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Thread: Bo's Log

  1. #51
    Moderator Brian Hopper's Avatar
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    Having a training partner is always a plus!!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  2. #52
    Senior Member bojackson's Avatar
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    6-2-10 Wed
    squat
    warm up to 315 x1

    Bench
    warm up to 255 x1 paused

    10 min stationary bike
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  3. #53
    Senior Member bojackson's Avatar
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    6-3-10 Thursday
    Bike 2min
    Squat warm up to 315 x1

    Bench
    135 x10
    205 x5
    265 x3
    295 x3
    315x 3


    Pause Bench
    225 x5, 5 sec oause

    Hammer Incline
    2pl x 20
    Pulldowns
    150 x10, 150 x10

    Tri Exts
    camber+30 x10
    camber+30 x10

    Felt tired and weak today. could have just been a bad day. I dont have many of those so no too worried, they are bound to happen. I also played 27 holes of golf yesterday and drank a ton of beer. stupid decision....
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  4. #54
    Moderator Brian Hopper's Avatar
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    Whats the reason for the squat warm-ups at the beginning???
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  5. #55
    Senior Member bojackson's Avatar
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    talked to a guy over at north ga barbell and he was suggesting it. kind of a bulgarian style of lifting to help my squat out. its a sub max-effort lift everday. nothing too taxing to begin with. gonna give it a go and see how it works out.
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  6. #56
    Moderator Brian Hopper's Avatar
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    Oh ok, I was just wondering. Who was it from NGBB that you talked to?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  7. #57
    Senior Member bojackson's Avatar
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    i talked with big rex. i think him and another lifter over there are training like this. he suggested i just include it to my normal training regimen. NGBB was at the Alabama meet that I competed in, which happened to be my first meet. All nice guys and willing to help where ever it was needed. You post on that site too right?
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  8. #58
    Moderator Brian Hopper's Avatar
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    I never met him before, but he looks like a big dude. I watch their videos on the website and he is getting stronger every video I watch. They are very helpful, last year at the Senior Nationals they helped run the monolift. I have trained with Glenn Baggot a couple of times, and he is cool guy as well. Yes, I do keep a log there as well. But I don't keep it updated that often like I do my log here. I didn't post any of my training from this week on any other site but this one.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  9. #59
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    You are doing really well Bo! Good luck with your goals. I hope to join you soon on the 531 bandwagon.

  10. #60
    Senior Member bojackson's Avatar
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    6-5-10 Saturday
    warm up
    squat to 315 x1

    DeadLift
    135 x5, 225 x5, 315 x1
    365 x3
    415 x3, these were fast. more like speed pulls
    470 x2 +1. This went up fast. but the bar was rolling on the 2nd rep. came back and got a third rep.
    All raw, no belt or chalk.
    Front squat
    225 x3, ATG
    275 x3, ATG

    Hang Pull ups
    bw x5, bw x4, bw x4

    DB rows
    130's x6
    130's x5

    Static Hold
    275 x 20secs
    275 x 15secs

    45* hypers
    bw x20

    It was a good day. i felt strong. had some grip issues on the last set of DL's. i held the first 2 sets at the top for a cpl of secs and i think that fried my grip. the 470 flew off the floor, so i was happy with that.
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  11. #61
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    470 is a substantial amount of weight to have flying off the floor. Excellent workout!

  12. #62
    Senior Member bojackson's Avatar
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    thanks john. your turn to pull!!!!
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  13. #63
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    I believe it is Bo. . Tue/Wed

  14. #64
    Senior Member bojackson's Avatar
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    6-6-10 Sunday
    Squat
    warm up to 315 x1
    Bench
    warm up to 255 x1 paused
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  15. #65
    Senior Member bojackson's Avatar
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    6-7-10 Tuesday

    Squat
    warm up to 315 x1

    Incline barbell paused
    135x5
    135x5
    225 x3
    225 x3
    225 x3, all easy and smooth.

    Pull ups
    bw x5
    bw x5

    Had to have a quick work out. Started summer workouts so i had to squeeze a work out in before the kids got there.
    Last edited by bojackson; 06-08-2010 at 11:35 AM.
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  16. #66
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    Solid work with the time constraints Bo. Maybe OHP some of the lineman day 1 and let them know who's the boss

  17. #67
    Senior Member bojackson's Avatar
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    john,
    i wish. OHP is the only lift that tells my body NO!..dont know why, but anything over the head just kills me. thats the only adjustment ive had to make to 5/3/1. and yes, less than 100 days till football starts. you know how us southerners are about our football. you can already smell it in the air down here and its 3 months away.
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  18. #68
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    Only one lift saying no is pretty good. Sometimes lifters have stronger front delts from benching and such. Anterior delt work may help if it's a lift you want to try. Just a thought. Seems to be a pretty common problem.

    Save some of your B stringers for Mizzou! We regularly raid Texas, but I don't think we get anyone from Bama.

  19. #69
    Moderator Brian Hopper's Avatar
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    Nice work Bo!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  20. #70
    Senior Member bojackson's Avatar
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    6-9-10 Wednesday
    warm up
    Squat
    135 x5, 225 x3, 315 x3
    365 x3
    415 x3
    465 x +1, Got 2

    45* Hypers
    bw +35 x6
    bw +35 x6

    Rack pulls from knees
    405 x5
    495 x1
    495 x1
    495 x1 5 sec hold of each one

    pull downs
    160 x8
    160 x8

    I was really drained when i got in the gym. Got up at 4am and worked football players from 530-9. Had a granola bar for breakfast. Could really tell i was under hydrated. worked a good lather up with the kids during workouts, so i definately need to plan my meals and hydration better. I was content with the workout. I hit my numbers and even got 2 reps on the final 1+ set. Was hoping to just be able to get 1, but found a spotter and grinded another rep.

    I feel a needed deload coming next week...
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  21. #71
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    I'm barely human at 4 a.m. Great discipline! That double you hit is very nice.

  22. #72
    Senior Member bojackson's Avatar
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    thanks john! yea it felt good to hit a double with that weight. i was afriad going into the workout id dump it on the first rep. but got lucky and found a decent spotter who pushed me. deload in a few days and i need it!!!!!
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  23. #73
    Senior Member bojackson's Avatar
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    6-11-10 Friday

    Squat warm up to 315 x1

    Bench
    Warm up
    shoulder complex
    bar x20
    135 x10
    225 x5
    295 x3
    330 x1 Smooth. Almost a competition lift. Maybe a hair short on the pause at the bottom. Immediately followed by
    275 x8
    225 x8, 2 sec pause

    Hang pull ups
    bw x6
    bw x5

    DB press
    100's x8
    100's x5

    JM presses
    115 x10
    115 x10 Still figuring these out. killin my tri's..

    Good day, ready for a deload
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  24. #74
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    You've earned a deload! Really good lifting week.

  25. #75
    Senior Member bojackson's Avatar
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    thanks johnny!!..saw your pull day, you and i seem somewhere around the same numbers on DL. maybe a little competition as added motivation???
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

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