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-JM-
11-27-2011, 06:15 AM
So I am just getting things going again after competing in GPC Worlds last friday. I cut weight to make the 220s and ended up bombing. I dropped my openers as I knew I didnt feel right even though I got my weight back up to around 238lbs. My first squat was high and then the next two attempts got in front of me coming out of the hole. No excuses. I just wasnt strong enough. I decided to lift on until I heard a crack and pop from my shoulders followed by shooting pains down both arms when warming up raw on the bench. Game over. Sat with ice on both shoulders feeling miserable with myself. I imagine that my joints were completely dehydrated after the cut.

Tough lesson learnt the hard way. Hopefully however, it is going to be the best thing that happened to me.

Here is my first squat. I jumped the up command and made a meal of it. Again being honest, it felt like a truck. I screwed the pooch.

mGAtrHpGqZo

One of my training partners cut weight to the 165s. He also bombed being unable to lock out his opening bench. 506lbs, a weight that he can usually do in his sleep. His gear was hanging on him. In a crazy turn of events he downed about 6 litres of water and packed away as much food as he could. Ran upstairs to weigh ins and weighed in at 182.16lbs and entered the open 198s lifting the next day......where he placed 2nd with a 1848 total @ an actual BW of 179. EPIC!!!

Anyhoo, I was back in the gym on Tuesday to get things on the move again. My next comp is on the 14th April. ~16 weeks which aint that far.

Last few sessions.........

kept things very gentle

Tues 22nd Nov
Squat
briefs
worked up to
484x3

Leg Press
4x10

45* Back Raises
4x10

Standing Pulldown Abs
4x15

Thurs 24th Nov

Bench
220x3
220x10

Stopped as I could feel the pain in both shoulders but pleased I could even handle this weight.

Inc DB
45sx15 (x3) almost theraputic more than anything

Ghetto TBars
4x10

CSR
4x10 (2 close handles / 2 wide)

Single tri Pressdowns
3x15 each

EZ Bar Curls
3x10

Sat 26th Nov

Deadlift
triples up to
484x3 beltless

Wide GMs
4x5

HS Lat Pulldowns
4x10

Leg Ext
3x20

Seated Leg Curl
3x20

Weighted Decline Abs
4x10

As I said, I took things very easy. I had planned not to do the main lifts and just hit accessory stuff each day but where is the fun in that. No squats or deadlifts? C'mon....

I have been eating clean through the week hitting 4500 cals daily. This Friday and Saturday I have just eaten everything and anything. Went for dinner with my wife last night. I had a steak topped with lightly battered jalapenos, garlic and herb fries and a cheese, chilli and tequila sauce. It was unreal. I could do it again right now. I want to pack on some mass right now which is just as well with xmas coming up. I have noted how much better I feel during the week when eating quality calories. Loads of chicken, pollock, sweet potatoes, spinach, rice, egg whites, oats, cottage cheese etc. The usual bland stuff. I have also had to eat a lot of peanut butter which is no bad thing :)

http://troll.me/images/next-zyzz/no-squats-or-deadlifts-dont-want-to-get-to-big.jpg

Look, no squats or deadlifts effects your spelling too. Thats too. :)

nickp8
11-27-2011, 02:55 PM
Sorry to hear about the meet, but you will bounce back.

-JM-
11-28-2011, 11:03 AM
Sorry to hear about the meet, but you will bounce back.

Thanks Nick. Yeah, hopefully turn things around in a big way.

-JM-
11-30-2011, 08:30 AM
Squat

*Matt Rhodes' hip mobilty/warm up - This is fantastic. Highly recommend.

Squat
old & loose briefs
bar
132x5
220x3
308x3
396x3
484x2
506x2

45* Back Raises
bwx15
+33lbx15 (x3)

Leg Press
4x10

Kneeling Pulldown Abs
4x15

Notes: Still taking it easy and had a definite reduction in shoulder pain. Good sign. I just need to go easy on them for another little while before getting back in the shirt after xmas.

Brian C
12-01-2011, 06:37 AM
Ahh found you. New cycle, new log..got it. Good lessons learned with the meet. Part of growing in the sport for sure. But there is no doubt you will bounce back stronger and better then ever. Hopefully the shoulder wont cause you too much problem and heal quick.
As for the SDP sizing, i believe i took my shoulder size and dropped down a size. Im wearing a 48. Thats what i think most of us did since there is some stretch to them. Im going to remeasure myself and make sure. I knlw we didnt go by their recomendations though.

-JM-
12-01-2011, 08:17 AM
Ahh found you. New cycle, new log..got it. Good lessons learned with the meet. Part of growing in the sport for sure. But there is no doubt you will bounce back stronger and better then ever. Hopefully the shoulder wont cause you too much problem and heal quick.
As for the SDP sizing, i believe i took my shoulder size and dropped down a size. Im wearing a 48. Thats what i think most of us did since there is some stretch to them. Im going to remeasure myself and make sure. I knlw we didnt go by their recomendations though.

Hey BC,

Yeah, more focused than ever now. The shoulders are coming along ok. Handling slightly more weight each week. No need to push things at the moment.

Know what I went and did?.......Ordered a Jack shirt. Its in the post. :)

My training partner and I were so unsure with the SDP sizing that he decided to send his measurements to Rudy for a double overkill with triple sleeves. I loved everything about the Ace except the last half inch. I have heard that the Jack is easier to work than the Ace so I went with it. Cheaper too, which is always a bonus. Thats the last piece of kit I am buying for a while. House of pain stuff also goes through customs here which adds a lot onto the cost. Cant wait to get back in the kit after xmas.

-JM-
12-01-2011, 08:38 AM
Bench
worked up to
264x5 (x2)

*easy but the twinges in my shoulders were there so I stopped while ahead. Still, 44lbs more than last week and felt better than then too.

Inc DB press
palms in
3x20

WG Tbars
4x10

Low Rows
to belly
4x10

Rope Tri Pressdowns
4x15

BB Curls
3x10

Notes: Shirt splitting pumps. Not quite but I pushed a little.

Brian Hopper
12-01-2011, 10:57 AM
So here you are!!! Sorry to hear about the meet bro, but it's a lesson learned and time to get better and stronger for the next one.

Coke
12-01-2011, 09:58 PM
Best of luck going into the next phase Justin.

Brian C
12-02-2011, 08:06 PM
Thats cool you went with the Jack shirt. Im really looking forward to see how it works for you. The SDP ran me $400 US, pretty expensive for one piece. Im really digging all the Jack gear. If the canvas fails me this time around, Im returning it and going Jack too!
Nice steady work coming back so far. You'll be back full in no time.

-JM-
12-05-2011, 03:27 AM
So here you are!!! Sorry to hear about the meet bro, but it's a lesson learned and time to get better and stronger for the next one.

Thanks Hopp. Time to get bigger, better and stronger. That is a must.


Best of luck going into the next phase Justin.

Thanks a lot Terry :)


Thats cool you went with the Jack shirt. Im really looking forward to see how it works for you. The SDP ran me $400 US, pretty expensive for one piece. Im really digging all the Jack gear. If the canvas fails me this time around, Im returning it and going Jack too!
Nice steady work coming back so far. You'll be back full in no time.

Holy shit, thats a lot of cash and thats only domestic shipping. Wow!
You could go for the jack briefs under your canvas, I remember you mentioning that. It would be seriously tight as the jack stuff is very thick.
Cheers Brian.

-JM-
12-07-2011, 03:42 AM
*med ball rolling
*static stretching

Conv Deadlift
132x5 (x2)
220x5
308x3
396x2
belt
484x2
528x2
572x1

WS Arched back GMs
132x10 (x3)

Leg Ext / Leg Curl
3x20 each

VBar Pulldowns
3x10

BB Shrugs
3x20

Pulldown Abs
4x15

Notes: I am going to make my accessory work more meaningful. I have been guilty of just coasting through it far too often. I always put everything into the main lifts, no problem there but avoiding any difficulty and discomfort (as I have been) during the lifts that follow isnt going to achieve much. Time to step things up.

http://www.wannabebig.com/forums/attachment.php?attachmentid=30472&stc=1&d=1323254334

Brian Hopper
12-07-2011, 05:37 PM
Strong pulls!!!

Brian C
12-08-2011, 10:24 AM
Great pulling Justin. Im guilty too with accessories. Time to make things work.

Coke
12-09-2011, 01:38 PM
Glad to see you take that approach, the minor lifts do help complete the overall picture.

Those deads are huge, no doubt there is more where that came from.

-JM-
12-10-2011, 04:47 PM
Strong pulls!!!

Thanks Brian.


Great pulling Justin. Im guilty too with accessories. Time to make things work.

Time to nut up and take care of business on all fronts. Mobility and conditioning included :)


Glad to see you take that approach, the minor lifts do help complete the overall picture.

Those deads are huge, no doubt there is more where that came from.

Thanks Terry. Looking back, its an area that needs a lot of work. Easy one.

-JM-
12-10-2011, 05:03 PM
*mini band dislocates/pull aparts/tri ext
*static stretching
*med ball rolling

Bench
barxsome
132x10
176x5
220x3
264x3
308x3

Stopped benching here. Great that I got 300+ back in my hands but my shoulders were pinching like hell. Especially the right. Not ready yet.

Low Rows
to belly
3x8 heavyish

HS Pulldown
3x10

face Pulls
3x15

V bar Tri Pressdowns
+mini band
3x15

Notes; Shoulders are still smoked. Thought they were coming good but this just felt plain painful.

-JM-
12-10-2011, 05:16 PM
*foam roll
*dislocates
*static stretch

Squat
old & loose briefs
132x10
220x3
308x3
396x3
belt
440x3
484x1
506x1

Leg Press
~600lbs
4x10


45* Back raise
+33lbs
4x10

Decline Abs
+33lbs
4x10


Notes: Looking forward to getting stuck back in after xmas. Hard to get motivated today when just coasting like this. Plus these sessions are in a commercial gym. Complete bullshit.

Brian Hopper
12-10-2011, 05:33 PM
Nice work bro!!!

Brian C
12-11-2011, 10:13 AM
[QUOTE=-JM-;2523279Notes: Looking forward to getting stuck back in after xmas. Hard to get motivated today when just coasting like this. Plus these sessions are in a commercial gym. Complete bullshit.[/QUOTE]

Couldnt agree with you more. I just want to get the dam holidays over and get back to training right. Squatting solo in a commercial gym is teh suck. Im just miserable when im there..

nickp8
12-11-2011, 12:39 PM
Nice work, everything looks strong.

Coke
12-11-2011, 01:14 PM
No joke about the setting, serious lifters need the right atmosphere in order to elevate.

Those sessions are ace just the same, make no mistake.

-JM-
12-19-2011, 05:10 AM
Nice work bro!!!


Couldnt agree with you more. I just want to get the dam holidays over and get back to training right. Squatting solo in a commercial gym is teh suck. Im just miserable when im there..


Nice work, everything looks strong.


No joke about the setting, serious lifters need the right atmosphere in order to elevate.

Those sessions are ace just the same, make no mistake.

Thanks a lot guys...

-JM-
12-19-2011, 05:17 AM
Squat
loose briefs
132x5
220x5
308x5
belt
396x3
462x2
506x2

Conv Deadlift
132x5
220x3
308x3
396x3
belt
484x1
506x4

Weighted Decline Abs
4x10 w/33lbs

Foam Roll
20mins

Notes: I be platin'...

-JM-
12-19-2011, 05:19 AM
CGBP
worked up to
286x5 & stopped

DB Shoulder Press
70sx10 x3

Dips
50 over 3 sets

Low Row to Belly
4x10

BB Shrugs
3x20

Rear Delt Cables
3x10

Front Plate raise
3x15

Notes: Shoulders in bad shape. Especially the right.

Brian Hopper
12-19-2011, 02:42 PM
Nice back-to-back sessions!!!

Coke
12-20-2011, 07:05 AM
Hanging tough with the huge squats, way to maintain - props on the great deads and accessory work as well.

Brian C
12-20-2011, 07:23 AM
I think its time to get those shoulders checked out bud. Something is going on in there.
Heck of a lower day too.

-JM-
12-21-2011, 03:16 AM
Nice back-to-back sessions!!!

Thanks Brian.


Hanging tough with the huge squats, way to maintain - props on the great deads and accessory work as well.

Thanks a lot Terry. Just treading water.


I think its time to get those shoulders checked out bud. Something is going on in there.
Heck of a lower day too.

Maybe BC. I will wait until the new year and see how they are. Cheer pal.

-JM-
12-21-2011, 03:40 AM
Wide Stance GMs
beltless
132x10
132x10
176x10
220x5
264x5

45* Back Raises
BWx15
+33x10
+44x10
+55x10

Leg Press
12pltsx10 x4

Standing Pulldown Abs
4x15

Leg Ext/Leg Curl
3x20 super setted

Notes: Biggest pump I have had in my legs and lower back in quite some time. Twas good.

-JM-
12-21-2011, 03:50 AM
http://www.wannabebig.com/forums/attachment.php?attachmentid=30480&stc=1&d=1324464573

Brian C
12-21-2011, 09:56 AM
"Maybe BC. I will wait until the new year and see how they are. Cheer pal. "
Hopefully all is good with them. That shirt looks incredible! Cant wait to hear about it.

Brian Hopper
12-21-2011, 10:00 AM
Now thats a xmas gift!!! Good luck with it.

-JM-
12-21-2011, 10:11 AM
"Maybe BC. I will wait until the new year and see how they are. Cheer pal. "
Hopefully all is good with them. That shirt looks incredible! Cant wait to hear about it.

Yeah, I think I know what Dave Tate meant when he said it was about as gangsta as it gets. The scoop is insane and the collar is a good 1/2" broader than the ace had. Plus all those big fat seams are 4 ply.


Now thats a xmas gift!!! Good luck with it.

Cheers Hopp. I will need it.

-JM-
12-28-2011, 03:59 PM
Squat
worked up to
484x2

Rack Pull
bogey height below knee
484x3

Weighted Decline Abs
4x10 w/33lbs

Notes: just treading water. Felt ok.

-JM-
12-28-2011, 04:04 PM
High Inc DB Press
worked up to
100sx6

Tate Press
4x10

VBar Pulldowns
4x10

Facepulls
3x15

Short Bar Tri Pressdowns
3x10

Plate Raise
3x15

Notes: Got in and out pretty quick. Just getting something done. Shoulders felt alright throughout.

-JM-
12-28-2011, 04:21 PM
Bench
Barxsome
154x8
220x5
264x3
shirt
374x3 - 3b
440x3 - 3b
484x3 - 2b
506x1 - 1b
528x1 - 3b

Face Pulls
4x10

Notes: First night back with the crew. My shirt is absolutely hanging on me but that will change when I gain about 20lbs :). May still need the sleeves altered very slightly though. I faltered with the 506 off a one board. I pressed straight up and lost the line a bit. It didnt feel particularly heavy in my hands but I ended up having to grind the lockout a bit.

HjECJdYc4AQ

Brian Hopper
12-28-2011, 07:20 PM
It's about time you updated, lol. Solid training sessions!!!

Coke
12-29-2011, 10:07 AM
Superior lifting going on, very impressive to say the least!

Brian C
12-29-2011, 08:40 PM
Great benching for the first session Justin.

-JM-
01-03-2012, 01:39 PM
It's about time you updated, lol. Solid training sessions!!!

You said it man. Havent had the training sessions to put in though lol....


Superior lifting going on, very impressive to say the least!

Lol, thanks Terry. Doesnt feel too superior.


Great benching for the first session Justin.

Cheers B. I really liked the shirt.

-JM-
01-03-2012, 01:45 PM
SLDL 3'' Deficit
double overhand and straps
402x5 x3

45* Back Raises
BWx15
+44x10 x3

Leg Press
4x10

Standing Pulldown Abs
4x15

Leg Ext / Leg Curl
3x15 each

Notes: Typically shitty feeling session after a period of over indulgence. Ready to tear it up now though. First things first........ gain 20lbs. :)

Brian Hopper
01-03-2012, 02:39 PM
Nice SLDL!!! I'll give you 20lbs :)

NickAus
01-03-2012, 05:34 PM
Found you!!!!!

Love the commitment bro!!

Strong work.

Brian C
01-03-2012, 06:30 PM
Nice SLDL!!! I'll give you 20lbs :)

I got some to give too! haha

-JM-
01-04-2012, 10:15 AM
Nice SLDL!!! I'll give you 20lbs :)

Thanks Brian. I wont be long in getting it back on. Nosebag is attached.


Found you!!!!!

Love the commitment bro!!

Strong work.

Thanks mate. I have honestly just been treading water and no more.


I got some to give too! haha

Shame on you... :) Be swole.

-JM-
01-05-2012, 03:42 AM
*liniment
*stretching
*rolling

Bench
Barxlots x2
154x10
220x3
308x6 w/slingshot
shirt on
374x3 - 3b
440x3 - 2b
484x1 - 2b
506x1 - 2b
528x1 - 2b

FacePulls
3x15

Notes: I have (like many others) got some kind of shitty mild flu like illness. I had put it down to just being a head cold (blocked sinuses, sore ears, streaming eyes, runny nose etc) but as I found out last night its effecting me all over. Everything felt like death. The gym was freezing and warming up was hard. Just felt like a load of balls from the moment I walked in.

On a plus though, since I have been having difficulty with my shoulders (right more so than left now) my training partner brought his slingshot which I tried and it worked a treat. The 308 moved like speed bench so I have ordered one. At least I can get some decent bench accessory in without having to wait until my shoulder doesnt hurt. The first week of the Southside Bench Program starts next Wednesday but that really isnt really a big issue as once the shirt is on I have little to no problems with my shoulder and as I said its almost all to do with the right shoulder now.

Brian Hopper
01-05-2012, 04:39 AM
You still got some solid bench work in considering the circumstances. Nice job!!! What's the bench program like?

NickAus
01-05-2012, 04:43 AM
Yep, great work with a cold bro!!

Btw whats your current goal for the BW?

-JM-
01-05-2012, 05:20 AM
You still got some solid bench work in considering the circumstances. Nice job!!! What's the bench program like?

Thanks Brian. Taking low volume to a whole new level. If Dorian Yeats ever benched in a shirt thats what his sessions would have looked like, lol.

The Southside Program (http://www.elitefts.com/documents/bench_shirt_training.htm)

My understanding and intentions...

*I have subbed the every 4th week raw full range to a single, for a proper deload

-3 weeks of triples to chest + heavy board work
-deload
-3 weeks of doubles to chest + heavy board work
-deload
-3 weeks singles to chest + heavy board work
-opener
-meet


Yep, great work with a cold bro!!

Btw whats your current goal for the BW?

Thanks Nick. Got something done.

I weighed exactly 230.56 first thing this morning. I want to be training around 251.

That weight seems so pathetic having just watched WSM and the guys are walking around at 390-400lbs. UNREAL.

Coke
01-05-2012, 11:37 AM
No joke, the WSM contestants are ridiculous, lol.

Unbelievable shit with the Soutside program, props alone for taking it on!

nickp8
01-05-2012, 06:41 PM
Good luck with the new program Justin.

Brian Hopper
01-05-2012, 06:41 PM
Looks like a pretty solid program, good luck with it.

-JM-
01-08-2012, 02:54 PM
No joke, the WSM contestants are ridiculous, lol.

Unbelievable shit with the Soutside program, props alone for taking it on!

Ha, thanks Terry. Its very simple which is fine by me.


Good luck with the new program Justin.

Thanks a lot Nick.


Looks like a pretty solid program, good luck with it.

Thanks Brian. I started it last time but I fell away from it. I will be seeing it through this time.

-JM-
01-08-2012, 03:12 PM
*liniment
*band dislocates
*stretching

CGBP
Barxlots x2
132x10
220x3
286x3
308x3
220x10

Dips
BWx10
+33lbsx5
+44lbsx5
+55lbsx6

Ghetto T Bars
2pltsx10
3pltsx10
4pltsx10
5pltsx8
5.5pltsx6

WG Lat Pulldowns
4x8

DB Shrugs
110sx20 (x3)

Front Plate Raise/Rear Delt Cables
3x15 each

DB Hammers
3x10

Straight Bar Tri Pressdowns
+mini band
3x15

Notes: My shoulder held out brilliantly during the CGBP. Dips dont aggrevate my shoulder much at all so I will be keeping them in there. This was the most solid session I have had since worlds. Hope it continues like this..............no chance lol

235lbs morning weight on Friday.

Brian Hopper
01-08-2012, 03:46 PM
Nice work buddy!!!

-JM-
01-09-2012, 08:09 AM
Nice work buddy!!!

Thanks dude.

-JM-
01-09-2012, 08:25 AM
*liniment
*stretching

Conv Deadlift
154x10
264x3
374x3
440x3
straps up/belt on
484x3
528x2

8'' Block Pulls
double OH w/ straps
550x3 - brutal
600x3 - even more brutal
550x3 - straps off / mixed grip = gift lol

Leg Press
4x10-15

Seated Low Row
Stackx10 left hand
Stackx10 right hand
Stackx10 both hands
done straight after each other x3 rounds

Kneeling Abs
4x15

My nose then exploded for a nice messy ending. I would say it was just from having a headcold all last week.

Notes: Nice start. On watching the videos back I can see that I was really cutting my lockouts short for the initial reps on both the conv pulls and the block pulls. I will keep this in mind and really finish each rep.

Weird one with the straps lol. 550 felt like a toy with mixed grip and strapless but with double overhand and straps on the 550 and 600 felt like buses.

X_fH8AQxZH0

Brian C
01-09-2012, 09:33 AM
Some big sessions the last couple Justin, great work! Bench accessory day was huuuuuge. Pulls are looking on point for sure too. I really like the Southside routine too. I think its going to be perfect for you.

Brian Hopper
01-09-2012, 11:31 AM
Strong pulls!!!

Coke
01-09-2012, 02:05 PM
Awesome pulling Justin!

-JM-
01-11-2012, 11:33 AM
Some big sessions the last couple Justin, great work! Bench accessory day was huuuuuge. Pulls are looking on point for sure too. I really like the Southside routine too. I think its going to be perfect for you.

Thanks BC. Going to be sticking to it rigidly this time. Cheers man.


Strong pulls!!!


Awesome pulling Justin!

Thanks a lot fellers...

-JM-
01-11-2012, 11:40 AM
*deep heat
*band stretching

Bench
Barxlots
132x10
174x5
220x3
264x3
308x1
sling shot
352x1
374x1
396x1
418x2
374x3

DB Rows
120x10
3 sets each side

Short Bar Tri Pressdowns
3x15

EZ Bar Curls
3x10

Notes: First proper run with a sling shot. Good fun and it let me handle a little weight without constantly worrying about my shoulders.

qw5sLbR8ybM

HJP
01-11-2012, 03:08 PM
Loved that pulls video back there, ripping it up! Looking good. Only just found ya journal, shame about the meet but you will bounce back man! Keep up the good work bro

Coke
01-11-2012, 03:12 PM
Quite a beast on those benching sets!!

Brian Hopper
01-11-2012, 06:02 PM
How do you like the slingshot? I'm thinking about getting one but not sure yet. I'm gonna post a Q/A in the PL section about it.

-JM-
01-12-2012, 03:49 AM
Loved that pulls video back there, ripping it up! Looking good. Only just found ya journal, shame about the meet but you will bounce back man! Keep up the good work bro

Thanks Hayden. Yeah, the meet is behind me. Just need to focus on all the training ahead of me for next comp on 14th April. :)


Quite a beast on those benching sets!!

Ha, thanks Coke!!


How do you like the slingshot? I'm thinking about getting one but not sure yet. I'm gonna post a Q/A in the PL section about it.

I think its great. It protected my shoulders a lot and its always nice to overload. The groove is way closer to raw than shirted though. It definitley does not load like a shirt would at least for me anyway. Its definitely fun to use. Easy on, easy off. I am sure as the weeks go on I will have more to report. That was only my second ever time using one and the first one I used was way too big. Yeah, a Q&A would be a great idea.

NickAus
01-12-2012, 03:58 AM
They way you move 240 Im suprised you dont pull 300!!

I always like your deadlift videos.

Great bench day!!

-JM-
01-12-2012, 04:52 AM
They way you move 240 Im suprised you dont pull 300!!

I always like your deadlift videos.

Great bench day!!

I might Nick :) I just havent attempted it and I wont until the middle of March. I want to smoke it.

Thanks a lot man.

Brian C
01-12-2012, 08:25 AM
Bench form is looking spot on. Great work. Im really intetested in a sling shot too. Tone keeps busting my balls every time I bring it up "Its a shirt dude" Is all he says. Im like "whatever fatman". haha. Its cheap enough that im going to get one I think.

nickp8
01-12-2012, 01:29 PM
Nice bench work.

-JM-
01-14-2012, 05:37 PM
Bench form is looking spot on. Great work. Im really intetested in a sling shot too. Tone keeps busting my balls every time I bring it up "Its a shirt dude" Is all he says. Im like "whatever fatman". haha. Its cheap enough that im going to get one I think.

Thanks B. I would say get one for sure. They are just another tool though they protect your shoulders brilliantly. Really easy to get the hang of.


Nice bench work.

Thanks Nick!

-JM-
01-14-2012, 05:55 PM
*deep heat
*stretching

Squat
against average bands
bar+B x10
briefs
176+B x5
286+B x3
396+B x2
wraps
506+B x2
528+B x1
550+B x1

Hypers
BWx15
+purple band x10 (x2)
+blue band x10

Standing Pulldown Abs
3x10
1x8

Leg Ext
3x15

Notes: First squat night of squat training template and all was well.

Here are the 528 and 550 sets.....
6BJkED7IsSY

-JM-
01-14-2012, 06:25 PM
*deep heat
*static stretching
*band dislocates

CGBP
barxlots
132x10
220x5
264x1
slingshot
308x3
352x3
374x3
396x3

Dips
BWx10
+44x5
+55x5
+66x5
+77x5

Ghetto TBar Rows
3 pltsx10
4 pltsx10
5 pltsx8,6

WG Lat Pulldowns
4x10

DB Shrugs
110sx20 (x3)

Vbar Tri Pressdowns
3x15

EZ Bar Curls
3x10

Notes: Commercial gym session sporting squat face from last night. Good times.

NickAus
01-14-2012, 06:40 PM
Those squats were great, form looks good bro!!

What I meant by saying you look like you could pull 300 is it looks like your ready now, your pulls are strong bro not sure if you realize how good you are there!!

Brian Hopper
01-14-2012, 08:03 PM
Squat form looks pretty good Justin, nice job!!!

HJP
01-14-2012, 08:24 PM
Squats looked pretty good mate, good smooth acceleration up!

Brian C
01-15-2012, 09:16 AM
Very nice looking squats buddy. Glad to see you with a monolift. Makes things so much easier.
Also solid overload work with the sling shot. I definately think im picking one up.

-JM-
01-16-2012, 08:22 AM
Those squats were great, form looks good bro!!

What I meant by saying you look like you could pull 300 is it looks like your ready now, your pulls are strong bro not sure if you realize how good you are there!!

Thanks Nick. Thats really encouraging to hear. I am doing a deadlift comp at the very end of March which I will be using as my last heavy DL training before my full power comp on the 14th April. The goal will be the 300kg pull. :)


Squat form looks pretty good Justin, nice job!!!

Thanks Hopp. Still a lot of work needing done.


Squats looked pretty good mate, good smooth acceleration up!

Thanks Hayden. Depth is the issue for me. Working on it.


Very nice looking squats buddy. Glad to see you with a monolift. Makes things so much easier.
Also solid overload work with the sling shot. I definately think im picking one up.

Cheers B!! Its great working out of a mono. Walk outs are teh suck. Get one. I think you would put up around 440+ in it they way your benching is these days.

-JM-
01-16-2012, 08:26 AM
*deep heat
*leg press x30
*facepulls
*static stretching

Conv Deadlift
154x5
264x5
374x3
belt & straps up
484x3
561x2

8'' Block Pulls
594x2 (x3)

Leg Press
3x15

Low Rows w/ VBar
single hand x6 each side
x10 both hands
3 rounds

Standing Pulldown Abs
4x12-15

Notes: No issues to report.

Top set, 561x2...
aRoRT0PbCpE

Brian C
01-16-2012, 10:37 AM
Killing it buddy. Nice and fast!

Brian Hopper
01-16-2012, 04:20 PM
Good job Justin!!!

NickAus
01-16-2012, 06:35 PM
Great double!!

HJP
01-16-2012, 09:49 PM
Strong pulls!!!

Coke
01-17-2012, 11:28 AM
Workouts are great man!

-JM-
01-19-2012, 03:21 AM
Killing it buddy. Nice and fast!


Good job Justin!!!


Great double!!


Strong pulls!!!


Workouts are great man!

You're all very kind. Thanks fellers.

-JM-
01-19-2012, 03:27 AM
*deep heat
*band dislocates
*static stretching

Bench
barxlots
132x10
220x5
264x1
308x1
sling shot
352x3
396x1
418x1
429x1

OH Tri Ext
w/EZ bar
4x10

Face Pulls
3x10

Plate Raise/Side Laterals
3x10 each

Rope Tri Pressdowns
3x15

BB Curls
3x10

Notes: Felt beat up so after a crappy few sets of bench I just went for some higher volume stuff to flush some blood. For this session, I used a new invloluntary technique for bench called the 'Dump, bounce and grind'...bullshit. Just didnt have it yesterday. This should have been a shirted session but due to one guy being injured and another being away on a trip. I was flying solo. Our group is down from 5 to 3 and will be like that way for most of the year. These things happen.

Heres some dirty benchin'...
WcNXVQBg6SQ

NickAus
01-19-2012, 03:48 AM
Very strong raw benching!!

You just keep improving man!!

Are your heals being driven down when you press?

Brian Hopper
01-19-2012, 04:52 AM
They were grinders but they didn't look bad. Nice pressing!!!

Coke
01-19-2012, 09:02 AM
Looking stellar on the bench!

HJP
01-19-2012, 01:23 PM
Still strong work! Didn't appear to be too much of a grind!

-JM-
01-20-2012, 04:34 PM
Very strong raw benching!!

You just keep improving man!!

Are your heals being driven down when you press?

Thanks Nick. Really appreciate that. I am forcing my heels down from the unrack.


They were grinders but they didn't look bad. Nice pressing!!!

Cheers Hopp. I will make a better job next time.


Looking stellar on the bench!

Cheers Terry :)


Still strong work! Didn't appear to be too much of a grind!

Thanks Hayden. Much harder than I would have liked.

-JM-
01-20-2012, 04:39 PM
*deep heat
*foam rolling
*static stretching

Squat
against average bands (single choke)
Barx?
briefs on
176+B x5
286+B x3
396+B x3
506+B x2
wraps
550+B x1
600+B x1

SSB GMs
198x10 x 4 sets

Pulldown Abs
against strong band
3x15

Notes: Wonky stand out on last set. The box was too high for touch and go and i came up when I was called. Still a few inches to go there :)

73rXBbrE4Ew

NickAus
01-20-2012, 05:35 PM
Beast!!

Brian Hopper
01-20-2012, 06:11 PM
Strong squats!!!

nickp8
01-21-2012, 03:51 PM
That's some really strong squatting.

HJP
01-21-2012, 08:42 PM
Strong squats JM!! Always a beast on them

-JM-
01-22-2012, 06:52 AM
Beast!!


Strong squats!!!


That's some really strong squatting.


Strong squats JM!! Always a beast on them

Thanks guys. Much appreciated.

-JM-
01-22-2012, 06:55 AM
*deep heat
*band dislocates
*static stretching

CGBP
Barx?
132x10
220x5
264x3
308x1
sling shot
352x3
374x3
396x1
402x3

Dips
BWx10
+44x6
+66x6
+88x6,6

Ghetto TBars
3pltsx10
4pltsx10
4.5pltsx6
5pltsx6,6

VBar Lat Pulldowns
4x8

BB Shrugs
3x20

Rear Delt Cables
3x15

Short Bar Tri Pressdowns
mini band added
3x15

Preacher Curls
3x10
then 3 drop sets


Notes: Right shoulder still no good with raw benching even using narrow grip.

Coke
01-22-2012, 07:38 AM
Ever amazing Justin!!

HJP
01-22-2012, 01:45 PM
You get a lot of work in bro!! Solid session. You fine in the shirt with that shoulder?

Brian Hopper
01-22-2012, 07:09 PM
Nice work bro, sucks about the shoulder. Hopefully it will get better.

NickAus
01-22-2012, 08:17 PM
Nice benching, good luck with the shoulder mate!!

-JM-
01-23-2012, 09:02 AM
Ever amazing Justin!!

Thanks a lot Terry. Very kind.


You get a lot of work in bro!! Solid session. You fine in the shirt with that shoulder?

Thanks hayden. Yes, my shoulder is fine when shirted up.


Nice work bro, sucks about the shoulder. Hopefully it will get better.

Cheers Hopp. Been this way since the 18th November so it is taking a while. I have no issues working round it. The ONLY thing I cant seem to do without pain, is bench raw.


Nice benching, good luck with the shoulder mate!!

Cheers big Nick.

-JM-
01-23-2012, 09:06 AM
*deep heat
*leg press

Conv Deadlift
154x10
264x5
374x3
belt
484x1
straps up
550x1
600x2

6" Block Pulls
518x1
572x1
616x1

Leg Press
3x10

Low Rows
3x10 each hand
3x10 both hands
3 rounds

Weighted Decline Sit Ups
BWx15
+15kgx10 (x3)

Notes: Need to hammer my lockout with some heavy pulls from above the knee or its gonna let me down badly. Happy enough with speed off the floor at this stage.

PzdUj9WdI3w

NickAus
01-23-2012, 12:06 PM
600 x 2 deads sounds good!!!!!

HJP
01-23-2012, 02:42 PM
600 * 2!! Nice work!! Love seeing some good pulls, that first rep was quick JM!

larsen540
01-23-2012, 02:57 PM
Great pulling man. Keep it up

Brian Hopper
01-23-2012, 06:02 PM
Awesome job, you probably had one more in you.

Brian C
01-23-2012, 08:53 PM
Missed a couple great sessions bro! 600x2 on the pulls is awesome! Im jealous. Solid work and volume on benching with the sling shot. And very strong squatting too. Your work is paying off big!

Coke
01-24-2012, 08:37 AM
Quite impressive to say the least!

-JM-
01-25-2012, 08:10 AM
600 x 2 deads sounds good!!!!!


600 * 2!! Nice work!! Love seeing some good pulls, that first rep was quick JM!


Great pulling man. Keep it up


Awesome job, you probably had one more in you.


Missed a couple great sessions bro! 600x2 on the pulls is awesome! Im jealous. Solid work and volume on benching with the sling shot. And very strong squatting too. Your work is paying off big!


Quite impressive to say the least!

Thanks a lot fellas. Watched everything back quite a few times. I really need to get my glutes firing and really shove my hips through. Its like I am just trying to lock it out with my upper back which isnt gonna work. If anybody sees anything in the vids I would really appreciate some feedback. Thats why they are there after all. No matter how critical or just plain obvious, I need to know. :) Thanks guys.

-JM-
01-25-2012, 08:17 AM
*deep heat
*band stretches, dislocates

Bench
(middle finger on rings)
Barx?
132x10
220x5
paused
264x1
308x1
sling shot
352x3
396x1 not paused after this
418x1
440x1

*right shoulder wasnt happy with any of this from early on so no more pressing movements

One Arm TBar Rows
132x10 (x4 each arm)

OH Tri Ext
4x10 each side

BB Front Raise / DB Side Laterals
2x12 each for two rounds

Notes: Last bench was a grinder. Back in the shirt from next week onwards. Looking forward to it. Volume will go way down on heavy bench day especially on all the accessory crap. Something like:
Reps to chest (per Southside protocol)
Heavy 3 board doubles
Heavy DB Rows
Out

BW last night was at 241. Want to be at a 247ish training weight within the next week or two. Sitting at 10 weeks out.

Listen for the ''I GOT IT'' lol...
EP2v83ah-9M

nickp8
01-25-2012, 04:47 PM
Strong benching.

Brian Hopper
01-25-2012, 05:43 PM
Good job Justin! I'm sure you'll feel better once your in the shirt.

NickAus
01-26-2012, 12:38 AM
Great bench work Justin!!

HJP
01-26-2012, 12:51 AM
Strong benching! Looking forward to your new bench day

Brian C
01-26-2012, 08:45 AM
Bench is looking so much better Justin. Great push off your chest and the bar is moving back rather then straight up. Only thing I see is the elbows are out a little bit. Could be tucked a little more, especially when you get in the shirt. You should get a better push off your lats when you take off the sling shot. Other then that, everything is on point! Im feeling high 5s in the shirt soon!

Coke
01-26-2012, 12:45 PM
No doubt dude, you got this, lol...fine benching and all.

-JM-
01-27-2012, 08:18 AM
Strong benching.


Good job Justin! I'm sure you'll feel better once your in the shirt.


Great bench work Justin!!


Strong benching! Looking forward to your new bench day


Bench is looking so much better Justin. Great push off your chest and the bar is moving back rather then straight up. Only thing I see is the elbows are out a little bit. Could be tucked a little more, especially when you get in the shirt. You should get a better push off your lats when you take off the sling shot. Other then that, everything is on point! Im feeling high 5s in the shirt soon!

Thanks a lot Brian. Gotcha re the elbows. Im maybe trying to manipulate the sling shot too much and keeping my elbows out. I will be mindful of them B, thanks man. High 5's would be sweet. I need to be hitting around there if I wanna stay in range of you, mawfawka. :)


No doubt dude, you got this, lol...fine benching and all.

Thanks very much you fellers. Always appreciated!!

-JM-
01-27-2012, 08:19 AM
Squat
briefs on
Barx?
154x5
264x5
374x3
440x3
484x3

Wide Stance GMs
154x10 (x4)

Kneeling Pulldown Abs
4x12

Leg Ext
3x15

Notes: Nothing exciting.

Coke
01-27-2012, 04:46 PM
Solid day with the squats and all.

NickAus
01-27-2012, 04:51 PM
Ha ha I know those days.......deloads huh pretty boring BUT its great you have the strength to stick to the plan.

Heavier than some guys max effort days!!

Brian C
01-27-2012, 09:07 PM
Strong weight for deloading! Good stuff buddy

HJP
01-27-2012, 11:52 PM
Love the nothing exciting comment! Deload are good, just not overly fun. Still strong work though.

-JM-
01-30-2012, 07:16 AM
Solid day with the squats and all.

Thanks Terry..


Ha ha I know those days.......deloads huh pretty boring BUT its great you have the strength to stick to the plan.

Heavier than some guys max effort days!!

For sure Nick. Thanks mate. Drains you mentally too I find, so definitely needed a deload to reload!!


Strong weight for deloading! Good stuff buddy

Thanks Brian!


Love the nothing exciting comment! Deload are good, just not overly fun. Still strong work though.

Thanks a lot mate..

-JM-
01-30-2012, 07:36 AM
Conv Deadlift
154x10
264x5
374x3
484x1
straps up
550x1
616x2

Leg Press
4x10

Wide Grip TBars
4x10

Lying Leg Curls
3x10

Decline Sitp Ups
4x10

Notes: Still need to work hard on getting the hips through fast. Noticed a slight dip with the knees too FFS!!!. :/

Bad quality Video...616x2
k-cqs85ogjY

Coke
01-30-2012, 11:19 AM
Seeing the bar bend that way is great, lol.

nickp8
01-30-2012, 11:25 AM
616x2 is pretty damn impressive.

HJP
01-30-2012, 12:39 PM
Your pulls are bloody strong JM!! Keep up the fine efforts

Brian C
01-30-2012, 08:40 PM
Great pulls Justin. Smoked the shit out of them!

Brian Hopper
01-30-2012, 08:45 PM
Solid pulls Justin!!!

-JM-
01-31-2012, 03:56 AM
Seeing the bar bend that way is great, lol.

Lol thanks Terry..


616x2 is pretty damn impressive.

Thanks Nick.


Your pulls are bloody strong JM!! Keep up the fine efforts

Cheers Hayden. Less weight, more sets/reps next week. Just as well!


Great pulls Justin. Smoked the shit out of them!

Thanks BC. Tough set.


Solid pulls Justin!!!

Thanks Brian.

-JM-
02-01-2012, 03:58 PM
*deep heat
*band dislocates
*static stretching

Bench
barx?
154x10
220x5
308x1
sling shot
330x3
374x3
shirt
440x3
484x3 (v close to touching 3rd, just needed bigger balls, lol)
528x2 - 3b
572x2 - 3b
600x1 - 3b*

*this was for Mr. Cain...... just to keep you on your toes bud ;P

DB Front Raises
3x10

Facepulls
10,10,8,8

Short Bar Tri Pressdowns
3x10

Notes: My Jack isnt back from being tailored so I just used my Ace tonight. Good session for the first night back shirted. Due to one thing and another, the last two weeks heavy benching have been raw hence why I started the program at Week 3 @ ten weeks out. I had to pull those triples in hard.

600x1 last set of lockout work on the 3 board...
nv5rtXsd7EA

Brian Hopper
02-01-2012, 04:45 PM
Looked strong bro!!!

Brian C
02-01-2012, 08:11 PM
"*this was for Mr. Cain...... just to keep you on your toes bud ;P"

Oh no you didnt!!! Hahaha Awesome session Justin! Looked great. How did 6 hundy feel in your hands?

HJP
02-02-2012, 12:07 AM
600, mate!! Impressive... Strong as work in here

LuNa
02-02-2012, 01:15 AM
Very strong, 600 is insane. Will be interesting to see what the Jack can give you.

NickAus
02-02-2012, 03:52 AM
616 x 2...........impressive!!!!!

-JM-
02-02-2012, 05:22 AM
Looked strong bro!!!

Thanks big man...


"*this was for Mr. Cain...... just to keep you on your toes bud ;P"

Oh no you didnt!!! Hahaha Awesome session Justin! Looked great. How did 6 hundy feel in your hands?

Ha ha, new you'd like that :) It was heavy enough. I just wanted after it. Really good session and only three manned. The rest of the spotters were just oly lifters from the next room. Good guys. They helped us out when we needed it.


600, mate!! Impressive... Strong as work in here

Cheers dood. Now just to take it to my chest. I am happy to be handling heavier weight.


Very strong, 600 is insane. Will be interesting to see what the Jack can give you.

Thanks mate. I am hoping I can get to touch a lot more in the Jack. The Jack has a bigger chest plate than my Ace so I am trading up some pop.


616 x 2...........impressive!!!!!

Thanks big Nick!

Coke
02-02-2012, 01:16 PM
Damn, amazing stuff!!

Jotunn
02-02-2012, 03:43 PM
I like what I see in here Hoss!

Bergs
02-03-2012, 04:35 PM
Not sure if I am more impressed with the deadlift or the bench. I am going to go with the deadlift though. Keep at it! And enjoy the training partners while you can :)

-JM-
02-04-2012, 02:33 AM
Damn, amazing stuff!!

Thanks a lot Coke...


Not sure if I am more impressed with the deadlift or the bench. I am going to go with the deadlift though. Keep at it! And enjoy the training partners while you can :)


Thanks mate. Seem to be in an alright situation regarding training partners at the minute. Long may it last. :)


I like what I see in here Hoss!

Thanks a lot man..

-JM-
02-04-2012, 02:43 AM
*deep heat
*rolling
*stretching

Squat
(against single choked averages & lights)
bar+b x10
154+b x3
264+b x3
374+b x2
484+b x2
506+b x1
550+b x1

Hypers
w/ 20kg plate at head
4x10

Standing Pulldown Abs
4x10

Notes:Decent session although the stand outs were strange. Think I know why though. I was having a lot of lower back pain/tightness after benching on Wed. I was hunching into my standouts with my head down last night and my grip was wider which let my elbows drift up and back. Easy fix I hope.

3nWJJAC6aDI

HJP
02-04-2012, 02:59 AM
Strong squatting! Tension must've been high at the top?

NickAus
02-04-2012, 05:57 AM
Great SQUAAAAAAAT! :)

Brian C
02-04-2012, 01:50 PM
Killing it buddy, great work!

Brian Hopper
02-04-2012, 05:43 PM
Nice work Justin!

LuNa
02-06-2012, 01:45 AM
Great squat. Any idea what the bands add at the top?

NickAus
02-06-2012, 02:30 AM
At his height 230lb or close, sound right Justin?

-JM-
02-06-2012, 03:23 AM
Strong squatting! Tension must've been high at the top?

Cheers Hayden. It was tough enough with the standouts.


Great SQUAAAAAAAT! :)

LOL, cheers Doc!!


Killing it buddy, great work!

Thanks a lot dude..


Nice work Justin!

Cheers Hopp..


Great squat. Any idea what the bands add at the top?


At his height 230lb or close, sound right Justin?

Cheers Luna. Yeah Nick I think thats about right. I was going out of rack height 15.

-JM-
02-06-2012, 03:29 AM
*deep heat
*band dislocates
*static stretching

CG Bench Press
Barx?
132x10
220x5
264x1
sling shot
308x6
352x3
374x3
407x3

Dips
BWx10
+44x10
+88x5
+88x5
+88x10

T Bar Rows
(side on & single handed)
2patesx10 (x4 each side)

V Bar Rows
(heavy, to belly)
10,8,8,6

BB Shrugs
308x20,20,15,15

BB Curls
(w/ fat gripz)
3x10
super setted with
V Bar Tri Pressdowns
3x20

Notes: Tendonitis creeping back into right elbow. Wondered where it had been...

PWO .....Steak, cubed & roasted sweet potatoes, sour cream & large caesar salad followed by Butterscotch Angel Delight made with 2 scoops of choc muscle milk. I didnt want it to end.

NickAus
02-06-2012, 03:33 AM
Fine upper day bro!!

Take care of that elbow, maybe low volume next session so it does not come back and ruin your pressing which is going very well.

-JM-
02-06-2012, 08:00 AM
Fine upper day bro!!

Take care of that elbow, maybe low volume next session so it does not come back and ruin your pressing which is going very well.

Thanks a lot man. I am putting it down to the squatting the night before. Things were just feeling funky all night. Something wasnt right...

Brian C
02-06-2012, 08:07 AM
Like that Accessory day! Like the PWO even better! Holy crap that sounds good!!

-JM-
02-06-2012, 08:39 AM
*deep heat


Block Pulls
(from knee cap)
154x10
264x5
374x5
484x3
594x3
660x3
660x2

SLDL
(straps/ DOH)
308x10 (x3)

Standing Pulldown Abs
4x10

Leg Ext
4x10

Notes: Last minute change of plan. Pulls from floor will now be done after squats at Sam's Gym on Friday nights. Some BS about structural integrity in the gym we usually pull at on a Monday. Not sure if they are getting it sorted or if can even be fixed. They probably just dont like us :)

Had planned to do 660 for a 3x3 but my callouses partially tore on my left hand during the first triple so I just shut it down after the second when I missed the last rep as my grip gave out. If I had have really hauled back the bar would have gone....weaksauce.

BW in shorts and Tshirt was 246 on Friday night. Nearly at my target range for training weight.

last set..
bOYTTRKJZ20

-JM-
02-06-2012, 08:45 AM
Like that Accessory day! Like the PWO even better! Holy crap that sounds good!!

Knew you would appreciate that Brian.. I dont think you get Angel Delight in the states. Its a powder that you add milk to and whip it up. So good but super sickening...

I am sure you have something similar :)

Coke
02-06-2012, 11:16 AM
Sessions are superb on all levels!!

HJP
02-06-2012, 12:39 PM
That desert sounds awesome!! Top pulling as well.

Gyms are funny trying to stop people lifting big weight, isn't that the point of lifting weights? To lift more?

LuNa
02-07-2012, 01:22 AM
That desert sounds awesome!! Top pulling as well.

Gyms are funny trying to stop people lifting big weight, isn't that the point of lifting weights? To lift more?

I cant believe how hard it is to find a gym where you are actually allowed to lift heavy/hard.

That PWO meal sounds sooo good. Your journal is making it very hard not to think of food with that description and Brian's signature on the buffalo wings :drooling:

-JM-
02-08-2012, 05:24 AM
Sessions are superb on all levels!!

Thanks Terry..


That desert sounds awesome!! Top pulling as well.

Gyms are funny trying to stop people lifting big weight, isn't that the point of lifting weights? To lift more?

Cheers Hayden. To be fair, we are very friendly with the owner (who is a level 2 RKC and is very pro PLing) and he is just having a tough time with the premises at the minute. Very old, 4th floor gym, timber rafters etc. I definitely do not want to fall through the floor. No big deal as I said, we will just pull after squats...all good :)


I cant believe how hard it is to find a gym where you are actually allowed to lift heavy/hard.

That PWO meal sounds sooo good. Your journal is making it very hard not to think of food with that description and Brian's signature on the buffalo wings :drooling:

I used to put a lot of food pr0n up in here but my diet is so boring now that nothing is really worthy. Rice/spinach/coley doesnt really do it for most lol....

-JM-
02-08-2012, 03:56 PM
*deep heat
*rolling
*dislocates

Bench
barx?
154x10
220x5
264x1
sling shot
352x1
374x1
shirt (jack)
440x3
swap shirt (ace)
484x2
517x2 touched both (prescribed top set)
lockout work
572x1 - 3b
594x1 - 3b
616x1 - 3b
550x3 - 3b

DB Rows
110x10 (x3)

DB Front Raise / Face Pulls
3x10 each

CG Rope Pressdowns
3x12

Notes: I trimmed about a half inch off the sleeves of my Jack but still ridiculously tight especially on my left arm which turned grey and lost feeling pretty quick. I will take another half inch off the sleeves and stretch them out with footballs for the week after next (deload next week) and the shirt should be sweet. Ironic since I am actually in a nice groove with the Ace lately. Depending on the next session with the Jack, I may just continue with the Ace for my meet in April.

616x1 off 3 board...
uqG6P4YTa6o

HJP
02-08-2012, 05:21 PM
Thats a lot of weight!! Nice!

Brian C
02-08-2012, 07:46 PM
(looks like I got to step up my benching:nod:)

Looking real good Justin. Weight moved real fast. And your arch looks dialed in too. How far out is your grip? Just wondering. I got to man up this week and get under some weight again. 650 is coming :evillaugh:

Brian Hopper
02-08-2012, 10:31 PM
I agree with Brian, your bench form looked dialed in. Smooth clean press Justin, nice job....makes me want to pull out my old double denim :)

LuNa
02-09-2012, 12:43 AM
Huge bench JM. Looking on point for big numbers.

Coke
02-09-2012, 09:31 AM
Wow man, outstanding to say the least.

-JM-
02-10-2012, 08:13 AM
Thats a lot of weight!! Nice!

Thanks Hayden. Just a 3 board press though.


(looks like I got to step up my benching:nod:)

Looking real good Justin. Weight moved real fast. And your arch looks dialed in too. How far out is your grip? Just wondering. I got to man up this week and get under some weight again. 650 is coming :evillaugh:

Yes, go ahead and show me up again lol.

All my shirted work is done index on rings. I have long spindly arms so it prob looks narrower. I have been doing a lot of foam rolling esp on lower back and seems to be working. Also been arching up over a PVC pipe and holding it there for a bit.


I agree with Brian, your bench form looked dialed in. Smooth clean press Justin, nice job....makes me want to pull out my old double denim :)

Thanks Brian. Get it OUT!! What are the main functional differences between poly and denim?


Huge bench JM. Looking on point for big numbers.

Thanks mate. I hope so.


Wow man, outstanding to say the least.

Thanks a lot Terry...

Stumprrp
02-10-2012, 08:16 AM
excellent lifting, how do you like the slingshot? i get a good amount out of it.

-JM-
02-10-2012, 08:23 AM
excellent lifting, how do you like the slingshot? i get a good amount out of it.

Thanks mate. I started to use the sling shot a lot since I hurt both shoulders in November. Now its just the right one. Anyway, with the amount of stress the SS takes off my shoulder I can pretty much bench pain free. I have no idea how much I get out of it though...a fair amount lol. I do love using it.

Brian Hopper
02-10-2012, 10:01 AM
Sorry Justin, I've never worn a poly shirt before, especially the new age stuff. The last one I ever used was a Inzer blast shirt back in 2000, lol. I do know that denim doesn't stretch out like poly does. Sorry I couldn't answer your question.

-JM-
02-10-2012, 04:05 PM
Sorry Justin, I've never worn a poly shirt before, especially the new age stuff. The last one I ever used was a Inzer blast shirt back in 2000, lol. I do know that denim doesn't stretch out like poly does. Sorry I couldn't answer your question.

Hey, no worries Brian. I know i do not want to try one anyway. Something just tells me that touching would be heartbreaking :)

-JM-
02-10-2012, 04:21 PM
*deep heat
*rolling

Squat
(against greens & purples ~250lbs at top)
Barx?
Bar+b x10
briefs
176+b x5
286+b x2
396+b x2
suit on straps down
506+b x1
572+b x1

Conv Deadlift
154x5
264x3
374x2
suit on straps down
484x1
straps up
572x1
638x1

Notes: Squatting felt far better than it has previously. Finished solid and fast on 22lb more than last week so shut it down and didnt get greedy. Deadlift went well. Thats the third PR in three weeks for pulls. I want 660 so I will take that next week and then back off to ramp up again for March 31st when I have a DL only comp. Its only two weeks before my full meet so I wont be going crazy. Prob just take what would be my second attempt.

_OsvFTNnBRw

HJP
02-11-2012, 03:02 AM
Looked strong in that vid mate. Fast as off the floor! Strong work!

Brian Hopper
02-11-2012, 06:18 AM
Strong pull!!!

Brian C
02-11-2012, 12:27 PM
Crap dude, your pull is just climbing! Very impressive looking. Shit im jealous...

NickAus
02-11-2012, 06:33 PM
My last comment is gone.

You are becoming a monster bro!!

-JM-
02-11-2012, 07:24 PM
Looked strong in that vid mate. Fast as off the floor! Strong work!

Thanks mate. Yeah, i need to work hard from just above the knee.


Strong pull!!!

Thanks Brian.


Crap dude, your pull is just climbing! Very impressive looking. Shit im jealous...

I wouldnt sweat it too much with a squat and bench like yours BC. We will cross that line together man. Its the total at the end of the day :)


My last comment is gone.

You are becoming a monster bro!!

Im confused, what comment?

No where near monster status lol. Trying though :)

Coke
02-12-2012, 01:54 PM
Outstanding squats and deads!

-JM-
02-13-2012, 01:30 AM
Thanks Coke!

-JM-
02-13-2012, 01:36 AM
*deep heat
*band stretching

CGBP
Barx?
132x10
220x5
sling shot
308x10
308x10

Single Arm T Bars
(side on motion)
2platesx10 (x4 each arm)

WG Low Rows
(to belly)
4x10

BB Shrugs
308x20 (x3)

VBar Tri Pressdowns / BB Curls (palms down)
3x15 each

Notes: Meh, elbows were fried. Squatting the night before was brutal on them so the deload was welcome.

-JM-
02-13-2012, 07:19 AM
*deep heat
*static stretching

Speed Deadlift
w/ 60kg of chain
154x10
242x5
242+chains x3
308+chains x3 (x8)

Wide Stance GM
154x10
220x5 (x3)

Leg Press
5x10

Pinch Grip on TBar
w/ 30lb plates
3 plates x 20secs
4 plates x 10secs
3 plates x 25secs

Lying Leg Curls
3x10

Notes: Flying solo today so I got through pretty quick.

Brian Hopper
02-13-2012, 10:03 AM
Good job on both sessions!!!

HJP
02-13-2012, 12:31 PM
Nice sessions. Enjoy the deload

Coke
02-14-2012, 12:34 PM
Solid accessory work bro.

Stumprrp
02-14-2012, 12:55 PM
workouts are solid i like that 308 x 10 x 2 with the slingshot real strong!

-JM-
02-16-2012, 03:30 AM
Good job on both sessions!!!


Nice sessions. Enjoy the deload


Solid accessory work bro.


workouts are solid i like that 308 x 10 x 2 with the slingshot real strong!

Thanks fellas.

-JM-
02-16-2012, 03:34 AM
*deep heat
*static stretching
*band dislocates

Bench
w/ ~90lbs of Chain
Barx?
132x10
132+chains x5
220+chains x3
sling shot
308+chains x1
352+chains x1
396+chains x1 - grinder
374+chains x1


CG Bench
220+chains x5 (x3)

TBar Rows
plate weight only
165x10
220x10 (x4)

Face Pulls / 20kg Plate Raise
3x10 each

Rope Tri Pressdowns / Reverse BB Curls
light & lots for elbows

Notes: No elbow pain which was nice.

Brian Hopper
02-16-2012, 06:21 AM
Solid session Justin!!! Glad to hear your elbow wasn't bothering you.

HJP
02-16-2012, 12:56 PM
Big benching, always good when there aren't the usual aches an pains!

Brian C
02-16-2012, 03:14 PM
I like the look of that raw day. 496 and chains is a pretty damn strong press. As soon as I get a little extra cash ill be ordering a sling shot. Really interested in how it works.

LuNa
02-17-2012, 01:23 AM
Big benching JM!

Coke
02-17-2012, 01:29 PM
Always glad to see the huge lifts!

-JM-
02-19-2012, 10:11 AM
Solid session Justin!!! Glad to hear your elbow wasn't bothering you.

Thanks Brian.


Big benching, always good when there aren't the usual aches an pains!

Thanks Hayden. For sure.


I like the look of that raw day. 496 and chains is a pretty damn strong press. As soon as I get a little extra cash ill be ordering a sling shot. Really interested in how it works.

Cheers BC. It was only a 396 though lol.


Big benching JM!


Always glad to see the huge lifts!

Thanks guys.

-JM-
02-19-2012, 10:26 AM
*deepheat
*static stretching

Squat
against single choked greens & blues
Bar+bands x6
briefs
176+bands x3
286+bands x3
396+bands x2
506+bands x1
wraps
572+bands x1
594+bands x1

Deadlift
154x3
264x1
374x1
484x1
594x1

Notes: Tough session. Still need a few inches on my squat. To deadlift, I was wedged into an old centurion squat suit which I will use for an upcoming IPF deadlift comp. The pulls were disgusting but very easy. The suit is for a 181lber lol. Took a long time to get into. If I can get to the bar, and get a better setup, I will pull big PR in it.

ioS6PvrtPkQ

Brian C
02-19-2012, 05:37 PM
Very strong squatting buddy. Looks like you got your form pretty much dialed in.

Brian Hopper
02-19-2012, 06:48 PM
Squats look solid bro, nice work!!!

-JM-
02-20-2012, 01:07 AM
Very strong squatting buddy. Looks like you got your form pretty much dialed in.


Squats look solid bro, nice work!!!

Thanks guys. I definitely notice my knees travelling, being a bit loose, my head not staying up and obviously the depth. Things I need to sort out.

-JM-
02-20-2012, 01:14 AM
*deep heat
*band dislocates
*static stretching

CGBP
Barx?
132x10
220x5
264x3
sling shot
308x3
352x3
396x3

Dips
BWx10
+44x5
+88x5 (x5)

Single Arm T Bars
plate weight
88x10 (x4 each side)

Low Rows
Vbar to belly
198x10,10,8,8

DB Shrugs
220x20 (x3)

Tri Pressdowns / EZ Bar Curls
3x10 each

Notes: Going to drop the pressing on this day and just make it a back day. Was miserable this entire session because of the pain in my elbows and it is definitely related to squatting the night before as they are never as bad on a Wednesday bench session.

LuNa
02-20-2012, 01:18 AM
Awesome squats. How did you ever get into a suit for a 181lber, lol.

HJP
02-20-2012, 02:42 AM
What the goal for the deadlift meet? Any numbers in mind?

NickAus
02-20-2012, 03:23 AM
Ahhh sounds like your pull is going to be BIG!!

Really love seeing you train and how you train, good mental strength I have noticed bro!!

Stumprrp
02-20-2012, 06:22 AM
Wow, those CGs are awesome! Wheres your grip?

Coke
02-20-2012, 10:40 AM
Exceptional back-to-back training days man.

Brian Hopper
02-20-2012, 12:17 PM
Damn, sucks to hear that. But do what you got to do, staying healthy is most important.

Brian C
02-20-2012, 09:22 PM
Thanks guys. I definitely notice my knees travelling, being a bit loose, my head not staying up and obviously the depth. Things I need to sort out.

Your knee travel really isnt that bad. Your sitting back good. Depth will get there.

Sounds like a good call leaving out pressing on your accessory day if it hurting your elbows.

-JM-
02-22-2012, 03:39 AM
Awesome squats. How did you ever get into a suit for a 181lber, lol.

With a lot of help and time, lol. Thanks Luna.


What the goal for the deadlift meet? Any numbers in mind?

Yeah but I will keep it to myself for now. I do only plan to take a 2nd attempt though.


Ahhh sounds like your pull is going to be BIG!!

Really love seeing you train and how you train, good mental strength I have noticed bro!!

Cheers dood. If everything goes to plan.


Wow, those CGs are awesome! Wheres your grip?

Pinkys just inside the rings. Thanks Stump.


Exceptional back-to-back training days man.

Cheers Terry.


Damn, sucks to hear that. But do what you got to do, staying healthy is most important.

Well, I hope it actually keeps me fresher for my heavy bench days.


Your knee travel really isnt that bad. Your sitting back good. Depth will get there.

Sounds like a good call leaving out pressing on your accessory day if it hurting your elbows.

Cheers B. They are just the things I noticed. Just a constant work in progress like the rest of us.

Yeah, this 'seems' to be the most trouble I have ever had with my elbows. F*cking annoying.

-JM-
02-22-2012, 03:41 AM
Low Box Speed Squat
loose briefs
double choked super minis
Bar+bands x6
132+bands x3
220+bands x2
308+bands x2 (x8)

Speed Pulls
doubled & double choked super minis
220+bands x3
308+bands x1 (x10)
308+bands x3 (x2)

Leg Press
5x10

Leg Curls/Leg Ext
3x10 each

DB Hammer Curls
3x20

Notes: Elbows took a hiding during the squats and my right bicep tendon didnt seem to like the pulls much. Need to get them sorted out asap. I will see how I go, but I will maybe bump the bar weight up to ~400lbs next week for the squats as these were really easy to manage and fast.

Brian Hopper
02-22-2012, 06:01 AM
Nice speed work, with some good tension on those pulls.

-JM-
02-23-2012, 06:22 AM
Cheers Hopp. I liked that session and I definitely need the speed work.

Brian C
02-23-2012, 11:11 AM
Really nice session Justin. I too need the speed work. Having trouble getting to the gym this week. But speed sq/pulls are going to be a staple too.

HJP
02-23-2012, 01:07 PM
Bumping the speed up to 400lbs... that is crazy!

Nice looking session too JM! really doing good things.

Stumprrp
02-23-2012, 01:32 PM
Great workout, similar to ours on Thursdays. You must of been flying on those.

-JM-
02-24-2012, 02:03 AM
Really nice session Justin. I too need the speed work. Having trouble getting to the gym this week. But speed sq/pulls are going to be a staple too.

Def. FAST. I would quote Ali about the lightswitch and getting into bed before the room was dark but it has been overused. :)

Can never be too fast. I need to get away from going heavy ALL the time. The speed stuff now seems like a worthwhile venture.


Bumping the speed up to 400lbs... that is crazy!

Nice looking session too JM! really doing good things.

Thanks mate. I have been thinking about that. I will actually be increasing the band tension instead.


Great workout, similar to ours on Thursdays. You must of been flying on those.

Thanks man. I was getting good speed off the box. Best sets were the last three, lol.

-JM-
02-24-2012, 02:06 AM
Bench
barx?
154x10
220x5
264x3
sling shot
330x1
374x1
shirt (ace)
440x3 - floated
484x1 - floated
528x1 - touch
528x1 - touch
578x1 - 2b
506x3 - 2b

Tri Pressdowns
3x20

Notes: Body finally just said ''f*ck you'' last night. I knew it was in the post given the way I have been feeling lately so heres to a deload. The 528 was meant to be a double but it didnt happen. Training partners talked me into another single with it which turned out better than the first but still an ugly bastard of a rep with bobbling near the touch.

HJP
02-24-2012, 03:02 AM
You still got two in at it do the work was there!! Listen to the body, deload sounds smart.

NickAus
02-24-2012, 03:14 AM
Always like hearing your thoughts big man!!

-JM-
02-24-2012, 03:36 AM
You still got two in at it do the work was there!! Listen to the body, deload sounds smart.

For sure, Hayden. Thanks man. Anything can happen on meet day so you gotta suck it up. I am not going to moan about how I didnt get what I wanted.


Always like hearing your thoughts big man!!

Cheers Nick. Right now I am thinking of my cheat food on Saturday night when my wife goes out with her girlfriends. A large stuffed crust, double cheese, pepperoni, salami, spiced beef, smoked bacon, mushroom and onion pizza with a garlic dip followed by a pint of B&J Vermonster followed by blacking out and waking up on the floor. Cant wait.... ;)

Stumprrp
02-24-2012, 07:17 AM
That sounds fuckin GREAT!!

Brian C
02-24-2012, 05:20 PM
"A large stuffed crust, double cheese, pepperoni, salami, spiced beef, smoked bacon, mushroom and onion pizza with a garlic dip followed by a pint of B&J Vermonster followed by blacking out and waking up on the floor"

Im tempted to buy a plane ticket haha. Congrats on the benching! Strong ass work buddy. Heres to a well deserved deload!

Brian Hopper
02-24-2012, 08:29 PM
Hit that deload and recoup...and then come back stronger!!!

-JM-
02-27-2012, 01:46 AM
That sounds fuckin GREAT!!

It was. Good times.


"A large stuffed crust, double cheese, pepperoni, salami, spiced beef, smoked bacon, mushroom and onion pizza with a garlic dip followed by a pint of B&J Vermonster followed by blacking out and waking up on the floor"

Im tempted to buy a plane ticket haha. Congrats on the benching! Strong ass work buddy. Heres to a well deserved deload!

Ha ha.. welcome anytime B. I liked your little 'party pack' for saturday night :)


Hit that deload and recoup...and then come back stronger!!!

Thanks Brian. Thats the plan at least. I figured out that it was definitely the squatting with band tension which was killing my elbows. Not pressing :)

-JM-
02-27-2012, 02:05 AM
*ralgex
*band dislocates
*static stretching
*rolling

Speed Bench
Bar+ doubled minisx10
132+DMx5
176+DMx3 x4 index on rings
176+DMx3 x4 ring on rings
sling shot
220+DMx3
264+DMx3
308+DMx3

T Bar Rows
plate weight
132x10
198x10
231x8
253x6
165x10

Lat Pulldowns
rev SW grip
176x10 (x4)

CSR
plate weight
220x10,8,8,6

BB Shrugs
264x20
308x20 x2

DB Hammer Curls
4x10

OH Rope Tri Ext
3x15

Notes: Felt pretty good for this session. Elbows felt good since I wasnt squatting on Friday. The 308 set on bench was not speed bench as such but it moved pretty sharpish with the sling shot on.

http://www.wannabebig.com/forums/attachment.php?attachmentid=30542&stc=1&d=1330333492

NickAus
02-27-2012, 02:25 AM
"If I'm still breathing, I'm still fighting" -best tee ever :)

Nice speed bench day and nice food thoughts brother!!

LuNa
02-27-2012, 05:10 AM
Lots of good speed work JM. Any pics of the pizza :drooling:? Its hard to get a quality pizza over here.

Coke
02-27-2012, 07:06 AM
Covered a lot of ground, very nice!

-JM-
02-27-2012, 08:13 AM
"If I'm still breathing, I'm still fighting" -best tee ever :)

Nice speed bench day and nice food thoughts brother!!

Thanks Nick. Always thinking about food these days but I am staying the course with this plan.


Lots of good speed work JM. Any pics of the pizza :drooling:? Its hard to get a quality pizza over here.

Cheers Luna. Sorry, no pics. I usually do get a snap. No decent pizza?? Im sorry but you should move :)


Covered a lot of ground, very nice!

Thanks Terry.

-JM-
02-27-2012, 08:17 AM
*ralgex
*static stretching

Close Stance Box Squat
w/ ~110lbs chains
loose briefs
Bar+chains x10
132+chains x3
220+chains x2
308+chains x2 (x8)
396+chains x1

Conv Deadliftw/ chains
220+chains x2
308+chains x2
396+chains x2 (x8)

Notes: All I had time for during a lunchtime session. Everything moved quite nicely. Weather is super mild and it really makes a difference to my training. Definitely feeling a lot more mobile.

etCZsdG8V2g

Brian C
02-27-2012, 09:19 AM
Great speed Justin. I cant wait to see your numbers this meet.

Stumprrp
02-27-2012, 11:45 AM
squats look awesome

Brian Hopper
02-27-2012, 10:24 PM
Great job Justin, squats are looking good!

HJP
02-27-2012, 11:52 PM
Nice speed on those movements!!! Awesome

Coke
02-29-2012, 11:39 AM
Nice work in the vid.

-JM-
02-29-2012, 05:32 PM
Thanks er'body :)

-JM-
02-29-2012, 05:45 PM
*ralgex
*rolling

Bench
Barxlots
154x10
220x5
308x5
sling shot
352x1
396x1
shirt
440x3 - 3b
484x1 - 1b says 2b in vid but was 1b
539x1 - touch
594x1 - 2b
528x3 - 2b

JM Press
3x10

Short Bar Ti Pressdowns
3x15

DB Front Laterals
3x15

Face Pulls
3x10

Notes: This was a solid session.

fz3aX8pqj3Y

Brian Hopper
02-29-2012, 06:38 PM
Looking strong Justin!!!

HJP
03-01-2012, 02:52 AM
Bench is coming on!! Shoulder feeling strong?

NickAus
03-01-2012, 04:58 AM
Looking real good!!

Brian C
03-01-2012, 11:36 AM
Hell yeah that was a solid session! Form looks spot on bro. Great bar path. Big numbers coming.

nickp8
03-01-2012, 06:58 PM
Nice bench day.

-JM-
03-02-2012, 08:44 AM
Looking strong Justin!!!


Bench is coming on!! Shoulder feeling strong?


Looking real good!!


Hell yeah that was a solid session! Form looks spot on bro. Great bar path. Big numbers coming.


Nice bench day.

Thanks everyone.

Hayden - my shoulder is def feeling the strongest and least painful since November. That 308x5 is the heaviest raw weight I have had in my hands since then.

Brian - Thanks mate. You have helped me a ton.

-JM-
03-02-2012, 08:56 AM
*ralgex
*static stretching

Conv Deadlift
154x10
264x5 (x2)
374x3
484x1
straps up & belt
550x1
600x1

Leg Press
4x10

Decline Weighted Abs
4x10

Leg Ext
3x10

Lying Leg Curl
3x10

Notes: Quick and easy session. 600 will be my opener so it moved like a wee toy as expected.

Had to get this session in by myself as unfortunately I cant make it to squatting tonight. For this week squatting was meant to be Thursday night but due to one thing and another that fell through and its now back to tonight. My wife and I had prior arrangements to go out for dinner this evening and I didnt want to let her down so I plan to demolish an obscene amount of Tapas later.

Four weeks training left after today. This training cycle is flashing past....

BTW:
I have been having this every morning for a week now.
''Apple Pie and Custard'' protein shake/smoothie

-250mls water
-1 cup oats
-6 eggs
-2 scoops vanilla protein
-80g apple sauce
-dash of cinnamon
-10g glutamine

Pudding for breakfast....cant beat that.

Coke
03-02-2012, 09:24 AM
Outstanding vid production, killin' it with monster partners in tow.

Brian Hopper
03-02-2012, 09:59 AM
Solid work Justin!!!

Brian C
03-02-2012, 10:20 AM
Dam that shake sounds good!

HJP
03-02-2012, 07:40 PM
600 moving like a wee toy! Can't wait till in saying that!!

Yum shake!!!

-JM-
03-05-2012, 01:33 AM
Outstanding vid production, killin' it with monster partners in tow.


Solid work Justin!!!


Dam that shake sounds good!


600 moving like a wee toy! Can't wait till in saying that!!

Yum shake!!!

Thanks a lot...

-JM-
03-05-2012, 01:34 AM
*ralgex
*band dislocates
*static stretching

Dips
BWx15
+44x5
+88x5
+132x5
BWx15
BWx15

BB Rows
154x10
220x10 (x3)

VBar Lat Pulldowns
heavy
5x5

Low Rows
sw neutral grip
4x10

BB Shrugs
308x20 (x3)

Seated DB Side Laterals
3x10

DB Preacher Hammer Curls
3x10

EZ Bar Curls / VBar Tri Pressdowns
3x10 each

Notes: This was Saturday's session and I am definitely feeling the effects of it today. Feel like I have aged 40 years...lol. Nothing a little squatting and pulling later wont fix.

HJP
03-05-2012, 03:19 AM
No wonder you're hurting!!! Volume volume volume!! Nice session!