westside raw

[zk001]

hi,

great forum here with some great lifters and tons of good advice. have been reading the forum for a while and decided posting my training and get some feedback to move my lifts forward. so far pretty weak: 400-330-550 raw at 220 BW. doing westside mostly. I am from the Czech Republic (live in Poland) but since posting on US forum I will write the weights in lbs.






extra/rehab
2009-01-12

one-arm KB pull-thrus 12x8 24k
hammer curls 8x8 33



tomorrow ME BP - some floor pressing ...

all critique is highly welcome.


zk

[zk001]

ME BP
2010-01-13


floor press
3x5/88
5/132
3/176
3/198
3/220
3/242
3/264 PR
8/198

DB extensions
8x8/55

triceps pushdowns
3x15/88

seated cable rows
3x8/198



pretty good training; floor presses are mowing up; I am cutting a bit volume on assistance and increasing poundages; hope it will work fine ...



zk

[zk001]

extra/rehab
2010-01-15

triceps band pushdowns 3x30/purple band
band pull-aparts 3x30/miniband




DE SQ/DL
2010-01-16

box squat
8x2/264

speed pulls
6x1/330

hypers
3x8/110

sit-ups (plate behind head)
3x6/33





DE BP
2010-01-17

speed bench
8x3/198

decline presses
3x20/176

DB rows
3x8/121

hammer curls
3x8/44




speed felt ok on both trainings; please feel free to critique. thank you


zk

[zk001]

ME SQ/DL
2010-01-26


squat
3x5/132
5/176
5/220
5/264
5/308

front squats
4x4/176

hypers
3x8/88

sit-ups
3x8/15



horrible session tonight; after a week of deload knees still sore and horrible form. hopefully, next session will be better ....


zk

[zk001]

extra/rehab
2010-01-26


DB extensions 4x20/33
hammer curls 2x15/33



zk

[zk001]

ME BP
2010-01-29


bench press
3x5/88
3/132
3/176
3/220
3/242
3/264
3/275

floor press
6x5/198

DB rows
3x8/132

face pulls
3x15/110



good training; will be doing the second exercise a big lift as I need more volume and more benching


zk

[zk001]

extra/rehab
2010-01-30


KB floor press
3x33/24k PR

KB shugs
3x20/24k





DE SQ/DL
2010-01-31


box squat
8x2/253

speed pulls conventional
6x1/308

glute-ham raises
6x8

side bends
3x8/88



my form on box squats is way off; I need to stay more upright and sit way back; lots of work ahead ...


zk

[KoSh]

I'll be watching. You and I seem to be pretty close in weight lifted.

[zk001]

I'll be watching. You and I seem to be pretty close in weight lifted.


perfect. we'll have a little competition then :hello:



zk

[zk001]

DE BP
2010-02-02


speed bench
8x5/176

EZ bar extensions
1x3/88
1x3/99
1x3/110
1x3/121
1x3/132
1x3/143
2x15/88

side raises
2x15/44
1x25/26

seated cable rows
3x8/220



very solid training today, everything was good; the speed volume was no fun with the 5's




ME SQ/DL
2010-02-07


pin pull sumo (2")
3x5/154
1x3/264
1x3/308
1x1/352
1x1/396
1x1/440
1x1/462
1x1/484

pull-thrus
6x20/132

seated cable rows
3x8/198

side bends
3x8/88



another good trainig, though my pulling strength is still not there; I've been slacking on hams and lower back work - need to bring that up; pulling is all abs, lower back and hams



zk

[Coke]

Off to a fine start in here, good luck with your goals.

[zk001]

Off to a fine start in here, good luck with your goals.


thanks a lot for the wishes

zk

[zk001]

extra/rehab
2010-02-09


band good mornings
3x20/ blue band




ME BP
2010-02-10


close-grip bench press
3x5/88
1x5/132
1x3/176
1x3/198
1x3/220
1x3/242
1x3/264
1x2/286
1x12/176

DB extensions
8x8/55

Kroc rows
1x16/110

hammer curls
3x8/44



solid training; Kroc rows humbled me pretty well; it will take some time before I do 30 reps with the 110 DB


zk

[KoSh]

Good work, man. Keep plugging away. You're getting some good workouts in here!

[zk001]

DE SQ/DL
2010-02-12


box squat
5x2/275
1x1/286
1x1/308
1x1/330

speed pulls sumo
6x1/308

hypers
3x8/110

sit-ups (plate behind head)
3x6/33



solid training strength-wise but my form on box squats is not good; my knees are sore but they should not be on box squats. too much quads and not enough hams ....


zk

[Coke]

Nice job with the close grips - those box squats ain't bad either bro, keep working on 'em.

[zk001]

Nice job with the close grips - those box squats ain't bad either bro, keep working on 'em.


thanks. my form sucks. need to work on it.


zk

[zk001]

extra/conditioning
2010-02-13


KB pull-thrus
20 sets of 8 with 24k KB


will do these with more volume to get in some conditioning and extra hamstring work


zk

[zk001]

DE BP
2010-02-15


speed bench
8x5/176

flat DB presses
2x20/70
1x16/70

seated cable rows
3x20/154

face pulls
3x20/110




zk

[Athos]

I trained westside raw for several years and it worked well - I'm interested in seeing your experience with it, so I'm going to be following along. Looks like you have it down well, good job!

[KoSh]

Question for you:

WHy are you going with fives on speed bench? Extra form work? Or just a change of pace from the threes?

[zk001]

change of pace and more volume. I have to say honestly, the difference between 8x3 and 8x5 is quite big ....


stole it from Tavis' log, LOL .....


zk

[NickAus]

Nice work in here!!

Maybe some more upper back work, just a thought.

[zk001]

Nice work in here!!

Maybe some more upper back work, just a thought.



hmmmm..... I am all ears.... could you elaborate please?


zk

[zk001]

had some minor flu but now it's ok ....



extra/rehab
2010-02-20


DB extensions
8x20/33

hammer curls
6x8/33





ME SQ/DL
2010-02-21


good morning close stance
2x5/132
1x5/176
1x5/220
1x5/264
1x5/308
1x5/352
1x5/374

leg curls
8x8/88

hypers
3x8/88

sit-ups
3x8/33 PR



good training today; hit the posterior chain pretty well; I have a vid which I will post later



zk

[Coke]

Damn, killer GMs.

[Athos]

No doubt, a lot of good hard GM work.

[KoSh]

Nice effort, man. Keep pounding away!!

[zk001]

ME BP
2010-02-27


flat DB press
1x17/88
1x13/88
1x9/88

DB extensions
3x20/39
5x12/39

Kroc rows
1x18/110 PR

face pulls
6x20/99



pretty solid training; PR on total sets on pressing; triceps trashed; Kroc rows are very taxing but I hope they'll pay off ....



thanks guys for the nice words


zk

[zk001]

DE SQ/DL
2010-03-03


box squat
8x2/264

speed pulls sumo
6x1/330

leg curls
6x8/99

side bends
3x8/88



good session today; box squat form still sucks though - I have to film it and post it here.


zk

[zk001]

DE BP
2010-03-04


speed bench
8x5/176
2x15/176

EZ bar extensions
4x8/121
2x10/88

seated cable rows
3x8/198

hammer curls
3x8/39



solid training today; came late to the gym so finished everythingat 45 minutes .... triceps is weak though - need to bump up the extensions


zk

[Coke]

solid training today..

Solid training in general, keep it up.

[Athos]

Nice work, looks like you have your system down. Definitely post up those box squats if you can.

[zk001]

Nice work, looks like you have your system down. Definitely post up those box squats if you can.



thank you. yes, I need to post my squat and box squat. I feel the strength is there but the form sucks ....



ME SQ/DL
2010-03-06


squat
2x5/132
1x3/176
1x3/220
1x3/264
1x3/308
1x3/330
1x3/352
1x3/374 stopped here, form sucked

front squats
1x5/132
1x5/176
1x3/220
1x4/176

seated cable rows
3x20/132

sit-ups
3x8/33



not a good session at all' I keep bending forward in the hole and have sore knees which means I don't sit back enough; more hamstring work needed; front squats were a wake-up call -> weak as hell on these without belt ...



zk

[Coke]

Sounds like you know what you got to do to tweak your form on the squats, good job.

[Athos]

Yep, sometimes we learn the most from the difficult workouts, sitting back and improving the front squats is going to pay off big. Good work on the assessment and session.

[zk001]

extra/rehab
2010-03-07


band good mornings
3x20/blue





extra/rehab
2010-03-08


KB shrugs
3x30/53

KB Dimel deadlifts
3x20/53


zk

[zk001]

ME BP
2010-03-09


bench
3x5/88
1x5/132
1x3/176
1x1/220
1x1/242
1x1/264
1x1/286
1x1/308
1x7/220

triceps pushdowns
3x20/88
5x12/88

lat pulldowns
6x8/154

hammer curls
6x8/39


good training; strength is good but shopulders are beat-up



zk

[Coke]

Working your way up to 308 on the bench that way is impressive, props.

[Athos]

Looks like a solid ME day with a nice end result on the bench press. Nice work!

[zk001]

Looks like a solid ME day with a nice end result on the bench press. Nice work!



thanks for all the kind words.



extra/rehab
2010-03-14


KB shrugs
3x30/53

DB curls
3x8/33



zk

[zk001]

finally all damn biz trips are over ....



DE SQ/DL
2010-03-20


box squat
2x2/264
2x2/275
2x2/286

speed pulls sumo
6x1/330

glute-ham raises
6x8

sit-ups
3x8/33

shrugs
1x100/132
1x50/220
1x25/308
1x12/396




mediocre training; my form on box squats is off; shrugs were no picnic - stole the idea from metal militia


zk

[Coke]

shrugs were no picnic

No joke, over the top with those shrugs man.

[zk001]

DE BP
2010-03-22


speed bench
8x5/176
2x12/176

EZ bar extensions
6x8/110
1x12/88

side raises
3x20/33

seated cable rows
3x20/132





good pump :-)


zk

[Mark!]

Nice speed lifts, something I need to incorporate to increase some explosiveness out of the bottom.

[zk001]

yep, I think the speed bench is helping my bench big time



ME SQDL
2010-03-23


squat
3x5/132
1x5/176
1x5/220
1x5/264
1x5/308
1x5/352

glute-ham raises
6x8

hypers
3x8/88

side bends
3x8/88




bad session today; I need to do something about my knees, the outer side of my knee cap hurts like hell and I am afraid to go higher in weights on squats; need to solve it fast ....


zk

[zk001]

ME BP
2010-03-25


floor press
2x5/88
1x5/132
1x3/176
1x3/220
1x3/242
1x3/264
1x8/198

DB extensions
6x8/55

DB rows
3x8/121

decline sit-ups
3x20





zk

[Coke]

Looks fine for both days dude.

[zk001]

DE SQ/DL
2010-03-28


box squat
2x2/220

speed pulls sumo
6x1/220

ghr
6x8

sit-ups
3x8



took it very easy - knees still hurt like hell ...


zk

[frankf79]

zk,

I been reading through your logs, been hitting it pretty hard, good WO's. I noticed, reading through your logs you do not necessarily go for a speed and ME in the same week, somtimes resting 5 days or more between ME and Speed workouts. Do you do this be design ? Or just go by how your body feels ? I have used westside style traing in the past and I am thinking of going back to it with a less rigid scheduling approach and cycle more 3RM days in than 1RM to keep the progess going.

Cheers,

Frank

[zk001]

Frank,

to be honest it is not a pre-scheduled plan. I am 33 now, demanding job with frequent biz trips and a 4-month old son. So the bottom line is to get in 3 sessions a week: Tue - Thu - Sun ideally but more than often life dictates otherwise, sometimes two consequtive days, then 3 days rest (biz trips and family issues mostly). But I fight hard to get three sessions a week. I still rotate the 4-day Westside split. I noticed that 3 days instead of 4 are more flexible, I am looking forward to every single workout, I recover faster and I progress faster.

3 main sessions, I meant, I also do some mini-workouts in between (feeder workouts) for weak points and recovery (I have two 33lbs DB's and two 53lbs KB's in my appartment so don't have to go to gym everyday).

This is what I did yesterday in the evening at home:


one-arm KB rows
3x15/53

two-arm KB sumo deadlift
3x8/53 (super-light; working on hip thrust and pushing knees out)


see? nothing heavy, just gets the blood flowing.


Poundage-wise, I am still a beginner but I made my best gains training main sessions 3 times a week, not 4 times. I train raw and take no drugs just beer :-)


hope that helps a bit


zk

[frankf79]

ZK,

I am pushing 49 now and I rarely miss a workout. When I was in my early to mid 30's I use to travel a lot and also my kids were young, simliar to your current situation. I use to try to hit one heavy workout a week in some gym some where when I was on the road and then did a bunch of free-hand stuff or used the motel gym to keep in shape and keep my muscles toned. So I had some bulit in periodazation an deloads due to work load. When I was home I would hit hard and heavy and looking back at my old logs on numerous stenopad's, I made some great gains.

So my real issue is I need to either backdown and deload every 4 weeks or so , or maybe move to more infrequent workout schedule in relation to intensity. I like you love the feeder or REHAB workouts. When my shoulder was bothering me a while back, I performed some light-medium DB presses ( Flat or incline ) 3 - 4 times a week resting 30 seconds between sets with no specifc warm-up done as 1st exercise,per an arcticle that Louie wrote. I think he called it the Bulgarian Shot putter workout, ayways, after 3 weeks shoulder felt great from the extra work.

My new Routine starting this weekend

Saturday: Rotate weekly between ME Bench and DE Bench. Will make sure do some RE on the DE day as well. Basically one Push strength workout per week.
Sunday: Rotate between ME Deadlift and RE Squat. I make goods gains only deadlifting heavy every other week. Definitely include Good Mornings for RE work on Squat day.

Monday: Rest and/or rehab ( Lots of light band work)

Tuesday: Run hills and stretch plus light pump or rehab work.
Wednesday: Upper body push Rehab and med/heavyrowing or pulldown work
Thursday: lower body rehab (RDL's, Band GM's, light squats, lunges, etc) and forearms and Neck.

Friday: rest and drink beer

Once I dial it all in I will start a log running here, so I can get some feedback.

Cheers,

Frank

[zk001]

it could work very nice Frank. you have guys like Chad Aichs who does infrequent workouts and he is strong as hell.

good luck


zk

[zk001]

DE BP
2010-03-30


speed bench
8x5/176

EZ bar extensions
3x15/88

seated cable rows
3x8/198

face pulls
3x20/110



light and short; will start doing some heavy lockouts as well ....


zk

[frankf79]

DE BP
2010-03-30


speed bench
8x5/176


EZ bar extensions
3x15/88

seated cable rows
3x8/198

face pulls
3x20/110



light and short; will start doing some heavy lockouts as well ....


zk

So do you shoot for 5 reps in 5 seconds ? The 5 rep change in Travis's log I believe was in reference to Louie deeming that a shirted bench takes potentially longer than 3 seconds, hence the change from 3 - 5.
I have tried all types of speed variations in ythe past. Brad (AKA DB Hammer) at INNO sports had a routine where you wave between 74%AW ( basically 72% ) and 65%AW (basically 62%) for sets, I like this method, bit found that I will move faster if I actually use a timer.

Frank

[frankf79]

it could work very nice Frank. you have guys like Chad Aichs who does infrequent workouts and he is strong as hell.

good luck


zk

I read through some of Chad's Training logs and some of his articles. He was a one point pushing his ME days to a point that they were more like Competition Maxes than the Max for the day. That will definitely wear your CNS down and might be part of the reason he has problems sleeping. Dave Tate had a couple of articles about training weekend warriors, where they used a perceive max and then filled in the training protocol call for the day and then the guidelines for the work done during the week was, do not do anything stupid that will effect your two ME days on the weekend. This is probaly more inline with what I will do, but I will make sure I push the ME day (since I will be performing once every two weeks) to a true 3RM or 1RM and probably for two push style exercises, like BP and BP with 3 boards or FP and CGBP

Cheers

Frank

[zk001]

hey Frank,


yep. 5 reps within 5 secs. plus it is a nice volume change. more blood into muscles as well.




extra/rehab
2010-04-05

finally all easter related family matters and no trainingis over .....

KB floor press
1x35/53
1x26/53
1x22/53

side raises
3x15/33

hammer curls
3x10/33



zk

[zk001]

ME SQ/DL
2010-04-07


pin pull (2")
2x5/154
1x5/264
1x3/352
1x3/396
1x1/440
1x1/484
1x1/528

Dimel deadlifts
2x20/220




that's all I had time for - got late to the gym; will finish the assistance tomorrow ...


zk

[zk001]

finished the gay assistance today ....


blue band good mornings 3x20
sit-ups 3x20




zk

[zk001]

ME BP
2010-04-09


flat DB presses
1x18/88 PR
1x12/88
1x6/88

DB extensions
6x8/55

DB rows
3x8/132

hammer curls
3x8/44




solid training today - strong on everything


zk

[zk001]

DE SQ/DL
2010-04-11


box squat
2x2/264

speed pulls sumo
6x1/220

leg press rehab
40 reps



right knee still hurts like hell, I don't know what to do; when breaking perale I have a sharp stabbing pain on the outer side of the knee cap; damn ...




zk

[Mark!]

Workouts look good, why not get that knee checked out bro? Lateral knee pain can be really serious. Would be better to catch it now rather then do some major damage.

[zk001]

DE BP
2010-04-23


speed bench
8x5/176
2x12/176

lockouts
1x5/264
1x5/286
1x5/308

shrugs
3x8/440

face pulls
3x20/110



week off helped; no pains; speed excellent tonight; lockout strength is pathetic ...


zk

[zk001]

ME SQ/DL
2010-04-25


box squat
2x5/132
1x3/176
1x3/220
1x1/264
1x1/308
1x1/330

glute-ham raises
6x8

Ukrainian deadlifts
2x20/88

leg raises
2x20



took squats easy; knees much better, almost no pain


zk

[zk001]

ME BP
2010-05-02


close-grip bench press
3x5/88
1x5/132
1x3/176
1x3/220
1x1/242
1x1/264
1x1/286
missed 308 (almost had it, will smoke it next time)

DB extensions
6x8/55

shrugs
3x8/462

face pulls
3x20/110

hammer curls
3x12/33




zk

[zk001]

DE SQ/DL
2010-05-04

box squats up to a heavy single


I will change my training because:

- I don't get anything out of speed work
- need more volume on the big three
- need practise form more on powerlifts
- need bigger frequency on powerlifts

will do something similar like Scott Yard and Matt Rhodes





upper accummulation
2010-05-06


bench press
6x5/220

decline bench
2x15/176

triceps pushdowns
3x20/88

seated cable rows
3x8/198




zk

[zk001]

assistance day
2010-05-09


seated DB presses
6x8/55

DB rows
3x8/132

hammer curls
3x8/39

decline sit-ups
3x20




zk

[zk001]

extra/rehab
2010-05-10


double KB swings outside legs
6x8/53




zk

[zk001]

missed lower accummulation due to family problems ... I know, excuses



upper accummulation
2010-05-13


bench press
4x5/242

EZ bar extensions
3x8/121
1x14/88

flat DB presses
2x20/55 here tris cramped big time

seated cable rows
3x20/132



pretty solid session; bench still easy; tris smoked



zk

[zk001]

extra/rehab
2010-05-15


side raises
2x20/33

front raises
2x20/33

hammer curls
2x20/33



zk

[zk001]

ME SQ/DL
2010-05-18


sumo deadlift
3x5/154
1x3/264
1x3/352
1x1/396
1x1/440
1x1/462

glute-ham raises
6x8

hypers
3x8/88

decline sit-ups
3x20




zk

[zk001]

extra/rehab
2010-05-20


one-arm KB pull-thru
6x8/24k



zk

[zk001]

ME BP
2010-05-20


floor press
3x5/88
1x5/132
1x3/176
1x3/220
1x1/242
1x1/264
1x1/286
2x8/198

decline presses
2x11/176

shrugs
3x8/462

face pulls
3x20/110




zk

[zk001]

DE SQ/DL
2010-05-27


squat (no box)
3x5/132
1x2/176
1x2/220
1x2/264
1x2/286
1x2/308
1x2/330
1x2/352

speed pulls sumo
6x1/330

decline sit-ups
3x20




that's all I had time for - will do some lower back work and hams later (probably some KB swings). piriformis tight as hell (pulling left glute), I need more stretching. good form on squats. westride rulez. will do more free squatting on the DE days in place of box squatting since I train raw


zk

[zk001]

extra/rehab
2010-05-27


KB Dimel deadlifts
2x20/24k

BW lunges
2x20





DE BP
2010-05-28


speed bench
8x5/176
2x15/176

EZ bar extensions
4x8/55
2x12/40

seated cable rows
3x8/176

hammer curls
3x8/44




tris fried, solid training


zk

[zk001]

ME SQ/DL
2010-05-29


hypers
3x5/BW
1x5/88
1x5/99
1x5/110
1x5/121
1x5/132
1x5/143
1x5/154
1x5/165
1x5/176

pull-thrus
3x20/132

decline sit-ups
3x20

DB shrugs
3x20/44




excellent posterior chain work; couple of hours later, lower back and hams very sore

zk

[zk001]

extra/rehab
2010-05-31


one-arm KB pull-thrus
6x8/24k

KB shrugs
3x20/24k



zk

[zk001]

ME BP
2010-06-02


flat DB press
3x15/33
1x8/55
1x6/70
1x17/88
1x12/88
1x8/88

decline presses
2x9/176 (triceps smoked here)

DB rows
3x10/132 smoked here; PR

hammer curls
3x8/39





zk

[zk001]

DE SQ/DL
2010-06-04


box squat
4x2/286

speed pulls sumo
10x1/330

pull-thrus
3x20/132

side bends
3x8/88



solid training; I was being nice today, one guy was crying for more plates for the leg press machine and I used them as my box so after 4 sets I gave them to him and decided to do more speed pulls - it trains the same muscles anyway so what the hell .....



zk

[zk001]

extra/rehab
2010-0605


band pushdowns
3x20/purple

band pull-aparts
3x20/miniband





DE BP
2010-06-06


speed bench
8x5/176
2x13/176

seated DB presses
6x8/55

shrugs
3x20/352

triceps pushdowns
3x20/88
1x40/44




solid training. I am very happy with my bench training. upper back and shoulders getting thicker and strength going up. squat training is a different story though ....


zk

[zk001]

upper deload gayness
2010-06-10


side raises
2x20/33

standing DB presses
2x20/33

one-arm DB presses
2x20/33

hammer curls
2x20/33



zk

[zk001]

end of deload week gayness
2010-06-14



one-arm DB presses
3x20/33

hammer curls
3x20/33



zk

[zk001]

ME SQ/DL
2010-06-15


low box squat (10")
2x5/132
1x5/176
1x5/220
1x3/264 don't ask
1x2/286 don't ask

Dimel deadlifts
1x20/286
1x15/286

seated cable rows
3x8/198

decline sit-ups
3x20




well, my squat has hit the rock bottom finally; it went from bad to downright horrible. my low box squat is worse than my bench press, is that normal? I think I have to swallow the bitter pill and work them more often, for more sets and harder; rest of training went well .....


zk

[zk001]

ME BP
2010-06-17


close-grip bench press
3x5/88
1x5/132
1x3/176
1x3/220
1x1/264
1x1/286
1xmiss 308 (very close)
1x8/220

EZ bar extensions
1x20/88
1x17/88
1x14/88

DB rows
3x8/132

hammer curls
2x8/55
1x20/33



zk

[zk001]

lower accummulation
2010-06-19


squat
4x5/286

deadlift sumo
2x5/330




that's all I had time for (30 min). I was breathing like a locomotive. My GPP is in the ****ter but I am looking forward to more volume. will do some assistance with bands and kettlebells later today


zk

[Mark!]

Keep up the conditioning and you'll see all things get better. GJ getting in there and getting work done. Stay at it.

[zk001]

Keep up the conditioning and you'll see all things get better. GJ getting in there and getting work done. Stay at it.



thank you. I think more volume will do me good ....


finished the assistance at home .... :


miniband knees-out
3x20

leg raises against miniband
3x20

miniband crunches
3x20

TKE's
3x20




zk

[zk001]

extra/rehab
2010-06-22


beer

pink band leg curls
3x20

beer




zk

[zk001]

upper accummulation
2010-06-25


bench press
6x5/220

seated DB presses
2x8/70
4x8/55

DB rows
3x8/132

hammer curls
3x20/33





zk

[zk001]

lower accummulation
2010-06-27


squat
6x5/286

sumo deadlift
2x5/330




that's all I had time for; will finish assistance at home tonight



zk

[zk001]

lower assistance



miniband knees-out
3x20

miniband resisted crunches
3x20

miniband knee ups
3x20

miniband TKE's
3x20



zk

[zk001]

upper accummulation
2010-06-29


bench press
6x5/231

decline bench
2x14/176

seated cable rows (wide grip to chest)
3x20/110

face pulls
3x20/110




good session; benching strong and it felt light but I know it will get heavy soon ....


zk

[zk001]

lower accummulation
2010-06-03


sumo deadlift
6x5/352 (smoked after pulls)

pull-thrus
3x20/132

hypers
3x8/88

decline sit-ups
3x20




zk

[zk001]

extra rehab
2010-07-03


miniband knees-out
3x20

purple band leg curls
3x20

crunches against miniband
3x20





upper accummulation
2010-07-04


bench press
6x5/231

decline presses
2x15/176

DB rows
3x8/132

hammer curls
3x8/44





zk

[zk001]

extra/rehab
2010-07-05


DB extensions
4x20/33

Tate DB extensions
4x8/33




zk

[zk001]

lowe accummulation
2010-07-11


squat
4x5/286
1x8/220

pull-thrus
3x20/132

sit-ups
3x6/33

calf raises
1x100/44 seated
3x8/220 leg-press




zk

[zk001]

extra/rehab
2010-07-12



miniband knees-out
3x20

crunches against miniband
3x20

miniband pull-aparts
3x20




zk

[zk001]

upper accummulation
2010-07-13



bench press
5x5/242

decline bench
3x12/176

side raises
3x20/33





zk

[zk001]

lower accummulation
2010-07-14



deadlift conventional
4x5/396

DB rows
4x8/110

decline sit-ups
3x12






zk

[zk001]

upper accummulation
2010-07-18



bench press
5x5/242

seated DB presses
4x8/55

EZ bar extensions
3x12/88





zk

[zk001]

lower accummulation
2010-07-21



squat
5x4/308

leg-press
4x8/440

shrugs
4x8/308



zk

[zk001]

extra
2010-07-22



ab wheel
4x8


zk

[zk001]

upper accummulation
2010-07-23



bench press
5x4/264

cgbp
4x4/198

side raises
3x20/33





zk

[zk001]

extra
2010-07-24



miniband pull-aparts
4x20








lower accummulation
2010-07-25


deadlift
5x4/407

block pulls 6"
3x3/440

side bends
4x8/88





zk

[zk001]

extra/rehab
2010-07-26


miniband pull-aparts
4x20

ab wheel
2x8 (cramps)




zk

[zk001]

upper accummulation
2010-07-27



bench press
5x4/264

decline bench
3x11/176

side raises
1x20/39
2x20/33




zk

[zk001]

extra/rehab
2010-07-28


side bends
2x20/24k

hammer curls
4x8/33





zk

[zk001]

lower accummulation
2010-07-30


squat
4x4/319

leg-press
4x8/506

shrugs
4x8/396



not a good session; squats high and too much forward lean, need to correct it.


zk

[zk001]

upper accummulation
2010-08-01


bench press
2x4/275

incline bench
4x8/132

side raises
2x20/39
1x20/33




shoulders beat-up, time for deload



zk

[zk001]

lower accummulation
2010-08-03



deadlift conventional
4x4/418 http://www.youtube.com/watch?v=IMdzKr_ctR4

DB rows
4x8/99

decline sit-ups
3x20





zk

[zk001]

upper accummulation
2010-08-05


floor press
4x4/242

cgbp
4x4/220

triceps pushdowns
3x20/88




now deload

zk

[zk001]

2010-08-16


squat
5x3/330

oly squat
3x6/198

shrugs
4x8/396






2010-08-18


bench press
3/176
3/198
3/220
3/242
3/264
3/275
3/ 286

cgbp
4x4/231

side raises
3x20/39






zk

[zk001]

2010-08-20


deadlift conventional
3/308
3/352
3/396
3/418
3/440
2/451

block pulls 6"
3x3/484

sit-ups
4x8/33





2010-08-24


squat
3x5/308

oly squat
3x7/220






zk