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Thread: My Log

  1. #501
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Coke View Post
    Nice job for both days man.
    thanks coke

    Quote Originally Posted by Brian C View Post
    Yo Jay, I missed a lot in here! Great to hear your working with Josh B on your meet prep. Definately going to see some good training in here. Keep it up bro!
    thanks B, i hope theres some good training in here too haha!
    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. #502
    Powerlifter/Strongman J L S's Avatar
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    Meet prep week 2 day 1

    Bench comp style
    135 x 10 x 2
    185 x 3
    225 x 1
    235 x 3
    255 x 3

    http://www.youtube.com/watch?v=kk7vr...ature=youtu.be

    1 minute rest- touch and go
    210 x 4
    210 x 4
    210 x 4
    210 x 4
    210 x 4
    210 x 4
    210 x 4
    210 x 4

    Close grip 3 BRD
    210 x 3
    225 x 3
    255 x 3

    Dead bench
    4 singles @ 240

    Wide grip paused bench
    190 x 6
    190 x 6

    A)DB flyes - 3 sets of 10 @ 30's
    B)Front raises - 3 sets of 10 @ 20
    C)Fat Bar Curls - 4 sets of 8 @ 90lbs
    D)Iso prone Abs - 3 sets of 1 miinute

    another one down, bench felt alot better tonight, was able to initiate some form of leg drive which is always a bonus, still alot to work on and weight increases, plenty of time though and only doing what im told!
    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. #503
    JERSEY IRON Brian C's Avatar
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    Bench looks pretty good Jay. Be sure to push the weight off the chest instead of just pressing it. You look tight in the lats, make sure you use them to move the weight. Throw the weight back as you press. Youll be suprised how much faster it will feel.
    JERSEY IRON POWERLIFTING
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    Currenty ranked #1 198 Multiply
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    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
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  4. #504
    WBB Team Captain Coke's Avatar
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    Fine effort with the benching and all Jay.

  5. #505
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Brian C View Post
    Bench looks pretty good Jay. Be sure to push the weight off the chest instead of just pressing it. You look tight in the lats, make sure you use them to move the weight. Throw the weight back as you press. Youll be suprised how much faster it will feel.
    thanks for the tip B, i had to read it a few times and watch the vid again but I can understand where you are coming from, especially the width i bench at...just got to apply it now! bit like a shirted bench bar path but raw obv...

    Quote Originally Posted by Coke View Post
    Fine effort with the benching and all Jay.
    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/

  6. #506
    Powerlifter/Strongman J L S's Avatar
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    Meet prep, day 2 week 2

    Squat day

    Squat
    135 x 5
    135 x 3 at various stances, close/wide/medium repeat etc
    225 x 5
    315 x 1
    365 x 1
    405 x 3
    420 x 3

    Add mini bands, 1 minute rest
    265 x 3 x 8 (yes you read that right, 8 sets this week)

    Pause squat

    335 x 3
    335 x 3

    a) Decline sit up - 3 x 12 @ BW
    b) Leg curls - 5 sets of 6 @ 60lbs
    c) Chest supported incline DB row - 4 sets of 8 @ 65's
    d) Ab Pulldowns - 3 sets of 10 @ 100
    e) Band resisted leg raises - 4 sets of 9
    f) Pull ups - 5/4

    got a sweat on again this week with the squats after main sets, 405/420 moved okay, not as easy as i would like but putting little things together and staying on the grind will pay off in later weeks! gotta admit i do miss the conjugate method a hell of a lot!
    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. #507
    WBB Team Captain Coke's Avatar
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    Dialing further into the squats that way will do the trick, looks nice.

  8. #508
    Powerlifter/Strongman J L S's Avatar
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    Thanks coke! should do!

    Week 2 day 3

    Bench assistance

    Close grip bench - Thumbs from smooth
    bar + chains x alot
    90+ chains x alot
    135 + chains x 5
    200 x 5
    add 2 brd
    255 x 5
    255 x 5

    Seated Military Press
    145 x 6
    145 x 6
    145 x 6

    Scapular retractions
    3 sets of 12

    Y's, T's , I's
    3 sets of 12 @ 10lbs

    Band Pushdowns
    3 sets of 45

    JM press
    140 x 10
    140 x 10
    140 x 10
    140 x 10

    Spread eagle sit ups
    3 sets of 8 @ 10lbs

    getting it done.. deadlifting saturday morning as opposed to tommorow night, we now have about 100lbs of chain in our possession making me miss the conjugate method even more haha! Oh well, if this style of training delivers the meet i know im capable of I cant complain!
    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. #509
    Senior Member jkstrength's Avatar
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    Great training today J! So liking the new training huh?

  10. #510
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by J L S View Post
    getting it done
    No joke bro, making it happen.

  11. #511
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Coke View Post
    No joke bro, making it happen.
    yep, has to be done coke!

    Quote Originally Posted by jkstrength View Post
    Great training today J! So liking the new training huh?
    I miss the conjugate method in all its glory haha, singles after single and constant heavy weights but i am enjoying this change, im starting to feel better with every passing session and enjoying a new approach, its almost like a breath of fresh air into my training, im actually scared of doing certain things again and certain movements or the level of volume, its that sort of shit that gets me going!
    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/

  12. #512
    Powerlifter/Strongman J L S's Avatar
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    Deadlift- meet prep week 2, day 4

    Box squat - against mini's(explosive)
    bands x 10 x 2
    135 x 2 x 2
    225 x 2
    245 x 2 x 5

    Deadlift
    135 x 3
    225 x 3
    315 x 2
    405 x 2
    add belt and chalk
    455 x 3

    1 minute rest- beltless
    375 x 3 x 8 (yep, 8 sets again)

    Barbell shrugs
    300 x 12 x 3

    BB row
    185 x 5 x 4

    Deficit deadlift

    310 x 3 x 2

    BB Hip thrusts
    205 x 6 x 3

    Spread Eagle sit ups
    3 sets of 8 @ 10lbs

    good and bad days happen... tonight was a very good day, felt strong as hell in comparison to last week! need to keep sessions and energy levels like this coming, weighed in @ 242 bang on today aswel, extra volume must be aiding in this increase, better keep an eye on it! funny thing is i am eating a hell of a lot cleaner too so should of lost some really!
    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. #513
    WBB Team Captain Coke's Avatar
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    Session is on the mark dude, props.

  14. #514
    Powerlifter/Strongman J L S's Avatar
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    thanks again coke!

    Bench- week 3

    Bench (paused)
    bar x 5 x few
    135 x 5 x few
    200 x 3 x 2
    235 x 3
    260 x 3

    http://www.youtube.com/watch?v=97LYs...ature=youtu.be

    1 minute rest, touch and go

    210 x 4 @ 10 sets

    Close grip 3 board
    200 x 3
    235 x 3
    265 x 3

    Dead Bench
    245 x 1
    245 x 1
    245 x 1

    Wide Grip Paused Bench
    200 x 6
    200 x 6

    a) DB flye's - 3 sets of 15 @ 30's
    b) Front raise - 3 sets of 6 @25lbs
    c) Fat bar barbell curls - 4 sets of 12 @ 95lbs
    d) Iso Prone Abs- 3 sets of 1 minute

    form looked good on the phone, can see i get sloppy on the 2nd and third rep.. 2nd is descent and third just overall sloppy, be thinking hard about that next week! My arhc is pretty poor too haha, only thing that looks quite good is my elbow position in relation to the bench... weight felt like nothing though in my hands though(probably because its still very light) ,also probably why i got sloppy! try and get a vid of squats tommorow
    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/

  15. #515
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    Good training mate. Change can be good sometimes. 8 sets is impressive!

  16. #516
    JERSEY IRON Brian C's Avatar
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    Fast pressing Jay, great work!
    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

  17. #517
    WBB Team Captain Coke's Avatar
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    Very nice on the bench.

  18. #518
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by J.C. View Post
    Good training mate. Change can be good sometimes. 8 sets is impressive!
    thanks JC

    Quote Originally Posted by Brian C View Post
    Fast pressing Jay, great work!
    thanks brian, felt alot better and can see the bar path a bit better at that angle, goes backwards slightly, still alot to work on though

    Quote Originally Posted by Coke View Post
    Very nice on the bench.
    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/

  19. #519
    Powerlifter/Strongman J L S's Avatar
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    Squat - week 3

    Squat
    135 x 5 few
    225 x 3 x 2
    315 x 1
    365 x 1
    405 x 3
    425 x 3

    1 minute rest- add mini bands
    8 sets of 3 @ 280lbs

    Pause Squat
    340 x 3
    340 x 3

    A)Decline sit ups - 3 sets of 12 @ 5lbs
    B)Leg curls - 5 sets of 10 @ 60lbs
    C)CS DB rows - 4 sets of 12 @ 65's
    D)Band resisted Leg raises- 4 sets of 9
    E)Pull ups- 2 sets of 5

    video of squat form today hopefully to follow, working hard on it is really paying off big time, cant wait untill the reps drop and i can really dial it in, head is staying neutral and chest is really high up in comparison to older squats, elbows stay down and i look tight... im still no where near PR terroritory(for reps anyway) but squatting this way is alot better for long term success and as i said, when I drop to or perform singles and only have to maintain it for a rep... big things should happen!
    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/

  20. #520
    WBB Team Captain Coke's Avatar
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    Killer work with all those squats man.

  21. #521
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Coke View Post
    Killer work with all those squats man.
    thanks coke, they certainly make you 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/

  22. #522
    Powerlifter/Strongman J L S's Avatar
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    Bench assistance - week 3

    Close grip bench
    Bar x few x close/medium/wide
    135 x 10
    185 x 5
    225 x 3
    add 2 board
    260 x 5
    260 x 5

    Seated Military Press
    150 x 6
    150 x 6
    150 x 6

    Scapular retractions
    3 sets of 12 with mini band

    Y/T/I's
    3 sets of 12 @ 5lbs

    Band Pushdowns
    3 sets of 50

    JM Press
    140 x 10
    140 x 10
    140 x 10
    140 x 10

    Spread eagle abs
    3 sets of 8 @ 10lbs

    the 2 brd felt alot better tonight, takes your lats out of the range of motion and forces the triceps to work harder, I know i keep banging on about technique but im really trying to clean things up and paused on the board, held for a second at the end of each rep, Im feeling alot stronger and only early on in this training cycle, hopefully it continue'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/

  23. #523
    Powerlifter/Strongman J L S's Avatar
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    Week 3 deadlift

    Box squat
    bar x 2
    bar+bands x 2 x 2
    135 x 2 x 2
    225 x 2
    245 x 2 x 5

    Deadlift
    225 x 3 x 2
    315 x 3 x 2
    405 x 1
    470 x 3

    375 - 10 sets of 3 (with 1 minute rest)

    Shrugs
    310 x 12
    310 x 12
    310 x 12

    Barbell row
    195 x 5
    195 x 5
    195 x 5
    195 x 5

    3.5 '' deficit deadlift
    320 x 3
    320 x 3

    Barbell Hip Thrusts
    205 x 6
    205 x 6
    205 x 6

    Spread eagle abs

    3 sets of 8 @ 10lbs

    i just want to assume the fetal position and cry myself to sleep, hard session, had to get really fired up for the speed deads
    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/

  24. #524
    WBB Team Captain Coke's Avatar
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    Nice workouts, relentlessness with them deads!

  25. #525
    JERSEY IRON Brian C's Avatar
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    Good job getting it done. Nice looking day
    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

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