Bo's Log

[Brian Hopper]

Having a training partner is always a plus!!!!!

[bojackson]

6-2-10 Wed
squat
warm up to 315 x1

Bench
warm up to 255 x1 paused

10 min stationary bike

[bojackson]

6-3-10 Thursday
Bike 2min
Squat warm up to 315 x1

Bench
135 x10
205 x5
265 x3
295 x3
315x 3


Pause Bench
225 x5, 5 sec oause

Hammer Incline
2pl x 20
Pulldowns
150 x10, 150 x10

Tri Exts
camber+30 x10
camber+30 x10

Felt tired and weak today. could have just been a bad day. I dont have many of those so no too worried, they are bound to happen. I also played 27 holes of golf yesterday and drank a ton of beer. stupid decision....

[Brian Hopper]

Whats the reason for the squat warm-ups at the beginning???

[bojackson]

talked to a guy over at north ga barbell and he was suggesting it. kind of a bulgarian style of lifting to help my squat out. its a sub max-effort lift everday. nothing too taxing to begin with. gonna give it a go and see how it works out.

[Brian Hopper]

Oh ok, I was just wondering. Who was it from NGBB that you talked to?

[bojackson]

i talked with big rex. i think him and another lifter over there are training like this. he suggested i just include it to my normal training regimen. NGBB was at the Alabama meet that I competed in, which happened to be my first meet. All nice guys and willing to help where ever it was needed. You post on that site too right?

[Brian Hopper]

I never met him before, but he looks like a big dude. I watch their videos on the website and he is getting stronger every video I watch. They are very helpful, last year at the Senior Nationals they helped run the monolift. I have trained with Glenn Baggot a couple of times, and he is cool guy as well. Yes, I do keep a log there as well. But I don't keep it updated that often like I do my log here. I didn't post any of my training from this week on any other site but this one.

[john o]

You are doing really well Bo! Good luck with your goals. I hope to join you soon on the 531 bandwagon.

[bojackson]

6-5-10 Saturday
warm up
squat to 315 x1

DeadLift
135 x5, 225 x5, 315 x1
365 x3
415 x3, these were fast. more like speed pulls
470 x2 +1. This went up fast. but the bar was rolling on the 2nd rep. came back and got a third rep.
All raw, no belt or chalk.
Front squat
225 x3, ATG
275 x3, ATG

Hang Pull ups
bw x5, bw x4, bw x4

DB rows
130's x6
130's x5

Static Hold
275 x 20secs
275 x 15secs

45* hypers
bw x20

It was a good day. i felt strong. had some grip issues on the last set of DL's. i held the first 2 sets at the top for a cpl of secs and i think that fried my grip. the 470 flew off the floor, so i was happy with that.

[john o]

470 is a substantial amount of weight to have flying off the floor. Excellent workout!

[bojackson]

thanks john. your turn to pull!!!!

[john o]

I believe it is Bo. . Tue/Wed

[bojackson]

6-6-10 Sunday
Squat
warm up to 315 x1
Bench
warm up to 255 x1 paused

[bojackson]

6-7-10 Tuesday

Squat
warm up to 315 x1

Incline barbell paused
135x5
135x5
225 x3
225 x3
225 x3, all easy and smooth.

Pull ups
bw x5
bw x5

Had to have a quick work out. Started summer workouts so i had to squeeze a work out in before the kids got there.

[john o]

Solid work with the time constraints Bo. Maybe OHP some of the lineman day 1 and let them know who's the boss

[bojackson]

john,
i wish. OHP is the only lift that tells my body NO!..dont know why, but anything over the head just kills me. thats the only adjustment ive had to make to 5/3/1. and yes, less than 100 days till football starts. you know how us southerners are about our football. you can already smell it in the air down here and its 3 months away.

[john o]

Only one lift saying no is pretty good. Sometimes lifters have stronger front delts from benching and such. Anterior delt work may help if it's a lift you want to try. Just a thought. Seems to be a pretty common problem.

Save some of your B stringers for Mizzou! We regularly raid Texas, but I don't think we get anyone from Bama.

[Brian Hopper]

Nice work Bo!!!

[bojackson]

6-9-10 Wednesday
warm up
Squat
135 x5, 225 x3, 315 x3
365 x3
415 x3
465 x +1, Got 2

45* Hypers
bw +35 x6
bw +35 x6

Rack pulls from knees
405 x5
495 x1
495 x1
495 x1 5 sec hold of each one

pull downs
160 x8
160 x8

I was really drained when i got in the gym. Got up at 4am and worked football players from 530-9. Had a granola bar for breakfast. Could really tell i was under hydrated. worked a good lather up with the kids during workouts, so i definately need to plan my meals and hydration better. I was content with the workout. I hit my numbers and even got 2 reps on the final 1+ set. Was hoping to just be able to get 1, but found a spotter and grinded another rep.

I feel a needed deload coming next week...

[john o]

I'm barely human at 4 a.m. Great discipline! That double you hit is very nice.

[bojackson]

thanks john! yea it felt good to hit a double with that weight. i was afriad going into the workout id dump it on the first rep. but got lucky and found a decent spotter who pushed me. deload in a few days and i need it!!!!!

[bojackson]

6-11-10 Friday

Squat warm up to 315 x1

Bench
Warm up
shoulder complex
bar x20
135 x10
225 x5
295 x3
330 x1 Smooth. Almost a competition lift. Maybe a hair short on the pause at the bottom. Immediately followed by
275 x8
225 x8, 2 sec pause

Hang pull ups
bw x6
bw x5

DB press
100's x8
100's x5

JM presses
115 x10
115 x10 Still figuring these out. killin my tri's..

Good day, ready for a deload

[john o]

You've earned a deload! Really good lifting week.

[bojackson]

thanks johnny!!..saw your pull day, you and i seem somewhere around the same numbers on DL. maybe a little competition as added motivation???