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

  1. #4526
    Conqueror of Iron jed2009's Avatar
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    A few 1 RM's from a couple weeks ago for a class I did.

    Flat Bench: 245
    CG Bench: 235
    BB Military: 135
    Weighted pullup: BW+35 lbs
    Weighted dip: BW+40 lbs
    Power snatch: 110
    Full clean: 143
    Conventional dead: 265
    Front squat: 245
    Back squat: 285
    Bulgarian split: 45's x8 RM
    Seated DB Mili: 50's x6 RM

    Concept 2 lvl 8:
    500m - 1:48
    90 sec rest
    500m - 1:58
    = 3:46 or 5:16 w/ rest
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    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
    Journal...

  2. #4527
    Conqueror of Iron jed2009's Avatar
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    Starting up 5/3/1 1-2 days a week.

    3x5 Closegrip/Squat today using 90% 1RM

    Closegrip
    45x15
    65x10
    135x3

    135x5
    155x5
    175x10

    Squat
    45x10
    135x5
    135x5

    165x5
    190x5
    215x8

    Chins
    6
    6
    6

    Planks
    60 sec
    60 sec
    60 sec

    Good moves today. CG felt good and strong and no issues with elbow... My squat blows balls. I can't believe it sucks so much, and always has. I have good form and big muscular legs. Squat just isn't there.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    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
    Journal...

  3. #4528
    WBB Team Captain Coke's Avatar
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    You tend to squat with max weights and single reps, just go more for the bodybuilder squats with lighter weights and higher reps. That'd be good with perfecting form and further development of those huge quads. Bet you are loving the sprints.

    Doing good overall man, really going at it!

  4. #4529
    Conqueror of Iron jed2009's Avatar
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    What do you figure, coke? More like a Super Squats 20+ rep program? I figure that 3x5+ is a pretty good amount of volume, but I agree when the 3-3-3 and 5-3-1 (without many more extras after the last set) that is getting low.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    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
    Journal...

  5. #4530
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by jed2009 View Post
    What do you figure, coke? More like a Super Squats 20+ rep program? I figure that 3x5+ is a pretty good amount of volume, but I agree when the 3-3-3 and 5-3-1 (without many more extras after the last set) that is getting low.
    Do it all and go from there, reps in the 8 to 12 range are optimal...add more if you respond well. Everybody is different as you well know, but the singles-doubles-triples are fine but they serve a more powerlifting agenda. Being super strong is fine but if you want that certain look, the reps come in handy.

  6. #4531
    Conqueror of Iron jed2009's Avatar
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    Agreed man. Issue with me is I wanna be in that happy medium of strong but looking great too. That's where I think your 3x8-12 set/rep scheme will come in handy. I'll keep it in the higher ranges, I think I like the idea.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    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
    Journal...

  7. #4532
    Conqueror of Iron jed2009's Avatar
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    Muscle Clean / Push Press Progressions

    5 rounds of:
    1 MC into 1 PP, 2 MC into 2 PP, 3 MC into 3 PP etc. until cannot complete the progression. Rested 2 minutes in between each set.

    40 KG (88 lb)

    Set 1
    1/1 - 2/2 - 3/3 - 4/4 - 5/5 - 2:20 (running time)
    Set 2
    1/1 - 2/2 - 3/3 - 4/1 - 5:40
    Set 3
    1/1 - 2/2 - 3/3 -1/0 - 8:40
    Set 4
    1/1 - 2/2 - 3/3 - 2/0 - 11:45
    Set 5
    1/1 - 2/2 - 3/3 - 4/0 - 14:55

    Finished.

    Total volume:
    Muscle Clean: 50 @ 40 KG
    Push Press: 40 @ 40 KG

    Lost lots of volume this time but I went faster and didn't stop at all during sets. Only to reset on cleans a couple times for 2-3 seconds is all. Also knocked off 1 min of rest from last times 3 minutes. Definitely felt like dump but it was good.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    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
    Journal...

  8. #4533
    Conqueror of Iron jed2009's Avatar
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    Tabata Rowing today... (20 secs full-on, 10 secs slow)

    Level 7

    Rd 1: 5 min (10 cycles) - 1270 M
    5 min rest
    Rd 2: 4 min (8 cycles) - 970 M
    4 min rest
    Rd 3: 3 min (6 cycles) - 720 M
    3 min rest
    Rd 4: 2 min (4 cycles) - 500 M
    2 min rest
    Rd 5: 1 min sprint - 280 M

    Total volume: 15 working minutes, 3740 M

    This was fucking sick. Ridiculously hard... definitely a good workout.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    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
    Journal...

  9. #4534
    Conqueror of Iron jed2009's Avatar
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    CG and Squats today

    Racquetball: 45 min

    Closegrip Bench
    45x10
    45x10
    65x10
    145x5
    165x5
    185x10

    Squat
    45x10
    135x5
    165x8
    185x8
    200x10

    Neutral Chins
    x8
    x6

    Good movements today. CG is feeling real strong and squats felt better than last week. More volume and lighter weight but still hit a good end set.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    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
    Journal...

  10. #4535
    Conqueror of Iron jed2009's Avatar
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    Stationary bike today..

    25:00 - 7.75 miles. HR scaled from 130 to 165. Resistance 8 for the first 15 minutes then +1 every minute until 20:00 then -1 every minute until 25:00. Great sweat!
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    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
    Journal...

  11. #4536
    WBB Team Captain Coke's Avatar
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    Bet you are feeling your oats these days, doing work.

  12. #4537
    Conqueror of Iron jed2009's Avatar
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    Bike yesterday

    2:00 @ lvl 8, +1 per minute for 5:00, 25:00 and 8.5 miles. HR constantly 150-160.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    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
    Journal...

  13. #4538
    Conqueror of Iron jed2009's Avatar
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    Racquetball ~50 minutes

    Close Grip
    150x5
    170x5
    190x10

    Squats
    175x6
    195x6
    215x10
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    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
    Journal...

  14. #4539
    mrelwooddowd Patz's Avatar
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    Man your strength is coming back quick!
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  15. #4540
    Conqueror of Iron jed2009's Avatar
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    Yeah I am surprised. It's clear that I have no chest and most of my pressing strengt is anterior delts and triceps. Havent lifted for two weeks due to school but ran today...

    Jogged 2.5 miles, walked .5, jogged .5. Total = 3.5, total jogged = 3.0

    Would like to be able to hit a 5k by the end of summer.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    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
    Journal...

  16. #4541
    WBB Team Captain Coke's Avatar
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    The training, lifting, and running are therapeutic agents while holding down your studies, good deal on it all!

  17. #4542
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    Easing back into it. Actually have some true friends to lift with for the first time in my life. Getting a bit of motivation back.

    Squats
    135x5
    185x3
    205x3
    ------
    225x3
    225x3
    225x3

    BB Rows
    95x8
    105x6
    115x4
    ------
    135x5
    135x5
    135x5

    1/2's DB Press
    35x10 Top
    35x10 Bottom
    50x5 Top
    50x5 Bottom

    DB Flyes
    35x10 Bottom 1/2
    35x10 Top 1/2
    50x5
    50x2.5 (fail)

    Good total body workout to get back into it. Not focused too much on anything right now, just want to get some strength back and start growing a bit again. More cardio will be involved as well. Really going to try to blow up my chest too. Gonna mess with DB press variations and hit chest at least twice a week once I get into the grind again.

    Workout from Monday:
    1 mile: 7:55
    Pushups: 30, 15, 10
    Situps: 33 (1 min), 20
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    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
    Journal...

  18. #4543
    mrelwooddowd Patz's Avatar
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    Good to see you back sir
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    http://http://www.wannabebig.com/for...83#post1766083

  19. #4544
    Senior Member Invain's Avatar
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    Having friends to train with definitely makes a difference.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  20. #4545
    Conqueror of Iron jed2009's Avatar
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    Thanks guys! Yeah it does definitely help. While I'm sitting here being a pussy, they are getting shredded. Time to get back into it.

    My routine for now is this:

    A 4 week cycle of volume, strength, power, deload. Each workout hits abs/obliques/lowback.

    Sun: Cardio optional
    Mon: Chest/Back/Cardio
    Tues: Shoulders/Arms/Cardio
    Wed: Off
    Thurs: Chest/Back/Cardio
    Fri: Legs/Cardio optional
    Sat: Off

    Yesterday's workout:

    Chest/Back

    Superset:
    DB Flyes w/ Wide Chins

    DB Flyes:
    25x10
    30x8
    30x6
    35x4

    Wide Chins:
    x5
    x3
    x3
    x2

    Superset:
    DB Press w/ BB Rows

    DB Press (Flat):
    40x10
    40x8
    40x6
    40x4

    BB Rows:
    115x12
    120x10
    135x8
    135x6

    Pullovers:
    35x8
    38x8
    35x8
    35x8

    Kroc Rows:
    55x15
    55x12
    55x10

    Hypers:
    4x10

    Crunches:
    4x30

    Cardio:
    .8 Mile Jog
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    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
    Journal...

  21. #4546
    Conqueror of Iron jed2009's Avatar
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    Chest/Back today

    Superset:
    DB Flyes w/ Wide Chins

    DB Flyes:
    25x10
    25x10
    25x8
    25x8

    Wide Chins:
    x5
    x4 (+1)
    x3
    x2.5 (+.5)
    (+1.5)

    Superset:
    DB Press w/ BB Rows

    DB Press (Flat):
    40x10
    40x10
    40x8
    40x8
    (+8 R)

    Underhand BB Rows:
    115x12
    125x10
    130x8
    135x6

    Pullovers:
    25x8
    15x8
    35x8
    15x8

    Kroc Rows:
    55x15
    60x12 (+5)
    65x10 (+5)

    Hypers:
    4x10

    Crunches:
    4x30

    Cardio:
    1 Mile Jog 7:45 - Treadmill

    Another great workout. Really trying to focus on isolating chest in the flyes and presses. Squeezing at the top as well. Want my chest to explode. Pullovers were brutal! My triceps were gonna explode, and I couldn't lift the heavier reps off the floor (they would just drop down) so I had to drop the weight. Cardio felt pretty good and was surprised I hit another sub-8 even on the treadmill, that's always a good sign. Shoulders/Arms tomorrow.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    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
    Journal...

  22. #4547
    Conqueror of Iron jed2009's Avatar
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    Shoulders/Arms

    Superset: DB Lats with Curls

    Seated DB Laterals:
    10x10
    10x10
    10x10
    10x10

    EZ Curls
    10x50+EZ
    10x50+EZ
    10x50+EZ
    10x50+EZ

    Superset: Shrugs w/ Dips

    DB Shrugs:
    75x12
    85x10
    85x8
    85x8

    Tricep Dips:
    x12
    x10
    x8
    x6

    Upright Rows:
    10x50+EZ
    10x50+EZ
    10x50+EZ
    10x50+EZ

    Closegrip Bench:
    115x10
    115x10
    115x10

    DB Concentration Curls
    20x12
    20x12
    20x12

    Oblique Bends
    35x12
    35x12
    35x12

    Straight Planks
    60 sec
    60 sec
    45 sec
    45 sec

    Cardio:
    1.25 Miles @ 10:35 on Treadmill
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    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
    Journal...

  23. #4548
    WBB Team Captain Coke's Avatar
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    Keep on with it man, been a good summer for you!

  24. #4549
    mrelwooddowd Patz's Avatar
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    lol..A sub 8 mile would make my day. 7:45 is the best mile I've ever done and it was a complete fluke on an indoor rubberized track.
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  25. #4550
    Paul killxswitch's Avatar
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    Still at it I see. Or just getting back to it recently? Anyway I hope you're doing well Jed.

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