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  1. #1
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    Default Crazy 8s, Westside training log

    Going to be using this Steve Kuclo IFBB Pro Crazy 8s training program with a Westside powerlifting twist. it should be fun with lots of heavy weight on core powerlifting lifts and a ton of blood pumping volume for accessory lifts. going to be pushing my weight from the 220 lb class to the 242lb class for up coming meets

    SPF Pro Bench for Cash July 2012
    SPF Pro/Am Aug 2012

    and looking at
    WPC Can/Am
    APF Seniors
    WPC Worlds

    Should be a great and torturing time. Should be very sore and beat up after its all said and done but #800lb shirt bench is coming soon!

    Using LG Science products as always. looking forward to VPro protein, BC+EAA, AS-GT fruit punch, Rezolution, M1D Black an FORM X. also other pro hormones from Taurus and Liquid Labs, Legal Gear. So I'm very excited and ready to hit #800 and break some records!

  2. #2
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    Default

    Do you have a link for the training protocol? Seems like fun. Also, I thought Steve Kuclo trained DC style.

  3. #3
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    Steve used to train DC when he was training with Justin Harris then he was using the FST 7 training system by Hany Rambod. He explains the new Crazy 8 training program in his new DVD.

  4. #4
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    bench day

    bench raw
    barx20
    135x10
    225x8
    275x8
    315x8
    350x8

    now comes the crazy part of the crazy 8s


    pushodowns 20 20 15 15

    rope pushdown 20 20 20 20

    hammer curl 15 8 8 8

    laterals to the side 20 20 15 15

    bent over laterals "rear delt" 20 20 15 15

    face pulls 20 20 20 20

    seated rows 20 15 10 12

    one arm rows 15 15 12 10

    Great for a day off max effort when you feel your joints and tendons in pain. I use it when I feel the need to back off a little and do a rep session. Then hit it hard again next week.

  5. #5
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    Bench Training

    bench raw
    barx20
    135x10
    225x8
    275x8
    315x8
    350x8


    Crazy 8s
    One set done then off to the next till all 8 of the exercises are done rest a min then start again for 3 rounds.

    pushodowns 20 20 15 15

    rope pushdown 20 20 20 20

    hammer curl 15 8 8 8

    laterals to the side 20 20 15 15

    bent over laterals "rear delt" 20 20 15 15

    face pulls 20 20 20 20

    seated rows 20 15 10 12

    one arm rows 15 15 12 10

    Great for a day off max effort when you feel your joints and tendons in pain. I use it when I feel the need to back off a little and do a rep session. Then hit it hard again next week.

  6. #6
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    Squat and deadlift day

    Squat
    barx20
    135x10
    185x10
    225x10
    275x10
    315x10
    365x6

    Deadlifts
    135x10
    225x5
    275x5
    315x5
    365x4
    405x3
    455x2
    495x1


    Leg press sets of 20

    leg ext sets of 20,15

    leg curl sets 15,20

    straight leg deadlift sets of 10

    lunges sets of 20

    hack squat sets of 20,15,10

    calf raises 20reps

    abductor machine 20,15,12,10


    tons of volume, lifting to build more leg size not just strength for powerlifting. do this between meets to give my body a change for a couple weeks till a new training cycle is ready.

  7. #7
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    Bench accessory day for rehabbing a injury.

    Bench press with bands holding kettle balls on the end of a bamboo bar or just a 45lb bar
    4 sets 20 reps

    Now start your crazy 8s

    Set 1 laterals
    1x20
    Set 2 rear delt raises
    1x20
    Set 3 dumbell ext on a bench
    1x20
    Set 4 tate presses
    1x20
    Set 5 tricep pushdown
    1x20
    Set 6 face pulls
    1x20
    Set 7 cable robs or a hammer strength rows
    1x20
    Set 8 db curls
    1x20

    I do 1 set each of the 8 exercise then I break for a min, to a min in a half, then do it again 4 sets.
    this is for a lifter that is rehabbing a shoulder or even a pec injury. Do not use a lot of weight. Just enough to get blood flowing and to give the tendons a rest for a change.

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