JK's Road to Elite

[Brian Hopper]

I can see where it would help out with your raw squat. I'm going to work them in eventually, i'm in the middle of a cycle right now so maybe after this one I might throw them in.

[jkstrength]

I can see where it would help out with your raw squat. I'm going to work them in eventually, i'm in the middle of a cycle right now so maybe after this one I might throw them in.

Cool. What meet are you cycling for?

[jkstrength]

Thursday 4/12/12 - Upper Assistance

Incline Bench:
225x5
225x5
225x5

Dbell Shoulder Press:
52x10
55x10
55x10

Dbell Rows:
90x10
90x10
90x10

Barbell Curls:
3x12

Nothing too exciting. Just some upper assistance to bring up some weaknesses. Entire workout took 30 minutes. Lol.

[Brian Hopper]

Cool. What meet are you cycling for?

My next meet will be Raw United Tony Conyers Extravaganza. It's not till October, so I have ALOT of time, lol.

[jkstrength]

My next meet will be Raw United Tony Conyers Extravaganza. It's not till October, so I have ALOT of time, lol.

Haha yeah you have quite a while. Thats good though. Time to get strong.

[jkstrength]

Saturday 4/14/12 - Squat

Squat:
375x3
375x3
375x2
375x2

Front Squat:
135x5
185x5
185x5

Weighted Situps:
3x10

Kind of a shitty day. Squats felt heavy and form felt off. Adjusting some things in the cycle to get back on track. No big deal. Anytime you try a cycle for the first time, you gotta make adjustments to make it work for you.

[Coke]

Still on point with the squats, great readjustment.

[jkstrength]

Still on point with the squats, great readjustment.

Thanks buddy. Hopefully it corrects some things.

[jkstrength]

Monday 4/16/12 - Bench

Bench:
245x3
245x3
245x3
245x3
245x3

Weighted Chins:
bodyweight + 45 x 8 x 3 sets

skulls
70x10
70x10
70x10
70x10

Dbell Shoulder Press:
40x12
40x12
40x12

Hammer Curls:
3x12

Felt really good today. Plan is back on track.

[Coke]

Plan is back on track.

No joke man, good deal.

[Brian Hopper]

Solid bench session!!!

[jkstrength]

No joke man, good deal.

Thanks Coke!

Solid bench session!!!

Thanks Brian! BTW I went and vistited you log and I think you and I are on almost the exact same training cycle! Funny how alike we think when it comes to training.

[Brian Hopper]

Great minds think alike!!!

[Rileigh]

Thanks Brian! BTW I went and vistited you log and I think you and I are on almost the exact same training cycle! Funny how alike we think when it comes to training.

On the same cycle? Wait.... wut?

But seriously awesome job on the training. Looks like you're making some serious progress, keep it up!

[jkstrength]

Great minds think alike!!!

Haha, I guess!

On the same cycle? Wait.... wut?

But seriously awesome job on the training. Looks like you're making some serious progress, keep it up!

Hahahaha! That one made my day.

[jkstrength]

Wednesday 4/18/12 - Deadlift

Deadlift (sumo):
365x3
365x3
365x3
365x3
365x3

RDL:
185x10
225x10
225x10

Hanging Leg Raises:
3x12

Hip Thrusts:
135x10
135x10
135x10

Good day today. 365 flew up, of course, so I used it mostly for form work. I'm experimenting with a little wider stance so we'll see.

[Rileigh]

What are you weighing in at these days? Are you trying to gain or cut or just maintain? Also do you have another meet planned at all or another timeline of some sort?

Your goals are getting closer!

[jkstrength]

What are you weighing in at these days? Are you trying to gain or cut or just maintain? Also do you have another meet planned at all or another timeline of some sort?

Your goals are getting closer!

Weighing in around 180. I guess I'm maintaining but I don't really think about it. I just don't let myself get over 190 cause the cut is too much from any higher. Next meet is the USPA Rocky Mountain Regionals in August. Firt try at Elite since hitting Masters. We shall see...

[jkstrength]

Thursday 4/19/12 - Bench Assistance

Close Grip Bench:
185x8
225x8
225x8
225x8

Dbell Rows:
80x10
80x10
80x10

Dbell Bench:
80x12
80x12
80x12

EZ Curls:
3x12

Side Raises:
3x10

Pretty average day. Everything went well. Just hitting it hard and doing everything I can to get my total. Went to the chiropractor this morning for an adjustment and now I feel like me again. Haha. Today he shocked my by asking for an autographed picture of me lifting in a meet to hang in the waiting room. I was like, "Are you sure? I'm kind of a nobody" Lol. They have always been cool to me and helped me out alot with training so I said sure. Cool way to bring attention to our sport.

[Brian Hopper]

Thats cool bro, it makes you feel good. The place where I did my rehab for my knee wants a picture of me lifting also, I just haven't gotten around to it. But it helps to that my PT is my BFF, lol. I know to some it's not a big deal but to me it is, congrats brother, thats awesome!!!

[jkstrength]

Thats cool bro, it makes you feel good. The place where I did my rehab for my knee wants a picture of me lifting also, I just haven't gotten around to it. But it helps to that my PT is my BFF, lol. I know to some it's not a big deal but to me it is, congrats brother, thats awesome!!!

Yeah it does make you feel good. Its such an underground sport that recognition is always hard to come by so it's nice every once in a while. Thanks Brian!

[jkstrength]

Saturday 4/21/12 - Squat

Squat:
320x3
320x3
320x3
320x3
320x3

Speed Box Squats Against Light Bands:
185x3
185x3
185x3
185x3
185x3

Weighted Dbell Lunges:
50 (each hand) x 10 steps
60 (each hand) x 10 steps
70 (each hand) x 10 steps

Weighted Situps:
4x10

My squat form was off for the first three sets but by the last two I was on again. Training partner said each one was at least 2 inches below parallel so thats good. Weight felt light but I was a little slow out of the hole so we decided to add in some speed work after to get some explosion back. Felt good. 500 raw is gonna fall in August. I'll add wraps when I hit 80% in the cycle to make sure I stay used to the feel and save my damn knee.

[Coke]

Very nice with the squats and lunges JK.

[jkstrength]

Very nice with the squats and lunges JK.

Thanks Coke. Feels good to free squat again.

[jkstrength]

Monday 4/23/12 - Bench

Bench:
260x3
260x3
260x3
260x3
260x3

Banded (light bands) 1-board Press (paused):
225x5
225x5
245x5

Weighted Chins:
bodyweight + 45 x 8
bodyweight + 45 x 8
bodyweight + 45 x 8

Dbell Hammer Curls:
4x12

Felt great today. Benches felt like an empty bar. Each one was paused and faster than I expected. Its nice when it all comes together once in a while. Haha