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Jonah
05-01-2009, 04:55 AM
So I've been prodded by Vincent to start reposting a training log. Especially after my abortion of a meet a few weeks ago this might not be a bad idea.

Goals at the moment - just getting bigger and stronger overall. I have some specifics I want to work on but I'll keep them to myself right now. There is a lot overall I need to work on

Current BDW - 285.5

Training Plan - Heavy/Light (Upper/Lower Split)

Wednesday - April 29

Deficit Deadlifts - up to 405 for two sets of triples
Squats - 285 x 5 x 5
Back Extensions - DBW x 5 x 10
Standing Barbell Twists ( I think that 's what they're called) - plate x 5 x 10
Cardio - 30 minutes.

Right now Wednesday's are going to be a light day and Saturday will be a heavy day. Still trying to figure out what I want to do with my deadlift. I've been putting this together over the last two weeks. I'll come back later and post the last few workouts.

Jonah
05-02-2009, 03:26 PM
A surefire way to feel worthless.

1. Bomb in a meet.
2. Not get an award you were expecting, only to get a bs excuse afterward.
3. Decide to make yourself feel better by trying to play rugby for the first time in 3 years. Only to get pulled out 5 min later cause you sucked so bad.


I think I'm going to take up chess.

KarstenDD
05-02-2009, 03:34 PM
A surefire way to feel worthless.

1. Bomb in a meet.
2. Not get an award you were expecting, only to get a bs excuse afterward.
3. Decide to make yourself feel better by trying to play rugby for the first time in 3 years. Only to get pulled out 5 min later cause you sucked so bad.


I think I'm going to take up chess.

You should probably go with checkers.

vdizenzo
05-03-2009, 08:13 AM
Josh, glad you started your journal. Take this time to refocus on the positive things in your life. You don't have cancer, you have four functioning limbs, you have a job, a roof over your head, etc. Life is grand!

Jonah
05-03-2009, 08:45 AM
True enough Vin!

I think I spent enough time with sand in my Vag.

Jonah
05-06-2009, 07:13 PM
5/5

Light Bench 225 x 5 x 5
DB Shoulder Press 85 x 3 x 10, 85 x 8
Hammer Strength Row's up to 2 plates and a quarter 3 x 10
JM Press 135 x 5 x 5

Behind schedule this week with final papers due. Which also means I've barely been sleeping and feel like crap. Took it a little lighter yesterday. Feeling better today and catching up on my sleep. Just resting up for some good times this weekend.

Clifford Gillmore
05-06-2009, 07:34 PM
Cool **** with starting a journal again Jonah, sucks about the meet! looking forward to reading more.

vdizenzo
05-07-2009, 07:24 AM
Be consistent with getting that training in. If need be you can get a decent workout in under 40 minutes. Just keep the body moving. Good job getting it in yesterday.

Jonah
05-08-2009, 07:20 PM
Bench 5/8

Bench with Chains
Warmup - up to 5 chains for 5 to the deck (approx 200lbs of chains, but to keep Karsten happy I'll just use 5 chains)

Added 4 Board
95+5 chains - 5 reps
135+5 chains - 5 reps
185+5 chains - 5 reps
225+5 chains - 5 reps
275+5 chains - 3 reps
315+ 5 chains - 3 reps PR.

Everything looked great. The bar touched in the same place each time. The reps were touch and go 315 + 5 chains is a big PR! Felt strong and focused.

Close Grip Bench - 4 board
275 x 5
315 x 2 x 5

DB extensions
50 x 3 x 10

Seated Rows with Spud Straps
130 x 10
150 x 2 x 10

These kicked my ass and worked my grip hard. Felt a pump in my back too.

DB Side Lateral Raises
30 x 3 x 10

Bicep Curls
30 x 30 reps

Karsten made progress with his form and Brian wasn't feeling beat up (much). Good times.

Matt, Vincent, and Karsten will be doing the seminar tomorrow. Sadly I will be missing out but if it's like the last one it'll be a great time.

Jonah
05-08-2009, 07:20 PM
Cool **** with starting a journal again Jonah, sucks about the meet! looking forward to reading more.

Thanks man! Good to be back.

vdizenzo
05-08-2009, 07:59 PM
Nice workout Josh. We'll miss you tomorrow. Good luck on catching up with everything at home.

Jonah
05-08-2009, 08:04 PM
Thanks Vin.

I forgot to add my Bodyweight

275!!!

It's official, God hates me :p

Clifford Gillmore
05-09-2009, 01:44 AM
Grats on the PR bra, 500lbs at lockout is no joke!

Jonah
05-09-2009, 01:50 PM
Saturday - 5/9

Training before I lock myself in my room to write papers.

Squat
135 x 5
225 x 5
315 x 5
Added briefs
405 x 3
445 x 2 x 3

Romanian Deadlifts
315 x 3 x 8

Added in some strongman
Frame Carry
250 per hand x 2 trips (approx 40 feet)
270 per hand x 2 trips
300 per hand (nothing)

Stones
175 x 5
250 x 2 x 1

DB Side Bends
85 x 5 x 10

Jonah
05-15-2009, 01:28 PM
Monday 5/11 - Fun at the school gym

Shoulder Press
Bar x 2 x 10
135 x 2 x 10
185 x 5
135 x 8
185 x 3


Seated DB Press
70 x 4 x 10

Incline Press
135 x 3 x 8

Lat Pulldowns
100 x 5 x 10

Face Pulls 60 x 5 x 10


Wednesday 5/13 more fun in the school gym

Squat
135 x 8
225 x 5
330 x 4 x 3

Back Extensions

BDW x 5 x 10

Ab pulldowns

70 x 5 x 10

Side Bends

95 x 5 x 10

Jonah
05-16-2009, 12:52 PM
5/15

Bench
to the deck
135 x 5
185 x 5
225 x 5
315 x 5

4 Board
365 x 3
405 x 3
465 x 1

Shirt
475 x 1
475 x 1

Second shirt attempt felt much better. We worked on really getting the shoulders tight and building up the arch more.

DB Press
65 x 10
75 x 10
85 x 10

Tricep Extensions
85 x 10
135 x 2 x 10

Pulldowns
5 x 10

Side Lateral Raises
30 x 3 x 10

Pushdowns
40 reps

Curls
40 reps

Good training day all around. Vincent hits some nice numbers with the floor press. karsten's form is getting better.

Me, the weight felt heavy. Meh week leading up to Friday but a good friday nonetheless. Gonna tweak things a little for next week

Jonah
05-16-2009, 12:54 PM
5/16

Good Mornings
Bar x 10
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 3
405 x 1
425 x 1

Haven't done these to a max in almost a year. Had more in me but cut it short just to be safe. Gonna come back again next week and go for more. Right now my goal is 500 without a belt.

RDL's

135 x 8
225 x 8
315 x 8

Back Extensions
BDW x 5 x 10

Pulldown abs
3 x 10

Side Bends
95 x 3 x 10

Farmers Walk
250 each hand for about 50 feet (I think)

Clifford Gillmore
05-16-2009, 03:14 PM
500 for a GM sounds brutal! Looks like you've been having some solid sessions.

Jonah
05-19-2009, 07:13 PM
500 for a GM sounds brutal! Looks like you've been having some solid sessions.

Thanks man! Appreciate the support.

Jonah
05-19-2009, 07:18 PM
5/18 Bench Day
Bench Press
135 x 5
225 x 6 x 3

BB Shoulder Press
135 x 4 x 10

DB Tricep Extensions
70 x 4 x 8

Shrugs
315 x 3 x 10

Face Pulls
3 x 10

Bicep Curls
3 x 10

vdizenzo
05-19-2009, 07:59 PM
Keep getting that work in Josh.

Jonah
05-21-2009, 05:25 PM
5/20 Squat/DL

Squat
135 x 5
225 x 5
Put on Briefs
345 x 5 x 3

Deadlift
up to 315 for 5 x 3

RDL
135x8
225 x 8
315 x 8
365x8 (these officially suck)

Rows
3x10

Abs
3x10

Body is starting to recover and feel better. Looking for a good bench session on Friday.

Clifford Gillmore
05-21-2009, 07:04 PM
Nice hamstring work man. You should try and get some video's up from when you train at south side! You guys are inspirational to little ol' me :)

KarstenDD
05-21-2009, 07:22 PM
Nice hamstring work man. You should try and get some video's up from when you train at south side! You guys are inspirational to little ol' me :)

That will never happen. Southside is no more.

Jonah
05-22-2009, 09:15 PM
That will never happen. Southside is no more.

Gone but not forgotten

Bench Day

Bench with bands (monster minis)
95 x 5
135 x 5
185 x 5
225 x 3
275 x 1, miss (was attempting a triple)
315 x miss
285 miss

Usually I'm not a big fan of missing weight. Since this is really the first time I've done benching to the chest with bands for max work I looked at it more as experimenting. When I come back to this I will definitely hit some numbers. Plus the 285 confirmed where I first thought my weak points are. Good times by everybody tonight. Everybody hit some good numbers tonight. Vincent looked good with the 455. Karsten and Drew's form is coming along. I feel strong on the bench right now, been pushing the weights hard and I'm liking the variety.

DB Shoulder Press
75 x 10
80 x 8
85 x 8

Tricep Extensions
3 x 10

Face Pulls
3x 10

Light night tonight. Everyone had to take off earlier than usual so I cut the work short.

Jonah
05-24-2009, 10:00 AM
5/23
Squat/DL day

Deadlift off Plates
135 x 5
225 x 5
315 x 5
365 x 3
405 x 1
455 x 1

Lost my grip after this. That's been giving me fits lately.

Axle Clean

up to 265 for three singles

Chain Yoke
200 for two trips (about 50 ft)
400 for two trips
495 for a trip and a half.

Lots of form work needed here. Apparently I get my shoulders in front of my hips letting the thing swing me all over the place. It's like walking drunk

Tire Flips
650 for three sets of 4

Ab work
3 sets of 10

Jonah
05-26-2009, 05:31 PM
5/26
Bench Day or 5 sets of 3 day

Bench Press 225 x 5 x 3
Military Press 225 x 4 x 3
DB Tricep Extensions 70 x 4 x 10
DB Rows 110 x 4 x 10
DB Rear Laterals 3 x 10
Biceps Curls 3 x 10

Clifford Gillmore
05-26-2009, 11:32 PM
Good sessions Jonah! Looking forward to seeing some heavy numbers on heavy day :)

Jonah
05-28-2009, 11:34 AM
Thanks Risk,

Wednesday - Squat/Deadlift
Speed Box Squat (straight weight)

up to 315 x 6 sets of doubles

Rack Pulls from just below the knee
Up to 405 for a triple

Ab work 3 x 10

Light workout today. Training the first time with Brian and Karsten in about a month. Only had enough time to get in and get out.
I haven't done actual speed squats in almost two years and man I'm slow! This has been been a big problem for a while that I just haven't paid enough attention to.

Jonah
06-04-2009, 01:07 PM
Catching up since I haven't been on much in the past week

Friday - ME bench
3 Board press
135,225,315 x 5
365 x 1
405 x 1
455 x miss
415 x 1

Have to readjust the maxes and jumps on some of my lifts since losing the weight.

Log Clean and Press
Log x 5
45 per side x 2 x 3
Not sure if the plates were in Kg or lbs

DB Extensions
65 x 3 x 10

Pulldowns
3 x 10

Face pulls
3 x 10

Jonah
06-04-2009, 01:08 PM
Saturday - ME Squat

Good mornings
up to 455 for a single

Tire flip
650 x 2 x 10

Frame Carry
2 trips about 50 feet (not sure of the weight)

Stones
180 x 3
240 x 3
275 x 2
300 x 2 (there were about 5 attempts in between the two)

Abs
3x10

Jonah
06-04-2009, 01:10 PM
Monday - Upper Body assistance

Log Clean and Press
Log x 5
170 x 5
205 x 3
270 x 1
290 x miss
270 x 1

The 290 was close to lockout I just couldn't finish those last few inches

Log Press Lockouts
up to 280 for a double

Shrugs with Frame
2 x 10

DB rows
3 x 10

Jonah
06-04-2009, 01:11 PM
Wednesday - DE SQ/DL
Speed Box Squat
warmup
315 x 6 x 2

Raw with no gear, bands or chains. Felt a lot better than last week

"Stone Trainer" aka: an excuse to use something new brian paid for
45 x 5
80 x 5
90 x 3
115 x 3

GHR w/ purple bands
3 x 10

Decline Situps
3 x 10

Guido
06-04-2009, 01:18 PM
Nice log title and training sessions. Does your nickname happen to be "Slinky", by the way?

vdizenzo
06-09-2009, 05:49 AM
Josh, goog work. You need to put dates to your training.

Jonah
06-20-2009, 07:21 PM
Fell behind with the log. Time to catch up again.

Friday 6/5

Bench Press
Warmup 135x5
Added 4 Board
225 x 5
315x 5
365 x 3 with three chains
365 x 1
405 x 1
Shirt
455 to chest

This was an abortion. Food for thought - using chains forces you out of the groove. Another thing I had to learn the hard way.

DB Bench Press
3x10

BB Extensions
3x10

Pulldowns
3x10

Face Pulls
3x10

Bicep Curls
3x10

Jonah
06-20-2009, 07:22 PM
Saturday - 6/6

Deficit Deadlifts
up to 475 for a single

Tire flips
3 x 10 flips with 650 tire

Frame Carry
200 per hand for two trips
300 per hand for two trips

Jonah
06-20-2009, 07:22 PM
Monday - 6/8
Speed bench
185 x 9 x 3
Tricep extensions
3x 10
Cardio
20 minutes

Deload work this week

Jonah
06-20-2009, 07:24 PM
Wednesday - 6/10
so much for the deload. Jason Pegg came into hang out with us and we got some nice pointers on form
Squats
135 x 5
225 x 5
315 x 3
Added Briefs
365 x 2
365 x 2
405 x 1
405 x 1

Pulls from the Floor
Up to 315 for a single

Ab work
3x10

Jonah
06-20-2009, 07:25 PM
Friday - 6/12

Bench Press
285 x 3 x 5

DB Bench Press
3x10

DB Extensions
3x 10

Jonah
06-20-2009, 07:26 PM
Saturday - 6/13

Deficit Deadlifts
up to 405 x 3 x 5

Leg Curls
3x10

Back extensions
3x10

Shrugs
up to 315 for 2 x 10

Abs
3 x 10

DB Bicep curls
3 x 10

Jonah
06-20-2009, 07:29 PM
Monday - 6/15
Axle Clean and Press
Bar x 5
160 x 5
205 x 3
250 x 1 clean and 3 presses
250 x 1 clean and 3 presses

Form was really good today.

Log Press Lockouts
up to 250 for a double
brought it back down to 205 for 2 sets of 5

DB Bench Press
3 x 10

BB Bent Over Rows
135 x 10
225 x 10
245 x 2 x 8

Rear Delt raises
3x10
ss/ with DB Bicep Curls
3 x 10

Jonah
06-20-2009, 07:33 PM
Wednesday - 6/17

Squat
warmup bar x 2 x 5
135 x 5
225 x 5
315 x 3
365 x 1
added briefs
405 x 1
455 x 3 x 1
Added Suit (new suit to take for a test spin)
455 x 1

As the conditioning (and form) gets better this top set will hopefully have more reps to it. Right now it's just really getting every thing down. The last set with just briefs I re-racked three times because each time it felt like I didn't take it out right. The work we've all been putting in has helped our technique a lot. I was worried about the suit not fitting but karsten and brian said it went on perfect. Felt good too. I think I might finally have a suit I can work with.

Romanian Deadlifts
up to 425 for a triple

Shrugs
315 for 3 sets of 10

Abs
3 x 10

Jonah
06-20-2009, 07:37 PM
Friday - 6/19
Bench Night

Bench
warmup 135 x 5
Added 4 Board
225 x 5
315 x 3
365 x 3
405 x 1
425 x 1
455 x 1
475 x 1

Form got better as I warmed up plus with the help of some gentle reminders :) 475 wasn't a PR but it was a big push to get the lockout which is more important to me right now. The PR's will start falling soon.

Added Shirt
455 x 3 x 1

Form never looked better. And, yes for once I will say it "Matt Rhodes is right" Now I just gottta go back in two weeks and repeat.

Incline DB Bench
70 x 3 x 10

Tricep pushdowns
3 x 10

Seated Rows
3 x 10

My biceps were starting to feel strained and my elbows were killing me so I kept the accessory work a little light and shut it down for the day. Good session by everyone. Karsten got a big PR and has made a lot of improvements. Vincent's looking good as the meet is coming up and even Rhodes looks to be getting back in the game.

Jonah
06-22-2009, 08:00 PM
Saturday - 6/20

Wasn't feeling it today so kept the work light.

Deficit Deadlifts
up to 425 for 2 x 4
Farmers Walks
300 in each hand for 2 trips 50 feel
320 in each hand for 2 trips maybe ten feet
200 in each hand for 2 trips 100 feet.
Pulldown abs 3 x 10

Jonah
06-22-2009, 08:02 PM
Monday 6/22

Log Clean and press
up to 230 for 4 sets of 2

Seated Lockouts
165 x 2 x 5
185 x 5

DB Incline Press
85 x 3 x 10

BB Bent Over Rows
3 x 10

Face Pulls
3x10
ss/ barbell curls
3 x 10

Clifford Gillmore
06-23-2009, 02:10 AM
Some solid workouts going on in here Jonah. What kind of squat suit did you end up with?

Jonah
06-27-2009, 07:57 PM
Metal Ace suit. Canvas is just too much of a bitch.

Jonah
06-27-2009, 08:05 PM
Wednesday - 6/24
Squats
285 x 4 x 4

Sumo Pulls
up to 405 for a single

Conventional
455 for a single.

Today's lesson: I am not a sumo puller.

Pulldown Abs
3 sets of 10

Jonah
06-27-2009, 08:06 PM
Friday - 6/26

Bench w/ monster minis
bar x 5
135 x 5
225 x 4 x 4

DB Extensions
65 x 10, 70 x 2 x 10

Bent Over Rows
225 x 3 x 10

Face Pulls
3 x 10

Jonah
06-27-2009, 08:09 PM
Saturday - 6/27

Deficit Deadlifts
135 x 5
225 x 5
315 x 3
405 x 1
475 x 2 x 3

Yoke x 3 x 50 ft
Yoke + 100lbs 3 x 50 ft

Stones
185 twice off 48 inch box
240 twice off 48 inch box
275 once off 32 inch box
300 once off 32 inch box.

I have to ask again what the heights are on these things. Chances are I'm wrong. In the meantime, gonna work for more reps in the next few weeks.

Pulldown abs
3 x 10

KarstenDD
06-27-2009, 08:50 PM
You might want to look at the dates you've been training. You lost 2 months on us somewhere.

Jonah
06-27-2009, 10:22 PM
You might want to look at the dates you've been training. You lost 2 months on us somewhere.

Dates have been changed and order has been restored to the universe

vdizenzo
06-29-2009, 10:00 PM
Training is looking good Josh. Keep it up. Nice stone work by the way.

Jonah
06-30-2009, 07:44 AM
Training is looking good Josh. Keep it up. Nice stone work by the way.

Thanks vincent. I'm a little bitch when it comes to tacky. Tonini's knee wrapping feels better by comparison.

Monday 6/30 - Upper Assistance

Log Press
134 x 2 x 5
180 x 3
225 x 2 x 3
235 x 2 x 3
245 x 2 x 3

DB Bent Over Rows
110 x 3 x 10

Face Pulls
3 x 10

Cable Pushdowns
4 x 10

DB Bicep Curls
3 x 10

Clifford Gillmore
06-30-2009, 03:33 PM
Very cool log press stuffs. How much does your log weigh by itself? 114? Ours is 220 :/

KarstenDD
06-30-2009, 07:11 PM
Tonini's knee wrapping feels better by comparison.

Wow. Tacky must really suck.

Jonah
06-30-2009, 07:37 PM
Very cool log press stuffs. How much does your log weigh by itself? 114? Ours is 220 :/

It's a metal log and only weighs about 70lbs. There are others there the heaviest being around 260 (I think). Have only used that one once.

Jonah
06-30-2009, 07:38 PM
Wow. Tacky must really suck.

Or I'm just being a bitch. Can't tell which yet.

Jonah
07-18-2009, 01:16 PM
Wednesday July 1

Squats -
135 x 5
225 x 5
315 x 5
added briefs
365 x 3
405 x 1
added suit straps down
455 x 3 x 3

Romanian Deadlifts
quarter jumps up to 365 for 5

Pulldown Abs
3 x 10

Shrugs
3 x 10

First time trying reps with squat gear and it is a bitch.

nCqX6_w3peo

Jonah
07-18-2009, 01:22 PM
Friday July 3 Bench

bench press
bar x 2 x 10
135 for 5
added 4 board
225 x 5
315 x 5
365 x 3
405 x 1
455 x 1
475 miss
455 x 1

Been having to work out issues with my form.

Shirt 455 for a single

Pin Press lockouts
up to 225 for two sets of triples

Seated Cable Rows
3 x 10

Face Pulls
3 x 10

Bicep Curls
3 x 10

Jonah
07-18-2009, 01:24 PM
Monday July 6th - Upper assistance

Turns out the log actually weighs 90 pounds.

90 x 2 x 5
134 x 3
180 x 3
204 x 3 x 3
270 for 2

Bent over rows
135 x 10
185 x 10
225 x 10
245 for 10

Tricep Pushdowns
3 x 10

Face Pulls
3 x 10

Bicep Curls
3 x 10

Jonah
07-18-2009, 01:27 PM
July 8 - Competition Squat
135 x 5
225 x 5
315 x 3
added briefs
365 for single
405 for single
added suit straps down
455 for triple
495 for triple

Deadlift
135 for 3
225 x 3
315 x 1
365 x 1
405 x 1
455 x 3

Pulldown Abs
3x10

bF3d4ml-hq4&

mmmyEbYBOzE&

Jonah
07-18-2009, 01:30 PM
July 10 - Bench
135 x 5
addeed 3 board
225 x 5
315 x 3
365 x 3
405 x 1
455 x 1

shirt
475 x 2 x 1

Db extensions
60 x 3 x 10

Face pulls
3 x 10

Bicep curls
3 x 10

Jonah
07-18-2009, 01:38 PM
Saturday - July 11

Deadlift
up to 455 for two triples

Yoke
300 for two trips approx 50 feet
500 for two trips approx 50 feet
590 for one trip

Tire flip
3 x 5 x 650

Stones
175 x 3 60 ft box
240 x 3 not sure the height
275 x 3 x 1 48 inch
300 for 2 x 1 not sure the height

Jonah
07-18-2009, 01:41 PM
Monday - July 13

Log Clean and Press
90 x 2 x 5
114 x 2 x 5
180 x 2 x 3
225 x 2 x 3
270 x 2 x 1
225 x 3

bent over rows
up to 245 x 2 x 10

Face pulls
3 x 10

Bicep Curls
3 x 10

Jonah
07-20-2009, 06:16 AM
Wednesday - July 15

Squats
135 x 5
225 x 5
315 x 3
added briefs
365 x 1
405 x 1
added suit straps down
455 x 2
495 x 2
515 x 2 x 2

Glute Ham Raises
3 x 10

Ab work
3 x 10

Jonah
07-20-2009, 06:19 AM
Friday - July 17

Having some pain in my left elbow so I kept it simple tonight.
Bench
up to 225 for two sets of 5

Seated Rows
3 x 10

Tricep pushdowns
3 x 10

lots of ice and stretching at home.

Jonah
07-20-2009, 06:21 AM
Saturday - July 18
Deadlift
135 x 3
225 x 3
315 x 3
365 x 1
405 x 1
425 x 1
450 x 1
475 x 3 x 2

Conan's wheel
heavy for 180 ft ( I think)
heavy + 100 for 90 feet three times

These were starting to put pressure on my forearm at the end. Wasn't feeling to comfortable with that

Yoke
300 x 2 x 40 feet
500 x 2 x 40 feet
700 x 4 x 40 feet

Jonah
07-20-2009, 06:47 PM
Monday - July 20
Log Clean and Press
90 x 2 x 5
134 x 3
180 x 3
224 x 3 x 2

DB extensions
40 x 5 x 10

Bicep Curls
5 x 10

Taking a step back this week. Left elbow's been hurting a bit and I used this to get some light work in and feel better. Time for a shower, ice, and some chicken parm.

Jonah
07-21-2009, 07:28 PM
Tuesday - July 21

And the dropped loads continue!

Squat
135 x 2 x 5
225 x 5
315 x 2 x 5

Abs
3 x 10

Feel strong but totally feel like ****. The next few days off are gonna feel so good.

vdizenzo
07-22-2009, 11:12 AM
I like the consistency in your training Josh.

Jonah
07-22-2009, 06:56 PM
Thanks vincent. I'm liking how well my training has come along in the last few months.

Jonah
09-05-2009, 07:13 PM
'bout time I finally update this thing.

I finally competed in Norwich on August 22nd and finished with a 1745 total (700 Squat, 495 Bench, 550 Deadlift) weighing in at 274.5. Before I go into the details I want to thank all the hard work and help my training partners put into this. Vincent, Matt, Drew, Brian, and Karsten. Without them this wouldn't have been possible. Also thanks to Robert "TT" McCray and Gene Rychlak for putting on a great meet.

Squats -

Since all but 5 of the competitors were Raw there was only one flight for the whole day. But there was more than enough time to warm up and still have the meet going at a decent pace. First few warmups were shaky but once I got my briefs on things started to go smooth. At the last second I decided to drop my squat opener from 620 back to 605. Wanted to hit something that was going to be easy and get myself in. First set went fine. Had some great help from Rhodes and Karsten calling me up. Second set was for 650 but became a little tricky as my knees started to come forward in the hole. Still got the lift and a 45lb pr!

Third attempt was the best one. Once we called for 7 it was just a matter of keeping my head calm and clear. As we started to get ready the anticipation was definitely building up. Once I got set up it came out of the rack pretty easy and came up fast. Getting down there was a bitch. But at the end the lift looked better than the 650 and got three whites!

Bench -

Warmups got me a little worried as the wrist on my bad hand started to bother me a lot. It wasn't so much pain as a dull ache. After some encouragement from Rhodes I got on the bench for a 495 opener, which went up pretty well. Called for a 520 which would have been a PR for me post-surgery. Unfortunately the second attempt got stuck at lockout and my left arm started to drop down a bit. Everybody told me the obvious, pass on the third and save my energy for the Deadlift.

Dead-

The deadlift was not always what I wanted in this training cycle. Something never felt right. Plus it didn't help that with the weight I lost over the year my belt would slide up my backside and be worthless to me. After squeezing myself into Brian's old belt (that he uses as a 220). Opener was 500 and second was 550. Both felt pretty easy. On vincent's advice I switched my third from 6 to 575 but by that point had no energy left to even get it off the ground. Last time I pulled 550 was in a push-pull in 07 so to get my previous best was good enough for me.

Jonah
09-05-2009, 07:15 PM
Back to training

8/24 Monday -

Standing Military Press
175 x 5 x 5

DB Bench press 5 x 10
DB Shrugs 5 x 10
DB Bent Over Rows 5 x 10
Rear Laterals 5 x 10

Assistance work was performed in a circuit. Hope is to get more conditioning up. Since the last training cycle worked so well, I'm going to continue it with a few modifications. Didn't get any rest on Sunday after the meet and I felt like I'd been hit by a Mack truck.

Jonah
09-05-2009, 07:16 PM
Tuesday 8/25

Face Pulls 5 x 10
Bicep Curls 5 x 10
Overhead Extensions 5 x 10

Trained in a circuit

Cardio - 20 minutes

Jonah
09-05-2009, 07:18 PM
Wednesday 8/26

Squats -
135 x 2 x 8
185 x 3
225 x 3
265 x 4 x 5

kept it short and to the point. Still trying to rest up from the meet.

Jonah
09-05-2009, 07:21 PM
Friday 8/28

Bench
Bar x 2 x 5
135 x 2 x 8
185 x 3
245 x 5 x 6

close grip 4 board press
275 x 10
315 x 2 x 10

Assistance Circuit
BB Bent Over Row 3 x 10
Shrugs 3 x 10
Face Pulls 3 x 10
Overhead Tricep Extensions
Bicep Curls 3 x 10

Jonah
09-05-2009, 07:23 PM
Saturday 8/29

Deadlift
135 x 8
225 x 3
275 x 3
330 x 4 x 6

Chain Yoke
490 x 2 trips 50 feet.

Stone medley
175
240
285
three times each

missed the 315 each time. I was just too fried to get it up. I have to remember the box heights, I keep forgetting.

Jonah
09-05-2009, 07:26 PM
Monday - 8/30

Axle clean and Press
up to 195 x 2 x 6

DB Bench press 3 x 10
Shrugs 3 x 10
Bent Over Rows 3 x 10
Face Pulls 3 x 10
Overhead Tricep extensions 3 x 10
Bicep Curls 3 x10

Feeling better but my wrist is still a little beat up. Slowly working my way back in to the swing of things.

Jonah
09-05-2009, 07:32 PM
Wednesday 9/2

Squat -
135 x 2 x 8
185 x 6
225 x 6
275 x 3
305 x 3 x 6

RDL's
up to 315 for a set of 5

ss/ Pulldowns, hip adductors, and TKE's for 3 sets of 10

Rough day, feeling some pain in my right bicep so I'm gonna rest up and see how I feel on Friday and Saturday. On the sad side we may have our Wednesday group up in the air for a while since Brian has a worse schedule than me (and I didn't think that was possible).

Jonah
09-05-2009, 07:35 PM
Friday 9/4

Bench -
up to 275 for 5 x 3

DB Military Press
BB Bent Over Rows
BB Shrugs
Face Pulls
Tricep Pushdowns
Bicep Curls

all for 3 x 10

Arms are feeling a little bit better but still need some time to let them rest. Brian took his shirt out for the first time in a while and is starting to get the groove down. Congrats to drew for a 505 bench. It looked better than his 500 last week and was still a PR! Karsten is coming along nicely and I got the pleasure of giving him the worst rack of the bar EVER!

Jonah
09-05-2009, 07:37 PM
Saturday - 9/5

Deadlifts up to 415 for 3 x 3

Keg Carry - 150, 200, 250 for three trips 50 feet. Couldn't get the 300 to go.

If my dog died today I wouldn't feel as bad as I do right now. There are days where it feels like your whole ****ing world came crashing down. This is one of those days for me, and I hate it!!!

Jonah
01-18-2010, 05:26 PM
http://www.youtube.com/watch?v=ythrdCsOFJU

Jonah
01-18-2010, 05:31 PM
http://www.youtube.com/watch?v=yjacqcTFYFw

Jonah
01-18-2010, 05:34 PM
Friday 1/15 Bench

Bench Press (Raw)
135x5
225x5
315x3
365 for 4 singles

3 Board
365 for 2 sets of 5

Side Lateral raises
3x10

Jonah
01-18-2010, 05:48 PM
Saturday 1/16 Strongman Events
Yoke
300 for two trips of 50 feet
500 for two trips of 50 feet
700 for two trips of 50 feet (one drop each trip)
750 for two trips of 50 feet (one drop each trip)

http://www.youtube.com/watch?v=uNBleOmgsYk

Farmers Walk
200 per hand for 50 feet two trips

Circus Dumbell Cleans
135 x 3 x 1

Kinda of a blah day and just trying to get something in.

Jonah
01-18-2010, 05:50 PM
Monday 1/18

Deadlift
135 x 5
225 x 5
315 x 5
365 x 5
435 x 3
495 x 2
315 x 5

Axle Clean and Press
215 x 3 x 5

Bent Over Rows
225 x 3 x 8

Shrugs
225 x 2 x 20

Pushdowns
3 x 10

Little beat up but will recover for Wednesday.

Jonah
01-18-2010, 05:51 PM
http://www.youtube.com/watch?v=Vvy0wRLD5s8&feature=related

Jonah
01-20-2010, 07:31 PM
Not sure if I can make it to train with the regular squat crew. So I was on my own tonight.

1/20 - Wednesday

Squat
135 x 8
225 x 5
315 x 3
Added Briefs
385 x 3 x 8

This was the first time breaking in a new pair of briefs that I had sitting around for over a year. This was also my first time in Squat gear since August. I had planned to do more in my gear but if I had I definitely would have been puking.

Deadlift
135 x 5
225 x 5
315 x 5
365 x 3 x 5

All Overhand grip - trying to build my grip strength.

DB Bent Over rows
3 x 8

DB shrugs
3 x 10

Bicep Curls
3 x 10

Jonah
01-23-2010, 07:43 PM
1/22 Bench Night

Warm Ups
135 x 5
225 x 5
3 Board Start with a Close Grip and worked my way out.
315 x 3
365 x 3
405 x 1
Shirt to one board
455 x 2

4 Board Close Grip
315 x 10

DB raises (side, rear, and front)
25 x 3 x 10

Tricep pushdowns
3 x 10

Bicep Curls
3 x 10


1/23 - Saturday (Strongman Events)
Chain Yoke
200 x 2 x 50 ft
400 x 2 x 50 ft
490 x 1 & 3/4 50 ft

After a few attempts to pick up and finish on the third trip I was done and called it there. My legs were fried

Stones (Height I think was 42, not sure)
240 x 2 x 3
275 x 3
300 x 2 missed the first one, recovered on the next two.

vdizenzo
01-23-2010, 08:11 PM
You are doing good work Josh. Keep it up.

Jonah
02-01-2010, 09:00 PM
Monday 1/25 Deadlift

Deadlift
135x5
225 x 5
315x3
405x1
455x1
495 x 2 x 3

Axle Clean and Press
up to 250 for three sets of 5

Z Presses
135 x 10
225 x 5
135 x 10

The Z presses were done sitting on the floor with no back support and only using my midsection to stabilize myself. They sucked big time!

Jonah
02-01-2010, 09:02 PM
Wednesday 1/27

Squat
135 x 5
225 x 5
315 x 3
405 x 1
Added Briefs
455 x 5 x 5

These sucked big time and I was as high as Billy Mimnaugh. But I'm still hoping to get my briefs broken in and at 455 I'm not worried about not getting depth.

Rack Pulls

up to 315 x 3 x 5

Had to cut the day short as time was limited in wallyworld tonight.

Jonah
02-01-2010, 09:04 PM
Friday 1/29

bench
135 x 5
225 x 5
315 x 5
325 x 3 x 5
325 x 3

trained at drew's tonight. The thing about training at Drew's is that the weight always feels heavier than it would be anywhere else. Maybe the gravitational pull of the earth is different there.

Bent Over Rows 3 x 10
Shrugs 3 x 10

No training saturday. Went to watch Vincent have a great day!

Jonah
02-01-2010, 09:07 PM
2/1 - Deadlift

Deadlift
135 x 5
225 x 5
315 x 5
405 x 1
475 x 5
315 x 5

Still using too much back in my deadlift. It doesn't feel too bad but that won't last forever. Getting my deadlift form fixed is a big goal for me the next few months.

Axle Clean and Press
Bar (70) x 2 x 5
160 x 3
210 x 3
250 x 1
270 x 2 x 2

The clean felt really good on the first set of 270 but I was slow as hell. The second set was faster but the clean sucked. This is going to be something that needs more work than I first thought. The press is still good though.

Bent Over Rows ss/w Shrugs
3 x 10

Jonah
02-04-2010, 12:00 PM
2/3 - Squat

Squat
135 x 5
225 x 6
315 x 6
405 x 2
added briefs
490 x 3 x 6

Every week these feel like ****. But they are getting lower each week. Wetting down the briefs helped.

Rack Pulls with Chains
Bar x 2 chains x 5
Bar x 4 chains x 5
135 x 4 chains x 5
225 x 4 chains x 5
315 x 4 chains x 3

DB Lateral raises (front, side, and rear)
30 x 3 x 10

Bicep Curls
3 x 10

vdizenzo
02-04-2010, 04:56 PM
Nice axle clean and press!

Hey brother, just wanted to thank you for everything Saturday and everything before that as well. You helped push, pull, and tug me through this training cycle. It was a great day and I'm glad I was able to share it with you. Now it's your turn.

KarstenDD
02-04-2010, 06:54 PM
J-Bone, I like when you update your log because you say nice things about me quite a bit.

Jonah
02-04-2010, 08:10 PM
J-Bone, I like when you update your log because you say nice things about me quite a bit.

Couldn't do it without you man! Plus I saved your life two weeks ago :evillaugh:

Jonah
02-04-2010, 08:11 PM
Nice axle clean and press!

Hey brother, just wanted to thank you for everything Saturday and everything before that as well. You helped push, pull, and tug me through this training cycle. It was a great day and I'm glad I was able to share it with you. Now it's your turn.


Vincent,

I wouldn't be here without you. Coming back from my injury, you were the one providing support week after week. I'm just glad I've had the chance to repay the help. See you tomorrow.

Jonah
02-10-2010, 07:58 PM
Busy week

2/5/10

Bench
Bar x 2 x 5
135 x 5
225 x 5
315 x 3
added 3 Board
365 x 1
405 x 1
added shirt
475 to 1 board for double
475 to half board for double
475 to chest for double

The last set was the hardest. The shirt has gotten tighter in all the right places. It was the first time in years that a shirt locked up on me. This was about a half inch/inch before touching. The second rep I got impatient and did a small dump.

DB Laterals (Front, Side, and Rear)
35 x 3 x 10

Tricep Pushdowns
3 x 10

Bicep Curls

3 x 10

Jonah
02-10-2010, 07:59 PM
2/6/10 - Strongman Events

Frame
550 x 4 trips x 50 feet

Tire flips
650 x 2 x 5

Since I froze my balls off (and probably got sick because of it) I only did a little bit before it got too cold.

Jonah
02-10-2010, 08:02 PM
2/8/10

Deadlift
135 x 5
225 x 5
315 x 5
405 x 3
475 x 5
445 x 5
315 x 5

My deadlift form has gone to **** lately. I need to get my feet set up and sit back more. I am definitely rounding over more than I am used to.

Axle Clean and Press
70 x 5
160 x 5
205 x 3
270 x 3

Z-Presses (sitting on the floor)
135 x 5
185 x 5
225 x 5

Shrugs
3 x 10

Jonah
02-10-2010, 08:09 PM
Wednesday 2/10/10

Squats
Bar x 2 x 5
135 x 5
225 x 5
315 x 3
405 x 1
added briefs
455 x 2
525 x 5
added suit
525 x 2 x 5

This was my best week yet with the new briefs. Still not hitting depth but getting close. I'm getting deeper every week. Plus 525 in briefs is definitely a PR for me (last best was 495). I also finally got them to be broken in enough for me to get them higher up on my leg and they were a bitch getting them off.

The suit felt really good. Again the second set was deeper (though not at parallel) than the first but I've been wetting the briefs for two weeks and have not done that yet for the suit. The weight came out of the rack well and my form stayed tight.

Also forgot my chucks so I was squatting in my loafers.

Karsten had a better week than two weeks ago. Right now it's just a matter of getting the technical issues ironed out and he should be posting some big numbers. Brian's deadlift is coming along and slowly he is letting his back heal to start doing some heavy squatting again.

No assistance work. We were done by quarter of 8 and with the snowpocalypse going on outside I called it a night (took an hour to get home).

BW: 300 on the dot!

Jonah
02-21-2010, 10:33 AM
Friday 2/12/10 - Bench night

bar x 2 x bazillion
135 x 5
225 x 5
315 x3
added 3 board
365 x 3
405 x 1
455 x 1
The 455 was a grind and felt like ****
added shirt
495 x 2 to a 1 board
495 x 2 to a half board
495 x 2 to chest

The shirt was too jacked and locked up incredibly high on the last set. This needs some work.

DB side Laterals ss/w rear laterals
3 x 10

Tricep Pushdowns
3x10

Bicep Curls
3x 10

Jonah
02-21-2010, 10:36 AM
Monday 2/15/10

Axle Clean and Press (one clean each)
70 x 2 x 8
160 x 5
204 x5
290 x 3 x 2
Form on the clean got better with each set but the lockout got worse.

Deadlift
135 x 5
225 x 5
315 x 5
405 x 1
495 x 5

Bent Over Rows
3 x 10

Shrugs
3 x 10

Bicep Curls
3 x 10

Jonah
02-21-2010, 10:40 AM
Wednesday 2/17/10

Squats
bar x 5
135 x 5
225 x 5
315 x 3
405 x 1
added briefs
455 x 5 x 5

The briefs are all the way up and I'm finally hitting depth. Things are coming along

Rack Pulls with Chains. (4 chains off pin 1)
bar + 4 chains x 5
135 x 3
225 x 3
315 x 3
405 x 2

I've been feeling this work the top end of the lift a lot which is what I've been needing lately. Now if I can just keep from rounding over I should be all set.

Jonah
02-21-2010, 10:41 AM
Thursday 2/18/10

Stones to a 48' bar ( I think its 48')
220 x 3
275 x 3 singles
300 x single
330 x 2 singles

Bent Over Rows
3 x10

Jonah
02-21-2010, 05:07 PM
Saturday 2/20/10

Bench Day at TPS

Went up for the day with Vincent and Christen to train at TPS. This was my first training day at TPS and it was a great time all around. Special thanks to Rhodes and Murph for having us up there.

Bar x 2 x 10
135 x 5
225 x 5
315 x 3
added 3 board
365 x 3
405 x 3
455 x 1
added shirt
515 x 2 to a 1 board
515 to chest for double (locked up both times)
545 x 1 (touched after a long, LONG, wait at the bottom)

the shirt has been tight for the whole training cycle but we finally got it to touch. I wet the seams this time and didn't bring it down off the shoulders. For now I'm gonna work in the 58 and take the 56 for a top end set. It should be a good shirt for a second or third attempt. the press on the 545 was fast and it almost went into the racks.

Side laterals ss/ rear laterals 3 x 10

Tricep pushdowns
3x10

Bicep Curls
3 x 10

Jonah
02-24-2010, 12:08 PM
Tuesday 2/23/10

Deadlift
135 x 5
225 x 5
315 x 5
405 x 3
515 x 5
The last one was bad but overall my form felt good. My back felt like **** later that night. :p
345 x 5
315 x 5

Seated Z Press
135 x 5
225 x 2x5

Shrugs
315 x 3 x 10

Pushdowns ss/Bicep Curls
3 x 10

Jonah
03-05-2010, 02:45 PM
Wednesday - 2/24

Squat
135 x 5
225 x 5
315 x 3
405 x 1
added briefs
495 x 1
added suit
595 x 3 x 4

Still having trouble getting the suit to go all the way up but it's making progress.

Jonah
03-06-2010, 08:58 PM
Friday -2/26 Bench

Bar x 2 x whateva
135 x 5
225 x 5
315 x 3
added 3 board
405 x 1
455 x 1
added 58 shirt
545 x 1 to a half board
545 x 1 to chest
changed to 56 shirt
575 to 1 board for a single.

The handoff was tough and I couldn't get the bar into my palms. When I took the bar out it rolled into my palms. After that everything was out of place. The bar went down till it locked up then I get the press call.

Side Laterals ss/Rear Laterals
3 x 10

Tricep Pushdowns
3 x10

Bicep Curls
3 x 10

Jonah
03-20-2010, 03:01 PM
Monday 3/15

Log Clean and Press for Reps
warmup
205 x 3 x 10

Farmers' Walk
190 x 3 x 50 feet

Yoke/Tire Flip medley
590 for two trips/650 for 40 feet

Stones
155 x 3 x 5

Jonah
03-20-2010, 03:01 PM
Wednesday

Back Squat
Squat
Bar x 2 x 5
135 x 5
225 x 3
315 x 3
405 x 1
Added briefs
495 x 1
Added suit
585 x 1
665 x 4 x 3
685 x 1

Jonah
03-20-2010, 03:02 PM
Friday 3/19

Bench
Bar x 2 x 5
135 x 5
225 x 5
315 x 3
405 x 1
Added 3 board
455 for single
Added shirt
565 to a 2board for a single
605 to 2 board for a single (dump at bottom)
605 to 1 board miss
605 to 1 board miss

Face Pulls
3 x 10
Tricep Pushdowns
3 x 10
Bicep Curls
3 x 10

Jonah
03-20-2010, 03:03 PM
Saturday 3/20

Deadlift

135 x 2 x 5

225 x 5

315 x 3

405 x 1

495 x 1

545 x 1

595 x 2 x 1

Z Presses up to 225 for 2 sets of 5
Yoke 300 for 50 feet x 2
500 for 50 feet x 2
Yoke Pics
Approx 800 for 3 sets to failure

vdizenzo
04-08-2010, 08:07 PM
Clearly Josh has gotten too strong to maintain his log.