The Epic Tale of Jed, Conquerer of Iron!

[jed2009]

A few 1 RM's from a couple weeks ago for a class I did.

Flat Bench: 245
CG Bench: 235
BB Military: 135
Weighted pullup: BW+35 lbs
Weighted dip: BW+40 lbs
Power snatch: 110
Full clean: 143
Conventional dead: 265
Front squat: 245
Back squat: 285
Bulgarian split: 45's x8 RM
Seated DB Mili: 50's x6 RM

Concept 2 lvl 8:
500m - 1:48
90 sec rest
500m - 1:58
= 3:46 or 5:16 w/ rest

[jed2009]

Starting up 5/3/1 1-2 days a week.

3x5 Closegrip/Squat today using 90% 1RM

Closegrip
45x15
65x10
135x3

135x5
155x5
175x10

Squat
45x10
135x5
135x5

165x5
190x5
215x8

Chins
6
6
6

Planks
60 sec
60 sec
60 sec

Good moves today. CG felt good and strong and no issues with elbow... My squat blows balls. I can't believe it sucks so much, and always has. I have good form and big muscular legs. Squat just isn't there.

[Coke]

You tend to squat with max weights and single reps, just go more for the bodybuilder squats with lighter weights and higher reps. That'd be good with perfecting form and further development of those huge quads. Bet you are loving the sprints.

Doing good overall man, really going at it!

[jed2009]

What do you figure, coke? More like a Super Squats 20+ rep program? I figure that 3x5+ is a pretty good amount of volume, but I agree when the 3-3-3 and 5-3-1 (without many more extras after the last set) that is getting low.

[Coke]

What do you figure, coke? More like a Super Squats 20+ rep program? I figure that 3x5+ is a pretty good amount of volume, but I agree when the 3-3-3 and 5-3-1 (without many more extras after the last set) that is getting low.

Do it all and go from there, reps in the 8 to 12 range are optimal...add more if you respond well. Everybody is different as you well know, but the singles-doubles-triples are fine but they serve a more powerlifting agenda. Being super strong is fine but if you want that certain look, the reps come in handy.

[jed2009]

Agreed man. Issue with me is I wanna be in that happy medium of strong but looking great too. That's where I think your 3x8-12 set/rep scheme will come in handy. I'll keep it in the higher ranges, I think I like the idea.

[jed2009]

Muscle Clean / Push Press Progressions

5 rounds of:
1 MC into 1 PP, 2 MC into 2 PP, 3 MC into 3 PP etc. until cannot complete the progression. Rested 2 minutes in between each set.

40 KG (88 lb)

Set 1
1/1 - 2/2 - 3/3 - 4/4 - 5/5 - 2:20 (running time)
Set 2
1/1 - 2/2 - 3/3 - 4/1 - 5:40
Set 3
1/1 - 2/2 - 3/3 -1/0 - 8:40
Set 4
1/1 - 2/2 - 3/3 - 2/0 - 11:45
Set 5
1/1 - 2/2 - 3/3 - 4/0 - 14:55

Finished.

Total volume:
Muscle Clean: 50 @ 40 KG
Push Press: 40 @ 40 KG

Lost lots of volume this time but I went faster and didn't stop at all during sets. Only to reset on cleans a couple times for 2-3 seconds is all. Also knocked off 1 min of rest from last times 3 minutes. Definitely felt like dump but it was good.

[jed2009]

Tabata Rowing today... (20 secs full-on, 10 secs slow)

Level 7

Rd 1: 5 min (10 cycles) - 1270 M
5 min rest
Rd 2: 4 min (8 cycles) - 970 M
4 min rest
Rd 3: 3 min (6 cycles) - 720 M
3 min rest
Rd 4: 2 min (4 cycles) - 500 M
2 min rest
Rd 5: 1 min sprint - 280 M

Total volume: 15 working minutes, 3740 M

This was fucking sick. Ridiculously hard... definitely a good workout.

[jed2009]

CG and Squats today

Racquetball: 45 min

Closegrip Bench
45x10
45x10
65x10
145x5
165x5
185x10

Squat
45x10
135x5
165x8
185x8
200x10

Neutral Chins
x8
x6

Good movements today. CG is feeling real strong and squats felt better than last week. More volume and lighter weight but still hit a good end set.

[jed2009]

Stationary bike today..

25:00 - 7.75 miles. HR scaled from 130 to 165. Resistance 8 for the first 15 minutes then +1 every minute until 20:00 then -1 every minute until 25:00. Great sweat!

[Coke]

Bet you are feeling your oats these days, doing work.

[jed2009]

Bike yesterday

2:00 @ lvl 8, +1 per minute for 5:00, 25:00 and 8.5 miles. HR constantly 150-160.

[jed2009]

Racquetball ~50 minutes

Close Grip
150x5
170x5
190x10

Squats
175x6
195x6
215x10

[mrelwooddowd]

Man your strength is coming back quick!

[jed2009]

Yeah I am surprised. It's clear that I have no chest and most of my pressing strengt is anterior delts and triceps. Havent lifted for two weeks due to school but ran today...

Jogged 2.5 miles, walked .5, jogged .5. Total = 3.5, total jogged = 3.0

Would like to be able to hit a 5k by the end of summer.

[Coke]

The training, lifting, and running are therapeutic agents while holding down your studies, good deal on it all!