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Thread: Ajack's Log

  1. #26
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    9/7/09 Workout B Session 10

    10 min warm up - Eliptical and Rotator cuff

    Press
    barx10
    100 5/5/5

    Rows
    Barx10
    145 5/5/5

    Chins
    bw 10/10/6

    BB Bicep Curls Super setted with Side Raises
    40x12, 50x10, 60x8
    15x12, 17.5x10, 20x8

    No squats today, too much drunk this weekend. Back to squatting Wednesday at 270.

    -Ajack

  2. #27
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    9/9/09 - Workout A Session 11

    Squats
    bwx10
    135x10
    135x10
    185x5
    225x3
    270 5/5/5

    Bench
    barx20
    135x10
    165x10
    200 5/5/5

    Deadlift
    135x10
    225x5
    325x5

    Dips
    25lbs x 12/12/12

    Standing Abs
    35lbx15
    45x15
    45x11

    -Ajack

  3. #28
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    Bodyweight 197! This morning, 3 more pounds then I'm back at two hundo! I'm definately looking and feeling alot bigger and leaner this time around the 200 mark so my training and diet must be working. Legs are tight as **** though and I got my bachelor party tomorrow so not much recovery on the horizon.

    9/11/09 Workout B Session 12

    Press
    barx20? x2
    95x10
    105 5/5/5

    Squats
    BWx10
    135x10
    185x5
    225x5
    275 5/5/5

    Rows
    barx10
    135x5
    145 5/5/5

    Chins
    bw 10/10/10 PR!

    BB Curls
    50x12
    60x7,8

    Side Raises
    17.5x12
    20x10
    22.5x8,9,10??

    I dont know when all the PR are starting, pretty sure nearly all this stuff is PR territory at this point raw and with good form. I'll have to check old logs.

    -Ajack

  4. #29
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    9/14/09 Brief deviation from the normal prgram

    Sprained my ankle real bad this weekend so I didn't squat. Nor, did I do any SS stuff basically wandered around and did stuff i haven't done in forever.

    Dips
    35lbs 10/10/10

    Hammer Strength Incline machine
    45lbs x15
    90lbs x10 x7 x5

    Lat Pull downs
    110lbs x10
    160 x 10 x10

    Good Mornings
    barx10
    95x10
    135 5/5/5

    Cable straight bar curls
    ???

    Silly Iso curl machine

    Still happy with the Dips PR. 35x 10/10/10 gonna do 12/12/12 later this week then try 45 next week. Strong dips = strong bench and bench chest.

    -Ajack

  5. #30
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    9/15/09

    Press
    Warm up
    115 5/5/5

    Rows
    155 5/5/5

    Chins
    12/12/9

    Unilateral shoulder press machine
    40x15
    60x15
    70x10

    Standing abs
    50x20
    70x10
    70x10

    Almost 12 12 12 PR with chins, get'em friday. My shorts got stuck on the assisstance knob thing on like the 3 rep and I had to stall to pull it off and it killed my momentum. Get antsy not squatting can't wait til this ankle is healed.

    -Ajack

  6. #31
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    Short and sweet today. Still being bother by this ankle although an brace is helping.

    10 minutes dynamic warm up- rotator cuffs, bodyweight squats, etc...

    Bench
    barx15
    135x10
    185x8
    205 5/5/5

    BB Curls
    30x15
    60x12
    70x10

    Dips
    35 12/12/12

    15 minutes foam roll

    10 min. static stretching

    Body weight squats felt alright on my ankle, going to try and do some light weight squatting tomorrow to find out where this is at.

    -Ajack

  7. #32
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    9/21/09 Workout B Session 13

    Press
    125 5/5/5

    Squat
    285 5/5/5

    Row
    155 5/5/5/

    Chins
    BW 12/12/10/5 (damn so close)

    Standing Abs

    Body weight was 199 this morning.

    -Ajack
    Last edited by Ajack; 09-23-2009 at 07:46 AM.

  8. #33
    Senior Member Drew92's Avatar
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    killin the squats...nice work

  9. #34
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    9/23/09 -Workout A Session 14

    Bench
    215 5/5/5

    Squats
    300 5/5/5

    Dead
    335x5

    Stronger. Done.

    -Ajack

  10. #35
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    9/24/09

    My brother and I are a little banged. We've both been making great progress and are happy with the way our training is going. That being said we both feel like it's time for a deload/off week to recover before we move into our next cycle of training. Also, we'll be switching gyms and most likely training styles. Currently we're at a commercial gym and recently I got in contact with a gentlemen who owns an awesome power gym called pure sports and fitness. Ironically it's about 15 minutes closer to home and alot more on the way. There's a ton of strong people there. The owners son is at 242 and squats and pulls over 600.

    Training is going to look like this for the next couple weeks

    Next week is off week. May do some tire pulling and tons of stretching and foam rolling.

    Week after that, Test our 1RM's for squat DL bench and press at the new gym to base our future training off.

    3rd week another off week becuase it's my honeymoon =).

    4th week Will do a speed days for squat/dl and Bench then 5/3/1 day for those also split into 4 days per week. Look something like this

    Monday
    5/3/1 squat/DL
    Lower Accessory GHR, Reverse Hypers


    Tuesday
    5/3/1 Bench
    Tricep Accessory

    Thursday
    Speed Squat
    ABs
    Biceps

    Friday
    Speed Bench
    5/3/1 Press
    Upper Back Accessory

    Should work out well. Going to be using 5/3/1 instead of ME conjugate movements because as for right now raw strength and size is the goal.

    -Ajack

  11. #36
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    Still debating on whether to continue SS or move to the above workout. I feel like I still have tons of progression left in linear mode and haven't even utililized front squats or power cleans to this point. Still would like to check my maxes soon though.

    9/26/09 Workout B Session 15

    25minutes Bike warm up

    Press
    warm ups...
    130 5/5/5

    Front Squats
    130 5/5/5

    Power cleans
    115 5/5/5

    Press is starting to slow down but I have no fear. After a nice off week I'll be fine with it again. Today was the first time ever doing front squats and power cleans. The front squats aren't too bad. Obviously I did these light as hell today, and really need to work on my grip/bar placement. No knee pain or anything so that's good. The power cleans f'ing kick your ass. Also, did these light today as I really need to learn the movement a lot better. I think I have the pull part down, jumping at the right time and catching it on my shoulders but, I feel I need to absorb the landing alot better with my legs. These made me feel weak as **** today and REALLY take alot of effort. I think replacing the rows with these for a while will definitely benefit me well and should pay almost immediate dividends. We'll See!

    Stronger again.

    -Ajack

  12. #37
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    9/26/09

    After todays workout got some good recovery in too.

    Cold water swimming immediately after workout 30minutes

    15minutes hot tob

    10 minutes cold

    10 minutes hot tub

    Stretched everything I could think of for static stretches of 30 seconds.

    I really feel excellent after this. Super limber too. This weekend I'm going to try and eat tons of fruits and veggies and stay away from much of the processed crap I've been eating to help clean out my system. Also, plan on drinking plenty more water as well and getting some great sleep. Tomorrow, I'll take a nice walk and foam roll and stretch for a while too.

    As for the deload week next week I plan on dragging the sled 3 days with plenty of stretching and foam rolling.

    -Ajack

  13. #38
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    9/29/09 Deload work

    20 Minutes bike

    95lb power cleans 3x6

    DB Curls 3sets 20 reps

    Foam Rolling

    Satic DB Holds 30 seconds
    85lbs
    95
    95
    120

    -Ajack

  14. #39
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    9/30/09

    60 Minute deep tissue sports massage.

    This was extremely painful, found knots that were so evil. Should really help recovery for sure.

    -Ajack

  15. #40
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    10/5/09 Testing

    10 minutes Bike

    5 minute dynamic warm up

    Barx20?
    135x12?
    185x5
    225x3
    285x2
    315x1
    365x1 (PR)
    405x Missed (over zealous spotter pulled me up too quick)
    405x didn't have it at all

    Leg Press
    2 plates x30
    4 plates x20

    45 Degree Back Ext
    35lbs on my head x10 x8

    365 wasn't too bad, maybe would have got the first 405 but spotter grabbed me too quick. I'd estimate my 1RM to be somewhere around 385-390? Just a number to keep as a reference no real truth behind it. Leg Presses used as an accessory and the high reps were brutal. And on the back extensions I turn my feet out a little to hit my glutes hard, they're weak, period. NO bout a doubt it. Bench testing tomorrow.

    -Ajack
    Last edited by Ajack; 10-05-2009 at 07:33 PM. Reason: spelling

  16. #41
    WBB Team Captain Coke's Avatar
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    Liking the consistent efforts Ajack, props.

  17. #42
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    Quote Originally Posted by CoCoa View Post
    Liking the consistent efforts Ajack, props.
    Thanks

  18. #43
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    10/6/09 Bench testing

    Rotator Cuff warm up

    Bench
    barx20
    135x10
    185x5
    185x5
    205x2
    225x1
    255x1
    275x1 easy
    300x0
    300x0

    Incline DBs
    40x20
    50x20
    60x15

    Pec Dec Flyes
    3 Sets 20 reps

    Dips
    BWTx3x12

    Rope Push Downs
    3sets x10

    -Ajack

  19. #44
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    10/19/09 Workout "A" 15

    Reverse Hypers
    50lbsx10
    100x10
    100x10

    SSB Low Box Squats
    Bar(65lbs)x10
    155x5
    155x5
    205x5
    205x5

    Bench
    225 5/5/5

    Deads
    135x10
    225x5
    315x3
    345x5

    Dips 25x x10 x10 x10

    New gym today, now have chalk, reverse hyper, swiss bar, cambered bar, SSB, and two normal racks. For about the same price. GPP is way down now though after these last couple weeks off. Need to step up the tempo of our workouts.

    -Ajack

  20. #45
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    10/21/09 Workout B

    Reverse Hypers
    50x15x3

    Front Squats
    Bunch of warm up sets
    185 5/5/none

    Press
    135 5/5/5

    Power Cleans
    135 5/5/none

    Chins
    bw x10x3

    Neck
    Front back side side 10lbs x 15,12,10

    Some biceps curls

    Front squats second set gave me a nice exersion head ache so I quit immediately. Everything else was fine til the 3rd set of power cleans, didn't wanna take the chance and be sidelines for weeks like the last time this happened. I must remember to breathe correctly!

    -Ajack

  21. #46
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    Sessions are looking very nice man.

  22. #47
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    Quote Originally Posted by CoCoa View Post
    Sessions are looking very nice man.
    Thanks, Friday is back to low bar back squats to see where I'm at for 3x5s hopefully about 315.

    -Ajack

  23. #48
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    10/26/09 Workout B Session 17

    Squat
    barx12
    135x8
    185x4
    225x2
    275 5/5/5

    Press
    barx12
    75x8
    105x4
    140 5/5/5

    Row
    135x5
    175 5/5/5

    Chins
    bw x15 x7 x5

    Needs moar fuud!

    -Ajack

  24. #49
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    10/28/09 Workout A session 18

    Reverse Hyper
    70x12
    120x12
    120x12

    bench
    ...
    230 5/5/5

    Squats
    ...
    285 5/5/5

    Deads
    365x5 (PR)

    Dips
    bwx12x2
    decline sit ups
    bwx15x3

    Neck
    10lbx15x2 4 directions

    Was tired and beat down today. Fought hard to get through this workout. But I made it and proabaly was the vfirst time I fought as hard as I did and i felt quite accomplished afterwards.

    -Ajack

  25. #50
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    Fine efforts for both days Ajack.

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