Jwood wants to be a Juggernaut!

[jwood]

Tuesday Bench Press
Starting to string together some solid sessions. Very happy today

Bench Press
135x5
165x5
185x4
215x3
240x2
265x1
285x1
300x1, all singles with pause
255x10
This could be a PR, if not it is very close. Happy with this number!!

Klokov Press
95x5
115x5
120x3x5
Up 5 pounds from last week, going to continue adding 5 pounds each week

DB Rows
80sx 10
120s x 8
150s x 2 x6
add straps
150s x 10
150s x 15, went all out on this set

Skull Crushers
75x10
95x10
115x8
125x6
95x14

Really good session today. I am feeling strong and confident again. Starting a deadlift cycle on Thursday. Hoping to use this momentum to hit some really strong numbers in the near future.

[BendtheBar]

300x1, all singles with pause
255x10
This could be a PR, if not it is very close. Happy with this number!!

The 255s were paused too? Either way that's a huge number.

[jwood]

Originally Posted by BendtheBar

The 255s were paused too? Either way that's a huge number.

The 255s were not paused, they are a very controlled touch and go. Nearly a pause, no bouncing. Just not really a pause.

[jwood]

Wednesday Conditioning Day

1.5 mile jog-unsure of the time, decent pace

Sled Sprints
*all sprints 40-50 yards
plus 25 x 2
plus 45 x 2
plus 70 x 2
plus 45 x 2

Jog about .5 mile

So I decided to kinda pursue a job with NJ State Police. Basically this means I will be taking a Physical fitness test on Monday. This is a very tough job to get and about a year process to go through. I am going to give it a shot. So this week will kind of be prepping for that. I am still going to lift tomorrow and friday. Friday I will cut down my assistance. Saturday and Sunday I am just going to do some light jogging and stuff.

My conditioning feels great. The only problem I have with distance running is that my quads go crazy. I am thinking this is just because whenever I run they are already sore. Today I had some serious leg soreness, but loosened up nicely.

Tomorrow I am starting the Coan 10 Week Deadlift cycle. So I will double 415 and then drop back for 8x3 with 330 for speed. Will be an interesting journey.

[jwood]

Thursday Deadlifts
Still trying to figure out my sumo right now, playing around with my foot position and things. Did a little too much conditioning yesterday, hips and legs were a little sore today. Started over on the Coan cycle, probably should have programmed it lighter, but just gonna ride it out for a while.

Speed Squats Box
*plus average bands
235x6 sets x 2 reps

Sumo Deads
225x2x3
315x3
365 x 1, 1
415 x 2

Speed Deads
330 x 8 sets x 3 reps
90 seconds rest in between sets and reset each rep

Circuit, 30 seconds rest between exercises, 90 seconds between circuits

3 total Rounds
Stiff Legged Deads x 225 x 8
Bent Over Row x 225 x 8
Reverse Grip Pulldown x 205 x 8
Good Mornings x 135 x 8, 155 x 2 sets x 8

Training was alright today. My sumo deads just feel really weird, just need more practice. I realized today, the last cycle I did with just sumos was done in my squat shoes. So, right now it feels like a completely new lift. Hopefully numbers shoot up fast once I get my groove.

[jwood]

Friday OHP, the rest was a deload
Since I am taking a fitness test monday, I thought it would be good to back off a couple of days. Did a little testing today, and I will be fine on this test. Goal is to max it out, except the 1.5 mile run, because seriously. Here is what I did

Standing OHP
95x2x5
115x4
135x3
150x2
185x1
160x10 Possibly a PR
Last week I hit 150 for only 12. The weights felt heavy to start, but I got my focus and went after it.

This is where the deload started
Push Ups 1x20-super super easy
Sit Ups 1 x 25-again easy
*this was to see where I am at for this test, max for pushups is 47 in 2 minutes, and max for situps is 49 in 2 minutes. Should be easy

Pull Ups
BW x 5 x 8

Dips
BW x 3 x 12

Couple more sets of sit ups

Sprints
40 yards x 4
100 yards x 1
Just did these to get some blood flowing and loosen my legs.

I am very sore today, my lower back, hamstrings and glutes are very sore. Tomorrow I am going to do some light jogging, a few sled sprints and then whatever else I feel like doing. Nothing crazy, sunday will be just a light jog and some easy sprints.

I think this will be good to give my body some rest, this deadlift cycle is going to be tough.

[BendtheBar]

Originally Posted by jwood

Thursday Deadlifts
Still trying to figure out my sumo right now, playing around with my foot position and things.

Knees feeling ok while playing around? I can never seem to get the perfect position, and my knees seem to take a beating.

Kill this deadlift cycle Jeremy.

[jwood]

Thanks BTB!

My knees feel ok so far from sumos. They take more of a pounding from my conditioning. I am trying to be better about taking my fish oil, it really seems to help my joints. I plan to start taking bullet proof in the next couple of weeks hoping that it will help with recovery.

[jwood]

Saturday Easy Conditioning
This is probably what my conditioning workouts should always be, short and sweet. But I enjoy them so I usually get a little crazy.

Jog- about 1 mile, pretty good pace

Sled Sprints
Just sled x 2 x 40-50 yards
Plus 45 x 6 sprints x 40-50 yards
-only 2 or 3 of these sprints were all out, but they are all done close to that.

That is it, hopefully just enough to help my legs recover. I want to feel fresh on Monday. Not that this fitness test will be difficult, I would just like to see how well I perform.

Tomorrow will be even less work. Plan to do about a 5 minute jog, then 2-4 sprints. I think it is a good idea to give my body some recovery time.

[big_swede]

Good conditioning J, and good luck on the dl cycle. SFW!