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Thread: JK's Road to Elite

  1. #51
    Senior Member jkstrength's Avatar
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    Monday 4/2/12 - Bench

    Close Grip Floor Press:
    285x4
    285x4
    285x4
    285x4

    Incline Dbell Press:
    70x10
    70x10
    80x10
    80x10

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

    Lying Tricep Extension:
    50x20
    50x20
    50x20

    Last and heaviest week of this mesocycle. Floor presses were tough this week but got the reps in. Looking forward to killing me some deficit pulls on Wednesday.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  2. #52
    Moderator Brian Hopper's Avatar
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    Are you focusing on certain movements?
    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

  3. #53
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Are you focusing on certain movements?
    Yeah, I am for a couple of reasons. One is to just give my body a break from the competition lifts. But I also designed the main movements during this mesocycle to concentrate on my weaknesses in the comp lifts. My teammates are running this program too and so far we are all responding well.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  4. #54
    WBB Team Captain Coke's Avatar
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    You do know your stuff, it's always good to see you navigate and chart your own way to higher heights.

  5. #55
    Moderator Brian Hopper's Avatar
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    That's cool, I am actually thinking about doing the same thing after my next meet. It's going to be tough once the baby's born. I'll probably only be able to compete once next year. So I figured I'll pick certain movements other then the main three and just train.
    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

  6. #56
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    You do know your stuff, it's always good to see you navigate and chart your own way to higher heights.
    Haha thanks Coke. I might as well use my education for something. LOL!

    Quote Originally Posted by Brian Hopper View Post
    That's cool, I am actually thinking about doing the same thing after my next meet. It's going to be tough once the baby's born. I'll probably only be able to compete once next year. So I figured I'll pick certain movements other then the main three and just train.
    I know what you mean. Since our newest addition its been difficult for me to contemplate traveling any sort of distance to compete. Thats why its just been local meets in the Denver area. It has been nice to concentrate on other lifts for a while. In two weeks we'll be back to the comp lifts though. Hopefully with a new level of strength.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  7. #57
    Senior Member jkstrength's Avatar
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    Wednesday 4/4/12 - Deadlift

    Conventional Deads (4 inch deficit):
    335x4
    335x4
    335x4
    335x4

    Good Mornings:
    95x10
    115x10
    115x10
    135x10

    Weighted Situps:
    4x10

    Farmers Carries:
    160 each hand x 4 sets x 30 yards

    Last week of deficit pulls and also the heaviest week. Cannot wait to pull from the floor! LOL. Got some video I'll try to post later.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  8. #58
    Senior Member jkstrength's Avatar
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    Thursday 4/5/12 - Bench Assistance

    Flat Dbell Press:
    70x10
    80x10
    80x10
    90x10
    105x10

    Barbell Rows:
    135x10
    185x10
    185x10
    205x10
    205x10

    Close Grip Bench (1-board):
    135x10
    185x10
    225x10
    235x10

    Dbell Side Raises/Dbell Curls superset:
    4x12

    Pretty good day. Trained at the commercial gym I work at so that was the only bad part.
    Last edited by jkstrength; 04-05-2012 at 07:13 PM.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  9. #59
    Moderator Brian Hopper's Avatar
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    Solid sessions!!! I wonder how weird it will feel when you pull from the floor. A 4" deficit is pretty high, 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

  10. #60
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Solid sessions!!! I wonder how weird it will feel when you pull from the floor. A 4" deficit is pretty high, lol.
    Haha. I actually, just for fun, hit 225 sumo off the floor as I was unloading the bar from deficits and it felt like the bar moved 2 inches.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  11. #61
    WBB Team Captain Coke's Avatar
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    Solid back-to-back efforts bro.

  12. #62
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    Solid back-to-back efforts bro.
    Thanks big guy!
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  13. #63
    Senior Member jkstrength's Avatar
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    Saturday 4/7/12 - Squat

    Box Squat (12 inch):
    305x4
    305x4
    305x4
    305x4

    Dbell Lunges:
    40 (each hand) x 10 (each leg)
    40x10
    50x10
    50x10

    Keg Carries:
    100 pound keg x 30 yards x 5 sets

    Hanging Leg Raises:
    4x12

    Last day of this mesocycle. Next week is optional deload (which I will probably partake in) and then we start with the competition lifts. Looking forward to it.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  14. #64
    Senior Member jkstrength's Avatar
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    Monday 4/9/12 - Bench

    Bench:
    290x3
    290x3
    290x3
    290x3

    2-Board Bench:
    255x5
    275x5
    275x5

    Weighted Chins:
    bw + 35 x 8
    bw + 45 x 8
    bw + 70 x 6

    Decided not to do the deload. My body is feeling good and I decided to just keep pushing, as this phase is only 3 weeks long. I thought 290 felt heavier than it should have but I haven't benched since my last meet so its to be expected. All the reps still went up pretty fast just not super fast.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  15. #65
    Powerlifter/Strongman J L S's Avatar
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    nice jk, lets see this return from all the hard work
    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. #66
    Moderator Brian Hopper's Avatar
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    Nice work!!! You don't do much accessory work do you?
    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

  17. #67
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by J L S View Post
    nice jk, lets see this return from all the hard work
    Thanks J. I'm hoping it turns out.

    Quote Originally Posted by Brian Hopper View Post
    Nice work!!! You don't do much accessory work do you?
    Thanks Brian. Haha, no I don't. I'm not blessed with the best recovery abilities.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  18. #68
    Moderator Brian Hopper's Avatar
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    Sometimes I feel like I do too much, lol. This is something I've been thinking about changing.
    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

  19. #69
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Sometimes I feel like I do too much, lol. This is something I've been thinking about changing.
    Well it seems to work for you. Lol! Honestly, after much trial and error, I just find I'm stronger, healthier, and feel better if I just go in, hit my main movement, get in a couple heavy assistance moves and call it good.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  20. #70
    Moderator Brian Hopper's Avatar
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    It might work for me but I still feel beat down sometimes, lol. I'm probably going to drop down to about 4 movements including the main lift on my bench session. I'm going to do some trail and error myself and see what works best for me. Like they say, sometimes less is more!!!
    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

  21. #71
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    It might work for me but I still feel beat down sometimes, lol. I'm probably going to drop down to about 4 movements including the main lift on my bench session. I'm going to do some trail and error myself and see what works best for me. Like they say, sometimes less is more!!!
    Very true. Less can be more.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  22. #72
    Senior Member jkstrength's Avatar
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    Wednesday 4/11/12 - Deadlift

    Sumo Deadlift:
    430x4
    430x4
    430x4
    430x4

    Conventional Block Pulls (8 inch blocks):
    315x5
    315x5
    315x5

    Hip Thrusts:
    135x10
    135x10
    135x10

    Weighted Situps:
    3x10

    First time sumo pulling since March 3rd. Form could have been better but hit my numbers and thats what counts. Just need to get my hips a little lower. I feel like my speed of the floor has gotten better for sure but it is still nowhere near my lockout strength. It'll come.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  23. #73
    Moderator Brian Hopper's Avatar
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    Nice work!!! I'm going to start throwing in some sumo work every now and then.
    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

  24. #74
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Nice work!!! I'm going to start throwing in some sumo work every now and then.
    Thanks Brian. I'd recommend it for sure. The hips can never be too strong IMO. Plus I think they have really helped my squat. When I converted to sumo I was struggling with 400 but after 6 months of pulling sumo I squatted an easy 452 at my last meet. I'd bet alot of that was directly related to all the sumo pulling I was doing.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  25. #75
    WBB Team Captain Coke's Avatar
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    Good job throughout Jeremy, looking fine.

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