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Thread: The Epic Tale of Jed, Conquerer of Iron!

  1. #4276
    TJW jed's Avatar
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    Surgery ended up not helping at all. Probably helped me out in the future, but the piercing pain around hyperextension is still there. Oh well. I recovered and I'm getting back into the grind of things and learning what I can and can't do. Hit some weights for the first time in many, many months yesterday and it felt great. I am sore and stiff!

    25 June

    Superset:
    Seated Lateral Raises
    10's 1x15
    10's 1x15
    10's 1x15

    SS'd w/ DB Pullovers
    25 1x15
    25 1x15
    25 1x15

    Superset:
    3/4 DB Bench
    35's 1x15
    35's 1x15
    35's 1x15

    SS'd with Chins
    BW x4 +2 Negatives
    BW x1 +3 Negatives
    Negatives x3

    Superset:
    Forearm Curls (lol)
    10's 1x15
    10's 1x15
    10's 1x15

    SS'd w/ Forearm Raises (lol)
    10's 1x15
    10's 1x15
    10's 1x15

    Superset:
    Max Situps
    x40

    SS'd w/ Max Pushups
    x30

    .5 Mile Treadmill run @ 4:30

    5 Lap breast stroke swim @ ~6:30
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  2. #4277
    TJW jed's Avatar
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    June 26

    SUPER-Squats:
    Bar x3
    Bar x5
    135x5
    135x3
    135x25
    Bar x10
    Bar x5

    DB Pullovers
    25 1x15
    25 1x15

    Negative Chins:
    BW x5
    BW x5
    BW x5

    Seated DB Laterals
    10's 1x15
    10's 1x15
    10's 1x15

    DB Press
    35's 1x15
    35's 1x15
    35's 1x15

    DB Curls
    10's 1x15
    10's 1x15
    10's 1x15

    Situps
    x20
    x20
    x20

    Can't believe them squats... Ouch. My hamstring was cramping up before I even started my super squat set of 25.... LOL. When I was doing the bar for warmdown afterwards I didn't think my legs would hold or bend due to the lactic acid buildup. That was awesome. Definitely gonna be hurting tomorrow and will probably rest and just do cardio. I was pleased with hitting 25 though. I haven't squatted for probably 6-8 months.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  3. #4278
    TJW jed's Avatar
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    My legs yesterday and today are so freaking hammered it's ridiculous. My quads haven't felt like this for probably 3 or 4 years, it's a great feeling! I tried squatting down to get a pan earlier today and it took me about 4 seconds... WOW. My upper body is still pretty busted up too. God I miss this feeling. Hope I can keep it up with my limited elbow performance. Going to try to get back in there today and do some cardio/upper stuff, yesterday was total rest day.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  4. #4279
    TJW jed's Avatar
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    28 June

    Seated Laterals
    10's 1x15
    10's 1x15

    DB Pullovers
    25 1x10
    20 1x10

    DB Press
    35 1x15
    35 1x15
    35 1x15

    Chin Negatives
    BW x5
    BW x5
    BW x5

    Krocs
    35 1x15
    35 1x15

    Max Situps
    40 ... F@&# those are hard.

    Swimming
    8 moderate laps of breast stroke, untimed.

    I am so f****** sore from the other couple days this is ridiculous. My lats actually hurt to touch, it's amazing. I really missed this feeling.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  5. #4280
    WBB Team Captain Coke's Avatar
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    Outrageous way to resume the squats. Glad seeing you get back to the lifting in general.

  6. #4281
    phil 4:13 Bako Lifter's Avatar
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    Welcome back jedster.

  7. #4282
    TJW jed's Avatar
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    Thanks fellas! Just going to try and see what I can do comfortably enough and probably do high rep light weight stuff.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  8. #4283
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    lol dude, 25 reps? thats fucking crazy for not squatting in so long. Nice to see you back.

  9. #4284
    TJW jed's Avatar
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    Thanks Bor, I'm glad to be back. Did you start a new journal?
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  10. #4285
    TJW jed's Avatar
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    Long week of getting really hammered so I didn't do crap. Rogued a couple corn fields with my buddy and that's about it for exercise. Going to get back into it this week.

    Also ordering a few supps. Omega 3 pills, creatine mono and beta-alanine powder. Interested to try out the beta-alanine when I get it coupled with creatine. It's a great time to test it as I am getting back into it so my body is real sore after every workout. Hoping it aids in recovery.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  11. #4286
    TJW jed's Avatar
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    Dirty workout today... Decided to start with 5-3-1's Boring But Big just to get some basic strength back and get back into the grind without thinking too much. Started off with Military press today.

    Military (wraps)
    Bar x10
    95x5
    95x5
    95x10
    75x10
    70x10
    65x10
    60x10
    55x10

    Chins (straps) (various grips)
    x5
    x4
    x5
    x3
    x4
    x3
    x2
    x3
    x1
    = 30 Total

    Treadmill
    .2 Warmup @ 3.5
    1.00 @ 6.0 = 10:00, ending with 180 BPM
    .2 Warmdown @ 3.5

    Max Effort Situps
    x40

    Great workout here... I am convinced that Beta-Alanine + Creatine is fuggin awesome. I believe it definitely helps during workouts keeping lactic acid buildup at a minimum. We will see tomorrow morning if it helps aid in recovery. Creatine has always given a noticeable recovery boost, we'll see how the B-A helps coupled with it.

    The reason I believe so much is the workouts from two weeks ago I could barely do a single chin for a whole workout forcing me to do negatives. Today I was able to do quite a few sets of normal ones, although low reps... Secondly, I was wheezing and having serious LA buildup last week on the treadmill just running .5 miles (although a bit faster). Today I could have ran 2+ miles at the pace I was going, but didn't want to hit it too hard to start. Maybe a placebo but I really doubt that. We will see how progress continues!
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  12. #4287
    TJW jed's Avatar
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    Good cardio workout today. Once again feeling the combo of creatine and B-A works great.

    Treadmill
    .35 warmup @ 3.5
    2.00 @ 6.0 = 20:00, forgot to check BPM
    .25 warmdown

    ME Situps
    x42

    Think I'm going to lift twice this week or three times and take it from there. Focusing more on cardio as my police testings are starting to come up more and more. Need to get that 1.5 mile run at a comfortable 12:00 or so (minimum is 12:51) as well as be able to knock out 39 situps in 1 minute directly after that run. Probably going to try to run and do situps 5 days a week.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  13. #4288
    WBB Team Captain Coke's Avatar
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    Seeing you on the rise again this way is great, keep at it.

  14. #4289
    phil 4:13 Bako Lifter's Avatar
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    Don't just do sit ups! Do harder stuff!

    I ran 1.5 miles in 15:00 the other day on the treadmill and it was twice as hard as the 1.5 mile in 11:55 I ran on the road. Does that not happen to you?
    At first I thought maybe my Nike+ gps was wrong but I verified the accuracy on Google maps.

  15. #4290
    TJW jed's Avatar
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    Thanks Coke.

    What do you mean Bako? Like heavy cable pulldowns/decline situps or something? Yeah that happens to me but opposite, road running is harder for me because I don't have a treadmill keeping my pace perfect. I've noticed hydration makes a huge impact. Whether or not I've had 10 glasses of water vs. 3 glasses of water before the run makes a noticeable difference.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  16. #4291
    TJW jed's Avatar
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    Simple workout today, continued with the progression of Super Squats for squat today.

    Squat
    Bar x10
    Bar x5
    135x3
    135x3
    140x20

    Treadmill
    .25 warmup @ 3.00
    .90 @ 6:00 into .1 @ 7:00 = ~9:40 Forgot to check BPM again...
    .25 warmdown @ 3.5

    Decline Situps
    BW x20
    BW x20

    Cable Ab Pulldowns
    130x20
    130x20

    Good stuff today. I had probably at least 6 more reps on the squat, but I wanted to save room to be able to run afterwards. The start of the run was a little wobbly due to squatting but eventually got into the zone. Decided not to go more than a mile - again, taking it easy week one. Tried to do some situp variations, the decline situps were definitely challenging and a little stressful on my erectors. Sweat like a pig after the first quarter mile.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  17. #4292
    phil 4:13 Bako Lifter's Avatar
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    Ya heavy decline always with weight behind your head. Knees to elbows, toes to bar, windshield wipers, dragon flags. You'll have a Jackie Chan core.

  18. #4293
    TJW jed's Avatar
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    I can barely do a decline situp with bodyweight... Poundage will have to wait till later.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  19. #4294
    TJW jed's Avatar
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    Tae Kwon Do: 50 minutes

    Treadmill:
    .05 warmup
    1.00 @ 6.0 = 10:00
    .2 warmdown

    Situps:
    x15

    Crunches:
    x15
    x15

    Wussy Dragon Flags:
    x7

    Decline Situps:
    x6

    Um, my lower abs literally felt like they were going to rip in half when doing situps, dragon flags and declines. I was forced to stop because I was honestly worried something was going to tear. Does anyone know of a good stretch that allows you to stretch out your upper and lower abs? I have failed to find one yet and I know that's a serious proponent to slow development and poor recovery (stretching). Last time I touched my abs was four days ago and they still hurt that bad? That's an issue.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  20. #4295
    phil 4:13 Bako Lifter's Avatar
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    Get one of those beach ball things the size of a basketball (any ball that's soft), lay on it and roll around on your abs. It's on mobilitywod.com . In pretty sure its on the front page because I saw it recently. I'll see if I can get a link..

    Edit: yes, its the bottom video on the front page. Watch part 1 and 2.

    And you better get to work on those abs, once you start lifting heavy again (deadlifts especially) you don't want to risk injury with your core not being able to keep up with and support the rest of you.

    And be careful with dragon flags lol, that's pretty advanced to jump into. Focus on planks and other static holds for a while. That's just my opinion.
    Last edited by Bako Lifter; 07-23-2012 at 09:33 PM.

  21. #4296
    TJW jed's Avatar
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    Try to find the link to part 1 as well I can't find it on that page... My core is strong mate, it just hasn't taken such a beating (if you consider last weeks stuff a beating) in probably a year if not more. Just sore as all get out and need to find a way to stretch. I don't necessarily understand the science behind pressing a ball into your abs and I couldn't understand a word that lady was saying. Would you care to elaborate for my stupid ass? Thanks for the advice brother.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  22. #4297
    TJW jed's Avatar
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    Tae Kwon Do: 50 minutes

    Pavement Run:
    1.00 @ 9:00
    .1 warmdown

    Run felt pretty good. It was humid, still and 94 degrees. Rough start but got into the groove around .35 and finished strong. Kicked it up a notch for the last few blocks, probably the last .2 mile. Was completely dripping by the end of it. Didn't lift today and kind of feel crappy for it but stomach was hurting at TKD. Had to pit stop at the house and take a massive dookie and then just decided to run quick and call it for the day. I think the creatine is starting to settle in my system and employ a few more dumps per week than usual.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  23. #4298
    WBB Team Captain Coke's Avatar
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    You with the Tae Kwon Do these days is awesome, keep it up.

  24. #4299
    TJW jed's Avatar
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    Thanks Coke.

    Tae Kwon Do Light: 40 minutes

    Pavement Run
    1 mile @ 8:21

    Temp: 93 degrees

    ME situps:
    39

    Pushups:
    30

    Awesome run today. I'll have to check my records but that might be a 1 mile PR... Getting better slowly but surely.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  25. #4300
    TJW jed's Avatar
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    Looks like my best was around 8:00 even when I was running pretty consistently. I had ran 1.5 miles in 12:30 and I mentioned the 1 mile time was around 8 even. Pretty happy I am almost to where I was a while ago.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

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