Ajack's Log

[Ajack]

Fine efforts for both days Ajack.

Thanks again!

For my squats wanted to drop down about 10% from where I was prior to my max attempt/wedding/honeymoon/sick break and work back up through where I was. Next week should be all new PR territory as far as 5RMs go. Gotta rest hard this weekend though. I'm getting run down real fast. More restoration techniques need to be employed. Plus more food.

-Ajack

[Ajack]

10/30/09 Workout B? Session 18

Speed Squats
135x12
135x3x8

Press
45x12
95x8
135x4
145 5/5/5

Row
135x10
185 5/5/5

Shrugs
185x10
225x10
225x10

Incline DB Press
40x15
60x12
80x9.5'ish

BB Curl
50x15
60x12
70x8

-Ajack

[Coke]

That's a big workout, a lot in the mix bro.

[Ajack]

I was feeling saucy. My stamina seems to be way up even though I still have a lingering cold.

[Ajack]

11/2/09 Workout A Session 19

Bench
240 5/5/5 PRs

Squat
295 5/5/5

Deadlift
375x5 PR

Calves
4x15-20

Dips
25lbs x10x3

-Ajack

[Coke]

Good job with the new PRs guy.

[Ajack]

11/4/09 Workout B Session 20

Press
145 5/5/5

SSB Squats
205 5/5/5

Row
190 5/5/5

Chins
bwx10 x3

Machine Preacher Curls
Some...

DB Curls
30,35,40 x 10

[Ajack]

11/06/09 Workout A Session 21

Bench
245 5/5/5

SSB Squats
215 5/5/5

Deadlift
405 x 5 HUGE PR!!!

Spent.

This deadlift was an insanely big PR, if you've noticed this was my past 1RM about 6 weeks ago without chalk. It was no where near easy goings though. The final rep took about 10 seconds but I did lock it out with no hitching.

Also, my previous 1RM bench is 275, and I repped 245 for 5 there, 300+ is knockin!


My brother has been dealing with some tendonitis in his elbow and barbell squats are pretty much the only thing that makes it hurt. So we've decided to put the saftey squat bar to use and work with those for a while. This bar can make you feel unbeleivably weak. But i have a feeling it will pay off to work up some real strength on it.

[Coke]

Solid numbers, especially with the deads man.

[Ajack]

11/09/09 Workout B Session 22

Press
150 5/5/5

SSB Squat
225 5/5/5

BB Row
195 5/5/5

Dead Hang Chins
bw x10 x8 x5

BB Curls
60x12
70x10

Neck
10lb x20 x15 4 ways

-Ajack

[Ajack]

11/11/09 Workout A Session 23

Speed Squats
warm ups
155(60%) 10x2

Bench
250 5/5/5

Deads
385x5

30 Minute Deck Hockey Game

Squatting heavy three times a week is getting a little rough right now. We're opting to add a speed day on deadlift days. Bench is coming along fine, feel like there is sticking point about mid way from lock out haven't stallexd yet though so gonna keep running with it. Dropped back down to normal progression with deads. the 405 last week took a lot out of me. So I plan to work back up through it.

Been playing a deck hockey game once a week, it's super good conditioning as it's pretty much all sprinting.

-Ajack

[Ajack]

11/13/09 Workout B Session 24

Press
155 5/5/5 PR!

Squats
300 5/5/5/

DB Rows
70x20
70x20

Face Pulls
90 x 15
90 x 15

Oh my god gonna die. Deload week next week, can't wait. Light ass iso work and recovery methods $$$. NO Idea what my weight is right now but I'm getting a gross ass pot belly, it looks rediculous. May add some more GPP work some mornings now that I'm only squatting heavy every 5 days instead of 2-3. Also, my diet needs cleaned up. I've been a pig to get my weight up and it's certainly working.

-Ajack

[Ajack]

11/14/09 Restoration/Conditioning

5 Mile Bike ride with my wife brother and his girlfriend.

This was a lot of fun and I think we'll use this to take advantage of any remaining nice days we have left. Definitely got the blood flowing through my legs.

-Ajack

[Ajack]

11/15/09 Conditioning

1.5 Hour hike up and down some steep ass hills looking for a dead deer.

then 3 hours later

30 Minutes Deck Hockey Game

Felt like I was running in slow motion last night. I could barely catch my breathe. I'm convinced I have bronchitis. I did eat a ton today felt good. Weight is still good.

-Ajack

[Ajack]

11/16/09 Deload Push

Warm Ups

Incline DB
40x20
50x15
60x12
70x10

Seated DB Shoulder Press
30x20
35x15
40x12

Tri Push Downs
x20x15x12

Cable Pull Aparts
x20 x15 x12

Chest Flys
x20 x15

-Ajack

[Ajack]

11/18/08 Conditioning

30 Minutes Deck Hockey Game

Deload week continues. Getting the blood moving and joints loose.

[Ajack]

11/19/09 Lower Deload

Hanging Abs 3x15
Reverse Hypers 3x15
TKE's 3x20
Unilateral Leg Ext 3x15
Standing Abs 3x15

2 times through
15x Side Crunches
15x KB Swings
20x Choppers

Nice and easy sweaty workout. Light weights high reps pretty tough just not taxing at all was fun.

-Ajack

[Ajack]

11/20/09 More Upper Deload

Lat Pull Downs 5x10-20
BB Shrugs3x10-20
Face Pulls 3x20
Hammer Strength Rows 3x10
Hammer Curls 3x10-15
BB Curls 3x10

-Ajack

[Ajack]

11/21/09 Conditioning/Recovery

4 Mile hike outside with my wife. Really nice hike moderately challenging. Enjoying the warm days left in November.

-Ajack

[Ajack]

11/22/09 More Recovery

Foam Roll and stretching for about 20 minutes. MY sister challanged me to do a back bend. I was really damn close, found out my lats and shoulder flexibility is the only thing holding me back. I'm going to work on this.

-Ajack

[Ajack]

11/23/09

Squats
305 5/5/5

Bench
135x5
185x3
225x3
285x1 10lb PR
300xMiss
300xmiss
295x1 20lb PR

Dips 35lbx3x8

decline abs
3x15

-Ajack

[Ajack]

11/30/09 Squat

TKEs 2x20
Reverse Hypers 2x12

Squats
barx12
135x8
225x5
285x3
315x1
365x1 added knee wraps
385x1 20lb PR!

Leg Press
200x10
290x10
380x10

Donkey Calve Raises 3x20
Unilateral Leg Extension 3x10

Banded Sit ups
3x10

Seated Calves
3x15-20

-Ajack

[Ajack]

12/2/09 Press

Incline bench
185x3x5

Fatbar Press
115 3x8

DB bench
60 3x10

Leaning Side Raises
20 3x10

Chest Flies
3x10-20

Cable Rear Delts
3x10-15

-Ajack

[Ajack]

12/4/09

Power clean warm up
barx10
95x10
95x10

Deads
135x10
225x5
315x3
405x1
450x1 PR!!!
405x1
405x1

DB Rows
70 3x12

Pulldowns
130 3x12

DB Shrugs
60-80 x10

Cable striaght bar curls
75 3x15,15,8

DB Curls
2 sets

Huge deadlift PR today, lower back is fried from squat and deadlift PR's this week. Next week we begin 5/3/1 loading parameters.

I've decided to enter my first meet Mar 27, USAPL meet in Parma, Ohio. Not sure whether I'll do it single ply or raw yet. I've not yet got in gear but know a couple guys who may be able to help at a gym near my house. My weight has been hovering around 205 would like to get closer to 220 by the meet. We've been stepping up the assistance volume to try to add some mass. I need to just plain eat more though. Especially for breakfast...

Stay tuned!

-Ajack

[Coke]

Props on the new deads PR.