Bo's Log

[john o]

Is this what you told Brian Bosworth on the goal line? Yeah, that's fine. I'll be starting 5-3-1 so if we each bump the weight by 10 pounds a month our logs will be mirror images. The rep set will be the motivator.

[Brian Hopper]

Nice benching Bo!!!! I'm planning on competing raw soon, and doing paused bench sets is something I need to work on.

[bojackson]

thanks Hopp...im still pushing for more.

johnny,
if i can start using chalk at my gym, ill be in. i think the owner is leaning towards sponsering me at my next meet (t-shirt, energy drinks and protein shakes). so maybe they will quit being b*tches about the chalk. ill finish my 2nd cycle of 5/3/1 with the DL sunday. let me know when you plan on starting. we can maybe gamble some ETS or Results after a few months. let me know what you think

[john o]

Congrats on the potential sponsor! Now, you are getting greedy looking for some Results! You just might get it Bo, but I hope to make you bust your ass for it. Either way, it's a good idea that should help us both better our #'s. The battle within is the most rewarding. I'll go back in my log tomorrow (too tedious on my phone) and sort some things out. I'm scheduled for a deload in one more workout I think, but I was considering another week because that's my "short week" when I have more time. It might just be easier to deload with you after my bench day Sunday. Let's make it several months down the road though. I'd like to run it for a few waves before maxing out. Does that work for you?

[bojackson]

that sounds good john. im doing the Georgia meet in September, so that should be good timing.

[Brian Hopper]

im doing the Georgia meet in September

Are you talking about the APF Georgia State meet? If so, im thinking about doing that meet also. But, i'm not going to do it in gear.....i'm gonna go raw!!!!!!!

[bojackson]

yes hopp!!..thats the one..let me know if you are going to come to it. would love to have you here. plus thats all something we can shoot for. my only concern is if i can juggle football season and training. we work 16 hour days during the season and it has certainly drained me in the past. but, i also have not been as serious with the powerlifting as i am now, so yalls encouragement would be paramount!!..thanks for checking in!!!!

[john o]

You can do it!

[Brian Hopper]

I think it would be a fun meet and really the only thing that would stop me is if my training wasn't going good. I'm off of work that weekend so that won't be a problem. We are 12 weeks out so anything can happen. Plus, I never really trained for a raw meet, so I'm not really sure how to peak or prepare for one. But I'm just going to go and have some fun.

[bojackson]

thanks John!!!

[bojackson]

well lets at least plan on it......

[bojackson]

6-13-10 Sunday
warm up
bike 2 min

stretch
DEADLIFT

225x5, 315 x3
385 x5
435 x3
485 x1+, got 3. all 3 were explosive. good way to end this cycle and start a deload next week.

Tried Sumo stance
315x3, easy, but different. definatley would be a a challenge to switch to sumo. might do that after the september met.

45* hypers
bw x15
bw x12, paused at the top for 2 secs every other rep. really fried the back.

rev grip pull downs
160 x10, 160 x10

DB shrugs
120's x10, 10 sec hold on last rep
120's x10, 10 sec hold on last rep

Felt good today. 5/3/1 is progressing nicely. think i might have missed only 2 reps the first 2 cycles, so thats encouraging.
Deload next week. i might start liking these deloads!!..

[slashkills]

Youve been doing great in here. Very impressive numbers.

[bojackson]

thanks slash !!..and thanks for checking in as well !

[john o]

Definitely a good way to end the cycle. Enjoy the deload.

[Brian Hopper]

I'm definitley going to plan on it.

[bojackson]

good to here hopp!! more motivation to train. good luck and lets get after it!!

[Brian Hopper]

I would like to total 1800 for my first raw meet. So that's going to motivate me to train hard for it. If I'm not beat up after Zercher squats tomorrow, I might take a max attempt squat without knee wraps on Friday so I have an idea where I'm at. I already have an idea where my bench and deadlift are. The more we talk about it the more excited I get...haha!!!!!!!!!

[bojackson]

6-16-10 Wednesday
Deload week

Bench warm up
135x15
225x5
225x5

pull ups
bw x5
bw x5

In the middle of a football camp, so i had to squeeze a quick workout in. since it is my deload week its probably good that i am busy and dont sit around with free time wishing i was lifting. camp is over tomorrow. cant wait till sunday to start cycle 3 of 5/3/1.

[bojackson]

thoughts:
tomorrow(sunday) cycle 3 begins of 5/3/1. obviously have not been thru enough cycles to notice any huge gains, however i do like the layout and i feel strong at all my workouts. i think ive missed 2 reps thru the first 2 cycles. and that was probably because of excess beer drinking the night before. next few weeks the weights should start to get serious and ill see if i really like this lay out. still wish i had a training partner.

[john o]

A training partner can definitely help, but you have plenty of self-motivation and a proven system to work with. No beer tonight bud!

[bojackson]

6-20-10 Sunday
warm up
stretch bike 2min

SQUAT
135 x5, 225 x5
325 x5
385 x5
425 x5+ got 6. this was really easy. actually shut it down after 6. felt a slight twinge in my back. nothing major, just didnt want to push the issue. myabe had 2 more in me. felt great

pause squat
315 x2 3 sec pause. **** this down too. felt twinget again.

45* hypers
bw x10 pause at top
bw x10 pause at top

wide grip pulldowns
150 x10, 150 x10

walking lunges
bw x 40yds

leg exts.
70 x25 reps

Great work out. felt strong. had that lower back twinge a cpl of times. doesnt bother me now, but didnt wanna turn a twinge into a pain. the last set of squats felt light and the bar speed was good as well.

[Brian Hopper]

Nice squats Bo!!!!

[bojackson]

thanks hopp.>!!!

[john o]

Good stuff! Rest that back up. You were smart not pushing it.