View Full Version : [Pro Journal] - Jesse Jayne Training Log

09-18-2012, 10:33 AM
Jesse Jayne Training Log

New To This...Not to Powerlifting

This is a good platform and since I need to be better at keeping a log in general this looks like an ideal place to do it. I've been working in multi-ply lifting for just short of a year now and have been powerlifting in all for 2 years. I train at Iron Sport Gym with the best crew in the east JERSEY IRON POWERLIFTING. I have totaled pro in both multi-ply meets I have competed in at 242 in the RPS. 2100 in April 2012 and Just recently at RPS Worlds I went 9 for 9 and totaled a 2325 with 975 squat 700 bench and 650 deadlift. Ive got a lot to room to spare and plenty of growth to make. Next meet is slated for February 2013 in the RPS. Looking for 2400+ there. And not that I think it matters and I don't care if you do...I've always been and am currently Drug-Free.

Here are my last two lifts coming back from RPS Worlds.

Sat 9/15 Squat + Deads (Raw Day)
Squat: 4x4 @ 405
Deads: 4x3 @ 315
45 deg Hypers 3x15 @ 25
Pull-Ups 3xFailure @ Bwt
Abs (unweighted decline bench lower and upper)

Monday 9/17 Bench (Raw Day)
Bench 4x5 @ 315 / 1x1 @ 405
DB Flat 3x10 @ 85 Neutral Grip
Rear Delt 3x10 120/135/160
Heavy DB Rows 3x6 @ 140

I can't wait to get my CNS back under me and start training for the meet. This is boring but necessary.

09-18-2012, 10:35 AM
At least now it has a proper title...

Brian Hopper
09-18-2012, 10:43 AM
Impressive numbers!

t gale
09-18-2012, 12:13 PM
Jesse is very strong! He's really knowledgeable and a great asset to the crew! He's going to be one of the best as long as he keeps things going the way he's going! He trains smart and always open to suggestions!

Brian C
09-18-2012, 05:20 PM
Great addition to the WBB Pro logs. Jesse is one you'll here from for a long time. Welcome buddy.

09-21-2012, 09:33 PM
Friday night training blows but needed to be done with the crew. As I was informed by my training partners Friday nights after work can lead to certain struggles. Energy, Blood Pressure, Salt all play a role in how well you perform. For instance one of our training partners halfway passed out deadlifting and I almost fell to that fate on my second set of deads. The cold I'm carrying doesn't help either. I digress, heres what I did.

Just getting back into training since the meet so i don't have an actual plan yet so as I do sometimes I wing it.

Squat- 85% of Breif Max (breifs only) 685 x 2/3/3/3/3
Deadlift- (Raw) No Target Percent but 585 x 1/1/0

Gym was closing up so I didn't get to any accessories, probably going back tomorrow afternoon for some back and core work.

09-24-2012, 08:27 PM
Shirted Bench
600 x 3/2/1

Just not my day. Didn't feel right and didn't look right. Gonna stay out of the shirt for most of training and then get in it once before my deload. Get bigger and fill out my 242 frame and stay lean. I have a clean diet so it shouldn't be a problem.

Pulldown 4 x 10 @ 210
Rows 4 x 10 @ 120/120/120/100
Tricep Ladder
Weighted Standing Crunches (Spud Strap)

Want to give a shout out to Tone Barbaccio for having a wicked night in his bench shirt (Finally). Looking forward to your first Full Meet in quite some time. Exciting times for Jersey Iron Powerlifting @ Iron Sport Gym.

09-26-2012, 07:59 PM
Speed Squats
with Average (Gray) Bands ~150# Tension
60% of Raw Squat to Box w/ Foam
6x3 @ 425 (1 min Rest Periods)

Speed Deads
Doubled Mini Bands (IDK Tension)
6x3 @ 315 (1 min rest periods)

Bent Over Rows 4x5 @ 275
GHR 4x10 @ Bwt
Hammer Curls

Felt great today having other Jersey Iron Members Martin Arters and Jason Kenworth with me on speed day. I have been by myself for some time and its easy to become complacent. They pushed me to a new level today and I'm looking forward to continuing to workout and really expanding my deadlift and helping them to excel as well.

09-26-2012, 08:32 PM
Good work fellas! I wish I could get over there more often. WAY better than Retro. Ug.

10-01-2012, 09:20 PM
Bench - 5x2 @ 365
Swiss Bar Overhead - 2x10 @ 155 / 2x8 @ 175
Swiss Bar Row - 4x10 @ 225(1)/275(3)
FB Tricep Pressdowns 4x10 @ 100
Sledgehammer work on the tire

10-04-2012, 07:06 PM
Speed Squat with Strong Band
6x2 @ 405
Banded Rack Pulls with Short Average Band
Bar Below the Knees
6x3 @ 405
Cosmonaut Situps
Weighted 45 deg Hyper

10-09-2012, 10:28 AM
Bench - 4x5 @ 345
Up And Down The River - 315 w/ 2board and 3board
DB Incline - 3x8 @ 120
Rear Delt Fly Machine 3x10 @ 130
Tricep PD - 4x10 @ 100
Hammer St High Row 4x10 @ 315

Another Great Night @ Iron Sport Gym

10-10-2012, 06:05 AM
Lone Wolf Last Night but had an excellent training session

Squat w/ Strong Bands to Low Box and Foam: 6x3 @ 405
Deadlift w/ Doubled Reds: 6x3 @ 315
Cambered Bar GM (widened stance as I progressed): 5x5 @ 315
Leg Ext
Hammer Curls

The one exercise that I think is a game changer for developing back and posterior chain strength for the deadlift and squat has to be cambered bar good mornings. For one when you are using this bar it is hard to gain tightness in your back due to hand placement. This makes the motion challenging. Also the weight is always oriented in front of your body during the GM. Making the motion very deadlift like. The tension and work I feel in my hamstrings and glutes is like no other exercise or GM I have done in the gym. I have had a lot of success with this lift in building mass in my legs and back as well as power. I want to try these seated to see if i can get more out of it for my back. I deload next week so I will try it after that.

"Pride consumes the weak. It is the ability to change and adapt setting aside all feelings of selfishness and pride that makes champions. Because if your not changing, your just standing still!"

Brian C
10-10-2012, 07:59 PM
Ill have to give thise cambered GMs a shot.

10-12-2012, 12:17 PM
Speed Bench w/ Doubled Reds - 8x3 @ 225
Seated Unsupported Shoulder Press - 4x10 @ 75
Hammer St High Row - 4x10 @ 405
T-Bar Row - 3x10 @ 225
Dips 3xFailure
Rope Pressdowns - 3x10 @ 100
Suspended Ab Extensions (Feel like my stomach got cut open)

10-14-2012, 01:23 PM
Some classes for work have not been allowing me and won't be allowing me to squat with my Jersey Iron brethren for pretty much the rest of the month. However, luckily enough I have a great best friend in Ian Decker who met me at VIP Training and Strength Sport in Yardley, PA and helped me train as well as I helping him prepare for his meet. He is going to have a great meet in December and hit a big PR 715 suprise single in the squat(didn't know we loaded that on). Very proud of his progress. Also a big thanks to Evan and Brian for opening the doors to us on an early Sunday morning.

Now for the training!

Squat in Breifs - 725x2 / 765x2 / 800x2 (PR)
DL I was experimenting with a king deadlift suit. Bottom seem needs to be stretched out so I can get it up all the way. I'll see if I like it down the road.
GHR w/ Red Band - 4x10
Banded Lat Pulldowns - 4x10 w/ Gray Band

Get to throw on the shirt tomorrow night!

And a congrats to Tone Barbaccio becoming an AtLarge Nutrition Sponsored Lifter! A well deserved honor!

10-18-2012, 08:02 PM
Had a Jersey Iron brother Martin Arters with me today, always a treat...

Speed Bench w/ Doubled Reds - 8x3 @ 225 w/45 sec rest
Incline DB - 4x10 @ 100
Heavy DB Rows - 1x5 @ 160 / 3x8 @ 140
Commando Rows (Balls!) 3x5 @ 50
Reverse Bench Rows - 4x10 Bwt
Heavy Side Raises - 3x10 @ 50
Martin's Usual Painful Ab Shit
Banded Tricep Ext - Anyway to 100 reps w/ orange band

I'm finally starting to get my affairs in order balancing work and training. Leaning more towards training. HAHA! Definitely feeling a lot of high volume work right now. I want to do some growing before February. I will still be 242

10-24-2012, 05:48 AM
Raw Bench
3x5 @ 315
1x5 @ 335
1x5 @ 365

DB Flat Press
4x10 @ 120

Bent Over Rows
5x10 @ 225 (slow and stretched)

Neutral Grip Pullups
3x10/8/8 @ bwt

Tricep Rollups
3x10 @ 65

Best raw workout since the meet. Going to continue raw until after the holidays.

10-24-2012, 07:45 AM
Nice work Jesse Keep it up bro

Brian C
10-24-2012, 12:17 PM
Nice session bro ham

10-24-2012, 12:33 PM
And by "bro ham" he means your breath smells like a "bro ham". A penis.

Brian C
10-24-2012, 12:39 PM
And by "bro ham" he means your breath smells like a "bro ham". A penis.


10-24-2012, 07:39 PM
Great Job Jesse

10-26-2012, 07:58 PM
To start off...screw you both Tone and Bri! LOL
I figured out a way to organize my training for raw for a while I'll put it in writing and for all to give input on when I have a little more time to write. Nothing revolutionary. I'm not that creative.

DE Squat w/ Strong Bands and SSB
8x3 @ 415 to box with foam (really good work felt great)
DE Deads w/ Doubled Reds
8x3 @ 315 (Getting good with this weight upping % in 2 wks)
Slow Reverse Hypers
4x10 @ 25 lbs (3 count and hold)

Great workout. I was toast after squats and reads.

DE Bench w/ Football Bar and Red Bands
8x3 @ 225 (Didn't expect it to be that much harder but definitely challenging)
3x8 @ bwt
Football Bar Overhead Press
4x10 @ 125 (Speed)
Football Bar Rows
4x10 @ 225
Tricep Work

Good workout as well tonight. Missing Squatting with the boys again tomorrow but up at VIP Training and Strength Sport on Sunday...I might get my white whale... I'll see how I feel.

10-28-2012, 12:17 PM
Getting more comfortable in my raw training but this is the first week I've been strictly raw and from todays' results I expect to see a lot more growth in the coming weeks and phases.

ME Squat (belt and knee wraps)
1x1 @ 655 (PR Raw)


1x1 @ 680 (Lifetime Raw PR 5lbs on my best college football squat)


Missed 700 I'll get it next phase...

ME Dead
1x1 @ 605 (5lb PR Raw)

2x10 @ Bwt
2x10 @ Red Band

Fat Bar Pulldown
4x10 @ 180

Abs are still sore. Exhausted. But damn that felt good. Write-up of program to come later today.

10-29-2012, 10:58 AM
Down at Iron Sport Gym...weathering the storm. The gym was packed and guys and girls alike were getting swole! I had a great session myself.

ME Bench @ 80% of 1RM
5x5 @ 335
Football Bar Floor Press
4x4 @ 315
Inverted Rows
4x10-15 @ bwt
Shoulder Complex
Rope Pressdowns
Tricep Ladder

Forget this hurricane bull...I had training to do.

11-05-2012, 07:34 PM
Wife had the car today and my ride that I planned fell through so what did I do? Did I decide to go to the gym? OH YEAH! and not only did I go I walk sprinted every other block and covered about 1 1/2 miles in less than 25 minutes. I am a beast. I was more surprised I didn't die by heart explosion. I was barely out of breath. All that short rest dynamic work is having a great effect on my GPP. After dominating the sprint workout I dominated the bench press as well. Here is what I hit...

ME Bench
3x1@385 / 1x4 or 5 (I forget) @ 385 (I was still jacked up)
Side Raises - 3x10 @ 50
Pec Fly Machine - 4x8 @ 275
Barbell Rows - 4x10 @ 225
Rope Pressdowns - 3x10 @ 90
Tricep Ladder - bwt

Last week of this raw cycle then one more and its back into the gear in Dec

11-19-2012, 07:51 PM
Sunday 11/18 ME Squat
Just a crap day all around but here is what I hit.
1x1 @ 595
3x2 @ 485
495 1 x 1
585 1 x 0 (should have seen that coming)
Snatch Grip RDL
2 x 5 @ 315
2 x 5 @ 365
(Great Exercise)

Just wasn't feeling it. Earlier in the day I was talking to a training partner about being excited to be back in gear soon. I think thats why I just had no enthusiasm. So the next day for bench night I decided to scratch the itch.

ME Bench 11/19 (Raw/Shirt)
A Double PR Day Here
Raw Bench
1 x 2 @ 405 (been chasing that for awhile) PR!
Gear Bench (Phenom)
1 x 1 @ 675 to a 1 brd
1 x 1 @ 725 to a 2 brd (Not sure about how much, prob like 40#) PR!
Huge first night back in the shirt. Very excited to see whats to come during training.
Shoulder Press
2x10 @ 65
2x10/8 @ 75
Hammer St Row
Cosmonaut Sit Ups
Spud Strap Tricep PD's

Bang Bang Here I come!

12-02-2012, 06:32 PM
Finally class is over and I can have my Saturdays back with my crew. I got to train on friday because some of the boys were competing at Christmas Carnage RPS meet in Allentown, PA.....Jersey Iron killed it as usual, PRs, World Records, Best Lifters. Get on our level.....

ME Cambered Bar Box Squat to Foam

Chain Suspended GM with Cambered Bar
*This really highlighted my weakness in the deadlift. My glutes werent sore at all but my back 2 days later is still lit......I think I may have a weak lower back*

4x10 Bwt

Leg Ext
3x15 @ 225

Band Assisted Pullups

Hammer Curls

12-03-2012, 07:35 PM
Shirted Bench
475x2 to 2 Board
545x2 to 1 Board
585x2 to 1 Board
615x2 Full

Funny how some nights the shirt fits great and others it fits like shit. Good and solid work before the deload next week.

Incline Bench
3x8 @ 275

Side Raises
4x10 @ 50 / 1x10 @ 25

DB Rows
3x10 @ 100

Gorilla Rows
2x10 @ 70

Inverted High Row
3x10 Bwt

Banded Triceps
100 reps with orange band

12-05-2012, 05:50 AM
Gained some size so briefs were a no go and take too much time. I'll just have to only go with gear on ME days.

DE Squat
6x3 @ 405
DE Deadlift
6x3 @ 405

GHR 4x8 @ 25
45 Deg Hyper 3x10 @ 25
Banded Hamstrings 3x10 each leg

12-10-2012, 12:51 PM
DE Bench
8x3 @ 315 (no accommodating resistance)

*Benching has been causing me a lot of pain in my forearms. I don't know why but Iron Sport Injury Protocol says...Shut Up and Train! So I do.

Unsupported DB Overhead 4x8 @ 75
DB Rows 3x8 @ 130
Chuck Pulls 3x10 @ 210
Tricep PressDowns 3x10 @ 110
100 Push Ups
Killed my Abs

12-10-2012, 01:02 PM
Stayed briefs only and was going to try and best my double of 800. Got reckless and this is what happened......


So jacked about this. My briefs are tighter now thanks to my raw mass and strength building cycles and I'm smoking heavier weights than ever in the breifs.

635x.5 (Slipped out of my grip) BOOOOO!

I have a problem generating power in a super-wide sumo stance. My mechanics just aren't right for it. My training partners decided we are going to bring my feet in a little and see how that helps my lifting.......I don't know what y'all think but i think having a potentially 1000+ lb squat and less than a 700# deadlift is kinda lame. And I'm getting a little tired of that shit.

Right now I'm dangling my deadlift over a cliff and letting him know.....Its his turn to die! I will not let this beat me. I've conquered the other lifts fairly well I'd say. I'm not going to let it stand between me and a higher total!

12-11-2012, 05:57 AM
Couldn't get the shirt to settle right. I don't think my body was fully hydrated so I had zero bloat which is necessary for me to fit the shirt better. I sucked it up and got after it anyway.

495x2 to 2 Brd
545x2 to 2 Brd
585x2 to 1 Brd
635x2 Full
675x2 Full

Like I said it didn't feel right but got a pretty good lift out of it anyway. Ready for this deload.

FB Bar Floor Press 4x6 @ 315

T-Bar Row 4x10 @ 135

Tricep Fat Bar PD 4x10 @ 110

Bubble Guts preventing me from doing abs.....still hurts :/

12-14-2012, 06:06 AM
Cambered Bar Speed Squats - 8x3 @ 425
Deadlift RE-Programming - 15-25x1 @ 495
- Found I have a harder time at lockout with a real wide sumo stance. I can't activate my glutes with that foot position. Brought feet in to mimic my squat stance. I can generate more power from this position (I mean I have a 1000+ lb squat coming, so why not? Right?). Seemed to work well.
Snatch Grip Dimmel Deads - 4x8 @ 315
45 Deg Hypers - 3x10 @ 110
Hamstring Curls - 2x10 each leg @ 210
DB Shrugs - 3x20 @ 110
Ab Strap

One more workout to deload...I'm hurtin' right now....I need it

12-20-2012, 12:08 PM
Really Exhausted from my last cycle. I got some really great work in and proud of that progress. I'm taking a full week off. I'm beat!

12-27-2012, 06:02 AM
So on Saturday before Christmas I felt like crap. Body didn't feel rested, huge migrane, and just felt over all like garbage. So naturally I went to the gym to squat anyway. It was my first week of briefs and bottoms straps down work so I wanted to hit some reps above 900. worked up to 865x2 and smoked it. Got greedy and 955 WHAM back pain. It was an injury that went fairly unnoticed through my deload because I took off. I think I had a misalignment in my lumbar spine. I'm a very upright squatter and the more I read the more I see people having problems with this. My wife popped it back in and I was in even more pain now having disturbed any peace there was in my back. Completely destroyed my day. I hit a few painful deadlifts (BEATING HEAD AGAINST THE WALL - metaphor for my day) and left in disappointment.

I am different than a lot of lifters in many ways. When I get injured I don't see a door close but I see a door open. I am humbled through pain. Pain reminds me that I'm not superman and I'm not indestructible. Just like everyone else I have to take care of myself to be healthy. I had a weakness that caused this injury....flexibility. I have gained some size in my torso and legs and this has considerably tightened me up in my hamstrings glutes and back. (Tying my shoes is becoming increasingly challenging! LOL)

So the question now begs...What do I do about it? Keep chugging through the pain? NO, Totally Lay Off of the Gym? IMPOSSIBLE, Ahhhhhhh.....TAKE CARE OF THE PROBLEM AND GET STRONGER! Too many powerlifters miss the small stuff. I will be working on flexibility, balance, and inner mental strength. Areas that I have been neglecting since I converted to gear. How? Yoga. A little unorthodox but like I said I'm different than other lifters. This will help me attain my goals. With that, a little mental strength, and some balls. I'll beat this. I have to.

I will conquer, I will not falter, I will not fail....I will break the 242 all-time squat record in 2013. Nothing will stop me.....

01-03-2013, 11:37 AM
Floor Press Max Single w/ 96 lbs of Chain
315x1 / 335x1 / 355x0 / 340x1

Rep Bench
2x15 @ 275

Neutral Grip Pulldowns
3x12/10/8 @ 200

Banded Triceps Extensions 100 Reps w/ red

DB Shrugs

DB Shoulder Press

Standing Banded Abs w/ Orange Band

01-03-2013, 11:43 AM
Low Box Speed Squat w/ Foam
6x3 @ 495

Deadlift from Floor

2 Mat Block Pulls


45 Deg Back Ext
50 Reps

Weighted Side Bends
2x25 each side @100lbs


01-03-2013, 01:11 PM
WOW JESSE! You are by far the coolest person i know....and UBER strong!!! (<-- so many exclamation points to make sure you know that i MEAN it!)


01-04-2013, 07:27 PM
Speed Bench w/ Short Orange Bands
6x3 @ 225

Incline Rep Bench
3x10 @ 275

Vertical Rows
4x10-12 @ 200

2x15 @ 115

Banded PD w/ Red Band
50 Reps

Side Raises
3x10 @ 45

Exhausted......Squatz tomorrow! Time to get back under the bar!

01-10-2013, 12:09 PM
Another fail...for one reason or another back was not in place again. Worked up to 600 and then felt like the bar was welded to the rack. Pain was about a 8 on a scale of 1-10. Not happy......

01-10-2013, 12:18 PM
Floor Press with 80# Chain
355x1 (PR)

Incline DB
2x20 @ 80

Close Grip Bench
3x12 @ 275

Band Flys
3x15 @ Orange Band

Banded Tricep Pressdown
100 Reps

Went through a lot of this workout in pain. I couldn't go to the chiro like I had planned because of money. My wife (Physical Therapist) and training partner Tone Barbaccio (Physically Huge) thought they could get my SI joint back into place if they did the work together. I mean what the heck, the worst thing that could happen is I am in as much pain as I am now. So they tried one move....nothing. Then they twisted my shouders and legs while lying on a bench (tried to relax as much as I could) My wife pushed on the SI and POW! Popped right back in and it was instant relief. Amazing! I am much happier now and ready to tackle legs pain free for the first time in 2.5 weeks!

01-10-2013, 12:45 PM
Speed Squat to box with foam
5x5 @ 480

Speed Deads with Doubled Minis
10x1 @ 315

Snatch Grip Deads off 2 in mats
2x10 @ 315

Close Stance Squat
3x8 @ 225

DB Shrugs
3x12 @ 120

Back Ext
50 reps @ Bwt

Lat PD
3x10 @ 200

I don't understand the accessory selection in this part of the cube. I will be changing it next week.