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Thread: Jason's Journal

  1. #101
    Senior Member jason2459's Avatar
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    Week 1/ Day 4
    warm up


    ME Bench
    Bench
    1xmany@bar, 135
    1x5@185, 225

    Reverse Strong Band added
    1x3@275, 295, 315
    1x1@335
    1xmiss@365

    RE
    Close grip bench
    3x12@135

    pull ups
    5x5

    Face pulls
    a bunch w/ light band



    Comments
    I still feel wrecked from all that damn shoveling the other morning. Back, shoulders, traps, are dead and 0 energy tonight. Didn't help that it was a really late start as getting ready for four days of Christmas starting tomorrow. I setup the bands a bit different so right at the top they are deloaded and they don't stretch as much on the bottom so this will be interesting. I still though I would get more then I did but I just wasn't strong enough tonight and that's all I have to say about that.

  2. #102
    Senior Member jason2459's Avatar
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    Week 2/ Day 1
    warm up

    DE SQ/DL
    14" Box
    1xseveral@bar, 135

    Light Bands added
    1x2@135, 185

    12x2@205

    DL vs. mini bands
    1x1@135, 185
    6x1@225

    RE
    Dimel Deads
    4x20@135 vs. mini bands

    Ab Pulls downs
    6x20 w/ light band

    Comments
    2 Christmases down and 2 more to go.

  3. #103
    Senior Member jason2459's Avatar
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    Week 2/ Day 3
    warm up

    ME SQ/DL
    SSB Suspended GM
    1x5@bar, 135
    1x3@155, 185, 205 PR, 225 PR
    1x1@245, 265PR, 295 PR, 315 miss straight to 315 ugly as hell PR


    RE
    High Box SSB Squat
    4x3@315


    GHR
    1x10
    3x8 w/ mini band

    suitcase deadlift to side bend
    4x8@100


    Comments
    Christmases done. Guess I didn't log Monday's DE Bench. Hit up balistic 135 w/ doubled mini's pretty damn quick and other stuff after it. I feel really damn happy about tonight. I still absolutely hate doing anything with the SSB but I killed it tonight (both PR's and back.) Looks like 245x1 was my previous PR on this. I felt like I could have kept going with the triples but decided to shutdown and leave more for the singles. 295 was pretty solid and should have just stopped there but I said screw it and challenged myself. 315 was almost glued to the straps but gave it everything I had to get it after a second shot. Between that, ssb high box, ghr w/ band pulling me down, and suitcase dl/side bend my back is fried and will need some recovery work tomorrow. This was a good test for my back strength that I've been focusing on the past 6 weeks.
    Last edited by jason2459; 12-27-2012 at 09:56 AM.

  4. #104
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    Last nights Max Effort SSB Suspended GM

    Video

  5. #105
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    Week 2/ Day 4
    warm up

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

    1 Board
    1x3@225, 245, 275, 295
    1x1@315, 335, 340 PR


    RE
    Bench
    275x5
    225x10

    Fat Man Rows
    several

    Face Pulls
    many w/ light band

    Comments
    Damn feel week as crap again tonight. Ate a horrible dinner and have had very little sleep less then normal since last Saturday because the son has been so excited about Christmas but I'm thinking its my rotation. Going to have to look back over my log and think about what I want to do as the past few Friday's bench sessions have felt like crap. I'm thinking I need to get my max effort bench away from being after my max effort squat. I've done this rotation before but I can't recover like I used too.
    Last edited by jason2459; 12-28-2012 at 10:53 PM.

  6. #106
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    Meso 1/ Week 1/ Day 1
    warm up

    DE SQ/DL
    Squat
    1x5@bar, 135, 185
    12x2@200

    DL vs dbled mini
    8x1@185


    RE
    GHR

    Hypers

    Hanging Leg raises

    Comments
    With this setup there's an actual structured mesocycle so tracking that along with the microcycles. Other then that I'm looking forward to only having 3 full training days this week. Squats feel like they are really gelling and slowly inching my stance in closer and I'm in as close as I think I want to be. Now to just get stronger. Time to try and get some sleep.

  7. #107
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    Meso 1/ Week 1/ Day 2
    warm up

    ME Bench
    Bench
    1x5@bar, 135, 185

    Rev. Avg Band added
    1x3@225, 245, 275
    1x1@295, 315, 335 PR


    RE
    Illegal wide bench
    5x5@225

    Incline peanuts press
    5x5@95

    fat bar 1 arm Landmine rows
    4x6 w/ 2 45's

    Landmine OHP
    4x5 w/ 2 45's

    Comments
    Happy new year and I feel like puking. Pretty happy with tonight though since I felt stronger hitting 335 tonight compared to when I had the strong bands setup. My recovery is all over the place so this structured deload is something I certainly need and will give me time to bring my conditioning back up. It also fits what I don't like to do and that's to take a complete deload of everything at once until just before a meet. Did I mention I feel like puking.

  8. #108
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    Rev. Avg Band
    Video

  9. #109
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    Meso 1/ Week 1/ Day 3
    warm up

    ME SQ/DL
    Squats
    1x5@bar, 135
    1x3@185

    Reverse Average Bands added
    1x2@225, 275, 295, 315, 335, 365, 385 PR
    1x1@405, 425, 435 PR


    RE
    Snatch Grip Dimel dead
    1x20@135

    Snatch Grip Deadlift
    1x5@155
    1x3@185
    5x1@225 w/ very short break between sets

    Snatch Grip Dimel dead
    1x20@135

    Band Pull throughs
    1x20 w/ avg. band
    4x15 w/ avg+mini bands

    Seated single leg curl
    4x10 w/ mini band (one after another 0 break)

    Hanging leg raises
    1x16
    1x12

    Hanging leg raises to the sides
    2x12

    Comments
    I feel like the back is much stronger now on the squats. Now to work on my hips/glutes and get my damn knees pushed out. Right out of the hole they come in a bit and back out. Need them pushed out the entire time. I felt like they came in way to much on the 435 set but everything else felt like a very strong PR. Happy so far with my back and squat progress. Can't wait to see how it goes in April. Already getting amped up for it and it's 4 months away.

  10. #110
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    rev. avg. band squats
    Video

  11. #111
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    Meso 1/ Week 2/ Day 1
    warm up

    DE Bench
    Bench
    1x5@bar, 135

    Add doubled mini
    1x5@135

    9x3@155 w/ various grips

    RE
    JM Press
    1x10@95
    1x6@115
    1x5@135
    1x4@155
    1x10@95

    BB BOR bench grip & 30s rest between sets
    severalx10@135 (lost track of # of sets but was at least 6 could have been 7 or 8)

    Standing monster mini band snatches
    4x10
    1x15


    Comments
    Felt good today and well rested though my forearm on my left arm is flaring up again. To many hammer curls with the kids. 155 w/ the dbled mini's felt nice and fast.

  12. #112
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    thought I posted this here previously.

    Going to transition into a 3-4 day a week template I used before when recovering from a hamstring pull. It waves high intensity/lower volume and lower intensity/higher volume weeks and provides for more recovery time and built in rotation of deloads of 1 ME SQ/DL, 1 ME Bench, 1 DE SQ/DL, and 1 DE Bench day every month. I'll still continue with my extra "workouts" as right now they are done more for active recovery and building up my conditioning. Think I need to do this before I completely burn out, get injured, or worse start going backwards. I don't think it had to do with the rotation as I was hitting up ME Sq/DL Friday and ME Bench on Sunday's previous and didn't have issues. Purely an overall recovery issue that's been nagging me and getting worse as time goes on due to lack of sleep.

    Week 1 (higher intensity, lower volume, deload DE Bench, added recovery time)
    Sun DE SQ/DL
    Mon ME Bench
    Wed ME SQ/DL
    Thu Off

    Week 2 (lower intensity, higher volume, deload ME SQ/DL)
    Sun DE Bench
    Mon DE SQ/DL
    Wed ME Bench
    Thu RE SQ/DL

    Week 3 (lower intensity, higher volume, deload ME Bench)
    Sun ME SQ/DL
    Mon DE Bench
    Wed DE SQ/DL
    Thu RE Bench

    Week 4 (higher intensity, lower volume, deload DE SQ/DL, added recovery time)
    Sun ME Bench
    Mon ME SQ/DL
    Wed DE Bench
    Thu Off

  13. #113
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    Meso 1/ Week 2/ Day 2
    warm up

    DE SQ/DL
    Squats
    1x5@bar, 135, 185
    1x3@205

    12x2@225

    Sumo DL vs/ quad mini
    1x1@135, 185
    8x1@225

    RE
    Pull throughs w/ avg+light band
    5x12

    Roman chair situps
    a bunchxa ton


    Comments
    Dis gunna be good http://www.edgefitnessystems.com/

    Talked with Rick the owner tonight and planning on a GHD, swiss bar, rackable Cambered Squat bar, and landmine attachment bundle. He's going to make a few tweaks to the standard one so it will be exactly what I want but still come in cheaper then the deluxe model because I really don't care about all the shiny aluminum or the rubber feet. The standard GHD has a 18x18 steel foot plate and the deluxe has a 22x18 reinforced aluminum foot plate and bigger aluminum base plate but I'd like to get a bigger 30x18 steel foot plate and the smaller steel base foot plate instead of both aluminum making it cheaper.

  14. #114
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    Meso 1/ Week 2/ Day 3
    warm up

    ME Bench
    Floor Press
    1x5@bar, 135, 155
    1x3@185, 205, 225, 245
    1x1@275, 295, miss305, 305 PR HELL YEAH

    RE
    BB BOR Bench grip
    1x10@135
    1x6@185
    2x4@225
    1x15@135

    1 arm DB OHP
    4x8@55

    Standing Band JM Press w/ light band
    4x12


    Comments
    Damn that felt great. Don't know what went wrong with the first attempt at 305 but it pissed me off enough to go for it again and hit it. Didn't feel heavy on the way down and got about half way up and got stuck. Not saying the second attempt was super easy as it was a grinder but I knew I had it in me. I really like the floor press as a good progress and strength indicator. I'm usually under my normal bench but not by much. I hit 295x1 for my previous PR and hit 315 in the meet a couple weeks after that so this is good and looking forward to hitting ~320 in April.

  15. #115
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    Floor Press
    Video

  16. #116
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    Meso 1/ Week 2/ Day 4
    warm up

    RE SQ/DL
    Squats
    1x5@135, 225, 315
    1x3@335, 365
    1x5@225 5s pauses

    Halting Deadlifts w/ quick resets conventional
    1x5@135, 225, 315, 335, 365

    Deadlifts w/ no resets sumo
    2x5@315

    45deg. hypers
    4x15 w/ mini band

    Standing Ab Pulldowns
    5x20 w/ avg. band

    Stability ball knee squeezes
    a bunch for 3 minutes


    Comments
    Lower back is well done. Got up to 315 with the hook grip and just couldn't keep up after that again. Thinking it's the thickness of the jesup bar which is around 31-32mm. Looking for something more around 29mm that doesn't' cost an arm and a leg. Quest Power Bar looks like a good choice at 28.5 and also see the Westside Power Bar is right at 29mm but haven't seen many reviews or recommendations for that one at all. The Quest bar seems to have gotten some good reviews.

  17. #117
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    Meso 1/ Week 3/ Day
    warm up

    ME SQ/DL
    1 pin pulls
    sumo 1x1@135, 185, 225, 245, 275, 295, 315
    conv 1x1@135, 185, 225, 245, 275, 295, 315, 335, 365, 385, 405, 425, 455miss, 455 PR

    RE
    Zercher Squats (sumo dl stance)
    1x5@135, 225, 275, 315, 335
    1x8@365

    Peterson Step ups 16" box
    5x8

    Seated Leg curls
    4x10 w/ avg band

    2" plate loaded handle holds
    30s each hand 4x1 @90

    Ab wheel
    many for ~5m

    Comments
    Super happy with tonight. I was planning on hitting a conventional PR so cut off the sumo pulls early and was only planning on hitting 435 for a 10lbs PR but 425 felt pretty strong and decided to just go for 455 to tie my previous sumo PR. First attempt I didn't feel like I started off in a very good position and dipped back down before lockout. I was about to try and bring it back up but felt a hitching coming and just decided to drop it and go for it again. This is great because for one I'm generally weaker on my pin pulls then a regular deadlift and I'm weaker on my conventional pulls compared to my sumo pulls. I'm really hoping to break a 500lbs deadlift again in April. Now I just have to get my squats back in shape and get some weight on my back. To top the night off I finished my back off with those Zerchers. Damn I really hate those and will say that every time I do them. That really killed my mid back trying to stay upright. So between last Thursday and today I really nailed my deadlift with some volume. The halting deadlifts hit my starting points, pin pulls my lockouts, and the zercher squats with my sumo stance really got my hips into it and finished off my back. Next week some high intensity again and prefect time to load up the squat.

  18. #118
    Senior Member jason2459's Avatar
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    Meso 1/ Week 3/ Day 2
    warm up

    DE Bench
    Bench
    1x5@bar, 135

    Added doubled mini bands
    1x3@135

    9x3@155 w/ various grips

    RE
    3 board POR w/ doubled mini bands
    1x3@185, 225, 245, 275

    DB BOR
    4x10@90

    Slight Incline Tate Press
    4x6@55

    Standing Band snatches SS Upright row w/ monster mini
    4x8 / 4x8

    Comments
    Felt awesome all last week and today starting to feel run down. Nothing horrible yet but next week's lower volume 3 day week is going to be perfect timing.

  19. #119
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    Sunday's Max Effort Pin Pulls
    Video

  20. #120
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    Meso 1/ Week 3/ Day 3
    warm up

    DE SQ/DL
    Squats
    1x3@bar, 135, 155, 185, 225

    10x2@245

    Deadlifts vs/ mini band
    1x1@135, 225, 275
    6x1@315

    RE
    45deg back raises
    4x15 w/ mini band

    Pull throughs
    4x15 w/ avg. band

    Hanging leg raises
    40


    Comments
    Ready to deload these next week. Anyone says dynamic effort days are light and easy are doing them wrong. Going with chains on the next 3 week wave and still basing my numbers roughly off a 405 squat. This works out well as the percentages increase from week 1 to week 3 leading to a DE deload and start off of higher intensity weeks.

  21. #121
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    Meso 1/ Week 3/ Day 4
    warm up

    RE Bench
    Bench
    1x5@bar, 135, 185, 205, 225
    1x6@275 PR
    1x15@200 hit 15 reps and said this is just stupid and racked it

    BB Seated OH tricep ext.
    5x8@65 w/ mini band

    Seated OHP
    4x8@65 w/ mini band

    Wide grip Pull ups
    40

    Face pulls
    4x20 w/ monster mini

    Comments
    High volume two week microcycle is done. Seems like it's been a lot longer then that. It's volume not intensity that can really beat you up more.

  22. #122
    Senior Member jason2459's Avatar
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    Meso 1/ Week 4/ Day 1
    warm up

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

    Reverse Light Band added
    1x3@225, 245, 275
    1x1@295, 315, 335 PR

    RE
    JM Press
    1x10@95
    2x6@135
    1x15@95

    BB POR BOR
    1x8@135
    3x6@185
    1x12@135

    Face Pulls
    3x10 w/ avg band
    1x15 w/ avg band

    Comments
    F'N A!! I couldn't be happier with my bench progression. Starting with the rev. strong band I hit 335x1. Then rev. avg. band I hit 335. Now rev. light band 335 and it felt solid. Now to see if I can hit 335 on a rev. mini band. I'll separate this out with something else on my next max effort bench day like I have been doing.

  23. #123
    Senior Member jason2459's Avatar
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    Reverse Light Band Bench
    Video

  24. #124
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    Meso 1/ Week 4/ Day 2
    warm up

    ME SQ/DL
    Squats
    1xseveral@bar, 135
    1x3@185, 225

    Reverse Light Band added
    1x2@275, 315, 335, 365 PR
    1x1@385, 405, 425 PR, F' 435 straight to 455 PR!!

    RE
    Close stance Round back GM
    6x6@225

    Seated Leg Curls w/ avg band
    2x8
    1x7
    1x6

    Hanging Leg Raises
    1x10 toes touch the ceiling
    3x10 as many as I could touching the ceiling


    Comments
    Really late night but gawd damn that felt good (besides feeling like my jaws exploded) and exactly what I needed mentally. Finally getting my squat together. Between lack of sleep/recovery, changing up my form completely, and scared to push it hard due to my screwed up jaw but I finally pushed through it and stopped pussy footing it. 465x1 was my PR on strong band I bet I could have even gotten that. I'm looking to open light around ~385 (my last meet PR) just to boost the confidence but jump straight up to ~420 and then ~440 for a third attempt for this next meet. I feel like I'm on my way there. I did have quite the pain in my jaw and squats are the worse for that compared to the deadlift and bench. I do like my new mouth piece though and feel it helps more then the previous one I had. It's still a shock doctor but it's the gravity stc and fits on the lower jaw where my issue is compared to the standard ones that fit on the upper teeth.

  25. #125
    Senior Member jason2459's Avatar
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    Rev. Light band squats
    Video

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