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Thread: JK's Road to Elite

  1. #76
    Moderator Brian Hopper's Avatar
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    I can see where it would help out with your raw squat. I'm going to work them in eventually, i'm in the middle of a cycle right now so maybe after this one I might throw them in.
    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

  2. #77
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    I can see where it would help out with your raw squat. I'm going to work them in eventually, i'm in the middle of a cycle right now so maybe after this one I might throw them in.
    Cool. What meet are you cycling for?
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  3. #78
    Senior Member jkstrength's Avatar
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    Thursday 4/12/12 - Upper Assistance

    Incline Bench:
    225x5
    225x5
    225x5

    Dbell Shoulder Press:
    52x10
    55x10
    55x10

    Dbell Rows:
    90x10
    90x10
    90x10

    Barbell Curls:
    3x12

    Nothing too exciting. Just some upper assistance to bring up some weaknesses. Entire workout took 30 minutes. Lol.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  4. #79
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by jkstrength View Post
    Cool. What meet are you cycling for?
    My next meet will be Raw United Tony Conyers Extravaganza. It's not till October, so I have ALOT of time, 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

  5. #80
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    My next meet will be Raw United Tony Conyers Extravaganza. It's not till October, so I have ALOT of time, lol.
    Haha yeah you have quite a while. Thats good though. Time to get strong.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  6. #81
    Senior Member jkstrength's Avatar
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    Saturday 4/14/12 - Squat

    Squat:
    375x3
    375x3
    375x2
    375x2

    Front Squat:
    135x5
    185x5
    185x5

    Weighted Situps:
    3x10

    Kind of a shitty day. Squats felt heavy and form felt off. Adjusting some things in the cycle to get back on track. No big deal. Anytime you try a cycle for the first time, you gotta make adjustments to make it work for you.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  7. #82
    WBB Team Captain Coke's Avatar
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    Still on point with the squats, great readjustment.

  8. #83
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    Still on point with the squats, great readjustment.
    Thanks buddy. Hopefully it corrects some things.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  9. #84
    Senior Member jkstrength's Avatar
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    Monday 4/16/12 - Bench

    Bench:
    245x3
    245x3
    245x3
    245x3
    245x3

    Weighted Chins:
    bodyweight + 45 x 8 x 3 sets

    skulls
    70x10
    70x10
    70x10
    70x10

    Dbell Shoulder Press:
    40x12
    40x12
    40x12

    Hammer Curls:
    3x12

    Felt really good today. Plan is back on track.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  10. #85
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by jkstrength View Post
    Plan is back on track.
    No joke man, good deal.

  11. #86
    Moderator Brian Hopper's Avatar
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    Solid bench session!!!
    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. #87
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    No joke man, good deal.
    Thanks Coke!

    Quote Originally Posted by Brian Hopper View Post
    Solid bench session!!!
    Thanks Brian! BTW I went and vistited you log and I think you and I are on almost the exact same training cycle! Funny how alike we think when it comes to training.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  13. #88
    Moderator Brian Hopper's Avatar
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    Great minds think alike!!!

    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

  14. #89
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    Quote Originally Posted by jkstrength View Post
    Thanks Brian! BTW I went and vistited you log and I think you and I are on almost the exact same training cycle! Funny how alike we think when it comes to training.
    On the same cycle? Wait.... wut?

    But seriously awesome job on the training. Looks like you're making some serious progress, keep it up!

  15. #90
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Great minds think alike!!!

    Haha, I guess!

    Quote Originally Posted by Rileigh View Post
    On the same cycle? Wait.... wut?

    But seriously awesome job on the training. Looks like you're making some serious progress, keep it up!
    Hahahaha! That one made my day.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  16. #91
    Senior Member jkstrength's Avatar
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    Wednesday 4/18/12 - Deadlift

    Deadlift (sumo):
    365x3
    365x3
    365x3
    365x3
    365x3

    RDL:
    185x10
    225x10
    225x10

    Hanging Leg Raises:
    3x12

    Hip Thrusts:
    135x10
    135x10
    135x10

    Good day today. 365 flew up, of course, so I used it mostly for form work. I'm experimenting with a little wider stance so we'll see.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  17. #92
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    What are you weighing in at these days? Are you trying to gain or cut or just maintain? Also do you have another meet planned at all or another timeline of some sort?

    Your goals are getting closer!

  18. #93
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Rileigh View Post
    What are you weighing in at these days? Are you trying to gain or cut or just maintain? Also do you have another meet planned at all or another timeline of some sort?

    Your goals are getting closer!
    Weighing in around 180. I guess I'm maintaining but I don't really think about it. I just don't let myself get over 190 cause the cut is too much from any higher. Next meet is the USPA Rocky Mountain Regionals in August. Firt try at Elite since hitting Masters. We shall see...
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  19. #94
    Senior Member jkstrength's Avatar
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    Thursday 4/19/12 - Bench Assistance

    Close Grip Bench:
    185x8
    225x8
    225x8
    225x8

    Dbell Rows:
    80x10
    80x10
    80x10

    Dbell Bench:
    80x12
    80x12
    80x12

    EZ Curls:
    3x12

    Side Raises:
    3x10

    Pretty average day. Everything went well. Just hitting it hard and doing everything I can to get my total. Went to the chiropractor this morning for an adjustment and now I feel like me again. Haha. Today he shocked my by asking for an autographed picture of me lifting in a meet to hang in the waiting room. I was like, "Are you sure? I'm kind of a nobody" Lol. They have always been cool to me and helped me out alot with training so I said sure. Cool way to bring attention to our sport.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  20. #95
    Moderator Brian Hopper's Avatar
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    Thats cool bro, it makes you feel good. The place where I did my rehab for my knee wants a picture of me lifting also, I just haven't gotten around to it. But it helps to that my PT is my BFF, lol. I know to some it's not a big deal but to me it is, congrats brother, thats awesome!!!
    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. #96
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Thats cool bro, it makes you feel good. The place where I did my rehab for my knee wants a picture of me lifting also, I just haven't gotten around to it. But it helps to that my PT is my BFF, lol. I know to some it's not a big deal but to me it is, congrats brother, thats awesome!!!
    Yeah it does make you feel good. Its such an underground sport that recognition is always hard to come by so it's nice every once in a while. Thanks Brian!
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  22. #97
    Senior Member jkstrength's Avatar
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    Saturday 4/21/12 - Squat

    Squat:
    320x3
    320x3
    320x3
    320x3
    320x3

    Speed Box Squats Against Light Bands:
    185x3
    185x3
    185x3
    185x3
    185x3

    Weighted Dbell Lunges:
    50 (each hand) x 10 steps
    60 (each hand) x 10 steps
    70 (each hand) x 10 steps

    Weighted Situps:
    4x10

    My squat form was off for the first three sets but by the last two I was on again. Training partner said each one was at least 2 inches below parallel so thats good. Weight felt light but I was a little slow out of the hole so we decided to add in some speed work after to get some explosion back. Felt good. 500 raw is gonna fall in August. I'll add wraps when I hit 80% in the cycle to make sure I stay used to the feel and save my damn knee.
    Last edited by jkstrength; 04-21-2012 at 11:30 AM.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  23. #98
    WBB Team Captain Coke's Avatar
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    Very nice with the squats and lunges JK.

  24. #99
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    Very nice with the squats and lunges JK.
    Thanks Coke. Feels good to free squat again.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  25. #100
    Senior Member jkstrength's Avatar
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    Monday 4/23/12 - Bench

    Bench:
    260x3
    260x3
    260x3
    260x3
    260x3

    Banded (light bands) 1-board Press (paused):
    225x5
    225x5
    245x5

    Weighted Chins:
    bodyweight + 45 x 8
    bodyweight + 45 x 8
    bodyweight + 45 x 8

    Dbell Hammer Curls:
    4x12

    Felt great today. Benches felt like an empty bar. Each one was paused and faster than I expected. Its nice when it all comes together once in a while. Haha
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

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