My Log

[Brian C]

Great job Jay! Sorry to hear the problems with the racks. Always something. Still a great day!

[J L S]

thanks alot fella's, as i said, i wouldnt have had much more than that third squat and i should of prepared better so its only me to blame! not the stands haha

appreciate the kind words alot though!

[J L S]

SSB bar + 50lbs chain
145 x 10
185 x 10
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2

Front Squats
165 x 8
165 x 8
165 x 8

GHR
2 sets of 8

Back Raises
3 Sets of 15 + mini band

Iso Prone Abs
1 minute @ BW
2 x 45 seconds @ BW+10lbs

[J L S]

Close Grip Bench + 50lbs chain
bar x 20
135 x 3
155 x 3
185 x 3
200 x 3
210 x 3
225 x 3

Paused DB Press
85 x 10
85 x 10
85 x 10

Barbell extentions
5 sets of 8

Barbell rows
4 sets of 10 @ 155

Reverse DB flye's
4 sets of 10 @ 25's

back to work, feels good, lets see what the next 12 weeks bring! going to max out regardless on that 12th week wether it be at a meet or not, just to see where i am at, as it leaves another 12 for the regional meet in oct

[Coke]

Looks like you have it all mapped out, best way to be about it too.

[J L S]

Looks like you have it all mapped out, best way to be about it too.

yep, fail to prepare, prepare to fail!

[J L S]

3.5'' deficit deadlift + 80lbs of chain
135 x 5
135 x 5 -add chains
225 x 3
315 x 3
340 x 3
355 x 3
370 x 3
405 x 3

these got very heavy, very fast

SSB Pause squats close stance
145 x 6
165 x 6
165 x 6
190 x 6

Wide stance band good mornings
3 sets of 20

BB Shrugs
245 x 8
245 x 8
245 x 8

Leg raises
3 sets of 15 reps

good session, the deficits are a tough exercise for sure, I had to keep working up just to beat training partner, my aim for the day was around 405+chain weight but I didnt think it was likely working up, the value of having good training partners is second to none!

[Coke]

the value of having good training partners is second to none!

No joke, training partners are an invaluable commodity, if you are so lucky, lol.

[nickp8]

Good job on the deadlifts. Are you still having Josh Bryant overseeing your training?

[J L S]

No joke, training partners are an invaluable commodity, if you are so lucky, lol.

they sure are coke, its always good to have somebody to push you when you need it!

Good job on the deadlifts. Are you still having Josh Bryant overseeing your training?

thanks nick and not right now!

[J L S]

Bench Press - against double mini's
bar x 15
add bands
bar x 15
90 x 3
135 x 5
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Dumbell extentions
4 sets of 10 @ 35's

Tricep Pushdowns
4 sets of 20

T-Bar rows
4 sets of 10 @ 3pps

Cable Upwright rows
4 sets of 20

love sessions like this, leave feeling jacked and tan!

[J L S]

1 board paused press
135 x 5 x 3
225 x 3
255 x 3
270 x 3
280 x 3
300 x 3
315 x 3

Paused Dumbell Press
90 x 10
90 x 10
90 x 4... pecs locked!

Barbell extentions
5 sets of 10

Barbell row
165 x 10
165 x 10
165 x 10
165 x 10

rear delt raises
4 sets of 10 @ 25's

job done, very flat in the gym tonight for some reason, lots of bodies but no energy!

[Coke]

Doing fine guy, always keeping it on track.

[J L S]

thanks coke, start of a new training cycle/era is always good fun, got to get the good work in early! re building the foundations as it were!

[J L S]

SSB Squat + 50lbs chain
bar x 15
bar + add 2 chains x 2
145 x 2
-----
8 sets of 2 @ 255
275 x 2
320 x 2
340 x 2
355 x 2
365 x 2
375 x 2

Front squats
155 x 8
175 x 8
175 x 8

GHR
2 sets of 10

45 Degree Back Raises
3 sets of 10 @ bw+10lbs

Abs
various exercises for sets of 10

another one down, chains kick back in right at my sticking point, its great, really trying to learn how to fight the rounding over and keeping the chest high, nice little overload too

[Coke]

Great workout(s), dig the chains this past week!

[J L S]

Thursday + Friday

DE Bench

Bench- against double mini bands
bar x lots
bar - add bands x few
135 x 3
175 x 3 x 8
add slingshot
225 x 3
225 x 3
275 x 3

Dumbell extentions
40's x 10
40's x 10
40's x 10
40's x 10

Pushdowns
4 sets of 25

T bar row
4 sets of 10 @ 3 plates and a 5lb

Reverse Flies
4 sets of 10 @ 25lbs

FRIDAY - ME

Safety squat bar squat - 12'' box
bar x 5 x 3
135 x 5
185 x 5
225 x 3
275 x 1
300 x 1
320 x 1
340 x 1
360 x 1
375 x 1
405 x 1
420 x 1

Speed Deads- +30lbs chain
320 x 1 x 3 sumo
320 x 1 x 3 conventional

SSB pause squats
4 sets of 8

Leg raises
4 sets of 15

got alot of good work in over the past two days, slingshot is an absolutely brilliant addition, cant believe how cool the thing is... il be in a SDP before you know it¬!

[Coke]

Damn good deal on the slingshot, nice job throughout Jay.

[J L S]

ME BENCH

Close Grip Incline
bar x lots
135 x 5 x 3
175 x 5
210 x 3
230 x 3
245 x 3
250 x 3
210 x 10

Paused Dumbell Press
95's x 8
95's x 8
95's x 8

Barbell extentions + chains
5 sets of 6

Barbell rows
4 sets of 10 @ 165

Reverse flies
3 sets of 25 @ 20's

Chins
2 sets of 5

been carb back loading for the past two weeks now, lost 8-9lbs upto this point, its convinient with my work and training schedule! seems to be working well, strength hasnt taken a hit yet, my best on the inclines was two sets of 255 for 3 at a much much higher bodyweight

[Coke]

Strong close grip inclines going on man.

[nickp8]

Nice benching. Curious to see how well the back loading works.

[J L S]

Strong close grip inclines going on man.

thanks coke, doing my best man

Nice benching. Curious to see how well the back loading works.

thanks nick, not a touch on you though! thanks man, mee too!

[J L S]

SSB Squat+ 50lbs chain
bar x lots
bar+ chains x lots
135 x 5
225 x 2 x 2
------
265 x 2 x 8
315 x 1
355 x 1
375 x 1
405 x 1
425 x 1

Front Squats
185 x 8
185 x 8
185 x 8

GHR
2 sets of 10

45 Dgree back raise
3 sets of 15 @ 20lbs

decline abs
4 sets of 10

despite dropping a fair amount of weight my squat is feeling damn good, about time.. we'll see how it develops, this week ties up the 3 week wave so move onto a new one as of next week

[J L S]

Bench - against double mini's week 3 of 3
bar x lots
135 x 5
add bands
135 x 5
175 x 3
-----
190 x 3 x 8
225 x 3

DB Tricep ext.
45's x 8
45's x 8
35's x 15
35'x x 15

Rope Pushdowns
4 sets of 25

T bar rows
4 sets of 10 @ 3plates +10lbs

Upwright rows
4 sets of 20

token guns aka curls for the girls

done. that concluded the first of many de bench waves... these sessions are great, fast paced, lots of work and an awesomely homo-erotic pump, cant complain at that

[jkstrength]

Nice work J! How much weight are you looking to cut?