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Thread: Jason's Journal

  1. #76
    Senior Member jason2459's Avatar
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    Quote Originally Posted by byronsru24 View Post
    I've been looking at giving different shoes a try for awhile. $200 seems a bit much to cough out, but maybe come income tax. Anytime I do bent over rows I NEVER ever ever feel it in my lats at all. Even if I use 95lbs and go super slow and strict. I've gotten a lot out of chins, pullups, and pulldowns though. Might look at getting a CSR eventually
    Yeah, $200 is way more then I'd drop on a pair of shoes for powerlifting. I got a super awesomely great deal from a relative on the AdiPowers. If it wasn't for that I'd be looking at the Ristos/BAF or Pendlay Do-wins which are way cheaper. The new 2013 Pendlay Do-wins look great and are basically a big knock off of the Nike Romaleos.

    Can't wait for taxes as I'm looking to get a real GHR. I've been doing some CSR's with my incline bench and a band choked around a bar at the back base of my power rack. I'll hold on to the bands or use various things like a pvc pipe for a handle. Works pretty good. I'll have to take a video as I have no idea how to describe it better then that.

  2. #77
    Senior Member jason2459's Avatar
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    Week 2/Day 3
    warm up

    ME SQ/DL
    GM Squat
    1x3@bar, 95, 135, 155, 185, 205, 225, 245
    1x2@275
    1x1@295, 315 PR


    RE
    GHR
    1xreallyugly6@25lbs
    3x8

    Rev. Hyper
    4xmany@180

    Straight leg situps vs mini band
    1x20
    4x10

    Peterson Stepups
    4x10


    Comments
    Those GM Squats felt amazing in the Oly shoes and really getting my new stance zeroed in. Really made sure to get a good stretch at the bottom. Once I felt my arch starting to go I dropped to singles and worked up to when my arch started breaking down again. Hit my goal of 315 though so am happy. I tried to use a 25lbs plate on the GHR and failed miserably so went onto bump up the weight ont he reverse hypers and damn that got me a huge pump in my lower back. So, my hips are fried, my groin feels tight, and back is stiff as a board... feels good.

    Edit:
    vid added
    Video
    Last edited by jason2459; 11-21-2012 at 10:26 PM.

  3. #78
    Senior Member jason2459's Avatar
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    Week 2/Day 4
    warm up

    ME Bench
    Floor Press
    1x3@135, 155, 185, 205, 225, 245, 255 PR
    1x1@275, 295


    RE
    CSR
    manyxa few to many w/ avg and avg+light bands

    Face pulls
    4x10 w/ avg band

    Panora Press
    4x20 w/ strong band

    Comments
    feel the pump

  4. #79
    Senior Member jason2459's Avatar
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    Week 3/Day 3
    warm up

    ME SQ/DL
    1x3@135, 185, 225

    Added Rev. Avg Band
    1x2@245, 275, 295, 315, 335, 365

    1x1@385, 405, 425 PR

    RE
    Wide stance stiff leg Pull throughs w/ avg band
    4x15

    GHR
    4x12

    Hanging Leg Raises
    4x15

    Rev. Hyper
    4xmany@180

    Comments
    Many late nights since Sunday and was way to tired to write down what I did on day 1 which ended up being done by around 3am Monday and day 2 which ended up aroundn 1am Tuesday. Today felt really good though and was looking forward to it all day. I was planning on pulling this week but woke up thinking I need to get a really good heavy full squat in. I'll pull max effort next week. I started with chucks on and just can't stand squatting in them anymore. I just love the solid feel and even though it's only 3/4" heal I feel like I'm in a much better or more natural position and can really get my glutes/hips into it. I don't have my toes under the rack anymore but still moderately wide I suppose. I have to watch my head as I'm still finding myself lowering it which I just don't like. On my last double set of 365 I let my head fall down and my chest followed it. Almost failed on that first rep. I got pissed, slammed my head back and the rest of the body followed. I'll try and get vids up tomorrow as I have to get back to work now...

  5. #80
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    ME Squats from last night

    Video

  6. #81
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    Week 3/Day 4
    warm up

    ME Bench
    Bench
    1xseveral@bar, 135, 185

    Doubled Mini bands added
    1x3@135, 155, 185, 205
    1x1@225, 245 PR


    RE
    BB BOR hate
    1x10@135
    2x8@185
    1x6@205

    Standing Band JM Press
    4x12 w/ average band

    Face Pulls
    4x12 w/ average band


    Comments
    long week and looks like going to be another long one next week

  7. #82
    Senior Member jason2459's Avatar
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    Week 4/Day 1
    warm up

    DE SQ/DL
    Sqwatz
    1xseveral@bar, 135
    1x5@155
    1x2@185, 225
    8x2@275

    Deadlift vs. doubled mini bands
    sumo 6x1@225
    conv 2x1@225

    RE
    Dimel Deads
    4x15@185

    Rev Hyper Leg Curls
    several @180

    Rev Hypers
    several @ 180

    Straight Leg situps
    something like 30


    Comments
    I may or may not have done something else. Back to work... will be a long couple days
    Last edited by jason2459; 12-03-2012 at 01:57 AM.

  8. #83
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    Week 4/Day 2
    warm up

    DE Bench
    Bench
    bar, 135

    Doubled mini bands added
    1x3@155
    8x3@165


    RE
    POR 3 Board vs. doubled minis
    1x3@225, 245, 245

    Pulls ups
    several sets to get 30

    Band pull apart
    4x12 w/ monster mini


    Comments
    so so tired almost skipped tonight
    Last edited by jason2459; 12-03-2012 at 10:42 PM.

  9. #84
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    From Sunday's DE Squats
    Video

  10. #85
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    Week 4/Day 3
    warm up

    ME SQ/DL
    Deficit DL
    Conv 1x1@135, 155, 185, 205, 225, 245, 275, 295, 315, 335, 365, 385, 405 PR
    Sumo 1x1@135, 155, 185, 205, 225, 245, 275, 295, 315, 335, 365, 385, 405miss, 425, 435miss

    RE
    GHR
    30

    Rev. Hyper
    severalxseveral@180

    Hanging Leg Raises
    35

    Comments
    Tore my hands up good tonight. Trying to switch to hook grip and made it up to 335. The 405 conventional was ugly as heck and took quite a bit out of me but really wanted to go for a conventional PR tonight. Skipped trying 405 sumo again after missing it and just went on. Heck I almost didn't even do the 405 sumo. I hit 405 conventional and my mind was so out of it I was walking away before I realized I was going to do my sumo pull. 435 was almost there and may have gotten it if I went for it again but decided I hit my goal tonight and shut it down. My hands were happy. Now to try to get some sleep for once this week. Some day I'll be able to train at normal times and sleep normal hours with no interruptions.

  11. #86
    Senior Member jason2459's Avatar
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    Deficit deads from the other night
    Video

  12. #87
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    Week 4/Day 4
    warm up

    ME Bench
    Bench
    1xseveral@bar, 135, 155
    1x3@185, 205, 225

    2 Board
    1x3@245, 275, 295, 315 PR
    1x1@335

    RE
    Bench
    275x5
    225x10

    CSR
    4x15 w/ avg band + 2" pvc and static holds

    Tricep pushdown w/ strong band + 2" pvc

    Face Pulls
    3x15 w/ strong band + 2" pvc and static holds

    Comments
    Had a great bloat going into tonight after eating 2 dozen donuts. I unfortunately lost it in the bathroom just before I hit 295x3 on the 2 board... but I did feel better afterward.

  13. #88
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    2 Board
    Video

  14. #89
    Senior Member jason2459's Avatar
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    Week 5/Day 1
    warm up

    RE SQ/DL
    Squat
    1xseveral@bar, 135
    1x5@155, 185
    1x2@225, 275, 315, 315, 315, 315
    1x1@335
    1x10@225

    Stiff leg pull throughs
    4x15 w/ avg band

    Hanging Leg raises
    4x15

    Rev. Hypers
    5xseveral@180

    Comments
    Played around with shoes today and my setup. Feel I'm close to calling it on where I'm going to place my feet width wise and now to get my setup dialed in. Worked on bar placement, hand placement, getting feet closer to wider on walk out, hips under the bar before I start, etc. I started off with my wrestling shoes to see how they felt and more importantly to get video and see differences to when I put on the adipowers. I worked up to 315 and did two sets then switched shoes and did another two sets, then did a slightly heavier single, and finished off with reping out 225 of which I do not remember ever doing anything more then 5 reps on anything other then the bar or 135. I'll have to watch the vid but I just feel so much more natural with the oly shoes and feel like I can get my hams/glutes more involved.

  15. #90
    Senior Member jason2459's Avatar
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    RE Squats
    Video

  16. #91
    Senior Member jason2459's Avatar
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    Week 5/Day 2
    warm up

    DE/RE Bench
    Bench
    1xseveral@bar, 135

    Doubled Mini bands added
    1x3@135, 155

    8x3@185


    RE
    Steep incline Peanuts press
    4x6@95

    Kolkov press
    Barx15
    3x12@65

    DB Rows w/ dbled minis
    30

    Comments
    Damn, everything felt heavy today. That 185 turned into RE work and decided to just go with it. Never did the Kolkov press and saw it on one of Brandon's recent vids of accessory work and wanted to try it. Hits the top of the delts and traps good. About ready to deload something, probably next week.

  17. #92
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    Quote Originally Posted by jason2459 View Post
    Week 5/Day 2

    Damn, everything felt heavy today. That 185 turned into RE work and decided to just go with it..
    Odds are that 185 was too heavy for DE work man. With the bands that was more like 225 at the bottom and over 250 at the top. I know when I use dbld mini's 135-155 is tops, otherwise my barspeed slows down too much, and my raw bench is more then yours. Not to say that we should use that as a basis, but staying lighter on my DE bench stuff has worked well for me. I went too heavy on it for years, and I think that held my bench back a ton.

  18. #93
    Senior Member jason2459's Avatar
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    Quote Originally Posted by byronsru24 View Post
    Odds are that 185 was too heavy for DE work man. With the bands that was more like 225 at the bottom and over 250 at the top. I know when I use dbld mini's 135-155 is tops, otherwise my barspeed slows down too much, and my raw bench is more then yours. Not to say that we should use that as a basis, but staying lighter on my DE bench stuff has worked well for me. I went too heavy on it for years, and I think that held my bench back a ton.

    Terribly good odds. I was supposed to load 165 but as soon as I unracked and realized it after the first set but said screw it I'm going RE. I still kept the rest between sets pretty short and by the last set I was practically grinding out the triples. Triceps are feeling it good today between that and the peanuts press which always gets my triceps good. But besides that even starting with 135 felt heavier then it should have.

  19. #94
    Senior Member jason2459's Avatar
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    Week 5/Day 3
    warm up

    ME SQ/DL
    Bow Bar Arch Back GM
    1xmany@bar, 155
    1x5@175, 205, 225, 245, 265
    1x3@295, 315, 325 PR

    RE
    Conv. Pulls off 4" blocks
    1x10@135
    1x5@225, 275, 315, 315, 335, 365

    Seated Leg curl
    4x15 w/ light band and static holds

    Standing Ab Pulldowns
    4x20 w/ avg. band and static holds

    Comments
    Felt much better today and just went to town on my back and got out of this exactly what I was hoping for. Tried doing the hook grip again but after the first 315 set of pulls I was done. Thinking I'll gets some reps in Friday with some illegal wides and use that for me ME deload. I'll probably also deload my extra workouts next week except for the walking. That really helps clear out my head. I'm thinking of a different bench rotation to try out over the next 6-8 weeks or so instead of working my way down with the 3/2/1 boards and using reverse bands. Starting with an obnoxious strong band, avg band, light band, mini band and do some things between them like rev. strong band, bow bar bench, avg band, floor press, light band, 2 board, mini band, deload and then test out a full bench as I'll be close to 12 weeks since my last meet. Getting sick right after that set me back a bit but I should be head of the 315 by then and would love to hit up 320.

  20. #95
    Senior Member jason2459's Avatar
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    Week 5/Day 4
    warm up

    ME Bench
    Illegal Wides
    1x6@bar, 135, 155, 185, 205, 225, 245, 255 PR

    RE
    Pull ups
    6x6

    Single Arm DB OHP
    4x6@55

    Standing band JM Press
    4x12 w/ Avg Band


    Comments
    Consider my max effort days deloaded. I'll probably go really light the next two training days and deload my dynamic effort days. Then start up full speed again on the next max effort days. Very happy with the OHP as I wasn't able to do these at all previously due to shoulder pain so this is good.

  21. #96
    Senior Member jason2459's Avatar
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    Week 1/Day 1
    warm up

    Deload DE SQ/DL

    RE
    45degree back raises
    several

    GHR
    a few

    Rev. Hyper
    many

    Hanging Leg raises
    Some

    Comments
    Deloading. Vid coming up of basement setup. Looking for a new GHR to get beginning of next year. EFS Deluxe GHR is on top of the list of possible GHR's.

  22. #97
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    Basement
    Video

  23. #98
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    Week 1/ Day 2
    warm up


    Deload DE Bench

    RE
    Suspended pushups
    1x20

    super set w/

    Pass out on floor
    1x1 @ notafukgiven


    Comments
    I started to do some light training last night and fell asleep on the floor after my first set of suspended pushups. Got woken up a couple hours later and just went to bed.
    Last edited by jason2459; 12-19-2012 at 10:20 PM.

  24. #99
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    Week 1/ Day 3
    warm up


    ME SQ/DL
    Squats
    1xseveral@bar, 135
    1x2@185, 225, 275, 295, 315

    Rev. Strong band added
    1x2@315, 365, 385, 405
    1x1@425, 455, 475PR

    RE
    RDL wild pulls vs mini
    1x8@135, 185, 205, 225, 225, 225

    Seated single leg curls
    5x15 w/ mini band + static holds each rep

    Standing Ab pull forwards
    1x20 w/ light band
    2x15 w/ avg band

    DB side bends
    5x10 @ 90

    Seated band knee push outs
    5x6 w/ dbled light bands

    Comments
    Time to have some fun w/ reverse bands. Going to cycle in some reverse bands on my squats along with the bench. These were great and felt good to get some weight on my back. Didn't know what else to call the ab work other then pull forwards as I attached the band to the back of the hyper ext. and well just bent forward pulling the band forward. The light was to light and the average band was crazy and had a hard time not being pulled back into the knee pads. I kept off them and got good work in just trying to stay off them let alone getting the pull forward in.

  25. #100
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    Last night's Rev Band squats.

    Video

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