My Log

[jkstrength]

Nice front squats J! Like the thought of the day as well. Good attitude.

[Off Road]

Stellar squat session! Simply awesome.

[nickp8]

Good jobe hitting some pr's. 20 rep squats are not fun.

[J L S]

solid Jay! really nice PRs buddy!

thanks man

Nice front squats J! Like the thought of the day as well. Good attitude.

thanks jk

Stellar squat session! Simply awesome.

thanks OR!

[J L S]

Close grip 2 board press
135 x 10
135 x 10
175 x 10
175 x 10
200 x 10
225 x 5
245 x 5
255 x 5
265 x 5
275 x 3
290 x 3

Rack lockouts
225 x 10
225 + mini band x 10
225 + mini band x 10

Rope pushdowns- (slow eccentrics, held for 2 at top)
4 sets of 20

Side/Front raises
3 sets of 12 @ 20lbs

Rope curls
3 sets of 20

another good one, feeling surprisingly strong off the back of a meet... triceps nearly need to improve in strength and size, so alot of close gripping and tricep work is to follow... 2 board is a weak ROM for me as you can see... I would have done barbell rows for 5 sets of 6-8 today and rear delt work but my upper back is in absolute peices from yesterdays front squat/ssb gm combo... never felt so much muscular soreness in all the right places!

[jkstrength]

Nice session J!

[macdaknife]

Haha... Enjoy the beach! Nice one.

[Off Road]

Good session with an emphasis on lockout.
Sets of 20s is brutal for arm work, good stuff.

[Coke]

Way to be at it bro!!

[J L S]

Nice session J!

thanks JK

Haha... Enjoy the beach! Nice one.

haha, I said beach weights but changed the plan on the day!

Good session with an emphasis on lockout.
Sets of 20s is brutal for arm work, good stuff.

thanks man, and yeah, good for a pump too

Way to be at it bro!!

thanks coke!

[J L S]

Wide stance SSB GM's - off pins
145 x 5
190 x 5
230 x 5
255 x 5
275 x 3
300 x 3
320 x 3
340 x 3
355 x 3

final set: http://www.youtube.com/watch?v=eKgbCxMkJko

looks to me as if the second two are more like gm's.. looks as if i sunk my hips for the first one so its more of a anderon squat.. all PR's by default though, new exercise

Rack pulls- just below knee
225 x 5
315 x 5
405 x 5
405 x 5
315 x 10

DB Shrugs
100's x 15 x 3

Leg Curl
3 sets of 15

Decline sit ups
4 sets of 6 reps with 15lbs

45 degree back raise
4 sets of 6 with the SSB bar on back(55lbs- ish?)

interesting session, i set the pins so that it would be in a very close position to a deadlift if i dropped my arms and interestingly enough i think if i were to pull sumo i would be around that mark for sets of 3... better at singles but thats only a technique thing! speed bench tommorow...

[Off Road]

Those are some strong GMs from the pins. Really cool exercise.

[macdaknife]

really hitting that lower back Jay... how's it feeling today? nice work man!

[J L S]

Those are some strong GMs from the pins. Really cool exercise.

thanks OR, they are pretty cool, deffo another good one to have in the arsenal!

really hitting that lower back Jay... how's it feeling today? nice work man!

hitting all my back hard haha! feel okay, hams took a bit of a beating and my neck/traps are sore which is good because you can never have too much beef on those! but apart from that im all good, just about go off to the gym to bench

[J L S]

Bench
bar x lots
135 x 15
175 x 10
225 x 8
225 x 8
235 x 8
235 x 8

Flat Dumbell Presses
70's x 10
95's x 10
110's x 8

Dumbell Extentions - slow eccentric, little pause at bottom
3 sets of 15 @ 30lbs

Wide grip Lat Pulldowns
4 sets of 10

Reverse pec dec - very slow controlled
3 sets of 20

EZ curls superset with rope ab pulldowns
3 sets of 10 of each

good session today again, we opted for reps over speed bench as I still have alot of weight to play with within my weight class so a bit more muscle in the right places wont hurt and it breaks it up a bit... use speed bench as a lighter session!

[Brian C]

Nice couple of bench sessions Jay. And some strong SSB GMs to!

[john o]

You have been killing it since the meet!

[macdaknife]

defo killing it!

[Off Road]

Nice reps on the bench work.

[J L S]

Nice couple of bench sessions Jay. And some strong SSB GMs to!

thanks brian!

You have been killing it since the meet!

defo killing it!

thanks fella's... trying!#

Nice reps on the bench work.

thanks OR!

[J L S]

1.a - tricep pushdowns
1.b - Cable upwright rows

100 reps each

2a. - Seated low row
2b. - Reverse flyes

3 sets of 15 of each

3a. - 45 degree back raise
3b. - Decline sit up

3 sets of 15 of each

used just enough weight on the exercises to feel it towards the end, literally no rest periods or very very short, flew through in about 20 minutes if that

[macdaknife]

20 mins? was there someone whipping you through that session?

100 reps on the the pushdowns... NICE!

[nickp8]

Good job on the extra work.

[J.C.]

Hey, you're absolutely killing it in here!

Interesting extra session too - is that for joint health and active recovery?

[J L S]

20 mins? was there someone whipping you through that session?

100 reps on the the pushdowns... NICE!

i know mac, thats some good pace for me haha, i wasnt using any heavy weights though so just wanted to get in and out as quick as possible!

Good job on the extra work.

thanks nick!

Hey, you're absolutely killing it in here!

Interesting extra session too - is that for joint health and active recovery?

thanks man, trainings going well so far, deffo fuelled by the poor performance last meet, just got to keep the intensity up or higher in coming weeks!

as for the extra session ive never really been into them but i am going to use them as another way of hitting my weaknesses and adding some extra muscle in the places i need it.. they do serve a purpose for active recovery though yes and it hit quite a few muscles i used yesterday for benching so there will be fresh blood in there aiding in faster recovery!

although like i said, my triceps are lagging in size and strength and rope pushdowns are less taxing than say a 3 board close grip press or rack lockouts so you can do them more freqeuntly as they do not tax the cns as much... same with the other exercises!

the core work at the end is again something i need to keep on top off to help fix my squat issues... why do something only twice a week if you want to get a hell of a lot better at it?

this is a good article which explains a bit better than i can and was my inspiration...

http://www.westside-barbell.com/west...rkouts%202.pdf