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jontaylor1
07-10-2010, 05:44 PM
My training log
Im currently in offseason training..

Squat/Deadlift day at EFS- 7/03/10

Warm ups
Foam Roller

Giant Camber Bar soft pad-boxs squats: worked up to 335x1
Deficit Deadlifts off 3 mats: worked up to 315x5x3
GHR: 4x10
Leg Ext: 4x10
Bike- 15 mins

Todays training went pretty well, just have a few form issues that need to get straightend out,,,
Got a max effort bench tomorrow,looking for a big number.


Max Effort Bench..(sort of)- 7-4-10

Warm ups
Foam Roller

Bench- barx5x2, 95x5, 135x3, 185x1, 225x1, 255x1, 285xmiss, 275xmiss
Pin Presses- 225x5,275x5,315x3,325x3
Supersetted-
Lat Pull- 4x10
Tricep Pushdowns- 4x10
Cable Rows- 4x10
Supersetted-
Shrugs- 4x10
Neutral Grip Pull ups- 4x10
Hammer Curls- 4x10
Pulldown Abs- 4x10

Not my best day unfortuntly,, wasnt quite "feeling it" and my form was **** today,,got stuck about mid way on both the weights i missed, im pissed about it, but its time to regroup and heal up, and focus on my apparent weakness, which is my mid way sticking point.

Happy 4th everyone


Lower Body Acc.: 7-06-10

Warm ups
Foam Roller

Wall Squats- 3x10
Speed Box Squats w/ SSB- 135x2x6
Dimel Deadlifts- 135x15x3
Seated Leg Curls- 3x10
Pull Ups w/ neutral grip- 3x10
Yates Rows w/ Swiss Bar- 135x10x3
Calves- 1x20

Felt pretty good today, didnt want to kill it today, i plan on taking a heavy reverse band deadlift saturday


Upper Body Acc.: 7-07-10

Warm ups

Bamboo Bar flat bench- used 100 lbs on the bar, 4 sets 10,,2 sets wide, 2 sets close
Incline Key Press- 45x10,55x10x2
Pushdowns- 3x12
Hammer Curls- 3x12

jontaylor1
07-10-2010, 05:49 PM
Max Effort Deadlift: 7-10-10

Foam Roller
Warm ups

Reverse Band Deadlift: Used Purple bands- Worked up to a PR of 535 lbs
GHR- 3x10
Supersetted-
Leg Ext-3x10
Calves- 3x10

Training went great, felt strong today,,,,I have been running out of time to train, these past few weekends, had to hustle again today so i could make it out to the Lexen Xtreme Summer Slam today, to help out some friends who were lifting....ready to bench tomorrow morning.

jontaylor1
07-11-2010, 03:33 PM
Bench at EliteFTS: 7-11-10

Warm ups

Floor Press w/ straight bar- barx10,135x5,185x5,225x5x5
Pin Press- 225x5,315x5,335x5
Low cable rows w/ sraight bar- 4x10
ISO Row- 4x10
Supersetted:
Pec Deck-4x10
Reverse Pec Deck(rear delts)- 4x10
--------
Lat Pull- 4x10
Supersetted:
DB shrugs-2x20
DB Side Laterals- 2x20
--------
Skull crushers w/ kettlebells hanging by bands- 4x10
Tate Press- 4x10
Supersetted:
Dips- (BW) 3x10
Hammer Curls- 2x20
---------
Todays training went well,,,just need to work on getting my back stronger and bigger, to help my bench,,(and everything else haha)...
Gonna rest and recover, got an easy mid week, preparing for a heavy squat this coming weekend.

jontaylor1
07-13-2010, 03:52 PM
Lower Body Acc: 7-13-10

Foam Roller
Warm ups

Wall Squats- 4x10
Leg Press- 3x15
Supersetted:
Leg Ext- 2x20
Standing Leg Curls- 2x20
---------
Supersetted:
Abductor- 2x20
Adductor- 2x20
---------
Crunches- 4x10
Bike- 20 mins

Pretty good work out today,, im sore as hell from sunday,so i took it pretty easy today,,getting ready for a heavy squat this weekend,,looking for a big number.

jontaylor1
07-14-2010, 11:48 AM
Upper Body Acc: 7-14-10

Warm ups

Bamboo Bar- 50#x10,100#x10,130#x10x2
Military Press w/ reverse grip- barx10, 95x5x3
Supersetted:
Pushdowns-3x10
Tate Press- 3x10

Pretty good day today,,,getting ready for a big squat.

jontaylor1
07-17-2010, 11:32 AM
Speed Squat/Speed Pull: 7-17-10

Warm ups
Foam Roller

Straight Weight Speed Squats onto high box w/ SSB- 135x2x8
Speed Pulls out of rack from mid shin w/ bands- (switched between sumo and conv.) barx2x2,135x2x2,165x2x2,185x2x2
Abs-4x12

Pretty pissed off today, i was suppose to go to EFS to take a heavy squat, My ride decided not to get back to me, on a time to pick me up,,,so i laid in bed friday night,pissed off for over 2 hours,until i could fall asleep...so i woke up pissed off, and went to the commerical gym, and did speed work,,had to use a high box to squat to,was tight as **** today, and my left front delt was bothering me. Some big changes are going to be made with myself.

Coke
07-17-2010, 02:11 PM
You are a damn good lifter Jon, glad you finally found your way here to share your efforts.

jontaylor1
07-18-2010, 06:39 PM
You are a damn good lifter Jon, glad you finally found your way here to share your efforts.

Thank you very much Terry,,i really appreciate that.

jontaylor1
07-18-2010, 06:50 PM
Bench Day: 7-18-10

Warm ups
Foam Roller

Reverse Grip Bench- Barx8,95x5,135x3,165x3,185x3
Incline Key Press- 45#x10,55#x10,65#x10
DB Rows- 90#x10,100#x Went to failure,110#x Went to failure
Supersetted:
Pushdowns- 3x12
Shrugs- 3x12
---------
Dips- BW, 3x10

Was out of town eariler today,so had to get to the commerical gym late tonight, had an hour to train...felt very strong, and my reverse grip bench went great,,i feel 225x1 is in reach...Making some changes to myself, mainly my attitude/intensity,and my head....No more bull****, just hard work.

Also if everyone could keep Westside's Luke Edwards in your prayers, he is currently in the hospital, and i wish him a speedy recovery.

WSIC4
07-18-2010, 06:54 PM
Jon, you're the ****ing man. That's all.

jontaylor1
07-18-2010, 07:01 PM
Jon, you're the ****ing man. That's all.

Thanks Andrew,,,so are you!

jontaylor1
07-20-2010, 03:21 PM
Lower Body Acc: 7-20-10

Foam Roller
Warm ups

Wall Squats- 2 sets of 5 onto high box, 2 sets of 5 onto parallel box, 2 sets of 5 onto low box
Leg Press- 4 sets of 10, switched between wide stance and narrow stance
Pull Threws- 3x10
Calves- 1x30

Well today is a light day to just keep the blood flowing, going to try and take a heavy squat this weekend, that is if i can actually get a freakin ride, so we will see. My squat form seems to be getting alot better, still got some things to work on, but im very pleased with how its improving.

jontaylor1
07-21-2010, 04:41 PM
Upper Body Acc: 7-21-10

Foam Roller
Warm ups

DB Flat Bench- 40#x10,50#x10,60#x10,70#x10,80#x10
Pec Deck- 3x10
Face Pulls- 3x10
Pushdowns-3x12
Supersetted:
Over Head Tricep Ext.- 3x10
Hammer Curls- 3x12
---------
Forearms- 3x10

Pretty good day today,,,picked up some Biotest Z-12 from my buddy Christain today, so hopefully that will help take care of my Insomnia issue ive been having.
Time to rest up for what i hope is a big squat saturday!

Coke
07-21-2010, 04:59 PM
Sessions are going real well man.

jontaylor1
07-24-2010, 06:49 PM
Thanks brother..

Max Effort Squat: 7-24-10

Foam Roller
Warm ups

Max Free Squat- Barx5, 155x5,155x3, 205x2,245x1, 295x1, 335x1, 355x1, 365x1, 375xMISS
GHR- 3x10
Reverse Hyper- 3x10
Pulldown Abs- 3x15

I wasnt very happy with how today went, 375 wouldve been a 5 lb PR, but i missed it out of the hole. Ted Toalston told me my back was to hunched over, when i came out of the hole....In some ways 365 is a PR for me, seeing as how my best squat of 370 was done with knee wraps on....but im gonna keep busting my ass and hit a PR the next time.
Heres a video of the squat- http://www.youtube.com/watch?v=TIgGigGmziA

jontaylor1
07-25-2010, 12:12 PM
Bench Day: 7-25-10

Foam Roller
Warm ups

Bench- barx5,95x5,135x5,185x5,215x5,225x5,235x5 Big PR
3 Board Bench- 275x3,275x3,285x3
Front Raises with chains- 3x10
Skullchrushers with Bamboo bar + hanging kettlebells- 3x10
Supersetted:
Rear Delt work- 2x12
Hammer Curls- 20#x12x2
-------
Supersetted:
Pull ups- 3xFailure
Lat Pull w/ Fat Bar- 3x10
--------
Supersetted:
Shrugs- 3x10
Tricep Pushdowns- 3 sets, 50 reps each set
ISO Row- 3x10
--------

Today was awesome,, everything felt great in my hands,, hit some big PR's...the first set of 3 with 275 off the 3 board felt a little wierd, so i decided to take it again, to try and get it figured out, and the 2nd set felt good and easy, so went to 285 and that also felt pretty good. Thanks to several people who have helped me get my bench form better,, im looking for a big 1 rep max PR soon.

jontaylor1
07-27-2010, 07:14 PM
Lower Body Acc: 7-27-10

Foam Roller
Warm ups

Wall Squat- 1x8 to high box, 2x8 to parrellel box, 3x8 to low box
Leg Press- switched between wide stance and close stance....2 plates per sidex12x2,3 plates per sidex12x2
Pulldown Abs- 6x15

Did some light stuff today, still a little bit sore from the weekend...im hitting these wall squats pretty hard lately trying to improve my form.

jontaylor1
07-28-2010, 04:11 PM
Upper Body Acc: 7-28-10

Foam Roller
Warm ups

Camber Bar Bench- barx5,95x5,135x5x3
Pushdowns- 3x12
Single arm-reverse tricep ext.- 3x12
Face Pulls- 3x12

Pretty good day today, decided to switch it up and use the camber bar for the first time, felt pretty good, im really feeling it in my chest right now.

jontaylor1
07-31-2010, 01:22 PM
Max Effort Goodmorning: 7-31-10

Foam Roller
Warm ups

Deep GM,chain suspended w/ camber bar- barx5,135x5,185x5,225x2,255x2,275x1,285x1,295x1,315x5: Big ass PR
Leg Ext- 3x20
Seated Calve raises- 3x20
Pulldown Abs- 3x20
Decline Abs holding 10 lb plate- 3x10

Great day today, felt very strong, i got to 315, and decided i would do more than 1 rep, so i went for 5, it was hard as hell, but i got it....reverse band bench tomorrow, bench has been going very good, so im hoping for a big bench tomorrow.

Coke
08-01-2010, 12:13 AM
Crazy numbers for GMs dude.

jontaylor1
08-01-2010, 01:38 PM
Thanks man..

Max Effort Bench: 8-1-10

Foam Roller
Warm ups

Reverse Purple band bench- Worked up to a big PR of 365 lbs, then dropped it to 245 lbs, and did 3 sets to failure, close grip
Supersetted:
Seated DB military press- 40#x10x3
ISO low row- 3x10
-------
Supersetted:
Lat pull w/ straight bar- 3x10
Tricep pushdown- 3x30
-------
Supersetted:
Face Pulls- 3x10
Single arm tricep ext. w/ rope- 3x10
-------
Hammer Curls-1x15

I knew today was going to be a rough one, im sore as HELL from saturday, i was in pain foam rolling, but i was ready to bench. 365 was a grinder, but i got it. Very happy with the progress im making on bench.

jontaylor1
08-03-2010, 03:50 PM
Week 1,Day 1: 8-3-10

Foam Roller
Warm ups

Box Jumps- I dont know how high the box was,but it was high enough- 5 sets of 2 reps, with 90 seconds rest
Stiff Leg BB deadlifts- Stood on like a 3" or 4" box- 135x10,185x10x4
Pulldown Abs- 4x15
Calves-3x12
Supersetted:
Adductor- 3x12
Abductor- 3x12
--------
Wall Squats- 3x10

Started a new program Dave Tate has us at EFS on now, going to start training with Ted Toalston in the mornings at the comerical gym, today was week 2 of this program...and also the 12 week mark for training to start for the IPA Fall Classic in October.
Time to play the game!

jontaylor1
08-04-2010, 10:25 AM
Week 1, Day 2: 8-4-10

Warm ups

Wide Grip Pulldowns- Regular bar-2 setsx10, wide bar with hammer grip handle-2 setsx10, straight bar-2 setsx10
Tredmill- walked for 15 mins
Foam Roller- very hard and deep work all over.

Just some light stuff today, im not able to follow the exact nutritional section of the program yet, due to me not having all of the Biotest supplements like everyone else,so my recovery is lacking...alot. Im a little concerned about that, so im going to try to back it down a little during the week, until i can get things straightened out.

jontaylor1
08-05-2010, 03:35 PM
Week 1,Day 3: 8-5-10

Foam Roller
Warm ups

Bench- 40% of CM- barx5,110x5,110x25(dont ask), 110x5x3
Incline DB tricep Ext.- 25#x8x8
Seated DB side raises- 25#x12x3
Band Pull Aparts- 2xfailure
Supersetted:
Hammer Curls-3x10
Reverse grip Tri. Ext- 3x12
-------
Pec Deck- 3x10

Well, today i did a little more on bench then i should have...Ted was joking around and said, why dont you do 1 set of 25 reps, and be done. well i thought he was serious, so thats what i did, well he was kiding, so i did way more then needed..so a little stupid on my part but, whatever..everything esle went well, my lower bdoy isnt as sore today thank god, ive got heavy reverse band squats this weekend, lookin for a big number.

jontaylor1
08-06-2010, 12:18 PM
Week 1,Day 4: 8-6-10

Light Foam Roller
Tredmill- 10 mins

Finally not to sore anymore, looking forward to a big weekend at EFS.

jontaylor1
08-07-2010, 03:19 PM
Week 1,Day 5: 8-7-10

Foam Roller
Warm ups

Reverse Band Free Squat- used purple bands: worked up to 525x1,Raw with knee wraps, then dropped to 435 for 2 sets of 3,all Raw with knee wraps.
Sumo Pulls against bands off 3 mats- used monster minis: 135x1, 185x1x6
GHR- 2xFailure
Hanging Leg Raises- 4xFailure
Single Leg,Leg Ext- 3x12

Great Day today, im very happy with how today went, have some small things to fix still, but other than that everything is good...Should have a video of the 525 up by tonight or tomorrow.
Heavy floor press with chains tomorrow!

jontaylor1
08-08-2010, 02:21 PM
Heres the video from Saturdays squat session

http://www.youtube.com/watch?v=7l2F14Tf9eA

Coke
08-08-2010, 02:31 PM
Looking awesome with that lift Jon!!

jontaylor1
08-08-2010, 02:40 PM
Week 1,Day 6: 8-8-10

Foam Roller
Warm ups

Floor Press w/ chains- worked up to 135 bar weight, plus 6 chains per side for a single, missed 135+ 7chains/side..dropped down to 135+4 chains/side for 1 set of 3 reps
Flat DB press- 40#x10,55#x10,65#x10,65#x15
Magnum Shoulder Press- 50#x10,90#x10,140x10,140x15
Supersetted:
Cable Rows- 6x10
Negative Only Barbell close grip push ups- started at top, lowered using a 12 count, 2 setsx5 reps
--------
Supersetted:
Tricep Pushdowns- 1x30,1x20,1x10
Hammer Curls- 1x30,1x20,1x10
--------

Pretty good day today, i thought i had the floor press i missed, but i was just fatigued, and gassed out..but thats alright...im pretty sore from saturdays work out, i have a feeling come October 24th, im gonna be putting up some big numbers at the IPA fall classic

jontaylor1
08-09-2010, 05:03 PM
Week 2,Day 1: 8-9-10

Foam Roller- Light passes
Tredmill- walked for 15 mins
Back Pull Aparts- Sat on Low box, and double looped bands around knees,and pulled knees apart,hold at max contraction for a 5 count,go to failure-
1st set, mini band, 2nd set, Monster mini band, 3rd set, mini band + monster mini band.

Light work today, lower body is a litle beat up from the weekend...i could really feel these back pull apart things, in my hips, the final set was pretty tough with both bands.

jontaylor1
08-10-2010, 05:43 PM
Week 2,Day 2: 8-10-10

Foam Roller
Warm ups

Box Jumps- 4 sets of 1....i dont know how high the box was, but i barely made it, every jump. haha
Stiff Leg DL- stood on like 4in. box...135x10, 185x15x3
Pulldown Abs- 4x15
Knee Pull Aparts- used monster mini band, 3xfailure

Everything except the AB work today, sucked ass...especially the stiff leg DL's, myself and Ted both thought we were going to pass out haha...plus my ass and hips are sore from the knee pull aparts, Dave had me do yesterday....11 weeks out from the IPA Fall Classic!

jontaylor1
08-12-2010, 02:53 PM
Looking awesome with that lift Jon!!

thanks man!

jontaylor1
08-12-2010, 02:56 PM
Week 2,Day 3: 8-11-10

Warm ups

Wide Hammer Grip Pulldowns- 5 sets of 8
Cardio- 10 mins

jontaylor1
08-12-2010, 03:02 PM
Week 2,Day 4: 8-12-10

Foam Roller
Warm ups

Bench- 140# 6 sets of 5, 60 sec. rest
Pushdowns- 8 sets of 8, with 45 sec. rest
Seated DB lateral raise- 20#x12, 25#x12x2
Band Pull Aparts- with mini band, 2 sets to failure
Hammer Curls- 25#x10x3
Reverse SIngle arm tricep ext.- (on cable cross over) - 3x10

Pretty good day today, still a little sore from tuesday, but should be recovered by saturday.

jontaylor1
08-14-2010, 12:57 PM
Week 2,Day 5: 8-14-10

Foam Roller
Warm ups

Straight Weight Squat- 95#x5,135x3,185x3,225x3
Belt Squat- *just going to say machine is 45 lbs* 135x5,185x5,205x5,225x5x2
Sumo Speed Pulls- 135x3, 185x3, 225x3x5
GHR- 4 sets to failure
Hanging Leg Raises- 4 sets to failure
Foam Rolled

Well i some how managed to slightly injury my lower left side of my back on Thrusday, so i had Doc adjust me before training..he said i could do light squats, if it hurts stop and do belt squat, so thats what i did...on belt squat the last sets of what i called 225, were hell. Speed pulls went great, i use my squat stance for when i pull sumo, so its not very wide..they were very explosive.

jontaylor1
08-15-2010, 02:37 PM
Week 2, Day 6: 8-15-10

Foam Roller
Warm ups

Floor Press- 135x5x2, 185x3,225x1,275x1,295xmiss, 295xmiss..Dropped to 245#x8 reps
DB Flat Bench- 40#x10,55#x10, 65#x36
Machine Shoulder Press- worked up to 110#x12
Barbell Rows- 95x8,135x8,155x8,175x8,185x8
Close Grip Pushup- set bar on bottom peggs of a Half Rack- 1 set of 46 reps
Supersetted-
Reverse grip Tricep Ext- (on cable crossover)- 4x10
DB Curls- 4x10
---------

Pretty good day today, wasnt able to make it out to EFS, so went to the gym by my house. Not sure what i did, but my right front delt is bugging me a little bit, so ill let that heal up..cant afford another injury...my lower back is feeling a little better right now..im hoping that its better by next weekend...the meet is 10 weeks away as of tomorrow..i cant afford to miss another squat workout.

jontaylor1
08-17-2010, 01:34 PM
Week 3,Day 1: 8-17-10

Foam Roller
Warm ups

Box Squats with Safety Squat Bar - 135x2x7 with 60 sec. rest
GHR- 2 sets of 8, holding 25# plate
Hanging Leg Raises- 4x8
Banded Knee Pull Aparts-(sitting on low box): double looped micro mini- 3 sets to failure
Single Leg Quad Ext- 3x8

Lower back is finally better,thank god,still gonna keep an eye on it though- 10 weeks out from the meet!

jontaylor1
08-18-2010, 03:35 PM
Week 3,Day 2: 8-18-10

Warm ups

Lat Pull w/ DD handles- 6 sets of 8
Lat Pull w/ Straight bar- worked up to best set of 12, then repeated it.
Vertical stretching for Lats- held for 60 secs.
Horizontal Stretching for Lats- Held for 60 secs.

Received my Biotest supplements in the mail today from Dave, was very happy about that. Light bench work tomorrow..then to get ready for squatin an pullin this weekend.

jontaylor1
08-19-2010, 02:30 PM
Week 3,Day 3: 8-19-10

Foam Roller
Warm ups

Bench- 7 sets of 5, with 110#
Reverse Grip Tricep Ext- 8 sets of 8
Standing DB front raises- 20# DB'sx12, 25# DB'sx12x2
Band Pull Aparts- monster mini, 2 sets to failure
DB bicep curls- 4x10
Knee pull aparts- used micro mini band, 3 sets to failure, 5 count

Pretty good day today, im really liking this program...ready for squats and pulls this weekend.

jontaylor1
08-21-2010, 08:53 PM
Week 3,Day 4: 8-21-10

Squat/Deadlift

Foam Roller
Warm ups

Box Squat- 50% of 335= 165- 5 sets of 2, Explosive and fast...70%=235x2, 75%= 250x2
Sumo Deadlift with Fat Gripz-(Work up to percived max) 135x5,225x2,275x2- 70% of 315= 220x2, 75%= 235x2, 77%=240x2
Stiff Leg Deadlift-*Off Box* 135- 6 sets of 3
Hanging Leg Raises- 2 sets to failure
Neck Machine- 2x10

Training went alright today. Had to train alone at the commerical gym, and wasnt really "motivated" so to speak. For those of you who dont know im 18, and unfortuntly dont have my license or a job yet. So i have to get rides from my training partners who live near me,,and i know they get sick of picking me up all the time. but Monday i plan to turn an application into Dollar General, and go and take my driving test...then soon,get a car.
Time to make things happen.

jontaylor1
08-22-2010, 05:04 PM
Week 3,Day 5: 8-22-10

Bench Day

Foam Roller
Warm ups

Close Grip Incline Bench- Barx5,95x5,135x5,165x5,185x5x2
Low Cable Row w/ DD handles- 3x8
Pull Ups- 3x5
Supersetted:
Reverse Grip Tricep Ext.- 3x10
Incline Tate Press- 3x10
-------
Supersetted:
ISO Low Row machine- 3x10
Seated Dips- 3x10
------
BB Shrugs- 135x10,225x10,275x10

Coke
08-22-2010, 09:52 PM
Wish you the best getting set as an adult and becoming independent, good luck with everything.

jontaylor1
08-24-2010, 07:12 PM
Wish you the best getting set as an adult and becoming independent, good luck with everything.

Thanks alot man, really appreciate it.

jontaylor1
08-24-2010, 07:17 PM
Week 4,Day 1: 8-24-10

Light Squat

Foam Roller
Warm ups

Box Squat w/ SSB- barx5x2, 135x2, 155- 7 sets of 2
Stiff Leg Deadlift- Didnt lock out completely, just put all the strain on the hammys- 135x8x2
Hanging LEg Raises- 2x12

First day of school today, so have to train alone, later on in the day now. Went pretty well today. Some friends from the gym took me to get a massage today, as a birthday present...and who of all people giving the massage...former powerlifter, now bodybuilder( or whatever the girls call it)...Pam Wentz. The massage was great,im diffently gonna be going back to see her again soon.

jontaylor1
08-25-2010, 07:04 PM
Week 4,Day 2: 8-25-10

Back Accessory

Lat Pull w/ DD handles- 6 sets of 8
Wide grip Lat pull w/ straight bar- worked up to heavy set of 12, then rested 2 mins, and repeated
Vertical lat stretching- hold for 60 sec.
Horizontal lat stretching- hold for 60 secs

jontaylor1
08-28-2010, 12:40 PM
Week 4,Day 3: 8-26-10

Upper Body Acc.

Warm ups

Bench- Barx5, 95x5, 120x5x6
Pushdowns- 8x8
Standing DB Front Raise- 20#x12x3
Tate Press- 3x10

jontaylor1
08-28-2010, 12:45 PM
Week 4,Day 4: 8-28-10

Squat/Deadlift

Foam Roller
Warm ups

Box Squat- barx5x3,135x2,185x2x5, 250x2,270x2
Deadlift w/ Mastodon Bar- 135x3,225x2,275x1,315x1,365x1, 285x2,305x2,315x2
Stiff Leg DL- *standing on 4 mats, 185x8x2
Hanging Leg Raises- 3xfailure
Seated Leg Curl- 3x10

Coke
08-28-2010, 10:01 PM
Looks like a big day with the squats and deads...good luck at school this season bro.

jontaylor1
08-29-2010, 03:43 PM
Looks like a big day with the squats and deads...good luck at school this season bro.

Thanks man!

jontaylor1
08-29-2010, 03:49 PM
Week 4,Day 5: 8-29-10

Bench

Foam Roller
Warm ups

Close Grip Incline Bench- Barx5,95x5,135x3,165x3,185x3,195x3x2
Low Cable Rows- 4x8
ISO Low Row- 4x8
Pull Ups- *Used different grip every time, 4x8
Supersetted:
Pushdowns- 4x8
Incline Tate Press w/ fat gripz- 4x8
-------
Hammer Curls- 2x10

Pretty good bench day today, 195 is a PR i believe, so im happy with that. Time to rest up, and wait for Dave to send next weeks training to me and my training partners.
Cant wait to take some heavy singles!

jontaylor1
09-04-2010, 02:40 PM
Week 5, Day 1: 8-31-10

Lower Acc.

Foam Roller
Warm ups

SPeed box squat w/ SSB- used 160 bar weight 7 sets of 2
Stiff leg Dead- 2 sets of 8
Hanging leg raises- 2 sets to failiure

jontaylor1
09-04-2010, 02:44 PM
Week 5, Day 2: 9-1-10

Back Acc.

Warm ups

Lat Pull down- 4 sets of 12
Lat Pull w/ wide hammer grip- worked up to heavy set of 12, rested for 4 mins, and repeated
Vertical stretching- hold for 60 secs
Horizontal stretching- hold for 60 secs

jontaylor1
09-04-2010, 02:49 PM
Week 5,Day 3: 9-2-10

Upper Acc.

Foam Roller
Warm ups

Speed Bench- worked up to 125 bar weight, 7 sets of 3
Tricep pushdowns- 8 sets of 8
Standing DB front raises- 3x12
Grip Work

jontaylor1
09-04-2010, 02:56 PM
Week 5,Day 4: 9-4-10

Foam Roller
Warm ups

Box Squat- 185x2x5, 270x2, 280x2
Deadlift w/ Squat Bar- *working sets* 325x2,335x2,350x2
Stiff Leg Dead from deficit- 135 2 sets of 8
Hanging Leg Raises- 3xfailure

Pretty interesting day today...Ted Toalston told me, today was the best my squats have ever looked, that made me VERY happy to hear. but on the other hand, i didnt eat enough food this morning, and during deadlift got very dizzy and blurry, thought i was going to pass out, ate a protein bar, and helped a little bit. Going to Kings Island tomorrow with family, so will bench monday.

Coke
09-04-2010, 03:08 PM
Kings Island sounds awesome, have a great time...props on those squats dude, bet they were killer.

jontaylor1
09-08-2010, 07:20 PM
Kings Island sounds awesome, have a great time...props on those squats dude, bet they were killer.

Cheers mate.
They werent to bad, got a little loose on the final set, but finished strong.
Take care

jontaylor1
09-08-2010, 07:23 PM
Week 7, Day 1: 9-7-10

Lower Acc.

Foam Roller
Warm ups

Close stance good mornings- barx5, 95x5, 135x5x3
Hypers- 2x12
Pulldown Abs- 4x15

Just realized i had the Weeks wrong recently, haha...actually on week 7 of 12, the meet is coming soon!

jontaylor1
09-08-2010, 07:25 PM
Week 7,Day 2: 9-8-10

Back

Chest Supported rows- working sets were, 3x10
Wide Grip Lat Pull- worked up to heavy set of 12, rested 2 mins, then repeated
Vertical LAt Stretch- hold for 60 secs
Horizontal Lat stretch- hold for 60 secs

jontaylor1
09-11-2010, 01:08 PM
Week 7,Day 3: 9-9-10

Upper Acc

Foam Roller
Warm ups

Speed Bench- working sets with 110x3x8
Tricep Ext. - 8x8
Rear DB side laterals
Band Pull Aparts- 2xfailure
DB Curls- 3x10

jontaylor1
09-11-2010, 01:14 PM
Week 7,Day 4: 9-11-10

Squat and Deadlift Day

Foam Roller
Warm ups

Free Squat- Barx5x2, 105x5,145x5, 195x2, 235x1, 285x1, 325x1, 345x1, Drop Set- 275x3, 295x3, 325x1x2
Deadlift w/ Texas Power Bar- 135x5x2, 225x3, 275x1, *Working Sets* 315x1, 325x1, 330x1, 335x1
Hanging Leg Raises- 2xfailure

jontaylor1
09-13-2010, 02:16 PM
Week 7,Day 5: 9-12-10

Bench Day

Foam Roller
Warm ups

Bench- 95#x5, 135#x5, 185#x3, 225#x1, added 3 board- 275#x1, 315#x1, Dropped to 2 board- 80% of 330#= 265#x3, 82%= 270#x3,84%=275#x1, 86%= 280#x1
Skull Crushers w/ Bamboo bar- against monster minis, + hanging kettlebells- 4 sets to failure
T-Bar Rows- 100#x8, 145x8x3
Rear Delts on Pec deck machine- 6x12
Supersetted:
DB Curls- 3x10
DB Shrugs- 3x10
--------
Grip Training

Good day of training getting closer to the meet...lookin to hit some big numbers

jontaylor1
09-14-2010, 05:33 PM
Week 8,Day 1: 9-14-10

Lower Body Acc

Foam Roller
Forgot to warm up

Good Mornings w/ straight bar- barx5x2, 95x5, 135x5, 150x5x3
Pulldown Abs- 3x12

Still beat up from the weekend, so decided i was gonna take it easy today, got heavy squats this weekend, so i dont wanna be sore

jontaylor1
09-16-2010, 03:03 PM
Week 8,Day 2: 9-15-10

Back Acc

Foam Roller
Warm Ups

Chest Supported Row Machine- 3x12
Lat Pulldown- worked up to heavy set of 12, rested then repeated it for 12 reps
Vertical Lat stretching- hold for 60 sec.
Horizontal Lat Stretching- hold for 60 sec

jontaylor1
09-16-2010, 03:09 PM
Week 8,Day 3: 9-16-10

Upper Acc

Foam Roller
Warm ups

Speed Bench- 43% of 270 lb.= 115 lb. 8x3
Tricep Ext. with Hammer grip bar- (on cable cross over) 8x8
Rear DB Lateral Raise- 3x12
Band Pull Aparts- monster mini, 2xfailure
Arm Curl Machine- 3x8

Heres some videos of the speed benching today-
http://www.youtube.com/watch?v=QEP4hBatZyc

http://www.youtube.com/watch?v=USxFZfC8u9g

http://www.youtube.com/watch?v=LQ_Dr6_WcxM

Coke
09-17-2010, 07:25 AM
Good job throughout man, nice speed work on the bench.

jontaylor1
09-18-2010, 11:12 AM
Good job throughout man, nice speed work on the bench.

Cheers pal.

jontaylor1
09-18-2010, 11:24 AM
Week 8,Day 4:9-18-10

Squat/Deadlift Day

Foam Roller
Warm ups

Free Squat- barx5x2,135x5, 185x1,225x1, 275x1, 325x3, 350x1, 360x1, Dropped to 225x3, Dave noticed that my bar height was to high, so lowered it, and had me take 225 for a few reps.
Deadlift w/ Texas Squat Bar- Worked up to an easy 345x1
Reverse Hyper- 2x10
Hanging leg raises- 2xFailure

Pretty good day today, weight felt good, 360 felt a heavy, but my form was very good today. Dave noitced i carried the bar to high on my back, so moved it down, and has it on my rear delts. Said it took about 5inches off my stroke, so that is great.
Ready to bench tomorrow.

jontaylor1
09-19-2010, 07:10 PM
Week 8,Day 5:9-19-10

Bench Day

Foam Roller
Warm ups

Bench- Barx5x2, 95x5, 135x5x2, 185x1, 225x1, *Added 2 board*- 275x1, 315x1, *Dropped to 1 board*- 80% of 315= 250x3,82%= 260x3, 84%= 265x1, 86%= 270x1..extra set= 300x1
Rear Delts on pec deck machine- 3x10
Magnum Row machine w/ Wide grip- 3x10
Magnum Tricep Pushdown Machine- 1x10,1x10, 1xfailure

Great bench day today, form was really on point, so im happy about that. Final set was suppose to be with 270 off 1 board, but Rich Douglas wanted me to take 300. That really helped my confidence as im getting close to the meet. i think 300 will be in order at the meet. Heres the videos from today-

265x1-
http://www.youtube.com/watch?v=SkHSHmChgXg

270x1-
http://www.youtube.com/watch?v=lf2zATYSk10

300x1 PR!!!-
http://www.youtube.com/watch?v=ENRDAKMv8Ng

Coke
09-19-2010, 07:17 PM
Big PR with the 300 Jon, even made it look effortless.

jontaylor1
09-20-2010, 02:43 PM
Big PR with the 300 Jon, even made it look effortless.

Thanks!
There is another big training weekend for me,this week also..hopefully will be hittin more PR's!

jontaylor1
09-23-2010, 02:07 PM
Week 9,Day 1: 9-21-10

Lower Acc.

Foam Roller
Warm Ups

Speed Squats w/ SSB- barx5x2, 135x3, 185x3x6
PullDown Abs- 2x15

Quick one today, made some custom squat briefs, out of some OLD super f'n tight denim jeans. Learned this from Louie SImmons. Cut them about where a normal pair of briefs would come to on my legs. Mainly used them for groin and hip support, and these things work, give a little pop out of the bottom to. Forgot my camera at home so couldnt get any video. Big squats and benching this weekend, ****in pumped up! If squating goes right, i should hit a PR squat of 375, and a PR bench(off my chest) of 280.

jontaylor1
09-24-2010, 06:30 AM
Week 9,Day 2: 9-23-10

Upper Acc.

Foam Roller
Warm ups

Speed Bench- barx5x2,95x3, 125x3x7
Tricep Ext w/ hammer grip bar- 8x8
Rear DB shoulder lateral raise- 15's 3x12
Band Pull Aparts- 1xfailure
Curl Machine- 3x8

Lower back was bothering me,so had to wear my belt, and try not to take a big arch on the bench, like i usually do, put my feet out front of me instead of under like usual. Got to ice my bodt big time before the weekend, this 12 week program with no deload is starting to take a toll on my body. Cant wait for the meet to be over, so i can rest! haha

jontaylor1
09-26-2010, 11:47 AM
Week 9,Day 3: 9-25-10

Squat/Deadlift Day

Foam Roller
Warm ups

Max Effort Squat- worked up to a PR squat of 375!!
Deadlift- worked up to meet opener of 440 lbs
Reverse Hyper- 2x12
Hanging Leg Raises- 2xfailure

Awesome day, hit a big PR today, was very happy with how it went, my squat is really coming around. Should have some videos of the squat and deadlift up later

jontaylor1
09-26-2010, 11:51 AM
Week 9,Day 4: 9-26-10

Bench Day

Foam Roller
Warm ups

Bench- barx5,x2,95x5, 135x3, 185x1, 225x1,*working sets* 255x3, 260x1, 275x1 PR, 280x1 PR!!
Medium Grip 4 board Press- 185x3, 225x3
Rear Delts on Pec Deck machine- 2x12
Cable Rows- 2x12
Face Pulls- 2x12
Hammer Curls- 1x12

Awesome day today!...bench is really getting better, cant wait to see what happens at the meet. SHould have videos up soon

Coke
09-27-2010, 09:56 AM
Impressive weekend training, huge benching and squats!!

jontaylor1
09-28-2010, 07:07 PM
Impressive weekend training, huge benching and squats!!

Thanks!

jontaylor1
09-28-2010, 07:12 PM
Week 10,Day 1: 9-28-10

Lower Acc.

Warm ups

Bamboo Bar Box Squats- 50#x8, 100#x8x4
PullDown Abs- 4x12

Decided to change up the program today, was suppose to do speed squats, but my body is just way to banged up from this program, and we are benching and squating heavy AGAIN, so i need to be fresh and ready...i cant complain to much though, im getting strong(er)!

jontaylor1
10-01-2010, 04:47 PM
Week 10,Day 2: 9-30-10

Upper Acc.

Warm ups

Biangular Chest Press- 7x3
Tricep Ext w/ rope- 8x8
chest supported row- 3x12
Band Pull Aparts- as many reps that i could get in 60 secs.

Decided to switch up my bench today, and do some chest press. My elbows,shoulders and low back have been bothering me,so i figured this would give me a little break there. Need to be rested and recovered for the weekend, have more max effort squating and benching. time to get fired up.

also im pleased to announce i will be joining the Q & A and Training Log on EliteFTS.com !!!!

jontaylor1
10-03-2010, 02:51 PM
Week 10,Day 3: 10-2-10

Squat Day

Free Squat- Barx5x2, 145x5, 195x1, 235x1, 285x1, 325x1, *Working sets* 330x1, 365x1, 380x1 PR, 385x1 PR!!!
Speed Pulls- 135x3, *Conventional 225x1x3, *Sumo 225x1x3
Reverse Hyper- 2x12
Hanging Leg Raises- 2 sets to failure

Awesome squat day!, things are starting to look good for me, if all plays out i will hopefully hit 400 at the meet!

jontaylor1
10-03-2010, 02:59 PM
Week 11, Day 4: 10-3-10

Bench Day

Bench- barx5, 95x5, 135x5, 185x1, Added 1 board, 225x1, 275x1, 305x1, 5 lb. PR
Dropped to my chest, then did the following sets based off 315-
84%- 265x3
90%- 280x1
92%- 290x1, 5 Lb. PR
94%- 295x1, 10 lb. PR!!!!!
4 Board Press,Medium grip- 225x1, 275x1, 305x1
Rear Delts on Pec Deck machine- 2x12
Low Cable Rows- 2x8
Biangular Row- 2x8
Face Pulls- 2x8
Bicep Curls with mini band- 2x12

Another great day in the gym!, im very excited how things are coming, thnakfully the last few weeks are light/deload, so i will be able to recover finally.

jontaylor1
10-06-2010, 02:55 PM
Week 11,Day 1: 10-5-10

Lower Acc

5 Min Cardio
Leg Extenstion- 4x10 switched each set between double leg,and single leg, extension.
Lying Leg Curl- 4x10, switched each set between double leg,and single leg extensions
Supersetted-
Adductor machine- 2x12
Abductor machine- 2x12

Did alot of stretching on my hammys and quads in between sets. decided not to do any squatting today, due to my right quad not feeling good, so didnt wanna make any situation worse. forgot to do some low back and abs today. oh well.
gettin closer to the meet

jontaylor1
10-08-2010, 04:33 PM
Week 11,Day 2: 10-7-10

Upper Acc

5 mins Cardio
Warm ups

Speed Bench- workign sets wit h110 lbs. 7x3
Band Pushdowns- used mini band, 3x15
PullDowns- 2x12
Band Pull Aparts- many reps as can get in 60 secs. 2 sets
20 mins cardio