Kraky's Log (Westside Template)

Training Training Logs
21

Accumulation phase, week 1
Monday 06/08/12 - ME Lower

Box Squats 3RM
140x3 easy

Zercher Squats
40x8x3

Front Squats
Bar x a lot

Cable Rows
67x10x2

HLR
3 sets

Farmer’s Walk
30s for 2 laps, twice with no chalk

Decent little session, had planned to do sets of 5 on box squats but I felt 3s were easier and I wanted to take it easy today. Worked up to an easy 140x3, last rep was slow but I could have tried 145 if I wanted to.
Then Zerchers, well I did Zercher Squats not a kind of Zercher DL/GM thing, it’s difficult to say if this exercise is good or not because my lower back was pumped very quickly. I kept it really light and tried to kind of focus on form. Plus going too heavy too soon maybe be dangerous as my elbows/biceps aren’t used to this at all. I definitely see myself going heavy on these eventually (in 3+ weeks).
Front squats, I really have a lot of problems technique wise. I’ve seen people use straps to get in a better position so I’ll do that (need to buy them before!). I definitely don’t see myself going heavy on these, unless with a box maybe. We’ll see.

Then I did some upperback work, abs and finished off with Farmer’s Walks, which are I believe a very efficient and productive exercise as they work pretty much the whole body. This enables me to keep the training session short (this one was a little long because I spent a while trying to do front squats) as I don’t have to do grip work or shrugs. I definitely intend to keep them and do them at least once a week.

22

Wednesday 08/08/12 - ME Upper

Kneeling Jumps : 24

CGBP 3RM
90x3
100x2

Incline DB Presses (palms 45°)
22sx12x2

Pushdowns
25x12/10/9

DB Extensions
12x10x5

Cable Rows
77x10

Face Pulls
15x10x5

Lateral Raises
8sx10x3

Hammer Curls
12x10x2

Great session, I thought I had done 95x3 in CGBP but I checked my log and didnt find any CGBP 3RM, the 95x3 was with a floor press. So, 100 was a little high considering my best 1RM is 105 with a close grip, still I got 2 reps, I will try again with a third rep next cycle I guess.
Then Inclines and way more triceps work than I’ve ever done. I rested a little too much between the 3rd and 4th set of DB extensions as I spotted someone benching, next time when I want short rests I’ll just tell whoever asks me to ask someone else.

Cable rows were surprisingly difficult, I really suck for having neglected them. Anyway I’ll probably row 3 times a week from now on so it should be back up quickly.
Onto facepulls, I noticed I didn’t do them at all during the previous cycle. My best was 15x10x5 and I did that today without much difficulty. I really felt it in my upper back (probably because of the farmer’s walks of Monday), not so much in the rear delts. I also used a bigger range of motion that I used to and held a little in the contracted position. I intend to do 5 sets of 12 next week and 5 sets of 15 on week 3. I think I’ll do them every time I hit the gym to bring this weakness up.
Finally, Lateral raises and hammer curls, nothing special to say about it except I used slightly heavier weights than usual. Goal is not to increase reps but to increase the number of sets done by 1 each week. Definitely possible.

All around a decent session, it’s just the 1st week of the accumulation block so nothing crazy yet, but the volume was bigger than I’ve done in the past, I really had a decent triceps pump (could have had a better one if I didn’t rest too much) and had a great pump in my shoulders as well, so much that I was shaking when doing hammer curls.

An extra workout tomorrow and Friday is DE Lower.

23

Friday 10/08/12 - DE Lower

Speed Box Squats
85x2x20

Speed Deadlifts (5conv, 5sumo)
100x1x10

Dimel Deadlifts
60x20x2

Leg Curls
33x20x2
26x70 (yes, 70!)

DB Rows
30sx20x2

Hammer Curls, light pushdowns and abs

Lunges
BWx10x3

The first thing I noticed before I started writing all this is I was supposed to use 80kg instead of 85 for DE Squats. Damn, I should have checked before going. It was indeed pretty tough and not as fast as I would expect. Next 2 weeks I’ll only go with 80 (if I think about it), anyway nothing dramatic, just a small mistake. The original idea was to start light to focus on speed and conditioning. DE Deadlifts were great for the most part, except now I do sumo correctly and it shreds my shins badly. With a conventional stance my shins slide on the smooth part of the bar so it doesn’t hurt, however with sumo they slide on the part with knurling and that’s horrible. I don’t know yet if I’ll do less sumo, if I do I will do some stiff leg sumo to make up for it a little.
Then Dimel deadlifts because it’s been a while, first set was great, the last reps on the second sets weren’t fast at all though. Leg curls, I equaled my best previous volume on work sets but in only 2 sets instead of 4. Felt like I’d cramp with a 3rd so I decided to reduce the weight for a set of 20, but it was easy so I pushed to 50 and then 70. I’m really progressing so fast on leg curls it’s crazy, I don’t think they directly carry over to anything but they may make my hamstrings grow a bit which would carry over to a lot of stuff.
Then some upper back work, abs and arms. Arms just as an “extra workout”, I actually should have gone lighter on hammer curls. Basically supersetted them with pushdowns, with some hanging leg raises for about 3 total sets I think.
Finished off with lunges because I felt like I didn’t do much volume and I didn’t have any pump whatsoever during this workout except in my lower back. This fixed it. Plus some unilateral work is a good thing.

EDIT : damn I forgot to do face pulls, plus the gym is closed for a week now so I won’t be able to do them. Going to do inverted rows instead.

24

Sunday 12/08/12 - DE Upper

Speed Bench
60x3x10

Flat DB Presses (palms facing each other)
22sx12x3
22sx20

Pushups
feet elevated :BW x27
standard : BWx14

DB Ext
12x10x5

Inverted Flyes (not always full ROM)
12sx10x3

Lateral Swings
12sx20x2

Hammer curls
10x10x2

Average training session, nothing special about speed bench. Should have gone heavier on DB presses, I’ll fix that in the future. Progressed quite a bit on pushups since the last time so I’ll keep on doing them regularly ; did the same volume as on Wednesday on DB extensions but with shorter rest periods. Note it was easier, and I think it’s because going to failure with pushups doesn’t exhaust the triceps as much as with pushdowns (but it works more than just the triceps).
Then I experimented with Mountain Dog style shoulder training, and I’m not a fan. I’m pretty weak with these movements so I’ll stick with full range of motion stuff from now on and I don’t plan on trying these again before a long time.
Finally, hammer curls, I didn’t push them because tomorrow is ME deadlifts and I don’t want tight biceps or fatigued forearms.

Overall not as good as Wednesday, no pump, lower volume and the shoulder work wasn’t effective. At least I’m learning through experience and experimentation.

ME Jumps : 12 vertical jumps

25

Accumulation Phase, week 2
Monday 13/08/12 - ME Lower

Deadlifts
140x3
150x3
160x3 <= 20kg PR

SLDL
80x10x3

Some pull-ups, abs and farmer’s walks.
Later: pushups and 2 arm KB rows (20kg only)

Good training session but volume was really low I feel. I can only do so much with what I have at home. I did push myself pretty hard though and my lower back and hamstrings took quite a beating. Got a good DL 3RM PR and equaled my previous SLDL volume but with shorter rest periods (this was pretty damn hard).
Session could have been better but I think it’s fine and I’m not going to worry about it.
Had a short extra workout later on to add some volume to my upper body muscles.

26

Wednesday 15/08/12 - ME Upper

Close Grip Floor Press 3RM
97,5x3 <= 2,5kg PR

CGFP
60x10x3

Pushups with handles
BWx15/10

Triceps Extensions with 10kg plate
10x15x5

Inverted Flyes
6sx15/10/10/10

Lateral Raises
6sx12x4

Later:
Sitting Jumps : 18
Pull-ups, chinups, abs, 1 arm KB rows

Great day, got a PR and did enough volume for once. Tried some floor presses for sets of 10 and it was really tough, I really felt it in my triceps. Will do them again in the future. Then I just did high volume for triceps and delts really.

Did some jumps, what I call “sitting jumps” have another name but basically I sit for at least 5 seconds then jump explosively. This way there’s no eccentric and it’s more deadlift specific. Then did a bunch of back work and some abs (my front lever is improving aswell, the few extra kgs of fat don’t help though).

27

Friday 17/08/12 - DE Lower

Speed Box Squats
80x2x20

Speed Deadlifts
100x1x10

It like 38°C outside (I trained outside) so I did what I could. I nearly passed out after every speed pull lol. Anyway the lower body workouts this week have really been low volume unfortunately as I’ve been training at home, it sucks but by Monday I’ll hit the gym again. I don’t think it’s too dramatic because the previous cycle was worse AND I’ve added jumps on wednesdays and sundays this time so I’m not worried.

28

Sunday 19/08/12 - DE Upper

Speed Bench (3 grips)
60x3x12

Incline DB Presses (45°)
22sx12x3

Pushups with handles
BWx20x10

Tri Ext (10kg plate)
10x15x5

Inverted Flyes
6sx15/15/10/10

Lateral Raises
6sx12x5

Pull-ups, front levers.

As most speed workouts there isn’t much to say. It was a good session as I’ve done slightly more volume than before on every assistance exercise except triceps extensions (I equaled with shorter rests).

29

Monday 20/08/12 - ME Lower

Wide Sumo DL
180x3 <= huge PR

RDL
80x10x2

Leg Curls
33x15x5

Face Pulls
15x10x5

Pull-ups, chin-ups, abs, front levers, farmer’s walks (light), light pushdowns… in no particular order.

Awesome session with a very surprising performance on sumo deadlifts. I used a wider stance than I was used to, but this one is much stronger so I’ll keep it this way from now on. I consider it “wide” but my feet were about 3 inches from the plates, which is pretty wide for me given my flexibility. Anyway I got a very surprising 180x3, I did 160x3 conventional last week so now I know my sumo is stronger. I had NEVER repped more than 160 before and my max sumo (with a narrower stance) was 185. Now I think I’d get 190 easily and probably 195. I do not think I can get 200 yet but maybe by the end of this cycle I will.
Then I did RDL, I was actually pretty tired already and only did 2 sets, then did a bunch of assistance work. Very happy with this session really, I didn’t expect it to be so good.

30

Wednesday 22/08/12 - ME Upper

CG Incline Press 3RM
80x3
60x12

DB Flat Bench (Palms facing each other)
26sx20/12/12

V Bar Pushdowns
25x12/11/11

DB Triceps Extensions
10x20x3

Hammer Curls
10sx a lot

Small PR on the incline, and got volume PRs for every exercise. Good session, I decided to cut it short and do the rest later that day.

Thursday 23/08/12 - Stuff
Sitting Jumps : 18

Inverted Flyes
6sx15x4

Lateral Raises
8sx15x3

Forgot to do the jumps yesterday so I did them today. Forgot to do the delts work later yesterday so I did them today aswell. Everything felt good, got +10 total reps on inverted flyes and +15 on lateral raises.

31

Friday 24/08/12 - DE Lower

Speed Box Squats
80x2x20

Speed Deadlifts (alt. conv & sumo)
100x1x10

Good Mornings
60x10x3

Lunges
10sx10x3

Leg Curls
33x15x5

Face Pulls
20x10x3

Abs, pushups, DB presses, hammer curls, pushdowns…

An ideal day, for once I did enough volume for the lower body which is quite rare.
Plus I did some extra stuff for the upper body.
Lately I’ve been writing very little about my training because there’s nothing to say. Everything is going well really, my knowledge and experience is increasing week after week and I have no doubts on my progress at this point. There will most likely be more to say during the intensification phase and when I test my deadlift at the end of the cycle (will I get 200kg?). Plus there should be way more PRs.

32

Sunday 26/08/12 - DE Upper

Speed Bench
60x3x12

DB OHP
18sx12/12/9

Triceps Extensions (2-3mn rests)
12x15x5

BB Rows (slow tempo)
60x10x3

Later:
Inverted Flyes
6sx15x4

Lateral Raises
8sx15x3

Hammer Curls
12x10x3

Forgot to do the jumps :frowning: I prefer not to do them tomorrow morning because my hamstrings are already sore and tomorrow is ME Lower (the first in the int. phase).
Anyway this session was OK, just like the other ones but a little better… lol.

The fun finally starts again tomorrow, it’s going to be time to lift some heavy shit!

33

Monday 27/08/12 - ME Lower

Box Squats
157,5x1 <= 2,5kg PR

Deficit DL
150x6 <= 10kg PR
155x6 <= 15kg PR

Leg Curls
40x10x5

Cable Rows
87x6

DB OHP, Chin-ups, pushdowns and abs (HLR)

Great training session, got a small PR on box squats but a huge one on deficits. I think the main reason I have so big PRs on deadlift variations each cycle is because the work capacity of my lower back has increased tremendously. I used to have lower back pumps all the time and now it’s very rare even for DE work. This 155x6 with a deficit made me think and I realized that my 160x3 conventional from 2 weeks ago is bullshit, there’s no way this was my 3RM. I should have pushed it further that day.
Then came leg curls, the very first time using 40kg. I was surprised that it was so easy. I try to ease into it because the first time I did leg curls a few months ago I cramped hard on the first rep with 33kg. I will however jump to 47kg and see how it feels, these 5 sets of 10 were pretty easy. Ideally I’d want to do 3 hard sets of leg curls during the intensification phase.
Then did some cable rows, this was not my 6RM but this was pretty tough especially considering I did BB rows and inverted flyes yesterday. Just wanted some extra back work & rear delts work.
Finally I did volume for the upper body as an extra workout, plus 3 sets of Hanging Leg Raises.

Very good session all in all, I’m excited about what I’ll do on Wednesday now, which will be a 1RM with a close grip (hopefully 115!).

34

Wednesday 29/08/12 - ME Upper

CGBP 1RM
110x1 <= easy, old PR
115x0 <= almost had it… would’ve been a 5kg PR.

Flat DB Bench (palms facing)
30sx20/12/12

CG Incline Press 6RM
75x6 <= pretty bad form, 2 reps PR at same weight

V Bar Pushdowns
35x12/10/10

Hammer Curls
14x10x3

DB Triceps Extensions
16x12x5

Inverted Flyes
10sx10x3

Lateral Raises
10sx12x3

Today was a GREAT day. CGBP felt easier and much stronger than last time, 110 was really easy. On my 115 attempt though, I lacked triceps strength and did not quite get it. If it had been 1 kg lighter I would have had it! Still I’m very happy with this and I do not consider this a failure. I am not weak off the chest anymore thanks to the dumbbell bench work, however now it seems like I’m failing about halfway up. Floor Presses should fix that, next week will be ME floor press but I’ll also add DB floor presses and FP for a 6RM somewhere in this cycle. I think it will help.
Technique was, once again, absolute shit. I don’t like looking for excuses but the bench may be too low for me, I’ll soon visit a powerlifting gym, they should have competition benches, so I’ll be fixed. If the bench is indeed normal, then I definitely will need help technique wise from the guys that train there mainly concerning leg drive.

DB Bench was great, I had never used 30kg DBs before but I did exactly the same number of reps as I did last week with the 26s. Which is huge progress in just a week.
Then CG incline, form wasn’t too good but it never has been on inclines for me anyway, and I got a 2reps PR, so I’m happy with this.
Then I did assistance work for triceps and delts, using heavier weights than I’m used to (it’s intensification phase, right?) and everything was perfect, except the inverted flyes were a little too heavy, I wanted the 8s but they were already taken.

I’ll use heavier weights on pushdowns, triceps extensions and lateral raises probably. I’m looking for 3 hard sets of 10, and it was a little too easy to do this today.

35

Thursday 30/08/12 - Jumps
Box Jumps : 24

Just wanted to do some jumps, tried “box jumps” which I actually did on stairs because I don’t have adjustable boxes anyway, it’s very easy on the knees so I’ll definitely do it again in the future. Had very short rest periods, less than 10 seconds so it was some extra conditioning aswell.

36

Friday 31/08/12 - DE Lower

Speed Box Squats
90x2x12

Speed Deadlifts (5 sumo, 5 conv)
100x1x10

Leg Curls
40x12x4

Chest Supported Rows 6RM
+55x6 <= last rep wasn’t full ROM

Barbell Rollouts
30x10x3

Today was fine, but I had a big lower back pump after the speed deadlifts that just didn’t go away. I did everything I could think of to reduce it, like hanging off a pull-up bar, doing various ab exercises like hanging leg raises (legs straight or bent), ab pulldowns, whatever I did felt better while I was doing it but afterwards it was just like before. So I decided to do anything that doesn’t involve the lower back and it went away eventually.
I’m getting more and more excited about Monday’s workout which I think will be conventional DL for a 1RM (190?) followed by a heavy block pull (200 but not 1RM). Can’t wait!