Polk's Road to Elite

[RobmoriRB]

solid benching today mate...keep it up

[Polk17]

Strong pulls!

Thanks man...

solid benching today mate...keep it up

Thanks, my Bench is embarrassing...

[RobmoriRB]

hey it took me 2 months to get my bench up 50lbs.....some people are natural benchers and some just have to work harder then others.....it will get there!!

[Polk17]

hey it took me 2 months to get my bench up 50lbs.....some people are natural benchers and some just have to work harder then others.....it will get there!!

Thanks, ya I am almost 6'3 and I have super long arms, which aid my Pull, and kill my Bench... In the time I brought my Pull up over 150 lbs, I got my Bench up like 30 hahaha, it is finally starting to take off, with the help of Josh Bryant...

[ChadDresden]

nice job man...500 for 15 singles lol...jesus!

[Polk17]

nice job man...500 for 15 singles lol...jesus!

Ya man... 30 Seconds rest too... I got 520 for same protocol this Friday...

[Polk17]

Tried to Squat Tuesday, Hammy was tweaked from weekend activities... No go, hopefully cab Pull Friday...

[Polk17]

Thursday 8/16/12 - Bench

Trained @ Go Hard Barbell

JS

preWO - Regular preWO Cocktail, BCAAs, & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

BENCH (Paused)

Add Foam Roller for Arch
Bar x Many x 2
95 x 10
135 x 8
185 x 4
Remove Foam Roller
225 x 3
245 x 1
Add Inzer Z Wraps

270 x 3 PR

245 x 6,4,2 (Rest Paused)
205 x 12,5,3 (Rest Paused)

DIPS

BW x 10
BW+50 x 6,3,2 (Rest Paused)

CHINS

BW x 8 x 6 Changing Grips

ASSISTANCE (Lats, Chest, Upper Back, Triceps, Calves, & Abs)

pWO - BCAAs, Kreaklyn, 2 Scoops Protein, & Chocolate Milk

All in all a good day, still have some form issues to work out, but 270 moved really well... Leg is feeling pretty good, gonna try to Pull tomorrow, hope it lets me...

[Polk17]

Friday 8/17/12 - Deadlift

Trained @ Go Hard Barbell, rode Solo...

JS

preWO - Regular preWO Cocktail, BCAAs, & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

SQUATS

Bar x Many x 2
135 x 10,3

225 x 2 x 6

PULLS

135 x 6
225 x 4
315 x 2
365 x 1
405 x 1
Added Belt
455 x 1

520 x 1 x 15 w/ 30ish Sec Rest (My set up takes a little time, and based on my Hammy I wasn't as strict as usual, but I doubt I went over 45 sec, and adhered pretty close to 30 Sec... These looked faster, and smoother than they felt... Hands are a little beat up, and Hammy/Hips weren't firing as well as I liked, but I still got em all in...

DEAD SQUAT FROM SUMO PULL STANCE

315 x 1
Add Belt
365 x 1
405 x 1

470 x 1 x 4 - Better than last week...

BB ROWS

190 x 6 x 3

GHR

4 Set

REVERSE HYPER

3 Sets

ASSISTANCE (Biceps, Yoke, Grip, Lots of Upper Back & Abs)

pWO - BCAAs, Kreaklyn, 2 Scoops Protein, & Chocolate Milk

Not GREAT day, but solid... I think I was a little reticent w/ the Pulls based on the Hip, and that's not really my style... I am a VERY aggressive lifter, and when I don't have that explosive aggression, my lifts tend to suffer... But rightfully so, I don't want to be hurt, so I was more aware of my body, instead of just SFW... Either way, On To The Next...

[RobmoriRB]

I love the idea of the dead squats....that looks like it is very effective to train with!!

[Polk17]

I love the idea of the dead squats....that looks like it is very effective to train with!!

I have done them two ways, like tonight with a Sumo Deadlift Stance, from apporximately the height of where I start to Pull from... And from Parallel with my Squat Stance... They do a few things, 1. Build a TON of confidence... 2. Help with Tightness & Power at Bottom... 3. And for the Deadlift build a lot of starting strength, or at least thats the idea... Plus they don't make you too sore, as there is no negative...

[Polk17]

Sunday 8/19/12 - Upper

Trained @ Go Hard Barbell, Solo...

JS

preWO - Reg. preWO Cocktail, BCAAs, & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

CG BENCH

Bar x 50
Add Foam Roller for Arch
95 x 15
135 x 5
185 x 3
Remove Foam Roller
225 x 2
245 x 1

Add Inzer Z Wraps
265 x 4,4,3,2,1,1 PR (4) - I was supposed to do 3 x 5, but that wasn't in the cards today... So I did what I could, and then just did a few make up sets to make sure I could get my 15...

PRESS

135 x 10 x 2

REVERSE GRIP INCLINE

175 x 10 x 3

ASSISTANCE (Upper Back, Triceps, Yoke, & Abs)

pWO - BCAAS, Kreaklyn, & 2 Scoops Protein w/ Waximaize...

Not what I was hoping for today... I knew after last week that whatever Josh put on the program on this day would be tough, because 260 x 5 was tough... Then I felt TERRIBLE today, so I knew it would be a challenge... I have been trying to do Josh's plan w/ Carb Backloading, and while I LOVE CBL, you just can't recover & prep from/for Josh's workouts without carbing up... I tried it last time and it didn't work out, thought I could do it this time, same issue... So I will go back to using the diet Josh prepared for me... After my Meet Prep I will be doing my own thing for a while, and will def. go back to CBL, but for now, I'm going to do what works...

[RobmoriRB]

how do you find the foam roller?

[Polk17]

how do you find the foam roller?

I'd recommend getting one from EFS...

[ChadDresden]

Good job on the pressing. That's what it's all about! Getting your prescribed work in regardless of how you feel...nice job man.

[Polk17]

Good job on the pressing. That's what it's all about! Getting your prescribed work in regardless of how you feel...nice job man.

Thx bro, no excuses...

[J L S]

nice work polk, deadlift set up is absolutely brutal

[Polk17]

nice work polk, deadlift set up is absolutely brutal

Thanks Jay... What do you mean about Set Up?

[Polk17]

Tuesday 8/21/12 - Squat

Trained @ Go Hard Barbell....

JS

preWO - Reg. preWO Cocktail, BCAAs, & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 & Reverse Hypers)

SQUAT

Bar x Many x 3
135 x 10
225 x 5
275 x 3
315 x 2
Add Belt
365 x 1

415 x 3
460 x 3 PR - I did these w/ just Knee Sleeves on, and I feel like it moved better than 450 did two weeks ago with Wraps, a good sign, really happy to be able to Squat, after the pulled Hammy...

PAUSED SQUATS

365 x 3 x 8 - Holy Volume

BANDED FREE SQUATS

300 + Doubled Minis x 2 x 4 - Holy VOLUMEEEEE....

GHR

4 x 6

ASSISTANCE (Forearms, Yoke, Hams, Glutes, Hips, & Abs)

pWO - BCAAs, Kreaklyn, 2 Scoops Protein w/ Waximaize...

Solid day, got my work in, feel good moving forward...

Recovery Work & Conditioning Tomorrow, Benching Thursday....

[J L S]

15 singles with weights like that haha and minimal rest... = brutal

and congrats on the squat PR!! awesome

[Polk17]

15 singles with weights like that haha and minimal rest... = brutal

and congrats on the squat PR!! awesome

Ahhh yes, don't remind me, I got it again on Friday... Can't wait...

[J L S]

Ahhh yes, don't remind me, I got it again on Friday... Can't wait...

haha, what weight this week? up another 10-15lbs?

[Brian Hopper]

Nice squat session!

[Polk17]

haha, what weight this week? up another 10-15lbs?

Ya up 15, 545 x 1 x 15...

Nice squat session!

Thanks my dude, feeling it all over today... Which I dig...

[ChadDresden]

I feel ya on the volume my friend. I just kicked mine up to my regular meet training cycle volume. I modified the Josh Bryant rest/pause squat program I ran last meet. I hadn't done as much volume as I did today in about 10 weeks and it killed me lol. I feel your pain!