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Jonah
04-29-2008, 06:06 PM
So after talking with Drew about my lack of skills on the internets I decided to give it one more shot and try a training log. :hide:

Background:

Been training at Southside for the last two and a half years with Vincent, Matt, and TT. Been recovering from a shattered forearm that happened at my meet last may. Right now I'm about 40lbs from my previous Bench PR and have been spending the last month and a half in a shirt.

Right now my goals are to get back in a meet and work regaining my Bench numbers (would have been 550) at my last meet and then moving up. Squat goals are 700 and DL goals are 600. A 2000 total would be nice too. Squat and Bench are equipped. DL has been raw.

Today - DE Bench

Speed Bench 135 x 8 x 3
JM Press 95x5, 135x3x5
Extensions 55x3x10
Bradford Press 135x3x5
Hammer Strength Row 3x10
Wrist Curls/Reverse Wrist Curls 55/45 x 3 x 10

Cardio 20 min

drew
04-30-2008, 06:05 AM
Good luck with the journal Josh.

Josh is hardcore. It takes a lot of balls to get back under the bar after what happened last year. I'm glad to see he stuck with it and he's made brilliant progress.

Coke
04-30-2008, 06:24 AM
Glad to have someone on board with so much grit and backbone...good luck.

Jonah
04-30-2008, 06:28 PM
Thanks for the support guys. Can't wait to start getting on the platform again.

Wednesday - April 30 DE Squat/DL

Speed Squat 135x8x3
Speed DL 275X8X3
Back Extension 45x3x10
Pulldowns (light) 3x10
Ab Crunches 3x10
Bicep Curls 55x3x8

Cardio - 10 min

The Speed DL weight will be coming back down for a while. The set up also had the bar lower to the platform I was on. The bar was only an inch off the platform floor. Since I'm not using a box I might try the speed squats from the pins in the rack. If I can get that to relax my hips then it'll be good, otherwise there's no point.

Jonah
05-02-2008, 10:33 PM
Thursday May 1st - Cardio 10 Min

Friday May 2nd - ME Bench

4 Board up to 405 for a triple up to 475 for a single. Elbows came out on the 475 but the weight felt good in my hands.

Shirt 395 for a triple
First rep didn't touch. Second rep went perfect. Third rep came down faster than I expected. The shirt started to round my shoulders over.

Close grip Bench Press
225x5, 275x5, 315x3

Chest Supported Rows
3x10

Seated DB Cleans 30x3x10

For right now I need to keep practicing liftoff's for other lifters.

drew
05-05-2008, 05:20 AM
Benching looked really good Josh. Bringing it down a little slow, but you're blowing it up.

Jonah
05-05-2008, 09:32 AM
Thanks drew.

So yesterday was the one year anniversary of breaking my arm. Those who don't know I shattered one bone and snapped the other in my left forearm on the top end of a 550 bench attempt at last years APF Juniors, Masters, and Submasters. Coming back from an injury like that, and still being dedicated to going back to competing, is one of the hardest things I've ever had to do. I think that its allowed me to become a more mature lifter. I've studyed more training techniques, been more conscientious about my bodyweight, I feel more mentally focused, and have let the injury be a part of defining what type of lifter I want to be. At the same time I feel more determined to be back in competition than I was before. I can definetly say that if things continued as they had I would have ended up in a rut if not physically then definetly mentally. It's hard to say that something that was so tramautic to me and my family could have had an upside but that may be just what happened. And the best part is that there will be much more to come!

Anyway enough of my rambling. No squat training this weekend b/c of orientaiton for a new job. Taking a new max next week. Going to change up my squat routine a little to throw in some work with my briefs.

Jonah
05-05-2008, 12:45 PM
Today - Took my 10 speed out for the first time in a long time. Long story short I have no conditioning left.

Cardio - 15 minutes

DE Bench
Speed Bench 7 sets of 3 with 135, 1 set of 3 with 155 (varying grips)
JM Press 135x2x5, 155x5
DB Fly/Machine Dips - Superset of 20
Bradford Press 135x2x5, 155x5
Hammer Strength Iso Row - up to 3 plates for 6
Biceps - 3x10

Thinking about putting in some recovery days. Will see how I feel once the new job starts.

Jonah
05-11-2008, 09:31 PM
Friday - ME Bench

3 Board up to 455 for a single
Shirt work 455 for a double (was attempting a triple but my hips started dropping and I dumped the weight on the third rep)
Close Grip 5 Board - 365 x 10, 385 x 8
Chest Supported Rows - up to 4 plates for 6
Seated Rows - burn out sets 2x10
Seated Db Cleans 30x2x10
Reverse Barbell Curls 3x10

Saturday - ME Squat/Dl
Buffalo Bar Squat up to 405 for two singles (first one was really bad, smoked the second one) missed a 425 knees came foward coming out of the hole.
Rack Pulls up to 495 for a single
GHR - 3x8
Side Bends 3x10
Weighed sit ups 3x10
Face Pulls 3x10
Back Extensions 3x10

Ok so I haven't really trained a deadlift (either from the floor or in the rack) and well I suck at it. So for the moment that will be the focus.

Coke
05-12-2008, 06:03 AM
Numbers are looking very nice on them big movements man.

Jonah
05-12-2008, 04:06 PM
Thanks Cocoa. Things are starting to come back together very well. Plus I know it's been said a million times before but having great training partners help. When I was trying to be a big vag on Friday there were more than enough people to snap me out of it.

Monday - Speed Bench
Speed Bench 155x8x3 varying grips
Push Press 225x3x5
Seated Overhead Extensions 90x3x8
Dips BDWx3x5
Hammer Strength Rows 2x10, 315x6,3,1 (rest pause)
DB bicep curls 50x6,3,2 (rest pause)

Jonah
05-14-2008, 05:38 PM
Wednesday - DE SQ/DL
Speed Squats - 185x8x2
Speed DL - 185x8x2
Back Extensions - 45x3x10
Hip Abduction - 3x10
Ab crunches - 3x10
Wrist Curls/Reverse Wrist Curls - 65/45x3x10

Jonah
05-17-2008, 02:57 PM
Friday - ME Bench

2 Board
45, 135, 225, 335, 365, 425, 445 x 2

Started loosening up in the bottom.

Shirt 475 got the first rep. Stalled on the second. Need a week off to deload.

DB rows 80x3x10

Pulldows to belly 3x10

tricep pushdowns 3x10

side laterals 2x10


Saturday - ME Squat

Squat with Straight Bar
315x4x5

Rack pulls from knee
up to 495 for a triple and a double

Tire Flips two trips (five flips) (600lb tire)

Dragged the sled for two trips, two plates

Trained with Rhodes and Harley Davidson (that's really his name.). The tire flips knocked the wind out of me but were hellacool. Once I started to get the form down the tire was going fast. I need to work on poping at the top like a power clean. It didn't help that the thing was filled with water and I got covered in water and mud.

Jonah
05-19-2008, 05:10 PM
Monday - DE Bench

Speed Bench 155x8x3
Dips 4x5
Overhead extensions 65x4x10
Chest Supported Row 2 plates x 4x10
Hammer Strength Behind Neck Press 185x4x8
Hammer curls 4x8
Abs 3x10

Trying to deload this week so I'm going for less weight with more reps. Plan is to try for a 5x5 raw bench on Friday. Even though my main goal is in my shirt it would be nice to get a new PR in my raw bench this summer.

jbrin0tk
05-19-2008, 05:40 PM
Strong lifting, man! I noticed you go up and down a little bit with the weight on your DE benching (135 some weeks, 155 some other weeks). Is this dictated by how fast you feel with it, or by some type of percentages? Keep blasting the heavy weights, man!

Jonah
05-20-2008, 03:07 PM
Its by how fast I feel with it.

The Squat and DL weight was dropped down and the bench was started at 135 and will hopefully work it's way up.

When it feels heavy I'll go back down again

Jonah
05-23-2008, 09:33 PM
Friday - ME Bench (deload week)

Raw bench
135x5,225x3,275x3,315x1,365x1,385x1
close grip with green minis
135x3,225x3,315x3
heavy db rows
120x3x6
pulldowns to belly
3x10
h roll
3x10
db curls 50x3x8

Coke
05-25-2008, 10:35 AM
Fine stuff throughout Jonah.

Jonah
05-25-2008, 11:46 AM
Thanks Man

Saturday - ME Squat
Squat - 335x2x5
Put Briefs on for the first time in over a year. They actually fit me again.
405x1, 455x1
Rack Pulls (above the knee)
135,225,315,405,495,515,545 for triples
Hip abductor 4x10
Abs 4x10
Shrugs 3x8
Forearm work - 3x20

Jonah
05-28-2008, 06:53 AM
Tuesday - DE Bench
Speed Bench 155x8x3 (varying grips)
Dips 4x5
Pushdowns 4x10
Pin Press up tp 185 for two triples
Chest Supported Rows 3x10

Jonah
05-30-2008, 09:56 PM
Friday - ME Bench
4 Board
135,225,315,405,425,455 (elbows were out), 455, 495 PR!
Shirt
465 for a single
DB Rows
120x8, 120x5
Seated Cable Rows
4x15
Pushdowns
3x15
Side Lateral Raises
3x10
Hammer Curls
3x8

Big night tonight.

Finally figured out how to get my elbows in more. Kinda messed up but I gripped the bar with an thumbless (Like I used to), made sure the bar was dug in to the palm, locked the elbows, and then at the last second I just rotated my thumb around the bar gripped overhand. It made the 495 4 board and the 465 Shirt feel great.

Going to drop the weight on the tri's and shoulders work and add reps (15-20). Use it more as prehabilitation and recovery than hypertrophy. Save that for speed day.

Brian "your my boy Brian" got a nice 445 in his shirt with some subpar liftoff technique (me). He's getting his head together for IPA's

Big numbers put up tonight all around. Great things are yet to come.

jbrin0tk
05-30-2008, 10:32 PM
Hey, man, thanks for answering my question, and congratulations on the 4 board PR!

Jonah
05-31-2008, 02:03 PM
anytime man!

Saturday - ME Squat

Straight Bar Squat
135,225,275,315,355 (375) for 3x3
briefs
405x1, 495 (515) x0 (I pussied out on this one)
Rack Pulls (mid point on the shin)
triples up to 495 for three singles
GHR
3x6 BDW
Tire Flip 3 sets of 5 flips
Face Pulls
3 sets of 15

Need to work on keeping form in the briefs. I don't help myself by calling for numbers that are actually twenty pounds heavier but oh well.

hehehe Brian's too fat for his old squat suit

T FLEX
05-31-2008, 09:14 PM
...Those who don't know I shattered one bone and snapped the other in my left forearm on the top end of a 550 bench attempt...

Sissy! :D Just kidding, that would really suck. Looks like you're back on the road to a decent recovery though. Some day I hope to be able to lift so much that I'm in constant fear of snapping body parts. :eek: Probably not though, I'll leave that up to guys like you.

Keep up the journal, they are great motivators.

Jonah
06-02-2008, 12:27 PM
Thanks T Flex. I wouldn't worry about snapping anything. I'm weird in a freakish sorta way.

Monday - DE Bench
Speed Bench 155 x 8 x 3
Push Press up to 225 for 3x3
JM Press 135x4x5
Dips BDW x 3 x 8
Chest Supported Rows 315 x 3 x 10
Bicep Curls 45 x 3 x 8
Abs 25 x 3 x 15

Ok this is freaking me out. The commercial gym I go to during the week has a bathroom scale. Nothing too official of course but the scale had me at 265! Just over a month ago I was around 290. There is no way I dropped almost thirty pounds in a month! I'm gonna have to use the scale at my school on Wednesday. That will be more accurate.

Jonah
06-04-2008, 07:42 PM
Wednesday - DE Squat/DL
Pause Squats - 185x8x2
Speed Deadlifts 225x6x2
Ab pulldowns 3x10
Shrugs - 135x15,225x15,315x10,365x8

BW - 281

Jonah
06-06-2008, 10:53 PM
Friday - ME Bench
3 Board
45,135,225,315,365,405,425,455 (miss), 455 (really crappy but got it)

Shirt (almost 2 hours later.) 475 for a single.

The 475 really flew up. Scared the crap outta me cause I thought it was going in the racks.

DB rows 120x11
Pulldowns 3x20
pushdowns 3x20
Reverse Curls 3x10
DB Side laterals 3x10

vdizenzo
06-07-2008, 08:00 AM
Nice work J. It took balls to get under the bar after 2 hours without touching a weight. Don't try it again. Thanks for your help last night.

Jonah
06-07-2008, 07:50 PM
Nice work J. It took balls to get under the bar after 2 hours without touching a weight. Don't try it again. Thanks for your help last night.

It was a good night all around. Don't worry I won't be waiting that long again. ;)

Saturday - ME Squat/DL

Squat 155, 245, 295, 335, 385 for 2 sets of 3

Briefs - 455 x1, 475 x 1

Squats went deep but I'm rounding over and sitting too far back. Need to take weight out of rack more forcefully, holding the weight, and not falling over. More Good mornings, more ab work, and more rear delt work

Tire flip 3 x 5 flips

It feels like August and I was sweating my balls off by the end of the day. Met up with Vincent, Matt, TT, Eric, and Adam afterward at Texas Roadhouse for some good ribs.

Jonah
06-09-2008, 05:02 PM
Felt like a "bag of smashed *******s" as Rhodes would say. Doesn't help that the temperature went from 60 to swamp ass in three days.

Speed Bench 185x8x3 If this stays too slow I'm going back down to 135
JM Press 155x2x5, 165x2x5
Dips bdwx3x6 arm was starting to ache at this point
Chest supported row 225x4x10
Rear delt machine 4x10
Wrist curls 60x5x10

Cardio 15 min on stationary bike.

Jonah
06-11-2008, 05:45 PM
Wednesday - DE Squat

Pause Squats 135x5, 185x2x2, 225x6x2
Speed pulls 225x6x2
Arched Back Good Mornings - sets of 5
225,315,405,455 (felt really good for not having really done them in months)
Machine Crunces - all ab work 3 sets 10-15 reps
ab pullovers
Side bends


Recovery bench workout
Chest supported rows - 225x3x10
Rear delt flys - 3x12
Wrist curls - 3x10

Jonah
06-14-2008, 05:03 AM
Friday - ME Bench
2 Board
135,225,315,365,405,425,425, (445 Fail)
Shirt 485, 500!!!
DB Rows 120x12
DB Extensions 45x3x10
super set with pushdowns 3x12
Side Laterals 2x10

The 425 2 Board was pretty bad (my left elbow kept popping out) so I tried it a second time and it got worse. The 445 was stapled to the board

Took 500 after the 485 went well. Unfortuenetly I'm starting to develop this bad habit of jumping the press command. Combination of nerves and getting too anxious.

Next week out of the shirt. Then start new cycle with goal of 530.

Plan to do a local meet in August raw then get ready for IPA's in November.

Won't be lifting on Saturday

Jonah
06-17-2008, 05:47 PM
Tuesday - DE Bench
Speed Bench 185x6x3
Going Back to 135 next week
Wide Grip Bench Press
widowmaker set of 20 with 135
JM Press
155x3x5
Dips
BDW x 4x5
superset with pushdowns
4x10
Shrugs
135x15,225x10,315x,365x8
Bicep Curls
4x8

Also still having some problems at times with my left arm. Didn't help that I forgot my wrist wraps but for now I want to see if I can work on this.

drew
06-18-2008, 05:33 AM
Everything is really starting to come together for you Josh. Don't lose focus now, and stop jumping your press call.

Jonah
06-18-2008, 06:26 PM
Everything is really starting to come together for you Josh. Don't lose focus now, and stop jumping your press call.

Thanks for the support man. Glad to see you back in the gym. You kicked ass with the shirt

Wednesday - DE Sq/DL

Feeling really beat up today so I took it a little easier
Pause Squats 225 x 6 x 2
Speed DL's 225 x 6 x 2
weighed Crunches 4x10
Side Bends 3x10
pulldown abs 3x10
Chest Supported Rows 4x10
Rear Delt machine 3x10

Jonah
06-21-2008, 06:41 AM
ME Bench
Raw 135,225,275,315,365 (miss), 365, 315x3,
wide grip burnout set for 20 w/ 135
Tricep Extensions 55x3x10
superset with pushdowns 3x10
Face Pulls 3x12

The gym had a cookout for Billy Mimnaugh. Next week he will be leaving CT and moving to Ohio. The tranny porn just won't be the same.

Jonah
06-21-2008, 02:04 PM
ME Squat
155,245,295,335,365,405 for 3x2
briefs
475,495 for a single
Low Rack Pull
up to 545 for a double
GHR
25x3x8
DB rows
120x13
abs 4x10
reverse wrist curls 30x4x10

Jonah
06-23-2008, 10:24 PM
DE Bench
Speed Bench 145x8x3
145x20 wide grip
JM Press 135,155,175x5
Dips bdwx4x5
ss w/ db overhead extensions 3x10
Shrugs up to 365x10
Light pulldowns 3x20
Biceps 3x8

Cardio 10 min

Jonah
06-25-2008, 05:12 PM
DE SQ/DL

Pause Squats 135x2x2, 225x6x2
Arched Back GM's
135,225,315,405x3x3
Crunches 60x4x10
pulldowns 4x10
leg raises 4x10
pulldowns to belly 100x4x10
rear delts 115x3x10
reverse wrist curls/wrist curls 4x10

Jonah
06-27-2008, 08:29 PM
Friday ME Bench
Bench Press with Mini's
135,185,225,275x2x1, 315x1
Extensions
60x3x10
CSR's
3x10
Face Pulls 3x10

Trained with Drew Tonight at a commercial gym. It's the first time in two years that I've done a Friday bench night in a commerical gym. Makes me appreciate Southside even more. Worked with drew on fixing some of his technique issues (pain in the shoulders, elbows, Trouble locking out at the liftoff). Going down to York tomorrow to help out E-Bol, TT, Brian, and Vincent at IPA's. Gonna be a kick ass time.

Jonah
07-01-2008, 07:53 PM
DE Squat
Pause Squat 225 x 6 x 2
Speed DL 225 x 6 x 2
Arched Back Goodmornings triples up to 455
weighed crunches 3x10
side bends 3x10
csr's up to 315 for 6

Jonah
07-06-2008, 01:08 PM
Got back on the horse today after being on autopilot for almost two weeks and having my ****ing schedule changed on me every five minutes this weekend. I hate family.

ME Squat

Box Squats with Green Bands (about 70 lbs at the top)
315x5x2
Rack Pulls at the knee
up to 585 for three singles.
DB Rows
120x13
Reverse Hyper
3x10
Grappler rotations
3x10

I haven't box squatted in about six months or so. Back when I was using the box squat regularly I was what rhodes likes to call a "Southside" Squatter. Here's a hint. "Back, Back, Back, Back, BACK, UP"

It felt weird with the bands but I got those down pretty quick. I will say I was impressed with myself at how my form held up. And I figured out why I got to suck at these in the first place. With the box I constantly felt like I was leaning over and I over compensate by moving my feet around on the box and sitting too far back. But this time knowing I had a tighter arch stopped some of that. I might try these again in a month as a deload just to get some form work in. In the meantime it's back to the plan.

I've decided to do my first meet in over a year this August in Wallingford. I can't wait. It's an APA push pull. Looking to get a 500 bench in just to get the feel for being back in a meet. I would like to get a nice PR on the pull though. We'll see how things are coming along.

Jonah
07-07-2008, 05:49 PM
Monday - DE Bench
Speed Bench (Alternating grips)
145x9x3
Ultra wide grip Bench
145x20
JM Press
155x3x5 (working on form)
Dips
BDW x 3 x 8
ss/pushdowns
3x10
Shrugs
up to 315x10

PreHab (30 reps each)
Grappler Ab work
wrist curls
rear laterals

Jonah
07-09-2008, 06:13 PM
Wednesday DE SQ/DL

Pause Squat - 225 x6x2
Speed DL's off plates - 275x6x1
Rack DL's from just below the knee - up to 405x5
Grappler Abs - 3 x 8
Pulldowns - 3x10
Bicep Curls - 3x8

Jonah
07-14-2008, 01:03 PM
Friday - ME Bench

4 Board up to 465 for a single
Shirt 445 for two singles.
My form was terrible on the first one. The second one was better but my wrists started to handcuff when the shirt locked up.
DB Extensions 55x4x10
Side Laterals 3x10
Wrist Curls 30x3x10

Sunday - ME Squat
Box Squat with Reverse Mini Bands
No Gear except belt up to 555 for a single
Briefs - 605 x 1, 655 x1, had more in the tank.

I brought my squat form out wide for the first time in a looong time. It gelt much better on the box than last week. They were almost up against the monolift. Next time I'm gonna put them all the way against it and see how that feels.

Deadlifts from the floor. Up to 495 for three singles.

Reverse Hypers 3x10

Grappler Abs 3x8

Wrist curls 3x10

Things that I'm gonna change up from now till November

Drop the extra accessory work. No more than 6 per workout (including abs, biceps, wrist work, etc.) If there is a weak area I'm just gonna swap stuff out.

This meet coming up in August got into my head the last two weeks. As much as this might sound like a dick thing to say. The important thing is how my numbers look for November. This meet is just about getting back into the feel of a meet and putting up numbers I feel strong with. Not about setting new totals. That'll come soon enough. If I do this right the numbers I set this fall will be unlike anything I've ever done before. I can't wait.

Jonah
07-14-2008, 04:40 PM
Speed Bench 145 x 9 x 3
JM Press 135x5, 155x5, 185x3 (started losing form)
DB Shoulder Press 3 x 10
Rear Delt Machine 4 x 10
Seated Rows 4 x 10
DB Bicep Curls 3 x 8

Jonah
07-16-2008, 06:10 PM
Speed Pulls
360 x 5 x 1
KB Swings
60 x 3 x 10
Hip Adductor
4 x 10
Back Extensions
3 x 10
Grappler Abs
3 x 10
Wrist Curls
3 x 10

Jonah
07-20-2008, 02:57 PM
Saturday and Sunday 7/19 and 7/20

Saturday
Got the chance to train with Kenny, Matt and Vincent, at the seminar at TPS. Great time had by all. The gym is a great place to train and the atmosphere yesterday was very positive. Got the chance to talk to Chris Popovich about stress fractures and things to treat it. Just worked on my boards and shirt. No assistance
3 Board
135,225,275,315 for triples
365,405,455 for singles
shirt 455 for a single.
Reverse Hypers 3 x 10
Band Leg Curls 3 x10
Hanging Leg Raises 3 x 10

smaller jumps are going to be the order of the day for now. Since I already hit 500 in the gym I don't have that far to go. The training cycle for the meet has been more of a long warm up.

Sunday 7/20

Did I say I got spoiled in Boston. Came back to Southside today and sweat my balls off. "Dirt we got lots of dirt" training after yesterday sucked
Box Squat with reverse bands
135,225,315,405 for triples
added briefs
495,585 for singles
675 got stapled with it.

Only a few weeks left till the meet but right now I'm keeping my priorities focued on the fall.
1. More cardio 20m a day 4-5 days. (nothing crazy)
2. Putting more overhead work back in to my schedule.
3. At some point getting my own bands for more variety on speed work.

for the meet coming up the goal is to not kill my body and keep my head focused.

Jonah
07-21-2008, 01:09 PM
Taking the day off today. Will pick up tomorrow.

Cardio 20 minutes
Wrist Curls 50 x 4 x 12 (goal 20 reps)
Reverse Wrist Curls 50 x 8,8,5,3 (goal 12 reps)

Jonah
07-22-2008, 04:22 PM
DB Bench off of a stabliity ball 25 x 3 x 20
Standing BB Military Press 95,135,185 x 5, 195 x 3
Rear Delt Machine 3 x 10
DB Overhead Extensions 3 x 12
ss w/ Hammer Curls 3 x 8

Cardio 20 minutes
Reverse Wrist curls 50 x 10,5,3
Wrist Curls 50 x 20,15,12

Jonah
07-23-2008, 05:41 PM
Crazy day today so training was light

Speed Pulls (standing on plates) 360x5x1
Abs 3 x 10

Jonah
07-24-2008, 06:19 PM
Thursday 7/24
20 Minutes of Cardio. God I hate cardio!

Jonah
07-25-2008, 09:45 PM
2 Board
45,135,225,275,335,for triples
385,425,475(30lb PR) for a single
Shirt
465 for a single
Deloaded Lockouts with two blue bands
up to 515 for five, 605 for two sets of five
DB Rows
120 x 2 x 8. On the third set my leg slipped off the bench and hit the metal bar.
Face pulls
3x10
Hammer Curls
3x8

nhlfan
07-26-2008, 12:41 AM
nice pressing tonight jonah. when you do 2 board work do you take the first couple of warmup sets to your chest or to the boards?

Jonah
07-26-2008, 01:20 PM
I took the 135 to the chest and then started with the two board but I have done both. Right now raw benching tears me up so I'm trying to avoid it.

Jonah
07-27-2008, 04:18 PM
Backing off the squat work until after the push pull meet next month. Only three weeks away

Free Squats with Safety Squat Bar 135x5, 185x5, 225x3, 275x3, 315 for a single
Deadlifts
135x3,225x3,275x3,315,365,405,405,455,495,515 all for singles
Reverse Hyper extensions
3x10
Banded Leg Curls
3x10
weighed ab crunches
3x10
Karston Drags (Sled work with karston's homemade sled)
4 trips with 100 lbs.

Good day all around. Looks like there will a bigger presence at this meet from Southside than first thought.

drew
07-28-2008, 06:34 AM
Josh, good 2boards.

Who else is lifting in the meet?

Jonah
07-28-2008, 11:51 AM
Karston, a friend of Karston's, Sebby, and a new guy to Southside named Eugene. Rob calls him Sgt Dog****.

Jonah
07-28-2008, 04:12 PM
Monday 7/28 RE Bench (Deload Week)

Keep it pretty much as usual. Well start cutting back through the week.
DB Bench off stability ball 30 x 3 x 20
Standing barbell military press 135x5, 155x5, 175x1, 195x5, 205x3
Rear delt machine 3x10
Tricep pushdowns 50 reps
Hammer curls 3x8
Cardio 15 minutes

time to ice the shoulders.

Jonah
07-31-2008, 03:45 PM
Light day 20 minutes of cardio

Jonah
08-15-2008, 12:09 PM
August 1 - ME Bench
5 Board - up to 495 for a single
Close Grip with Chains - up to 315 for a triple. Missed 365 (foot slipped out)

August 3 - ME Sq/DL
SS bar - up to 315 for a triple
Deadlift - 495 opener
Reverse Hypers 290x3x10
GHR - 3 sets of 10
GHR Abs - 3 sets of 10

August 4 - DE Bench
DB Press off a stability ball 20x3x20
Shoulder press up to 205 for a triple
Tricep pushdowns 3x10

Aug 6
Cardio for 20 minutes and forearm work

Aug 8 ME bench
4 Board up to 445 for a single
475 opener (jumped the press call)
Face pulls 3x10
Hammer curls 3x8

August 10
Reverse Hypers 3x10
Barbell twists 3x10
ab pulldowns with purple band 3x10
CSR 3x20
Bradford Press bar x 2 x 10 , 95x10
Forearm work

Been busy for the last two weeks. But this is it. Meet tommorrow and I can't wait.

drew
08-15-2008, 12:43 PM
Give it hell tomorrow J-Bone. You have everything working, just get up there and do what you do.

Jonah
08-21-2008, 11:43 AM
First off a big thanks to everyone from Southside who came up to help out or show support for the guys lifting. A lot of this sport is about the people you lift with. Brian Holloway, Gary Velardi, and Rob Tonini were all cheering those ofus lifting on and it was a great feeling. I especially want to thank Vincent Dizenzo and Matt Rhodes for all their work. Vinny originally had a very tight schedule but things managed to work out. There were a few moments where I started thinking too muchand he called it right on the nose. Rhodes espcially deserves a lot of thanks for lifting off. 80% of the lift is the liftoff guy.

Weighed in at 286.5. Not where I wanted to be (I was hoping to be closer to the 275 class) but I wasn't stressing. Weighed in on Friday night so I could go home and just eat and drink my way to fatness. Came in the next morning ten pounds heavier ready to lift.

Bench results 475,500, 515

This was right on the money. I was thinking at the beginning of the day about going up to 530 on my third attempt. But I heard the judges were being very critical about the ass coming off the bench and the 500 looked like ****. I stayed with the 515 and got really fired up when the side judge told me to hold it at the top and not "throw it into the racks." Didn't help that I wasn't the guy he was talking about but oh well. Rhodes had me hold the 515 a few extra seconds at the top just to let him know I could do it.

Deadlift results 495,515,550

A few weeks ago I thought about pulling 600 at this meet. But my training started to break down before the meet and I figured I'd play it conservatively. When I got an easy 490 everyone was telling me from the side to take 550. The deaf/mute dumbass that I am though I took 515 for my second. I was about to take 530 for a third when we caught it and changed the weight at the last second. When 550 went up pretty easy (My knees didn't feel like they locked out) I started to get pissed. I could've had 600 but I'll save that for November.

I didn't expect to win very much. Just to put in a total without anything else on me breaking and falling off. By the end of the meet I ended up winning my weight class and taking home the best lifter award. This second one was especially sweet. There were a few guys there who weren't coming back from an injury like I had and were opening with heavier attempts. But they didn't have their technique in the shirt down. And that made all the difference. Coming back from my injury was one of the hardest things that I ever had to do. From here on out its all about SFW. Next stop is IPA's in November.

Jonah
08-21-2008, 11:56 AM
Monday - Re Bench
DB Bench off stablity ball 30x3x20
Shoulder Press off the Rack Pins
up to 225 for a triple
Seated DB Cleans
30x3x10
BB Overhead Tricep extensions ss/Barbell Curls
3x10

Wednesday - DE DL
Speed Pulls (Standing on plates) 405x6x1
Good Mornings from the Pins up to 495 for a triple
Grappler Abs 3x8
Leg Adductor 4x10
Cardio 10 minutes

Areas to work on - Icing down elbows, wrists, and knees better.
Build hip strength with a ghetto sled.

drew
08-21-2008, 12:47 PM
Great lifting at the meet J-bone. Wish I could have been there, but glad a lot of the guys made it so you had plenty of help. SFW

Jonah
08-21-2008, 02:59 PM
Thanks drew. See you friday

Jonah
08-23-2008, 03:37 AM
2 Board
up to 455 for a single
Lying DB Extensions
60x10,70x10,80x10
CSR
up to 4 plates for 6
Face Pulls
3x10

More beat up from after the meet than I thought. Lots of icing down tonight. Lighther work on Monday. Start training in new shirt next Friday
Squat work this sunday will be a little lighter. Maybe add in an extra week of reverse bands. We'll see how I feel then. Everybody had a great night. Things are really coming along.

Jonah
08-25-2008, 04:56 PM
ME Squat
Deloaded Box Squat (triples) 155,245,335,425, (single) 515
Added Briefs 565, miss 605, 605 again for a single

Had to leave early to meet up with my advisor. I went too low on the first 605 thinking I wasn't breaking parallel. Added a board on the box and I broke just fine. Everyone had a good day.

RE Bench - Monday
DB Press off stability ball 35x3x20
Bradford Press up to 185 for three
drop set of 135 x 3
Face Pulls
4x10
Light JM Press 45x5x5
Wrist Curls/Reverse Wrist Curls 3x10

So my JM Press form sucks. I drop my elbows too much and had my shoulders doing the work. I figured this would be a good day to lighten the load and work on form. I can definetly feel a difference. After my last set I had some guy come over telling me that I was doing the exercise wrong and would hurt myself. Then he proceeded to show me a close grip bench press. I just smiled and nodded then moved on. Fun is.

drew
08-26-2008, 06:24 AM
JM Blakely is going to sneak up on that guy and kill him in his sleep.

Jonah
08-28-2008, 11:32 AM
JM Blakely is going to sneak up on that guy and kill him in his sleep.


yeah right!

Wednesday DE DL
Speed Pulls (standing on plates) 405x6x1
SSB Good Mornings up to 315 for 5
Glute Ham Raises 3x10
Grappler Abs 3x8
Fat Bar Bicep Curls - 3x10

Jonah
09-07-2008, 03:04 PM
August 29th - Broke in new shirt
4 Board up to 515 for a single
Shirt 500 - Dumped
Shirt to a three board 495 for a triple
CSR's up to 4 plates for 3x8
Lateral Raises 3x10
Forearm Work

August 31st
Reverse Bands Box Squat up to 425 for a single
Added Briefs 515, 605, 655 for a single
Rack Pulls up to 605 for a single
Power Squats 3x8
Ab Work 3x10
Bicep Curls 3x10

Got really sick on Monday. Took the accessory work off to rest up. Thursday 20 minutes cardio

September 5th
4 Board up to 530 for a single
Shirt 530 to a two board - Dumped
495 to a three board triple
445 to a two board single
DB Flys 3x10

Ok. So things are gonna be changing. New plan
Warm up raw
Shirt to a two board then a one board. Possibly a warm up set to a three board.
Two weeks in the shirt one week out. (this may change)
Board work after the shirt

Heavy accessory work will go during the week. Speed DL's are going to go away for a while
Worked with Vincent and Matt to change my whole set up on the bench around. It hurt like hell and was totally uncomfortable but that's how it was supposed to be. Arch was about 2 inches higher and bar stroke did not go as low as before. Things are starting to come together. Time to SFW!

September 7th
Heavy Bands
Black band and blue band (hehe Black and Blue)
135 for 2x2, 245x2x2, 275x2x2, 295x1x2
Need to work on taking it out strong and holding my arch at the very top.
Rack pulls up to 495 for a single. 585 for 0 I was spent at this point.
Power Squats 3x8
Ab pulldowns 3x10
Forearm work

Jonah
09-08-2008, 04:39 PM
Monday - Shoulders and Triceps
Standing Military Press
up to 205 for three
Close Grip Bench Press
135x5,185x5,225x5,275x5
Rear Lateral Machine
3x10
BB Bicep Curls ss/ Overhead tricep extensions
3x10

Jonah
09-12-2008, 10:45 PM
Friday - Chest

Bench Press
Raw up to 365 for a single
Shirt
405 to a three board
445 to a two board
475 to a one board

Incline Press
55x3x15
Flys
40x20
Face Pulls
3x10
Hammer Curls
3x10

I'M NEVER DRINKING COFFEE AGAIN!!! For some reason I decided to have a cup before training. Wasn't tired or felt like I needed the cafiene (sp). I just wanted something warm to drink cause it was freaking cold today. I was wired the whole night and turned into a Mental Midget. I knew I was shot when I almost dropped 445 on Rhodes. Still managed to have a good night. The new shirt is coming along as well as the new way I'm breaking it in.

Deload next week then following weeks goal
455 to two
475 to one
495 to chest

vdizenzo
09-12-2008, 10:55 PM
You still put in solid work tonight brother. Wow, that liftoff for Rhodes was funny. I was ready for a tyrade. I like the kinder, gentler Rhodes.

john bernor
09-13-2008, 12:53 AM
great training,,its always a blessing to have great training partners and in vin and matt u have two of the best..God Bless <<><

in HIS grip forever
john

Jonah
09-13-2008, 01:11 PM
You still put in solid work tonight brother. Wow, that liftoff for Rhodes was funny. I was ready for a tyrade. I like the kinder, gentler Rhodes.


I was waiting for one too. Nice work tonight.

Jonah
09-13-2008, 02:00 PM
great training,,its always a blessing to have great training partners and in vin and matt u have two of the best..God Bless <<><

in HIS grip forever
john



Thanks John!

Jonah
09-14-2008, 04:30 PM
Squat/Deadlift

Box Squat with Briefs and Crazy Band Tension
Black, Blue - 135,245,275, 315 for two reps
Black, Blue, and Purple 315x2x1

Having trouble taking it out of the rack. Need to step up ab work. First 315 with purple bands was hard. Second one I nutted up and it was easier coming off the box.

Rack Pulls - Mid shin
up to 495 for a single
545 missed three attempts

Time to take a break from pulling and find some other ways to up my deadlift. Seems like when my squat's going good my deadlift sucks

Power Squat
290 for three sets, 10reps, 8reps, 6 reps

Pulldown abs 3x10
Grip Work.

Jonah
09-15-2008, 05:32 PM
Shoulders/Arms

Close Grip Pin Press up to 275 for 4 sets of 2
JM Press 115 x 3 x 5
Standing DB Shoulder Press 40 x 2 x 20
Overhead BB extensions 115 x 3 x 10
ss/Barbell Curls 95 x 3 x 10
Rear Delt Machine 3 x 10

Cardio 15 min

Felt Great today. Gonna step up the volume work (especially triceps and lats) for the meet. Sat down with Rhodes last night and started working on a bench cycle. So far, so good.

Jonah
09-17-2008, 06:24 PM
Wednesday - back and Sq/DL assistance

Lat pulldowns to the belly 3x10
Bent Over Rows up to 275 for 6
Chest Supported Rows 3x10
Seated Cable Rows 3x20

Hip Adductor 3x10
Ab work 3x10
Forearms 3x15

Just getting a good pump

drew
09-18-2008, 06:09 AM
It's all about the pump.

Jonah
09-20-2008, 02:32 PM
Friday - Chest, Shoulders, Triceps

Raw Bench Warm up
135x5,185x5,225x3,315x3,365x1 (really sloppy), 365x1
Shirt all for singles
405 to 3 board, 455 to 2 Board, 455 to 1 Board, 475 to half board (miss)
Incline DB Press 3x15
Cable Crossovers 3x10
Face Pulls 3x10

Basically the goal for the last few weeks has been to figure out all the mechinics about breaking in the shirt. Last week I got 475 to a one board easily. Today I screwed up on my one board (going for 455 instead) and tried to compensate. This was also my fourth week in the shirt which didn't help. Basically my triceps started to give out and at that point my form fell apart. We figured out some more mechanics on form and called it a night. Vin and Matt are going to the Olympia next week so for me it's a deload. Good times as always.

Jonah
09-21-2008, 02:45 PM
Sunday - Squat/Deadlift

Free Squat 155x5,245x3,335x1
added briefs 335x1, 425x1
added suit (straps down) 515x1
fully suited up 605x1, 655x1

First time in a year and a half taking weight. First time ever with briefs and a suit. The 655 was about 3-4 inches high. But each attempt came out of the rack fast and up fast. Taking next week off then gonna go for 700 and 750

Reverse Hyper 3x10
HEAVY Sled Drags 2 1/2 trips
Ab work 3x10

Jonah
09-22-2008, 05:15 PM
Monday - Back and Shoulders

Cardio - 15 minutes
Pulldowns to Belly - 3x10
Banded Pulldowns - 3x10
Bent Over Rows up to 275 x 6
Chest Supported Rows - up to 315 x 8
Seated Rows - 3 x 10
Standing DB Shoulder Press 45 x 3 x 20
Rear Delt Machine 3x10

Jonah
09-23-2008, 07:48 PM
Tuesday - Triceps and Biceps

Deloaded Lockouts
225x3,315x3,405x2, 495x1. Problem with these is I'm starting to push straight up again instead of going back over my head. It didn't help that the bench is on a very slippery platform but that's not an excuse. Should have easily been a double.
JM Press
95x5, 115x2x5
Overhead Barbell Tricep Extensions ss/ Bicep Curls
95x3x10
Curls 95x3x6
DB Curls
3x10
Wrist Curls/Reverse Wrist Curls
60x3x10/60x3xfailure

Abs 3x10
Cardio 15 minutes

Taking the rest of the week as a deload week. No Benching on Friday, No Squatting and Pulling on Saturday. Going to Rochester NY this weekend on business. New schedule looks to be working out so far. We'll see how it works with heavy days. Frontloading all the accessory work at the beginning of the week seems to not be as taxing as the old work.

Jonah
09-29-2008, 09:22 PM
Monday - Back/Shoulders

Pulldowns to the belly - 3x10
Close Grip pulldowns - 3x10
BB Bent Over Rows up to 225 for 8
Chest Supported Rows - 3x10
Seated Rows - 3x10
Standing DB Military's - 50x2x20, 50x1x15 RP
Cleans - 135x4x5

Jonah
09-30-2008, 03:26 PM
Tuesday - Triceps and Biceps
Deloaded Lockouts up to 495 for a single, 315x2x6
Overhead Extensions ss/ Bicep Curls 90x3x10, curls 90 x 3 x 8
Tricep pushdowns - 1x30

Short workout today, was pressed for time. I need to work more on throwing the bar back over my head which not doing keeps causing me to stall out on that last set. Everything else is coming along. Back in the shirt again on Friday.

Jonah
10-04-2008, 08:09 AM
Friday - Chest and Shoulders
Bench - raw warmup to 365 for a single
Shirt - 405x1 off three board, 455x1 off two board, 475x1 off one board, 495x1 to chest :)
455x1 off three board (no shirt)

DB Flys - 50x20
Standing DB Shoulder Press 30x3x20
Face Pulls 3x15some

Good night all around. Vincent's benching looked solid after coming back from the Olympia. Matt got back on the bench after taking a couple of weeks off and is focusing on a nice off season. drew got his opener easily and should be putting up some decent numbers at tribes hill next weekend. It took me a month but I finally got that damn shirt to touch!! All the changes with my form are finally coming together. Now it's time to start adding some weight :)

Jonah
10-05-2008, 03:35 PM
Sunday - Squat and Deadlift
Squat (warmup) 155x3,245x2, added briefs 335x1,425x1
suit straps down 515x1, 605x1
Full gear 700 miss

Rack pulls from mid shin up to 495 for one
Power squat 3x10
Banded ab pulldowns 3x10

Hip abductors and Hip Adductors 3 sets of 20

I need more work on my abs, hips, and lower back. Took the 700 out strong and initially came out of the hole strong but stalled and started moving forward on the way up. It didn't help that I felt like I wasn't sitting back into the suit enough coming down. Need to make some short term changes in my plans but for now I'm gonna take this again next week then go from there.

Jonah
10-06-2008, 07:17 PM
Monday - Back
pulldowns to belly - 3x10
seated pulldowns - 3x8
Bent over rows up to 225 x 3 x 5
Chest Supported Rows - 3x8
Seated Cable Rows - 3x10
Back Extensions - 3x10

Cardio 20 min

Jonah
10-20-2008, 05:55 PM
haven't posted in a week or so. A lot of changes have been happening.

I've been training with the intention of doing IPA nationals in November. Unfortunetly I'm not giving myself enough time to get familiar with the gear (new bench shirt, new briefs). So at this point I am going to take the rest of the year off and focus on learning the equipment and getting bigger and stronger.

It didn't help that for the last few weeks I've had a really bad insomnia and almost developed an ear infection. I've been pretty much down for the count since last Tuesday. The more I focused on getting the gear to work the less I focused on getting the necessary rest, food, and training I needed.

So now it's time to get back on the horse.

I've started doing the 5-3-1 program for the Deadlift. Last week I took 415 for 3x5

Today - Back
Deadlift 440 x 3 x 3
Close Grip pulldowns - 3x10
Dizenzo rows - 3x10
Bent Over rows - up to 225 x 3 x 5
Seated Rows - 3x 10
Abs - 3x10

Jonah
10-21-2008, 07:52 PM
Tuesday - Triceps and Biceps
Deloaded Lockouts - up to 405 for 3x2
Overhead Extensions - 3x10
ss/BB Bicep Curls - 3x8

Short day today. Had to take care of some personal business