My Log

[J L S]

Bench against purples
bar x 15
add bands
bar x 20
90 x 5
135 x 5
175 x 5
----
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5

DB military press
50's x 10
50's x 10
50's x 10
50's x 10

Band Pushdowns
4 sets of 20

-pec fly's - 2x20
-Chest supported rear flies - 3x20
-fat bar curls - 3x20

paused the first rep today, resisted the band tension too and its ridiculous on the descent, last week of these horrible bands next week then onto chains, I imagine the deload on the chest will be awesome.

[nickp8]

Solid bench work.

[Coke]

Great to hear it bro, on with the chains next week.

[J L S]

Squat
bar x 20 wide/ultra wide
135 x 5
175 x 5
225 x 5
315 x 5
345 x 5
365 x 5
385 x 5
add belt
425 x 6

Deadlifts-sumo

135 x 5
225 x 5
315 x 5
405 x 5
switch to conventional
440 x 1
465 x 5

45 degree back raise
BW x 10
BW+ 1 chain x 10
BW+ 2 chain x 10 x 2

Front squat walkouts
3 sets of 200lbs for around 25 seconds

squats felt great tonight, i made a big jump from last set because i felt good, I was going to just beat last week by 10lbs but i jumped bigger and did an extra rep. Was good for 1-2 more aswel, brining my grip in has helped massively so far. Might take 440 or more for some reps next week, dependant on how im feeling warming up. Whatever weights I pick I want them to be 5 or more rep sets, so it would be fair to say im training pretty much instinctively at the moment, as the meet gets closer I will really up the ante though and shoot for heavy triples/doubles, id love at some point this trainnig cycle to squat 5 plates for 2-3 reps. We'll see, easy sat saying behind a keyboard LOL!

[Bruiser]

Nice work bro! It's always hard to stick to a training split/program when you can just tell how light the plates feel!

[HJP]

426 for 6 is good money bro. Pumping them squats.

[Coke]

Awesome stuff Jay, being quite the ambitious one.

[Brian C]

Great squatting Jay!

[jkstrength]

Nice squatting bro!

[J L S]

Nice work bro! It's always hard to stick to a training split/program when you can just tell how light the plates feel!

yeah, i always have a goal in mind but when you are smashing it, its always good to push for more just for confidence sake too

426 for 6 is good money bro. Pumping them squats.

thanks H!

Awesome stuff Jay, being quite the ambitious one.

Thanks coke, its about time I tapped into some squat potential, im short and barrel like haha, so I should have a good squat all in good time

Great squatting Jay!

thanks B

Nice squatting bro!

thanks jk!

[J L S]

Floor Press - against 55 chain- paused
bar x 20
bar + chain x 20
135 x 5
175 x 5
200 x 3
225 x 3
235 x 3
245 x 3
255 x 3
265 x 3
275 x 3

PB'd all the way up from the 255 set I believe

Rolling DB extentions
35's x 20
35's x 20

Incline Tate Press
30's x 15
35's x 15

Pendlay row
135 x 15
135 x 15
155 x 15
155 x 15

Neck
3 sets of 15

Reverse Pecdec
2 sets of 25

good session, pretty happy with the way I handled the floor press today, had to use a tiny bit of legs of the last rep of the 275 but it was a massive PR and the only rep, paused all the reps aswel. Quite pleasantly surprised really, It was ridiculously evident where all my extra bodyweight has accumulated today aswel as I had to wear a tight shirt, shoulders and chest have absolutely ballooned, pretty sure my neck is responding well aswel already, finally upto 3x this week now, 4 next and everyday thereafter. I will look like Mike ruggieira before I die.

[Rock1984]

Growing a yoke is always a good thing, as well as chest and back!

[HJP]

Nice work, solid PB's. Building that neck.

[J L S]

Growing a yoke is always a good thing, as well as chest and back!

Nice work, solid PB's. Building that neck.

thanks fella's!

[J L S]

13" Box Squat - against bands
bar x lots x ultra wide/wide/comp
add purples
bar x 5
135 x 5
175 x 5
225 x 3
---
245 x 2
245 x 2
245 x 2
275 x 2
275 x 2
275 x 2
275 x 2 + 1 chain (25lbs)
275 x 2 + 2 chains (55lbs)

Stiff leg deadlifts
155 x 15
155 x 15
155 x 15

Quad extentions
3 sets of 15

Decline Abs
3 sets of 10 @ bw+ 10lbs

felt really good today, everything moved fast even the last two sets surprisingly, suppose it is all mostly deloaded at the bottom but really focusing on driving that head back hard into the bar. Was done in just over an hour. Added a bit more weight as it being the last week of this wave with bands. Onto chains now for 3 weeks.

[Coke]

Very nice for both days, looking solid with the floor pressing, box squats and all.

[nickp8]

Great job on both days man.

[GazzyG]

Great work with all the big movements, Jay!

[ChadDresden]

Good pressing and squatting...my hip would fly off If I went to a 13" box lol

[Bruiser]

Nice work man. Do you see much difference running to 5 reps instead of 3 on DE bench work? I don't see too many guys moving past the typical 9x3 including myself.

[J L S]

Very nice for both days, looking solid with the floor pressing, box squats and all.

thanks coke

Great job on both days man.

thanks nick

Great work with all the big movements, Jay!

thanks gaz

Good pressing and squatting...my hip would fly off If I went to a 13" box lol

haha thanks chad, Its the IPF depth, I like to make sure im well below even with the boxes, its hard to get down first few sets but once ive eased up in the hip area its all good! I used to squat to all type of higher boxes and was never seeing any carry over and i figured thats why

Nice work man. Do you see much difference running to 5 reps instead of 3 on DE bench work? I don't see too many guys moving past the typical 9x3 including myself.

thanks bruiser, ive been keeping the bench reps at 5 and still speedy so the volume is a tad higher in the initial phases of training to build some extra muscle, it also forces me to lift less weight so my weights on ME bench day stay heavier and im fresher. I guess you could say it almost falls into R/E (repetition effort work.) Its just simply changing things up man and trying new things, not much science behind it and as always louie knows best haha and I dont condone messing with his system, I just figure im doing 2 more reps than my competition!

[Bruiser]

Good way to look at it man!

[J L S]

Bench against purples (about 50lbs I believe)
bar x 20
add bands
bar x 20
135 x 5
175 x 3
200 x 3
---
225 x 3 x 5
bands off
245 x 3 x 3
265 x 3

All fast and easy, its funny how much faster you become once those bands are off.

DB military presses
45's x 10
60's x 10
80's x 10
45's x 20

Rope pushdowns
4 sets of 20

Chest supported bb rows
190 x 10
190 x 10
190 x 10
190 x 10

Standing DB curls superset with bb curls
3 sets of higer reps (all 20+)

hang cleans
2 sets of 20

pec dec
3 sets of 20

Good pump up. Weights moved nicely, as they should, onto chains now for a few weeks. Squats and speed pulls tommorow, hopefully going to take 440 for a ride. See if I can squeeze out a cheeky 5 or more. Will really push whatever I take and not leave any in the tank as Im deloading next week and running 3/5/1 after the deload into the meet for squat (5/3/1 for deadlift just as a guidline- not as strict)

My plans gonna look something like this on fridays -
6 weeks out- Squat -(315/355/405/x5/440 x ?) speed pulls
5 weeks out- Deload squat / '5' week for deadlifts
4 Weeks out- Squat '3' week and openor / speed pulls
3 weeks out- Squat '5' week and '3' week for deads
2 weeks out- Squat '1' week and 2nd attempt / speed deads
1 weeks out -Taper squat 75% ish/ '1' week deadlifts (last heavy- 10 days out)
deload/meet week

Not gonna lie my squat is the main focus and I really want to drop a big one in so im gonna be alot more strict with it. Ive just stretched 5/3/1 cycle out for the deads because I know I cant pull heavy 3 weeks in a row and I get a hell of a lot out of speed deads so I have to do them, basically alternating one week heavy deads/next week speed. Seems like a logical fit, only problem I see with this is that last pull 10 days out, but it wont be pushed, it works out, I should hit a PB triple with plenty in the tank (510x3). I always mess up my last few weeks and having a plan like this to stick to and I believe in should eliminate all doubts.

[Bruiser]

Nice plan for the deads. That's what I've been doing too. Alternating DE and ME from week to week. I always leave one in the tank on ME day so I can lift HEAVY every other week without taxing my CNS. I think you're gonna make some huge gains brother.

[Coke]

Way to be dialing in for the meet, you've learned what you need most during the final weeks.