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jason2459
01-03-2011, 09:15 PM
I figured I'll start up my journal over here as well. Like to have a backup and one of the forums I used to have my journal is no more. Also, this is a perfect time as I'm more or less starting over from a year off from any kind of consistent or serious training after having a lot of life changing events.



2012 EDIT:
Re-Re-Restarting my training back up. No more looking back and moving forward. I wont ever regret making my family and community a priority but it's time for me now. First two pages I have edited to what I've currently been doing up to today 10/5/2012.

Goals:
Just get back on the Platform October 27th meet
Beginning of next year break through 1300+ again
End of next year knocking down 1400
Next 3-4 year hit 1675 unequipped total.

jason2459
01-03-2011, 09:15 PM
Week 5/Day 1


ME Bench
1 Board
1xseveral@bar
1x5@135, 155
1x3@185, 205, 225, 245, 275 PR
1x1@295, 315 PR, 325 PR


RE
Standing OH tri ext.
1x20 w/ light band
3x10 w/ average band


Face Pulls
4x12 w/ light band

Comments
F'N A! Starting to get some of my lifts up to all time PR levels!! Levels I haven't been at in three years!!! Left forearm is farking killing me though. Another weekend lifting up and down kids and it's like 2 steps forward 3 tendinitis with this tendonitus. I need to get some really good liniment I've decided. Put on some biofreeze I got free samples of and don't think I could have completed tonight with out it. Just trying to warm up was kill me. The guy I'm seeing his wife works in the same office and does the graston/flossing stuff. Probably have her go to town on my arm.

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hpLjn00mqFY

FqrNT9k_IbI

jason2459
01-05-2011, 09:56 PM
Week 5/Day 2


DE SQ/DL
14" Box
1xseveral@bar, 135, 155, 185
8x2@225


RE
14" Box
1x1@275, 315, 335

GHR and Band standing Ab pulldowns
did a bunch back and forth


Comments
Tried bringing my hands in as I really don't like them all the way out to the collars. No good. Pain. Bringing them back out. It's to late

jason2459
01-07-2011, 09:56 PM
Week 5/Day 3


DE Bench
warm up

1xseveral@bar, 135
1x5@155, 185

8x3@185 w/ various grips

RE
Bench w/ 3 Board close grip
1x5@225
1x3@245, 275, 275, 275
1x4@275

Fat man rows w/ feet on bench
4x10

band pull aparts
4x20 w/ mini


Comments
No issues with the arm tonight but then again it's burning like hell so can't feel much of anything else. Put on some equi-block first thing this morning then some tiger balm 20m before training while I was warming up. Worked like a charm. Now to try and get some sleep while it burns through the night.

jason2459
01-09-2011, 09:48 PM
Week 5/Day 4


ME SQ/DL
warm up

Deficit DL
Conv.: 1x1@135, 185, 225, 245, 275, 295, 315, 335, 365, 385 PR
Sumo: 1x1@135, 185, 225, 245, 275, 295, 315, 335, 365, 385miss, 385, 405, 425miss, 425 PR



RE
Strong Band GM
many in blocks of 8reps for ~5 minutes

GHR
4x8

Standing Ab Pulldowns
4x~14-20 w/ average band

Comments
Took the past two days off to watch the kids as the wife has a couple issues with hbulged including some bludged disks. Got about 3 hours sleep last night trying to get some work done. I definitely haven't had enough water or food either and really felt it tonight particularly the hydration part. I was cramping like crazy. My back and forearm was already cramping through out the day. When I got to 385 my chest out of no where started cramping up and felt like I was about to pull it so I put it back down on the sumo pull not to mention I was way to far forward on it. Stretched it out and massaged it out and kept going. Got up to 425 then my ham string started cramping and then I freaking hitched the damn bar. I've never hitched a deadlift before. Got pissed off and went for it again. Energy level wasn't to bad considering but that is thanks to caffeine all day and tried out a new sup from Better Body Sports called Dominion for my Pre workout instead of some caffeine pills I was taking before. It worked pretty good and didn't feel wasted by the end of training. Not going ot lie and say I was exploding with energy but it did it's job. vids are uploading.


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jason2459
01-10-2011, 09:33 PM
Week 6/Day 1


ME Bench
warm up

Floor Press
1xseveral@bar, 135, 155
1x3@185, 205, 225, 245 PR
1x1@275, 285, 295 PR


RE
JM Press
1x10@bar, 65, 75, 75, 95

Rear delt flys
4x12 w/ mini band

Pull ups
4x7

Comments
Mid-Left-Back muscles are still cramping up periodically though out the day again. Usually when just sitting down doing nothing. Have no idea what that's about. Definitely drank a lot of water today. So I went with the floor press tonight to keep from arching the back so much and having it cramp up really bad. I screwed up though and had the right J-hook 1in lower then the left and really took it's toll by the time I hit 295. It was a grinder anyway and just about a fail on the right side having to work just that much harder to unrack and rack the bar. Positive note though my forearm, shoulder, and neck is doing much better.

CDTbtRZig3c

jason2459
01-12-2011, 10:00 PM
Week 6/Day 2


DE SQ/DL
warm up

14" Box Squats
1xafew@bar, 135
1x3@185

Dbled mini band
1x3@185
8x2@185

DL w/ dbled mini bands
1x1@135, 155
8x1@185


RE
Just below knee height pulls
1x1@135, 225, 275, 315, 375, 405, 455

banded knee pushouts
severalxmany w/ dbled mini

Standing side bends and ab pulldowns w/ mini and dbled mini
just a bunch

Comments
doing a lot of foam rolling and hanging upside down. Haven't had my mid left back cramp up on me near as much today but has happened a couple times. Very stiff.

jason2459
01-14-2011, 09:59 PM
Week 6/Day 3
warm up

RE Bench
Bench
1x3@135, 155, 185, 205, 225
1x10@245 PR (on to 275 now)

DE Bench
8x3@185

RE
OHP
1xseveral@bar
5x10@95

T bar type row
5x8@115

Tate Press
4x6@55

Comments
Got a Tens unit and have been using it on my back and forearm. I really like it and should have got it sooner. Also went into the chiro and got some ART done on the back that was going into spasms and really tight. That helped and haven't had any spasms today. I might get some sleep tonight. Past three days I've been getting around 2-3 instead of the 3-5 and it's really hurting bad. Can't think very straight right now. So, what better time to hit a lot of volume and hit a PR.


knlhCdRlqRg

jason2459
01-16-2011, 09:20 PM
Week 6/Day 4
warm up

ME SQ/DL
Bench
Arch Back GM w/ Bow Bar
1x10@bar, 155
1x5@175, 205, 225, 245, 265 PR
1x3@295, 315PR


RE
16" Box
1x1@335, 385, 405
18"
425, 445PR

Comments
Back is still stiff as hell. So, why not do good mornings and load up the bar afterwards. Deloading the accessory work tonight. Foam rolled and Tens unit on back.

jason2459
01-17-2011, 09:44 PM
Week 7/Day 1
warm up

ME Bench
Bow Bar Bench
1x5@bar, 155, 175, 205, 225, 245 PR
1x2@265
1x3,miss@265 PR


RE
Suspended close grip
185x5 many sets working up from 2" off chest to 4" from lockout

Suspended Close grip lockouts
1x5@185, 225, 245, 275


Comments
Back is trashed. By the time I got up to 225 my back was cramping up something nasty. Caused me to only hit a double at 245 the first time. Took a bit to role it out and came back to hit 245x3 but back got so bad again I couldn't get my 4th rep in. really feel like I could have gotten 5 if it wasn't for the back. So, I took it out on my triceps. Have no idea how many sets I did but it was a lot quickly ratcheted up the straps a little then banged out 5 reps. Ratcheted up a bit more and so on. Just have to keep at rolling the back out out, tens, art, dynamic stretching, etc and work on my back like I did with the forearm and neck. If it's not one thing it's another...

P0PhtSGRDxU

jason2459
01-19-2011, 09:26 PM
Week 7/Day 2
warm up

DE SQ/DL
Sqwatz
a bunchx2@225


RE
Seated ham curls
5x15 w/ mini band

Spread eagle situps
27 in 5 minutes.


Comments
Back is trashed. Wait I said that already. Did a ton of warm up today. Just a bunch of various stuff. Squats just went light and worked on form. Took a lot of video and made several corrections as I went along. Biggest one was my grip. I noticed how bent back my wrists were on the bottom of the squat. I repositioned the bar a bit up and made a conscious effort to keep the wrists straight. That actually felt really good on both my wrists and also my back a bit. Back is feeling ok after tonight and all the work I did on it before, after, and currently. I don't want to move though.

Athos
01-19-2011, 09:53 PM
Putting in a lot of solid sessions, also you have a nice set up to train with. Good stuff!

jason2459
01-19-2011, 10:06 PM
Thanks. Feels really good to be training again. Just have to keep it up.

Off Road
01-19-2011, 10:09 PM
Good efforts and consistancy.

jason2459
01-19-2011, 10:22 PM
Thanks. Just trying to get bettter 1lbs at a time.

jason2459
01-21-2011, 09:56 PM
Week 7/Day 3
warm up

DE Bench
Bench
1x10@bar, 135
1x5@155

Add 1 chain/side
10x3@155


RE
Incline bench
5x10@95

Steap incline Peanut's Tricep Press
1x10@bar, 65
3x8@75

CSR
w/ mini bandx15
w/ monster mini x 15
w/ average 2x12

Comments
Actually felt good tonight. Moved the bar with some good force. I didn't push the arch at all and the back thanked me. Did some accessory work I haven't done in either a long time or ever. I don't remember the last time I did an incline bench so went with some light weight as I really didn't know how my shoulders would take it. Then the modified French press Bill West style really hit my triceps good. Also, haven't done a chest supported row in a really long time. Felt good to switch everything up. Going in to get some ART done on the back tomorrow and hopefully Max effort work Friday night wont hurt so bad.

Still reviewing all the video I took from the squats on Monday. I really shouldn't have done it as my knee is killing me today. I hate that I can't do regular full squats with out killing my knees. But I'm still not happy with my squat at all. My hips are still tight, I look and feel awkward getting into the hole, don't like my head position, etc.

jason2459
01-23-2011, 09:41 PM
Week 7/Day 4
warm up

ME SQ/DL
16" Box
1xseveral@bar, 135,185
1x2@225, 275, 295, 315, 335
1x1@365, 385, 405, 425 PR


RE
Zercher Pin pulls
1x5@135, 185
1x3@225, 275

GHR
1x10
3x8

Banded knee push outs
5minutes x a bunch w/ dbled mini band

Hanging leg raises
1x15
2x10
1x8


Comments
Hit up some high squats tonight to save my knee as it's still sore and will be for probably a few more days. Spit out some blood from some where on my last set. I racked and noticed a splattering of blood on the wall and felt it coming off my lips. Went into the Chrio yesterday and got some ART and an adjustment. Still stiff but not near as painful. Felt great and helped a ton. Having the runs all evening not so much. Didn't think I was ever going to finish tonight. I started back just before 11pm and normally get done with in an hour. Barely had the energy to even get started and almost didn't. But I don't have that many weeks left before my next meet. The way it looks I'll be finishing up regular training by week 12. Deloading ME work the week after that. Then a full training deload leading up to the meet. I better go pass out now which shouldn't be to hard tonight. Son is starting up his first sport tomorrow with soccer. He's extremely excited. He want's to play baseball so bad but he has to be 4. Next summer he'll still be 3 but I'm sure we can talk them into taking him on a team as he'll almost be 4 and he's been hitting of a T since he was just over a year old and is hitting from a slow pitch now.

Athos
01-24-2011, 05:15 AM
Nice work on the PR box squat... I can't think of many things that feel better than breaking new ground on the squat.

jason2459
01-24-2011, 09:30 PM
Week 8/Day 1
warm up

ME Bench
1xsevera@bar
1x5@135, 155
1x3@185

3 Board
1x3@225, 245, 275, 295
1x1@315, 335,
1xmiss@365
1x1@355 PR, 365 PR Moth#@F$#@!!!



RE
JM Press
1x10@65
1x8@95
2x6@115
1x6@125

Seated Row
1x20 w/ Avg. Band
3x6 w/ dbled Avg. Band

Standing Band Snatches
4x12 w/ monster mini


Comments
Damn it I wanted that 365 so bad. All I've been thinking about the past couple days. I should have had it the first attempt I did. 335 felt really easy. I unracked it pretty awkward. I started traveling backward toward the rack and had to correct it to bring it out. So, just in case I went back down to 355 and hit a PR there. It felt pretty strong and decided to go for 365 again. I several text alerts by work and that just fueled my anger and 365 actually seemed pretty strong too but shut it down there.

I'm in deload zone, usually some where around weeks 8-12, so I need to train a lot smarter then I have been and also bring my volume back down a bit to stretch my training out to the meet on October 27th.


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jason2459
01-24-2011, 09:33 PM
Nice work on the PR box squat... I can't think of many things that feel better than breaking new ground on the squat.

Thanks. Yeah, hitting a PR on the squat is like nothing else... well... besides hittnig a PR on the bench... oh, and hitting a PR on the deadlift... :thumbup:

jason2459
01-26-2011, 10:12 PM
Week 8/Day 2
warm up

DE SQ/DL
Box squats
1xseveral@bar, 135
1x5@155

Add Mini Bands
1x3@155
10x2@205

Dimel Deads
1x20@135

Deadlift w/ 4 chains
6x1@185

Dimel Deads
1x20@185



RE
GHR
3x8
1x10

Standing Ab Pulldowns
1x100 w/ light band


Comments
FINALLY, found a good grove on the squats I like. Brought the feet in just slightly so toes are touching where the rack sides would be if they were right on the floor and roled the bar up a bit higher. Felt much more natural and smooth. lol @ the ab pull downs. I was going and decided to keep going and thought I can keep going and thought this is easy and kept going and going. Then decided to stop at 100 reps and righ as soon as I stopped they cramped up big time. Looking forward to some more ART on the back this coming Thursday. I ended up putting some equiblock on this morning and used the tens unit a couple times a day. Yesterday's bench irritated it and my forearm. That or just picking up the kids all weekend again... Kids are NOT good for your health.

Athos
01-27-2011, 05:23 AM
Excellent pulling, you pulled that easily with both styles. Nice work. Band pull throughs = great movement.

jason2459
01-28-2011, 10:01 PM
Week 8/Day 3
warm up

DE Bench
Bench
1xseveral@bar, 135
1x3@155
Add 1 chain/side
10x3@155 w/ various grips


RE
Incline Bench
5x8@125

Flat bench Peanut's Ticep Press
4x8@95

Face Pulls
1x20 w/ monster mini
3x12 w/ light band


Comments
and there it is.

jason2459
01-28-2011, 10:02 PM
Excellent pulling, you pulled that easily with both styles. Nice work. Band pull throughs = great movement.

Thanks. I definitely felt like I could go on a little more with the sumo pull but not so much on the conventional. But I guess we'll never know but I was very happy with where I ended.

jason2459
01-30-2011, 09:45 PM
Week 8/Day 4
warm up

ME SQ/DL
Rev Band DL

conv: 1x1@135, 185, 225, 275, 315, 365, 385, 405, 425, 455, 475 PR
sumo: 1x1@135, 185, 225, 275, 315, 365, 385, 405, 425, 455, 475, 495, 515 PR


RE
Band GM w/ Strong Band
40

GHR
30

Hanging Leg Raises
30

Comments
The pulls felt really good tonight. For once I finally didn't have any pain in my left hip that I've had since I started back up. I also have been looking at a lot of video and noticed I've really been trying way to hard to arch my lower back which was bringing my shoulders back too. Tonight I concentrated on keeping it straight and tight but let my shoulders drop some. This felt so much better and made breaking the weight off the floor a lot easier and able to pull faster especially as the band was releasing it's tension. Now to get my back healthy and my squats and deads should start taking off again like my bench has been. I feel really behind on both. Analyzing vids I really need to bring up my lower back and hip strength plus hip flexability.

Seldom do I do this or care but I was just really curious how much tension was still on top and how much was taken off the bottom. The bands weren't completely slack on top but super close like almost an inch away. Turns out it was about 120lbs off the bottom and 5lbs off the top.


h7_xltLNExo

jason2459
01-31-2011, 09:47 PM
Week 9/Day 1
warm up

ME Bench
Rev. Band Bench
1xseveral@bar, 135

Added Light bands
1x3@185, 225, 275, 295, 315, 335 PR
1xstapled@365
1xmiss@365

Pissed off and looked to see what the hell was wrong and I used an Avg Band and not a Light band.... pisssssssssssssssssssssssssssssssed

Took off light band and Added Avg. Band
screw 365
1x1@385 PR

RE
Pull ups
6x5

Front/Side Raises w/ 10lbs plates

Light Band tricep pushdowns
100


Comments
Damn I need to read my own journal... I had 385 in my head all day. As I was working up I was like damn this feels heavier then it should. I got to 335 and felt that was pretty damn close to a 1RM. I said no way I hit 375 before and I've never NOT hit a PR on a max effort day. Slapped on 365... stapled. I was like WTF is going on today. My back is cramping up like heck... but I've dealt with that before... I'm tired as hell but again I'm always tired as hell.... I still felt the tricep presses from friday... I've been sore before...I know I've lost like 3in on the belly and about a 1 board off my full range bench but I'm still getting stronger... WTF!!!!!!!!!!!!... So, I went for it again all pissed off. Got about 3/4 the way up and just couldn't get it the rest of the way. WTF!!! Still racking my brain. Not like this was even my previous 1RM. ! Kept going through my head. WTF!!! I get on my phone and look back on my journal.... A FUGING AVG BAND! No freaking wonder everything felt heavier then I was expecting with the light band. Swapped it out and just went right for 385 as I wasted a lot of energy on the previous two attempts at 365 with the light band. Hit 385 pretty easy. PR

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jason2459
02-02-2011, 09:46 PM
Week 9/Day 2
warm up

DE SQ/DL
Squats

14" Box
1xseveral@bar, 135

Add Monster Mini band
1x3@135, 185

10x2@205

DL vs. dbled monster mini
1x2@135, 185
8x1@225


RE
Seated band leg curls w/ monster mini
5x12

Spread eagle situps
1x5 w/ 10lbs plate behind head
1x2 w/ 10lbs " "
5x5

Comments
Felt pretty good. Feel like I'm getting my setup down on the squats and like my new hand placement with just the meat of my palms on the par and kind of hook over top of the bar with my pinky. Can see in the vid and will upload tomorrow. Pulls started out a bit slow and got better. Very happy to see Bands on sale on EFS and getting a new set of the onyx Mini, monster mini, light, and Avg bands. Been waiting for a good band sale as the bands I have now are 4 years old as I bought a new set after I lost my original set in the 2008 flood.

fMufmZJlVW0

jason2459
02-05-2011, 08:22 PM
Week 9/Day 3
warm up

DE Bench
Bench
1xseveral@bar, 135, 155

add chains
8x3@155 w/ various narrow grips


RE
Incline Bench
1x8@135
4x6@135

CSR
5x10 w/dbled light band

1 arm landmine press
1x20@25
1x12@50
3x12@70


Comments
Felt good tonight. Need to up the bar weight a little next time.


iDi1q5J1oPU

jason2459
02-06-2011, 09:48 PM
Week 9/Day 4
warm up

ME SQ/DL
14" Box
1xseveral@bar, 135
1x3@185, 225, 245
1x2@275, 295, 315, 335
1x1@365, 385, 405
1xmiss@425 Gave up on the bottom and pissed me off
1x1@425 PR

RE
GM
1x12@135
4x8@185

Peterson Stepups
4x8

Standing Ab Pulldowns
5x20 w/ avg band


Comments
I was going to go into tonight doing some suspended GMs but ended up doing some box squats and hitting the GMs as a supplemental. Lower back is still stiff but getting better. Hips felt good tonight, shoulders felt good, neck felt good, forearm felt good, and starting to finally get my body put back together. Sick of training around pain particularly my squats and deads. Sick of complaining. Sick of being a pussy. If Jacob you are reading this you are right about one thing is that I should be a hell of a lot stronger right now but I don't regret putting my community and my family first the past 4 years. I can't look back because it's not going to change anything right now and I can only work harder going forward to get caught back up with my goals. So far, considering everything I'm damn happy with my progress so far getting started back up.

Tonight I ended up on a mission to hit 425. Bring down what I hit on the 16" box a couple weeks ago and up my 405 on the 14" box 4 weeks ago. My mind gave up on me on the first attempt at 425 and I just put it down. Sat there and just started to rage. This is one thing that is easier to do when you train with a team. Because everyone is getting more pissed off as the weights get heavier. At least that's what it was like when I was lifting with a team.

4 weeks out and this puts me possibly around 475 on the squat. I'm looking at about 300 on the bench. Then do what ever I have to do to hit 500 on the pull to get at least 1275. I'll be really happy if I can pull that off. Everything over that is gravy.

lN-UgL60zU0

jason2459
02-07-2011, 09:33 PM
Week 10/Day 1
warm up

ME Bench
Bench
1xseveral@bar, 135
1x5@185, 205

2 Board
1x3@225, 245, 275, 295
1x1@315, 335, 350 PR


RE
CGBP
1x5@225, 245, 245
1x3@275 PR

Bradford Press
4x10@95

Reverse Fly
4x20 w/ mini band

Tricep Pushdown
100 w/ monster mini


Comments
Hit 199lbs bw this morning and looks like I'll be in the 198 class. Only 3 weeks of training left. I'm certainly feeling the loss of 4" off my belly, down to 37" from 41". I'm glad I'm doing this now. I look forward to switching over to density bulking after this meet.

jason2459
02-10-2011, 09:13 PM
Week 10/Day 2
warm up

DE SQ/DL
14" Box
1xseveral@bar, 135

Light band added
1x2@185
8x2@205


RE
GHR
4x12

Hanging Leg Raises
4x12

Comments
WTF. Back is actually starting to feel ok. Forearm... not so much again. Went to pickup my son earlier tonight and it flaired right up. Pissed me the f'off. Going into tonight I was thinking I was finally going to be feeling good all over for once. Ice is once again in use as it has been almost constantly on some body part for the past several months. Everythign else felt right on tonight with the squats. GHR finished off my hammies. Going back to monster mini's next week and work up lights and finish off with averages just before the deload leading up to the meet.

jason2459
02-11-2011, 09:42 PM
Week 10/Day 3
warm up

DE Bench
Bench
1xseveral@bar, 135

Add dbled mini's
1x3@135
8x3@155 w/ various grips

RE
Incline Bench
135x10
155x8
165x6
185x3

High incline Peanut's Press
1x10@65
2x8@75
1x5@95

45deg Side Raises
4x10 w/ 25lb plate


Comments
Slapped on some equiblock yesterday and let my forearms burn all day and night and day but they didn't bother me at all tonight. Went in to see the Chiro today too and got some ART on the lower back and forearm. Going in once a week right now and will up to the meet. Then probably go in every other week. Ice, Tens, Foam, inversion as well. Pretty much everything I can to get pain free and it's paying off.

jason2459
02-13-2011, 08:28 PM
Week 10/Day 4
warm up

ME SQ/DL
Mid shin 1 pin DL
a few @135
Conv. 225, 275, 295, 315, 335, 365, 385, 405
Sumo. 225, 275, 295, 315, 335, 365, 385, 405, 425 PR, 435 PR

RE
GHR
1x15
1x10
3x8

Reverse Hyper
4x have no idea how to count these yet as I'm just go for it@90

Spread eagle situps
4x8


Comments
I really really hate rack pulls. I've always been weakest at rack pulls. got the 425 on vid but screwed up the 435. This easily puts me at least at 475 with a good deadlift bar from a normal starting position.

I LOVE the reverse hyper. Wow, talking about being able to strengthen and rehabilitate at the same time is no lie. I've been doing these just about every day for the past couple days and has really help streatch out and make my lower back feel better. I was feeling it literally right along the spine like my spine was stiff and not the muscles. This helped that a ton. Now my muscles feel stiff and my spine is all good. lol But that's a good thing I think. Muscle stiffness and soreness I feel much better about then feeling like my spine is fusing together. Will be uploading some more videos of this rack mount reverse hyper I built and show mounting and unmounting it.

jason2459
02-14-2011, 10:29 PM
Week 11/Day 1
warm up

RE/ME Bench
Illegal Wide
1xseveral@bar,95
1x6@115, 135, 155, 185, 205, 225, 245 PR


RE
Bench
1x5@225, 245, 275 PR

JM Press
1x12@95
1x10@115
2x8@125

Fat Man Rows
50

Pull Aparts
a bunch w/ mini


Comments
Actually feel good coming out of this weekend besides being sick. Everyone is sharing some kind of cold but physically feel really pretty good. Just felt like doing some illegal wides and going for some volume tonight. Matched my all time PR on the illegal wides and bumped up my 275 for reps.

5NUVoevXoUU

jason2459
02-17-2011, 09:37 PM
Week 11/Day 2
warm up

DE SQ/DL

13" Box
1xseveral@bar, 135

Add Monster Mini's
1x3@155, 185
10x2@205

DL vs. mini's
8x1@205


RE
GHR
1x12
4x6 w/ 10lbs plate on chest PR lol

Peterson Step-ups
4x10 on 13" Box

Hanging Leg Raises
4x12

Reverse Hypers
4 sets @140


Comments
Man I feel ready for this meet now. Just need to stay healthy until then. I've had some bad luck leading up a meet in the past. Last meet I did I fell backward onto a pointed rock and broke a rib a few weeks before the meet. Looking back I'm still glad I did that meet though it was extremely painful and passed out at least once. Meet before that I had slipped on some ice and pulled a tendon in my hamstring leading up to that meet. Then I think the meet before that I had some food poisoning. Damn, maybe I shouldn't do meets... lol

I upped the weight on the GHR's tonight for the first time ever I actually used some weight. Form broke down to hell but I still did it. Also, upped the weight on the reverse hypers from what I've been doing the past few days. That really put a pump in my lower back. I really need to work on getting my hips in. I do feel like I'm getting them opened up a bit more.

byronsru24
02-17-2011, 10:41 PM
16hr days....that sucks man. Good to see your still training and doing what you can. Stop by my journal sometime if you haven't yet....I've made some progress since I was last posting

jason2459
02-20-2011, 08:25 PM
Week 11/Day 3
warm up

DE Bench
Bench
1xmany@bar,135

Add dbled mini bands
1x3@135
8x3@155 w/ IMRP rotation

RE
Tate Presses
4x8@55

DB BOR
4x8@90

Standing Band Snatches
4x12 w/ monster mini

Comments
1 more dynamic bench day

jason2459
02-20-2011, 08:27 PM
16hr days....that sucks man. Good to see your still training and doing what you can. Stop by my journal sometime if you haven't yet....I've made some progress since I was last posting

Awesome!! Good to see you around. Yeah, new state, new house, new familiy, new job, new everything it seems. Work is a lot tougher but well worth it to be able to let the wife stay home with the kids. Heading over to your journal now.

H_M
02-20-2011, 09:51 PM
when you're squatting in briefs make sure you:

stay tight
keep your arch
take your time in the hole
spread your knees out when the briefs bind up
keep your form tight
don't plop on the box
start sitting down when the briefs bind up
keep your chest up
don't fold over

jason2459
02-23-2011, 07:54 PM
when you're squatting in briefs make sure you:

stay tight
keep your arch
take your time in the hole
spread your knees out when the briefs bind up
keep your form tight
don't plop on the box
start sitting down when the briefs bind up
keep your chest up
don't fold over

Thanks. I'll try and concentrate on more mental ques.

jason2459
10-04-2012, 10:11 PM
Well, I just suck now don't I.

jason2459
10-04-2012, 10:52 PM
Cliff:
Poor Excuses
Meet Oct. 27th This year.
Beginning next year hit 1300+
End next year close in on 1400
With in the next 3 years break 1675

Short Long Story: Another complicated Pregnancy, Issues with Tumors in new baby Girl who is now 1 and much better now with the help of some medication, Son is now 3 and a complete terror and still waking me up through out the night and only getting 3-5 hours of sleep in, no more babies on the way, and getting back on track with training FINALLY...

Started backup 5 months ago weaker and more out of shape then I think I have ever been in my life. I maintained my weight at a good 210-215lbs but it was certainly not muscle unfortunately. I've reduced my weight and have been hitting PR's every week since then but that's not hard considering I was struggling to hit 315 to a 14" box and barely hitting 225 on the bench. Pretty crappy.

With being so out of shape as well I've been dealing with several injuries in the neck, shoulder, hip, and lower back. All of which have gotten better through a lot of work to get rehab in many different ways. But the future looks good. I'm feeling so much better, getting back in it consistently, and don't foresee anymore hiccups.

I went ahead and signed up for a come back meet at the end of this month on Oct. 27 so my training is prepping for that now. I just want to get back on the platform again then hit another meet beginning of next year and hit my all time total again. Then get back on track with my original goals I set several years ago before the flood and flood of kids. So, there it is.

jason2459
10-05-2012, 11:33 AM
Just went back the past two pages and modified my posts to reflect my current training I've been doing the past couple weeks up to where I'm at today. So people's comments may seem out of place. Oh well. I'm not looking back anymore and need to move forward with what I'm doing now.

I have added a nice reverse hyper to my setup that I built

DIY rackmount reverse hyper:
OxM7d0B9MAc

jason2459
10-05-2012, 11:18 PM
Week 11/Day 4
warm up

ME SQ/DL
13" Box
1xseveral@bar, 135, 185
1x2@225, 275, 295, 315
1x1@335 PR, 365 PR, 385 PR, 405 PR

RE
GM
4x8@225

GHR
5x8

Standing Ab Pulldowns
5x20 w/ Avg. Band

Reverse Hypers
severalxmany@90

Comments
That was awesome. It's been 3 months since I've gotten below a 14" box because of the hip pain but no more. Hips feel good even after that session. So, since it's been a good 3 months of coarse I smashed some PR's so that's not to crazy but I did hit the mark I wanted going into tonight of 405. It was a grinder and I about pooped my pants but I finally got my hips into it. Form was just terrible though all the way through and had to keep correcting myself but still happy I was able to get down with out any hip pain.

jason2459
10-05-2012, 11:25 PM
13" Box squats (terrible camera angles too...)
x9HW2JuVJ-M

jason2459
10-07-2012, 10:55 PM
Week 12/Day 1
warm up

ME Bench
Bench
1xseveral@bar, 135
1x3@155, 185

1 Board
1x3@225, 245, 275
1x1@295, 315, 335 PR

RE
3 Board POR
3x3@315

BOR
1x10@135
4x6@185

Front Raises
4x8@25

Standing Band Rolling Tricep Ext.
55 w/ light band

Comments
That's that. Last max effort day before the meet. Felt good. No major back cramping at least nothing beyond normal. Hit what I wanted going into tonight and feel really good about my bench. Squat and deadlift are behind but I trained around injury and pain the best I could. Really looking forward to getting my squat and deadlift back up for the beginning of next year.

Openers should be
Squat: 408
Bench: 280
DL: 430

And go from there.

jason2459
10-08-2012, 09:25 AM
ME Bench 1 Board
295x1, 315x1, 335x1 PR
objVOKrg5is

jason2459
10-08-2012, 10:28 PM
Week 12/Day 2
warm up

DE SQ/DL
13" Box
1x5@bar, 135

Add Light Band
1x2@155, 185
10x2@205

DL vs. mini band
8x1@225

RE
Pull Throughs
afewxseveral w/ avg band

Roman Chair situps
abunchxmany

RH
yupxdidthem@140


Comments
Ready to deload. Almost there.

jason2459
10-10-2012, 10:37 PM
Week 12/Day 3
warm up

DE Bench
Bench
1x5@bar, 135

Doubled mini's added
1x5@135
8x3@155


RE
Standing Band Rolling Tricep Ext. w/ Avg band
1x10
2x8
1x6

Pull ups
1x10
3x8

Band Pull aparts w/ mini
4x20


Comments
17 days out. Friday I'll deload my max effort work with working up to my squat and deadlift openers. Sunday same thing and work up to my bench openers. Then hit my normal DE squat/dl and bench days next week and call it good until the meet.

byronsru24
10-11-2012, 06:58 AM
Good job on the squats and bench man. Looks like you got a good meet comming your way if you deload and rest up!

jason2459
10-11-2012, 07:55 AM
Good job on the squats and bench man. Looks like you got a good meet comming your way if you deload and rest up!

Thanks, it was like I was starting all over again. Excited my hips are better so I can actually squat down now and hit depth. This will just be a fun meet to get back on the platform then push my squat and deadlift back up and hit all time PR's all around beginning of next year in some meet. I finally got around to making that rack mount reverse hyper....only took 4 years. lol

byronsru24
10-11-2012, 09:59 AM
Thanks, it was like I was starting all over again. Excited my hips are better so I can actually squat down now and hit depth. This will just be a fun meet to get back on the platform then push my squat and deadlift back up and hit all time PR's all around beginning of next year in some meet. I finally got around to making that rack mount reverse hyper....only took 4 years. lol

Better late then never man....thats how I felt when I started comming back from the car accident w/ my neck..took damn near 2 years to get my strength back....but now I'm stronger then ever. It shows that persistence is key w/ this thing of ours. Keep at it, and good luck at the meet!

jason2459
10-12-2012, 11:06 PM
Week 12/Day 4
warm up

Openers SQ/DL
Squats
1xseveral@bar, 135
1x2@225, 275, 315 (was going to start singles here but didn't hit depth and decided to hit 315 again)
1x1@375 hmph


DL
1x1@135, 185, 225, 275, 315, 375 hmph


RE
Some hanging leg raises and Rever Hypers

Comments
Don't know what to say. I want to rage but have to keep it mentally together and just deal with it. 375 on vid looks smooth but it felt really heavy. Decided to shut it down and will just open with that as I'm not confident with my squat at all. I have to treat this like it's my first meet again and just don't worry about the numbers and just concentrate on not bombing and have some fun. Then hit my hips/glutes and lower back hard after this meet. Can't look back at excuses but fix things going forward as I have no more excuses to train those areas hard. Then on the deadlift I started seeing read just pulling 275. By the time I got to 375 I decided to just shut it down. That felt pretty damn heavy too. I think another big thing is I'm very ready to deload. I'm pretty confident in my pull and will go ahead and open with 405.

jason2459
10-14-2012, 10:21 PM
Week 13/Day 1
warm up

Openers Bench
Bench
1xseveral@bar, 135
1x3@135, 185
1x1@225, 255, 255
1x1@275


RE
Some Standing band snatches and face pulls

Comments
Easy. Now bench I've been able to train like I wanted and should. I feel just as strong in the bench as I was before if not stronger as I've lost at least a 1-2 board with my wieght loss.

jason2459
10-16-2012, 09:57 PM
Week 13/Day 2
warm up

DE SQ/DL
13" Box
1xseveral@bar, 135

Added Avg. Bands
1x2@135, 155, 185

8x2@205


DL
1x1@bar, 135, 185
added monster mini
1x1@185

6x1@225

RE
Some rev. hypers, ghr, and spread eagle situps

Comments
Well, this was supposed to be last night but I fell asleep while I was warming up....yeah. I was just so freaking tired. Woke up to my kid yelling out for daddy and wondering where the hell I was, very disorienting. Tonight felt great though. So much better then last Friday. I went back wider with my stance and lowered the bar back down. Also walked out a bit different liked it a lot more. I was out of breath after the squats with the average band. First time using those and with the onyx bands the weight builds up really quickly. Looking forward to bringing my squat up after this meet. I'm still going to go ahead and open low and go really conservative just trying to match my first meet.

jason2459
10-17-2012, 09:54 PM
Week 13/Day 3
warm up

DE Bench
Bench
1xmany@bar, 135

Added Dbled monster mini
1x3@135

8x3@155


RE
Some pullups, standing band snatches, and tricep pushdowns


Comments
That's it.

jason2459
10-29-2012, 08:50 AM
2012 NASA Iowa Regional

I'm to sick to really write up something extravagant. Last Thursday night I started coughing and haven't stopped since. About puked this morning while coughing up a lung and gagging on phlegm.

Woke up 5:30am Saturday and rolled out of bed straight into my car all packed up the night before. Weighed in @ 8:30am lower then I wanted to be. 196 point something and feeling weaker then crap. I stuck with my planned openers though and put them down on the card. 375 Squat, 275 Bench, and 408 DL. I just gave up on the squats two weeks ago and I don't care.

Squats. Yeah I did them. And yes I suck. I didn't even wrap up. I know what I need to do and will fix it for next April. My back is lacking the most and I need to mentally get back in the game here.

1st Lift @375 felt heavy as heck and stalled on the way up and pushed through. 1st goal to not bomb out and I needed this opener.
2nd Lift @ 385 actually felt easy and lighter then the 375
3rd Lift @ 408 I didn't even try. Didn't care. I hit my sticking point and thought 408 Sucks and just isn't worth it.

Bench. What I was looking forward to the most going into the meet. I felt stronger in the bench then ever before especially with the weight loss and loosing belly size. I just need to keep doing what I'm doing.

1st @ 276 I cramped up a lot trying to get setup so luckily this was my opener and really easy.
2nd @ 304 I went back and rolled myself out and stretched a lot. I just wanted to break 300 and this attempt did it. I was happy to call it good for the day at this point. But 304 felt really easy and decided to jump up to an all time PR
3rd @ 315 PR. Smoked it.

Deadlift I was definitely more confident in my deadlift then the squat going into the meet. But I should have trusted my training a lot more then I did. I should have opened up with what I did on my second attempt. I just need to keep up with what I've being doing with deadlifts and bringing my squat up will only help this out as well.

1st @ 408 WAY to easy.
2nd @ 440 Should have easily been my opener if not more
3rd @ 507 I missed but shouldn't have. Not saying it was easy or felt light but it certainly felt doable. Bar got up to my knees and I got out ahead of the bar and couldn't recover. This would have tied my previous meet PR. I still feel good about this weight and feel my deadlift is back.


So, now I have a starting point again and time to look forward to my next meet. Looking at doing three next year in April, July, and October. So, I have 6 months to get my squats back up and keep improving on the bench and deadlift. I want that 1300+ total back.

jason2459
10-29-2012, 09:01 AM
Meet Vid.

9Uq7NLKugJI

jason2459
10-31-2012, 09:51 PM
Week 1/Day 1
warm up

DE Bench
Bench
1xseveral@bar, 135
1x5@155

8x3@185


RE
Incline Bench
1x10@135
3x5@185

CSR
1x20 w/ light band
1x12 w/ avg band
2x10 w/ strong band

Standing band rolling tricep ext. w/ light band
1x20
1x15
1x12
1x10


Comments
Just can't explain how much this past weekend's meet has put a big fire back in my belly. 6 months until the next meet and can't wait. Regardless of how crappy my total and squat are I'm not even bothered by it anymore. I kept getting depressed with where I was and where I'm at but now I have my new starting point again and can only look at that and work with what I have now. This will also be the first time I'll be lifting in the USAPL as that's going to be the next meet in April. After that will be an AAU meet in July. Looking forward to the AAU meet as I hear it's a lot of fun. It's the Husker state games and includes all kinds of sports lasting around a full week. Both look like they occure every year so I should be set on an April USAPL Nebraska State meet, July AAU state games, and an October NASA Iowa regional meet every year from here on out. Nice 3 month spread between each one then a good 6 months to the next years cycle.

jason2459
11-05-2012, 07:54 AM
Week 1/Day 2
warm up

ME SQ/DL
SSB GM
1xseveral@bar
1x5@115, 155
1x3@175, 205


RE
RDL
1x10@135, 225
3x5@315

Seated Leg Curl
5x12 w/ light band

Spread Eagle Sit ups
4x10 w/ 10lbs plate


Comments
This was tough and I just really hate regular GMs let alone with a SSB. Tried keeping these rounded and legs straight. Back just wanted to keep arching but that's good I guess.

jason2459
11-05-2012, 08:02 AM
Week 1/Day 3
warm up

ME Bench
Bench
1xseveral@bar, 135
1x5@185, 225

3 Board
1x3@275, 295, 315, 335 PR


RE
Bench
2x5@275
2x5@225

Face Pulls
4x12 w/ mini

Tri pushdowns
5x20 w/ mini

Comments
Back was still fried from last Friday's GM's and can't believe I'm still coughing for over a week now. Felt pretty weak last night so just went for some volume and a triple PR.

larsen540
11-05-2012, 08:45 AM
Nice job on the PR bro

jason2459
11-05-2012, 02:35 PM
Nice job on the PR bro

Thanks. As beat up as I feel and still sick I don't know if I could have gone for a single PR but happy with it all the same.

jason2459
11-05-2012, 10:49 PM
Week 1/Day 4
warm up

DE SQ/DL
Squat
1xafew@bar, 135
1x5@185

12x2@205

DL
1x1@135, 225
8x1@265


RE
Hypers w/ dbled mini band
4x12

Hanging Leg Raise
5x10

Comments
Working on my squat stance again...

byronsru24
11-08-2012, 07:41 PM
Sorry I haven't been in here for awhile Jason. GREAT job at the meet! Feels good I bet to get some #'s back on the board doesn't it?

jason2459
11-09-2012, 10:43 PM
Sorry I haven't been in here for awhile Jason. GREAT job at the meet! Feels good I bet to get some #'s back on the board doesn't it?

Thanks a lot and glad to see you posting. Feels better then I ever imagined it would. I suck but I damn it I have some numbers again and will only go up from here. Looking forward to working on my squat form.

jason2459
11-09-2012, 10:44 PM
Week 2/Day 2
warm up

ME SQ/DL
SSB 14" Box squats
1xseveral@bar, 115
1x3@155, 175, 205, 225, 245
1x2@265
1x1@295, 315, 335 PR, 345 PR


RE
Pull throughs
5x12 w/ avg band

Band GM
3x20 w/ avg Band

Rev. Hyper
many @ 140

Comments
Had to deload wednesday's bench. The nagging cough I've had the past few weeks turned into walking pneumonia and flemmy as all get out. Probably shouldn't have lifted Sunday or Monday either or probably even tonight but I could barely get a breath in with out coughing Wednesday. Still feeling pretty under the weather but cough is finally getting better.

jason2459
11-12-2012, 10:21 PM
Week 1/Day 2
warm up

DE Bench
Bench
1xseveral@bar, 135
1x5@155
1x3@185

10x3@195


RE
Close Grip 4 Board
1x5@225, 275
1x3@315

Pull ups
4x7
1x10

Comments
wtf. annoying cough into pnumonia, into bronchitis with fluid in the ears... what next. been on a nebulizer the past two days. Feeling so freaking week and took yesterday off and again I probably should have just taken today off too. Oh well I have an off day tomorrow. Switching up my rotation a little just because and starting this week off again back to week 1. I like to do that every so often and have done several variations since I've started from 3 day to 4 day to two week splits. Right now been doing DE ME ME DE and switch up to a DE DE ME ME but really is sort of the same except switching up days and flipping the sq/dl and bench days. Also, going to try out some weightlifting shoes just because I can.

Sunday DE SQ/DL
Monday DE Bench
Tusday off day (rehab/prehab/recovery work)
Wednesday ME SQ/DL
Thursday off day (rehab/prehab/recovery work)
Friday ME Bench
Saturday off day (rehab/prehab/recovery work)

jason2459
11-14-2012, 11:03 PM
Week 1/Day 3
warm up

ME SQ/DL
warm ups

Zercher Harnes 4 pin pulls
1x1@bar, 135, 185, 205, 225, 245, 275, 295, 315PR


RE
Pull throughs w/ avg band
4x15

BB Suitcase deadlift off 1 pin
1xseveral@bar
1x10@95
2x5@135


Comments
Went a day with out having to use the nebulizer. Pull throughs winded me badly though. I still hate the zercher harness.

byronsru24
11-15-2012, 11:06 AM
Thanks a lot and glad to see you posting. Feels better then I ever imagined it would. I suck but I damn it I have some numbers again and will only go up from here. Looking forward to working on my squat form.

One thing you might want to work on is maybe trying to bring your stance in just a hair. I know for myself I squatted like you did raw for awhile, and once I brought in my stance a hair, my squat shot up fast. Just an idea.

Here's my squats from my last meet for a bit of comparison:
http://www.youtube.com/watch?v=yNk11CbL2Zc&list=UUAGolbfozdu8KVgNuyVbDZA&index=145&feature=plcp

jason2459
11-15-2012, 03:04 PM
I hear you. Your bar speed is a lot better then it was. My bar speed still sucks especially in the squat. I've picked it up a little in the bench but still need work there too. I definitely will be playing with my squat stance quite a bit and I do want to bring my stance in. I have to watch out though as my knees go forward my knee cap blows out and I'm done for a few weeks. I know pretty quick before it goes out completely though and I'm just in pain for a few days. I'm going to play around with some weightlifting shoes too to help reduce the knee travel as I bring my stance in. I still plan on being outside shoulder width, low bar, pushing my rear back and knees out hard.

jason2459
11-16-2012, 10:44 PM
Week 1/Day 4
warm up

ME Bench
warm ups

Rev Band Bench w/ light band
1xseveral@bar, 135
1x5@185, 225
1x3@245, 275, 295, 315, 335
1x1@345 PR

RE
Bench
1x3@275
3x3@225

Standing Band JM Press w/ light band
2x20
1x15
1x12

Face Pulls
4x15 w/ light band



Comments
Finally feeling better and cough going away. Wow, that was just a nasty few weeks there. I felt pretty good energy wise until I hit about 295 then my energy levels started falling fast. I was planning on just going with singles at 315 but forgot and hit a triple anyway. Then I was just going to hit a single at 335 but said screw it just before I racked it and got two more in. Then just stopped at 345 before I dragged myself to far down a path to failure. I took the bands off and took the weights back down to 275 and that felt like a ton of bricks and went 225. Barely able to lift my arms up right now.

I got a new pair of Adidas Adipowers in and if I didn't get a super great deal on them I wouldn't spend near the money they normally cost just to try out a weightlifting shoe with my squats. I wrote this up in another thread but used them benching tonight too. It was different and can see how they can help someone needing to keep the heals down. A lot more grip to the soles then my chucks and the lifted heal was a nice feel but found it much easier to push my butt off the bench which is not good so I will play around with foot placement to reduce that chance. The flex in the toe area of the shoes was totally unrestricted to allow me to setup and unrack the bar easily. I get up on my toes and lift my butt up to help me unrack the bar with out someone else to hand off. Can't wait until Sunday to get a dynamic squat session in and play around with my form.

I wrote this up in another thread on my first impressions of the shoe earlier tonight:


In person I'd say more red then orange but definitely have orangish to them. Fit at 10.5 is very snug but totally bareable and probably is perfect for a weightlifting shoe. I wont wear these for longer then I have to for sure. They may break in a bit but I don't count on to much since it's a PU coated leather making it plyable, rugged, water resistent but wont stretch out to much. If my feet were any wider these shoes would suck as I'm already a good size to size and a half bigger. There is definitely some room in front of the toes but do not see that going to be an issue what so ever with these laced up and that strap cranked down which it seems like it can take a beating itself and is very heavy duty. I don't have flat feet but I can defintely tell someone with flat feet could be annoyed by the arch. I think it feels good but it is very present and seems to be keeping my heels in place very nicely along with the strap. Very nice quality shoe. PU coated leather should last a long time compared to just pure synthetic or pure leather that you don't want to get wet. Haven't seen anything special on needing to condition or maintain PU-Leather so that's good.

I'll try benching in them tonight which could be good since all the feds I lift in I have to keep my heal down. Sunday I'll be squating. I already did some light reps and they feel f'n solid and feels natural to me. I'll have to work on form and foot placement. The soles on these grab the floor really well and the heal makes my chucks feel squishy. I'm already sold on these but will still check out the Romaleos when they come in I can't pass that oportunity up.

jason2459
11-18-2012, 11:20 PM
Week 2/Day 1
warm up

DE SQ/DL
Squats
1xseveral@bar, 135

1x2@185, 225

8x2@245



Supp
Squats
1x2@275, 295, 315

DE DL
DL vs. mini
8x1@245

RE
GHR
1x14
3x8

Hanging Leg Raises
1x15
2x12
1x8


Comments



Sold on using the weightlifting shoes for the squat. Played around with my foot placement quite a bit. The heal definitely shifted me just enough to bring my stance in a bit and got minimal knee travel. I felt like I could use my hips more, which is what I was hoping for too, but it also brought out more of my lower back weakness as I found my hips wanting to go up faster then my back could support. Need more lower back and ab work. I could probably get all these results with a cheap shoe like the Risto or Do-Wins so I still wouldn't drop 2 bills for powerlifting needs which I got for much much much cheaper...

Besides what just about any weightlifting shoe could provide for a powerlifter the adipower's are an extremely solid shoe and if I was an oly lifter for sure worth the $200. I have nothing else to compare to but once I stepped back and planted my feet it was pretty hard to shift my foot even just a bit. I guess that's what people are calling feeling like your feet are cemented to the ground. Even with that feeling they are a fairly flexible shoe in the toe area and they are not a heavy shoe at all or at least not anything like I was thinking they would be. I'm making sure to put a couple dryer sheets in them to keep the oder down as my feet were sweating pretty good. Feet are held in place with 0 shifting what so ever and wondering how much they will break in but the way the arch/heal area forms around the foot, plus strap, plus neoprene tongue I don't see my foot moving around one bit.

jason2459
11-19-2012, 11:33 PM
Week 2/Day 2
warm up

DE Bench
Bench
1xseveral@bar, 135
1x5@155, 185

10x3@205


RE
Bench
1x5@225, 275
1x1@295

Steep incline Peanuts press
4x8@95

DB BOR
4x10@90

Standing Band Snatches
4x15 w/ mini

Comments
Oh how I absolutely hate bent over rows of any kind. I think I say that just about every time I do them and I don't do them enough. They make me want to puke. Worked with the squat shoes on the bench again and decided, don't like. I feel much more locked in and stable without the heal. But found I really like the wrestling shoes which for some reason I never thought to try them.

byronsru24
11-21-2012, 05:49 PM
I've been looking at giving different shoes a try for awhile. $200 seems a bit much to cough out, but maybe come income tax. Anytime I do bent over rows I NEVER ever ever feel it in my lats at all. Even if I use 95lbs and go super slow and strict. I've gotten a lot out of chins, pullups, and pulldowns though. Might look at getting a CSR eventually

jason2459
11-21-2012, 09:49 PM
I've been looking at giving different shoes a try for awhile. $200 seems a bit much to cough out, but maybe come income tax. Anytime I do bent over rows I NEVER ever ever feel it in my lats at all. Even if I use 95lbs and go super slow and strict. I've gotten a lot out of chins, pullups, and pulldowns though. Might look at getting a CSR eventually

Yeah, $200 is way more then I'd drop on a pair of shoes for powerlifting. I got a super awesomely great deal from a relative on the AdiPowers. If it wasn't for that I'd be looking at the Ristos/BAF or Pendlay Do-wins which are way cheaper. The new 2013 Pendlay Do-wins look great and are basically a big knock off of the Nike Romaleos.

Can't wait for taxes as I'm looking to get a real GHR. I've been doing some CSR's with my incline bench and a band choked around a bar at the back base of my power rack. I'll hold on to the bands or use various things like a pvc pipe for a handle. Works pretty good. I'll have to take a video as I have no idea how to describe it better then that.

jason2459
11-21-2012, 09:50 PM
Week 2/Day 3
warm up

ME SQ/DL
GM Squat
1x3@bar, 95, 135, 155, 185, 205, 225, 245
1x2@275
1x1@295, 315 PR


RE
GHR
1xreallyugly6@25lbs
3x8

Rev. Hyper
4xmany@180

Straight leg situps vs mini band
1x20
4x10

Peterson Stepups
4x10


Comments
Those GM Squats felt amazing in the Oly shoes and really getting my new stance zeroed in. Really made sure to get a good stretch at the bottom. Once I felt my arch starting to go I dropped to singles and worked up to when my arch started breaking down again. Hit my goal of 315 though so am happy. I tried to use a 25lbs plate on the GHR and failed miserably so went onto bump up the weight ont he reverse hypers and damn that got me a huge pump in my lower back. So, my hips are fried, my groin feels tight, and back is stiff as a board... feels good.

Edit:
vid added
Z8q8KXvLmz8

jason2459
11-23-2012, 10:10 PM
Week 2/Day 4
warm up

ME Bench
Floor Press
1x3@135, 155, 185, 205, 225, 245, 255 PR
1x1@275, 295


RE
CSR
manyxa few to many w/ avg and avg+light bands

Face pulls
4x10 w/ avg band

Panora Press
4x20 w/ strong band

Comments
feel the pump

jason2459
11-28-2012, 11:07 PM
Week 3/Day 3
warm up

ME SQ/DL
1x3@135, 185, 225

Added Rev. Avg Band
1x2@245, 275, 295, 315, 335, 365

1x1@385, 405, 425 PR

RE
Wide stance stiff leg Pull throughs w/ avg band
4x15

GHR
4x12

Hanging Leg Raises
4x15

Rev. Hyper
4xmany@180

Comments
Many late nights since Sunday and was way to tired to write down what I did on day 1 which ended up being done by around 3am Monday and day 2 which ended up aroundn 1am Tuesday. Today felt really good though and was looking forward to it all day. I was planning on pulling this week but woke up thinking I need to get a really good heavy full squat in. I'll pull max effort next week. I started with chucks on and just can't stand squatting in them anymore. I just love the solid feel and even though it's only 3/4" heal I feel like I'm in a much better or more natural position and can really get my glutes/hips into it. I don't have my toes under the rack anymore but still moderately wide I suppose. I have to watch my head as I'm still finding myself lowering it which I just don't like. On my last double set of 365 I let my head fall down and my chest followed it. Almost failed on that first rep. I got pissed, slammed my head back and the rest of the body followed. I'll try and get vids up tomorrow as I have to get back to work now...

jason2459
11-29-2012, 10:38 AM
ME Squats from last night

ig1yDelxySs

jason2459
11-30-2012, 10:52 PM
Week 3/Day 4
warm up

ME Bench
Bench
1xseveral@bar, 135, 185

Doubled Mini bands added
1x3@135, 155, 185, 205
1x1@225, 245 PR


RE
BB BOR hate
1x10@135
2x8@185
1x6@205

Standing Band JM Press
4x12 w/ average band

Face Pulls
4x12 w/ average band


Comments
long week and looks like going to be another long one next week

jason2459
12-03-2012, 01:48 AM
Week 4/Day 1
warm up

DE SQ/DL
Sqwatz
1xseveral@bar, 135
1x5@155
1x2@185, 225
8x2@275

Deadlift vs. doubled mini bands
sumo 6x1@225
conv 2x1@225

RE
Dimel Deads
4x15@185

Rev Hyper Leg Curls
several @180

Rev Hypers
several @ 180

Straight Leg situps
something like 30


Comments
I may or may not have done something else. Back to work... will be a long couple days

jason2459
12-03-2012, 10:38 PM
Week 4/Day 2
warm up

DE Bench
Bench
bar, 135

Doubled mini bands added
1x3@155
8x3@165


RE
POR 3 Board vs. doubled minis
1x3@225, 245, 245

Pulls ups
several sets to get 30

Band pull apart
4x12 w/ monster mini


Comments
so so tired almost skipped tonight

jason2459
12-05-2012, 09:34 AM
From Sunday's DE Squats
QfWrf-VJeiM

jason2459
12-05-2012, 11:51 PM
Week 4/Day 3
warm up

ME SQ/DL
Deficit DL
Conv 1x1@135, 155, 185, 205, 225, 245, 275, 295, 315, 335, 365, 385, 405 PR
Sumo 1x1@135, 155, 185, 205, 225, 245, 275, 295, 315, 335, 365, 385, 405miss, 425, 435miss

RE
GHR
30

Rev. Hyper
severalxseveral@180

Hanging Leg Raises
35

Comments
Tore my hands up good tonight. Trying to switch to hook grip and made it up to 335. The 405 conventional was ugly as heck and took quite a bit out of me but really wanted to go for a conventional PR tonight. Skipped trying 405 sumo again after missing it and just went on. Heck I almost didn't even do the 405 sumo. I hit 405 conventional and my mind was so out of it I was walking away before I realized I was going to do my sumo pull. 435 was almost there and may have gotten it if I went for it again but decided I hit my goal tonight and shut it down. My hands were happy. Now to try to get some sleep for once this week. Some day I'll be able to train at normal times and sleep normal hours with no interruptions.

jason2459
12-07-2012, 03:43 PM
Deficit deads from the other night
tsy9tLdDtqM

jason2459
12-07-2012, 11:02 PM
Week 4/Day 4
warm up

ME Bench
Bench
1xseveral@bar, 135, 155
1x3@185, 205, 225

2 Board
1x3@245, 275, 295, 315 PR
1x1@335

RE
Bench
275x5
225x10

CSR
4x15 w/ avg band + 2" pvc and static holds

Tricep pushdown w/ strong band + 2" pvc

Face Pulls
3x15 w/ strong band + 2" pvc and static holds

Comments
Had a great bloat going into tonight after eating 2 dozen donuts. I unfortunately lost it in the bathroom just before I hit 295x3 on the 2 board... but I did feel better afterward.

jason2459
12-07-2012, 11:11 PM
2 Board
5iD5mYBoQr8

jason2459
12-09-2012, 10:26 PM
Week 5/Day 1
warm up

RE SQ/DL
Squat
1xseveral@bar, 135
1x5@155, 185
1x2@225, 275, 315, 315, 315, 315
1x1@335
1x10@225

Stiff leg pull throughs
4x15 w/ avg band

Hanging Leg raises
4x15

Rev. Hypers
5xseveral@180

Comments
Played around with shoes today and my setup. Feel I'm close to calling it on where I'm going to place my feet width wise and now to get my setup dialed in. Worked on bar placement, hand placement, getting feet closer to wider on walk out, hips under the bar before I start, etc. I started off with my wrestling shoes to see how they felt and more importantly to get video and see differences to when I put on the adipowers. I worked up to 315 and did two sets then switched shoes and did another two sets, then did a slightly heavier single, and finished off with reping out 225 of which I do not remember ever doing anything more then 5 reps on anything other then the bar or 135. I'll have to watch the vid but I just feel so much more natural with the oly shoes and feel like I can get my hams/glutes more involved.

jason2459
12-10-2012, 09:19 AM
RE Squats
IDw2H1lgNgs

jason2459
12-10-2012, 10:42 PM
Week 5/Day 2
warm up

DE/RE Bench
Bench
1xseveral@bar, 135

Doubled Mini bands added
1x3@135, 155

8x3@185


RE
Steep incline Peanuts press
4x6@95

Kolkov press
Barx15
3x12@65

DB Rows w/ dbled minis
30

Comments
Damn, everything felt heavy today. That 185 turned into RE work and decided to just go with it. Never did the Kolkov press and saw it on one of Brandon's recent vids of accessory work and wanted to try it. Hits the top of the delts and traps good. About ready to deload something, probably next week.

byronsru24
12-11-2012, 06:20 PM
Week 5/Day 2

Damn, everything felt heavy today. That 185 turned into RE work and decided to just go with it..

Odds are that 185 was too heavy for DE work man. With the bands that was more like 225 at the bottom and over 250 at the top. I know when I use dbld mini's 135-155 is tops, otherwise my barspeed slows down too much, and my raw bench is more then yours. Not to say that we should use that as a basis, but staying lighter on my DE bench stuff has worked well for me. I went too heavy on it for years, and I think that held my bench back a ton.

jason2459
12-11-2012, 09:44 PM
Odds are that 185 was too heavy for DE work man. With the bands that was more like 225 at the bottom and over 250 at the top. I know when I use dbld mini's 135-155 is tops, otherwise my barspeed slows down too much, and my raw bench is more then yours. Not to say that we should use that as a basis, but staying lighter on my DE bench stuff has worked well for me. I went too heavy on it for years, and I think that held my bench back a ton.


Terribly good odds. I was supposed to load 165 but as soon as I unracked and realized it after the first set but said screw it I'm going RE. I still kept the rest between sets pretty short and by the last set I was practically grinding out the triples. Triceps are feeling it good today between that and the peanuts press which always gets my triceps good. But besides that even starting with 135 felt heavier then it should have.

jason2459
12-12-2012, 11:47 PM
Week 5/Day 3
warm up

ME SQ/DL
Bow Bar Arch Back GM
1xmany@bar, 155
1x5@175, 205, 225, 245, 265
1x3@295, 315, 325 PR

RE
Conv. Pulls off 4" blocks
1x10@135
1x5@225, 275, 315, 315, 335, 365

Seated Leg curl
4x15 w/ light band and static holds

Standing Ab Pulldowns
4x20 w/ avg. band and static holds

Comments
Felt much better today and just went to town on my back and got out of this exactly what I was hoping for. Tried doing the hook grip again but after the first 315 set of pulls I was done. Thinking I'll gets some reps in Friday with some illegal wides and use that for me ME deload. I'll probably also deload my extra workouts next week except for the walking. That really helps clear out my head. I'm thinking of a different bench rotation to try out over the next 6-8 weeks or so instead of working my way down with the 3/2/1 boards and using reverse bands. Starting with an obnoxious strong band, avg band, light band, mini band and do some things between them like rev. strong band, bow bar bench, avg band, floor press, light band, 2 board, mini band, deload and then test out a full bench as I'll be close to 12 weeks since my last meet. Getting sick right after that set me back a bit but I should be head of the 315 by then and would love to hit up 320.

jason2459
12-14-2012, 11:00 PM
Week 5/Day 4
warm up

ME Bench
Illegal Wides
1x6@bar, 135, 155, 185, 205, 225, 245, 255 PR

RE
Pull ups
6x6

Single Arm DB OHP
4x6@55

Standing band JM Press
4x12 w/ Avg Band


Comments
Consider my max effort days deloaded. I'll probably go really light the next two training days and deload my dynamic effort days. Then start up full speed again on the next max effort days. Very happy with the OHP as I wasn't able to do these at all previously due to shoulder pain so this is good.

jason2459
12-16-2012, 10:25 PM
Week 1/Day 1
warm up

Deload DE SQ/DL

RE
45degree back raises
several

GHR
a few

Rev. Hyper
many

Hanging Leg raises
Some

Comments
Deloading. Vid coming up of basement setup. Looking for a new GHR to get beginning of next year. EFS Deluxe GHR is on top of the list of possible GHR's.

jason2459
12-17-2012, 07:40 AM
Basement
rJiiuyLT_FQ

jason2459
12-18-2012, 09:54 AM
Week 1/ Day 2
warm up


Deload DE Bench

RE
Suspended pushups
1x20

super set w/

Pass out on floor
1x1 @ notafukgiven


Comments
I started to do some light training last night and fell asleep on the floor after my first set of suspended pushups. Got woken up a couple hours later and just went to bed.

jason2459
12-19-2012, 10:20 PM
Week 1/ Day 3
warm up


ME SQ/DL
Squats
1xseveral@bar, 135
1x2@185, 225, 275, 295, 315

Rev. Strong band added
1x2@315, 365, 385, 405
1x1@425, 455, 475PR

RE
RDL wild pulls vs mini
1x8@135, 185, 205, 225, 225, 225

Seated single leg curls
5x15 w/ mini band + static holds each rep

Standing Ab pull forwards
1x20 w/ light band
2x15 w/ avg band

DB side bends
5x10 @ 90

Seated band knee push outs
5x6 w/ dbled light bands

Comments
Time to have some fun w/ reverse bands. Going to cycle in some reverse bands on my squats along with the bench. These were great and felt good to get some weight on my back. Didn't know what else to call the ab work other then pull forwards as I attached the band to the back of the hyper ext. and well just bent forward pulling the band forward. The light was to light and the average band was crazy and had a hard time not being pulled back into the knee pads. I kept off them and got good work in just trying to stay off them let alone getting the pull forward in.

jason2459
12-20-2012, 01:22 PM
Last night's Rev Band squats.

Ls9F9qaNIr8

jason2459
12-21-2012, 11:45 PM
Week 1/ Day 4
warm up


ME Bench
Bench
1xmany@bar, 135
1x5@185, 225

Reverse Strong Band added
1x3@275, 295, 315
1x1@335
1xmiss@365

RE
Close grip bench
3x12@135

pull ups
5x5

Face pulls
a bunch w/ light band



Comments
I still feel wrecked from all that damn shoveling the other morning. Back, shoulders, traps, are dead and 0 energy tonight. Didn't help that it was a really late start as getting ready for four days of Christmas starting tomorrow. I setup the bands a bit different so right at the top they are deloaded and they don't stretch as much on the bottom so this will be interesting. I still though I would get more then I did but I just wasn't strong enough tonight and that's all I have to say about that.

jason2459
12-23-2012, 11:57 PM
Week 2/ Day 1
warm up

DE SQ/DL
14" Box
1xseveral@bar, 135

Light Bands added
1x2@135, 185

12x2@205

DL vs. mini bands
1x1@135, 185
6x1@225

RE
Dimel Deads
4x20@135 vs. mini bands

Ab Pulls downs
6x20 w/ light band

Comments
2 Christmases down and 2 more to go.

jason2459
12-26-2012, 11:22 PM
Week 2/ Day 3
warm up

ME SQ/DL
SSB Suspended GM
1x5@bar, 135
1x3@155, 185, 205 PR, 225 PR
1x1@245, 265PR, 295 PR, 315 miss straight to 315 ugly as hell PR


RE
High Box SSB Squat
4x3@315


GHR
1x10
3x8 w/ mini band

suitcase deadlift to side bend
4x8@100


Comments
Christmases done. Guess I didn't log Monday's DE Bench. Hit up balistic 135 w/ doubled mini's pretty damn quick and other stuff after it. I feel really damn happy about tonight. I still absolutely hate doing anything with the SSB but I killed it tonight (both PR's and back.) Looks like 245x1 was my previous PR on this. I felt like I could have kept going with the triples but decided to shutdown and leave more for the singles. 295 was pretty solid and should have just stopped there but I said screw it and challenged myself. 315 was almost glued to the straps but gave it everything I had to get it after a second shot. Between that, ssb high box, ghr w/ band pulling me down, and suitcase dl/side bend my back is fried and will need some recovery work tomorrow. This was a good test for my back strength that I've been focusing on the past 6 weeks.

jason2459
12-27-2012, 01:08 PM
Last nights Max Effort SSB Suspended GM

yF2uejg4DYE

jason2459
12-28-2012, 10:51 PM
Week 2/ Day 4
warm up

ME Bench
Bench
1xseveral@bar, 135
1x3@185, 205

1 Board
1x3@225, 245, 275, 295
1x1@315, 335, 340 PR


RE
Bench
275x5
225x10

Fat Man Rows
several

Face Pulls
many w/ light band

Comments
Damn feel week as crap again tonight. Ate a horrible dinner and have had very little sleep less then normal since last Saturday because the son has been so excited about Christmas but I'm thinking its my rotation. Going to have to look back over my log and think about what I want to do as the past few Friday's bench sessions have felt like crap. I'm thinking I need to get my max effort bench away from being after my max effort squat. I've done this rotation before but I can't recover like I used too.

jason2459
12-31-2012, 12:20 AM
Meso 1/ Week 1/ Day 1
warm up

DE SQ/DL
Squat
1x5@bar, 135, 185
12x2@200

DL vs dbled mini
8x1@185


RE
GHR

Hypers

Hanging Leg raises

Comments
With this setup there's an actual structured mesocycle so tracking that along with the microcycles. Other then that I'm looking forward to only having 3 full training days this week. Squats feel like they are really gelling and slowly inching my stance in closer and I'm in as close as I think I want to be. Now to just get stronger. Time to try and get some sleep.

jason2459
12-31-2012, 11:25 PM
Meso 1/ Week 1/ Day 2
warm up

ME Bench
Bench
1x5@bar, 135, 185

Rev. Avg Band added
1x3@225, 245, 275
1x1@295, 315, 335 PR


RE
Illegal wide bench
5x5@225

Incline peanuts press
5x5@95

fat bar 1 arm Landmine rows
4x6 w/ 2 45's

Landmine OHP
4x5 w/ 2 45's

Comments
Happy new year and I feel like puking. Pretty happy with tonight though since I felt stronger hitting 335 tonight compared to when I had the strong bands setup. My recovery is all over the place so this structured deload is something I certainly need and will give me time to bring my conditioning back up. It also fits what I don't like to do and that's to take a complete deload of everything at once until just before a meet. Did I mention I feel like puking.

jason2459
01-02-2013, 09:07 AM
Rev. Avg Band
WqjX-QYoOMY

jason2459
01-02-2013, 10:09 PM
Meso 1/ Week 1/ Day 3
warm up

ME SQ/DL
Squats
1x5@bar, 135
1x3@185

Reverse Average Bands added
1x2@225, 275, 295, 315, 335, 365, 385 PR
1x1@405, 425, 435 PR


RE
Snatch Grip Dimel dead
1x20@135

Snatch Grip Deadlift
1x5@155
1x3@185
5x1@225 w/ very short break between sets

Snatch Grip Dimel dead
1x20@135

Band Pull throughs
1x20 w/ avg. band
4x15 w/ avg+mini bands

Seated single leg curl
4x10 w/ mini band (one after another 0 break)

Hanging leg raises
1x16
1x12

Hanging leg raises to the sides
2x12

Comments
I feel like the back is much stronger now on the squats. Now to work on my hips/glutes and get my damn knees pushed out. Right out of the hole they come in a bit and back out. Need them pushed out the entire time. I felt like they came in way to much on the 435 set but everything else felt like a very strong PR. Happy so far with my back and squat progress. Can't wait to see how it goes in April. Already getting amped up for it and it's 4 months away.

jason2459
01-03-2013, 09:07 AM
rev. avg. band squats
9t0nA4Jhc00

jason2459
01-06-2013, 10:29 PM
Meso 1/ Week 2/ Day 1
warm up

DE Bench
Bench
1x5@bar, 135

Add doubled mini
1x5@135

9x3@155 w/ various grips

RE
JM Press
1x10@95
1x6@115
1x5@135
1x4@155
1x10@95

BB BOR bench grip & 30s rest between sets
severalx10@135 (lost track of # of sets but was at least 6 could have been 7 or 8)

Standing monster mini band snatches
4x10
1x15


Comments
Felt good today and well rested though my forearm on my left arm is flaring up again. To many hammer curls with the kids. 155 w/ the dbled mini's felt nice and fast.

jason2459
01-06-2013, 10:30 PM
thought I posted this here previously.

Going to transition into a 3-4 day a week template I used before when recovering from a hamstring pull. It waves high intensity/lower volume and lower intensity/higher volume weeks and provides for more recovery time and built in rotation of deloads of 1 ME SQ/DL, 1 ME Bench, 1 DE SQ/DL, and 1 DE Bench day every month. I'll still continue with my extra "workouts" as right now they are done more for active recovery and building up my conditioning. Think I need to do this before I completely burn out, get injured, or worse start going backwards. I don't think it had to do with the rotation as I was hitting up ME Sq/DL Friday and ME Bench on Sunday's previous and didn't have issues. Purely an overall recovery issue that's been nagging me and getting worse as time goes on due to lack of sleep.

Week 1 (higher intensity, lower volume, deload DE Bench, added recovery time)
Sun DE SQ/DL
Mon ME Bench
Wed ME SQ/DL
Thu Off

Week 2 (lower intensity, higher volume, deload ME SQ/DL)
Sun DE Bench
Mon DE SQ/DL
Wed ME Bench
Thu RE SQ/DL

Week 3 (lower intensity, higher volume, deload ME Bench)
Sun ME SQ/DL
Mon DE Bench
Wed DE SQ/DL
Thu RE Bench

Week 4 (higher intensity, lower volume, deload DE SQ/DL, added recovery time)
Sun ME Bench
Mon ME SQ/DL
Wed DE Bench
Thu Off

jason2459
01-07-2013, 10:32 PM
Meso 1/ Week 2/ Day 2
warm up

DE SQ/DL
Squats
1x5@bar, 135, 185
1x3@205

12x2@225

Sumo DL vs/ quad mini
1x1@135, 185
8x1@225

RE
Pull throughs w/ avg+light band
5x12

Roman chair situps
a bunchxa ton


Comments
Dis gunna be good http://www.edgefitnessystems.com/

Talked with Rick the owner tonight and planning on a GHD, swiss bar, rackable Cambered Squat bar, and landmine attachment bundle. He's going to make a few tweaks to the standard one so it will be exactly what I want but still come in cheaper then the deluxe model because I really don't care about all the shiny aluminum or the rubber feet. The standard GHD has a 18x18 steel foot plate and the deluxe has a 22x18 reinforced aluminum foot plate and bigger aluminum base plate but I'd like to get a bigger 30x18 steel foot plate and the smaller steel base foot plate instead of both aluminum making it cheaper.

jason2459
01-09-2013, 10:46 PM
Meso 1/ Week 2/ Day 3
warm up

ME Bench
Floor Press
1x5@bar, 135, 155
1x3@185, 205, 225, 245
1x1@275, 295, miss305, 305 PR HELL YEAH

RE
BB BOR Bench grip
1x10@135
1x6@185
2x4@225
1x15@135

1 arm DB OHP
4x8@55

Standing Band JM Press w/ light band
4x12


Comments
Damn that felt great. Don't know what went wrong with the first attempt at 305 but it pissed me off enough to go for it again and hit it. Didn't feel heavy on the way down and got about half way up and got stuck. Not saying the second attempt was super easy as it was a grinder but I knew I had it in me. I really like the floor press as a good progress and strength indicator. I'm usually under my normal bench but not by much. I hit 295x1 for my previous PR and hit 315 in the meet a couple weeks after that so this is good and looking forward to hitting ~320 in April.

jason2459
01-10-2013, 08:46 AM
Floor Press
gL8kjsI3JTs

jason2459
01-10-2013, 10:46 PM
Meso 1/ Week 2/ Day 4
warm up

RE SQ/DL
Squats
1x5@135, 225, 315
1x3@335, 365
1x5@225 5s pauses

Halting Deadlifts w/ quick resets conventional
1x5@135, 225, 315, 335, 365

Deadlifts w/ no resets sumo
2x5@315

45deg. hypers
4x15 w/ mini band

Standing Ab Pulldowns
5x20 w/ avg. band

Stability ball knee squeezes
a bunch for 3 minutes


Comments
Lower back is well done. Got up to 315 with the hook grip and just couldn't keep up after that again. Thinking it's the thickness of the jesup bar which is around 31-32mm. Looking for something more around 29mm that doesn't' cost an arm and a leg. Quest Power Bar looks like a good choice at 28.5 and also see the Westside Power Bar is right at 29mm but haven't seen many reviews or recommendations for that one at all. The Quest bar seems to have gotten some good reviews.

jason2459
01-13-2013, 11:50 PM
Meso 1/ Week 3/ Day
warm up

ME SQ/DL
1 pin pulls
sumo 1x1@135, 185, 225, 245, 275, 295, 315
conv 1x1@135, 185, 225, 245, 275, 295, 315, 335, 365, 385, 405, 425, 455miss, 455 PR

RE
Zercher Squats (sumo dl stance)
1x5@135, 225, 275, 315, 335
1x8@365

Peterson Step ups 16" box
5x8

Seated Leg curls
4x10 w/ avg band

2" plate loaded handle holds
30s each hand 4x1 @90

Ab wheel
many for ~5m

Comments
Super happy with tonight. I was planning on hitting a conventional PR so cut off the sumo pulls early and was only planning on hitting 435 for a 10lbs PR but 425 felt pretty strong and decided to just go for 455 to tie my previous sumo PR. First attempt I didn't feel like I started off in a very good position and dipped back down before lockout. I was about to try and bring it back up but felt a hitching coming and just decided to drop it and go for it again. This is great because for one I'm generally weaker on my pin pulls then a regular deadlift and I'm weaker on my conventional pulls compared to my sumo pulls. I'm really hoping to break a 500lbs deadlift again in April. Now I just have to get my squats back in shape and get some weight on my back. To top the night off I finished my back off with those Zerchers. Damn I really hate those and will say that every time I do them. That really killed my mid back trying to stay upright. So between last Thursday and today I really nailed my deadlift with some volume. The halting deadlifts hit my starting points, pin pulls my lockouts, and the zercher squats with my sumo stance really got my hips into it and finished off my back. Next week some high intensity again and prefect time to load up the squat.

jason2459
01-14-2013, 10:57 PM
Meso 1/ Week 3/ Day 2
warm up

DE Bench
Bench
1x5@bar, 135

Added doubled mini bands
1x3@135

9x3@155 w/ various grips

RE
3 board POR w/ doubled mini bands
1x3@185, 225, 245, 275

DB BOR
4x10@90

Slight Incline Tate Press
4x6@55

Standing Band snatches SS Upright row w/ monster mini
4x8 / 4x8

Comments
Felt awesome all last week and today starting to feel run down. Nothing horrible yet but next week's lower volume 3 day week is going to be perfect timing.

jason2459
01-15-2013, 08:36 AM
Sunday's Max Effort Pin Pulls
nsBO72mDBU4

jason2459
01-16-2013, 11:05 PM
Meso 1/ Week 3/ Day 3
warm up

DE SQ/DL
Squats
1x3@bar, 135, 155, 185, 225

10x2@245

Deadlifts vs/ mini band
1x1@135, 225, 275
6x1@315

RE
45deg back raises
4x15 w/ mini band

Pull throughs
4x15 w/ avg. band

Hanging leg raises
40


Comments
Ready to deload these next week. Anyone says dynamic effort days are light and easy are doing them wrong. Going with chains on the next 3 week wave and still basing my numbers roughly off a 405 squat. This works out well as the percentages increase from week 1 to week 3 leading to a DE deload and start off of higher intensity weeks.

jason2459
01-17-2013, 10:38 PM
Meso 1/ Week 3/ Day 4
warm up

RE Bench
Bench
1x5@bar, 135, 185, 205, 225
1x6@275 PR
1x15@200 hit 15 reps and said this is just stupid and racked it

BB Seated OH tricep ext.
5x8@65 w/ mini band

Seated OHP
4x8@65 w/ mini band

Wide grip Pull ups
40

Face pulls
4x20 w/ monster mini

Comments
High volume two week microcycle is done. Seems like it's been a lot longer then that. It's volume not intensity that can really beat you up more.

jason2459
01-20-2013, 10:43 PM
Meso 1/ Week 4/ Day 1
warm up

ME Bench
Bench
1xseveral@bar, 135
1x3@155, 185

Reverse Light Band added
1x3@225, 245, 275
1x1@295, 315, 335 PR

RE
JM Press
1x10@95
2x6@135
1x15@95

BB POR BOR
1x8@135
3x6@185
1x12@135

Face Pulls
3x10 w/ avg band
1x15 w/ avg band

Comments
F'N A!! I couldn't be happier with my bench progression. Starting with the rev. strong band I hit 335x1. Then rev. avg. band I hit 335. Now rev. light band 335 and it felt solid. Now to see if I can hit 335 on a rev. mini band. I'll separate this out with something else on my next max effort bench day like I have been doing.

jason2459
01-21-2013, 09:11 AM
Reverse Light Band Bench
SYj6E55_sV8

jason2459
01-22-2013, 12:13 AM
Meso 1/ Week 4/ Day 2
warm up

ME SQ/DL
Squats
1xseveral@bar, 135
1x3@185, 225

Reverse Light Band added
1x2@275, 315, 335, 365 PR
1x1@385, 405, 425 PR, F' 435 straight to 455 PR!!

RE
Close stance Round back GM
6x6@225

Seated Leg Curls w/ avg band
2x8
1x7
1x6

Hanging Leg Raises
1x10 toes touch the ceiling
3x10 as many as I could touching the ceiling


Comments
Really late night but gawd damn that felt good (besides feeling like my jaws exploded) and exactly what I needed mentally. Finally getting my squat together. Between lack of sleep/recovery, changing up my form completely, and scared to push it hard due to my screwed up jaw but I finally pushed through it and stopped pussy footing it. 465x1 was my PR on strong band I bet I could have even gotten that. I'm looking to open light around ~385 (my last meet PR) just to boost the confidence but jump straight up to ~420 and then ~440 for a third attempt for this next meet. I feel like I'm on my way there. I did have quite the pain in my jaw and squats are the worse for that compared to the deadlift and bench. I do like my new mouth piece though and feel it helps more then the previous one I had. It's still a shock doctor but it's the gravity stc and fits on the lower jaw where my issue is compared to the standard ones that fit on the upper teeth.

jason2459
01-22-2013, 09:34 AM
Rev. Light band squats
CnAKTVOunI4

jason2459
01-23-2013, 10:49 PM
Meso 1/ Week 4/ Day 3
warm up

DE Bench
Bench
1xseveral@bar, 135
1x5@155

Doubled monster mini added
1x3@135
6x3@155 (IMRRMI grips) Strength Speed baby!

RE
Bench 3 Board POR
1x3@225, 275, 315, 315, 315

One arm landmine BOR (bar end grip)
1x12@45
4x8@90
1x12@45

Band Pull aparts
1x20 w/ mini
3x15 w/ monster mini


Comments
Went for some heavier band contrast and that was pretty tough. I didn't get much break trying to keep my sets on the minute like I normally do for my dynamic effort training. Wow, last week in this mesocycle. Very tired and feel beat up but this is good. Now for a couple lower volume, higher intensity, longer rest period weeks.

jason2459
01-27-2013, 11:11 PM
Meso 2/ Week 1/ Day 1
warm ups

DE SQ/DL
Squats
1x5@bar, 135
1x2@185

Added 2 Chains/side
1x2@185
12x2@205

DL
1x1@135
Added mini bands
1x1@185
8x1@245

RE
45 degree back raises
5x10 w/ mini band + 25# hat

Standing Ab pull downs
4x20 w/ avg band and static holds

Way high pin Hook grip holds
10s holds w/ 225, 315, 365, 385, 405

Comments
Feel more refreshed and I'll be ready for the extra volume next week for sure. Back raises + Band + Plate behind head = massive back pumps
I really am hating the hook grip but decided to really focus on killing my thumb with the holds and will finish off my sq/dl days with those.

I actually got my first youtube request to upload my dynamic effort squat and deadlift session unedited. So, I will be uploading tomorrow. Basically this is a warning that a long and boring video is coming and I don't recommend anyone watch it.

jason2459
01-28-2013, 11:18 AM
dynamic effort squats and deadlift
GbQa9ZCM8Pg

jason2459
01-28-2013, 10:57 PM
Meso 2/ Week 1/ Day 2
warm ups

ME Bench
Bench
1xseveral@bar, 135, 185

2 Board
1x3@225, 245, 275
1x1@295, 315, 335, 355 PR

RE
CGBP
1x3@225, 245, 265
1x5@275 PR

Bench Grip BB BOR
1x10@135
2x10@185
1x15@135

Pull ups wide grip
6

Tri. Push downs
100 w/ mini band

Comments
Felt like crap all day. Feel like crap tonight. Didn't eat much and head is pounding hard and feels super heavy like it's hard to hold up. So, nothing like pushing for two PRs. Really didn't plan on the close grip but decided to do them to challange myself vs. arians recent cgbp pr. I was just done after that. room is spinngin now and hope I don't puke.

jason2459
01-29-2013, 08:11 AM
2 board and I used bands for the first time holding the boards so got vid on using them.
4XS2UsD-Sao

jason2459
01-30-2013, 10:29 PM
Meso 2/ Week 1/ Day 3
warm ups

ME SQ/DL
GM Squats w/ SSYB
1x5@bar,115, 155, 175

Add 1 set of chains
1x3@175, 205 PR
1x1@225, 245 PR


RE
16 Box Squats w/ ssb + 1 set chains (DL sumo stance)
1x3@245, 265, 295 PR
1x1@315
1x2@335 PR

Hypers
several

Standing band pull downs
many

Hook grip holds
not a chance tonight

Comments
This cold or what ever it is needs to go away. Shoveling 3+ inches of snow for a couple hours didn't help at all this morning. Yeah. Feeling like my head going to explode = rage = PRs = totally drained. I'm done

jason2459
01-31-2013, 09:47 AM
GM Squats and Box Squats from last night.
fdsG1eyIBrU

jason2459
02-03-2013, 10:34 PM
Meso 2/ Week 2/ Day 1
warm ups

DE Bench
1xseveral@bar, 135

Add 1 set of chains
1x3@155
9x3@185 w/ various grips


RE
JM Press w/ 1 set of chains
1x12@75
2x10@105
1x6@125 drop set to 1x8@75

BB BOR POR grip
1x12@135
1x10@185
1x8@205
1x6@225 drop set to 1x10@135

Face pulls SS w/ Tricep Pushdowns /w light band
just a buch ss no break a lot more ss no break many more ss no break a lot more ss no break not as many ss no break several ss no break a few ss no break a few ss no break not many ss no break this is killing me ss no break wtf am I thinking ss no break ow ss no break 1 ss no break can't f'n move

Comments
Gawd damn that felt great and having that extra day to recover the past couple weeks was nice. Now to up the volume the next couple weeks. Tried out some chains on the JM Presses and that worked out well. Then I decided to do some quick no break drop sets to finish off the last sets on the JM Press and BOR. Then I just went all out on the Face pulls super set with the pushdowns with 0 breaks going back and forth until I just couldn't do it anymore. That sucked. Now I feel all light headed and feel like puking but in a good way I suppose.

I used the new Westside Power Bar from Rogue and that bar feels great though it's a very sharp knurling and so much easier to hook grip at 29mm compared to the 32mm jesup bar. I will try out some heavy hook grip holds tomorrow to see what I can get up to. I'll use it for all my pulls and the jesup for inside the rack work. This should be a combination of bars.

jason2459
02-04-2013, 10:28 PM
Meso 2/ Week 2/ Day 2
warm ups

DE SQ/DL
Squats
1xseveral@bar, 135

Add 2 sets of chains
1x2@185, 205
12x2@225

Deadlift w/ monster mini
8x1@225


RE
45deg Hypers SS w/ Hanging leg raises SS w/ Hanging Leg raises to the sides
4x10 w/ 35# Hat
ss
4x10
ss
4x10

Seated leg curls w/ avg band
4x10
1x14

Hook grip holds @10s
225, 315, 365, 405, 415

Comments
Pushing it pretty good so far and keeping rest periods pretty short. Let see if I can keep this up though the next couple weeks.

jason2459
02-06-2013, 10:33 PM
Meso 2/ Week 2/ Day 3
warm ups

ME Bench
Bench
1xseveral@bar, 135
1x3@155, 185

Added Reverse Monster Mini Bands
1x3@205, 225, 245, 275
1x1@295, 315, 335 P F'N R WOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!

http://i47.tinypic.com/k39kqp.jpg


RE
3 Board close grip
3x3@335

DB BOR
3x10@90
1x10@90 drop set to 1x10@55

Front/Side alternating Raises w/ mini band
4x10/10

Tri Pushdown w/ mini band
100

Comments
Oh man I'm so freaking happy right now with my bench progress and can't wait to watch the vid I'll get uploaded tomorrow. If I can hit 335 w/ a mini band in a couple weeks I'll be super confident in a 320+ bench in April. Head is swimming and was worried with how tonight was going to go. Didn't get any sleep the past two nights, well maybe 1 hour each night. Son's been sick with his worse ear infection he's had yet. Moaning and crying and screaming no fun. He's much better today after a couple days of antibiotics. I also had a late night with work last night. Hope to get some sleep tonight otherwise I'll be struggling to stay awake to be able to hit up my RE Squat/DL's. I think I'll try the 135x50 rep set at the end.

jason2459
02-07-2013, 08:08 AM
Rev. Monster Mini
k9j6XHH3wig

jason2459
02-07-2013, 11:06 PM
Meso 2/ Week 2/ Day 4
warm ups

RE SQ/DL
Squats
1x5@135, 225, 275, 315, 335 All paused for a 5 count in the hole

DL
1x5@135, 225, 315, 405
1x3@435

GM
5x10@135

AB Pull forwards w/ avg band wraped behind 45deg. hyper
5x20 very short rest keeping band tension

50 rep squats w/ 135lbs
I got.... 23 lol


Comments
OW! A lot of first times tonight. First time ever doing pause squats, first time ever doing DL reps, first time trying to do all out reps on the squats. I got to 21 and my quads in both legs started cramping. So I stood there for a few more seconds and hit 22. Same thing cramping worse. So I stood there a bit longer and hit 23. Same. So, I stood there again and quads started cramping just standing there and that was that. Could have been the first time repping out deadlifts or I'm wondering if it was the keeping the constant band tension on the AB pull forwards as the hip flexors and I'm sure quads were constantly engaged. Oh, and pause squats suck. I felt like my head was going to pop off just sitting in the bottom of the squat trying to count to 5.

jason2459
02-10-2013, 11:02 PM
Meso 2/ Week 3/ Day 1
warm ups

DE SQ/DL
Squats
1xseveral@bar, 135
1x3@155

Add 1 set of chains
1x3@155

Add 2 sets of chains
1x2@185, 225

10x2@245


RE
14" Box squats w/ 2 sets of chains
1x2@245, 295, 315, 335

Band pull throughs
4x15 w/ light+avg bands

Roman Chair sit ups
just a bunch until my quads started cramping up. Probably close to around 80-90

Roman Chair back raises w/ hips forward and squeezing the glutes hard to raise the back
5x20 short breaks

Comments
Feels good so far. Two days active recovery was nice. Looking forward to some pulling this Wednesday.

jason2459
02-12-2013, 12:08 AM
Meso 2/ Week 3/ Day 2
warm ups

DE Bench
1xseveral@bar, 135

Add 1 set of chains
1x3@155
9x3@185 w/ various grips


RE
JM Press w/ 1 set of chains
1x10@55
1x8@105
2x5@135 last set drop set to 1x10@55

Wide Grip Pull ups
6x6

Bradford Presses
4x10@90

Tricep Push downs
100 w/ mini band

Comments
Can't wait to get my swiss bar. JM Pressing with a straight bar is killing my elbow. Using the chains are helping a bit with the deloading of weight on the bottom but they are just feeling like trash tonight. Will have to lay off these for a few weeks again. No doubt they hit the triceps hard. Back to some steep incline peanut presses which is my 2nd favorite triceps hitter. Now to try and get a couple hours sleep.

I should be getting all my equipment from Edge Fitness by next week. I got my replacement Westside Power bar from Rogue today and it's perfect. No visible wobble and just under 1mm by ruler and no blemishes I can see. They have some great customer service to swap out bars for me at no cost to me.

jason2459
02-13-2013, 11:33 PM
Meso 2/ Week 3/ Day 3
warm ups

ME SQ/DL
Reverse Avg Band Deadlifts
Alternating
Conv: 1x1@135, 185, 205, 225, 245, 275, 295, 315, 335, 365, 385, 405, 425, 455, 480 PR
Sumo:1x1@135, 185, 205, 225, 245, 275, 295, 315, 335, 365, 385, 405, 425, 455, 480, 495, 520 Pass out Fail, 520 PR

RE
Band GM w/ strong band SS Roman Chair Situps
4x20, 4x20

Roman Chair back raises w/ mini band
just a bunch


Comments
That was the most awesomely painful deadlift training I've ever done. I'm absolutely in love with the Westside Power Bar now. Sharp has hell and just thin enough to be able to hold on with the hook grip. Shins are bleeding, knees are bleeding, thighs are bleeding, hands are bleeding, and thumbs are pulsating. I should be ready for any bar thrown at me in any meet anywhere. I couldn't get above 315 with a hook grip on the Jesup bar due to its thickness at 32mm. But at 29mm I was able to get my thumbs in just a bit further to be able to keep it in place and I just gritted my teeth and just kept pressing on with it. At one point I had a nice flap of skin hanging off my hand and had to rip it off. Vid to come tomorrow when I have to time to upload it and edit it.

jason2459
02-14-2013, 09:36 AM
Rev. Avg Deadlifts from last night including me passing out with 520 on the first attempt. Looks like around 480 I ripped off some skin. Thumbs are still nice and tingly numb and several blisters I ripped off this morning.
_LBXzsjWg6Y

jason2459
02-14-2013, 11:24 PM
Meso 2/ Week 3/ Day 4
warm ups

RE Bench
Bench
1x5@bar, 135, 185, 225, 275
1x3@285 PR drop sets to 275x3, 225x3, 185x5, 135x10 (arms felt like jello by the end)

RE
Tate Press
5x10@55

Single Arm CSR w/ light band
5x10 alternating arms 0 break

Band Pull aparts
4x20 w/ mini band

Standing Band JM Press Alternating w/ Face pulls 0 break
10x10 Alternating 10x10 w/ doubled mini band


Comments
320 bench is going down in April. Tonight was just fun and exhausting. Went in to hit close to 90% of 320 for a triple which puts me at a triple bench PR. 285x3 felt solid and I could have had another rep but decided to leave it in the tank for another day and hit some drop sets. Feeling a little toasted but I've got a couple reduced volume weeks coming up to recover. Thumbs are still numb...

jason2459
02-17-2013, 10:50 PM
Meso 2/ Week 4/ Day 1
warm ups

ME Bench
Suspended Bench at 0 board off the chest height
1x5@bar, 135, 155
1x3@185, 205, 225, 245
1x1@255, 275PR

RE
Suspended Bench at 3 board height POR
3x3@295

Pull ups wide grip
28 in 4 minutes

Front/Side raises w/ monster mini
4x10/10

Tricep push downs w/ mini band
100

Comments
Head is swimming. Feeling the intensity already and happy this isn't a higher volume RE week. Though looks like I have a blizzard and close to 2 feet of snow coming later this week. Can't wait to shovel for another 2-3 hours again.

jason2459
02-18-2013, 11:51 PM
Meso 2/ Week 4/ Day 2
warm ups

ME SQ/DL
Arch Back GMs
nope, change of plans and going for...
Squats
1xseveral@bar, 135

Reverse Monster mini Bands added
1x3@155, 185, 205, 225
1x2@245, 275, 295, 315, 335, 365 PR
1x1@385, 405, 425, 455 FAIL, 455 PR!!!!!

RE
Sumo DL Stance Zercher Squats
1x6@135, 225, 315, 315

Close Stance Stiff leg Pull throughs w/ average band
5x20

Standing Ab Pull downs + static holds
5x20 w/ average band

Comments
I was going into tonight doing good mornings feeling pretty worn out and looking forward to pushing some reverse band squats next week. I proceeded to fall asleep on the floor "warming" up. Woke up maybe 15 minutes later pissed off looked at my PR board and decided to go balls out on reverse band with monster mini's and punish myself by matching the light band PR from a couple week ago. Failed it on my first attempt setting it back to the pins but put everything I had into it to get it on the second attempt, grinded for what seemed like forever, and about passed out again. I was seeing red for quite some time.

http://i50.tinypic.com/e9cjz7.jpg

jason2459
02-19-2013, 08:29 AM
Max Effort Squat w/ Reverse Monster Mini Bands
lDV7MwiNVQY

jason2459
02-21-2013, 12:23 AM
Meso 2/ Week 4/ Day 3
warm ups

DE Bench
1xseveral@bar, 135
Added 1 set of chains
1x3@135, 135, 155, 155

9x3@185


RE
Steep incline peanuts press
4x6@95

BB BOR Comp Bench Grip
1x15@135
1x8@185
2x8@225
1x5@225

Tri Push downs w/ mini
100

25lbs Plate Hammer curls
50


Comments
Crap, biceps through to forearms are all sorts of flared up today. Bench and Rows were very painful. Contrasting ice/heat right now but also need to try and sleep. So, I'll probably just pass out here soon with some ice on them.

jason2459
02-25-2013, 02:07 AM
Meso 3/ Week 1/ Day 1
warm ups

DE SQ/DL
1xseveral@bar, 135
Add Light Bands
1x2@135, 155, 185

10x2@205

RE
45deg. Back Raises
5x10 w/ 25lbs hat + mini band

Seated Leg curls
5x10 w/ light band

Standing Ab Pull downs
80 w/ avg band

50 Rep Squats @ 135lbs
... 31


Comments
So far so good. 8 Weeks in to the new setup and not feeling any more beat up then normal. I have 8 more weeks to go until the meet. I've been attacking the biceps and forearms pretty aggressively and they are better but not 100% but hopefully enough not to impact my pressing tomorrow/ tonight what ever. Totally not getting any sleep tonight/today/this morning and exhaustion will be more of an issue. Kids are sick and son is puking everywhere. Just had to push though it and got my training in. Did a lot better with the 50 rep squats and got to 30 reps and could have gotten more until my knee cap popped out. That's gonna hurt for the next couple weeks to a month. Damn floating patella.

jason2459
02-25-2013, 11:32 PM
Meso 3/ Week 1/ Day 2
warm ups

ME Bench
1xseveral@bar, 95
1x5@135

Added Reverse Mini Bands
1x5@135, 185
1x3@205, 225, 245, 275PR
1x1@295, 315, off the hooks 3 hit the chest + lots of puke 3 right butt check almost off the bench grinding grinding grinding 5 grinding grinding and back in the hooks Sloppy as hell PR but I'm freaking taking it!!!!!!!


RE
Face Pulls SS to Standing Rows w/doubled monster mini
something like 5 or 6 sets of 20 x 20

Band Tricep Pushdowns w/ monster mini
60 + several sets to get to 100

Comments
Don't know where to start. I think I got 3 sets of 20 minute sleep sessions in last night. At some point while picking my son up from toilet to bed I pulled something in my lower left back. Next, when my baby girl woke up I pulled something in my right trap. Then this afternoon I sneeze and my entire neck locks up and hurts like hell to move my head around. WTF!!! So by this point my arms, lower back, traps, and neck are covered in capsaicin. Then I decided to do the most retarded thing in the world by doing a contrast sauna to cold shower at a local gym where they are right next to each other in the mens locker room. Felt like my skin was being peeled off by tweezers. Just getting more and more pissed off as the day went on and just tried focusing on my max effort bench session and smash a PR finalizing my reverse band rotation with mini bands.

Added on some tiger balm just before training to really distract me from the pain and went to work. The 275 triple felt heavy as hell and wondered if the mini's were really reducing any weight at all and seems like they were slack before I was even half way up. But that's exactly what I needed to tip my pissed off mood to just pure anger and went to work on the singles. 295 felt like a speed set. 315 slowed way down. I didn't think twice though about going with 335 though. I had to get it. As the bar touched my lower sternum my arms, lower back, neck, traps, were screeming at me and I started puking. Luckily I'm holding my breath anyway and adrenaline and rage kicked in grinding the hell out of it barely getting it back to the hooks and just in time as I was so close to loosing it. Visually and my arms about to give in from grinding it out for so long. But I took it out of the hooks, touched, and got them back in the hooks. I'm taking it. I earned it.


http://i49.tinypic.com/huj96e.jpg

jason2459
02-28-2013, 12:43 AM
Meso 3/ Week 1/ Day 3
warm ups

ME SQ/DL
2" Deficit Deadlifts alternating conv/sumo
conv. 1x1@135, 155, 185, 205, 225, 245, 275, 295, 315, 335, 365, 385, 405 PR
sumo 1x1@135, 155, 185, 205, 225, 245, 275, 295, 315, 335, 365, 385, 405, 425, screw 435 and hit 455 All time PR!!

RE
Front Squats
1x5@135, 185, 225, 225

2" Deficit SLDL
5x20@155

standing Ab pull downs
hell if I know how many w/ avg band


Comments
Attacking and rehabbing all pains/strains heavily and has paid off. Biceps, forarms, lower back, trap, and neck are hell of a lot better. Neck is still pretty stiff but that's about it. So, besides being tired as fck I felt really pretty good going into tonight. Which is good because I suck and hate deficit deadlifts. Had to tape up the base of my left thumb as it split open right away but kept with hook grip again the entire painful time. Left thumb has been numb since two weeks ago but right thumb has been ok. I tried taking previous advice on these deficits and started out lower to help not round the lower back so much but feel like I still just shot right up so we'll see in the vid tomorrow. Right now I'm heading to try and get some sleep. But one thing I'm super happy about is I'm hitting all time PR's again on the deadlift along with the bench. Squats are just about there but that I expected to take a little more time with the form change but hopefully it will be for the better in the long run. Thinking ~440 opener, ~480 second attempt, and ~505 3rd pull right now for April.

jason2459
02-28-2013, 12:47 PM
deficit deads
urZjFLnLelw

jason2459
03-03-2013, 10:56 PM
Meso 3/ Week 2/ Day 1
warm ups

DE Bench
1xseveral@bar, 135, 135

Added doubled mini bands
1x3@135, 155

9x3@165

RE
3 Board Narrow Grip vs. doubled mini
1x5@225, 245
2x3@255
1x6@225

DB BOR
3x15@90

Reverse fly w/ mini band
5x20

Tri push downs w/ monster mini
80
20

25lbs Plate Hammer curls
2x50


Comments
I finally got some training in before midnight and I felt great going into tonight. Until I did those damn rows!! F'n hate those but pushed up the reps. I wanna get those up to 20 reps.

jason2459
03-04-2013, 11:05 PM
Meso 3/ Week 2/ Day 2
warm ups

DE SQ/DL
Squats
1xseveral@bar, 135
Added Light Band
1x2@135, 155, 185

10x2@225

RE
GM vs. light bands
4x10@135

4 pin Pulls
1x5@135, 225
1x8@315
1x6@405

Hanging Leg raises
48 in 3 minutes

Side Oblique pull downs w/ average band
several alternating sides

Comments
Tonight was awesome. Besides feeling like crap going into it everything ended up going surprisingly really well. Speed was there and strength came out of no where on the pulls. Started out pretty slow and was about to reduce some of the band tension but stuck with it and 225 sets started to move really well. Planned on some heavy singles up to 405 on the rack pulls and 135 and 225 felt nice and fast. So I planned to hit a triple at 315 and just kept going. Then thought I should be able to triple 405 and pulled 6 out of my ass.

jason2459
03-07-2013, 12:27 AM
Meso 3/ Week 2/ Day 3
warm ups

ME Bench
Swiss Bar Bench (Outside Grip)
1xseveral@bar, 135
1x5@135, 155, 185, 225
1x3@245
1x1@275


RE
Swiss Bar (inside grip) Steep Incline Peanuts Press from pins
1x15@bar
1x10@65, 65
1x8@95, 95

Swiss Bar (middle Grip) OHP
1x15@bar
1x12@65
1x10@95
3x8@115

Swiss Bar (outside grip) BOR
1x10@135
4x8@185

Swiss Bar (middle grip) Curls
3x20@bar
1x10@bar

Tricep Pushdowns w/ Monster mini
1x90
1x10

Comments
SWISS Bar!!! I so wish I would have gotten this bar sooner. I absolutely love it and just had to try out a bunch of stuff with it.

jason2459
03-07-2013, 08:37 AM
So here's updated pictures and vid of my new basement setup.

First big purchase in a long time and definitely due to upgrade my home gym

here's a vid of it all
CoxrYhkGGNM

Shipped from Edge Fitness Systems
https://lh6.googleusercontent.com/-JvEYDexCV6k/UTinhSasukI/AAAAAAAACIw/sPreIo4XCvA/s640/2013-03-05_14-33-09_623.jpg

Had to figure this puzzle out
https://lh6.googleusercontent.com/-fN6oSXe3dZA/UTiniUkMKOI/AAAAAAAACGM/NCG2QmgsvQ4/s640/2013-03-05_14-36-32_40.jpg

New GHR
https://lh3.googleusercontent.com/-17T2t0hKg4Y/UTiniuUId1I/AAAAAAAACGU/OV2_oKzMfcM/s640/2013-03-05_21-22-18_487.jpg

He Tilted the pad for me
https://lh6.googleusercontent.com/-6yCTFdiA3Po/UTinjNNV0iI/AAAAAAAACGk/RaSqg__8AM0/s640/2013-03-05_21-22-32_945.jpg

He also cut an extra large footplate 30" wide with heavy duty steel
https://lh4.googleusercontent.com/-lssDMBTD4uk/UTinjYLyWzI/AAAAAAAACI4/5tJvbn_ZkCc/s640/2013-03-05_21-23-23_702.jpg

A couple new bars Swiss and Cambered Squat. There's also a landmine attachment bundle I got too but no pics
https://lh4.googleusercontent.com/-d1-JoswVCCw/UTinjpjhRnI/AAAAAAAACGw/QGj8UpIn-ZQ/s640/2013-03-05_21-26-10_782.jpg

Up on top is a new Westside Power Bar from Rogue I recently got too.
https://lh6.googleusercontent.com/-JcFwp0ZaN24/UTinkbAYOhI/AAAAAAAACHk/_UlL726L6IU/s640/2013-03-05_21-26-41_544.jpg

and last but not least my new rev. Hyper. He made it to include a bunch of weight plate holders so I could get rid of my tree and make some more room.
https://lh6.googleusercontent.com/--k8t9lIAyVw/UTinlyY6A6I/AAAAAAAACH0/b5zpaFfpquk/s640/2013-03-06_20-48-44_968.jpg

jason2459
03-07-2013, 11:39 PM
Meso 3/ Week 2/ Day 4
warm ups

RE SQ/DL
Cambered Squat Bar Squats
1xseveral@bar, 145

Add 14" Box
1x5@145, 195, 245, 295, 315, 315

CSB GM
4x10@145

CSB Zercher DL w/ Sumo stance
1x5@145
5x5@245

GHR
5x5 w/ some assistance here and there

Rev. Hyper
2xmany @ 180

Comments
Cambered Squat bar night. I've wanted to have a CSB for a long time now. It certainly changed the squat a bit but what I've always wanted to do was use it with a box and holy cow that really changes things up. That was different and tough trying to stay stabilized especially coming off the box it really wanted sway forward throwing me off. CSB GM was eh. I like the SSB better for those. Using the CSB for zercher deadlifts was perfect and exactly how I'd hope it would be. Just the right height for me getting me in the same position as a sumo pull but with out having to have the bar in my hand and also trying to throw me out of position. I still hate everything to do with Zerchers anything but loved how much more this made me work at it and can only make me stronger.

I love so much having a real GHR finally. Way harder then I thought it was going to be. I kind of slacked off the past couple months on my modified approach to the GHR waiting for this one to get in but still don't think I'd be that much stronger at the real GHR if I kept doing the modified version I was doing. I tried different positions and got into one I was able to get up to 5 reps on. I'll have to work my way back up on these. The rev. hyper is amazingly stable and quite but I'm pretty proud now how well I put together the rack mount one as it really felt pretty similar. I like not having to rack and unrack it now and getting rid of the storage rack combing the rev. hyper as a weight tree helps open up a little room on the floor. 10x12 area is pretty tight.

Time to try to get some sleep. I have some kind of sinus infection going on and pounding head so didn't push to hard tonight but really enjoyed being able to play with my new toys.Feel like I have a complete setup and now I just have to keep my life balance in check and keep training hard consistently and keep getting stronger.

jason2459
03-10-2013, 11:04 PM
Meso 3/ Week 3/ Day 1
warm ups

ME SQ/DL
12" Box Squats
1xseveral@bar, 135, 155
1x3@185, 205, 225, 245, 275, 295, 315 PR

16" Box
1x1@315, 335, 355, 375, 405, 425, 455 PR

Unrack and hold for 10 seconds
495, 505, 515

RE
GHR
5x8 w/ slight assistance off the bottom
1x20 w/ mini band assistance done pretty slow

Rev. Hypers
1x20@90, 180, 270, 270

Band Pull forward various forward and side to side
a lot w/ average band

Comments
Should have probably skipped tonight and almost did. What feels like a sinus infection is still there and head pressure has made my head feel like a ton of bricks. I've been told I need to get antibiotics but I refuse to do that unless completely necessary. I don't feel it's completely necessary yet. I'd rather suffer twice as long and let my body fight off an infection instead of depending on antibiotics all the time. Nice blizzard out of no where just swept through and got to shovel for a few hours tonight icy wet heavy snow. Nice back pump there and irritated my shoulders pretty good. Also, have to be up by 2am. FUN.

So, in true fashion of kicking myself in a ass for being a pussy I went for a low box PR and a high box PR. I completely smashed them too. I tripled my previous 12" box single PR and did it with out a belt. Also, got a nice 30lbs PR on the 16" box which is right about where I was struggling when doing the rev. band squats so that should help. Then I did something I haven't done in a long time and do some holds which I know some people say are rubbish and some say they help get a feel of heavy weight. I have no idea but I used to do them periodically and I haven't felt that much weight on my back in 4 years so it felt good.

jason2459
03-11-2013, 11:07 PM
Meso 3/ Week 3/ Day 2
warm ups

DE Bench
Bench
1xseveral@bar, 135

Add doubled minis
1x3@135, 155

9x3@165 w/ various grips

RE
Swiss Bar JM Press
1x20@45
1x10@65
1x6@90
2x4@110

1 Arm landmine row
1x12@45
1x10@55, 70, 90, 100

Band Tricep Pushdowns SS Face Pulls SS Swiss Bar Hammer curls x 2
2x50 w/ monster mini
2x50 w/ monster mini
2x25 @ bar


Comments
ug. Going to start switching up my supplemental and accessories lifts a little.

jason2459
03-13-2013, 11:54 PM
Meso 3/ Week 3/ Day 3
warm ups

DE SQ/DL
Squats
1xseveral@bar, 135

add light bands
1x5@135, 155
1x2@185, 225

10x2@245

pulls vs. doubled minis
1x1@135, 155, 185
6x1@225


RE
pulls vs. doubled minis
2x1@275
1x1@295, 315

Sumo SLDL vs. doubled minis
1x10@315, 335, 365
1x6@385

GHR
5x8 w/ some assistance towards the end and so didn't want to to the last set

Standing Ab Pull downs
5x20 w/ avg. band

Rev. Hypers
1x20@180
2x20@270
1x20@180

Comments
Squats irritated my left shoulder and arm. Still playing around with bar and grip placement. Speed felt great on the deads even up to 295 but 315 certainly slowed down. Haven't done sumo sldl's in a long time and felt pretty good.

jason2459
03-15-2013, 12:44 AM
Dynamic Effort Squat Analysis
Playing with different bar placement and grips. Didn't like the first 3/4 of them and the bar path is just stupid and need to stay tighter. The last three I switched up to a higher bar with a bit wider grip, thumbless, pinkies wrapped. Bar path improved quite a bit.

Speed was there the entire time and happy with that. Hard to see the speed label but I kept around 1-2m/s. Time to up the weight on the next wave.
995S3Ltr22w

jason2459
03-15-2013, 12:45 AM
Meso 3/ Week 3/ Day 4
warm ups

RE Bench
Bench
1xseveral@bar, 135
1x5@155, 185, 205, 225, 245
1x4@285 PR
1x10@255 PR

Flat Peanut's Press from pins w/ swiss bar inside grip
2x8@85
2x4@105 SS to JM Press 2x6

1 arm rev hyper rows + dbled mini band
90x20
180x12

Seated rev hyper rows w/ v handle + dbled mini band
230x10
250x12

Seated swiss bar OHP middle grip
2x10@85
2x8@105

Standing Band JM Press SS to Standing Band Pull Overs SS to Rear delt Fly w/ doubled mini band (all rapid fire 0 breaks and sets back to back)
5 sets of 10 JM , 10 Pull Over , 20 rear delts

Hammer curls w/ Swiss bar middle grip
60 with a few quick breaks

Comments
Felt great going into tonight left w/ my ass kicked. Hit a couple good rep PR's on the bench. Sinus infection going away and just a lot of drainage. Just normal wear and tear right now. Late night at work and still need to finish up a few things there but had to take a break and get my training in. But that's fine gives me time to apply some compression and alternating hot/cold on my arms and shoulder.

jason2459
03-17-2013, 11:01 PM
Meso 3/ Week 4/ Day 1
warm ups

RE Bench
Bench
1xseveral@bar

added doubled mini bands
1x10@bar, 135

1x3@155, 185, 205, 225 PR
1x1@245, 255 long grinder for what felt like just the last 2 inches PR

Planed Failure Iso Hold as long as I can at failure point
1x1@275 felt like I held it for hours about half way up. It was probably miliseconds and will have to review the vid and post it up tomorrow.

RE
DB Press Palms facing at the bottom
1x10@55 + mini band
1x10@55 + monster mini
2x10@55 + light band

Overhead Tri Ext w/ V handle
1x10 w/ avg
1x10 w/ avg + monster mini
1x6 w/ avg + light
1x4 w/ avg + avg

1 Arm landmine row
1x15@45
1x12@70
1x10@80
1x8@90

Bradford Presses
5x12@75

Tri. Pushdowns w/ monster mini
100 got to 80 before taking a short break

Curls w/ heavy handle + 1 set of chains
6x8 alternating hands no break

Comments
Feeling great and more focused then ever on my April meet. This is very good. I'm on my 12th week now with no full week deloads and usually by now I'm very ready for one. If anything I feel better then I did when I first started this new meso cycle rotation. My "off" day extra work is getting more volume as well. Conditioning is finally kicking in. After this week just one 4 week cycle left leading to a week deload before the meet. We'll see if I'm peaked now to early or if I can keep this up till then. Which is fine as I'll tweak things out then for the next 16 week wave leading up to my July meet and then another 16 week wave leading up to hopefully a big total in October finishing off the year.

jason2459
03-19-2013, 12:23 AM
Bench vs. Doubled mini bands


1x1@245, 255 long grinder for what felt like just the last 2 inches PR

Planed Failure Iso Hold as long as I can at failure point
1x1@275 felt like I held it for hours about half way up. It was probably miliseconds and will have to review the vid and post it up tomorrow.

Check and check... lol with a little evil laugh after the 255 grinder

M0r07Zd1ewE

jason2459
03-19-2013, 12:23 AM
Meso 3/ Week 4/ Day 2
warm ups

Zombie ME SQ/DL
Squats
1xseveral@bar, 135

Added Reverse Mini Bands
1x5@135, 155, 185
1x3@225, 245, 275, 295
1x2@315, 335, 365 PR (almost forgot to do a double and forgot to put on my belt)
1x1@385, 405, 425, 455 PR!! Damn that was another tough grinder

And that concludes my Squat and band reverse band cycle starting from strong bands on down to mini bands. I met the challenge I put to myself to hit a goal PR of the previous bands PR each week from the Average bands down. Bench I actually met the same as the rev strong down and squats exceeded the rev. average all the way down. I'll have to go through this rotation again after this July meet.

http://i48.tinypic.com/o8wgmb.jpg


RE
GM's
4x8@225

GHR
1x8 Got the first 4 totally unassisted and slight assistance after that
Mini band assisted
2x10 close stance
1x6 wide stance
1x4 wide stance lol these wide stance GHR's were freaking hard even with the mini band assistance. Glad I got the 30" wide plate because I'm weak as fuk on these.

Rev Hyper
1x20@180
2x20@270
1x15@360 holy $%*7 back pump from hell

Hanging leg raises
4x20 alternating side to side and front

Rev. Hyper Leg curls
4x10@90

Comments
Oh man I need sleep. Son has decided he has an evil witch in his room and is scared and didn't let me sleep at all last night. Took for ever to get him down to sleep tonight. Almost didn't squat tonight and was just going to go for some type of GM. Decided that would be the smart thing to do and pushed forward with the squats. I really really wanted to hit 455 this week with the reverse mini bands. I am just totally out of it right now and almost forgot to double 365 and caught myself as I was about to rack it and walked it back out. I'm still trying to find a good bar and hand placement. Left shoulder and upper arm is killing me right now so one of the positions was really bad.

jason2459
03-20-2013, 11:37 PM
Squats w/ reverse mini bands
TBGRuSg0764

jason2459
03-20-2013, 11:37 PM
Meso 3/ Week 4/ Day 3
warm ups

DE Bench
Bench
1xseveral@bar, 135

Add doubled mini bands
1x3@135, 155

9x3@165

RE
Tate Press SS w/ DB Paused Bench
4x10@55 SS 4x10@55

Pull ups
3 reps every 30s for 5 minutes

Comments
That's about it. 4 more training weeks left until a deload week before the meet.

TLDR warning below...
Almost didn't train tonight though and probably shouldn't have. I had to keep a close eye on my heart rate. Yesterday I almost died and heart did stop for a bit I guess. I don't remember to much. Two nights ago I cooked up some beer battered coconut shrimp and got some tingling sensation on my lips but didn't think much of it. Yesterday I went out to eat for lunch at Joe's Crab shack and ordered some peel and eat shrimp... I ate 24 of them pretty quickly. With in about 10 minutes my lips were more then tingling and my through was really scratchy and voice started to go. I was like crap I think I'm allergic to shrimp but still though this should pass. With in 5 more minutes my eyes were swelling, itching, and watering and nose watering. Then stomach cramps and I was heading to the doctors. Breathing was getting restricted, blood pressure dropped quite a bit, and heart racing and don't remember much pass that point. I know I got at least two different shots in my shoulders as they still hurt. Have been loaded up on antihistamines and prednisone since then and carrying around an epipen.

Supposed to keep taking benadryl and zantac for the next couple days. Today was interesting trying to work and stay alert after last night which was basically me up all night with fluids ejecting out of both ends. Between that and the benadryl trying to stay hydrated has been difficult. My heart rate has been pretty elevated all day and sitting at around 120 when normally I'm around 60. After every set tonight I kept checking and making sure I wasn't getting above 220. I hit about 210 by the end of the DE bench. After that I tried to take it easy. Not sure if I'm alergic to just shrimp now or all shell fish I was suggested to get an allergy test and stay away from shell fish until then. Which is crazy because I've eaten TONS of shrimp and shell fish all my life especially growing up in south florida. Well, I think that's enough rambling for now. Just need to pick 3 key max effort movements for squat and bench over the next 4 weeks.

jason2459
03-24-2013, 11:04 PM
Meso 4/ Week 1/ Day 1
warm ups

DE SQ/DL
Squats
1xseveral@bar, 135

added average bands
1x3@135, 185
8x2@225

RE
45deg. back raises
4x10 w/ 45# hat

GHR
1x8 w/ slight assist towards the end
3x6 wide stance w/ mini band assistance

Hanging Leg Raises
3x20 Actual first time ever doing 20 reps in a row no break and did it for three sets.

Rev. Hyper
1x40@180
3x20@225

Comments
Man I don't like what's going on and was kind of scared to train tonight. Heart feels heavy for lack of a better description. Still resting HR is around 80-90 so not back to normal yet. Don't know if that's from the prednisone I had but not on anymore for the past few days. Swelling has gone down but shoulders are still achy. I was just nervous about the heart and kept taking my heart rate through out. Decided to up the weight and the band tension and go for 8 sets instead of 12 so will do 8/8/8 instead of 12/12/10 this time around. I just didn't think I could take more then even 10 sets and not have my heart explode. I peaked around 200 today. I was really happy with the speed even with the increased band tension. Going to setup an appointment with the doc tomorrow and get things checked out.

jason2459
03-25-2013, 10:59 PM
Meso 4/ Week 1/ Day 2
warm ups

MRE Bench
Floor Press
1xseveral@bar, 135
1x5@155, 185
1x3@225, 245, 275 PR
1x1@295

POR Floor Press
1x3@225
1x3@225 + 1 set of chains
1x3@225 + 2 sets of chains PR
1x3@225 + 1 set of chains
1x6@225

RERE
Standing Band snatches SS to Overhead band Tri. Ext w/ monster mini band w
5x10 SS to 5x20 took short breaks between between SS sets

Comments
Man I don't like what's going on ... Deja Vu. HR down to ~70-80 through out the day, blood pressure was 118/86 which the high number is normal but the low number is high for me. I'm normally around 120/70. Got more blood taken and will have to wait back for results on those. Surprised I haven't gone through caffeine withdrawal as I haven't had any in a week.

Felt weak has hell going into tonight. First time I hit 225 it felt like I was going to be stuck on the floor with it. Decided to just hit a triple PR and hit a solid single then work back down with some closer grip floor presses to hit the triceps more. Again 225 POR still felt really heavy and was tough hitting a triple. Then all of a sudden I started blowing my brains out of my nose. I think I've been fighting off that stupid sinus infection from last week and didn't really know it because of everything else that has made me feel like death. But after blowing out what seemed like a gallon of yellowish brownish chunky snot which I'm still not sure if some of it was some pieces of brain it felt awesome. I think my sinuses are finally cleared out and I didn't realize how muffled things were I as I can hear things really well now.

I picked up two sets of used 5/8's chains today and decided to throw one on. Felt a ton easier. Went ahead and tossed on another set thinking I'll go for a single as at the top I'm guessing I'm holding around 305 which was my previous single PR and it went smooth. So, went for a second rep which went quite a bit slower but decided to grind out a triple. feelsgoodman. Went back down and hit 225 and pumped out 6 reps. Amazing what getting rid of some snot can do. Totally wiped out after that and finished off with some shoulder/triceps. Will hit the back on Wednesday. Glad I have 4 days off this week and hope to feel better by next Sunday.

jason2459
03-27-2013, 11:28 PM
Meso 4/ Week 1/ Day 3
warm ups

ME SQ/DL
1pin Mid Shin height block pulls all sumo
1x5@bar, 95, 135
1x3@155, 185, 225
1x1@275, 295, 315, 335, 365, 385, 405, 425, 455 PR, 475 PR

Just under knee height block pulls all conv.
1x5@135, 225
1x3@315, 365, 385, 405, 425 PR

RE
Cambered Bar GM Wide stance
1x5@135, 155, 185, 205
1x8@215 PR

GHR all slightly band assisted done really really slow
1x8
1x6
2x5
1x6

Rev. Hyper
a bunch @180

Ab Pull downs with Avg band
a lot w/ 5s holds


Comments
blah blah blah feel like hell blah blah blah. Gave it my all tonight and finally thinking straight enough to be able to post this. Planned on only hitting 455 on the sumo 1pin pull for a PR but it felt strong and went for 475. Planned on hitting singles up to 425 on the knee height conv. pulls and decided to rep it all out. Planned on only a few sets of 5 up to 185 on the GMs and decided to keep adding weight and on the last set just went for broke. This is what drives me to keep coming back even if every training day isn't a success or I'm feeling really down and barely able to move. I know I'm just going to keep getting better and stronger.

Way to much negativity and fighting on the interwebz. Thankfully there's meets we can all escape to and really have fun, be positive, and have a great time.

jason2459
03-31-2013, 11:07 PM
Meso 4/ Week 2/ Day 1
warm ups

DE Bench
Bench
1xseveral@bar, 135

Add 1 set of chains
1x3@135, 155

9x3@185

RE
JM Press
1xseveral@bar
1x10@95
3x5@135
1x20@95

Landmine T-Bar Rows
1x10@45, 95
1x8@135

Drop Set
180x8
135x8
95x8
45x8

Face Pulls SS Tri. Pushdowns w/ light band
5x20 SS 5x20

Hammer curls w/ mini band
50 w/ several short breaks


Comments
I still feel the strength is there as long as I keep my head into it, keep hydrated, and force feeding myself right now but mentally I'm struggling. Not a way to be peaking into a meet. Sinus infection one week, Near death experience the next week, and now finishing off a fever everyone in the house has caught. 102+ friday night, ~101-102 yesterday, and 99.6 going into this evening's training and barely able to keep anything in my system. Trying to keep feed and hydrated.

Otherwise tonight was good. Increased the weight and switch to chains and going to go full comp grip for now till the meet and the speed still felt pretty good. Also, pretty much hit a goal I had long ago with the JM Press and be able to get at least 3 sets of 5 with 135

Buccos1
04-01-2013, 07:49 AM
That's a pretty awesome setup you've put together! I'd love to get a GHR one day.

jason2459
04-01-2013, 10:49 PM
That's a pretty awesome setup you've put together! I'd love to get a GHR one day.


Thanks man. I've slowly been able to put together just about everything I've ever wanted in my gym setup. Still a few more things left but that will come.

jason2459
04-01-2013, 10:50 PM
Meso 4/ Week 2/ Day 2
warm ups

DE SQ/DL
Squats
1xseveral@bar, 135

Add Avg Bands
1x3@135, 185
6x2@225

Add 1 set of chains
1x2@225

Add 2 sets of chains
2x2@225

DL
a fewx1@135 vs. doubled mini's
severalmorex1@135 vs quad mini's


RE
45deg Hypers
4x12 vs. monster mini
1x8 vs. doubled monster mini

GHR
4x5 wide stance w/ some band help

Burn this fever out 50 rep Squats w/ 135
got up to... 35

Comments
99.9... First set of blood tests were normal. Blood taken Saturday confirmed family has H1N1 woohoo. Actually was able to use a little less band assistance on the wide stance GHR but I'm still A framing it to much but getting stronger. I keep saying I'm done with trying for the 50 rep squats with 135 but I have issues with not letting a challenge go.

jason2459
04-03-2013, 11:28 PM
Meso 4/ Week 2/ Day 3
warm ups

ME Bench
Bench
1xseveral@bar, 135
1x5@155, 185

1 Board added
1x3@225, 245, 275, 295 PR
1x1@295, 315, 335


RE
Illegal Width Bench
5x5@225

Suspended Swiss bar lockouts mid height
5x5@225

Swiss bar fat man rows w/ feet up
5x10 + 1 chain

Tri. Pushdowns
5x20 w/ light band
SS
Pull Aparts
5x20 w/ half light band
SS
Swiss bar hammer curl
5x20
All w/ some short breaks

Comments
Starting to feel normal but completely worn out at the same time. Pushed for a triple PR and work up to a previous single PR which all felt pretty strong. I haven't done fat man rows in a long time and was able to get my feet up making them a little harder and added a chain around the neck. After writing down 5 sets of the super sets I think it was 5 but maybe it was 4. I planned to do 5. I actually recorded most all of the training tonight so will have to review the vid tomorrow. Right now I'll have to try and get some sleep as I have to be up in a few hours. Lots of work lately.

jason2459
04-04-2013, 11:24 PM
Training from last night. Got the last sets for the assistance stuff. Full rotation of the Supersets but fast forwarded the remaining sets after the 1st.

zmjbMt42jSI

jason2459
04-04-2013, 11:33 PM
Meso 4/ Week 2/ Day 4
warm ups

RE SQ/DL
Front Squats
1x5@bar, 135, 155, 185, 225, 245, 275

Deadlifts Conv. w/ oly shoes
1x3@135, 185, 225, 275, 315, 365

Rev. Hypers
did a bunch

Ab Pull downs
did even more

Comments
Got it done. About all I can say.

jason2459
04-07-2013, 11:35 PM
Meso 4/ Week 3/ Day 1
warm ups

ME SQ/DL
14" Box
1xseveral@bar, 135
1x3@185, 225, 245, 275, 295, 315, 335, 365 PR
1x1@385, 405, 435 PR


RE
Side Bends
a bunch @ 90

Ab Pull downs
a lot w/ avg band

Rev. Hyper
even more @ a bunch of plates and kept adding

Comments
Feeling a lot better. Now to get my energy levels back up. Could have been the weekend though. Had a great time with the family. Highlights, baseball game friday night, football game Saturday, built some rockets and launched them a bunch of times with the son on Sunday plus a lot of other normal stuff.

jason2459
04-08-2013, 10:12 PM
Box squats
uMCoy0GvSZE

jason2459
04-08-2013, 10:16 PM
Meso 4/ Week 3/ Day 2
Time to complete 45m

warm ups

DE Bench
Bench
1xseveral@bar, 135

Added doubled monster mini's
1x3@135, 155, 185

5x3@225


RE
POR Bench
3x8@225

1 arm Upper pulley like rows w/ doubled monster mini
4x10

Plate front raises SS plate hammer curls
4x12@25 SS 4x20@25

Comments
Need to ramp things up next training cycle after this meet.

jason2459
04-10-2013, 11:11 PM
Meso 4/ Week 3/ Day 3
Time to complete 50m

warm ups

DE SQ/DL
Squats
1xseveral@bar, 135

+ Average Bands
1x3@135, 155, 185

3x2@225

+ Average + Light Bands
2x2@225

+Average + Light + Monster Mini Bands
2x1@225

+Averages + Light + Monster Mini + Mini bands
1x1@225

LOL that was awesomely fun and fugging heavy as heck on top. Most band tension I've ever used and just had fun with it.


Deadlifts + mini bands
3x1@225

+doubled mini bands
3x1@225
1x1@245, 275, 295, 315



RE
GHR
6x6 having to use less and less assistance but still A framing it to much

Landmine Side bends with that long V like handle
4x20

Strap fall outs for abs
a bunch. These suck to much to try and count

Rev. Hypers
4x20@270

Single Leg Rev. Hypers no swing
2x10@45

Comments
Just had a lot of fun tonight. Have no idea how much tension there was on top of those squats but it was definitely more then 455 that I've been working up to on the rev. band squats. After unracking with the avg. + light bands I about racked it but pulled my balls out and went with it. Then just kept adding bands. It was getting pretty hard to walk it out. Last heavy heavy squat before the meet. Single Leg Rev. Hypers with no Swing SUCKS. Really hits the glutes hard so going to add those in more as that's a pretty weak area.

jason2459
04-11-2013, 10:36 PM
Meso 4/ Week 3/ Day 4
Time to complete 50m

warm ups

RE Bench
Bench
1xseveral@bar
1x10@135, 155
1x5@185, 225
1x3@285, 275
1x5@245

POR Bench
1x10@225

Illegal Wide Bench
2x10@225

Close Grip Bench
1x10@225

JM Press
2x15@90

Single Arm CSR low pulley like setup w/ doubled monster mini
4x10

Tri Pushdowns w/ doubled mini
100


Comments
285 will be a very easy opener. One training week left before a deload week leading up to the meet. I can so tell when one or both of my kids are having a growth spurt. Every single time my forarm/biceps tendinitis flairs up. This started a couple days ago and is the worse today. It seems to happen at least once a month to every other month. Lots of contrasting ice/heat, tens unit, compression etc. for the next few days.

jason2459
04-15-2013, 10:37 PM
Meso 4/ Week 4/ Day 1
Time to complete 26m

warm ups

MRE Bench
Bench
1xseveral@bar
1x5@135, 185,
1x3@225, 245
1x1@280, 305 EASY EASY.............

2 Board
1x1@305, 315, 335

RE
Tate Press
4x10@55
1x20@55

Comments
Last heavy Bench and really felt pretty strong. Gave myself the mental commands for start, press, and rack. This will be the first time I'll have had to deal with a start command on the bench and hope I don't forget that. I was very happy it was bench today. My back, glutes, and legs are fried from climbing all over this huge kids activity center place today. Forearms actually not so bad today but I have attacked them with a vengeance and have a pretty solid protocol down for then they flare up and seems to work pretty good.

jason2459
04-15-2013, 10:39 PM
Meso 4/ Week 4/ Day 2
Time to complete 44m

warm ups

MRE SQ/DL
Squats
1xseveral@bar, 135
1x3@185, 225, 275
1x1@315, 365, 405 PR

RE
45deg. Back raises w/ monster mini
4x15

Single Leg Rev. Hypers no swing
3xto many@45

Rev. Hypers
2x20 massive back pumps@270

Abs
nope

Comments
405 felt heavy but easy. And sadly a PR since I actually haven't don't done a straight weight full squat since my last meet and failed at hitting 405. Between the 45 degree hyper and the rev hypers my back has a massive pump and hurts to go anywhere near straight. Even though I normally get a really stiff and painful pump right after rev. hypers by the morning when I wake up my back feels better then ever and really loose. It's crazy the extremes it creates and so worth it.

I'm totally getting my bloat on and going full on density density bulking. I've been just carbing up every day at lunch time on. I started this Saturday and I can feel the lethargy in the afternoon from it. I plan on weighing in somewhere around 210 maybe. I'm up to ~205 from around 201 last Friday. I love not having to cut weight for a meet and being able to bloat up for it. I think it also helps take full advantage of the deload week coming up for full recovery. I could be totally wrong but that seems logical to me.

jason2459
04-17-2013, 10:53 PM
Meso 4/ Week 4/ Day 3
Time to complete ~40-50m

warm ups

RE Bench
Bench
1xseveral@bar, 135
1x5@155, 185, 225
5x5@245 w/ start, press, rack pauses on every rep.

RE
Pull ups
1x10
3x8

Standing Band Snatches w/ mini band SS Tri. Pushdowns doubled mini band w/ no break between rotations
1x20 SS 1x40
3x10 SS 3x20

Curl bar Curls
1x8@85 then remembered the guy that snap his bicep 1-2 week out from his meet... screw that I'm done

Comments
Still nervous about missing the start command on the bench. Nothing I can do about it now but just try and pay attention to the head judge.

jason2459
04-18-2013, 10:56 PM
Meso 4/ Week 4/ Day 4
Time to complete ???

warm ups

RE SQ/DL
Deadlifts
1xa few@bar, 135, 185
1x1@225, 275, 315, 365, 385, 405

RE
GHR Situps
many

Rev. Hypers
a lot


Comments
405. Easy. Done. See you in 9 days.

jason2459
04-28-2013, 12:47 AM
Had a great time today and met some good guys. Had a couple of them help take some vids for me which was awesome. Wife and kids were there to watch some of my squats and deadlifts but they were out of there for a several hours in the middle to go play.

Got to the site plenty early to weigh in. I'm not exactly sure what I even weighed in at. I think it was around 208 but will have to check the results when they get posted to know for sure.

Gear check after that and glad I got the Titan singlet and wraps. They didn't like the APT logos and didn't like one of my shirts because it was stretchy. But I had a couple shirts and one of them was fine being 100% polyester... which the other two were as well just they seemed stretchy I guess. They were definitely by the book and rules were followed pretty strictly through out. Judging was super tight if not to tight. Think that screwed with my head a bit on the squats as described below. Noticed lots of guys were tested at this meet too.

Squats:
There was one lady there giving out reds left and right for just about anything and everything. She was going through here different color cards like crazy. I got a blue one for some reason on my first two lifts but two whites were all I needed to get them passed. Which I still have no idea what I got them for watching the vids. I definitely hit depth... way to deep and I need to fix that even if it was a mental thing trying to make sure I hit depth. I should have had my third attempt if I wasn't going so low but we'll never know. I opened higher then I ended with in my first meet back so PR's for both attempts so I'm some what happy I guess. Quads were super tight all day but can't use that as an excuse, I just need to fix my form.

1st Attempt 408 Good lift PR
2nd Attempt 419 Good Lift PR
3rd Attempt 452 STUCK

Previous meet ended with 386



Bench. I was going to just go for two and skip my third attempt to save some energy to break the 500 mark on the deadlift. Well, with sucking so bad on the squat I decided to not be a pussy and hit a third attempt PR . All three attempts got 3 whites if I remember right and felt solid. I was pretty nervous about missing the start command but didn't have any issues. Traps were tighter then heck so couldn't setup with my normal meet setup but didn't matter hit another all time PR.


1st Attempt 281 Good Lift
2nd Attempt 304 Good Lift
3rd Attempt 320 Good Lift PR

Previous meet hit 315

Deadlifts
This is what I was looking forward to all day. I really really really wanted to get back over 500. I was thinking of just getting 502 but jumped to 507 to get back to my all time PR. They were really strict about lockouts with the knees straight and shoulders back. Lots of reds again on this one for many guys. So, I definitely made sure to lock it out tight even if the head judge said down I held it a bit longer to really straighten out as best I could.

1st Attempt 419 Good lift
2nd Attempt 457 Good lift PR
3rd Attempt 507 Good lift PR

Previous meet got 441

8 for 9 for the day and still a sucky 1246 total but better then being in below 1200. By next October I should have that squat depth straightened out and stronger all around. I'm very much looking forward to the next 6 months. Don't know if I'm going to do the July meet or not. We'll see when that time comes. I'm just focused on October.

Oh, and titan had given a bunch of items to be raffled off at the meet and I got a Titan Toro single prong belt. Yep, another belt.


Meet vid:

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Buccos1
04-28-2013, 08:15 AM
Congrats on a great all-around meet. Those squats looked right-on... way beyond depth too. Not sure what a blue card means, but if you got called on depth, that is pretty messed-up!