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Thread: My Log

  1. #601
    JERSEY IRON Brian C's Avatar
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    Great job Jay! Sorry to hear the problems with the racks. Always something. Still a great day!
    JERSEY IRON POWERLIFTING
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    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

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  2. #602
    Powerlifter/Strongman J L S's Avatar
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    thanks alot fella's, as i said, i wouldnt have had much more than that third squat and i should of prepared better so its only me to blame! not the stands haha

    appreciate the kind words alot though!
    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. #603
    Powerlifter/Strongman J L S's Avatar
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    Squats

    SSB bar + 50lbs chain
    145 x 10
    185 x 10
    235 x 2
    235 x 2
    235 x 2
    235 x 2
    235 x 2
    235 x 2
    235 x 2
    235 x 2
    235 x 2
    235 x 2

    Front Squats
    165 x 8
    165 x 8
    165 x 8

    GHR
    2 sets of 8

    Back Raises
    3 Sets of 15 + mini band

    Iso Prone Abs

    1 minute @ BW
    2 x 45 seconds @ BW+10lbs
    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. #604
    Powerlifter/Strongman J L S's Avatar
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    Bench

    Close Grip Bench + 50lbs chain
    bar x 20
    135 x 3
    155 x 3
    185 x 3
    200 x 3
    210 x 3
    225 x 3

    Paused DB Press
    85 x 10
    85 x 10
    85 x 10

    Barbell extentions
    5 sets of 8

    Barbell rows
    4 sets of 10 @ 155

    Reverse DB flye's

    4 sets of 10 @ 25's

    back to work, feels good, lets see what the next 12 weeks bring! going to max out regardless on that 12th week wether it be at a meet or not, just to see where i am at, as it leaves another 12 for the regional meet in oct
    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. #605
    WBB Team Captain Coke's Avatar
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    Looks like you have it all mapped out, best way to be about it too.

  6. #606
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Coke View Post
    Looks like you have it all mapped out, best way to be about it too.
    yep, fail to prepare, prepare to fail!
    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. #607
    Powerlifter/Strongman J L S's Avatar
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    deadlift

    3.5'' deficit deadlift + 80lbs of chain
    135 x 5
    135 x 5 -add chains
    225 x 3
    315 x 3
    340 x 3
    355 x 3
    370 x 3
    405 x 3

    these got very heavy, very fast

    SSB Pause squats close stance
    145 x 6
    165 x 6
    165 x 6
    190 x 6

    Wide stance band good mornings
    3 sets of 20

    BB Shrugs
    245 x 8
    245 x 8
    245 x 8

    Leg raises
    3 sets of 15 reps

    good session, the deficits are a tough exercise for sure, I had to keep working up just to beat training partner, my aim for the day was around 405+chain weight but I didnt think it was likely working up, the value of having good training partners is second to none!
    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. #608
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by J L S View Post
    the value of having good training partners is second to none!
    No joke, training partners are an invaluable commodity, if you are so lucky, lol.

  9. #609
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    Good job on the deadlifts. Are you still having Josh Bryant overseeing your training?

  10. #610
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Coke View Post
    No joke, training partners are an invaluable commodity, if you are so lucky, lol.
    they sure are coke, its always good to have somebody to push you when you need it!

    Quote Originally Posted by nickp8 View Post
    Good job on the deadlifts. Are you still having Josh Bryant overseeing your training?
    thanks nick and not right now!
    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. #611
    Powerlifter/Strongman J L S's Avatar
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    DE bench

    Bench Press - against double mini's
    bar x 15
    add bands
    bar x 15
    90 x 3
    135 x 5
    155 x 3
    155 x 3
    155 x 3
    155 x 3
    155 x 3
    155 x 3
    155 x 3
    155 x 3

    Dumbell extentions
    4 sets of 10 @ 35's

    Tricep Pushdowns
    4 sets of 20

    T-Bar rows
    4 sets of 10 @ 3pps

    Cable Upwright rows
    4 sets of 20

    love sessions like this, leave feeling jacked and tan!
    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. #612
    Powerlifter/Strongman J L S's Avatar
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    ME bench

    1 board paused press
    135 x 5 x 3
    225 x 3
    255 x 3
    270 x 3
    280 x 3
    300 x 3
    315 x 3

    Paused Dumbell Press
    90 x 10
    90 x 10
    90 x 4... pecs locked!

    Barbell extentions
    5 sets of 10

    Barbell row
    165 x 10
    165 x 10
    165 x 10
    165 x 10

    rear delt raises
    4 sets of 10 @ 25's

    job done, very flat in the gym tonight for some reason, lots of bodies but no energy!
    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. #613
    WBB Team Captain Coke's Avatar
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    Doing fine guy, always keeping it on track.

  14. #614
    Powerlifter/Strongman J L S's Avatar
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    thanks coke, start of a new training cycle/era is always good fun, got to get the good work in early! re building the foundations as it were!
    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. #615
    Powerlifter/Strongman J L S's Avatar
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    DE squats

    SSB Squat + 50lbs chain
    bar x 15
    bar + add 2 chains x 2
    145 x 2
    -----
    8 sets of 2 @ 255
    275 x 2
    320 x 2
    340 x 2
    355 x 2
    365 x 2
    375 x 2

    Front squats
    155 x 8
    175 x 8
    175 x 8

    GHR
    2 sets of 10

    45 Degree Back Raises
    3 sets of 10 @ bw+10lbs

    Abs
    various exercises for sets of 10

    another one down, chains kick back in right at my sticking point, its great, really trying to learn how to fight the rounding over and keeping the chest high, nice little overload too
    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. #616
    WBB Team Captain Coke's Avatar
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    Great workout(s), dig the chains this past week!

  17. #617
    Powerlifter/Strongman J L S's Avatar
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    Thanks coke!

    Thursday + Friday

    DE Bench

    Bench- against double mini bands
    bar x lots
    bar - add bands x few
    135 x 3
    175 x 3 x 8
    add slingshot
    225 x 3
    225 x 3
    275 x 3

    Dumbell extentions
    40's x 10
    40's x 10
    40's x 10
    40's x 10

    Pushdowns
    4 sets of 25

    T bar row
    4 sets of 10 @ 3 plates and a 5lb

    Reverse Flies
    4 sets of 10 @ 25lbs

    FRIDAY - ME

    Safety squat bar squat - 12'' box

    bar x 5 x 3
    135 x 5
    185 x 5
    225 x 3
    275 x 1
    300 x 1
    320 x 1
    340 x 1
    360 x 1
    375 x 1
    405 x 1
    420 x 1

    Speed Deads- +30lbs chain
    320 x 1 x 3 sumo
    320 x 1 x 3 conventional

    SSB pause squats
    4 sets of 8

    Leg raises
    4 sets of 15

    got alot of good work in over the past two days, slingshot is an absolutely brilliant addition, cant believe how cool the thing is... il be in a SDP before you know it¬!
    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. #618
    WBB Team Captain Coke's Avatar
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    Damn good deal on the slingshot, nice job throughout Jay.

  19. #619
    Powerlifter/Strongman J L S's Avatar
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    Thanks coke!

    ME BENCH

    Close Grip Incline

    bar x lots
    135 x 5 x 3
    175 x 5
    210 x 3
    230 x 3
    245 x 3
    250 x 3
    210 x 10

    Paused Dumbell Press
    95's x 8
    95's x 8
    95's x 8

    Barbell extentions + chains
    5 sets of 6

    Barbell rows
    4 sets of 10 @ 165

    Reverse flies
    3 sets of 25 @ 20's

    Chins
    2 sets of 5

    been carb back loading for the past two weeks now, lost 8-9lbs upto this point, its convinient with my work and training schedule! seems to be working well, strength hasnt taken a hit yet, my best on the inclines was two sets of 255 for 3 at a much much higher bodyweight
    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. #620
    WBB Team Captain Coke's Avatar
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    Strong close grip inclines going on man.
    Last edited by Coke; 04-23-2012 at 02:53 PM.

  21. #621
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    Nice benching. Curious to see how well the back loading works.

  22. #622
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Coke View Post
    Strong close grip inclines going on man.
    thanks coke, doing my best man

    Quote Originally Posted by nickp8 View Post
    Nice benching. Curious to see how well the back loading works.
    thanks nick, not a touch on you though! thanks man, mee too!
    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. #623
    Powerlifter/Strongman J L S's Avatar
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    D/E SQUAT

    SSB Squat+ 50lbs chain
    bar x lots
    bar+ chains x lots
    135 x 5
    225 x 2 x 2
    ------
    265 x 2 x 8
    315 x 1
    355 x 1
    375 x 1
    405 x 1
    425 x 1

    Front Squats
    185 x 8
    185 x 8
    185 x 8

    GHR
    2 sets of 10

    45 Dgree back raise
    3 sets of 15 @ 20lbs

    decline abs
    4 sets of 10

    despite dropping a fair amount of weight my squat is feeling damn good, about time.. we'll see how it develops, this week ties up the 3 week wave so move onto a new one as of next week
    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. #624
    Powerlifter/Strongman J L S's Avatar
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    DE Bench

    Bench - against double mini's week 3 of 3
    bar x lots
    135 x 5
    add bands
    135 x 5
    175 x 3
    -----
    190 x 3 x 8
    225 x 3

    DB Tricep ext.
    45's x 8
    45's x 8
    35's x 15
    35'x x 15

    Rope Pushdowns
    4 sets of 25

    T bar rows
    4 sets of 10 @ 3plates +10lbs

    Upwright rows
    4 sets of 20

    token guns aka curls for the girls

    done. that concluded the first of many de bench waves... these sessions are great, fast paced, lots of work and an awesomely homo-erotic pump, cant complain at that
    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/

  25. #625
    Senior Member jkstrength's Avatar
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    Nice work J! How much weight are you looking to cut?
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

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