Crazy 8s, Westside training log

[JeffJohnston]

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!

[steinkill]

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

[JeffJohnston]

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.

[JeffJohnston]

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.

[JeffJohnston]

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.

[JeffJohnston]

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.

[JeffJohnston]

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.