JK's Road to Elite

[Polk17]

What kind of diet do you follow?

[Sirtificate]

Nice deadlifting bro. No way I could do those rep scheme/sets on deads and only rest a minute in between.

[jkstrength]

What kind of diet do you follow?

None really. Right now I just eat as much as I can as often as I can and fill in the gap with protein shakes. I have found that eating larger meals less often (as opposed to small meals throughout the day) really helps to increase my weight.

Nice deadlifting bro. No way I could do those rep scheme/sets on deads and only rest a minute in between.

Thanks bro! Funny because after my "talk" with Mr. Hopper about rest I was very conscious to rest at least 3 minutes between working sets today. Made a big difference.

[J L S]

nice job on the pulls JK, will be interesting to see your weigh in!

[jkstrength]

nice job on the pulls JK, will be interesting to see your weigh in!

Thanks J! Yeah I'll be inerested too.

[jkstrength]

By the way. Finally made the PLWatch top 50 for 2012! I realize this is not a big deal for some here, but it has taken me two years to finally crack it. Now the goal is to move up.

[Coke]

Finally made the PLWatch top 50 for 2012!

That's great man, glad to hear it.

[Brian Hopper]

Thats awesome bro, congrats!!!! Hey, if your interested Tone Barbaccio is the man when it comes to setting up programs with these types of %'s. If your interested you should send him a PM and see what he has to offer.

[jkstrength]

That's great man, glad to hear it.

Thanks Coke! You've been with me the whole way my friend and I greatly appreciate it.

Thats awesome bro, congrats!!!! Hey, if your interested Tone Barbaccio is the man when it comes to setting up programs with these types of %'s. If your interested you should send him a PM and see what he has to offer.

Thanks Brian! Maybe I'll do that. Would he be ok with that? I wouldn't want to put him to any trouble...

[jkstrength]

Wednesday 8/22/12 - Bench

Bench:
135x5
135x5
185x5
225x3
Working Sets
255(75%) x 5 x 4 sets

2-board Press:
230x8
230x8
230x7 (damn)

Weighted Chins:
bw+25 x 6 x 5 sets

EZ Bar Skulls/Dbell Curls superset:
50x20/30x10
50x20/30x10
50x20/30x10

Weighted Situps:
3x10

Bench is feeling really good. By the way every bench set I do now is paused so unless I say otherwise its all paused on the chest. Got all this done is 45 minutes cause I had to get home to watch my daughter while my wife went to work. Definitely made my stomache a little queezy. Haha.

[Brian Hopper]

Wow, that's a lot to get done in 45 minutes, lol. Nice work!!!

Your fine, just send him a PM and tell him I sent you!

[Coke]

Whole effort is fine guy, made swift work out of it.

[jkstrength]

Wow, that's a lot to get done in 45 minutes, lol. Nice work!!!

Your fine, just send him a PM and tell him I sent you!

Haha. Yeah it was kind of a ball buster. Got a little light-headed. I hit Tone up and he's more than happy to help. Thanks for the help Brian.

Whole effort is fine guy, made swift work out of it.

Thanks Coke. With a family sometimes you gotta move quick!

[Brian Hopper]

No problem, I really hope it works out for you!

[J L S]

nice work JK

[jkstrength]

No problem, I really hope it works out for you!

I'm sure it will.

nice work JK

Thanks buddy!

[jkstrength]

Friday 8/24/12 - Squats

Squats:
135x5
135x5
185x5
225x3
275x3
Working sets
330(70%) x 5 x 4 sets

Front Squats:
185x8
185x8
185x8
185x8

Good Mornings:
135x8
135x8
135x8

Hanging leg raises:
BW x 10 x 5 sets

Great lift today. Squats were tough but felt good. Added in another set of front squats. Things are coming along nicely.

[Coke]

Very nice with your GMs & sets of squats, good deal on finishing up with the ab work more often than not.

[jkstrength]

Very nice with your GMs & sets of squats, good deal on finishing up with the ab work more often than not.

Thanks Coke. Working my abs is extrememly boring to me but I really feel like it helps my lifts alot so gotta force myself to do them.

[Brian Hopper]

Good job on the squats! I'm the same way with abs, I hate doing them but I know that WE all need to work them. My problem is that I only hit them once a week...maybe, lol. Any plans for a meet?

[J L S]

I also agree with hating training abs haha, nice squats JK! bet they got the old ticker going

[jkstrength]

Good job on the squats! I'm the same way with abs, I hate doing them but I know that WE all need to work them. My problem is that I only hit them once a week...maybe, lol. Any plans for a meet?

Thanks Brian. I used to not hit them at all! Now I at least hit them twice a week on my squat/deadlift days. Even if its only for 2-3 sets. Hopefully it pays off. Tentatively I am planning on the UPA Nationals in April for my debut at 198. I want a good 7-9 months to gain some weight and get my lifts up. I might do a smaller meet in between to stay in the competitive mode.

I also agree with hating training abs haha, nice squats JK! bet they got the old ticker going

Haha yeah I think this is the biggest difference between bodybuilders and powerlifters. We pretty much hate anything not involving a variation of the big three. Yes those squats got me working. I've been forcing myself to rest at least 2 minutes between sets though. Sometimes upwards of 5 minutes. I think its more productive, strength wise.

[jkstrength]

Saturday 8/25/12 - Bench Assistance

Close-Grip Bench:
135x10
135x5
185x8
225x8
225x8
225x8

Dbell Rows:
70x10
70x10
70x10
70x10

Dbell Shoulder Press:
45x10
45x10
45x10
45x10

Band Face Pulls:
3x12

Dbell Curls:
4x10

Not much to report. Standard bench assistance day. Felt good.

[Brian Hopper]

Nice assistance work!

[jkstrength]

Nice assistance work!

Thanks!