JK's Road to Elite

[Coke]

Damn dude, easy bench...making it happen.

[Brian Hopper]

It does feel good when it all comes together, lol. Nice work!!!

[jkstrength]

Damn dude, easy bench...making it happen.

Thanks Coke. Getting it dialed in for when it gets heavy.

It does feel good when it all comes together, lol. Nice work!!!

Yes it does! Everything is feeling good lately since we're not training heavy singles every week. In our case, its paying off in the form of healthier joints to put in some higer volume work at lower intensities.

[NickAus]

Some strong work in this log!!

[jkstrength]

Some strong work in this log!!

Thanks brother! Welcome aboard and please feel free to offer any advice you think might help. I'm all about getting this total.

[jkstrength]

Wednesday 4/25/12 - Deadlift

Sumo Deads:
390x3
390x3
390x3
390x3
390x3

RDL:
225x10
275x10
275x10

Planks (with plate on back):
1 minute
1 minute
1minute

Band Abduction:
2x10

Decent day. The planks (a recommendation from my chiropractor) were not fun.

[jkstrength]

Thursday 4/26/12 - Bench Assistance

Close Grip Bench:
225x8
225x8
225x8

Dbell Bench:
85x8
85x8
85x8

Barbell Rows:
185x8
185x8
185x8
185x8

EZ Curls:
3x10

Skull Crushers:
3x8

Pretty decent day. Started off a little sluggish but eventually came around. Not one of my best days but they can't all be fantastic. On a side note I officially ended my student career yesterday. Ther might be some drinking this weekend...

[Coke]

Sessions are real good bro.

[Brian Hopper]

Your right, we really do train alike, lol. Nice work buddy!!!

[jkstrength]

Sessions are real good bro.

Thanks buddy!

Your right, we really do train alike, lol. Nice work buddy!!!

Thanks Brian. Yeah, we do. Weird thing is I just made this cycle up. Did you? It's ridiculously simple and I like it like that. Haha.

[Brian Hopper]

Thanks Brian. Yeah, we do. Weird thing is I just made this cycle up. Did you? It's ridiculously simple and I like it like that. Haha.

I started doing this when I injured my knee. I needed two days just to focus on my rehab. So I figured I would bench on Mondays, squat and deadlift (rehab session #1) on Tuesday, upper accessory on Thursday and then knee rehab on Friday. I liked it a lot so I kept doing it.

[jkstrength]

Friday 4/27/12 - Squat

Squat:
340x3
340x3
340x3
340x3
340x3

Front Squat:
185x5
185x5
185x5

Squatted a day early because I had no babysitter today so you gotta do what you gotta do. Also had to squeeze my session in between clients so just had time for squatting and front squatting. Felt rushed and I hate feeling rushed. That being said it was a damn good session. Squats are finally feeling decent again as far as form goes. Can't wait to get to some heavy weight again. Hopefully all this volume work pays off.

[jkstrength]

Sunday 4/29/12 - Deadlift

Sumo Dead:
135x5
135x5
225x3
315x2
405x1
460x1 (90%)
500x1 (97%)

Deficit Sumo Speed Pulls:
255 + 50 pounds chain x 5
255 + 50 pounds chain x 5
255 + 50 pounds chain x 5
255 + 50 pounds chain x 5

Messed up week for me and without going into a long explanation lets just say my training days are all over the place. But a good lifter will adapt. Just pulled for volume on Wednesday but if I didn't pull today I wasn't going to get it in this week. Since I have to take next week off decided to work up to a heavy single today. Was going to go to 90% but since that snapped off the floor easily I worked up to 97% or 500. Didn't feel very heavy but was kinda slow going up probably due to my lack of speed work the last couple of months so guess what.....its getting added back in! On a side note I feel really good about the fact that I can now pull 500 on any given day even under less than optimal conditions and without being peaked. I really feel like that triple bodyweight pull will fall this summer.

[Coke]

a good lifter will adapt

No doubt man, someone at your level will take any detours in stride and still get there right on time regardless.

[Brian Hopper]

No doubt man, someone at your level will take any detours in stride and still get there right on time regardless.

I agree!!!

[jkstrength]

No doubt man, someone at your level will take any detours in stride and still get there right on time regardless.

I agree!!!

Thanks guys! I hope your right. After my vacation next week, its time to put the game face on.

[jkstrength]

Tuesday 5/1/12 - Bench

Bench:
135x10
135x5
185x3
225x3
275x2
315x2 (90%)
335x1 (97%)

Weighted Chins:
bw + 45 x 8
bw + 45 x 8
bw + 70 x 8

Dbell Bench:
90x8
100x8
120x9

Skull Crushers:
70x10
90x10
90x10

Pulldowns:
160x10
160x10
160x10

Band Pull-Aparts:
2x10

Again worked up to 97% for a single. Wasn't feeling the best today but no reason not to get shit done. Hit my single, did some assistance and left. 335 felt good and went up relatively easy but I think I'm getting close to my limit on bench at this bodyweight, at least as far as competition benching goes. I do think I can squeeze another 10-15 pounds out of myself so hoping to do that by August. Whatever I can get to help my total.

[Brian Hopper]

Solid benching!!!

[Coke]

Super benching JK, nice job throughout.

[jkstrength]

Solid benching!!!

Super benching JK, nice job throughout.

Thanks for the encouragement you guys!

[jkstrength]

Thursday 5/3/12 - Squat

Squat:
135x10
135x5
225x5
225x3
315x2
365x1
add belt and wraps
405x1
440x1

Squats:
225 + 30 pounds chain x 5 x 5 sets

Lower back was killing me today so that wasn't good. Couldn't get a good setup cause of the pain but its nothing serious, just part of the game. Worked up to 97% and hit a single then did some form/stability work with 40% plus chains. I'll post vid later (I hope) so critique away! I really want that 500 and I need all the help I can get.

[Coke]

Huge day with the squats!

[Brian Hopper]

Got some good work in while dealing with the back pain, great job bro!!!

[jkstrength]

Huge day with the squats!

Thanks Coke!

Got some good work in while dealing with the back pain, great job bro!!!

Thanks Brian!

Back pain is par for the course after my surgery but it usually doesn't last long. I'm missing almost a whole disk so bound to feel something every now and then. Haha.

[jkstrength]

Monday 5/14/12 - Squat

Squat (Raw w/belt):
365x2
365x2
365x2
365x2

Front Squats:
135 + 40 pounds chain - 4 sets of 5 reps (short rest)

GHR:
bw x 10
bw x 10
bw x 10

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

First day back after 10 days. Went really good. Went up to 80% for 4 sets of 2. Back pain is gone so the rest did me good. GHR is a new addition to our facility and we're glad to have it. Nothing to crazy this week but next week we're gonna crank it up and get ready for August.