Lifting Weights and Stuff

[Jordan Wong]

I have been lurking this forum for quite some time so I decided I would sign up and keep a log here. My best raw total is 1730 @ 220, the vid is in my sig.


Today: Squats

Squats-work up to 600x1

Leg Extensions-3 sets

Leg Curls-3 sets

Was happy with today...600 felt fine despite not having 500 lbs on my back in a couple months, let alone 600 lbs. The last time I had 600+ on my back was at my meet on May 19th. Next week I am going to hit 630ish and then work up with some heavy reverse bands.

[Brian Hopper]

Welcome to WBB, glad to see your keeping a log here!

[Jordan Wong]

Today: Back

WG Lat Pulldown SS Bent Over Lateral Raises-4 supersets

Seated V Bar Cable Rows SS Face Pulls-4 supersets

DB Shrugs-4 sets

Calve Raises-5 sets

DB Hammer Curls-3 sets

[Jordan Wong]

Today: Bench

Bench-work up to 385x1, 3x5 @ 308

DB Bench-4 sets

Tate Press SS Light Band Pushdown-3 supersets

DB Lateral Raises-4 sets

Happy with today..first time I have benched around 90% in awhile and didn't have any problems. I could tell today my weak point is my triceps so floor presses here I come.

[Brian Hopper]

Strong benching!!! It looks like I might be doing the RUM after all.

[Jordan Wong]

Strong benching!!! It looks like I might be doing the RUM after all.

Thanks! And nice...I am going to do Spero's Raw United record breakers meet in January. Would like to compete sooner than later. A part of me wants to do the SPF raw pro/am (I saw you mention it in your log) too which is exactly a week later. Looks like some good potential prizes but it's pretty expensive to enter and a long trip.

[Brian Hopper]

Yeah, I'm not sure about the SPF meet. The RUM is a lot closer to me and will save me money.

[Jordan Wong]

Today: Squats

Squats-work up to 511x5

add reverse EFS onyx average bands-625x3

Leg Extensions SS V Bar Lat Pulldowns-4 supersets


http://www.youtube.com/watch?v=WK_YgnUJd64&feature=youtu.be

[Brian Hopper]

Strong squats!

[Jordan Wong]

Strong squats!

Thanks man


Today: Random Stuff

Seated DB Shrugs-4 sets

DB Shrugs-4 sets

Seated DB Curls-4 sets

Seated Calve Raise SS Calve Raises on Leg Press-4 supersets

10 minutes elliptical

[Brian Hopper]

What is your training program setup like?

[Jordan Wong]

What is your training program setup like?


Monday: Bench/Upper
Tuesday: Deadlift/Back
Thursday: Close Grip Bench/Arms
Friday: Squats
Sunday: Random Extra Stuff

[Jordan Wong]

Today: Bench

Bench-330x5, 3x10 @ 275 lbs

DB Bench-4 sets

Tate Press SS V Bar Pushdowns-3 supersets

DB Lateral Raises-5 sets

Great workout...weights were very easy and I will be moving them up on the bench next week.

[Brian Hopper]

Nice job bro!

[Jordan Wong]

Thanks Brian!


Today: Deadlift

Deadlift-525x3, 475x3

Beltless RDLs-3x5 @ 315 lbs

1 Arm DB Rows-2 sets

WG Lat Pulldowns-3 sets

Was short on time..would ideally like to do more deadlift/back work but I am real crunched for time on Tuesdays. I need to figure out a way to get more upper back work during the day..perhaps I will do some tomorrow..2 days of back work in a row won't kill me right?

[Jordan Wong]

Today: Arms

Close Grip Bench Press-275x5, 315x5, 225x15, 185x15

Palms in DB Bench SS DB Curls-4 supersets

Skullcrushers SS DB Hammer Curls-4 supersets

Rope Pushdowns SS Seated DB Curls-4 supersets

Ouch.

[Jordan Wong]

Today: Squats

Squats-525x5, 450x10

Leg Extensions-3 sets

Leg Curls-3 sets


http://www.youtube.com/watch?v=LBQjwAXXT2I&feature=g-all-lik

[Brian Hopper]

You made those squats look easy!

[Jordan Wong]

You made those squats look easy!

Well...they kind of were! Thanks man



Today: Random Stuff

DB Shrugs-5 sets

Seated DB Shrugs-5 sets

Seated Calve Raise-5 sets

Decline Sit Ups- 5 sets

30 minutes on Elliptical

[Jordan Wong]

Today: Bench

Bench-341x5

add 80ish lbs of chain-265x3, 265x3, 265x5 (going to do these every other week/up the weight every other week)

Incline DB Bench-4 sets

DB Pause Floor Press-3 sets

V Bar Pushdown-3 sets

DB Lateral Raises-5 sets

Easy day...next week I have 352x5 lined up with 3x10 with ~280

[Rock1984]

Friggin' good #, your squats are amazing!

What kind of progression do you follow from week to week? How long have you been PLing for?

[Jordan Wong]

Friggin' good #, your squats are amazing!

What kind of progression do you follow from week to week? How long have you been PLing for?

Thanks...right now I am starting my meet prep which starts with 5s, goes into triples, then doubles when the meet gets closer. I like to start each "wave" with a light(ish) number for my working set so I am able to progress each week. It has worked well for me in the past. and my first meet was Feb 2009


Today: Deadlift

Deadlift-535x3

Beltless RDLs-3x5 @ 315 lbs

WG Lat Pulldowns SS Chest Supported Rows-3 supersets

I struggled today. With my schedule right now I am pretty sure I will be having deadlift workouts just about weekly where I am exhausted. Luckily this will change early December when this semester ends. I got the weights I wanted to do but I was just out of it and wanted to take a nap. Also...RDLs are hard. They smoke my lower back.

[Jordan Wong]

Today: Arms

Close Grip Bench-225x17, 245x10, 225x12 drop 185x10 -real short rests

Palms In DB Bench SS DB Curls-4 supersets

Skullcrushers SS Pinwheel Curls-4 supersets

Rope Pushdowns SS DB Hammer Curls-4 supersets

[Jordan Wong]

Today: Squats

Squats-550x8

add reverse EFS average onyx bands-650x3

Leg Extensions-3 sets

Leg Curls-1 set

Went to Busch Gardens tonight after squatting for Howl O Scream and walked for around 4 hours straight. My legs and I are very tired.

Today was supposed to be a "5" day with 550, but I was able to get more. Going to keep doing 5s for another 3 weeks probably before transitioning into triples. I would like to hit 600x5 before I deload/go into triples.


https://www.youtube.com/watch?v=csmsyG5vdR4

[Brian Hopper]

Impressive squats bro!

[Jordan Wong]

Thanks Brian



Today: Random Stuff

BB Shrugs-5 sets

DB Curls-5 sets

Decline Sit Ups-3 sets

30 minutes elliptical

[Jordan Wong]

Today: Bench

Bench-352x5, 286x10, 264x15, 220x23

Skullcrushers SS Straight Bar Pushdowns-3 supersets

Incline DB Bench-3 sets

DB Lateral Raises-5 sets

I filmed my bench sets but I didn't bring the camera home...will upload them ASAP.

[Jordan Wong]

Yesterday's Bench Workout


https://www.youtube.com/watch?edit=vd&v=opwnElNeSDg




Yesterday's Bench Workout:




Today: Deadlift/Back

..kinda

Deadlift-work up to 507x1

1 Arm DB Rows-3 sets

CS DB Rows SS WG Lat Pulldowns-3 supersets

I called it on DLs today..I was out of it. Going to deload my pull next week and get back at it the following week. I also need to start hitting my upper back hard again.

[Jordan Wong]

Team video from bench workout:


http://www.youtube.com/watch?v=V8DMjOv4JC0&feature=plcp

Everyone subscribe to the gym's youtube page!

[Brian Hopper]

Subscribed!!! Where do you live?

[Jordan Wong]

Subscribed!!! Where do you live?

Thanks! I'm in North Port. It's about 30 minutes south of Sarasota.

[Jordan Wong]

Today: "RE Bench"/Arms

Bench-255x10 drop 225x8 (hit the pin on the way up and almost died so I racked it), drop 135x20-25

Palms In DB Bench SS DB Curls-4 supersets

Rope Pushdowns SS Pinwheel Curls-4 supersets

V Bar Pushdowns SS Rope Cable Curls-4 supersets

[Jordan Wong]

I did legs on Friday. 8 sets of leg press, 3 high rep sets of lying leg curls. My legs are still kind of sore.


Today: Bench

Bench: work up to 375x3

add 80ish lbs of chain: 264x3, 286x3, 297x3

Incline DB Bench-4 sets

V Bar Pushdowns-3 sets

Straight Bar Pushdowns-3 sets

DB Lateral Raises-5 sets

[Jordan Wong]

Today: Upper Accessory

Incline CGBP-3x5 @ 225 lbs ...I used one of those thicker olympic bars that was kind of rolling around a lot, so these felt weird.

Cable Crossovers-3 sets

..each of the below movements were all done in a big dropset

Palms In DB Bench-4 sets

Seated OH DB Extension-4 sets

Rope Pushdowns-4 sets

I was supposed to do upper back on Tuesday (or yesterday) but I had no time. Going to do back/biceps after squats tomorrow.

[Jordan Wong]

Today: Squats

Squats-work up to 604x3

Leg Extensions-3 sets


http://www.youtube.com/watch?v=nx9IBW1ZmNA

Felt like shit today...everything felt wrong from start to finish on squats. I was real out of it so I skipped my secondary movement/upper back work.

[Jordan Wong]

Today: Back

WG Lat Pulldowns-4 sets

Underhand Lat Pulldowns-4 sets

Seated Face Pulls-4 sets

DB Shrugs-4 sets

BB Shrugs-4 sets

[Jordan Wong]

Today: Bench

Bench-work up to 385x2

Pause Bench-3x5 @ 315 lbs

Flat DB Bench-4 sets

Seated OH DB Extension-4 sets

Rope Pushdowns-4 sets

Standing DB Laterals-5 sets

385x2 was supposed to be 385x3...just didn't have it today. I think next week I will redo this session.

[Jordan Wong]

Today: Deadlift

Deadlift-work up to 529x3

3.5" Deficit Deadlift-3x5 @ 418 lbs

This is all I had time for. Tomorrow morning I will finish up and do upper back.




www.youtube.com/watch?v=uK7Z9bQ5UDg

[Brian Hopper]

Strong training Jordan!!!

[Jordan Wong]

Thanks Brian!

Friday: Squats

Squats-work up to 507x1

Felt real beat up, tired, sore, achy, etc. Also was helping somebody move for an hour right before I squatted so I just played it smart and shut it down.


Today: Extra Stuff

WG Lat Pulldowns-5 sets

Hammer Strength Rows-5 sets

DB Shrugs-6 sets

DB Curls-4 sets

Decline Sit Ups-3 sets

[Jordan Wong]

Today: Bench

Bench-work up to 386x3

Add Reverse Average Bands-395x1, 435x1, 485x1

DB Bench-4 sets

V Bar Pushdowns-3 sets

Rolling DB Extensions-3 sets

Front Plate Raise SS DB Lateral Raises-3 supersets


http://www.youtube.com/watch?v=p8v-n__TmM8

[Jordan Wong]

Back from vacation

Today: Deadlift

Deadlift-work up to 530x5

Good Mornings-3x5 @ 280 lbs

WG Lat Pulldowns-3x15

CS DB Rows-5x15

Hanging Ab Raises-3x15

I screwed up. I was going to 552x3 and loaded 530. I thought it was easy so I did 5 instead and was real happy about doing 552x5. Then I realized I misloaded the bar and wasn't too happy anymore about it.

Oh, and sorry about the belly shirt.


https://www.youtube.com/watch?v=DErkVbsYD6w

[Brian Hopper]

That sucks! But it did look pretty easy for you.

[larsen540]

Good stuff here bro keep it up

[Jordan Wong]

That sucks! But it did look pretty easy for you.

Yeah, I figure I will just do it next week to get back on track. It was actually the only set that felt good yesterday, everything before that felt horrible.


Good stuff here bro keep it up

Thanks!



Today: RE Bench/Arms

Bench-225x10, 275x5, 315x13 (I was like an inch away from locking the 14th out), 315x10, 275x10

Seated OH DB Extension SS DB Curls-3 supersets

Rope Pushdowns SS DB Curls-3 supersets

Straight Bar Pushdowns SS DB Hammer Curls-3 supersets

[Brian Hopper]

Strong rep work on the bench!

[Jordan Wong]

Strong rep work on the bench!

Thanks....I am still sore!


Today: Squats

Squats-Work up to 700x1


http://www.youtube.com/watch?v=JSjkW_pkH80

[Brian Hopper]

Dude, that was awesome! Your form under heavy weight is amazing, by far the best I've seen in a long time! You'll hit 700+ for sure in Janurary and then for the RUM. Looking forward to see you compete!




Just stay in the 220's!!! :)

[Jordan Wong]

Dude, that was awesome! Your form under heavy weight is amazing, by far the best I've seen in a long time! You'll hit 700+ for sure in Janurary and then for the RUM. Looking forward to see you compete!

Just stay in the 220's!!! :)

Thanks Brian! I think I am just going to be competing in January. My schedule for school around that time period is going to get a little crazy so RUM might be out of the question. And I'll be competing at 242 in January haha




Today: Random stuff

Wide Grip Lat Pulldowns-3 sets

Bent Over Lateral Raises-3 sets

Shrugs-6 sets

DB Curls-3 sets


I was exhausted today. Yesterday kicked my ass.

[Brian Hopper]

Damn you...lol!!! That sucks you won't be able to do the RUM. Maybe things will change and you'll be able to do it.

[Jordan Wong]

Today: Bench

Bench-work up to 429x1

Rolling DB Extensions-3 sets

V Bar Pushdowns-3 sets

I skipped my secondary movement and some assistance work today. My shoulders/elbows are fried from Saturday's squats. I had to put icy hot on them and put my knee sleeves over them so I could tolerate benching.


http://www.youtube.com/watch?v=SAC3McAi02U

[Jordan Wong]

Today: Deadlift (Kind of)/Upper Back

Deadlift-worked up to 506x1 ...everything was feeling off today which was not surprising considering I tested my max on Saturday for squats and yesterday for bench. I called it here and moved on to upper back


Bent Over BB Rows SS WG Lat Pulldowns-3 supersets

CS DB Rows-4 sets

Underhand Lat Pulldowns-5 sets (this was one big drop set)


Not too bummed about the lack of deadlifting today. My school schedule is finally cutting down (temporarily) so I think this will be my last day trying to deadlift on very limited time/being exhausted and stuff.

[Jordan Wong]

Today: RE Bench

Bench-135x10, 135x10, 225x10, 275x5, 315x10, 315x10, 275x10

Cable Crossovers-3 sets

Palms In DB Bench SS DB Curls-3 supersets

Seated OH DB Extensions SS DB Hammer Curls-3 supersets

Skullcrushers SS DB Pinwheel Curls-3 supersets

Machine Shoulder Press SS DB Lateral Raises-3 supersets

[Jordan Wong]

Today: Squats

Squats-work up to 575x5

Leg Extensions-4 sets

Had a big group today so I didn't have time to finish my assistance work.


http://www.youtube.com/watch?v=8lJ-OFUxyco

[Jordan Wong]

Today: Heavy Bench

Bench-work up to 374x5

CG Floor Press-225x10, 275x9, 275x9

Incline DB Bench-3x20

V Bar Pushdowns-1 set (set of 100)

Rolling DB Extensions-3x12

Standing DB Shoulder Press-6x20

[Brian Hopper]

Training is looking good Jordan!

[Jordan Wong]

Thanks Brian....I am starting to feel ready for January!


Today: Deadlift

Deadlift-work up to 550x4, 500x5, 405x10

Seated Cable Rows-3x20

WG Lat Pulldowns-3x20

This doesn't look like much but those deadlifts smoked my back. I planned to do 3 @ 550 today, but I felt good for more. I trained at the Y tonight so I was using a shitty bar...it was sliding out of my hand even with lots of chalk...oh well.

[Jordan Wong]

Today: RE Bench

Bench-225x10, 275x1, 315x10, 275x10, 225x15

Cable Crossovers-3 sets (1 big drop set)

Palms In DB Bench-3 sets (1 big drop set)

OH DB Extension SS Rope Pushdowns-3 supersets (didn't rest at all)

DB Curls SS DB Hammer Curls-3 supersets

Rope Curls-3 sets

[Brian Hopper]

It doesn't beat you up benching twice a week?

[Jordan Wong]

It doesn't beat you up benching twice a week?

No, I have always benched 2x a week, but I make sure I keep one of the days light and just do more reps. It's more of a "bodybuilding day" for me. If I am feeling really run down during the week and have a big heavy bench session coming up, I will just not bench light for a week.

[Brian Hopper]

I use to and I'm thinking about doing it again, and do it like you. One day heavy and one day light. Do you stop at a certain number or %?

[Jordan Wong]

I use to and I'm thinking about doing it again, and do it like you. One day heavy and one day light. Do you stop at a certain number or %?

At the moment my general rule is to go no higher than 315 lbs, so that is around 75% of my best bench.

[Brian Hopper]

That's what I was thinking, but I was going to go no higher then 70%. We'll see, I might try it for awhile and see how it goes. I'm also going to use a close grip instead.

[Jordan Wong]

That's what I was thinking, but I was going to go no higher then 70%. We'll see, I might try it for awhile and see how it goes. I'm also going to use a close grip instead.

Good luck...I hope it works out for you. It's funny you mentioned doing it with a close grip instead, because that is what I used to do. But I strained my pec benching back in April and ever since then I cannot bench with a close grip without re-aggravating that same tweak.


Today: Squats

Squats-work up to 619x3

add reverse average onyx bands: 699x1, 753x1

Leg Extensions-10 sets of 25


http://www.youtube.com/watch?v=t8AnPqvw9pw

[Brian Hopper]

Your an animal!!!

[Jordan Wong]

Your an animal!!!

haha thanks man!


Today: Random Stuff

Seated Wide Grip Cable Row-3 sets

Wide Grip Lat Pulldown- 3 sets

Cable Flys (for rear delts...not sure what this is called)-4 sets

Bent Over Lateral Raises-3 sets

DB Shrugs-5 sets

DB Hammer Curls-3 sets

[Jordan Wong]

Today: blah

I benched up to 308 and called it. The pain in both my elbow/bicep area is killing me so I decided I am going to definitely not do my RE bench workout on Thursday or squat on Friday (squatting is what hurts them bad). I might go up to SSB to pull tomorrow though because that doesn't stress my elbows. I will probably leave out all assistance work though because back work involves the biceps.

[Jordan Wong]

Today: Heavy Bench

Bench-work up to 407x2

Pause Bench-352x5, 330x5, 308x5

Incline DB Bench SS Standing DB Shoulder Press-3 supersets, 20 reps each movement

DB Lateral Raises SS V Bar Pushdowns-3 supersets, 20 reps each movement

[Brian Hopper]

Strong bench! How'd your elbows feel?

[Jordan Wong]

Strong bench! How'd your elbows feel?

Great, the week off seemed to do me a lot of good. I guess the real test for them will be on squat day because that's what jacks that area on my elbows/biceps up.

[Jordan Wong]

Today: Deadlifts

Deadlift-585x3

3.5" block pull-worked up to 553x1 and called it, I was shot

BB Rows SS CS DB Rows-3 supersets

WG Lat Pulldowns SS Hyper Extensions-3 supersets

DB Hammer Curls-3 sets

All my assistance work done after pulling was 20 reps for each movement.

[Jordan Wong]

Today: RE Bench

Bench-315x5, 365x5, 375x5

DB Bench-3 sets

Seated OH DB Extensions-3 sets

Rolling DB Extensions-3 sets

Rope Pushdowns-3 sets

DB Front Raises-3 sets

DB Lateral Raises-3 sets

Every set after bench was for 20 reps.

[Jordan Wong]

Today: Squats

Squats-652x2

Leg Extensions-5x20

Sorry about the partial belly nudity.


http://www.youtube.com/watch?v=1z5M00QgVcc

[Brian Hopper]

Solid work bro! How do you layout your template for the day?

[Jordan Wong]

Solid work bro! How do you layout your template for the day?

Thanks! Do you mean for squats? If so, it depends. When I am prepping for a meet I like to start 12-16 weeks out and start out with 5s, then work my way into 3s, then the last 3-4 squat workouts into the meet I work up to doubles. So basically I do one top working set a squat workout and start each "wave" of 5s, triples, doubles with a weight I know I can hit for sure so I can continue to increase the weight each week. As for assistance, I just do what I have time for. After our big group squat session I am tired/don't have much time so I just do whatever.



Today: Extra Workout

Hammer Strength Iso Rows-3 sets

WG Lat Pulldowns-3 sets

Face Pulls-3 sets

Bent Over Lateral Raises-3 sets

BB Shrugs-3 sets

DB Hammer Curls-3 sets

Seated Calve Raises-5 sets

Everything was 20 reps except BB Shrugs, those were 25.

[Brian Hopper]

Oh ok, I think you've told me that before, lol. How you feeling, you ready to break some records?

[Jordan Wong]

Oh ok, I think you've told me that before, lol. How you feeling, you ready to break some records?

Personal ones at least!

Yesterday: Bench

Bench-work up to 418x2

Stopped there. Elbow/bicep things were flaring up bad. I am going to eliminate benching 2x a week and see if that helps.

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

[Jordan Wong]

Today: Squats

Squats-work up to 675x2

Leg Extensions-3x20

Neutral Grip Pulldowns-3x20


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

[Jordan Wong]

Meet Report:

Squat:

650
700 nope
700 definitely nope

Bench:

410 -easy but didn't feel as light as I wanted
430 -same
445 -stapled

Deadlift:

575- I had to lower my opener, my back was on fire and my quads were cramping very bad by deadlifts. I was honestly thinking about calling it at 575 here but it moved well.
600- It moved pretty well but not well enough for what was supposed to be my opener
635- I had to go for a PR considering I wouldn't get a PR total anyways. I was physically and mentally done so of course I missed it.

1680 total in 242 weight class

50 lbs off my best total which was at 220

No excuses here..I just didn't have it in me and I obviously made some mistakes in training which I will fix for the next meet.

The plan is to drop some body fat in the next 5-6 weeks with carb nite, then transition to carb cycling for a good period of time for more of a maintenance period. As for training, I am going to be doing more barbell movements as well as focusing on strengthening my main weak points: all of my back, abs, and I think hamstrings.

I will get the video together later.

[Brian Hopper]

Damn bro, sorry to hear you didn't have the day you were looking for. Do you think you peaked to early?

[Jordan Wong]

Damn bro, sorry to hear you didn't have the day you were looking for. Do you think you peaked to early?

It was definitely a combination of things. I think peaking had to do it along with the last week and a half or so leading up to the meet. I left this part out because I hate the fact that it seems like an excuse but...I had chicken pox (WTF? and I was vaccinated) for almost a week and was real sick. I felt better for the most part and it was out of my system (the contagious part at least) by Tuesday but everybody keeps telling me viral infections and the medication probably took a lot out of me. Even though that was probably a factor it was just not my day and it made me realize I need to stop slacking on accessories because I have some obvious weak points in my lifts.

[Brian Hopper]

The chicken pox??? That sucks, are you feeling better now? What kind of accessories are you looking at doing?

[Jordan Wong]

The chicken pox??? That sucks, are you feeling better now? What kind of accessories are you looking at doing?

Yeah, it was a very minor case when it came to the outbreak, but the sickness during it was horrible...constant headache, fever, no appetite, etc. I am pretty sure the outbreak was minor because I was vaccinated as a child and just had bad luck in getting it from being exposed. I am feeling better I have just had a sore throat/cough for awhile that won't seem to go away.

As for accessories, I really need to focus on overall back strength. Lots of upper back work and lower back work. Also, I neglect training abs/core so I need to hit that hard as well. Another thing I know that I neglect is direct hamstring/glute work...squats will only get me so far.