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J L S
07-15-2011, 12:09 PM
Decided to start a log, I am a competitive powerlifter... weight is around 245lbs and compete in an IPF affiliated fed and most importantly lift RAWWWRRR... no geared aspirations sadly!

without further ado: lets get this started!

J L S
07-15-2011, 12:13 PM
Squat - to low box with SSB
145 x 2
145 x 2
145 x 2
---
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2
230 x 2

SSB GM's
145 x 5
145 x 5
145 x 5

Lat pulldowns
4 sets of 10

Hypers
3 sets of 10 + 45lbs(barbell)

ab wheel
2 sets of 8

5 weeks out from nationals... nice easy one tonight

jkstrength
07-15-2011, 03:13 PM
Welcome aboard brother!

J L S
07-16-2011, 12:48 PM
Welcome aboard brother!

thanks JK!

J L S
07-16-2011, 01:01 PM
warm up
shoulder circuit-front/side/rear raises
shoulder dislocations
pec stretching

-Bench - against bands
bar x 3 x 2
135 x 3 x 3 comp grip
135 x 3 x 2 medium grip
135 x 3 x 3 close grip

-Close Grip Bench
175 x 5
185 x 5
200 x 5
225 x 5
175 x 10

-V Bar Pulldowns
4 sets of 10

-Band Pull-Aparts
3 sets of 20

-Rope Pushdown
one big rest pause set (finisher really)

another light one, will ramp the weights up over coming weeks, took the oppurtunity to bench today so im off tommorow and fresh for ME squat monday

J L S
07-18-2011, 12:22 PM
-SSB Free Squat
bar x 10
145 x 5
230 x 5
275 x 3
320 x 3
365 x 1
385 x 1
415 x 1
------
420 x 1
430 x 1
440 x 1

-3'' Block Pulls(sumo)
135 x 2
225 x 2
315 x 2 x 8

-Stiff leg deadlifts
315 x 6
315 x 6

-45 Degree Back Raise
BW+ 45lbs(bar) x 8
BW+55lbs x 8
BW+55lbs x 8

-Band abs(anti-rotation)
15 seconds held statically.. 5 second off, repeat x 3

foam roll lats/quads/lower back/upper back/IT band
lacrosse ball in the lats/upper back...OUCH

Good session, been waiting for one like this... come at the right time, confidence builder, will pay alot more attention to the recovery/soft tissue work leading into meet! 4 weeks now

jkstrength
07-18-2011, 06:12 PM
Nice squatting and pulling my man! What meet are you doing?

J L S
07-19-2011, 05:43 AM
Nice squatting and pulling my man! What meet are you doing?

thanks JK

im actually from england, found my way onto here... GBPF(IPF) raw nationals! (still a junior though)

muscle_g
07-19-2011, 06:39 PM
Looking strong dude!!! Are you a geared or raw lifter?

john o
07-20-2011, 12:39 AM
Best wishes in the meet. You're moving some nice weights!

J L S
07-20-2011, 11:29 AM
Looking strong dude!!! Are you a geared or raw lifter?

thanks buddy! I am raw lifter!


Best wishes in the meet. You're moving some nice weights!

thanks for the kind words john! they arent nice enough my friend!

J L S
07-20-2011, 11:57 AM
warm up
normal shoulder circuit
pushdowns
shoulder dislocations

Pin Press- 1'' off chest
bar x lots
135 x 8
175 x 5
225 x 5
255 x 3
265 x 3
290 x 1
305 x 1

Rolling DB Exttentions
25 x 10
25 x 10
35 x 8
45 x 5... too heavy weird 10lb makes sucha difference!

Low row(band assisted)
4 sets of 10, different grip each set (close/medium/wide/underhand)

Chest supported rear delt raise
3 sets to failure

Band upright rows
2 sets of 20

Close grip pushups(against band)/hammer curls
3 x failure - 3 sets of 8 @ 35lbs

started loading up on creatine again so as you can imagine i was pumped as hell today, had some fun playing around with the bands and adding them to exercises, the CG pushups are literally awesome, i will do them as a staple now for my triceps

the row: http://train.elitefts.com/exercise-index/band/low-row-with-band/
the pushups:http://train.elitefts.com/exercise-index/band/band-resisted-push-up/

TRY THEM :evillaugh:

jkstrength
07-20-2011, 02:27 PM
Nice work today! I think I will try those pushups.

nickp8
07-20-2011, 06:32 PM
Nice benching.

john o
07-21-2011, 12:00 AM
Of course you want more weight. Good job on those pin presses. On the CG pushups how narrow are your hands? I've done diamond pushups and they hit the triceps well.

J L S
07-21-2011, 04:29 AM
Nice work today! I think I will try those pushups.

thanks jk! they are good, more of a finisher id say but good!


Nice benching.

thanks nick!


Of course you want more weight. Good job on those pin presses. On the CG pushups how narrow are your hands? I've done diamond pushups and they hit the triceps well.

thanks john! and imagine holding your arms locked straight out in front of you, i also did them on pushup handles so neutral grip and kept elbows tucked so it was all on the triceps! they felt very similar to dips except less stress on shoulders.. I never really thought of including push up variations until as of late for less stress extra work! will give the diamond pushups a look!

macdaknife
07-21-2011, 06:43 AM
NICE!

Off Road
07-21-2011, 07:58 AM
Welcome and nice journal. Good strong workouts.

Coke
07-21-2011, 08:24 PM
Good luck with your goals, fine lifting right off bat in here.

J L S
07-22-2011, 12:44 PM
NICE!


Welcome and nice journal. Good strong workouts.


Good luck with your goals, fine lifting right off bat in here.

thanks alot fella's... feel at home already! what a warm welcome!

J L S
07-22-2011, 12:50 PM
-Box Squat- against double purples
135 x 5 x few
225 x 2 x 2
-----
245 x 2
245 x 2
245 x 2
245 x 2
245 x 5
245 x 2
265 x 2
265 x 2

-Concentric GM's - ssb bar
145 x 10
185 x 5
235 x 5
235 x 5

-Wide Grip Lat Pulldowns
4 sets of 10

-Ab wheel
2 sets of 10

love the gm's... really feel 'em mid erectors(my weakness) speed was constant throughout, was supposed to be 245 x 8 x 2 (50%) but speed was good so added a bit last two - onto 55% next week, throw some speed deads in next week too!

Off Road
07-22-2011, 01:35 PM
nice job.

macdaknife
07-22-2011, 01:55 PM
solid stuff Jay! :thumbup:

J L S
07-23-2011, 12:28 PM
nice job.

thanks man


solid stuff Jay! :thumbup:

thanks mac!

J L S
07-23-2011, 12:37 PM
Bench - 3 grips comp/narrow/close
135 x 15
160 x 3
160 x 3
160 x 3 comp
160 x 3
160 x 3 narrow
160 x 3
160 x 3
160 x 3 close
200 x 5
200 x 5 back to comp

-Close grip bench-thumbs from smooth
225 x 5
245 x 5
245 x 5

-Seated Dumbell Side Raise
20 x 15
20 x 15
20 x 15

-CS rear delt raises
3 sets of 15

-Pec dec
2x20

-Rope curls
2 x 20

Forearms are jacked up from last nights squats, trying to slowly change my grip in only slightly and from thumbless to gripping the bar with a full hand... needless to say, is a painful transition, may have to do it sparringly

macdaknife
07-23-2011, 02:38 PM
haha... what were you saying on OR's journal about reps? there's more than 60 reps on the bench alone here! don't get me wrong... I like reps! the weight you're pushing just shows me how much work I've got to do on the bench myself ;)

NickAus
07-23-2011, 04:48 PM
Strong work in here....nice training!!

Hope those forearms are ok soon bro!!

Whats your weight?

J L S
07-23-2011, 04:55 PM
haha... what were you saying on OR's journal about reps? there's more than 60 reps on the bench alone here! don't get me wrong... I like reps! the weight you're pushing just shows me how much work I've got to do on the bench myself ;)

haha its the style of training mac! they call it a dynamic effort day/speed.. applying as much force as possible to the bench reps but its also a higher volume/lower intensity day! call it what you like haha! we all have ways to go my friend! can never be strong enough!


Strong work in here....nice training!!

Hope those forearms are ok soon bro!!

Whats your weight?

thanks nic... and yeah, me too, have to get the ice out, the rope curls tend to help alot...

i am sitting at about 245lbs at the moment, slowly making my way up to 265(NEW IPF CLASSES) hopefully, im still realtively young (i think at 20) so trying to build a big strong foundation as i go! some strong boys on these boards though!

john o
07-23-2011, 10:21 PM
Two great speed days with the bench and squats! Ummm, yeah 20 is relatively young LOL. You have a bright future in the sport.

johnnyo_99
07-24-2011, 05:18 AM
great log, I'll be keeping up with this. I also lift raw for now and use westside methods.

thanks for the F6 :) I'm going to "attempt" to teach myself how to use it, I may do a geared meet sometime in the future.

larsen540
07-24-2011, 07:36 AM
Hey man nice work here. Keep it up bro

J L S
07-25-2011, 11:33 AM
Two great speed days with the bench and squats! Ummm, yeah 20 is relatively young LOL. You have a bright future in the sport.

wow... thanks man, i hope so!


great log, I'll be keeping up with this. I also lift raw for now and use westside methods.

thanks for the F6 :) I'm going to "attempt" to teach myself how to use it, I may do a geared meet sometime in the future.

thanks johhny! i enjoy training alot more when using WS methods, think thats half the battle with this sport, there are dark times and you have to plow through but if you are enjoying more PR's come easier!


Hey man nice work here. Keep it up bro

thanks buddy!

J L S
07-25-2011, 11:47 AM
High bar squats - narrower stance with OLY shoes
bar x lots
135 x 5
225 x 5
315 x 3
355 x 1
405 x 1
430 x 1
---
455 x 1
465 x 1
495 x 1

best squat to date in chucks and low bar is 515... pretty damn pleased with that, wrists/forearms didnt act up either

3'' block pulls-sumo
330 x 2 x 8

Stiff leg deads
330 x 6 x 2

Band abs
15 seconds on.. 5 off -repeat 3 times each side... need a name for these or vid!

upright rows
3 sets of 20

done! think there is something to this training every other day business too...

jkstrength
07-25-2011, 11:52 AM
Nice squatting brother!

johnnyo_99
07-25-2011, 11:53 AM
I wish I had started lifting at an earlier age. at 20 yrs old your doing great, killer squats!

macdaknife
07-25-2011, 11:59 AM
solid squats and killer SLDLs Jay! :)

Coke
07-25-2011, 03:11 PM
What you did with those squats and all are great guy.

Off Road
07-25-2011, 04:10 PM
BIG squats!

john o
07-25-2011, 10:12 PM
Heavy duty session there!

nickp8
07-26-2011, 01:02 AM
Strong squats.

J L S
07-27-2011, 12:24 PM
Nice squatting brother!


I wish I had started lifting at an earlier age. at 20 yrs old your doing great, killer squats!


solid squats and killer SLDLs Jay! :)


What you did with those squats and all are great guy.


BIG squats!


Heavy duty session there!


Strong squats.

thankyou fella's! i was certainly pleased with my efforts that day! i enjoy squatting more than any other lift though!

J L S
07-27-2011, 12:31 PM
Close Grip Incline - thumbs from smooth
bar x 20 x 2
135 x 5 x 2
175 x 5 x 2
225 x 5
245 x 3
260 x 1
270 x 1
280 x 1
235 x 3

DB press
100's x 10 x 2

Rolling DB extentions
4 sets of 15 @ 35's

T Bar rows
4 sets of 10 - alternating grips wide/close

Rear delt raises
3 sets of 12 @ 25's

curls - few sets

unsure if thats a PR or not to be honest! its quite possible, training partner pulled 650 tonight raw... envy is not accurate enough to describe my feelings towards his deadlift powers... been thinking alot about my pull lately though and think i need to attack it from in a new way, we'll see... also looks as if i might not be doing my nationals now.. biggest meet of my year over here and might not be able to go, T'riffic!

Off Road
07-27-2011, 01:11 PM
I thought 280 x 1 was pretty nice. Then I saw it was inclined with a close grip. That's a lot more than nice, it's dang strong. Nice job.

muscle_g
07-27-2011, 06:22 PM
He3ck yea it was strong!! I had no idea you were so young!!

Coke
07-27-2011, 11:52 PM
There's always next time for the nationals if you can't make it for now, good luck either way.

johnnyo_99
07-28-2011, 07:42 AM
I thought 280 x 1 was pretty nice. Then I saw it was inclined with a close grip. That's a lot more than nice, it's dang strong. Nice job.

haha, ya i thought the same thing! great work JL

macdaknife
07-28-2011, 10:09 AM
... also looks as if i might not be doing my nationals now.. biggest meet of my year over here and might not be able to go, T'riffic!

why, what's happened Jay?

john o
07-28-2011, 10:07 PM
You did great on the inclines!

J L S
07-29-2011, 12:20 PM
I thought 280 x 1 was pretty nice. Then I saw it was inclined with a close grip. That's a lot more than nice, it's dang strong. Nice job.


He3ck yea it was strong!! I had no idea you were so young!!


There's always next time for the nationals if you can't make it for now, good luck either way.


haha, ya i thought the same thing! great work JL


why, what's happened Jay?


You did great on the inclines!

thankyou fort he support fella's, im still undecided with the meet, which is not good haha... will get my head sorted this weekend, still got a week to get entry form in

J L S
07-29-2011, 12:26 PM
Squats
135 x 5 x few
225 x 2
225 x 2
315 x 2 x 3
405 x 2 x 3

Deadlift- from floor
135/225/315 x 2 - sumo
405 x 1 ... slow tried again and it was alot better but switched back to conv.
405 x 1 x 3
465 x 1 .. wanted to feel some weight, was quite fast but not a speed pull
315 x 1.. now these were speedy

Back extentions superset straight leg sit ups
2 sets of 15 of both

DB shrugs superset Upright row
2 sets of 20

got some work in, went a little heavier than should of but been good past two DE days so not the end of the world...

johnnyo_99
07-29-2011, 12:59 PM
got the shirt in, half price on a new shirt is a heck of a deal, thanks bro!

Coke
07-29-2011, 05:33 PM
Damn good session Jay.

Off Road
07-29-2011, 08:58 PM
Big squats and deads right there. Nice work!

J L S
07-30-2011, 03:05 PM
got the shirt in, half price on a new shirt is a heck of a deal, thanks bro!

no probs!


Damn good session Jay.

thanks cocoa!


Big squats and deads right there. Nice work!

thanks OR..

J L S
07-30-2011, 03:11 PM
Bench
135 x 15
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
225 x 5
225 x 5

Close Grip Bench - thumbs from smooth
245 x 3
255 x 3
255 x 3



Close grip 2 board
2 sets of 10 @ 225

Lat Pulldowns superset Reverse Pecdec
5 sets of 10/ 5 sets of 15

Curls - few sets

good session, close grip bench are PR's i think... like too think they will pay off

Coke
07-30-2011, 03:55 PM
Fine effort all around man.

jkstrength
07-30-2011, 04:00 PM
Good session bro!

john o
07-31-2011, 08:33 PM
Have you upped the weight on DE bench? Two nice workouts Jay!

johnnyo_99
08-01-2011, 05:30 AM
i'm sure it will pay off, good session.

J L S
08-03-2011, 11:31 AM
Fine effort all around man.


Good session bro!

thanks guys


Have you upped the weight on DE bench? Two nice workouts Jay!

yes i have indeed, up it each week, 50/55/60 % then add 5lbs to max and go again... if im feeling good will sometimes go alot heavier though or drift from the percentages!


i'm sure it will pay off, good session.

hopefully and thanks man

J L S
08-03-2011, 11:37 AM
Monday - ME Squat

135 x 5
225 x 5
315 x 3
405 x 1
450 x 1... got on toes... ugly, had to use more quad than i like
450 x 1.. better
495 x 1... felt good
505 x miss x 2

in retrospect i probably shouldnt have gone as heavy as i did, wanted to find an openor/2nd early and i think squatted on the friday beforehand heavier than usual, and deadlifting along with the heavy OLY squats the monday before that too probably was a little too much...

Wednesdays training-

ME Bench
135 x 5
175 x 3
175 x 3
225 x 2
245 x 2
265 x 2
280 x 1
300 x 1

pushdowns
4 sets of 15

facepulls
4 sets of 15

curls
4 sets of 10

all extended pauses... exactly like a meet bench and all moved really well, bench feels pretty damn good at the moment so ive got my eye on a PR in the back of my mind, as you can see was alot more conservative too after mondays catastrophe... squats and deads we will have to see, live and learn from the misses though and rest up until meet time, hit some lighter lifts and i think i wil be good to go for more

too much too soon and look what happens! gotta respect those weights or they crush you :tuttut:

johnnyo_99
08-03-2011, 02:05 PM
good points! what fed/meet you lifting in?

john o
08-04-2011, 09:50 PM
The weights make you respect them at one point or another. Eager to hear a meet report.

Coke
08-04-2011, 10:25 PM
You can handle it dude, moving big numbers.

J L S
08-05-2011, 01:04 PM
good points! what fed/meet you lifting in?

thanks man, gotta be critical sometimes! and GBPF(IPF) raw nationals on the 21st this month! not long now


The weights make you respect them at one point or another. Eager to hear a meet report.

thanks man, still got quite a bit of resting up to do!


You can handle it dude, moving big numbers.

thanks man, i hope so come meet time!

J L S
08-05-2011, 01:09 PM
Deadlift
135 x 5
225 x 3 x 3
315 x 1
405 x 1
465 x 1
485 x 1
500 x 1
315 x 1 x 3 (speed pulls)

first time in ages my pull has felt good, I definitely believe im one of these people who cant pull too heavy, too many times a month... will have to adapt next training cycle better to suit this more!

tone it all down now... openors next week then deload week leading into the sunday... i hope to be nice and well rested and set some meet PR's if not even better than best gym lifts, just some form of PR!... bench and now pull im confident with

Off Road
08-05-2011, 02:31 PM
500 x 1...NICE!

Coke
08-06-2011, 05:03 AM
Like those deads guy, way to be at!!

macdaknife
08-06-2011, 05:25 AM
Solid Jay, solid! :)

NickAus
08-06-2011, 06:33 AM
Looking on track!!

john o
08-07-2011, 10:10 PM
You've got a good plan and some good lifting to back it up. Nice job!

nickp8
08-08-2011, 11:23 AM
Strong pulls.

J L S
08-09-2011, 09:31 AM
500 x 1...NICE!


Like those deads guy, way to be at!!


Solid Jay, solid! :)


Looking on track!!


You've got a good plan and some good lifting to back it up. Nice job!


Strong pulls.

thanks fella's, appreciate the support alot!

J L S
08-09-2011, 09:37 AM
Bench Press(comp setup/comp grip/paused)
135 x 5
175 x 3
175 x 3
225 x 1
245 x 1
275 x 1 (openor)
305 x 1 *

Pushdowns/rope curls
2 sets of 20

Pec dec
2 sets of 15

bench moved very well today and moved it to today(monday) so had more rest from those squat fails last monday and heavy deads friday, take last squat/deadlifts tommorow and then that is truly it... solid de load into the meet... the 305 wasnt planned to be honest but i smashed my openor up and thought i have more time than i thought, so i piled the pressure on to see if i am good for a PR come meet time, it was going to go one of two ways haha... i either slowed or struggled and lost confidence, OR like i did... boomed it up and pretty much established should put up a good PR bench in 12 days!

Off Road
08-09-2011, 09:58 AM
Hitting a PR before a meet must be a big confidence booster. Very nice!

macdaknife
08-09-2011, 12:38 PM
Good effort Jay, looking good for the comp buddy.

J L S
08-09-2011, 03:55 PM
Hitting a PR before a meet must be a big confidence booster. Very nice!


Good effort Jay, looking good for the comp buddy.

thanks fella's.. and yes it was a big confidence booster, be good to go rested up! getting closer

J L S
08-09-2011, 04:00 PM
Im usually always slower with posting when it gets closer to a meet and sometimes dont even post. I think putting numbers up can sometimes get a bit boring and old logs ive kept before online i used to put up good articles i had read etc and video's i had seen...

this guy on youtube makes some damn good ones...check this out and his others(i dont know him, not pimping his vids haha) they always get me fired up

http://www.youtube.com/watch?v=g8cj2tG4KEo


you guys can add me on facebook too if you want... names Jay Smith

this link might work: http://www.facebook.com/profile.php?id=666185546

and finally as i said.. squats/deads tommorow... im out for now

Brian C
08-09-2011, 04:38 PM
Whats up Jay. See all the boys in here so came over to take a look. Training looks really good. Your numbers are solid. What weight class you competing at and what kind of total you aiming for?

Coke
08-09-2011, 09:30 PM
Definitely ready for the comp bro.

J L S
08-10-2011, 05:06 PM
Whats up Jay. See all the boys in here so came over to take a look. Training looks really good. Your numbers are solid. What weight class you competing at and what kind of total you aiming for?

thanks Brian, think i may have posted in your log already too, good to have you on board!

im competing at 242 although the IPF recently changed the classes so im sat inbetween the new 231 i think it is and 265... but im holding steady around 242 so just going to stick with that weight

im hoping for around 1350... 50lb increase from last total... my squat has seen better days but my bench and pull are feeling really strong and to be honest they are my weaker lifts so i will take some meet PR's or alltime on them, especially deadlift


Definitely ready for the comp bro.

thanks man, will be soon!

J L S
08-10-2011, 05:18 PM
Squats(comp stance, comp depth- i hope haha)
135 x 5
135 x 5
225 x 3
225 x 3
315 x 3
405 x 1 : http://www.youtube.com/watch?v=xIAIDq5-_TE
450 x 1 : http://www.youtube.com/watch?v=vfrD7p2IE3c
475 x 1
495 x 1

Deadlift - more like speed pulls
225 x 1
315 x 1
315 x 1
405 x 1
440 x 1 :http://www.youtube.com/watch?v=iVI1HUQNMDc

got some vids tonight of the earlier sets and deads... didnt film last squats as it was something more to think about, was solo tonight, no chalk, no lever belt, just some shitty old thing... did what i could, 495 didnt move as fast as i hoped and i had to GM it slightly but 475 was nice... squats come a long way to just hault like this... my deadlift did the same for months though... il adress it after this comp

right now im set on...

Squat
450
485
500 * will guage this more of 2nd and other opinions (Meet PB - best is 485 in comp)

Bench
275
300
315 (meet paused PR)

Deadlift
485
505
535 (all time PR...gym/meet)

11 days to rest up

Brian C
08-10-2011, 08:04 PM
Squats(comp stance, comp depth- i hope haha)
135 x 5
135 x 5
225 x 3
225 x 3
315 x 3
405 x 1 : http://www.youtube.com/watch?v=xIAIDq5-_TE
450 x 1 : http://www.youtube.com/watch?v=vfrD7p2IE3c
475 x 1
495 x 1

Deadlift - more like speed pulls
225 x 1
315 x 1
315 x 1
405 x 1
440 x 1 :http://www.youtube.com/watch?v=iVI1HUQNMDc

got some vids tonight of the earlier sets and deads... didnt film last squats as it was something more to think about, was solo tonight, no chalk, no lever belt, just some shitty old thing... did what i could, 495 didnt move as fast as i hoped and i had to GM it slightly but 475 was nice... squats come a long way to just hault like this... my deadlift did the same for months though... il adress it after this comp

right now im set on...

Squat
450
485
500 * will guage this more of 2nd and other opinions (Meet PB - best is 485 in comp)

Bench
275
300
315 (meet paused PR)

Deadlift
485
505
535 (all time PR...gym/meet)

11 days to rest up

Good training today. Squats and pull looked really fast. Your squat attempts look good, but bench and pulls, why not go for a pr. If you already hit 315 in a meet, then bump it up, even if its 5lbs. Same with the pull. Im just a big believer in competing for PRs. Id rather miss a lift going for a pr than playing it safe. Bench i would go 275(ok for opener), 305, 320/325 PR. Pull something like 485(ok opener again), 520, 545. Just a thought. I dont have a great pull, and before my last meet, my best was 545. I went 500,530,560. You usually lift better in a meet, so take advantage of it :)

Coke
08-10-2011, 11:55 PM
Nice job throughout Jay.

macdaknife
08-11-2011, 04:06 AM
Looked effortless Jay, you look ready man!

Off Road
08-11-2011, 07:25 AM
The vids looked easy for you.

J L S
08-14-2011, 05:59 AM
Good training today. Squats and pull looked really fast. Your squat attempts look good, but bench and pulls, why not go for a pr. If you already hit 315 in a meet, then bump it up, even if its 5lbs. Same with the pull. Im just a big believer in competing for PRs. Id rather miss a lift going for a pr than playing it safe. Bench i would go 275(ok for opener), 305, 320/325 PR. Pull something like 485(ok opener again), 520, 545. Just a thought. I dont have a great pull, and before my last meet, my best was 545. I went 500,530,560. You usually lift better in a meet, so take advantage of it :)

i agree brian, i always deadlift better in a meet too so may have to give that some consideration, I went 8/9 in my last meet and had probably my best day of lifting ever and slowly realising its not going to be like that every meet so may have to throw it out there like you have said... only reason im thinking of the total is because of selection purposes for a meet in december, could always do another meet in october time though


Nice job throughout Jay.


Looked effortless Jay, you look ready man!


The vids looked easy for you.

thanks fella's... 7 days and counting, couldnt come fast enough, fed up of waiting around now, got the pre meet blues real bad!

J L S
08-14-2011, 06:07 AM
Bench
135 x 10
175 x 10
225 x 10

DB shoulder press
2 sets of 20

pushdowns
2 sets of 20

rows
2 sets of 20

reverse pec dec
2 sets of 20

rope curls
2 sets of 20

knew if i did some rep work it would curb my enthusiasm to go heavy haha... proper deload this week, wont do alot... roll on sunday

Off Road
08-14-2011, 08:18 AM
Nice pumping session.

macdaknife
08-14-2011, 11:09 AM
Last thing you want is an injury now Jay, nice one.

john o
08-14-2011, 11:56 PM
Your training efforts will be rewarded on the platform Jay. Good luck!

Coke
08-15-2011, 10:13 PM
Major effort dude, crazy reps.

jkstrength
08-16-2011, 09:15 AM
Looking good J. Strong as hell!

J L S
08-16-2011, 11:43 AM
Nice pumping session.


Last thing you want is an injury now Jay, nice one.


Your training efforts will be rewarded on the platform Jay. Good luck!


Major effort dude, crazy reps.


Looking good J. Strong as hell!

thanks for the support as always fella's! starting to get a lil' excited now

J L S
08-16-2011, 11:46 AM
Squats
135 x 5
225 x 3
315 x 1
315 x 1

Deadlift
225 x 1
315 x 1
315 x 1
355 x 1

thats all folks, bench tommorow and thats it... time to hit the platform, been far too long, starting to shift the pre meet blues a bit now!

Off Road
08-16-2011, 02:18 PM
starting to get a lil' excited nowThere ya go...

macdaknife
08-16-2011, 03:32 PM
:strong::strong:
thanks for the support as always fella's! starting to get a lil' excited now

We're all rooting for you Jay!

jkstrength
08-17-2011, 10:28 AM
Kick some ass amigo.

Brian C
08-17-2011, 06:09 PM
REST!!Gonna smoke some weight this meet. Best of luck bro.

macdaknife
08-20-2011, 02:14 AM
all the best for tomorrow buddy!

J L S
08-22-2011, 04:51 AM
MEET REPORT

I weighed in at 242 exactly, funny that... especially being the change in weight classes which now means i get thrown into the 265's and under as there is no 242 anymore :tuttut:

Squat
440
485 miss
485 miss

Bench
275
300
315 miss

Deadlift
495 miss
passed
passed

awful day, 3rd squat i dumped over my head, spotters didnt get it in time but ironically they grabbed me too early everyone said on my 2nd(no excuses though, that should be an easy squat for me)

bench went well.. smashed first two, 3rd think the head judge forgot he had to say press...

deadlift... nothing left, just lost my head completely when they said i hadnt locked first out fully, i felt my hams tighten and thought i will walk away before i get really hurt here, nothing to salvage really with poor squatting and no bench PR... already had 485lbs smash me on the head haha

so as you can see, not a great day for me and im sure a few of you who compete can probably also tell i didnt really want or was up for this meet at all from posts few days before, very little atmosphere at the venue too, no lifting order on the projector, i was quite disapointed... but even more so disapointed in myself, my training partner dan had an awesome day going 535/385/630 @ 260ish and another friend of mine in the same class pulled a british raw record of 670 which was the most exciting and awesome pull i've seen to date, not because of the weight but how much he wanted it and how long it took him to finish

going to sit down today and think about what i need to fix and where i want to go from here and some goals... one things for sure, if im not 100% commited to a meet again, im going to pull out early or get somebody to give me a massive kick in the ass so this doesnt happen again... stay tuned, resolve has been strengthened

macdaknife
08-22-2011, 05:38 AM
the 485lbs smash probably didn't help motivate you for the rest buddy and I'm not surprised (most people would have been on their way to A&E!). you said it yourself... resolve is strengthened. when's the next meet you're looking at?

Off Road
08-22-2011, 07:04 AM
Sorry to hear it didn't turn out the way you had planned. I'm sure you feel pretty bad now, but once you get in there training again I'm sure the fire will return. Good luck.

Brian C
08-22-2011, 08:22 AM
Keep your head up bro. Everyone has meets like this. You learn from your misfortunes and make yourself better. Thats what I love about our sport. Continually striving to better yourself. And having a shitty venue doesnt help either. Sounds like my last meet. Ill never do that one again. Take things slow and figure out what you want. It will all fall into place for you.

nickp8
08-22-2011, 01:54 PM
Don't worry about it. On to the next one.

jkstrength
08-22-2011, 02:27 PM
Bounce back and kill it next time bro.

Coke
08-23-2011, 10:34 AM
The experience alone carries great meaning which you can use as fuel or empowerment for the next outing.

J L S
08-23-2011, 04:15 PM
the 485lbs smash probably didn't help motivate you for the rest buddy and I'm not surprised (most people would have been on their way to A&E!). you said it yourself... resolve is strengthened. when's the next meet you're looking at?

no idea yet mac! was good speaking to you earlier...


Sorry to hear it didn't turn out the way you had planned. I'm sure you feel pretty bad now, but once you get in there training again I'm sure the fire will return. Good luck.

the fires back already my friend, big wake up call


Keep your head up bro. Everyone has meets like this. You learn from your misfortunes and make yourself better. Thats what I love about our sport. Continually striving to better yourself. And having a shitty venue doesnt help either. Sounds like my last meet. Ill never do that one again. Take things slow and figure out what you want. It will all fall into place for you.

thanks brian, you seem as if you have been around for a long time, glad to have you in here, i think you could offer some good perspectives to my training in the future!


Don't worry about it. On to the next one.

yep... il bounce back


Bounce back and kill it next time bro.

thanks JK.. thats the plan!


The experience alone carries great meaning which you can use as fuel or empowerment for the next outing.

couldnt have put it better myself...

the support from all you guys is unreal, especially to somebody who hasnt been on these boards a while, i went in and trained tonight because of some personal stuff at home but i dont want to be that guy posting all his shit up in a log because lets be honest, no 20 year olds life is normal and there are people going through the same or worse everywhere... one thing in life we can control is the iron... thats where my head lies now. Its a therapuetic release to say the very least.. going to be a few long posts now as i put up a brief outline of my plan for next 8-10 weeks and tonights training, then il be going through all your logs!

J L S
08-23-2011, 04:34 PM
i will be following your typical M/E.. D/E split, bare in mind this is a very brief outline, i already know all my chosen lifts and max effort exercises and DE percentages etc/accesory movements

- going to limit sessions to 5-6 movements at most
-Will do majority of heavy work on ME days and more volume based(not as heavy accesory work) on DE
-Tried to keep it as simple as possible, so being an 8 week training cycle ive picked 4 movements and obviously will rotate them twice(2 week rotations), gone for bang for buck and everything obviously aimed at weaknesses, you will see how this unfolds as the time goes on but just for examples sake

ME Exercise (GM-4 variations/DL-2 variations/Box squat variation-2...weakness based)
Secondary exercise(weakness)- front squat/seated GM/Rack pull/Close stance Low Box SQ
hams- again 4 exercises(2 weeks each)
Abs - heavy leg raises/side bends/ab wheel/ decline sit up
lower back - back raises/ back extentions/ band gm's for reps

follow same format for max effort upper except your standard me exercise, tri's,lats,upper back, picking a few exercises and rotating them evenly giving them time to work

The DE is also simple... for lower i will follow a 4 week wave that dave tate posted in his log a while back with certain percentages and squat against bands with the SSB bar(throw me forward) and repeat it twice, follow that up with speed deadlift for 3 weeks and the 4th week the ME exercise is a pull, so obv no speed deads that week on DE day.. follow that up with heavy torso work

DE bench 3 weeks of 8x3..45/50/55% respectively... 4th week 5x5 go by feel... repeat... theres 8 weeks worth, follow it up with dumbells for reps and your standard triceps/lats/upper back

thats about it to be honest, like i said its brief, but on paper it looks like its going to be pretty effective, theres a few changes in there from a typical westside split but ive tried to stay as true to it as possible baring in mind what i believe to be my weaknesses... beauty of this system is its so adaptable though, its more of a methodology than a training split

9th week de load... 10th week test maxes on 3 powerlifts or a meet if i can find one! WISH ME LUCK!

goals - squat 520
bench 325
deadlift 540

those goals may seem out there reading my meet report but believe me, i was that bad on the day... ive come close all these before, just getting back and past there

J L S
08-23-2011, 04:50 PM
Box squat - SSB parralel box
135 x 5
135 x 5
225 x 2
-------
225 x 2 + bands
225 x 2 + bands
225 x 2 + bands
225 x 2 + bands
225 x 2
225 x 2
225 x 2
225 x 2

vids: http://www.youtube.com/watch?v=COU9eJIydjc
http://www.youtube.com/watch?v=1_gcjxZZ3xI


Rack pulls - below knee
225 x 2 x 6

KB swing
2 sets of 20

Hanging leg raises
2 sets of 15

Side bends
2 sets of 15

nice and easy, attaching bands to that ssb certainly makes for an entertaining experience at the top of the lift, think it will do me some good though as if i dont raise head first and get back tight in going to be smashed into the floor... and i dont want that to happen EVER AGAIN

john o
08-23-2011, 09:45 PM
Great attitude Jay!

Brian C
08-23-2011, 09:58 PM
Form looks spot on with the ssb, great work. I like your layout too. You should have pretty good success with it.

macdaknife
08-24-2011, 03:09 AM
Nice work Jay, you're all over this buddy... you will smash it at the next meet, I have no doubt!

Off Road
08-24-2011, 06:57 AM
A lot of good work in that one. Great choices on the accessory lifts.

J.C.
08-24-2011, 07:40 AM
That sucks about the meet but you seem to have a great attitude moving forward now. Good luck hitting those goals.

J L S
08-24-2011, 11:17 AM
Great attitude Jay!

thanks jon, i either went one of two ways, bitched and felt sorry for myself... or do something about it...


Form looks spot on with the ssb, great work. I like your layout too. You should have pretty good success with it.

thanks for the insight brian, im hoping so!


Nice work Jay, you're all over this buddy... you will smash it at the next meet, I have no doubt!

you know it mac!


A lot of good work in that one. Great choices on the accessory lifts.

thanks man, KB swings are a new one, good though!


That sucks about the meet but you seem to have a great attitude moving forward now. Good luck hitting those goals.

thanks JC, i will hit them!

J L S
08-24-2011, 11:25 AM
Bench
bar x 10
135 x 5 x 2
175 x 5
-add mini band
175 x 5
225 x 5
225 x 5
225 x 5
225 x 3

Flat dumbell press
55 x 10
95 x 10

DB extentions(full extention- 2 second hold at top)
25 x 15
25 x 15

Wide grip Lat pulldowns
5 sets of 10

Chest supported Rear delt raises
3 sets of 20

Fat bar curls
3 sets of 15

blasted through on my own this time in just under an hour, training partner is still enjoying his good performance from the weekend haha... cant say I blame him.

The results are up in the gym on our board aswel now so before I hit up some big lifts im going to stroll over and take a look... did 5 x5 today so i know what I have to beat in a months time when I come back to it, after a normal speed wave

Brian C
08-24-2011, 07:19 PM
That is one great volume day.

Coke
08-24-2011, 08:41 PM
Good session(s)...nice plan for the weeks ahead with some room for flexibility.

john o
08-24-2011, 09:32 PM
Nice work in the planning and training.

macdaknife
08-25-2011, 04:39 AM
nice one... how is the chest feeling after that buddy?

Off Road
08-25-2011, 06:19 AM
Looks like a good one. That's a lot of work to squeeze in under an hour. You kept a good pace.

J L S
08-25-2011, 01:48 PM
That is one great volume day.

thanks brian, paying for it today


Good session(s)...nice plan for the weeks ahead with some room for flexibility.

thanks coke, and yep, i dont want to change nothing though as it stands, im a sucker for changing things and it ruins the momentum, as i found out sunday...


Nice work in the planning and training.

thanks man


nice one... how is the chest feeling after that buddy?

thanks mac, chest, tri's and front delts are very sore so achieved what i wanted to from it... triceps need to be a hell of a lot stronger though


Looks like a good one. That's a lot of work to squeeze in under an hour. You kept a good pace.

it was a good pace indeed, thanks OR

J L S
08-25-2011, 01:59 PM
Front squats - oly shoes
bar x 15
135 x 5
135 x 5
175 x 5
175 x 5
200 x 5
225 x 5 -add belt
245 x 5
265 x 5 PR
285 x 3 PR
315 x 3 PR
225 x 20... yes, twenty.. dont ask why, was in back of my mind all day

vid of 315: http://www.youtube.com/watch?v=iMHL-Leg2bg

Seated Good Mornings - SSB BAR
100 x 15
100 x 15
100 x 15

Leg curl
3 sets of 15

Decline sit up
4 sets of 6 @ 15lb plate

good session today, im real pleased, everybody says the front squat is a good exercise however its limited by peoples upper back strength, myself included massively(as you can see in the vid - didnt happen untill that set!) as it also impacts my normal squat, that being said theres the reason behind me choosing them tonight... if i can get my front squat up to a respectable level then hopefully my upper back/mid erector strength should follow along and carry over to normal squat, thats also why i opted for reps to keep the stress in the mid erectors/upper back for longer than what would be needed to finish a normal squat

lots of PR's and some good work, SSB Gm's also lit my back up like crazy...

thought for the day - 'Winners train. Losers complain.'

macdaknife
08-25-2011, 02:34 PM
solid Jay! really nice PRs buddy!

jkstrength
08-25-2011, 06:10 PM
Nice front squats J! Like the thought of the day as well. Good attitude.

Off Road
08-26-2011, 07:00 AM
Stellar squat session! Simply awesome.

nickp8
08-26-2011, 11:45 AM
Good jobe hitting some pr's. 20 rep squats are not fun.

J L S
08-26-2011, 11:45 AM
solid Jay! really nice PRs buddy!

thanks man


Nice front squats J! Like the thought of the day as well. Good attitude.

thanks jk


Stellar squat session! Simply awesome.

thanks OR!

J L S
08-26-2011, 11:52 AM
Close grip 2 board press
135 x 10
135 x 10
175 x 10
175 x 10
200 x 10
225 x 5
245 x 5
255 x 5
265 x 5
275 x 3
290 x 3

Rack lockouts
225 x 10
225 + mini band x 10
225 + mini band x 10

Rope pushdowns- (slow eccentrics, held for 2 at top)
4 sets of 20

Side/Front raises
3 sets of 12 @ 20lbs

Rope curls
3 sets of 20

another good one, feeling surprisingly strong off the back of a meet... triceps nearly need to improve in strength and size, so alot of close gripping and tricep work is to follow... 2 board is a weak ROM for me as you can see... I would have done barbell rows for 5 sets of 6-8 today and rear delt work but my upper back is in absolute peices from yesterdays front squat/ssb gm combo... never felt so much muscular soreness in all the right places!

jkstrength
08-26-2011, 12:13 PM
Nice session J!

macdaknife
08-27-2011, 06:07 AM
Haha... Enjoy the beach! Nice one.

Off Road
08-27-2011, 07:18 AM
Good session with an emphasis on lockout.
Sets of 20s is brutal for arm work, good stuff.

Coke
08-27-2011, 09:52 PM
Way to be at it bro!!

J L S
08-29-2011, 01:27 PM
Nice session J!

thanks JK


Haha... Enjoy the beach! Nice one.

haha, I said beach weights but changed the plan on the day!


Good session with an emphasis on lockout.
Sets of 20s is brutal for arm work, good stuff.

thanks man, and yeah, good for a pump too


Way to be at it bro!!

thanks coke!

J L S
08-29-2011, 01:39 PM
Wide stance SSB GM's - off pins
145 x 5
190 x 5
230 x 5
255 x 5
275 x 3
300 x 3
320 x 3
340 x 3
355 x 3

final set: http://www.youtube.com/watch?v=eKgbCxMkJko

looks to me as if the second two are more like gm's.. looks as if i sunk my hips for the first one so its more of a anderon squat.. all PR's by default though, new exercise

Rack pulls- just below knee
225 x 5
315 x 5
405 x 5
405 x 5
315 x 10

DB Shrugs
100's x 15 x 3

Leg Curl
3 sets of 15

Decline sit ups
4 sets of 6 reps with 15lbs

45 degree back raise
4 sets of 6 with the SSB bar on back(55lbs- ish?)

interesting session, i set the pins so that it would be in a very close position to a deadlift if i dropped my arms and interestingly enough i think if i were to pull sumo i would be around that mark for sets of 3... better at singles but thats only a technique thing! speed bench tommorow...

Off Road
08-29-2011, 02:24 PM
Those are some strong GMs from the pins. Really cool exercise.

macdaknife
08-30-2011, 03:56 AM
really hitting that lower back Jay... how's it feeling today? nice work man!

J L S
08-30-2011, 09:07 AM
Those are some strong GMs from the pins. Really cool exercise.

thanks OR, they are pretty cool, deffo another good one to have in the arsenal!


really hitting that lower back Jay... how's it feeling today? nice work man!

hitting all my back hard haha! feel okay, hams took a bit of a beating and my neck/traps are sore which is good because you can never have too much beef on those! but apart from that im all good, just about go off to the gym to bench

J L S
08-30-2011, 11:34 AM
Bench
bar x lots
135 x 15
175 x 10
225 x 8
225 x 8
235 x 8
235 x 8

Flat Dumbell Presses
70's x 10
95's x 10
110's x 8

Dumbell Extentions - slow eccentric, little pause at bottom
3 sets of 15 @ 30lbs

Wide grip Lat Pulldowns
4 sets of 10

Reverse pec dec - very slow controlled
3 sets of 20

EZ curls superset with rope ab pulldowns
3 sets of 10 of each

good session today again, we opted for reps over speed bench as I still have alot of weight to play with within my weight class so a bit more muscle in the right places wont hurt and it breaks it up a bit... use speed bench as a lighter session!

Brian C
08-30-2011, 01:31 PM
Nice couple of bench sessions Jay. And some strong SSB GMs to!

john o
08-30-2011, 10:27 PM
You have been killing it since the meet!

macdaknife
08-31-2011, 06:23 AM
defo killing it! :)

Off Road
08-31-2011, 06:37 AM
Nice reps on the bench work.

J L S
08-31-2011, 11:00 AM
Nice couple of bench sessions Jay. And some strong SSB GMs to!

thanks brian!


You have been killing it since the meet!


defo killing it! :)

thanks fella's... trying!#


Nice reps on the bench work.

thanks OR!

J L S
08-31-2011, 11:03 AM
1.a - tricep pushdowns
1.b - Cable upwright rows

100 reps each

2a. - Seated low row
2b. - Reverse flyes

3 sets of 15 of each

3a. - 45 degree back raise
3b. - Decline sit up

3 sets of 15 of each

used just enough weight on the exercises to feel it towards the end, literally no rest periods or very very short, flew through in about 20 minutes if that

macdaknife
08-31-2011, 12:18 PM
20 mins? was there someone whipping you through that session? ;)

100 reps on the the pushdowns... NICE! :evillaugh:

nickp8
08-31-2011, 02:14 PM
Good job on the extra work.

J.C.
08-31-2011, 03:54 PM
Hey, you're absolutely killing it in here!

Interesting extra session too - is that for joint health and active recovery?

J L S
08-31-2011, 04:19 PM
20 mins? was there someone whipping you through that session? ;)

100 reps on the the pushdowns... NICE! :evillaugh:

i know mac, thats some good pace for me haha, i wasnt using any heavy weights though so just wanted to get in and out as quick as possible!


Good job on the extra work.

thanks nick!


Hey, you're absolutely killing it in here!

Interesting extra session too - is that for joint health and active recovery?

thanks man, trainings going well so far, deffo fuelled by the poor performance last meet, just got to keep the intensity up or higher in coming weeks!

as for the extra session ive never really been into them but i am going to use them as another way of hitting my weaknesses and adding some extra muscle in the places i need it.. they do serve a purpose for active recovery though yes and it hit quite a few muscles i used yesterday for benching so there will be fresh blood in there aiding in faster recovery!

although like i said, my triceps are lagging in size and strength and rope pushdowns are less taxing than say a 3 board close grip press or rack lockouts so you can do them more freqeuntly as they do not tax the cns as much... same with the other exercises!

the core work at the end is again something i need to keep on top off to help fix my squat issues... why do something only twice a week if you want to get a hell of a lot better at it?

this is a good article which explains a bit better than i can and was my inspiration...

http://www.westside-barbell.com/westside-articles/PDF.Files/03PDF/Extra%20Workouts%202.pdf

Off Road
08-31-2011, 05:29 PM
Extra sessions? Now you're just showing off :)

Coke
08-31-2011, 09:59 PM
Nice and steady for both days, like those GM's off pins with the SSB.

J L S
09-01-2011, 12:06 PM
Extra sessions? Now you're just showing off :)

haha thanks OR


Nice and steady for both days, like those GM's off pins with the SSB.

thanks man, they are deffo hard!

J L S
09-01-2011, 12:15 PM
Low box squat - SSB Bar
145 x 2 x few
235 x 2
add bands
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2

Speed deadlift- against band
135 x 1
225 x 1
265 x 1
265 x 1
265 x 1
265 x 1
265 x 1
265 x 1

V sit ups
3 sets of 10

no chalk... no belt, complete raw dawwg today, back was pumped after the squats! will lower sets and increase the weight in following three weeks, rest periods were stripping the bar for next person.. good way to do it

that was it... had to cut it short as training partner had to shoot and we had to sort some work stuff out or i would of stayed and completed the back raises! did some yesterday though so isnt as bad

J L S
09-02-2011, 02:16 PM
Close grip incline
bar x lots
135 x 5
175 x 5
225 x 3
240 x 3
255 x 3
255 x 3
230 x 5

Rack lockouts- close grip
225 x 5
275 x 5
275 x 5
275 x 5
225 x 15

Rope pushdowns
5 sets of 20

Barbell rows
135 x 8
175 x 8
175 x 8
175 x 8
135 x 15

Reverse incline DB flyes
3 sets of 15 @ 20lbs

didnt feel particulary strong on the incline today, PR is 275 x 3 and i honestly dont think i could have beat it today so opted to repeat my top set again and do a back down to get some volume in... return to it in a few weeks time so will hopefully smash a 1 rep or triple PR then :evillaugh:

macdaknife
09-02-2011, 02:43 PM
2 more solid workouts Jay! you weren't feeling it today but hey, it happens.

Brian C
09-02-2011, 04:36 PM
Great work Jay!

Coke
09-03-2011, 10:09 PM
Super day with the raw work and the upper body session that followed.

J L S
09-04-2011, 06:35 AM
2 more solid workouts Jay! you weren't feeling it today but hey, it happens.

yep, well i got my PR wrong and its actually 265 so being only 10lbs off in first week of real training cycle isnt too bad, like i said, il be back in a week or two to smash it on inclines!


Great work Jay!

thanks brian!


Super day with the raw work and the upper body session that followed.

thanks coke, im always raw but that day was super raw haha!

J L S
09-04-2011, 06:38 AM
I watched power unlimited last night for the first time, ive been wanting to see it for ages even though its old and never found it on the web... well I did haha

It was pretty cool to see different peoples thoughts and listen to coan and captain kirk especially! The whole following of hoss was good too, and a fitting end to see him get that total he was after... pretty funny though seeing him squat mid 8's there and now he up in the 1K area!

fired me up for my big squat day tommorow, Got low box squats with the SSB for max effort :evillaugh:

J L S
09-05-2011, 12:20 PM
Safety Squat Bar SQ- low box
bar x 2 x 3
145 x 2 x 3
235 x 2 x 2
275 x 2
320 x 2
365 x 2
410 x 2
430 x 1
450 x 1
465 x 1
475 x 1
490 x 1

Front squat
225 x 5
225 x 5
225 x 5
225 x 5

Leg Curl
4 sets of 12

Decline sit ups
4 sets of 6 @ 10lbs

brutal session, with an even more horrible main exercise... damn happy with how I did though... weight felt like a tonne on the box even with my main focus was staying tight and controlled all the way down and exploding off the box backwards(driving head back)... think this set up is going to work well for me with ME work (GM/squat/GM/deadlift= wk=1/wk=2 etc)

Brian C
09-05-2011, 12:26 PM
That is one strong SSB squat bro, great work!

macdaknife
09-05-2011, 01:48 PM
great work Jay!

jkstrength
09-05-2011, 02:47 PM
Awesome squatting J! Keep it up bro.

J L S
09-06-2011, 11:47 AM
That is one strong SSB squat bro, great work!

thanks brian


great work Jay!

thanks mac


Awesome squatting J! Keep it up bro.

thanks jk!

J L S
09-06-2011, 11:57 AM
Bench Press
bar x 15
135 x 15
175 x 10
230 x 8
230 x 8 5lbs increase on first two sets of last week
240 x 8
240 x 8 5lbs increase on last two sets from last week

Flat Dumbell Press
55 x 10
80 x 10
110's x 10 PR

Dumbell extention
35 x 15
35 x 15
35 x 15

Wide grip lat pulldown
5 sets of 10 reps

Reverse pec dec
3 sets of 12

might do my extra workout tommorow at home with resistance band and get some extra sleep in after work as got an early finish!

macdaknife
09-06-2011, 02:48 PM
Solid bench and nice PR Jay

john o
09-06-2011, 10:50 PM
You did a ton in the week I've been away. Brutal leg work and the bench is moving in the right direction.

johnnyo_99
09-07-2011, 07:48 AM
damn, huge squat session bro

Coke
09-08-2011, 01:34 AM
No joke, killer SSB squats Jay, damn good flat benching too.

J L S
09-08-2011, 11:53 AM
Solid bench and nice PR Jay

thanks steve


You did a ton in the week I've been away. Brutal leg work and the bench is moving in the right direction.

thanks man and yep, it certainly is!


damn, huge squat session bro

thanks! more of those to come i assure you!


No joke, killer SSB squats Jay, damn good flat benching too.

thanks man!

J L S
09-08-2011, 12:00 PM
Floor Press - Legs crossed
135 x 5
175 x 5
175 x 5
225 x 3
225 x 3
245 x 3
265 x 3
275 x 3
290 x 3 PR

Rack Lockouts - Close grip
225 x 5
265 x 3
290 x 3
290 x 3

Rope Pushdowns - slow eccentric
5 sets of 20 - ascending weight each set

Reverse incline DB flyes
4 sets of 12 @ 20lbs

opted for ME bench today as we had an easier/slower day at work and i know tommorow is going to be hard work so thought despite benching tuesday(wed off from training) today would be a better option and id probably have more energy+strength... payed off

back to close grip incline next ME session for 1RM then floor press week after 1RM, secondary press/exercise also swaps to barbell extentions for reps for a few weeks now then back to a close grip press (just so you can see how im moving things along)

will try and get to peoples logs after some food, so tired in the evenings now

jkstrength
09-08-2011, 02:20 PM
Awesome session J. Great job on the PR!

nickp8
09-08-2011, 06:12 PM
Strong floor pressing. Congrats on the pr.

Brian C
09-08-2011, 09:13 PM
Very nice volume J. Congrats on the PR

macdaknife
09-09-2011, 04:09 AM
another good PR Jay... very nice!!

J.C.
09-09-2011, 01:45 PM
I'm impressed by your PRs, but what really stands out is the total volume. You really work hard man. A lot of sets, a lot of reps, and a lot of weight. What's your recovery like?

J L S
09-10-2011, 03:45 AM
Awesome session J. Great job on the PR!

thanks JK, nothing on your floor presses though!


Strong floor pressing. Congrats on the pr.

thanks nick


Very nice volume J. Congrats on the PR

thanks brian!


another good PR Jay... very nice!!

thanks mac!


I'm impressed by your PRs, but what really stands out is the total volume. You really work hard man. A lot of sets, a lot of reps, and a lot of weight. What's your recovery like?

thanks JC, typically thats how the original WS system worked even on max effort days the jumps between working sets were usually small and alot of volume was performed (according to dave tate )

my recovery is generally pretty good obviously because im still quite young and accustomed to this style of training now, however i do eat ridiculous amounts of food and im always hungry, some days i do suffer though but either work around it or find another way

train smarter, not harder!

J L S
09-10-2011, 03:49 AM
Safety Squat Bar Box squats- low box
145 x 2 x 3
235 x 2 x 8


Deadlifts
worked upto 485 with no chalk or belt, was pretty rough but to be expected my deadlift is incredibly hit and miss anyway...did a few back down sets of 315 sumo

called it there... long week and im tired, welcome this weekend to eat up and recover

macdaknife
09-10-2011, 06:52 AM
That's a solid session despite the fact that you've been beasting yourself recently buddy... rest up over the weekend and start smashing it again! ;)

J L S
09-12-2011, 01:19 PM
That's a solid session despite the fact that you've been beasting yourself recently buddy... rest up over the weekend and start smashing it again! ;)

thanks mac, i got some good rest in!

J L S
09-12-2011, 01:26 PM
Squat
135 x 5
225 x 5
315 x 3
355 x 3
405 x 3
440 x 1
440 x 1
455 x 3 PR

Front Squats
135 x 5
225 x 5
245 x 5
245 x 5
245 x 5

Stiff leg deads off platform
135 x 15
175 x 15
200 x 15

Hanging leg raises
3 sets of 8

left alot to be desired tonight-honestly 2-3 reps, originally was going to do GM's but change of plan last minute as we had a guest lifter who is quite frankly awesome haha (660 raw at 54 @ 242), so we squatted with him... i left alot in the tank to keep momentum moving with 7 weeks of the training cycle still left, will take another triple in a few weeks and set the PR higher ready for a huge single meet time!

J L S
09-13-2011, 11:35 AM
Bench press
135 x 15
175 x 10
235 x 8
235 x 8
245 x 8
245 x 8
265 x 5
275 x 3

standard 4 sets of 8 with 5lb increases from last week and some heavier sets after as its the third week or wave, easiest i have ever smashed 275 up, once again had another two reps in the tank for sure

Incline Dumbells
55 x 10
80 x 10
95 x 10

Fat bar pushdowns
4 sets of 20

Chins
3 (cramp in hamstring haha)
5
few band assisted reps
set of 10 closer grip on chin machine to finish off

Facepulls
3 sets of 15

getting stronger

macdaknife
09-13-2011, 11:41 AM
getting stronger

Hell yeah!

jkstrength
09-13-2011, 01:29 PM
Nice pressing J! I used to get cramps in my hams during chins as well. I don't anymore and I have no idea why. Lol.

Coke
09-13-2011, 04:37 PM
Super with the squats, nice benching and all as well dude.

J.C.
09-14-2011, 01:47 PM
Nice pressing and squatting! Not so good chinning, lol. How much do you weigh?

J L S
09-14-2011, 03:02 PM
Hell yeah!

thanks mac


Nice pressing J! I used to get cramps in my hams during chins as well. I don't anymore and I have no idea why. Lol.

it probably doesnt help squatting the day before and having a physical job haha, its the tension and trying to keep them from swinging i suppose to help yourself up! contracts the hams and boom, cramp kills the set!


Super with the squats, nice benching and all as well dude.

thanks coke!


Nice pressing and squatting! Not so good chinning, lol. How much do you weigh?

haha, they are something i will be working on! and im about 250lbs at the moment!

J L S
09-14-2011, 03:14 PM
Box squat - low box
135 x 2 x few
225 x 2
225 x 2
235 x 2
235 x 2
245 x 2
245 x 2
255 x 2
255 x 2

Speed Deficit Deadlifts - against bands
135 x 1
225 x 1
225 x 1
315 x 1
315 x 1
315 x 1
315 x 1
325 x 1

http://www.youtube.com/watch?v=-JFDvdLdjHA

Back extentions
2 sets of 12

V sit ups
2 sets of 12

deficit pulls should help my deadlift alot.. backs rounded and need to get my head up but will work on that in coming weeks, i would of never noticed if i hadnt of got the video! this is why it pays to video your lifting!

J.C.
09-14-2011, 03:18 PM
im about 250lbs at the moment!

Ha, point taken!

J L S
09-14-2011, 03:25 PM
Ha, point taken!

haha its no excuse though! my backs pretty wide and im pretty thick aswel being short, i should be good at them! the ulitmate upper back builder and im weak as piss at them! shows a blaring weakness! ironic i fall forward in squats and fail deadlifts at the top - I think not!

if i was to do them palms facing(underhand) and i was allowed to use my arms(biceps more) i could probably bang out a few sets of 5-6, but would defeat the object!

Brian C
09-14-2011, 04:48 PM
Pulling your ham on chins is usually due to squeezing your glutes hard when trying to muscle up a rep. keep them as relaxed as much as you can and you should be fine. 2 nice accessory days buddy!

J L S
09-15-2011, 11:51 AM
Pulling your ham on chins is usually due to squeezing your glutes hard when trying to muscle up a rep. keep them as relaxed as much as you can and you should be fine. 2 nice accessory days buddy!

i'll try my god damn hardest brian! fighting with gravity is quite the epic battle! thanks man

J L S
09-15-2011, 11:59 AM
Close Grip Inclines
135 x 5
135 x 5
135 x 5
175 x 5
200 x 5
225 x 3
245 x 1
265 x 1
275 x 1
290 x 1 5lb easy PR

Barbell Extentions
Pyrmamid down to set of 8 (15,12,10,8)

Fat Bar Pushdowns
3 sets of 15

Wide Grip Low Row
3 sets of 10

Reverse Pec-Dec
3 sets of 20

Forearms are starting to give me some grief, been squeezing bars and shovels all week! great combo... got it all done in 4 days this week, not ideal but swapped things round for training partner.. At least I get 3 days off now before ME lower on monday, 290 was pretty fast but since the workload has been high I left it there knowing I had more

Brian C
09-15-2011, 05:29 PM
Strong ass Incline J, great work.

macdaknife
09-16-2011, 01:32 AM
nice one Jay!

J.C.
09-16-2011, 11:13 AM
Great pressing Jay!

Coke
09-16-2011, 10:27 PM
Good day with the incline close grips and all man.

J L S
09-18-2011, 08:53 AM
Strong ass Incline J, great work.


nice one Jay!


Great pressing Jay!


Good day with the incline close grips and all man.

thanks fella's. Bench is feeling strong, it seems to be progressing nicely, im starting to feel alot more confident top end wise too which is always good

J L S
09-19-2011, 12:30 PM
Deadlift
135 x 5 x 2
225 x 3
315 x 3
405 x 1
440 x 1
475 x 3
490 x 3 PR
500 x 2 PR

Upwright rows
5 sets of 10

AB wheel
2 sets of 10

Back extentions
2 sets of 15

didnt feel like doing alot of accesorry stuff as i had done about 400 sumo deadlifts pulling buckets of dirt out of a cellar conversion today at work, those last two sets are huge PR's for me though and my positioning felt great, it never drifted out in front of me and i pulled through nice at the top, so JK if you are reading... I guess front squats do carryover well(muscle/weakness development wise)! my weights dropped a tad aswel but thats not entirely a bad thing because been doing shit loads of physical work with new job so im on for the 242's as planned aswel... im on track and i dont intend on messing it up this time!

look like a badger atm though.. broken blood vessels galore!

jkstrength
09-19-2011, 01:01 PM
Sweet PR J! Great to hear about the front squats. I swear by them now.

J.C.
09-19-2011, 02:00 PM
look like a badger atm though.. broken blood vessels galore!

What a really weird description. I love it.

macdaknife
09-20-2011, 04:28 AM
solid deadlifting Jay. 2 nice PRs!

Brian C
09-20-2011, 08:38 AM
Great repping prs bro, congrats.

J L S
09-20-2011, 11:54 AM
Sweet PR J! Great to hear about the front squats. I swear by them now.


What a really weird description. I love it.


solid deadlifting Jay. 2 nice PRs!


Great repping prs bro, congrats.

thanks fella's, i was pretty damn happy my efforts last night, spring in my step today, thats for sure!

J L S
09-20-2011, 12:00 PM
Bench
135 x 10
175 x 10
225 x 3
240 x 6
240 x 6
250 x 6
250 x 6
225 x 13 (close grip- thumbs from smooth)

Incline Db press
45 x 10
70 x 10
95 x 12 (pr)

Neutral grip chins
5
5
3

T bar rows
2 sets of 15

Rear delt DB raises
3 sets of 15

Coke
09-20-2011, 01:04 PM
Super DB inclines, great benching in general man.

nickp8
09-20-2011, 02:12 PM
Nice bench work and pr.

macdaknife
09-20-2011, 02:32 PM
Another solid session Jay!

J.C.
09-20-2011, 04:48 PM
Plenty of good reps in there.

J L S
09-22-2011, 11:57 AM
DE Lower

Box squat - against double pink bands(dont know tension-alot?)
warm ups...
225 x 2
225 x 2
245 x 2
265 x 2
285 x 2
315 x 2
330 x 2
405 x 2 (bands off)

Deficit speed pulls
135 x 1
225 x 1
315 x 1 x 6

Ab wheel
2 sets of 10

45 degree back raise
2 sets of 15

not bad, speed was good with the bands, hence going for moderately heavy double on that last set, havent squatted heavy for a while and have GM's monday for max effort so thought i could get away with some heavier stuff tonight... got floor press tommorow, I'm going to finally crack that 315! its been a long time coming

also side note, may be aquiring some chains for our gym! that would be awesome to say the least

J L S
09-23-2011, 12:17 PM
Floor press- legs crossed
bar x few
135 x 5
175 x 5
225 x 5
265 x 3
290 x 1
315 x 1 PR
325 x 1 PR
225 x 12 (rep out)

Close Grip Bench
135 x 8
225 x 8
225 x 8
225 x 8

Straight Bar Pushdowns
3 sets of 15

Seated low cable row- V handle
3 sets of 15

Band Pull Aparts
3 sets of 25

doing something right! 25lb PR on floor press tonight, Next 4 weeks will be 2 board/1 board/3rm bench with some form of added resistance/1-2rm '' ''
feeling stronger every week!

macdaknife
09-23-2011, 03:44 PM
2 SOLID sessions and a great PR... looking good Bro!

Coke
09-23-2011, 09:47 PM
Excellent efforts Jay.

J.C.
09-24-2011, 10:30 AM
Great PR!

J L S
09-26-2011, 01:04 PM
2 SOLID sessions and a great PR... looking good Bro!


Excellent efforts Jay.


Great PR!

thanks fella's, they all add up!

J L S
09-26-2011, 01:11 PM
*supposed to be concentric SSB GM's. training partner did 1 rep and back couldnt handle it, hes been having a lot of trouble with deadlift too, but i suggested he do reverse band squats and something possessed me to want to squat again, so i did them without the bands

Squat
135 x 5 x few
225 x 5
315 x 3
405 x 2
405 x 2
440 x 1
465 x 2
475 x 2 10lbPR

Seated Good mornings - ssb bar
100 x 10
100 x 15
135 x 15
135 x 15

Upwright rows
4 sets of 10

Decline sit ups
3 sets of 15 @ BW

Hanging leg raises
3 sets of 8

glad the quick change of exercises payed off... ive been working hard at my weaknesses and confidence/form/setup with squat and its paying off, tonight training partners commented on how it looks like im a whole different squatter, staying more upright which has been my major battle, the seated gm's will stay now untill meet time (along with a big focus on ab work and chins) so my back is rock and i squat BIGGGGG :evillaugh:

J.C.
09-26-2011, 04:38 PM
ive been working hard at my weaknesses and confidence/form/setup with squat and its paying off, tonight training partners commented on how it looks like im a whole different squatter, staying more upright which has been my major battle, the seated gm's will stay now untill meet time (along with a big focus on ab work and chins) so my back is rock and i squat BIGGGGG :evillaugh:

Perfect. I've been following your efforts to do this and it's really motivated me to be a bit smarter in my training and spend more time correcting my weaknesses, which are also my abs and trying to stay upright. I'm much weaker than you, but I have exactly the same issues, so it's good to hear what worked for you. Congrats on the squat PR.

nickp8
09-26-2011, 05:07 PM
Nice pr on the squats.

macdaknife
09-26-2011, 05:33 PM
Another great PR fella... good effort! Still planning on coming along to support you at the end of next month so keep up the good work buddy!

jkstrength
09-26-2011, 08:00 PM
Awesome work in here J! BIG squat bro!

Coke
09-27-2011, 07:39 AM
Session is great, dig those killer squats.

Brian C
09-27-2011, 08:08 AM
Big efforts are paying off Jay. PRs everywhere in here, congrats!

J L S
09-27-2011, 11:37 AM
Perfect. I've been following your efforts to do this and it's really motivated me to be a bit smarter in my training and spend more time correcting my weaknesses, which are also my abs and trying to stay upright. I'm much weaker than you, but I have exactly the same issues, so it's good to hear what worked for you. Congrats on the squat PR.

thanks jc, my last meet was a big eye openor and if you need any help or have some thoughts etc, throw them my way, do my best to help!


Nice pr on the squats.

thanks nick


Another great PR fella... good effort! Still planning on coming along to support you at the end of next month so keep up the good work buddy!
good! thats what i like to hear, i will keep it rolling dont you worry!


Awesome work in here J! BIG squat bro!

thanks JK!


Session is great, dig those killer squats.

Thanks coke!


Big efforts are paying off Jay. PRs everywhere in here, congrats!

thanks brian, no better sense of satisfaction than a PR! especially one that means alot

J L S
09-27-2011, 11:49 AM
2 Board Press - comp grip
bar x few full range
135 x 5 x few
225 x 1
225 x 1
265 x 3
add 2 board
315 x 3
330 x 1
340 x 1
355 x 1
365 x miss .. technique let me down here, 2 BRD is not a nice ROM for me!
down to 1 board
315 x 3

Close grip bench - to manpon
225 x 5
245 x 5
255 x 5

Chins
6 sets of 3
1 set of 2

Low cable row
2 sets of 15 wide grip (neutral grip handle)
2 sets of 15 close grip (V handle)

previous PR is 360, and 355 was a smokeshow which is why its strange,I suppose when you're dealing with weak spots etc though the slightest things kill you, my spotter had to go or I would of took it again.. I am pretty sure my 2 brd and 1 brd numbers will be very very similar, I prefer the 1 brd as it feels less like a muscle board to me and can involve different muscles more to get more out of it.. I shall just have to PR on the 1 brd next week!

J L S
09-29-2011, 11:48 AM
Squats
135 x 5 x 2
225 x 5 x 2
315 x 5
330 x 5
355 x 5
405 x 5

Dimmel deadlifts
3 sets of 15 @ 135

Shrugs
3 sets of 15

Ab wheel
2 sets of 10

Decline sit ups
2 sets of 15

got a little done and got out! its warm over in the uk today! standard rep bench day tommorow, wont squat anything even moderately heavy untill a week monday where i plan to take 5 plates for a double! heavy deadlifts monday, got some big days coming up! (mostly ME lower haha)

macdaknife
09-29-2011, 01:45 PM
I don't know what dimmel deadlifts are (I'll google when I get home tomorrow) but nice squatting mate! I dream about deadlifting 5 plates never mind squatting them so I'm looking forward to reading that! Keep it up big fella!

nickp8
09-29-2011, 02:01 PM
Strong squats.

Coke
09-29-2011, 09:07 PM
Impressive workouts bro.

J L S
09-30-2011, 11:51 AM
would reply to you all individually but my internet isnt responding well or quickly to the boards at the moment?

RE upper
bar x few
135 x 5
175 x 5
225 x 3
245 x 6
245 x 6
255 x 6
265 x 6 PR?

DB Press (flat)
65's x 10
110's x 11 PR

DB skullcrushers
3 sets of 15 @ 40's

Chins
2 sets of 3 @ bw
2 sets of 3 @ bw+5lbs (measly i know)
1 sets of 3 @ bw+10lbs

Reverse pec dec
3 sets of 15

was struggling to begin with and tired, got through and finished well though! with a few pr's and increases on accesory work, still ticking along nicely

Coke
09-30-2011, 08:21 PM
Damn good benching sets man.

jkstrength
10-01-2011, 11:01 AM
Awesome benching J. Realy nice squatting the other day as well. Looks like whatever your doing is working!

Brian C
10-01-2011, 12:56 PM
Some serious numbers Jay, great work the last 2 days!

J L S
10-03-2011, 04:39 PM
Damn good benching sets man.


Awesome benching J. Realy nice squatting the other day as well. Looks like whatever your doing is working!


Some serious numbers Jay, great work the last 2 days!

thanks alot for the support fella's!

J L S
10-03-2011, 04:42 PM
Deadlift
135 x 5
225 x 5
315 x 3
405 x 1
485 x 1
505 x 1
515 x miss

shut it down there, very frustrated, form felt off and 505 was slow, when you consider i repped 500 after other work sets two weeks ago i was bitterly disapointed.. not much else i have to say...

got to make up for it tommorow with rep bench and drag my ass back into a good mindset with these deadlifts... its easy when everythings going your way! which it has been the past 6-7 weeks, lets see what im made of

nickp8
10-03-2011, 04:46 PM
Chalk it up to a bad day. Next week will be better.

macdaknife
10-03-2011, 05:56 PM
Chalk it up to a bad day. Next week will be better.

AGREE! We know what you're made of Jay... stay positive Buddy!

jkstrength
10-03-2011, 07:42 PM
We all have bad days. Come back and kill it next time bro.

Brian C
10-03-2011, 07:53 PM
No problem big guy. Weve all been there. Actually, it seems ive been there every day lately lol. Youll be smoking it again in no time.

J L S
10-04-2011, 10:31 AM
thanks fella's you are all awesome! support is unreal!

I have chalked it up as a bad day after thinking about it today, cant complain really when its the first real bad one in 7 weeks of training.. i think i just heap a little too much pressure on myself sometimes - and at the end of the day, it matters what i do on the platform!b:indian:

J.C.
10-04-2011, 10:33 AM
The tricky part is working out if it was just a bad day, or if it was a sign of over-training or lack of recovery.

In any case, you've been smashing it in here for weeks so don't let it get you down!

J L S
10-04-2011, 10:41 AM
Bench
bar x 15 x few
135 x 5
175 x 5
225 x 3
250 x 6
260 x 6
270 x 6 PR

Flat DB's
65's x 10
120's x 9 5 REP PR!

no spotters either, pretty silly on my part but probably could have gotten 1-2 more with a little help getting them into position at the start.. maybe ?

DB extentions
35's x 10
35's x 10
35's x 10

Kroc rows
100's x 8
100's x 8
100's x 8
(did a set of chins between each set)

Reverse pec dec
3 sets of 15

pleased with this one, tricep strength has come on so much, i remember when 1 rep with the 35's (for extentions) would have broke my nose haha! keeping 'em strict now. going to keep a bar off my back thursday so im fresh for squats monday, and 1 board for ME friday... yesterday was just another bump in the road!

macdaknife
10-04-2011, 02:55 PM
Nice 1 Jay... good to see you've moved on from the other day... 2 PRs... great work Buddy!

Coke
10-04-2011, 04:19 PM
Training is going real fine Jay, props.

J L S
10-06-2011, 12:22 PM
Nice 1 Jay... good to see you've moved on from the other day... 2 PRs... great work Buddy!

thanks mac, i try not to dwell on things like that and make shit happen! positive is the way forward


Training is going real fine Jay, props.

thanks coke, not long 'till meet time now!

J L S
10-06-2011, 12:32 PM
Bench
bar x few
135 x 5
175 x 3
add half board
225 x 3
265 x 3
265 x 1
315 x 1
330 x 1
335 x 1

Close grip manpon(thumbs from smooth)
255 x 3
265 x 3
265 x 3
265 x 3

Chins
4 sets of 4 (getting better at multiple rep sets)
2 sets of 3

Rope pushdowns
3 sets of 15

Reverse pec dec
4 sets of 12

Upright rows
3 sets of 20

alot of work tonight, awesome pump by the end, yes i really did as a powerlifter just say that... was planned for 1 brd but i left it in the work van so had to find a random piece of wood and it was just less than an inch off the chest! all PRS by default and best to 1 brd is 345 so not bad going... hopefully the overloading on thses boards and CG presses pays off when i go back to full range heavy bench next week and has forced the CNS to adapt somewhat!

fri/sat/sun off ready for last heavy squat session monday... i even brought a t shirt with 'shut up and squat' on it :evillaugh:

macdaknife
10-06-2011, 02:34 PM
make shit happen! positive is the way forward

That's exactly what we want to hear Jay! Nice pressing too Buddy!

Coke
10-06-2011, 08:23 PM
... i even brought a t shirt with 'shut up and squat' on it :evillaugh:

Now that's a damn good deal, lol.

J.C.
10-07-2011, 08:56 AM
Really dialling it in now. Hope you hit some big numbers Monday and start getting psyched for the meet.

J L S
10-10-2011, 12:11 PM
That's exactly what we want to hear Jay! Nice pressing too Buddy!


Now that's a damn good deal, lol.


Really dialling it in now. Hope you hit some big numbers Monday and start getting psyched for the meet.

thanks fella's!