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Thread: JK's Road to Elite

  1. #176
    Senior Member jkstrength's Avatar
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    Thursday 6/7/12 - DE Upper

    DE Bench:
    155 + 50 pounds chain x 3 x 9 sets

    Floor Press (Paused):
    225x8
    245x8
    245x8
    260x10

    Weighted Chins:
    bodyweight + 90 x 5 x 3 sets

    Band Pushdowns:
    3x20

    Since I'm deloading next week I went a little heavier on a couple things. I took some video, which I haven't done in forever, and I'll try to post it later today.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  2. #177
    Moderator Brian Hopper's Avatar
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    Some strong chins!!!
    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. #178
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Some strong chins!!!
    Thanks Brian! Haven't gone that heavy in a while. It was kinda rough. Haha.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  4. #179
    Senior Member jkstrength's Avatar
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    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  5. #180
    WBB Team Captain Coke's Avatar
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    Nice work in the vid.

  6. #181
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    Nice work in the vid.
    Thanks Coke!
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  7. #182
    Moderator Brian Hopper's Avatar
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    Looked strong bro!!! Does laying on a foam like that make a difference or does it just feel more comfortable?
    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

  8. #183
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Looked strong bro!!! Does laying on a foam like that make a difference or does it just feel more comfortable?
    It definitely makes it more comfy but I do it because I read an article Donnie Thompson wrote that said always use a pad on floor presses to save the elbows. I actually use a moving blanket I procured from a furniture store. Works like a charm. Lol
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  9. #184
    Senior Member jkstrength's Avatar
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    Saturday 6/9/12 - ME Lower

    Block Pulls (Sumo):
    135x5
    135x5
    225x5
    315x3
    405x2
    475x1
    515x1
    530x1 PR
    540x1 PR (triple bodyweight)

    Comp Squats:
    275x5
    275x5
    275x5

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

    Getting stronger.....vids to come soon.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  10. #185
    Senior Member jkstrength's Avatar
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    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  11. #186
    WBB Team Captain Coke's Avatar
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    Wow man, exceptional pulls!!

  12. #187
    Moderator Brian Hopper's Avatar
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    You made those look easy!
    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

  13. #188
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    Wow man, exceptional pulls!!
    Quote Originally Posted by Brian Hopper View Post
    You made those look easy!
    Thanks guys! They all felt pretty easy. I'm liking the new setup. Whatever I pull from 4 inch blocks, I can generally subtract 10 pounds an pull off the floor.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  14. #189
    Senior Member jkstrength's Avatar
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    Monday 6/11/12 - Deload Upper

    Banded Dbell Bench:
    70 + light band x 14
    70 + light band x 12
    70 + light band x 10

    Barbell Rows:
    155x15
    155x15
    155x15

    Dbell Side Raises:
    20x15
    20x15
    20x15

    Close Grip Bench:
    135x12
    135x12
    135x12
    135x12

    Deloading every fourth week this cycle to stay fresh. Gotta say I feel stronger and fresher than I ever have.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  15. #190
    WBB Team Captain Coke's Avatar
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    Way to be going about it, keeping things in check.

  16. #191
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    Way to be going about it, keeping things in check.
    Thanks buddy. Doing what I can.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  17. #192
    Senior Member jkstrength's Avatar
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    Wednesday 6/13/12 - Deload Lower

    DE Squats:
    225 + light bands x 2 x 8 sets

    RDL:
    135x12
    135x12
    135x12

    GHR:
    bw x 15
    bw x 15
    bw x 15

    Conventional Deads:
    225x5
    225x5
    225x5

    Nothing much to report. Very light, low intensity deload day. I feel great and my form on all lifts feels better than ever.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  18. #193
    Senior Member jkstrength's Avatar
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    Thursday 6/14/12 - DE Upper

    DE Bench:
    155 + light bands x 3 x 9

    Floor Press (paused):
    225x10
    225x10
    225x10

    Chins:
    bw x 25
    bw x 14
    bw x 10

    Band Pushdowns/dbell military superset:
    20/20
    20/20
    20/20

    Kept everything light and high reps today. Light lower stuff on Saturday then back crankin it back up!
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  19. #194
    WBB Team Captain Coke's Avatar
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    Fine with the deloading days bro.

  20. #195
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    Fine with the deloading days bro.
    Thanks buddy. Trying to stay healthy as I can.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  21. #196
    Senior Member jkstrength's Avatar
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    Saturday 6/16/12 - Deload Lower

    Squat:
    135x10
    135x5
    225x5
    (70%)
    315x2
    315x2
    315x2
    315x2

    Front Squat:
    135x10
    135x10
    135x10

    GHR:
    bw x 12
    25 x 12
    25 x 12

    Deads (sumo):
    315x1
    315x1
    315x1
    315x1
    315x1

    Kept it light and worked on form. Form on squat is feeling better than ever.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  22. #197
    Senior Member jkstrength's Avatar
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    Monday 6/18/12 - ME Upper

    1 board Bench:
    135x10
    135x5
    185x5
    225x3
    added 50 pounds chain
    275x1
    300x1 (90%)
    330x1 (100%)
    335x1 PR

    Close Grip Bench:
    225 + 50 pounds chain x 5 x 4 sets

    Barbell Rows:
    185x10
    185x10
    185x10
    185x10

    Dbell Shoulder Press:
    50x10
    50x10
    50x10
    50x10

    Facepulls:
    3x15

    Not a big PR but got my 3 lifts in over 90% and got it done. Feeling good.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  23. #198
    Moderator Brian Hopper's Avatar
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    Nice PR bro!!!
    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. #199
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Nice PR bro!!!
    Thanks buddy!
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  25. #200
    Powerlifter/Strongman J L S's Avatar
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    sorry its late jk but pulls looked great, the last looked the best!!

    strong benching too, thats a sweet PR
    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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