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Thread: Polk's Road to Elite

  1. #26
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    solid benching today mate...keep it up

  2. #27
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    Quote Originally Posted by Brian Hopper View Post
    Strong pulls!
    Thanks man...

    Quote Originally Posted by RobmoriRB View Post
    solid benching today mate...keep it up
    Thanks, my Bench is embarrassing...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  3. #28
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    hey it took me 2 months to get my bench up 50lbs.....some people are natural benchers and some just have to work harder then others.....it will get there!!

  4. #29
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    Quote Originally Posted by RobmoriRB View Post
    hey it took me 2 months to get my bench up 50lbs.....some people are natural benchers and some just have to work harder then others.....it will get there!!
    Thanks, ya I am almost 6'3 and I have super long arms, which aid my Pull, and kill my Bench... In the time I brought my Pull up over 150 lbs, I got my Bench up like 30 hahaha, it is finally starting to take off, with the help of Josh Bryant...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  5. #30
    Senior Member ChadDresden's Avatar
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    nice job man...500 for 15 singles lol...jesus!
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  6. #31
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    Quote Originally Posted by ChadDresden View Post
    nice job man...500 for 15 singles lol...jesus!
    Ya man... 30 Seconds rest too... I got 520 for same protocol this Friday...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  7. #32
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    Tried to Squat Tuesday, Hammy was tweaked from weekend activities... No go, hopefully cab Pull Friday...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  8. #33
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    Thursday 8/16/12 - Bench

    Trained @ Go Hard Barbell

    JS

    preWO - Regular preWO Cocktail, BCAAs, & Kreaklyn

    iWO - BCAAs

    DYNAMIC WARMUP (Agile 8)

    BENCH (Paused)

    Add Foam Roller for Arch
    Bar x Many x 2
    95 x 10
    135 x 8
    185 x 4
    Remove Foam Roller
    225 x 3
    245 x 1
    Add Inzer Z Wraps

    270 x 3 PR

    245 x 6,4,2 (Rest Paused)
    205 x 12,5,3 (Rest Paused)

    DIPS

    BW x 10
    BW+50 x 6,3,2 (Rest Paused)

    CHINS

    BW x 8 x 6 Changing Grips

    ASSISTANCE (Lats, Chest, Upper Back, Triceps, Calves, & Abs)

    pWO - BCAAs, Kreaklyn, 2 Scoops Protein, & Chocolate Milk

    All in all a good day, still have some form issues to work out, but 270 moved really well... Leg is feeling pretty good, gonna try to Pull tomorrow, hope it lets me...

    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  9. #34
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    Friday 8/17/12 - Deadlift

    Trained @ Go Hard Barbell, rode Solo...

    JS

    preWO - Regular preWO Cocktail, BCAAs, & Kreaklyn

    iWO - BCAAs

    DYNAMIC WARMUP (Agile 8)

    SQUATS

    Bar x Many x 2
    135 x 10,3

    225 x 2 x 6

    PULLS

    135 x 6
    225 x 4
    315 x 2
    365 x 1
    405 x 1
    Added Belt
    455 x 1

    520 x 1 x 15 w/ 30ish Sec Rest (My set up takes a little time, and based on my Hammy I wasn't as strict as usual, but I doubt I went over 45 sec, and adhered pretty close to 30 Sec... These looked faster, and smoother than they felt... Hands are a little beat up, and Hammy/Hips weren't firing as well as I liked, but I still got em all in...

    DEAD SQUAT FROM SUMO PULL STANCE

    315 x 1
    Add Belt
    365 x 1
    405 x 1

    470 x 1 x 4 - Better than last week...

    BB ROWS

    190 x 6 x 3

    GHR

    4 Set

    REVERSE HYPER

    3 Sets

    ASSISTANCE (Biceps, Yoke, Grip, Lots of Upper Back & Abs)

    pWO - BCAAs, Kreaklyn, 2 Scoops Protein, & Chocolate Milk

    Not GREAT day, but solid... I think I was a little reticent w/ the Pulls based on the Hip, and that's not really my style... I am a VERY aggressive lifter, and when I don't have that explosive aggression, my lifts tend to suffer... But rightfully so, I don't want to be hurt, so I was more aware of my body, instead of just SFW... Either way, On To The Next...

    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  10. #35
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    I love the idea of the dead squats....that looks like it is very effective to train with!!

  11. #36
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    Quote Originally Posted by RobmoriRB View Post
    I love the idea of the dead squats....that looks like it is very effective to train with!!
    I have done them two ways, like tonight with a Sumo Deadlift Stance, from apporximately the height of where I start to Pull from... And from Parallel with my Squat Stance... They do a few things, 1. Build a TON of confidence... 2. Help with Tightness & Power at Bottom... 3. And for the Deadlift build a lot of starting strength, or at least thats the idea... Plus they don't make you too sore, as there is no negative...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  12. #37
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    Sunday 8/19/12 - Upper

    Trained @ Go Hard Barbell, Solo...

    JS

    preWO - Reg. preWO Cocktail, BCAAs, & Kreaklyn

    iWO - BCAAs

    DYNAMIC WARMUP (Agile 8)

    CG BENCH

    Bar x 50
    Add Foam Roller for Arch
    95 x 15
    135 x 5
    185 x 3
    Remove Foam Roller
    225 x 2
    245 x 1

    Add Inzer Z Wraps
    265 x 4,4,3,2,1,1 PR (4) - I was supposed to do 3 x 5, but that wasn't in the cards today... So I did what I could, and then just did a few make up sets to make sure I could get my 15...

    PRESS

    135 x 10 x 2

    REVERSE GRIP INCLINE

    175 x 10 x 3

    ASSISTANCE (Upper Back, Triceps, Yoke, & Abs)

    pWO - BCAAS, Kreaklyn, & 2 Scoops Protein w/ Waximaize...

    Not what I was hoping for today... I knew after last week that whatever Josh put on the program on this day would be tough, because 260 x 5 was tough... Then I felt TERRIBLE today, so I knew it would be a challenge... I have been trying to do Josh's plan w/ Carb Backloading, and while I LOVE CBL, you just can't recover & prep from/for Josh's workouts without carbing up... I tried it last time and it didn't work out, thought I could do it this time, same issue... So I will go back to using the diet Josh prepared for me... After my Meet Prep I will be doing my own thing for a while, and will def. go back to CBL, but for now, I'm going to do what works...

    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  13. #38
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    how do you find the foam roller?

  14. #39
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    Quote Originally Posted by RobmoriRB View Post
    how do you find the foam roller?
    I'd recommend getting one from EFS...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  15. #40
    Senior Member ChadDresden's Avatar
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    Good job on the pressing. That's what it's all about! Getting your prescribed work in regardless of how you feel...nice job man.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  16. #41
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    Quote Originally Posted by ChadDresden View Post
    Good job on the pressing. That's what it's all about! Getting your prescribed work in regardless of how you feel...nice job man.
    Thx bro, no excuses...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  17. #42
    Powerlifter/Strongman J L S's Avatar
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    nice work polk, deadlift set up is absolutely brutal
    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/

  18. #43
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    Quote Originally Posted by J L S View Post
    nice work polk, deadlift set up is absolutely brutal
    Thanks Jay... What do you mean about Set Up?
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  19. #44
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    Tuesday 8/21/12 - Squat

    Trained @ Go Hard Barbell....

    JS

    preWO - Reg. preWO Cocktail, BCAAs, & Kreaklyn

    iWO - BCAAs

    DYNAMIC WARMUP (Agile 8 & Reverse Hypers)

    SQUAT

    Bar x Many x 3
    135 x 10
    225 x 5
    275 x 3
    315 x 2
    Add Belt
    365 x 1

    415 x 3
    460 x 3 PR - I did these w/ just Knee Sleeves on, and I feel like it moved better than 450 did two weeks ago with Wraps, a good sign, really happy to be able to Squat, after the pulled Hammy...

    PAUSED SQUATS

    365 x 3 x 8 - Holy Volume

    BANDED FREE SQUATS

    300 + Doubled Minis x 2 x 4 - Holy VOLUMEEEEE....

    GHR

    4 x 6

    ASSISTANCE (Forearms, Yoke, Hams, Glutes, Hips, & Abs)

    pWO - BCAAs, Kreaklyn, 2 Scoops Protein w/ Waximaize...

    Solid day, got my work in, feel good moving forward...

    Recovery Work & Conditioning Tomorrow, Benching Thursday....

    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  20. #45
    Powerlifter/Strongman J L S's Avatar
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    15 singles with weights like that haha and minimal rest... = brutal

    and congrats on the squat PR!! awesome
    Last edited by J L S; 08-22-2012 at 05:01 PM.
    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/

  21. #46
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    Quote Originally Posted by J L S View Post
    15 singles with weights like that haha and minimal rest... = brutal

    and congrats on the squat PR!! awesome
    Ahhh yes, don't remind me, I got it again on Friday... Can't wait...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  22. #47
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Polk17 View Post
    Ahhh yes, don't remind me, I got it again on Friday... Can't wait...
    haha, what weight this week? up another 10-15lbs?
    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/

  23. #48
    Moderator Brian Hopper's Avatar
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    Nice squat 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

  24. #49
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    Quote Originally Posted by J L S View Post
    haha, what weight this week? up another 10-15lbs?
    Ya up 15, 545 x 1 x 15...

    Quote Originally Posted by Brian Hopper View Post
    Nice squat session!
    Thanks my dude, feeling it all over today... Which I dig...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  25. #50
    Senior Member ChadDresden's Avatar
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    I feel ya on the volume my friend. I just kicked mine up to my regular meet training cycle volume. I modified the Josh Bryant rest/pause squat program I ran last meet. I hadn't done as much volume as I did today in about 10 weeks and it killed me lol. I feel your pain!
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

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