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Thread: My WS Journal

  1. #1
    Powerlifter/Strongman J L S's Avatar
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    My WS Journal

    Hi all,

    brief background, been lifting almost 2 years and powerlifting for about a year, competing a year december!

    new to this style of training and experimenting at the moment with single ply gear...

    i appreciate as much help as i can god damn get so get posting!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  2. #2
    Powerlifter/Strongman J L S's Avatar
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    Here is what i have done so far...

    Monday- M.E Bench

    Floor Press
    110 x 5
    135 x 3
    145 x 2
    165 x 1
    190 x 1
    205 x 1
    225 x 1
    235 x 1

    4 board
    185 x 5
    225 x 5 x 2

    DB Row
    90's 2 sets of 8

    Pulldown
    2 sets of 10

    lateral raise superset with rear delt flye
    2 sets of 20
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  3. #3
    Powerlifter/Strongman J L S's Avatar
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    Squat/Dl assistance( R.E ) i suppose you could call it

    Raw squat
    135 x 8
    135 x 8
    135 x 8
    225 x 5
    225 x 5
    265 x 5
    265 x 5
    285 x 5

    Speed Deadlift
    285 x 1 x 6
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  4. #4
    Powerlifter/Strongman J L S's Avatar
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    Bench/ upper R/E(assistance)

    CGBP
    90 x 5
    135 x 5
    145 x 5
    155 x 5
    165 x 5 x 3

    DB Press
    75's 3 Sets of 6

    Lateral Raise
    3 sets of 8

    Big superset
    cble curl/rope pushdown/hammer shrug
    4 x 12

    ^^^ very homosexual i know! need to get back to the barbell movements!

    thats all for now... M/E Squat tommorow
    Last edited by J L S; 05-20-2010 at 12:30 PM.
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  5. #5
    Powerlifter/Strongman J L S's Avatar
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    M/e Squat

    Bw = 200... finally a man again

    Raw Squat
    135 x 8
    135 x 8
    225 x 5
    265 x 3
    315 x 2

    this is where it gets interesting... didnt actually know my 1rm as havent tested for a while and about 5 weeks ago at last meet 375 buried me... so tonight i would have been happy with 385 and above for my 3 lifts at or above 90%

    355 x 1
    410 x 1... PR
    415 x 1...PR

    had more in the tank too... heres a vid of the 415

    http://s962.photobucket.com/albums/a...00521-1927.flv

    OVER THE MOON!

    GHR
    3 sets of 8 @ bw

    Leg press
    6PPS X 15 X 4

    Decline sit up
    3 x 8 with big weighted ball

    T bar row supset with rear delt flies
    4 x 15

    all round awesome session.... been soooo long since ive made some progress with my squat and for this to come out of no where im so pleased... scared to alternate to a deadlift movment for M/e now! dont wana lose this!
    Last edited by J L S; 05-22-2010 at 03:01 AM.
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  6. #6
    Powerlifter/Strongman J L S's Avatar
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    M/e bench press

    BW= 200

    Floor press
    100 x 5
    135 x 3
    145 x 2
    155 x 1
    185 x 1
    210 x 1
    -----
    225 x 1
    235 x 1... PR
    250 x 1... PR

    Weighted Dips
    3 sets of 5 @ bw+45lb

    lateral raise
    3 x 12

    biceps

    upper back tommorow with sq/dl assistance... damn its hot in the uk!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  7. #7
    Powerlifter/Strongman J L S's Avatar
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    Squat/dl assistance
    Squats

    135 x 5 x 3
    225 x 5 x 3
    265 x 5 x 2

    BB row
    135 x 8 x 4

    BB shrug
    135 x 15 x 4

    rear delt flye
    3 x 12

    did a few sets of box squat too, alternated the height of the box too, trying to work at good/better form! gonna take some time... some of you may have seen it , some not but sent my vid of the 415 in to elite to see if i could get some pointers... dave 'mother****ing' tate gave me a superb reply and working on everything he said as much as i can, some easy fixes in there and some not so easy... the whole sitting back issue is really frustrating me but im just gunna keep perserveering....

    i WILL get there one day!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  8. #8
    Powerlifter/Strongman J L S's Avatar
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    bench ass.

    CLOSE GRIP BENCH PRESS
    bar x dadionjf5023
    95 x 5
    140 x 5
    150 x 5
    160 x 5
    170 x 5 x 3
    135 x 20

    Lying Barbell Extension
    5 x 10

    rear raise
    4 x 12

    side raise
    4 x 12

    rows fitted in tommorow again to try not to take away from m/e day...

    aded 5.5lbs(2.5kg) to all sets from last week(rounded numbers for conversions) and will continue to do so! suppose you could class today as my 'lighter' day
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  9. #9
    Powerlifter/Strongman J L S's Avatar
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    m/e squat/dl

    Bw= 197

    Squat
    135 x 8 x 2
    225 x 6
    315 x 3

    Rack Pull
    135 x 5
    225 x 5
    285 x 5
    350 x 3
    405 x 2
    ---------
    465 x 1
    500 x 1
    505 x 1

    BB Shrug
    225 x 15 x 3

    Low row
    4 x 15

    Lat pulldown
    4 x 15

    hypers superset with decline sit up
    2 x 20

    debated on going higher with the rack pulls but remembered will be doing them again next week, so will push for more then, all were relatively easy(easier than i thought), killing two birds with one stone too as deadlift lockout sucks and upper back needs work! bit of confidence with big weights doesnt go-a-miss either especially deadlift, and grip didnt seem an issue! looks promising... remember last time i pulled a deadlift pr i did some rack pulls few weeks before, guess we'll see!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  10. #10
    Powerlifter/Strongman J L S's Avatar
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    m/e bench

    135 x 5 x 2
    185 x 5 x 2
    225 x 1

    add shirt
    3 board
    250 x 1
    2 board
    265 x 1
    1 board
    275 x 1

    full range
    300 x 1... this was a hell of a lot easier than i thought it shouldve been! obviously all my tricep work has been paying off! because this felt good...

    2 board
    315 x 1
    1 board
    315 x miss... lost balance at the top.. think i was fried by now!

    pleased considering it was my second go in a shirt... first time about 6-7 weeks ago i got smashed by 265...

    going to have a de load week now and re group for next cycle of training! troo many aches and pains for my liking! not sure how im going to go about next cycle though! exercise wise... lots of 3rm's or 1rm's? and wether to ditch the volume days and go full westside... eg... speed days/m.e days!

    lots to think about!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

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