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Ajack
07-27-2009, 07:36 PM
UPDATE! 12/09/09

Currently preparing for my first meet April 25th. Using 5/3/1 methods.

Body weight is up to 205

Current Maxes are:
Squat 385
Bench 295
Dead 450

See post 79 for current programming.
http://www.wannabebig.com/forums/showpost.php?p=2256281&postcount=79


EDIT: Now doing starting strength, see further posts for SS workouts.

I want to create this log for a couple reasons

1)Accountability
2)Comparability
3)Education

Back story:
About 2 years ago I weighted 155lbs, trained and ate hard and got up to about 207. Two 21 credit semesters and a graduation later I'm back down to 183lbs and weak as ****. My appetite too has been shot, and I've been eating like crap.

Short Term Goals:
Build strength fast in many core lifts, and hope muscle memory will help me get back to my former physique.
Start eating like a man again.

Long term Goals:
Stronger and bigger than you.

Plan: -Training: I've always had the most success with a push/pull/legs split. 3 days a week and trying to add weight each week until I can't anymore.

Monday: Legs
Squats 4x6-10
Posterior chain movement: SLDL, GM's, Pull Throughs
Calves
Weighted Abs

Wednesday: Push
Bench 4x 6-10
OHP
Dips
Side raises

Friday: Pull
Deadlift 4x5
DB Rows/BB Rows
Chin Ups

Sticking to a few movements per session to be able to hit them as hard as I can, build GPP, and gain strength throughout.

Diet:
More foods, lots more, not crap either, ok maybe some crap.

Supplementation:
Whey
Mutli
Creatine
BCAAs
WMS
Fish Oils
You know, the basics.

-Ajack

Ajack
07-27-2009, 07:42 PM
7/27/09 - Legs

Free Squats
Barx10
135x10
155x10
175x8

SLDL
135x10
135x10
135x1 - Too tight at this point didn't want to kill myself this first session

Weighted Decline Bench Sit Ups
BWx15
5lbs behind the head x12
5lbs behind the head x10

Overall good sessions, this is going to be harder than I though, but I'm down for the challenge. These first couple sessions are going to be me getting back into and starting slow as to not get hurt trying to muscle **** the numbers I used to.

-Ajack

Ajack
07-29-2009, 06:47 PM
7/29 - Push

Warm Up with bar and tons of rotator cuff exercises.

BB bench
95x10
135x10
155x10
175x8

DB OHP Strict form
30x10 x7 x8

Side Raises
10x10
15x10
15x10

Dips
BW x10 x7 x5


Again, starting slow, I've lost so much strength this stuff is actually challenging right now. Kinda makes this log super boring right now but hey gotta restart somewhere.

A squatting story...We've all seen the quarter squat kids, it's become so cliche to make fun of them now BUT, I was so impressed but this today it needs retold.

Ok so there is a guy at the gym with HHHHAAAYYYYUUUUGGGEEE arms, just jacked shoulders, nice back and chest to match. He must know what he's doing, you dont just trip into a phsyique like that, or so I thought. Today apparently was leg day for him. Box squats were up first. Now I've trained with westside guys, read everything mark rippetoe has written, supertraining cover to cover, every Dave Tate article, Louie Simmons video,... etc, etc. I've taken my squat from 135lbs to 405lbs in a couple months. And I still don't think I know **** about squatting but, holy ****! Literally I've never seen someone extremely wide leg, 4 inch depth, curved back, knee wrapped, straight foot squat to a BENCH ever in my life. I could understand if this was someone new to the gym but this guy is massive...I mean REALLY? REAALLLY? Just goes to show ya just because someone looks like they know what they're doing, doesn't mean they do. Do your research and educate yourself.

-Ajack

Ajack
07-30-2009, 08:33 PM
Eated foods today. Yum. Since I've started eating well, adding in the creatine, and drinking more water I've stuff about 4lbs back in my mass. Weighted 186 this morning, and hopefully some of this water/cals will start translating into strength.

Ajack

Ajack
08-01-2009, 06:46 AM
7/31/09 - Pull

Deads
Barx10
135x10
165x5
195x5
225x5

Chins
BW x10 x6 x5

DB Rows
40x10
50x10
60x10

DB Curls


- Ajack

Ajack
08-05-2009, 07:20 PM
8/5/09- Pull + Squats

My gym is closed this week for upgrades or something so I trained at the university. The just got a bunch of sweet power racks with band pegs and new boxes so I decide to play with some banded box squats.

BW squatsx20
Bar w/choked green bandsx10
Hip warm up
135 and green bandsx5
135 and green bandsx5
185 and green bandsx5
225x3
135x10

Bench
barx20
135x10
155x10
175x5
95x10

Standing OHP DBs
25x10
35x10
35x10

Up right rows
45x10x3

Dips
BWx10
x9
x5


Still diggin out of the hole.

Ajack
08-11-2009, 10:34 AM
Monday 8/11/09 Legs

Free Squats
Barx20
Hip Warm up and stretching
Barx10
135x10
165x10
195x10
225x7

SLDL
115x10
185x5
115x10

Seated Calves
45lb plate x20 x4 slow

Decline sit ups
BWx15
5lb behind the headx x10 x10
I relaxed my at the bottom on these, made it 1000 times harder.

I was pretty pumped about the 225x7, maybe had 8 but didn't want to push it so early in the game. Still pretty good for those higher reps for me, try to hit it for 10 next week then another set after.

The SLDLs were disappointing, I was fried from squatting and my right hamstring was painfully tight so just worked the reps to pump some blood around. I'm gonna do pull throughs or GM from here on out, SLDL's are working out well for me after squatting.

Overall, good session, real happy about the progress in the squats so far. Hopefully will carry the momentum on wards to push day tomorrow.

-Ajack

Ajack
08-12-2009, 06:02 PM
8/11/09 - Push

rotator cuff warm up 10 minutes

Bench
135x10
165x10
185x8
135x10

Standing BB OHP
65x10
85x6
65x10
65x10

Dips
BW x10
BWx 10
BWx8.5

Upright rows
65x10
x10
x10

Pec Dec (lol)
40x15
40x12
40x12

Bench is still getting stronger, dips are coming along nicely, next week will be all sets for 10 no doubt. OHP still needs work but felt stronger than last week. Deads friday, and chins too, looking forward. Stronger...

-Ajack

Ajack
08-14-2009, 06:22 PM
8/14/09 - Pull

Dynamic Warm up 5 minutes

Deads
135x10
185x5
225x5
285x5
305x5

Chins
BW x10
X5
x3

DB Rows
40x12
50x10
65x10

Strong deads today felt good. Chins need lots of work, gonna keep pluggin away.

-Ajack

Ajack
08-17-2009, 05:56 PM
8/17/09 - Day 1 Starting Strength

Dynamic Warm Up

Back Squats
barx10
135x10
185x5
225x5
225x5
225x5

Bench
barx20
135x10
135x20
165x5
165x5
165x5

Passed on the DL's today since I pulled friday

Standing Abs
"4" x12x3

Dips
BWx10
BWx10

Good times, should be fun, may have started a bit high on the squat but I can always deload it.

-Ajack

Ajack
08-18-2009, 04:27 PM
Did some foam rolling last night before bed. I'm gonna have to stay on top of recovery and getting enough calories for linear progression. Went to sams and loaded up on some steaks and more whey. May take a walk tonight and foam roll some more 230 5/5/5 tomorrow, pressing, rows, and chins tomorrow. Starting 1/2 GOMAD for right now with 2% milk. Almost for the day on that.

Ajack
08-19-2009, 06:22 PM
8/19/09 Workout B Session 2

10 minutes biking warm up
Light stretching and Hip warm up

Squats
135x10
185x10
230x5 (good bar speed)
230x5 (good bar speed, leaned forward too much on last couple)
230x5 (good bar speed, better form than previous)

OHP
barx10
75x5
75x5
75x5 (fast bar speed on all)

Pendlay Rows
95x5 (too light)
105x5
105x5 (real light)

Chins
BW 8/8/7

Stretched real well afterwards to help recovery.

Squats were strong, I can do them easy, just gotta get past my head, mental toughness is a big part in moving your squats. OHP and Pendlay Rows were light and form was perfect. I feel like they are a good place to start and I'll add 5 lbs each workout for now. Will walk the dog tonight and foam roll to help stimulate some more recovery.

-Ajack

Ajack
08-21-2009, 02:02 PM
8/21/09 Workout A Session 3

Road the bike for 10-15 minutes and Stretched to keep knees and hips warmed up.

Squats
135x10
185x5
235 5/5/5 Holding tight on form still (okay bar speed at bottom, fast at top)

Bench
barx30
135x10
175 5/5/5 (heavier than I though but bigger jump than I intended)

DL
135x10
285x5 (lost grip at #4 switched to alternating 5 flew up)

Dips
BW 12/12/10

Standing Abs
#4 15/15/15

Squat form was better this session than Wednesday, kept my back much tighter, knees pushed out and chest up. Some reps were slower than others but the more I focused form the stronger I was. Jumped 10lbs by accident on the bench but I'll just got 5 from here on out. As for dead lifts 285 is a good place to start I think since I can pull 305 for 5 already pretty easily, just gotta work on grip with double overhand. Alternating grip works fine no problem holding the weight, also, i have no chalk at the moment either.

-Ajack

Drew92
08-21-2009, 04:45 PM
Nice work. So what have been your all time best PRs?

Ajack
08-22-2009, 08:32 AM
My previous all time bests look something like this:

Benched 265 x1
Squatted 335 raw x1
DL 385 x1

box squatted 405 once too lol

These came about a year ago I'd say but I've been pretty untrained since and it's hurt my strength. Also, I was about 15lbs heavier, but a lot more body fat too. Going just work on my strength raw and slowly to build a good base this time.

Ajack
08-24-2009, 06:30 PM
8/24/09 Workout B session 4

10 minutes bike warm up and stretching

Squats
Barx10
barx10
135x10
185x5
240 5/5/5 (Last rep was a grinder but generally still o.k. speed, hard but not grinding them out yet)

Press
Barx10
80 5/5/5 (fast bar speed)

Pendlay Rows
115 5/5/5 (fast bar speed)

Banded Adductor with blue band
1x25

Ok, so this weekend was terrible for recovery, tons of running, drinking and very little sleep, probably ate a boat load of calories though. So therefore, after getting up early for work today I was extremely tired and my knees have been bothering me. So I did a little research and found out that since I've been squatting in my nike shox, I was probably having my knees slide forward a bit and putting too much tension on them from slacking hamstrings and glutes. So I went and got some new converse all stars, and did some work with the "TUBOW" (terribly useful block of wood). It was a little weird with a flat shoe and making sure I was going back enough but, it worked really well and I really think I actually improved my form massively. I completely intended on just working a few light sets and working on form only today but I decided the hell with it and just went for my progression sets and did quite well too. With the form adjustments, I can feel it much more in my glutes and lower back, and they definitely feel like a weak spot in this movement.

My pressing form today was also much better than last week, moved the bar in more of a straight path. I will say the amount of stabilizers this activates in incredible. I was shaking on nearly every rep from doing these after squats. Anyways, rough day but got it done and got stronger.

-Ajack

Ajack
08-25-2009, 08:35 PM
Stretching, short walk and foam rolling for some active recovery today. Knees feel much better after form revisions yesterday and I've been watching nearly hundreds of videos and reading Rip's suggestions, tomorrow's form should be even better.

-Ajack

Drew92
08-26-2009, 02:03 PM
Stretching, short walk and foam rolling for some active recovery today. Knees feel much better after form revisions yesterday and I've been watching nearly hundreds of videos and reading Rip's suggestions, tomorrow's form should be even better.

-Ajack

Its good to see you are dedicated to your lifting. Keep it up.

Ajack
08-26-2009, 07:52 PM
8/26/09 Workout A Session 5

10 minutes on bike

Squats
Barx10
barx10
135 10/10/10

Bench
barx20
135x10
180 5/5/5

DL
115x10
225x5
295x5

DB Curls (4 teh biz peakz brah!)
15x15
30x10
10x10

SO I seem to have some sort of infection in the tear duct of my right eye. It's bother the **** out of me. And I had some McDonalds for breakfast this morning that gave me heartburn that last ALLLLL day even taking my prilosec in the morning. So I decided to deload the squats for the day and really worked hard on hip drive, keeping my knees out, head down, and shins up. I had a super crazy lower back pump, like almost unbearable. Don't know if this is because I'm emphasizing something too much or I just found a weak point with a more correct form or this dymatize energized xpand xtreme pump finally starting to do it's job (first time I felt the beta alanine kick in today, man that's a weird tingly feeling). I really need to get some videos of my squat form to see what I'm doing. My knees feel great though seem to have fixed that problem. DL's were strong and did over hand grip for the first 3 reps and alternate for the last two. Benching moved nicely too; I can really like I'm getting stronger here.

Going to the doctors tomorrow and hopefully getting some antibiotics to clear up this eye thing then it's on to squatting 245 Friday.

-Ajack

Ajack
08-26-2009, 07:55 PM
Weighted about 192-193 this morning. That's about 10lbs since starting this log, the weird thing is my pants are more loose in the waste but all my work shirts are getting tight as hell in the neck. Seem to be slightly leaner around the waste too. Oh stronger too as you can see above.

-Ajack

Ajack
08-28-2009, 05:34 PM
8/28/09 Workout B Session 6

7.5 minutes bike riding, stretching

Squats
Barx10
135x10
185x5
225x2
245 5/5/5

Press
barx10
85 5/5/5

Rows
85x10
135 5/5/5

Short workout today. Accomplished what I wanted to today and left, still getting stronger. Need to put more and more food into me though. Don't want to stall out on growing.

Ajack
08-29-2009, 10:38 AM
8/29/09 GPP

10 trips 75lb tire sled, 5 forward up hill, 5 backward down hill. Tire + Ashpalt friction = hard. Nice easy workout. Took some bcaa's, creatine, and some caffiene pre workout. 40g whey 60g wms/dextrose mix and 5g leuine postworkout. May do this more often, it's so damn simple and quick.

Ajack
08-31-2009, 06:34 PM
8/31/09 Workout A Session 7

Squats
barx10 x10
135x10
185x5
250 5/5/5

Bench
Barx20
135x10
155x5
185 5/5/5

DL
135x10
305x5

Dips
BW 12 / 12

Standing Abs
40x15
55x15
55x12

-Ajack

Ajack
09-02-2009, 08:05 PM
9/2/09 Workout B Session 8

Rows
barx10
barx10
135x5
140 5/5/5

Press
barx10
115 5/5/5

Squats
115x10
135x5
225x5
260 5/5/5

Chins
BW 10/8/5

Wasn't even going to squat today but did anyways, still kicking ass though. Steady slow progess, 40lbs on my squat since the beginning of starting SS. like 30lbs on my press too. 185 bench this week was easier than ever also. Need to sleep well these next two nights for 265 squats on friday.

-Ajack

Ajack
09-04-2009, 06:25 PM
9/4/09 Workout A Session 9

Hanging Leg Raises
BW 10/10/10

Bench
barx20
135x10
135x10
195 5/5/5

Dips
BW 12/12/12

Squats
barx10
135x10
185x5
225x3
265 5/5/5

Deadlift
135x10
225x5
315x5

-Ajack

Ajack
09-07-2009, 04:05 PM
9/7/09 Workout B Session 10

10 min warm up - Eliptical and Rotator cuff

Press
barx10
100 5/5/5

Rows
Barx10
145 5/5/5

Chins
bw 10/10/6

BB Bicep Curls Super setted with Side Raises
40x12, 50x10, 60x8
15x12, 17.5x10, 20x8

No squats today, too much drunk this weekend. Back to squatting Wednesday at 270.

-Ajack

Ajack
09-09-2009, 09:06 PM
9/9/09 - Workout A Session 11

Squats
bwx10
135x10
135x10
185x5
225x3
270 5/5/5

Bench
barx20
135x10
165x10
200 5/5/5

Deadlift
135x10
225x5
325x5

Dips
25lbs x 12/12/12

Standing Abs
35lbx15
45x15
45x11

-Ajack

Ajack
09-11-2009, 07:06 PM
Bodyweight 197! This morning, 3 more pounds then I'm back at two hundo! I'm definately looking and feeling alot bigger and leaner this time around the 200 mark so my training and diet must be working. Legs are tight as **** though and I got my bachelor party tomorrow so not much recovery on the horizon.

9/11/09 Workout B Session 12

Press
barx20? x2
95x10
105 5/5/5

Squats
BWx10
135x10
185x5
225x5
275 5/5/5

Rows
barx10
135x5
145 5/5/5

Chins
bw 10/10/10 PR!

BB Curls
50x12
60x7,8

Side Raises
17.5x12
20x10
22.5x8,9,10??

I dont know when all the PR are starting, pretty sure nearly all this stuff is PR territory at this point raw and with good form. I'll have to check old logs.

-Ajack

Ajack
09-14-2009, 07:47 PM
9/14/09 Brief deviation from the normal prgram

Sprained my ankle real bad this weekend so I didn't squat. Nor, did I do any SS stuff basically wandered around and did stuff i haven't done in forever.

Dips
35lbs 10/10/10

Hammer Strength Incline machine
45lbs x15
90lbs x10 x7 x5

Lat Pull downs
110lbs x10
160 x 10 x10

Good Mornings
barx10
95x10
135 5/5/5

Cable straight bar curls
???

Silly Iso curl machine

Still happy with the Dips PR. 35x 10/10/10 gonna do 12/12/12 later this week then try 45 next week. Strong dips = strong bench and bench chest.

-Ajack

Ajack
09-15-2009, 08:30 PM
9/15/09

Press
Warm up
115 5/5/5

Rows
155 5/5/5

Chins
12/12/9

Unilateral shoulder press machine
40x15
60x15
70x10

Standing abs
50x20
70x10
70x10

Almost 12 12 12 PR with chins, get'em friday. My shorts got stuck on the assisstance knob thing on like the 3 rep and I had to stall to pull it off and it killed my momentum. Get antsy not squatting can't wait til this ankle is healed.

-Ajack

Ajack
09-17-2009, 08:08 PM
Short and sweet today. Still being bother by this ankle although an brace is helping.

10 minutes dynamic warm up- rotator cuffs, bodyweight squats, etc...

Bench
barx15
135x10
185x8
205 5/5/5

BB Curls
30x15
60x12
70x10

Dips
35 12/12/12

15 minutes foam roll

10 min. static stretching

Body weight squats felt alright on my ankle, going to try and do some light weight squatting tomorrow to find out where this is at.

-Ajack

Ajack
09-23-2009, 07:08 AM
9/21/09 Workout B Session 13

Press
125 5/5/5

Squat
285 5/5/5

Row
155 5/5/5/

Chins
BW 12/12/10/5 (damn so close)

Standing Abs

Body weight was 199 this morning.

-Ajack

Drew92
09-23-2009, 03:23 PM
killin the squats...nice work

Ajack
09-23-2009, 06:14 PM
9/23/09 -Workout A Session 14

Bench
215 5/5/5

Squats
300 5/5/5

Dead
335x5

Stronger. Done.

-Ajack

Ajack
09-24-2009, 10:32 AM
9/24/09

My brother and I are a little banged. We've both been making great progress and are happy with the way our training is going. That being said we both feel like it's time for a deload/off week to recover before we move into our next cycle of training. Also, we'll be switching gyms and most likely training styles. Currently we're at a commercial gym and recently I got in contact with a gentlemen who owns an awesome power gym called pure sports and fitness. Ironically it's about 15 minutes closer to home and alot more on the way. There's a ton of strong people there. The owners son is at 242 and squats and pulls over 600.

Training is going to look like this for the next couple weeks

Next week is off week. May do some tire pulling and tons of stretching and foam rolling.

Week after that, Test our 1RM's for squat DL bench and press at the new gym to base our future training off.

3rd week another off week becuase it's my honeymoon =).

4th week Will do a speed days for squat/dl and Bench then 5/3/1 day for those also split into 4 days per week. Look something like this

Monday
5/3/1 squat/DL
Lower Accessory GHR, Reverse Hypers


Tuesday
5/3/1 Bench
Tricep Accessory

Thursday
Speed Squat
ABs
Biceps

Friday
Speed Bench
5/3/1 Press
Upper Back Accessory

Should work out well. Going to be using 5/3/1 instead of ME conjugate movements because as for right now raw strength and size is the goal.

-Ajack

Ajack
09-26-2009, 01:11 PM
Still debating on whether to continue SS or move to the above workout. I feel like I still have tons of progression left in linear mode and haven't even utililized front squats or power cleans to this point. Still would like to check my maxes soon though.

9/26/09 Workout B Session 15

25minutes Bike warm up

Press
warm ups...
130 5/5/5

Front Squats
130 5/5/5

Power cleans
115 5/5/5

Press is starting to slow down but I have no fear. After a nice off week I'll be fine with it again. Today was the first time ever doing front squats and power cleans. The front squats aren't too bad. Obviously I did these light as hell today, and really need to work on my grip/bar placement. No knee pain or anything so that's good. The power cleans f'ing kick your ass. Also, did these light today as I really need to learn the movement a lot better. I think I have the pull part down, jumping at the right time and catching it on my shoulders but, I feel I need to absorb the landing alot better with my legs. These made me feel weak as **** today and REALLY take alot of effort. I think replacing the rows with these for a while will definitely benefit me well and should pay almost immediate dividends. We'll See!

Stronger again.

-Ajack

Ajack
09-26-2009, 01:15 PM
9/26/09

After todays workout got some good recovery in too.

Cold water swimming immediately after workout 30minutes

15minutes hot tob

10 minutes cold

10 minutes hot tub

Stretched everything I could think of for static stretches of 30 seconds.

I really feel excellent after this. Super limber too. This weekend I'm going to try and eat tons of fruits and veggies and stay away from much of the processed crap I've been eating to help clean out my system. Also, plan on drinking plenty more water as well and getting some great sleep. Tomorrow, I'll take a nice walk and foam roll and stretch for a while too.

As for the deload week next week I plan on dragging the sled 3 days with plenty of stretching and foam rolling.

-Ajack

Ajack
10-01-2009, 09:03 AM
9/29/09 Deload work

20 Minutes bike

95lb power cleans 3x6

DB Curls 3sets 20 reps

Foam Rolling

Satic DB Holds 30 seconds
85lbs
95
95
120

-Ajack

Ajack
10-01-2009, 09:04 AM
9/30/09

60 Minute deep tissue sports massage.

This was extremely painful, found knots that were so evil. Should really help recovery for sure.

-Ajack

Ajack
10-05-2009, 07:32 PM
10/5/09 Testing

10 minutes Bike

5 minute dynamic warm up

Barx20?
135x12?
185x5
225x3
285x2
315x1
365x1 (PR)
405x Missed (over zealous spotter pulled me up too quick)
405x didn't have it at all

Leg Press
2 plates x30
4 plates x20

45 Degree Back Ext
35lbs on my head x10 x8

365 wasn't too bad, maybe would have got the first 405 but spotter grabbed me too quick. I'd estimate my 1RM to be somewhere around 385-390? Just a number to keep as a reference no real truth behind it. Leg Presses used as an accessory and the high reps were brutal. And on the back extensions I turn my feet out a little to hit my glutes hard, they're weak, period. NO bout a doubt it. Bench testing tomorrow.

-Ajack

Coke
10-06-2009, 01:06 PM
Liking the consistent efforts Ajack, props.

Ajack
10-06-2009, 08:03 PM
Liking the consistent efforts Ajack, props.
Thanks

Ajack
10-06-2009, 08:07 PM
10/6/09 Bench testing

Rotator Cuff warm up

Bench
barx20
135x10
185x5
185x5
205x2
225x1
255x1
275x1 easy
300x0
300x0

Incline DBs
40x20
50x20
60x15

Pec Dec Flyes
3 Sets 20 reps

Dips
BWTx3x12

Rope Push Downs
3sets x10

-Ajack

Ajack
10-19-2009, 06:33 PM
10/19/09 Workout "A" 15

Reverse Hypers
50lbsx10
100x10
100x10

SSB Low Box Squats
Bar(65lbs)x10
155x5
155x5
205x5
205x5

Bench
225 5/5/5

Deads
135x10
225x5
315x3
345x5

Dips 25x x10 x10 x10

New gym today, now have chalk, reverse hyper, swiss bar, cambered bar, SSB, and two normal racks. For about the same price. GPP is way down now though after these last couple weeks off. Need to step up the tempo of our workouts.

-Ajack

Ajack
10-21-2009, 07:02 PM
10/21/09 Workout B

Reverse Hypers
50x15x3

Front Squats
Bunch of warm up sets
185 5/5/none

Press
135 5/5/5

Power Cleans
135 5/5/none

Chins
bw x10x3

Neck
Front back side side 10lbs x 15,12,10

Some biceps curls

Front squats second set gave me a nice exersion head ache so I quit immediately. Everything else was fine til the 3rd set of power cleans, didn't wanna take the chance and be sidelines for weeks like the last time this happened. I must remember to breathe correctly!

-Ajack

Coke
10-22-2009, 09:24 AM
Sessions are looking very nice man.

Ajack
10-22-2009, 11:00 AM
Sessions are looking very nice man.

Thanks, Friday is back to low bar back squats to see where I'm at for 3x5s hopefully about 315.

-Ajack

Ajack
10-26-2009, 06:24 PM
10/26/09 Workout B Session 17

Squat
barx12
135x8
185x4
225x2
275 5/5/5

Press
barx12
75x8
105x4
140 5/5/5

Row
135x5
175 5/5/5

Chins
bw x15 x7 x5

Needs moar fuud!

-Ajack

Ajack
10-28-2009, 06:17 PM
10/28/09 Workout A session 18

Reverse Hyper
70x12
120x12
120x12

bench
...
230 5/5/5

Squats
...
285 5/5/5

Deads
365x5 (PR)

Dips
bwx12x2
decline sit ups
bwx15x3

Neck
10lbx15x2 4 directions

Was tired and beat down today. Fought hard to get through this workout. But I made it and proabaly was the vfirst time I fought as hard as I did and i felt quite accomplished afterwards.

-Ajack

Coke
10-29-2009, 08:37 AM
Fine efforts for both days Ajack.

Ajack
10-29-2009, 10:38 AM
Fine efforts for both days Ajack.

Thanks again!

For my squats wanted to drop down about 10% from where I was prior to my max attempt/wedding/honeymoon/sick break and work back up through where I was. Next week should be all new PR territory as far as 5RMs go. Gotta rest hard this weekend though. I'm getting run down real fast. More restoration techniques need to be employed. Plus more food.

-Ajack

Ajack
10-31-2009, 07:46 AM
10/30/09 Workout B? Session 18

Speed Squats
135x12
135x3x8

Press
45x12
95x8
135x4
145 5/5/5

Row
135x10
185 5/5/5

Shrugs
185x10
225x10
225x10

Incline DB Press
40x15
60x12
80x9.5'ish

BB Curl
50x15
60x12
70x8

-Ajack

Coke
11-01-2009, 12:04 PM
That's a big workout, a lot in the mix bro.

Ajack
11-01-2009, 05:29 PM
I was feeling saucy. My stamina seems to be way up even though I still have a lingering cold.

Ajack
11-02-2009, 08:09 PM
11/2/09 Workout A Session 19

Bench
240 5/5/5 PRs

Squat
295 5/5/5

Deadlift
375x5 PR

Calves
4x15-20

Dips
25lbs x10x3

-Ajack

Coke
11-03-2009, 11:44 AM
Good job with the new PRs guy.

Ajack
11-04-2009, 08:10 PM
11/4/09 Workout B Session 20

Press
145 5/5/5

SSB Squats
205 5/5/5

Row
190 5/5/5

Chins
bwx10 x3

Machine Preacher Curls
Some...

DB Curls
30,35,40 x 10

Ajack
11-07-2009, 08:16 AM
11/06/09 Workout A Session 21

Bench
245 5/5/5

SSB Squats
215 5/5/5

Deadlift
405 x 5 HUGE PR!!!

Spent.

This deadlift was an insanely big PR, if you've noticed this was my past 1RM about 6 weeks ago without chalk. It was no where near easy goings though. The final rep took about 10 seconds but I did lock it out with no hitching.

Also, my previous 1RM bench is 275, and I repped 245 for 5 there, 300+ is knockin!


My brother has been dealing with some tendonitis in his elbow and barbell squats are pretty much the only thing that makes it hurt. So we've decided to put the saftey squat bar to use and work with those for a while. This bar can make you feel unbeleivably weak. But i have a feeling it will pay off to work up some real strength on it.

Coke
11-07-2009, 10:29 AM
Solid numbers, especially with the deads man.

Ajack
11-09-2009, 06:41 PM
11/09/09 Workout B Session 22

Press
150 5/5/5

SSB Squat
225 5/5/5

BB Row
195 5/5/5

Dead Hang Chins
bw x10 x8 x5

BB Curls
60x12
70x10

Neck
10lb x20 x15 4 ways

-Ajack

Ajack
11-11-2009, 08:10 PM
11/11/09 Workout A Session 23

Speed Squats
warm ups
155(60%) 10x2

Bench
250 5/5/5

Deads
385x5

30 Minute Deck Hockey Game

Squatting heavy three times a week is getting a little rough right now. We're opting to add a speed day on deadlift days. Bench is coming along fine, feel like there is sticking point about mid way from lock out haven't stallexd yet though so gonna keep running with it. Dropped back down to normal progression with deads. the 405 last week took a lot out of me. So I plan to work back up through it.

Been playing a deck hockey game once a week, it's super good conditioning as it's pretty much all sprinting.

-Ajack

Ajack
11-13-2009, 06:01 PM
11/13/09 Workout B Session 24

Press
155 5/5/5 PR!

Squats
300 5/5/5/

DB Rows
70x20
70x20

Face Pulls
90 x 15
90 x 15

Oh my god gonna die. Deload week next week, can't wait. Light ass iso work and recovery methods $$$. NO Idea what my weight is right now but I'm getting a gross ass pot belly, it looks rediculous. May add some more GPP work some mornings now that I'm only squatting heavy every 5 days instead of 2-3. Also, my diet needs cleaned up. I've been a pig to get my weight up and it's certainly working.

-Ajack

Ajack
11-14-2009, 04:08 PM
11/14/09 Restoration/Conditioning

5 Mile Bike ride with my wife brother and his girlfriend.

This was a lot of fun and I think we'll use this to take advantage of any remaining nice days we have left. Definitely got the blood flowing through my legs.

-Ajack

Ajack
11-16-2009, 07:17 AM
11/15/09 Conditioning

1.5 Hour hike up and down some steep ass hills looking for a dead deer.

then 3 hours later

30 Minutes Deck Hockey Game

Felt like I was running in slow motion last night. I could barely catch my breathe. I'm convinced I have bronchitis. I did eat a ton today felt good. Weight is still good.

-Ajack

Ajack
11-16-2009, 05:32 PM
11/16/09 Deload Push

Warm Ups

Incline DB
40x20
50x15
60x12
70x10

Seated DB Shoulder Press
30x20
35x15
40x12

Tri Push Downs
x20x15x12

Cable Pull Aparts
x20 x15 x12

Chest Flys
x20 x15

-Ajack

Ajack
11-19-2009, 08:21 AM
11/18/08 Conditioning

30 Minutes Deck Hockey Game

Deload week continues. Getting the blood moving and joints loose.

Ajack
11-19-2009, 05:37 PM
11/19/09 Lower Deload

Hanging Abs 3x15
Reverse Hypers 3x15
TKE's 3x20
Unilateral Leg Ext 3x15
Standing Abs 3x15

2 times through
15x Side Crunches
15x KB Swings
20x Choppers

Nice and easy sweaty workout. Light weights high reps pretty tough just not taxing at all was fun.

-Ajack

Ajack
11-22-2009, 02:51 PM
11/20/09 More Upper Deload

Lat Pull Downs 5x10-20
BB Shrugs3x10-20
Face Pulls 3x20
Hammer Strength Rows 3x10
Hammer Curls 3x10-15
BB Curls 3x10

-Ajack

Ajack
11-22-2009, 02:52 PM
11/21/09 Conditioning/Recovery

4 Mile hike outside with my wife. Really nice hike moderately challenging. Enjoying the warm days left in November.

-Ajack

Ajack
11-22-2009, 02:53 PM
11/22/09 More Recovery

Foam Roll and stretching for about 20 minutes. MY sister challanged me to do a back bend. I was really damn close, found out my lats and shoulder flexibility is the only thing holding me back. I'm going to work on this.

-Ajack

Ajack
11-23-2009, 07:23 PM
11/23/09

Squats
305 5/5/5

Bench
135x5
185x3
225x3
285x1 10lb PR
300xMiss
300xmiss
295x1 20lb PR

Dips 35lbx3x8

decline abs
3x15

-Ajack

Ajack
11-30-2009, 07:49 PM
11/30/09 Squat

TKEs 2x20
Reverse Hypers 2x12

Squats
barx12
135x8
225x5
285x3
315x1
365x1 added knee wraps
385x1 20lb PR!

Leg Press
200x10
290x10
380x10

Donkey Calve Raises 3x20
Unilateral Leg Extension 3x10

Banded Sit ups
3x10

Seated Calves
3x15-20

-Ajack

Ajack
12-02-2009, 07:26 PM
12/2/09 Press

Incline bench
185x3x5

Fatbar Press
115 3x8

DB bench
60 3x10

Leaning Side Raises
20 3x10

Chest Flies
3x10-20

Cable Rear Delts
3x10-15

-Ajack

Ajack
12-04-2009, 06:40 PM
12/4/09

Power clean warm up
barx10
95x10
95x10

Deads
135x10
225x5
315x3
405x1
450x1 PR!!!
405x1
405x1

DB Rows
70 3x12

Pulldowns
130 3x12

DB Shrugs
60-80 x10

Cable striaght bar curls
75 3x15,15,8

DB Curls
2 sets

Huge deadlift PR today, lower back is fried from squat and deadlift PR's this week. Next week we begin 5/3/1 loading parameters.

I've decided to enter my first meet Mar 27, USAPL meet in Parma, Ohio. Not sure whether I'll do it single ply or raw yet. I've not yet got in gear but know a couple guys who may be able to help at a gym near my house. My weight has been hovering around 205 would like to get closer to 220 by the meet. We've been stepping up the assistance volume to try to add some mass. I need to just plain eat more though. Especially for breakfast...

Stay tuned!

-Ajack

Coke
12-04-2009, 11:03 PM
Props on the new deads PR.

Ajack
12-08-2009, 08:33 PM
Props on the new deads PR.

Thanks for the continued support man.

Ajack
12-08-2009, 08:35 PM
12/5/09 GPP

~2 mile hike

12/6/09 Conditioning

2 30min Dek Hockey games

12/7/09

~ 3 mile hike up and down hills.

I'm conditioned!

-Ajack

Ajack
12-08-2009, 08:42 PM
12/8/09 - First Day of 5/3/1 Loading

Warm-Up
3x10 low box jumps
3x15 TKE's

Squats
barx15
135x8
225x5
275x5
295x5
310x5

GM
barx15
95x15
115x15
135x10

Supersets
Leg Exts 90 3x15
Donkey calve Raises 280 3x15

Standing Abs
100x20
100x10 w/ green band over top
100x10 w/ green band over top

Reverse Hypers
50 2x15

-Ajack

Ajack
12-08-2009, 08:52 PM
I mentioned earlier in my log I was going to do a meet Mar 27th. Well with my work it's simply not going to work. So I've changed my mind...

Lexen Spring Classic in Columbus April 24-25th

My training for this meet will look like this...

Weeks 20 to 10: Two Cycles of 5/3/1 with added volume in assistance work to build muscle, GPP, and stamina. Will continue with my conditioning and getting my GPP up

Weeks 9 to 3: Traditional westside split alternating GM's and squats and deadlifting movements. And different ROM bench presses with some speed work days.

Weeks 2 to 1: 50% work and recovery.

Meet!

Ajack
12-09-2009, 06:32 PM
12/9/09 Bench 5/3/1

Rotator Cuff Warm Up
Barx20
135x12
185x5
200x5
215x5
225x5

Incline DBs
45x20
55x14
65x10
65x6

Dips
bw 3x10

Tricep Push downs
3x10

Flyes
3x10-20

Sweet bodybuilding pump today! Increased volume is a nice change and I welcome the hypertrophy I'm hoping to induce with the increased reps after my main lift.

-Ajack

Ajack
12-12-2009, 10:07 AM
12/11/09

Warmup underhand medicine ball throws
~30 ft x 40

Deadlift
barx20
135x5
225x3
295x5
310x5
325x5

Chest Supported Rows
4 sets 6-12 worked up to 135lbs

Pulldowns
140x3x12

BB Curls Least Sets to 40
70lbsx 15,10,7,7

DB Hammer Curls Sets to 40
25lbs 17,14,8

-Ajack

Ajack
12-13-2009, 04:49 PM
12/13/09

Reverse Hyper
140 2x10

Cambered Bar Speed Box Squats - Doubled Purple bands (~300lbs at the top, per Dave), Metal Suit
155x3
155x2
245x2
300x2X5

GHR
BWx3x10

Deads
225x3x5



Went up to Dave Brown's gym, Pure Sports and Performance, today, he was speed squatting and I figured I'd join in to learn some things. First time in a suit, first time squatting against bands, extra wide stance. He also worked on my deadlifting form. I've not been arching hard enough and pulling myself down to the bar, hence using too much back to break from the ground. With the extra arch, Off the ground feels like it's not the easiest part of the movement. Per Dave he says I have alot more squat in me than my current 385 max and a lot more deadlift than my 450 max.I'm really excited to start training up there more.

Afterwards I had 30 minute Dek Hockey game for some more conditioning.

Gettin' better everyday.

-Ajack

Ajack
12-13-2009, 05:03 PM
New Sig test

Ajack
12-14-2009, 07:14 PM
12/13/09

Rotator Cuff Warm Up 10 reops 3x through
Tucked Push Ups
Lying External Rotation
Propped External Rotation
LRIR

Press
Barx10
95x6
105x5
115x5
125x12

Hammer Strength Shrugs
90x15
180x10
270x10
270x10

Cable Pull Aparts
3x15-20

Plate Raises
35lbs x15x15x18

Standing Abs
100lb Stack + Green bands
x20 x12 x15

I think this was all I did, sure seems like I did more though... Guess not. Whatever... hit my reps plus 7 on my press. Works for me.

Stronger.

Ajack
12-16-2009, 07:13 PM
12/16/09 Squats 5/3/1

Reverse Hyper 90lbs
2x15

Low Box Squats
barx10
155x8
205x5
295x3
320x3
335x8 PR!!

135+Green band x3

GHR
BW 3x10

Leg Press
50kgx15
100kgx15
150kgx15

Calves
3x20

Lying Legs Raises
3x10-15

First Day at the new Gym www.Pureathletex.com It's got 3 mono's, forza comp bench, Westside Reverse hyper, GHR, bumper plates, bands, chains, boards, mastadon bars, cambered bars, SSBs, fat bars, 3x3 rack, collegiate DL platform, surround sound system w/ cd player, chalk, and best of all strong(er) people! Squats were first time off a monolift. This **** is WAAAAAAY different. I was falling forward and back, forgetting air, and all kinds of ****. I finally figured it out and got nice and tight and hit a nice rep PR!

Excited...

Ajack
12-17-2009, 08:18 AM
Did some foam rolling and stretching last night a couple hours after squatting. Trying to stay on top of prehab and recovery.

Ajack
12-21-2009, 08:51 AM
12/19/09

Benched Worked up to 240x8
4 Board 225x2x10
DB Incline 3x10
Single Arm Pull Downs
Tate Presses
Decline Abs

-Ajack

Ajack
12-21-2009, 08:55 AM
6 Weeks of Carb Cycling Starting NOW

Mon-High
Tues-Low
Weds- Med
Thurs-Low
Friday-High
Sat-Low
Sun-Low

I'll be posting my diet each day now too. It should help me keep track of my daily intake. The purpose of this diet is to shed some unwanted extra body fat, increase insulin sensitivity, and make my testosterone production more effective. I'll have 12 weeks prior to my meet to continue bulking and put the weight back on. I'd like to drop about 10-15lbs and compete at 198 in april. I'm about 206 right now.

Ajack
12-21-2009, 06:52 PM
12/21/09

Speed Squats (All sets against Choked purple band)
barx10
135x2
185x2
225x2 x5 sets

Deadlift
135x5
225x5
225x5
325x3
345x3
365x6

Chins
BW x10 x8 X5 X5

CS Rows
90lbs 3x12

BB Curls
70x10
60x10
60x10

DB hammer Curls
30x10 x3 sets

High Carb Day
730- Bowl of Raisin Bran w/ 1/2c. granola and milk
1000- 1c oats 1.3 scoop whey
1230- Foot long Baked Chix Subway 9grain whole honey oat non fat dressing
200-400 Drank 2c. oats 2.6 Scoops whey
500- Universal Storm BCAA, Glutamine
630 -60g Malto, 40g Dextrose, 40g whey
830 - Lean tacos w/ WW tortillas

Weighed about 215 after training today, estimate I'm about 207 in the morning. I'll check tomorrow. I have my First Low carb Day tomorrow.

-Ajack

Ajack
12-22-2009, 06:47 PM
12/22/09

800 - 2whole egss, 3 egg whites sprinkle of cheese on two WW tortillas
930- 55g whey
1230 - grilled chix salad w/ low fat raspberry dressing and 1/4c sunflower seeds
200 - 55g whey 1/4c peanuts couple peices of beef stick and like 1oz cheese
500 - taco meet salad on lettuce
730 - shrimp scampi and mixed vegetables

Slept in today instead of cardio, got to bed late sleep for recovery took precedence.

Discipline.

-Ajack

Ajack
12-23-2009, 07:54 PM
12/23/09

Speed bench Doubled Monster Minis
Barx10x2
135x5
155x6x3 two grips

Press
125x3
135x3
145x8

Hammer Strength
70 3x15

Facepull to double Bi pose things
4sets 15 reps

Hammer Strength Shrugs
225 3x10

Side laterals
3x10

hanging abs
3x12

4Way neck
3x15

-Ajack

Ajack
12-24-2009, 11:59 AM
12/24/09

15 minutes warm up racquetball & hips

Squats
bar(65lbs) 2x10
below parallel box
155x8
205x3
245x5
275x5
310x3
350x7 PR!!

Suspended Cambered bar Good mornings
barx8
95x12
140x5
190x5
240x5

Leg Ext
3sets 15,12,10

Reverse Hypers (swinging)
230 3x10

1 set banded standing abs then I couldn't take anymore without throwing up...

I really wanted to get a video of the 1rep set that I got for 7 today but, totally forgot. I set up my squat numbers off of my raw free squat so I keep crushing the final reps. Also, my press is way too low at this point, the last sets are like body builder reps. DL and bench are fine where they are with a small increase.

I'd like to get a video of the gym up for everyone. Their website is on the way too I'll get a link in my sig as soon as it gets up and running.

Behemoth
12-27-2009, 06:34 PM
Strong lifting brah. You live in the city or just the area?

Ajack
12-28-2009, 06:26 PM
Strong lifting brah. You live in the city or just the area?

Hey thanks, I live in the north hills and train in wexford. If you ever in the area let me know and stop by the gym.

Ajack
12-28-2009, 06:34 PM
12/28/09

Warm up 2x10
Rotator cuff external rotation
rotator cuff lateral roation
landmines
push ups

Bench
barx12
barx12
135x8
185x8
205x5
225x3
250x7.5 brother grabbed it but i had the 8th for sure.

Floor Press
135x12 +1 chain
135x12 +2 chain
135x10 +3 chains
185x5 +3 chains
185x5 +3chains

Incline DB Press
50x15
60x15
65x10

Rope Push downs 3x10-15

Kick backs (el oh el, krazy pumps brah!)
3x10

Internal Rotation Machine
3x15 both ways

The floor presses were fun and heavy as hell, proabaly the most amount of weight in my hands I've ever had at the top. Video of the gym to come soon.

-Ajack

Behemoth
12-28-2009, 07:02 PM
Hey thanks, I live in the north hills and train in wexford. If you ever in the area let me know and stop by the gym.

I appreciate the hospitality brother. I'll be following this one along so keep killin it like you have been!

Behemoth
12-28-2009, 07:04 PM
12/28/09


Kick backs (el oh el, krazy pumps brah!)
3x10



"friends don't let friends do kickbacks" ... just sayin'

Ajack
12-31-2009, 07:20 AM
12/30/09

Warm Ups
Reverse Hypers 90 3x10
Seated Box Jumps 2x10

Deads
135x5
225x5
305x5
345x3
385x6 REP PR

Pull downs
3x10-15

Hammer Curls 2x10
DB Curls 2x10

Straight arm pull downs
3x10-15

Beat today, but hit a PR on deads so just did some easy accessory items to get out of there. Ate an ass ton for dinner. Feeling fiiiiinnnnneeeeeeee.

T o m m Y
12-31-2009, 07:52 AM
solid past few workouts bro,nice PR's you hit there..

Ajack
01-02-2010, 02:59 PM
1/02/09 Press

Shoulder Horn 2x10
Indian clubs 2x10

Press
barx15
95x8
125x5
145x3
165x4 (PR)

Hammer Strength Reverse seated press
45 3x10-15

Lateral raises
3x10

Band Pull Aparts
3x12-15

Upright rows
3x12

Decline aBS
3X12-15 25LB bar

gripper
50lbs 3x10

T o m m Y
01-02-2010, 03:45 PM
Loooking good in here bro,are you doing 5/3/1?

Ajack
01-04-2010, 08:01 AM
Loooking good in here bro,are you doing 5/3/1?

Ya, it's 5/3/1 for my main lifts. I've added speed work on the deadlift and press days and I'm using lots of volume afterwards too. It's part of my cycle for this up coming meet. I'll be doing this for about 6 more weaks. I'll cut the assistance volume some and instead of 5/3/1 I'll be using a regular westside template.

Ajack
01-05-2010, 06:36 PM
1/05/10

Deload Squat
barx10
155x5
245x5
265 3x5

GHR
3x10 bw

Reverse Hypers
180 lbs 3x10

Stands abs
4x12-20

Seated Calves
4x20

Need to start looking for a squat suit soon. I'm about 17 weeks out and need to learn gear soon! After talking with the gym owner he convinced me to stick with the 5/3/1 system and added speed work. We squatted with some of his athletes today whom are high schools kids and are crazy strong.

Also, I have a video of the gym I'll try to get up for your viewing pleasure.

-Ajack

Ajack
01-05-2010, 07:49 PM
Tour of the gym...check it out.


<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/qNwKWnmvAQQ&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/qNwKWnmvAQQ&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

-Ajack

Coke
01-06-2010, 01:09 AM
I have a video of the gym I'll try to get up for your viewing pleasure

Thankx for sharing bro, nice tour of the gym.

Ajack
01-07-2010, 07:21 PM
1/07/10

Bench Deload
185 3x5

Db Incline
70 3x10

Cable Flyes
3x12

Close Grip Smith bench
2 plates 3x12

Ajack
01-11-2010, 01:06 PM
Deload DL

Speed Squats
Doubled Purple bands
5 sets 225 + bands x2 reps

Sumo Pulls
135x5
225x5
225x5 +2 chains
+4 chains
+6 Chains

DB Shoulder Press
4 sets x12

Rear Delt Cable Pulls
4x15

Calves
75 reps total in 4 sets

Gripper
3x15


45 Minute Dek hockey game about 2 hours later. It was like 18 degrees out there too...Fun.

Ajack
01-14-2010, 05:25 PM
January 10th 11th and 12th

45 Minute hockey game each night for some sweet conditioning.

This has beat the hell out of me and I'm just worn down right now but we're in the finals and it's been a fun season.

-Ajack

Ajack
01-14-2010, 05:30 PM
1/14/10

Foam roll for ~15 minutes and some bar squats

Parallel Box Squats
155x5
245x5
295x5
335x5
385x5 PR... Big PR

GHR
BWx12
BWx10 + Micro Band
BWx9 + Micro band

Leg Exts
X15 X12 X12

Went home because I was beat. Huge PR on the box squats though. Form is feeling better each set now. Forgot to calculate all my %'s this cycle today so I'm just going to set them off of this 5 set. Should be nice for some interesting PRs, stay tuned!

-Ajack

Behemoth
01-14-2010, 07:07 PM
385x5 is damn impressive. and thats a pretty hardcore gym, is that the whole place?

Ajack
01-15-2010, 05:44 PM
Na, that's about 1/16th of it. It's got two regular commercial-esque gyms inside it, three indoor tennis courts, indoor track, two raquette ball courts, and that's all down stairs...

Ajack
01-24-2010, 02:32 PM
Been training recently just have forgotten to post the work outs. Last two works outs have been Bench 240x7 and Sumo DL for 345x5. Squatted today

Worked up to 405 x4 (PR)

GHRS 3x10

Olympic High Bar Squats
3x10

BB Cable curls
3x10