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Thread: My Log

  1. #926
    Powerlifter/Strongman J L S's Avatar
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    ME Lower

    Deload squat/heavy deadlifts

    SSB squat

    bar x 15 wide/ultra wide
    135 x 5
    175 x 5
    225 x 5 x 3

    Deadlift
    135 x 5
    225 x 5
    315 x 5
    405 x 5
    swapped to normal bar
    405 x 1
    440 x 1
    495 x 5 (PR)

    3.5'' Deficit deads (90 seconds rest)
    315 x 5
    315 x 5
    315 x 5

    45 Degree Back Raise
    3 sets of 15 @ BW

    Front squat walkouts
    225 x 10 secs
    245 x 10 secs for 3 sets

    neck-band
    3 sets of 15

    interesting session, as I said I was planning on using an older fatter, stiffer bar we have in the gym, warmed upto 405 and had to reset every rep, absolutely no give in the thing at all haha, was awful! I also thought im 5 weeks out and need to get some good work in with heavier weights so swapped to normal bar which is slightly thinner and has better knurling etc. still not a deadlift bar but what we normally pull with anyway. Did few heavier singles to get a feel for it and went for broke and smashed out a big PR. I thought my deadlift was lagging behind my other two lifts at the moment in terms of how I feel for the meet but after tonight I have no doubt in a fortnights time I will pull a massive triple PR. Camera died as I was setting up
    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. #927
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Bruiser View Post
    I know since I started hammering OHP my bench numbers have jumped a lot! I think way too many powerlifters overlook it's importance.
    I agree bruiser, im quite strong on Overheads in relativety to my bench numbers just ive never ever been able to handle over 65's for DB military press for mobility reasons I imagine. Feels good to finally hammer out some decent weight with them though. Will move on from them now 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. #928
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    Nice deads jay. Keep up the great work!

  4. #929
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice deadlift PR. Looking strong. Putting in the good work
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  5. #930
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Sirtificate View Post
    Nice deads jay. Keep up the great work!
    thanks buddy, I'll certainly try

    Quote Originally Posted by HJP View Post
    Nice deadlift PR. Looking strong. Putting in the good work
    thanks H!
    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. #931
    JERSEY IRON Brian C's Avatar
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    Great PR Jay!
    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

  7. #932
    WBB Team Captain Coke's Avatar
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    That was an interesting session indeed, really liking those deads.

  8. #933
    Senior Member ChadDresden's Avatar
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    Nice job on the deadlift PR bud! What are you looking at for a triple?
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  9. #934
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Brian C View Post
    Great PR Jay!
    thanks B!

    Quote Originally Posted by Coke View Post
    That was an interesting session indeed, really liking those deads.
    Thanks coke, utilising that silver shitty bar may become a regular process from now on!

    Quote Originally Posted by ChadDresden View Post
    Nice job on the deadlift PR bud! What are you looking at for a triple?
    thanks chad! Best deadlift triple so far is 505x3... so dependant on how I feel warming up I'l obviously beat that by 5lbs or more(hopefully), to be honest though from friday Im pretty confident and got in the back of my mind 520.
    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/

  10. #935
    Powerlifter/Strongman J L S's Avatar
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    ME upper

    Decline Bench
    bar x 15
    135 x 15
    175 x 5
    225 x 5
    265 x 5
    285 x 3
    300 x 3
    315 x 3
    225 x 18 (close grip)

    Flat DB presses (paused)
    4 sets of 10 @ 95's

    Incline tate Press
    3 sets of 15 @ 35's

    Fat bar curls
    3 sets to failure

    Changed it up a tad with decline bench, a movment ive never tried before and wont be doing again anytime soon. Very very strange movement, handled some good weight though and got on with it. Way I look at it now in the next 4 weeks, got 6 real important sessions and everything else inbetween now is just ticking over, staying fresh, fast, and injury free. 2 comp bench rotations left, one being next monday and The 4 max effort friday's left. Will start dropping the volume on assistance not next week, the week after.
    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. #936
    Powerlifter Bruiser's Avatar
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    Nice decline work. Yeah, I've never liked decline bench either. Even with my feet locked in I feel like I'm sliding and it stretches my spine oddly.
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  12. #937
    Powerlifter/Strongman J L S's Avatar
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    thanks bruiser! its absolutely demolished my chest and tri's but its very strange movement! think I'll stick with my traditional ME movements!
    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. #938
    Powerlifter/Strongman J L S's Avatar
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    DE LOWER

    Squat against 50lbs chains - 13'' box
    bar x few ultra wide/wide/comp
    135 x 5 x few
    175 x 5
    add chains
    225 x 2
    ----
    245 x 2 x 8

    Ultra wide sumo SLDL
    3 sets of 15 @ 135 + 25lbs chain

    Leg Press
    3 sets of 20 @ 5 plates

    Decline abs
    3 sets of 10

    speedy skwattzzzz. They are what they are. Move fast and with purpose.
    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. #939
    Powerlifter Bruiser's Avatar
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    Quote Originally Posted by J L S View Post
    thanks bruiser! its absolutely demolished my chest and tri's but its very strange movement! think I'll stick with my traditional ME movements!
    No doubt. I like inclines, CG, Fat Gripz, etc. But NO decline for me! Lol
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  15. #940
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Bruiser View Post
    No doubt. I like inclines, CG, Fat Gripz, etc. But NO decline for me! Lol
    definitely haha, im a big fan of inclines!
    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. #941
    JERSEY IRON Brian C's Avatar
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    Nice work mixing it up Jay. I havent dont decline work in years. I agree its a little weird feeling
    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. #942
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice work bro. 18 reps on any exercise is just crazy stuff!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  18. #943
    WBB Team Captain Coke's Avatar
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    Real nice, being strategic but not going overboard with it and remaining spontaneous.

  19. #944
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Brian C View Post
    Nice work mixing it up Jay. I havent dont decline work in years. I agree its a little weird feeling
    it is indeed haha, I might use it as a supplemental movement in futre, especially with the close grip as that fried my chest and tri's, they still hurt today but other than that not ME!

    Quote Originally Posted by HJP View Post
    Nice work bro. 18 reps on any exercise is just crazy stuff!
    Thanks H haha, im a big fan of back down sets on upper days, i love a bit of an upper body pump! dont we all!

    Quote Originally Posted by Coke View Post
    Real nice, being strategic but not going overboard with it and remaining spontaneous.
    thanks coke! gotta have a plan but prepared to deviate at times! just tryna stay strong AND fresh!
    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. #945
    Powerlifter/Strongman J L S's Avatar
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    DE Bench

    Bench against 50lbs chain
    bar x 15 x few
    95 x 5
    add chains
    135 x 5
    175 x 5
    ----
    210 x 3
    210 x 3
    210 x 3
    210 x 3
    210 x 3
    210 x 3
    210 x 3
    210 x 3

    first rep paused, second two banged out.

    Low seated rows
    4 sets of 20 reps

    Rope pushdowns +band around neck
    4 sets of 20 reps

    Seated side raise supserset rear raise
    4 sets of 20 on each

    Good session. Weights feel good, even training partner looked at me tonight as weve been close on bench for a while and said I think you're going to smash me on bench at this meet haha. Weights are moving fast and im feeling good. Big squat day tommorow, seem to be in auto-pilot 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/

  21. #946
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by J L S View Post
    thanks coke! gotta have a plan but prepared to deviate at times! just tryna stay strong AND fresh!
    Very well put, you do have to learn how to pace it all, particularly when you've targeted a competition.

  22. #947
    Powerlifter/Strongman J L S's Avatar
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    Thanks coke! im trying!

    ME Lower

    Squat
    bar x 15 ultra wide/medium/close
    135 x 5
    225 x 5
    315 x 1
    330 x 3
    385 x 3
    430 x 6
    ---
    465 x 1

    Speed pulls + purples
    8 sets of 2 @ 315
    (alternated, first rep sumo, second conv.)

    Front SQ holds
    3 sets of 10 seconds @ 265

    Seated rows/shrugs/neck work
    3 sets of of each. 15+ reps

    '3' week. Didnt feel 100% coming off the deload but never do. Today my focus was locking those elbows down and I stayed really upwright. Openor (465) was an absolute smokeshow and I made sure I dropped all my reps way below depth now the meets approaching.
    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. #948
    Powerlifter Bruiser's Avatar
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    Awesome that you killed your opener! You might just have to bump it up! Lol
    36 yr old novice PL

    Best lifts (non competition):
    Squat - 305
    Bench - 300
    Deathlift - 405

    My Training Log -
    http://www.wannabebig.com/forums/sho...s-Training-Log

  24. #949
    Senior Member ChadDresden's Avatar
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    Nice job on the opener. It is even more impressive the volume you did before it. Usually most people work singles all the way up, so the fact you smoked it after some volume you should be in good shape.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  25. #950
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Bruiser View Post
    Awesome that you killed your opener! You might just have to bump it up! Lol
    haha that would be awesome! not gonna get a hell of a lot stronger between now and the meet though so its just sticking to the plan and hitting the numbers i want/need to acieve the goals I have set!

    Quote Originally Posted by ChadDresden View Post
    Nice job on the opener. It is even more impressive the volume you did before it. Usually most people work singles all the way up, so the fact you smoked it after some volume you should be in good shape.
    thanks chad, I was quite happy considering that fact too, more of a deadlift focus next week, then final squats week after with second attempt as the single. Hopefully obliterate that too, and i know im in for a god damn good meet!
    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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