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JSully
06-23-2009, 09:45 AM
WTF? When did this happen?

That's right, I've finally jumped train into the PL world.. Enough dieting down to 10%, I'm finally just going to embrace the fat and see how strong I can get..

I've got a full meet scheduled for 8/1/09, pending my hip issue doesn't set me back on squats, otherwise it'll just be a push/pull.. I'll be competing RAW and hoping for a 1500lb total at approx 260-265lbs.. not the best total, but not totally horrible either..

Once this meet is over, I plan on dropping down to the 242 class and hopefully increasing up to a 1700+ total over the next year.. If I can, I'd love to get down to the 220 class with that total, but I think that might be too much dieting and strength loss.. I'll play it by ear..

I still train with a decently high volume load as I'll probably never be happy with my size, but I've implemented semi-westside by doing DE and ME work, etc etc.. just stay tuned, you'll see what I mean.

I started doing box squats which has really improved my posterior and taken alot of pressure off of my knees so I can go heavy again, Only problem is a ME box squat workout I had 2 weeks ago jacked up my left hip. The highest I had previously gone was DE boxes @ 335lbs and I ramped it up to 495x1 for a ME box which really wasn't even that hard, but I'm thinking my hip issue is because my tendons just weren't ready for that big of a jump, stupid me.. I've been stretching and it seems to feel better.. some days better than others. We'll see how squats feel this week..

Anyways, today is Week 1 back from a deload and today is ME bench/chest.. I'm not going hardcore meet prep because of the sudden decision to enter, I'll just treat it as another ME saturday training day.. Today's workout will be posted in about 5-6 hrs when I get back from lunch/training..

Clifford Gillmore
06-23-2009, 09:47 AM
Big congrats Jake! You'll more than likely total elite sooner than I will! :)

JSully
06-23-2009, 03:22 PM
WEEK 1

6/23/09 - TUESDAY

:::workout::: - chest @ 1-150p
DE bench- 185x3 x3sets, 205x3 x4sets, 225x3 x3sets
flat bb bench- 275x5, 315x5, 315x5, 275x8
incline bb bench- 225x10, 245x5, 245x5
incline db bench- 100x10, 110x6, 110x8
cable flyes- 80x12, 100x8

done and done.. can still feel the tweak on my right pec/delt when doing incline work, getting much better though, probably about 95%..

also, spoke with the doc about my hip issue. He thinks I just put a strain on my adductors on that heavy box squat and with some stretching, should be good to go in a week or so. He said to make sure I keep stretching and keep working out as normal, just a tidbit lighter for the next week.. we'll see how it feels come time for some squat action..

also, today begins 3000-3250cals/day.. Weight has been edging up there since I've been eating whatever I want and I've gone from 249lbs to 273lbs just since april, though, I'm happy with the strength increase.. Time to get that weight back down, nice and slow. I'm hoping to be 260ish by the competition and then I want to drop down to 240ish over the next 6 months or so..

alright, back to work.

-JM-
06-23-2009, 03:29 PM
Best of luck Jake. I had read through your previous journal a long time ago. Youve had quite the journey!

You like a lot of volume right?

BTW, 1500 raw IS a big deal.

Sidior
06-23-2009, 07:02 PM
It seems your raw pressing is still impressively strong. I'm interested in seeing your split, am I correct in that it's still bodypart based but with ME and DE work as well?

JSully
06-23-2009, 08:09 PM
thanks flynn..

yeah sid, you're correct.. the only real day I "slack" on bodypart wise is leg day, but that's because I only have an hour for lunch and gotta get back.. I normally do my DE box squats + front or back full squats and then I hit the hamwork hard on saturdays.. you'll see.. This week is a bit off because I started the training week late due to my birthday yesterday so I'll be adding delts to saturday's heavy work which makes for a long workout.. meh, oh well..

JSully
06-24-2009, 03:39 PM
WEEK 1

6/24/09 - WEDNESDAY
weight- 272lbs

:::workout::: - back @ 105-2p
DE pulls- 315x1 x3sets, 365x1 x3sets, 415x1 x4sets, 465x1 x2sets
GMs- 315x5, 365x5, 405x8
pullups- BWx8, BWx6 x3sets
yates rows- 295x8, 315x8, 315x8, 335x6
oh grip bb rows- 275x6, 275x6
cable pullovers- 200x12 x2sets

deads and gms were cakesauce. I screwed up that last set of 465 and turned it into a SLDL because I didn't stay tight and tried to yank it too quickly, the prior set where I stayed tight and concentrated it went up quick and with no issue at all, oh well, just need to pay attention. The GMS were so easy it was ridiculous. I was only going to go up to 385 but the 365 felt so easy that I jumped to 405 and then I was only going to do 5 but it was still pretty easy. Definately getting stronger, good stuff. Hopefully my box squats will be nice and easy tomorrow and I'm hoping my hip isn't going to give me an issue.

Diet was on track yesterday, approx 3100cals.. high protein, high fat, medium carbs..

CrazyK
06-24-2009, 06:46 PM
That's some insane GM strength LJ, VERY solid workout.

I'll be your diet buddy this summer, I'm starting at about the same weight and strength as you in some areas. Will make some good synergy I hope :)

Sidior
06-24-2009, 09:26 PM
Dieting and strength training... welcome to the party :D

Nice GMs!

JSully
06-26-2009, 09:12 AM
thanks CK, hopefully I can catch my bench up to yours... going to be difficult while "dieting".. 3000 cals FTW!! lol

gracis sid..

WELL...

I missed yesterday's workout due to meeting with a realtor.. going to be buying a house over the next month or 2 so hopefully it doesn't dig into my workouts too much. I got axed by my boss about working out at lunch but I'm going to go talk to the director today, it's really difficult to get a good workout in at 5am and I'm too damn tired by the time I get home from work.. Lunch is perfect..

I suppose it's not all that bad, by doing my box squats today, I'll do heavy low/high pulls and x-out any heavy squats I had planned for tomorrow, which will give my hip more time to heal since I won't be heavy squatting again until next saturday..

Clifford Gillmore
06-26-2009, 11:57 AM
Your boss grinded you for training at lunch? On your own time? Tell him to get ****ed!

Sidior
06-26-2009, 12:33 PM
That a pissoff about the lunch time training. I did not realize bosses could say **** about what someone did while off the clock.

JSully
06-26-2009, 02:17 PM
The problem is that our lunch is 45 mins and we get 2 15 minute breaks as well. Well for the past 6 months I've been combining them into 1 and taking an hour and 15 mins to go training..

Well it got axed.. I've still got to talk to the director to see if we can work something out..

JSully
06-26-2009, 11:46 PM
WEEK 1

6/26/09 - FRIDAY

:::workout::: - legs @ 740-845p
DE box squats- 225x2, 225x2, 275x2 x5sets, 315x2 x5sets
front squats- 135x6, 185x5
SLDL- 315x6, 365x6, 405x5, 405x5 [+40lb PR]
lying leg curls- 170x10, 185x8, 200x6, 185x6
+misc calf work

I could feel the hip tweak on that 2nd set of front squats. First time doing front squats in about 4 months and even when I did it before my form sucked so bad it made me not want to do it anymore. Finally got my delts built back up enough so that they don't feel like they're going to fall off holding the weight. Also was able to figure out the stance to stay upright so it was a good "practice" front squat session, I suppose I'll do these every other week or so..

Everything else felt great, 405 SLDLs are a 40lb PR and they felt pretty ****ing solid. Still need to work on grip as I could only hold it mixed after I got to 365, gotta get some chalk soon, especially for the comp.

Heavy rack pulls, rack squats and maybe some rack bench tomorrow, as well as a tidbit of arms and delts since I missed thursday and friday's "true" workouts.. No heavy deep squats this week, going to wait till next week and see how the hip feels.. So far so good, only aggravated it on the front squats..

cphafner
06-27-2009, 09:08 AM
Good stuff Jake. Good seeing you posting.

ZenMonkey
06-27-2009, 10:10 AM
Welcome back big fella! Good to see you round again!

Clifford Gillmore
06-27-2009, 01:24 PM
Start doing some dynamic warmups and foam rolling your IT band if your having hip troubles, 1 month of dynamic work and my hips don't get that twingey tweaky thing going on anymore.

JSully
06-28-2009, 02:08 AM
thanks cp & zen..

risk, thanks for the tips. I'll look into foam rolling and dynamic stretching..

WEEK 1

6/27/09 - SATURDAY

:::workout::: - ME lower + delts/aux @ 6-815p
hi rack squats- 225x3, 315x3, 405x3, 455x2
ME hi rack pulls- 405x1, 495x1, 545x1, 585x1, (add straps) 635x1 [+10lb PR], 675x1 [+40lb PR]
dead press- 225x3, 275x3, 315x3, 335x2
standing military press- 135x10, 185x6, 205x4, 205x4
seated arnold press- 100x8, 100x6
db side raises- 45x10, 50x8, 55x8
cable face pulls- 170x12, 200x10, 200x10
bb shrugs- 405x10, 405x8 x3sets

BOOYAH!... sick PRs up in here, regardless of straps. I don't want to let my grip limit my back strength and it's only a matter of time until my grip catches up. That 585x1 is a 40lb grip PR in only one month.. I couldn't hold it for long so I had to drop it as soon as I locked out but I still smoked it.. add some chalk and it'll be all good. Rack squats felt good after **** tons of stretching, though they wouldn't let me get low enough to cause any pain.. I backed off at 455x2 just because I wanted to save my gas for the pulls.. same with dead presses. That 335x2 felt real clean and I'm confident I could have thrown 365 on there for a dead press but I've got chest and DE bench on monday, plus I needed to bang out some delts. I skipped arms this week, oh well.. I'll get 'em next week..

Thanks for stopping by suckas..

CrazyK
06-28-2009, 10:45 PM
Huge rack pulls big guy. Great work.

Where is the bar starting on your leg?

JSully
06-29-2009, 07:54 AM
they were high pulls so the bar started right at my knee.. I'll be doing low pulls this Saturday coming up, starting about 3-4" below my knees and then the following week I'll do ME Deads off the floor.. I'm hoping to pull near 600 off the floor in the meet, I just wish I could train my squat harder right now, but I've gotta take a few weeks off heavy full squatting to let this issue heal..

Sidior
06-29-2009, 08:50 PM
Nasty pulling!

cphafner
06-29-2009, 09:24 PM
geez. Moving some weight.

JSully
06-29-2009, 11:16 PM
thanks again fellas..

WEEK 2

6/29/09 - MONDAY

:::workout::: - chest @ 815-9p
DE bench- 185x3 x3sets, 205x3 x4sets, 225x3 x3sets
flat bb bench- 275x5, 315x5, 315x5, 275x6, 275x6
incline bb bench- 225x8, 245x5, 245x5
flat db bench- 120x8, 120x7

decided to lighten up the volume today.. For some reason, everything's getting better except my chest and shoulder workouts, which leads me to believe I'm overtaining them.. SO.. I'm going to drop another aspect of BBing by dropping shoulder day and combining it with chest. I'll probably keep the same volume as today for chest ,then add in some overhead presses, side raises and rear deltwork.. maybe I'll hit up some more overhead presses on ME bench day..

JSully
07-01-2009, 12:04 AM
WEEK 2

6/30/09 - TUESDAY

:::workout::: - back/rear delts/traps @ 840-940p
pullups- BWx8, +25x6, +25x6, BWx8
yates rows- 275x10, 315x8, 335x8, 365x4
db rows- 120x15, 120x12
seated face pulls- 135x10 x4sets
db shrugs- 120x12 x3sets
bb shrugs- 365x10, 405x10, 405x8

awesome workout, rows felt fantastic..

changing the workouts around a bit to focus more on strength.. the overload and high volume strategy works well for me for size, but doesn't seem to do much in terms of strength gains.. I'm hoping this will help out some. Here is the new plan::

monday- de bench, chest/anterior&medial delts
tuesday- back/posterior delts/traps
wednesday- de box squats, de deadlifts + aux posterior work (GMs, SLDL, etc)
thursday- me bench, shoulder press, biceps, triceps
friday- off
saturday- me lower, squat variation (box, rack, full) , dead variation (hi/low/floor pull) + aux assist (cleans/more posterior)
sunday- off

keeping an arm day just because I like being called a curl jockey...

Clifford Gillmore
07-01-2009, 01:46 AM
Split looks very cool jake. Maybe more tricep work on DE bench, have a look at this too;

http://westside-barbell.com/westside-articles/PDF.Files/03PDF/Extra%20Workouts%202.pdf

Doing some smaller workouts for your bench could help it along, if you can find the time!

JSully
07-01-2009, 10:53 AM
my tricep work will consist of a lot of CGBP, JM presses, floor presses, etc.. but I'll take a look at that, thanks!

Sidior
07-01-2009, 11:01 AM
For the amount of volume you have in your training your split looks really good.

JSully
07-02-2009, 12:40 AM
thanks dave..

WEEK 2

7/1/09 - WEDNESDAY

:::workout::: - DE lower @ 930-11p
DE box squats- 275x2 x4sets, 315x2 x4sets, 335x2 x4sets
DE deadlift- 315x1 x3sets, 365x1 x2sets, 405x1 x3sets
GMs- 365x6, 385x6, 415x5 [+10lb PR]
SLDL- 365x6, 405x6, 425x6 [+20lb PR]

long workout, talked too much..

Still having hip issues, however, once I was really warmed up (by the 3rd set) I had no pain at all for the duration.. My box is only about 1/2-1" above parallel for me so no pain at that depth is good.. The weight was super easy but I didnt want to push it. Still not going to go heavy full squats this weekend, maybe next.. Thinking about heavy box squats though as they felt good. I did some abductor work after everything was finished to help work my hips a bit and it seemed to really help, I'm going to start doing these often at the gym so they get some extra work.. I need to really hit those leg swings as they seemed to help loosen up too..

I'll take the PRs though..

Sidior
07-02-2009, 09:11 AM
Hell ya, nice PRs! Do you always use a high box for DE work, or just right now because of the hip issues?

Clifford Gillmore
07-02-2009, 09:16 AM
Very nice PRs! Did you end up looking at some dynamic warmups? I could record a video the next time I do one at the gym if you can't find anything.

JSully
07-02-2009, 09:24 AM
sid- I never figured it was a high box until last night when I asked my friend where my hip crease was in releation to my knee and it was about 1/2" above.. I've always used that kind of a box but never thought it an issue since I don't "tap-n-go" on the box. I sit back onto the box for a second then explode up.. When I'm full squatting I hit about 2" lower than that so I should be good. Once I can full squat again I'll take a vid and post it for depth confirmation.. and about the box, it's just one of those little sitting benches at the gym.. they don't have adjustable boxes, I suppose I could build one out of wood.. lol..

risk- not yet bro, been real busy with work and haven't had much computer time outside of work.. I'll take a look this weekend (hopefully)..

Chubrock
07-02-2009, 05:42 PM
Been hittin some big ass numbers man. Awesome job.

JSully
07-03-2009, 11:24 AM
thanks chubs..

WEEK 2

7/2/09 - THURSDAY

:::workout::: - ME chest + delts/arms @ 830-10p
ME comp bench (pause)- 225x5, 275x1, 315x1, 345x1, 365x1
standing military press- 135x10, 185x6, 205x5, 205x5, 205x5
db curls- 45x10, 50x8, 55x6
incline db curls- 40x8, 40x8
HS preacher- 135x8, 135x6
JM presses- 135x10, 155x8, 155x8
floor presses- 225x5, 225x5, 275x5
one arm cable pushdowns- 60x12 x3sets
db farmers holds- 120x 38sec (r) / 41sec (l)
2x25lb plate pinches, 2 sets 20-30secs each hand..

good workout, I'm happy with the military press.. I could have gone higher on the bench but I was ****ing around and threw a 45lb plate and the angle stiffened up my elbow and I had to struggle to stay in the groove.. Good stuff nonetheless.. Held a good 1 sec on my chest before pressing it up, felt good.. Also widened my grip a little. I put the middle of my thumb on the outer ring and it felt much better and I was able to control it a bit more, will be doing this from now on..

Sidior
07-03-2009, 11:32 AM
thanks chubs..

WEEK 2

7/2/09 - THURSDAY

:::workout::: - ME chest + delts/arms @ 830-10p
ME comp bench (pause)- 225x5, 275x1, 315x1, 345x1, 365x1
standing military press- 135x10, 185x6, 205x5, 205x5, 205x5
db curls- 45x10, 50x8, 55x6
incline db curls- 40x8, 40x8
HS preacher- 135x8, 135x6
JM presses- 135x10, 155x8, 155x8
floor presses- 225x5, 225x5, 275x5
one arm cable pushdowns- 60x12 x3sets
db farmers holds- 120x 38sec (r) / 41sec (l)
2x25lb plate pinches, 2 sets 20-30secs each hand..

good workout, I'm happy with the military press.. I could have gone higher on the bench but I was ****ing around and threw a 45lb plate and the angle stiffened up my elbow and I had to struggle to stay in the groove.. Good stuff nonetheless.. Held a good 1 sec on my chest before pressing it up, felt good.. Also widened my grip a little. I put the middle of my thumb on the outer ring and it felt much better and I was able to control it a bit more, will be doing this from now on..

Nice workout! I'm not sure where you plan to compete but I am pretty sure the widest legal grip in all feds is index on the ring. I would double check that before you get too comfortable with the wider grip.

JSully
07-03-2009, 11:41 AM
5. The spacing of the hands shall not exceed 81 cm measured between the forefingers (both forefingers must be within the 81 cm marks and the whole of the forefingers must be in contact with the 81 cm marks if maximum grip is used). If in the case of some old injury or anatomically the lifter is unable to grip the bar equally with both hands he must inform the referees prior to lift-off for each attempt and if necessary the bar will be marked accordingly. The use of the reverse grip is forbidden.

Well, so much for being comfortable.. I haven't benched with that narrow of a grip in years. My normal is my thumb webbing (lol) on the ring.. Guess I'll have to get used to this.. Will need more tricep work as well since I have decently long arms..

Thanks for bringing this to my attention..

BTW, I'm building a box tomorrow.. actually 2 boxes, each 2ft x 2ft x 6.75".. I'll then stack them for a 13.5" box for box squats, plus I'll be able to do deficit deads off the single box.. I've already got 2 4x6s, just need to get a 2x6 for suppor braces on the corners and 3/4" plywood for the tops of each.. I'll post pics when it's finished..

Sidior
07-03-2009, 11:42 AM
Well, so much for being comfortable.. I haven't benched with that narrow of a grip in years. My normal is my thumb webbing (lol) on the ring.. Guess I'll have to get used to this.. Will need more tricep work as well since I have decently long arms..

Sorry to be the bearer of bad news brah. Tris are fun to train, even more reason to get the huge arms now :D lol

JSully
07-03-2009, 11:46 AM
Huge arms FTW, lol..

I had fun with triceps last night, though would have been better if my right elbow wasn't so stiff.. I'm such a retawd sometimes.. my buddy says "hey, toss me a plate"... so I literally did so and it tweaked my elbow.. It's fine right now and no pain at all, just got really stiff for the duration of the workout..

Floor presses felt real good and withough any elbow issues I'll be hitting 3pps+ on those in the next couple weeks.. I should probably work some board presses with my ME bench as well..

CrazyK
07-04-2009, 05:53 PM
Great progress in here LJ. You have quite the volume per workout but it works! How's the diet coming along?

JSully
07-05-2009, 12:17 AM
thanks CK.. the diet really isn't coming along, I'm giong to give it a shot again next week.. lol

WEEK 2

7/4/09 - SATURDAY

:::workout::: - ME lower @ 1215-105p
ME low pulls- 225x5, 315x1, 405x1, 495x1, 545x1, 585x1 [+40lb PR], 615x1 [+70lb PR]
3 sets leg extension..
3 sets lying leg curls..

and that's it.. was pressed for time due to fireworks (had to get on site to begin setup)..

I attempted a 585lb low pull about a month ago and failed.. smoked it today along with the 615, though the 615 was VERY slow.. also got to try out my new chalk.. no grip issues with the chalk, awesome ****.. I'm expecting to hit 585 off the floor next saturday. I decided to give the hip a bit more time to heal and stayed away from squat work today.. I also built a box, however, specifications didn't quite go as planned so it's a 12" box which is about 2" below parallel.. I'm going to give it a shot on DE lower day to see how it feels, but I may need to work down to that by putting a plate on the top of the box. I actually made 2 boxes, 6" each (was supposed to be 6.75" each, however, 4x6's are more like 3.5x5.5's, oh well).. So I've got a box for deficit pulls and I can stack them for my box squats..

Happy 4th everyone..

JSully
07-06-2009, 11:44 PM
WEEK 3

7/6/09 - MONDAY

:::workout::: - DE upper @ 815-925p
DE bench- 185x3 x3sets, 205x3 x3sets, 225x3 x2sets
inc db bench- 110x10, 120x10, 120x10
inc bb bench- 245x8, 265x8, 285x6
HS inc- 3pps x10, 3+25pps x10, 4pps x6
seated db oh press- 110x6, 110x6, 110x4
db side raises- 45x12, 50x10, 55x8

felt good, incline db and bb felt nice and strong.. overhead presses took a hit due to being towards the end of the workout.. I'll work 'em back up to 120s though..

JSully
07-09-2009, 12:06 AM
WEEK 3

7/8/09 - WEDNESDAY
morning weight- 269lbs

:::workout::: - lats/rear delts/traps @ 930-1035p
pullups- BWx8, +25x6, +25x6
yates rows- 315x8, 335x8, 335x6
one arm hammerstrength rows- 5pps x8, x12, x10
one arm cable rows- 135x8, 150x6
seated cable face pulls- 135x10 x4sets
seated db shrugs- 120x12 x6sets
+misc abwork..

been so busy with overtime and looking at houses with the realtor so I just decided to take yesterday off and spend some qt with the wifey.. had fun, relaxed, got some housework done.. good stuff..

felt sluggish tonight but not entirely weak. yates rows sucked because someone bent the bar so it kept rolling out of my hands.. one arm rows felt amazing.. got real sluggish again towards the end of the workout and just stuck with the db shrugs for ease, lol.. box squats & deficit deads tomorrow..

JSully
07-10-2009, 09:16 AM
WEEK 3

7/9/09 - THURSDAY


:::workout::: - DE lower @ 6-7p
6" DE deficit pulls- 315x1 x4sets, 365x1 x4sets
12" DE box squats- 135x2, 135x4, 225x4, 225x2, 275x2 x6sets
SLDL- 365x6, 405x6, 405x6

workout took longer than expected and I wanted to get some power cleans in there but oh well.. A friend came in with his 13 year old son and was asking me to help him out with squatting so I took much longer than usual time between sets helping him out. Went pretty light on the box squats as it's approx 3" lower than I had been going. I could feel hip pain even on the 135s but it dimmed a bit the more sets I got in.. I think I'm going to make an appointment to get it checked out.. SLDLs felt good but **** they crushed me. I only took about a minute between the sets because I was hurrying up and ended up with a wickid headache out of it..

Detard
07-10-2009, 09:21 AM
Awesome workouts in here Jake. Thats cool that you helped out the little guy with his squats and ****. As for the hips, you might need to start foam rolling them. I know i've had some issues with my hips, and it's been cleared up by foam rolling and stretching. Give it a try?

JSully
07-11-2009, 11:54 AM
detard- thanks bud.. the only thing I'm leary about with foam rolling is that I can' find a foam roller for under $25 and as previously stated, I ONLY have pain when in a deep squat or rotating my left leg counter-clockwise.. I'm not sure what the foam rolling would really do. I'm setting an apointment with a massage therapist to see if they can get deep in there and break up any tissues that may be tight.. thanks for the help though..

WEEK 3

7/11/09 - SATURDAY


:::workout::: - POWER W/O + makeup arms @ 715-945a
ME deads- 315x5, 405x1, 495x1, 545x1, 585x1
ME dead press- 275x3, 315x2, 335x1, 365x1, 385xfail
horozontal leg press- stack x15, x10, x12, x12
power clean- 225x3, 245x2, 275x2, 295x1
standing military press- 135x10, 185x6, 205x5, 225x3, 225x2, 205x5
db curls- 50x8, 55x8, 60x6
HS preacher curls- 135x8, x6, x6
cgbp- 225x10, 275x8, x5
dips- BWx10, +45x8, x8
skullcrushers- 100x10, x8, x6

missed yesterday's training due to seeing houses with the realtor again, we're going to put an offer in on sunday, good ****

long ****ing workout today.. I'm fried and I feel all puffy.. kept away from squats again to help give the hip more time.. this **** sucks..

Sidior
07-11-2009, 11:56 AM
Nice deadlift and some epic volume to go with everything else!

CrazyK
07-12-2009, 02:41 AM
Great DL. 6 plates on each side is a huge accomplishment.

Clifford Gillmore
07-12-2009, 12:11 PM
Awesome session Jake. I do hope you find out something about your hip pain soon, I'd hate to see you become a bench specialist!

JSully
07-14-2009, 11:53 PM
thanks guys.. if this hip pain doesn't go away within the next 3-4 weeks, I'll hit up my doc.. I'm trying to ride it out right now. I'm going to stop squatting all together until my meet and see if that helps. I'll just hit some narrow stance heavy leg presses since they don't bother my hip at all..

WEEK 4

7/14/09 - TUESDAY


:::workout::: - DE Upper @ 920-1020p
DE bench- 185x3 x3sets, 205x3 x3sets, 225x3 x2sets
flat bb bench- 275x5, 315x5, 335x3, 315x4
inc bb bench- 245x8, 275x6, x6
flat db bench- 120x10, 120x8, switch to alternating one arm, 120x4->drop to 100x2
db arnold press- 100x5, 100x3 ->drop to 85x3, 85x5
db side raises- 50x10, 55x8, x8

decent workout, bench felt pretty strong and incline bench felt even stronger.. had to skip yesterday due to overtime at work and I was just mentally beat. hit a late session tonight after going to look at houses with the realtor..

JSully
07-16-2009, 09:24 AM
WEEK 4

7/14/09 - WEDNESDAY


:::workout::: - lats/rear delts/traps @ 820-945p
pullups- BWx8, +25x6, x6
yates rows- 315x10, 335x8, 365x4
pendalay rows- 275x6, x6
db rows- 120x15, x15
lying rear delt raises- 25x10 x3sets
bb shrugs- 315x15, 405x12 x3sets
one arm smith shrugs- 185x10, x8

good workout, took longer as I was jabbering with a friend.. hit up 30mins treadmill LISS afterwards..

Sidior
07-16-2009, 09:44 AM
Nice workout. Any more news about the house situation?

JSully
07-16-2009, 12:34 PM
not yet, we put an offer in on sunday, house is scheduled for trustee's sale on 7/24 so we should hear something this friday..

http://www.realtor.com/realestateandhomes-detail/7918-E-Covina-Street_Mesa_AZ_85207_1104916783

JSully
07-18-2009, 12:25 AM
WEEK 4

7/17/09 - FRIDAY


:::workout::: - blegh @ 730-815p
flat bb bench- 225x5, 275x3, 315x3, 335x3, 345x3, 365x2 (2board), 315x3 x4sets
standing military press- 135x12, 185x6, 205x5, 205x4

done.. wasn't into it tonight, only had 4 hrs sleep last night. I'll hit up some tris with tomorrows workout

Clifford Gillmore
07-18-2009, 04:07 PM
not yet, we put an offer in on sunday, house is scheduled for trustee's sale on 7/24 so we should hear something this friday..

http://www.realtor.com/realestateandhomes-detail/7918-E-Covina-Street_Mesa_AZ_85207_1104916783

Nice! Wish I could get into something less than $400k around these parts of the woods. I may move to America...

CrazyK
07-18-2009, 05:39 PM
Good job getting it in on 4 hours of sleep. I'd of probably pussed out on that amount of rest.

JSully
07-20-2009, 11:19 PM
meh, skipped the weekend, feeling run down.. glad I did because I came in strong today....

WEEK 5

7/20/09 - MONDAY
weight- 273lbs

:::workout::: - ME upper @ 630-740p
DE bench- 185x3 x3sets, 205x3 x3sets, 225x3 x2sets
bb incline bench- 275x6, x6, x6
db incline- 120x8, x8, x8
HS incline press- 3pps x8, 3+25pps x6, 4pps x5
seated db overhead press- 90x8, 100x6, x6
db side raises- 50x10, 55x8, 60x8
+misc abs & 30mins LISS..

good workout, felt pretty strong.. that DE bench was fooking easy... back on the diet today.. going to spend the next 6 months trying to get down to 240...

Sidior
07-21-2009, 05:43 PM
Looking strong with that workout. I don't understand how it was ME upper though, you did DE work and then nothing below 6 reps. A deload week?

JSully
07-21-2009, 11:59 PM
whoops... I meant DE upper, my bad.. then again, my definition of DE upper probably doesn't match the true definition of DE upper.. but it's shorter than typing "DE bench, chest, front/side delts".. so I just put DE upper..

alright, prepare to be ****ing dazzled bitches..

WEEK 5

7/21/09 - TUESDAY

:::workout::: - lats/rear delts/traps @ 730-9p
pullups- BWx8, +25x6, x6
yates rows- 295x10, 315x10, x10, 335x6
fat bar one arm db rows- (add straps) 150x8, 160x6, 180x5, (remove straps) 110x12, x12
reverse pec deck- 210x12, 240(stack)x8, x8
fat bar db shrugs- (add straps) 160x12, x12, x12
bb shrugs- 405x12, x10, x10

****in' a right.. awesome one arm rows. I went to home depot and got some 1.5" inner diameter (1 7/8" outer diameter) galvanized piping, a few couplers and a few collars from the local used sports shop... put it all together and I have plate loaded dumbbells at my disposal... since my gym maxes out at 120s, I had to make the next step and I'm glad I did. I must say, I've gotta work on that grip strength because that fat bar is rough. I had 130 on and couldn't hold it for more than 2 reps.. a few weeks of doing these should cure that. Until then, I'll use straps to keep working my back then finish off without straps to bring up my grip..

I'm happy with today's workout.. except for the pullups..

Sidior
07-22-2009, 12:07 AM
I am dazzled lol. Those are some nasty rows buddy, I like it. A friend of mine has oly dumbbell handles, I should borrow them again and race you to 200lb dumbbell rows.

JSully
07-22-2009, 12:23 AM
please don't, you weigh 50lbs less than me, I'm not sure I can take that kind of humiliation...


lol, j/k bro.. do it!!

JSully
07-23-2009, 11:47 PM
WEEK 5

7/23/09 - THURSDAY

:::workout::: - blegh lower @ 830-10p
DE 6" deficit pulls- 315x1, x1, 365x1, x1, 405x1, 455x1, 495x1, x1, 545x grip fail, 495x1
sled leg press- 5pps x12, 7pps x10, 8pps x8
GMs- 315x8, 365x6, 385x6, 405x6
horozontal leg press- 390(stack) x10, x10, x10

I had that 545 but my grip slipped and I had to let it go.. I had it up to mid thigh and was slowly locking it out and had to bail. I left my chalk at home and figured it wouldn't be a big deal since I wasn't going heavy since I was doing DE deads... well.. DE deads turned into "gee I wonder how far I can push this".. palms got sweaty and wasn't able to keep the grip on that 545..

not doing the sled anymore, everytime I do it my knees hurt.. it's been about 12 weeks or more since I did it last so I figured I'd give it a go since I can't squat and my knees got super stiff.. hit the horozontal leg press instead and it feels MUCH better, however, the weight doesn't go high enough. blegh... GMs felt super heavy too, I need to not take so long between doing them.. I don't think I've done them since before my last deload.. gotta do 'em more often..

hip is feeling better though I'm still not sure if I'll be able to squat in my comp next saturday .. fingers crossed I can warm up nicely and still hit something close to 500... then off to the doc for some drugs to get this **** better..

I'm in need of a deload.. every workout this week has felt super taxing and I'm just fried.. It'll be nice to take next week off before the comp to just do some minor stuff and some cardio..

Sidior
07-24-2009, 05:47 AM
With the comp just a week away sounds like the deload week is right on time! Those are some strong deficit pulls, especially for DE work lol.

JSully
07-24-2009, 11:26 PM
yeah dave, deload FTW!!
WEEK 5

7/24/09 - FRIDAY

:::workout::: - bench/millies/arms @ 730-845p
flat bb bench- 225x8, 275x5, 315x5, 335x5, 335x3, 315x5, 315x2 w/ 1sec pause, 225x20
standing military press- 135x8, 185x5, x5, 195x5
db curls- 50x8, 55x8, 60x8
bb jm presses- 155x8, x8, 165x8
one arm db preacher curls- 45x8, x8, x8
floor press- 275x5, 275x, 275x5
dips- BWx12, x11

brutal workout.. I'm exhausted..

JSully
07-26-2009, 05:28 PM
WEEK 5

7/25/09 - SATURDAY

:::workout::: - heavy lower @ 915-11a
horozontal leg press- 400(stack)x10 x3sets
one leg horoz leg press- 280x8, 200x8
SLDL- 365x6, 405x6, x4
leg ext- 230x12, 305(stack)x10, x10
lying leg curls- 170x10, 185x8, 200(stack)x6
weighted low back ext- +100lb barbell x6 x3sets

15mins stationary bike.. good workout, SLDLs were killing my hands due to ripping off a callous (sp?)..

weighing in at 269lbs right now, down about 3lbs.. today was cheat day, french toast for breakfast and spaghetti for dinner.. back to the grindstone tomorrow.. deload week begins..

Sidior
07-26-2009, 11:54 PM
Maybe hold off from dieting until after the meet man. It's only an extra week and you just started. Might as well come in as strong as possible.

JSully
07-30-2009, 09:23 AM
WEEK 6 - DELOAD

7/29/09 - WEDNESDAY

:::workout::: - 85% big 3 @ 840-930p
squats- 135x8, 225x6, 315x1, 365x1, 405x1, 455x1 ... easy
bench- 135x25, 225x5, 315x1, 335x1 ..moderate
deadlift- 135x10, 225x5, 315x1, 405x1, 455x1, 515x1 ..easy

decided to go in and work up to 85% of my max for just singles.. this is deload week and I REALLY just wanted to see how my hip would hold up squatting. I popped 2400mg ibuprofin and spent 15minutes warmup up and had no squatting issues.. that 455 flew up and I had another 75lbs in me with a belt on.. the bench wasn't quite as easy, for the 315 and 335 I utilized a 1 second pause at the bottom. I'm feeling I've got another 40lbs or so, but it's going to be a battle. deadlifts were cakesauce, I'm going to smoke 600 on saturday..

Being the first time squatting since the very beginning of june, I'm happy with maintaining strength levels..

Sidior
07-30-2009, 11:33 AM
Looks like everything is on track, right on brother!

JSully
08-02-2009, 02:02 AM
OK... here's the meet results..

Squat
1st attempt.. 215kg - 473lbs - 2 red, 1 white (stepped in before command)
2nd attempt.. 235kg - 518lbs - 2 white, 1 red
3rd attempt.. 245kg - 540lbs - 3 red (technicality, see notes)

Bench
1st attempt.. 152.5kg - 335.5lbs - 3 white
2nd attempt.. 165.5kg - 369lbs - 3 red (fail)
3rd attempt.. 165.5kg - 369lbs - 2 white, 1 red

Deadlift
1st attempt.. 247.5kg - 545lbs - 3 white
2nd attempt.. 270kg - 595lbs - 2 white, 1 red (PR)
3rd attempt.. 282.5kg - 622lbs - 2 white, 1 red (PR)

Results
685kg - 1507lb total
1st place overall mens raw
1st place mens raw 275lb

Awesome event. This was so fun, I'll be hitting up another one in the spring once I get down to 242 and boost up my bench. The technicality I failed on the squat was when I unracked it, he called the squat command and I dipped down into my "start" position, took a deep breath and lowered the squat. I ****ing smoked 540.. BUT.. when I took that breath I went up about 2 inches before actually starting my descent which dq'd me for that attempt.. no biggie, now I know.

My bench was pretty shotty at a measy 369lbs, definately needs to go up so I'll really be focusing on that. My hip felt good and the 540 felt strong, but I screwed myself with that rules violation.. oh well.. Next time..

Here's a vid, I'm not sure what's up with the red blotches, I couldn't figure it out. Probably something to do with the import from my cam to my computer.. which is why everyone looks so tall and skinny because this was recorded in 16:3.. I'll figure it out one of these days.

Xg9k7sw5u0Y

bastards disabled my song, slipknot-all hope is gone

Sidior
08-02-2009, 04:21 PM
Great job at the meet bro. It's awesome squatting that much considering you have not squatted in a few weeks. 1st place overall is pretty niiiiice.

JSully
08-03-2009, 10:04 PM
thanks dave, I'm most impressed with the 622 deadlift, I maxed out @ 585 on 7/11 and it was a grinder.. 622 felt amazing.. I'm super happy with the squats considering the time off.. I'm going to nail a 700lb deadlift and 600lb squat within 6 months!

WEEK 1

8/3/09 - MONDAY

:::workout::: - DE upper @ 550-650p
DE bench- 185x3, x3, 205x3, x3, 225x3, x3, x3, 245x3, x3, x3
incline bb bench- 275x6, 295x5, x5
flat db bench- 120x8, x8, x8
hammerstrength bench press- 3pps x4, 2+25pps x7.5, x8
seated db shoulder press- 100x8, 110x5
one arm underhand grip db front raises- 45x8, x8
db side raises- 50x8, 55x8, 60x6

good workout, chest is fried..

JSully
08-04-2009, 10:11 PM
WEEK 1

8/4/09 - TUESDAY

:::workout::: - back/rear delts/traps @ 6-710p
pullups- BWx8, +25x6, x3.5, BWx6
yates rows- 295x10, 315x10, (add straps) 335x8, 365x6
one arm db rows- (add straps) 160x8, x8
face pulls- 135x10, 150x8, x8
db shrugs- (add straps) 160x12, x12, x12
bb shrugs- 405x12, x10, x9

good workout, didn't feel like killing myself on the grip. I tried the fat bar 160db shrugs without the straps but I couldn't hold on for long.. grip still feels better than it has.. It should be up to par in a month or so, just gotta keep working it..

Sidior
08-04-2009, 11:29 PM
Strong all round in here. I'm using olympic dumbbell handles on thursday, so expect some heavy dumbbell rows as well!

JSully
08-05-2009, 10:48 PM
I'll be expecting some high #s dave, don't let me down..

WEEK 1

8/5/09 - WEDNESDAY

:::workout::: - DE lower + heavy assist @ 715-845p
DE box squats- 225x2 x5sets, 275x2 x7sets
6" DE deficit pulls- 315x1, x1, 365x1, x1, 415x1 x4sets
GMs- 315x8, 365x8, x8, 415x6
SLDL- 365x8, 405x6, 405x6

I'm fried..

-JM-
08-06-2009, 03:59 PM
Congratulations with the meet results. Very inspiring. The 3reds on the last squat were a bit harsh?

Raw Elite by next year will be an oustanding achievement.

JSully
08-06-2009, 10:33 PM
thanks flynn.. yeah those 3 reds were crap, but eh, technicalities count too I suppose, I still smoked that squat and had more in me.. I'll be up to 600 within 6 months.. I've heard that term raw elite, what total do you have to hit for that?

WEEK 1

8/6/09 - THURSDAY

:::workout::: - 5/3/1 bench, millies & arms @ 630-745p
flat bb bench- 285x5, 304x5, 325x6
standing millies- 185x5, 205x5, 205x5
db curls- 50x8, 55x8, 60x6
db hammer curls- 75x8, 80x8
hammerstrength preachers- 135x8, 135x6
closegrip underhand pulldowns- 135x8, 150x10
floor press- 275x10, x6, x6
jm press- 155x10, x8, x8
one arm overhead db tri ext- 45x8, 50x8

wanted to hit up some dips by my left elbow was starting to really hurt.. came home and iced it and it feels good now.. bench felt good, floor presses killed.. good workout

-JM-
08-07-2009, 01:45 AM
I dunno what the exact figure might be for your weight but I would be pretty sure 1750 gets you there. Good luck. I am sure you are the man for the job!

JSully
08-09-2009, 12:02 AM
thanks flynn... I'm shooting for a 700lb deadlift, 600lb squat and 400lb bench by the end of 2009.. that'll put me at a 1700lb total.. Then begins the journey to 1900lbs, lol..

WEEK 1

8/8/09 - SATURDAY

:::workout::: - 5/3/1 squat/dead + accessory @ 430-6p
wave 1 squat- 405x5, 435x5, 460x5
wave 1 deadlift- 465x5, 495x5, 530x1
single leg horoz leg press- 170x6, 190x6, 190x6
lying leg curl- 170x10, 185x8, 200(stack)x8

WOW.. I'm a volume whore and I wasn't expecting my back to be so fried.. I didn't have it in me to finish the last set of deads.. looks like I need to re-evaluate my workout plan.. instead of hitting up 5/3/1 squats&deads the first 3 weeks of the cycle, I'm going to do 5/3/1 squats + ME deads for the first 3 weeks and 5/3/1 deads + ME squats for the 2nd 3 weeks..

workouts will go as follows:::

weeks 1-3
day1- DE bench + front&side delts
day2- DE lower + heavy accessory (GMs, SLDL)
day3- lats + rear delts + traps
day4- 5/3/1 bench + military press + arms
day5- 5/3/1 squat + ME pull variation + lower accessory

weeks 4-6
day1- DE bench + front&side delts
day2- DE lower + heavy accessory (GMs, SLDL)
day3- lats + rear delts + traps
day4- ME bench variation + military press + arms
day5- 5/3/1 deads + ME squat variation + lower accessory

week 7 = deload, an entire week out of the gym

workout days will typically be monday, tuesday, wednesday, thursday and saturday..

once I get my tire and make my atlas stones, I'll figure out where I'm going to add that stuff in. I wanted to hit up some front squats but my back was just thrashed. After the deads I went and bs'd with a friend for about 20 mins before remembering where I was and that I needed to finish things up, lol.. I also NEED to get my ass into cardio mode.. I'm tipping the scales at 280 now and it doesn't want to stop climbing, lol.. I just need to cut the junk food and hit cardio 4x week and I'll get down to 250 relatively easy.. only 2 problems though, I despise cardio and I love food... damn..

Sidior
08-09-2009, 04:54 AM
Killer benching the other day. I think it's a good call to alternate the 5/3/1 lower workouts if you are so inclined, doing squats then deads with that volume sounds like death!

JSully
08-11-2009, 09:43 PM
WEEK 2

8/11/09 - TUESDAY

:::workout::: - DE upper @ 620-720p
DE bench- 205x3 x4sets, 225x3 x4sets, 245x3 x4sets
incline db bench- 120x10 x3sets
flat db flyes- 75x8, 90x8, x8
decline bb bench- 275x6 x3sets
db arnold press- 90x8, 100x5, x5
machine lateral raises- 140x10, 170x8, 185x8

good workout.. decline was a bitch.. I'm used to benching with an arch, utilizing my legs and lats and that decline totally takes that **** out of the left so it was all pecs.. felt good though..

JSully
08-14-2009, 08:18 AM
WEEK 2 - DAY 2

8/13/09 - THURSDAY

:::workout::: - DE lower @ 730-830p
12" DE box squats- 225x2, x2, 275x2 x3sets, 315x2 x4sets, 335x2 x3sets
DE pulls- 365x1 x2sets, 405x1 x3sets, 455x1 x3sets
SLDL- 315x10, 365x10, x10
back extensions- +90x10, x10, x8

killer session..

Clifford Gillmore
08-14-2009, 02:42 PM
Thats a nice pyramid for your box sqauts, did you find yourself getting faster by the last set?

-JM-
08-14-2009, 02:46 PM
killer session..

It sure was.

They are heavy weights to be chuckin' about for DE. Great stuff!

Sidior
08-14-2009, 05:19 PM
I bet you were beat to **** after that DE day. Speed work takes it out of me.

JSully
08-15-2009, 07:22 PM
risk- honestly, I can't remember.. the weight felt heavier so it FELT like I was slower as my hips were starting to get fatigued by the 10th set, but the weight was still pretty light..

flynn- gracias, sir

sid- hell yeah I was trashed.. I came home and layed on my tile floor for about a half hour, those extensions fux0rd me.. but in a good way, lol..

WEEK 2 - DAY 3&4

8/15/09 - SATURDAY

:::workout::: - 5/3/1 bench & tris + makeup lats @ 345-545p
wave 2 5/3/1 bench- (80%)295x3, (85%)315x3, (90%)335x5
seated db overhead press- 100x10, 120x8, 120x5
3board press- med grip, 295x6, 315x6, 345x4
jm press- 155x10 x3sets
seated one arm db overhead ext- 45x8, x8, 50x4+4
pullups- BWx8 x3sets
hammerstrength one arm rows- 4+25pps x8, 5pps x8, x8
pulldowns- 255x8, 270x6
incline chest supported db rows- 100x8, x8
+misc abwork..

long workout, lazy ****ing day for me. I felt like laying around all day long but dragged my ass to the gym anyways. Got about 50minutes in and started BSing with a hardcore old timer about the good old days of bbing and arm wrestling.. 55+ yrs old and maintaining 260+ @ 12% bodyfat at only 5'6, what a ****ing monster.. so I bs'd with him for about 30-40 minutes and finished up at the 2 hour mark.. I missed yesterday and had to makeup lats today, I'll make up bis, face pulls and shrugs tomorrow after legs.. overall, for feeling like ass, was a pretty good workout..

Lones Green
08-15-2009, 07:54 PM
Good lord, you are a volume whore haha

Sidior
08-15-2009, 11:08 PM
Where are you holding the 3 board with a medium grip? I am surprised it is not significantly higher.

I'm with lones... tons of volume again man.

JSully
08-18-2009, 09:12 AM
that's me, volume whore extraordinare..

sid- it was only maybe 4" each hand inside my normal grip, maybe an extra inch or 2 higher, not much..



ok, so I finally read wendler's 5/3/1 book.. and liked it I might add.. It seems more practical for RAW strength versus westside for geared folks so I'm going to give a few cycles a shot and see how it does. I'll go 2 cycles before testing my maxes and re-evaluating whether I like this enough to keep it or go back to my previously described plan.. soooooooooooo, here it is.. and yes, I know it's higher volume that prescribed so **** off... I'm a volume whore.. I'll post my overall training plan tonight..

WEEK 1 - CYCLE 1 - WAVE 1 - DAY 1

8/17/09 - MONDAY

:::workout::: - 5/3/1 millitary press @ 630-730p
MAX=230*90% = 207
5/3/1 military press - (75%)155x5, (80%)165x5, (85%)175x12
seated db overhead press- 80x10, 85x10, 90x10, 100x10, 105x9
pullups- BWx8, x6, x6, x6, x6, x5, x5, x5, x3 = 50 total
face pulls- 135x10, x8, x8
one arm db rows- 110x10, 115x10, 120x10, 120x20

trashed.. fantastic workout.. squats tonight..

JSully
08-18-2009, 10:58 PM
WEEK 1 - CYCLE 1 - WAVE 1 - DAY 2

8/18/09 - TUESDAY

:::workout::: - 5/3/1 squat @ 645-830p
MAX=540*90% = 486
5/3/1 squat (beltless) - (75%)365x5, (80%)385x5, (85%)415x8
full squats- 315x10, 295x10, 275x10, 275x10, 225x10
SLDL- 315x8, x8, 335x8, 365x8

Got to bull****ting after the squats and milked the SLDLs for a 1/2 hour.. was going to throw in shrugs again, but I didn't feel like being there any longer.. I'll throw 'em in tomorrow... brutal ****ing workout, and I skipped one leg presses.. oh well.. sorry sid, I bitched out on the 365x20.. I forgot my belt and I had a hard enough time rocking out 365x5, lol..

here will be my training platform for cycle 1:

day1
5/3/1 military press
5 sets 10 db shoulder press
50 pullups
3 sets face pulls
4 sets db rows

day2
5 /3/1 squat
5 sets 10 squats
4 sets SLDL
3 sets single leg horozontal press

day3
5/3/1 bench
5 sets 10 flat bench
3 sets floor press
3 sets skullcrushers
100 dips
4 sets shrugs

day4
5/3/1 deadlift
5 sets 10 deadlifts
3 sets GMs
3 sets db curls
50 pullups

I've got an idea already for cycle 2, but I'm going to let this pan out and see how it feels before engraving anything in stone..

-JM-
08-19-2009, 03:55 AM
Big squattin' Jake. Impressive as hell.

Set up looks solid. Are you running it M,T,Th,F?

JSully
08-19-2009, 09:01 AM
hey flynn.. not sure what day's I'll be running.. will probably differ depending on my attitude towards the gym that night, lol.. maybe M, Tu, Th, Sa.. I dunno, we'll see..

Sidior
08-19-2009, 11:21 AM
Looks great jake, 415x8 is strong!

Now worries about 365x20, it gives us both something still to shoot for.

JSully
08-20-2009, 11:37 PM
WEEK 1 - CYCLE 1 - WAVE 1 - DAY 3

8/20/09 - THURSDAY

:::workout::: - 5/3/1 bench @ 645-815p
MAX=370*90% = 333
5/3/1 bench - (75%)255x5, (80%)265x5, (85%)285x12
flat bb bench- 275x10, 265x10, 255x10, 245x10, 235x10
close grip floor presses- 225x10, 245x10, 275x6
skullcrushers- 100x10, x10, x8
bb shrugs- 405x10, x10, x10, x15
dips- BWx15, x15, x13, x12, x10, x10, x9, x8, x8 = 100

I'm pleased.

Clifford Gillmore
08-20-2009, 11:44 PM
Awesome session Jake.

-JM-
08-21-2009, 01:49 AM
Holy sheet, your tris have to be toast!!

You went for the 100 dips too. I think I am gonna just do 50 and add weight......and I dont think I could bust out 100, especailly last!

Great stuff Jake!

ectx
08-21-2009, 03:26 PM
Good lord, you are a volume whore haha

No...he's just a whore. :hello: Jake!

JSully
08-22-2009, 08:07 PM
thanks guys,

f-you rene.. :D

WEEK 1 - CYCLE 1 - WAVE 1 - DAY 4

8/22/09 - SATURDAY

:::workout::: - 5/3/1 deadlift @ 345-545p
MAX=622*90% = 560
5/3/1 deadlift - (75%)425x5, (80%)455x5, (85%)475x8... fail on 12
deadlifts- 425x10, 405x10, x10, 365x10, 365x**** this set
GMs- 275x8, x8, 315x8
pullups- BWx6, x6, x6, x6, x5, x5, x5, x5, x3, x5 = 52 total
db curls- 50x10, x10, x8

**** my conditioning sucks.. those deads were so difficult.. my back was absoutely fried. I haven't done high rep deads in YEARS.. hopefully by the end of the 2nd cycle my conditioning will be high enough I'll be smoking high reps with decent numbers..

I took a vid of the deads, but I don't feel like uploading right now..

ZenMonkey
08-23-2009, 10:52 AM
Numbers look sick bro! Real strong pulling... and pullups! That a ton of pullups!

JSully
08-23-2009, 02:14 PM
thanks zen.. pullups are rough, but they're getting easier..

here's the vid::

zz3wtaznIVM

vid only goes up to the first set of 10.. camera died therafter, I'll remember to charge it prior to taking to the gym next time..

-JM-
08-23-2009, 02:52 PM
Seriously Jake, nice job with that last session.

Showing what has to be done.

JSully
08-23-2009, 03:09 PM
thanks flynn.. I'm just glad I don't look like a totall fatass @ 274lbs.. lol

-JM-
08-23-2009, 03:21 PM
No way man. Also its the dips and pullups you are able to do. Thats strong, strong stuff!

Just wondering, what age are you? Representing us old guys?

Sidior
08-23-2009, 04:27 PM
You don't look fat, just sexy.

Nice deadlifting brah!

JSully
08-23-2009, 05:09 PM
sexy, lmao.. thanks mang

flynn- I'm 26 bro.. you?

-JM-
08-24-2009, 04:56 AM
Im 30.....an old fart around here. ha ha!

JSully
08-24-2009, 10:43 PM
nah, that's still young flynn.. most of the pros are in their mid 30s-40s..

WEEK 2 - CYCLE 1 - WAVE 2 - DAY 1

8/24/09 - MONDAY

:::workout::: - 5/3/1 military press @ 640-750p
MAX=230*90% = 207
5/3/1 military press - (80%)165x3, (85%)175x3, (90%)185x10
seated db shoulder press- 110x10, 100x10 x4sets
pullups- BWx8, x8, x8, x8, x8, x6, x7 = 52 total
face pulls- 120x10, 135x10, x10
db rows- 115x10, x10, 120x10, x10

I'm exhausted.. great workout.. pullups getting much easier, even at 274lbs..

Sidior
08-24-2009, 10:44 PM
Great workout Jake. Those millies are standing eh?

-JM-
08-25-2009, 07:35 AM
BIG session Jake. Monstrous pressing.

Between 30-40 you say eh? I have 5 years to get good then. Excellent.

JSully
08-25-2009, 09:23 AM
thanks sid, yeah they're standing..

flynn- most of the masters are still ****ing beasts!! You've got a ****load of time bro!!

JSully
08-27-2009, 09:07 AM
WEEK 2 - CYCLE 1 - WAVE 2 - DAY 2

8/26/09 - WEDNESDAY

:::workout::: - 5/3/1 squat @ 745-910p
MAX=540*90% = 485
5/3/1 squats- (80%)[add belt]385x3, (85%)415x3, (90%)440x8
full squats (beltless)- 315x10, x10, 295x10, x10, 275x10
single leg horoz press- 150x8 x3sets
lying leg curl- 185x8 x3 sets

awesome workout, too fried for SLDLs..

I'll post the vid of the squat workout in the next day or 2.. right after the 440 set I figured out I think I could have had it for 10.. but it would have been a wickid grinder. The last 2 reps were damn hard as it was.. ah well.. next week is 465 and I'm gonna try to rock out 6-8 reps...

Chest tomorrow and deads on saturday!

BTW, I'm ****ing fat and I've got to get a hold on it. I'm BARELY squeezing into my notch on my belt and I refuse to drop a notch.. looks like it's time to get serious with diet/cardio..

-JM-
08-27-2009, 09:27 AM
5/3/1 military press- (80%)[add belt]385x3, (85%)415x.3, (90%)440x8

Holy **** Jake.......Thats a big mil press he he...

JSully
08-27-2009, 11:12 AM
lmao... my bad..

Sidior
08-27-2009, 11:30 AM
You weren't joking. That squat volume is nasty! 440x8 is awesome man.

JSully
08-28-2009, 10:23 PM
KJyqjaPJ9HM

Detard
08-28-2009, 10:34 PM
**** man, nice squats. 440x8 is strong!

JSully
08-28-2009, 11:00 PM
thanks bro..

WEEK 2 - CYCLE 1 - WAVE 2 - DAY 3

8/28/09 - FRIDAY

:::workout::: - 5/3/1 bench @ 745-905p
MAX=370*90% = 333
5/3/1 bench - (80%)265x3, (85%)285x3, (90%)300x11
flat bb bench- 245x10 x2sets, 225x10 x3sets
floor press- 245x10 x3sets
skulls- 100x10 x3sets
dips- BWx10 x6sets, BWx9 = 69total reps

gym closed, had to bail.. bench felt nice and strong, I can tell my max is higher already.. I'm anxious to max again, but I'm going to wait a couple more 5/3/1 cycles first..

Sidior
08-28-2009, 11:01 PM
Too much VOLUME! lol

Clifford Gillmore
08-29-2009, 02:17 AM
Freakin' cool benching big guy!

-JM-
08-29-2009, 02:22 PM
Mercy.....awesome squatting LJ!!!

That 315 set at the end was like nothing. But it would be after 440 x****ing 8!!!

Nice song too lol!

Benching was disgusting. This seems to be working out pretty well for you.

Sidior
08-29-2009, 04:52 PM
300x11 after I did 300x10 yesterday... you ****er!

Really nice benching lol.

JSully
08-29-2009, 10:44 PM
sid- yes, I am a volume whore and yes I did try to beat your 300x10, lol..

risk- thanks bro

flynn- thanks dude, yeah that 315 after the 440 felt like styrofoam.. lol.

WEEK 2 - CYCLE 1 - WAVE 2 - DAY 4

8/29/09 - SATURDAY

:::workout::: - 5/3/1 deadlift @ 415-615p
MAX=622*90% = 560
5/3/1 deadlift - (80%)455x3, (85%)475x3, (90%)505x6
deadlifts- 405x10 x2 sets, 365x10 x2sets, 315x10
pullups- BWx5 x10sets = 50 total
db preacher curls- 45x10 x3sets
seated db shrugs- 120x20 x3sets

I'm trashed..

vHaeX51zaaw

-JM-
08-31-2009, 05:18 AM
Brilliant session Jake. I would imagine you would be quite trashed after a million deadlifts.

505x6 is Big time...

JSully
09-01-2009, 09:04 AM
flynn.. this week is 535 deads, going to try to crank out 6 with that.. I'm no good on high rep deads, I just don't have the conditioning. 6 is a good number though so I'm thinking I'll nail it...


WEEK 3 - CYCLE 1 - WAVE 3 - DAY 1

8/31/09 - MONDAY

:::workout::: - 5/3/1 military press @ 615-730p
MAX=230*90% = 207
5/3/1 military press - (85%)175x5, (90%)185x3, (95%)200x8
seated db overhead press- 110x10, x10, x9, 100x10, x10
pullups- BWx8 x7sets = 56total
rope face pulls- 120x10, 135x10, 135x8
one arm db rows- 115x10, x10, 120x10, x20

I'm satisfied.

Weighed in at 281 post workout yesterday, **** I'm getting heavy. Started the diet at 3000cals/day yesterday with approx 350/200/90 split (p/c/f).. Going to keep on that for a week or 2 and see what the bodyweight does.. I'll probably need to drop to 2750 or 2500 to see any difference, however, I'm going to be adding 2-3 LISS with 1-2 HIIT sessions/week as well.. so the 3000 cals might give me a nice 10-20lb recomp.

JSully
09-01-2009, 12:35 PM
I also forgot to mention, those standing millies started from the floor. There was some jackass in the squat rack doing pussy squats so I had to clean the weight up first..

Not like it really matters, but it's noteworthy..

-JM-
09-01-2009, 04:27 PM
Jake every session you put up I am just WTF?

Seriously impressive.

How did you gain 7lbs in a frikkin week? Thats awesome and its obviously doing nothing but good for your strength. I know your trying to get down though so I wont go on lol!

Chalky Palms
09-02-2009, 12:35 AM
Ridiculous deads man, 505x6 is huge

Sidior
09-03-2009, 04:21 PM
Your volume frightens me... awesome man, just awesome.

JSully
09-04-2009, 09:04 AM
Jake every session you put up I am just WTF?

Seriously impressive.

How did you gain 7lbs in a frikkin week? Thats awesome and its obviously doing nothing but good for your strength. I know your trying to get down though so I wont go on lol!
thanks mang.. I've always beenable to gain weight easily.. I'm a natural fatty! lol..


Ridiculous deads man, 505x6 is huge
Thanks bro..


Your volume frightens me... awesome man, just awesome.
thanks dude... I wish I had more in me! lol

well, yesterday's workout will be a pussy workout for all those volume freaks out there like me.. I'm ashamed of my lackthereof, however, it was a decent squat session nonetheless..

WEEK 3 - CYCLE 1 - WAVE 3 - DAY 2

9/2/09 - THURSDAY

:::workout::: - 5/3/1 squat @ 640-730p
MAX=540*90% = 486
5/3/1 squat - (85%)415x5, (90%)440x3, (95%)465x7
accessory squats- 405x10, 315x10

done and done..

all day long I was amped to go squat last night but by the time my workout came around, I was dreading my workout. Energy levels low, I was hungry, stiff and just overall didn't feel like lifting a damn thing. I did my 5/3/1 and then a little bit more. I could have had that 465 for an 8th rep but I pussied out. I was going to go for 405x20 but again, I pussied out. I know I had it physically, I just wasn't there mentally to push myself hard enough.

meh, oh well.. next week is a much needed deload, so I'll go for that 405x20 in a couple weeks and nail it. The 10 set wasn't TOO hard, but it was hard enough to pysche me out and the get me pissed off later because I know I could have done it.

Here's the 465x7, another product of a poor mindset, I know I had the 8th one in me.

9QhX-BXQVIY

Sidior
09-04-2009, 02:17 PM
Ya those were fast. Ah well if you mind isn't in it better to finish strong then miss a rep.

JSully
09-05-2009, 12:26 PM
WEEK 3 - CYCLE 1 - WAVE 3 - DAY 3

9/5/09 - SATURDAY

:::workout::: - 5/3/1 bench @ 645-720a
MAX=370*90% = 333
5/3/1 bench - (85%)285x5, (90%)300x3, (95%)320x7
accessory bb bench- 245x10, x10, 225x10 x3sets
floor press- 245x10, 265x7, x6
skullcrushers- 100x10 x3sets
dips- BWx10 x10 sets = 100total
bb shrugs- 315x10, 365x10, 405x10, 405x15
+15mins LISS...

good workout.. LISS was pretty pussified but oh well.. baby steps.

JSully
09-09-2009, 09:16 AM
here's last night's final workout before deloading for a week:

5/3/1 - CYCLE 1 - WAVE 3 - DAY 4

9/8/09 - TUESDAY

:::workout::: - 5/3/1 deadlift @ 645-815p
MAX=622*90% = 559
5/3/1 deadlift (beltless) - (85%)475x5, (90%)505x3, (95%)535x3
pullups- BWx8, x8, x8, x8, x5, x6, x6, x5 = 54total
db curls- 45x10, 50x8
db hammer curls- 65x8, 70x8
GMs- 275x8, 315x8, x8

****ty workout, thank god it's over. I ate a bunch of donuts during the day at work and it ended up giving me hardcore heartburn which made the belt not an option unless I want to yak after every set. Had I worn a belt for my DL workout, I think I could have gotten 6 or 7 reps out of the 535.. The GMs felt good, real good..

So, a nice little story for everyone.. I finish my triple (truthfully, I can't remember whether it was 3 reps or 4 my mind was so blown by it, even right after putting the weight down I was like: "was that 3 reps or 4?", lol, so I just went with 3) with 535 (full resets BTW) and the "fitness manager" comes up to me. Short, petite (5'4 120ish), blonde with a ponytail, our conversation goes as follows:

fitness bitch: "You can't drop the weight"
me: "I wasn't dropping the weight"
fitness bitch with a sarcastic puzzled look on her face: "Well then what was that noise"
me: "I was setting it down"
fitness bitch: "Well it sounded like you were dropping it, and we can't have that here"
me: "I can pick it up and drop it if you'd like to hear the difference"
fitness bitch: "No, but it's going to destroy the floor"
me: "The floor is concrete" (I did not add that there are 2 thick layers of rubber mat, but that was obvious)
fitness bitch: "Well people are complaining"
me: *chuckling* "whatever"

so I ended my deads for the night, I got my 5/3/1 sets in so I wasn't too hardpressed, but I missed my accessory deads... I finished my workout and the fitness bitch was gone so I talked to one of the sales supervisors..

me: "So when is a good time for me to deadlift?"
supervisor: "Well you can't drop the weight"
me: "Dropping is open to interpretation. I can tell you I was not dropping the weight. Deadlifting 535 for reps isn't the quietest"
supervisor: "I know its not that quietest, we heard it from up here" (referring to the front, which is about 100 feet away, if that.. of course they're going to hear it)
me: "Well, I wasn't dropping it."
supervisor: "That may be true, but it was making alot of noise and we had, like, 10 people complain, and the rules on the wall say no dropping weights so we had to say something"
me: "Well what if I complain that I can't deadlift?"
supervisor: "Well, it's Daniel's gym (general manager) and you seem to have good rapport with him, so give him a call or come in and talk to him to find out when is the best time so you don't disturb people."
me: "I generally deadlift on saturdays when it's not busy at all, I was just making up a missed workout. I've got no problem deadlifting in "off peak" hours, but this is pretty ridiculous. If you have sensitive ears, why go to the gym?"
supervisor: she chuckled
me: "I'll be in tomorrow to talk to Daniel and get things clarified, Thank you."

piece of **** members need to mind their own ****ing business.. but no, they're too busy doing squats-curls against a bosu ball on the wall while listening to cher on the speaker.. god forbid someone deadlift and make it hard for them to hear their precious cher lyrics..

I can't wait to build up my gym in my garage..

-JM-
09-09-2009, 09:42 AM
535x3....beltless! Mother of god....

Bummer about the dicks in the gym Jake. I hate that 'rules are rules' BS...Not one of those ****ers could have lifted a 1/4 of what you were. I know exactly the type of people too. You decribed them perfectly...WTF are they even doing there at all? Go home ****ers!!

Sidior
09-09-2009, 01:45 PM
500+ beltless is nasty. Awesome deadlift story, I have had a few run ins over the years.

JSully
09-09-2009, 03:15 PM
thanks guys, I'm confident I would have smoked 535x6 had I had my belt..

no more donuts pre deadlift.. lol

Lones Green
09-09-2009, 04:56 PM
Nice story, haha. A similar incident is why I switched gyms.

JSully
09-09-2009, 08:12 PM
yeah.. I've already been kicked out of other branches for deadlifting and I've been at this one for a year and a half with no prior issues.. I've also had friends kicked out of golds for the same reason.. it's hard to find a hardcore gym these days.. at least in my vicinity.. there is one about 40 miles west I might check out.. we'll see..

ANYWAYS.. so I stopped at the gym on the way home from work. Got in a nice little chat with Daniel, the General Manager. I went in his office and asked if he had heard about the incident last night. He said he heard something but wasn't quite clear on everything and invited me to sit down and explain. So I told him I was asked not to drop the weight as it was disturbing customers. I explained again that I don't drop the weight and invited him to shadow me for a session to be sure. I offered to lift on "off peak" hours, but would need some direction and it would need to be flexible because I don't set appointments for myself to be at the gym. I go when I feel like it.

Immediately he said there would be no problem. He said he's seen me deadlift before and he knows I don't drop the weight. He said I put my weights back when I'm done and I'm not there screaming like other members he's seen. He said not to worry about deadlifting on "off peak" hours and he said that there wouldn't be an issue from here on out. He said to keep doing what I'm doing and if people complain he'll instruct his employees to advise the dip**** ****heads (that's more of a paraphrase) that I compete and that I'll be finished with my session shortly and pretty much in a nutshell to just get over it..

I was pretty psyched with my response.

galileo
09-09-2009, 08:30 PM
The manager sounds cool.

The part of the story you left out is that you were deadlifting naked.

Clifford Gillmore
09-09-2009, 10:11 PM
Cool manager for sure.

Our gym is nifty, I chuck Slayer on our 20 Bajillion Watt RMS Stereo and crank my tricep kick backs with the blue dumbell. Yeah, thats right - we're so brutal we don't have a pink one.

LuNa
09-09-2009, 11:16 PM
Great lifting, man!

Whats wrong with those commercial gyms nowadays. If i were there you would be complaining to the employees because some fat ass was staring at you with his mouth open. Nothing but respect! Keep up the great work and dont let that get you down.

JSully
09-11-2009, 09:18 AM
galileo- you're right, I forgot to add that..

risk- i do my kickbacks at home in my driveway with madonna in the background...with my green dumbbell.. lmao

lunalicious- thanks dude

5/3/1 - CYCLE 1 - WAVE 4 - DAY 1 - DELOAD

9/10/09 - THURSDAY

:::workout::: - 5/3/1 military @ 715-810p
5/3/1 military press- 135x5, 135x5, 145x5
seated db overhead press- 100x5, x8, x8
db side raises- 25x8, 30x8, x8
pullups- BWx8, x5, x5, x5, x5 = 28total
one arm db rows- 100x8 x3sets
bb yates rows- 225x8 x3sets
+misc abwork
&finished up with 20mins LISS on treadmill

nice, easy workout. had a little pump, felt good..

on a side note.. a friend of mine was browsing craigslist free stuff on wednesday night and he shot me an email link for a free 500lb tire. I sent the guy an email and he said it was more like 6-700lbs.... I'm going saturday to pick it up.. ****in-a-right!!

brihead301
09-11-2009, 11:44 AM
Dude, you should just sign up for Planet Fitness and quit deadlifting altogether.

That's cool that the manager was cool like that though. I was expecting him to give you s*** just like the others did. But he obviously understands that you are a serious lifter, and you're not trying to bother anybody (hell you even offered to change up your schedule to off peak hours just so you don't bother anyone).

Nice lifts in here though. You're a strong motherf***er!!!

JSully
09-11-2009, 09:53 PM
thanks bri..

5/3/1 - CYCLE 1 - WAVE 4 - DAY 2 - DELOAD

9/11/09 - FRIDAY

:::diet:::
0700a 3 scoops whey
0700a 10 fish oil caps
0700a 1 tbsp olive oil

0100p 1 can tuna
0100p 1/2 cup brown rice
0100p 2 tbsp lite mayo
0100p 2 cups cottage cheese

0600p 3 scoops whey
0600p 2 scoops twinlabs
*workout*
0830p 3 scoops whey
0830p 2 scoops twinlabs

315p 194c 64f = 2612 total cals


:::workout::: - 5/3/1 squat @ 645-740p + cardio
5/3/1 squat- 295x5, 315x5, 340x5
accessory squat- 225x8 x3sets (atf narrow stance on last set)
leg extensions- 205x15 x3sets
lying leg curls- 125x12 x3sets
SLDL- 225x8 x3sets
+20mins LISS

easy workout, quads got nice and pumped.. knees are kind of stiff, need to wear my knee sleeves all the time and not just heavy days..

started carb cycling today, not sure if I'm going to do a single high/low (2 days) type of cycling or the standard high/medium/low type.. I'll get that figured out in a day or 2.. I'm tired of being 280.. I was looking through my old WBB journal from 2005 and found this amazing pic.. I need to get back to looking like this, but with today's strength!!

http://www.wannabebig.com/forums/attachment.php?attachmentid=15946&d=1111225759

galileo
09-12-2009, 04:28 PM
Good pic. How much did you weigh then?

JSully
09-13-2009, 12:46 AM
Good pic. How much did you weigh then?235ish..

So, I've been looking for a tire so to flip as I'd like to enter a strongman in the next year or two.. I found an add on craigs list advertising a 500lb tire..

http://www.wannabebig.com/forums/attachment.php?attachmentid=27797&stc=1&d=1252824182

So I thew it in the trailer (not really, more like barely rolled it in) and brought it home. It was much easier to get out as I just let it fall. I flipped it abou 5-6 times and **** that **** is heavy. Didn't feel like 500lbs, but then again the only time I've felt 500lbs is on my back or in my hands and this was quite different.

It's labeled on the side of the tire as a Goodyear GP-2B..

According to this chart, http://www.ontariostrongman.ca/Resources/tires/tire_weight.pdf ,it's weight is 929-935lbs.. Probably has about 20% tread but I can't Imagine its much more than 100lbs under it's starting weight..

So... I've got an 800-830lb tire.. I'm stoked for my first training session, 5 sets of 5 flips.. not sure which day I'll be doing this on just yet..

JSully
09-13-2009, 12:47 AM
5/3/1 - CYCLE 1 - WAVE 4 - DAY 3 - DELOAD

9/12/09 - SATURDAY

:::diet:::
****ty

:::workout::: - 5/3/1 bench @ 550-640a + cardio
5/3/1 bench- 200x5, 220x5, 235x5
accessory bench- 185x12 x3sets
db incline bench- 100x8 x3 sets
floor press- 185x10 x3sets
skullcrushers- 65x12 x3sets
dips- BWx10 x3sets
+20mins LISS

easy.. legs are sore from yesterday..

JSully
09-13-2009, 09:50 PM
5/3/1 - CYCLE 1 - WAVE 4 - DAY 4 - DELOAD

9/13/09 - SUNDAY

:::diet:::
1200p 4 eggs
2 slices cheese
cliff bar

0400p 2 scoops ON
1 tbps olive oil

0500p 3 scoops whey
3 scoops twinlabs
*workout*
0700p 3 scoops whey
2 scoops twinlabs

0800p 11.5oz porterhouse (cooked)
2 red potatoes
24oz ff milk

total grams 357p 298c 94.5f
total cals 3471


:::workout::: - 5/3/1 deadlift @ 535-620p + cardio
5/3/1 deadlift- (double overhand, thumbless grip) 340x5, 365x5, 395x5 (mixed grip for last 3 reps)accessory deadlift- 275x8 x3sets
GMs- 225x8 (low bar, wide stance), x8 (high bar, narrow stance), x8 (low bar, wide stance)
bb curls- 95x8 x3sets
db curls- 30x8, 35x8 x2sets
pullups- BWx5 x4 sets = 20total
db shrugs- 100x15 x3sets
+5mins HIIT stairmaster & 15mins LISS treadmill

was going for 10misn HIIT stairmater but I accidentally hit the stop button and I didn't feel like reconfiguring it..

light workout, last of the deload. Taking tomorrow off and hitting a strong military session on tuesday. Diet was good and the wife showed up at home with a massive porterhouse steak. I trimmed the fat, broiled it up and weighed it totalling 11.5oz after cooking. Good stuff, only went over my cals by 200 and they were from 10g of fat and about 40g protein, nice and clean.

Need to update my goals for the end of the year (in my sig): 600lb SQ, 700lb DL, 400lb BE @ 250lb BW..

-JM-
09-14-2009, 08:29 AM
Thats a solid 240 in that pic from 2005 Jake. Impressive. Youll get back in that shape in no time. You have your diet dialled in. You know what you are talking about. I am ****e with that stuff.

That tyre is frikkin massive.

Ha ha, what a shame about the stairmaster eh?

Sidior
09-14-2009, 10:16 AM
Sexy ****ing tire. You did look large and in charge in 05...get cracking lol.

brihead301
09-15-2009, 07:14 AM
Jacked a** mutherf***er dude! Good stuff, enjoy the deload!

JSully
09-15-2009, 10:23 PM
flynn.. it'll be a journey getting there, but I'm sure I will..

sid- it is an awesome tire, lol.. 2005 was the year for me, now I just gotta get it back!! looks like it'll be along winter, haha

bri- thanks brah

9/14/09 - MONDAY

:::diet:::
0645a 4 eggs
2 pieces toast

1200p 1 can tuna
1/2 cup brown rice
2 tbsp lite mayo

0545p 4 hamburgers
4 slices cheese
4 pieces toast

0830p 3 scoops whey

total grams 259p 136c 97f
total cals 2453

:::workout:::
off day + no cardio..


forgot my last shake for the day that would have taken me up to 2600cals.. oh well.. diet still dialed in nicely aside from that mix-up

JSully
09-15-2009, 10:46 PM
5/3/1 - CYCLE 2 - WAVE 1 - DAY 1

9/15/09 - TUESDAY

:::diet:::
7a::: 4 whole eggs
3 slices turkey
1/2 cup cheddar cheese
8oz ff milk
1 cup cheerios

12p::: 1 can tuna
1/2 cup brown rice
2 tbsp lite mayo

7p::: 3 scoops whey
3 scoops twinlabs
*workout*
830p::: 3 scoops whey
3 scoops twinlabs

945p::: 6oz chicken breast
dinner roll
8oz ff milk

total grams 309p 296c 83f
total cals 3167


:::workout::: - not so 5/3/1 military press @ 715-810p
push press- 185x3, 205x1, 245x1, 275x1, 205x5, 215x5, 225x8
neutral grip standing db overhead press (full clean first rep)- 80x8, 90x8, 100x8
pullups- BWx8, +25x6, x6, x6, BWx8, x5, x7 = 46total
cable reverse flies- 25x10, 35x10
bent over one arm db rows- 115x10, x10, 120x10
+ 4 sets 5 tire flips (830lb tire)

great workout. I'm going to be entering a strongman/highland games event (www.nahighlander.com) on october 17th instead of my DL competition. The events are the open stone, 12" log press for max, 600lb tire flip and weight for distance. Being that I've never done a log press, I figured I better start training my push presses a bit more. So, this week I maxed on my push presses and then did some db work off the floor in a neutral grip to get myself used to the log. I'm going to need some work, but I think I'll have a 300lb log press in me for the competition. My tire is 830lbs so that should get me good and conditioned for the 600lb tire flip. The winner is the fasted time flipping the tire 75 feet. I'm going this weekend to make an apparatus for the "weight for distance" event which is similar to the hammer throw and I'm also going to scour the desert for a rock that I can chisel down to about 25lbs to practice shot-putting for the open stone. It's going to be awesome.

Tomorrow is squat day and I'm excited. Diet is spot on today. I'll weigh myself in the AM.

Sidior
09-16-2009, 06:04 AM
Highland games are awesome, gl with the new goal. Diet seems right on point.

JSully
09-16-2009, 11:44 PM
thanks boss..

5/3/1 - CYCLE 2 - WAVE 1 - DAY 2

9/16/09 - WEDNESDAY

:::diet:::
7a::: 2 scoops whey
1 tbsp olive oil
10 fish oil caps
8oz ff milk
1 cup cheerios

12p::: 8oz chicken breast
1/2 cup brown rice

7p::: 3 scoops whey
3 scoops twinlab energy
*workout*
830p::: 3 scoops whey
3 scoops twinlab energy

1030p::: 2 slices bread
2 tbsp pb
1 tbsp grape jam
1 scoop protein
1 tbsp olive oil

total grams 314p 293c 85f
total cals 3193


:::workout::: - 5/3/1 squat @ 840-1010p
5/3/1/ squat- 385x5, 405x5, (add belt) 435x8
12" box squats- 315x5, 275x8, 275x8
leg extensions- 250x12, 280x12, 295x10
SLDL- 365x8, x8, 415x6
lying leg curl- 170x12, 185x10, x8

blegh. diet is spot on, no issues there... not even that hungry... HOWEVER, everything felt so heavy today. I'm thinking those tire flips yesterday taxed my CNS or something. Every set of squats felt heavy and that low ass box squat was an ego check if I do say so. Gotta work that up and strengthen my hips more. Hopefully I'll recover in time for a good deadlift session on saturday followed by a good tire flipping session on sunday.

JSully
09-18-2009, 09:58 PM
9/17/09 - THURSDAY
am weight = 275lbs

:::diet:::
7a::: 4 whole eggs
3 slices turkey
1/2 cup cheddar cheese

12p::: 8oz chicken breast
1/2 cup brown rice

6p::: 2 scoops whey

8p::: 10oz potatoes
10oz pork chops
8oz ff milk

10p::: 2 scoops whey

total grams 315p 127c 116f
total cals 2812


:::workout:::
off day, no cardio


***************************************************

5/3/1 - CYCLE 2 - WAVE 1 - DAY 3

9/18/09 - FRIDAY

:::diet:::
7a::: 2 scoops whey
1 tbsp olive oil
10 fish oil caps
8oz ff milk
1 cup cheerios

12p::: 1 can tuna
1/2 cup brown rice
2 tbsp lite mayo

615p::: 3 scoops whey
3 scoops twinlab energy
*workout*
830p::: 3 scoops whey
3 scoops twinlab energy

930p::: 2 slices bread
3 tbsp pb
1 tbsp grape jam
2 scoops protein
1 tbsp olive oil

total grams 310p 305c 86f
total cals 3234


:::workout::: - 5/3/1 bench @ 650-805p + cardio
5/3/1/ bench- 265x5, 275x5, 295x10
incline bb bench- 225x10, 245x8, 275x7
incline db bench- 110x6, 120x8, x10
CGBP- 225x8, x7, x8
pin press on #5- med grip (approx 12" ROM) 275x7, 315x3, 275x6, 225x9
bb JM press- 135x8 x3sets
+20mins LISS treadmill

Damn.. wickid session, triceps are blasted. I believe my triceps are holding up my bench so I've really gotta start hammering them to bring them up to speed. I'm laying off the dips this cycle because my shoulders are pretty sore still and my RC is achey everytime I do a lateral raise even with no weight.. so instead I'm going to to some higher volume tricep work with other stuff.. I'm happy with today.

The diet feels great, calories aren't even very low and cravings aren't an issue at all. I'm allowing myself to have certain things just so long as they fall within my macros.. like my peanut butter & jelly sandwiches, lol.. man they're so good! Strength seems to be doing good thus far so we'll see how it goes over the next few weeks if I need to make an adjustment to makeup for strength loss..

Deadlifts tomorrow, w00t!!

Sidior
09-18-2009, 10:26 PM
Keeping up the strength and owning the diet.... niiiiice.

JSully
09-20-2009, 03:49 AM
thanks big guy..

5/3/1 - CYCLE 2 - WAVE 1 - DAY 4

9/19/09 - SATURDAY

:::diet:::
830a::: 2 scoops whey
1 tbsp olive oil
10 fish oil caps
8oz ff milk
1 cup cheerios

2p::: chipotle

615p::: 3 scoops whey
3 scoops twinlab energy
*workout*
830p::: 3 scoops whey
2 scoops twinlab energy

130p::: 16oz ff milk
1 tbsp pb

total grams 317p 304c 86f
total cals 3258


:::workout::: - 5/3/1 deadlift @ 710-850p
DEADLIFT (beltless, touch-n-go)- 415 x5 475 x5, 500 x10
4" deficit deads (full reset)- 315 x8, 365 x6, 405 x8
hang clean- 225 x5, 245 x5,
pullups- BW x5 x10 sets
db curls- 45 x10, 50 x10, 55 x8
db preacher curls- 40 x10, x10, 45 x8
seated db shrugs- 120 x20, x20, x17

Booyah, 500x10 suckas.. felt good, great workout and diet was on spot today. Cut out that 3rd set of hang cleans as I was going to go for 275 but everytime I caught the weight it was pulling on my left RC. I'm thinking I need to work up this heavy insted of jumping right into it. Stongman training tomorrow: tire flips, weight throws and push/pulling my car..

-JM-
09-20-2009, 05:14 AM
500 x10

That is tremendous Jake!! Impressive as hell.

The rest of that WO was brutal too. Your lower back must hate you!!

Sidior
09-20-2009, 10:50 AM
500x10 and then deficit deads.... dammmmn man. That is some of the best pulling I have seen you do with the 5/3/1 yet!

JSully
09-21-2009, 09:58 AM
thanks sid & flynn.. my back is pretty thrashed today, good thing its an off day. Push presses tomorrow!!

Here's my tire flipping vid from yesterday::

s8GPP0C4hEw

I did 3 total sets. 2 sets of 8 flips and 1 set of 10 flips (last set). I'm not worried about time at the moment, just being able to flip it for reps. Once I work up to 15 flips or so, I'll start timing myself.

In between sets I hooked up my tow rope to my in-laws 4runner, threw the tow rope over my shoulder and pulled the truck 50-60 feet. Then waited a minute and pushed it back prowler style another 50-60 feet. I did this twice then ended with that 3rd set of flips for 10 reps.

I'll post up yesterday's diet later: 2600 cals w/only 100g carbs..

JSully
09-21-2009, 09:59 AM
BTW, I ordered a pair of average bands.

brihead301
09-22-2009, 08:51 AM
Holy s*** with the 500 x 10 deads man! I love tire flipping. We occassionally do that in my MMA class, and it definately feels like it works all type of s*** that I don't hit with just the weights alone.....

JSully
09-24-2009, 08:45 PM
thanks bri, yeah the tire was awesome..

looks like I've got some updating to do::

9/20/09 - SUNDAY

:::diet:::
10a::: 6 eggs
2 slices toast
8.5oz red potatoes
8oz ff milk

145p::: 3 scoops whey

7p::: 10oz pork chops

8p::: 3 scoops whey
1 scoop whey

total grams 313p 114c 99f
total cals 2599


:::workout:::
830lb tire flip- 2 sets 8, 1 set 10
2 sets 60-75' toyota 4runner drag (w/tow rope over shoulder)
2 sets 60-75' toyota 4runner push


**************************************************

9/21/09 - MONDAY

:::diet:::
10a::: 2 scoops whey
1 tbsp olive oil
10 fish oil caps


1p::: 1 can tuna
1/2 cup brown rice
2 tbsp lite mayo

6p::: 3 scoops whey

8p::: 4 whole eggs
3 slices turkey
1/2 cup cheddar cheese

9p::: 3 scoops whey
16oz ff milk

total grams 301p 104c 94f
total cals 2466

I practiced throwing my WFD apparatus, its about 5lbs shy of the event weight, so I'm going to pickup a nickel plate to add to it. Got in about 15 throws or so before my grip was fried and it was dark outside. See vid here:
HQp0us2f3ao

************************************************

9/22/09 - TUESDAY

:::diet:::
7a::: 2 scoops whey
1 tbsp olive oil
10 fish oil caps
16oz ff milk
2 cups corn flakes

10a::: smuckers uncrustable pb&j

1p::: 1 can tuna
1/2 cup brown rice
2 tbsp lite mayo

545p::: 4 whole eggs
1 scoop whey

9p::: taco bell :(

I broke down, 2 chalupas and 3 taco supremes. Househunting is really getting the best of me. We found the house we love and put an offer in. Hopefully we'll get it this time. Taco bell was a result of exhaustion, frustration and an extreme case of the don't give a ****s.

*********************************************


5/3/1 - CYCLE 2 - WAVE 2 - DAY 1

9/23/09 - WEDNESDAY

:::diet:::
7a::: 4 whole eggs 28
3 slices turkey 12
1/2 cup cheddar cheese 14

1230p::: subway 60

630p::: 3 scoops whey
3 scoops twinlab energy
*workout*
9p::: 3 scoops whey
3 scoops twinlab energy

10p::: 1 scoops whey
16oz ff milk

total grams 298p 292c 98f
total cals 3242

:::workout::: push press @ 720-9p
PUSH PRESS- 225 x3, 245 x3, 265 x4
neutral grip standing db overhead press (clean first rep)- 110 x8, 115 x5, 120 x5
pullups- BW x8 x6sets, x4 = 52 total reps
cable reverse flies- 30 x10 x3sets
HS one arm rows- 4+35pps x8, 5pps x8, 5+25pps x8
cable one arm low rows- 135 x8, 150 x8, 165 x8

Good workout, diet back on key. Need to work on the lockout on my push press as it may be an issue. The db neutral grip push presses aren't too bad but the initial clean is a bitch. Diet back on track after a slip up, weight is up to 276 but I'm looking a little leaner in the shoulders and arms. Was going to hit legs tonight but I'm exhausted again. I'll hit up squats tomorrow then benching saturday and deads sunday followed by a good tire flipping session!

-JM-
09-25-2009, 01:20 AM
Wowsers! Big update...

I cant see the vids in work but I want to check them out later!

Those standing db overheads are monstrous. Diet is still looking strong. You HAVE to have one slip up or you would go nuts. I appreciate the stress of househunting though. You are still keeping things nailed down with eating and lifting which deserves a lot of credit!!

Sidior
09-25-2009, 09:54 AM
It's not a slip up, its a refeed ;) New apparatus looks very cool. Reading your log is making me realize how nice it is to be young and just getting out of school, staying really consistent with everything going on man!

brihead301
09-25-2009, 10:42 AM
Are you a fan of cheesy gordita crunches? They are the most amazing things in the entire world.

JSully
09-26-2009, 09:57 PM
thanks flynn..

yeah sid.. I've had a few "refeeds" the last few days, lol..

bri- unfortunately, no, not a fan of gorditas..

thursday's diet was on point, friday's was on point until after our home inspection. Everything went well so we celebrated with some Olive Garden. Today's diet was on point, until we stopped at taco bell on the way home from our concer.. **** it, I'll pick it back up next week.

5/3/1 - CYCLE 2 - WAVE 2 - DAY 2

9/26/09 - SATURDAY

:::diet:::
lots of protein, taco bell, more protein..


:::workout::: legs @ 615-725a
SQUAT- 405 x3, (add belt) 435 x3, 460 x8
12" box squat 315 x6 x3sets
ghetto GHRs- BW x8 x3sets
horozontal leg press- 400(stack) x10 x2sets
SLDL- 365 x8, 415 x10

Good workout, legs were fried..

Went to a concert today, was pretty good: five finger death punch, atreyu, sick puppies, digital summer and a few others that weren't great.. Overall a badass concert..

Stumprrp
09-27-2009, 06:32 AM
wow man big weight in here

Clifford Gillmore
09-27-2009, 02:41 PM
****s been killer Big guy! Great work!

JSully
09-27-2009, 07:37 PM
5/3/1 - CYCLE 2 - WAVE 2 - DAY 3

9/27/09 - SUNDAY

:::diet:::
waffle + "the wolf pack" for breakfast (4 eggs, 4 slices bacon, 4 slices cheese + lots of hash browns)
3 scoops whey + 2 scoops twinlabs energy pre-WO
3 scoops whey + 2 scoops twinlabs energy post-WO
probably some kind of omelette for dinner
and 3 scoops whey before bed..

unk calories, didn't feel like counting.. ate at "over easy" for breakfast after watching a building get imploded in downtown phoenix. I'll put that vid up in a few days, it was pretty sweet to watch a 10 story building fall to the ground. Over easy is a pretty badass breakfast restaurant that was featured on "Diners, Drive-Ins & Dives" on the food network a few months back. Good stuff!


:::workout::: chest/tris @ 3-445p
BENCH- 275 x3, 295 x3, 310 x8
incline bb bench- 245 x8, 265 x8, 275 x8
incline db bench- 120 x6, x8, x8
CGBP- 225 x10, 245 x7, x5
pin press on #6 (med grip, 5" ROM)- 315 x6, 365 x5, 405 x3, x2
seated db one arm overhead extensions- 45 x8, 40 x8, x8

finished things off with some tire flipping:
2 sets 5 flips
1 set 6 flips
1 set 8 flips
1 set 10 flips = 5 total sets, 34 total flips

good workout, rough flipping. Bench is getting up there.. I shouldn't have any problem of hitting my 400lb goal by the year end.

JSully
09-28-2009, 12:46 PM
OK, so I've figured out how I'm going to work up to the competition on October 17th.

This week is my last week of my 5/3/1 cycle and I don't want to deload and start another cycle before the competition. So, I'm going to go back to DE & ME work for a few sessions.

I'm thinking 2 DE days, 2 ME days and 2 more DE days then it'll be time for my competition.

So, something like this (dates are tentative):

Last day (deadlift) 5/3/1 = 10/3
DE upper = 10/5
DE lower = 10/6
ME upper = 10/9
ME lower = 10/10
DE upper= 10/12
DE lower = 10/13
Off until competition on 10/17.

This will be good because I'll get to see what impact two 5/3/1 cycles have done to my maxes. I'm predicting a 395 bench, 675 deadlift and a 585 squat @ 265-270lbs. I'll be sure to get vids.

Sidior
09-28-2009, 03:53 PM
Sounds like a solid plan. Gl with it dude!

JSully
09-30-2009, 08:05 PM
5/3/1 - CYCLE 2 - WAVE 2 - DAY 4

9/28/09 - MONDAY

:::diet:::
7a::: 4 whole eggs
3 slices turkey
1/2 cup cheddar cheese
8oz ff milk
1 cup corn flakes

1230p::: 1 can tuna
1/2 cup brown rice
2 tbsp lite mayo

530p::: 3 scoops whey
3 scoops twinlab energy
*workout*
830p::: 3 scoops whey
3 scoops twinlab energy

945p::: 2 slices bread
2 tbsp pb
1 tbsp grape jam
2 scoop protein

total grams 311p 308c 87f
total cals 3259


:::workout:::
DEADLIFT- 475 x3, 495 x3, (add belt) 525 x5
6" deficit deadlift- 365 x8, 385 x6, 405 x6
pullups- BW x6, x6, x4 = 16 total
db curls- 45 x8, 50 x8, 55 x8
+20mins LISS treadmill..

Pretty pissed about the 525x5, I had 8 or more in me if I were fresh. Those tire flips really screwed me.. I've got to be sure to not put them too close to my heavy movements.

*********************************************************

5/3/1 - CYCLE 2 - WAVE 3 - DAY 1

9/29/09 - TUESDAY

:::diet:::
7a::: 2 scoops whey
1 tbsp olive oil
10 fish oil caps
8oz ff milk
1 cup corn flakes

12p::: 1 can tuna
1/2 cup brown rice
2 tbsp lite mayo

615p::: 3 scoops whey
3 scoops twinlab energy
*workout*
830p::: 3 scoops whey
2 scoops twinlab energy

9p::: 9oz chicken
bread roll
24oz ff milk
10 fish oil caps

total grams 350p 296c 80.2f
total cals 3305.8


:::workout::: delts/lats @ 640-8p
PUSH PRESS- 225 x5, 225 x5, 225 x5
seated db overhead press (neutral grip)- 100 x6, x6
cybex sh press (neutral grip)- 165(stack) x12, x12
pullups- BW x8 x4sets, x6, x5 x3sets
HS rows- 5pps x8, 5+25pps x8, 5pps x10
one arm cable rows- 150 x8, 165 x8
+20mins LISS treadmill

Good workout, though CNS is still taxed.. pulls felt strong. Taking Wednesday off and coming in fresh for squats on thursday.

Also, going to alter the diet some and raise cals just a tiny bit. Going to 325/150/100 (2800cals) on off days and 325/350/100 (3600cals) on training days. Going to try to recomp a bit until January/February..

galileo
09-30-2009, 08:52 PM
MMmmmmm corn flakes.

-JM-
10-01-2009, 01:46 AM
Looking good with both training and diet Jake!

NICE PPress. 225 was easy for you though I am thinking.

Have you ever had any trouble with taking so many fish oil caps? I used to take 10 a day and within about 2 months I got a calcium deposit above my right knee cap......apparently because of the vitamin D in them? Does that sound likely?

JSully
10-01-2009, 09:11 AM
Yep Gal, cornflakes are yummy..

flynn- 225 is pretty easy usually, but it was my 4th training day in a row, not including strongman trianing plus I'm in dire need of a deload so it was actually pretty heavy at that time. I took yesterday off and ate a good amount, plus 9 hours of sleep so I'm feeling pretty good today for squats.

JSully
10-04-2009, 08:17 AM
5/3/1 - CYCLE 2 - WAVE 3 - DAY 2

10/1/09 - THURSDAY

:::diet:::
7a::: 4 whole eggs
3 slices turkey
1/2 cup cheddar cheese
16oz ff milk
1 cup corn flakes

1p::: 7.5oz chicken
bread roll
1tbsp lite mayo

6p::: 7.5oz chicken
bread roll
1tbsp lite mayo

9p::: 3 scoops whey
3 scoops twinlab energy
*workout*
2 scoops whey
3 scoops twinlab energy

930P::: 20oz ff milk

total grams 323p 353c 97f
total cals 3577


:::workout::: - legs @ 940-11p
SQUAT- (add belt) 435 x5, 460 x3, 485 x7
12" box squats (+chocked avg bands)- 225 x6, x6, 275 x6, 315 x2, x2
single leg SLDL- 110 x10, 120 x10, x10
leg extension- 250 x12 x3sets
lying leg curl- 170 x10 x3sets

BO0wsjrdBek

Good workout, legs are actually still pretty trashed as of today (10/4)..

*********************************************************

10/2/09 - FRIDAY

:::diet:::
7a::: 2 scoops whey
1 tbsp olive oil
10 fish oil caps
8oz ff milk
1 cup corn flakes

1p::: samurai sams

6p::: 4 scoops whey
1 tbsp olive oil

930p::: 6 whole eggs

total grams 281p 185c 107f
total cals 2827

***********************************************

5/3/1 - CYCLE 2 - WAVE 3 - DAY 3

10/3/09 - SATURDAY

:::diet:::
protein + fish oil + olive oil
6 eggs
protein + twinlabs energy
*workout*
protein + twinlabs energy
.... a box of pizza


:::workout::: chest/tris @ 1030-1155a
BENCH- 295 x5, 310 x3, 330 x6
incline bb bench- 245 x8, 265 x8, 275 x7
incline db bench- 120 x8 x3sets
pin press on #5 (med grip, 12" ROM)- 315 x4, 335 x3, 275 x7, x6
standing one arm OH tri ext- 40 x10, 45 x8, x8
CGBP- 225 x9, x6
+20mins LISS treadmill

damn.. Still feeling the burnout from thursdays squats. It was an OK workout at best.. felt weak under the bar and the pin presses hurt my left RC.. not going to be putting them that low anymore.. I liked where the were last week on the #6.. I could have gotten that 330 for 8 if I was fully recovered.. one more week then it's deload until the competition.

JSully
10-05-2009, 10:44 AM
5/3/1 - CYCLE 2 - WAVE 3 - DAY 4

10/4/09 - SUNDAY

:::diet:::
3 scoops protein + 3 scoops twinlabs energy
*workout*
3 scoops protein + 3 scoops twinlabs energy
6 eggs, 4 pieces bacon, 3 slices toast, 1 blueberry muffin, 1 piece cake
4 scoops protein
double whopper w/cheese, a couple fries and a choco milkshake
4 scoops protein


:::workout::: deads/lowback @ 8-930a
DEADLIFTS- 495x5, 525x3, 555x3
low back ext- +90x10 x3sets

went with my little cousin so we screwed around a bit. I wasn't in the mood to lift at all, especially after watching the vids from my deadlifts. I was STILL sore from squats so my deadlifts took a beating. I'll shoot the vid up tonight or tomorrow, but it's pathetic. My ass was flying up, I wasn't pulling back, etc..

After re-evaluating my training period for the last 2 months, I'm going to switch back to my westside-ish template I was doing before. I feel that by doing speed work and max work each week it was allowing me to recover faster and my workouts overall were better. I should have gotten that 555 for AT LEAST 6 and closer to 8. I'm not happy at all. I feel that losing the DE work has caused my form to drop on deads and I'm not getting the benefit of heavy rack pulls or floor presses, etc..

So.. I'll be doing DE sessions tonight and tomorrow, then ME sessions saturday and sunday followed by 5 days off before the competition. I'm thinking the 3 days off before ME will give me some good recovery time and 5 days off before the competition will make me good and ready for it. Will probably practice throwing a bit and do some minor cardio, but nothing extreme. Then back into it full force after the comp.

Sidior
10-05-2009, 12:37 PM
You may not be happy with your pulling but that squatting was awesome man. Great work!

-JM-
10-06-2009, 03:57 AM
You are doing A LOT Jake. I wouldnt be too critical on yourself. You'll get it in order. Still tremendous weight you are chucking about!

JSully
10-06-2009, 09:06 AM
thanks sid and flynn.. my squatting feels great (except for my minor hip issues) and my deads WERE feeling great but I can't work at maximum capacity with them as of lately. Hopefully switching things around will let me get them dialed back in. I want that 700DL by the end of the year.

10/5/09 - MONDAYb]

[b]:::diet:::
3 scoops whey, 1 tbsp olive oil, 10 fish oil caps
subway: 12" club on white, double meat, provologne, toasted, lettice, tomato, mayo, vinegar
3 scoops whey, 3 scoops twinlabs energy
*weight training*
3 scoops whey, 3 scoops twinlabs energy
2 choco chip cookies + 12oz milk
4 scoops whey

unk cals, couldn't be too far off from where I want to be though..

:::workout::: DE upper @ 615-730p

DE bench (+choked avg bands)
135x3
135x3
135x3
155x3
155x3
175x3
175x3
185x3
185x3
185x3 (grip varied every set)

incline bb bench
225x12
245x12
265x12

JM press
135x12 x3sets

cable straight bar pushdowns
200x10 x3sets

face pulls
120x10
135x10

seated db overhead press
100x10 x3sets

db side raises
45x10 x2sets

pullups
BWx8 (overhand)
BWx6 (neutral) ... ran out of time

I wanted to do another 2-3 more sets of pullups but I ran out of time as my wife and I had plans last night. Got through most of what I wanted and the session was probably the best I've had in 6 weeks. I enjoyed it much more than my 5/3/1 sessions so I'm going to stick with this. Will probably add in a couple sets of flyes as well. Felt pretty strong and the bands felt awesome.. speed was great!

Lones Green
10-06-2009, 11:32 AM
Westside is the best side.

You used choked bands for bench? You might want to stick with doubled bands.

JSully
10-06-2009, 12:29 PM
I'm not so sure I can do that. Here is a picture of the bench I have at the gym:

http://www.mensfitness.com/2008/images/30-min-chest/1008-chest-bench-press-1.jpg

I choked each band to the metal running below the bench pad. I don't think I'd be able to get the bands doubled to that. This was my first benching session with bands.. got any ideas on how to make the setup better?

JSully
10-06-2009, 12:32 PM
or are you suggesting double the bands to a dumbbell like this?

http://www.fitnessforoneandall.com/powerlifting/images/pictures/bands/bench-4.jpg
http://www.fitnessforoneandall.com/powerlifting/images/pictures/bands/bench-2.jpg

Sidior
10-06-2009, 02:11 PM
Doubling them to a dumbbell works well.

Clifford Gillmore
10-06-2009, 02:36 PM
Doubling them to a dumbbell works well.

Doubling them to TWO dumbells is where its at!

Lones Green
10-06-2009, 02:52 PM
Doubling them to a dumbbell works well.

Yup, this is what I do. None of the benches I bench on have band pegs. You may have to use some 10's to stabilize the DB.

JSully
10-06-2009, 04:06 PM
What's it called when you double the band to a dumbell, but also completely wrapping it around the dumbbell too? Sort of like what would need to be done for a floor press..

Sidior
10-06-2009, 04:08 PM
What's it called when you double the band to a dumbell, but also double it around the dumbbell too? Sort of like what would need to be done for a floor press..

If you double it twice it is quaded then, If I am understanding you correctly.

That would be way too much tension for DE work for most individuals when they press.

JSully
10-06-2009, 04:19 PM
If you double it twice it is quaded then, If I am understanding you correctly.

That would be way too much tension for DE work for most individuals when they press.

I was thinking quadded.. I'm not sure though. To be more specific, I would double it around the bar just like the picture above. However, instead of just letting the dumbbell sit on the middle of the band I would wrap the band all the way around the dumbbell handle once, then attach that band end to the bar. Hope that helps.. Sorry to be so confusing.


I wouldn't be doing it for DE day, moreso for ME floor presses.

JSully
10-08-2009, 12:59 AM
10/6/09 - TUESDAY

:::diet:::
7a::: 3 scoops whey
1/2 cup oats
4 tbsp pb
8oz ff milk

1230p::: 1 can tuna
1/2 cup brown rice
2 tbsp lite mayo

645p::: 10oz pork chops
10oz red potatoes

830p::: 3 scoops whey

830p::: 3 scoops whey

total grams 336p 179c 96.5f
total cals 2928.5

:::workout:::
OFF

****************************************

[b]10/7/09 - WEDNESDAY/b]

:::diet:::
7a::: 2 scoops whey
1 tbsp olive oil
10 fish oil caps
16oz ff milk
1 cup corn flakes

1145a::: 6.5 oz pork chops
10oz red potatoes

6p::: 3 scoops whey
3 scoops twinlab energy
*workout*
830p::: 2 scoops whey
3 scoops twinlab energy

1145p::: 2 slices bread
2 tbsp pb
1 tbsp grape jam
3 scoops protein
1 tbsp olive oil

total grams 317p 356c 91f
total cals 3511

:::workout::: - DE lower @ 645-845p
DE 12" box squats + choked avg bands
225x2
225x2
225x2
225x2
275x2
275x2
275x2
315x2
315x2
315x2

front squats
135x10
225x8
225x10

GMs
275x7
315x8
385x6

DE speed pulls + avg bands
315x2
315x2
315x2
365x2
365x2

lying leg curls
170x10 x3ses

one arm db rows
120x10 x3sets

seated v-bar cable rows
255x10
270x8
300(stack)x8

done.. didn't feel like doing curls or shrugs as this workout took long enough as it was.. strength felt good today, speed off the box was real good aside from the very last set.. front squats are going to take some getting used to but they felt good. Speed pulls against bands were ****ing brutal, my back is fried.

Stumprrp
10-08-2009, 07:20 AM
really strong speed squats, thats quite a bit with 315 + bands

Sidior
10-08-2009, 08:14 AM
That is one impressive DE day. Nice work!

Clifford Gillmore
10-08-2009, 08:24 AM
HOW THE **** DID YOU PULL AGAINST AVERAGE BANDS!!!!!

But really, the quad mini dead-lifts with 225 just about killed me.

JSully
10-12-2009, 02:18 PM
stumpy- thanks bro, just trying to get up to an 800lb raw squat.. may need a few more years, lol..

sid- thank you sir

risk- it was fine until it got to my knees, then that **** got heavy quick. lol.. I only have avg band so I'm going to be using them for pretty much everything that involves bandwork..

2 quick updates::

saturday workout = ME bench, 365x1, 385x0, 365x1, 385x1, 390x0, 365x2
+ millies & lots of tricep work

sunday = ME squat, 455x1, 495x1, 545x1, 585x1, 600x1 (15lb all time PR)
deadlift- 405x1, 495x1, 585x0
3 sets 8 pullups

+highlander training
tire flips- 1 flip, 3 flips, 90 seconds timed = 10 flips, 3 flips to finish off
stone put- 23lbs x 9 throws, best throw = 29ft
WFD- 52lbs x9 throws, best throw = 32ft

****ty bench session.. I REALLY need to work on tricep strength. I felt like I hit a brick wall 5" off my chest with that 390. blegh.. Squat was ****ing awesome and I'm assuming I was just trashed for the deads. I smoked 555x3 last week and have done 620 just 2 months ago.. I'll give it a go again in the next month or so.

bench, squat and tire flipping vids to come tonight.

Stumprrp
10-12-2009, 03:51 PM
super strong squat

JSully
10-12-2009, 10:08 PM
10/7 deadlift session
Qk2ql8PZzmU

10/10 ME bench
A8ubUg5GcAo

10/11 ME squat
i_B69dgwHRM

10/11 tire flip
_t4s3wSSnhw

deadlift session was pretty ****ty.. 555 felt so heavy. This was oen of the things that made me want to get back into westside, not working with heavy weight every week I feel has slowed my progress. I'll do a max attempt DL in a month and a half or so.. I might just wait until the end of the year, we'll see.

bench session was pretty ****ty as well.. another reason I changed my training.. without working with heavy weight, I feel my progress has been as good as it could have been. I should be happy with 15lbs on my bench in 2 months, however, I was making better progress beforehand.

squat session was f-ing amazing.. I smoked that 600lb squat with a 15lb all time PR. Super stoked about that..

tire flipping went well also, managed 10 flips in 90 seconds. I want to get that up in the 15-18 range, I need to work GPP more..

Enjoy the vids!

JSully
10-12-2009, 10:09 PM
oh... and I know those DLs weren't of the highest caliber. For some reason I was pulling up and not back and was having trouble breaking off the floor.. I'll be noting this ****ty form as to improve..

brihead301
10-13-2009, 07:02 AM
Nice lifts. I love it when people post vids in their journals. Congrats on the 15 lb. PR!

Clifford Gillmore
10-13-2009, 07:15 AM
600lbs squat is freaking awesome Jake!! Great work :)

JSully
10-21-2009, 04:33 PM
thanks bri & risk..

so..... no updates here in a while, lol

Took last week off of training for my highlander competition on the 17th. Good thing, because I took home 1st place. Here are the results:

stone put (23.5lb): 29'6"
log press: 260lbs
WFD (56lb): 24'8" (a 3 ****ty throws)
tire flip (750lb): 60ft came out to 8 flips in 30seconds flat

Turned out good and I won by 2 points. It was ridiculously exhausting as it was 102 degrees outside and we were out there from 9am until 430pm. Crazyness.. I'll get a vid up as soon as I can.

I did ME upper last night so I'll get that posted tonight, as well as my first day of my IF experimentation.

Also, I'm entering a strongman 11/21 near us. It's unsanctioned so nothing spectacular. Events include:

Squat for reps
Deadlift for reps
Military press for reps
Yoke Walk
Farmers Walk
Truck pull
Tire flip

I still need to get details on weights so I'll update when I find out.

Clifford Gillmore
10-21-2009, 07:18 PM
Great work Jake!! I think you're going to enjoy the Strongman, you have the build for it.

JSully
10-21-2009, 09:37 PM
thanks risk.. I'm not dumping PL though.. I enjoy them both!

10/20/09 - TUESDAY

:::workout::: - ME upper @ 630-8p

ME floor press
275x5
315x4
335x2
355x1
365x1
375x1

3 board press
315x7
345x5
365x4
345x3+1

standing military press
185x4
185x5 x2sets

scarecrows
BWx7
BWx10 x2sets

pullups
BWx8 x3sets

vbar pulldowns
240x5
210x10 x2sets

standing db shrugs
120x15 x4sets
120x12

CGBP
225x8
245x7
265x5


:::diet:::

IF began 8pm 10/19

6p::: 3 scoops whey
3 scoops twinlab energy
*workout*
8p::: 2 scoops whey
3 scoops twinlab energy

9p::: 6eggs

10/21/09 - WEDNESDAY

7a::: 4 whole eggs
3 slices turkey
1/2 cup cheddar cheese
16oz ff milk
2 cups cheerios

1030a::: 1 bagel w/cream cheese

1230p::: 2 cans tuna
1 cup brown rice
4 tbsp lite mayo

8p::: 4 slices bread
2 tbsp pb
2 tbsp grape jam
1 scoop protein

total grams 370p 463c 162f
total cals 4790 over 26hr recovery period

Diet went well, though I'm about 100cals over. Split was supposed to be 375/500/125.. Eggs put me over the fat so I cut the carbs a bit and stopped there. IF lasted 22hrs then I took in approx 1.25x daily cals (3700x1.25=4625cals) over the next 26hrs during recovery time. Overall for 2 days, I'm at an approx 1400cal deficit, however, I definately don't feel it. I feel this makes dieting much easier. Strength was fine yesterday, despite no food until my pre-workout shake. I'll definately need to keep on track for a few weeks to determine how well this will work. Morning weight was 275lbs this morning, down a few pounds from not eating much last week due to moving.

I'm pondering Southeastern Regionals USAPL comp on 12/5 in Florida. I'll be out there for my brother's Marine Graduation on 12/4 and we're driving back to Daytona Beach the same day so a 3 hr drive on saturday may be worth it to my family. I know they're dying to see me compete. I should be good for a 1700+ total..

JSully
10-21-2009, 11:44 PM
O4WPP0HdkzM

brihead301
10-22-2009, 06:56 AM
Putting 260 lbs. over your head is damn impressive!!! Good stuff man!

Stumprrp
10-22-2009, 10:32 AM
strong ass pressing

Sidior
10-22-2009, 01:12 PM
Awesome work man! I'm looking forward to seeing the vid once I get home.

JSully
10-28-2009, 11:49 PM
thanks guys..

I have been under the weather the past few days.. I hit a decent DE lower on thursday, 335+bands for box squats, 275x6 front squats, 465x2 4" deficit deads.. not bad session. Hit DE upper on saturday (right when the cold started kicking in).. managed a 305x4 incline bb press after 10 sets of speed benching with bands, that felt pretty good. Went on the rest of the day to till up my 2500 sq ft yard that is nothing but hard ****ing rock dirt. I had to flood it twice just to get the tiller to go down 2 inches. Then we spread some gypsum, mulch and 10 tons of sand on it and tilled it again. Now it's ready for sod... or not quite. This weekend I'm installing all of the sprinklers and sod will be delivered tuesday. Fun stuff.. I skipped the gym sunday to try to recover from the flu/cold, plus I had more work outside to do. I slept 10 hours sunday night, 12 hours monday night and 9 hours last night. Skipped last night because I was at home depot for 2 hours looking at plumbing for the irrigation and to tap into my house line. Got that done tonight.

So, here's today's quick workout from lunchtime.. I'm still only about 80% healthy, so it was a good session all things considered.

10/28/09 - WEDNESDAY

:::workout::: - ME upper @ 130-230p

ME floor press
315x4
335x3
345x1
355x1
365x1
375x1
385x0

flat bb bench
295x6
315x6
325x4
315x4

CGBP
225x8
245x6
265x5

pulldowns
270x8
285x6
300x6

called it a day there.. can't wait to feel 100% again..

:::diet:::
haven't been tracking while trying to get better.. cals are finally getting close to normal.. I just have no appetite when I'm sick.

Clifford Gillmore
10-29-2009, 02:19 AM
No wonder you got sick Jake, your DE acc. was heavy as ****! Maybe ask the Doc for more Test :)

Sidior
10-29-2009, 08:21 AM
375 floor press at 80% is niiiice. Sickness is going around, way to handle it man.

JSully
10-29-2009, 08:57 AM
thanks risk.. if I could convince my doc I need HRT, I'd be all for it.. haha..

sid- that lat spread looks sick bro.. I think 100% I'd be good for 390ish on the floor press.. I got 385 up about 3 inches but couldn't lock it out..

Stumprrp
10-29-2009, 10:16 AM
strong FP man

JSully
11-06-2009, 12:57 PM
looks like I'm due for another update...

I haven't been to the gym since 10/27 as I've been extremely busy around the house. I took friday, monday and tuesday off to trench, plumb, install irrigation, and lay sod.. Got most of it done, just need to plumb the lines to the front yard for when I do the front yard next year, also need to lay the drip lines for the plants/trees that are being delivered next weekend.

I went to the gym yesterday for some LISS cardio, some calves and abs.. tomorrow I plan on hitting a strong DE upper session. I'm entering a PL comp in Ft Myers florida on 12/5 as I'll be visiting my family and my little brother is graduating from Marine Boot Camp on 12/4. It won't be often they'll get to see me compete, so it's a pretty good opportunity for all of us. I'm shooting for a 400be, 615sq and hopefully 650+dead. I haven't maxed deads in quite a while, so I'm going to give it a go this sunday and see what I've got.

Anyways, here's a before and after of what I've already done with the backyard.

EDIT: It's still not done yet, lol..

Sidior
11-06-2009, 03:01 PM
New place and backyard look great man, congrats!

JSully
11-08-2009, 08:19 AM
thanks sid.. its a work in progress

11/7/09 - SATURDAY

:::workout::: - DE upper @ 805-940a

DE flat bb + dbl choked avg bands
135x3
135x3
135x3
155x3
155x3
155x3
175x3
175x3
185x3
185x3

incline bb bench
275x8
275x6
275x5
275x4

incline db bench
120x8
120x8
120x7

standing military press
155x6
155x6
175x5
185x3.5

side raises
45x10
50x10
55x8

floor press
245x6
225x6
225x8

straight bar skulls
95x7
95x5

straight bar pushdowns
200x9
200x8

:::diet:::
3 sccops whey
2 scoops results
*training*
3 scoops whey
3 scoops twinlabs carbs
3 scoops whey
footlong club, double meat (subway)
lots of meatloaf, mashed potatoes and cheesy broccoli

not really tracking cals yet.. I lost 9lbs last week due to being sick and working in the yard so I wasn't eating much.. strength was down a tidbit, no worries though, it'll be back next week.. need to fit millies in the schedule as they have taken a back seat lately and it shows.. that and my shoulders are pretty beat from benching by the time I get to them.. I'm hoping to get 225 for a couple reps by the end of the year. Got a PL comp heading up on 12/5 in Ft Myers, FL so I expect to be hitting some good numbers. 1700 raw is in my near future.

JSully
11-09-2009, 08:32 AM
11/8/09 - SUNDAY

:::workout::: - ME lower @ 915-11a

ME deadlift
135x10 wu
225x8 wu
315x5 wu
405x3 wu
495x1
545xfail ..... WTF?

squats
365x5
415x5
465x1 ... blegh

ME high pulls (knee level)
545x1
635x1
635x1
685xfail

lying leg curls
140x12
155x10
170x10

low back ext
+45x10
+45x10
+45x10

db curls
45x10
50x8
55x8

hs preacher curls
115x10
135x8
135x8

db shrugs
120x20
120x20
120x15
120x15
120x15


:::diet:::
3 scoops whey
2 scoops results
*training*
3 scoops whey
3 scoops twinlabs carbs
6 eggs
lots of speghetti w/ meat sauce


blegh, ****ty workout. I think I've still got some of the flu/cold in my system. Strength is WAY down and EVERYTHING felt super heavy. I hit a 600lb squat 3 weeks ago and a 555x3 deadlift 5 weeks ago.. now this? Weight is still down too, I'm not going to really start tracking cals too hardcore until after I squash this. I need to make 275 for the competition in december, so it'll be close. I'm going to shoot for 3500-4000cals/day to help with recovery, I'm still taking double vitamins and sleeping alot so hopefully within the next week my strength will be back to normal. I probably could have grinded the 545 off the floor out, but ****, I just didn't have the energy. Energy was trashed, motivation low and everything felt like double what it really was. I'm hoping this passes quickly.

Sidior
11-09-2009, 11:25 AM
It was clearly an off day with both your squats and deads feeling off. I'm sure you will be back to full strength in no time man. Days like that sure are frustrating though.

JSully
11-11-2009, 02:53 PM
I'm sick of being in the gym for nearly 2 hours a night.. new method of training: back to BB style split with a focus on strength.. still going to work a bit of speed in there too, but will be combining it with my max effort stuff as well as well as a bit more muscle group stimulation..

new plan::

back to BB style w/strength focus:

DAY#1: TUESDAY (CHEST - 22 sets)
speed bench against bands- 8 sets 3
max effort press movement- 5 sets 1-3
incline bench- 3 sets
incline (or flat) db bench- 3 sets
bodyweight flyes- 3 sets

DAY#2: WEDNESDAY (BICEPS/TRICEPS/ABS/CALVES - 21 sets)
bb curls (or db hammer curls)- 3 sets
db curls- 3 sets
hs curls- 3 sets
close grip bench (or 2/3 board press)- 3 sets
jm press (or skulls)- 3 sets
straight bar pushdowns- 3 sets
weighted dips- 3 sets
+misc abs/calves

DAY#3: THURSDAY (BACK/DEADLIFTS - 25 sets)
speed deads variation- 8 sets 1
max effort pull variation- 5 sets 1-3
GMs (or low back ext)- 3 sets
weighed pullups- 3 sets
bb rows- 3 sets
db rows (or incline db rows)- 3 sets

DAY#4: SATURDAY (DELTS/TRAPS - 23 sets)
standing military press- 4 sets
seated db shoulder press (or arnold press)- 3 sets
db side raises- 3 sets
face pulls- 4 sets
shrug rows- 4 sets
bb shrugs- 5 sets
+misc abs

DAY#5: SUNDAY (LEGS - 24 sets)
speed band box squats- 10 sets 2
max effort squat variation- 5 sets 1-3
one leg horoz press (or front squats)- 3 sets
sldl- 3 sets
lying leg curls (or ghetto GHRs)- 3 sets
+misc calves

Sidior
11-11-2009, 05:20 PM
I love how your quick workouts still have some nasty volume. You are awesome! Gl with the new split.

JSully
11-12-2009, 08:23 AM
thanks sid, they'll be quick once I'm not gimpy anymore. haha.. last night was pretty painful picking up weight off the floor and the dumbbells about killed me. today is feeling much better though.. as always, legs and deads will probably be a longer session, but that's alright. If I try to make them too fast I just get sick as ****. lol.. I'll shoot for an hour and a half on those days.


11/11/09 - WEDNESDAY

:::workout::: - chest @ 640-8p

DE flat bb + dbl choked avg bands
135x3
135x3
135x3
155x3
155x3
155x3
175x3
175x3

ME flat bb + dbl choked avg bands
225x3
245x1
275x1
295x1
305x0
300x1
305x1

incline bb bench
275x6
275x6
295x5

incline db bench
120x8
120x8


:::diet:::
2 sccops whey
2 scoops results
*pulled hamstring running*
double whopper + fries
2 scoops whey
2 scoops twinlabs carbs + 5-6 choco chip cookies
*training*
2 scoops whey
2 scoops twinlabs carbs + 2 choco chip cookies

unk cals.. I was going to start teh calorie deficit yesterday, but I had that incident with my hammy. For those of you who don't know, I was the center of a bet. Another co-worker said he could run a 40yrd dash in under 6 seconds and nobody thought he could. He's a tall, skinny, lanky guy so I chimed in and said 6 seconds is pretty slow and even my fatass can do it. So they all took the bet, I went outside and, despite a minor pull to my right hamstring, still managed 5.6 seconds at about 60% speed, lol. Then I got BK for winning. Overall, not a solid bet, considering I'm 3.5 weeks out from my december meet.. DOH..


Workout last night felt good, benching felt solid. I feel it's finally starting to get up there again. I'm shooting for 430-450 by mid next year. I'm hoping this hammy heals soon so I can still compete, I'll wait until next week before sending in my entry form to decide if I'll be good for it or not. I cut the workout short because with the bad hammy, it was taking me longer to get around than I wanted to be there. Could have finished the workout in an hour and 15 but my cripped ass was taking too long. No worries there, I got 90% of the session finished.

Next session: arms/abs/calves.. going to hammer the triceps tonight, oh yeah.

Sidior
11-12-2009, 08:31 AM
I learned sprinting was the devil that very way over the summer. Do the dbl choked averages add tension at the bottom of the lift too or just a ton at lockout?

JSully
11-12-2009, 09:16 AM
I've only got average bands and I'm on a tight budget as money is flying out the door everywhere else now that I'm a homeowner, lol..

What I do is choke the bands together, then put the knot under the bar that's under the bench. Then I wrap each side around the bar (under the bench) and then up to the barbell. There's definately resistance at the bottom, but not a whole hell of a lot. At the top, I'd say probably 90-110. Yesterday I hit that 305+bands. I would say it felt like 335 on my chest and felt like 400-410 at the top. But, I could be wrong.. I'm not really concerned, I'm happy with my #s as they seem to be progressing. I find the bands are helping immensely with my tricep strength improvement.

Sidior
11-12-2009, 09:18 AM
Ah that makes sense. I was not sure how you were setting them up.

brihead301
11-12-2009, 09:31 AM
Kick a** bench session man! Pulled hamstrings (or any other muscle at that) suck. Good luck recouping in time for the meet.

JSully
11-12-2009, 09:33 AM
Ah that makes sense. I was not sure how you were setting them up.

yeah I tried doubling them as you and someon else suggested, but I don't have dumbbells heavy enough for them to touch the ground. The 120s weigh them down, but they're really unstable. If I could get some 80lb KBs that would work but there's no way that'll happen. I could probably bring in my makeshift plate loaded dumbbells then load them up to 160 or so, but that's alot of wok. However, I am going to start dumbbell benching pretty heavy soon so it might be doable.. For now, the semi-double choke seems to work well..

You mentioned you pulled your hammy over the summer doing the same thing, how long did it take to heal? Any special rehab stuff you suggest to heal it faster.. I'm really not wanting to bail out of the competition in december. I'm on track to hit a 620ish squat and 650ish deadlift..

JSully
11-15-2009, 07:22 PM
11/13/09 - FRIDAY

:::workout::: - deads/back

deadlifts
225x8
225x8
315x6
315x6

weighed pullups
+25x5
+25x5
+25x5

HS hi rows
3pps x10
4pps x8
4pps x6

cable low rows
240x10
240x8
240x10

tried some light deads, didn't feel bad, though still quite sore. Could really feel it pulling so I kept it light.. didn't want to overly stress it with bb rows or db rows, so I just stuck with some hammerstrength and cables.. decent workout.


11/15/09 - SUNDAY

:::workout::: - delts/traps @ 940-1045a

standing millies
155x8
185x6
185x6
205x5

seated db sh press
110x6
80x12
80x12

db side raises
45x12
45x12
50x10

face pulls
120x10
120x10
120x10
120x10

db shrug rows
75x10
75x10
85x10
90x10

bb shrugs
315x10
365x8
415x8
415x8

hamstring feeling much better today, beeing stretching and heating it every day/night.. as well as rolling it and massaging it.. hopefully will be at or damn near 100% for this competition.. training felt good today, got a pretty nice pump in teh delts.. RC was feeling a bit twingy as I was doing db sh presses.. I seemed to tweak it a bit yesterday raking dirt/sand over to make an area of my yard level.. going to be laying border pavers tomorrow between my rock and grass.. yard is looking pretty awesome too.. did my first mowing today, good stuff.. legs tomorrow, we'll see how the hammy is healing up while box squatting..

JSully
11-22-2009, 02:08 PM
11/20/09 - FRIDAY

:::workout::: - DE squats + legs/biceps @ 710-810p

DE 12" box squats
225x2
225x2
225x2
225x2
275x2
275x2
275x2
275x2
315x2
315x2
315x2
315x2

horozontal leg press (close stance)
290x15
400x10
400x10

lying leg curls
255x10
125x12
125x11

leg extensions
205x15
205x15
205x15

seated db curls
45x10
45x8
45x8

unsupported st bar preacher curls
70x10
70x8
70x7

WOW, I haven't felt a burn in quite a while... since I'e been focusing on strength, typically the weight is heavy enough that I fail before it starts burning. I took a step back today and hit some hypertrophy work after my box squats, my legs are trashed and I was fumbling all around trying to walk. Hammy still hurting a tidbit, took it easy on the leg curls.

11/22/09 - SUNDAY

:::workout::: - DE bench + chest/triceps @ 910-1010A

DE bench
155x3
175x3
175x3
185x3
185x3
205x3
205x3
205x3
225x3
225x3

incline bb bench
225x8
225x10
225x10

flat db bench superset w/ cable bodyweight flyes
100x10 - BWx8
115x7 - BWx8
115x6 - BWx10

floor press
225x8
225x8
225x8
225x8

cable st bar pushdowns
200x12
200x12
225x10
225x8

Good workout, left RC was bugging me so I didn't push incline too hard. Again, the reps felt good and I got a good burn going. I need to take some ibuprofin and stick the heatpad on there tonight. It's been bugging me ever since I was grading the yard last week with a flat rake.. hopefully it goes away pretty quick. I'm going to stay away from overhead presses for a while.

I talked to a trainer in the gym today to get my bodyfat% checked. I was thinking I was 24-25% as I have been eating so much fast food lately with everything going on. Much to my surprise (and liking) I was 20.8%. Not bad, I'm weighing 270-275lbs depending on when I weigh myself so I'm satisified with where I'm at. Now begins the trek to 240. I've got 4 months to get down whilst increasing my bench 25lbs, squat 25lbs and deadlift 30-40lbs.. LETS GET IT ON!!

JSully
11-23-2009, 12:35 PM
just ordered some new bands::

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=245

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=246

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=515


pretty amped up.. going to try some band combos, doubles, quads, etc.. going to have lots of fun with these.. I would still love to get some chains, but these will makeup for them for now..

JSully
11-23-2009, 11:23 PM
11/23/09 - MONDAY

:::workout::: - ME deads + back/delts/traps @ 715-815p

ME low rack pulls (approx 3-4" below knee level)
add doubled avg bands
135x5
225x5
315x5
405x1
495x1
495x 0.85
405x1
455x2.5

vbar pulldowns
255x8
285x8
300x6

alternating dumbbelll front raises
45x8 -palms up
45x8 -palms down
50x8 -palms facing

seated cable rows
255x8
300x6
300x6

cable rope face pulls
105x10
120x10

.. ran out of time, had to skip shrugs and low back extensions, I'll hit those real quick tomorrow after cardio..

:::diet:::
2 scoops whey
3 cups corn flakes w/ 16oz ff milk
4 flour tortillas w/ 1cup colby jack cheese
1 can tuna w/ 1/2 cup brown rice & 3 tbsp lite mayo
1 scoop whey w/ 2 scoops results
*train*
2 scoops whey w/ 3 scoops twinlabs carbs

Total 3,202cal - 66.7f - 445.9c - 235.0p




Good workout, felt that hammy starting to slip on a couple of the heavier sets so I bailed to avoid injury. Once I'm 100%, I'll nail 585 + those bands.. that was some crazy ****ing tension at the top.. just crazy, lol.. rest of the workout went well, pulls felt very strong, RC felt good, but still took it easy on the face pulls.. Diet was spot on, time to get down to 240..

Clifford Gillmore
11-23-2009, 11:29 PM
Whats up with the name change Mr. Sully?

awesome pulling brother!

JSully
11-23-2009, 11:38 PM
meh, needed a change, lol.. thanks dude

seems you hit the name change too eh?

JSully
11-24-2009, 09:52 PM
11/24/09 - TUESDAY

:::workout::: - cardio + makeup traps

20mins MISS treadmill
3.5mph
8.5incline
125-130BPM
325cals

bb shrugs
315x15
405x8
405x12

seated db shrugs
120x15
120x15
120x15

low back extensions
+45x8
+45x8

easy ****, very quick...


:::diet:::
2 scoops whey
4 cups corn flakes w/ 24oz ff milk
4 flour tortillas w/ 1cup colby jack cheese
*cardio/training*
1 can tuna w/ 1/2 cup brown rice & 3 tbsp lite mayo
6oz chipotle chicken w/ a bunch of steamed zuchini & squash
8oz ff milk
2 scoops results

Total 3,228cal 77.8f - 404.4c - 231.6p

Sidior
11-24-2009, 10:01 PM
Real nice pulling brah! Band tension can get nasty on the hands at lockout.

LuNa
11-24-2009, 10:28 PM
Nice work! Really good looking sessions. How did you change your name? It would be amazing to get rid of this stupid name :p.

JSully
11-25-2009, 08:19 AM
thanks sid.. I should add that I put on straps at 495, I forgot, lol.. the 405 was brutal on my hands and I didn't have chalk. Even with the straps, I swear that was nearly 700 at the top, ****.. I wish there was a way to find out. lol..

lunalicious- just PM a moderator and they can change it..

JSully
11-25-2009, 11:14 PM
11/25/09 - WEDNESDAY

:::workout::: - ME lower @ 630-810p

ME box squat - to 12" box (~3" below parallel)
add choked green bands
bar x10
135x5
225x3
315x1
add belt
405x1
455x1
495x0
add 1.5" to box (~1.5" below parallel)
455x1
475x1
495x0

full squats
avg bands still on
275x6
315x6
365x6

lying leg curls
110x20
110x15
110x12


****... that was brutal. I finished that last set of box squats, but needed assitance to get off the box. I got bout 3" and couldn't move it anymore. Once I got a spot to get me going for 2-3" I locked it out with no problem. I'll smoke that in a few weeks. Band resistance at the top was just insane.. had to be 600+ and it felt every bit of it. I did hit that 475 which I'm happy about. Hammy was giving me some problems, letting me know it's not 100%, but other than that it's feeling good. Took it light on the hamstring work as I was going to do some GHRs and sumo SLDLs, instead just did some higher rep leg curls..Was going to do biceps but had to get going as I didn't have any time left and needed to get to home depot. Overall it was a good workout.

:::diet:::
2 scoops whey
3 cups cheerios w/ 16oz ff milk
2 packs quaker oatmeal banana bread
3 flour tortillas w/ 1cup colby jack cheese & 8oz chipotle chicken
1 scoop whey w/ 2 scoops results
*training*
1 scoop whey w/ 4 scoops twinlabs carbs

Total 3,195cal 76.1f - 428.0c - 236.5p


diet spot on, tomorrow is turkey day and there will be gorging..

Clifford Gillmore
11-26-2009, 03:41 PM
LOL, awesome squatting Jake. Those bands might have not have enough tension at the bottom, thats why they kicked in so quick.

JSully
12-01-2009, 08:05 AM
yeah risk, I agree.. not sure how to fix that though.. I have the bands choked on the bottom bar and we don't have any platforms..

I should probably update this with my one workout over the weekend.

I hit it up on friday 11/27 with a ME bench session.. setup some reverse bands and worked my way up to 465x1. I tried 475 twice and just couldn't get the last 4" or so of lockout. Hit up some easy 120x10 incline db benches then went on to hit a bunch of tricep pushdowns. I tried doing close grip presses and skulls but the were aggravating my rotator cuff.

For those of you that don't know, I messed up my RC about 2 weeks ago trying to grade my yard. You've got to really push down on the rake and then pull and while pushing down, something in my left shoulder/RC popped. It gradually got worse with all the other household products I was doing and I couldn't do a 15lb overhead press without some sort of pain. I've been icing it and ibuprofin quite a bit the last few days and it's feeling much better. Saw the doc last night and he said it was a labral strain and to keep doing what I'm doing now. No overhead presses or side raises for 2-3 weeks. Regular pressing is fine so long as I warmup good.

Meh.. oh, I skipped my DE deads and back/delt session sunday.. I've got DE squats tonight so I'll hit up some DE deads and maybe some easy pulldowns or something after the leg session. Going to florida for the weekend so diet is going to be off as I only get my mom's cooking once a year.. will get back on full steam next monday.

JSully
12-07-2009, 10:42 AM
I smoked a 585 squat on friday night.. Came out of the hole too slow being overcautious and tweaked the hammy again.. I was at the YMCA, I don't think anybody ever saw a heavy squatter there before.. After I was done, some guy started doing 225 squats on the smith. He immediately got called out by other lifters. It was humorous.

I'll get the rest of my vacation training up tonight..

JSully
12-09-2009, 11:24 AM
12/4/09 - FRIDAY

:::workout::: - ME lower + biceps

squats
135x10
225x8
315x5
405x1
495x1
585x1 <-finished the rep but tweaked the hammy

sumo SLDL
135x10
225x10
225x10
225x10

db curls
50x8
55x8
60x6

db hammer curls
70x8
80x8
90x6

Squats felt good, that 495 was a cakewalk. I was overcautious with the 585 and came out of the hole too slow. Recruited too many fibers and felt the tweak on my hammy. Its feeling better now, just another reason to slow it down for a few weeks.

12/5/09 - SATURDAY

:::workout::: - ME bench + triceps

flat bb bench
135x30
135x30
225x5
315x1
385x1
405x0 <-felt the RC pulling to had and told my spotters to pull it up

flat db bench
120x8
130x8
130x8

cable pushdowns
230x12
230x12
230x10

bb floor press
225x8
225x8
225x8


Workout felt good, that 405 bench was mine if I were healthy. I felt the RC pulling too hard to I bailed to avoid further injury. I'm going to hit things light for a month or so, maybe try to pack on some LBM until mid january or so and I'll start dieting again.


Will be hitting some light deads tonight along with some back work, was going to add shoulders but I'll give them a bit more rest since I'm still trying to get that rehab well.

JSully
12-09-2009, 09:46 PM
12/9/09 - WEDNESDAY

:::workout::: - DE deads, lats, rear delts, traps

DE deadlifts
135x20
add single monster mini (looped it around each side of the bar and just stepped on it)
335x1
335x1
335x1
335x1
335x1
385x1
385x1
405x1
405x1
405x1
425x1
425x1
425x1
445x1
445x1

GMs
245x10
315x8
315x8
345x8

pullups
BWx5
BWx5
BWx6
BWx6
BWx6

mini band reverse flies
x15
x15
x15

bb yates rows
245x10
295x10
345x6

bb shrugs
345x15
405x15
455x10

yeah... so I jimmy rigged the monster mini for the pulls, big deal. It probably added 30-40lbs at the top, nothing too hardcore. Speed was really good, kind of slowed down towards the end. Could probably go faster but I'm still nursing that hammy, which, also felt pretty good today. I could feel it notifying me of its presense a couple times but nothing negative.. Pullups were good. First workout at the home gym. I've only got 2 100lb plate, 2 45lb plates, 2 25lb plates, 4 10s, 4 5s and 2 2.5s so I don't have a **** ton of weight, but it was good enough for a light day. I'm hoping to get the rest this weekend. It felt good to finally hit up a strong back session, it's time to do some god damn work and get yoked!!!

brihead301
12-10-2009, 07:22 AM
Damn dude, how did that 345 lbs. GM feel? That's f***ing craziness.

JSully
12-10-2009, 07:58 AM
Damn dude, how did that 345 lbs. GM feel? That's f***ing craziness.

Truthfully, it felt sloppy. I've handled 415lbs before for 6 reps.. I just need to get used to 'em again. I haven't done GMs in 2 months and it shows. After the 3rd rep I got into the right groove and it felt pretty easy. I let it slide down on my back quite a bit (just below my rear delts) and it allows me to keep my back arched/straight as opposed to a high bar which will round your back pretty easily with heavier weights. I was throwing a tidbit of a squat into it, like I said, I need to work on form before I start going too heavy again. I see people switching off between high bar GMs and low bar GMs and I don't see any difference when I try them, aside from high bar GMs destroying my neck, and it's much harder to keep the bar in one place.. maybe another visitor (SID) can give me some advice, lol..

In addition, I was pretty surprised how easy the 345lb rows felt though, since I haven't done barbell rows in 4-5 months, I was just doing db rows all the time instead.

-JM-
12-11-2009, 04:14 PM
here ya go...

cafe press (http://shop.cafepress.co.uk/powerlifting)

Shipping might cost a bit though lol!

Sidior
12-11-2009, 04:18 PM
You just raw squatted what I did equipped, dammmn you lol. Nice DE day as well man. In regards to the GMs, I would say **** to gauging the weight. They are an accessory exercise, so just emphasize feeling it in the hams and add weight as needed. Your weight may vary based on the DE pulls beforehand as well. Just remember there is no GM in a comp.

JSully
12-22-2009, 08:09 AM
thanks sid.. I'll keep that in mind, I've got GMs coming up on wednesday.. No worries on the squat, you'll get there. I'm hoping to nail 650 for usapl raw nationals in july.. lets get strong bro!! bench is ever so close to 405.. goal is 420 for nationals... I haven't got to test deads in what seems like forever, so I'm going to shoot for 725 and hope for 700+, lol..

Sorry for the hiatus folks.. I've had a bit of an issue getting my rack bolted down to my garage floor. I was going to go with a certain kind of anchor, but I couldn't get them to grab, then I went and got bolts the guy at the store told me would fit and they did not, so I had to return them for smaller ones only to have them spinning around in the hole. Finally I just got another drill bit, went up a size and got the larger bolts. Problem is, the hardware store that carry's these bolts closes at 6pm. Between wrecking my car last week and other miscellaneous stuff that needs done on the way home, it took forever to get this thing finished.

I got it finished last night, cleaned up and beasted a nice leg session. Will be able to stay super consistent now that I can train in my garage, I'm pretty happy about that.

anyways, here was last nights training::

12/21/09 - MONDAY

:::workout::: - DE squats, legs, biceps

jumprope to warmup- 3-5 mins..

DE box squats
add choked avg bands
bar x15
135x10
add 13" box
225x2 x8sets
275x2
275x2
315x2
315x2

leg extensions
135x15
180x15
225x12-> drop to 180x6-> drop to 135x8-> drop to 90x10

front squats
135x10
155x8
185x8


bb curls
bar x15
85x10
95x8
95x8

mini band concentration curls
x8
x8

monster mini alternating hammer curls
x10
x10


crazy leg pump from the extensions and I was pretty fried for the front squats. Weight felt pretty light, but this was my first session back so I wanted to take it a little easy. My legs are absolutely trashed right now so I'm glad I did.. next time I'll add in some split squats or lunges.. biceps were pretty pumped too. I've got oly dumbbells, but I didn't feel like loading any weight so I just finished up with the bandwork, felt really good..

JSully
12-23-2009, 08:00 AM
12/22/09 - TUESDAY

:::workout::: - DE bench, chest, triceps

RC stuff to warmup..

DE bench
add dbl monster minis
bar x15 WU
135x10 WU
135x3
135x3
135x3
155x3
155x3
155x3
185x3
185x3
185x3

incline bb bench
225x10
225x10
245x9, rest/pause, x1

flat db bench
110x10
130x5
110x9

avg band flat flyes
x8
x10
x10

mini band pushdowns
x10
x10
x12

CGBP
225x6
225x5
225x4

straight bar skulls
75x8
75x8

one arm overhead tri extension
mini band x10
mini band x10


the shoulder was pretty sore after all of this. Rough workout and the triceps were absolutely blasted, I got squashed by that last 225 close grip on the 5th rep.. just didn't have it in me to finish the rep.. Finished up and iced the shoulder for about a half hour. Pretty good workout..

JSully
12-28-2009, 08:04 AM
pulled my hammy again, FML

JSully
12-29-2009, 08:19 AM
12/28/09 - MONDAY

:::workout::: - chest/tris

RC stuff to warmup..

5/3/1 bench
135x15 WU
185x15 WU
225x8 WU
275x5
290x5
310x7

speed bench
add doubled minis
135x3 x3sets
155x3 x2sets
185x3 x2setse

flat db bench
110x12
110x8
110x6

CGBP
add double minis
135x10
155x9
155x6
135x7

floor press
185x12
225x7
225x7

mini band pushdowns
x20
x20

+some hanging leg raises and crunches, nothing too serious

shoulder was sore but overall a good workout. speed was good, close grips felt good and strength on the bench felt decent.. iced up the shoulder for a 1/2 hour afterwards and went to bed, feels pretty good this morning... legs due tonight, I'll be wrapping the ham and trying some very very light stiff legs to get the blood flowing.. will steer away from heavy squats for couple sessions and stick with DE squats and front squats tonight..

:::food:::
2 scoops whey
2 scoops whey
1 can tuna w/ 2 tbsp lite mayo
4 eggs, 3/4 cup cheddar cheese, 6oz lowfat turkey kielbasa
2 scoops whey w/ 1 scoop results
*train*
2 scoops whey w/ 1 scoop results

Calories 2,418
Fat 78.2
Carbohydrate 134.5
Protein 298.0

back on the diet bandwagon.. calories a tidbit high but overall in check yesterday, going to be carb cycling. 3 days of 100-125g, 2 days of ~500g and 1 day at ~250-300g.. protein will stay consistent around 230-240g and fat around 65-75g.. I hate doing the standard deficit, I just can't stay motivated. At least this way my cals are still decently high 3 days out of 6.. we'll see how it works out. I don't feel I had any energy sacrifice last night.. 85% of my carbs were pre/post workout..

brihead301
12-29-2009, 09:15 AM
Very nice benching with the 310 x 7!!! Good luck with the hamstring man.

Cmanuel
12-29-2009, 09:32 AM
You are one strong mofo! Can't wait to see you at the nationals. If you need a place to stay when you come out to CO let me know, maybe I can hook you up.

Will you be in the 242 class? BTW your gym is badass. I'm friggin jealous.

JSully
12-29-2009, 09:40 AM
thanks bri

thanks cmanuel- that's an awfully nice offer, but I'm not so sure my wife will want to impose. lol.. we'll talk about it more in the future. I wouldn't mind being in the 242 class, but I think it's going to take too much work to get down that low. My LBM is somewhere around 215-220lbs. So sitting at, say 240, would put me at 9.1% bodyfat.. There's no-way I can maintain 9% bodyfat and pull the #s I want to. I'll probably compete in the 275s at about 250-260lb BW.. Eventually I'd like to be 270-275 @ 12% bodyfat.. I just started cutting, to try to get down to 12-14%.. shouldn't take too terribly long and I might as well do something useful with my body while this f-ing hamstring heals..

JSully
12-30-2009, 08:01 AM
12/29/09 - TUESDAY

:::workout::: - legs

DE squat
135x15 WU
135x15 WU
add choked strong bands + 13" box
135x2 WU
225x2 x3 sets
275x2 - hamstring did not like
225x2 x8 sets
remove box and bands
225x10 x5 sets

single leg extension
90x12 x4sets

SLDL hammy rehab
25lb plate x20 x3sets

front squat
225x3

.... and done. Didn't have the energy for front squats anymore. I'm going to move this up on the list to the first accessory lift I do. Front squats hit the core so awesome, I need to start hitting them on a regular basis. I used to have a 405lb front squat, I'm sure I can still nail 315 but damn.. I need to get back onto these. Legs are pretty fried.. hamstring did not like the 275x2 regardless of it being damn easy. Was too slow as I didn't want to fly off the box and pop it again, so I lowered the weight. I wanted to hit up some volume training with 315x10 x10sets, but again, I didn't want to aggravate the hamstring any more than it already is. I wrapped it and it seemed to feel better, but its hard to really tell as I could still feel itself making its presence known.. although I didn't get a hardcore burn yesterday while training, my legs are definately sore today. The 225x10 x5sets was actually pretty easy, next week I'm going to shoot for 315x10 for a bunch of sets, but I'm going to do it after front squats. After the workout I sat on the couch with a heat pad on the hammy.. feels pretty good this morning.

:::food:::
2 scoops whey
1 can tuna w/ 2 tbsp lite mayo
4 eggs, 3/4 cup cheddar cheese, 6oz lowfat turkey kielbasa
2 scoops whey w/ 1 scoop results
*train*
2 scoops whey w/ 1 scoop results

Calories 2,164
Fat 73.2 652 30 %
Carbohydrate 124.0 494 23 %
Protein 249.9


diet is pretty well dialed in now. One more day of "low" carbs and since I'm not training today I'll actually be able to enjoy them in the form of a sandwich or something. Tomorrow goes to up to high carbs, I'm definately feeling I need some. I'm so god damned hungry all the time. I feel like I'm on 500cals a day again, even with as much as 2100. I suppose by not dieting for so long, I've finally ramped my metabo back up to where it should be for my size. I think my miantenance is somewhere around 3300-3500. My higher cal days are going to be about 3700cals and medium will be about 2850 cals.. I'm looking forward to dropping some fluff. I woke up this morning, weight has stabilized from christmas gorging at a good 279.8lbs. Looking forward to dropping 20-25lbs and seeing how I look. I know I've addded some LBM over the last few months..