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Thread: Kramerica Industries Training Log

  1. #1
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    Kramerica Industries Training Log

    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.

  2. #2
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    8/30

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

    Pretty tough.

  3. #3
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    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.

  4. #4
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    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.

  5. #5
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    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.
    Last edited by Kramerica; 09-07-2012 at 11:08 PM.

  6. #6
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    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.

  7. #7
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    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.
    Last edited by Kramerica; 09-10-2012 at 06:35 PM.

  8. #8
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    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.

  9. #9
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    9/13

    Prowler, 40yds

    90lbs x 2 trips
    180 x 4 trips.

    Gah.

  10. #10
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    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...

  11. #11
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    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.

  12. #12
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    9/21

    Back from a trip...

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

    Again not awful.

  13. #13
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    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.

  14. #14
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    9/25

    Prowler sprints, 40yds

    90lbs x 4 trips
    140lbs x 4 trips

  15. #15
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    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.

  16. #16
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    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.
    Last edited by Kramerica; 09-27-2012 at 05:29 PM.

  17. #17
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    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.

  18. #18
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    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.

  19. #19
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    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.

  20. #20
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    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.

  21. #21
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    10/6

    Prowler, 40yard sprints

    90lbs x 10 trips. 11 mins.

  22. #22
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    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.

  23. #23
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    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.
    Last edited by Kramerica; 10-09-2012 at 06:33 PM.

  24. #24
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    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.

  25. #25
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    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.

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