Polk's Road to Elite

[Brian Hopper]

Oh ok, I've done a few 5am sessions and depending on the night before, they can go pretty smooth. But I would much rather train around 9 or 10!

[Polk17]

Oh ok, I've done a few 5am sessions and depending on the night before, they can go pretty smooth. But I would much rather train around 9 or 10!

Agreed, I could Bench that early, or do DE Lower... But I wouldn't want heavy weight on my back that early...

[ChadDresden]

Nice squats...who cares if there ugly as long as you get the work in!

[J L S]

nice polk, getting the PR's rolling in now

[Polk17]

Nice squats...who cares if there ugly as long as you get the work in!

Thx bro, agreed... Just didn't have to be that damn hard...

nice polk, getting the PR's rolling in now

Ya man, bout that time in the plan, PR for a few weeks, build confidence, show up on meet day and let em' know...

[Polk17]

Thursday 9/6/12 - Upper

Trained @ Go Hard...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

CG

Bar x 50
Add Foam Roller
95 x 12
135 x 8
185 x 3
Remove Foam Roller
225 x 1
Added Doubled Minis
135 x 1

185 x 5,4,3,2,1

PRESS

145 x 6 x 2

DB BENCH w/ NEUTRAL GRIP

75 x 12,12
90 x 10

ASSISTANCE (Triceps, Upper Back, & Abs)

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

Solid days work, Bench felt good, set up is getting right... Feel strong... Max Reverse Band Pull tomorrow, gonna try to go big...

[Polk17]

Friday 9/7/12 - Pull

Trained @ Go Hard Barbell...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - A7

DYNAMIC WARMUP (Agile 8)

SQUAT

Bar x Many x 2
135 x 5 x 2
225 x 2 x 6

PULL

135 x 5
225 x 4
315 x 2
365 x 1
405 x 1
Added Belt
455 x 1
500 x 1
550 x 1
Added Reverse Avg. Band - About 135 off @ Bottom
600 x 1
650 x 1
700 x 1
750 x 1 - This was real tough to lockout, but a good solid Pull and definitely a Max... Really wanted to try 800, but gotta get stronger...

DEAD SQUATS FROM SUMO PULL STARTING POSITION

500 x 1 x 3

SPEED PULLS

405 x 2 x 6

BB ROWS

210 x 6 x 3 - Strict

ASSISTANCE (GHRs, Reverse Hypers, Biceps, Lats, Upper Back, Abs)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

Solid day...

[Polk17]

**Video from Fridays Deadlift**

http://www.youtube.com/watch?v=AyVXY...e_gdata_player

[Polk17]

Sunday 9/9/12 - Bench

Trained @ Go Hard Barbell...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - A7

DYNAMIC WARMUP (Agile 8)

BENCH

Add Foam Roller For Arch
Bar x 50
95 x 15
135 x 5
185 x 3
Remove Foam Roller
225 x 3,1
Add Inzer Z Wraps
275 x 1,1

290 x 2 - PR, I didn't feel GREAT today, but I felt OK... Took a few more Warm Up Reps than usual, and got the main work in... I have no doubt I can do more than that for a Double, and I am sure I will next week...

260 x 5 - PR,3,2 (Rest Pause)
225 x 11 - PR,6,2 (Rest Pause)

WIDE GRIP PAUSED

205 x 6 x 2

CHINS

BW x @ 50 Reps

DICKS PRESS

95 x 12 x 5 - Not sure if I have this right, but I felt it in Tris big time...

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

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

Solid start to the week, lots of PRs on the menu...

[J L S]

nice work polk, those deads were sick haha, that last set before the bands were added was an absolute smoke show, must have alot of confidence in your deadlift at the moment

[Polk17]

nice work polk, those deads were sick haha, that last set before the bands were added was an absolute smoke show, must have alot of confidence in your deadlift at the moment

Ya man, I know what heavy feels like...

[ChadDresden]

Nice work on the pull man...looks good

[Polk17]

Nice work on the pull man...looks good

Thanks man, those were fun, have wanted to do them for a long time...

[Polk17]

Tuesday 9/11/12 - Squat

Trained @ Go Hard, Solo...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - A7

DYNAMIC WARMUP (Agile 8)

SQUAT

Texas Power Bar x Many x 2
135 x 5 x 2
225 x 3
275 x 2
315 x 1
Add Loose Inzer Z Wraps & Belt
365 x 1
405 x 1

430 x 2
480 x 2 - PR, Last training cycle on this week (Similar Set Up) I missed less weight than this for a double, so I after this PR, I should be on pace for a solid PR @ the meet...

PAUSED SQUATS

390 x 3 x 5

BOX SQUATS 1" BELOW PARALLEL

335 x 2 x 4

GHR

BW+5 x 6 x 4

ABS (Hanging Leg Raises & Band Resisted Leg Raises)

YOKE (Neck & Trap Work)

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

Solid day results wise... I feel really overtrained, joints hurt, weight feel heavy, I feel tired, & they are moving slower than I'd like, BUT, I am hiting my numbers, and I know it's pretty easy to recover from the overtraining, and generally when you do, look out... I think Josh is trying to wear me down, then allow me to recover, then peak... We shall see... I'll keep pushing, don't know nothing different...

[J L S]

nice polk, cranking out another PR, good shit! you're probably right about the overcompensation! once the volume drops aswel as assistance and you're fresh you should be killing it!

[Polk17]

nice polk, cranking out another PR, good shit! you're probably right about the overcompensation! once the volume drops aswel as assistance and you're fresh you should be killing it!

That's the idea... Hope it works... Thanks my man..

[Polk17]

Thursday 9/13/12 - Upper

Trained @ Go Hard Barbell...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

CG

Add Foam Roller For Arch
Bar x 50,20
135 x 5
185 x 3
Remove Foam Roller
135 + Doubled Minis x 2
185 + Doubled Minis x 1

205 + Doubled Minis x 5,4,3,2,1 - The moved well...

PRESS

95 x 5
135 x 3

155 x 6 x 2 - PR, I think, Whatever...

DUMBBELL BENCH (Palms Facing)

90s x 10 x 3

ASSISTANCE (Upper Back, Triceps, & Yoke Work)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

Felt good today, looking forward to Pullin' tomorrow...

[Polk17]

Friday 9/14/12 - Deadlift

Trained @ Go Hard, Solo...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

SQUATS

Bar x Many x 2
135 x 5 x 2

225 x 2 x 6

PULLS

135 x 5
225 x 5
315 x 3
365 x 2
405 x 1
Add Belt
455 x 1
Add Straps
495 x 1
545 x 1

585 x 2
Removed Straps, cause I suck with them...
585 x 2 x 2 - Solid work, have some Tendonitis in my left (Under) Bicep down by Elbow, not trying to injure that Bicep 7 weeks out. So I tried Straps, I hate them, got pissed, took them off. Then smoked two more Doubles.

DEAD SQUAT (Sumo Pull Stance)

510 x 1 x 3

SPEED PULLS (Straps)

455 x 2 x 6 - Can do Straps with lighter weights.

BB ROWS

215 x 6 x 3

GHR

BW+5 x 6 x 3

REVERSE HYPERS

60 x 6 x 3

ASSISTANCE (Biceps, Upper Back, Lats, Traps, Yoke, Abs)

pWO - Kreaklyn, BCAAs, 2 Scoops Protein w/ Carbs

Solid day, solid week...

[J L S]

solid work as ever with the deads polk

[RobmoriRB]

hell of a work out and strong pulls, and never thought about doing dead stop squats.

[ChadDresden]

Very solid deadlift session my friend...nice work!

[RobmoriRB]

one hell of a squat keep it up

[Polk17]

solid work as ever with the deads polk

Thanks bro, gotta be good at something...

hell of a work out and strong pulls, and never thought about doing dead stop squats.

Ya man, I really feel like they help the initial Pull off floor....

Very solid deadlift session my friend...nice work!

Thanks bro, appreciate it...

one hell of a squat keep it up

Working on it man, working...

[Polk17]

Monday 9/17/12 - Squat

Trained @ Go Hard Barbell...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ some KStarr stuff)

SQUAT

Add Rehbands
Bar x 10 x 2
135 x 5 x 2
225 x 3 x 3
275 x 1
315 x 1
Added Belt
365 x 1
Add Inzer Z Wraps
405 x 1

435 x 2
490 x 2 - PR, this felt and moved better than 480 last week... Felt really good...

PAUSED SQUATS

400 x 3 x 4

BOX SQUATS 1" BELOW PARALLEL

350 x 2 x 2

GHR

BW+10 x 6 x 4

ABS

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

Really solid start to week, Benchin' tomorrow...

Have video, uploading as we speak, will have it up tomorrow...

[Polk17]

**Video from yesterday's Squat**

http://www.youtube.com/watch?v=E_nvU...e_gdata_player