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Thread: My Log

  1. #126
    Senior Member jkstrength's Avatar
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    Nice front squats J! Like the thought of the day as well. Good attitude.

  2. #127
    Moderator Off Road's Avatar
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    Stellar squat session! Simply awesome.
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  3. #128
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    Good jobe hitting some pr's. 20 rep squats are not fun.

  4. #129
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by macdaknife View Post
    solid Jay! really nice PRs buddy!
    thanks man

    Quote Originally Posted by jkstrength View Post
    Nice front squats J! Like the thought of the day as well. Good attitude.
    thanks jk

    Quote Originally Posted by Off Road View Post
    Stellar squat session! Simply awesome.
    thanks OR!
    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/

  5. #130
    Powerlifter/Strongman J L S's Avatar
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    ME Bench

    Close grip 2 board press
    135 x 10
    135 x 10
    175 x 10
    175 x 10
    200 x 10
    225 x 5
    245 x 5
    255 x 5
    265 x 5
    275 x 3
    290 x 3

    Rack lockouts
    225 x 10
    225 + mini band x 10
    225 + mini band x 10

    Rope pushdowns
    - (slow eccentrics, held for 2 at top)
    4 sets of 20

    Side/Front raises
    3 sets of 12 @ 20lbs

    Rope curls
    3 sets of 20

    another good one, feeling surprisingly strong off the back of a meet... triceps nearly need to improve in strength and size, so alot of close gripping and tricep work is to follow... 2 board is a weak ROM for me as you can see... I would have done barbell rows for 5 sets of 6-8 today and rear delt work but my upper back is in absolute peices from yesterdays front squat/ssb gm combo... never felt so much muscular soreness in all the right places!
    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/

  6. #131
    Senior Member jkstrength's Avatar
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    Nice session J!

  7. #132
    fat submariner
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    Haha... Enjoy the beach! Nice one.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  8. #133
    Moderator Off Road's Avatar
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    Good session with an emphasis on lockout.
    Sets of 20s is brutal for arm work, good stuff.
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  9. #134
    WBB Team Captain Coke's Avatar
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    Way to be at it bro!!

  10. #135
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by jkstrength View Post
    Nice session J!
    thanks JK

    Quote Originally Posted by macdaknife View Post
    Haha... Enjoy the beach! Nice one.
    haha, I said beach weights but changed the plan on the day!

    Quote Originally Posted by Off Road View Post
    Good session with an emphasis on lockout.
    Sets of 20s is brutal for arm work, good stuff.
    thanks man, and yeah, good for a pump too

    Quote Originally Posted by Coke View Post
    Way to be at it bro!!
    thanks coke!
    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/

  11. #136
    Powerlifter/Strongman J L S's Avatar
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    Max effort Lower

    Wide stance SSB GM's - off pins
    145 x 5
    190 x 5
    230 x 5
    255 x 5
    275 x 3
    300 x 3
    320 x 3
    340 x 3
    355 x 3

    final set: http://www.youtube.com/watch?v=eKgbCxMkJko

    looks to me as if the second two are more like gm's.. looks as if i sunk my hips for the first one so its more of a anderon squat.. all PR's by default though, new exercise

    Rack pulls- just below knee
    225 x 5
    315 x 5
    405 x 5
    405 x 5
    315 x 10

    DB Shrugs
    100's x 15 x 3

    Leg Curl
    3 sets of 15

    Decline sit ups

    4 sets of 6 reps with 15lbs

    45 degree back raise
    4 sets of 6 with the SSB bar on back(55lbs- ish?)

    interesting session, i set the pins so that it would be in a very close position to a deadlift if i dropped my arms and interestingly enough i think if i were to pull sumo i would be around that mark for sets of 3... better at singles but thats only a technique thing! speed bench tommorow...
    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/

  12. #137
    Moderator Off Road's Avatar
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    Those are some strong GMs from the pins. Really cool exercise.
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  13. #138
    fat submariner
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    really hitting that lower back Jay... how's it feeling today? nice work man!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  14. #139
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Off Road View Post
    Those are some strong GMs from the pins. Really cool exercise.
    thanks OR, they are pretty cool, deffo another good one to have in the arsenal!

    Quote Originally Posted by macdaknife View Post
    really hitting that lower back Jay... how's it feeling today? nice work man!
    hitting all my back hard haha! feel okay, hams took a bit of a beating and my neck/traps are sore which is good because you can never have too much beef on those! but apart from that im all good, just about go off to the gym to bench
    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/

  15. #140
    Powerlifter/Strongman J L S's Avatar
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    R/e bench

    Bench
    bar x lots
    135 x 15
    175 x 10
    225 x 8
    225 x 8
    235 x 8
    235 x 8

    Flat Dumbell Presses
    70's x 10
    95's x 10
    110's x 8

    Dumbell Extentions
    - slow eccentric, little pause at bottom
    3 sets of 15 @ 30lbs

    Wide grip Lat Pulldowns
    4 sets of 10

    Reverse pec dec - very slow controlled
    3 sets of 20

    EZ curls superset with rope ab pulldowns

    3 sets of 10 of each

    good session today again, we opted for reps over speed bench as I still have alot of weight to play with within my weight class so a bit more muscle in the right places wont hurt and it breaks it up a bit... use speed bench as a lighter session!
    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/

  16. #141
    JERSEY IRON Brian C's Avatar
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    Nice couple of bench sessions Jay. And some strong SSB GMs to!
    JERSEY IRON POWERLIFTING
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  17. #142
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    You have been killing it since the meet!

  18. #143
    fat submariner
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    defo killing it!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  19. #144
    Moderator Off Road's Avatar
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    Nice reps on the bench work.
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  20. #145
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by Brian C View Post
    Nice couple of bench sessions Jay. And some strong SSB GMs to!
    thanks brian!

    Quote Originally Posted by john o View Post
    You have been killing it since the meet!
    Quote Originally Posted by macdaknife View Post
    defo killing it!
    thanks fella's... trying!#

    Quote Originally Posted by Off Road View Post
    Nice reps on the bench work.
    thanks OR!
    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. #146
    Powerlifter/Strongman J L S's Avatar
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    Extra session

    1.a - tricep pushdowns
    1.b - Cable upwright rows

    100 reps each

    2a. - Seated low row
    2b. - Reverse flyes

    3 sets of 15 of each

    3a. - 45 degree back raise
    3b. - Decline sit up

    3 sets of 15 of each

    used just enough weight on the exercises to feel it towards the end, literally no rest periods or very very short, flew through in about 20 minutes if that
    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/

  22. #147
    fat submariner
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    20 mins? was there someone whipping you through that session?

    100 reps on the the pushdowns... NICE!
    Last edited by macdaknife; 08-31-2011 at 01:26 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  23. #148
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    Good job on the extra work.

  24. #149
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    Hey, you're absolutely killing it in here!

    Interesting extra session too - is that for joint health and active recovery?

  25. #150
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by macdaknife View Post
    20 mins? was there someone whipping you through that session?

    100 reps on the the pushdowns... NICE!
    i know mac, thats some good pace for me haha, i wasnt using any heavy weights though so just wanted to get in and out as quick as possible!

    Quote Originally Posted by nickp8 View Post
    Good job on the extra work.
    thanks nick!

    Quote Originally Posted by J.C. View Post
    Hey, you're absolutely killing it in here!

    Interesting extra session too - is that for joint health and active recovery?
    thanks man, trainings going well so far, deffo fuelled by the poor performance last meet, just got to keep the intensity up or higher in coming weeks!

    as for the extra session ive never really been into them but i am going to use them as another way of hitting my weaknesses and adding some extra muscle in the places i need it.. they do serve a purpose for active recovery though yes and it hit quite a few muscles i used yesterday for benching so there will be fresh blood in there aiding in faster recovery!

    although like i said, my triceps are lagging in size and strength and rope pushdowns are less taxing than say a 3 board close grip press or rack lockouts so you can do them more freqeuntly as they do not tax the cns as much... same with the other exercises!

    the core work at the end is again something i need to keep on top off to help fix my squat issues... why do something only twice a week if you want to get a hell of a lot better at it?

    this is a good article which explains a bit better than i can and was my inspiration...

    http://www.westside-barbell.com/west...rkouts%202.pdf
    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/

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