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Thread: My Log

  1. #551
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Barbaccio View Post
    JLS, wondering how you come up with the reps you do on the different days? You look to have a shit ton of strength as far as doing work goes but there's not alot of work at the upper percentages. 1-3 reps for a single set. Is there a reason for that?
    Yo tone( I think/hope) you can call me jay! thanks man but at the moment josh Bryant is doing my training for me, I have a meet on the 7th April, and it seems to me like the top sets have been gradually building up to peak for then! Without selling out josh so far I've done 3 weeks followed by a deload, and now into second week of next cycle so to speak which I imagine will be 4 weeks followed by a deload into the meet! I get my training weekly and it adjusts depending on how I respond to what I've had to do that week with RPE's! I do think however the main principle seems to be focused around volume! First three weeks I did all my top sets (all triples) and then followed it up with the main movement Bench/squat/deadlift at about 75% and did triples with a minutes rest, now I'm upto two minutes rest but the weight increased weekly... And then obv followed up by accessory work!? Hope that helps a bit... I used to follow the conjugate method so I can sort of see what you are getting at for maximal strength probably should be more reps/sets in the 90% + realm right?

    Funny thing is with the conjugate method I used to do probably 3 exercises after ME work as I was usually wiped out so the top sets being as they are may be why I can do alot more work now! Be able to tell you more after in finished I think when I can look back properly and really see the progressions!
    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. #552
    Jersey Iron Barbaccio's Avatar
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    I was surprised at the lack of reps at the higher percentages. In the 85% range I'd expect to see you doing at least 15 reps. With 90% and above at least 4-7. But looks like there are just 1 or 2 reps. Hope you didn't take it as an insult. Just wondering what the reasoning behind it was. While peaking I can understand it but it doesn't makes sense to me from a strength training angle.
    Last edited by Barbaccio; 03-15-2012 at 05:29 AM.

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  3. #553
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Barbaccio View Post
    I was surprised at the lack of reps at the higher percentages. In the 85% range I'd expect to see you doing at least 15 reps. With 90% and above at least 4-7. But looks like there are just 1 or 2 reps. Hope you didn't take it as an insult. Just wondering what the reasoning behind it was. While peaking I can understand it but it doesn't makes sense to me from a strength training angle.
    Noooo not at all an insult! Id like to know the method behind the madness too and am always looking for new things to learn about in regards to strength training! I wanted to just get in the gym and do what I was told and that's why seeing the results he has been getting with others and my lack of progress for a while I went for josh! Like i said, once I've got all 12 weeks down in front of me in paper an I've asked him a few more questions I might be able to tell you more!?
    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. #554
    Powerlifter/Strongman J L S's Avatar
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    Bench acc. week 6

    Close Grip Bench
    bar x 20
    135 x 5
    185 x 5
    225 x 3
    add 3 brd
    265 x 3
    275 x 5
    275 x 5

    Seated Military Press

    170 x 5
    170 x 5
    170 x 5

    Scapular retractions
    3 sets of 12

    I/Y/T's
    3 sets of 12

    Band Pushdowns
    3 sets of 60

    Db Floor Press
    45's x 15 x 4

    Spread eagle abs
    3 sets of 8

    another one ticked off, first set felt heavy as hell, thought oh no, not another one but soon picked up! deadlift tommorow, fun fun fun
    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. #555
    Powerlifter/Strongman J L S's Avatar
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    Deadlift week 6

    Deadlift
    135 x 5
    225 x 5
    315 x 2
    405 x 2
    450 x 2
    500 x 2

    2 minute rest periods
    405 x 3
    405 x 3
    405 x 3
    405 x 3
    405 x 3

    Shrugs
    3 sets of 12 @ 330

    Barbell Rows
    205 x 5
    205 x 5
    205 x 5
    205 x 5

    Deficit Deadlift

    365 x 1
    365 x 1

    Barbell Hip thrusts

    3 sets of 6 @ 245

    Spread eagle abs
    3 sets of 6 @ 20lbs

    equal rep PR, first rep absolutely flew up, very confident of a deadlift PR in 3 weeks!
    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. #556
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    Good work on the benching and deadlifts.

  7. #557
    WBB Team Captain Coke's Avatar
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    Sessions are great, like where you are going with it all.

  8. #558
    Cube Method Tester IRBS's Avatar
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    Nice work Jay, you are progressing very well buddy.

  9. #559
    Senior Member GazzyG's Avatar
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    Strong deadlifting, Jay! Great work!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
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  10. #560
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by nickp8 View Post
    Good work on the benching and deadlifts.
    thanks nick!

    Quote Originally Posted by Coke View Post
    Sessions are great, like where you are going with it all.
    thanks coke, me too!

    Quote Originally Posted by IRBS View Post
    Nice work Jay, you are progressing very well buddy.
    thanks big will!

    Quote Originally Posted by GazzyG View Post
    Strong deadlifting, Jay! Great work!
    thanks gaz!
    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/

  11. #561
    Powerlifter/Strongman J L S's Avatar
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    Bench week 7

    Bench- Comp commands/pause
    shoulder warm up circuit
    135 x 5 x 2
    225 x 3
    245 x 2
    265 x 2
    290 x 2 (Another pheable PR)

    Touch n go bench- 2 minute rest periods
    250 x 3
    250 x 3
    250 x 3
    250 x 3

    Close Grip 4 board
    280 x 2
    300 x 2
    320 x 2

    Dead Bench
    235 x 1
    255 x 1
    275 x 1
    275 x 1

    Wide grip pauses
    210 x 6
    210 x 6

    DB Flye's- 3 sets of 15 @ 30's
    Arnold Presses- 3 sets of 10 @ 50's
    Curls- 3 sets of 12
    Iso Prone Abs- 3 sets of 1 minute

    1 heavy bench session left, benched 286 at last comp (way under par, but to bench 102%ish of it for a double today is re-assuring to say the least, same as usual, first rep flew up, second touched slightly higher on my chest so flared to early and had to battle the lockout, triceps won though! feeling good, little anxious about 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/

  12. #562
    WBB Team Captain Coke's Avatar
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    Way to be approaching things dude, looking excellent.

  13. #563
    JERSEY IRON Brian C's Avatar
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    Looking good Jay! Look forward to seeing your meet results. Should be some really nice PRs coming!
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  14. #564
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    Nice pr. When is your next comp?

  15. #565
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Coke View Post
    Way to be approaching things dude, looking excellent.
    thanks coke!

    Quote Originally Posted by Brian C View Post
    Looking good Jay! Look forward to seeing your meet results. Should be some really nice PRs coming!
    bench and deadlift are looking good! squat what will be now, will be!

    Quote Originally Posted by nickp8 View Post
    Nice pr. When is your next comp?
    thanks nick, done alot more touch n go but of course that doesnt count for shit in a PL'ing meet haha!

    meet is 7th April
    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/

  16. #566
    Powerlifter/Strongman J L S's Avatar
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    Squat week 7

    Squats
    135 x 5 x 3
    225 x 3
    275 x 3
    315 x 3
    385 x 1
    430 x 1
    465 x miss
    465 x 1

    2 minutes rest periods
    345 x 3
    345 x 3
    345 x 3
    345 x 3

    Decline sit ups
    3 sets of 12

    Leg curls
    4 sets of 10 @ 70lbs

    Lat Pulldowns
    4 sets of 10 @ 145lbs

    Band resisted Leg raises

    4 sets of 9

    Chins
    2 sets of 6

    bar rolled up my back on the first atempt of 465 so of course got folded in half, not ideal to say the least, brought my grip out a touch and got it next time round, was slow like last week but okay... with 1 heavy session left on squats, what will be will be now, the goal for the meet is a 1320 total by whatever means (obviously have a good idea of what i will be left with) but if i can squeeze out a 470-475 squat, Im confident I will hit that total with the way bench and deads are going

    frustration. One thing I think I need to accept is im not going to squat like a geared squatter with no gear on... more I seem to fight it, the more that goes wrong!
    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. #567
    WBB Team Captain Coke's Avatar
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    Made an incredible adjustment to come back and nail the 465 squats!

    Super how you perform the sets of triples to follow up on major movements.

  18. #568
    Powerlifter/Strongman J L S's Avatar
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    thnaks for the kind words coke! yeah it took some metal to come back and a little technical adjustment to get it but it just kills me, i put all my energy, time and work into squats just because I love doing them and for what? so little return, a 465 squat at my weight and age and pasts PR's (515 gym, 490 Meet) is pretty poor in my honest opinion, hell.. i would still be unhappy with a 500 squat at the moment the way my other lifts are progressing! I know you cant have it all in one training cycle and strength takes a long time but this is wrong 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/

  19. #569
    Senior Member GazzyG's Avatar
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    A great two sessions, Jay.

    Good work grinding out the second rep on the bench set. Good work going back after the 465 squat too!

    How much do you weigh, btw?
    Last edited by GazzyG; 03-21-2012 at 01:23 AM.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  20. #570
    Jersey Iron Barbaccio's Avatar
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    Nice job JLS. Sometime the comeback helps you get stronger than just making the lift. Very nice job. Good luck at the meet brother!

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  21. #571
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by GazzyG View Post
    A great two sessions, Jay.

    Good work grinding out the second rep on the bench set. Good work going back after the 465 squat too!

    How much do you weigh, btw?
    thanks gaz, i weigh about 240lbs, so in powerlifting terms as you can see my lifts are far from impressive, time is fortunately on my side though muahahah

    Quote Originally Posted by Barbaccio View Post
    Nice job JLS. Sometime the comeback helps you get stronger than just making the lift. Very nice job. Good luck at the meet brother!
    thanks Barbaccio! means alot!
    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. #572
    Powerlifter/Strongman J L S's Avatar
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    week 7 bench acc

    Close Grip Bench
    bar x 20
    135 x 5 x 3
    225 x 5 x 2
    265 x 3
    add 3 brd
    280 x 5
    280 x 5

    Seated Military Press
    175 x 5
    175 x 5
    175 x 5

    Scapular retractions - 3 sets of 12
    I/Y/T's - 3 sets of 12
    Band Pushdowns - 3 sets of 60
    DB Floor Press- 4 sets of 15 @ 50's
    Spread Eagle Abs- 3 sets of 8 @ 10lbs

    It is what it is! highlight of the session was throwing on the new wrist straps!
    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. #573
    WBB Team Captain Coke's Avatar
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    Digging the whole workout, on point with the close grips and shoulder presses.

  24. #574
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    Great work. Way to come back and hit the 465lb squat.

  25. #575
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Coke View Post
    Digging the whole workout, on point with the close grips and shoulder presses.
    Quote Originally Posted by nickp8 View Post
    Great work. Way to come back and hit the 465lb squat.
    thanks alot 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/

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