Kramerica Industries Training Log

[Kramerica]

Hi folks,

New to the board but I've read a fair amount on here and kept training logs on other sites previously. Decided this was the best place to keep my log -- looks like lots of strong and smart guys.

Background: 24 years old, been training on/off since I was about 18. (I wasn't smart enough to be under the barbell in high school when I was actually an athlete....)

I'm 6'1", 220lbs. Goals are the same as most -- get bigger, stronger, better conditioned, etc. Just be better and more awesome. I have not competed in a strength sport yet but I may in the future. My desire to do so has slowly built as I've gotten stronger.

Some PR's for reference:

Squat - 375x1, 315x10
Dead - 505x1, 380x10
Bench - 285x1, 225x9
Military - 195x1, 165x6
Power Clean - 245x1

The 315x10 squat, 245x1 clean, and both dead PR's happened in my current training cycle. I train raw -- just a belt and chalk.

I've been training with 5/3/1 on and off for years, and every time I stray I regret it. Needless to say, if I'm smart, I'll stick with Jim's program in some incarnation forever. It keeps me moving forward.

Tonight's workout was:

8/29

Power Clean
135x5
185x3
205x1, 1
225x1
245x1 PR
250x0

Deads
315x3
355x3
405x3
add belt
455x1
505x1 PR

Pendlay BB Row - 225x10

Pause Squat
235 for 6 sets of 3

Abs - 40 reps

I'm in the 3's week of my cycle with training maxes of 445 for deads, 350 for squats, 250 for bench, and 165 for press. I've also been pushing my conditioning lately with the Prowler 3x/week. A typical prowler workout right now is 90lbs for 40yds x 10 trips in under 15 mins.

Thanks to all for reading.

[Kramerica]

8/30

Prowler Sprints - 140lbs x 40yds x 6 trips.

Pretty tough.

[Kramerica]

Last couple workouts:

8/31

Bench
190x3
215x3
235x1
255x1
240x3
185x10
185x9

alt with
chins - 5 sets, CSR - 2 sets, band pullaparts, 3 sets

9/4
Squat
265x5
305x3
add belt
335x4
375x1

SLDL (overhand, no belt or straps)
245x5
280x5
320x5

Light GM's - 3 sets of 10
Abs - 4 sets

9/5

Military (from clean)
115x5
135x4
185x1
155x6

alt with
chins - 3 sets

Bench
155 x 5 sets of 10

alt with
CSR - 2 plates x 5 sets of 10


Okay couple of workouts, nothing to write home about. Friday is my last workout of the training cycle.

[Kramerica]

9/6

Prowler - 140lbs x 40 yds

6 walking trips w/ long strides
2 sprints

Walking sucks in a different way -- it's a battle of lactic acid in your legs. Sprints just make you want an oxygen tank.

[Kramerica]

9/7

Cleans
up to 225x2

Deads
330x5
380x3
add belt
425x6 PR

BB rows (each rep from the floor)
235x10

Pause Squat
250 - 5 sets of 3.

Abs - 3 sets
Curls - bar x 25, 20, 15


The deads were easy. Left 1-2 in the tank. I was pretty beat up by the time I left though.

[Kramerica]

9/9 Sunday Fun-day

Prowler - 40 yards

90lbs x 2 trips
180lbs x 2 trips
230lbs x 2 trips


This was debilitating. My wind came back relatively quickly but my body was NOT happy with me -- took a few minutes just to get off the ground. Kinda surprised I didn't lose my lunch today -- I was certainly close.

[Kramerica]

9/10

Bench
165x5
190x5
225x1
245x1
215x10

alt w/

chins - 4 or 5 sets of 7-8 reps

Military
5x10 with 95lbs

alt w/

CSR - 5x10 with 2 plates

My bench press has really been in the shitter lately so this was not awful. Last go round I did 215x8 in what was a really pathetic effort.

[Kramerica]

9/12

Squat
245x5
275x5
315x1
365x1
add belt
385x0??
365x1
305x8

GM - 135 for 2 sets of 10
abs - 1 set

Then I left because I was pissed off.

[Kramerica]

9/13

Prowler, 40yds

90lbs x 2 trips
180 x 4 trips.

Gah.

[Kramerica]

Had another god awful training session today. Gonna be away most of the next week so this is a good time to deload.

Til next time...

[Kramerica]

9/17

Prowler, 40yards, walking long strides
90 x 2 trips
140 x 2 trips
180 x 2 trips

Not too bad. Last 10-20 yards was a bitch.

[Kramerica]

9/21

Back from a trip...

Prowler, 40yards, walking long strides
90 x 2 trips
180 x 4 trips

Again not awful.

[Kramerica]

9/24

Bench
165x5
190x5
225x1, 2
215x5

alt with chins - 4 sets

Press
95lbs x 4 sets of 10

alt with CSR - 2 plates x 4 sets of 10

Back on the wagon and it ain't purdy.

[Kramerica]

9/25

Prowler sprints, 40yds

90lbs x 4 trips
140lbs x 4 trips

[Kramerica]

9/26

Cleans
Up to 225x1

Deads
275x5
300x5
345x5
405x1
435x1
add belt
390x7

Squats
245 for 5x5

Abs - 3x10

Reasonable day. Didn't set the world on fire. Did 5x5 with about 2/3 of my squat max which didn't give me any trouble. I'll bump that up eventually.

[Kramerica]

9/27

Military
95x3
115x3
135x2
155x1
165x1
175x0 (!)
135x5
135x5
135x5

Dips
BWx10
45x10
45x9

Face pulls
4x12

Curls
60lbs x 18


Holy shit have I gotten weak.

[Kramerica]

10/1

Squat
185x3
225x3
add belt
275x3
315x1
345x3
295x5
295x4

RDL
225x5
245x5, x5, x5, x5

Decline situps
15, 15, 11

alt w/
Leg curls
3x12


I have no idea why or how, but my quads were still quite sore from last week's squatting. By the last set of squats there they were knotting so much I was having trouble standing let alone squatting. But my low back feels a lot better than it has lately.

Trying to clean up my RDL form a lot -- keeping an arch. I have a feeling going too heavy with those and getting sloppy was not helping my back.

[Kramerica]

10/2

Bench
135x5
185x3
205x2
225x2
245x3

210x7
210x6
210x5

CSR
2 plates 2x10

Floor Press
185x5

(not much of a fan of these, not sure why I did them)

Flat DB Press
50s - 4x12

Curls
60lbs x 23

Not bad, not bad. Was gonna do more floor press work but I decided against. Never really done em and didn't really like em. DB Presses weren't too bad but I'm starting light there.

[Kramerica]

10/4

Front squat
135x5
185x5, x5

Deads
225x3
275x5
315x3
365x3
405x1
add belt
435x3
375x6, x5, x5

Shrugs
225x12
275 - 3x12

Leg raises
3x10

This one kicked my ass pretty good. Haven't done shrugs or front squats in quite awhile so it'll take some time to work into those.

[Kramerica]

10/5

Military
95x3
115x3
135x2
165x3
140x8, x5, x5

Dips
BW x15, x12, x12

alt w/

Face pulls
4x12

Hammer Curls
40s 2 sets x failure

alt w/

Band pullaparts
2x15

Much better on the militaries. Just a form thing last week I think. Need to work on that little hip pop at the beginning.

[Kramerica]

10/6

Prowler, 40yard sprints

90lbs x 10 trips. 11 mins.

[Kramerica]

10/8

Squat
225x3
275x3
315x1
add belt

335x 10 singles, 60s rest.

RDL
245 - 5 sets of 7

Abs - 4x15

Leg Curls - 3x12


This is a little less than 90% for the 10 singles. I'll try to work that % up a bit over time. Ideally like to be between 90-95%. Everything else was pretty easy.

[Kramerica]

10/9

Bench
185x3, x3
205x2
225x2
245 - 10x1 - 60s rest.

DB Bench
55x12
65x12, x12, x10

CSR - 3x10
Curls - 60lbs x 25

My bench feels a little better. We'll see if I get any stronger.

[Kramerica]

10/11

Front squat
135x10
185x5
225x5

Deads
225x3
275x3
315x3
365x3
405x1
add belt
445 x 10 singles/60s rest.

Pendlay BB rows
225x8
245x8
245x8

Shrugs
225x12
315x10, x10, x10


Lots of energy today. Good workout.

[Kramerica]

10/12

Military
10 singles between 155-165

Dips
BWx5
BW- 3x15

alt w/

Face pulls
4x15

Hammer curls
45s x fail
35s x fail
(drop set)

Militaries did NOT go well last Friday...


Today - 10/15

Squat
185x5
225x5
275x3
315x2
add belt
325x5
minus belt
275x10
275x10

Then I packed up and left -- long weekend of little sleep and lots of alcohol. But the max 5 was not hard, I think I went too light there. Then 10's however were ball busters. Not a bad day overall.

[Kramerica]

10/18

Light front squats
135x5
185x5

Deads
225x4
275x3
315x3
365x3
405x1
add belt
425x5
365x10

Pendlay BB Row
225x10

Weird day. My top set of 5 was easy, the 10 was a ball buster, and by the time I got done with the one set of BB Rows, my body was giving up. I can always tell because I start wanting to yawn. Anyways, nearing the end of a cycle here.

[Kramerica]

10/20

Military
95x5
115x3
145x3
155x5
125x10
125x8

Paused bench
135x8
155x10
155x10

Band pullaparts
5x12

Face pulls
4x12

DB Hammer Curls
25x12
35x12
45x9
35x10

[Kramerica]

10/22

Squat
135x8
185x5
225x3
275x3
add belt
315x2
365x1
385x1 PR
305 - 3x5

Good stuff! Glad to set a squat PR, it's been a lonnng time since I hit 375.

RDL
225x5
255 - 4x5

Not difficult.

Abs - 3 sets
Leg XT - 2x12
Leg curls - 2x12
Pullups - 2x10

And done. I was pretty lethargic but got through it fine.

[Kramerica]

10/24

Bench
135x8
185x4
225x2
245x1
265x1, x1
280x1
225 - 3x5

CGBP
200 - 2x5

Dips
BW x15, x10, x10

Band pullaparts - 5x12
BB Curls 45x20, 60x20

Lot more energy today, been sleeping better. Great workout. That's not an all time PR but it is a recent one.

[Kramerica]

10/26

Light front squat warmup

Deads
275x3
315x3
365x3
405x2
add belt
455x1
515x1 PR
415x5
415x5

BB Row (strict)
135x10
185x10
185x10

Shrugs
225x10
315x8
add straps
365x5
315x15

alt w/

Abs
3x12

Let's goooo. Big dead PR -- it did not come easy though. But once I got it a to move a few inches it was cake.

Trying to do my BB rows as strict as possible -- no hip drive, bent all the way over, etc.

Good stuff.

[Kramerica]

10/30

Squat
225x5
275x4
315x2
add belt
355x3 PR
305x9
305x7

RDL
225x5
265 - 3x5

Abs/Leg XT/Leg Curl giant set - 2 sets of 12-15 each

Wow -- easy PR triple today. Left at least one good one in the tank. RDL's were strict, no belt. Trying to use them to build strength in my back and hams -- not move as much weight as possible. I was exhausted at the end of this one.

[Kramerica]

By the way, I write this mainly for myself but if anyone is reading -- feel free stop in and say hi.

[Kramerica]

10/31

Bench
135x8
185x5
225x3
255x3
215x9
215x7

Close grip
190x7
190x7

DB Bench
75x8
65x10
65x8

BB Curls
50x12
60x12
70x12
60x12

Band pullaparts
6x12 done throughout

Great workout - I smoked 255x3. My all time PR is 260x3, so this is a great sign.

[Kramerica]

11/3

Deads
225x5
315x3
365x3
405x2
add belt
465x3 PR
405x6
405x6
405x6

Then the gym closed so I was done. This was a hell of a workout anyways. I'm busting through all my deadlift PR's right now.

[Kramerica]

11/5

Bench
135x5
185x5
225x3
255 - 10x1 with 60s rest

CGBP
205x7
205x6

DB Bench
75x10
75x10
75x8

Hammer Curls
35sx10
45sx10
55sx7
45sx10

Band pullaparts - 4x12


Wouldn't call this a great workout but it went just fine.

[Kramerica]

11/6

Squat
225x5
2754
315x2
+belt
355 - 10x1 w/ 60s rest.

Hack Squat
180x10
180x10
180x10

Abs - 3 sets to failure.

Pretty off today -- my squat felt like shit.

[Kramerica]

11/8

Miltary
95x5
115x5
135x3
155x1
170x3
145x8
145 x 2 sets of 5

Paused WG Bench
185 x 3 sets of 5

Face Pulls - 3x12
BB Curls - 1x20, 1x12

Fairly good military press workout today. Worked up to a heavy triple and then 3 sets at 75% or so for volume.

The wide grip benches force me to really go slow and stay tight -- just a light supplement to my main bench work.

[Kramerica]

11/10

Deads
225x5
315x3
365x3
405x2
465 - 10 singles with 60s rest.

Dead-stop BB rows
135 for 3 sets of 12

Abs - 3 sets of 12
Shrugs
225x12
315x8
straps
365x8
315x15

[Kramerica]

11/15

Squats
135x10
185x5
225x5
275x3
315x3
+belt
335x5 PR
-belt
295x8

CSR
2px10
2p+25x10, x8

alt w/

Abs - 3x12

I hit a PR here but this was a pretty shitty session. No heart. Anyways, taking it sort of easy this week...I'll do a bench workout and that'll be it for the week.

[Kramerica]

11/17

Military
95x5
115x3
135x3
165x5
135x9

CGBP (paused)
185 - 4 sets of 6

alt w/

Face pulls - 5x12

BB Curls - barx35+10

More energy today -- probably because of the easy week. Squats monday.

[Kramerica]

11/21

Squat
225x4
275x3
315x3
+belt
365x1
365x1
395x1 PR
315x5
315x5
315x5

RDL (strict, no belt)
225x5
265x6
265x6
225x8

Abs - 1 set of decline situps to failure. 25 reps?

Well...my squat still sucks but at least it sucks 10 pounds less than it used to...

[Kramerica]

11/26

Bench
135x5
185x5
225x3
265x1, x1, x1
225x5
225x5
225x4

CGBP
195x7
195x5

DB Bench
80x8
80x7
70x8

Band pullaparts - 5x10

I've been very busy lately...not able to train much. Today showed it.

[Kramerica]

11/28

Squat
135x5
185x5
225x4
275x3
315x2
365x3 PR
315x8
315x6

RDL (no belt)
135x6
225x5
275x8

Decline situps - 2 sets to failure.

Very happy about this. I'm in line for a 405 squat in the near future with that triple.

[Kramerica]

11/30

Military Press
95x5
135x3
165x1
185x0, 0 (gah)
155x5
155x5
155x3 + 135x3

Dips
BWx10
+45x9
BWx10

Chins - x6, x13+4, x7

Not sure why I can't military press what I used to be able to. Ah well...

[Kramerica]

12/5

Bench
165x5
195x5
225x1
245x2
210x10+5 (rp)

DB Bench
80x13+6 (rp)

Seated BTN Smith
"95"x5
"115"x13, x11

Had a pretty good workout today. Haven't pushed up in reps on bench in awhile and it showed!

[Kramerica]

12/7

Squat
225x5
275x5
315x2
+belt
345x1
315x10+4 (rp)

SLDL
135x5
225x5
275x10

Chins
BWx10+4 (rp)

I'd love to build a 315x20 squat...let's see if I can get there.

[Kramerica]

12/10

Military
95x5
115x5
135x2
165x1
135x12+5 (rp)

Dips
BWx10
+45x12+5 (rp)

Incline
135x11+5 (rp)

BB curls
70x19+9 (rp)

[Kramerica]

12/12

Deads
315x3
365x3
405x2
455x1
415x7
415x4

Leg Press
3ppsx10
4ppsx10
5ppsx10
6ppsx10

CSR
115x12+6 (rp)

[Kramerica]

12/14

Bench
175x3
205x3
245x2
225x9+4 (rp)

DB Bench
80sx13+6

BTN Seated Smith
"135"x12
"135"x9

DB Hammer Curls
50sx13+6+3 (rp)

Ties a bench PR...

[Kramerica]

BW - 229.

[Kramerica]

12/16
Squats
225x5
275x3
305x3
355x1
335x6+3 (rp)

RDL
225x5
295x8
245x10

Lat pulls
180x10+5+3

12/20
Military
95x5
115x3
135x3
175x1
155x6+3 +135x6

Dips
BWx10
+70x8+3

Incline
155x7+4+3

[Kramerica]

12/21

Deads
275x3
315x3
365x3
405x2
+belt
475x1
445x4
405x7

Hack Squat
2ppsx14+7 (rp)

Chins
BWx12+4 (rp)