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Thread: JK's Road to Elite

  1. #651
    Jersey Iron Barbaccio's Avatar
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    Very nice squatting JK!

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  2. #652
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    Excellent with those squats and lunges guy.
    Thanks buddy! I'm liking the lunges lately for some reason.

    Quote Originally Posted by J L S View Post
    nice job on the squats JK! All the best for '13!
    Thanks J! You too buddy.

    Quote Originally Posted by Barbaccio View Post
    Very nice squatting JK!
    Thanks Tone! Looking for that 500 squat in February. I know its there.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  3. #653
    Moderator Brian Hopper's Avatar
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    Dude, the way your going, I don't see 500 being a problem. Are you starting to use wraps again instead of sleeves?
    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. #654
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Dude, the way your going, I don't see 500 being a problem. Are you starting to use wraps again instead of sleeves?
    I hope your right Brian. Actually what I have been doing is kind of a combo. I work up to a heavy single without wraps or sleeves then throw on the wraps for my working sets. Actually the 425 last night was a wrap-less PR although it doesn't mean a whole lot cause I've never worked up to a max wrap-less and the 425 was not a max. My hope is to keep hitting submax PRs wrapless during my warmups to push my wrapped PR further. Make sense? Haha!
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  5. #655
    Senior Member jkstrength's Avatar
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    Wednesday 1/2/12 - Bench

    Bench:
    bar x some
    135x10
    185x5
    225x3
    275x2
    315x1
    Working Sets
    345x1
    355x1
    355x1
    355x1

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

    Dbell Bench:
    120x10
    120x10
    120x9

    Dbell Skulls:
    3x12

    Chins (Neutral Grip):
    bw x 10
    bw x 8
    bw x 8

    Heavy week this week and I'm loving it. Everything is coming along nicely so far.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  6. #656
    Moderator Brian Hopper's Avatar
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    Nice benching!!!
    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

  7. #657
    WBB Team Captain Coke's Avatar
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    Amazing benching sets Jeremy!

  8. #658
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Nice benching!!!
    Quote Originally Posted by Coke View Post
    Amazing benching sets Jeremy!
    Thansk guys! Appreciate your support.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  9. #659
    Senior Member jkstrength's Avatar
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    Training for Friday and Saturday

    Friday - Deadlift

    Deads:
    135x5
    135x5
    225x5
    315x5
    405x3
    455x1
    500x1
    Working Sets
    520x1
    520x1
    500x1
    500x1

    RDL:
    275x10
    275x10
    275x10

    Sumor Deads (form work(:
    alot up to 405

    Hanging Leg Raises:
    3x12

    Everything was way off on this night. My start position was shit. So I dropped back down to 500 to clean it up and I couldn't. So I dropped way down and pulled lighter singles till I was satisfied with my start. After watching the video I was embarassed with how bad my start was. I was starting with my back almost parallel to the floor. LOL! The good news.....I can pull well in to the 500s with horrible form. The bad news.......my form is bad right now. I'll get it corrected.


    Saturday - Bench Assistance

    Close Grip Bench:
    225x8
    225x8
    225x8
    225x8

    Log Press:
    4x8

    Barbell Rows/Curls Superset:
    205x12/35x12 done for 4 sets

    Everythign felt good tonight. After I was done I loaded the bar with 135 and practiced my pull start position. Its a work in progress but I'm feeling better about it.
    Last edited by jkstrength; 01-06-2013 at 01:52 PM.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  10. #660
    WBB Team Captain Coke's Avatar
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    Dialing in and making corrections where needed, can't go wrong with that.

  11. #661
    Moderator Brian Hopper's Avatar
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    Post the video!!! 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

  12. #662
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    Dialing in and making corrections where needed, can't go wrong with that.
    No you can't Coke. Doesn't matter how strong you are if you can't perform the lift correctly. Lol

    Quote Originally Posted by Brian Hopper View Post
    Post the video!!! lol
    Haha. I'm working on getting it uploaded.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  13. #663
    Senior Member jkstrength's Avatar
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    Monday 1/7/12 - Squattin!

    Squat:
    135x5
    135x5
    225x5
    315x2
    365x2
    Working Sets (added belt and wraps)
    415x5
    415x5
    415x5

    Front Squats:
    225x5
    225x5
    225x5
    225x5

    Dbell Lunges:
    60 (each hand) x 16 reps (8 each leg) for 3 sets

    Tonight was brutal but I feel like I redeemed myself slightly. Every working set was a rep PR for squats so can't be mad about that. By the third set I was toast but the weight felt light which was a good feeling. I'll be sore but it is worth it.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  14. #664
    Moderator Brian Hopper's Avatar
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    Strong session, congrats on the rep PR!
    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. #665
    WBB Team Captain Coke's Avatar
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    Rugged leg day man, liking that.

  16. #666
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Strong session, congrats on the rep PR!
    Thanks Brian! It felt good.

    Quote Originally Posted by Coke View Post
    Rugged leg day man, liking that.
    Thanks Coke. Hope to have more like it.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  17. #667
    Senior Member jkstrength's Avatar
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    Wednesday 1/9/13 - Bench

    Bench:
    bar x alot
    135x10
    185x5
    225x3
    275x2
    295x2
    Working Sets
    325x2
    325x2 (all reps paused)
    325x3 (all reps paused)

    Weighted Chins:
    BW + 45 x 8
    BW + 45 x 8
    BW + 45 x 8
    BW + 45 x 8
    BW + 45 x 8

    Close Grip Bench:
    185x10
    225x10
    225x10
    225x10

    Barbell Curls:
    4x10

    Weights were popping off the chest tonight. I feel good and am injury free 4 weeks out.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  18. #668
    WBB Team Captain Coke's Avatar
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    In a good place JK, make no mistake.

  19. #669
    Jersey Iron Barbaccio's Avatar
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    Sorry I haven't been around brother! Your numbers are looking fantastic!

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  20. #670
    Senior Member jkstrength's Avatar
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    To anyone who reads my log...sorry I haven't been around. Life has been busy and something had to go. So here's what's been happening.

    1) I took and passed my NSCA CSCS exam so I am now a certified strength and conditioning specialist! Very stoked about that.

    2) I competed last night and hit PR's in all my lifts including a 63 pound total PR. Lifts were as follows:

    Weighed in at 193 with absolutely no cut and even after breakfast.

    Squat:
    450 - easy
    480 - easy
    500 - 20 pound all time PR an had another 20 in me.

    Bench:
    330 - easy
    350 - fast
    360 - 13 pound meet PR and had another 10-15 in me.

    Deadlift:
    500 - easy
    525 - very slow but no problems and a 12 pound PR
    540 - moved about and inch and stopped.

    Went 8 for 9 and totaled 1385 at 193 for a 63 pound total PR. I wanted 1400 and if I would have picked my numbers better i would have had it. Came in second out of five in my class and had the second best coefficient of the meet. Goal for this year is 1500 at 198 which is well within my capabilities once I fill out up to 200. BIG shout out to my man Tone for help with the programming. Two 9 week cycles of Jersey Iron Training have put almost 70 pounds on my total. Can't argue with those results.

    Also, since I am sponsored by the gym I work for, I keep a training log on their Facebook page. I don't have time to update two full time logs so ill try to post here once a week or so but my daily workouts are posted at the Wyoming Athlete Development Facebook page if you wanna check it out.
    Last edited by jkstrength; 02-10-2013 at 07:00 AM.

  21. #671
    Jersey Iron Barbaccio's Avatar
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    Awesome numbers JK! Very impressive! And only 40lbs away from a 400 bench!

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  22. #672
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Barbaccio View Post
    Awesome numbers JK! Very impressive! And only 40lbs away from a 400 bench!
    Thanks Tone. I couldn't have done it without you brother. Ill have that bench this year.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  23. #673
    WBB Team Captain Coke's Avatar
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    Congrats on both the certification and the new meet PRs, life is good!

  24. #674
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    Congrats on both the certification and the new meet PRs, life is good!
    Thanks you Coke! Yeah life is alright.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  25. #675
    Moderator Brian Hopper's Avatar
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    Wow, congratulations all around bro, awesome job!!!
    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

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