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Thread: J-Bone's Training Log

  1. #1
    professional psychopath
    Join Date
    May 2007
    Location
    South Side Gym
    Posts
    280

    J-Bone's Training Log

    Figured it was time to start one of these up again.

    Just finished up competing two weeks ago at the Europa in Hartford where I bombed spectacularly. Actually I hit a 600 raw squat and messed up my shoulder on the opening bench. So for now its rehab, raw training, and planning for some big numbers back in gear later this fall.

    Currently I train with Vincent Dizenzo and Tee Tee McCray. Previously I also trained with Matt Rhodes. Much of this training has come from them along with a lot of help and patience. Special thanks as well to our training partner Brian Holloway who has been a big help in the programming department.

    Last two weeks training.

    7/8/12 -
    Raw Squat
    Bar x 2 x 5
    145 x 2 x 5
    235 x 4
    325 x 4 @ 7
    415 x 4 @ 8
    505 x 4 @ 9
    485 x 4 @ 9

    SLDL
    135 x 4 x 10

    Hammer Strength Rows
    4 x 10

    Pulldown Abs
    4 x 10

    7/10/12
    Raw Bench
    Bar x 2 x 5
    135 x 2 x 5
    225 x 5 x 5

    Close Grip Incline
    135 x 5 x 5

    Hammer Strength Row
    5 x 10

    DB Military Press
    40 x 4 x 10

    7/11/12
    Deficit Deadlifts w/120lbs chain
    135 x 3
    225 x 3
    315 x 3
    405 x 3
    405 + 40lbs chain x 3
    405 + 80lbs chain x 3 @ 8
    405 + 120lbs chain x 3 @ 8.5

    SSB Squats w/120 chain
    Bar + 120lbs chain x 5
    150 + 120lbs chain x 5 @ 8
    240 + 120lbs chain x 5 @ 8.5
    240 + 120lbs chain x 5 @ 9

    Lat Pulldowns
    4 x 10

    Pulldown Abs 4 x 10

    7/13/12
    Bench to Foam
    Bar x 2 x 5
    95 x 5
    135 x 5
    185 x 3
    225 x 3 @ 7
    275 x 3 @ 7
    315 x 2 @ 8
    365 x 2 @ 9
    335 x 1 @ 9

    CSR's
    2 Plates x 4 x 10

    ss/ Face Pulls
    Orange Band 4 x 15

    DB Tricep Extensions
    4 x 10

    DB Side Laterals
    4 x 10 - Start at 40 and drop by 5 pounds per set. These were terrible.

    7/15/12
    Raw Squat
    Bar x 2 x 5
    145 x 5/3
    235 x 3
    325 x 3 @ 7
    415 x 3 @ 8
    525 x 3 @ 9
    485 x 2 x 3 @ 9

    This was a rep PR for me. Felt really good and easy. Slacked off a little bit on the unrack from the monolift.

    Raw Deadlift
    135 x 3
    225 x 3
    315 x 3
    405 x 3
    495 x 3
    585 x 3

    SLDL
    225 x 3 x 10

    Shrugs (from Hammer Strength Machine)
    4 x 10 - 2 plates per side

    Pulldown Abs
    4 x 10 (90lbs)
    Last edited by Jonah; 07-15-2012 at 03:09 PM.
    Clearly, daddy didn't beat you enough as a child. If you were in front of us you'd show respect, so don't be an internet punk. - Matt Rhodes

  2. #2
    professional psychopath
    Join Date
    May 2007
    Location
    South Side Gym
    Posts
    280
    7/16/12 - Monday

    20 minutes Cardio
    Mobility, Biceps, Stuff and Things.

    7/17/12 - Tuesday

    Raw bench
    bar x 2 x 5
    95 x 5
    135 x 5
    185 x 3
    225 x 3 @ 7
    275 x 3 @ 8
    315 x 2 x 3 @ 8
    335 x 2 x 3 @ 8

    JM Press
    135 x 8
    225 x 3 x 8

    Hammer Strength Rows
    5 x 10

    Rope Pushdowns
    4 x 10
    Clearly, daddy didn't beat you enough as a child. If you were in front of us you'd show respect, so don't be an internet punk. - Matt Rhodes

  3. #3
    SFW! drew's Avatar
    Join Date
    May 2003
    Location
    CT
    Posts
    8,170
    Thanks for mentioning me, a-hole.


    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

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