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Thread: JK's Road to Elite

  1. #626
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Barbaccio View Post
    Looks great JK! If the bench is coming easy go ahead and tweak your numbers up a little. Keep it challenging. Great stuff!
    I'll keep doing that Tone. Thnks for everything buddy!

    Quote Originally Posted by Coke View Post
    Effort is solid throughout man.
    Thanks a bunch Coke!

    Quote Originally Posted by Brian Hopper View Post
    Smart move with bumping up your reps, impressive lifting!
    Thanks Brian. Gotta make it challenging right? Lol!
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  2. #627
    Senior Member jkstrength's Avatar
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    Friday 12/14/12 - Deadlift

    Deadlift (sumo):
    135x5
    135x5
    225x5
    315x3
    405x2
    added belt
    455x2
    Working Sets
    500x2 PR
    500x2 PR
    500x2 PR

    Weighted Glute Bridges:
    225x8
    225x8
    225x8
    225x8

    RDL:
    225x10
    225x10
    275x10
    275x10

    Weighted Situps:
    5x10

    I've never pulled 500 for more than a single so 3 sets of 2 reps at 500 was a huge PR. All reps were smooth except the first rep on the last set. I started a little high and it went up slower than the others but still went up fine. I'm thinking a huge PR is in order at the next meet. My deadlift is what hold me back in the rankings so hopefully I'm taking care of that.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  3. #628
    Moderator Brian Hopper's Avatar
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    Congrats on the PR bro, I see a huge total coming your way!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  4. #629
    WBB Team Captain Coke's Avatar
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    Super sumos there dude, make no mistake.

  5. #630
    Jersey Iron Barbaccio's Avatar
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    That is sweet as HELL!

    sponsored by

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    Jersey Iron Gear!
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    880/820/770/2415 Geared
    680/530/750/1960 Raw

  6. #631
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Congrats on the PR bro, I see a huge total coming your way!!!
    Thanks Brian! I hope your right.

    Quote Originally Posted by Coke View Post
    Super sumos there dude, make no mistake.
    Thanks Coke!

    Quote Originally Posted by Barbaccio View Post
    That is sweet as HELL!
    Thanks Tone. Felt like I could have had 4 or 5 reps on the first and second sets but didn't want to push it. Already a huge PR.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  7. #632
    Senior Member jkstrength's Avatar
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    Saturday 12/15/12 - Upper Asistance

    Close Grip 2-Board Press Against Light Bands:
    185x8
    225x8
    225x8
    225x8
    (all reps paused on the boards)

    Wide Grip Pull Ups:
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    SOP:
    95x8
    95x8
    95x8

    Chins:
    BW x 8
    BW x 8
    BW x 8

    Skull Crushers (30 seconds rest between sets):
    80x10
    80x10
    80x10
    80x10
    80x6 (ran out of gas)

    Good assistance day. I've been resting less between sets and using less weight on this day and I'm liking how its feeling. My right shoulder is a little dinged so I did some light SOPs just to get some blood in there. Other than that feeling really good. I think I have a legit shot at 1400 (500,350,550) my first meet at 198 (I'll actually be around 190). I'll have a better idea of where I'm at as I get closer.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  8. #633
    Senior Member jkstrength's Avatar
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    Monday 12/17/12 - Squat

    Squat:
    135x10
    135x5
    225x5
    225x3
    315x3
    365x2
    405x1
    Working Sets (added wraps and belt)
    440 x 2 reps x 3 sets

    Pause Squats:
    275x5
    275x5
    275x5

    Front Squats (just did these with 30 seconds rest between sets to get some xtra volume):
    135x10
    135x10
    135x10

    Hanging Leg Raises:
    bw x 12
    bw x 12
    bw x 12
    bw x 12

    Squats felt a little off tonight. They have felt a little off for the last couple of weeks actually. Still repping it out and making progress but just a little off. It'll come around I'm sure. All in all...a good night.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  9. #634
    Moderator Brian Hopper's Avatar
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    No biggie bro, I've had those off days with my squat and it all works out. I'm having those off days with my deadlift as we speak. It's just something we have to work through. But like you said, your still making progress and that's the most important thing.

    Nice work overall!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  10. #635
    WBB Team Captain Coke's Avatar
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    Solid nonetheless with those squats bro.

  11. #636
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    No biggie bro, I've had those off days with my squat and it all works out. I'm having those off days with my deadlift as we speak. It's just something we have to work through. But like you said, your still making progress and that's the most important thing.

    Nice work overall!!!
    Yeah we all have them I guess. Can't be on point every day.

    Quote Originally Posted by Coke View Post
    Solid nonetheless with those squats bro.
    Thanks buddy!
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  12. #637
    Senior Member jkstrength's Avatar
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    So I had a good reason for my squats being off on Monday. I was getting sick! After I got home I ate dinner and puked my brains out for the next 24 hours. I don't remember ever being this violently ill in my adult life. I have been pretty much useless since then and had to skip my Wednesday bench session. However, by today I was feeling good enough to get back to work and make an attempt at deadlifting so here it goes...

    12/21/12 - Deadlift

    Deadlift (Sumo):
    135x5
    135x5
    225x5
    315x3
    405x3
    Working Sets (added Belt)
    460x3
    460x3
    460x3
    460x3
    460x3

    RDL:
    185x12
    185x12
    185x12

    GHR:
    Bw x 10
    Bw x 10
    Bw x 10

    Weighted Situps:
    3x10

    Every rep felt horrible and heavy as hell but I made it through. I took it extremely easy with the assistance and got out of there. I have eaten practically nothing since Tuesday so down a few pounds but coming back. Gonna hit my bench work tomorrow and deload starting Monday. Just a little speed bump. It happens to all of us. The important thing is I got my numbers for this week.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  13. #638
    WBB Team Captain Coke's Avatar
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    Like how you handled the ordeal, keepin it rolling.

  14. #639
    Moderator Brian Hopper's Avatar
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    Damn that sucks, I hate when I get sick and I'm in the middle of a kick ass training cycle. Props on going in and getting the work done!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  15. #640
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    Like how you handled the ordeal, keepin it rolling.
    Thanks buddy. Only way I know how.

    Quote Originally Posted by Brian Hopper View Post
    Damn that sucks, I hate when I get sick and I'm in the middle of a kick ass training cycle. Props on going in and getting the work done!!!
    Thanks Brian. Yeah it sucks but it happens to everybody eventually.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  16. #641
    Senior Member jkstrength's Avatar
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    Saturday 12/22/12 - Bench:

    Bench:
    135x8
    135x5
    185x5
    225x3
    275x5
    Working Sets
    305x3
    305x3
    305x3
    305x3
    305x3

    Close Grip Bench against Monster Minis:
    185x10
    185x10
    185x8

    Neutral Grip Chins:
    bw x 10
    bw x 10
    bw x 10
    bw x 10

    Skulls:
    80x12
    80x12
    80x12
    80x12

    Chins (palms facing):
    bw x 10
    bw x 10
    bw x 10
    bw x 10

    Today is normaly my upper assistance day but since I missed bench day on Wednesday because of the flu I hit it today. This cycle I have been bumping this day to 315 but I just couldn't do it today so I stuck with the actual numbers. Deload starts Monday and it couldn't have come at a better time. Not my best performance but, like Friday, I hit my numbers and pushed as hard as I could.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  17. #642
    Moderator Brian Hopper's Avatar
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    As long as you got what you needed. I'm deloading this week also and I can't wait, lol.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  18. #643
    Powerlifter/Strongman J L S's Avatar
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    looking strong JK, recovered from that illness well!
    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. #644
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    As long as you got what you needed. I'm deloading this week also and I can't wait, lol.
    Yeah me either. I think I need it.

    Quote Originally Posted by J L S View Post
    looking strong JK, recovered from that illness well!
    Thanks J. Still recovering a little.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  20. #645
    Senior Member jkstrength's Avatar
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    This week so far...

    Monday 12/24/12 - Squat Deload

    Squat:
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3

    Dbell Lunges:
    50(each hand) x 10 each leg x 3 sets

    RDL:
    185x10
    185x10
    185x10


    Wednesday 12/26/12 - Bench Deload

    Bench:
    185x5
    185x5
    185x5
    185x5
    185x5

    Chins (palms facing):
    bw x 10
    bw x 10
    bw x 10
    bw x 10
    bw x 10

    Dbell Bench:
    110x8
    110x8
    110x8
    110x8

    Chins (neutral grip):
    3x8

    Took it pretty easy on squat deload because I was feeling a little beat up there although my ass hurts from the lunges, lol. I was feeling great on bench so I pushed the assistance a little more than a normal deload week but still kept the bench very light. I'm feeling like my old self again and ready to hit it hard on Monday.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  21. #646
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by jkstrength View Post
    Deload starts Monday and it couldn't have come at a better time.
    No joke, was thinking the other day about how valuable timing is in the scheme of things.

    Doing well this deload week.

  22. #647
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    No joke, was thinking the other day about how valuable timing is in the scheme of things.

    Doing well this deload week.
    Yes it is Coke. Funny how things work out sometimes.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  23. #648
    Senior Member jkstrength's Avatar
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    Monday 12/30/12 - Squat

    Squat:
    135x5
    135x5
    225x3
    275x3
    315x2
    365x1
    added belt
    405x1
    425x1
    working sets (added wraps)
    460x1
    460x1
    460x1
    460x1

    Front Squats:
    185x5
    205x5
    205x5
    205x5
    205x5
    205x5

    Dumbell Lunges:
    60 (each hand) x 8 reps each leg x 3 sets

    I knew today was gonna be rough. Aside from being sick last week, I did some major snowshoeing this weekend up in the mountains. Combine that with very little sleep and my legs were toast. However, although they moved slow, I got my numbers. Things are feeling pretty good.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  24. #649
    WBB Team Captain Coke's Avatar
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    Excellent with those squats and lunges guy.

  25. #650
    Powerlifter/Strongman J L S's Avatar
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    nice job on the squats JK! All the best for '13!
    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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