PDA

View Full Version : Jasons PL Log



Jason Pegg
04-28-2008, 05:20 PM
--------------------------------------------------------------------------------
ME SQ/DL

My back was smoked from moving our entire gym this weekend and building everything back up. When asked what I wanted to do, I simply replied "Not Deadlifts." Sooo.......we did deadlifts!

Pin 3 Rack Pulls against a green and a purple band raw
135x3
225x5
315x3
405x1
500x1
600x0....couldnt get set up or move the bar fast enough. Also wasnt strong enough to do this today...it was strong off of the pins, but IU gassed out above my knees...right where I miss EVERYTHING.

SSB GM's with a wide stance and no belt.
135x5
225x5
315x5

Was a very short day today, but I wasnt feeling it and shut it down early. Abs and back tomorrow! Ill post some pics of teh gym once everything is finalized!

Jason

thewicked
04-28-2008, 06:22 PM
ABOUT TIME YOU MADE IT OVER HERE BIG'N! sick work man..especially after doing all the **** you did before that..

Jason Pegg
04-30-2008, 03:36 PM
Lat Pulldowns, emphasis on arching at bottom
6x6

DB Shrug
3 sets

Face Pulls
5 sets

AB Wheel(at home)
3 sets

Jason

Lones Green
04-30-2008, 04:20 PM
very strong lifting.

Jason Pegg
05-04-2008, 08:52 AM
very strong lifting.

Thanks!

Jason

Jason Pegg
05-04-2008, 08:57 AM
From Friday:

DE SQ/DL
Speed Squat with Cambered Bar and Green bands over plates
135x5
225x5
315x2 add belt
365x2 add briefs
405x2x2
455x2x2
500x2
550x2
600x2 EASY
Found out that the weights Ive been training with are much too light, I need to be about 450-500 on this exercise as it is setup right now.

Long Strap Reverse Hypers
4 plates and 2 25's for 4 sets of 10

Speed Deadlifts
315x7x1

GHR Abs
3 sets of 20

Pulldown Abs
3 sets

Jason

Dave Schwab
05-04-2008, 09:08 AM
You know things are going well when 600x2 is EASY! :) Looking strong Jason!

Jason Pegg
05-04-2008, 12:05 PM
Thaks buddy! It is nice...Im hoping to squat HUGE in August for sure.

Jason

Jason Pegg
05-05-2008, 06:03 PM
Monday ME SQ/DL

Got a new mastadon bar at the gym Friday, so we had to try it out today. We did parallel box squats. All sets with a purple band...Bar is counted as 45lbs, but is actually 60. Our band setup gives 100lbs at the top with the purples.

135x5
225x5
315x5
365x3
405x1
455x1
500x1 (added training briefs after)
550x1
600x1
650x1
700x1
720x1
770x0 Broke the box, but that was just about it. Still a strong PR, especially 16 weeks out with crappy briefs!

SSB GMs
135x5
225x5
315X1 back was SMOKED

Pulldown Abs
3x20 HEAVY Abs were cramping at the end

KB Side bends
88lb KBx3x15

Jason

thewicked
05-05-2008, 09:31 PM
look at ya..thinking you all big and bad mr. i'm breaking boxes when i squat this buick..

******* HAHA.. sick lifting dude!

gonna put up some lifting pics of you and your crew in your new casa soon?!

Jason Pegg
05-06-2008, 06:39 PM
look at ya..thinking you all big and bad mr. i'm breaking boxes when i squat this buick..

******* HAHA.. sick lifting dude!

gonna put up some lifting pics of you and your crew in your new casa soon?!

Thanks man! As soon as I get some good ones, Ill do it for sure...maybe friday?

Jason

Ben Moore
05-06-2008, 07:15 PM
Good to have you here man - strong lifting!

Jason Pegg
05-08-2008, 07:48 AM
Good to have you here man - strong lifting!

Thanks man! Seems to be some good dudes here!

Jason

Jason Pegg
05-09-2008, 08:27 PM
DE SQ/DL

DE Squats were JUNK tonite, my hips obviously need more than 3 days rest after being thrashed twi times in 3 days :D i still carried on...got a meet in august!

DE SQ with Green Band and SSB
405x5x2

Speed Pulls...from pin 3...to help save my hips
315 plus 6 chains for 6x1

GHR
3x12

Reverse Hyper
90lbsx2x20

Some wierd stretch thing with the 88lb kettlebell
3x15

Jason

jbrin0tk
05-09-2008, 08:49 PM
Strong lifting, man! You know you're doing something when you break the box, haha!

Lones Green
05-10-2008, 09:53 AM
thats a monster squat man. props on breaking the box, but i dont know if i like what i'm hearing about this "parallel" nonsense...

:tuttut:

Jason Pegg
05-13-2008, 07:04 PM
Well, just remember, parallel is a state of mind. :D

Jason

Jason Pegg
05-13-2008, 07:04 PM
ME SQ/DL

I didnt get to do this yesterday due to family commitments, but got it done today.

Chain Suspended SSB GM's Parallel
Up to 425x1. PR!!! As Ive said before, GM's are BY FAR my worst ME movement. Ive got a long torso, and suck at them. However, they dont have a long torso class, so Ill quit mentioning it and keep doing GM's!

Highbar olympic stance squat (beltless)
135x5
225x5
315x5
405x5
455x5
505x1 Just trying to get some quad work in, helps the DL and tightens the gear up! Jason wants pentas instead of quads!

Reverse Hypers
4 sets of 8

Ive been looking alot at what Mark Bell and the guys over at Super Training gym in Sacremento do. It seems to be a very solid plan, and I think Im going to give it a whirl for a bit. Also, started my new diet today. Ill go into detail if anyone is interested, but I can say it better be effective as Im eating my ass off!!! SO MUCH FOOD!!!!

Jason

bigmoney
05-13-2008, 09:19 PM
Suspended SSB GM's are probably one of the most grueling combinations ever. What's your new plan look like that you mentioned?

Jason Pegg
05-14-2008, 01:40 PM
Suspended SSB GM's are probably one of the most grueling combinations ever. What's your new plan look like that you mentioned?

The diet or the training? The training is simple. It is basically a standard ME day. After the first ME exercise, you pick another and usually work to a 3rm or 5rm. 1rms are done as well. Then it is posterior chain, and abs....accessory work is done on another day...usually lats, grip, neck, and more abs.

Jason

Jason Pegg
05-18-2008, 01:05 PM
From Friday:

De SQuat with Cambered bar and Blues wrapped over tge plates rawwwwwwwww!!!!! Very heavy at top
135x5
185x5
225x5 added blues after
275x3x2
315x3x2
365x2



DB SLDL
100x3x20

GHR
3x6

Reverse Hyper
2x20 light

Pulldown Abs
3x15-HEAVY

GHR Abs
bw+25x3x10 The addition opf 25lbs made a fairly easy exercise BRUTAL! Will help in August though! Also, my abs are more sore than my hamstrings, hips, or low back.

All in All, had a great workout, especially after working on a roof all day installing 400lb skylights. Hopefully it is a sign of things to continue, because I am feeling strong in all of my lifts, even the crappy GMs!

Jason

Jason Pegg
05-20-2008, 09:00 PM
Outstanding workout today. It was short, but hopefully effective. I ended my ME work with a real grinder, which I havent been able to do like todays, in a long time. It was one of those lifts that if it was 10lbs heavier, wouldve probably been a miss. A true Max effort lift today.

Reverse band box squat (14 inch box) mini bands
***Bands deloaded 50-60lbs at the bottom of the lift and ZERO at the top*** We tested it after I was done

Mastadon Bar (60lbs) counted as 45
bar x2x10
95x2x5
135x2x5
225x3 added reverse mini bands
315x3
365x1
405x1 added belt
455x1
495x1
545x1
585x1 added briefs after
675x1
765x1
845x1 PR! Honestly, I was more excited by how strong I was out of the rack than he actual weight lifted. Ive found the exercise I need to demolish it from the start. Its nice, as that has been my major hurdle.

GHR
3x8

GHR Abs-THESE are what is helping me out of the monolift!
5 sets of 15+ reps

Jason

thewicked
05-21-2008, 11:44 AM
Talk About A Freak Show! Holy ****!

Jason Pegg
05-21-2008, 03:35 PM
Talk About A Freak Show! Holy ****!

Thanks man!

Jason

Jason Pegg
05-24-2008, 10:20 PM
From Friday
DE SQ/DL

DE Squat with Mastadon and Green Bands for All Sets
Barx2x10
95x2x10
135x2x2
185x2
225x2
275x2
315x2
365x2
405x2
455x2
500x2
550x2
600x2. Still very fast at 600. Not true DE barbell speed, but fast and easy. Got videos too, just trying to figure out how to convert the filetype.

Rack Pulls Beltless
225x3
315x3
405x3
500x3
550x3

GHR
3x10


GHR Abs
BW+25x4x10

Jason

Jason Pegg
05-27-2008, 08:50 PM
ME SQ/DL from Today instead of yesterday

Conventional DL rawwwwwwwwwwwww
135x5
185x5
225x5
275x3
315x3 (add 4 chains)
365x1
405x1 (add belt)
455x1
500x1
550x1
600x1
655x1 PR! (735 at lockout!) This lift is 30lbs, plus the chains more than my best suited sumo Deadlift. I honetly believe at this point that pulling sumo is the wrong choice for me right now and conventional is the way to go. Looks like I will be purchasing a KING deadlifter in the near future!

Lat Pulldowns (ARCH emphasis)
I do these with a 3 second static contraction at the bottom. I feel that doing them this way helps strengthen my upper back arch for the squat. Also gives me the muscular endurance to hold it for a grinder squat. And it gives me a JACKED Rear Lat Spread!
5 sets unsure of the weight for 10 reps each

DB Side Bends
80x3x15 each side

Jason

Jason Pegg
06-08-2008, 09:51 AM
From Friday:

Wasnt much work to be odne really. All I really wanted to do was make sure my suit still fit. My weight has been all over the plave as of late, an the time to buy new gear is NOW to be ready by August.

Box Squat with Mastadon (60lbs)and Straight Weight

barx gazillion
135x5
225x5
315x5
405x1
455x1
500x1
550x1(added belt after)
640x1(added junk predators after)
730x1(added 56 Ace after, straps down)
800x1 This is a meet PR tie, done with the straps down, no knee wraps, and no circa max training. The bar speed was rediculous. Not to sound like a ****ing blowhard, but after Fridays workout, I dont know if an 800lb squat will ever see the platform from me again. It was unbelievably easy.

Jason

Lones Green
06-08-2008, 11:30 AM
that is great news buddy. good to hear 800 was so easy for you. AWESOME sqautting. i'm hoping all those sets were 6-8 inches high.

:clown:

Jason Pegg
06-08-2008, 08:08 PM
that is great news buddy. good to hear 800 was so easy for you. AWESOME sqautting. i'm hoping all those sets were 6-8 inches high.

:clown:

Unfortunately only an inch or so. :( Im going to not squat so deep next time...gotta get those poundages up somehow!

Jason

Lones Green
06-09-2008, 12:53 PM
haha exactly.

i'm going to post some more squat videos in my log next sunday, would you mind taking a look at them and critiquing them once more?

THANKS

killxswitch
06-09-2008, 01:54 PM
Awesome strength in here, there's been some real heavy hitters joining WBB lately. You probably squat more than my total, lol.

Jason Pegg
06-11-2008, 04:10 PM
From Monday:

Made the 2 hour drive to EliteFTS to train with Jim, Rich T. Baggins, Gerard, and the crew at the Compound III. By the way, Ohio traffic sucks and I70 is an absolute ****hole for those of you who might be interested in traveling its unscenic pathways. EliteFTS offices are smaller than I had pictured in my minds eye as well. Very nice building though for sure. Gym was huge, and (obviously?!?) the best equipped gym Ive ever been in or seen.

Training was the standard ME SQ/DL day.

Cambered Bar Box squat against Green Bands over the plates. Im not sur ewhat the band tension was, Rich told me but Ive completely forgotten. 170 maybe? I dunno. It was band tension. The hugemungous cambered bar weighed in at a beefy 85lbs, but was counted as 45 here.

135x5
225x5
315x1
365x1
405x1
500x1 added belt after
550x1 added briefs after
600x1
650x1
700x1
750xMISS-Came off of the box strong on this one, I just ended up too far forward and stalled out. You have to carry this bar rediculously high on your back. Partly (mostly) because there was NO KNURLING. This bar is an absolute beast, and brutally sodomizes the rackable one we have at our gym.

Conventional Deadlifts:
Up to 620 or 670x1. I cant remember what weight it was. Fairly fast though, I think. I had a strong attempt at 700 as well, but lost my grip and missed it. Oh well.

After training we went to Bob Evans and ate and bull****ted then drove home through a feckin HUGE storm.

Jason

Jason Pegg
06-11-2008, 04:11 PM
Awesome strength in here, there's been some real heavy hitters joining WBB lately. You probably squat more than my total, lol.

i doubt I could even come close to squatting that LOL Thanks though!

Jason

Jason Pegg
06-11-2008, 04:12 PM
haha exactly.

i'm going to post some more squat videos in my log next sunday, would you mind taking a look at them and critiquing them once more?

THANKS


absolutely I will check them out. Just lemme know when they are posted and I will do what I can to help you out!

Jason

Lones Green
06-11-2008, 05:54 PM
absolutely I will check them out. Just lemme know when they are posted and I will do what I can to help you out!

Jason

i got one of my DE squats in my log i just put up today. i tried to get the arch down.

Jason Pegg
06-23-2008, 09:10 PM
Saturday Training:

I made the Journey back over to the Compound III in London again, EliteFTS' showroom/gym. I had a new pair of ACE briefs to break in, and wanted to get some weight on my back. I knew that Jim, Rich, Jason Adams, and Matt K and a bunch of his buddies would be there getting after it as well. Kroc got lost coming in so we helped Jason A. and his friend bench. Jason had a gangster single ply shirt that had zero reps in it. He worked up to a STRONG 565 at 181. His best lift is 585@220. He is going to demolish some guys at the ProAm in August.

Kroc and his road dogs showed up a bit later and we proceded to start squatting. It was kind of crazy, because all of the dudes that came with him squat like he does. Very odd, but the resemblance is uncanny. They were some strong dudes all around as well.

Free Squats with the Mastadon:
135x5
225x5
350x1
440x1
530x1
620x1 (added 50 ACE briefs after this set)
710x1
800x1 (added 56 ACE Suit after this set, straps down)
900x1 very shaky and not too deep. A crappy rep, but a rep none the less. Was fast, but looked like **** during the descent. Sat down, not back, my knees came forward, and I cut it 2-3 inches high.
900x1 SOLID LIFT AND NEW PR! Everything on this was perfect, save for the fact that I cut it an inch high. Jim said he thought I would have been good for 950 with the straps down, but should hut it down, so I did.

Pin 2 Rack pulls against a quadded mini
135x2
225x2
315x1
405x1
495x1
545x1
585x1
635x1 A 635lb PR! LOL My first time doing them set up this way, so it was a huge PR for me! I think I quit about 2 sets before I hit a true max, but this was a good, solid lift that I was happy with.

I then got to watch Kroc, who had already worked up to 1015 and taken it for a ride twice squat 440x17. This was absolutely unbelievable to watch. Every rep was hams to calves. No wonder his quads are now pentas and my quads been downgraded to biceps. After training we went to Pizza Hut and saw some of Londons finest mullets.

You can read Jims review and see a pic of my fat bloated head here:
http://asp.elitefts.com/qa/training-logs.asp?tid=63&__N=Jim%20Wendler

Jason

killxswitch
06-23-2008, 09:31 PM
Hey hey nice PRs! 900 lbs that's nuts! How much would you say those rack pulls weighed at the top with the minis on?

Ben Moore
06-23-2008, 10:16 PM
Nice job Jason - that's some huge improvement!

Lones Green
06-24-2008, 03:59 AM
god thats a huge squat

Jason Pegg
06-25-2008, 09:56 PM
Thanks guys! Here is a pic of me doing the 900

Jason

Jason Pegg
07-12-2008, 08:54 PM
Here is a video of my 900. It is the first clip in the movie. Lots of impressive lifting in June at EFS!


Jason

UG3LQx94jHY

Jason Pegg
07-12-2008, 08:56 PM
Last June workout...cant believe I forgot to post it...sorry

Fridays Sq/DL workout

From Yesterday

DE SQ/DL

DE SQ with the Rackable Cambered Squat Bar with blues over the plates. All sets were done rizzzzzzaw

bar x 100000000
135x5
225x5
275x3 (added blues after)
315x3x2
365x3x2
405x1x2
455x1x1 The band tension was rediculous, and this, for me, was a HUGE raw squat. I also found that the faster you move with this bar, the more it says. Obvious, yes, but gives me a goal for how fast the sets need to feel to be correct.

Reverse Hypers
225x4x10

Pulldown Abs
4 sets of 10

Side Bends
3x10

Jason

Jason Pegg
07-12-2008, 08:56 PM
July 1st workout

Monday ME SQ/DL

Bad day...felt bad all day, but wanted to get some work in...

Deadlift from floor
135x3
225x3
315x3
405x1
495x1 added belt after
545x1
585x1
635x1 aded KING Pro Deadlifter after
675x4x1 These were actually fairly fast. They were mainly to figure out how I need ot have the suit for me and how to get down to the bar. This suit is a bad mother too...made my legs bleed! If I can get my grip straightened out, I think low to mid 700 should be definitely doable.

Stretch

Jason

Jason Pegg
07-12-2008, 08:57 PM
I have been lazy (busy?!?) and havent taken the time to log my last 3 workouts. Im going to fix that now though!

Training from 1 week ago DE SQ/DL

i was on the front end of a head/chest cold that beat me down for a few days. I had intended to do my speed squatting with the SSB and a Blue band. I actually warmed up to 225 plus the band and realized that I was doing **** and completely sucked. Nothing felt right and rather than waste time and risk injuring myself I decided to quit there. Here is what I did instead. I did this circuit fashion, resting 2-3 minutes between circuits. I did as many circuits as I needed to hit my goal on the GHR, 60 reps. I think it ended up taking 7 or 8 sets, i cant really remember.

GHR 60 reps with bodyweight only
Pulldown Abs 125lbs
Reverse Hyper 250lbs
DB side bends 90lb DB

The other exercises were done to about 2 reps shy of failure. For being sick, I ended up getting some really good work in.

Jason

Jason Pegg
07-12-2008, 09:05 PM
Last Tuesdays ME SQ/DL work

Stll banging it out with the cold. Was so sick I had to call in to work Monday, so I definitely didnt train. I also didnt feel like doing any true ME stuff, so i just threw in some Repeateed Effort training, with exercises I hate and absolutely suck at. The poundages will reflect this fact LOL

SSb GM's NOT suspended. I vcant tell you the last time that I did them this way.

Bar x bazillion
95x5
135x5
185x5
225x5
315x5
365x3
405x1 I hate these. This is my WORST variation of my WORST main lift. They beat my ass pretty bad though, and seem to help my upper back strength tremendously.

GHR
4 sets of 8-12 reps

Pulldown Abs
lighter weights x 3 sets of 20 plus

Reverse hyper
300x4x10

CV Pulldowns
115x3x12

Jason

Lones Green
07-12-2008, 09:13 PM
nice workout Jason, at least you hit some weak point. i've also been bogged down with a cold lately, sucks!

also, i read an article by dave tate the other day that had your story in it...i was very impressed! when i look at your log it didn't even occur to me you almost lost your arm. that story makes your lifts that much more impressive. thanks for your service!

Jason Pegg
07-12-2008, 09:26 PM
Yesterdays DE (LOL) Workout

A couple of guys had some new gear they wanted to put on and try to break in. They wanted to free squat, which was fine by me, as I feel I need to incorporate them into my training more, especially as the meet draws near. i had the intention of doing speed work (HONEST!) but when I saw everyone hammering away doing singles, I felt obligated to not be that guy and do the singles as well. Overall, it went VERY well, not only for me, but EVERY guy on the team, from our MUTANT 148lb'er to myself. EVERY GUY left with a PR yesterday. Not bad for some DE work hahahahaha

Free Squat with Mastadon ( MEET PREP)
150x5
240x5
330x3
420x2
510x1 (added belt after)
600x1
650x1 (added size 50 ACE briefs after)
690x1
780x1
830x1
870x1
930x1 NEW PR

I am starting to feel STRONG now. Everything felt like it came out of the racks like Sam Byrds looks, so thats a good sign. I didnt even know that the 930 was that until after I did it. It was supposed to have been 900, but apparently it seems that Im not the only one who doesnt pay close attention to counting LOL. Here is the odd part. This felt more solid with just briefs on than the 900 in briefs/suit did a few weeks ago. Im not sure why, I think it is that Im more confident now, both in myself and how the weight feels on my back. I need to keep pounding the reverse hypers and ab work though for sure and make sure that I can support weight that my hips can squat.

GHR Abs
3x10

Pulldown Abs
3x15

Reverse hypers
3x15 to loosen the back up haha

Sled Drags
4 plates x 6 trips of ~150 feet

Jason

Ben Moore
07-12-2008, 10:31 PM
NICE!!! Man I've got to get my head on and go after that 900+. Very nice work Jason.

Jason Pegg
08-04-2008, 09:18 PM
Well, Ive been busy as **** and not posting, but I havent really done anything worth noting. Some accessory PRs, but nothing too out there. Ive been trying to rest some little aches and pains, and made a 5 day trip to Ft. Bragg, NC

Here is what I did friday for the first day of my Circa Max

JUST ACE BRIEFS-Suit next week to take a weight
250lb bands plus 600lbs barweight for 6x2 i would say that this was approximately 75-80% effort. A bit of strain, but no busted blood vessels or anything

Long Strap Reverse Hypers
380x4x10

GHR Situps
45x4x10

Db Sidebends
100x4x15 each side

Jason

Jason Pegg
08-09-2008, 10:39 AM
Mondays work

Reverse Hypers
225sx4x1o NO momentum at all, waas slow and controlled throuhg the entire range of motion

GHR
3x10

CV Pulldowns
3x10 hevy

Face Pulls
4x15

pulldown Abs
3x12

jason

Jason Pegg
08-09-2008, 10:42 AM
Last week of circa max

250lb band tension for all sets

60x6
60x3 added bands
150x3
240x3
330x3 added briefs after
420x1
510x1
560x1
600x1 addded suit after, straps down
650x1
690x1
740x1 (990 at top)

breakouts with same bands total weight listed
990x1
1040x1
1130x3x1 I cant explain it, but these felt more solid than the lighter weights I did. i moved my feet forward a bit, and I think its what I need to do for my real squats. seemed to help quite a bit. i fee good knowing that I can almost unrack Chuck V's best squat.

Pulldown Abs supersetted with db shrugs
135 on abs plus 80lb db's for 3x15 on eaach exercise. These were HEAVY on the abs...but we have a difficult lat pulldown machine for sure.

Jason

NickAus
06-24-2010, 06:57 PM
Great training Jason, enjoy reading through!!