Kca strength journal

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I've been reading around on westside-barbell,deepsquatter, etc. because I want to up my bench and deadlift, so hopefully this will work. I started on the 1st of Febuary, here's where i'm at now:
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Height- 5'7
Weight- 180
Bench 2RM-195
Deadlift 1RM- 250
Squat- No rack unfortunately, we have this machine called "the bear". I do 270 on that but i'm sure I can't squat near that much.

Any criticism/advice is appreciated
 
Feb. !st -Wednesday Upper
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Flat Bench:
115-1x8
165-2x5
180-2x3
190-1x2
195-1x2

Close Grip Inclne:
125-3x5

Bad day, should have warmed up more. Had to figure out my max is why i went so heavy, hurt my wrist in the process, so I had to quit after close-grip
 
Feb. 2 Thursday- Lower

Deadlift- 3x5@185
Clean and Press- 3x5@95
Box Squat- 2x5@270 (machine:( )
Plyometric box jumps- 3x10
 
Feb. 4, Saturday- DE Upper

Speed Bench- 9x3@120
Close Grip Bech- 4x5@130
Bent over row- 4x5@130
Military Press- 4x5@115
Front plate raise- 3x5@35

Comments- Completely unorganized week lol
 
Feb. 6th Monday- Lower

Deadlift:
150-1x8
160-1x6
170-1x5
185-1x5
195-1x3
210-1x3
210-1x3
230-1x1
250-1x1

Snatch- 4x5@65 Lol pathetic. I've never done these before, I couldn't keep my balance

Clean- 4x5@75 Same as above ^
 
Feb. 7th Tuesday- Upper

Flat bench
120-1x7
140-1x6
160-1x5
170-1x3
180-1x3
185-3x3


Tri Pushdown- 3x4@85

Bent over row- 3x5@130

Pullups- 3x5 bodyweight
 
Feb. 9th Thursday- Upper

Incline Bench:
110-1x7
130-1x6
150-1x5
160-1x3
170-1x3
175-3x3

Close Grip Incline- 3x5@135

Bent over row- 3x5@135

Lying tri extension- 3x5@70
 
As long as you put squat and deadlift in front of the clean and snatch, your numbers won't be as good as if they were in front. I'd think you'd be better off to work in higher reps on your lat stuff and tricep stuff (ala Westside).
 
evolution said:
As long as you put squat and deadlift in front of the clean and snatch, your numbers won't be as good as if they were in front. I'd think you'd be better off to work in higher reps on your lat stuff and tricep stuff (ala Westside).
Click to expand...

So should I start doing clean and snatch before deadlift or not? Also, are these good exercises or should I be doing different one's for lower body? I know I should be doing goodmornings,box squats etc., but the gym doesn't have a rack. The only thing we have for legs is the leg curl thing and called the bear. For the other stuff what would you recommend, 3x8, 3x10? Thanks for the help
 
Yes, clean and snatch before deadlift. Work on doing the full variation (with the front squat and overhead squat).
As far as your olympic lifts-start here and just work with the clean and snatch parameters...don't worry about all the pulling.

And then you can move onto this portion after you've instilled good form


The other thing you can do is hack squats with the barbell and barbell step ups.

Out of curiousity, do they have a cable machine where you can use a low attchment? And do they have a glute-ham raise machine?

You can still do the good mornings. The way I did them when I didn't have access to a rack was just go to a bench. Bend over the bar, lift it off, and perform good mornings and then rerack the bar. You can also perform front squats and zercher squats this way.

If you can find someone to spot you, you can do floor presses.

Here's a look at how Tate sets up the new lifters programs when they come to Westside.

This is so you can get an idea of how to set up your tricep and lat work.

And here's another look at how a beginner might set up their program


Good luck! Let me know if you have any questions.
 
OK, so would it be safe to say on the assistance exercises you're basically using hypertrophy rep schemes?

The only equipment we have is a flat bench,incline bench, the cable machine you can only do pulldowns on,the squat machine, and the leg curl thing. I will try the good-mornings and squat variations with the bench rack though, thats a good idea. I'll also try the floor presses and maybe I can get my hands on some boards.

Should I stop doing just regular dl's and just stick with variations of squats and goodmornings for the ME movement?

I'll be doing my DE squat/dl later tonight so we'll see how everything goes. Thanks for the help evo
 
Yes, the Westside gang uses hypertrophy aspects for supplemental stuff. I'd keep the chins or pullups in your program in lieu of the pulldown because those guys are typically to heavy to do pull up and that's why they use the pulldown machine.

I'd also do rowing...google Pendlay rows. Ed Coan was a huge fan of Pendlay rows.

I don't think you should drop the conventional deadlifts, just cycle through them like the rest of the main movements. I'd use Romanian deadlifts when you're not doing deadlifts as an assistance movement.

For boards, I went to Home Depot and got 4 2X6s and used those.
 
Feb. 11th, Saturday- DE Lower
------------------------------
My legs feel like they're about to fall off, but I only did 3 exercises. So hopefully i'm not just being a wuss and I actually done something. Anyways here it is:

Speed Pull- 13 single's@125
Snatch- 4x8@75
Clean- 4x8@75

My form is getting better on the clean but I still have to do the snatch in like 2 motions instead of one continuous motion. The biggest part is losing my balance coming out of the OH squat, and my knees tend to want to buckle outwards.
 
Monday Feb. 13th- DE Bench
----------------------------
Speed Bench- 9x3@ 110
Close grip Bench- 3x10@ 115
Lying Tri Ext.- 3x10@ 55
Bent Over DB Row- 3x10@ 40
Front Plate Raise- 3x10@ 35

Off topic, but how much weight would be good to add each week? I was thinking adding 5lbs to each main movement every week. Too much,too little?
 
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Base it off of your max effort lifts. Your speed movements are based around a percentage of your 1RM. If you go to heavy, you neglect the speed training aspect. As far as the supplmental stuff goes...pretty much anything is fair game.
 
Thursday ME Bench
---------------------
Floor Press:
125x7
145x6
165x5
175x3
185x3
190x3
190x3
190x3

Tri Extension- 3x8@65
Pendlay Row- 3x8@115
Pullup- 3x5
 
That looks like a good day.

Do you have access to a back extension machine that you can do GHRs with? I'm thinking that part of your instability in coming out of the hole because of your hamstrings.

On your oly lifts...you might try playing with the height that you catch the bar.
 
I got a few friends to start lifting with me, so was able to do the floor press. I wasn't sure if in general your numbers for that were supposed to be bigger or smaller than bench, so I just added 5lbs from my last bench workout. On the olympic lifts... My leg day is today and I'm gonna try some goodmornings. Besides that, do you think I should do some iso's for hamstrings or would doing snatch and clean be enough? I'd like to keep doing the olympic lifts.

On another note, my principle came up to me a couple days ago and said he was going to ask the schoolboard if we could put together a throwing team...discus and shot put, possibly hammer. Do you know anything about that?
 
Doing some glute/ham work wouldn't hurt at all. Use some bent knee good mornings, RDLs, cable pullthroughs, and GHRs if you can.

I have some knowledge of the shot, hammer, and discus. I'm a Highland thrower, so we do our own version of the throws (stone, weight for distance, weight for height, hammer, caber, etc). I'll help with what I can but my application to throwing is slightly different than a high school field event. I can get whatever info you need from the throwing coach here at the high school though. You might also check out (he has A LOT of insight on field events) and (they have a throwing forum there).
 
Friday Feb 17th

Not even worth posting, I don't know why my legs are so weak. I was going to do clean, snatch, and stiff-legged dl's. After doing the cleans I decided to do OH squats instead of snatch, and after doing 3 sets of OH's, i was so frustrated i didnt even do the dl's. I'm going to completely throw out the OH's and snatch until i get stronger. Anyways here it is:

Clean- 4x8@95
OH Squat- 3x8@75
 
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