Polk's Road to Elite

[Polk17]

This is my first time posting on this Forum... Right now I am starting my meet prep for the 2012 APA Raw Halloween Class on October 28th, the last time I competed was October last year, and I did 475/275/600/1,350 @ 220, and I feel like these were true maxes... In the gym 5 weeks before the meet my maxes were 455/265/575...

Heading into this meet my maxes are:

Squat - 525 Without Wraps
Bench - 315
Pull - 645

The Goals for the meet are:

Squat - 575-600 W/ Wraps (Have never worn them before)
Bench - 330-340
Pull - 675-700

I have Josh Bryant doing my programming, I would highly recommend him and I can guarantee you that you will get stronger, and that you will earn it... So out of respect to his plan I will be relatively vague in my explanation of the Assistance and Special Work he prescribes... I train in my Garage Gym named Go Hard Barbell in Sebring
My diet I feel is pretty solid, I follow John Kiefer's Carb Backloading Protocol and have been very successful with it... The process starts tomorrow, with Close Grip Bench Work, which basically ends up being an Upper Assistance day...

[Polk17]

Sunday 8/5/12 - Upper

Josh Strength

Trained in my Garage (Go Hard Barbell)

preWO - Preworkout Stuff, Krealkyn, & BCAAs

iWO - BCAAs Mixed in Water

DYNAMIC WARMUP (Agile 8)

CLOSE GRIP BENCH

Bar x Many x 2
Add Foam Roller (For Arch)
95 x 8
135 x 5
185 x 3
Remove Foam Roller
225 x 2

250 x 5 x 3 - These moved very well...

PRESS

115 x 10 x 3

REVERSE GRIP INCLINE

155 x 10 x 3 - 1st time doing these, & I thought they would be hard, but I really liked them... I felt like I had good bar speed...

ASSISTANCE (Upper Back, More Triceps, Yoke, & Abs)

CONDITIONING (Prowler - 45's x 40 Yards x 8, w/ 45 Sec Rest)

pWO - 2 Scoops Protein, Chocolate Milk, Krealkyn, & BCAAs

Probably do some Light Restoration/Feeder Work tomorrow, then Squat on Tuesday...


http://www.youtube.com/watch?v=3hsfFoAdKTo&feature=youtu.be

[J L S]

nice work polk, if you are who i think you are you have gotten alot stronger and bigger since i last saw anything of you!

I had josh B do some programming for me not so long back, hes a very cool guy and very patient, I havent a bad word to say about him

[Polk17]

nice work polk, if you are who i think you are you have gotten alot stronger and bigger since i last saw anything of you!

I had josh B do some programming for me not so long back, hes a very cool guy and very patient, I havent a bad word to say about him

I have put on some size and strength, but haven't competed in a while so we will see moving forward, my gym lifts are way up, so I am anticipating a good total...

I love working with Josh, he definitely knows his shit...

[Polk17]

Tuesday 8/7/12 - Squat

JS

preWO - Reg. preWO Drink, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

SQUATS

Bar x a lot x a few
135 x 8
225 x 5
275 x 3
315 x 1
Added Belt
365 x 1

Added Inzer Z Knee Wraps
405 x 3
450 x 3 - Not sure what to think about the Knee Wraps yet... 450 felt heavier than it should have, but it's been 4 weeks since I have had anything on my back, and my set-up wasn't as good because of the Wraps... The weight moved pretty well first two, then I hit the Spud Straps on the third and messed up my rhythm...

PAUSED SQUATS

Removed Wraps & Added Rehbands

365 x 3 x 6 - Lotta volume...

BANDED FREE SQUATS

290 + Doubled Mini x 2 x 4 - 1st time w/ Banded Squats, it's a different feel... Plus at this point I was SHOT... It is hot as hell in my Garage...

GHR

BW x 6 x 4

OTHER ASSISTANCE (Some more Posterior Chain, Quads, Forearms, Yoke & Abs)

pWO - 2 Scoops Protein & 1/2 Gallon Chocolate Milk

TBH, this was killer, it was 2 full hours of Non-Stop movement... The Paused Squats killed me, 365 feels like 455 when you completely stop at bottom, but, I bet no one else who will be there October 28th did this today, and come meet day, it'll show... & it's a great excuse to house food ppWO... I dig it...


http://www.youtube.com/watch?v=slOKyzE_XNM&feature=youtu.be

[Coke]

Damn good lifting going on in here, good luck with your goals.

[Polk17]

Damn good lifting going on in here, good luck with your goals.

Thanks bro... Trying to get strong...

[RobmoriRB]

solid work out in here....im going to sub if possiable....because i see alot of growth in here

[Polk17]

solid work out in here....im going to sub if possiable....because i see alot of growth in here

Always... Welcome...

[ChadDresden]

I ran a Josh Bryant program for just my squat for a 12 week cycle leading into my last meet and it put easily 60+lbs on my squat. He made the program for a training partner of mine. You aren't kidding, it was the toughest program I ever ran by far. I'll be keeping an eye on your log. He's been having great success with raw guys. I may get in touch with him to do my programming for the Arnold next year.

[Polk17]

I ran a Josh Bryant program for just my squat for a 12 week cycle leading into my last meet and it put easily 60+lbs on my squat. He made the program for a training partner of mine. You aren't kidding, it was the toughest program I ever ran by far. I'll be keeping an eye on your log. He's been having great success with raw guys. I may get in touch with him to do my programming for the Arnold next year.

Ya, my first meet I did 475, and my gym max a month before that was 450, I hit 525 at the end of a cycle, and was beat to shit, haha... I have told every person I talk to about him, you WILL make gains, but you WILL earn them, one way or the other, either with Volume or Intensity or Both... He's rediculous smart when it comes to training, and awesome when it comes to working with you, I get a detailed E-Mail after every video of every work out... The shit he does with the Deadlift is rediculous...

[Polk17]

Thursday 8/9/12 - Bench

Trained @ Go Hard Barbell w/ Kiko...

JS

preWO - preWO Cocktail, BCAAs, & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

BENCH (Paused)

Add Foam Roller
Bar x Many x 2
95 x 8
135 x 5
Remove Foam Roller
185 x 3
225 x 2,1
245 x 1

265 x 3 PR - All were pretty smooth...

235 x 7,4,3 (Rest Paused)
200 x 13,5,3 (Rest Paused)

DIPS

BW x 10,10
BW+45 x 8,3,1 (Rest Paused)

ASSISTANCE (Direct Chest Work, Chins, Tris, Yoke, Calves, & Abs)

pWO - BCAAs, Kreaklyn, 2 Scoops Protein, & Chocolate Milk

A really solid Bench Day, good start to my cycle... Pullin' tomorrow...


http://www.youtube.com/watch?v=eqDm8KFX81Y&feature=youtu.be

[bald bull]

good stuff looking strong

[J L S]

nice work polk, whole lot of squatting and the best thing about the whole post... 'gallon of chocolate milk'... its quite funny you mention the ridicolous stuff he does with the deadlift, I'll never forget my run with josh b as I have a scar on my right quad from deadlifting, used a bar with pretty horrible knurling and needless to say i bled that session

[Polk17]

good stuff looking strong

Thx man, on my grind...


nice work polk, whole lot of squatting and the best thing about the whole post... 'gallon of chocolate milk'... its quite funny you mention the ridicolous stuff he does with the deadlift, I'll never forget my run with josh b as I have a scar on my right quad from deadlifting, used a bar with pretty horrible knurling and needless to say i bled that session

Thanks man, still sore... Chocolate Milk is the nectar of the Gods... He'll kill you with Deadlift, I'm positive I'll be bleeding tonight... Usually from hands & shins...

[Polk17]

Friday 8/10/12 - Pull

Trained @ Go Hard Barbell

JS

preWO - Reg. preWO Cocktail, BCAAs, & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

SPEED SQUATS

Bar x a lot x many
135 x 6 x 2
225 x 2 x 6

PULLS

135 x 8
225 x 6
275 x 3
315 x 2
365 x 1
405 x 1
Added Belt
455 x 1

500 x 1 x 15 w/ 30 seconds rest - All were smooth, 15 felt better than 1...

SUMO STANCE DEAD SQUAT

455 x 1 x 4 - 1st time, like em...

BARBELL ROWS

185 x 6 x 3 - Strict

GHR

BW x 6 x 3

OTHER ASSISTANCE (Lots of Upper Back, Biceps, Yoke, Hams, Low Back, & Abs)

pWO - BCAAs, Kreaklyn, 2 Scoops Protein, & Chocolate Milk

Lots of volume, Pulls felt really strong... Overall a solid end to a solid week...


http://www.youtube.com/watch?v=VEvDBy3qK8s&feature=youtu.be

[J L S]

nice work, thats alot of sets. kicking ass for sure

[Coke]

Damn, that's a super session.

[Polk17]

nice work, thats alot of sets. kicking ass for sure


Damn, that's a super session.

Thanks guys, pretty sore today...

[Polk17]

**Video from Yesterday**

Don't know what happened to the video...

http://www.youtube.com/watch?v=tlndr0m9pKE&feature=youtu.be

[jkstrength]

Nice pulling bro!

[RobmoriRB]

nice pulls keep it up and i like the 455lb pull

[Polk17]

Nice pulling bro!

Thanks bro... Trying to peak at the right time so that I can do my best Pulling on the Platform... Eyes on 700 in October...


nice pulls keep it up and i like the 455lb pull

Thanks man, they are really good, especially for me as I use my Back a lot to Pull... It really Strengthens the Legs & Hips, for the initial Pull off floor...

[Polk17]

Sunday 8/12/12 - Upper

Trained @ the D.A.C. w/ my Boy...

JS

preWO - Reg. preWO Cocktail, BCAAs, & Kreaklyn

iWO - A7

DYNAMIC WARMUP (Agile 8)

CG BENCH

Bar x Many x 2
95 x 8
135 x 5
185 x 3
225 x 2
245 x 1

Added Inzer Z Wraps
260 x 5 x 3 PRs - Not bad, form was pretty good until the last rep or two of the last set... Still have work to do...

PRESS

125 x 10 x 2

REVERSE GRIP INCLINE

165 x 10 x 3

PALMS OUT PUSHUPS

2 Minis x 12 x 3

ASSISTANCE (Upper Back, Yoke, & Abs)

pWO - BCAAs, Kreaklyn, 2 Scoops Protein, & Chocolate Milk

Played Softball yesterday, so I didn't get as much rest as I needed from Friday, felt it a little bit... Either way the work was done, and I felt decent... Off Tomorrow, Squattin' Tuesday...


http://www.youtube.com/watch?v=0guUDQEi1_E&feature=youtu.be

[Brian Hopper]

Strong pulls!

[RobmoriRB]

solid benching today mate...keep it up

[Polk17]

Strong pulls!

Thanks man...


solid benching today mate...keep it up

Thanks, my Bench is embarrassing...

[RobmoriRB]

hey it took me 2 months to get my bench up 50lbs.....some people are natural benchers and some just have to work harder then others.....it will get there!!

[Polk17]

hey it took me 2 months to get my bench up 50lbs.....some people are natural benchers and some just have to work harder then others.....it will get there!!

Thanks, ya I am almost 6'3 and I have super long arms, which aid my Pull, and kill my Bench... In the time I brought my Pull up over 150 lbs, I got my Bench up like 30 hahaha, it is finally starting to take off, with the help of Josh Bryant...

[ChadDresden]

nice job man...500 for 15 singles lol...jesus!

[Polk17]

nice job man...500 for 15 singles lol...jesus!

Ya man... 30 Seconds rest too... I got 520 for same protocol this Friday...

[Polk17]

Tried to Squat Tuesday, Hammy was tweaked from weekend activities... No go, hopefully cab Pull Friday...

[Polk17]

Thursday 8/16/12 - Bench

Trained @ Go Hard Barbell

JS

preWO - Regular preWO Cocktail, BCAAs, & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

BENCH (Paused)

Add Foam Roller for Arch
Bar x Many x 2
95 x 10
135 x 8
185 x 4
Remove Foam Roller
225 x 3
245 x 1
Add Inzer Z Wraps

270 x 3 PR

245 x 6,4,2 (Rest Paused)
205 x 12,5,3 (Rest Paused)

DIPS

BW x 10
BW+50 x 6,3,2 (Rest Paused)

CHINS

BW x 8 x 6 Changing Grips

ASSISTANCE (Lats, Chest, Upper Back, Triceps, Calves, & Abs)

pWO - BCAAs, Kreaklyn, 2 Scoops Protein, & Chocolate Milk

All in all a good day, still have some form issues to work out, but 270 moved really well... Leg is feeling pretty good, gonna try to Pull tomorrow, hope it lets me...


http://www.youtube.com/watch?v=_eimLQE4U10&feature=youtu.be

[Polk17]

Friday 8/17/12 - Deadlift

Trained @ Go Hard Barbell, rode Solo...

JS

preWO - Regular preWO Cocktail, BCAAs, & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

SQUATS

Bar x Many x 2
135 x 10,3

225 x 2 x 6

PULLS

135 x 6
225 x 4
315 x 2
365 x 1
405 x 1
Added Belt
455 x 1

520 x 1 x 15 w/ 30ish Sec Rest (My set up takes a little time, and based on my Hammy I wasn't as strict as usual, but I doubt I went over 45 sec, and adhered pretty close to 30 Sec... These looked faster, and smoother than they felt... Hands are a little beat up, and Hammy/Hips weren't firing as well as I liked, but I still got em all in...

DEAD SQUAT FROM SUMO PULL STANCE

315 x 1
Add Belt
365 x 1
405 x 1

470 x 1 x 4 - Better than last week...

BB ROWS

190 x 6 x 3

GHR

4 Set

REVERSE HYPER

3 Sets

ASSISTANCE (Biceps, Yoke, Grip, Lots of Upper Back & Abs)

pWO - BCAAs, Kreaklyn, 2 Scoops Protein, & Chocolate Milk

Not GREAT day, but solid... I think I was a little reticent w/ the Pulls based on the Hip, and that's not really my style... I am a VERY aggressive lifter, and when I don't have that explosive aggression, my lifts tend to suffer... But rightfully so, I don't want to be hurt, so I was more aware of my body, instead of just SFW... Either way, On To The Next...


http://www.youtube.com/watch?v=pVNx0bvFCWM&feature=youtu.be

[RobmoriRB]

I love the idea of the dead squats....that looks like it is very effective to train with!!

[Polk17]

I love the idea of the dead squats....that looks like it is very effective to train with!!

I have done them two ways, like tonight with a Sumo Deadlift Stance, from apporximately the height of where I start to Pull from... And from Parallel with my Squat Stance... They do a few things, 1. Build a TON of confidence... 2. Help with Tightness & Power at Bottom... 3. And for the Deadlift build a lot of starting strength, or at least thats the idea... Plus they don't make you too sore, as there is no negative...

[Polk17]

Sunday 8/19/12 - Upper

Trained @ Go Hard Barbell, Solo...

JS

preWO - Reg. preWO Cocktail, BCAAs, & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

CG BENCH

Bar x 50
Add Foam Roller for Arch
95 x 15
135 x 5
185 x 3
Remove Foam Roller
225 x 2
245 x 1

Add Inzer Z Wraps
265 x 4,4,3,2,1,1 PR (4) - I was supposed to do 3 x 5, but that wasn't in the cards today... So I did what I could, and then just did a few make up sets to make sure I could get my 15...

PRESS

135 x 10 x 2

REVERSE GRIP INCLINE

175 x 10 x 3

ASSISTANCE (Upper Back, Triceps, Yoke, & Abs)

pWO - BCAAS, Kreaklyn, & 2 Scoops Protein w/ Waximaize...

Not what I was hoping for today... I knew after last week that whatever Josh put on the program on this day would be tough, because 260 x 5 was tough... Then I felt TERRIBLE today, so I knew it would be a challenge... I have been trying to do Josh's plan w/ Carb Backloading, and while I LOVE CBL, you just can't recover & prep from/for Josh's workouts without carbing up... I tried it last time and it didn't work out, thought I could do it this time, same issue... So I will go back to using the diet Josh prepared for me... After my Meet Prep I will be doing my own thing for a while, and will def. go back to CBL, but for now, I'm going to do what works...


http://www.youtube.com/watch?v=-Vw3dtD4XTc&feature=youtu.be

[RobmoriRB]

how do you find the foam roller?

[Polk17]

how do you find the foam roller?

I'd recommend getting one from EFS...

[ChadDresden]

Good job on the pressing. That's what it's all about! Getting your prescribed work in regardless of how you feel...nice job man.

[Polk17]

Good job on the pressing. That's what it's all about! Getting your prescribed work in regardless of how you feel...nice job man.

Thx bro, no excuses...

[J L S]

nice work polk, deadlift set up is absolutely brutal

[Polk17]

nice work polk, deadlift set up is absolutely brutal

Thanks Jay... What do you mean about Set Up?

[Polk17]

Tuesday 8/21/12 - Squat

Trained @ Go Hard Barbell....

JS

preWO - Reg. preWO Cocktail, BCAAs, & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 & Reverse Hypers)

SQUAT

Bar x Many x 3
135 x 10
225 x 5
275 x 3
315 x 2
Add Belt
365 x 1

415 x 3
460 x 3 PR - I did these w/ just Knee Sleeves on, and I feel like it moved better than 450 did two weeks ago with Wraps, a good sign, really happy to be able to Squat, after the pulled Hammy...

PAUSED SQUATS

365 x 3 x 8 - Holy Volume

BANDED FREE SQUATS

300 + Doubled Minis x 2 x 4 - Holy VOLUMEEEEE....

GHR

4 x 6

ASSISTANCE (Forearms, Yoke, Hams, Glutes, Hips, & Abs)

pWO - BCAAs, Kreaklyn, 2 Scoops Protein w/ Waximaize...

Solid day, got my work in, feel good moving forward...

Recovery Work & Conditioning Tomorrow, Benching Thursday....


http://www.youtube.com/watch?v=dRwzIBMST2M&feature=youtu.be

[J L S]

15 singles with weights like that haha and minimal rest... = brutal

and congrats on the squat PR!! awesome

[Polk17]

15 singles with weights like that haha and minimal rest... = brutal

and congrats on the squat PR!! awesome

Ahhh yes, don't remind me, I got it again on Friday... Can't wait...

[J L S]

Ahhh yes, don't remind me, I got it again on Friday... Can't wait...

haha, what weight this week? up another 10-15lbs?

[Brian Hopper]

Nice squat session!

[Polk17]

haha, what weight this week? up another 10-15lbs?

Ya up 15, 545 x 1 x 15...


Nice squat session!

Thanks my dude, feeling it all over today... Which I dig...

[ChadDresden]

I feel ya on the volume my friend. I just kicked mine up to my regular meet training cycle volume. I modified the Josh Bryant rest/pause squat program I ran last meet. I hadn't done as much volume as I did today in about 10 weeks and it killed me lol. I feel your pain!

[Polk17]

I wrote about the same thing on your wall around the same time, brutal volume, hurts so good...

[Sirtificate]

I agree with the others, a beaut of a squat session

[Polk17]

I agree with the others, a beaut of a squat session

Thanks man, it was a solid day...

[RobmoriRB]

loved the work out from Tuesday, keep it up mate

[Polk17]

loved the work out from Tuesday, keep it up mate

Thx man...

[Polk17]

Thursday 8/23/12 - Bench

Trained @ Go Hard Barbell Keak The Sneak in the house...

JS

preWO - Reg. preWO Cocktail, BCAAs, & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

BENCH (Paused)

Add Foam Roller for Arch
Bar x Many x 2
95 x 10
135 x 8
185 x 4
Remove Foam Roller
225 x 3
245 x 1
Add Inzer Z Wraps

275 x 3 PR

250 x 6,3,2 (Rest Paused)
205 x 11,4,3 (Rest Paused)

DIPS

BW x 10
BW+55 x 5,1,1 (Rest Paused)

CHINS

BW x 8 x 6 Changing Grips

ASSISTANCE (Lats, Chest, Upper Back, Triceps, Calves, & Abs)

pWO - BCAAs, Kreaklyn, & 2 Scoops Protein...

Really long day at work, trained @ 9:00 PM, wasn't great, but got it in...


http://www.youtube.com/watch?v=Z4ypvZo9O4Y&feature=youtube_gdata_player

[Kong]

Some good numbers being put up mate!

[Polk17]

Some good numbers being put up mate!

On the grind searching for higher ground... Thx...

[Polk17]

Saturday 8/25/12 - Pull

Trained @ Go Hard Barbell, Solo...

JS

preWO - Reg. preWO Cocktail, BCAAs, & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

PULL

135 x 10
225 x 6
275 x 5
315 x 3
365 x 2
405 x 1
Added Belt
455 x 1
500 x 1

545 x 1 x 15 w/ 30 Sec Rest

DEAD SQUAT W/ SUMO STANCE

365 x 1

485 x 1 x 4

GHR

3 x 6

pWO - BCAAs, Kreaklyn, & 2 Scoops Protein w/ Waximaize...

That's all I did... I coach College Baseball, and our players reported Thursday, so we had a REALLY busy day Friday, and today we had Community Service all day, and more shit @ night... Long day, I got this in, in @ 45 minutes...

Cxd7ykmYwDs

[J L S]

awesome deads polk, keep the good work coming!

[Brian Hopper]

I fixed the video for you! Strong pulls! I see you tightened up the GHR :)

[Polk17]

awesome deads polk, keep the good work coming!

Thx Jay, hate to say it, but my body needs this Deload...


I fixed the video for you! Strong pulls! I see you tightened up the GHR :)

Thx Brian, ya, tightened down, and bolted to concrete... Its rock solid now...

[RobmoriRB]

how did the pulls feel? at 500lbs

[Polk17]

how did the pulls feel? at 500lbs

That was 545, and they felt good... It's amazing how 500 feels so light in my hands, but so heavy on my back...

[Polk17]

Wednesday 8/29/12 - Deload Upper

JS

Trained @ Go Hard, Solo...

preWO - Low-Carb Monster

CG

Up to

155 x 5 x 2

REV GRIP INCLINE

3 Sets

PRESS

3 Sets

FACE PULLS

3 Sets

PALMS OUT PUSHUPS

3 Sets

ABS

3 Sets

Gonna do entire Lower Deload tomorrow... Then Bench on Friday...

[J L S]

haha the way josh makes you train, you do need the deloads! im not surprised at all! enjoy the deload and come back 100% to smash even more weight!

[Polk17]

haha the way josh makes you train, you do need the deloads! im not surprised at all! enjoy the deload and come back 100% to smash even more weight!

Ya, I hate Deloads but I need them no doubt...

[Polk17]

Friday 8/31/12 - Bench Deload

Trained @ Go Hard, Solo...

JS

preWO - No Carb Monster

DYNAMIC WARMUP (Agile 8)

BENCH

Bar x 50
95 x 10
135 x 5

185 x 3 x 3

DIPS

2 Sets

FLYES

2 Sets

PULLOVERS

2 Sets

CHINS

3 Sets

ROLLING TRICEP EXTENSIONS

2 Sets

ABS

5 Sets

pWO - Newcastles for dayyyssss....

Pull Deload Tomorrow, Then it goes down...

[RobmoriRB]

everything looks good Pork keep it up

[jkstrength]

I'm deloading in two weeks. Don't like to but it does make me feel better. Nice work going on in here Polk!

[Polk17]

everything looks good Pork keep it up


I'm deloading in two weeks. Don't like to but it does make me feel better. Nice work going on in here Polk!

Thx, glad to be off the Deload and back to work...

[Polk17]

Monday 9/3/12 - Bench

Trained @ Go Hard, Solo...

JS

preWO - Regular preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

BENCH

Add Foam Roller
Bar x 50
95 x 15
135 x 8
185 x 5
225 x 3
265 x 1

285 x 2 - PR

255 x 6,4,3 Rest Paused
225 x 10,4,3 Rest Paused

WIDE GRIP PAUSED

200 x 6 x 2

CHINS

50 Reps

JM PRESS

145 x 8 x 5 - 1st time doing them, I think they were shitty...

ASSISTANCE (Chest, Triceps, Lats, & Abs)

pWO - Kreaklyn, BCAAs, & 2 Scoops of Protein w/ Waximaize...

Squattin' Tomorrow...


http://www.youtube.com/watch?v=q_4AqbwjyLo&feature=youtu.be

[Polk17]

Tuesday 9/4/12 - Squat

Trained @ Go Hard, Solo...

JS

preWO - Regular preWO Cocktail, Kreaklyn, & BCAAs

iWO - A7

DYNAMIC WARMUP (Agile 8)

SQUATS

Bar x 20
135 x 8
225 x 5
275 x 3
315 x 2
Added Belt
365 x 1
405 x 1

425 x 2
470 x 2 - Felt REALLY good warming up, got to my top set, and I had the bar in the wrong spot, a little too high, so it got a little forward on me... Was ugly and slower than I want, but I'll take 90% of my best single for a double with shitty form, and it was easy, just ugly...

PAUSED SQUATS

380 x 3 x 5 - Got bar placement down, and felt better...

BOX SQUATS PAUSE ON BOX @ INCH BELOW PARALLEL

330 x 2 x 4

GHR

BW x 4 x 8

ABS

pWO - BCAAs, Kreaklyn, & 2 Scoops Protein w/ Waximaize...

Overall not a bad day, not great, but results are there, I know what I did wrong and we are moving forward... Set up was less than ideal, was rushed, no spot, no knee wrapper, Bench yesterday, and I prefer to Squat Heavy with a day off before... Plus I am getting used to this 5:00 AM wakeup... No excuses though... Go. Hard....


http://www.youtube.com/watch?v=QcNwEQid-2k&feature=youtu.be

[Brian Hopper]

Nice job! You train at 5:00am?

[Polk17]

Nice job! You train at 5:00am?

Hell no... I coach College Baseball, and I have our team lifting @ 6:00, so I get up early, which is making for longer days, and less sleep... Like anything else, you add another stressor or change some shit, it takes some getting used too...

[Brian Hopper]

Oh ok, I've done a few 5am sessions and depending on the night before, they can go pretty smooth. But I would much rather train around 9 or 10!

[Polk17]

Oh ok, I've done a few 5am sessions and depending on the night before, they can go pretty smooth. But I would much rather train around 9 or 10!

Agreed, I could Bench that early, or do DE Lower... But I wouldn't want heavy weight on my back that early...

[ChadDresden]

Nice squats...who cares if there ugly as long as you get the work in!

[J L S]

nice polk, getting the PR's rolling in now

[Polk17]

Nice squats...who cares if there ugly as long as you get the work in!

Thx bro, agreed... Just didn't have to be that damn hard...


nice polk, getting the PR's rolling in now

Ya man, bout that time in the plan, PR for a few weeks, build confidence, show up on meet day and let em' know...

[Polk17]

Thursday 9/6/12 - Upper

Trained @ Go Hard...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

CG

Bar x 50
Add Foam Roller
95 x 12
135 x 8
185 x 3
Remove Foam Roller
225 x 1
Added Doubled Minis
135 x 1

185 x 5,4,3,2,1

PRESS

145 x 6 x 2

DB BENCH w/ NEUTRAL GRIP

75 x 12,12
90 x 10

ASSISTANCE (Triceps, Upper Back, & Abs)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Waximaize

Solid days work, Bench felt good, set up is getting right... Feel strong... Max Reverse Band Pull tomorrow, gonna try to go big...


http://www.youtube.com/watch?v=kDkbxyurl5o&feature=youtu.be

[Polk17]

Friday 9/7/12 - Pull

Trained @ Go Hard Barbell...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - A7

DYNAMIC WARMUP (Agile 8)

SQUAT

Bar x Many x 2
135 x 5 x 2
225 x 2 x 6

PULL

135 x 5
225 x 4
315 x 2
365 x 1
405 x 1
Added Belt
455 x 1
500 x 1
550 x 1
Added Reverse Avg. Band - About 135 off @ Bottom
600 x 1
650 x 1
700 x 1
750 x 1 - This was real tough to lockout, but a good solid Pull and definitely a Max... Really wanted to try 800, but gotta get stronger...

DEAD SQUATS FROM SUMO PULL STARTING POSITION

500 x 1 x 3

SPEED PULLS

405 x 2 x 6

BB ROWS

210 x 6 x 3 - Strict

ASSISTANCE (GHRs, Reverse Hypers, Biceps, Lats, Upper Back, Abs)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

Solid day...


http://www.youtube.com/watch?v=AyVXY86ZBf4&feature=youtu.be

[Polk17]

**Video from Fridays Deadlift**

http://www.youtube.com/watch?v=AyVXY86ZBf4&feature=youtube_gdata_player

[Polk17]

Sunday 9/9/12 - Bench

Trained @ Go Hard Barbell...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - A7

DYNAMIC WARMUP (Agile 8)

BENCH

Add Foam Roller For Arch
Bar x 50
95 x 15
135 x 5
185 x 3
Remove Foam Roller
225 x 3,1
Add Inzer Z Wraps
275 x 1,1

290 x 2 - PR, I didn't feel GREAT today, but I felt OK... Took a few more Warm Up Reps than usual, and got the main work in... I have no doubt I can do more than that for a Double, and I am sure I will next week...

260 x 5 - PR,3,2 (Rest Pause)
225 x 11 - PR,6,2 (Rest Pause)

WIDE GRIP PAUSED

205 x 6 x 2

CHINS

BW x @ 50 Reps

DICKS PRESS

95 x 12 x 5 - Not sure if I have this right, but I felt it in Tris big time...

ASSISTANCE (Lats, Upper Back, Chest, Triceps, & Abs)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...

Solid start to the week, lots of PRs on the menu...


http://www.youtube.com/watch?v=HqoEO44OzLo&feature=youtu.be

[J L S]

nice work polk, those deads were sick haha, that last set before the bands were added was an absolute smoke show, must have alot of confidence in your deadlift at the moment

[Polk17]

nice work polk, those deads were sick haha, that last set before the bands were added was an absolute smoke show, must have alot of confidence in your deadlift at the moment

Ya man, I know what heavy feels like...

[ChadDresden]

Nice work on the pull man...looks good

[Polk17]

Nice work on the pull man...looks good

Thanks man, those were fun, have wanted to do them for a long time...

[Polk17]

Tuesday 9/11/12 - Squat

Trained @ Go Hard, Solo...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - A7

DYNAMIC WARMUP (Agile 8)

SQUAT

Texas Power Bar x Many x 2
135 x 5 x 2
225 x 3
275 x 2
315 x 1
Add Loose Inzer Z Wraps & Belt
365 x 1
405 x 1

430 x 2
480 x 2 - PR, Last training cycle on this week (Similar Set Up) I missed less weight than this for a double, so I after this PR, I should be on pace for a solid PR @ the meet...

PAUSED SQUATS

390 x 3 x 5

BOX SQUATS 1" BELOW PARALLEL

335 x 2 x 4

GHR

BW+5 x 6 x 4

ABS (Hanging Leg Raises & Band Resisted Leg Raises)

YOKE (Neck & Trap Work)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...

Solid day results wise... I feel really overtrained, joints hurt, weight feel heavy, I feel tired, & they are moving slower than I'd like, BUT, I am hiting my numbers, and I know it's pretty easy to recover from the overtraining, and generally when you do, look out... I think Josh is trying to wear me down, then allow me to recover, then peak... We shall see... I'll keep pushing, don't know nothing different...


http://www.youtube.com/watch?v=ecua4ibbrsw&feature=youtu.be

[J L S]

nice polk, cranking out another PR, good shit! you're probably right about the overcompensation! once the volume drops aswel as assistance and you're fresh you should be killing it!

[Polk17]

nice polk, cranking out another PR, good shit! you're probably right about the overcompensation! once the volume drops aswel as assistance and you're fresh you should be killing it!

That's the idea... Hope it works... Thanks my man..

[Polk17]

Thursday 9/13/12 - Upper

Trained @ Go Hard Barbell...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

CG

Add Foam Roller For Arch
Bar x 50,20
135 x 5
185 x 3
Remove Foam Roller
135 + Doubled Minis x 2
185 + Doubled Minis x 1

205 + Doubled Minis x 5,4,3,2,1 - The moved well...

PRESS

95 x 5
135 x 3

155 x 6 x 2 - PR, I think, Whatever...

DUMBBELL BENCH (Palms Facing)

90s x 10 x 3

ASSISTANCE (Upper Back, Triceps, & Yoke Work)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

Felt good today, looking forward to Pullin' tomorrow...


http://www.youtube.com/watch?v=sLZlUUP_Ezc&feature=youtu.be

[Polk17]

Friday 9/14/12 - Deadlift

Trained @ Go Hard, Solo...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

SQUATS

Bar x Many x 2
135 x 5 x 2

225 x 2 x 6

PULLS

135 x 5
225 x 5
315 x 3
365 x 2
405 x 1
Add Belt
455 x 1
Add Straps
495 x 1
545 x 1

585 x 2
Removed Straps, cause I suck with them...
585 x 2 x 2 - Solid work, have some Tendonitis in my left (Under) Bicep down by Elbow, not trying to injure that Bicep 7 weeks out. So I tried Straps, I hate them, got pissed, took them off. Then smoked two more Doubles.

DEAD SQUAT (Sumo Pull Stance)

510 x 1 x 3

SPEED PULLS (Straps)

455 x 2 x 6 - Can do Straps with lighter weights.

BB ROWS

215 x 6 x 3

GHR

BW+5 x 6 x 3

REVERSE HYPERS

60 x 6 x 3

ASSISTANCE (Biceps, Upper Back, Lats, Traps, Yoke, Abs)

pWO - Kreaklyn, BCAAs, 2 Scoops Protein w/ Carbs

Solid day, solid week...


http://www.youtube.com/watch?v=O_h7uXYSSRs&feature=youtu.be

[J L S]

solid work as ever with the deads polk

[RobmoriRB]

hell of a work out and strong pulls, and never thought about doing dead stop squats.

[ChadDresden]

Very solid deadlift session my friend...nice work!

[RobmoriRB]

one hell of a squat keep it up

[Polk17]

solid work as ever with the deads polk

Thanks bro, gotta be good at something...


hell of a work out and strong pulls, and never thought about doing dead stop squats.

Ya man, I really feel like they help the initial Pull off floor....


Very solid deadlift session my friend...nice work!

Thanks bro, appreciate it...


one hell of a squat keep it up

Working on it man, working...

[Polk17]

Monday 9/17/12 - Squat

Trained @ Go Hard Barbell...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ some KStarr stuff)

SQUAT

Add Rehbands
Bar x 10 x 2
135 x 5 x 2
225 x 3 x 3
275 x 1
315 x 1
Added Belt
365 x 1
Add Inzer Z Wraps
405 x 1

435 x 2
490 x 2 - PR, this felt and moved better than 480 last week... Felt really good...

PAUSED SQUATS

400 x 3 x 4

BOX SQUATS 1" BELOW PARALLEL

350 x 2 x 2

GHR

BW+10 x 6 x 4

ABS

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

Really solid start to week, Benchin' tomorrow...

Have video, uploading as we speak, will have it up tomorrow...

[Polk17]

**Video from yesterday's Squat**

http://www.youtube.com/watch?v=E_nvU8IL5pM&feature=youtube_gdata_player

[RobmoriRB]

solid 405 squat keep it up

[J L S]

500 double is right around the corner!

[Polk17]

solid 405 squat keep it up

Ya man...


500 double is right around the corner!

That will be a really weird moment, as I held the 500 lb Squat as a really big number, put it on a pedastol, and to double it will be strange, and awesome...

[Polk17]

Tuesday 9/18/12 - Bench

Trained @ Panther Gym, Solo...

JS

DYNAMIC WARMUP (Agile 8)

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

BENCH

Bar x 50,10
95 x 10
135 x 5
185 x 3
225 x 2,2
275 x 1

295 x 1 - Was supposed to be 2, but missed 2nd rep...

265 x 5,4,3 (Rest Pause)
235 x 6,5,4 (Rest Pause)

CHINS

BW x 50 Reps

ASSISTANCE (Chest, Upper Back, Tris, Lats, & Abs)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...

Awful Workout... Bicep Tendon is really pissed off and inflamed, and it was very painful to Bench... Plus the Bench was too low, so it was almost impossible to get leg drive, just an awful day... I will take 295 x 2 again on Friday before doing my CG work... No video, too pissed...

[J L S]

re group and get back after it polk!

[Polk17]

re group and get back after it polk!

Thanks dude, sucks, but they happen... Gonna take 295 for 2 tomorrow before Band Work...

[Polk17]

Thursday 9/20/12 - Deadlift

Trained @ Go Hard...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 + KStarrs Stuff)

SQUATS

Bar x Many x 2
135 x 5
225 x 2 x 6

PULL

135 x 5
225 x 4
315 x 2
365 x 1
425 x 1
Added Belt
475 x 1
515 x 1
565 x 1

605 x 2 x 2 - Smooth

SUMO DEAD SQUATS

515 x 1 x 3

SPEED PULLS

470 x 2 x 6 - Fast

BB ROWS

225 x 6 x 3

GHR

3 Sets

REVERSE HYPER

3 Sets

ASSISTANCE (Lats, Upper Back, Glutes, Hams, Hips, & Abs)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...

http://www.youtube.com/watch?v=BD60H6XcEkw&feature=youtu.be

[ChadDresden]

Nice job on the pulls man. I like the way you keep your head neutral/somewhat back but with your chin tucked like that. i am trying to master that now. I think if you could get your shoulders behind the bar more you would add some lbs to your pull quick. Already really strong now!

[J L S]

good job on the pulls polk!

[Polk17]

Nice job on the pulls man. I like the way you keep your head neutral/somewhat back but with your chin tucked like that. i am trying to master that now. I think if you could get your shoulders behind the bar more you would add some lbs to your pull quick. Already really strong now!

Thx, I've been working hard on tucking my chin versus throwing head back... Really shortens the Pull... I'll try to get a side angle of a No Strap Pull, as I am in better position, the straps really throw me off... But you're right, that is a flaw, for whatever reason I don't feel comfortable when I really sink my hips and get really upright...

[Polk17]

good job on the pulls polk!

Ya man, thanks...

[Polk17]

Friday 9/24/12 - Upper

Trained @ Go Hard, Solo...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

BENCH

Add Foam Roller for Arch
Bar x 50,20
95 x 5,5
135 x 3
185 x 2
Remove Foam Roller
225 x 2
255 x 1
275 x 1

295 x 1 x 2 - Wanted to Double it, but it wasn't there... I know had I tried it on my Bench on Tuesday I would have got it, but I did it on a lower Bench, and had no leg drive... Felt slow today...

CLOSE GRIP

135 + Doubled Minis x 3
185 + Doubled Minis x 2

210 + Doubled Minis x 3,2,2,2,1,1,1 - Was supposed to do this for 5,4,3,2, & 1, which makes sense, as I did 205 x that last week easy... Missed rep 4 on first set, which let me know I was really beat up... So I just tried to get the most out of my day...

PRESS

160 x 2 - Was supposed to do 6, twice... Missed 3rd rep, rrrooouuuggghhhh day, so stripped it and did...

135 x 8 x 2

DB BENCH

100s x 6 x 2

ASSISTANCE (Upper Back & Triceps)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...

Awful day, but I know I can handle the weight... 295 is a 20 lb meet PR, and I got it on my worst day no problem, twice, with no handoff... So I am set up for a huge PR in 5 weeks... Talked to Josh, and the plan is to Deload this week, then really lower volume, while staying locked in, recover from the overtraining, and have a great meet...


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

[J L S]

still not a bad day polk, you handled some heavy weights and got some good work in even if you didnt hit projected no.'s! sounds like a good plan!

[RobmoriRB]

one solid bench work out you did....how did the roller feel?

[Polk17]

still not a bad day polk, you handled some heavy weights and got some good work in even if you didnt hit projected no.'s! sounds like a good plan!

Ya man, all the volume catches up, but you recover and are stronger than ever...


one solid bench work out you did....how did the roller feel?

It's good, arch just sucks, has to get better...

[Polk17]

Thursday 9/27/12 - Deadlift

Trained @ Go Hard, Solo...

Deload

preWO - Lo Carb Monster

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)

SQUAT

Bar x a lot x 2
135 x 5 x 2

225 x 2 x 6 - Played around with hand position on the bar here, to find a spot where I can take some pressure off my Bicep Tendon, pleasantly surprised...

PULLS

135 x 5
225 x 2
315 x 2

405 x 1 x 6 - Did this in probably 4 minutes, 1 song... 3 without Belt, 3 with...

ASSISTANCE (Lats, Low Back, Glutes, Hips, Hams, Biceps, Upper Back, & Abs)

CONDITIONING (Prowler - Caddies on each Horn x 6 40 Yard Trips)

CG Tommorrow...

[Polk17]

Monday 10/1/12 - Squat

Trained @ Go Hard

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - A7

DYNAMIC WARMUP (Agile 8)

SQUAT

Added Rehbands
Bar x a lot x 2
135 x 5 x 2
225 x 3
275 x 2
315 x 1
Added Belt
365 x 1
405 x 1
Added Inzer Z Wraps
455 x 1

510 x 1 - This is within 15 lbs of my 2nd, I'd guess my 2nd somewhere in the 520 Range...

PAUSED SQUATS

365 x 3 x 3 - Josh had 420 for these wrote up, but TBH I just wasn't feeling it, and I can't bring myself to hurt myself this close to a meet with an Assistance Move, especially when I am not feeling the move... No disrespect, but I wouldn't have done it if Ed Coan told me to and called depth...

SQUAT WALKOUT

585 x 1 - 10 seconds

ASSISTANCE (GHRs & Abs)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...

Solid day, moved the weights, and felt strong...


http://www.youtube.com/watch?v=PKeyo7h16Jk&feature=youtu.be

[Polk17]

Tuesday 10/2/12 - Bench

Trained @ Go Hard...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - A7

DYNAMIC WARMUP (Agile 8 & a lot of Mobility Stuff for Shoulders & Elbows)

BENCH

Bar x 50
Add Foam Roller for Arch
Bar x 10
135 x 8,5
185 x 3
Remove Foam Roller
185 x 2
225 x 1
255 x 1

280 x 1
305 x 1 - Made some adjustments here, brought feet back, really focused on arch, felt really, really good...

225 + 55 lbs Chain x 3 x 3 - First time using Chains, like them, better than Bands...

WIDE GRIP PAUSED

225 x 6 x 2

CHINS

BW x 50 Reps w/ a Myriad of Grips

ASSISTANCE (Chest, Lats, Triceps, Neck, Shoulders, & Abs)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs


http://www.youtube.com/watch?v=wvbgQM3WjVA&feature=youtu.be

[J L S]

Bench looks alot better like that polk! nice work buddy, strong squatting back there too

[Polk17]

Bench looks alot better like that polk! nice work buddy, strong squatting back there too

Ya man... Working daily bro...

[Polk17]

Thursday 10/4/12 - Pull

Trained @ Go Hard Barbell...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)

SQUAT

Bar x a lot x 2
135 x 5

225 x 2 x 6

PULLS

135 x 5
225 x 4
315 x 2
405 x 1
Added Belt
455 x 1
495 x 1
545 x 1
585 x 1

630 x 1 - Was smooth, got a little squirrly at the top, but it moved, this'll probably be about a 2nd...

LIGHTENING DEADS

405+@ 80 lb Chains x 2 x 4 - Your are supposed do have 2 spotters, do a rep w/ Chains, set down, Deload Chains then quickly do rep two... Didn't work that way... But got it in...

ROWS

235 x 5 x 3

GHR

BW+25 x 6 x 3

REVERSE HYPERS

3 Sets

ABS

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...

Solid day, Upper Tomorrow...


http://www.youtube.com/watch?v=DdevC_PPMIU&feature=youtu.be

[Zak198]

This is a really good log, learning a lot. Keep up the good work bud, very strong pull tonight.

[Polk17]

This is a really good log, learning a lot. Keep up the good work bud, very strong pull tonight.

Thx bro... Anything I can do to help let me know...

[ChadDresden]

I second that statement about the volume catching up...but once you deload and come back you add so much to your lifts. I grinded out a 610 squat 10 days before my last meet and 10 days later smashed a 635 with about 10lbs left in me lol. I think volume for raw strength is the key. I know what you mean about straps...I think it is actually harder for some people to pull with straps because of positioning issues. Overall looking good though man.

[Polk17]

I second that statement about the volume catching up...but once you deload and come back you add so much to your lifts. I grinded out a 610 squat 10 days before my last meet and 10 days later smashed a 635 with about 10lbs left in me lol. I think volume for raw strength is the key. I know what you mean about straps...I think it is actually harder for some people to pull with straps because of positioning issues. Overall looking good though man.

Ya, I would usually never complain, but leading into a meet you have to prioritize peaking over everything else... I ain't getting any stronger in the last month, but I can get weaker... And ya straps for heavy sets suck, no stretch reflex off floor...

Thx, hoping for a solid # in 23 days...

[Brian Hopper]

Are you doing the southern states?

[Polk17]

Friday 10/5/12 - Upper

Trained @ Go Hard...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)

CG

Bar x 50
Add Foam Roller for Arch
Bar x 10
Bar+Doubled Minis x 7
95+Doubled Minis x 5
135+Doubled Minis x 3
185+Doubled Minis x 1
Add Inzer Z Wraps

210+Doubled Minis x 5,4,3,2,1 - These were good, the 5 set I hit the catch rack on the 4th rep, and grinded it, and then next one out... Like a boss...

PRESS

95 x 5
135 x 2
160 x 6 x 2

DB BENCH

100s x 6 x 3 - Palms facing in

ASSISTANCE (Upper Back, Triceps, Yoke)

CONDITIONING (Prowler)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

Solid days work, starting to feel better... Openers next week, only training three days, and minimal Assistance...


http://www.youtube.com/watch?v=DRyvQd3tE1Y&feature=youtu.be

[Polk17]

Are you doing the southern states?

No, APA meet in Arcadia... I don't think I'm ready to do a bigger more competitive meet... This'll only be my 2nd, so I'm just looking for growth... Probably gonna look for a bigger one first of summer, total Elite at one...

[Brian Hopper]

Oh ok, I was just asking because the APF/AAPF do not allow any knee wraps or sleeves in the raw division. When is the meet?

[Polk17]

Oh ok, I was just asking because the APF/AAPF do not allow any knee wraps or sleeves in the raw division. When is the meet?

October 28th in Arcadia...

[Polk17]

Monday 10/8/12 - Squat

Trained @ Go Hard, Solo...

JS

preWO - Reg. preWO, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)

SQUAT

Bar x Many x 2
135 x 5 x 2
225 x 3
275 x 2
315 x 1
Add Belt
385 x 1
425 x 1
Add Inzer Z Wraps

480 x 1 - Opener - Wasn't as fast as I want, but it wasn't meet day... Come meet day it'll be butter...

PAUSED SQUATS

375 x 3,4 - Only was supposed to do 3s, but really dialed in form on 2nd set, and I just came up...

GHR

2 Sets

ABS

CONDITIONING (Prowler)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

OK day...


http://www.youtube.com/watch?v=E4UlMRB6vUY&feature=youtu.be

[Polk17]

Tuesday 10/9/12 - Bench

Trained @ Go Hard w/ Kiko

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)

BENCH

Bar x 50
Add Foam Roller for Arch
Bar x 5
135 x 5 x 2
185 x 3
Remove Foam Roller
185 x 1
Add Inzer Z Wraps
225 x 1
265 x 1
Add Belt

290 x 1 - Openerish

BENCH

240+50 lb Chains x 2 x 3

WIDE GRIP

230 x 6

ABS

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

Decent day, the Openers are flying like I'd like, but I am lifting with no emotion, just getting work in... Come meet day they will look like an empty bar...


http://www.youtube.com/watch?v=glkBJMDcZsU&feature=youtu.be

[Polk17]

October 11th - Pull

Trained @ Go Hard w/ FiredUp...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)

SQUAT

Bar x 10 x 2
135 x 5

225 x 2 x 6

PULL

135 x 5
225 x 4
315 x 2
405 x 1
Added Belt
455 x 1
495 x 1
545 x 1

615 x 1 - This is close to my opener, and was really good... Last heavy Pull...

LIGHTENING DEADLIFTS

425+50 lb Chains x 2 x 4 - Do one rep with Chains, then Pull for 2nd Rep... Like them...

ROWS

245 x 5 x 2

ASSISTANCE (GHRs, Rev. Hypers, Shrugs, Yoke, & Abs)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...

Solid days work, Upper tomorrow, then coast in...

Other guy in vid is my boy from Jersey, we critique and help each other, and he asked me to make his vid... He's bout ready for the XPC, and will put up a HUGE total...


http://www.youtube.com/watch?v=4BT7LD0aHSo&feature=youtu.be

[Polk17]

Friday 10/12/12 - Upper

Trained @ Go Hard, Solo...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)

CG

Bar x 50
Add Foam Roller for Arch
Bar x 5
135 x 5
Bar+Doubled Minis x 3
135+Doubled Minis x 2
185+Doubled Minis x 1
Add Inzer Z Wraps

225+Doubled Minis x 2 x 3 - 2nd reps were hard, but it was good work...

PRESS

135 x 5 x 2

DB BENCH

100s x 8 x 2

FACE PULLS

4 Sets

ABS

CONDITIONING (Prowler)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

Solid day, which was a solid end to a solid training cycle... Next week will be minimal, then Deload/Peak into meet...


http://www.youtube.com/watch?v=bNjVhzYdhzs&feature=youtu.be

[Polk17]

**Last Two**

Tuesday 10/16/12 - Bench

Trained @ Go Hard, Solo...

JS

preWO - Lo-Carb Monster & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)

BENCH

Bar x 50
Add Foam Roller for Arch
Bar x 10
135 x 5 x 2
Remove Foam Roller

185 x 5 x 2

WIDE GRIP PAUSED

155 x 6 x 2

CG

155 x 3 x 3

ABS

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

Wednesday 10/17/12 - Lower

Trained @ Go Hard, Solo...

JS

preWO - Lo-Carb Monster & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)

SQUAT

Add Rehbands
Bar x 10 x 2
135 x 5 x 2
225 x 4
275 x 2
315 x 1
Add Belt
365 x 1
Add Inzer Z Wraps
405 x 1

PULL

135 x 5
225 x 4
315 x 2
405 x 1
Add Belt
455 x 1
500 x 1

SQUATS

275 x 3

PAUSED SQUATS

225 x 3 x 2

PULLS

350 x 1 x 5 - w/ about 15 sec. rest

GHR

1 x 20

ROWS

A Few

ABS

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

Decided to Pull & Squat a little heavier than originally thought, glad I did, honed form in good, and feel really good... I didn't want to either heavyish inside of 10 days, so just knocked it out today...


http://www.youtube.com/watch?v=IhuoMRsU6D0&feature=youtu.be

[Polk17]

Thursday 10/18/12 - Upper

Trained @ Go Hard, Solo...

JS

preWO - Coffee

DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)

CG

Up to 155 x 5 x 2

1-ARM DB PRESS

40 x 5 x 2

DB BENCH

45s x 8 x 2

FACE PULLS

2 Sets

That'll do it, 9 days out...

[J L S]

nice work Polk! rest up buddy! good luck!

[Polk17]

nice work Polk! rest up buddy! good luck!

Thx bruh...

[Polk17]

Tuesday 10/23/12 - All

preWO - Coffee

I am in the middle of my Water/Sodium load, so I am knocking down 3 gallons a day right now, no carbing, and high sodiuming... Fun... But weight is down, and I am on track...

DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)

SQUAT

Worked up to

225 x 1 x 5

BENCH

Worked up to

185 x 1 x 5

PULL

Worked up to

275 x 1 x 5

pWO - 2 Scoops Protein

Work is done... Time to relax, stay fresh, then get at it...

[Polk17]

Wednesday 10/24/12

3 Gallons water, no carbs...

BW in AM 251, 10 to go...

Stretched some, rolled some, rested...

See what weight is tomorrow, then adjust accodingly, will continue to stay loose...

Will be tapering water and sodium, and cutting both Friday... Weigh in is 7:30 AM Saturday, then I carb up... Get ready for Sunday....