Polk's Road to Elite

[RobmoriRB]

solid 405 squat keep it up

[J L S]

500 double is right around the corner!

[Polk17]

solid 405 squat keep it up

Ya man...

500 double is right around the corner!

That will be a really weird moment, as I held the 500 lb Squat as a really big number, put it on a pedastol, and to double it will be strange, and awesome...

[Polk17]

Tuesday 9/18/12 - Bench

Trained @ Panther Gym, Solo...

JS

DYNAMIC WARMUP (Agile 8)

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

BENCH

Bar x 50,10
95 x 10
135 x 5
185 x 3
225 x 2,2
275 x 1

295 x 1 - Was supposed to be 2, but missed 2nd rep...

265 x 5,4,3 (Rest Pause)
235 x 6,5,4 (Rest Pause)

CHINS

BW x 50 Reps

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

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

Awful Workout... Bicep Tendon is really pissed off and inflamed, and it was very painful to Bench... Plus the Bench was too low, so it was almost impossible to get leg drive, just an awful day... I will take 295 x 2 again on Friday before doing my CG work... No video, too pissed...

[J L S]

re group and get back after it polk!

[Polk17]

re group and get back after it polk!

Thanks dude, sucks, but they happen... Gonna take 295 for 2 tomorrow before Band Work...

[Polk17]

Thursday 9/20/12 - Deadlift

Trained @ Go Hard...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 + KStarrs Stuff)

SQUATS

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

PULL

135 x 5
225 x 4
315 x 2
365 x 1
425 x 1
Added Belt
475 x 1
515 x 1
565 x 1

605 x 2 x 2 - Smooth

SUMO DEAD SQUATS

515 x 1 x 3

SPEED PULLS

470 x 2 x 6 - Fast

BB ROWS

225 x 6 x 3

GHR

3 Sets

REVERSE HYPER

3 Sets

ASSISTANCE (Lats, Upper Back, Glutes, Hams, Hips, & Abs)

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

http://www.youtube.com/watch?v=BD60H...ature=youtu.be

[ChadDresden]

Nice job on the pulls man. I like the way you keep your head neutral/somewhat back but with your chin tucked like that. i am trying to master that now. I think if you could get your shoulders behind the bar more you would add some lbs to your pull quick. Already really strong now!

[J L S]

good job on the pulls polk!

[Polk17]

Nice job on the pulls man. I like the way you keep your head neutral/somewhat back but with your chin tucked like that. i am trying to master that now. I think if you could get your shoulders behind the bar more you would add some lbs to your pull quick. Already really strong now!

Thx, I've been working hard on tucking my chin versus throwing head back... Really shortens the Pull... I'll try to get a side angle of a No Strap Pull, as I am in better position, the straps really throw me off... But you're right, that is a flaw, for whatever reason I don't feel comfortable when I really sink my hips and get really upright...

[Polk17]

good job on the pulls polk!

Ya man, thanks...

[Polk17]

Friday 9/24/12 - Upper

Trained @ Go Hard, Solo...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8)

BENCH

Add Foam Roller for Arch
Bar x 50,20
95 x 5,5
135 x 3
185 x 2
Remove Foam Roller
225 x 2
255 x 1
275 x 1

295 x 1 x 2 - Wanted to Double it, but it wasn't there... I know had I tried it on my Bench on Tuesday I would have got it, but I did it on a lower Bench, and had no leg drive... Felt slow today...

CLOSE GRIP

135 + Doubled Minis x 3
185 + Doubled Minis x 2

210 + Doubled Minis x 3,2,2,2,1,1,1 - Was supposed to do this for 5,4,3,2, & 1, which makes sense, as I did 205 x that last week easy... Missed rep 4 on first set, which let me know I was really beat up... So I just tried to get the most out of my day...

PRESS

160 x 2 - Was supposed to do 6, twice... Missed 3rd rep, rrrooouuuggghhhh day, so stripped it and did...

135 x 8 x 2

DB BENCH

100s x 6 x 2

ASSISTANCE (Upper Back & Triceps)

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

Awful day, but I know I can handle the weight... 295 is a 20 lb meet PR, and I got it on my worst day no problem, twice, with no handoff... So I am set up for a huge PR in 5 weeks... Talked to Josh, and the plan is to Deload this week, then really lower volume, while staying locked in, recover from the overtraining, and have a great meet...

[J L S]

still not a bad day polk, you handled some heavy weights and got some good work in even if you didnt hit projected no.'s! sounds like a good plan!

[RobmoriRB]

one solid bench work out you did....how did the roller feel?

[Polk17]

still not a bad day polk, you handled some heavy weights and got some good work in even if you didnt hit projected no.'s! sounds like a good plan!

Ya man, all the volume catches up, but you recover and are stronger than ever...

one solid bench work out you did....how did the roller feel?

It's good, arch just sucks, has to get better...

[Polk17]

Thursday 9/27/12 - Deadlift

Trained @ Go Hard, Solo...

Deload

preWO - Lo Carb Monster

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)

SQUAT

Bar x a lot x 2
135 x 5 x 2

225 x 2 x 6 - Played around with hand position on the bar here, to find a spot where I can take some pressure off my Bicep Tendon, pleasantly surprised...

PULLS

135 x 5
225 x 2
315 x 2

405 x 1 x 6 - Did this in probably 4 minutes, 1 song... 3 without Belt, 3 with...

ASSISTANCE (Lats, Low Back, Glutes, Hips, Hams, Biceps, Upper Back, & Abs)

CONDITIONING (Prowler - Caddies on each Horn x 6 40 Yard Trips)

CG Tommorrow...

[Polk17]

Monday 10/1/12 - Squat

Trained @ Go Hard

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - A7

DYNAMIC WARMUP (Agile 8)

SQUAT

Added Rehbands
Bar x a lot x 2
135 x 5 x 2
225 x 3
275 x 2
315 x 1
Added Belt
365 x 1
405 x 1
Added Inzer Z Wraps
455 x 1

510 x 1 - This is within 15 lbs of my 2nd, I'd guess my 2nd somewhere in the 520 Range...

PAUSED SQUATS

365 x 3 x 3 - Josh had 420 for these wrote up, but TBH I just wasn't feeling it, and I can't bring myself to hurt myself this close to a meet with an Assistance Move, especially when I am not feeling the move... No disrespect, but I wouldn't have done it if Ed Coan told me to and called depth...

SQUAT WALKOUT

585 x 1 - 10 seconds

ASSISTANCE (GHRs & Abs)

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

Solid day, moved the weights, and felt strong...

[Polk17]

Tuesday 10/2/12 - Bench

Trained @ Go Hard...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - A7

DYNAMIC WARMUP (Agile 8 & a lot of Mobility Stuff for Shoulders & Elbows)

BENCH

Bar x 50
Add Foam Roller for Arch
Bar x 10
135 x 8,5
185 x 3
Remove Foam Roller
185 x 2
225 x 1
255 x 1

280 x 1
305 x 1 - Made some adjustments here, brought feet back, really focused on arch, felt really, really good...

225 + 55 lbs Chain x 3 x 3 - First time using Chains, like them, better than Bands...

WIDE GRIP PAUSED

225 x 6 x 2

CHINS

BW x 50 Reps w/ a Myriad of Grips

ASSISTANCE (Chest, Lats, Triceps, Neck, Shoulders, & Abs)

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

[J L S]

Bench looks alot better like that polk! nice work buddy, strong squatting back there too

[Polk17]

Bench looks alot better like that polk! nice work buddy, strong squatting back there too

Ya man... Working daily bro...

[Polk17]

Thursday 10/4/12 - Pull

Trained @ Go Hard Barbell...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)

SQUAT

Bar x a lot x 2
135 x 5

225 x 2 x 6

PULLS

135 x 5
225 x 4
315 x 2
405 x 1
Added Belt
455 x 1
495 x 1
545 x 1
585 x 1

630 x 1 - Was smooth, got a little squirrly at the top, but it moved, this'll probably be about a 2nd...

LIGHTENING DEADS

405+@ 80 lb Chains x 2 x 4 - Your are supposed do have 2 spotters, do a rep w/ Chains, set down, Deload Chains then quickly do rep two... Didn't work that way... But got it in...

ROWS

235 x 5 x 3

GHR

BW+25 x 6 x 3

REVERSE HYPERS

3 Sets

ABS

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

Solid day, Upper Tomorrow...

[Zak198]

This is a really good log, learning a lot. Keep up the good work bud, very strong pull tonight.

[Polk17]

This is a really good log, learning a lot. Keep up the good work bud, very strong pull tonight.

Thx bro... Anything I can do to help let me know...

[ChadDresden]

I second that statement about the volume catching up...but once you deload and come back you add so much to your lifts. I grinded out a 610 squat 10 days before my last meet and 10 days later smashed a 635 with about 10lbs left in me lol. I think volume for raw strength is the key. I know what you mean about straps...I think it is actually harder for some people to pull with straps because of positioning issues. Overall looking good though man.

[Polk17]

I second that statement about the volume catching up...but once you deload and come back you add so much to your lifts. I grinded out a 610 squat 10 days before my last meet and 10 days later smashed a 635 with about 10lbs left in me lol. I think volume for raw strength is the key. I know what you mean about straps...I think it is actually harder for some people to pull with straps because of positioning issues. Overall looking good though man.

Ya, I would usually never complain, but leading into a meet you have to prioritize peaking over everything else... I ain't getting any stronger in the last month, but I can get weaker... And ya straps for heavy sets suck, no stretch reflex off floor...

Thx, hoping for a solid # in 23 days...