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Old 05-08-2014, 02:03 AM   #1311
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Solid squatting. Another quality session.
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Old 05-08-2014, 05:43 AM   #1312
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Solid squatting here JD and those racks pulls are looking good too.
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Old 05-08-2014, 08:56 AM   #1313
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Looking good JD. Smash on!
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Old 05-08-2014, 09:25 PM   #1314
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Quote:
Originally Posted by ravimolasaria View Post
Superb progression on Squats JD ... great session overall ... keep killing it mate ...
Thanks, Ravi!

Quote:
Originally Posted by kitarpyar View Post
Solid squatting. Another quality session.
Thank you, sir!

Quote:
Originally Posted by Thorney View Post
Solid squatting here JD and those racks pulls are looking good too.
Thanks...the rack pulls should get crazy heavy in a hurry.

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Originally Posted by BendtheBar View Post
Looking good JD. Smash on!
Thanks, Steve!
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Old 05-09-2014, 02:24 PM   #1315
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Nice work on the high pulls and squatz JD! Glad to hear the G is closing in on 100%!!!
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Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 05-09-2014, 02:42 PM   #1316
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Quote:
Originally Posted by KD5NFW View Post
Nice work on the high pulls and squatz JD! Glad to hear the G is closing in on 100%!!!
Thanks, KD!

I know you know the deal with the G!
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Old 05-09-2014, 05:37 PM   #1317
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Warm up:
6# Med Ball for various moves
10 push ups
10 chin ups
mini-band pull aparts

BB BENCH PRESS
45x30
135x1
145x1
155x1
165x1
175x1
185x1
190x1,1,1

PULL UP
BWx2 x10 sets

DEAD LIFT
145x1
175x1
205x1
235x1
265x1
295x1
325x1
355x1
380x1 (not a PR but feels like it after so long!)

SIT UP
45x5 x6 sets

GRIPPER
Sx40
1x3
1.5x3

Neck Headstrap - Lateral Flexion
10x15
10x15

DB Hammer Curls
20x5
25x5
30x5
35x5
40x5

Weighted hangs
45 x15-30 seconds

Comments
Still simplifying the plan....getting golden input from Brooks Kubik materials.

Dropping from 4-5 days to 3 days per week. The 4-5 days was a great kick start, but the extra rest is going to be necessary.

On a 4-week cycle going forward. Each week there is a PR scheduled in either the Squat, Dead lift, Bench or Military Press. On the PR week for one of the lifts, the other three lifts will be at either 85% for a triple, 90% for a triple, or, 95% for a double. This way, individual lifts are light or heavy, but entire workouts or weeks are not light or heavy. You are basically always deloading something without taking time off...this should work for me as the total average output stays level instead of everything ramping to a simultaneous max, then everything resetting.

That kind of loading/deloading was too much of a roller coaster and was killing my momentum. 4-5 weeks was the observed timeframe when I would start to feel fatigued if I was hitting multiple PR efforts at the same time. A week off or a week of deload wasn't enough to properly recover from that approach and two weeks off would kill my strength and get me out of the groove.

Today...
Hit 190 (85% triple) on bench press. The weather sucks and I can feel it in my shoulders. Last week's 205 felt better (even after more sets), so the pressure is a variable...the slingshot may factor in to bad weather training days!

Dead lifting went very well. 380 was faster and smoother than I expected. I was psyched before, during and after the set.

Only supersetted sit ups with DL sets under 3 plates. May still lower the reps, but do not want to drop the sit ups all together.

Neck work is up to 2 sets of 15 reps and feeling good...time to add weight.

Hammer curls felt light. Probably nervous energy from the DL!

Very motivated to train nowadays!
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Personal goals:
BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
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Old 05-10-2014, 12:47 AM   #1318
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Quote:
Originally Posted by jdmalm123 View Post
Warm up:
6# Med Ball for various moves
10 push ups
10 chin ups
mini-band pull aparts

BB BENCH PRESS
45x30 135x1 145x1 155x1 165x1 175x1 185x1 190x1,1,1

PULL UP BWx2 x10 sets

DEAD LIFT 145x1 175x1 205x1 235x1 265x1 295x1 325x1 355x1 380x1 (not a PR but feels like it after so long!)

SIT UP 45x5 x6 sets
GRIPPER Sx40 1x3 1.5x3
Neck Headstrap - Lateral Flexion 10x15 10x15
DB Hammer Curls 20x5 25x5 30x5 35x5 40x5
Weighted hangs 45 x15-30 seconds
Comments
A very very strong session JD ... Great wts and strong volume ... looking strong ... keep smashing the wts. buddy ...
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Old 05-10-2014, 12:52 AM   #1319
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Old 05-10-2014, 10:00 AM   #1320
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Good to hear the motivation is high JD!! With the iron it's all about "what have you done for me lately" lol, so I would consider that 380 a PR

I think you should incorporate that SS into your routine more until the shoulder feels 100%.

Smash on
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Meet PR's
Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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