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jkstrength
03-08-2012, 09:39 AM
New Goal = New Journal

Hey all. Since my new goal is to total elite I decided to start a new journal to document the journey. To all of you who regularly followed my old journal, please keep the good advice coming! To any new followers, welcome aboard and please don't hesitate to chime in!

Just had a meet last weekend and totaled 1306 @ 181 raw
Best Numbers so far:

Squat: 451
Bench: 347
Dead: 512

Still resting up and making some last minute adjustments to my new cycle which will start on Monday.

Rileigh
03-08-2012, 09:44 AM
Do you have specific numbers in mind for goals?

jkstrength
03-08-2012, 10:14 AM
Do you have specific numbers in mind for goals?
Welcome Rileigh! The goal is a 1396 total. If your talking specific lift numbers, not really. Whatever gets me to the goal total will work, although I have an idea of how it will play out. Lol.

Rileigh
03-08-2012, 12:14 PM
Welcome Rileigh! The goal is a 1396 total. If your talking specific lift numbers, not really. Whatever gets me to the goal total will work, although I have an idea of how it will play out. Lol.

Awesome. Good luck with your goals!!

jkstrength
03-08-2012, 03:49 PM
Awesome. Good luck with your goals!!
Thanks bud.

jkstrength
03-08-2012, 05:25 PM
Thursday 3/8/12 - Conditioning

Sprints:
50 yards x 4
2 minute rest
50 yards x 4
2 minute rest
50 yards x 4

100 yards x 4
2 minute rest
100 yards x 4

150 yards x 2

30 seconds rest between each sprint

Had a client out doing conditioning work today and thought I'd join her in the sprints. Little conditioning never hurt anyone. Felt really good.

jkstrength
03-09-2012, 02:24 PM
Friday 3/9/12 - Light upper work

Dbell Bench:
3x10

Chins:
3x10

Side Raises:
3x15

Curls:
3x10

Nothing to really speak of. Just went in and did some light stuff to get the blood flowing. Went to the chiropractor yesterday for an adjustment. Felt good afterwards but sore as hell today.

Coke
03-09-2012, 09:12 PM
Little conditioning never hurt anyone.

No kidding, lol - glad to see you with the sprints.

Wish you the best Jeremy, taking it to the next level!

jkstrength
03-10-2012, 08:51 AM
No kidding, lol - glad to see you with the sprints.

Wish you the best Jeremy, taking it to the next level!

Thanks Coke! The sprints felt really good but they were tough. Lol.
My first shot at the goal total will be in August.

jkstrength
03-12-2012, 11:22 AM
Monday 3/12/12 - Upper Work

Floor Press:
135x5
135x5
185x5
225x5
225x5
225x5
225x5
225x5
225x5

Incline Dbell Press:
50x10
60x10
60x10
60x10
70x10

Neutral Grip Chins:
bw x 8
bw x 8
bw x 8
bw x 8
bw x 8
bw x 5
bw x 5

EZ bar Skulls:
70x12
90x12
90x12

Band Face Pulls:
green band x 20
green bans x 20
green band x 20

First workout back after the meet. I wrote up a new training cycle that my training partner and myself are following. I'm straying away from conjugate periodization and giving block periodization a try. It's gonna be high volume for the next 4 weeks. It's rough but its gonna pay off. Felt good to be back in the gym hitting it hard.

Rileigh
03-12-2012, 12:30 PM
Thanks Coke! The sprints felt really good but they were tough. Lol.
My first shot at the goal total will be in August.

Tell me about it. Got on the treadmill at the gym for the first time in probably 2-3 years last week when I got off about an hour early so had some time to kill. Tried doing sprints, about 9mph was pretty much as fast as I could go haha. Oh well. I've made a commitment to myself to get down there whenever I have a spare hour to kill and keep working on it.

jkstrength
03-12-2012, 05:46 PM
Tell me about it. Got on the treadmill at the gym for the first time in probably 2-3 years last week when I got off about an hour early so had some time to kill. Tried doing sprints, about 9mph was pretty much as fast as I could go haha. Oh well. I've made a commitment to myself to get down there whenever I have a spare hour to kill and keep working on it.

Haha yeah I'm definitely not going to make a habit of it. Well maybe every now and then.... :D

jkstrength
03-14-2012, 05:51 PM
Wednesday 3/14/12 - Deadlift

Conventional Deficit Deads (4 inch deficit):
135x5
135x5
185x5
225x5
265x5
265x5
265x5
265x5
265x5
265x5

Good Mornings:
95x10
95x10
95x10
115x10
115x10

Weighted Situps:
25x10
25x10
25x10
25x10

Farmer Walks:
2 plates per handle x 40 yards x 8 sets

Today was fun. We worked hard and moved fast. Second bench day tomorrow. Looking forward to it.

Coke
03-15-2012, 08:42 AM
On the move dude, stepping up the pace.

Rileigh
03-15-2012, 10:23 AM
Wholly volume batman!

jkstrength
03-15-2012, 12:48 PM
On the move dude, stepping up the pace.
Thanks Coke! Feeling good.


Wholly volume batman!
Haha. Yeah its a challenge. Not used to this much volume and light weight but it'll pay off during the heavy phase.

jkstrength
03-15-2012, 12:54 PM
Thursday 3/15/12 - Bench Assistance

Flat Dbell Bench:
70x10
70x10
70x10
70x10
70x10

Close Grip 1-board bench:
185x12
185x12
185x12

Barbell Rows:
135x10
155x10
155x10
155x10
155x10

Dbell Side Raises:
20x10
20x10
20x10
20x10
20x10

Keeping the weights light and moving fast. Soreness has taken over my whole body but in a good way. Hungry as hell all the time.

jkstrength
03-17-2012, 12:17 PM
Saturday 3/17/12 - Squat

Box Squat (12 inch Box):
135x5
135x5
185x5
225x5
240x5
240x5
240x5
240x5
240x5
240x5

Dbell Lunges (Walking):
30 (each hand) x 20 steps
30 ("") x 20 steps
40 ("") x 20 steps
50 )"") x 20 steps

Ghetto Hypers:
bw x 10
bw x 10
bw x 10
bw x 10

Hanging Leg Raises (each set with 15 pounds chain wrapped around my ankles):
10
10
10
10

Keg Carries:
100 pound keg - 40 yards x 4 sets
130 pound keg - 40 yards x 4 sets

Pretty good day. Tough but manageable. Soreness in my hammys is brutal but not bad enough to keep me from performing. Besides, they need work. We took a wider stance on our box squats today to involve the hips more and I definitely felt it. Much needed rest tomorrow (and some beers tonight!!!)

Coke
03-17-2012, 05:53 PM
Very, very nice for both days!

jkstrength
03-18-2012, 07:18 AM
Very, very nice for both days!
Thanks Coke!

J L S
03-18-2012, 01:15 PM
cant believe i missed all this already, get after that total JK, im sure you will soon be oast it and onto bigger things!

be interesting to see how the new style of training works out for you! why the change if you dont mind me asking!?

jkstrength
03-18-2012, 04:45 PM
cant believe i missed all this already, get after that total JK, im sure you will soon be oast it and onto bigger things!

be interesting to see how the new style of training works out for you! why the change if you dont mind me asking!?

Thanks J! I'm gonna take my first stab at the total in August. I know it seems a little odd to switch training methods while still geting gains. But honestly I was feeling really beat up all the time using the conjugate method. I felt like I barely pulled it together for the last meet. Hopefully my new system will give me some good results as well, without beating me up so much, but if not, I can always go back. Lol.

T o m m Y
03-18-2012, 05:56 PM
Training is looking on point! good work.

jkstrength
03-18-2012, 09:55 PM
Training is looking on point! good work.
Thanks bro!

jkstrength
03-19-2012, 12:25 PM
Monday 3/19/12 - Bench and Assistance

Floor Press:
135x5
135x5
185x5
225x5
245x5
245x5
245x5
245x5
245x5
245x5

Incline Dbell Press:
60x10
60x10
70x10
70x10
70x10

Chins (palms Facing:
bw x 8
bw x 8
bw x 8
bw x 8
bw x 10
bw x 8

Band Face Pulls:
green band x 20
green band x 20
green band x 20

EZ skulls:
70x12
90x12
90x12

Although the percentages were heavier, the weights felt lighter on my main movement and everything else for that matter. Adaptation is occuring!!

J L S
03-19-2012, 02:38 PM
thats fair enough in the reasoning! hope it works out well! a change in stimulus isnt always a bad thing!

nice work, lots of floor pressing!

jkstrength
03-19-2012, 10:34 PM
thats fair enough in the reasoning! hope it works out well! a change in stimulus isnt always a bad thing!

nice work, lots of floor pressing!
Thanks J. I think its gonna work out great. The volume is killer but I like a challenge. Im already anxious to hit some heavy weights but gotta wait another
6 weeks or so. For now, my joints feel great! Lol.

jkstrength
03-21-2012, 07:36 PM
Wednesday 3/21/12 - Deadlift

Deficit Deadlift (4 inch deficit):
some warm-up sets
290x5
290x5
290x5
290x5
290x5

Good Mornings:
95x10
95x10
95x10
115x10
115x10

Incline Situps:
10x10
10x10
15x10
15x10

Prowler Pulls:
loaded with 140 pounds - 4 trips of 40 yards

Was going to do 6 trips with the prowler but started dry heaving after fourth so called it good. Lol

Coke
03-22-2012, 11:52 AM
Good work all around man.

jkstrength
03-22-2012, 12:19 PM
Good work all around man.
Thanks buddy!

jkstrength
03-22-2012, 12:24 PM
Thursday 3/22/12 - Bench Assistance

Flat Dbell Bench:
70x10
70x10
80x10
80x10
80x10

Barbell Rows:
135x10
155x10
185x10
185x10
185x10

Close Grip Bench (1-board):
135x10
185x10
205x10
225x10

Dbell Side Raises/Dbell Curls Superset:
20x12/30x10
20x12/30x10
20x12/30x10
20x12/30x10

Great day. Everything is feeling good and I'm feeling stronger every day.

J L S
03-22-2012, 02:27 PM
thats a serious deficit! putting in work JK

jkstrength
03-24-2012, 05:40 PM
thats a serious deficit! putting in work JK
Thanks J! Yeah the bar almost touches my feet. Haha.

jkstrength
03-24-2012, 05:48 PM
Saturday 3/24/12 - Squat

Wide Stance Box Squat (12 inch box):
265x5
265x5
265x5
265x5
265x5

Dbell Walking Lunges:
20'sx20
40'sx20
40'sx20
50'sx20

Ghetto Reverse Hypers:
4x10

Hanging Leg Raises:
4x12

Tire Flips:
3x10

These squats are getting challenging. Form has to be right on to come up which is good. All the pressure is on my hips which is right where I want it as my hips are a weak point. I'm a narrow stance squatter (kind of) and this is a whole new way of squatting for me. Two more weeks before we get to the comp lifts again and we are all stoked to see how we have improved so far.

Coke
03-25-2012, 12:48 PM
Nice job throughout, especially dig the lunges and the way you dialed in to modify your squats.

J L S
03-26-2012, 12:40 PM
looking good jk, keep it up!

jkstrength
03-26-2012, 02:55 PM
Nice job throughout, especially dig the lunges and the way you dialed in to modify your squats.
Thanks Coke! Its been challenging but fun.


looking good jk, keep it up!
Thanks J!

jkstrength
03-26-2012, 03:00 PM
Monday 3/26/12 - Bench

Floor Press:
265x5
265x5
265x5
265x5

Incline Dbell Press:
70x10
70x10
70x10
70x10
70x10

Chins (Palms Facing):
bw x 10
bw x 10
bw x 10
bw x 10
bw x 10

EZ bar Skullcrushers:
70x12
70x12
90x12
90x11 (damn)

Band Face Pulls:
3x20

Weights are getting more challenging for sure. The chins were brutal. First time Ive gotten all 50 in 5 sets with short rest periods. Two more weeks and we switch to the competition lifts. Its gonna be fun.

J L S
03-28-2012, 06:28 AM
be good to see the carry over to your normal lifts when the time comes!

jkstrength
03-28-2012, 05:50 PM
be good to see the carry over to your normal lifts when the time comes!
Exactly J. I think its gonna pay off big time.

jkstrength
03-28-2012, 05:57 PM
Wednesday 3/28/12 - Deadlift

Conventional Deficit Deads (4 inch deficit):
315x4
315x4
315x4
315x4
315x4

Good Mornings:
95x10
95x10
95x10
115x10
115x10

Weighted Incline Situps:
4x10

Dbell Farmer Carrys:
105 each hand x 30 yards x 6 sets

Felt pretty good today. Core strength has greatly improved due in no small part to the deficit deads and the added ab work. When I go to pull from the floor the stroke is gonna seem so short. Haha.

J L S
03-29-2012, 12:21 PM
you going back to sumo aswel jk !? if thats the case my god, going from a 4 inch conv deficit to a sumo pull is going to feel absolutely ridiculous! im almost jealous!

jkstrength
03-29-2012, 07:08 PM
you going back to sumo aswel jk !? if thats the case my god, going from a 4 inch conv deficit to a sumo pull is going to feel absolutely ridiculous! im almost jealous!

Yes I am J. It works best for me and yeah, the transition from conventional deficits to sumos off the floor is gonna be sick! Can't wait to test it.

jkstrength
03-29-2012, 07:11 PM
Thursday 3/29/12 - Bench Assistance

Flat Dbell Bench:
70x10
70x10
80x10
90x10
90x10

1-board Bench:
135x10
185x10
225x10
225x10

Dbell Side Raises:
20x10
20x10
20x10
20x10
20x10

EZ Curls:
4x12

Getting stronger on the assistance! Things are feeling good.

Coke
03-29-2012, 10:12 PM
Sessions are tight, right on the money J!

jkstrength
03-31-2012, 10:21 AM
Sessions are tight, right on the money J!
Thanks buddy!

jkstrength
03-31-2012, 10:24 AM
Saturday 3/31/12 - squat and assistance

Box Squat (12 inch box):
285x4
285x4
285x4
285x4
285x4

Walking Dbell Lunges:
40x10 (each leg)
40x10
40x10
40x10

Hanging Leg Raises:
bw x 10
bw x 10
bw x 10
bw x 10

box jumps/thrusters superset
10/10
10/10
10/10

Kind of in a rush today as I have family plans later so I switched some things around to get out quicker. Still got all the work done. Squats are coming along nicely.

Brian Hopper
03-31-2012, 10:51 AM
I found you!!! I was wondering where you've been, lol. Training is looking good, keep it up!!!

jkstrength
03-31-2012, 07:57 PM
I found you!!! I was wondering where you've been, lol. Training is looking good, keep it up!!!
Hey buddy! Yeah i've been in hiding. Haha. Going for that elite total so made a new log.

Brian Hopper
03-31-2012, 10:38 PM
Hey buddy! Yeah i've been in hiding. Haha. Going for that elite total so made a new log.

Yeah, I was wondering what was up, lol. Glad to see your still here :) I'll probably start a new log at the end of the year as long as I hit my goal total of 1800. I'll either change the name or start a new log.

jkstrength
04-03-2012, 12:15 PM
Monday 4/2/12 - Bench

Close Grip Floor Press:
285x4
285x4
285x4
285x4

Incline Dbell Press:
70x10
70x10
80x10
80x10

Chins (palms facing):
bw x 10
bw x 10
bw x 10
bw x 10
bw x 10

Lying Tricep Extension:
50x20
50x20
50x20

Last and heaviest week of this mesocycle. Floor presses were tough this week but got the reps in. Looking forward to killing me some deficit pulls on Wednesday.

Brian Hopper
04-03-2012, 03:37 PM
Are you focusing on certain movements?

jkstrength
04-03-2012, 07:48 PM
Are you focusing on certain movements?

Yeah, I am for a couple of reasons. One is to just give my body a break from the competition lifts. But I also designed the main movements during this mesocycle to concentrate on my weaknesses in the comp lifts. My teammates are running this program too and so far we are all responding well.

Coke
04-04-2012, 11:39 AM
You do know your stuff, it's always good to see you navigate and chart your own way to higher heights.

Brian Hopper
04-04-2012, 07:32 PM
That's cool, I am actually thinking about doing the same thing after my next meet. It's going to be tough once the baby's born. I'll probably only be able to compete once next year. So I figured I'll pick certain movements other then the main three and just train.

jkstrength
04-04-2012, 08:54 PM
You do know your stuff, it's always good to see you navigate and chart your own way to higher heights.

Haha thanks Coke. I might as well use my education for something. LOL!


That's cool, I am actually thinking about doing the same thing after my next meet. It's going to be tough once the baby's born. I'll probably only be able to compete once next year. So I figured I'll pick certain movements other then the main three and just train.

I know what you mean. Since our newest addition its been difficult for me to contemplate traveling any sort of distance to compete. Thats why its just been local meets in the Denver area. It has been nice to concentrate on other lifts for a while. In two weeks we'll be back to the comp lifts though. Hopefully with a new level of strength.

jkstrength
04-04-2012, 08:59 PM
Wednesday 4/4/12 - Deadlift

Conventional Deads (4 inch deficit):
335x4
335x4
335x4
335x4

Good Mornings:
95x10
115x10
115x10
135x10

Weighted Situps:
4x10

Farmers Carries:
160 each hand x 4 sets x 30 yards

Last week of deficit pulls and also the heaviest week. Cannot wait to pull from the floor! LOL. Got some video I'll try to post later.

jkstrength
04-05-2012, 01:46 PM
Thursday 4/5/12 - Bench Assistance

Flat Dbell Press:
70x10
80x10
80x10
90x10
105x10

Barbell Rows:
135x10
185x10
185x10
205x10
205x10

Close Grip Bench (1-board):
135x10
185x10
225x10
235x10

Dbell Side Raises/Dbell Curls superset:
4x12

Pretty good day. Trained at the commercial gym I work at so that was the only bad part. :D

Brian Hopper
04-05-2012, 03:10 PM
Solid sessions!!! I wonder how weird it will feel when you pull from the floor. A 4" deficit is pretty high, lol.

jkstrength
04-05-2012, 08:51 PM
Solid sessions!!! I wonder how weird it will feel when you pull from the floor. A 4" deficit is pretty high, lol.

Haha. I actually, just for fun, hit 225 sumo off the floor as I was unloading the bar from deficits and it felt like the bar moved 2 inches.

Coke
04-06-2012, 07:35 AM
Solid back-to-back efforts bro.

jkstrength
04-06-2012, 10:08 AM
Solid back-to-back efforts bro.
Thanks big guy!

jkstrength
04-07-2012, 05:08 PM
Saturday 4/7/12 - Squat

Box Squat (12 inch):
305x4
305x4
305x4
305x4

Dbell Lunges:
40 (each hand) x 10 (each leg)
40x10
50x10
50x10

Keg Carries:
100 pound keg x 30 yards x 5 sets

Hanging Leg Raises:
4x12

Last day of this mesocycle. Next week is optional deload (which I will probably partake in) and then we start with the competition lifts. Looking forward to it.

jkstrength
04-09-2012, 12:57 PM
Monday 4/9/12 - Bench

Bench:
290x3
290x3
290x3
290x3

2-Board Bench:
255x5
275x5
275x5

Weighted Chins:
bw + 35 x 8
bw + 45 x 8
bw + 70 x 6

Decided not to do the deload. My body is feeling good and I decided to just keep pushing, as this phase is only 3 weeks long. I thought 290 felt heavier than it should have but I haven't benched since my last meet so its to be expected. All the reps still went up pretty fast just not super fast.

J L S
04-09-2012, 01:36 PM
nice jk, lets see this return from all the hard work

Brian Hopper
04-09-2012, 02:38 PM
Nice work!!! You don't do much accessory work do you?

jkstrength
04-09-2012, 03:49 PM
nice jk, lets see this return from all the hard work
Thanks J. I'm hoping it turns out.


Nice work!!! You don't do much accessory work do you?
Thanks Brian. Haha, no I don't. I'm not blessed with the best recovery abilities.

Brian Hopper
04-09-2012, 05:18 PM
Sometimes I feel like I do too much, lol. This is something I've been thinking about changing.

jkstrength
04-09-2012, 07:38 PM
Sometimes I feel like I do too much, lol. This is something I've been thinking about changing.

Well it seems to work for you. Lol! Honestly, after much trial and error, I just find I'm stronger, healthier, and feel better if I just go in, hit my main movement, get in a couple heavy assistance moves and call it good.

Brian Hopper
04-09-2012, 08:08 PM
It might work for me but I still feel beat down sometimes, lol. I'm probably going to drop down to about 4 movements including the main lift on my bench session. I'm going to do some trail and error myself and see what works best for me. Like they say, sometimes less is more!!!

jkstrength
04-11-2012, 11:58 AM
It might work for me but I still feel beat down sometimes, lol. I'm probably going to drop down to about 4 movements including the main lift on my bench session. I'm going to do some trail and error myself and see what works best for me. Like they say, sometimes less is more!!!

Very true. Less can be more.

jkstrength
04-11-2012, 12:04 PM
Wednesday 4/11/12 - Deadlift

Sumo Deadlift:
430x4
430x4
430x4
430x4

Conventional Block Pulls (8 inch blocks):
315x5
315x5
315x5

Hip Thrusts:
135x10
135x10
135x10

Weighted Situps:
3x10

First time sumo pulling since March 3rd. Form could have been better but hit my numbers and thats what counts. Just need to get my hips a little lower. I feel like my speed of the floor has gotten better for sure but it is still nowhere near my lockout strength. It'll come.

Brian Hopper
04-11-2012, 07:14 PM
Nice work!!! I'm going to start throwing in some sumo work every now and then.

jkstrength
04-11-2012, 09:25 PM
Nice work!!! I'm going to start throwing in some sumo work every now and then.

Thanks Brian. I'd recommend it for sure. The hips can never be too strong IMO. Plus I think they have really helped my squat. When I converted to sumo I was struggling with 400 but after 6 months of pulling sumo I squatted an easy 452 at my last meet. I'd bet alot of that was directly related to all the sumo pulling I was doing.

Coke
04-11-2012, 10:02 PM
Good job throughout Jeremy, looking fine.

Brian Hopper
04-12-2012, 09:01 AM
I can see where it would help out with your raw squat. I'm going to work them in eventually, i'm in the middle of a cycle right now so maybe after this one I might throw them in.

jkstrength
04-12-2012, 10:53 AM
I can see where it would help out with your raw squat. I'm going to work them in eventually, i'm in the middle of a cycle right now so maybe after this one I might throw them in.

Cool. What meet are you cycling for?

jkstrength
04-12-2012, 10:57 AM
Thursday 4/12/12 - Upper Assistance

Incline Bench:
225x5
225x5
225x5

Dbell Shoulder Press:
52x10
55x10
55x10

Dbell Rows:
90x10
90x10
90x10

Barbell Curls:
3x12

Nothing too exciting. Just some upper assistance to bring up some weaknesses. Entire workout took 30 minutes. Lol.

Brian Hopper
04-12-2012, 07:48 PM
Cool. What meet are you cycling for?

My next meet will be Raw United Tony Conyers Extravaganza. It's not till October, so I have ALOT of time, lol.

jkstrength
04-13-2012, 10:48 AM
My next meet will be Raw United Tony Conyers Extravaganza. It's not till October, so I have ALOT of time, lol.
Haha yeah you have quite a while. Thats good though. Time to get strong.

jkstrength
04-14-2012, 02:32 PM
Saturday 4/14/12 - Squat

Squat:
375x3
375x3
375x2
375x2

Front Squat:
135x5
185x5
185x5

Weighted Situps:
3x10

Kind of a shitty day. Squats felt heavy and form felt off. Adjusting some things in the cycle to get back on track. No big deal. Anytime you try a cycle for the first time, you gotta make adjustments to make it work for you.

Coke
04-15-2012, 04:49 PM
Still on point with the squats, great readjustment.

jkstrength
04-16-2012, 12:55 PM
Still on point with the squats, great readjustment.
Thanks buddy. Hopefully it corrects some things.

jkstrength
04-16-2012, 12:58 PM
Monday 4/16/12 - Bench

Bench:
245x3
245x3
245x3
245x3
245x3

Weighted Chins:
bodyweight + 45 x 8 x 3 sets

skulls
70x10
70x10
70x10
70x10

Dbell Shoulder Press:
40x12
40x12
40x12

Hammer Curls:
3x12

Felt really good today. Plan is back on track.

Coke
04-17-2012, 06:12 AM
Plan is back on track.

No joke man, good deal.

Brian Hopper
04-17-2012, 09:05 AM
Solid bench session!!!

jkstrength
04-17-2012, 10:15 AM
No joke man, good deal.
Thanks Coke!


Solid bench session!!!
Thanks Brian! BTW I went and vistited you log and I think you and I are on almost the exact same training cycle! Funny how alike we think when it comes to training.

Brian Hopper
04-17-2012, 10:23 AM
Great minds think alike!!!

:strong:

Rileigh
04-17-2012, 11:40 AM
Thanks Brian! BTW I went and vistited you log and I think you and I are on almost the exact same training cycle! Funny how alike we think when it comes to training.

On the same cycle? Wait.... wut? ;)

But seriously awesome job on the training. Looks like you're making some serious progress, keep it up!

jkstrength
04-17-2012, 05:31 PM
Great minds think alike!!!

:strong:
Haha, I guess!


On the same cycle? Wait.... wut? ;)

But seriously awesome job on the training. Looks like you're making some serious progress, keep it up!

Hahahaha! That one made my day.

jkstrength
04-18-2012, 12:27 PM
Wednesday 4/18/12 - Deadlift

Deadlift (sumo):
365x3
365x3
365x3
365x3
365x3

RDL:
185x10
225x10
225x10

Hanging Leg Raises:
3x12

Hip Thrusts:
135x10
135x10
135x10

Good day today. 365 flew up, of course, so I used it mostly for form work. I'm experimenting with a little wider stance so we'll see.

Rileigh
04-18-2012, 01:06 PM
What are you weighing in at these days? Are you trying to gain or cut or just maintain? Also do you have another meet planned at all or another timeline of some sort?

Your goals are getting closer!

jkstrength
04-18-2012, 09:38 PM
What are you weighing in at these days? Are you trying to gain or cut or just maintain? Also do you have another meet planned at all or another timeline of some sort?

Your goals are getting closer!

Weighing in around 180. I guess I'm maintaining but I don't really think about it. I just don't let myself get over 190 cause the cut is too much from any higher. Next meet is the USPA Rocky Mountain Regionals in August. Firt try at Elite since hitting Masters. We shall see...

jkstrength
04-19-2012, 01:04 PM
Thursday 4/19/12 - Bench Assistance

Close Grip Bench:
185x8
225x8
225x8
225x8

Dbell Rows:
80x10
80x10
80x10

Dbell Bench:
80x12
80x12
80x12

EZ Curls:
3x12

Side Raises:
3x10

Pretty average day. Everything went well. Just hitting it hard and doing everything I can to get my total. Went to the chiropractor this morning for an adjustment and now I feel like me again. Haha. Today he shocked my by asking for an autographed picture of me lifting in a meet to hang in the waiting room. I was like, "Are you sure? I'm kind of a nobody" Lol. They have always been cool to me and helped me out alot with training so I said sure. Cool way to bring attention to our sport.

Brian Hopper
04-19-2012, 02:10 PM
Thats cool bro, it makes you feel good. The place where I did my rehab for my knee wants a picture of me lifting also, I just haven't gotten around to it. But it helps to that my PT is my BFF, lol. I know to some it's not a big deal but to me it is, congrats brother, thats awesome!!!

jkstrength
04-20-2012, 01:16 PM
Thats cool bro, it makes you feel good. The place where I did my rehab for my knee wants a picture of me lifting also, I just haven't gotten around to it. But it helps to that my PT is my BFF, lol. I know to some it's not a big deal but to me it is, congrats brother, thats awesome!!!

Yeah it does make you feel good. Its such an underground sport that recognition is always hard to come by so it's nice every once in a while. Thanks Brian!

jkstrength
04-21-2012, 10:37 AM
Saturday 4/21/12 - Squat

Squat:
320x3
320x3
320x3
320x3
320x3

Speed Box Squats Against Light Bands:
185x3
185x3
185x3
185x3
185x3

Weighted Dbell Lunges:
50 (each hand) x 10 steps
60 (each hand) x 10 steps
70 (each hand) x 10 steps

Weighted Situps:
4x10

My squat form was off for the first three sets but by the last two I was on again. Training partner said each one was at least 2 inches below parallel so thats good. Weight felt light but I was a little slow out of the hole so we decided to add in some speed work after to get some explosion back. Felt good. 500 raw is gonna fall in August. I'll add wraps when I hit 80% in the cycle to make sure I stay used to the feel and save my damn knee.

Coke
04-21-2012, 11:13 AM
Very nice with the squats and lunges JK.

jkstrength
04-21-2012, 11:30 AM
Very nice with the squats and lunges JK.
Thanks Coke. Feels good to free squat again.

jkstrength
04-23-2012, 12:39 PM
Monday 4/23/12 - Bench

Bench:
260x3
260x3
260x3
260x3
260x3

Banded (light bands) 1-board Press (paused):
225x5
225x5
245x5

Weighted Chins:
bodyweight + 45 x 8
bodyweight + 45 x 8
bodyweight + 45 x 8

Dbell Hammer Curls:
4x12

Felt great today. Benches felt like an empty bar. Each one was paused and faster than I expected. Its nice when it all comes together once in a while. Haha

Coke
04-23-2012, 02:50 PM
Damn dude, easy bench...making it happen.

Brian Hopper
04-24-2012, 06:58 AM
It does feel good when it all comes together, lol. Nice work!!!

jkstrength
04-24-2012, 08:14 AM
Damn dude, easy bench...making it happen.
Thanks Coke. Getting it dialed in for when it gets heavy.


It does feel good when it all comes together, lol. Nice work!!!
Yes it does! Everything is feeling good lately since we're not training heavy singles every week. In our case, its paying off in the form of healthier joints to put in some higer volume work at lower intensities.

NickAus
04-24-2012, 08:23 AM
Some strong work in this log!!

jkstrength
04-24-2012, 11:10 AM
Some strong work in this log!!

Thanks brother! Welcome aboard and please feel free to offer any advice you think might help. I'm all about getting this total.

jkstrength
04-25-2012, 12:38 PM
Wednesday 4/25/12 - Deadlift

Sumo Deads:
390x3
390x3
390x3
390x3
390x3

RDL:
225x10
275x10
275x10

Planks (with plate on back):
1 minute
1 minute
1minute

Band Abduction:
2x10

Decent day. The planks (a recommendation from my chiropractor) were not fun.

jkstrength
04-26-2012, 11:10 AM
Thursday 4/26/12 - Bench Assistance

Close Grip Bench:
225x8
225x8
225x8

Dbell Bench:
85x8
85x8
85x8

Barbell Rows:
185x8
185x8
185x8
185x8

EZ Curls:
3x10

Skull Crushers:
3x8

Pretty decent day. Started off a little sluggish but eventually came around. Not one of my best days but they can't all be fantastic. On a side note I officially ended my student career yesterday. Ther might be some drinking this weekend...

Coke
04-26-2012, 11:30 AM
Sessions are real good bro.

Brian Hopper
04-27-2012, 09:55 AM
Your right, we really do train alike, lol. Nice work buddy!!!

jkstrength
04-27-2012, 04:10 PM
Sessions are real good bro.
Thanks buddy!


Your right, we really do train alike, lol. Nice work buddy!!!
Thanks Brian. Yeah, we do. Weird thing is I just made this cycle up. Did you? It's ridiculously simple and I like it like that. Haha.

Brian Hopper
04-27-2012, 05:55 PM
Thanks Brian. Yeah, we do. Weird thing is I just made this cycle up. Did you? It's ridiculously simple and I like it like that. Haha.

I started doing this when I injured my knee. I needed two days just to focus on my rehab. So I figured I would bench on Mondays, squat and deadlift (rehab session #1) on Tuesday, upper accessory on Thursday and then knee rehab on Friday. I liked it a lot so I kept doing it.

jkstrength
04-28-2012, 09:51 PM
Friday 4/27/12 - Squat

Squat:
340x3
340x3
340x3
340x3
340x3

Front Squat:
185x5
185x5
185x5

Squatted a day early because I had no babysitter today so you gotta do what you gotta do. Also had to squeeze my session in between clients so just had time for squatting and front squatting. Felt rushed and I hate feeling rushed. That being said it was a damn good session. Squats are finally feeling decent again as far as form goes. Can't wait to get to some heavy weight again. Hopefully all this volume work pays off.

jkstrength
04-29-2012, 12:07 PM
Sunday 4/29/12 - Deadlift

Sumo Dead:
135x5
135x5
225x3
315x2
405x1
460x1 (90%)
500x1 (97%)

Deficit Sumo Speed Pulls:
255 + 50 pounds chain x 5
255 + 50 pounds chain x 5
255 + 50 pounds chain x 5
255 + 50 pounds chain x 5

Messed up week for me and without going into a long explanation lets just say my training days are all over the place. But a good lifter will adapt. Just pulled for volume on Wednesday but if I didn't pull today I wasn't going to get it in this week. Since I have to take next week off decided to work up to a heavy single today. Was going to go to 90% but since that snapped off the floor easily I worked up to 97% or 500. Didn't feel very heavy but was kinda slow going up probably due to my lack of speed work the last couple of months so guess what.....its getting added back in! On a side note I feel really good about the fact that I can now pull 500 on any given day even under less than optimal conditions and without being peaked. I really feel like that triple bodyweight pull will fall this summer.

Coke
04-29-2012, 12:57 PM
a good lifter will adapt

No doubt man, someone at your level will take any detours in stride and still get there right on time regardless.

Brian Hopper
04-30-2012, 09:41 AM
No doubt man, someone at your level will take any detours in stride and still get there right on time regardless.

I agree!!!

jkstrength
04-30-2012, 10:44 PM
No doubt man, someone at your level will take any detours in stride and still get there right on time regardless.


I agree!!!

Thanks guys! I hope your right. After my vacation next week, its time to put the game face on.

jkstrength
05-01-2012, 11:14 AM
Tuesday 5/1/12 - Bench

Bench:
135x10
135x5
185x3
225x3
275x2
315x2 (90%)
335x1 (97%)

Weighted Chins:
bw + 45 x 8
bw + 45 x 8
bw + 70 x 8

Dbell Bench:
90x8
100x8
120x9

Skull Crushers:
70x10
90x10
90x10

Pulldowns:
160x10
160x10
160x10

Band Pull-Aparts:
2x10

Again worked up to 97% for a single. Wasn't feeling the best today but no reason not to get shit done. Hit my single, did some assistance and left. 335 felt good and went up relatively easy but I think I'm getting close to my limit on bench at this bodyweight, at least as far as competition benching goes. I do think I can squeeze another 10-15 pounds out of myself so hoping to do that by August. Whatever I can get to help my total.

Brian Hopper
05-01-2012, 11:45 AM
Solid benching!!!

Coke
05-01-2012, 02:51 PM
Super benching JK, nice job throughout.

jkstrength
05-03-2012, 02:54 PM
Solid benching!!!


Super benching JK, nice job throughout.

Thanks for the encouragement you guys!

jkstrength
05-03-2012, 02:59 PM
Thursday 5/3/12 - Squat

Squat:
135x10
135x5
225x5
225x3
315x2
365x1
add belt and wraps
405x1
440x1

Squats:
225 + 30 pounds chain x 5 x 5 sets

Lower back was killing me today so that wasn't good. Couldn't get a good setup cause of the pain but its nothing serious, just part of the game. Worked up to 97% and hit a single then did some form/stability work with 40% plus chains. I'll post vid later (I hope) so critique away! I really want that 500 and I need all the help I can get.

Coke
05-04-2012, 08:01 PM
Huge day with the squats!

Brian Hopper
05-04-2012, 08:52 PM
Got some good work in while dealing with the back pain, great job bro!!!

jkstrength
05-05-2012, 07:52 PM
Huge day with the squats!
Thanks Coke!


Got some good work in while dealing with the back pain, great job bro!!!
Thanks Brian!

Back pain is par for the course after my surgery but it usually doesn't last long. I'm missing almost a whole disk so bound to feel something every now and then. Haha.

jkstrength
05-14-2012, 08:15 PM
Monday 5/14/12 - Squat

Squat (Raw w/belt):
365x2
365x2
365x2
365x2

Front Squats:
135 + 40 pounds chain - 4 sets of 5 reps (short rest)

GHR:
bw x 10
bw x 10
bw x 10

Hanging Leg Raises:
bw x 10
bw x 10
bw x 10

First day back after 10 days. Went really good. Went up to 80% for 4 sets of 2. Back pain is gone so the rest did me good. GHR is a new addition to our facility and we're glad to have it. Nothing to crazy this week but next week we're gonna crank it up and get ready for August.

Coke
05-15-2012, 09:27 AM
Wish you the best as you keep everything moving along.

Brian Hopper
05-15-2012, 09:34 AM
I was wondering where you went, lol. Glad to see your back is feeling better. Nice work bro!!!

jkstrength
05-16-2012, 12:53 PM
Wish you the best as you keep everything moving along.
Thanks Buddy!

I was wondering where you went, lol. Glad to see your back is feeling better. Nice work bro!!!
Haha. yeah I graduated so thought a vacation was in order. Feeling good and rested.

jkstrength
05-16-2012, 01:03 PM
Wednesday 5/16/12 - Bench

Bench:
280x2
280x2
280x2
280x2

Paused bench against light bands:
205 + bands x 5
205 + bands x 5
205 + bands x 5

Barbell Rows:
185x8
185x8
185x8
185x8
185x8

Side Raises:
3x10

Curls:
3x20

Good day but the benches felt heavy. Meet cycle starts next week and I think I am going back to conjugate periodization for this meet for a couple of reasons.
1) the main reason I switched is I was feeling beat up alot but guess what, I'm feeling beat up no matter what I do so might as well go with what works which brings me to my next reason...
2) I've gotten to masters level with conjugate with no signs of slowing down so I'm pretty sure I can adjust and make my run at elite with it too.
3) It a hell of alot of fun.

We'll see what happens....

jkstrength
05-18-2012, 01:20 PM
Friday 5/18/12 - Deadlift

Deadlift:
405x2
405x2
405x2
405x2

GHR:
bw x 10 x 4 sets

Farmers Carrys:
210 each hand x 60 feet x 4 sets

Decent day. Deads felt heavier than they should have but they probably should as I haven't been going to heavy the last 2 months. That all changes Monday when the meet cycle starts. I've got 11 weeks to train my ass off and take my first shot at 1400. If I don't get it, it won't be because I didn't work for it. By the way, the farmers were killer and fun as hell.

Brian Hopper
05-18-2012, 01:56 PM
Nice work bro, im looking forward to following your 11 weeks of intense training!!!

jkstrength
05-19-2012, 01:25 PM
Nice work bro, im looking forward to following your 11 weeks of intense training!!!
Thanks Brian. I'm looking forward to it too! Body is feling pretty good so thats a good thing.

jkstrength
05-21-2012, 12:50 PM
Monday 5/21/11 - ME Upper

1-board Press:
bar x some
135x10
135x5
185x5
added 50 pounds chain
225x3
245x3
275x1
295x1
315x1
325x1
330x1

Flat Dbell Press:
85x10
85x10
85x10

Barbell Rows:
185x10
185x10
185x10
185x10
185x10

SKulls:
70x12
90x12
90x12
90x12

Dbell Curls:
3x12

Start of meet cycle and it started off great. Had some more in me on the main movement but decided to end it on a good, heavy single rather than risk a miss. Everything else was fine. Its great to be lifting heavy again!

Coke
05-21-2012, 05:26 PM
Glad to see the heavy bench work, this should be a great run for you man, will rock the next meet.

Brian Hopper
05-21-2012, 06:00 PM
So far your off to a good start, nice work bro!!!

jkstrength
05-21-2012, 10:23 PM
Glad to see the heavy bench work, this should be a great run for you man, will rock the next meet.
Thanks Coke. I hope your right!


So far your off to a good start, nice work bro!!!
Thanks Brian. Got alot of work to do but I'll get there.

Justin Randal
05-21-2012, 10:37 PM
Farmers are great gpp. Nice work in here.

jkstrength
05-22-2012, 12:30 PM
Farmers are great gpp. Nice work in here.
Thanks bro! Yeah farmers are great. My whole upper back is on fire for a day or two afterward.

jkstrength
05-23-2012, 11:12 AM
Wednesday 5/23/12 - DE Lower

DE Squats:
225 + light bands x 2 x 12 sets

Ultra Wide Free Squats:
185x10
225x10
225x10

GHR:
25x8
25x8
25x8
25x8

Side Bends/Weighted situps superset:
60x12/25x10
70x12/25x10
70x12/25x10

DE squats were without a box cause I want them as close to comp as possible. Still fast and explosive. Utra wide squats were to work on hamstring mobility and hip strength which mine sucks. Hoping it will help with my pull too. Can't hurt. Lovin the new GHR.

Brian Hopper
05-23-2012, 01:03 PM
Nice DE session!!!

jkstrength
05-23-2012, 07:36 PM
Nice DE session!!!
Thanks!

jkstrength
05-24-2012, 04:11 PM
Thursday 5/24/12 - DE Upper

DE Bench:
175 + 60 pounds chain x 3reps x 9 sets

Weighted Chins:
bw + 45 x 8
bw + 45 x 8
bw + 45 x 8
bw + 45 x 8

Floor Press:
185x8
225x8
225x8
245x8

Dbell Shoulder Press/barbell curl superset:
10/20
10/20
10/20

Right pec started to get tender at the delt tie-in so almost all pressing sets today were close grip. As I went on it got better and I was able to move to comp grip halfway through the floor presses but I was careful. Last thing I need right now is a torn pec. Ice and rest and I'll be good as new on Monday. Actually felt really strong today despite that so things are going well. Saturday is ME Lower and 4 inch block pulls are on the docket. Can't wait.

Brian Hopper
05-24-2012, 05:00 PM
Strong pullups!!!

J L S
05-26-2012, 07:16 AM
good to see you back with the dark side!

started off strong, i hear you on the box being taken away. Ive been sqautting without it for the best part of 8 weeks now on D/E days and my squat feels alot better for it.

Brian Hopper
05-26-2012, 09:47 AM
I agree. I'm starting to do paused speed squats and hopefully I'll see a difference.

jkstrength
05-26-2012, 10:49 AM
good to see you back with the dark side!

started off strong, i hear you on the box being taken away. Ive been sqautting without it for the best part of 8 weeks now on D/E days and my squat feels alot better for it.

Haha, I couldn't stay away. I feel alot better just lifting heavy, physically and mentally. Yeah box wasn't doing anything for me so why use it? I need to tighten up my form a bit anyway.


I agree. I'm starting to do paused speed squats and hopefully I'll see a difference.
Yeah I'm hoping to see a difference too.

jkstrength
05-26-2012, 10:55 AM
Saturday 5/26/12 - ME Lower

Sumo Pulls Against Chains:
135x110
135x5
225x5
315x3
added 50 pounds chain
405x1
460x4 (approximately 510 at the top)

Comp Squats (70%):
315x5
315x5
315x5

Hanging Leg Raises:
bw + 15 pound chain x 10 x 3 sets

Great day for the first ME session of the cycle. This is what I like and what works for me. I was scheduled to pull from blocks with straight weight but last night I changed it up a bit to pull from the floor, where I feel I need some work. Previous best was 460 x 5 straight weight so this was probably a good bit better than that and since this was my first ME attempt at this movement, it was a PR by default. It was tough squatting after this but I think it will pay off in the end with a strong squat.

Brian Hopper
05-26-2012, 11:31 AM
Strong pulls!!!

jkstrength
05-26-2012, 04:43 PM
Strong pulls!!!
Thanks Brian! I recently changed my set up a little bit and I think it is paying off. I used to dance around and do some pre-pull rituals and I think I was 1)wasting energy and 2) psyching myself out a little. So now I take my breath while standing and then just reach down, get my grip, sit back and rip it. I think I'm able to stay tighter this way.

jkstrength
05-28-2012, 10:50 AM
Monday 5/28/12 - ME Upper

Close Grip Bench:
135x10
135x5
185x5
225x3
275x2
300x3

Comp Bench:
185x12
185x12
185x12

Barbell Rows:
190x10
190x10
190x10
190x10

Dbell Skulls (30 seconds rest):
30x12
30x12
30x12
30x12

Dbell side raises:
25x12
25x12
25x12

I'm capable of more on close grip but it wasn't going to happen today. Still hit a heavy triple and got some good work in. Feeling good about August.

Coke
05-28-2012, 04:02 PM
Great job all around bro, putting in work!

jkstrength
05-28-2012, 09:29 PM
Great job all around bro, putting in work!
Thanks Coke! Hopefully it pays off.

J L S
05-29-2012, 04:33 AM
nice pulls and close grips!

J L S
05-29-2012, 05:31 AM
nice pulls and close grips!

jkstrength
05-29-2012, 07:44 AM
nice pulls and close grips!
Thanks buddy! Nursing some elbow tendinitis so numbers are down but should be taken care of shortly. Ice and nsaids! Lol.

Brian Hopper
05-30-2012, 04:52 AM
What grip do you use for close grip and your comp grip?

jkstrength
05-30-2012, 06:33 AM
What grip do you use for close grip and your comp grip?
Comp grip is ring fingers on rings, close grip is thumbs touching smooth.

Brian Hopper
05-30-2012, 07:54 AM
Comp grip is ring fingers on rings, close grip is thumbs touching smooth.

I like benching ROR, but I don't feel comfortable pressing off my chest from that grip under heavy weight. So I do POR and my close grip is usually thumb length from the smooth, so it's not much of a difference.

jkstrength
05-30-2012, 01:14 PM
I like benching ROR, but I don't feel comfortable pressing off my chest from that grip under heavy weight. So I do POR and my close grip is usually thumb length from the smooth, so it's not much of a difference.
I started with POR and just in the last 6 months moved to ROR. We'll see how it goes....

jkstrength
05-30-2012, 01:21 PM
Wednesday 5/30/12 - DE Lower

DE Free Squats:
250 + light band x 2 x 12 sets

DE Sumo Pulls:
315 + 50 pounds chain x 1 x 7 sets

Farmers Carrys:
200 each hand x 120 feet (pause at 60 feet) x 3 sets

GHR:
25 x 10
25 x 10
25 x 10

Great day. Squats and pulls were fast and form felt on. Farmers were pretty brutal but ALOT of fun. Had three of us today so it was a bit of a competitive relay. Did not use straps so felt good about myself, Haha. For an update, bodyweight is down a bit. Sitting right at 180 in the morning so gonna try to pack on a few in the next 2 months. I like to cut down from around 185-187 rather than stay light.

J L S
05-30-2012, 01:24 PM
nice work JK! but get your weight up!!!

jkstrength
05-30-2012, 09:56 PM
nice work JK! but get your weight up!!!
Thanks J and I will! Working on it right now actually. Haha.

jkstrength
05-31-2012, 04:38 PM
Thursday 5/31/12 - DE Upper

DE Bench:
160 + 50 pounds chain x 3 x 9 sets

Paused Floor Press:
185x8
225x8
245x8
245x8

Weighted Chins:
bodyweight + 25 x 10 x 4 sets

Dbell Bench:
85x10
85x10
85x10

Lots of energy lately. Feeling good. Heavy squatting on Saturday. Hoping for some good numbers.

jkstrength
06-02-2012, 10:12 AM
Saturday 6/2/12 - ME Lower

Squat With Chains:
135x5
135x5
185x5
225x5
added 80 pounds of chain
275x3
315x1
365x1
added knee wraps and belt
405x1
425x1
445x1 (525 at the top)

Comp Sumo Pulls:
365x2
365x2
365x2
365x2
365x2

Weighted Situps:
35x12
35x12
35x12

Epic squat day at Wyoming Athlete Development. Everything just felt light on my back. Gonna make some noise at USPA Rocky Mountain Regionals in August.

J L S
06-02-2012, 11:14 AM
awesome squat day JK, looking strong already

jkstrength
06-02-2012, 01:16 PM
awesome squat day JK, looking strong already
Thanks buddy! Feeling good so far.

Coke
06-02-2012, 07:32 PM
Gonna make some noise at USPA Rocky Mountain Regionals in August.

No joke JK, will be taking names at the meet this summer.

Brian Hopper
06-02-2012, 09:14 PM
Strong squats!!!

jkstrength
06-03-2012, 07:29 AM
No joke JK, will be taking names at the meet this summer.

I hope so Coke. Just hope I have some competition. No fun competing against yourself! Haha.


Strong squats!!!
Thanks Brian! Everything felt on today. Just having that much weight on my back was a great feeling.

jkstrength
06-04-2012, 11:40 AM
Monday 6/4/12 - ME Upper

Deadstop Pin Presses (about a half inch off the chest):
135x10
135x5
185x5
added green bands (approx 90 pounds at the top)
225x3
245x1
275x1
295x0 (got about half way up, grinded for probably 5 seconds)
275x1
275x1

Wide Grip Bench:
185x12
185x12
185x12

Barbell Rows:
185x10
195x10
205x10
205x10

Overhead Press:
95x10
95x10
95x10
95x10

jkstrength
06-06-2012, 11:05 AM
Wednesday 6/6/12 - DE Lower

DE Squats (no box):
275 + light bands x 2 x 10 sets

Front squats:
135x5
135x5
135x5
135x5
135x5

Farmers Carrys:
100 pounds each hand x 100 feet x 3 sets

GHR
bw x 15
bw x 15
bw x 15

Weighted Situps:
3x10

J L S
06-06-2012, 11:09 AM
nice work past two sessions JK, Pin presses are a brute strength builder! horrible exercise, no wonder you had a grinder!

Brian Hopper
06-06-2012, 11:12 AM
Solid work on the ME bench and DE lower days!!!

Coke
06-07-2012, 06:30 AM
Fine training going on man.

jkstrength
06-07-2012, 10:35 AM
nice work past two sessions JK, Pin presses are a brute strength builder! horrible exercise, no wonder you had a grinder!
Thanks J! Yes they are. They also tear up the elbows something fierce so I only do them every so often but man are they effective.


Solid work on the ME bench and DE lower days!!!
Thanks Brian! Things are definitely feeling good.


Fine training going on man.
Thanks Coke!

jkstrength
06-07-2012, 10:40 AM
Thursday 6/7/12 - DE Upper

DE Bench:
155 + 50 pounds chain x 3 x 9 sets

Floor Press (Paused):
225x8
245x8
245x8
260x10

Weighted Chins:
bodyweight + 90 x 5 x 3 sets

Band Pushdowns:
3x20

Since I'm deloading next week I went a little heavier on a couple things. I took some video, which I haven't done in forever, and I'll try to post it later today.

Brian Hopper
06-07-2012, 11:09 AM
Some strong chins!!!

jkstrength
06-07-2012, 01:10 PM
Some strong chins!!!
Thanks Brian! Haven't gone that heavy in a while. It was kinda rough. Haha.

jkstrength
06-07-2012, 01:10 PM
Vid from today...

http://www.youtube.com/watch?v=gLcpp66eX9U&feature=player_detailpage

Coke
06-08-2012, 06:30 AM
Nice work in the vid.

jkstrength
06-08-2012, 10:29 AM
Nice work in the vid.
Thanks Coke!

Brian Hopper
06-08-2012, 11:19 AM
Looked strong bro!!! Does laying on a foam like that make a difference or does it just feel more comfortable?

jkstrength
06-08-2012, 01:47 PM
Looked strong bro!!! Does laying on a foam like that make a difference or does it just feel more comfortable?

It definitely makes it more comfy but I do it because I read an article Donnie Thompson wrote that said always use a pad on floor presses to save the elbows. I actually use a moving blanket I procured from a furniture store. Works like a charm. Lol

jkstrength
06-09-2012, 06:03 PM
Saturday 6/9/12 - ME Lower

Block Pulls (Sumo):
135x5
135x5
225x5
315x3
405x2
475x1
515x1
530x1 PR
540x1 PR (triple bodyweight)

Comp Squats:
275x5
275x5
275x5

Hanging Leg Raises:
bw x 12
bw x 12
bw x 12
bw x 12

Getting stronger.....vids to come soon.

jkstrength
06-09-2012, 09:52 PM
Vid from today.

http://www.youtube.com/watch?feature=player_detailpage&v=ufPD8kUIwDA

Coke
06-09-2012, 10:15 PM
Wow man, exceptional pulls!!

Brian Hopper
06-10-2012, 07:29 AM
You made those look easy!

jkstrength
06-10-2012, 11:03 AM
Wow man, exceptional pulls!!


You made those look easy!

Thanks guys! They all felt pretty easy. I'm liking the new setup. Whatever I pull from 4 inch blocks, I can generally subtract 10 pounds an pull off the floor.

jkstrength
06-11-2012, 11:21 AM
Monday 6/11/12 - Deload Upper

Banded Dbell Bench:
70 + light band x 14
70 + light band x 12
70 + light band x 10

Barbell Rows:
155x15
155x15
155x15

Dbell Side Raises:
20x15
20x15
20x15

Close Grip Bench:
135x12
135x12
135x12
135x12

Deloading every fourth week this cycle to stay fresh. Gotta say I feel stronger and fresher than I ever have.

Coke
06-11-2012, 12:44 PM
Way to be going about it, keeping things in check.

jkstrength
06-11-2012, 09:16 PM
Way to be going about it, keeping things in check.
Thanks buddy. Doing what I can.

jkstrength
06-13-2012, 10:56 AM
Wednesday 6/13/12 - Deload Lower

DE Squats:
225 + light bands x 2 x 8 sets

RDL:
135x12
135x12
135x12

GHR:
bw x 15
bw x 15
bw x 15

Conventional Deads:
225x5
225x5
225x5

Nothing much to report. Very light, low intensity deload day. I feel great and my form on all lifts feels better than ever.

jkstrength
06-15-2012, 08:53 AM
Thursday 6/14/12 - DE Upper

DE Bench:
155 + light bands x 3 x 9

Floor Press (paused):
225x10
225x10
225x10

Chins:
bw x 25
bw x 14
bw x 10

Band Pushdowns/dbell military superset:
20/20
20/20
20/20

Kept everything light and high reps today. Light lower stuff on Saturday then back crankin it back up!

Coke
06-15-2012, 09:43 AM
Fine with the deloading days bro.

jkstrength
06-16-2012, 10:36 PM
Fine with the deloading days bro.
Thanks buddy. Trying to stay healthy as I can.

jkstrength
06-16-2012, 10:42 PM
Saturday 6/16/12 - Deload Lower

Squat:
135x10
135x5
225x5
(70%)
315x2
315x2
315x2
315x2

Front Squat:
135x10
135x10
135x10

GHR:
bw x 12
25 x 12
25 x 12

Deads (sumo):
315x1
315x1
315x1
315x1
315x1

Kept it light and worked on form. Form on squat is feeling better than ever.

jkstrength
06-18-2012, 03:06 PM
Monday 6/18/12 - ME Upper

1 board Bench:
135x10
135x5
185x5
225x3
added 50 pounds chain
275x1
300x1 (90%)
330x1 (100%)
335x1 PR

Close Grip Bench:
225 + 50 pounds chain x 5 x 4 sets

Barbell Rows:
185x10
185x10
185x10
185x10

Dbell Shoulder Press:
50x10
50x10
50x10
50x10

Facepulls:
3x15

Not a big PR but got my 3 lifts in over 90% and got it done. Feeling good.

Brian Hopper
06-18-2012, 05:59 PM
Nice PR bro!!!

jkstrength
06-19-2012, 07:44 AM
Nice PR bro!!!
Thanks buddy!

J L S
06-19-2012, 09:56 AM
sorry its late jk but pulls looked great, the last looked the best!!

strong benching too, thats a sweet PR

Coke
06-19-2012, 11:09 AM
The new PR is great dude.

jkstrength
06-19-2012, 03:42 PM
The new PR is great dude.
Thanks coke. 5 pounds definitely isn't huge but I'll take it. I'm pretty convinced my bench is not gonna move much till I gain weight. And that will happen after my next meet.

Brian Hopper
06-19-2012, 05:05 PM
I think I'm in the same boat. But I don't plan on gaining weight anytime soon, lol. If I can hit a 5lb PR then I'll be happy.

jkstrength
06-19-2012, 09:40 PM
I think I'm in the same boat. But I don't plan on gaining weight anytime soon, lol. If I can hit a 5lb PR then I'll be happy.
Well at 180 pounds I still have alot of room to grow unlike you big boys, LOL. I'm 5'8" with short limbs and a long torso. I think I can walk around in the low 200's comfortably. Will definitely improve my leverages.

jkstrength
06-20-2012, 10:58 AM
Wednesday 6/20/12 - DE Lower

DE Squat (straight weight):
275(60%) x 2 x 12 sets

Sumo Deadlift:
315x1
315x1
315x1
315x1
315x1
405x1
460x1 (90%)
460x1 (90%)

GHR:
25x12
25x12
25x12
25x12

Weighted Situps:
25x12
25x12
25x12
25x12

I usually don't "work up" on DE day but I know SuperTraining Gym advocates it so since I won't be puling heavy for 11 days today seemed perfect to try it out. Up to 405 the weights popped off the floor. When I hit 460 they came slow off the floor for the first 1-2inches then flew up. I reviewed the video and I was way out of position on the two heavy pulls. Shoulders way to far forward. I think I was sitting back at the start rather than pushing the knees out and sitting "down". The result was I had to bend over pretty far to get to the bar. If I hadn't worked up I wouldn't have noticed. Other than that, everything felt good. Heavy squats Saturday.

jkstrength
06-21-2012, 06:33 PM
Thursday 6/2/112 - DE Upper

DE Bench:
160 + 70 pounds chain x 3 x 9 sets

Floor Press:
245x8
265x8
275x8

Chins (neutral grip):
bw x 10
bw x 10
bw x 10
bw x 10

Side Raises:
25x12
25x12
25x12
25x12

Coke
06-22-2012, 12:45 PM
Solid back-to-back efforts.

jkstrength
06-23-2012, 12:44 PM
Solid back-to-back efforts.
Thanks COke Pushing hard.

jkstrength
06-23-2012, 12:51 PM
Saturday 6/23/12 - ME Lower

Squat:
135x10
135x5
135x5
185x3
225x3
275x2
315x1
365x1
added belt and wraps
405x1 (90%)
450x1 (100%)
465x1 PR!! (EASY)

Sumo Pulls:
225x1
225x1
225x1
225x1
225x1
225x1
225x1

GHR/Hanging Leg Raise Super set:
12/12
12/12
12/12

Huge squat PR. Felt like I had at least another 20 in me, possibly 30. Barely even slowed on the way up. After the set at 465 I loaded it up to 500 and just walked it out to feel the weight. I'll take it all the way on August 4th.

Brian Hopper
06-23-2012, 02:22 PM
Awesome job bro, strong PR!!!

Coke
06-23-2012, 07:07 PM
Truly dig the huge squats man.

jkstrength
06-24-2012, 08:00 AM
Awesome job bro, strong PR!!!
Thanks Brian! I have to admit, much of my form corrections the last few months are from watching your squat videos you post.


Truly dig the huge squats man.
Thanks Coke! You've pretty much been there the whoel time, from when I struggled with 400 to now. Thanks for the support man!

jkstrength
06-25-2012, 12:56 PM
Monday 6/25/12 - ME Upper

Close-Grip Bench:
135x8
185x5
225x3
275x1
300x1 (90%)
320x1 PR
330x1 PR
340x1 PR

Banded Dbell Press:
70's + light band x 12 x 3 sets

Barbell Rows:
185x10
185x10
185x10
185x10

Barbell Military Press:
95x12
95x12
95x12

Inverted Rows:
4x8

Getting stronger....

J L S
06-25-2012, 02:50 PM
you are responding very well to your return to the dark side JK haha, looking super strong at the moment

I follow alot of supertrainings stuff now since mark bell started rolling out the power project especially and I have modelled the way I train around their system and its explanation on the site! Upto this point I've been hitting nothing but PR's and back to/surpassing my best!

Brian Hopper
06-25-2012, 07:10 PM
Great job on the PR's!!!

jkstrength
06-26-2012, 07:46 AM
you are responding very well to your return to the dark side JK haha, looking super strong at the moment

I follow alot of supertrainings stuff now since mark bell started rolling out the power project especially and I have modelled the way I train around their system and its explanation on the site! Upto this point I've been hitting nothing but PR's and back to/surpassing my best!
Hey J! Yeah I'm responding really well this time. It seems the more I customize it to my individual needs, the more I gain from it, although I still maintain the basic principals. Couple things I've done this cycle that has really helped is almost completely eliminating assistance work from ME lower day, and deloading every 4th week. Keeps me fresher. Mark definitely knows his shit and I try to read every article he puts out.


Great job on the PR's!!!
Thanks Brian!

Coke
06-26-2012, 10:36 AM
Way to be with the close grips, incredible stuff.

jkstrength
06-26-2012, 04:25 PM
Way to be with the close grips, incredible stuff.
Thanks my friend!

jkstrength
06-27-2012, 11:18 AM
Wednesday 6/27/12 - DE Lower

DE squats (straight weight):
295 x 2 x 12 sets

RDL:
185x8
225x8
225x8
225x8

Hip Thrusts:
135x10
135x10
135x10

Wide Front Squats to a 12 inch Box:
135x5
185x5
185x5

Weighted Situps:
35x10
35x10
35x10
35x10

I'm using the term dynamic effort loosely. The squats are still fast and light but I concentrate more on form than on moving the weight as fast as I can. Its really paying off.

jkstrength
06-28-2012, 09:21 PM
Thursday 6/28/12 - DE Upper

DE Bench:
175 + 50 pounds chain x 3 x 9 sets

Floor Press:
245x8
275x8
275x8

Weighted Chins:
25x8
45x8
45x8

Side Raises:
25x10
25x10
25x10
25x10

Skulls:
70x12
70x12
70x12
70x12

Coming along. No elbow pain.

Coke
06-29-2012, 07:10 AM
Glad to hear the elbow pain is subsiding...output is always steady and on point Jeremy.

Brian Hopper
06-30-2012, 09:50 AM
No elbow pain is a good thing, keep it up!!!

jkstrength
06-30-2012, 11:22 AM
Saturday 6/30/12 - ME Lower

Sumo Pull + Chains:
135x5
135x5
225x5
added 50 pounds chain
315x1
405x1
455x0 (miss. terrible setup)
455x1
475x0 (miss)
475x0 (miss)
455x0 (miss)

switched to conventional
225x3
315x1
405x1
405x10 (HUGE PR!!)

Comp Squats:
185x5
225x5
275x3 (60%)
275x3
275x3

Hanging leg raises:
bw x 12
bw x 12
bw x 12
bw x 12

Shitty day then I redeemed myself. Could not get a good setup pullling sumo. Hips were too far from the bar, felt like it weighed a ton. After having my ass handed to me by sumo, I said I wasn't leaving without a deadlift PR and switched to conventional. Haven't pulled over 225 conventional in about 9 months. I honestly have never had the weights pop off the floor deadlifting like I did today pulling conventional. 405 was such a smoke fest that I decided to rip it for as many as I could which turned out to be 10 and a huge rep PR. So I am thinking of making a huge rookie mistake; switching deadlift form 6 weeks out from a big meet. My plan is to pull light conventional next week after heavy squatting then in two weeks work up to a heavy single conventional to see where I am actually at. If it doesn't turn out well, I'll switch back to sumo 3 weeks out and hit my openers and go with it.

I would love to hear everyones thoughts on this. Stupid decision or worth a try?

Coke
06-30-2012, 08:03 PM
Nice job throughout bro, no matter what.

Brian Hopper
06-30-2012, 08:50 PM
IMO, I don't think it's a bad idea, but I personally wouldn't do it. You said it was an off day, so I would just leave it at that. Come back next week with your shit together and smash some PR's!!! If your looking to try conventional then try after the meet. But, if you feel like you can make it work for this meet then give it a shot. You still have enough time to figure it out.

jkstrength
06-30-2012, 10:13 PM
Nice job throughout bro, no matter what.
Thanks buddy. We all have off days right?


IMO, I don't think it's a bad idea, but I personally wouldn't do it. You said it was an off day, so I would just leave it at that. Come back next week with your shit together and smash some PR's!!! If your looking to try conventional then try after the meet. But, if you feel like you can make it work for this meet then give it a shot. You still have enough time to figure it out.
I see where your coming from Brian. Don't know what I'm going to do yet. I've got official pulls over 500 both styles so I think its going to come down to what style I feel will give me the biggest pull that day. One thing is for sure, I will come back next week and get my shit together like you said. Haven't had a bad day in a long time so I was due. Lol.

jkstrength
07-02-2012, 11:13 AM
Monday 7/2/12 - ME Upper

Dead Stop Pin Presses Against Bands:
135x5
135x5
185x3
added bands
185x1
225x1
250x1 (90%)
275x1 (100%)
280x1 PR!!!
removed bands
225x8
245x8
245x8

Barbell Rows:
185x10
185x10
185x10
185x10

Barbell Military:
95x10
95x10
105x10
105x10

Its been months since I've PRed on this movement so great day. Everything is still pretty sore from the deadlift rampage of Saturday so I took it kinda easy on everything else. Bodyweight is sitting right around 186 so right where I need to be.

Coke
07-02-2012, 11:31 AM
Great day indeed man, dig the new lifting PR.

Brian Hopper
07-02-2012, 06:10 PM
I know what you mean, I had something like that happen to me today, lol. Strong PR's!!! What bands did you use?

jkstrength
07-02-2012, 09:15 PM
Great day indeed man, dig the new lifting PR.
Thanks Coke. I've wanted this one for a long time. Finally got it!


I know what you mean, I had something like that happen to me today, lol. Strong PR's!!! What bands did you use?
Thanks Brian. I used green bands which I believe are roughly equivalent to elitefts average bands. We estimate around 80-90 pounds at the top give or take. This is by far the hardest pressing movement I do. These really teach you to grind. It really shreds the elbows so we only work them in once every 4-6 weeks.

Brian Hopper
07-03-2012, 01:35 AM
Dead presses are tough without bands, I can't imagine with, lol. I'm actually giving dead presses a break. I've been having some pec issues and I think they are either the cause or the reason why it's not getting better.

jkstrength
07-03-2012, 08:49 AM
Dead presses are tough without bands, I can't imagine with, lol. I'm actually giving dead presses a break. I've been having some pec issues and I think they are either the cause or the reason why it's not getting better.
They probably are the reason. Its definitely stressful on everything including pecs. Thats why we rotate them so infrequently. Hope the pec feels better soon!

Brian Hopper
07-03-2012, 06:30 PM
They probably are the reason. Its definitely stressful on everything including pecs. Thats why we rotate them so infrequently. Hope the pec feels better soon!

Yeah, I'm sure they are too. I was talking to Tone earlier today and he's recommending that I take the week off and do a complete deload next week. It actually sounds really good so I just might, lol.

jkstrength
07-04-2012, 07:25 PM
Yeah, I'm sure they are too. I was talking to Tone earlier today and he's recommending that I take the week off and do a complete deload next week. It actually sounds really good so I just might, lol.
I'm actually doing the same thing next week. Gotta stay fresh!

jkstrength
07-04-2012, 08:04 PM
Wednesday 7/4/12 - Lower Accessory

Squats:
315 x 2 x 10 sets

Speed Pulls (Conventional):
315 x 1 x 5 sets

Farmer Carrys:
110 pounds each hand x 40 yards x 3 sets

GHR/Hanging Leg Raise Superset:
25/bw x 10
25/bw x 10
25/bw x 10

Pretty good day. Squats felt good and pulls felt really good. Went light on the farmers. I'm rolling with the conventional pulls till I feel otherwise. We'll see what happens....

J L S
07-05-2012, 02:19 PM
brutal strength on those pin presses jk... nice job!

jkstrength
07-05-2012, 09:33 PM
brutal strength on those pin presses jk... nice job!
Thanks buddy! They're tough but worth it.

jkstrength
07-05-2012, 09:43 PM
Thursday 7/5/12 - DE Upper

Speed Bench:
180 + 40 pounds chain x 3 x 9 sets

Floor Press (every rep paused):
275x8
275x8
275x8

Chins:
bw x 10
bw x 10
bw x 10
bw x 10
bw x 10

Side Raises:
30x10
30x10
30x10

I really wanted to end this week with 3 sets of 8 at 275 on paused floor press which I did so great day. If I miss a bench it is always a couple inches above the bottom position of my floor presses (which is about 2 inches off the chest) so I usually miss 3-4 inches off my chest. I hope getting stronger on this movement helps. I would really like 352 or over at this meet. I've given both 352 and 363 a ride in meets and missed them both. Not going to happen again. Every pound helps.

Brian Hopper
07-06-2012, 07:41 AM
Solid sessions!!! So your sticking with conventional? When will you pull heavy again?

Coke
07-06-2012, 10:51 AM
Fine training going on guy, always.

jkstrength
07-06-2012, 11:08 AM
Solid sessions!!! So your sticking with conventional? When will you pull heavy again?
Thanks Brian! Well for now I am anyway. I pulled singles at 70% yesterday and it felt really good. I'm deloading next week so I might work up to 90% tomorrow (around 450 as my best conventional pull is 501) after I squat and see how it feels. Might be a gametime decision...


Fine training going on guy, always.
Thanks Coke! Always nice to have your words of encouragement.

Brian Hopper
07-06-2012, 11:13 AM
Take some videos of your pulls if you can.

jkstrength
07-06-2012, 05:15 PM
I will bro.

jkstrength
07-08-2012, 08:10 PM
Saturday 7/7/12 - ME Lower

Squat:
135 x alot
225x5
315x2
added wraps and belt
405x1
455x1
475x1 PR!!!

Conventional Deadlift:
135x3
225x1
315x1
405x1
455x1 (around 90% of meet best)

GHR/Weighted Situp Superset:
12/12
12/12

Pretty good day. 455 felt really good. 475 felt heavy but still wasn't too much of a struggle. I f'ed up the camera angle on the 475 so I can't tell if I hit depth but since depth has never been a past issue for me, I think it was probably good. At least two whites.

This was the second time I've pulled anything remotely heavy conventional style in at least 8 months. My back was kinda fried from the PR squat 5 minutes earlier but it still felt really good. One issue with my form is I definitely need to keep my hips higher. I think it is a habbit carried over from sumo to KEEP THOSE HIPS LOW!! Haha. My back felt great afterward so thats good. No pain at all. 500+ is definitely there but any form tips on either lift please don't be afraid to chime in!

http://www.youtube.com/watch?v=rl3kLvJg6Jo&feature=player_detailpage

Coke
07-09-2012, 12:44 PM
Super vid with the squats and deads!

Brian Hopper
07-09-2012, 06:43 PM
Great job bro, pulls looked strong!!!

jkstrength
07-10-2012, 07:15 AM
Super vid with the squats and deads!
Thanks Coke!


Great job bro, pulls looked strong!!!
Thanks Brian. Everything except the 475 squat felt pretty light in my hands. I still think my hips start t low on the pull but that is easily corrected.

J L S
07-10-2012, 09:02 AM
both squats and deads looked strong JK, considering you havent pulled conv. for so long they still looked pretty sweet!

jkstrength
07-10-2012, 11:04 AM
both squats and deads looked strong JK, considering you havent pulled conv. for so long they still looked pretty sweet!
Thanks J! I honestly think I can pull more conventional than sumo. However for me it's just a mental game since my back injury. I just have to get over it and the best way to do that is just pull.

J L S
07-11-2012, 09:45 AM
Thanks J! I honestly think I can pull more conventional than sumo. However for me it's just a mental game since my back injury. I just have to get over it and the best way to do that is just pull.

I imagine all the sumo work you have done will have had some carryover anyway, and im also pretty sure that overthinking on meet day come deadlift time wont be an issue either haha! adrenaline and nose tork should sort that very swiftly! just gotta commit to the pull