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JPanella
11-04-2009, 03:44 PM
I have to keep a journal somewhere, this seemed like as good a place as any. This is going to be leading up to the Jan 30th IPA meet in Newark NJ. I think i am around 12 weeks out right now. I am weighing around 260 after gaining a few lbs. Will most likely be doing the meet at 242. I have been competing sporatically the last few years, due to work, injury and sporadic training partners. Seem to have a good group of guys now, and i am feeling good.

Inzer black DD

2brd
495, 545, 570 all easy and relativey fast.

4brd raw pinkies on rings 365, 405x5 455x4

kettlebell one arm shoulder press 50's x10 60's 2x10

JPanella
11-05-2009, 08:00 PM
box squats with 120 chains parallel box
235, 325, 375, 415, 465, 505x2

18 inch cambered bar GM's wide stance (if the bar was 45) 135, 225, 275x5 first time doing these, they are tough. Hammered my glutes

Green band assisted natural GHR 3x8

Thats all folks.

Brian Hopper
11-05-2009, 08:17 PM
You picked a good place to start a log!!!!

JPanella
11-06-2009, 06:36 PM
You picked a good place to start a log!!!!

Yeah, that was the point, it is good to see what guys much stronger than you are up to. This place is a whos who.

JPanella
11-06-2009, 06:38 PM
Since i have been squatting for a total of 6 weeks and put my shirt on for the first real workout in a year 3 days ago, my elbows and shoulders are killing me. Did not do much today, just tried to get some blood in everythings. Hopefully my body starts to adjust to the loads.

band pushdowns 2x50 2x25 started to feel a little better after these

Chest supported rows with a quick second pause at top 3x10

6x10 various rear delts

2x10 face pulls.

called it a day.

JPanella
11-07-2009, 05:16 PM
OK, can't move my neck real well, i must have had the cambered bar placed a little off on Thursday. Also am in the gym 3 days in a row which is not ideal, but the weekends are hard and i have to make it when i can. We usually deadlift on Sunday morning and i seem to not make it more than i do between work and other ****.

SLDL standing on 100 lb plates 405 2x5 1x8 I could have stopped here, i was a little tired.

Natural band assisted GHR. 3x8

Wide stance standing ab pulldowns 4x10

Reverse Hypers 290 3x10

30 mintues foam rolling, stretching and hanging upside down.


Their was a photoshoot going on in the gym, as much as I respect the hard work bodybuilders put in, it seems slightly gay to see someone standing in bikini trunks next to the dumbell rack posing.

JPanella
11-10-2009, 07:50 PM
pretty tired from work. Have been working days and going back in at night, not to mention the last two saturyday nights as well. Put on the inzer dd again and i don't think this shirt is agreeing with me. this is what i did.

495 to just about a one board, not quite.

525 to a one board for 2 singels and missed the third


After missing the last rep i was done, i think i am going to get in a katana i have, i hit 550 last year in a not tight fury so i think i may go back to the closed back. Well, i guess my experiment in this shirt did not work.

Brian Hopper
11-10-2009, 08:23 PM
Is your katana a single or double?

JPanella
11-11-2009, 01:34 PM
Is your katana a single or double?

single. i am 6'3 and relatively thin as powerlifting goes, the tight single ply polys seem to fit my benching better. When it is time to buy a new shirt, i may go with a single Overkill. they seem to be getting some good reviews.

JPanella
11-12-2009, 08:13 PM
squats ace briefs with 120 of chain
405, 455x3 505x2 55x1 having problems sitting back. Going to wrap my knees next week and see if it helps.

big cambered bar chain suspended GMs 2 plates a side x5 3 plates a side x 3 then 4. This killed me, guys who i pull 200 lbs more than were better than me at this, going to do them for a while since i suck so bad at them.

RH 270 3x12

JPanella
11-14-2009, 02:54 PM
my forearms have been beat to **** as of late. I am trying to work in speed bench paused singles into my routien, but it has been difficult due to the pain after squatting.

bench singles for speed. 135x5, 185x8

standing strict shoulder press 135 2x8

hammer curls 2x20 in each arm

band pushdowns 3x25

standing ab pushdowns 4x10

The reason i am trying to do the singles for speed work is basically because the most explosive i have ever been is when i have done a specific single progam for my raw bench. It is not for speed, but it involved 8 singles ever week. I usually do it for 6 weeks and when i am done, i am very explosive. i am trying to see if i can get the same benefits by doing 8 singles at a lower weight. But i cannot even get to something decent like 225-275 because i have been aching so bad. Hopefully my body will get used to this soon.

JPanella
11-15-2009, 11:47 AM
deadlifts with 120 chain 405, 455, 495x1 545xmiss. Everyone in my crew had a bad day today i think the heavy squatting is taking its toll. I know the addition of squatting the last 2 months has had a toll on me, as well as being in my bench shirt for the first time in a year. Still trying to figure out my volume and what i can handle. My low back was tired today, that is a feeling i have not felt forever.

natural band supported GHR 5x8

20 minutes stretching and foam

10 minutes hanging upside down.

JPanella
11-18-2009, 08:25 PM
well, i am having shirt problems, i warmed up to 405 for a few off a 4brd, and proceeded to put on a 50 titan katana. My arms did not fit, and i did not have slippers. Even benching would not set it. This was not good, so i put on an old fury that i hit 550 in last year, way too loose, now that i am 25 lbs lighter. So i have 3 shirts that are not doing it for me. I have a 52 super katana SS coming now. I hope this works. I was planning on competing Jan 30th but now that is in jeopardy. Finished up with some floor presses, but i was really annoyed at this point.

I now have a week off, i will be doing some Steelhead fishing in the Lake Erie tribs. I need some relaxation from work.

JPanella
11-27-2009, 02:37 PM
Steelhead fishing went great, i wish the lifting would now. Got back into the gym Wednesday and didn't do too much. I never feel good after fishing trips as i only eat one real meal a day.

Squats to a parallel box with green bands 285 3x2
325 6x2

natual band assisted GHR 5x8

JPanella
11-27-2009, 02:38 PM
screwed around with some speed bench doubles with a slight pause i think i did 135 for 5 doubles and 185 for 8 doubles. I was benching 405 raw faster a few months ago than i am benching 185 now.

cg floor preses 135, 185, 225x12

CSR 3x10

band pushdowns 1x50, 40, 40

dumbells curls 2x10

JPanella
11-30-2009, 06:32 PM
floor press with 120 lbs of chain 135, 185, 225, 245, 275, 295x3

incline barbell 2x8 225

rear delts 6 sets various exercises

straight bar barbell curls 3x8

JPanella
12-03-2009, 07:05 PM
box squats with greens 285, 325, 355, 385 2x2 at each weight. The bands really eat me up compared to the chains

SLDL agains bands, i have no clue how these are set up my training partner sets it up so it hits later, i like them so they hit the whole way through.
225, 275, 315x5

natural band assisted GHR 4x10

JPanella
12-05-2009, 04:23 PM
Speed bench 185 for 4 sets of 2 slight pause on each one and 235 for 8 singles, the same

Wide stance Chain suspended GM's with the squat bar 145, 235, 285, 325, 375x5 All easy, hips and groin real tight

Bent rows no belt or straps, haven't done these in many years, going to see if they help anything. 3x8 i think i got up to 275, i used to be strong on these

Band pushdowns 100 reps rest pause

Reverse Hypers 3x12 270

Hip adbuctors 3x15

I am going to cut down to 3x a week and kind of structure the third day something like this and see how it goes. I am just working too much to get to the gym 4x a week and get enough rest to recover.

JPanella
12-08-2009, 06:52 PM
2brd comp grip with doubled purple bands 185, 225x3 275, 295, 315x1 335x0
4 brd pinkines on rings 365x5, 11 the 11 was tough as i am all over the bench as the reps keep going.

kettlebell one arm shoulder press 2x15 50lbs

rear delts 3x10