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bojackson
04-14-2010, 11:32 AM
Ok guys, competed in my first meet this past Saturday and loved it. So i thought id start a log here to help hold myslef accountable. I totaled 1267 in my first meet, but left a lot of weight out there. I was told to go conservative at my first meet, and i think i over did it, but thats fine, at least i got some numbers posted.
thanks for any future help and comments...

Brian Hopper
04-14-2010, 12:39 PM
It's cool to see you posting a log now Bo!!!!!! Congrats again on your first meet.

bojackson
04-14-2010, 04:55 PM
Wednesday 4-14-10
Bench Day
Bike- 5min
Stretch/warm up
Bench barx20, Pull ups 1x5
Bench 135x10
225x5,250x5,275x5
295x3, 295x3 smooth accelerated reps
235x3 3 sec pause
235x3 3 sec pause
Cambered bar tri exts- 35's 3x10
pull ups - 5 sets of 2, 30 sec rest
Shoulder complex
1x20 tri pressdowns 100lbs

Good day i thought. first day back in the gym since my meet.

Brian Hopper
04-15-2010, 07:51 AM
nice solid bench day!!!!

bojackson
04-15-2010, 10:14 AM
nice solid bench day!!!!

Good to have someone as acomplished as you peaking in. just another motivation to do well...

bojackson
04-15-2010, 12:22 PM
I guess i should mention im on a 1on, 1 off lifting schedule. been doing this for about 2 years and has worked really well (when i have been on any kind of consistent lifting schedule).

4-15-10
Stationary bike 20mins
Stretching

bojackson
04-16-2010, 04:24 PM
4-16-10
bike 5min
Stretch
DL no belt -135x5 225x5, 315x3, 405x3, 455x3, 455x2 On the 455, i reset each time. grip was an issue as this is a thicker, crappy bar.
Front squat 135x5, 225x5, 275x5

Pull downs 3x10 140
45 degree hypers 2x15
225 bar hold x 2 x 20 secs in the shrugged position

Hammer incline 2plates x 20

Good day all in all. didnt eat the best today, but cant complain

bojackson
04-17-2010, 02:48 PM
4-17-10
Bike 20mins
push mowed my yard- 1 hour ha!

bojackson
04-20-2010, 04:29 PM
4-20-10 Tuesday
Started an internship on Monday, been on my feet 15 hours the last 2 days. Dont know if it was that, or lack of proper diet, but today felt like the first time i have ever lifted.

Bike 5min
Stretch/warm up
squat 135x10
225x5
315x3
365x3
405x1 Felt like 600lbs
405x1
315x6 legs just gave out

close grip bench
bar x 20
135x10
225x10
225x6
135x15 for speed

pull ups
5 sets of 3, 30 sec rest between sets

45* hypers 2x10 bw+25lbs

hammer curls
50's x 15

Felt completely run down. just walked out feeling like ***t!

bojackson
04-26-2010, 05:12 PM
4-26-10 Monday

Started 5/3/1 today and it was rough. wasnt used to that many reps.
Bike 3min
Stretch/Warm up

Squat
barx10
135x5
225x5
295x5
335x5
365x5

225x10
225x10

Leg curls 2x10

I am terribly out of condition. Im simply not used to this volume. Felt like **** again, I assume its due to a real crappy diet and sleep patterns the last 2 weeks.

Brian Hopper
04-26-2010, 07:47 PM
That's cool you started 5/3/1, I hope it works out for you!!!!!!

bojackson
04-28-2010, 05:11 PM
4-28-10 Wednesday
Bench
Warm up
bar x 20
shoulder warmup
pull ups 1x5
pressdowns 1x15
135x10
245x5
265x5
280x7 should have gotten 10, quitter

225x3 paused
245x3 paused
255x3 paused

hammer machine press
180x12
270x8

tricep pressdown full rack x 10 (150 im guessing)
Pull ups 2x6 bw
hammer machine row 185x10

Still in the middle of this internship. 15 hours a day on my feet id killing my energy and my eating habits. only 2 days left though, so i can quit bitching after this week, ha!

bojackson
04-30-2010, 07:09 PM
4-30-10 Friday
Warm-up/Stretch

Deadlift
135x10
225x5
315x3
365x5, 405x5, 430x5

Speed Shrugs Snatch grip
135x30
135x20

barbell rows
135x20
superset with 45* hypers
bwx10
low back was fried for some reason

db curls 40sx10, 45's x10

Brian Hopper
05-01-2010, 07:56 AM
Nice work Bo!!!!

bojackson
05-02-2010, 10:28 AM
5-2-10 Sunday

Felt crappy today. still real sore from that DL day.

Wrm up
OHpress
barx20
shoulder complex
95x5
135x5
155x5
barx30
My shoulders absolutely hates these. I am gonna have to find a replacement exercise. maybe incline press.

tricep pressdowns
90x10
120x10
120x15

hammer meachine shoulder press
90x20
done...wasnt feeling it

bojackson
05-04-2010, 07:31 AM
5-4-10 Tuesday
Warm up
Stretch
Squat
barx10
Leg swings, sumo squat-warm up
135x10
225x5
315x3
365x3
405x3, knees wore sore
425x1 no spotter, didnt wanna push the issue...felt easy

pause squats
225x3
275x3
315x3, all below parallel, 2 sec pause

Stiff Leg Dumbbell 120's x8, 120'sx8, 120'sx8

Good day considering I changed my lifting time. I usaully lift in the afternoon. Today I had to lift at 6am. We started spring practice which totally zaps my energy n the evenings.

Brian Hopper
05-04-2010, 09:25 AM
Some nice training Bo!!!!!

bojackson
05-06-2010, 07:54 AM
5-6-10 Thursday
warm up
Bench
barx20
115x8
135x8
225x3
275x3
295x3
310x3

225x10 speed bench

paused bench
245x3
265x3
275x3. all felt good

pull ups bwx5, bwx6

JM press 115x20

Shoulder raises 20's x20, just get some blood flowing

good day. felt strong. still having to work out early in the morning, so that takes some getting used to i guess....

Brian Hopper
05-06-2010, 08:03 AM
Nice benching Bo!!!

bojackson
05-07-2010, 04:11 PM
5-7-10 friday
DL
135x8
245x5
315x3
405x3
430x3
455x5

DB rows 130's x8. 130's x8

pull downs 120x10, 120x10

Db curls 35'sx20

Good day. so far im liking 5/3/1...

Brian Hopper
05-07-2010, 07:36 PM
I'm glad to see you're enjoying 5/3/1, I can't wait to see the outcome.

bojackson
05-10-2010, 08:09 AM
5-10-10 MOnday

warm up
Incline DB
65x10
85x10
100's x8
100's x8

Incline Fly 35's x20

DB Tri Extension
45's x8
45's x8

Shrug Hold 225x 30 sec

Pull downs 120 x10, 120 x15
Lateral Shoulder rasie 35's x20

Decided to make this a DB oriented day. My shoulders cant handle OH press. Slight variation to the 5/3/1, but i dont feel it will hinder my progress. 2 weeks into the 5/3/1 and Im feeling strong. Cant wait to see next week and how it goes.

bojackson
05-13-2010, 07:10 AM
5-12-10 Wednesday
bike 2min
warm up
stretch
SQUAT
135x10
225x5
315x3
355x5
405x3
455x1

Pause squats
315x3
315x5

45* hypers
bw+35 x10
bw+35 x10

Leg exts
55x20
70x30

Hammer pull down
2pl x10
2 and 1/4 x10

Hammer curls
50's x20

Feeling strong. cant wait to get a few weeks under my belt on the 5/3/1...

Brian Hopper
05-13-2010, 08:50 AM
Some nice squatting Bo. I can't wait to see how the 5/3/1 works out for you.

bojackson
05-14-2010, 07:08 AM
5-14-10 Friday
bike 3min
warm up
stretch
BENCH barx30
Bw pull ups x5
135x10
225x8
255x5, 290x3, 320x3

pause bench
275x3
275x3
275x2

Front raises 35's x 30
JM press 135x10 superset with pressdwons 120x15

Hammer Incline 4plates x12

Good first cycle on 5/3/1. Deload is next week.

StLRPh
05-14-2010, 12:30 PM
Doing very well Bo. This is a link to a spreadsheet that has the basic 5/3/1 plan, a sheet to track PRs, and the Matt Rhodes variation with singles in it. Hope its helpful for you.
http://www.wannabebig.com/forums/showthread.php?135578-Wendler-s-5-3-1-and-variations&highlight=

bojackson
05-16-2010, 09:57 AM
5-16-10 Sunday
DL
bike 3min
warm up
stretch
135x5.225x3,315x3
385x5
435x3
485x1 Felt clean and smooth. Fat bar, no chalk or belt.

45*hypers
bw x20
bw x12 hold at top

Pull downs 130 x10, 130 x10, 130 x10

Db curls 35's x22
Shrugs
hex bar 225x15 hold at top

Deload next week. First cycle went well. excited about the next few cycles to gauge any noticeable gains.

Brian Hopper
05-16-2010, 03:50 PM
How do you like pulling with a fat bar?

bojackson
05-16-2010, 06:17 PM
well, i say fat, its fatter than the other bars at the gym. but its not one of those super fat bars. its thicker than an okie bar or bench bar. the carry over was good at my first meet with the bars at my gym. i cant really gauge my grip until i pull with an okie bar. i know its good for your grip, so i dont really have a problem with it. if i can get in the mid 500's with the bar at my gym i think i should come somewhere near 600 at my next meet, or at least i hope.

bojackson
05-19-2010, 02:47 PM
5-19-10 Wednesday
DELOAD WEEK
Squat
warm up
135x5
205x5
245x5
295x5 all sets obviously easy and light

leg curl 100x20
leg ext 60x20

Hammer curls 40'sx12
Pull downs 120 x20

Done. Easy. Cant wait to start the cycle of 5/3/1....peace

Brian Hopper
05-19-2010, 08:38 PM
well, i say fat, its fatter than the other bars at the gym. but its not one of those super fat bars. its thicker than an okie bar or bench bar. the carry over was good at my first meet with the bars at my gym. i cant really gauge my grip until i pull with an okie bar. i know its good for your grip, so i dont really have a problem with it. if i can get in the mid 500's with the bar at my gym i think i should come somewhere near 600 at my next meet, or at least i hope.

We have a normal fat bar, they use it for the axle presses in strong man comps. I pulled with it once from the floor and I did 535x1 but I was doing romanion deadlifts not regular. I think i'm going to start using it for my rack or block pulls.

Brian Hopper
05-19-2010, 08:39 PM
5-19-10 Wednesday
DELOAD WEEK
Squat
warm up
135x5
205x5
245x5
295x5 all sets obviously easy and light

leg curl 100x20
leg ext 60x20

Hammer curls 40'sx12
Pull downs 120 x20

Done. Easy. Cant wait to start the cycle of 5/3/1....peace

Is this a deaload from 5/3/1?

bojackson
05-20-2010, 09:32 AM
Is this a deaload from 5/3/1?

I meant to say i cant wait to start the 2nd cycle of 5/3/1..im deloading from the first cycle......
Yea the bar i used at my gym obviously helped at my meet, the okie bar at the meet felt much different pulling. but i pulled more than i thought, hence the carry over from the "thicker" bar i use at my gym.....thanks Hopp

bojackson
05-21-2010, 10:05 AM
5-21-10 Friday Bench Deload
145x5
185x5
215x5

Db Press
100's x13, stopped before i actually had to start straining. might have 20+ if i wasnt deloading. had to do something. these weights on deload leave me wanting more.

5sec hang pull ups
bwx3
bwx3
bwx3

Db curls
35's x30
shoulder side raises
15's x30

done.......

Brian Hopper
05-21-2010, 12:05 PM
I guess I got confused, because I remember you started it and I guess it seemed like you were just now going to start it. Oh well, how did you like it so far?

bojackson
05-21-2010, 01:17 PM
i like the lay out. i lift every other day anyway, so that helps. this is my first true run at training for a meet, so im interested to see what kind of numbers/increases i can put up. im hoping for a 1500 raw total in september. who knows, just have to keep training and stay healthy. only down fall is i train alone, so that makes it difficult to really grind at times. thanks for checking in!

bojackson
05-22-2010, 11:18 AM
5-22-10 Saturday
DL Deload
135x5
225x5
275x5
325x5

Leg curls x15
Leg exts x20
45* hypers bw x 15

Front raises 20's x30

Done. Ive always hated deload weeks. The weight is not challenging, and I know its designed not to be, but it still sucks. But these weeks do make me hungrier when i start back to a normal week.

Brian Hopper
05-22-2010, 08:33 PM
Deloads do suck, but just think about the good you are doing for your body.

bojackson
05-23-2010, 08:52 AM
5-23-10 Sunday
Do to scheduling and work, I went ahead and started my 2nd cycle of 5/3/1. So i didnt get the extra day of rest, but i felt fine.

Bike 5min
warm up
SQUAT
135x5,225x5,295x3
320x5
365x5
415x5

Pause Squat
315 x 3. Good pause at the bottom

45* hypers
bw + 25 x10
bw x 12- back was fried

Med Grip Pull Downs
140 x10, 140 x10, 140 x10

Hammer curls
60's x12

Good day. Felt strong. even after 2 consecutive nights of some beer drinking! ha!

Brian Hopper
05-23-2010, 05:30 PM
Do you try for more reps on the last set like the program suggests?

bojackson
05-23-2010, 06:03 PM
no, i dont. i thought about it, but lifting by my self doesnt really allow for those grinding reps. I think if i can +1 the 1 rep set in week 3ill do that. other than that, im not shooting for rep maxes. I might do it as i get further along in this program.

Brian Hopper
05-23-2010, 08:02 PM
It's just a thought, even if you go for 1-2 more reps. Is there anybody that can help spot you?

bojackson
05-23-2010, 08:09 PM
well, occassionally i have spotters. during the times i lift at my gym, usually there are not many quality spotters (i.e. usually older crowd). on the occassion there are some spotters, i do use them. but its not often.

bojackson
05-25-2010, 08:03 AM
Bench
bar x 20
pull ups bw x3
shoulder complex

Bench
135 x5, 185 x5,
225x5
260x5
295x5

Pause Bench
280 x3
280 x3

Hang Pull Ups
bw x5, bw x4, bw x3

Incline DB
90's x15
Hammer incline
2pls x15

Pressdowns
120 x 15
superset with CG bench
135 x10

Good day. Was tired from a long weekend. Probably still beat from the squat day.

Brian Hopper
05-25-2010, 08:34 AM
Are you doing 5/3/1 for all 3 lifts?

bojackson
05-25-2010, 08:48 AM
As of now yes. Like i said this is my first time that i have really decided to train for a meet. its a few months out, but there are a cpl in between i might get in for the experience. But yes 5/3/1 on all lifts. So far so good!....suggestions?

bojackson
05-27-2010, 07:45 AM
5-27-10 Thursday
warm up
stretch

DeadLift
135x5,225x5, 325x3
340x5
390x5
440x6 Felt good. Its a thicker bar, newer, and the knurling was destroying my hands. Might have had 1-2 more reps. I might be a pu$$y, who knows.

45* hypers
bw +25 x8
bw +25 x8

Hammer Machine Pulldowns
120 x15

Done. I was trashed. Felt good though.

bojackson
05-28-2010, 06:12 AM
5-28-10 Friday
Cardio
20min of stationary bike

stretching...

bojackson
06-01-2010, 12:28 PM
6-1-10 Tuesday
warm-up
stretch
SQUAT
135 x5, 225 x5, 315x1
335 x3
385 x3
430 x3 smooth and really deep

45*hypers
bw +35 x 8
bw +35 x 8

pulldowns 130 x15

bench warmup to
255 x1 paused

Good workout. Felt strong. Likeing the 5/3/1 layout

bojackson
06-01-2010, 07:28 PM
wish i had some legit spotters or training partners here. i feel my numbers would explode if i had a partner training with me. my gym isnt quite a pretty boy gym, but its not quite a hardcore gym either. kinda in the middle. the crowd is spread out thru the day, so there is never really 3 or 4 good lifters in the gym at the same time. either way my numbers are going up. I just feel with a partner they would go even higher. just a bitch session.....:P

Brian Hopper
06-01-2010, 07:36 PM
Having a training partner is always a plus!!!!!

bojackson
06-02-2010, 09:10 AM
6-2-10 Wed
squat
warm up to 315 x1

Bench
warm up to 255 x1 paused

10 min stationary bike

bojackson
06-03-2010, 09:58 AM
6-3-10 Thursday
Bike 2min
Squat warm up to 315 x1

Bench
135 x10
205 x5
265 x3
295 x3
315x 3


Pause Bench
225 x5, 5 sec oause

Hammer Incline
2pl x 20
Pulldowns
150 x10, 150 x10

Tri Exts
camber+30 x10
camber+30 x10

Felt tired and weak today. could have just been a bad day. I dont have many of those so no too worried, they are bound to happen. I also played 27 holes of golf yesterday and drank a ton of beer. stupid decision....

Brian Hopper
06-03-2010, 07:32 PM
Whats the reason for the squat warm-ups at the beginning???

bojackson
06-04-2010, 07:29 AM
talked to a guy over at north ga barbell and he was suggesting it. kind of a bulgarian style of lifting to help my squat out. its a sub max-effort lift everday. nothing too taxing to begin with. gonna give it a go and see how it works out.

Brian Hopper
06-04-2010, 10:22 AM
Oh ok, I was just wondering. Who was it from NGBB that you talked to?

bojackson
06-04-2010, 12:57 PM
i talked with big rex. i think him and another lifter over there are training like this. he suggested i just include it to my normal training regimen. NGBB was at the Alabama meet that I competed in, which happened to be my first meet. All nice guys and willing to help where ever it was needed. You post on that site too right?

Brian Hopper
06-04-2010, 05:13 PM
I never met him before, but he looks like a big dude. I watch their videos on the website and he is getting stronger every video I watch. They are very helpful, last year at the Senior Nationals they helped run the monolift. I have trained with Glenn Baggot a couple of times, and he is cool guy as well. Yes, I do keep a log there as well. But I don't keep it updated that often like I do my log here. I didn't post any of my training from this week on any other site but this one.

john o
06-04-2010, 08:29 PM
You are doing really well Bo! Good luck with your goals. I hope to join you soon on the 531 bandwagon.

bojackson
06-05-2010, 10:52 AM
6-5-10 Saturday
warm up
squat to 315 x1

DeadLift
135 x5, 225 x5, 315 x1
365 x3
415 x3, these were fast. more like speed pulls
470 x2 +1. This went up fast. but the bar was rolling on the 2nd rep. came back and got a third rep.
All raw, no belt or chalk.
Front squat
225 x3, ATG
275 x3, ATG

Hang Pull ups
bw x5, bw x4, bw x4

DB rows
130's x6
130's x5

Static Hold
275 x 20secs
275 x 15secs

45* hypers
bw x20

It was a good day. i felt strong. had some grip issues on the last set of DL's. i held the first 2 sets at the top for a cpl of secs and i think that fried my grip. the 470 flew off the floor, so i was happy with that.

john o
06-05-2010, 12:59 PM
470 is a substantial amount of weight to have flying off the floor. Excellent workout!

bojackson
06-05-2010, 03:39 PM
thanks john. your turn to pull!!!!

john o
06-05-2010, 04:17 PM
I believe it is Bo. :). Tue/Wed

bojackson
06-06-2010, 01:46 PM
6-6-10 Sunday
Squat
warm up to 315 x1
Bench
warm up to 255 x1 paused

bojackson
06-08-2010, 11:33 AM
6-7-10 Tuesday

Squat
warm up to 315 x1

Incline barbell paused
135x5
135x5
225 x3
225 x3
225 x3, all easy and smooth.

Pull ups
bw x5
bw x5

Had to have a quick work out. Started summer workouts so i had to squeeze a work out in before the kids got there.

john o
06-08-2010, 12:30 PM
Solid work with the time constraints Bo. Maybe OHP some of the lineman day 1 and let them know who's the boss :)

bojackson
06-08-2010, 07:29 PM
john,
i wish. OHP is the only lift that tells my body NO!..dont know why, but anything over the head just kills me. thats the only adjustment ive had to make to 5/3/1. and yes, less than 100 days till football starts. you know how us southerners are about our football. you can already smell it in the air down here and its 3 months away.

john o
06-08-2010, 08:28 PM
Only one lift saying no is pretty good. Sometimes lifters have stronger front delts from benching and such. Anterior delt work may help if it's a lift you want to try. Just a thought. Seems to be a pretty common problem.

Save some of your B stringers for Mizzou! We regularly raid Texas, but I don't think we get anyone from Bama.

Brian Hopper
06-09-2010, 08:52 AM
Nice work Bo!!!

bojackson
06-09-2010, 12:12 PM
6-9-10 Wednesday
warm up
Squat
135 x5, 225 x3, 315 x3
365 x3
415 x3
465 x +1, Got 2

45* Hypers
bw +35 x6
bw +35 x6

Rack pulls from knees
405 x5
495 x1
495 x1
495 x1 5 sec hold of each one

pull downs
160 x8
160 x8

I was really drained when i got in the gym. Got up at 4am and worked football players from 530-9. Had a granola bar for breakfast. Could really tell i was under hydrated. worked a good lather up with the kids during workouts, so i definately need to plan my meals and hydration better. I was content with the workout. I hit my numbers and even got 2 reps on the final 1+ set. Was hoping to just be able to get 1, but found a spotter and grinded another rep.

I feel a needed deload coming next week...

john o
06-09-2010, 11:01 PM
I'm barely human at 4 a.m. Great discipline! That double you hit is very nice.

bojackson
06-10-2010, 05:45 AM
thanks john! yea it felt good to hit a double with that weight. i was afriad going into the workout id dump it on the first rep. but got lucky and found a decent spotter who pushed me. deload in a few days and i need it!!!!!

bojackson
06-11-2010, 08:39 AM
6-11-10 Friday

Squat warm up to 315 x1

Bench
Warm up
shoulder complex
bar x20
135 x10
225 x5
295 x3
330 x1 Smooth. Almost a competition lift. Maybe a hair short on the pause at the bottom. Immediately followed by
275 x8
225 x8, 2 sec pause

Hang pull ups
bw x6
bw x5

DB press
100's x8
100's x5

JM presses
115 x10
115 x10 Still figuring these out. killin my tri's..

Good day, ready for a deload

john o
06-11-2010, 09:48 AM
You've earned a deload! Really good lifting week.

bojackson
06-11-2010, 09:58 AM
thanks johnny!!..saw your pull day, you and i seem somewhere around the same numbers on DL. maybe a little competition as added motivation???

john o
06-11-2010, 01:21 PM
Is this what you told Brian Bosworth on the goal line? Yeah, that's fine. I'll be starting 5-3-1 so if we each bump the weight by 10 pounds a month our logs will be mirror images. The rep set will be the motivator.

Brian Hopper
06-11-2010, 01:36 PM
Nice benching Bo!!!! I'm planning on competing raw soon, and doing paused bench sets is something I need to work on.

bojackson
06-11-2010, 09:24 PM
thanks Hopp...im still pushing for more.

johnny,
if i can start using chalk at my gym, ill be in. i think the owner is leaning towards sponsering me at my next meet (t-shirt, energy drinks and protein shakes). so maybe they will quit being b*tches about the chalk. ill finish my 2nd cycle of 5/3/1 with the DL sunday. let me know when you plan on starting. we can maybe gamble some ETS or Results after a few months. let me know what you think

john o
06-11-2010, 11:06 PM
Congrats on the potential sponsor! Now, you are getting greedy looking for some Results! You just might get it Bo, but I hope to make you bust your ass for it. Either way, it's a good idea that should help us both better our #'s. The battle within is the most rewarding. I'll go back in my log tomorrow (too tedious on my phone) and sort some things out. I'm scheduled for a deload in one more workout I think, but I was considering another week because that's my "short week" when I have more time. It might just be easier to deload with you after my bench day Sunday. Let's make it several months down the road though. I'd like to run it for a few waves before maxing out. Does that work for you?

bojackson
06-12-2010, 06:26 AM
that sounds good john. im doing the Georgia meet in September, so that should be good timing.

Brian Hopper
06-12-2010, 08:20 AM
im doing the Georgia meet in September

Are you talking about the APF Georgia State meet? If so, im thinking about doing that meet also. But, i'm not going to do it in gear.....i'm gonna go raw!!!!!!!

bojackson
06-12-2010, 08:27 PM
yes hopp!!..thats the one..let me know if you are going to come to it. would love to have you here. plus thats all something we can shoot for. my only concern is if i can juggle football season and training. we work 16 hour days during the season and it has certainly drained me in the past. but, i also have not been as serious with the powerlifting as i am now, so yalls encouragement would be paramount!!..thanks for checking in!!!!

john o
06-12-2010, 08:41 PM
You can do it! :)

Brian Hopper
06-12-2010, 08:42 PM
I think it would be a fun meet and really the only thing that would stop me is if my training wasn't going good. I'm off of work that weekend so that won't be a problem. We are 12 weeks out so anything can happen. Plus, I never really trained for a raw meet, so I'm not really sure how to peak or prepare for one. But I'm just going to go and have some fun.

bojackson
06-13-2010, 09:27 AM
thanks John!!!

bojackson
06-13-2010, 09:27 AM
well lets at least plan on it......

bojackson
06-13-2010, 09:32 AM
6-13-10 Sunday
warm up
bike 2 min

stretch
DEADLIFT

225x5, 315 x3
385 x5
435 x3
485 x1+, got 3. all 3 were explosive. good way to end this cycle and start a deload next week.

Tried Sumo stance
315x3, easy, but different. definatley would be a a challenge to switch to sumo. might do that after the september met.

45* hypers
bw x15
bw x12, paused at the top for 2 secs every other rep. really fried the back.

rev grip pull downs
160 x10, 160 x10

DB shrugs
120's x10, 10 sec hold on last rep
120's x10, 10 sec hold on last rep

Felt good today. 5/3/1 is progressing nicely. think i might have missed only 2 reps the first 2 cycles, so thats encouraging.
Deload next week. i might start liking these deloads!!..

slashkills
06-13-2010, 10:39 AM
Youve been doing great in here. Very impressive numbers.

bojackson
06-13-2010, 10:44 AM
thanks slash !!..and thanks for checking in as well !

john o
06-13-2010, 01:59 PM
Definitely a good way to end the cycle. Enjoy the deload.

Brian Hopper
06-13-2010, 04:26 PM
I'm definitley going to plan on it.

bojackson
06-13-2010, 05:05 PM
good to here hopp!! more motivation to train. good luck and lets get after it!!

Brian Hopper
06-13-2010, 06:31 PM
I would like to total 1800 for my first raw meet. So that's going to motivate me to train hard for it. If I'm not beat up after Zercher squats tomorrow, I might take a max attempt squat without knee wraps on Friday so I have an idea where I'm at. I already have an idea where my bench and deadlift are. The more we talk about it the more excited I get...haha!!!!!!!!!

bojackson
06-16-2010, 06:04 PM
6-16-10 Wednesday
Deload week

Bench warm up
135x15
225x5
225x5

pull ups
bw x5
bw x5

In the middle of a football camp, so i had to squeeze a quick workout in. since it is my deload week its probably good that i am busy and dont sit around with free time wishing i was lifting. camp is over tomorrow. cant wait till sunday to start cycle 3 of 5/3/1.

bojackson
06-19-2010, 01:12 PM
thoughts:
tomorrow(sunday) cycle 3 begins of 5/3/1. obviously have not been thru enough cycles to notice any huge gains, however i do like the layout and i feel strong at all my workouts. i think ive missed 2 reps thru the first 2 cycles. and that was probably because of excess beer drinking the night before. next few weeks the weights should start to get serious and ill see if i really like this lay out. still wish i had a training partner.

john o
06-19-2010, 01:55 PM
A training partner can definitely help, but you have plenty of self-motivation and a proven system to work with. No beer tonight bud!

bojackson
06-20-2010, 09:00 AM
6-20-10 Sunday
warm up
stretch bike 2min

SQUAT
135 x5, 225 x5
325 x5
385 x5
425 x5+ got 6. this was really easy. actually shut it down after 6. felt a slight twinge in my back. nothing major, just didnt want to push the issue. myabe had 2 more in me. felt great

pause squat
315 x2 3 sec pause. **** this down too. felt twinget again.

45* hypers
bw x10 pause at top
bw x10 pause at top

wide grip pulldowns
150 x10, 150 x10

walking lunges
bw x 40yds

leg exts.
70 x25 reps

Great work out. felt strong. had that lower back twinge a cpl of times. doesnt bother me now, but didnt wanna turn a twinge into a pain. the last set of squats felt light and the bar speed was good as well.

Brian Hopper
06-20-2010, 10:01 AM
Nice squats Bo!!!!

bojackson
06-20-2010, 11:16 AM
thanks hopp.>!!!

john o
06-20-2010, 03:03 PM
Good stuff! Rest that back up. You were smart not pushing it.

bojackson
06-22-2010, 06:51 AM
Good stuff! Rest that back up. You were smart not pushing it.

back is a little stiff and sore from the squats the other day. so hopefully it wont linger.
bench latert today.

Brian Hopper
06-22-2010, 08:51 AM
Have you tried stretching it out to see if it feels any better?

john o
06-22-2010, 09:57 PM
Hey bud, I didn't see the bench workout so I hope the backs not too bad.

bojackson
06-25-2010, 08:49 AM
Been out of state at a camp for a few days. managed to get a couple of workouts in. The bench workout i wont mention. Probably should have not gone to the gym that day.

6-23-10 Wed
Squat warm up to 315 x1, close stance
bench warm up to 255 x1 paused

Deedlift
135 x5, 225 x5
345 x5
405 x5
455 x5 easy weight. stiff bar, no belt, little chalk

side raises 30's x30
Shrugs 225 x10, superset with 135 x20

Done. on the road, so i had to steal a workout or two at a local gym. plus htese camps are killing me. gotta plan better.

john o
06-25-2010, 10:49 AM
Great job getting in what you can Bo!

bojackson
06-29-2010, 08:44 AM
ok here we go. ive been running around like a mouse on coke for the last 2 weeks.

6-25-10
Upper day
DB INcline
85's x10
100's x10
100's x10

JM presses
135 x10
135 x8

Hang pull ups
bw x5
bw x5

Tri presesdown
stack x20

front raises 35's x20
t-bar row
135 x20

bojackson
06-29-2010, 08:49 AM
6-27-10 Sunday
Squat
Warm up
bike 3min
stretch
135 x10, 225 x5
350 x3
405 x3
455 x5 felt great. pulled up, thought i might push another one of those ass nazi's out, so i stopped before the damage was done. i think i had 7-8 in me. squats and DL are improving. Bench is not...

Pause squats
315x8. really feel like ive been getting alot of carry over out of the hole from these in the last cpl of months.

45* hypers with pause at top
bw x15
bw x12

lunges
bw x20

pull downs close overhand grip
140 x20

ThomasG
06-29-2010, 08:56 AM
Beastly inclines!

bojackson
06-29-2010, 09:33 AM
thanks thomas!

john o
06-29-2010, 12:47 PM
Well, welcome back lol. Strong work Bo! A little normalcy will be nice I suspect.

bojackson
07-06-2010, 10:44 AM
ok ive gotten back to a computer so let me get caught up. been in the mountains and at camps for the last 3 weeks almost.

Dont have my workouts from a few days ago with me so ill post them later. but here is yesterdays pulling.

7-5-10
Deadlift
warm up
bike 2 min
135 x5, 225 x5, 275 x3
315 x5
405 x3
505 x3 felt great pulling. now i ve had some extended rest periods, so that might have helped, but i picked up on the 5/3/1 where i left off.
the 505 felt fast off the floor.

deficit pulls standing on 35's
405 x5 was more like speed pulls. very fast.

hang pull ups (5 secs)
bw x3
bw x3

Side raises
35's x15

shrugs 225 x10, 225 x10, 225 x10

45* hypers
bw x25

all in all a good workout. was very happy with the speed of the bar today. creeping towards that 600 pull!

john o
07-06-2010, 04:12 PM
Sounds like you smoked the deads Bo! Outstanding pulling day.

Liftersize
07-06-2010, 04:28 PM
nice pulls man

Brian Hopper
07-07-2010, 08:15 PM
Good job on the deadlifts!!!!

bojackson
07-09-2010, 01:54 PM
7-9-10 Friday
warm up stretch
squat
135 x5, 225 x3
315 x3
405 x3
475 x2

pause squats
315 x5 2 sec pause

pull downs
160 x10, 160 x10, 160 x10

stiff leg deads
135 x20 slow

leg exts 55 x30

squats felt good. still progressing on 5/3/1 even though iv had to miss a cpl days because of work.

john o
07-09-2010, 02:08 PM
Good to see the 5-3-1 is still working for you Bo. How many cycles have you ran?

Brian Hopper
07-09-2010, 06:42 PM
Nice squatting Bo!!!

bojackson
07-10-2010, 09:52 AM
just finishing my 3rd cycle john. like i said ive had to make do with the schedule ive had this summer. all these camps have made me miss a cpl of workouts. but im still [progressing so im happy. how bout you?

john o
07-10-2010, 10:01 PM
Finished my 1st cycle today. I definitely added some weight to my lifts.

bojackson
07-17-2010, 08:03 PM
7-16-10
warm up
stretch
squat
135x10,225 x5
330 x5
365 x5
430 x5+ got 6. easy weight. squat and deadlift are increasing, but bench is dead.

Front squats
225 x5
225 x5 pause

45*hypers
bw x15 bw x15

pulldowns
160x10
160 x10

john o
07-18-2010, 01:17 PM
Solid squat effort Bo!

Brian Hopper
07-19-2010, 08:47 AM
Good job on the squats Bo!!!

bojackson
07-19-2010, 08:21 PM
7-17-10 saturday

warm up
stretch
BENCH
135 x10, 225 x10
250 x5
275 x5
305 x3 missed my 5 reps. have no clue why. just a bad day i guess.

paused bench
250 x3, 250 x3, 250 x3

hang pull ups- 5 secs
bw x6
bw x6
bw x5

skullcrushers
95 x10, 95 x10, 95 x10

JM press
135 x15

front raises
30's x15, 30's x15

disappointed in my bench, but ill cjalk it up to a bad day. 315 x5 is usually a breeze.

bojackson
07-19-2010, 08:35 PM
7-19-10 monday
DEADLIFT
warm up
stretch

135 x5, 225 x5
350 x5
405 x5
460 x5+ got 7 deadlift is coming along good, so is squat. bench is not. ill have to make up for that deficit in sq and DL at the september meet, unless i can get my bench up.

shrugs with pause at top
245 x10, 245 x10, 245 x8

speed bench 2 sec pause at bottom
225 x3, 225 x3, 225 x3, 225 x3, 225 x3

wide grip pulldown
120 x20

45* hypers
bw x15 pause at top. i love these!

good workout.

john o
07-19-2010, 09:54 PM
Yeah. Hell of a workout! Good luck with the bench stall.

bojackson
07-19-2010, 10:35 PM
thanks john. ill have a more normal schedule coming soon. keep pushing the DL, your the only "training" partner i have. so the motivation is great.

john o
07-19-2010, 11:02 PM
You had a rough stretch there while trying to lift. A regular routine is going to help a lot going into the meet. Your dead efforts are pushing me too, but I won't be needing your shipping address just yet :)

bojackson
07-19-2010, 11:12 PM
well im hoping for a 600 pull in september, if i get that hell ill buy us both a tub of results :) i havent completely exhausted the tank yet on squat or DL. the first 2 weeks of august i plan on just hanging it all out and then taper down for the meet the 2nd week of september. all this is dependant upon our football season and if im taxed too heavily from that. i think i can work a schedule out to allow me optimal lifting time.

john o
07-19-2010, 11:36 PM
600 is a good goal. Based on where you are at now it's not unreasonable. I think it will take me a little longer, but I'll get there. I was just trying to keep you motivated.

bojackson
07-29-2010, 07:38 AM
7-28-10 Thursday
squat warm up to 365 x1

Deadlift
135 x5
225 x5
365 x3
405x3
485 x5 good day pulling. we are about to start football season, so we are in the middle of our preseason camps. in the heat about 8 hours a day. thats somewhat stifled my appetite, so the my diet as been ****ty for a few weeks. still managed to have an ok day pulling.

stiff leg dead lift
315 x5
315 x5
315 x5

pull downs
180 x5
200 x5
200 x5

shoulder complex

done. when scholl starts next week i should be on a more structured schedule. so im hoping i can make a push before the spetember GA meet

john o
07-29-2010, 06:23 PM
Look forward to seeing what you do when back on track. Strong stuff as is though.

bojackson
07-30-2010, 12:26 PM
thanks john. keep pulling!!! hopefully we can both hit 600 before the year is out.....

bojackson
08-01-2010, 09:36 PM
7-30-10 Saturday
Bike 5mins
warm up
stretch
SQUAT
135 x10, 225 x5, 315 x5
385 x5
430 x3
485 x1+ got 2 Some middle age dumbass "attempted" to spot me. i guess he didnt like the fact that someone was stronger than him in a lift and acted as if he was on mars. i asked him to spot me (he was the only other male in the gym) and he acted as if i asked him to let me bang him in the ass. then he stands 3 feet behind while im squatting. total douche. when i was done i asked if i could spot him with his injections. what an idiot. sorry guys had to vent.

Pause squats
315 x3
315 x3
315 x3 All done with 2 sec oause at the bottom. bar was moving fast.

GM's
135 x5
135 x5
185 x5 First time ive done these in months. the last 2 times ive done these ive pulled something in my back. went smooth this time.

Stiff leg Dead lift
225 x25

Pull downs
160 x15

Shrugs
225 x10, 225 x10, 225 x10 All paused at the top. Good squeeze.

Front Raises
45's x20
50's x10

DB curls
40's x20

Done. Good workout except for the douche spotter. what an idiot. hips need a break. next cycle may be close stance squats.

john o
08-01-2010, 10:02 PM
I hate to laugh, but spotter stories always crack me up. Except when it's me being spotted of course. You had a hell of a workout fueled by anger more than likely. Take a pic of him next time and post it on the wall in front of you. Squats and deads are beautiful man! Any movement on the bench?

bojackson
08-01-2010, 10:40 PM
Yea that story was told with some tongue and cheek, but he was and idiot. not much improvement on bench unfortunatley. i think its from my desire to increase my SQ and DL. Ive probably have done a poor job training my bench, and thats the results im getting, poor. i thought a 350 pasue was easily in reach when i sarted this back in the spring. now ill be happy with 315 at the meet LOL. Im laughing and crying at the same time. I should be gaining a training partner this week. im excited as hell. i know this will help my numbers a ton!!

anyway, keep working on that pull. your numbers are mipressive, along with your benching.
do you think you could put 3plates or maybe 4 on the bar at a meet to at least post a number in the squat??

good luck

john o
08-01-2010, 11:02 PM
KIck ass on the training partner addition. I know you've been wanting one. Hopefully, the bench will round into form by the meet. Squat and deads are where the big #'s come from anyway. Just do what you can on the bench front, you might be surprised. As for the squat ?, hard to say it feels like it's been forever since I've one them. I sure hope I'd be able to manage 3/4 plates. One time deal I might be able to get by with it. Training the lift consistently not so much.

bojackson
08-02-2010, 05:18 PM
8-2-10 Monday
warm up
shoulder complex
Pause Bench
135 x10, 225 x5
245 x3
265 x3
285 x1
295 x1
315 x3 supersetted with 225 x10. evidentally i have very feeble triceps. not a bad day pressing though. felt clean and crisp.

Hang pull ups
bw x5
bw x5
bw x3
bw x3 all 3 sec hang

Hammer strength Incline press
3plates x5
3plates x5
3 plates x5

Overhead Db extension
30's x20
30's x20

lateral raises
20's x20

felt better pressing today than i have in the last cpl of weeks. my tri's are tanking fast. i probably need to do some more volume work. deload coming next week and its needed.

john o
08-02-2010, 06:21 PM
Maybe that bench is gonna spike right on time for the meet. If the tri's are lagging I know you'll put in the work. Nice job Bo!

bojackson
08-03-2010, 05:58 AM
thanks john. i hope that after my deload next week that my bench will spike. im a weak bencher compared to my other lifts, but i like i said above, i just dont think i have trained it with enough energy and focus.

bojackson
08-04-2010, 09:17 AM
i was supposed to get up and go pull this morning at 5am. my lazy ass slept in. i did however have to be at work at 7, so its not like i slept till noon. we practiced 3 hours in the rain yesterday and quite frankly i was beat. been burning the candle at both ends all sumer and its finally catching up with me. students came back yesterday as well. ill have to make myself pull tonight after practice. i guess im verbally spanking myself for sleeping when i should be PULLING!!!

-JM-
08-04-2010, 09:48 AM
Strong lifts in here mate. Will this be your first meet in September? Looking on track.

bojackson
08-04-2010, 10:54 AM
no flynn, this will be my 2nd meet. did my first meet back in april and loved it. i didnt really train for that meet and totaled just under 1300 raw. i was somewhat happy with that. i left a lot of weight on the floor by not knowing how to call my lift attempts. i went way too conservative, but at least i got some numbers posted. so im hoping for better results this time around. only problem i see is that my time is severely cramped with football season starting (im a coach). im gonna have to be smart, dont miss workouts (like i did this morning), and get my diet right in this last month. thanks for checking in

john o
08-04-2010, 03:21 PM
Pull pull pull pull pull pull! :)

bojackson
08-05-2010, 05:37 AM
8-5-10 Thursday
Deadlift
135 x10
225 x5
315 x1
405 x1 done! felt like ****, lifted like ****. i normally can pull 405 15 times, today it felt like 600 pounds. worse feeling ive had in a long long time in the weightroom.decided just to shut it down. deload is here, so ill just lay back for a week and maybe come back.

bojackson
08-05-2010, 09:50 AM
after ive had 2 classes this morning to think about it, i might go back in tonight after practice and good a lift in. this morning was crazy. felt like i was glued to the floor along with the weight. ive yet to miss a pull on the 5/3/1 and i knew i wasnt even going to come close to the prescribed weights, so i shut it down. maybe im an idiot

john o
08-05-2010, 12:23 PM
That feels terrible when you work so hard and come up short. You just need some fuel in the tank Bo. This summer hasn't been easy. The strength didn't disappear. Good luck with whatever you decide.

bojackson
08-06-2010, 06:27 AM
my body might have been telling me to take a break and deload. im probably running on low fumes anyway. good time to take a light week...thanks again

bojackson
08-11-2010, 10:03 AM
bike 5 mins
shoulder complex

bench

135 x6
135 x6
225 x5
245 x1
245 x1
245 x1

shrugs
135 x15

pull downs
100 x15

tri pressdowns
100 x15

front raises 20's x20

done. needed deload.....

john o
08-11-2010, 08:06 PM
Recharge bud. We'll see you hitting big weights soon enough.

bojackson
08-12-2010, 06:41 AM
i just took a few days off before i had deload day, so that was a help. i have 2 days of deload lifting left and then next week im gonna crank it up i hope.

StLRPh
08-12-2010, 08:06 AM
Sounds like the deload is coming just in time. On a completely unrelated note, how's the outlook for this season? I'm originally from 'Bama and remember how big football is down there. I'm sure you've got your hands full.

bojackson
08-12-2010, 09:49 AM
StLRPh,
thanks for checking in. the deload is coming at a good time.

i took a new job and we have the task of turning around a team that went 0-10 last year. but thats why i got into this business, for challenges such as this. its gonna be tough going, but theres only one way to go, UP! if we can squeak out a 5-5 season, ill feel blessed.

what part of bama are you originally from?

StLRPh
08-12-2010, 10:51 AM
I lived in Alabaster (just below B'Ham) and Hamilton (NE corner above Tuscaloosa). You've got a good attitude about the team and I'm sure they appreciate it.

bojackson
08-12-2010, 11:08 AM
I currently live just a few miles south of Alabaster and also previously lived in the Hamilton area. This world is way too small! LOL

StLRPh
08-12-2010, 11:27 AM
Very weird. I lived in Alabaster until I was about 8 (until 1983), moved away and then came back to Hamilton from 1987 thru 1990. Small world :)

bojackson
08-13-2010, 06:03 AM
Deload #2
warm up
static stretch
front squat

bar x10
135 x5
225 x1
275 x1 paused
275 x1 paused
295 x1 paused all easy and smooth

hang pull ups
bw x3
bw x3

One arm Dumb-bell Snatch
100's x 3
100's x3

curls
bar x20

done

bojackson
08-15-2010, 10:06 AM
8-15-10 Sunday
Warm up
Stretch

SQUAT
135 x5, 135 x5, 225 x1, 315 x1
365 x5
415 x5 had a spot here and felt as thoug i could have gotten 10 smoothly.
465 x3 no spotter. he left before i could grab him, miss grooved and started falling foward on rep 4, dumped it

Pause squat
315 x3
365 x1
365 x1

Db rows
130's x8 each arm
130's x8 each arm

45* hypers
bw x10 pasue at top
bw x 8 pause at top

DB curls
45's x20

Weighted abs
70lbs x10
70lbs x10

felt great today. other than the form scew up on the last set of squats, it was a good day squatting. i do however have an ass nazi thats creeped up.small but irritating!!!!!!

john o
08-15-2010, 10:52 AM
The deload has got you back on track! Full speed ahead Bo. Good luck with the litte Nazi.

bojackson
08-15-2010, 12:34 PM
thanks john!!!

bojackson
08-19-2010, 06:16 AM
8-18-10 Wednesday
Bench
135 x10, 135 x5
225 x5
245 x3 paused
265 x3
285 x1 paused
305 x1 paused
305 x1 paused

225 x5 3 sec paused
rest 1 min
225 x 3 speed
rest 1 min
225 x5 paused
rest 1 min
225 x3 speed

Voerhead DB tri ext
70 x10
80 x10
100 x10

Lateral raises
20's x 20 x 2

Hammer curls
50's x12

Done. had to squeeze a quick workout in before practice today. Went fast, felt good.

john o
08-19-2010, 07:04 PM
Nice pause work Bo! Very solid for a quickie.

bojackson
08-20-2010, 09:21 AM
8-20-10 Friday
Warm up
Stretch

Deadlift
135 x5, 225 x3, 315 x1
365 x 5
415 x 5 Fast, smooth
465 x 5+, got 8...Left hand slipped on rep 9. Felt if I used chalk I had 10+ in me. Was happy with the 8 reps with no belt and no chalk

Shrugs
315 x 10
315 x 10

45* hypers
bw x 15
bw x 15 low back fried!!!

Pull downs
180 x 5
190 x 5
200 x 5

Strict hammer curls
40's x 10
40's x 8

Done. Good workout. bar speed was good today. Felt refreshed again after last weeks deload. Dont know how realistic a 600 pull is at the meet next month, but im gunning for it.

Brian Hopper
08-20-2010, 03:08 PM
Good job on the pulls Bo!!!!!

john o
08-20-2010, 04:13 PM
You gotta be kidding me! My backs screaming and now I have to try and match this monster effort. :) You are peaking at the right time and 600 will be tough, but possible. That's what I'd be shooting for. Very impressed with the pulls Bo. Clap, clap.

bojackson
08-20-2010, 04:35 PM
Thanks John!!! I guess I just felt fresh today. But your 405 x 12 " was" in the back of my head :)

Hopp thanks!! I see your coming along just fine as well.....

StLRPh
08-20-2010, 07:41 PM
some big ass pulls Bo!

bojackson
08-20-2010, 08:25 PM
thanks StLRPh!!!!! glad to see you peeking in here...

bojackson
08-22-2010, 08:39 AM
8-22-10 Sunday
warm up
squat warm up to 315 x1

Incline DB
65 x15
100's x 10
100's x 8
100's x 5 triceps died!! Probably the reason my bench sux, I got ****ty tri's...

JM press
135 x10
135 x 8
135 x 8

Press downs
120 x10
120 x10
120 x10 Figured Id give the tri's some extra work since they are weak.

Face pulls
120 x10
120 x10
120 x10

done. blood was flowing today. felt good, had an awesome pump.

john o
08-22-2010, 05:31 PM
Good work! Have you decided on openers yet?

bojackson
08-23-2010, 12:59 PM
yea somewhat. gonna see how the next two weeks go. im thinking 495 on squat, 507 on deadlift and 320 on bench. i feel good about those weights. at the last meet i started too low and left a considerable amount of wright on the floor. i was talking to a guy that was at that meet in the spring, and he felt like i left a 100 pounds on the floor in the deadlift.i trust him, as he has his own team and calls plenty of weight for his guys. I pulled 507 easily and cussed myself at lockout.
sorry to be so chatty. but thats my train of thought as of now.

StLRPh
08-23-2010, 01:28 PM
good luck at the meet, when is it?

bojackson
08-23-2010, 06:09 PM
thanks. its sept 11......................

john o
08-23-2010, 09:20 PM
Your openers seem spot on. Get er done!

bojackson
08-25-2010, 06:18 AM
8-25-10 Wednesday
Warm up
stretch

Pause squat
135 x5
225 x3
315 x3
365 x1
405 x1
405 x1
405 x1
315 x5 2 sec pause

Bent rows
225 x10
225 x10
225 x10

Pulldowns
140 x15

DB SLDL
100's x10
100's x10

Done. Had to get a quick workout in before school. Worked out at the school for the first time, so that was different. I always feel like the weights are weighted differently at different gyms, I know that may be a mental thing but it does effect me at times. So the 405 felt a bit lighter than normal. 3 weeks until the meet. I figure ill go one more heavy week and then taper it down the last 8-10 days before the meet.

Brian Hopper
08-25-2010, 07:41 AM
I feel the same way about weights feeling heavier at different gyms. It will get in your head, but your not alone, lol!!!!

john o
08-25-2010, 05:18 PM
Looking good heading into the home stretch!

bojackson
08-27-2010, 07:54 AM
8-27-10 Friday
Quick workout this morning

Warm up
Bench
135 x10
225 x5
245 x3 paused
265 x1 paused
285 x1 paused
305 x1 paused
315 x1 paused
225 x12

clsoe grip
135 x20

Pull up
bw x5
bw x5

Pulldowns
140 x20

done. Need to get up earlier so Iwont be rushed!!...

Brian Hopper
08-27-2010, 08:18 AM
Training is looking good!!!!

john o
08-27-2010, 10:32 PM
I usually am rushed with morning sessions as well. You got some good work in though.

StLRPh
08-28-2010, 06:30 AM
Good stuff Bo, especially for an AM session

bojackson
08-29-2010, 08:12 AM
8-29-10 Sunday

DEADLIFT
135 x10
225 x 5
315 x 3
405 x 1
455 x 1
495 x 1
520 x 1, 5 sec hold at top. Thinking this is my opener in 2 weeks.
405 x 10 , Speed puls more less. Bar was fast, weight was light.

Wide grip Pull downs
120 x 12
130 x 12
140 x 10

going back tonight to do some GHR's and some barbell rows. Good workout.

Brian Hopper
08-29-2010, 08:43 AM
Strong pulls Bo!!!!

john o
08-29-2010, 05:41 PM
Getting better and better Bo!

StLRPh
08-29-2010, 07:01 PM
Everything is coming together nicely

bojackson
08-31-2010, 06:04 AM
8-31-10 Tuesday
warm up
shoulder complex
BENCH
bar x a lot
135 x 10
225 x 5
265 x 5
275 x10 Felt light so i pushed it to 10
295 x 6
295 x 5
225 x 12

Widwe grip Pulldowns
160 x 12
160 x 12
160 x 10

triceps pressdowns (with rope)
100 x 10
100 x 10
100 x 10

Front raises
40's x20
Side raises
30's x20

Power clean
225 x8 threw these in just for fun. Havent done these in quite some time.

Brian Hopper
08-31-2010, 01:05 PM
Nice work Bo!!!! Are you ready for next weekend?

john o
08-31-2010, 09:31 PM
Working on your tri's is really helping your bench! That's a strong pressing effort. PM me your info. and I'll make sure you get a well-earned tub of Results. I wish we could keep it going. It was fun.

bojackson
09-06-2010, 01:12 PM
Thanks for the positive thoughts guys!. Ive shut everything down until the meet this Saturday. Last time I took 7 days off before the meet. This time it will be a full 10 days. I need it though. My hips were beginning to ache, and they still are. So they need the rest. Im on the road a lo tdriving and I think that also aggravates my hips. If anyone has experience with this let me know. Its not a terrible pain, but its enough to piss me off. Anyway, ill rest up and hopefully put up some big PR's at the meet.

Brian Hopper
09-06-2010, 01:17 PM
Good luck on Saturday!!!!

StLRPh
09-06-2010, 07:08 PM
Good luck at the meet Bo, SFW!

ThomasG
09-08-2010, 09:19 AM
Crazy numbers in here and a meet on saturday! What class are you competing in? Raw? Geared?

bojackson
09-08-2010, 01:00 PM
I lift raw. i have latelty however, been known to put some knee sleeves on while squatting. The only carryover is it helps keep some heat in my knees, which is actually a carry over i guess. I'll use a belt on max attempts or meet lifts. Thanks for checking in!

john o
09-08-2010, 01:31 PM
Tear it up this weekend Bo! You did a great job preparing for this meet.

bojackson
09-13-2010, 02:39 PM
MEET Results:

Squat
1. 474 - good lift. felt good and light.
2. 529- no lift. called me for depth. It was tough calling Saturday.
3. 529- no lift. fell back and lost groove. totally bombed. was shooting for 551.

Bench
1. 303- no lift. beat the press command.
2. 308- same
3. 308- couldnt bugde it! WTF! one of those days i guess.

At this point, i want to just leave and quit. but i didnt. :)

Deadlift.
1. 507- good lift
2. 529- good lift
3. 540- good lift. Might should have gone for 551, but at this point i was done!

No excuses here, completely came in ill prepared. took 10 days off before the meet. I wont do that again. i felt weak all day. granted i had an away game friday night and didnt get in till 230 am, but i cant blame it on that. i was easily pausing 315 in the gym on bench and 308 felt like a ton. at any rate. Set a 33 pound meet PR on the deadlift, so i guess that was a positive. i think i have gotten more in tune with my body for the next meet i do and that is always a plus.

StLRPh
09-13-2010, 03:05 PM
tough break but some very awesome pulling!

Brian Hopper
09-13-2010, 03:35 PM
Sorry to hear you had a bad meet, but congrats on the PR!!!

john o
09-13-2010, 06:46 PM
Hold your head high Bo! You worked your butt off and it didn't come together on meet day like you wanted. It's only your second meet, just take the lesson and apply it to the next one. Anything that comes easy isn't worth doing.

bojackson
09-15-2010, 05:59 AM
9.15.10 Wed
Squats
135 x10
225 x5
315 x5
315 x5

Pulldowns
150 x10
150 x10
150 x10

Db curls
40's x10
40's x10

Front raises
30's x15

Went in to get some blood flowing. First time back in the gym since the meet Saturday so i kept it light. Will start back with regular workouts next week to give my body some time to recover and so I can recharge my batteries.

john o
09-15-2010, 07:26 PM
No rush man. You got enough done to stay on track.

bojackson
09-16-2010, 06:14 AM
9.16.10 Thur
Bench
Paused
135 x10
185 x 8
225 x 5
245 x 3
245 x 3
245 x 3

DB Bench
90's x 8
90's x 8

Nose breakers using olympic bar
95 x10 supersetted with pressdowns 70 x10
95 x 8 supersetted with pressdowns 70 x10

Side raises
15's x 30

StLRPh
09-16-2010, 09:04 AM
any ideas on how to set up your programming for this cycle?

bojackson
09-16-2010, 09:32 AM
I felt fine about my progress on 5/3/1 in the SQ and DL, but my bench suffered. I have to bench more frequently to see any noticeable gains. Ive been a 400 bencher in the past(not pausing, just raw dogging it), so Im considerably weaker in the bench right now. Although my squat wasnt what I wanted at the meet, I can attribute that (I think) to trying to juggle a football team and my training. In the future I wont do a meet during the season. I feel I could have certainly squatted more. The deadlift was a meet PR, but was a little disappointed. IIm going to Coan's DL program again, and do some form of pressing 3 days a week, and squat twice a week (front squats being one of those days). I think I have a good plan in place and look foward to my next meet after the new year.

bojackson
09-20-2010, 12:58 PM
Sunday
Squat
135 x10
225 x 5
315 x5
365 x5
405 x3
455 x1, 365 x5, 315 x3 one complete set. Fried my legs!!!!!

floor press (first time doing these)
135 x 5
225 x5
245 x3
245 x3
135 x15
These are definately a different feel. Hopefully these will carry over to my bench, which is crap right now!!!

Barbell Lunges
135 x10
135 x10

Chin ups
bw x5
bw x5
bw x3

pulldowns
150 x20

Done. this was a tough workout for me. I need to get in better shape in general.

StLRPh
09-20-2010, 01:12 PM
looks like a solid session, have fun with those floor presses!

john o
09-20-2010, 02:45 PM
Great job Bo! Floor presses should get those tri's stronger.

ThomasG
09-20-2010, 07:11 PM
Is that last set of squats one big ass drop set? You are one crazy bastard.

bojackson
09-21-2010, 05:35 AM
ThomasG
-Yes that last set was a drop set. if i had a spotter i couldnt have gotten a lot more out of the 315, but didnt chance it.
Johnny
- Thanks I hope some changes ive made will help my bench in the long run.

bojackson
09-21-2010, 05:41 AM
Bench with chains. I used the chains at the school gym. I dont know the exact weight of them, but im guessing there 10 lbs each, so I added accordingly.

Bench
135 x 10 + 20lbs of chains
185 x 10 + 40lbs of chains
225 x 5 + 60lbs of chains
225 x 5 + 80lbs of chains
225 x 5 + 80lbs of chains
225 x 5 + 80lbs of chains

135 x10
135 x10 realy worked on arch and tucking elbows

Like i said im guessing on the chain weight.

Reverse Grip over head press
65 x10
95 x10
115 x10
bar x 30

Db curls
40's x8
50's x6

Pressdowns
60 x20
70 x15

Done. good work out. first time using chains. Im doing a lot of firsts to try and stimulate my bench which is trash right now.

StLRPh
09-21-2010, 08:27 AM
Reverse Grip OH Press? Sounds a little awkward, how'd it feel? Mainly for the triceps?

bojackson
09-21-2010, 08:47 AM
Rev grip OH press does hit the tri's good, but it actually feels better than regular overhead pressing, which my shoulders hate!!! a little awkward? yes...but i like the lift.

StLRPh
09-21-2010, 09:37 AM
You're like 'Bama's own Louie Simmons :) Innovating and stuff

BTW, Roll Tide!

Brian Hopper
09-21-2010, 07:32 PM
Nice work Bo!!! I might have to try doing those reverse grip OH press.

ThomasG
09-22-2010, 02:54 PM
Interesting OHP... I may have to try that sometime.

john o
09-22-2010, 04:10 PM
Never even heard of reverse OHP's. Solid pressing Bo! Looks like you are working on your own game plan coach :) BTW I have a tub of Results and if you don't claim it I'm offering it to Matt. I won't use it anyway as I now avoid sugar with this hypoglycemic diet I'm doing. I think there is like 50g of dextrose in a serving so that's not good for my blood sugar.

StLRPh
09-22-2010, 06:20 PM
Never even heard of reverse OHP's. Solid pressing Bo! Looks like you are working on your own game plan coach :) BTW I have a tub of Results and if you don't claim it I'm offering it to Matt. I won't use it anyway as I now avoid sugar with this hypoglycemic diet I'm doing. I think there is like 50g of dextrose in a serving so that's not good for my blood sugar.

You don't want to ship that down to 'Bama :evillaugh:

bojackson
09-23-2010, 05:24 AM
Did I not foward you my mailing info? I thought I did. If not I'll foward today.

Matt- By the looks of my bench, I need that results much more than you!!!!

bojackson
09-23-2010, 05:28 AM
9.23.10 Thursday
DeadLift
Warm up/Stretch
135 x10, 225 x5, 315 x3, 405 x1
440 x 2
Speed Pulls
350 x3
350 x3
350 x3
350 x3
350 x3
350 x3

Stiff Leg DL
315 x5,
315 x5
315 x5

Rev Grip Pulldowns
150 x8, 150 x8, 150 x8

GM's
bar x20
65 x8
65 x8
65 x8 Obviously could use more weight than this, but I always tweak my back doing these. So i'll go slow for now.

Plank
1 x50secs

Good work out. Started the Coan/Phillipi Dl program again today. Hopefully it will shock my DL.

ThomasG
09-23-2010, 05:32 AM
Nice!! Whats your starting and ending max for the Coan cycle?

StLRPh
09-23-2010, 06:16 AM
Did I not foward you my mailing info? I thought I did. If not I'll foward today.

Matt- By the looks of my bench, I need that results much more than you!!!!

Just screwing with you. Definitely need to support our folks in the educational system, especially in 'Bama:clown:

I'll be following along on Coan/Phillipi DL. I have a spreadsheet I made of Diesel Crew's DL program as well if you want it some time.

bojackson
09-23-2010, 06:17 AM
540 starting, 585 ending. pulled 540 last week with some ease for a meet PR. have pulled more in the gym, but im going with my meet max. however that 440 x2 this morning felt awfully heavy LOL. new gym, new weight=messes with my head! im a b*tch!

john o
09-23-2010, 06:33 PM
Excellent workout! Good call on starting slow with the good mornings as well. No, I never received any of the info.

bojackson
09-28-2010, 05:43 AM
Bench
warm up
bar x 30
135 x10
pinkies one inch inside ring
225 x 5
245 x 3
265 x 3
285 x 3
285 x 3
225 x10

DB Bench
90's x 8
90's x 7
90's x 6

Wide grip pulldowns
150 x 20

DB tri extension to chest
40's x10
40's x10

Close Grip Bench
165 x10
215 x10

Planks
1 x 50 secs

bojackson
09-28-2010, 05:53 AM
Tuesday 9.28.10
Squat
warm up
bar x 15
135 x 10
225 x 5
315 x1
365 x1
415 x1 paused
415 x1 paused
415 x5

Barbell Lunges
135 x10
135 x10

Glute bridge
1 x 15, 2 sec hold

hammer curls (slow, strict)
30's x 20

Plank
1 x50 sec

StLRPh
09-28-2010, 08:18 AM
crazy paused squats

How are you liking the new programming? And more importantly how's the season shaping up?

john o
09-28-2010, 06:57 PM
Great work Bo! Are you slowly adding in core work?

bojackson
09-29-2010, 06:00 AM
a guy at the last meet raked me over the coals about core work. I obviously make my players do some form of core work everyday, and yet i rarely show my core any attention. his belief was that this would pay dividends to my squat and DL. He is absolutely correct, so I am slowly adding in some more core work.

ThomasG
09-29-2010, 07:53 AM
killer squats. 585 would be a hell of a pull go get it!!

bojackson
09-30-2010, 05:43 AM
Bench
Warm up
stretch
bar x 30
135 x 10
185 x 5
225 x 5 +40lbs of chain
245 x 3 +40lbs of chain
265 x 2 +40lbs of chain
275 x 1 +40lbs of chain
275 x 1 +40lbs of chain
295 x 1 +40lbs of chain supersetted with 225 x 10 +40lbs of chain

135 x10, 135 x10 All paused tucking elbows

Close grip pulldowns
150 x10
150 x10

Shrugs
315 x 10
351 x 10

Side raises
20's x15 slow
20's x15 slow

StLRPh
09-30-2010, 08:21 AM
Lot of good bench work, how did the singles feel?

john o
10-01-2010, 04:06 PM
Breaking out the chains huh? Nice pressing effort!

Brian Hopper
10-01-2010, 04:14 PM
I need to focus on my core also. I'm planning on doing a R.A.W United meet in November. So I hope to finally put up a raw total.

bojackson
10-05-2010, 05:42 AM
Deadlift
warm up
stretch
135 x 10
135 x 10
225 x 5
315 x 3
365 x 2
405 x1
455 x1
470 x 2

Speed pulls
380 x 3
380 x 3
380 x 3
380 x 3
380 x 3
Sumo 380 x 3 first time doing any weight with these, definately different...

Hang pull ups
bw x 3
bw x 3
bw x 3

Pulldowns (close grip)
150 x 20

Bent row
135 x 20

Snatch grip shrug
225 x 20

StLRPh
10-05-2010, 08:57 AM
lots and lots of pulling, you're going to be feeling this one later

Brian Hopper
10-05-2010, 09:36 AM
Some serious volume, good job Bo!!!

john o
10-05-2010, 06:17 PM
That's a strong workout Bo!

bojackson
10-09-2010, 05:04 PM
10.9.10
Saturday

Close Stance Squats
warm up
stretch
135 x10
135 x10
225 x5
275 x5
315 x3
365 x3
405 x3
Pause Squat (close stance)
315 x 6

Bench
135 x10
135 x10
225 x5
245 x3
265 x1 pause
285 x1 pause
285 x1 pause
285 x1 pause
225 x12

Done. good work out. Been having Hernia issues so I had to take a cpl of days off. tried clsoe stance squats and they definatley feel different, but I liked them.

Brian Hopper
10-09-2010, 05:35 PM
nice work Bo!!!!

StLRPh
10-09-2010, 07:55 PM
strong work, good job finding a way to work around the discomfort

edit: i don't want to hear anything 'bout today's game :indian:

bojackson
10-13-2010, 06:42 AM
10.12.10 Tuesday
Bench with chains
135 x10
135 x10
185 x5
225 x5
245 x3 +80lbs of chain paused
245 x3 + 80lbs of chain paused
245 x12

DB bench
70 x 15
70 x10

close grip pulldown
150 x 15
150 x15

barbell skull crushers
65 x10
65 x10

side raises
30's x15
30's x15

bojackson
10-14-2010, 04:29 PM
10.14.10 Thurs
Squat
warm up stretch
Close stance squat
135 x10
135 x10
225 x 5
275 x 3
315 x 3
365 x 3 50lbs of chain
365 x 3 75lbs of chain
365 x 3 100lbs of chain all deep deep deep supersetted with 365 x 12 straight weight

GM's
bar x 20
65 x 20

Pull ups
bw x 5
bw x 5
bw x 5

side raises 20's x 20

StLRPh
10-14-2010, 06:42 PM
can't imagine doing those squats with a hernia...

ThomasG
10-14-2010, 07:35 PM
Holy chains!! I'm jealous I have a bout 25lbs worth of chains lol.

bojackson
10-15-2010, 05:40 AM
we have close to 200lbs of chains.

actually the hernia hasnt really bothered me at all while lifting. ive had 2 painful eposides and they have come on off days. weird i know. have been to 2 doctors and neither can tell me why the discomfort on the seemingly easy days. oh well, both have said surgery is needed, so im having it in about 3 weeks. until then, you better believe im gonna keep playing in the gym. LOL

john o
10-15-2010, 02:56 PM
Both days look real strong Bo. How long does the surgery keep you out of the weight room?

bojackson
10-18-2010, 02:37 PM
10.18.10 Monday
Deadlift
135 x 10
225 x 5
315 x 1
405 x 1
455 x 1
495 x 2
Speed Pulls
410 x 3
410 x 3
410 x 3
410 x 3
410 x 3
Third week of the Coan.Philipi DL routine. Drove 6 hours and walked right into the gym. so i felt a little beat down from driving. energy level was down. still got my numbers

45* hypers
bw x 20
bw x 15

pull ups
bw x 3
bw x 3
bw x 3

done. good work out.

StLRPh
10-18-2010, 03:12 PM
good job pushing it on Coan/Phillipi. I've read that a lot of guys get beat to hell on that but the ones that finish it tend to get quite a bit out of it.

bojackson
10-18-2010, 03:30 PM
thanks matt !!! this is the 2nd time running it and it didnt beat me down too bad the first time. plus i got surgery in a few weeks and want to push into it pretty hard since i cant make my hernia too much worse..thanks for checking in. war eagle!!!!

john o
10-18-2010, 03:57 PM
All business! No fluff.

Brian Hopper
10-18-2010, 06:50 PM
Nice deadlifting, I've thought about trying that routine also, i'm looking forward to seeing your gains.

bojackson
10-20-2010, 07:08 AM
overslept...missed my workout. lazy *****...