Kyle's Training Log

[KE10]

Day 1: ME lower body
Day 2: ME upper body
Day 3: GPP+Run
Day 4: DE lower body/Strongman
Day 5: DE /RE upper body
Day 6: GPP+Run
Day 7: OFF


This program is a modified version of Joe Defranco's “Westside for Skinny Bastards”.
Lifts will be cycled and deloaded according to Dave Tate's article “Conjugate Training”.
Goals will be set at the beginning of each cycle.
The format is: weight, reps, sets.


Some of my favorite PR's:
pull ups: 19
3 RM pull ups: 90#
rack lockouts: 275#
rack pull: 405#
3 RM low box squat: 245#
natural GHR: 5


Comments, suggestions or criticisms are welcome (of course). Thanks for checking in!


-Kyle


4-12-07, Day 6: GPP+Run
400 M runs, 1:30 rest (PR: -0:15)x3. RPE (rate of perceived exertion):17/20
A1: neck extension: 35#x20
A2: neck flexion: 25#x20
B1: prone cobra: 3# DB's x1:05x2
B2: scap push ups: 20x2
C1: plank: 3:20 (PR: +0:10)
C2: band RDL: 20x2
D1: band bicep curls: 100
D2: band tricep pushdowns: 100
E1: x-band walks: 10x3
E2 scissor hip extension: 15x2
F1: band dorsiflexion: 50
F2: chin tucks: 50
Static stretches: neck, shoulder, hip, ankle
SMR


4-13-07, Day 7: OFF


4-14-07, Day 1: ME lower body
Dynamic mobility/activation
A1: low box squat: 245#x3x3 (PR, 1st time I've used box squats on ME day)
B1: back extension: 65#x10x3 (PR: +5#)
B2: Russian BB twist: 50#x10x3 (PR: +5#)
C1: BB reverse lunge: 135#x8x3 (dropped weight, practiced balance)
C2: DB shrugs: 85#x15x2 (PR: +5#)
D1: hex head holds: 35#x0:05x3


Notes:

• goal for the low box squat 3 RM is 315# by the end of the cycle
• bring a mini-band for back extensions next time
• substitute hex head holds with plate pinches next time
• no pain in low back or L knee

[KE10]

Dynamic mobility/activation +SMR
A1: one-arm push ups: 3x5
B1: 4 board press: 205#x8x4 (PR)
B2: ring pull ups: 12x4
C1: heavy support (overhand grip): 225#x0:48 (PR: +0:08, +45#)
C2: DB seated clean: 35#x12x2 (PR: +2 reps)
D1: neck extensions: 35#x17
D2: neck flexion: 25#x20

Notes:

• Form got a little sloppy on push ups; keep abs tight next time.
• Board presses got easier with each set.
• Having trouble staying tight when unracking the BB; need to file down hooks.
• No new PR on pull ups but had perfect form.
• Was 3 reps short on neck extensions. Flexion felt easy.
• Forgot ab exercise.
• Goal for one-arm push ups is 5 reps by the end of the cycle.

[MindPower]

Welcome Kyle, I am doing WS4SB also, so ill be checking in
Ill be interested in what you do for your strongman training
as I would love to incorporate strongman into my workouts.
good luck

[KE10]

Originally Posted by MindPower

Welcome Kyle, I am doing WS4SB also, so ill be checking in
Ill be interested in what you do for your strongman training
as I would love to incorporate strongman into my workouts.
good luck

Thanks. Weather permitting, I'll use DE tire flips, farmer's walks, and tire drags.


Hypoxic walks: 3:00, 6 breaths (PR: -4)
SMR
A1: scap push ups: 20x2
A2: band face pulls: 20x2
B1: band curls: 100
B2: band pushdowns: 100
C1: scissor hip extension: 20x2
C2: x-band walks: 12x2
D1: band RDL: 35x2
D2: band crunches: 35x2
E1: band dorsiflexion: 60
E2: chin tucks: 50
Static stretches: neck, shoulder, hip, ankle


Notes:

• No run today; roads closed due to blizzard.
• Shoulders feel excellent.

[KE10]

Dynamic mobility/activation
A1: DE tire flips: 3x8
B1: good morning squats: 135#x15x2 (PR)
B2: dragon flags: 10x2 (PR: +2)
C1: pistols: 9x2 (PR: +3)
C2: BB shrugs: 255#x15x2 (PR: +30#)
D1: neck extension: 35#x30 (PR: +5)
D2: neck flexion: 25#x30 (PR: +10)

Notes:

• Opted for more conventional training due to weather.
• Stick with normal good mornings.

[KE10]

Dynamic mobility/activation +SMR
A1: DE close-grip bench press: 145#x3x8
B1: ring dips: 16 (PR: +6), 12, 10
B2: sternum pull ups: 7, 6, 6 (PR: +2)
C1: saxon side bends: 15# DB's x12x2 (PR: +2)
C2: band scarecrows: 20x2
D1: towel grip: 1:05

[KE10]

400 M run x 4 (PR: +1), 2:00 rest

Notes:

• Program change: now on a 3-day split.

[KE10]

Dynamic mobility/activation
A1: low box squat 3 RM: 260# (PR: +15#)
B1: chin up 3 RM: 90#
B2: blue band push up: 24 (PR: +7), 16, 13
C1: step up: 35# DB's x8x3 (PR)
C2: Russian BB twists: 65#x10x2 (PR: +15#)
D1: face pull: 4px10x2 (PR: +2)
D2: heavy support: 225#x0:46

[KE10]

400 M run x 4, 1:45 rest (PR: -0:15)
SMR
GPP

[KE10]

Dynamic mobility/activation
A1: ~25M sprints: 8
B1: ring dips: 21 (PR: +5), 17, 16
B2: 1.5 pull ups: 7, 9 (PR), 8
C1: dragon flags: 11x2 (PR: +1)
C2: RDL: 165#x15x3 (PR)
D1: seated DB clean: 35#x12x2

Notes:

• Starting to feel sick.....

[KE10]

Dynamic mobility/activation
A1: deadlift 3 RM: 345# (PR)
B1: single-arm push ups: 5x2 (PR: +2)
B2: ring pull ups: 15x2 (PR: +3)
C1: step downs w/ knee lift: 12x2 (PR)
C2: blue band pull-ins: 25x2 (PR: +5)
shoulder prehab
EQI's and static stretches

Notes:

• Never ME deadlift for reps again.

[KE10]

400 M run x 4 x 1:30 rest (PR: -0:15)
SMR
GPP

[KE10]

Dynamic mobility/activation
A1: low box squat 3 RM: 265# (PR: +5#)
B1: pull up 5 RM: 45#x3 (PR)
B2: blue band push ups: 25 (PR: +1), 20, 15
C1: natural GHR: 7x2 (PR: +2)
C2: cable woodchops: 5px12x2 (PR)
D1: prone trap raises: 12.5#x15x2 (PR: +3)

Notes:

• Start new ME squat cycle

[KE10]

100 M run x 5, full recovery
SMR
GPP

[KE10]

Dynamic mobility/activation
1A: ~25 M sprints: 5, full recovery
2A: 4 board press: 205#x 11 (PR: +3), 10, 9
2B: ring pull ups w/ 3 sec iso hold at top: 10, 9, 9 (PR)
3A: BB side bends: 25#x12x2 (PR: +2)
3B: pistols: 10x2 (PR: +1)
4A: band scarecrows: 20x2
4B: unilateral support: 135#x0:41 (PR)

Later...
EQI's and static stretches

Notes:

• Weak points: top of pull up, lockout of bench, quads.
• Use a jump for DE lower body next time.

[KE10]

400 M run x 5 (PR: +1), 2:00 rest
Prehab + static stretches

[KE10]

Dynamic mobility/activation
1A: trap bar deadlift 1 RM: 400# (PR)
2A: unilateral DB floor press: 85#x5x3 (PR)
2B: blue band pull ups (neutral grip): 13 (PR: +4), 9, 8
3A: king deadlifts: 15x2 (PR: +10)
3B: russian BB twists: 65#x12x2 (PR: +2)
4A: face pulls: 4px20x2 (PR)

Later...
towel grip: 1:00
static stretches

Notes:

• towel grip strength is consistently decreasing....overtraining????

[gobbla]

you've got one heck of a log. PR's all over the place! good job!

[KE10]

Originally Posted by gobbla

you've got one heck of a log. PR's all over the place! good job!

Thanks!

Dynamic mobility/activation
Ankle Jumps: 2x50
4-star drill: 2x5
Quick feet: 2x10
Jump squat: 1x20
Slalom jumps: 2x50
Lunge jumps: 2x10
Low squat ankle jump: 2x15
100 M runs x 5, full recovery
1A: Zottoman plate curls: 5#x15x2 (PR)
1B: neck extension: 45#x8x2 (PR)
1C: neck flexsion: 35#x15x2 (PR)
Prehab
Static stretches
SMR

Notes:

• New program
• Right side LBP after runs: 2/10

[KE10]

Dynamic mobility/activation
1A: dragon flag: 12x2 (PR: +1)
1B: lateral hold: 15#x1:00x2 (PR)
2A: front squat 5 RM: 205 (PR: +10#)
2B: prone trap raises: 15#x15x2 (PR: +2.5#)
3A: incline (1) push ups, 1:00 rest: 32, 11, 8. Total: 51 (PR)
4A: tuck front lever pull ups (knees to bar): 6x3 (PR)
4B: unilateral RDL (contralateral(?) load): 55#x15x2 (PR)


Notes:

• Got a little sloppy on the flags...

[KE10]

Dynamic mobility/activation
SMR
Prehab
Ankle Jumps: 2x50
4-star drill: 2x5
Quick feet: 2x10
Jump squat: 1x20
Slalom jumps: 2x50
Lunge jumps: 2x10
Low squat ankle jump: 2x15
400 M run x5, 1:45 rest (PR: -0:15)

Later....
Static stretches

[KE10]

Dynamic mobility/activation
Face pulls: 6px15x2 (PR: +3, +1p)
Cable side bends: 9px15x2
Cable woodchops: 6px12x2 (PR: +1p)
OA push up: 6x2 (sloppy)
Natural GHR: 11x2 (PR: +4)
RE pull ups, 1:00 rest: 19, 6, 5. Total: 30
step downs (9): 10# DB'sx10x3 (PR: +5)
Scap push ups on ball: 15x3

Notes:

• Sub HSPU's for OAP's
• Rethink exercise order