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jp2004c5
02-21-2011, 08:52 AM
My name is Jon Pietrolaj. I'm 33 years old and have been lifting weights since I was 15. I have been using At Large Nutrition products exclusively for the past several years and truly believe they are the best supplements you can buy. For the past three and a half years, I've been competing in the sport of Strongman. My first contest was in May 2007 and I have been hooked ever since. My ultimate goal in Strongman is to hopefully win a Heavyweight Pro Card. I feel I'm fairly close to accomplishing this, but there is still a lot of work to do. I was lucky enough last year to compete in the Arnold Amateur Strongman World Championships. I finished 21st out of 49 guys. I wasn't pleased with the placing seeing as after the second event I was in 8th overall, but it was an amazing experience. This past year I took a break from competing. The main reason being I wanted to try and bring up my static strength. I also had a few minor bumps and bruises that held me back. So now it's 2011 and I'm ready to get back on the horse and start competing again. Some of my bigger goals for the year are:

12" Log Clean and Press - 400lbs
2" Axle Clean and Press - 400lbs
Deadlift (Belt only) - 750lbs
Box Squat (Belt only) - 750lbs
Bench Press - 500lbs (Best All time Bench Press for me is 515lbs Raw)
Yoke Walk - 1,000lbs for 50ft
Farmers Walk - 425's for 50ft

I currently keep a training log on Marunde Muscle and will continue to do so as well as on here. If your interested in some of my training from the past here is a link.

http://www.marunde-muscle.com/forum/showthread.php?t=17757

Thanks for reading

jp2004c5
02-21-2011, 08:55 AM
Sat 2/19/2011 - Event Training

Body felt sore today when I woke up especially my abs and obliques. They were sore as hell. The only thing I can think of is the prowler work I did on Thursday night. That's really the only new thing that was added this past week. I decided I wasn't going to go crazy today and push the body to far.

Frame (80ft)
270X2
450X2
550X1
650X1

Conan's Wheel
270 X 1 Lap
360 X 1 Lap
450 X 1 Lap
630 X 1 Lap - Lower back was screaming after this. Haven't done Conan's probably since last summer so wanted to just get the groove back.

Prowler (100ft, All High Handles)
10 runs X 140lbs + Prowler

jp2004c5
02-21-2011, 08:47 PM
Mon 2/21/2011

Came home from work and ended up falling asleep for almost two hours. Just felt really tired all day today. The nap however caused me to get a late start to training. My lower back has been feeling kind of tight all day today so the plan was to do some log pressing first and then depending on how my lower back was feeling do stones or not.

12" Log Clean and Press each rep
195X5
255X5
315X4 - The pressing power is there, but my cardio right now stinks which is to be expected. I have been lazy with it the last few months. Lower back really started getting sore after this so I moved the log into the power rack.

12" Log Press in Rack
285X3
325X1
345X1
365X1
390XFLD
390X1 - PR!!, should of had it on the set before. Flew up and died halfway but I fought it to lockout. After this lower back was on fire. Decided to push stones to later in the week.

Reverse Hypers
230 - 3X12

Pulldown Abs
110,120,120X10 - Supersetted w/ Hypers

jp2004c5
02-23-2011, 08:55 PM
Wed 2/23/2011

Trap Bar Deadlifts (Belt and Straps, 13" Pick)
170X5
260X5
350X5
450X5
550X1
650X1
750X7 - Had 2-3 more reps in me, but I didn't want to go to failure. My goal tonight was to get 6-7 reps and stop.

Stones
285 to 58" X1
320 to 58" X1
335 to 58" X1
355 to 58" XFLD 2 Times
395 to 54" X1
355 to 58" XFLD - I knew stones weren't going to go well tonight. The temperature last night dropped into the teens and the old tacky on the stones was just ripping off to the touch. The first miss w/ 355 was b/c I lost my grip on the stone halfway up due to the old tacky ripping off. The second miss I had the stone on my upper chest and was going to try and press it on, but it literally bent me in half. Third miss my lower back had nothing left.

Pulldown Abs
120 - 3X10

GHR
BW - 3X10 - Supersetted w/ Abs. Right knee was feeling good enough to do GHRs pain free.

jp2004c5
02-28-2011, 11:57 AM
Thurs 2/24/2011

Speed Overhead Press w/ 2" Axle
205-8X3

Reverse Blue Band CGBP
225X10
315X5
405X5
495X3
550X2 - Was going for 3 reps, but after 2nd rep racked weight. Got pain in right shoulder and pec/delt tie in.

Straight Bar Lat Pulldowns
200,225X10
250X6

Elbows Out Tricep Extensions
55's, 65's 75's X10 - Supersetted w/ Pulldowns

Chest Supported Rows (Parallel Grip)
110,130X6
150X5

Straight Bar Tricep Pushdowns
110 - 3X10 - Supersetted w/ Rows

jp2004c5
02-28-2011, 11:58 AM
Sat 2/26/2011

Beautiful day today for Strongmanin'. Upper 40's, low 50's, sunny, cool breeze. I also slept in today which I really needed. My body was feeling banged up.

Yoke (50ft)
370X2
550X2
730X1
910X1 - Haven't done this much weight in awhile. Felt ok.

Conan's Wheel
270 X 2 Laps
450 X 2 Laps
630 X 1 1/4 Laps, this was my goal today, but I easily had 1 1/2 laps in me. Basically just going to try and improve a 1/4 of a lap a week.

Bigg Dogg Husafelt Stone Carry
300 X 50ft
300 X 50ft - Just did these to keep the groove. Both picks were good even though I haven't done them in two plus weeks.

Prowler (100ft trips, All High Handles)
10 trips X 180lbs + Prowler

GHR
BW - 3X10

jp2004c5
03-01-2011, 10:21 AM
Mon 2/28/2011

Wasn't feeling it today. Was feeling lazy. Didn't feel like doing anything. Came home and ended up falling asleep for about an hour. That caused me to get a late start, 8:30pm.

2" Axle Press in Rack
125X10 - Strict Presses
175X5 - Strict Presses
215X3 - Strict Presses
265X3 - Strict Presses
305X3 - Strict Presses
330X1 - Strict Presses
355X1
380X1
405XFLD

Stones
285 to 58" X1
320 to 58" X1
335 to 58" X1
355 to 58" XFLD
355 to 58" X1
395 to 54" X1
435 (22") Lap XFLD - Haven't touched this stone in probably close to 6+ months. Tried lapping a few times, but no go.

After stones it was 10:30pm so I just called it a night.

jp2004c5
03-04-2011, 01:04 PM
Wed 3/2/2011

Cambered Bar Box Squat (Shoulder Width Stance, Belt only, Parallel Box)
160X5
250X5
340X5
430X3
520X3
570X1
620X1
645X1
670X1
695X1
720X1 - PR!!, The set w/ 695 and 720 felt the best. I had some knee soreness in the earlier sets and it wasn't going away which was starting to worry me. My form on 720 was kind of terrible, but it went up.

16" Rack Lockouts (Belt and Straps)
225X3
405X3
495X1
585X1
675X1
725X1 - Just wanted to pull something somewhat heavy, but not go to failure.

Reverse Hypers
270 - 3X10

Pulldown Abs
110,120,125X10 - Supersetted w/ Hypers

jp2004c5
03-07-2011, 11:07 AM
Sat 3/5/2011

Took Thursday off this week. I needed the extra day. My lower body was sore from the heavy squatting, but my elbows were killing me and I barely did anything in the way of pressing/direct tricep work during the week. I felt they could use some rest.

Farmers Walk
135's X 100ft, turn @ 50ft
225's X 100ft, turn @ 50ft
275's X 50ft
315's X 50ft
365's X 50ft
410's X 30ft - At 30ft farmers handle fell out of my left hand. I'm going back to what has worked for me in the past and that is longer distances. I used to work up to a max farmers at 100ft with a turn then do a max 50ft run. I've gotten lazy with Farmers b/c it has always been a strength and that needs to stop.

Conan's Wheel
270 X 2 Laps
450 X 2 Laps
630 X 1 3/4 Laps - Crappy pick, but I gutted it out. The goal was 1 1/2 laps, but I got there and had more so I just kept going.

Prowler (100ft trips, All High Handles)
10 trips X 140lbs + Prowler

GHR
BW - 3X10

Just want to give a shout out to my boy Mike Jenkins. What a hell of a job he did at the Arnold. I remember about two months ago we were talking in my basement about how much of an honor it is to even get the chance to compete there and a Top 5 finish would be huge. What does he do, goes out and beats the current WSM Big Z and finishes 2nd. Incredible job Big Man. If you don't get invited to WSM this year its a crime.

jp2004c5
03-07-2011, 09:57 PM
Mon 3/7/2011

Got a late start tonight, after 8pm. Came home and ended up falling asleep for a little over an hour. Seems like every Monday I do that.

12" Log Clean and Press each rep
195X5
255X7 - 45 secs, 7 was the goal number tonight. Had more reps in me.
315X5 - 59 secs, did the first 4 reps in 30 secs. My wind is pathetic.
345X1
365X1
385X1 - PR!! Went right up. Good clean. Press felt light.
400XFLD - Cleaned, but missed press. After how easy 385 felt I really thought I had 400 tonight, but I got a crappy clean and I think that messed me up.

Stones
285 to 58" X1
320 to 58" X1
335 to 58" X1
355 to 58" X1
395 to 54" X1
435 (22") X LAP, got it on 3rd or 4th try.

Pulldown Abs
125 - 3X8

jp2004c5
03-10-2011, 08:30 AM
Wed 3/9/2011

Deadlift (Belt and Straps)
135X5
225X5
315X5
410X1
510X1
610X1
660X1
710XFLD - Died at the knees. Was so pissed at myself of missing this. Really thought it was going up tonight. 660 flew up. One of these years I will figure out the Deadlift.

SSB Speed Box Squats (Wide Stance)
340 - 8X2

Cable Side Bends
100 - 3X10 per side

Reverse Hypers
270 - 3X10 - Supersetted w/ Side Bends

GHR
BW - 4X10

jp2004c5
03-14-2011, 02:28 PM
Thurs 3/10/2011

Monday and Wednesday's workouts destroyed my body. Felt beat to hell and back today. Decided to stay on schedule and do my upper body assistance workout. Set an hour time limit so whatever I got done, I got done.

Speed Overhead w/ 2" Axle
205 - 8X3

Close Grip Floor Press
135X10
225X5
315X5
375X5

Wide Grip Lat Pulldowns
150,170,190X10
210X8 - Supersetted w/ Floor Press

Lying Dumbbell Tricep Extensions
50's, 60's, 70's X10

Chest Supported Rows (Parallel Grip)
105,125,140X6 - Supersetted w/ Tri Exts

jp2004c5
03-14-2011, 02:28 PM
Here are a couple of vids I recently posted. Some are new as of this week and last and some are older.

385lb 12" Log Clean and Press
http://www.youtube.com/watch?v=DooJ90ATwRs

720lb Cambered Bar Box Squat
http://www.youtube.com/watch?v=Oa3t_o4oX6A

400lb 2" Axle Press in Rack
http://www.youtube.com/watch?v=gWYLnBtqIRQ

705lb Deadlift
http://www.youtube.com/watch?v=3HtteLELfa8

950lb Yoke Walk for 60ft
http://www.youtube.com/watch?v=8tQSomXcf7M

jp2004c5
03-14-2011, 02:29 PM
Sat 3/12/2011

Was planning on doing a heavy event day on Saturday, but when I woke up my body was feeling terrible. Everything was hurting especially my knees. So I decided to go out and take it one set at a time and see how things went.

Yoke (50ft)
270X2 - Both sets felt AWFUL. Knees were killing me.
410X2 - Still felt awful.
590X2 - Again awful.
770X2 - Took it down 50ft and everything was hurting like hell. Took a little break and decided to bring it back down. Second set actually didn't feel to bad, but I was going to stop here.

1000XPick - Decided after 770 to do a pick at 1000 just to feel it.

950X1 - This was my goal weight for the day. Said F$%K IT!! and went for it. Turned out to be the best run of the day. However, looking back I was such an idiot for doing this. I need to start pulling back instead of going balls to the wall all the time.

Conan's Wheel
360 X 2 Laps - Did something to the middle of my back. When I set the bar down I had this pain that wrapped the whole way around the middle of my back into my serratus muscles. I think the heavy yoke walking was to blame.

630 X 1 Lap - So pissed about this. The goal of the day was 630 for 2 Laps. Because of whatever I did to my mid back it caused me to get a bad pick and the bar was way to far out in front when I started walking which instantly took all my air away.

630 X 1 Lap - Same thing that happened on the set before happened again. However, before this I picked 630 took two steps and some dumbass comes driving his car down the lane of my storage unit where I'm working out. There are 15 freaking lanes in this place and it seems like everyone has to drive down the one I'm working out in So I throw the conans arm down, say some choice words and give this guy a look that would kill. So the guy stops about 10 feet down the lane and I'm thinking "Please get out and say something, PLEASE!!" I wanted nothing more then to Joe Pesci his stupid ass for screwing up my set HAHA!! Turns out he was just looking at a Storage unit. Then during this final set with 630 another dumbass on a motorcycle comes blaring behind me as I'm walking with the appartus. He was so close I could feel the heat of the motorcylce on the back of my legs. I finished my lap and was beyond livid. I went in my storage unit and got one of my Prowler handles and thought to myself if he drives down this way again I'm taking him out Conan the Barbarian style HAHA!! The joys and pains of working out in a Storage Unit complex.

Prowler (100ft, All High Handles)
10 Trips X 140lb + Prowler

jp2004c5
03-15-2011, 01:28 PM
Mon 3/14/2011

2" Axle Clean and Press
125X5 - C&P each rep
175X3 - C&P each rep
215X5
265X3
285X3
305X1
325X1
345XFLD
345XFLD - Every rep or every set hurt like hell tonight. You name it by the time I was done it was killing me. Biceps, elbows, knees, lower legs/shins, all hurting. I should of listened to my body and taken the night off. My body felt like crap all day. It was still recovering from Saturday. I called it a night after second miss at 345.

StLRPh
03-15-2011, 02:08 PM
Nice work Jon, when is your next contest?

edit: just checked some of your vids at Marunde, huge work in there. Definitely on pace for your pro card soon. BTW, looks like you're training in a dungeon :)

jp2004c5
03-16-2011, 09:27 AM
Nice work Jon, when is your next contest?

edit: just checked some of your vids at Marunde, huge work in there. Definitely on pace for your pro card soon. BTW, looks like you're training in a dungeon :)

Thanks. I appreciate it. My next contest may be next weekend, but I have to decide if I'm doing it or not. Its a NON-NAS Sanctioned show so I'm trying to determine if it's worth doing. I'd like to get my invite to NAS Nationals quickly so I can sit back and relax till then. Also, depending on if there is another Plat Plus contest before Nats and its doable financially I'd like to do that as well.

HAHA!! I actually train in my basement or as my friend Lou calls it "The Basement of Destiny". The lighting down there sucks so it does kind of look like a dungeon.

jp2004c5
03-18-2011, 11:36 AM
Wed 3/16/2011

Frame Carry (80ft)
270X2
450X1
650X1

Prowler (100ft, All High Handles)
10 runs X 140lb + Prowler

Stones
285 to 60" X1
320 to 58" X1 - Got on 3rd try, stones very dusty tonight.
335 to 58" X1
355 to 54" X1 - Got on 2nd try
395 to 54" X1

Pulldown Abs
110,120,125X10

Reverse Hypers
270 - 3X10 - Supersetted w/ Abs

Decided to compete next weekend in Barry Perkins Capital Strongman Classic. Honestly I'm kind of nervous. I haven't competed in a little over a year. The Arnold Am World Championships was my last contest. Kind of want to see where I'm at physically and see if doing this show gets the competitive juices flowing again. The main goal however is to come out of it in one piece. Next week I will be taking it easy. Probably won't do much at all as far as training goes. My body right now is really beat up and is in desperate need of rest.

jp2004c5
03-18-2011, 11:37 AM
Thurs 3/17/2011

Speed Overhead w/ 12" Log
205 - 8X3

Bench Press
135X10
225X5
315X5
365X1
415X1
435X1
455X1 - Stopped here. All the reps were slow and 455 felt terrible. Knew I wasn't going to get much more than this.

Parallel Grip Lat Pulldowns
200,220,230X10

Elbows Out Tricep Extensions
50's, 60's, 70's X12 - Supersetted w/ Pulldowns

Chest Supported Rows (Straight Bar Grip)
100,110,120X8

V-Bar Tricep Pushdowns
100,110,120X10 - Supersetted w/ Rows

This will probably be my last workout before I start deloading for the contest next Saturday. If I get up on this Saturday and feel like it, I will do the ME Lower Body workout I would of done on Wednesday. If I don't feel like it I'm not going to worry about it. My body is so wrecked right now. I need all the rest I can get.

StLRPh
03-18-2011, 11:52 AM
Good luck at the contest. Do you know events and weights yet?

edit: nevermind, just found the website. Looks like fun

jp2004c5
03-22-2011, 09:27 AM
Good luck at the contest. Do you know events and weights yet?

edit: nevermind, just found the website. Looks like fun

Thanks. Just looking to come out of it in one piece HAHA!!

jp2004c5
03-22-2011, 09:28 AM
Mon 3/21/2011

Cardio - 30 minutes walking on treadmill - just wanted to get the blood flowing

jp2004c5
03-24-2011, 10:28 AM
Wed 3/23/2011

Last light workout before the contest on Saturday.

Reverse Hypers
180 - 3X10

Pulldown Abs
110 - 3X10

Cable Side Bends
90 - 3X10 per side

Standing Dumbbell Overhead Press (Palms facing in like a log press)
50's - 3X12

Straight Bar Lat Pulldowns
160 - 3X10

Straight Bar Tricep Pushdowns
100 - 3X10

Dumbbell Hammer Curls
25's - 3X15

jp2004c5
03-28-2011, 11:24 AM
Sat 3/26/2011

Competed in Barry Perkins Capital Classic Strongman contest yesterday down in Reston, VA. First off I want to say congrats to Barry for putting on a great first contest. There were I think 40 competitors overall and the crowd watching was huge. I think Barry said around 300 people standing room only. Great sponsors as well. Also a big thanks to all the judges and especially the loaders. Those guys were busting ass all day. They should of just competed. This was the first contest I have competed in in over a year. The last contest I did was the Arnold Am World Championship back in March 2010. This looked like a fun show and I finally got talked into it by someone who was supposed to compete, but didn't and shall remain nameless (Lou Costa HAHA!!). About 10 minutes away from the venue I will admit I started getting very nervous.

Event 1 - 12" Log C&P each rep - 260lbs - 1st Place
I got lucky enough to go last (thanks Gavin) and when it was my turn the number to beat was 3 reps. I came out and hit 4 reps for the win and stopped. Then I got some ribbing for stopping at 4 so I went out and did another rep. Overhead pressing is my thing and I will be honest for me 260 is light. I was planning on having to do 10, but thank god I didn't. It was all about conserving energy on this day with 6 events.

Event 2 - Conan's Wheel - 650lbs - 3rd Place
With all the competitors there was a significant time gap from when we completed the log till it was finally time to do the Conan's Wheel. I would say a good hour and twenty minutes. Add on top of that the fact I suck at Conan's Wheel, I wasn't expecting a good performance. When it was my turn to go 3 laps was the number to beat. I knew I wasn't getting that. Second place was 2 laps. Honestly I didn't think I could get that either. I ended up going 1 and 1/2 laps for 3rd place which on this particular wheel was a PR for me. On this same wheel at PA's Strongest Man in 2008 I did a little over 1 lap. I was happy with 3rd on this.

Event 3 - Car Deadlift - 770-780 in hands - 1st Place
This is one event I was looking forward to. I have only done a car deadlift once and I wanted to get some practice on it. Seems like every major show has a heavy car deadlift so I wanted to see if doing heavy trap bar deadlifts in training had good carryover. Again there was a huge amount of time between events. We ended up using the lightweights weight for a warm up. This is when I got scared. All the guys were having a hell of a time pulling this car for a rep and for us they were adding another 100lbs in the trunk. When I took my warmup I hit an easy single and all the butterflies went away. When it was my turn to go, 4 reps was the number to beat. I went up and hit 5 easy reps for the win and stopped. I was thinking about going for as many as I could, but with three events still to go I decided not to. I really think I could of done 15+ reps. I don't know if the weight was 770-780. I think it was probably a good 700-725 in the hands.

Event 4 - Frame Carry - 675lbs for 80 feet - 1st Place
The frame gave all the heavyweights problems. The farthest anyone got was 40ft. I took the frame the full 80 feet in 11 seconds. I started loosing my grip on the frame about 10 feet from the finish, but was able to hang on. There was a ton of chalk on it from the 30+ guys who went before me which made the handles a little slick.

Event 5 - Sled Drag/Tire Flip - 450lb Chain/Sled Drag for 50 feet, then 1000lb Tire for 3 flips - 1st Place
After we finished the frame, it was going on 4:30pm. The contest started at 11am. I will admit I was tired and ready to go home. This event scared me the most because I have been having really bad bicep pain for the last several months and a 1000lb tire flip is not the best thing for sore biceps. A lot of bicep tears happen on tire flips. When it was my turn to go the winning number was the full chain drag and one filp of the tire. I dragged the chain for 50ft and got to the tire and flipped it twice for the win. I could of done the third rep, but didn't want to put any more stress on my biceps.

Event 6 - Stones - 250,280,300,330,350 - 1st Place
The first four stones went up on a 51-52" platform and the 5th stone went on a 48-49" platform. When it was my turn 4 stones was the winning number. I knew I would load all 5 stones. My goal was to get the 407lb bonus stone to the 48-49" platform. I went through and did all 5 stones in around 36 seconds I think for the win. The 350lb stone didn't feel that great when I loaded it. I think competing for almost 8 hours by this point took its toll on my body, but I decided to give the bonus stone a shot anyway. I have a 395lb stone at my house I normally load to a 54" platform with no problems so I figured the Bonus stone was well within my reach. On my first try I bobbled the pick. I was lazy and didn't get my hands around the bottom of the stone. So I stepped back took a breath and on the second try lapped it. Got my arms around it, squeezed and about halfway up the tacky ripped off and I lost the stone. Barry gave me another shot at it. Again I stepped back, put more tacky on and went back and lapped the stone. This time I could feel I had a really good grip on it. The stone came out of my lap quickly and I really thought I had it this time. It felt like I had the stone on the lip, but when I did this I tilted the stone platform backwards a bit. The spotters pushed back on the platform which kind of rocked me a tad backwards and I lost the stone. It was no ones fault, but my own. No excuses. I should of loaded that stone easily.

Overall I ended up in 1st place in the Heavyweights which is a nice way to start off after a year away from competing. The contest was a lot of fun and it was nice to see some people I haven't seen in awhile. It was a LONG day. The contest started at 11am and we were doing awards at 8pm. There was a good hour plus wait in between events too which can be draining. Overall though it was a great day and a well run show. Congrats again to Barry. Thanks for reading.

StLRPh
03-28-2011, 01:23 PM
6 events and 5 1st places is pretty awesome.

Great job Jon, you definitely did better than "just coming out of it in one piece"

killxswitch
03-28-2011, 01:49 PM
Very impressive performance, congrats on winning 1st at your meet. I think those long wait times would be nerve racking. This is a very interesting journal to read.

jp2004c5
03-29-2011, 08:16 AM
6 events and 5 1st places is pretty awesome.

Great job Jon, you definitely did better than "just coming out of it in one piece"

HAHA!! Thanks. The tire really had me worried, but the biceps held up just fine. I also got lucky enough to go last on every event and that made a huge difference.

jp2004c5
03-29-2011, 08:22 AM
Very impressive performance, congrats on winning 1st at your meet. I think those long wait times would be nerve racking. This is a very interesting journal to read.

Thanks. I've been competing for several years so experience helps with the long wait times. We had a few guys who were less expierenced and you can see they were getting a little fidgety waiting around. The worst part is the body starts getting cold and tightening up. The weights we were using were fairly heavy too and to wait an hour and twenty, an hour and thirty minutes between events then jump right in to something heavy isn't optimal. Plus, it just gets boring waiting around.

jp2004c5
03-31-2011, 10:11 AM
A friend of a friend was cool enough to tape my stone run at the Capital Classic on Satirday, March 26th.


http://www.youtube.com/watch?v=NQ3qL3srEso

jp2004c5
03-31-2011, 10:13 AM
Tues 3/29/2011

Took a few days off after the contest on Saturday. Sunday I was hurting bad HAHA!! Felt pretty good today so decided to get back at it. The only thing that is giving me problems is my right knee. Feels terrible.

2" Axle Press in Rack
125X10 - Strict Press
175X5 - Strict Press
225X5 - Strict Press
275X3 - Strict Press
295X3 - Strict Press
315X1 - Strict Press
335X1
355X1
375X1 - Stopped here. Just wanted to press something somewhat heavy.

Close Grip Floor Press
135X10
225X5
315X5
385X4 - Missed 5th rep, DAMNIT!!

V Handle Lat Pulldowns
190,210,230X10

Lying Dumbbell Tricep Extensions
55's, 65's X10
75's X8

Barbell Row (w/ straps)
225,315,365X10


Wed 3/30/2011

Cardio - 30 mins walking on treadmill. Surprisingly this actually loosened up my right knee.

StLRPh
03-31-2011, 10:22 AM
How are you scheduling your training? I'm too exhausted (and lazy) to try and figure it out for myselft :)

Nice work btw, are you using Rehbands/knee sleeves at all?

Tom Mutaffis
03-31-2011, 12:01 PM
Jon - Good to see you keeping a journal here, and congratulations on the win last weekend.

What do you have planned for contests this year?

killxswitch
03-31-2011, 01:04 PM
Some great pressing here. Does the 2" axle vs. a regular bar make OH press significantly more challenging?

Take care of that knee.

jp2004c5
04-01-2011, 08:49 AM
How are you scheduling your training? I'm too exhausted (and lazy) to try and figure it out for myselft :)

Nice work btw, are you using Rehbands/knee sleeves at all?

HAHA!! No problem. As of now on my training split looks like this:

Mon - Overhead Press (either Log, Axle, Circus Dumbbell, etc.), Stones and Assistance stuff like Abs and Reverse Hypers.

Wed - Lower Body, focusing more on my Deadlift b/c well it sucks. Going to be doing a Rack Pull from either 18" or 16", then the next week do pulls off the floor, either Pulls off Blocks, Trap Bar Deads or Regular Deads. Next I do Squats. I use either the Safety Squat Bar or Cambered Bar b/c they don't put a ton of stress on my shoulders. On Rack Pull weeks, I will go heavy on Squats either working up to a heavy double with a wide stance or a heavy single with a shoulder width stance. On weeks I pull off the floor, I will be doing Speed SSB Box Squats with a wide stance. After this I do Reverse Hypers, Abs and GHRs.

Thurs - Upper Body Assistance stuff

Sat - Events

I may move Stones back to Saturday's, but as of now I'm not sure. Deadlift, Stones and Conditioning are my biggest weaknesses currently.

I do use Rehband Knee Sleeves. I like them a lot.

jp2004c5
04-01-2011, 08:51 AM
Jon - Good to see you keeping a journal here, and congratulations on the win last weekend.

What do you have planned for contests this year?

Thanks Tom. As far as contests this year, I'm not sure yet. I will probably do the York Barbell show on June 26th b/c its 10 minutes from my house. I am thinking about doing Nats and if another Plat Plus show happens to pop up I would like to give that a shot as well.

jp2004c5
04-01-2011, 08:58 AM
Some great pressing here. Does the 2" axle vs. a regular bar make OH press significantly more challenging?

Take care of that knee.

In theory, pressing a 2" Axle is supposed to be harder than pressing a Barbell. Personally, I think pressing the 2" Axle is easier than a Barbell. The Barbell puts a ton of pressure on my wrists, but that's just me. I know guys who can overhead press 400+lbs on a Barbell and can't even come close to that on a 2" Axle.

jp2004c5
04-01-2011, 09:06 AM
Thurs 3/31/2011

18" Rack Pulls (Belt and Straps)
135X5
225X5
315X5
405X5
495X1
585X1
675X1
775X1 - PR!!, Sadly this is a PR. 775 came up so easy I thought about going for 800, but I decided to be smart and save some strength for another day. I know I had 800 in me last night.

SSB Box Squats (Wide Stance, Parallel Box, Belt only)
160X3
250X3
340X3
430X2
520X2
620X2

Reverse Hypers
270 - 3X10

Pulldown Abs
110,120,130X10 - Supersetted w/ Hypers

Couldn't do GHRs b/c of my right knee.

StLRPh
04-01-2011, 09:48 AM
that's a pretty big pull, nothing to sad about; great job and thanks for the info on your programming

jp2004c5
04-04-2011, 08:46 AM
that's a pretty big pull, nothing to sad about; great job and thanks for the info on your programming

Thanks. However, most strongman guys today are pulling that off the floor HAHA!!

jp2004c5
04-04-2011, 08:48 AM
Fri 4/1/2011

Cardio - 30 minutes walking on treadmill

Took the weekend off from lifting. I had some things going on and I wanted to give my right knee some rest. As of today, it feels good.

Coke
04-04-2011, 10:47 AM
You are not human Johnny, lifting is incredible!!

jp2004c5
04-05-2011, 08:35 AM
You are not human Johnny, lifting is incredible!!

Thank you. I appreciate that.

jp2004c5
04-05-2011, 08:45 AM
Mon 4/4/2011

Was feeling lazy tonight. Came home from work and ended up falling asleep for over an hour. I seem to do this every Monday. Got a late start, around 9pm. It took everything I had to go down and workout. My right knee was feeling better then I started lifting and it felt like total crap again.

12" Log Press in Rack
200X5
250X5
300X3
325X3
350X1
375X1 - Like last week, I just wanted to press something somewhat heavy and stop. I had hardly any leg drive from my right leg b/c of my knee so all these reps felt like strict presses.

V-Bar Tricep Pushdowns
110,120,130,135X10

Barbell Shrugs
135,225,315,405X12

Surprisingly, I woke up today and I'm actually sore which shocked me. I barely did anything last night compared to what I normally do.

StLRPh
04-05-2011, 09:24 AM
nice job getting the work in

jp2004c5
04-06-2011, 09:35 PM
Wed 4/6/2011

Deadlift (Belt and Straps)
135X5
225X5
315X5
410X1
510X1
610X1
660X1
710XFLD - Died at knees AGAIN. Was supposed to do Deads off a 4in block tonight, but I got lazy and didn't feel like setting stuff up. All the reps were slow as hell.

Cambered Bar Speed Box Squats (Wide Stance)
340 - 8X2

Cable Side Bends
90,100,110X10 per side

GHR
BW - 5X10 - Right knee was loose enough tonight to be able to do these.

Pulldown Abs
110,115,120X10

killxswitch
04-07-2011, 06:39 AM
Were you supposed to pull while standing on a 4" block or pull while the weights sat on 4" blocks?

jp2004c5
04-07-2011, 09:06 PM
Were you supposed to pull while standing on a 4" block or pull while the weights sat on 4" blocks?

Standing on a 4" Block. Sorry I typed that wrong. My deadlift always seems to die at the knees so I'm going to be working my lockout twice a month. A friend of mine, the now infamous Mike Jenkins, recommended I try pulling while standing on blocks. So if he recommends it I will try it HAHA!!

jp2004c5
04-07-2011, 09:07 PM
Thurs 4/7/11

Speed Overhead w/ 2" Axle
205 - 8X3

2" Axle Close Grip Bench Press w/ Mini Bands
125X5
175X5
225X5
275X5
300X5 - Just wanted to do something different.

Wide Grip Lat Pulldowns
160,180X10
200X8 - Supersetted w/ CGBP

Elbows Out Tricep Extensions
55's, 65's, 75's X10

Chest Supported Rows (Parallel Grip)
110,130,140X6 - Supersetted w/ Tri Exts

jp2004c5
04-11-2011, 09:29 PM
Mon 4/11/2011

Wasn't able to get to event training this weekend. Was running around with my girlfriend helping her finalize a car purchase. There is so much crap you have to do to buy a car from someone. It's kind of ridiculous. Anyway, I think it was for the best. It gave my right knee a few days to rest and it seemed to have worked. Either that or the fact its getting warmer and everything is starting to loosen up. Had minimal discomfort during tonight's workout. Another Monday, another late start, after 9pm. Seems like on Monday's my motivation level is a -10.

2" Axle Clean and Press
125X5 - C&P each rep
175X5 - C&P each rep
225X5
250X5
275X1
305X1
325X1
350X1 - The clean was horrible
360X1 - The clean and press may have been the ugliest C&P ever done.

Barbell Incline Bench Press (Medium Grip)
135X10
225X5
275X5
315X5
335X5 - Haven't done these in years.

Chest Supported Rows (Straight Bar Grip)
100,110,120,130X6

Straight Bar Tricep Pushdowns
110 - 3X10

StLRPh
04-12-2011, 06:58 AM
couldn't be too horrible if you finished the rep, nice work

jp2004c5
04-12-2011, 08:02 AM
couldn't be too horrible if you finished the rep, nice work

No it was horrible HAHA!!. It felt like the axle was in my fingertips at lockout. I kind of wish I taped it to see just how bad it was.

jp2004c5
04-13-2011, 07:46 PM
Wed 4/13/2010

A real shitty one tonight. Somehow as I'm leaving work I turn around to say bye to somebody and I guess I planted my right foot and turned. Next thing I know my right knee feels like someone threw a match on it. I get this burning sensation and it starts killing me. It was feeling fine all day. Bothered me the entire workout tonight. I am a freaking moron.

16" Rack Pulls (Belt and Straps)
135X5
225X5
315X5
405X1
495X1
585X1
675X1
775XFLD
775XFLD
725X1 - Stupid ego. The plan was to go 675, 725 then 775, but nooooo, like a dumbass I make a 100lb jump. I say again, freaking moron. Went back for 725 and it came right up. After the 725 my lower back was on fire. I think my weakness is my upper back/traps. Going to start putting in more work in that area and see what happens.

Cambered Bar Box Squats (Shoulder Width Stance, Belt only, Parallel Box)
160X5
250X5
340X3
430X3
520X1
570X1
620X1
660X1 - Stopped here. Right knee felt like shit, lower back felt like shit. So frustrating.

Reverse Hypers
180 - 3X12

Pulldown Abs
110 - 3X10 - Supersetted w/ Hypers

Couldn't do GHRs b/c of my right knee.

jp2004c5
04-15-2011, 08:22 PM
Fri 4/15/2011

Had to move up event training from Saturday to tonight after work. It's supposed to rain all day here tomorrow. This was my first event training since the Capital Classic Strongman Contest on March 26th. I ended up slightly tweaking my lower back during Wednesday's workout so I wasn't sure how much I could actually do. I woke up today and my lower back felt horrible. Throughout the day it loosened up and I was able to go through a full workout.

Farmers Walk
135's X 100ft, turn at 50ft
225's X 100ft, turn at 50ft
275's X 100ft, turn at 50ft
315's X 100ft, turn at 50ft - Stopped here. Just wanted to get some Farmers in and not kill my lower back. My grip felt real strong today even though I haven't done Farmers in a long while.

Prowler (100ft runs, All High Handles)
2 runs X 90lbs + Prowler
10 runs X 140lbs + Prowler

Stones to 54"
285X1
320X1
335X1
355X1
395X1
285X3

Pulldown Abs
110 - 4X10

GHR
BW - 4X10 - Supersetted w/ Abs

jp2004c5
04-18-2011, 08:35 PM
Mon 4/18/2011

Will be doing a 3 day workout schedule this week. They are once again calling for rain this Saturday so I'm going to push event day to Friday. I happen to have off on Friday for Good Friday so it works out perfect. Tonight I did a lot of volume for my upper body b/c I was basically trying to combine my two normal upper body workouts, Monday and Thursday, into one.

12" Log Clean and Press
195X5
255X5
315X1
335X1
355X1
375X1 - Stopped here. My right knee continues to hinder my push press. 375 was basically a strict press. Getting no pop out of my right leg. Very frustrating. Right knee feels fine until I touch a weight.

Swiss Bar Bench Press
135X10
225X5
315X5
335X5
365X4 - Missed 5th rep

Pulldown Abs
110,115,120X10 - Supersetted w/ SB Bench

Elbows Out Tricep Extensions
60's, 70's, 80's X10

Parallel grip Lat Pulldowns
200X10
230X8
260X6 - Supersetted w/ Tricep Extensions

Chest Supported Row (Straight Bar Grip)
95,115,135X6

Rope Tricep Pushdowns
50,55,55X12 - Supersetted w/ Rows

Swiss Bar Hammer Curls
90 - 3X10

jp2004c5
04-20-2011, 08:11 PM
Wed 4/20/2011

Ended up doing events tonight after work. Was going to do them on Friday, but its supposed to rain here starting friday and ending sometime mid next week. Plus, today ended up being perfect outside, 80 degrees, sunny and with a nice breeze.

Yoke Walk/Limp (50ft)
270X2
450X2
630X1
810X1 - Haven't done Yoke in 6-7 weeks so wasn't planning on pushing it. My right knee hated Yoke tonight. I basically walked/limped every set. Even on the pick it felt like total shit. Maybe there is something seriously wrong with it.

Farmers Holds
315's X 25 seconds
315's X 30 seconds - Since I trained alone I had no one to time me so I video taped my sets and also tried to count in my head how long I held on. I have only done these once or maybe twice ever so I figured a good place to start would be around 30 seconds.

Prowler (100ft runs, High Handles)
90,140,180,240,280 X 2 runs each (10 total runs)

Stones to 54"
285X1
320X1
335X1
355XFLD - Had on lip. Cheated the load.
355X1
395X1
355X2 (1,FLD,FLD,1) - Was going for a double. Hit the first one easy, had the next two on the lip both times, but couldn't get the push on, caught my breath and got the last one. Was no where close to a minute. Probably closer to 5 minutes. Wish I was a little bit taller and a baller.

Reverse Hypers
180 - 3X12

jp2004c5
04-22-2011, 02:19 PM
Fri 4/22/2011

Trap Bar Deadlift (13" Pick, Belt and Straps)
170X5
260X5
350X5
450X5
550X1
650X1
750X8 - 8 reps was number I was shooting for. Could have gotten to 10.
800X1
860X1 - PR!!

SSB Speed Box Squats (Wide Stance)
340 - 8X2

Pulldown Abs
115,120,125X10

Reverse Hypers
180,230,280X10 - Supersetted w/ Abs

GHR
10lbs - 4X10

SSB Shrugs
160,210,250,300X12 - Supersetted w/ GHRs

StLRPh
04-22-2011, 03:33 PM
very nice PR John

jp2004c5
04-24-2011, 10:44 AM
very nice PR John

Thanks. It was a grinder HAHA!!

jp2004c5
04-25-2011, 08:39 PM
Mon 4/25/2011

2" Axle Clean and Press
125X5 - C&P each rep
175X5 - C&P each rep
215X5
265X1
305X1
335X1
365X1 - 365 was the number I was planning on tonight. Hit it and stopped. Axle C&P used to be one of my better events. Now I think it's one of my worst. Everytime I do a C&P it just hurts my entire body. 365 this week was way better than the rep I did with 360 two weeks ago. Didn't do a lot of reps tonight b/c my right knee continues to bug me so I kind of wanted to save my leg drive for the last set.

Swiss Bar Floor Press
135X10
225X5
315X5
365X5

Barbell Rows (Belt and Straps)
225,275,325,375X10

Straight Bar Tricep Pushdowns
100,110,120,130X10 - Supersetted w/ Rows

Face Pulls w/ Straight Bar
130,140,150X12

jp2004c5
04-27-2011, 09:20 AM
Tues 4/26/2011 - Conditioning

Prowler (100ft runs, All High Handles)
2 runs X 90lbs + Prowler
10 runs X 180lbs + Prowler

jp2004c5
04-27-2011, 08:53 PM
Wed 4/27/2011

SSB Box Squat (Wide Stance, Parallel Box, Belt only)
160X3
250X3
340X2
430X2
480X2
530X2
580X2
630X2 - Weight and reps I was shooting for tonight
670X1 - PR!! Decided to take a shot at trying to beat my all time PR on SSB Box Squats w/ a Wide Stance of 660lbs. Did this years ago when I was weighing around 325-330lbs. 670 was a grinder and my whole body was spent after I was done.

Speed Deadlifts (Belt and Straps)
315-2X1
335-2X1 - Stopped, had no speed off the floor. My legs were completely trashed from the squatting.

Reverse Hypers
230 - 3X10

Cable Side Bends
90,100,100X10 per side - Supersetted w/ Hypers

GHR
BW - 3X10

SSB Shrugs
160,250,340X12 - Supersetted w/ GHRs

StLRPh
04-28-2011, 08:26 AM
second big PR this week, great work

jp2004c5
04-28-2011, 07:48 PM
second big PR this week, great work

Thanks. My body is really feeling it though. Feels like I got hit by a bus.

jp2004c5
04-28-2011, 07:49 PM
Thurs 4/28/2011

Body was feeling totally wrecked today from yesterday's workout. Decided to keep it light and take it easy.

Speed Overhead w/ 12" Log
205 - 8X3

Speed Close Grip Bench Press w/ Mini Bands
175 - 8X3

Swiss Bar Skull Crushers
85,105,125,145,155X10

Straight Bar Lat Pulldowns
180,200,220X10
240X6

Chest Supported Row (Parallel Grip)
110,130,150X6

jp2004c5
05-01-2011, 06:00 PM
Sat 4/30/2011

Woke up on Saturday still feeling sore from Wednesday's lower body workout. I didn't feel bad, but my obliques and just legs in general were feeling sore. When my alarm went off I honestly didn't want to get up. I could of slept a few hours more. Just felt exhausted.

Farmers Walk
135's X 100ft, turn @ 50ft
225's X 100ft, turn @ 50ft
275's X 100ft, turn @ 50ft
325's X 100ft, turn @ 50ft
365's X 50ft
375's X 50ft - My back started to tighten up after I did set with the 325's. I Haven't gone heavy on Farmers in a long while and I really felt it on the set with the 365's. The pick felt heavy which it usually never does. The set w/ the 375's felt a little better. Going to keep working up till I'm back in the 400's again.

Tire Flip
Heavy Tire (750-800lbs+?) - 3X5

Stones to 54"
285,320,335 X 1
355 X 2
395 X 1 - Got on 3rd try. My back and legs by this point were fried. The 395 stone was very dusty and the old tacky was ripping off. After stones my body felt totally wrecked. I was sore to the bone.

Pulldown Abs
110 - 2X10

Reverse Hypers
180 - 2X10 - Supersetted w/ Abs

jp2004c5
05-02-2011, 09:27 PM
Mon 5/2/2011

Was feeling tired all day. Came home and took a nap for awhile. Thought about taking the day off. My left shoulder was bugging me today. I guess I slept on it wrong. I don't know. Forced myself to go down and train. Since my knees were feeling shitty I decided to see what I could strict press with a log. Last week Big Lou Costa asked me that question and I had no answer b/c I never really tried it.

12" Log STRICT Press in Rack
195X5
245X5
285X3
315X2
335X1
340X1
345X1
350X1
355XFLD - I will assume 350 is good. I don't know. It's a place to start. Decided not to do any benching b/c of my shoulder. I could feel benching of any kind would really aggrevate it.

Swiss Bar Skull Crushers
100,120,140,160X10

Trap Bar Shrugs
135,185,225,275X12 - Supersetted w/ Skull Crushers

Face Pulls w/ Straight Bar
140,150,160,170X12

jp2004c5
05-04-2011, 09:48 PM
Wed 5/4/2011

18" Rack Deadlifts (Belt and Straps)
135X5
225X5
315X5
405X5
505X1
605X1
705X1
755X1
805X1 - PR!! Really happy with this.

SSB Speed Box Squats (Wide Stance)
300 - 4X2
350 - 4X2

Cable Side Bends
90,100,110X10 per side

Reverse Hypers
200,250,250X10 - Supersetted w/ Side Bends

GHR
BW,10lbs X10 - Lower back was so pumped from Hypers and Side Bends and hamstrings were fried from everything, form on these was awful so I just stopped.

StLRPh
05-05-2011, 08:38 AM
Nice job on getting another pulling PR, seems like what you're doing is working!

jp2004c5
05-05-2011, 11:54 AM
Nice job on getting another pulling PR, seems like what you're doing is working!

Thanks. I have been chasing 800 for awhile now. Felt really good to get it. I can never figure out what it takes to make my deadlift go up. I guess if I pull a PR in two weeks I will know for sure.

jp2004c5
05-05-2011, 08:17 PM
Thurs 5/5/2011

Speed Overhead w/ 2" Axle
215 - 8X3

2" Axle Close Grip Bench Press w/ Mini Bands
135X5
185X5
225X5
305X5
315X5 - Was supposed to do Speed CGBP w/ Mini Bands, but left shoulder didn't like the speed reps so I went heavier and the controlled reps felt fine. The plan was to do heavy 5's anyway after speed work b/c I missed benching on Monday.

V Handle Lat Pulldowns
200,220,230X10 - Supersetted w/ CGBP

V Bar Tricep Pushdowns
100,120,130X10

Chest Supoorted Rows (Straight Bar Grip)
100,120,140X6 - Supersetted w/ Tri Pushdowns

Swiss Bar Hammer Curls
85,95,105X10

jp2004c5
05-07-2011, 01:21 PM
Sat 5/7/2011

Had a good group today come out and train at my place. Jenkins, Lou, Phisterer and Matt Hoehn. Was a good time. Always good to train, shoot the breeze and have a few laughs. There was even a little nudity, Jenkins HAHA!!

Yoke (50ft)
270X2
450X2
630X1
810X1
850X1

Bigg Dogg Husafeldt Carry
300 X 50ft
300 X 200ft - Picked it off my heavy tire that was laying on the ground. Just wanted to get some confidence with this thing seeing as I suck at any kind of front carry.

Bigg Dogg Frame Holds
600 X 20 secs - I really need to practice this a lot more. The handles on the Bigg Dogg Frame are thicker then my farmers handles and that makes a huge difference.

Stones to 54"
285,320,335X1
355X1 (1, FLD, FLD) - My back was tired by this point and the picks felt terrible.
395X1
355X1

jp2004c5
05-09-2011, 09:23 PM
Mon 5/9/2011

Got a late start tonight, 9:15pm. Came home and fell asleep for two hours. Been feeling tired all day today. Honestly just didn't feel like training. Just wanted to lay on the couch and do nothing. Yesterday I woke up with a slight sore throat and I just felt drained all day. Probably due to the pollen here in PA. Forced myself to go down and stay on schedule, but didn't do much. Just did what I needed to and stopped.

2" Axle Clean and Press
130X5 - C&P each
180X5 - C&P each
220X5
270X1
310X1
340X1
370X1 - Ties All Time PR!! This was the number I was shooting for tonight.
375XFLD - Missed clean. This was a half assed attempt. My shirt was all sweaty by this point and the axle was just sliding down.

Swiss Bar Incline Press
135X5
225X5
275X5
315X5
335X5

The assistance work I missed tonight I will make up on Thursday.

StLRPh
05-10-2011, 09:19 AM
Jon, you've been on a role with training lately. Lots of PRs and matching old ones.

jp2004c5
05-10-2011, 11:46 AM
Jon, you've been on a role with training lately. Lots of PRs and matching old ones.

Thanks. Yeah I honestly don't know what's going on lately HAHA!! I'm not complaining. Just trying to figure it out.

jp2004c5
05-11-2011, 08:55 PM
Wed 5/11/2011

Woke up really sore today. Yesterday I was moving some equipment in my basement and cleaning up a bit to make room for a new stone platform. Didn't think I did anything special, but I guess it was enough.

Cambered Bar Box Squats (Shoulder Width Stance, Belt only, Parallel Box)
160X5
250X5
340X5
430X3
520X1
570X1
610X1
660X1
700X1
730XFLD - Had to dump the bar. I pussed out.

In between sets of squats I was putting together the stone platform. Honestly I wasn't really concentrating on my squats and just going through the motions. After squats I finished the platform and called it a night.

jp2004c5
05-12-2011, 06:48 PM
Thurs 5/12/2011

Tonight's workout was basically trying to catch up on assistance stuff I missed during the week.

Bigg Dogg Frame Carry (50ft)
538 X 4 - Had to stop by my storage unit to drop something off. Saw the frame sitting in there and decided to give it a shot. Felt horrible. I just stuck with the empty frame for all the runs. This thing is a tank.

Reverse Hypers
180 - 3X10

Pulldown Abs
110 - 3X10 - Supersetted w/ Hypers

Wide Grip Lat Pulldowns
145,165,185X10

Elbows Out Tricep Extensions
50's, 60's, 70's X10 - Supersetted w/ Pulldowns

Chest Supported Row (Parallel grip)
100,120,140X6

GHR
BW, 10lbs, 20lbs X10 - Supersetted w/ Rows

StLRPh
05-12-2011, 06:57 PM
holy shit that's a heavy frame

jp2004c5
05-13-2011, 07:52 AM
holy shit that's a heavy frame

Its insane. Its actually a beefier model that Bigg Dogg Strong made for Mike Jenkins to train with for the Arnold Classic. Mike left the commercial gym he was lifting at and asked if I could store it for him. The Standard one I think is around 375-400lbs empty and on this beefier model I believe the handles are slightly thicker. I kid you not when I say its a tank HAHA!! I knew my grip was kind of shot already from moving stuff around in my basement the past two days, but struggling with just the empty frame, that was humbling. The sad thing is last Saturday Jenkins did 838 on this same frame for a good 60ft HAHA!! He's not human.

jp2004c5
05-15-2011, 07:09 PM
Sat 5/14/2011

Woke up and had no desire to train. It was cloudy out and looked like it was going to rain any minute so my plan was to lay on the couch, watch movies and give my body some much needed rest. Then Jenkins texted me and said he was on his way down to hit some stones HAHA!! Glad he came down b/c I would of done nothing. Afterwards I felt good I got something accomplished.

Reverse Hypers
180 - 3X10

Deadlift (Just to warmup for stones)
315X5
315X5

Stones
285 to 54" X1
320 to 54" X1
335 to 54" X1
355 to 54" X1
395 to 54" X1
355 to 46" X3 - Number of reps I was shooting for.
355 to 54" X1
Also, got to test out new stone platform. Held up just fine.

jp2004c5
05-16-2011, 07:31 PM
Mon 5/16/2011

12" Log Clean and Press (Clean once, press away)
195X5
255X5
315X3
345X1
375X1
390XFLD 3 Times - So close on the 2nd attempt. Got some decent leg drive and blasted log to the halfway point, the triceps caught it and I was grinding it out. Thought I had it, but somehow lost my balance and my left leg stumbled forward. Lost it.

Reverse Blue Band Close Grip Bench Press
225X10
315X5
405X5
495X3
550X3

Face Pulls (Straight Bar)
130,150,170X12

Pulldown Abs
110 - 2X10

Reverse Hypers
180 - 2X10

jp2004c5
05-18-2011, 09:26 PM
Wed 5/18/2011

Deadlift (Belt, Straps and Rehband Knee Sleeves)
135X5
225X5
315X5
410X5
510X1
610X1
710XFLD-Had bar just over knee cap and it died. So pissed off at myself I missed it. Should of went.

Buffalo Bar Front Box Squat (Sholder Width Stance, Belt and Rehband Knee Sleeves)
142X3
232X3
322X3
412X3
462X1
502X1 - Just wanted to do something different. Haven't done Front Squats in a long time. I actually had more in me, but just wanted to see if I still had a 500 Front Squat.

Cable Side Bends
110 - 3X10 per side

Reverse Hypers
270 - 3X10 - Supersetted w/ Side Bends

GHR
BW - 3X10

I may look into changing my training around. My #1 weakness is my Deadlift. Thinking about having two lower body days a week, one upper body day and an Event day. Pressing is my best asset so I feel I don't need to work on it as much. Just playing around with the idea.

jp2004c5
05-19-2011, 08:25 PM
Thurs 5/19/2011

Speed Overhead w/ 2" Axle
205 - 8X3

Speed CGBP w/ Mini Bands
185 - 8X3

Swiss Bar Skull Crushers
90,110,130,150X10
170X6

Chest Supported Row (Straight Bar Grip)
105,115,125,135,145X6 - Supersetted w/ Skull Crushers

Rope Tricep Pushdowns
50 - 2X10 - Elbows killing me by this point.

jp2004c5
05-22-2011, 05:44 PM
Sat 5/21/2011

Yoke (50ft)
270X2
370X2
550X2
730X1
910X1

Farmers Holds
315's X 28 secs
315's X 41 secs

Prowler (75ft runs, All High Handles)
10 runs X 180lbs + Prowler

jp2004c5
05-23-2011, 06:45 PM
Mon 5/23/2011

The plan for the week is to go today and possibly tomorrow then take a few days off this week to rest my body. A couple of the guys I train with have contests this weekend so it seems like the perfect time.

2" Axle Clean and Press
135X5 - C&P each
185X5 - C&P each
225X5
275X3
315X1
345X1
375X1-PR!!, Finally hit this. My knees are pretty much 100% so now I can actually get a good push press going. The 375 went right up.

Stones
285,320,335 to 54" X 1
355 to 54" X FLD, old tacky ripped off halfway up. Lost stone
355 to 54" X 1
395 to 54" X 1
355 to 46" X 1 (1,FLD)
355 to 46" X 1 (1,FLD) - Was going for a fast double. The last two sets I did w/ 355 I only used the tacky that was already on the stone. I was lazy and didn't feel like opening up my new jar of tacky, microwaving it and doing all that mess. Actually my lower back is what was fatigued. The first rep of each set went right up, but the second rep just died halfway up and my lower back got sore. Who knows. Probably just needs some rest.

Pulldown Abs
110 - 3X10

Swiss Bar Bench Press
135X5
225X5
315X5
370X4 - Was going for 5. Didn't even attempt 5th rep.

StLRPh
05-23-2011, 07:27 PM
nice job with another PR

jp2004c5
05-24-2011, 12:59 PM
nice job with another PR

Thanks. Feel like I'm finally finding my groove again on Axle Clean and Press.

jp2004c5
05-24-2011, 01:00 PM
Tues 5/24/2011

Kind of a crappy one today. I guess I was expecting it. Woke up and my body was feeling beat up from yesterday's workout especially my lower back. That pretty much did me in for squatting.

SSB Box Squat (Wide Stance, Belt only, Parallel Box)
160X3
250X3
340X2
440X2
540X2
590X1
640X1 - The plan was for two, but after how shitty the first rep felt I pussed.
680XFLD - I have no clue why I even attempted this. I was pissed at myself for pussing out on the double with 640. However, my lower back felt like it was going to pop and my hips were killing me. I'm an idiot.

Reverse Hypers
180 - 4X10

SSB Shrugs
160,210,260,310X12 - Supersetted w/ Hypers

GHR
BW - 4X12

Pulldown Abs
110 - 3X10 - Supersetted w/ GHRs

jp2004c5
05-30-2011, 07:49 PM
Mon 5/30/2011

Got back late last night from a West Coast vacation. Didn't get in till 3:30am. Tried my best to eat as often and as clean as I could, but its vacation. Walked a ton and slept very little, but had a great time. The body needed a break from weight training. Decided to get back at it tonight.

12" Log STRICT Press in Rack
195X5
245X5
295X3
315X3
335X1
345X1
355X1-PR!! This rep I swear took a minute to complete.

Close Grip Floor Press
135X10
225X5
315X5
385X5
425X2

Pulldown Abs
110,115X10
120X8

Barbell Shrugs
225,315,405X12

Straight Bar Tricep Pushdowns
120,120X10

Did do some stone training on the trip...would of had it if I brought tacky HAHA!!

StLRPh
05-31-2011, 08:07 AM
Huge press John, nice effort on the boulder :)

jp2004c5
05-31-2011, 12:40 PM
Huge press John, nice effort on the boulder :)

HAHA!! Thanks. Thought for sure I had it.

jp2004c5
06-02-2011, 08:50 AM
Wed 6/1/2011

Just a quick one tonight. I got a super late start, 10pm. My body and sleep patterns have been all screwed up since I got back from vacation. I guess my body is still on West Coast time. I was exhausted all day today. Pretty much did the head bob thing all afternoon at my desk. Came home and ended up crashing for a little over two hours. Was going to scrap the workout tonight, but I wanted to stay on schedule. I will be honest, mentally I wasn't into doing the workout and physically I felt like ass, but I got some work in.

Trap Bar Deadlift (13" Pick, Rehband Knee Sleeves, Belt and Straps)
170X5
260X5
350X5
450X5
550X1
650X1 - Something crunched in my left leg as the bar came off the ground. Not sure what it was.
750X5 - Was planning on 9-10 reps, but mentally and physically didn't have it tonight.
800X5 - Kind of surprised I even got this. Was ticked at myself for not getting 750 for the planned number of reps so I decided to throw 800 on and try for 5. I know I could of had a 6th rep, but that probably would of been it.

Will make up the assistance stuff I missed during my Thursday workout.

jp2004c5
06-02-2011, 07:39 PM
Thurs 6/2/2011

Reverse Hyper
180,230,270X10

Cable Side Bends
90,100,110X10 per side - Supersetted w/ Hypers

Speed Overhead w/ 2" Axle
215 - 8X3

Swiss Bar Skull Crusher
115,135,155,175X10

Chest Supported Row (Parallel Grip)
115,135X6
155X5 - Supersetted w/ Skull Crushers

Swiss Bar Hammer Curls
95,105,115X10

jp2004c5
06-04-2011, 03:56 PM
Sat 6/4/2011

Woke up today and had zero motivation to train. Hollywood Costa was coming down to train and I didn't want to ruin his workout by being all unmotivated. However, I totally was. Had no desire to do anything. Once we got going it ended up turning into a great workout and I hit two huge PRs.

Yoke (50ft)
270X2
450X2
630X2
810X1
960X1-PR!! (18 secs) This was the planned weight today, but honestly every weight before it felt AWFUL!!! Felt there was no way I was going to get close to it. Lou ended up talking me into doing it. No lie it felt easy. I never say that when I finish a yoke, ever. The Yoke I use is a New York Barbell Yoke and everyone who has trained on one knows its not the greatest. Its good, but far from great like a Williams or Bigg Dogg.

1000X1-PR!! (28 secs) Lou again talked me into this one. Right before I went Lou asked how many 45's were on the Yoke, I answered 20 which seemed really funny at the time HAHA!! I have been chasing a 1000lb yoke for a long time now. The last time I tried it I got maybe 5ft and it buried me. I had one drop at 45ft. I stumbled at the 40ft mark, tried to speed up and the yoke tipped me forward. Picked it right back up and crossed the line. Was super pissed about it, but what can you do. Other than that little stumble it felt great. Again, didn't feel that heavy which is insane to say with half a ton on your back HAHA!! I did get both the 960 and 1000 on video.

Farmers Holds
135's X 10 secs (warmup)
225's X 10 secs (warmup)
315's X 10 secs (warmup)
315's X 45 secs - was the planned number I was shooting for today. Got 40-41 secs two weeks ago so was pleased with this. Lou went after me and held on for 46-47 secs which was impressive b/c I thought for sure he was going to drop them around 30 secs. Shaking, screaming, but an awesome job to hold on for another 16-17 secs.

Stones
285 to 54" X 1
320 to 54" X 1
335 to 54" X 1
355 to 46" X 1,1,1,1 - My back was trashed by the time I got to stones. My back was still feeling the effects from Trap Bar Deads on Wednesday. Just did a few singles w/ 355 and called it a day.

--------------------------------------------------------------------------------

StLRPh
06-04-2011, 04:21 PM
nice work John, a grand on yoke is awesome.

jp2004c5
06-05-2011, 07:25 PM
nice work John, a grand on yoke is awesome.

Thanks. It felt really good. I have been chasing a 1000lb Yoke for awhile so it was nice to finally hit it especially on the yoke I have.

jp2004c5
06-07-2011, 08:03 PM
Tues 6/7/2011

Had to take an extra day off b/c my body is totally trashed from the heavy Yoke work I did on Saturday. Also, the past two night's I've had some shitty sleep so I feel exhausted right now. Ended up having another decent workout, but I just couldn't do a lot b/c I am beat. Being smart and listening to my body.

2" Axle Clean and Press
125X5 - C&P each rep
175X5 - C&P each rep
215X5
265X3
295X1
325X1
355X1
380X1 - PR!!, so pumped about this. Finally got my new form down and the press went right up. I probably could of had 385 tonight, but decided to save it for another day. Not sure what I'm doing that's working, but everytime I touched the Axle the past few weeks I've done 5lbs more than the previous week. Hope this continues to happen.

Swiss Bar Floor Press
135X10
225X5
315X5
370X5

V Handle Lat Pulldowns
180,200,220X10 - Supersetted w/ Floor Press

Shut it down after this. Honestly had nothing left. I could of laid on my basement floor and went to sleep.

jp2004c5
06-07-2011, 10:07 PM
A few training vids from April and May 2011.

375lb 2" Axle Clean and Press
http://www.youtube.com/watch?v=9g2ayLR6d74

Trap Bar Deads - 750X8 and 860X1
http://www.youtube.com/watch?v=5oixR-3XV2s

355lb 12" Log Strict Press in Rack
http://www.youtube.com/watch?v=Ekzgykfr_e0

670lb SSB Box Squat w/ Wide Stance
http://www.youtube.com/watch?v=wG7iNyR5KmY

StLRPh
06-08-2011, 07:11 AM
the vid of 375 axle looked almost easy, very smooth on everything

jp2004c5
06-08-2011, 08:46 AM
the vid of 375 axle looked almost easy, very smooth on everything

Thanks. I will never say anything was easy, but the 375 axle felt good. I hit 380 last night and that felt better than the 375 did.

Coke
06-08-2011, 11:37 AM
Amazed with all lifts man, and I do mean all!!

jp2004c5
06-08-2011, 12:47 PM
Amazed with all lifts man, and I do mean all!!

Thanks. Very much appreciated.

jp2004c5
06-09-2011, 08:16 PM
Thurs 6/9/2011

Basically a shitty one tonight. Guess I expected it seeing as I've had two decent ones in a row where I hit some PR's. Everything felt like crap tonight. When the empty bar feels like crap you know it's not going to go well. I should of been smart and took it easy tonight, but like an idiot I tried to push it and the workout ended up sucking.

Cambered Bar Box Squats (Shoulder Width Stance, Belt, Knee Sleeves & Parallel Box)
160X5
250X5
340X5
430X5
520X1
570X1
610X1
660X1 - This felt like uber shit so I stopped here. My knees were kind of achy today so I used knee sleeves. I think the 1000lb Yoke I did on Saturday really fried me b/c all the weights felt way, way heavier than they should.

Speed Deadlifts
315 - 3X1
335 - 3X1
405X1
495X1
585X1 - Was practicing trying to almost pull the bar backward like a car deadlift and the weights were really flying off the floor so I decided to keep going up in weight and see what would happen. 585 felt like crap. Slow as hell.

By this time I had been down in the basement for two hours. I have no clue where the time goes. I was beat and called it a night. Over the next two weeks I'm going to finish my prep for the Keystone 2 contest on June 26th. After that I am planning on switching my routine around and going to two lower body days, one upper body day and an event day. My lower body needs a lot of work and I need to seriously start putting the time in to make it stronger.

jp2004c5
06-12-2011, 07:15 PM
Sat 6/11/2011

Hot as hell on Saturday, 85 degress and humid. First real hot training day of the summer and it was brutal. My energy was zapped pretty quick. My body was still feeling like crap. Should of done the "deload" this week, but I'm an idiot and tried to keep pushing through it.

Farmers Walk
135's X 100ft, turn @ 50ft
225's X 100ft, turn @ 50ft
275's X 100ft, turn @ 50ft
315's X 50ft
340's X 50ft
380's X 30ft - Hands were real sweaty by this point and the Farmers handles just slipped right out. Hit 375's at the end of April fairly easy so I know 380's are in me. Just going to chalk it up to my sweaty hands and not think about it to much even though it pissed me off I didn't get 50ft.

Stones
320 to 54" X 1
355 to 46" X 2
355 to 54" X FLD
395 to 46" X FLD - Lapped, but missed load
395 to 46" X FLD - Lapped, but missed load
Had to do Stones quickly. I needed to be somewhere and I was running behind schedule. These went awful today. My entire back from top to bottom felt horrible. I had no pop at all on stones. The other thing is I got a new jar of Elite tacky and it kind of sucks. There isnt a lot of stick to it. I'm not making excuses. I sucked it up big time on stones and will admit it. When I barely hit 320 to 54" I kind of knew things weren't going to go well.

Pulldown Abs
110 - 3X10

jp2004c5
06-13-2011, 06:54 PM
Mon 6/13/2011

Decided to start my new routine today. It's not much different from what I have been doing. I am basically doing two lower body days a week now so I can focus more on my deadlifting muscles (Hamstrings, Upper Back, etc.). My Deadlift is my #1 weakness right now and it needs to be improved ASAP. I'm hoping with increased focus on the lower body, my Deadlift will start going in the right direction.

16" Rack Deadlifts (Belt and Straps)
135X5
225X5
315X5
405X5
495X1
585X1
675X1
725X1
775X1 - PR!! Pathetic, but a PR none the less.
805XFLD - 775 went up so well thought I'd give it a shot. Not tonight.

Front Box Squats (Shoulder Width Stance, Belt, Parallel Box)
135X3
225X3
275X3
315X3
365X3 - Just messing around with these tonight. I plan on doing them more often.

Reverse Hypers
180 - 3X10

Cable Side Bends
100 - 3X10 per side - Supersetted w/ Hypers

GHR
BW - 4X10

jp2004c5
06-15-2011, 07:04 PM
Wed 6/15/2011

Not a great workout tonight. My lower back has been feeling like crap since after Monday's workout. Actually its been feeling like crap for the past week and a half, two weeks, but was a lot more sore after Monday's workout.

12" Log Clean and Press (Clean once, press away)
195X5
245X5
285X3
315X1
345X1
365X1
390XFLD - Just didn't have any pop tonight. Lower back hindered this. Started really feeling like crap after miss with 390.

Barbell Incline Press (Medium Grip)
135X10
225X5
315X5
345X5
365X2 - Need to start working on these more often. Probably have done BB Inclines once or twice in the past several years.

Swiss Bar Skull Crushers
120,150X10
180X8

Straight Bar Tricep Pushdowns
100 - 3X10

Swiss Bar Hammer Curls
100,110,120X10 - Supersetted w/ Pushdowns

jp2004c5
06-16-2011, 09:05 PM
Thurs 6/16/2011

Came home from work and took a nap for almost two hours. Felt exhausted all day today. Tonight's workout will be my last of the week. No event training this weekend. I have a wedding to go to on Saturday then Father's Day plans on Sunday. The plan is to do the Keystone II contest next Sunday here in York. I will do one or two very light assistance only workouts next week just to get the blood moving. My body needs some serious rest. I have been feeling like total crap lately. Towards the end of my workout tonight I got super dizzy and felt like I was going to puke. Not sure what that was about, but I know my body was telling me to cool it so I did.

SSB Speed Box Squats (Wide Stance)
340 - 8X2

Wide Grip Lat Pulldowns
160,180,190X10

Reverse Hypers
180,230,270X10 - Supersetted w/ Pulldowns

Chest Supported Rows (Parallel Grip)
100,120,140X8

Pulldown Abs
110,110,110X10 - Supersetted w/ Rows

SSB Shrugs
160,250X12

GHR
10lbs, 20lbs X10 - Supersetted w/ Shrugs. Started feeling like total shit here. Got really dizzy and felt like I was going to puke. Didn't want to pass out in the basement so I called it a night.

jp2004c5
06-20-2011, 06:53 PM
Mon 6/20/2011

Just a quick one tonight to get the blood flowing. Resting for contest on Sunday. Will do one more light workout on Wednesday and that will be it.

Reverse Hypers
180 - 3X12

Pulldown Abs
110 - 3X10 - Supersetted w/ Hypers

GHR
BW - 4X12

Cable Side Bends
90 - 3X10 per side - Supersetted w/ GHRs

jp2004c5
06-22-2011, 06:15 PM
Wed 6/22/2011

Just another quick one tonight. This will be my last workout till the contest on Sunday. Now time to rest and try and get my head right.

Speed Overhead w/ Axle
175 - 8X3

Parallel Grip Lat Pulldowns
160,170,180X10

V-Bar Tricep Pushdowns
100 - 3X12

Chest Supported Rows (Straight Bar Grip)
100 - 3X8 - Supersetted w/ Pushdowns

Swiss Bar Hammer Curls
90 - 3X10

StLRPh
06-23-2011, 09:10 AM
good luck this weekend

jp2004c5
06-24-2011, 12:59 PM
good luck this weekend

Thanks. Appreciate it.

jp2004c5
06-26-2011, 10:28 PM
This is a writeup I did for my friends and family. It's a little longwinded. I have to explain events in depth b/c they don't compete in strongman. My apologies.

On Sunday, June 26th I competed in the Keystone II Strongman Contest held at York Barbell. We had seven competitors in the 232lb+ class and all of them ended up being pretty tough. My goal for this contest was to qualify for Nationals and to do so I needed to finish in 1st or 2nd Place overall in my class.

Event 1 – Max Axle Clean and Press – 310lbs, 340lbs, 365lbs – 1st Place
The first event was the Max Axle Clean and Press. Each competitor gets three attempts. However, if you miss one of your attempts you’re done. In training, I recently hit 380lbs in the Axle Clean and Press so I felt I had enough to walk away with a win in this event. Usually in this event 330-340lbs will get you a win. Not today. I was shocked at the pressing ability of all the athletes. Almost every competitor hit 300+lbs in the event which is impressive. I opened at 310lbs which felt terrible. I guess I just wasn’t warmed up yet. Strategy also plays a huge role in this event. My second attempt was 340lbs. I choose this weight because all the other athletes except three of us had used up their three attempts at lower weights. Another guy and I choose 340lbs, but for him it was his third attempt, for me only my second. We both nailed 340lbs, but now he was done and I had one more attempt to go. At this point there were only two of us left. Mike decided to go with 355lbs and got it easily. I wanted the win and asked for 365lbs. I hit 365lbs fairly easily and walked away with the win. I probably had another 20lbs in me.

Event 2 – Car Deadlift – 650-700lbs??? – Tied 1st Place
The second event was the car deadlift. Not exactly sure how heavy the car was. It wasn’t light I can tell you that. My guess is somewhere around 650-700lbs. I had the unfortunate privilege of going first on the event. If you can you normally want to go last in an event so you know the number you need to win. Going first means you set the number to beat. If you don’t go all out, someone can walk up, hit one more rep than you and walk away with the win. I was hoping that was not going to happen. I strapped in to the car deadlift apparatus and hit the first rep easily then did a quick second rep which the judge didn’t count. I ended up pulling 14 reps, not including the one that got taken away. The number was good enough for a 1st place tie which I was very happy with.

Event 3 – Farmer’s Hold for time – 310lbs in each hand – 4th Place
The third event was a pretty simple one you hold a 310lb Farmer’s Walk handle in each hand for as long as you can. The person who holds on the longest wins. At this point in the contest I was in 1st place overall so I got to go last which I mentioned is a huge advantage. When it was my turn to go the time to beat was 41 seconds. I was excited because in training I did 45 seconds with 315lb Farmer’s handles in each hand so I knew 41 seconds was within my reach. I picked up the Farmer’s handles and took the pain as we say. Ten seconds, I felt fine. Twenty seconds, still felt good. Thirty seconds, it was starting to hurt, but I felt I still had a decent grip. Shortly after that I honestly don’t know what happened, but the handle in my left hand started to slip. I tried to recover, but it was too late. It fell to the ground and my time was only 37 seconds. I had a chance to really put some distance between me and the rest of the athletes and I literally let it slip through my fingers.

Event 4 – Tire Flip – 880lbs, most flips in 60 seconds – 4th Place
After the disappointment on the Farmer’s Hold I was shocked I was still in 1st place overall and had a surprising four point lead on the guy in 2nd place. A four point lead in strongman is a good gap to have especially when you’re in a contest with not to many other competitors. Again I got to go last and the number to beat was nine flips. The particular tire we were using was brutal. I have used it in several contests before with terrible results. The tire is fairly tall when it is lying down on the ground. If you have short arms, like I do, you are gripping the bottom of it with just your fingertips which means you can’t get your full power into it when you explode it off the ground. On a tire that isn’t as tall, you can get the treads of the tire in your palms and blast it off the ground. No excuses. Every competitor has their advantages and disadvantages in events. This one just happened to be to my disadvantage. I felt nine reps was out of my reach. I haven’t trained tire much over the last year because I have been having issues with my biceps and tire flipping, if done incorrectly, is one of the best exercises to tear a bicep in half. I decided I was going to go out and hit as many as I could and not worry about it. I ended up with 5 flips which wasn’t a great number, but good enough to keep me in 1st place overall with a few point lead going into the last event.

Event 5 – Stone over Bar – 360lb Stone over 44-46” bar – Last place due to bicep injury
At this point in the contest I was still in 1st place overall with a three point lead on my next closest competitor. All I really needed to do was put a few stones over the bar and at the worst I would walk away with a 2nd place overall finish which would have accomplished my goal of qualifying for Nationals. The number to beat was seven reps. In my head I was going to shoot for five, maybe six and call it a day. It was very warm out by this point and the tacky I had on was like butter in my hands. I knew this wasn’t going to be good. I was going to wipe it off and just use whatever tacky was already on the stone from the previous competitors, but I waited to long and it was time for me to go. This is where disaster struck. I bent down and wrapped my hands around the stone and just as I thought the tacky was like butter and absolutely worthless. I squeezed the stone as hard as I could and got it in my lap. I started to explode up with it and just as I was about to put it over the bar I heard a pop followed by a crunch and then a fiery sensation coming from my left bicep which in turn made me drop the stone and miss the rep. I stopped for a second to try and process what happened and all these questions were running through my head, “How bad was it?”, “Did I tear my bicep like I have been fearing for months now?”, “Could I keep going?”. For a split second I thought about giving the stone another shot. I wanted to try and salvage the contest thinking at least I could finish in 2nd place overall and qualify for Nationals like I had planned, but then the head judge said to me it wasn’t worth it and he was right. In my head, even though I was hurt and no one can predict when injuries are going to happen, I knew I blew it and that was an awful feeling.

I ended up in 3rd place overall which in the grand scheme of things is good seeing as all seven athletes in the class were extremely competitive, but is a hard pill to swallow when you were winning all day and an injury cost you your goal. Not to take anything away from the guys who ended up in 1st and 2nd place. They fought hard all day and deserve what they got. Now I just have to sit back and wait to see how severe the injury is. Hopefully it’s not that serious and I can be back at it in a few weeks. At least I hope so. Thanks for reading.

StLRPh
06-27-2011, 08:35 AM
sorry to hear about the injury, especially after such a good showing

BTW, no more complaining about your deadlift, 700 x 14 reps is insane :)

jp2004c5
06-27-2011, 08:36 PM
sorry to hear about the injury, especially after such a good showing

BTW, no more complaining about your deadlift, 700 x 14 reps is insane :)

Thanks. Really appreciate it. Car Deadlift is so much different from regular Deadlift. When the handles are at my sides like a Trap Bar my Deadlift isn't bad at all, but put the bar infront of me and I suck.

jp2004c5
06-27-2011, 08:37 PM
Here are some vids from yesterday's contest. Nothing really that special. I did go to the doctors today and he feels like I probably tore some muscle fibers in my left bicep and not the actual bicep tendon which is good news. I have to rest the arm for the next 4-6 weeks. I'm planning on training around the injury. I guess that means I'm going to need to head back to a commercial gym so I can do things like leg press and hammer strength stuff for upper body. Get the "Lunk Alarm" ready Planet Fitness HAHA!!

http://www.youtube.com/watch?v=xMYGswdYIaw – Axle Clean & Press

http://www.youtube.com/watch?v=Ca2hQeZSKqg – Car Deadlift

http://www.youtube.com/watch?v=OdmTXDkziRE – Farmer’s Hold

http://www.youtube.com/watch?v=rBcoXpMZPTc – Tire Flip

http://www.youtube.com/watch?v=tdhTR_BJD_A – Stone over Bar

jp2004c5
06-28-2011, 06:14 PM
Tues 6/28/2011

Went down in the basement to put my gear away. Saw the Safety Squat Bar was in the Power Rack so I decided to see if I could squat while only holding the bar with my right arm. Worked perfectly so squatting with the Safety Squat Bar will be one of the exercises I do over the next 4-6 weeks.

SSB Box Squat (Shoulder Width Stance, Belt only, Barefoot)
160X5
250X5
340X5
430X5
480X5
500X5 - Everything felt good and no pain in my left bicep.

Cardio
20 minutes walking on treadmill

jp2004c5
06-30-2011, 06:17 PM
Thurs 6/30/2011

I joined a commercial gym so I can work the right side of my upper body while my left bicep is healing up. I haven't been in a commercial gym in a long, long time. Within two minutes, no lie, two minutes, I had some dude come up and start talking to me and ask me stupid questions. Thank god he got the hint after awhile and walked away. This may end up being a nightmare. Also, when did commercial gym stop using 100lb plates? If I decide to leg press there I'm going to use up every 45lb plate in the gym. I do love the basement of mediocrity.

All Exercises just right arm only

Hammer Strength Shoulder Press
45X10
90X10
115X10
135X5
145X5

Hammer Strength Bench Press
45X5
90X5
115X5
135X5

One Arm Seated Cable Row
60,100,120,140X10

One Arm Tricep Pushdown
30,40,50.60X10

Hammer Strength Lat Pulldown
45,70,90,100X10 - Supersetted w/ Tri PD

SSB Shrugs
160,210,260X15

jp2004c5
07-01-2011, 07:18 PM
Fri 7/1/2011

Just a quick one tonight.

SSB Good Mornings off Pins in Power Rack (Beltless, Bar at waist height)
160X5
210X5
250X1
300X1
325X1
350X1
375X1

GHR
BW - 5X10

GHR Situps
BW, 5lbs, 10lbs, 10lbs, 15lbs X10

jp2004c5
07-03-2011, 06:36 PM
Sat 7/2/2011

Forward Sled Drags
10 X 200ft, 90lbs + 35lb Sled

jp2004c5
07-04-2011, 01:43 PM
Mon 7/4/2011

Slept in today for the first time in a long while and it felt great. Was feeling strong as hell today even though I couldn't use left arm.

SSB Box Squats (Shoulder Width Stance, Belt, Rehband Knee Sleeve on Right knee, Parallel Box and Barefoot)
160X5
250X5
340X5
430X5
520X5
570X5
610X1
630X1
650X1
660X1 - The plan was to stop after 520X5 however I was feeling so strong I kept going. The rep with 660lbs went right up. My best all time with the SSB is 670lbs and that's with a wide stance. I honestly feel I could of taken down 680lbs today for an new PR, but I didn't want to risk further injuring my left bicep if I were to miss. Also, I really like squatting barefoot. I know it's not safe, but I feel like I can feel the reps more then when I wear shoes.

SSB Shrugs
160,210,250,270,300X15

GHR
BW, 5lbs, 10lbs, 15lbs, 20lbs X10 - Supersetted w/ Shrugs

jp2004c5
07-05-2011, 06:33 PM
Tues 7/5/2011

Upper Body Training - Right Arm only.

Hammer Strength Seated Shoulder Press
90,115,135,155,160X5

Hammer Strength Seated Incline Press
90,115,135,160X5

One Arm Seated Cable Row
100,120,140,160X10

One Arm Tricep Pushdown
50,70,90,100X10 - Supersetted w/ Cable Rows

Hammer Strength Lat Pulldown
70,90,100,110X10

One Arm Dumbbell Hammer Curl
25,30,35X15

Did get brave and try out my left arm
One Arm Tricep Pushdowns w/ Left Arm
30,50,70,80,90X10

jp2004c5
07-10-2011, 08:32 PM
Fri 7/8/2011

Was limited in what I could do. On top of my left bicep, my right knee has now decided to start acting up. It has been swelled up and extremely stiff since Monday. I also, towards the end of this workout, did something to my right elbow picking a plate off the ground and placing it on the bar. I had a band of pain that wrapped around the entire elbow region which only got worse as the weekend went on. As I write this now, the pain has subsided and it doesn't feel to bad. To say I'm about ready to call it quits is an understatement.

SSB Good Mornings off Pins in Rack (Beltless, Barefoot, Rehband Sleeve on Right Knee, Bar at Waist Height)
160X5
210X5
250X5
300X1
325X1
345X1
365X1
385X1
405X1
425X1

SSB Shrugs
160,250,300,350X10

GHR Situps
BW, 10lbs, 20lbs, 25lbs X10 - Supersetted w/ Shrugs

jp2004c5
07-11-2011, 02:58 AM
Here are some videos from my training in June.

http://www.youtube.com/watch?v=GvbnAJdkcz4 – 1000lb Yoke for 50ft

http://www.youtube.com/watch?v=8cttoGGTIG4 – 380lb 2" Axle Clean and Press

http://www.youtube.com/watch?v=gwFmd4zt0xc - 775lb 16" Rack Pull

Mark!
07-11-2011, 03:31 AM
Some heavy assed, solid lifting going on in here man, how'd I miss this journal? Sucks about the injury, how's the rehab coming along? Commercial gyms suck, sorry for that too.

jp2004c5
07-11-2011, 08:48 AM
Some heavy assed, solid lifting going on in here man, how'd I miss this journal? Sucks about the injury, how's the rehab coming along? Commercial gyms suck, sorry for that too.

Mark,

Thanks. The bicep is getting better. The bruising is almost all gone. It doesn't feel to bad. I will be resting it for another two weeks to be safe then start back light and work my way up. The commercial gym will only be for a little while longer HAHA!! I'm so glad I have my own stuff and my basement to workout in. Couldn't do commercial gym all the time.

Mark!
07-11-2011, 05:44 PM
Mark,

Thanks. The bicep is getting better. The bruising is almost all gone. It doesn't feel to bad. I will be resting it for another two weeks to be safe then start back light and work my way up. The commercial gym will only be for a little while longer HAHA!! I'm so glad I have my own stuff and my basement to workout in. Couldn't do commercial gym all the time.

I did a local 24 hour fitness for a while, I was in there at around 3-4am, it wasn't bad, usually just me and a decently built teen bodybuilder who worked his ass off, and another teen bber who didn't do a damn thing but posing routines. But going during prime time a few times was a nightmare. I'm like you, I wouldn't trade my garage gym for anything except a bigger garage gym, or my own hardcore gym to run.

jp2004c5
07-11-2011, 08:26 PM
Mon 7/11/2011

Came home from work and crashed for two hours. Finally headed downstairs to lift around 8pm. Tried squatting. No go. Nothing but crazy pain coming from my right knee. Tried wide stance as well and that hurt pretty bad too. Decided to take a drive down to the commercial gym I joined and see if I could leg press. It was my last and only option.

Leg Press
180 (4-45lbers) X10
360 (8-45lbers) X10
540 (12-45lbers) X10
720 (16-45lbers) X10
900 (20-45lbers) X10 - I just counted the plates I put on. Have no idea what the actual leg press sled weighed. My right knee tolerated these. It still hurt, but not as bad as when I tried to squat. Haven't leg pressed in a long, long time. The funny part was watching the other gym members watch me as I kept putting more plates on HAHA!! When I used to lift at Gold's Gym years ago most of the plates were around the leg machines. At this gym they are all around the various benches. Hilarious.

GHR
BW - 5X12

SSB Shrugs
160,210,260,310X15 - Supersetted w/ GHRs

StLRPh
07-11-2011, 08:29 PM
good job just getting something in

Mark!
07-11-2011, 08:41 PM
At the gym I lift at with my trainer, there's a rack full of 45's right next to the leg press, and no one screws with them, most likely because Branch Warren would rip someones head off come Thursday if they weren't there, ha. Solid work man, good job getting the work in. Hopef you get to healing up soon.

jp2004c5
07-12-2011, 07:18 PM
good job just getting something in

Thanks. I'm trying HAHA!!

jp2004c5
07-12-2011, 07:19 PM
At the gym I lift at with my trainer, there's a rack full of 45's right next to the leg press, and no one screws with them, most likely because Branch Warren would rip someones head off come Thursday if they weren't there, ha. Solid work man, good job getting the work in. Hopef you get to healing up soon.

Thanks Mark. I'm trying to get this body healed up, but it seems to be slow going.

jp2004c5
07-12-2011, 07:20 PM
Tues 7/12/2011

Went to the commercial gym tonight to do upper body. My left Bicep feels good. All the bruising is gone. Kind of playing by ear. My right elbow however feels terrible. I feel like the walking wounded.

Hammer Strength Shoulder Press (Right Arm Only)
45,90X10
135,165X5

Decided to get brave and try both arms

Barbell Standing Overhead Press (Both arms, Rehband Elbow Sleeve on Right Elbow)
95X10 - Strict Press
135X10 - Strict Press
185X5 - Strict Press
205X5 - Strict Press
225X5 - Strict Press
275X5 - Push Press - No pain in left bicep.

Close Grip Bench Press (Both arms, Rehband Elbow Sleeve on Right Elbow)
135X10
185X10
225X10
275X5

Straight Bar Tricep Pushdown (Both Arms)
100,120,140,160,180X12

Hammer Strength Lat Pulldown (Right Arm Only)
70,90,110,130,150X10 - Supersetted w/ Pushdowns

Great story, this kid asks me to spot him on bench of course. He's got 155lbs on the bar and looking at the kid he didn't weigh much more than that. He proceeds to do four half reps and on the fifth as the right arm is coming up the left arm is going down. I grab the bar, pull it up to lockout and this fucking kid tells me, "I got one more". I rack the bar for him and say, "No, you don't". He then tells me that was his third set of 155 for 10. He then said he would of gotten it but his shoulder is hurting. I tell him its hurting b/c your doing half ass reps with a weight you couldn't even do for a full single. Don't think he liked hearing that HAHA!! Did try and help him out. Told him to take some weight off and concentrate on doing clean reps with the lower weight then work up. He said he will. Five minute later on inclines, same damn thing. This time quarter reps. Like the great Eric Cartmenez says, "How do I reach theze kidzzzzzz".

jp2004c5
07-18-2011, 08:14 PM
Mon 7/18/2011

Took Wed-Sun off last week. My body was beat to hell. Left bicep, right knee and now right elbow. Went to the beach for a long weekend. Got back yesterday. Today I have been exhausted all day. Did a ton of walking over the weekend. My calves and hams were sore as hell today.

SSB Box Squats (Shoulder Width Stance, Belt, Rehband on Right Knee, Parallel Box, Barefoot)
180X5
280X5
380X5
480X5
530X1
580X5 - This was goal weight and reps for tonight. Stopped here.

Stiff Leg Deadlift (Beltless, Straps, used both arms)
95,135,185,205X10 - Got brave and tried this w/ both arms. No pain in left bicep

GHR Situps
BW, 10lbs, 20lbs, 30lbs X10 - Supersetted w/ SLDLs

SSB Shrugs
160,250,340,360,380X10

jp2004c5
07-20-2011, 09:12 PM
Wed 7/20/2011

Today I decided to really test my left bicep and see how far it could go. Surprisingly went well.

2" Axle Press in Rack
125X10
175X5
215X5
265X5
305X5
325X1
345X1
365X1
385X1
405XFLD - Actually really surprised I was able to press this much and with no pain in the bicep. Now my right elbow, that's another story.

Close Grip Floor Press
135X10
225X5
315X5
335X5

Straight Bar Lat Pulldowns (Used Straps)
100,140,160,180X12

jp2004c5
07-21-2011, 08:32 PM
Thurs 7/21/2011

Just a quick one tonight. Done in a little over an hour. Honestly first time in awhile I really didn't feel like training.

SSB GM off Pins in Rack (Beltless, Barefoot, Bar at waist height)
160X5
210X5
250X1
300X1
350X1
375X1
395X1
415X1
445X1 - PR!! Lower back was a tad sore today. Didn't think I could go this heavy on these today.

Cable Side Bends (Used both arms and used straps)
90,90,90X10 - per side

GHR
BW, 12.5lbs, 25lbs X10 - Supersetted w/ Side Bends

jp2004c5
07-25-2011, 07:45 PM
Mon 7/25/2011

On Saturday, I was going to try and do some light event work. I ended up not doing anything. My girlfriend wanted to try some strongman stuff so I came up with a few medleys for her to try. Our new recruit, Magnus, also came out and got his first lesson on the Yoke. Needless to say even though I did nothing by the end I was soaked with sweat from loading and unloading plates and moving things around. I should of just did events HAHA!! Tonight I decided to go to the commercial gym and do lower body. I really didn't feel like squatting. Decided to try some Deadlifts and see how my bicep reacted. It went very well.

Deadlifts (Belt, Straps and Rehband on Right Knee)
135X5
225X5
315X5
405X5
495X5
545X1
585X1
635X1
675X1 - Honestly I was shocked I was able to go this high w/out any pain.

Leg Press
360X10
630X10
810X10
1000X10 - My legs were shaking like Ben Stiller's in Dodgeball HAHA!! "Look at the show".

GHR
BW - 5X10

GHR Situps
25lb Plate - 3X10

jp2004c5
07-27-2011, 10:03 PM
Wed 7/27/2011

A real shitty one tonight. My right elbow has been feeling like total crap for about two weeks now. I was actually going to take this week off from pressing to let it rest, but it was feeling good today so like an idiot I decided to press which of course was a mistake.

12" Log Press in Rack
195X5
245X5
285X5
325X1
345X1
365X1 - Every set felt worse then the one before. By the time I got done w/ 365 my right elbow was screaming. Bending my right arm felt like someone was sticking a knife in my elbow. Decided to skip the incline pressing I was planning on doing.

Rope Tricep Pushdowns
40,45,50,50X15

12" Log Cleans
190X5
240X2 - Felt a stretch in my left bicep on the 2nd rep and stopped right there. Guess I'm not as far along as I thought.

jp2004c5
07-30-2011, 01:12 PM
Sat 7/30/2011

First day back trying events. I still can't do much at all b/c of my bicep, but I did what I could. We had a good group come out today and get some work in. It was a fun strongman day.

Yoke Walk (50ft)
270X2
450X2
550X1
630X1
810X1 - During the last 5-10ft I felt some stretching in my left bicep. Got a little bit of pain from it so I shut it down.

Prowler (100ft runs, All High Handles)
2 runs X 90lbs + Prowler
2 runs X 180lbs + Prowler
2 runs X 270lbs + Prowler - I am extremely out of shape. I has breathing like a freight train after these.

GHR
BW - 1X10
10lb Plate - 5X10

SSB Shrugs
160,250,300,350,400X10

jp2004c5
08-02-2011, 10:07 PM
Tues 8/2/2011

Took an extra day off, Monday. My hips were feeling sore I'm guessing from the Yoke work I did on Saturday.

SSB Box Squats (Shoulder Width Stance, Belt, Barefoot, Rehband on Right Knee, Parallel Box)
190X5
290X5
390X5
490X5
540X1
590X5
620X1
650X1
680X1 - PR!!, My best with the SSB was 670lbs and that was with a Wide Stance. The 680 tonight went right up. I have no doubt 700 would of went. Was going to go for it, but decided to be smart and not pound my right knee like I did a few weeks back and be in pain for two weeks.

Stiff Legged Deadlift (Beltless, Barefoot, Rehband on Right Knee)
135X5
225X5
275X5
315X5
365X5 - I think next time instead of doing sets of 5's I will do 10's. Felt like my hamstrings get more out of higher reps.

Pulldown Abs
90,100,110X10

Coke
08-03-2011, 11:54 AM
Amazing with those SSB box squats, and everything else in here for that matter!!

jp2004c5
08-03-2011, 06:21 PM
Amazing with those SSB box squats, and everything else in here for that matter!!

Thanks. Really appreciate it.

jp2004c5
08-03-2011, 06:21 PM
Wed 8/3/2011

Went down to the Commercial Gym tonight. I have to use up my pass. Anyway, the plan was I wasn't going to do any pressing this week so my right elbow could get some rest. I was going to go in, do some assistance stuff and leave. Well I ended up pressing like an idiot.

Standing Barbell Push Press in Rack
135X10
225X5
275X5
315X5
365X1
385X1
405XFLD
405XFLD - Was SOOO pissed I missed this. The 385 went right up. I think it's a metal thing. I should of went straight to 405 after 365. After this I decided to not do anymore pressing b/c it wasn't going to be productive.

Straight Fat Bar Tricep Pushdowns
100,140,170,200X10

Straight Bar Lat Pulldowns
120,150,190,210X10 - Supersetted w/ Pushdowns. Used straps to protect left bicep.

Elbows Out Tricep Extensions
35's, 50's, 60's, 75's X10

Chest Supported Rows (Parallel Grip)
45,90,115X10 - Supersetted w/ Tri Exts. Started to feel a stretch in my left bicep so I shut it down.

Dumbbell Hammer Curls
10lb Dumbbells - 4X15

jp2004c5
08-05-2011, 08:08 PM
Fri 8/5/2011

Farmers Walk
95's X 100ft, turn @ 50ft
135's X 100ft, turn @ 50ft
185's X 100ft, turn @ 50ft
225's X 100ft, turn @ 50ft
275's X 100ft, turn @ 50ft - Wanted to test out my left bicep w/ Farmers. I was pleasantly surprised I was able to go up to 275's w/ no pain. I had more in me, but decided to play it smart.

Keg Carry (Bear Hug Style)
100lb Keg X 100ft
100lb Keg X 100ft
100lb Keg X 200ft - Thought this would be good practice for Hussafelt, but light enough not to put a lot of pressure on my left bicep.

Prowler (100ft runs, All High Handles)
10 runs X 90lbs + Prowler

SSB Shrugs
430 - 3X10

jp2004c5
08-08-2011, 08:42 PM
Mon 8/8/2011

Woke up yesterday morning to my left bicep feeling very sore. I'm guessing it was from the Bear Hug Style Keg Carries I did on Friday. Even today it was still a tad sore. The plan for tonight was to do some Trap Bar Deads however my knees have been feeling achy and sore all day so I decided to try some Rack Pulls instead.

16" Rack Pulls (Barefoot, Belt, Straps, Rehbands on knees)
135X5
225X5
315X5
405X1
495X1
585X1
675X1
725X1
785XFLD - I thought I would be somewhere around 725 and I was right. The 725 flew right up. It was so easy I decided to throw caution to the wind and go for a PR. 785 barely came off the pins. Just not there yet.

Front Box Squats (Barefoot, Belt, Parallel Box, Rehbands on knees)
135X3
225X3
275X3
315X3
365X3
385X1
405X1 - Knees were hurting on every rep of every set.

Pulldown Abs
100 - 4X10

GHR
BW - 4X12 - Supersetted w/ Abs

jp2004c5
08-10-2011, 06:46 PM
Wed 8/10/2011

Tonight's workout started off real positive then reality struck.

12" Log Clean and Press Each Rep (Rehband Soft Belt, Elbow and Knee Sleeves)
155X3
195X3
245X3
285X3
310X4 - Hit 3 in 23 secs, walked away then came back and hit a 4th in 55 secs. Was thrilled I was able to do this without any pain in my left bicep. After C&P each rep, the plan was to move into the rack and do heavier pressing, but my lower back felt like crap so I decided to save it for another day.

SlaterBell (10" Bell, 3" Handle)
185X0 - Was going to try and press this with my right arm. Started the two hand clean and half way up I got crazy pain in my left bicep. Felt like when I injured it at the York show just no pop or crunch. As of now it doesn't feel to bad just sore. This was a wake up call that I'm not anywhere near 100% yet even though I'm starting to hit some decent weights. I have to be patient and not rush trying to get back.

Swiss Bar Floor Press
125X10
215X10
265X5
315X5 - My right elbow is hurting so bad I was barely able to lockout the weight. If its not one thing it's another.

Pulldown Abs
100 - 4X10

Straight Bar Tricep Pushdowns
50,60,65,70X15

jp2004c5
08-11-2011, 09:16 PM
Thurs 8/11/2011

SSB Speed Box Squat (Wide Stance)
350 - 8X2

SSB Shrugs
350,400,450,450X10

Parallel Grip Lat Pulldowns (used straps)
140,160,180,200X10

Barbell Row (used straps)
135,225,275X10

Cable Side Bends (used straps)
90 - 3X10 per side

GHR
BW, 10lbs, 15lbs, 20lbs X10

jp2004c5
08-14-2011, 07:22 AM
Sat 8/13/2011

Had another big group of people come out and train today. Wish the weather would of been a bit more cooperative. It rained for awhile, then got super hot and humid, then cloudy and cool. It was all over the place. I woke up and my body felt wrecked so I wasn't planning on doing anything. My girlfriend came out to train so I just planned on helping her. However when I saw everyone doing stuff I decided to jump in.

Yoke (50ft)
270X2
450X2
630X1
910X1 - Wasn't planning on going this heavy today at all, but Jenkins had just done a 140-150ft "run" with 910 and we needed to bring the weight back so I took it part of the way back HAHA!!

Prowler (100ft runs, All High Handles)
12 runs X 90lbs + Prowler

jp2004c5
08-15-2011, 07:14 PM
Mon 8/15/2011

Tonight's workout wasn't the greatest. I was kind of expecting it. Yesterday I was sore and exhausted all day long. Felt like I was getting sick as the day went on. Woke up today and still felt exhautsed. Also, sore in my hips I'm guessing from the Yoke on Saturday. Should of listened to the smart side of my brain and took the night off, but I never learn. Decided to use the Cambered Bar tonight instead of the Safety Squat Bar for squatting since I have been using that exclusively for the past almost two months. Was kind of excited to see how Cambered Bar would go. I have been making some nice gains with the SSB as of late. I have always been stronger on the Cambered Bar. Yeah found out one doesn't translate to the other HAHA!!

Cambered Bar Box Squat (Shoulder With Stance, Belt, Barefoot, Rehband Knee Sleeves)
160X5
250X5
340X5
430X5
520X1
570X1
610X1
640X1
660X1
680X1
700XFLD - Was telling myself on the last few sets "What are you doing? STOP!!" but I kept going. I'm an idiot.

Pulldown Abs
90,100,110X10

Stiff Legged Deadlift (Beltless)
135,225,315X10 - Supersetted w/ Abs

Honestly had nothing left by this point. Could of fallen asleep standing up with my head laying on the reverse hyper. Not sure what my deal is.

jp2004c5
08-17-2011, 09:16 PM
Wed 8/17/2011

2" Axle Press in Rack
125X5
175X5
215X5
265X5
315X1
345X1
375X1
390X1
405XFLD - Missed this weight twice. First time my triceps caught it, but my stupid f'g right elbow just wouldn't let me finish it. Second attempt same damn thing happened. Was super pissed I missed this. I know its there.

Swiss Bar Floor Press
135X10
225,325,345X5

Pulldown Abs
110 - 4X10 - Supersetted w/ Floor Press

V-Bar Tricep Pushdowns
50,60,70,80X15

jp2004c5
08-18-2011, 12:41 PM
Thurs 8/18/2011

Speed Deadlift
315 - 3X1
335 - 3X1
365 - 3X1

Reverse Hypers
90,140,180X12

Cable Side Bends
100 - 3X10 per side - Supersetted w/ Hypers

Straight Bar Lat Pulldowns
140,160,190X10

GHR
BW, 10lbs, 20lbs, 30lbs X10

SSB Shrugs
250,350,450X12

jp2004c5
08-22-2011, 06:44 PM
Mon 8/22/2011

Took a few days off from lifting. My body really needed it. My birthday was on Thursday, but it was celebrated all weekend. I ate like total crap most of the weekend and my sleep was off as well. Woke up today feeling shitty. Was going to take off a few more days, but decided to get back after it. I probably should of taken some more days off. Felt weak during tonight's workout. Went down to the commercial gym for a change of scenery.

Deadlift (Belt, Straps and Rehband Knee Sleeves)
135X5
225X5
315X5
405X1
495X1
585X1
635X1
685X1 - First off I will never deadlift again at the commercial gym. Their bars are horrible. Of course there is no chalk and the bars are so smooth my straps were just sliding off. 685 was the number I was shooting for tonight. I had to hitch it. I just felt very slow off the floor. My left bicep had some pain in it when I hitched the weight.

Leg Press
540X10
720X10
900X10
1100X6
1100X6 - Just count the weight I add on the machine. Have no idea what the actual sled weighs. I was shooting for 10 reps w/ 1100, but I pussed after the 6th rep. Got pissed at myself and did another set of 6 reps. Could barely stand after the second set. My legs were shaking like crazy. Decided to bail on assistance work tonight. Feel like I got enough work between Deadlifts and Leg Press.

jp2004c5
08-23-2011, 07:55 PM
Tues 8/23/2011

Came home from work and was bored. Decided to do Wednesday's Press workout tonight. I wasn't feeling to bad from yesterday's leg training. So what the hell. Glad I did. Hit a huge PR.

12" Log Press in Rack (Belt and Rehband Knee and Elbow Sleeves)
195X5
245X5
285X3
315X3
335X1
355X1
375X1 - Weight I was shooting for tonight.
400X1 - PR!!! So happy I hit this. My first 400lb Log. I know it's not Clean and Press, but mentally I know I have it in me and it feels good.

Close Grip Bench Press
135X10
225X5
315X5
365X5 - Weight I was shooting for tonight.
405X1
425X1
445XFLD - Been a long time since I did CGBP. Have a long way to go to get back to my old weights.

Wide Grip Lat Pulldown
140,160,180X10 - Supersetted w/ CGBP

Chest Supported Rows (Parallel Grip)
50,70,90X10 - Supersetted w/ CGBP

Straight Bar Tricep Pushdowns
90 - 3X10

Dumbbell Hammer Curls
20's - 3X10 - Supersetted w/ Pushdowns

Coke
08-24-2011, 07:54 PM
Awesome new PR man.

jp2004c5
08-25-2011, 09:23 AM
Awesome new PR man.

Thanks. Felt good to finally hit it.

jp2004c5
08-25-2011, 07:53 PM
Thurs 8/25/2011

A shitty one tonight. Should of just took the night off. My body was still feeling it from Monday and Tuesday's workouts. Decided to cut back on the volume and just try and bang it out quickly.

SSB Speed Box Squat (Wide Stance)
330-4X2
360-4X2

Pulldown Abs
100,110,115X10

Reverse Hypers
180-3X10

GHR
15lbs, 25lbs, 35lbs X10

jp2004c5
08-28-2011, 08:48 PM
Sat 8/27/2011

Not much to report from today. We had another big group of people come out and train. Also, had another run in with a fellow storage unit owner. I think that's 3-4 weekends in a row. Training didn't last long. About 45 minutes into it the heavens opened up and dropped buckets of rain on us. Sucked.

Farmers Walk
135's X 100ft, turn @ 50ft
225's X 100ft, turn @ 50ft
275's X 100ft, turn @ 50ft - Wanted to go heavier, but it just started raining like crazy and all of us got soaked.

jp2004c5
08-30-2011, 07:43 PM
Tues 8/30/2011

Took an extra day off yesterday. Honestly I just didn't feel like lifting. I really didn't feel like lifting today, but I wanted to squat something heavy. I decided to pass on the reps like I was planning on doing and just go for it. I was feeling really strong so I knew something big was going up.

SSB Box Squats (Shoulder Width Stance, Parallel Box, Barefoot, Belt and Rehband Knee Sleeves)
200X5
300X5
400X5
500X1
550X1
600X1
650X1
700X1 - 20lb PR!!
730X1 - 50lb PR!! 730lbs is the most I have ever squatted w/ a Shoulder Width Stance. Actually I think it may be the most I ever squatted. My goal for the night was 700lbs, but it went up so easy I said SCREW IT and went for it. I think this whole not doing events so often and taking off more days is really working. My goal before the end of the year is to Box Squat 750lbs.

Stiff Legged Deadlift (Beltless, Straps and Rehband Knee Sleeves)
185X10
275X10
365X10

Pulldown Abs
110 - 3X8

jp2004c5
08-31-2011, 09:39 PM
Wed 8/31/2011

Went down to the commercial gym today. I have to use up the card I bought. Was feeling a little tired from yesterday's squatting. Was hoping to hit something big on overhead press.

Barbell Overhead Press in Rack
135X5
225X5
275X5
315X1
345X1
375X1
405XFLD - Freaking missed this damn weight again. Everytime it gets more than halfway up and it feels like my right elbow kind of gives and I can't push the weight through to lockout. Was freaking pissed I missed this for the thousandth time. One of these damn days.

Close Grip Floor Press
135,225,315,365X5

Parallel Grip Lat Pulldowns
120,150,190X10 - Supersetted w/ Floor Press

Elbows Out Tricep Extensions
60's, 70's, 80's X10

Chest Supported Rows (Straight Bar Grip)
45,90,135X10 - Supersetted w/ Tri Extensions

Straight Fat Bar Tricep Pushdowns
200,200,200X10

Dumbbell Hammer Curls
20's, 30's X12

Coke
08-31-2011, 10:04 PM
wtf, 4pps shoulder pressing is an incredible attempt, lol - amazed with the 375.

Major props are due as well with those 730 squats, that is truly incredible!!

jp2004c5
09-02-2011, 08:37 AM
wtf, 4pps shoulder pressing is an incredible attempt, lol - amazed with the 375.

Major props are due as well with those 730 squats, that is truly incredible!!

Thanks. Appreciate it. I've overhead pressed 400lbs w/ an axle and a log, but that damn barbell just wont go up HAHA!!

jp2004c5
09-06-2011, 07:59 PM
Tues 9/6/2011

Took off Thursday through Monday. Mentally and Physically I needed a break from training. I also did something to my neck. I could barely turn it to the left. I woke up with it on Thursday and it has been bugging me ever since. This past weekend I ate and slept like crap. My schedule was all off. Normally I eat 6-7 meals a day. I was lucky if I got 3 or 4. Today I felt exhausted all day. I think it's due to the weather. It was cold and rainy all day. I'm already getting the winter blues.

16" Rack Deadlifts (Belt, Straps, Rehband Knee Sleeves)
135X5
225X5
315X5
405X1
495X1
585X1
675X1
735X1
785X1 - 10lb PR!! Weight I was shooting for tonight
805XFLD - I know I will get this next time. It came off the pins and I rounded my back to much. Basically I was tired and my form broke down.

Pulldown Abs
110 - 3X10

GHR
BW - 3X10 - Supersetted w/ Abs

jp2004c5
09-08-2011, 09:11 PM
Thurs 9/8/2011

Complete shit workout tonight. Made me want to quit strongman for good. Everything felt ridiculously heavy. Felt tired and exhausted through the whole thing. Maybe I need more days off. I don't know anymore.

2" Axle Press in Rack
125X10
215X5
265X1
315X1
345X1
375X1
405XFLD - Missing 405 what else is new.

Swiss Bar Floor Press
125X10
215X5
305X5
355X4 - Got so pissed off at this point I called it a night.

jp2004c5
09-11-2011, 09:47 AM
Sun 9/11/2011

Decided to push my workout scheduled for tomorrow up a day to today. I have a meeting tomorrow after work. May not have been the best idea. My hips were still a tad sore I'm guessing from the rack pulls I did on Tuesday. Figured I would do what I could and whatever I got I got.

SSB Box Squats (Shoulder Width Stance, Parallel Box, Barefoot, Belt and Rehband Knee Sleeves)
160X5
250X5
340X5
430X5
520X1
570X1
610X1
660X1
700X1 - Stopped here. This was the slowest grinder of a rep ever. I think it took half a minute to complete. Had this thought in my head of going for another PR in the squat and taking a shot at 740. Not after this rep.

Reverse Hypers
180-3X10

Pulldown Abs
100-3X10

GHR
20lbs - 2X10

jp2004c5
09-11-2011, 08:14 PM
Some recent training vids:

http://www.youtube.com/watch?v=ZBKNONIfl3A – 400 Log Press in Rack

http://www.youtube.com/watch?v=IIvaweCwGMA – 785 16” Rack Pull

http://www.youtube.com/watch?v=08WXhJgjjqk – 730 SSB Box Squat

jp2004c5
09-12-2011, 07:23 PM
Mon 9/12/2011

The meeting I was supposed to have after work got cancelled so I decided to give upper body a shot tonight. Wasn't feeling to bad. Same old aches and pains. My knees were achy so I went with strict press instead of push press. Haven't done strict press in awhile and it showed.

12" Log STRICT press in rack
195X5
245X3
285X3
305X1
325X1
345XFLD
335X1
345XFLD
345XFLD - Had nothing tonight. My best strict press w/ log is 355. Could barely get 345 off chest. At this point I decided to walk away. I think I'm in need of some time off. I tore something in my bicep the end of August and the next day I was back lifting. I might take a week or two off and step away from training. That or go back to bodybuilding style workouts for awhile. Who knows. All I know is the mind is somewhat willing and the body is not.

jp2004c5
09-13-2011, 07:36 PM
Tues 9/13/2011

Was on my way to the store and I drove past the commercial gym. Started thinking about how awful my workout was last night. On the way back home from the store decided to go in the gym and hit some upper body assistance work. Had no gear or anything. Just felt like I needed to get in the work I missed last night. So much for taking a week off.

Close Grip Bench Press
135X10
225X10
275X5
315X5 - Should of did this for 10 and stopped.
365X3 - The benches in the gym suck. They are so slippery. On the first rep I pushed on my feet for leg drive and almost slid right off the bench. I managed two more shitty, half my body off bench reps and just racked it.

Straight Bar Lat Pulldowns
130,150,170,190X10
210X6 - Had to stop. Got a pull in my left bicep and it started hurting

Lying Dumbbell Tricep Extensions
35's, 45's, 50's, 55's, 60's X10 - Supersetted w/ Pulldowns

Chest Supported Rows (Parallel Grip)
90,135X10 - Had to stop at 135. Again was pulling on left bicep and started hurting.

Straight Fat Bar Tricep Pushdowns
160,200X10 - Supersetted w/ Rows

Smith Machine Shrugs
135,185,225,275X12

Alternate Dumbbell Bicep Curls
10's, 12's, 15's, 20's X12 - Supersetted w/ Shrugs

jp2004c5
09-15-2011, 06:37 PM
Thurs 9/15/2011

Decided to push up the workout I was going to do on Monday to tonight. I am thinking about selling my house so I have meetings set up with realtors Monday and Tuesday nights. Was feeling pretty good today surprisingly.

13" Rack Pulls (Belt, straps, barefoot, Rehband Knee Sleeves)
135X5
225X5
315X5
405X1
495X1
585X1
675X1
725X1 - 25lb PR!!
745X INJURED - Something popped in my left hamstring as soon as I started the pull. I'm guessing its just a strain. I'm an idiot. I said no matter how easy or hard 725 is stop there. It was easy so like the moron that I am I pushed it and now another injury. Anyway, technically 725 is a PR. I haven't done a pull from this height in years. Last time I tried I did a terrible rep with 700. I guess my body is forcing me to take some time off.

Coke
09-16-2011, 10:25 PM
Good luck with selling your house, if it comes to that, and wish you the best and speedy recovery with the new injury.

jp2004c5
09-29-2011, 01:06 PM
Good luck with selling your house, if it comes to that, and wish you the best and speedy recovery with the new injury.

Thanks. I appreciate it.

Wed 9/28/2011

Well its been almost two weeks since I last trained and honestly its been awesome. Waking up every morning, NOT in pain is a nice feeling. I've been lifting weights for over 19 years and as far as I can remember this is the longest break I have ever taken from training. I've been eating somewhat clean, but if I want something bad I eat it. Last night I had to go in the basement to get something and I saw the axle in the rack. For a second I kind of felt like lifting so I did. That feeling lasted about 5 minutes and I stopped. So the layoff continues. The plan is to start up again on Monday, but I honestly don't know what I will be doing when I come back. I thought about going back to a bodybuilding type routine for awhile. Working Biceps again, getting the pump HAHA!! I also thought about going back to the westside method focusing on bring up my static strength and then throwing an event in every once and awhile to keep the groove.

As for strongman, at this point I still have goals I'd like to accomplish, but I'm not 100% sure I will continue with it. I'm not calling it quits, but the day is coming sooner than later. I would love to win my Pro Card and finally say I was a Pro athlete at something, but I feel like what I have done in the sport being an average, 5' 11", natural competitor, I could live with. I made it to the Arnold Am, and even though I didn't finish as well as I would have liked, I was still considered to be one of the 15 best ams in the US and that's a cool feeling. So we will see what Monday brings.

jp2004c5
10-08-2011, 10:57 AM
Sat 10/8/2011

Even though I still have no motivation to lift I decided to do something today. I was going to start back training this past Monday, but my Dad is in the hospital and I've been going over there after work. I mowed my parents grass last night and surprisingly woke up sore as hell this morning. I guess I shouldn't be that shocked seeing as I have done nothing active for a little over three weeks.

Speed Overhead w/ Axle
175 - 4X3
195 - 4X3

Swiss Bar Floor Press
135X10
215,305,325X5

2" Axle Power Cleans
85,125,175X5

Straight Bar Tricep Pushdowns
100 - 3X10 - Supersetted w/ Cleans

Chest Supported Rows (Parallel Grip)
70,90X10
100X8

jp2004c5
10-11-2011, 08:59 PM
Tues 10/11/2011

Got a late start tonight, 9:30pm. Decided to make it a quick one. One hour max time limit. Honestly I have no motivation right now when it comes to training. This is the first time in 19 years where I just flat out don't feel like doing it anymore. I'm being pulled in a million directions w/ my Dad being in the hospital and some other things going on. All I want to do is go home and veg on the couch. I'm trying to do at least something though.

16" Rack Pulls (Belt, Straps and Rehband Knee Sleeves)
135X5
225X5
315X5
405X5
500X1
600X1
700X1 - This was a max today. The good thing is my left hamstring had no pain at all. However, I could feel how weak my abs have gotten during the layoff. The pull was all back.

Reverse Hypers
180 - 3X10

Pulldown Abs
100 - 3X10 - Supersetted w/ Hypers

Coke
10-12-2011, 10:25 AM
Sorry to hear about your dad, keep hanging tough with everything.

jp2004c5
10-12-2011, 06:16 PM
Sorry to hear about your dad, keep hanging tough with everything.

Thanks. I really appreciate it.

jp2004c5
10-12-2011, 06:16 PM
Wed 10/12/2011

Went to the commercial gym today. I have a few times I have to use up before my membership expires on Nov 1st. Wasn't expecting much today. After three weeks off, I feel weak.

Barbell Overhead Push Press
135X5
225X5
275X5
315X3
365X1 - Stopped here, I was wobbling all over the place. My core is weak right now and man I can feel it. Unstable was an understatement.

Close Grip Bench Press Lockouts off Pins (Bar at midway point)
225X5
315X5
405X5
455X4
495X1
515X1 - Wanted to do something different. Haven't done lockouts in forever b/c of my shitty home power rack. Used to do them all the time when my bench was in the 500's.

V-Bar Lat Pulldowns
140,170,190X10

Lying Dumbbell Tricep Extensions
50's, 60's X10
70's X 8 - Supersetted w/ Pulldowns

V-Bar Tricep Pushdowns
150,160,170X12

Chest Supported Rows (Straight Grip)
70,90X10
135X8 - Supersetted w/ Pushdowns

jp2004c5
10-16-2011, 07:39 PM
Fri 10/14/2011

Went to Commercial gym. Was supposed to do Speed Squats, but didn't feel like it. Wanted to do something different so went with Leg Press. Decided to do a little Bodybuilding style Leg Press workout stripping the rack style. Legs shaking so bad afterwards could barely walk out of the gym.

Leg Press
180X10
360X10
540X10
720X5
900X5
1100X1 - Did 5 reps previous sets saving energy to go all out on 1100. Was shooting for 10 reps. After three week layoff, leg strength isn't back yet.
900X10
720X10
540X10
360X10
180X10 - It is now Sunday and my legs are so sore from doing this. Can barely walk HAHA!!

Dumbbell Side Bends
100,115,125X10 per side

jp2004c5
10-19-2011, 01:41 PM
Mon 10/17/2011

Had to switch my routine around a little. Tonight was supposed to be M/E LB night, but my legs are still sore from Friday night. So I made this M/E UB night. I am still feeling weak as hell. Can't believe how much strength I lost after a 3 week layoff. All my lifts seem to be down 20-30lbs, but eventually they will come back.

2" Axle STRICT Press in Rack
125X5
175X5
215X5
265X5
285X1
295X1 - Had to stop here. My lower back began to hurt like hell. Don't need another injury.

2" Axle Close Grip Bench Press w/ Mini Bands
135X5
225X5
275X5
285X4 - Missed 5th rep. All my bench exercises after overhead work will be concentrating on increasing lockout strength. I hope this will help my overhead as well as my bench press.

Pulldown Abs
100 - 4X10 - Supersetted w/ CGBP

Chest Supported Rows (Parallel Grip)
80,90,100X10

Straight Bar Tricep Pushdowns
100 - 3X10 - Supersetted w/ Rows

jp2004c5
10-19-2011, 06:43 PM
Wed 10/19/2011

SSB Box Squat w/ Wide Stance (Belt, Parallel Box, Rehband Knee Sleeves)
160X3
250X3
340X2
430X2
480X2
520X2
570X2
610X1-Pussed on 2nd rep. This is where I expected to be. Going to be working the Wide Stance for awhile to try and build up my hip strength. Took three weeks off and my body feels worse now. Lower back, knees both feel like shit.

Reverse Hypers
180-3X10

Pulldown Abs
100,105,105X10

GHR
BW-3X10 - Supersetted w/ Abs

jp2004c5
10-20-2011, 05:29 PM
Thurs 10/20/2011

Decided to pass on doing Speed Overhead workout. My knees and lower back were very sore from yesterday. I instead decided to go old school and do an upper body bodybuilding workout. It was fun to get "The Pump".

Bench Press
135,225X10
315X9

Wide Grip Lat Pulldown
140,150,160X10 - Supersetted w/ BP

Incline Bench Press
135,185,225X10

Chest Supported Row (Straight Bar Grip)
70,80,90X10 - Supersetted w/ Incline BP

Flat Bench Dumbbell Flyes
30's-3X10

Parallel Grip Lat Pulldowns
160,165,170X10 - Supersetted w/ Flyes

jp2004c5
10-24-2011, 06:49 PM
Mon 10/24/2011

Been toying with the notion of using a Deadlift routine like Coan/Phillippi or Ortmayer/Magnusson. At this point I'm tired of thinking about why my Deadlift isn't going up. Just kind of want to be on something where I don't have to think. Leaning more toward the Coan/Phillippi program. I broke it out where I would do the prescribed deadlifting one day and all the assistance work another day. Decided to see if I could make it through the first week of the program, the deadlifting part, tonight. at this point, I'm just not sure if physically I'm healthy enough to do the program. I have a lot of nagging bumps and bruises that are hindering my progress.

Deadlift
135X5
225X5
315X5
405X2
495X2
535X2 - Now my right hamstring started bothering me. This is getting ridiculous. I have never had hamstring issues before.

Speed Deadlifts
430-5X3 - Was supposed to be 8X3, but my right hamstring started killing me. So frustrated right now.

Cable Side Bends
90 - 3X10 per side.

Great freaking start. Another thing is I am out of shape. That's one positive thing for training events, you move around and stay in shape.

jp2004c5
10-26-2011, 09:03 PM
Wed 10/26/2011

Got a late start tonight, 9pm. Honestly surprised I did anything. I'm exhausted. I was at the hospital last night till around 10:30pm with my Dad. They re-admitted him and had to do a procedure. Three weeks of this shit and no end in sight. It's really draining physically and mentally. On top of that work sucked ass today. I came home and passed out in my recliner in my work clothes till almost 8:30pm. Missed visiting hours at the hospital.

12" Log Press in Rack w/ JS Purple Bands
LogX5
155X5
195X5
215X3
245X2
265X1
275X1
285X1 - First time ever trying overhead w/ bands. Will continue to play with this. Just want to try some new things and see if it does anything.

Axle Close Grip Floor Press Lockouts off Pins (Pins set at Mid Range of press)
215X5
305X5
395X3
415X3
425X3
435X2 - Got greedy, missed 3rd rep.

Reverse Hypers
180 - 3X10

GH Situps
BW - 3X10 - Supersetted w/ Hypers

Coke
10-27-2011, 06:28 PM
Lifting is clearly in check despite all that is going on, glad to see it.

jp2004c5
10-28-2011, 03:06 PM
Lifting is clearly in check despite all that is going on, glad to see it.

I'm trying, but I will be honest it's hard fitting it in.

jp2004c5
10-30-2011, 07:10 PM
Fri 10/28/2011

Cambered Bar Box Squats (Shoulder Width Stance, Belt, Barefoot)
160X5
250X5
340X5
430X5
520X5
570X3
600X3

Reverse Hypers
180 - 3X10

Pulldown Abs
90,100,105X10 - Supersetted w/ Hypers

GHR
BW - 3X10

Over the weekend my right knee swelled a little. I don't know if it's from the squats or the early winter weather we had. Will monitor. Seems like the first cold day of the year my right knee swells up.

jp2004c5
10-31-2011, 08:52 PM
Mon 10/31/2011

Had to clean the basement up b/c my realtor wants to have an open house this weekend. In between sets I was sweeping up and trying to make the place look presentable. Will continue to do this all week. Had to laugh as I was scraping old tacky off the walls. People are going to come through and wonder what the hell that is HAHA!!

16" Rack Pulls (Belt, Straps, Rehband Knee Sleeve on Right Knee)
135X5
225X5
315X5
405X5
495X1
585X1
675X1
725X1
745XFLD - Probably could of gotten it, but didn't want to pull one of my hamstrings again. 725 is where I thought I would be.

Reverse Hypers
180,200,220X10

Cable Side Bends
100 - 3X10 per side - Supersetted w/ Hypers

GHR
BW - 3X10 - These bugged my right knee a bit

GH Situps
BW, 5lbs, 10lbs X10 - Supersetted w/ GHRs

jp2004c5
11-02-2011, 06:54 PM
Wed 11/2/11

Again was cleaning up the basement between sets to get ready for open house on Sunday. Right Knee felt like total shit today so decided to do Strict Press instead of Push Press on overheads.

2" Axle STRICT Press in Rack
135X5
185X5
225X5
275X5
305X1
315X1
325XFLD - Feel like I'm starting to get my strength back.

Swiss Bar Floor Press
135X10
235,285,335,340X5

Pulldown Abs
100,105,110X10 - Supersetted w/ Floor Press

Chest Supported Rows (Straight Bar Grip)
90,100,110,120X8

V-Bar Tricep Pushdowns
110 - 4X10 - Supersetted w/ Rows

Dumbbell Hammer Curls
30's - 3X10

jp2004c5
11-07-2011, 07:56 PM
Mon 11/7/2011

Took a few days off to rest my right knee. It seemed to do the trick. The swelling went down and I can actually bend it without it feeling like it was going to explode.

Deadlift (Belt, Straps, Rehband on Right Knee)
135X5
225X5
315X5
405X1
495X1
585X1
635X1 - Stopped here. Rep was so slow and pathetic didn't feel the need to do anymore. Wanted to kind of test and see where I was at. Basically at the bottom.

Cambered Bar Good Mornings (Beltless)
160,210,250,275X8

GH Situps
BW, 10lbs, 15lbs, 20lbs X10 - Supersetted w/ GMs

Reverse Hypers
180 - 3X10

jp2004c5
11-09-2011, 07:39 PM
Wed 11/9/2011

Not a great one tonight. I don't know what's wrong with me, but I just can't seem to get my strength back since the three week layoff I took. I'm at least 30lbs off on everything. Decided to do some push pressing tonight. That was a bad idea. My right knee feels fine when I do normal everyday stuff then as soon as it comes to working out nothing but pain. I was getting no pop from my legs b/c of the right knee. It pains me to say this, but I think it may be time to have the doctor check it out.

12" Log Press in Rack
195X5
245X5
285X5
305X1 - Went to singles b/c of knee pain
325X1
345X1
365X1 - This was almost a strict press. Terrible rep.
190X5 - STRICT Press
240X5 - STRICT Press
280X5 - STRICT Press

Reverse Blue Band CGBP
225X10
315,405,455X5
495X3 - My best is 550X3 HAHA!! I'm so weak right now.

Chest Supported Rows (Parallel Grip)
100,110,120X8
130X6 - Supersetted w/ CGBP

Elbows Out Tricep Extensions
50's, 60's, 70's X10

Barbell Shrugs
135,225,315X12 - Supersetted w/ Tri Exts

jp2004c5
11-10-2011, 06:30 PM
Thurs 11/10/2011

Was supposed to do Wide Stance Speed Squats tonight, but my right knee said no way. Just did lower body assistance stuff instead.

Cable Side Bends
90,100,110X10 per side

Reverse Hypers
180 - 3X10 - Supersetted w/ Side Bends

Pulldown Abs
100,105,110,115X10

GHR
BW - 4X10 - Supersetted w/ Pulldown Abs

jp2004c5
11-14-2011, 07:00 PM
Mon 11/14/2011

SSB Box Squats (Shoulder Width Stance, Belt, Rehband Knee Sleeve on Right Knee, Parallel Box, Barefoot)
160X5
250X5
340X5
430X5
520X5
610X1
635X1
660X1 - Wanted to take a semi heavy weight to test out my knee. This is where I thought I would be. I know 680 would of went tonight, but didn't go any further. My right knee started getting sore.

Stiff Leg Deadlift (Beltless, Straps)
225,275,315,335,365X5

GH Situps
BW, 10lbs, 20lbs, 25lbs X10

SSB Shrugs
160,250,340X12

Workout overall was subpar. Just can't seem to get into a groove. Seems like this winter will be like the last few. Working through minor nagging injuries. Wonder what I could do if I were 100%.

jp2004c5
11-16-2011, 09:42 PM
Tues 11/15/2011

Cardio - 30 mins walking on treadmill

Wed 11/16/2011

2" Axle STRICT Press in Rack
140X5
190X5
230X5
280X5
300X1
320X1
325X1 - Right knee still continues to bother me so strict pressing is really all it will tolerate.

Swiss Bar Floor Press
145,245,295,345X5

2" Axle Cleans
125X3 - Straight Clean
175X3 - Straight Clean
215X3 - Straight Clean
265X1 - Continental Clean
285X1 - Continental Clean
305X1 - Continental Clean - Felt brave tonight and wanted to test my bicep. Continental's felt great. Will have to work up some courage to go heavier.

Chest Supported Rows (Straight Grip)
105,115,125X8

Straight Bar Tricep Pushdowns
100 - 3X10 - Supersetted w/ Rows. Elbows were sore after pressing went with light pushdowns instead of extensions.

jp2004c5
11-21-2011, 10:45 PM
Sat 11/19/2011

Helped my girlfriend out with her workout and honestly didn't feel like doing anything. Did end up doing something.

Reverse Hypers
180 - 3X12

Hanging Knee Raises
BW - 3X12 - Supersetted w/ Hypers

jp2004c5
11-21-2011, 10:45 PM
Mon 11/21/2011

Got a super late start tonight, 10:45pm. My Dad was readmitted to the hospital tonight after being home for a week so I had to go over to my parents house and watch the dog. When I got home, even though it was late, I felt like doing something. I am off from work all this week for T-giving so I don't have to be up early tomorrow. Yesterday I took apart my parents gazebo for the winter and somehow I tweaked something on the left side right above my lower back. It bothered me all last night. I woke up this morning kind of stiff, but it loosened up as the day went on. Even though I did feel a very slight twinge of pain in the same area tonight during RAck Pulls, the workout overall went ok.

13" Rack Deadlift (Belt, Straps, Rehband Knee Sleeves)
135X5
225X5
315X5
405X5
495X1
585X1
675X1
700XFLD - 675 is where I thought I would be. 700 was just to much tonight.

Cambered Bar Good Mornings (Beltless)
200,250,300X8

Pulldown Abs
100,110,115,115X10

GHR
BW - 3X10

jp2004c5
11-22-2011, 10:13 AM
Tue 11/22/2011

Cardio - 30 mins walking on treadmill

jp2004c5
11-23-2011, 11:10 AM
Wed 11/23/2011

12" Log STRICT Press in Rack (Right Knee still bothering me so went with Strict Press)
195X5
245X5
285X5 - This was a max 5 rep set today. Couldn't get breathing right. Got light headed.
300X1
320X1
340X1
350XFLD - Lower back called it quits on set with 340. My triceps blasted the log off my chest, but when I leaned back my lower back kind of gave out. I do feel like my pressing strength is starting to come back.

2" Axle Close Grip Floor Press Lockouts (Bar position middle of my press)
215X5
305X5
395X3
435X3
445X3
455X3

Straight Bar Lat Pulldowns
160,180,200,220X10 - Supersetted w/ Lockouts

Chest Supported Row (Parallel Grip)
130X8 - Supersetted w/ Lockouts. This was the weight and reps I was planning on today. Was already warmed up. Just went for it.

Swiss Bar Hammer Curls
85,90,95X10

Straight Bar Tricep Pushdowns
90,100,110X12 - Supersetted w/ Hammer Curls. Kept weight light. Elbows very sore.

jp2004c5
11-26-2011, 10:17 AM
Thurs 11/24/2011

Did this workout Thursday night. Felt like total crap when I got home from eating all the T-giving foods. Needed to move around.

Speed Box Squat w/ Buffalo Bar (Wide Stance)
322 - 8X2
412 - 1X1
502 - 1X1 - Just wanted to see how it felt.

Cable Side Bends
110,120,125X10 per side

Reverse Hypers
230,250X10

GHR
BW-4X10

SSB Shrugs
160,250,340,430X15

jp2004c5
11-27-2011, 02:40 PM
Sun 11/27/2011

Beautiful day here in PA today. In the mid 60's, sunny. Was kind of bored so I decided to do some event training. Haven't done event training in 3 months. Kind of wanted to see where I was at.

Farmers Walk
135's X 100ft, 50ft down, drop, repick, 50ft back
225's X 100ft, 50ft down, drop, repick, 50ft back
315's X 50ft
335's X 50ft - Grip felt fine. I feel I could of gotten 355's today.

Bigg Dogg Hussafelt Stone Carry
300 X Pick
300 X 100ft
300 X 100ft - Was really, really pleased here. I was only going to do a pick to test out my left bicep. Had zero pain in it so decided to try some runs. The stone felt light. Actually the lightest its ever felt however my conditioning is about 2 out of 10 right now. Was sucking major wind.

Stopped here. My lower back was on fire by this point and my right knee was very sore.

jp2004c5
11-28-2011, 08:14 PM
Mon 11/28/2011

Body was still feeling it from yesterday's event training. Plus my head really wasn't in it tonight. My Dad got readmitted to the hospital again. Third time in nine weeks. He was in there for seven weeks, home for a week. They put him back in there last week from Monday to Friday, sent him home no better then he went in and now back in there today for who knows how long. So in light of all that is going on I decided to keep this workout somewhat light.

Speed Deadlifts (Belt, Straps and Rehband Knee Sleeves)
315 - 3X1
335 - 3X1
355 - 3X1
405 - 3X1 - Speed good, but form felt off. Felt like I was pulling hunched over.
495 - 1X1
585 - 1X1

GHR
BW - 4X12

Pulldown Abs
105,110,115X10

Coke
11-29-2011, 12:04 PM
Obviously these are not the best of times, stay strong through it all Jon.

jp2004c5
12-02-2011, 08:29 AM
Obviously these are not the best of times, stay strong through it all Jon.

Thanks. Really Appreciate it.

jp2004c5
12-02-2011, 09:33 AM
Thurs 12/1/2011

Been sick all week with a cold. The plan was to take off the rest of the week to get better. Went down to the basement last night to do laundry and decided I felt well enough to get some training in. Wasn't a bad session for being sick. Hit all the numbers I planned on.

2" Axle STRICT Press in rack
135X5
185X5
235X5
285X5
310X1
330X1
335XFLD - Got greedy

Swiss Bar Floor Press
125X10
215X5
305X5
350X5 - 4 reps, Rest/Pause, 1 rep

2" Axle Cleans
135X3 - Straight Clean
185X3 - Straight Clean
225X1 - Continental Clean
275X1 - Continental Clean
325X1 - Continental Clean - Left bicep felt fine. My right knee hurt like hell during this.

Pulldown Abs
100,110,120X10

Chest Supported Row (Straight Grip)
110,130X8

jp2004c5
12-05-2011, 09:03 PM
Mon 12/5/2011

Took the entire weekend off to try and get over this stupid cold I have. Today I feel like I'm pretty much done with it. Came home from work exhausted today. Was actually falling asleep behind the wheel driving home. Not good. I basically had my mind set on bailing on training. Laid down for awhile, took a short nap, watched some TV. Ended up catching a second wind and decided to give my planned session a go. Late start, 9pm.

16" Rack Pulls (Belt, Straps and Rehband Knee Sleeves)
155X5
245X5
335X5
425X5
515X1
605X1
695X1
745X1 - This was my planned number tonight. Hit it fairly easily and had more in the tank. Decided instead of pushing it to stick with the plan and stop there.

SSB Speed Box Squats (Wide Stance)
340 - 4X2
360 - 4X2

Pulldown Abs
100,110,120X10

GHR
BW, 5lbs, 10lbs X10

jp2004c5
12-09-2011, 12:21 PM
Thurs 12/8/2011

Only had about 40 minutes to get some kind of training in. Work this week has been crazy. I've been coming home and crashing for 2-3 hours. By the time I wake up its past 9pm. Decided I was going to do Log Strict Press in the rack and that's it. Right knee of course is still bothering me so decided against push presses.

12" Log STRICT Press in Rack
195X5
245X5
290X4 - Knew I was in trouble when I barely hit the 4th rep
305X1
325X1
345XFLD
335XFLD - The rep with 325 flew up. Thought for sure I had 345. I barely got it off my upper chest. Tried 335 and same thing. I was rushing and not concentrating. Probably would of been better off just bailing on the workout and saving it for another day. Oh well. At least I did something I guess.

jp2004c5
12-12-2011, 07:39 PM
Mon 12/12/2011

Trap Bar Deadlift (Belt, Straps, Rehband Knee Sleeves)
170X5
260X5
350X5
440X5
530X5
620X5
710X5 - Haven't done Trap Bar in close to 7 months and I felt it tonight. My right knee crunched on every rep. Felt awful.

Pulldown Abs
100,110,120X10
125X6

GHR
BW, 10lbs, 15lbs, BW, BW X10

Coke
12-13-2011, 07:17 AM
Hearing you on the trap bar deads, that ain't no joke, lol.

jp2004c5
12-14-2011, 06:28 PM
Hearing you on the trap bar deads, that ain't no joke, lol.

Seven months ago I hit 800X5 on the Trap Bar. 710X5 owned me on Monday HAHA!! I was seeing pretty stars all over the place. My back is still sore as hell from them. I really think they helped increase my Deadlift when I was doing them a lot late last year. Also, when it comes to Strongman, they are the best thing to do if you don't have access to a car deadlift apparatus. Excellent carryover.

jp2004c5
12-14-2011, 06:29 PM
Wed 12/14/2011

Decided to make tonight a Test Night for upper body. Wanted to see where my max is at for Overhead and Close Grip Bench Press. Overall, my body felt pretty good tonight. My entire back is sore as hell from the Trap Bar Deads on Monday and my right knee continues to hinder me, but I try and work through it.

12" Log PUSH Press in Rack
190X5
240X5
280X1
300X1
320X1
340X1
360X1
380X1 - Was pretty happy with this.

Close Grip Bench Press
135X10
225X5
315X5
365X1
405X1
425X1
445X1 - Stopped here. Got this weight, but knew I probably would miss 455 if I attempted it.

Chest Supported Rows (Parallel Grip)
100,120X8

Straight Bar Tricep Pushdowns
100,100X10

Stones to 54"
230X3 - Just used whatever tacky was on the stone. No pain in my left bicep. I know its only a 230 stone, but it increased my confidence big time.

jp2004c5
12-15-2011, 10:20 PM
Thurs 12/15/2011

SSB Box Squats (Sholder Width Stance, Belt, Rehband Knee Sleeves, Parallel Box)
160X5
250X5
340X5
430X5
520X3
570X1
620X1
650X1
675X1
700X1

Cable Side Bends
100,110,120X10 per side

GHR
BW - 3X12, 1X14

Coke
12-18-2011, 01:45 AM
Lifting numbers are enormous, killer work all around - major props!!

patricky
12-18-2011, 01:49 AM
Fuck me, you are one insanely strong dude.

jp2004c5
12-18-2011, 09:14 PM
Lifting numbers are enormous, killer work all around - major props!!

Thanks Coke. I appreciate it.

jp2004c5
12-18-2011, 09:14 PM
Fuck me, you are one insanely strong dude.

Thanks Patricky. I appreciate it.

jp2004c5
12-18-2011, 09:15 PM
Sat 12/17/2011

This has been by far my best week of training in a long, long time. I took a look over my training from the past year and it was a disappointing year. Had a few highlights, but injuries destroyed my progress and almost all the goals I had set for myself. Hopefully though this past week is the launching pad I need to start heading in the right direction.

Speed Overhead Press w/ Axle
175 - 4X3
185 - 4X3

Speed Bench Press (3 different grips)
185 - 9X3

Parallel Grip Lat Pulldowns
160,190,210X10

Lying Dumbbell Tricep Extensions
35's, 45's, 50's X12 - Kept it light. Elbows killing me.

Barbell Shrugs (Strict)
135,185,225X12

Pulldowns Abs
100,110,120X10

jp2004c5
12-19-2011, 10:17 PM
Mon 12/19/2011

Speed Deadlifts
365 - 6X1
405 - 1X1
495 - 1X1
585 - 1X1
635 - 1X1

Pulldown Abs
110,120X10
125,125X6

GHR
BW - 5X10

jp2004c5
12-21-2011, 08:52 PM
Wed 12/21/2011

Had a long, long day at work today. Add on top of that I woke up barely able to turn my neck (no idea how I did it) and sore as hell knees and elbows, I wasn't expecting anything spectacular tonight. Did however hit the numbers I planned on for Axle Strict Presses.

2" Axle STRICT Press in Rack
140X5
190X5
240X5
290X5
315X1
335X1 - PR!!

Swiss Bar Floor Press
125X10
215X5
305X5
355X4 - Missed 5th rep

Pulldown Abs
110,115,120X10

Chest Supported Rows (Straight Bar Grip)
100,120X8
135X6 - Supersetted w/ Abs

Rope Tricep Pushdowns
50 - 3X10

Axle Reverse Curls
35,45,55X12 - Supersetted w/ Pushdowns

jp2004c5
12-23-2011, 05:57 PM
Fri 12/23/2011

Went down last night and tried to do Speed Squats. My right knee said "hell no!!". I got pissed. Threw stuff, swore, then called it a night. Decided to at least try and finish the assistance stuff I was supposed to do last night tonight. Instead of Squats I did Good Mornings off Pins.

Cambered Bar Good Morning off Pins in Rack (Bar waist height)
160X5
210X5
250X5
300X1
340X1
390X1
430X1
455X1 - Stopped here. At this point my lower back and right knee were both screaming.

Cable Side Bends
105,115,130X10 per side

GHR
BW - 5X10

I hate going to the doctors, but I think it's time to get my knee checked out. It's becoming very frustrating.

jp2004c5
12-27-2011, 08:01 PM
Tues 12/27/2011

Tonight's workout didn't go that well. Honestly I didn't expect it to. With the holidays and me being off this week from work, my routine is all out of whack. My sleeping and eating habits are all messed up as well. Everything tonight felt heavy.

16" Rack Pulls (Belt, Straps, Rehband Knee Sleeves)
135X5
225X5
315X5
405X1
495X1
585X1
675X1 - Felt awful
725X1 - Felt worse then 675
765XFLD

Cambered Bar Good Mornings
200,250,300X8

Pulldown Abs
110 - 3X10

GHR
BW - 3X12

jp2004c5
12-28-2011, 05:59 PM
Wed 12/28/2011

Not a bad workout. Hit all the numbers I planned for today.

12" Log Push Press in Rack against Purple Bands
100X5
150X5
200X5
225X1
250X1
275X1
300X1 - PR, technically this is a PR. 15lbs better than last time. However its the second time I've done it.
310XFLD

2" Axle Cleans (Continental Cleans)
225X1
275X1
305X1
335X1

2" Axle Close Grip Floor Press Lockouts in Rack (Bar at midpoint of press)
225X5
315X5
405X3
460X3
465X2 - Missed 3rd rep. Got greedy.

Coke
12-29-2011, 10:07 AM
Not a bad workout. Hit all the numbers I planned for today.

No dude, not bad at all - good job.

jp2004c5
01-02-2012, 08:17 AM
Fri 12/30/2011

Right knee still bugging me so I passed on squatting. Just did assistance work instead. Quick workout.

Pulldown Abs
110,115,120X10

Cable Side Bends
95,115,135X10 per side

GHR
BW - 3X10, 3X12

Reverse Hypers
90,140,180X12


Sun 1/1/2012

Speed Overhead w/ Axle
175 - 4X3
195 - 4X3

Speed Bench Press (3 Different Grips)
190 - 9X3

Elbows Out Tricep Extensions
50's, 60's, 70's X10

Straight Bar Lat Pulldowns
180,205,220X10

Straight Bar Tricep Pushdowns
90 - 3X10

jp2004c5
01-02-2012, 07:49 PM
Mon 1/2/2012

13" Rack Pulls (Belt, Straps, Rehband Knee Sleeves)
135X5
225X5
315X5
405X5
495X1
585X1
685X1
705X1 - Number I wanted to hit tonight. Stopped here. All these reps felt pretty good. I'm starting to get back to where I was deadlift wise before I pulled my hamstring back in September. Been doing a lot more hamstring work and I think its working.

GHR
5lb Plate - 6X10

Pulldown Abs
110,115,120X10

jp2004c5
01-04-2012, 09:03 PM
Wed 1/4/2012

Got a real late start tonight, 9:45pm. Just didn't feel like lifting at all. Finally talked myself into staying on schedule. Set a one hour time limit and whatever I got done, I got done. Surprisingly I hit all the numbers I planned too.

2" Axle STRICT Press in Rack
145X5
195X5
245X5
295X5
320X1
340X1 - PR!!

Swiss Bar Bench Press w/ JS Mini Bands
125X5
175X5
195X5
215X5
235X5 - First time doing these so didn't know where I was at weight wise. Last set w/ 235 I had more in me.

Chest Supported Row (Straight Bar Grip)
100,120,130X8 - Supersetted w/ SB Bench

Coke
01-05-2012, 11:34 AM
Efforts are extremely nice, make no mistake bro!

jp2004c5
01-05-2012, 10:05 PM
Thurs 1/5/2012

SSB Box Squat (Shoulder Width Stance, Belt, Rehband Knee Sleeves, Parallel Box)
160X5
250X5
340X5
430X5
520X1
570X1
620X1
650X1
680X1
710X1
740XFLD - 710 felt really good. Was going to stop there, but decided to take a shot at a PR. Will hit this weight in the next few weeks.

Cable Side Bends
100,120,140X10 per side

GHR
5lb Plate - 4X10

jp2004c5
01-05-2012, 10:05 PM
Efforts are extremely nice, make no mistake bro!

Thanks Coke

jp2004c5
01-09-2012, 09:39 PM
Mon 1/9/2012

Trap Bar Deadlift (13" Pick, Belt, Straps, Knee Sleeves)
170X5
260X5
350X5
450X5
550X5
650X1
750X5 - Weight and reps I planned on hitting tonight
800X1 - Just wanted to see where I'm at. This was a slow, slow rep.

GHR
5lb Plate - 4X10
10lb Plate - 2X10

Pulldown Abs
105,115X10
125X6

jp2004c5
01-11-2012, 09:59 PM
Wed 1/11/2012

12" Log STRICT Press in Rack
100X10
190X5
240X5
290X5
325X1
345X1
350X1

Close Grip Bench Press
135X10
225X5
315X5
405X1
425X1
455X1
460X1

Chest Supported Rows (Parallel Grip)
100,120,130X8

V-Bar Tricep Pushdowns
90,100,110X10 - Supersetted w/ Rows

jp2004c5
01-14-2012, 12:33 PM
Sat 1/14/2012

Trained at Crossfit Lancaster with a few guys today. Nice facility.

2" Axle Clean and Press
125X5
175X5
215X2
265X1
305X1
325X1
345X1 - Stopped here. This is the number I planned on hitting today.

Bigg Dogg Strong Hussafelt Stone Carry
250X200ft
250X100ft
250X100ft

Stones (47") @ Home
230X1
285X1
320X3
335X1
335X1 - First time doing stones since I tore my bicep at the end of June. I was a little gun shy, but surprisingly no pain. Just got to get my confidence back now.

GHR
BW, 5lbs, 10lbs, 15lbs X10

jp2004c5
01-18-2012, 06:43 PM
Wed 1/18/2012

My head really hasn't been into training this week. Work has sucked balls everyday so far and some other things have kind of put me in a foul mood. Monday I was planning on doing a light workout, but my body was hurting so bad from events on Saturday I ended up taking the night off. My right knee continues to give me problems and its really starting to piss me off.

SSB Box Squats (Shoulder Width Stance, Belt, Rehband Knee Sleeves, Parallel Box)
160X5
250X5
340X5
430X3
520X3
570X1
600X1 - The plan was to do some reps tonight however on every rep my knee felt like it was going to explode. Got pissed off, racked the bar and moved on.

Cable Side Bends
90,110,130X10 per side

Pulldown Abs
100,110,115X10

GHR
BW - 7X10 - Supersetted w/ Side Bends and Pulldown Abs

Coke
01-19-2012, 08:38 AM
Keep on with it man, moving on strong no matter what!!

Kong
01-19-2012, 09:42 AM
Monstrous stuff mate!

jp2004c5
01-19-2012, 05:36 PM
Coke/Kong,

Thanks. I appreciate the kind words.

jp2004c5
01-19-2012, 05:37 PM
Thurs 1/19/2012

Another shitty one tonight. I don't know if it's the cold weather around here or what, but my joints were killing me today. Especially my knees and elbows. Going in I had a feeling it wasn't going to go well tonight and it pretty much didn't.

2" Axle STRICT Press in Rack
125X10
175X5
215X5
265X5
305X3 - The plan was to get 5. With my elbows killing me 3 was a struggle.
345XFLD - Have no clue why I even attempted this. I was pissed at myself for not getting 5 with 305 and thought I might be able to get 345 for one. Barely got it off my chest. Just not my night tonight. Decided to skip the Close Grip Bench/Floor Press movement I normally do after overhead work due to elbow pain.

Chest Supported Rows (Straight Bar Grip)
135,140X8

Straight Bar Tricep Pushdowns
115,125X12

Kong
01-21-2012, 07:08 AM
Your overhead numbers are sick mate! Sorry to hear about the elbow troubles and hope it subsides soon.

jp2004c5
01-23-2012, 07:36 PM
Kong,

Thanks. It sure sucks getting old HAHA!!

jp2004c5
01-23-2012, 07:36 PM
Mon 1/23/2012

16" Rack Pulls (Belt, Straps, Rehband Knee Sleeves)
135X5
225X5
315X5
405X5
495X1
585X1
675X1
765X1 - Number I planned on hitting. Left hamstring started acting up on some of the earlier sets.

GHR
BW - 1X10
5lb Plate - 5X10

Pulldown Abs
110 - 4X10

Coke
01-24-2012, 08:36 AM
Excellent with the rack pulls and overall Jon.

jp2004c5
01-25-2012, 06:28 PM
Excellent with the rack pulls and overall Jon.

Thanks Coke. I keep on fighting.

jp2004c5
01-25-2012, 06:29 PM
Wed 1/25/2012

12" Log Press in Rack
190X5
240X5
280X1
310X1
330X1
350X1
370X1
390X1 - Wanted to do a heavy single tonight. 370 flew up, but 390 was a grinder. Hardly had any pop from my right leg b/c of my knee. Sucks.

Slaterbell One Arm Dumbbell Press (10" Bell w/ 3" handle)
185 - Right Arm X FLD
185 - Right Arm X 1
185 - Left Arm X FLD
185 - Left Arm X 1 - About 2 months ago I couldn't even clean this dumbbell. I'd get halfway up and it felt like somebody stuck a knife in my left bicep. Tonight, no pain at all. Really pumped about that. Even hit a single w/ my left arm.

2" Axle CGFP Lockouts
225X5
315X5
405X3
435X3
465X3

Straight Bar Lat Pulldowns
180,200,230X10

jp2004c5
01-26-2012, 07:34 PM
Thurs 1/26/2012

Cambered Bar Good Mornings (Beltless)
160X5
210X5
250X5
300X5
350X5 - Wasn't sure my right knee would allow me to squat tonight so I decided to do GMs first just incase.

Cambered Bar Speed Box Squats (Wide Stance)
340 - 6X2

GHR
BW - 4X10

Pulldown Abs
100,105,110X10

jp2004c5
01-29-2012, 01:12 PM
Sat 1/28/2012

Was in the basement doing laundry so I decided to do a quick workout.

Speed Overhead w/ Axle
185 - 8X3

Speed Bench Press (3 Different grips)
185 - 9X3

Elbows Out Tricep Extensions
55's, 65's, 75's X10

Chest Supported Rows (Parallel Grip)
100,120,140X8 - Supersetted w/ Extensions

jp2004c5
01-30-2012, 09:47 PM
Mon 1/30/2012

Got a really late start tonight, after 10pm. Came home from work and just felt like kicking back and relaxing. I watched a movie, ate some grub, then all of a sudden just felt like lifting. The plan was to keep it light tonight and do Speed Deads and lower body assistance, but I said screw it and decided to go for it.

13" Rack Pulls (Belt, Straps, Rehband Knee Sleeves)
135X5
225X5
315X5
405X1
495X1
585X1
675X1
735X1 - PR!!, This felt easy. I had way more in the tank. However, I decided to be smart, take the PR and not kill my body. I just hope this translates over to my pull off the floor. Been doing a lot more hamstring work on the GHR and I think it's working.

GHR
BW - 4X12

Pulldown Abs
100,105,110,115X10 - Supersetted w/ GHRs

Coke
01-31-2012, 10:53 AM
Awesome new PR, especially being done that way on the fly.

jp2004c5
01-31-2012, 05:13 PM
Awesome new PR, especially being done that way on the fly.

Thanks Coke. Not sure what happened, but I wish every workout was like that. Had no intention of lifting then I'm in the basement hitting a PR with plenty more left in the tank HAHA!!

jp2004c5
02-01-2012, 07:27 PM
Wed 2/1/2012

Long ass day at work. Didn't feel like being down in the basement lifting for hours. Just wanted to get down there, hit some weights and be done. This workout lasted a little over an hour.

2" Axle STRICT Press in Rack
150X5
200X5
250X5
300X5 - Shoulders have been very sore lately so I stopped here. 300X5 was the weight and reps I planned on hitting tonight.

Swiss Bar Bench Press w/ JS Mini Bands
125X5
175X5
215X5
245X5
255X5

Parallel Grip Lat Pulldowns
180,200,220X10 - Supersetted w/ SB Bench

Chest Supported Rows (Straight Bar Grip)
105,125,125X8

jp2004c5
02-05-2012, 09:54 PM
Fri 2/3/2012

Thursday and Friday my head just wasn't into training. On top of that my body wasn't feeling that great. Forced myself to go own Friday and try and do something.

SSB Box Squat (Shoulder Width Stance, Belt, Rehband Knee Sleeves, Parallel Box)
160X5
250X3
340X3
430X3 - Stopped here. My right knee felt horrible and mentally I just wasn't into training.

GHR
BW - 4X10, 1X12

Pulldown Abs
100,110,120X10

jp2004c5
02-06-2012, 07:30 PM
Mon 2/6/2012

On Saturday, I helped moved some things out of my Grandma's house. Surprisingly, I could barely move on Sunday HAHA!!

Cambered Bar Box Squat (Wide Stance, Belt, Rehband Knee Sleeve, Parallel Box)
160X2
250X2
340X2
430X2
480X2
520X2
570X2
610X2 - This is where I thought I would be. I know my hips are weak right now and man did it show on these wide stance squats.

Pulldown Abs
110 - 4X10

GHR
BW - 5X12

Coke
02-07-2012, 11:53 AM
Wow Jon, amazed with your squats!

jp2004c5
02-08-2012, 07:14 PM
Wow Jon, amazed with your squats!

Thanks Coke. They would be better if I could get my right knee back to 100%.

jp2004c5
02-08-2012, 07:15 PM
Wed 2/8/2012

12" Log STRICT Press
195X5
245X5
295X5
315X1
335X1
355X1

Close Grip Bench Press
135X10
225X5
315X5
405X1
425X1
445X1
465X1

Straight Bar Lat Pulldowns
195,215,235X10

Elbows Out Tricep Extensions
55's, 70's, 80's X10

Chest Supported Rows (Parallel Box)
105,125X8
145X6 - Supersetted w/ Tri Exts

jp2004c5
02-09-2012, 07:48 PM
Thurs 2/9/2012

Just a quick one tonight.

Cambered Bar Good Mornings (Beltless)
160X10
250X10
340X10

Pulldown Abs
100,110,120,120X10

GHR
5lb Plate - 5X10

jp2004c5
02-14-2012, 09:11 PM
Tues 2/14/2012

No training this past weekend. Saturday went to Lancaster to watch the PA Dutch Strongman show. Very well run. Jerry and Kyle did a great job. Sunday continued to help move stuff out of my Grandma's house and stuff out of my parents house. I took yesterday off b/c I was feeling very beat up from the moving. This Saturday will be the last moving day at my Grandma's house. All the big stuff. Awesome.

Deadlift (Belt, Straps, Rehband Knee Sleeves)
135X5
225X5
315X3
405X1
495X1
585X1 - Felt like total crap.
675XFLD - Don't even know why I tried when 585 felt horrible. After this miss I supersetted it with throwing my Incline Bench against the basement wall a few times. I freaking hate the Deadlift. I've been focusing on what I feel are my weaknesses, hamstrings and lockout. I feel like I have gotten stronger in both, yet nothing. I will continue to try and improve these areas and I will also focus more on getting my hips stronger with more Wide Stance squatting. If this doesn't work I'm done.

Cambered Bar Speed Box Squats (Wide Stance)
300 - 8X2 - Kept weight light to focus on speed.

Pulldown Abs
120 - 4X10

GHR
BW, 5lbs, 10lbs, 15lbs X10