9.12.13 Jersey Iron Template v3
Week 3 Day 3 Upper Accessory
Standing One Arm Dumbbell Press
Grenade Ball Tri Extensions
9.12.13 Jersey Iron Template v3
Week 3 Day 4 Squat (Special w/ Green Band @ 80%)
Add Bands x5 (Bottom 80) (Top 160)
145x5 (235) (305)
235x5 (315) (395)
325x3 (405) (485)
415x2 (495) (575)
465/5x2 (545) (625)
Deadlift (Max @ 92.5%)
9.16.13 Jersey Iron Template v3
Week 4 Day 1 Bench (Max Day)
Seated Chest Supported Rows
3PPS & 25 x12
9.17.13 Jersey Iron Template v3
Week 4 Day 2 Lower Accessory
Snatch Grip Deads off 2-inch Blocks (55%)
Wanted to get through more but my lower back still needs more conditioning. Just couldn't get it to loosen up enough to do more.
9.19.13 Jersey Iron Template v3
Week 4 Day 3 Upper Accessory
Incline Dumbbell Bench
Wide Grip Lat Pulldowns
Standing Cable Flys
Grenade Ball Donkey Kicks
9.21.13 Jersey Iron Template v3
Week 4 Day 4 Squat (Rep Day)
Decided to add a twist to day. We put the red band in our belt and around both feet. You can't lean, sit down, or bend over.
Deads (Special Day)
Snatch Grip Deads off 4-inch box
700x3 Held last rep to failure.
We've been pushing SO hard this template. I've gotten on a better diet thanks to my training partner Tim Gale. I call it the "Gluttony" diet. It's 5000 GOOD calories. I'm taking in over 400g of protein a day. It's helped me to recover much better than ever before. I've also been stacking AtLarge products which have REALLY helped me take off in terms of performance, recovery, and the weight loss. I'm down 20lbs in 3 weeks with my strength going UP. It's amazing. Currently I supplement with BCAA's mixed with Pre-Workout before my training. Then immediately after it's the Results (2 scoops) and Nitrean (3 scoops). I also take 4 ETS every day. My weight has gone from 410 to 390. My energy levels are up and I'm not getting that "nod off" feeling I used to get because of insulin spikes after each meal. It's been the only part of my training I've neglected all my life and now that I'm changing it, its paying in dividends.
I'm back! Finally ready to start keeping the log again. Been doing a lot of different things with training and my life in general. Needed some time just to train and be happy. I'm now back on the road to my goals for 2014. Here's whats in store:
Geared Bench: 900
Current Raw PR's:
Geared Bench PR: 830
2/24/14 ME Bench
500xmiss (Was going to go to 485 but I knew I had that. I wanted to challenge myself and 500 sounded good. I gave it a ride but got hesitant and it was too slow.)
Seated Overhead Rows
Seated Incline Rear Delt Flys
15/3x12 (Yes 15's. My shoulders were FRIED and I wanted to get good squeezed reps)
2/26/14 DE Squat
4 Plates per side/3x15
Green Band GM's
Underhand Cable Rows
Moved fast and left in a puddle. Felt great tonight even training alone.
2/27/14 DE Bench
DE Bench w/ Fat Grips
Reverse Grip Pulldowns
Seated Side Lat Raises
Hell yeah, Tone!!! Glad to see you're back logging. Are you doing a WSB template?
I'm interested to see how you try to get to 600 bench raw this year.
just saw your 540 from the meet the other day. Looked garbage easy buddy. Looking foward to seeing the 600 go up in such a manner as well.
3/1/14 - ME Squat
Paused Squats @ 70% w/ Blue Bands (160lbs of tension)
(Thought I would have to take the weight down a bit today because I still don't have my belt. Left it at a meet and Gene is mailing it back but the PO is taking it's good old time. I am doing these not for speed but to work a sticking point I have on squats about 1/2 to 3/4 of the way up. Pausing allowed me to break the dynamic and have to come up and fight through the bands.)
325/6x2 (With no belt! I was really happy about this. Didn't realize how strong my core was.)
Reverse Grey Band Deadlifts (-135 at the bottom)
Keeping these big days short and sweet. The accessories are done on their own day so I can focus completely on getting the big shit done today.
3/2/14 - ME Bench (Did this day locally because we knew we were going to be snowed out Monday night.)
Bench (Was supposed to hit 490 for 3 singles. Since these benches at Retro suck massive balls, I had to move the weight down just to get some work in.)
Hammer Grip Dumbbell Press (Substitute for Swiss Bar)
Seated V-Bar Rows
Seated Lateral Raises
Way to adjust to the circumstances. Snow was a dud here in Central PA this time.
Well.... Look who's back in here.
B Hop, yes its on the lines of a WSB template. Ill be doing the same thing geared. Switching things up.
Shit. I hate getting behind. I love training but logging is such a pain in my ass. I can't stop in the gym to do it. I just can't. I absolutely fucking HATE that. So I try to remember to log at home. When I forget, it sucks because I can't get to the site to log from work. Trying to keep it up. Sorry about missing days.
3.4.14 Dynamic Lower
Rack Pulls (Still don't have my belt. Doing these beltless what INCREDIBLY hard. Going to work these beltless for awhile. My best at this height is 835. Without a belt I was struggling with 585. It's not that my core is weak its that this angle is VERY bad for me and puts me in a terrible position to pull.)
Green Band Goodmornings
Jersey Iron v6 - Week 1 - 5/26/14
8 Rep Bench