JK's Road to Elite

[jkstrength]

Thursday 6/7/12 - DE Upper

DE Bench:
155 + 50 pounds chain x 3 x 9 sets

Floor Press (Paused):
225x8
245x8
245x8
260x10

Weighted Chins:
bodyweight + 90 x 5 x 3 sets

Band Pushdowns:
3x20

Since I'm deloading next week I went a little heavier on a couple things. I took some video, which I haven't done in forever, and I'll try to post it later today.

[Brian Hopper]

Some strong chins!!!

[jkstrength]

Some strong chins!!!

Thanks Brian! Haven't gone that heavy in a while. It was kinda rough. Haha.

[jkstrength]

Vid from today...

http://www.youtube.com/watch?v=gLcpp...yer_detailpage

[Coke]

Nice work in the vid.

[jkstrength]

Nice work in the vid.

Thanks Coke!

[Brian Hopper]

Looked strong bro!!! Does laying on a foam like that make a difference or does it just feel more comfortable?

[jkstrength]

Looked strong bro!!! Does laying on a foam like that make a difference or does it just feel more comfortable?

It definitely makes it more comfy but I do it because I read an article Donnie Thompson wrote that said always use a pad on floor presses to save the elbows. I actually use a moving blanket I procured from a furniture store. Works like a charm. Lol

[jkstrength]

Saturday 6/9/12 - ME Lower

Block Pulls (Sumo):
135x5
135x5
225x5
315x3
405x2
475x1
515x1
530x1 PR
540x1 PR (triple bodyweight)

Comp Squats:
275x5
275x5
275x5

Hanging Leg Raises:
bw x 12
bw x 12
bw x 12
bw x 12

Getting stronger.....vids to come soon.

[jkstrength]

Vid from today.

http://www.youtube.com/watch?feature...&v=ufPD8kUIwDA

[Coke]

Wow man, exceptional pulls!!

[Brian Hopper]

You made those look easy!

[jkstrength]

Wow man, exceptional pulls!!

You made those look easy!

Thanks guys! They all felt pretty easy. I'm liking the new setup. Whatever I pull from 4 inch blocks, I can generally subtract 10 pounds an pull off the floor.

[jkstrength]

Monday 6/11/12 - Deload Upper

Banded Dbell Bench:
70 + light band x 14
70 + light band x 12
70 + light band x 10

Barbell Rows:
155x15
155x15
155x15

Dbell Side Raises:
20x15
20x15
20x15

Close Grip Bench:
135x12
135x12
135x12
135x12

Deloading every fourth week this cycle to stay fresh. Gotta say I feel stronger and fresher than I ever have.

[Coke]

Way to be going about it, keeping things in check.

[jkstrength]

Way to be going about it, keeping things in check.

Thanks buddy. Doing what I can.

[jkstrength]

Wednesday 6/13/12 - Deload Lower

DE Squats:
225 + light bands x 2 x 8 sets

RDL:
135x12
135x12
135x12

GHR:
bw x 15
bw x 15
bw x 15

Conventional Deads:
225x5
225x5
225x5

Nothing much to report. Very light, low intensity deload day. I feel great and my form on all lifts feels better than ever.

[jkstrength]

Thursday 6/14/12 - DE Upper

DE Bench:
155 + light bands x 3 x 9

Floor Press (paused):
225x10
225x10
225x10

Chins:
bw x 25
bw x 14
bw x 10

Band Pushdowns/dbell military superset:
20/20
20/20
20/20

Kept everything light and high reps today. Light lower stuff on Saturday then back crankin it back up!

[Coke]

Fine with the deloading days bro.

[jkstrength]

Fine with the deloading days bro.

Thanks buddy. Trying to stay healthy as I can.

[jkstrength]

Saturday 6/16/12 - Deload Lower

Squat:
135x10
135x5
225x5
(70%)
315x2
315x2
315x2
315x2

Front Squat:
135x10
135x10
135x10

GHR:
bw x 12
25 x 12
25 x 12

Deads (sumo):
315x1
315x1
315x1
315x1
315x1

Kept it light and worked on form. Form on squat is feeling better than ever.

[jkstrength]

Monday 6/18/12 - ME Upper

1 board Bench:
135x10
135x5
185x5
225x3
added 50 pounds chain
275x1
300x1 (90%)
330x1 (100%)
335x1 PR

Close Grip Bench:
225 + 50 pounds chain x 5 x 4 sets

Barbell Rows:
185x10
185x10
185x10
185x10

Dbell Shoulder Press:
50x10
50x10
50x10
50x10

Facepulls:
3x15

Not a big PR but got my 3 lifts in over 90% and got it done. Feeling good.

[Brian Hopper]

Nice PR bro!!!

[jkstrength]

Nice PR bro!!!

Thanks buddy!

[J L S]

sorry its late jk but pulls looked great, the last looked the best!!

strong benching too, thats a sweet PR