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Thread: JK's Road to Elite

  1. #126
    WBB Team Captain Coke's Avatar
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    Wish you the best as you keep everything moving along.

  2. #127
    Moderator Brian Hopper's Avatar
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    I was wondering where you went, lol. Glad to see your back is feeling better. Nice work 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

  3. #128
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    Wish you the best as you keep everything moving along.
    Thanks Buddy!
    Quote Originally Posted by Brian Hopper View Post
    I was wondering where you went, lol. Glad to see your back is feeling better. Nice work bro!!!
    Haha. yeah I graduated so thought a vacation was in order. Feeling good and rested.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  4. #129
    Senior Member jkstrength's Avatar
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    Wednesday 5/16/12 - Bench

    Bench:
    280x2
    280x2
    280x2
    280x2

    Paused bench against light bands:
    205 + bands x 5
    205 + bands x 5
    205 + bands x 5

    Barbell Rows:
    185x8
    185x8
    185x8
    185x8
    185x8

    Side Raises:
    3x10

    Curls:
    3x20

    Good day but the benches felt heavy. Meet cycle starts next week and I think I am going back to conjugate periodization for this meet for a couple of reasons.
    1) the main reason I switched is I was feeling beat up alot but guess what, I'm feeling beat up no matter what I do so might as well go with what works which brings me to my next reason...
    2) I've gotten to masters level with conjugate with no signs of slowing down so I'm pretty sure I can adjust and make my run at elite with it too.
    3) It a hell of alot of fun.

    We'll see what happens....
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  5. #130
    Senior Member jkstrength's Avatar
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    Friday 5/18/12 - Deadlift

    Deadlift:
    405x2
    405x2
    405x2
    405x2

    GHR:
    bw x 10 x 4 sets

    Farmers Carrys:
    210 each hand x 60 feet x 4 sets

    Decent day. Deads felt heavier than they should have but they probably should as I haven't been going to heavy the last 2 months. That all changes Monday when the meet cycle starts. I've got 11 weeks to train my ass off and take my first shot at 1400. If I don't get it, it won't be because I didn't work for it. By the way, the farmers were killer and fun as hell.
    Last edited by jkstrength; 05-18-2012 at 01:21 PM.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  6. #131
    Moderator Brian Hopper's Avatar
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    Nice work bro, im looking forward to following your 11 weeks of intense training!!!
    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. #132
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Nice work bro, im looking forward to following your 11 weeks of intense training!!!
    Thanks Brian. I'm looking forward to it too! Body is feling pretty good so thats a good thing.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  8. #133
    Senior Member jkstrength's Avatar
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    Monday 5/21/11 - ME Upper

    1-board Press:
    bar x some
    135x10
    135x5
    185x5
    added 50 pounds chain
    225x3
    245x3
    275x1
    295x1
    315x1
    325x1
    330x1

    Flat Dbell Press:
    85x10
    85x10
    85x10

    Barbell Rows:
    185x10
    185x10
    185x10
    185x10
    185x10

    SKulls:
    70x12
    90x12
    90x12
    90x12

    Dbell Curls:
    3x12

    Start of meet cycle and it started off great. Had some more in me on the main movement but decided to end it on a good, heavy single rather than risk a miss. Everything else was fine. Its great to be lifting heavy again!
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  9. #134
    WBB Team Captain Coke's Avatar
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    Glad to see the heavy bench work, this should be a great run for you man, will rock the next meet.

  10. #135
    Moderator Brian Hopper's Avatar
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    So far your off to a good start, nice work 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

  11. #136
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    Glad to see the heavy bench work, this should be a great run for you man, will rock the next meet.
    Thanks Coke. I hope your right!

    Quote Originally Posted by Brian Hopper View Post
    So far your off to a good start, nice work bro!!!
    Thanks Brian. Got alot of work to do but I'll get there.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  12. #137
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    Farmers are great gpp. Nice work in here.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


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  13. #138
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Justin Randal View Post
    Farmers are great gpp. Nice work in here.
    Thanks bro! Yeah farmers are great. My whole upper back is on fire for a day or two afterward.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  14. #139
    Senior Member jkstrength's Avatar
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    Wednesday 5/23/12 - DE Lower

    DE Squats:
    225 + light bands x 2 x 12 sets

    Ultra Wide Free Squats:
    185x10
    225x10
    225x10

    GHR:
    25x8
    25x8
    25x8
    25x8

    Side Bends/Weighted situps superset:
    60x12/25x10
    70x12/25x10
    70x12/25x10

    DE squats were without a box cause I want them as close to comp as possible. Still fast and explosive. Utra wide squats were to work on hamstring mobility and hip strength which mine sucks. Hoping it will help with my pull too. Can't hurt. Lovin the new GHR.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  15. #140
    Moderator Brian Hopper's Avatar
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    Nice DE 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

  16. #141
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Nice DE session!!!
    Thanks!
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  17. #142
    Senior Member jkstrength's Avatar
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    Thursday 5/24/12 - DE Upper

    DE Bench:
    175 + 60 pounds chain x 3reps x 9 sets

    Weighted Chins:
    bw + 45 x 8
    bw + 45 x 8
    bw + 45 x 8
    bw + 45 x 8

    Floor Press:
    185x8
    225x8
    225x8
    245x8

    Dbell Shoulder Press/barbell curl superset:
    10/20
    10/20
    10/20

    Right pec started to get tender at the delt tie-in so almost all pressing sets today were close grip. As I went on it got better and I was able to move to comp grip halfway through the floor presses but I was careful. Last thing I need right now is a torn pec. Ice and rest and I'll be good as new on Monday. Actually felt really strong today despite that so things are going well. Saturday is ME Lower and 4 inch block pulls are on the docket. Can't wait.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  18. #143
    Moderator Brian Hopper's Avatar
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    Strong pullups!!!
    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. #144
    Powerlifter/Strongman J L S's Avatar
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    good to see you back with the dark side!

    started off strong, i hear you on the box being taken away. Ive been sqautting without it for the best part of 8 weeks now on D/E days and my squat feels alot better for it.
    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/

  20. #145
    Moderator Brian Hopper's Avatar
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    I agree. I'm starting to do paused speed squats and hopefully I'll see a difference.
    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. #146
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by J L S View Post
    good to see you back with the dark side!

    started off strong, i hear you on the box being taken away. Ive been sqautting without it for the best part of 8 weeks now on D/E days and my squat feels alot better for it.
    Haha, I couldn't stay away. I feel alot better just lifting heavy, physically and mentally. Yeah box wasn't doing anything for me so why use it? I need to tighten up my form a bit anyway.

    Quote Originally Posted by Brian Hopper View Post
    I agree. I'm starting to do paused speed squats and hopefully I'll see a difference.
    Yeah I'm hoping to see a difference too.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  22. #147
    Senior Member jkstrength's Avatar
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    Saturday 5/26/12 - ME Lower

    Sumo Pulls Against Chains:
    135x110
    135x5
    225x5
    315x3
    added 50 pounds chain
    405x1
    460x4 (approximately 510 at the top)

    Comp Squats (70%):
    315x5
    315x5
    315x5

    Hanging Leg Raises:
    bw + 15 pound chain x 10 x 3 sets

    Great day for the first ME session of the cycle. This is what I like and what works for me. I was scheduled to pull from blocks with straight weight but last night I changed it up a bit to pull from the floor, where I feel I need some work. Previous best was 460 x 5 straight weight so this was probably a good bit better than that and since this was my first ME attempt at this movement, it was a PR by default. It was tough squatting after this but I think it will pay off in the end with a strong squat.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  23. #148
    Moderator Brian Hopper's Avatar
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    Strong pulls!!!
    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. #149
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Strong pulls!!!
    Thanks Brian! I recently changed my set up a little bit and I think it is paying off. I used to dance around and do some pre-pull rituals and I think I was 1)wasting energy and 2) psyching myself out a little. So now I take my breath while standing and then just reach down, get my grip, sit back and rip it. I think I'm able to stay tighter this way.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  25. #150
    Senior Member jkstrength's Avatar
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    Monday 5/28/12 - ME Upper

    Close Grip Bench:
    135x10
    135x5
    185x5
    225x3
    275x2
    300x3

    Comp Bench:
    185x12
    185x12
    185x12

    Barbell Rows:
    190x10
    190x10
    190x10
    190x10

    Dbell Skulls (30 seconds rest):
    30x12
    30x12
    30x12
    30x12

    Dbell side raises:
    25x12
    25x12
    25x12

    I'm capable of more on close grip but it wasn't going to happen today. Still hit a heavy triple and got some good work in. Feeling good about August.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

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