JK's Road to Elite

[J L S]

thats fair enough in the reasoning! hope it works out well! a change in stimulus isnt always a bad thing!

nice work, lots of floor pressing!

[jkstrength]

thats fair enough in the reasoning! hope it works out well! a change in stimulus isnt always a bad thing!

nice work, lots of floor pressing!

Thanks J. I think its gonna work out great. The volume is killer but I like a challenge. Im already anxious to hit some heavy weights but gotta wait another
6 weeks or so. For now, my joints feel great! Lol.

[jkstrength]

Wednesday 3/21/12 - Deadlift

Deficit Deadlift (4 inch deficit):
some warm-up sets
290x5
290x5
290x5
290x5
290x5

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

Incline Situps:
10x10
10x10
15x10
15x10

Prowler Pulls:
loaded with 140 pounds - 4 trips of 40 yards

Was going to do 6 trips with the prowler but started dry heaving after fourth so called it good. Lol

[Coke]

Good work all around man.

[jkstrength]

Good work all around man.

Thanks buddy!

[jkstrength]

Thursday 3/22/12 - Bench Assistance

Flat Dbell Bench:
70x10
70x10
80x10
80x10
80x10

Barbell Rows:
135x10
155x10
185x10
185x10
185x10

Close Grip Bench (1-board):
135x10
185x10
205x10
225x10

Dbell Side Raises/Dbell Curls Superset:
20x12/30x10
20x12/30x10
20x12/30x10
20x12/30x10

Great day. Everything is feeling good and I'm feeling stronger every day.

[J L S]

thats a serious deficit! putting in work JK

[jkstrength]

thats a serious deficit! putting in work JK

Thanks J! Yeah the bar almost touches my feet. Haha.

[jkstrength]

Saturday 3/24/12 - Squat

Wide Stance Box Squat (12 inch box):
265x5
265x5
265x5
265x5
265x5

Dbell Walking Lunges:
20'sx20
40'sx20
40'sx20
50'sx20

Ghetto Reverse Hypers:
4x10

Hanging Leg Raises:
4x12

Tire Flips:
3x10

These squats are getting challenging. Form has to be right on to come up which is good. All the pressure is on my hips which is right where I want it as my hips are a weak point. I'm a narrow stance squatter (kind of) and this is a whole new way of squatting for me. Two more weeks before we get to the comp lifts again and we are all stoked to see how we have improved so far.

[Coke]

Nice job throughout, especially dig the lunges and the way you dialed in to modify your squats.

[J L S]

looking good jk, keep it up!

[jkstrength]

Nice job throughout, especially dig the lunges and the way you dialed in to modify your squats.

Thanks Coke! Its been challenging but fun.

looking good jk, keep it up!

Thanks J!

[jkstrength]

Monday 3/26/12 - Bench

Floor Press:
265x5
265x5
265x5
265x5

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

Chins (Palms Facing):
bw x 10
bw x 10
bw x 10
bw x 10
bw x 10

EZ bar Skullcrushers:
70x12
70x12
90x12
90x11 (damn)

Band Face Pulls:
3x20

Weights are getting more challenging for sure. The chins were brutal. First time Ive gotten all 50 in 5 sets with short rest periods. Two more weeks and we switch to the competition lifts. Its gonna be fun.

[J L S]

be good to see the carry over to your normal lifts when the time comes!

[jkstrength]

be good to see the carry over to your normal lifts when the time comes!

Exactly J. I think its gonna pay off big time.

[jkstrength]

Wednesday 3/28/12 - Deadlift

Conventional Deficit Deads (4 inch deficit):
315x4
315x4
315x4
315x4
315x4

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

Weighted Incline Situps:
4x10

Dbell Farmer Carrys:
105 each hand x 30 yards x 6 sets

Felt pretty good today. Core strength has greatly improved due in no small part to the deficit deads and the added ab work. When I go to pull from the floor the stroke is gonna seem so short. Haha.

[J L S]

you going back to sumo aswel jk !? if thats the case my god, going from a 4 inch conv deficit to a sumo pull is going to feel absolutely ridiculous! im almost jealous!

[jkstrength]

you going back to sumo aswel jk !? if thats the case my god, going from a 4 inch conv deficit to a sumo pull is going to feel absolutely ridiculous! im almost jealous!

Yes I am J. It works best for me and yeah, the transition from conventional deficits to sumos off the floor is gonna be sick! Can't wait to test it.

[jkstrength]

Thursday 3/29/12 - Bench Assistance

Flat Dbell Bench:
70x10
70x10
80x10
90x10
90x10

1-board Bench:
135x10
185x10
225x10
225x10

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

EZ Curls:
4x12

Getting stronger on the assistance! Things are feeling good.

[Coke]

Sessions are tight, right on the money J!

[jkstrength]

Sessions are tight, right on the money J!

Thanks buddy!

[jkstrength]

Saturday 3/31/12 - squat and assistance

Box Squat (12 inch box):
285x4
285x4
285x4
285x4
285x4

Walking Dbell Lunges:
40x10 (each leg)
40x10
40x10
40x10

Hanging Leg Raises:
bw x 10
bw x 10
bw x 10
bw x 10

box jumps/thrusters superset
10/10
10/10
10/10

Kind of in a rush today as I have family plans later so I switched some things around to get out quicker. Still got all the work done. Squats are coming along nicely.

[Brian Hopper]

I found you!!! I was wondering where you've been, lol. Training is looking good, keep it up!!!

[jkstrength]

I found you!!! I was wondering where you've been, lol. Training is looking good, keep it up!!!

Hey buddy! Yeah i've been in hiding. Haha. Going for that elite total so made a new log.

[Brian Hopper]

Hey buddy! Yeah i've been in hiding. Haha. Going for that elite total so made a new log.

Yeah, I was wondering what was up, lol. Glad to see your still here I'll probably start a new log at the end of the year as long as I hit my goal total of 1800. I'll either change the name or start a new log.