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Thread: My Log

  1. #301
    Powerlifter/Strongman J L S's Avatar
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    Max effort upper

    Bench
    135 x 5 x 3
    225 x 3
    add 3 brd
    275 x 3
    315 x 3
    330 x 3
    355 x 3 PR
    add 2 brd
    315 x 5

    Close grip manpon press (thumbs from smooth)

    225 x 5
    245 x 5
    255 x 5

    V Bar Pushdown
    4 sets of 15

    Kroc row

    3 sets of 20 @ 55's

    Facepulls
    3 sets of 15

    Curls
    3 sets

    not a bad first one back, think last time we did a run of board work my best on the 3 brd was 355 x 1...
    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. #302

  3. #303
    WBB Team Captain Coke's Avatar
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    Damn dude, pressing up a storm, lol.

  4. #304
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by johnnyo_99 View Post
    nice pressing!
    Quote Originally Posted by Coke View Post
    Damn dude, pressing up a storm, lol.
    thanks fella's!
    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. #305
    Powerlifter/Strongman J L S's Avatar
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    Max effort SQ/DL

    SSB ultra low box squats (lowest box i've ever squatted too)
    bar x 10 x 2
    145 x 5
    145 x 5
    235 x 2
    235 x 2
    320 x 2
    320 x 2
    365 x 2
    365 x 2
    385 x 2
    405 x 2
    320 x 5

    these absolutely blew my head off - theres a dave tate story about the 3 stages of max effort work... goes something like... 'that looked hard'... followed by 'that looked like shit'... followed by 'that was stupid'

    i hit stage 3

    Sumo Deadlift
    135 x 5
    225 x 3
    315 x 1
    405 x 1
    425 x 1
    315 x 3

    Paused leg press
    3 sets of 8 @ 4 plates a side

    45 degree raise - superman style

    3 sets of 10 @ 5lbs

    V sit ups
    3 sets of 10

    pulled a heavy sumo pull so i know where i am and what i need to improve on, i plan to make the switch from here on out... 425 was good, would have done 440 as a max so will test again xmas time and see whats what!
    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. #306
    WBB Team Captain Coke's Avatar
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    Nice job throughout Jay.

  7. #307
    Powerlifter/Strongman J L S's Avatar
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    Thanks coke!

    Tuesday - R/E bench

    Bench
    135 x 5
    135 x 5
    225 x 5
    255 x 5
    255 x 5
    255 x 5
    255 x 5
    255 x 5

    Incline DB's
    65's x 10
    100's x 8
    55's x 20

    Skullcrushers

    3 sets of 12 @ 35's

    Seated low row
    3 sets of 12

    curls to finish

    ramp main sets up in weight each week by 5lbs, or may ramp up one or two sets like i did last training cycle, off to a nice start though
    Last edited by J L S; 11-08-2011 at 12:18 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/

  8. #308
    JERSEY IRON Brian C's Avatar
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    Great training lately Jay. Pressing is looking real strong. How come the switch to sumo?
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  9. #309
    WBB Team Captain Coke's Avatar
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    Thinking of using the same type increment plan for my major movements, whatever works dude.

  10. #310
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    Nice squatting and benching.

  11. #311
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    That low box squatting looks brutal. Lots of volume on the bench stuff too. Good start to the new cycle.

  12. #312
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Brian C View Post
    Great training lately Jay. Pressing is looking real strong. How come the switch to sumo?
    thanks brian! good job at your meet buddy! I did catch your last deadlift attempt!, im thinking of switching because 1. its less distance to pull the bar, and i think 2. i am biomechanically better suited towards sumo style of deadlift, i am more of a squatter!

    they say you should train both stances anyway but im keen to give sumo a good run for a few months and see how i get on, worst case scenario is a switch back to conventional and pull a new PR as my sumo deadlift has increased significantly!?

    Quote Originally Posted by Coke View Post
    Thinking of using the same type increment plan for my major movements, whatever works dude.
    as a general rule of thumb*(very general) 5's/3's/ and 2's in the 75%- 90% range are best for intermediate lifters such as ourselves coke! I think that sort of increment plan is simple and could be very effective for you!

    Quote Originally Posted by nickp8 View Post
    Nice squatting and benching.
    thanks nick! gotta get better though

    Quote Originally Posted by J.C. View Post
    That low box squatting looks brutal. Lots of volume on the bench stuff too. Good start to the new cycle.
    its absolutely horrific JC, i am literally scared for next monday's ME session as im going with band tension this week too.. its horrible enough with straight weight, let alone and overload at the top
    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/

  13. #313
    Powerlifter/Strongman J L S's Avatar
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    Lower accessory

    Close stance safety squat bar - box squats
    145 x few x few
    185 x 8
    185 x 8
    185 x 8
    185 x 8

    Seated SSB good mornings
    145 x 15
    145 x 15
    145 x 15

    Dimmel Deadlift
    155 x 15
    155 x 15
    155 x 15

    Hanging leg raises
    4 sets of 12

    Cable upwright rows
    3 sets of 15

    had to bring stance in tonight as my hip was hurting slightly, i cooled down properly and stretched/foam rolled the hell out of it after, and it feels fine now... think i need to spend more time warming up properly, was late from work and the boys were waiting for me! get some decent work in though, accessory day - it is what it is, i suppose!

    looking forward to benching tommorow, some more board work
    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/

  14. #314
    JERSEY IRON Brian C's Avatar
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    Im the same way. Im a squatter too, and sumo fits me a lot better(even though its still weak). But I like training both.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  15. #315
    fat submariner
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    Great work lately Jay! home now for the first time since your meet so will email you those vids tomorrow.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  16. #316
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Brian C View Post
    Im the same way. Im a squatter too, and sumo fits me a lot better(even though its still weak). But I like training both.
    i can relate alot B, deadlift is where majority of meets are won! we cant stay dr subtotals forever though! ive just accepted the fact my deadlift is going to take some time and im going to experiment with a heavy pull variation every week this training cycle, If I have my facts right I believe they did a few months like it at westside (think AJ has said something about it and how he raised his deadlift to the mid 8's or whatever he is pulling nowadays!) so its worth a shot, gotta learn what works with this system and what doesnt!

    Quote Originally Posted by macdaknife View Post
    Great work lately Jay! home now for the first time since your meet so will email you those vids tomorrow.
    thanks mac, do what you can buddy, its no big deal if you cant get them to me!
    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/

  17. #317
    Powerlifter/Strongman J L S's Avatar
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    Internet has been down! lack of updates!

    FRIDAY-

    MAX EFFORT BENCH
    bench press
    135 x 10
    225 x 5
    3 board
    315 x 3
    330 x 2
    360 x 1 - miss 2nd rep
    365 x 1 - very sloppy
    2 board (back off sets)
    320 x 3
    300 x 3

    Close grip manpon press (thumbs from smooth)
    230 x 5
    245 x 5
    260 x 5

    Accessories were 2 sets each of - DB rows/tricep pushdowns/rear delt raises

    rough night on the boards, hectic day at work and didnt eat alot, some of the heavier sets especially last was sloppy, missed my second rep on the 360 and it seemed to kill me for the next single

    Monday - (tonight)

    MAX EFFORT LOWER

    SSB squat - very low box(again) + orange bands
    bar x 2 x few
    145 x 2
    230 x 2
    275 x 2
    300 x 2
    315 x 2
    325 x 2
    340 x 2

    Deadlift variation (3'' deficit pulls)
    started sumo for warm ups
    135 x 3 x 2
    225 x 3 x 2
    315 x 3
    now added 3'' platform and back to conv.
    315 x 3
    330 x 3
    365 x 2
    405 x 1
    430 x 1
    450 x 1

    Hanging leg raises

    4 sets of 10

    45 degree back raise
    3 sets ascending in weight

    done... long post, enjoyed the deficit pulls, looked at training partners and said after 365 double 'anything over 440 will finish me here..' started a little war inside my head and the 450 was a good pull, last few extra inches were hard on the glutes

    resume normal posting from here!
    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/

  18. #318
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    Looks tough. Good work getting through it all.

  19. #319
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by J L S View Post
    deadlift is where majority of meets are won!
    So true, I have been noticing that for a while now.

    Your approach to everything is great Jay.

  20. #320
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by J.C. View Post
    Looks tough. Good work getting through it all.
    thanks JC!

    Quote Originally Posted by Coke View Post
    So true, I have been noticing that for a while now.

    Your approach to everything is great Jay.
    yep, the true test of strength

    thanks coke!
    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/

  21. #321
    Powerlifter/Strongman J L S's Avatar
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    Bench acc.

    Bench press
    135 x 10
    225 x 3
    260 x 5
    260 x 5
    260 x 5
    260 x 5
    265 x 5

    Incline DB press
    60's x 8
    95's x 8
    55's x 15

    DB Skullcrushers
    3 sets of 8 @ 35's


    Chest supported DB Row

    4 sets of 10 @

    curls/facepulls/shrugs
    3 sets of each

    nice session, feeling good
    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/

  22. #322
    WBB Team Captain Coke's Avatar
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    Fine effort overall man.

  23. #323
    Senior Member jkstrength's Avatar
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    Good work my man. Nice volume there!
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  24. #324
    JERSEY IRON Brian C's Avatar
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    Quote Originally Posted by J L S View Post
    i can relate alot B, deadlift is where majority of meets are won! we cant stay dr subtotals forever though! ive just accepted the fact my deadlift is going to take some time and im going to experiment with a heavy pull variation every week this training cycle, If I have my facts right I believe they did a few months like it at westside (think AJ has said something about it and how he raised his deadlift to the mid 8's or whatever he is pulling nowadays!) so its worth a shot, gotta learn what works with this system and what doesnt!
    I like the plan! I may have to give this a shot myself. Getting my pull up is a losing battle rigt now, so got to figure something out.

    Very nice sessions the last couple days. Nice volume!
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  25. #325
    fat submariner
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    Quote Originally Posted by J L S View Post
    thanks mac, do what you can buddy, its no big deal if you cant get them to me!
    It's not working through hotmail, ntlworld or googlemail... I've 2 options left:
    1. Burn them to cd and post to you
    2. Put them on youtube and send you the links

    What's your preference?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

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