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Thread: Heart and Nerve and Sinew - Joe's Log

  1. #26
    Wanna Be BIG Joe B's Avatar
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    Hang Snatch
    109 lbs x 1 rep
    139 lbs x 1 rep
    139 lbs x F x 2

    Squat
    245 lbs x 2 reps @ 6 RPE
    280 lbs x 2 reps @ 6 RPE
    310 lbs x 2 reps @ 7 RPE
    345 lbs x 2 reps @ 7.5 RPE
    375 lbs x 2 reps @ 9 RPE

    Bench Press
    150 lbs x 2 reps @ 6 RPE
    170 lbs x 2 reps @ 6 RPE
    190 lbs x 2 reps @ 7 RPE
    210 lbs x 2 reps @ 8 RPE
    230 lbs x 2 reps @ 8.5 RPE
    250 lbs x 1 rep @ 9.5 RPE

    Deadlift
    305 lbs x 1 rep @ 6 RPE
    350 lbs x 1 rep @ 7 RPE
    390 lbs x 1 rep @ 8 RPE
    435 lbs x 1 rep @ 9 RPE
    475 lbs x 1 rep @ 10 RPE

    Comments
    -I cut the snatches shorter than I had planned, my form was off and I didn't feel like messing around with them for too long. I had more important lifts to get to.
    -No new 1RM on squat this week, but all of the doubles felt good.
    -I hit a new 1RM on bench, and it was easier than I expected. I'm happy about that.
    -I was in the gym for three hours today, which I really can't be doing every week. So I'll need to switch it up a little bit... I'm thinking I'll move deadlifts to Thursday Back Day (I might actually do rack pulls instead). And for squat and bench, I'll try four doubles instead of five and see how that goes.
    __________________

    Weight: 233.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  2. #27
    Wanna Be BIG Joe B's Avatar
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    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  3. #28
    Wanna Be BIG Joe B's Avatar
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    Squat
    310 lbs x 5 reps x 2 sets @ 7.5 RPE
    310 lbs x 5 reps x 1 set @ 8.5 RPE

    RDLs
    30 reps (12,12,6)

    Front Squat
    30 reps (12,10,8)

    Leg Curls
    30 reps (12,12,6)

    Leg Extensions
    30 reps (12,12,6)

    Standing Calves
    45 reps (20,15,10)

    Seated Calves
    60 reps (20,20,20)
    __________________

    Weight: 233.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  4. #29
    Wanna Be BIG Joe B's Avatar
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    Bench Press
    200 lbs x 5 reps x 1 set @ 8 RPE
    200 lbs x 5 reps x 2 sets @ 8.5 RPE

    Incline DB Bench Press
    30 reps (12,10,8)

    Rope Pressdowns
    30 reps (12,12,6)

    Overhead DB Extensions (single arm)
    L - 30 reps (12,10,5,3)
    R - 30 reps (12,12,6)

    DB Side Laterals
    30 reps (12,8,7,3)

    Comments
    -I worked on leg drive while benching. It may take a few sessions to get comfortable with it, but I think driving my knees out was a good cue.
    __________________

    Weight: 233.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  5. #30
    Wanna Be BIG Joe B's Avatar
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    From yesterday...

    Bench Press
    150 lbs x 2 reps @ 6 RPE
    180 lbs x 2 reps @ 7 RPE
    205 lbs x 2 reps @ 7.5 RPE
    235 lbs x 2 reps @ 9.5 RPE

    Squat
    245 lbs x 2 reps @ 7 RPE
    290 lbs x 2 reps @ 7.5 RPE
    330 lbs x 2 reps @ 8 RPE
    375 lbs x 2 reps @ 9 RPE

    Comments
    -We had a yard sale in the morning, so by the time I got to the gym in the late afternoon, I was pooped. A lot of carrying furniture and other stuff up and down stairs, but now I finally have room in the garage to start building my gym... totally worth it! Anyways, I really had no intention of going for a 1RM today, just wanted to do the heavy doubles. I was in and out in 90 minutes.
    __________________

    Weight: 234.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  6. #31
    Wanna Be BIG Joe B's Avatar
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    From yesterday...

    Push Press
    135 lbs x 3 reps
    160 lbs x 1 rep
    185 lbs x F x 2

    Overhead Press
    75 lbs x 10 reps x 2 sets
    75 lbs x 15 reps

    DB Curls
    30 lbs (e) x 10 reps x 3 sets

    Standing Calf Raises
    75 lbs x 20 reps x 3 sets

    Fat Bar Bench
    135 lbs x 10 reps
    145 lbs x 10 reps
    155 lbs x 10 reps

    Forearm Rolls
    5 lbs x 10 reps x 3 sets

    DB Incline Bench
    30 lbs (e) x 10 reps
    35 lbs (e) x 10 reps
    35 lbs (e) x 15 reps

    Comments
    -First workout in my garage! I'm just waiting for one more piece in the mail (hopefully arriving today or tomorrow) and then I'll post some pics.
    -I'm going to do a lot of my accessories with the fat bar, at least until the novelty wears off. Everything but the push press today was done with fat bars.
    __________________

    Weight: 232.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  7. #32
    Wanna Be BIG Joe B's Avatar
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    2" Rack Pull
    305 lbs x 2 reps @ 6 RPE
    360 lbs x 2 reps @ 7 RPE
    410 lbs x 2 reps @ 7.5 RPE
    465 lbs x 2 reps @ 9.5 RPE

    Seated Row (band)
    20 reps x 3 sets

    Front Squat
    10 reps x 3 sets

    Deficit Deadlift
    10 reps x 3 sets

    Planks
    __________________

    Weight: 232.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  8. #33
    Wanna Be BIG Joe B's Avatar
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    2-Board Bench Press (speed)
    110 lbs + 40 lb chain x 2 reps x 10 sets

    Tricep Pushdown (band)
    53 reps (20,20,13)

    JM Press
    30 reps (10,10,10)

    1-Board Close Grip Bench Press
    26 reps (10,10,6)

    Obliques/Core
    __________________

    Weight: 234.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  9. #34
    Wanna Be BIG Joe B's Avatar
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    Squat
    325 lbs x 5 reps x 3 sets @ 8 RPE
    325 lbs x 5 reps x 3 sets @ 8.5 RPE
    325 lbs x 5 reps x 1 set @ 8.5 RPE <-- added knee wraps

    Lat Pulldown (band)
    60 reps (20,20,20)

    Rear Delt Flyes
    33 reps (12,12,9)

    Fat Bar Chins
    6 reps (3,2,1)

    Comments
    -Great squatting session today. I jumped 15 lbs from the last time I did sets of 5, and it was smooth sailing.
    -This was my first time using knee wraps, and it took me several tries just to get them wrapped lol. I was having a hell of a time tying it off at the end, they make it look so easy on YouTube. Eventually I got them both wrapped good enough to try a set. Squatting in them was pretty strange... different than I was expecting, but I guess I didn't know what to expect. I'll keep using them now and then.
    __________________

    Weight: 234.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  10. #35
    Wannabe a Beast BigNic's Avatar
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    great work in here, and kickass gym man
    Beer helped slow down my metabolism.... -ozzyman

  11. #36
    Wanna Be BIG Joe B's Avatar
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    Thanks Big Nic!
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  12. #37
    Wanna Be BIG Joe B's Avatar
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    Push Press
    165 lbs x 1
    185 lbs x F
    185 lbs x 1
    205 lbs x F
    205 lbs x F
    195 lbs x 1

    Fat Bar Overhead Press
    95 lbs x 5 reps x 3 sets @ 6 RPE

    DB Curls
    40 lbs (e) x 5 reps x 3 sets

    Seated Calves
    60 reps (20,20,20)

    Pec Flyes
    30 reps (10,10,10)

    Shrugs
    54 reps (20,20,14)

    Side Bends
    30 reps (10,10,10)

    Farmer's Walks / Suitcase Carries
    __________________

    Weight: 234.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  13. #38
    Wanna Be BIG Joe B's Avatar
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    Speed Deadlifts
    315 lbs + 40 lbs chain x 1 rep x 6 sets
    315 lbs + monster mini x 1 rep x 4 sets

    Deficit Deadlifts
    30 reps (10,10,10)

    DB Rows
    30 reps (10,10,10)

    Lat Pulldowns (band)
    40 reps (15,15,10)

    Planks
    __________________

    Weight: 234.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  14. #39
    Wanna Be BIG Joe B's Avatar
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    Floor Press
    175 lbs x 8 reps x 1 set @ 7.5 RPE
    175 lbs x 8 reps x 2 sets @ 8.5 RPE

    Barbell Curls
    30 reps (10,10,6,4)

    Lateral Raises
    30 reps (10,10,10)

    JM Press
    30 reps (10,10,10)

    Side Bends
    __________________

    Weight: 234.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  15. #40
    Wanna Be BIG Joe B's Avatar
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    Paused Squat
    180 lbs + 40 lbs chain x 2 reps @ 6 RPE
    220 lbs + 40 lbs chain x 2 reps @ 6 RPE
    255 lbs + 40 lbs chain x 2 reps @ 7.5 RPE
    295 lbs + 40 lbs chain x 2 reps @ 8 RPE
    330 lbs + 40 lbs chain x 1 rep @ 8 RPE <-- added knee wraps
    370 lbs + 40 lbs chain x 1 rep @ 9.5 RPE

    Comments
    -Never done paused squats before, and I expected them to be harder than they were. I realize that using chains sort of cheats the pause, but still... I figured I'd max around 365 (straight weight) and I based my doubles off of that. Then I wound up squatting more than that plus the chains.
    __________________

    Weight: 234.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  16. #41
    Wanna Be BIG Joe B's Avatar
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    From yesterday...

    1.5" Deficit Deadlifts
    355 lbs x 8 reps @ 9 RPE
    320 lbs x 8 reps @ 8 RPE
    320 lbs x 8 reps @ 9 RPE

    Comments
    -Oof. I planned to do three sets with 355, but the first one was such a struggle that I auto-regulated 10% off for the next two. Didn't even bother with any accessories either, just called it a night. Live to lift another day.
    __________________

    Weight: 237.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  17. #42
    Wanna Be BIG Joe B's Avatar
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    Paused Bench Press
    135 lbs x 2 reps @ 6 RPE
    160 lbs x 2 reps @ 6 RPE
    185 lbs x 2 reps @ 7 RPE
    210 lbs x 2 reps @ 8.5 RPE
    235 lbs x 2 reps @ 8 RPE <-- added SlingShot
    260 lbs x 1 rep @ 9.5 RPE

    Board Benches
    1-Board - 105 lbs x 10 reps
    2-Board - 145 lbs x 10 reps
    3-Board - 185 lbs x 10 reps
    4-Board - 225 lbs x 10 reps

    Barbell Curls
    30 reps (10,8,4,4,4)

    Close Grip to 1-Board
    135 lbs x 10 reps x 3 sets

    Side Bends
    __________________

    Weight: 237.0
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  18. #43
    Wanna Be BIG Joe B's Avatar
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    Speed Squats
    285 lbs x 1 rep x 6 sets
    285 lbs + Mini bands x 1 rep x 4 sets

    Lat Pulldowns (band)
    60 reps (20,20,20)

    Farmer's Walk / Suitcase Carry
    __________________

    Weight: 234.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  19. #44
    Wanna Be BIG Joe B's Avatar
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    From yesterday...

    2" Rack Pull
    270 lbs + 40 lbs chain x 2 reps @ 6 RPE
    325 lbs + 40 lbs chain x 2 reps @ 7.5 RPE
    375 lbs + 40 lbs chain x 2 reps @ 8 RPE
    430 lbs + 40 lbs chain x 2 reps @ 8.5 RPE
    480 lbs + 40 lbs chain x 1 rep @ 10 RPE
    __________________

    Weight: 234.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  20. #45
    Wanna Be BIG Joe B's Avatar
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    Speed Floor Press
    150 lbs x 2 reps x 10 sets

    Shoulder Side Raises
    15 reps x 3 sets

    Kaz Press
    135 lbs x 5+5 reps
    155 lbs x 5+5 reps
    175 lbs x 5+3+2 reps

    Planks
    __________________

    Weight: 234.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  21. #46
    Wanna Be BIG Joe B's Avatar
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    From yesterday...

    Squat
    245 lbs x 5 reps @ 7 RPE
    285 lbs x 5 reps @ 7.5 RPE
    320 lbs x 7 reps @ 9.5 RPE

    Bench Press
    155 lbs x 10 reps x 3 sets

    DB Rows
    50 lbs x 10 reps (each) x 3 sets
    __________________

    Weight: 234.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  22. #47
    Wanna Be BIG Joe B's Avatar
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    Squat
    245 lbs x 3 reps @ 6 RPE
    285 lbs x 3 reps @ 7 RPE
    320 lbs x 3 reps @ 8.5 RPE

    Overhead Press
    95 lbs x 10 reps x 2 sets
    95 lbs x 9 reps x 1 set

    Chin-ups
    BW x 3 reps x 3 sets
    __________________

    Weight: 233.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  23. #48
    Wanna Be BIG Joe B's Avatar
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    Well, time to dust off this old log. I've still been lifting, just been logging my workouts elsewhere.

    I did compete since the last time I logged here. I squatted 415, benched 245, and deadlifted 525 (a PR). My next meet is April 19th, so that's what I'm training for now.
    Last edited by Joe B; 02-24-2014 at 06:59 PM.
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  24. #49
    Wanna Be BIG Joe B's Avatar
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    Squat
    315 lbs x 1 rep
    350 lbs x 1 rep

    Deadlift
    405 lbs x 1 rep
    445 lbs x F x 2 sets
    340 lbs x 5 reps
    325 lbs x 5 reps
    310 lbs x 10 reps

    Comments
    -My current routine starts off with an easy beltless squat every day. I've been going up to 315 for the past two weeks, but I pushed it up to 350 today. But then I was anxious to get to deadlifting so I didn't do any back-off singles (I usually do 1-3).
    -I just pulled 445 last week, but it didn't feel right so I took today's videos directly from the side to hopefully get some feedback on my form. Also to that end, I took videos from 135 all the way up to be able to compare light sets to heavy ones. Any thoughts or suggestions are very welcome and appreciated!
    -I ran out of time for accessories (SLDL, Bb Rows), but I'll get them done another day this week. Probably tomorrow.


    __________________

    Weight: 238.8
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  25. #50
    Become Unbreakable Mark!'s Avatar
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    Squats look good man, maybe knee's are coming in just a bit on 350, but didn't seem like too awful much there.

    On dead lifts, your butt is coming up quite a bit sooner than you're back. Especially on 445, it looked like you were nearly trying to stiff leg that mother. Lean back, chest up and butt down at the start of the lift, try to get all the hinges working together, knees, hips, and such all in one motion, instead of knees locked and then hips and back locked at the top.
    "Light Weight"

    260's by May

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