Polk's Road to Elite

[Polk17]

I wrote about the same thing on your wall around the same time, brutal volume, hurts so good...

[Sirtificate]

I agree with the others, a beaut of a squat session

[Polk17]

I agree with the others, a beaut of a squat session

Thanks man, it was a solid day...

[RobmoriRB]

loved the work out from Tuesday, keep it up mate

[Polk17]

loved the work out from Tuesday, keep it up mate

Thx man...

[Polk17]

Thursday 8/23/12 - Bench

Trained @ Go Hard Barbell Keak The Sneak in the house...

JS

preWO - Reg. 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

275 x 3 PR

250 x 6,3,2 (Rest Paused)
205 x 11,4,3 (Rest Paused)

DIPS

BW x 10
BW+55 x 5,1,1 (Rest Paused)

CHINS

BW x 8 x 6 Changing Grips

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

pWO - BCAAs, Kreaklyn, & 2 Scoops Protein...

Really long day at work, trained @ 9:00 PM, wasn't great, but got it in...

[Kong]

Some good numbers being put up mate!

[Polk17]

Some good numbers being put up mate!

On the grind searching for higher ground... Thx...

[Polk17]

Saturday 8/25/12 - Pull

Trained @ Go Hard Barbell, Solo...

JS

preWO - Reg. preWO Cocktail, BCAAs, & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

PULL

135 x 10
225 x 6
275 x 5
315 x 3
365 x 2
405 x 1
Added Belt
455 x 1
500 x 1

545 x 1 x 15 w/ 30 Sec Rest

DEAD SQUAT W/ SUMO STANCE

365 x 1

485 x 1 x 4

GHR

3 x 6

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

That's all I did... I coach College Baseball, and our players reported Thursday, so we had a REALLY busy day Friday, and today we had Community Service all day, and more shit @ night... Long day, I got this in, in @ 45 minutes...

Video

[J L S]

awesome deads polk, keep the good work coming!

[Brian Hopper]

I fixed the video for you! Strong pulls! I see you tightened up the GHR

[Polk17]

awesome deads polk, keep the good work coming!

Thx Jay, hate to say it, but my body needs this Deload...

I fixed the video for you! Strong pulls! I see you tightened up the GHR

Thx Brian, ya, tightened down, and bolted to concrete... Its rock solid now...

[RobmoriRB]

how did the pulls feel? at 500lbs

[Polk17]

how did the pulls feel? at 500lbs

That was 545, and they felt good... It's amazing how 500 feels so light in my hands, but so heavy on my back...

[Polk17]

Wednesday 8/29/12 - Deload Upper

JS

Trained @ Go Hard, Solo...

preWO - Low-Carb Monster

CG

Up to

155 x 5 x 2

REV GRIP INCLINE

3 Sets

PRESS

3 Sets

FACE PULLS

3 Sets

PALMS OUT PUSHUPS

3 Sets

ABS

3 Sets

Gonna do entire Lower Deload tomorrow... Then Bench on Friday...

[J L S]

haha the way josh makes you train, you do need the deloads! im not surprised at all! enjoy the deload and come back 100% to smash even more weight!

[Polk17]

haha the way josh makes you train, you do need the deloads! im not surprised at all! enjoy the deload and come back 100% to smash even more weight!

Ya, I hate Deloads but I need them no doubt...

[Polk17]

Friday 8/31/12 - Bench Deload

Trained @ Go Hard, Solo...

JS

preWO - No Carb Monster

DYNAMIC WARMUP (Agile 8)

BENCH

Bar x 50
95 x 10
135 x 5

185 x 3 x 3

DIPS

2 Sets

FLYES

2 Sets

PULLOVERS

2 Sets

CHINS

3 Sets

ROLLING TRICEP EXTENSIONS

2 Sets

ABS

5 Sets

pWO - Newcastles for dayyyssss....

Pull Deload Tomorrow, Then it goes down...

[RobmoriRB]

everything looks good Pork keep it up

[jkstrength]

I'm deloading in two weeks. Don't like to but it does make me feel better. Nice work going on in here Polk!

[Polk17]

everything looks good Pork keep it up

I'm deloading in two weeks. Don't like to but it does make me feel better. Nice work going on in here Polk!

Thx, glad to be off the Deload and back to work...

[Polk17]

Monday 9/3/12 - Bench

Trained @ Go Hard, Solo...

JS

preWO - Regular preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

BENCH

Add Foam Roller
Bar x 50
95 x 15
135 x 8
185 x 5
225 x 3
265 x 1

285 x 2 - PR

255 x 6,4,3 Rest Paused
225 x 10,4,3 Rest Paused

WIDE GRIP PAUSED

200 x 6 x 2

CHINS

50 Reps

JM PRESS

145 x 8 x 5 - 1st time doing them, I think they were shitty...

ASSISTANCE (Chest, Triceps, Lats, & Abs)

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

Squattin' Tomorrow...

[Polk17]

Tuesday 9/4/12 - Squat

Trained @ Go Hard, Solo...

JS

preWO - Regular preWO Cocktail, Kreaklyn, & BCAAs

iWO - A7

DYNAMIC WARMUP (Agile 8)

SQUATS

Bar x 20
135 x 8
225 x 5
275 x 3
315 x 2
Added Belt
365 x 1
405 x 1

425 x 2
470 x 2 - Felt REALLY good warming up, got to my top set, and I had the bar in the wrong spot, a little too high, so it got a little forward on me... Was ugly and slower than I want, but I'll take 90% of my best single for a double with shitty form, and it was easy, just ugly...

PAUSED SQUATS

380 x 3 x 5 - Got bar placement down, and felt better...

BOX SQUATS PAUSE ON BOX @ INCH BELOW PARALLEL

330 x 2 x 4

GHR

BW x 4 x 8

ABS

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

Overall not a bad day, not great, but results are there, I know what I did wrong and we are moving forward... Set up was less than ideal, was rushed, no spot, no knee wrapper, Bench yesterday, and I prefer to Squat Heavy with a day off before... Plus I am getting used to this 5:00 AM wakeup... No excuses though... Go. Hard....

[Brian Hopper]

Nice job! You train at 5:00am?

[Polk17]

Nice job! You train at 5:00am?

Hell no... I coach College Baseball, and I have our team lifting @ 6:00, so I get up early, which is making for longer days, and less sleep... Like anything else, you add another stressor or change some shit, it takes some getting used too...