JK's Road to Elite

[jkstrength]

New Goal = New Journal

Hey all. Since my new goal is to total elite I decided to start a new journal to document the journey. To all of you who regularly followed my old journal, please keep the good advice coming! To any new followers, welcome aboard and please don't hesitate to chime in!

Just had a meet last weekend and totaled 1306 @ 181 raw
Best Numbers so far:

Squat: 451
Bench: 347
Dead: 512

Still resting up and making some last minute adjustments to my new cycle which will start on Monday.

[Rileigh]

Do you have specific numbers in mind for goals?

[jkstrength]

Do you have specific numbers in mind for goals?

Welcome Rileigh! The goal is a 1396 total. If your talking specific lift numbers, not really. Whatever gets me to the goal total will work, although I have an idea of how it will play out. Lol.

[Rileigh]

Welcome Rileigh! The goal is a 1396 total. If your talking specific lift numbers, not really. Whatever gets me to the goal total will work, although I have an idea of how it will play out. Lol.

Awesome. Good luck with your goals!!

[jkstrength]

Awesome. Good luck with your goals!!

Thanks bud.

[jkstrength]

Thursday 3/8/12 - Conditioning

Sprints:
50 yards x 4
2 minute rest
50 yards x 4
2 minute rest
50 yards x 4

100 yards x 4
2 minute rest
100 yards x 4

150 yards x 2

30 seconds rest between each sprint

Had a client out doing conditioning work today and thought I'd join her in the sprints. Little conditioning never hurt anyone. Felt really good.

[jkstrength]

Friday 3/9/12 - Light upper work

Dbell Bench:
3x10

Chins:
3x10

Side Raises:
3x15

Curls:
3x10

Nothing to really speak of. Just went in and did some light stuff to get the blood flowing. Went to the chiropractor yesterday for an adjustment. Felt good afterwards but sore as hell today.

[Coke]

Little conditioning never hurt anyone.

No kidding, lol - glad to see you with the sprints.

Wish you the best Jeremy, taking it to the next level!

[jkstrength]

No kidding, lol - glad to see you with the sprints.

Wish you the best Jeremy, taking it to the next level!

Thanks Coke! The sprints felt really good but they were tough. Lol.
My first shot at the goal total will be in August.

[jkstrength]

Monday 3/12/12 - Upper Work

Floor Press:
135x5
135x5
185x5
225x5
225x5
225x5
225x5
225x5
225x5

Incline Dbell Press:
50x10
60x10
60x10
60x10
70x10

Neutral Grip Chins:
bw x 8
bw x 8
bw x 8
bw x 8
bw x 8
bw x 5
bw x 5

EZ bar Skulls:
70x12
90x12
90x12

Band Face Pulls:
green band x 20
green bans x 20
green band x 20

First workout back after the meet. I wrote up a new training cycle that my training partner and myself are following. I'm straying away from conjugate periodization and giving block periodization a try. It's gonna be high volume for the next 4 weeks. It's rough but its gonna pay off. Felt good to be back in the gym hitting it hard.

[Rileigh]

Thanks Coke! The sprints felt really good but they were tough. Lol.
My first shot at the goal total will be in August.

Tell me about it. Got on the treadmill at the gym for the first time in probably 2-3 years last week when I got off about an hour early so had some time to kill. Tried doing sprints, about 9mph was pretty much as fast as I could go haha. Oh well. I've made a commitment to myself to get down there whenever I have a spare hour to kill and keep working on it.

[jkstrength]

Tell me about it. Got on the treadmill at the gym for the first time in probably 2-3 years last week when I got off about an hour early so had some time to kill. Tried doing sprints, about 9mph was pretty much as fast as I could go haha. Oh well. I've made a commitment to myself to get down there whenever I have a spare hour to kill and keep working on it.

Haha yeah I'm definitely not going to make a habit of it. Well maybe every now and then....

[jkstrength]

Wednesday 3/14/12 - Deadlift

Conventional Deficit Deads (4 inch deficit):
135x5
135x5
185x5
225x5
265x5
265x5
265x5
265x5
265x5
265x5

Good Mornings:
95x10
95x10
95x10
115x10
115x10

Weighted Situps:
25x10
25x10
25x10
25x10

Farmer Walks:
2 plates per handle x 40 yards x 8 sets

Today was fun. We worked hard and moved fast. Second bench day tomorrow. Looking forward to it.

[Coke]

On the move dude, stepping up the pace.

[Rileigh]

Wholly volume batman!

[jkstrength]

On the move dude, stepping up the pace.

Thanks Coke! Feeling good.

Wholly volume batman!

Haha. Yeah its a challenge. Not used to this much volume and light weight but it'll pay off during the heavy phase.

[jkstrength]

Thursday 3/15/12 - Bench Assistance

Flat Dbell Bench:
70x10
70x10
70x10
70x10
70x10

Close Grip 1-board bench:
185x12
185x12
185x12

Barbell Rows:
135x10
155x10
155x10
155x10
155x10

Dbell Side Raises:
20x10
20x10
20x10
20x10
20x10

Keeping the weights light and moving fast. Soreness has taken over my whole body but in a good way. Hungry as hell all the time.

[jkstrength]

Saturday 3/17/12 - Squat

Box Squat (12 inch Box):
135x5
135x5
185x5
225x5
240x5
240x5
240x5
240x5
240x5
240x5

Dbell Lunges (Walking):
30 (each hand) x 20 steps
30 ("") x 20 steps
40 ("") x 20 steps
50 )"") x 20 steps

Ghetto Hypers:
bw x 10
bw x 10
bw x 10
bw x 10

Hanging Leg Raises (each set with 15 pounds chain wrapped around my ankles):
10
10
10
10

Keg Carries:
100 pound keg - 40 yards x 4 sets
130 pound keg - 40 yards x 4 sets

Pretty good day. Tough but manageable. Soreness in my hammys is brutal but not bad enough to keep me from performing. Besides, they need work. We took a wider stance on our box squats today to involve the hips more and I definitely felt it. Much needed rest tomorrow (and some beers tonight!!!)

[Coke]

Very, very nice for both days!

[jkstrength]

Very, very nice for both days!

Thanks Coke!

[J L S]

cant believe i missed all this already, get after that total JK, im sure you will soon be oast it and onto bigger things!

be interesting to see how the new style of training works out for you! why the change if you dont mind me asking!?

[jkstrength]

cant believe i missed all this already, get after that total JK, im sure you will soon be oast it and onto bigger things!

be interesting to see how the new style of training works out for you! why the change if you dont mind me asking!?

Thanks J! I'm gonna take my first stab at the total in August. I know it seems a little odd to switch training methods while still geting gains. But honestly I was feeling really beat up all the time using the conjugate method. I felt like I barely pulled it together for the last meet. Hopefully my new system will give me some good results as well, without beating me up so much, but if not, I can always go back. Lol.

[T o m m Y]

Training is looking on point! good work.

[jkstrength]

Training is looking on point! good work.

Thanks bro!

[jkstrength]

Monday 3/19/12 - Bench and Assistance

Floor Press:
135x5
135x5
185x5
225x5
245x5
245x5
245x5
245x5
245x5
245x5

Incline Dbell Press:
60x10
60x10
70x10
70x10
70x10

Chins (palms Facing:
bw x 8
bw x 8
bw x 8
bw x 8
bw x 10
bw x 8

Band Face Pulls:
green band x 20
green band x 20
green band x 20

EZ skulls:
70x12
90x12
90x12

Although the percentages were heavier, the weights felt lighter on my main movement and everything else for that matter. Adaptation is occuring!!