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Jeff Roark
01-14-2007, 07:10 PM
01-14-07

New here so I guess the best place to start is a log. I can post links yet to my Fitday log but I will provide it when I get 10 or so posts.
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Workout:

Pulldown Abs- 60x3x10

Close Grip Incline Press- 45x3x10, 95x5, 115x5, 135x5, 155x5, 175x5, 195x5, 215x5, 225x3, 115x20
Tricep Extensions- 95x3x8
Seated rows- 60x2x15, 80x12, 100x4x12
Dumbell Press- 65x2x8, 1x6, 1x4(1 minute rest between sets)
Lateral raise- 20x4x8
Band Pull Aparts- minis-3x12
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Note- Felt strong tonight. I really surprised myself on the close grip inclines, I really figured I would run out of steam in the 175-195lbs range. I think if I would of went straight to 225 instead of 215 I would have made the 5 reps I wanted. Everything else went great. The seated rows are going to be a great exercise for me. I feel it all in my upper back. Anyway felt great and had plenty of juice. This is what I am needing for sure.

Sidior
01-14-2007, 07:12 PM
Goodluck with the journal and your goals bro.

Jeff Roark
01-14-2007, 07:22 PM
Thanks man. I am trying to regain old ground that I lost over the past several years.

Jeff Roark
01-15-2007, 10:42 AM
By the way I wanted to let everyone know they can see some of my videos at youtube under the username Sambalifter. I have some of me doing OverHead Squats with up to 300lbs(missed at the top) Jerk from the Rack, one arm barbell snatches, swings, snatches, cleans, deadlifts and squats. So if you guys want to check them out feel free to comment good or bad.

Jeff Roark
01-18-2007, 07:00 PM
01-18-07

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Workout:
Pulldown Abs- 60x3x15
Full Squat- 45x4x10, 95x2x5, 135x5, 185x5, 225x5, 275x5, 315x5, 365x5
SLDL- 135x8, 245x8
PullThroughs- 80x3x8
Prone Rows- 145x3x8
Sled Drags-(heavy) 150ydsx2(FWD/BWD)
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Note- Good workout although I didn't expect it going in. I worked extremely hard today at work and was basically nonstop, up and down ladders, carrying ladders and conduit, and just on my feet generally. When I got home I just wanted to crash. Wife had the meal ready shortly after I got home, ate, had a cup of black coffee and when my Dad got arrived we got down to business. I think I could have hit the 365 for 6-7 reps tonight but I opted for 5. I may stay at this weight for the next workout and see if I can manage 6-8 reps before bumping up to 385. I get good results with reps in the 6-8 range it seems. Everything else was what it was. The sled drags just about got me though. Till next time.

Jeff Roark
01-21-2007, 08:02 AM
Just wanted to add a link to my fit day log.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Jeff+Roark

I am trying to slowly make my way down to the 165lbs class. The most I have weighed is 219lbs.

Stumprrp
01-21-2007, 10:27 AM
your a strong dude jeff ive watched your videos, awesome work

Jeff Roark
01-21-2007, 11:30 AM
Thanks man.

Jeff Roark
01-21-2007, 06:59 PM
01-21-07

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Jeff+Roark
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Workout:
Pulldown abs- 60x3x15
CGBP(2-sec Pause)- 45x4x10, 95x2x5, 135x5, 185x5, 205x3, 225x1, 245x4
Tricep Extension- 105x3x8
Seated Row- 100lbx6x12
Incline Dumbell Press- 40lbersx15,15,15,20
Lateral raise- 20x4x8
Rear Delts(band pull aparts)-3x12
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Note: Didn't feel really good on the CGBP today. My shoulders felt like they were grinding a bit and I had a little ache in both biceps coming out off the chest after the pauses. I noticed it at 185lbs and decided to decrease my reps on the 205 and 225 sets. Didn't make my 5 rep goal, I failed at the half way point on the 5th rep. Everything else was pretty decent. I really like the seated rows and so does my Dad. I feel these better in my upper back better than any other exercise I have done for the upper back. I like these much better than prone rows and think I'll just stay with these. I went light on the dumbell presses and went for more reps since my shoulder was grinding some. Got in 4 quick high reps sets for a nice pump. Well thats it, until next time.

Jeff Roark
01-25-2007, 06:43 PM
1-24-07

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Jeff+Roark
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Workout:
Pulldown abs- 70x3x10
Deadlifts- 135x2x5, 185x5, 225x5, 275x5, 315x5, 365x5, 405x5*
SSB Box Squat-(10in box) 155x8, 205x8, 245x8, 265x8
45 degree hyper- 45lbx3x8
Seated Rows- 50x2x12, 100x4x8
Sled Drags- 2 heavy trips
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Notes-
I ate a ton today and alot of carbs in a sort of a refeed day. It didn't help my strength much. Last time I deadlifted I thought I would be good for atleast 6 or maybe even more tonight but this wasn't the case. I only got 4 repetitions in a row and had to stand up grab a breath and reset to pull a sparkle filled 5th rep. Disappointed a bit but I know my strength is going to take a plunge or just maintain while I am dropping weight and fat. Anyway I just hope I can hang onto just a little strength for my first powerlifting Push/Pull competition since I was in the Marine Corps back in 1995. It is what it was.

Jeff Roark
01-28-2007, 06:38 PM
01-28-07

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Jeff+Roark

Workout
Incline Situps- 3x25
Overhead Press- 95x8, 115x8, 135x4x6
Seated Rows- 50x2x12, 100x4x10
Tricep Extensions- 65x8, 85x8, 105x3x8
Barbell curls- 85x3x8
wrist curls(PDA PEG2)- 4x15

Notes: Started off with a plan to do inclines but my Dad said they were hurting his shoulder pretty bad so we decided to try Military Presses. He stayed light with only 65lbs doing sets of 12 while I did 135lbs. It was fast paced and I definately felt this since I haven't done any overhead work in several weeks. We decided not to do the dumbell work since his shoulder was aching and it was around 15 degrees in the barn and snow was blowing in on us. Everything else went pretty darn good and I had a nice pumped worked feeling when I was done. I think we will alternate flat bench work with military presses and use the dumbells for incline work from here on out.

Jeff Roark
02-01-2007, 06:55 PM
Workout:
Incline Situps- +mini band-3x10
SSB Squats(Full)- 215x8x5
Bench Press- 175x8x6
Pendlay Rows- 95x8x6
cardio- HIIT- 25 min

Fun workout and the pace was fast. I like the way this felt, its that familiar feeling of hard but you know it will be easier next time around and by the 3 week you will be adapted good and punching some nice weights.

Jeff Roark
02-04-2007, 06:18 PM
02-04-07

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Jeff+Roark

Workout:
SSB Squats- 215x8x5 (regular bar)- 275x1, 315x1, 365x3x1
Bench Press- 175x8x6
Pendlay Rows- 95x8x8
Incline situps- 3x10
45 degree Hyperext- 3x10

Note:
I am running on low sleep. The prison called me in last night at 1:15am due to an emergency. I did not get back in bed until around 5:50am and from there I just tossed and turned and finally just got up at around 8:00. So I wasn't in top form but the workout went very good despite all the above. Diet has been decent today.

Jeff Roark
02-06-2007, 07:11 PM
02-06-07

http://www.fitday.com/WebFit/PublicJ...ner=Jeff+Roark

Workout
SSB Squats- 215x8x5
Deadlifts(overhand grip)- 300x5x5, 405x3x1
Chinups- BWx8x5
Military Press- 135x8x5
incline situps- 2x25

Notes:
This was a great workout everything felt awesome. My legs felt like they had a new life in them. This is a familiar feeling that I remember getting from squatting 3x per week. Deadlifts were really good but pulling 405 with a hook grip for the first time was rough on the thumbs but they pulled through. I was having a problem doing chinups down at the barn incorporated with my workouts. I could run on the treadmill in the house here and jump up on my door way chinning bar and pull away. I just couldn't figure out the problem but I think I may have stumbled onto a fix and I don't know why exactly. I simply moved my thumbs to the same side as my fingers and my chins started popping up there nicely. I don't do this in the house here but the thickness of the bars are different plus the doorway model has padding. Strange I know but anything that will make my poor chinups increase I'll take it.

Jeff Roark
02-08-2007, 07:10 PM
02-08-07

http://www.fitday.com/WebFit/PublicJ...ner=Jeff+Roark

Workout:
SSB Squats- 215x8x5
Bench Press- 175x8x6, (2 sec pause)- 240x3x1
Pendlay Rows- 95x8x8

Notes:
Legs felt super tonight. I felt like I was jumping off the floor. I did the 8 sets with 30 seconds rest between sets because I trained solo tonight. Bench Presses felt good and I also went 30 seconds rest on the sets but my triceps started giving out on the last 2 sets. They were still a little sore from Wednesdays overhead work. The Pendlay Rows are a sweet exercise that don't take alot of weight, atleast for me it doesn't, to get a smoked upper back. I wish I would have known about these years ago. Anyway I am going to rest as good as I can for the next two days and bump the weights Sunday!

Jeff Roark
02-11-2007, 07:22 PM
02-11-07

http://www.fitday.com/WebFit/PublicJ...ner=Jeff+Roark

Workout:

SSB Squats- 225x8x5, Regular Bar- 385x3x1
Bench Press- 185x8x6
Pendlay Rows- 115x8x8
Incline situps- 2x25

cardio- steady run- 30 minutes

Notes:

This was a tough workout. I moved all the weights really good, it was the pace that was the killer. My old man, who is 52 years old, has whiplash from a fall on heavy equipment, is one tough old dude. He hasn't worked out hard in years and he has just started back and he is banging hard. He isn't that far behind me in all honesty. I am proud of him and hope he can hang with it. He says that this is one of the best programs he thinks he has used and he likes the fast pace and high set counts. He said he can actually feel something. Anyway good workout.

Jeff Roark
02-13-2007, 07:32 PM
02-13-07

http://www.fitday.com/WebFit/PublicJ...ner=Jeff+Roark

Workout:
SSB Squats- 225x5x5
Deadlifts- 310x5x5, 425x3x1
Chinups- BWx10x5
Military Press- 140x8x5
situps- 2x25

cardio- 30mins@5mph

Note:

My workout was awesome. My legs didn't feel like springs or anything but I was ripping the deadlifts off the ground hard. The 425 for 3 singles was super easy. Everything else was cake as far as the lifting was concerned. The run really sapped me though.

Jeff Roark
02-15-2007, 08:45 PM
Workout:

SSB Squats- 225x10x5
Bench Press- 180x8x6, 255x3x1(all sets and reps paused)
Pendlay Rows- 115x8x8


Note:
I completed the above workout in under 45 minutes. My diet wasn't exactly on par today with my veggies because we simply didn't have any! I do now though after a trip to Wally world. This was a tough workout. I could feel the volume and cardio starting to takes its toll. 2 more weeks and I can have a back off period.

Jeff Roark
02-17-2007, 05:29 PM
02-17-07

http://www.fitday.com/WebFit/PublicJ...ner=Jeff+Roark

Workout:

SSB Squats- 235x8x5,(regular bar)- 405x2x2
Bench Press- 185x8x6
Pendaly Rows- 125x8x8
situps- 2x25

cardio- run 30 minutes

Note:
I had to workout a day early because I have a trip scheduled for tomorrow weather permitting. Anyway my legs felt unreal powerful tonight. I was really accelerating the weights. I was only planning to do the 405lbs for 3 singles but it felt so good I just did 2 doubles instead. This was on legs that already went through a pure sprint of a workout before hand and was shaking from fatigue. Fresh I think I would surprise myself. Everything else went as planned and I got a huge pump from the bench press and rows. Things are really looking up for me.

Jeff Roark
02-20-2007, 07:38 PM
Workout:

SSB Squats- 235x5x5
Deadlifts- 325x5x5, 450x3x1
Standing Press- 145x8x5
Chinups- BWx8x6
situps- 2x25

Notes-
I can really feel the volume taking hold of me now. I didn't have nearly as much zip as I did Saturday. I could still feel the effect of Saturdays workout. The deadlifts sets were hard for some reason, not heavy but hard. The singles with 450lbs were much easier to me than the 325lbs sets. Standing Press and Chinups went really well. I am going to work up to 10x6 in the chinups next. I may try to work into the old 10x10 before ever adding any weight.

Jeff Roark
02-22-2007, 07:19 PM
Workout:
SSB Squats- 235x10x5
Bench Press- 185x8x6; 270x3x1
Pendlay Rows- 125x10x8
situps- 3x25

Notes:
Workout was not heavy but the volume is catching up to me finally. I planned a cycle out and I am going to stick with it. I'll learn through trial and error if what I planned was good or bad. I do not need changes midstream. I carry one next week with my normal routine minus the heavy singles. It'll just be sets of 5 reps with bit more weight. After next week I'll drop the volume and up the intensity and allow my body to catch up just a bit.

Jeff Roark
02-25-2007, 07:00 PM
Workout:
SSB Squats- 245x8x5
Bench Press- 195x8x6
Pendlay Rows- 135x8x8,95x15
incline situps- 1x50

Notes:
Awesome workout. Dad and I got in to the groove and really smoked this one. My chest, shoulders, upper back and arms looked thick after this workout. Don't know what was up last week for sure because I felt great today like I had no fatigue whatsoever. Dad and I both agreed that this will be the last week using the 8 sets for things. We are going to drop to 5 sets of everything next week and start pushing the intensity up slowly and really try to reach a true peak and then take a week break at the end of March, which is the week I plan to lift in a powerlifting meet if I can ever get the entry form.

Diet was so fruity today I didn't feel like searching for all the oddball foods on the log. We had a special meeting at church and had a carry in dinner and I ate everything that was good, kraut, pinto beans, green beans, deviled eggs, meatloaf, chicken dumplings, cole slaw, cheesecake, cornbread and a few more things. It was a cheat day for sure. Back to the grind tomorrow.

Jeff Roark
02-27-2007, 07:30 PM
Workout:
SSB Squats- 245x5x5
Deadlifts- 355x5x5
Military Press- 150x5x5
Chinups- BWx8x6
Incline Situps- +35lbsx3x10

Notes-
This one was a struggle. For two reasons I guess. First, the volume has caught up with Dad and I as we were dragging pretty bad, along with both of us fighting a head cold. Secondly, my sloppy handwriting caused me to add 10lbs too much on the deadlifts. I was only planning to do 345 tonight but ended up with 355lbs. It wasn't too hard, I was just tired. The presses and the chins went pretty smooth regardless. Dad and I have decided not to do Thursdays planned workout and rest up a bit. For the next month we are going back to a 2 day per week routine, dropping the volume and upping the intensity a bit. We'll do this for a month and then we'll cycle back into a month worth of volume training trying to add 10-25lbs on our top lifts for the volume cycle.

Jeff Roark
03-04-2007, 06:51 PM
03-04-07

Workout:
SSB Squats- 155x5, 195x5, 245x5, 265x5, 305x5
Partial Pin Squat- 225x3, 315x3, 405x5
Bench press(paused)- 95x5, 135x5, 185x5, 225x5, 275x3
Pendlay Rows- 135x2x5, 155x3x5
Incline Situps- 35lbsx3x10

Note:
Pretty good workout. I could tell I was much better rested today. This will be a nice change for a month.

Jeff Roark
03-06-2007, 06:14 PM
Workout:
Deadlifts- 135x8, 225x8, 275x5, 315x5, 365x1, 405x8, 455x1, 505x1
Military Press- 45x8, 65x8, 95x8, 115x8, 135x8, 155x8
Chinups- BWx6, +5x6, +10x6, +15x6, +20x6
Sidebends- 45lbsx2x10

Note:
I probably shouldn't have deadlifted the 505lbs for a single. I probably should have saved it for the meet on the 31st. I hope this don't put me over the top and start the decline. I just felt the best I had in several years on the deadlifts and had to give it a ride. It was nice pulling close to my alltime PR of 510lbs. I think come July if everything goes as I have planned I will see a lift of 525lbs hopefully! I did notice that I was quite strong from the floor to just above knee level, it was like it just exploded up that point and then started to drag a bit. I wish I would have had my camera as it looked pretty impressive with all those bumpers on the bar! Everything else was strangley weaker than I expected.

Jeff Roark
03-11-2007, 06:27 PM
SSB Squats- 115x8, 155x6, 205x6, 245x6, 315x5
Bench press- 95x6, 135x6, 185x6, 225x6, 275x5
Pendlay Row- 135x2x6, 145x6, 155x6, 165x6, 175x6
incline situps- 67.5lbsx3x5

Note:
On the squats and bench press one more rep on the top set would have been a failure. These sets were extremely hard, heck everything was. My Dad made some unreal progress on squats tonight, he hit 285lbsx5 reps easily and his depth was better than ever. He also made some great progress on his bench press. He is on my ass on squats and he is 52 years old!

Jeff Roark
03-15-2007, 07:58 PM
Workout:
Deadlifts- 135x2x5, 185x5, 225x5, 275x5, 325x5, 375x5, 425x5
Military Press- 65x2x5, 85x5, 105x5, 125x5, 145x5, 165x6
Rope chins- BWx6x5
L-flyes- 2x20
Sidebends- 2x10

Note:
Good workout! Felt really strong tonight with tons of focus. Next week I am going to see what I can do with 450lbs on the deadlifts and 175lbs on the Military Press. The rope chins were done on 2inch ropes. I have one set that is close together and another that is wide apart. I alternated sets on these. Dad had a nice, nice workout and is reagining ground super fast. He pulled 355lbs really easy tonight and could have hit a triple with it, slow and steady for him though. We ant to get him back over 400lbs by the end of this year. He deadlifted 410lbs about 8 years ago. I think with the proper program, diet and rest he can bypass that number quite easily.

Detard
03-15-2007, 09:57 PM
Solid deadlifts. Do you find rope chins help your grip alot?

Jeff Roark
03-16-2007, 04:37 AM
detard,
They are friggin brutal on your grip, especially the 2 inch rope. That was the main limiting factor last night with my left hand. They're killer for sure.

Jeff Roark
03-18-2007, 06:50 PM
SSB Squats- barx3x10, 115x5, 155x5, 205x5, 245x5, 295x5, 335x5
Bench Press- 45x3x10, 95x5, 135x5, 185x5, 225x5
Pendlay Row- 135x2x5, 145x5, 165x5, 185x5
L-flyes- 1x15

Note:
This workout was quite a struggle. I have been sick at my stomach for the past day and a half, sore throat and splitting headache. I just managed it. The squats weren't half bad but I had no push whatsoever on the presses and my elbows were achy. Dad hit 295x5 and 315x3 on his squats. He is really putting the pressure on me and he has come out of nowhere.

Jeff Roark
03-21-2007, 02:56 PM
Guess I will be competing in December now!

Jeff,

The USPF KY state powerlifting meet has been rescheduled for December 01 of this year. We had too many scheduling conflicts with the National Guard Armory for a spring meet.

I apologize for any training inconvenience and will notify you in the near future concerning this event.

Thanks,
Don Fields

KingJustin
03-21-2007, 03:00 PM
Oh man, that sucks Jeff. Nice preparation work anyway man. You've got some real strong lifts. Sick dead the other day.

Jeff Roark
03-21-2007, 07:07 PM
Thanks man. Thats the way it goes sometimes I reckon.