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Thread: JK's Road to Elite

  1. #376
    Senior Member jkstrength's Avatar
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    Monday 8/27/31 - Deadlift

    Weight this morning: 186.4

    Deadlift:
    135x5
    135x5
    225x3
    315x3
    365x2
    Working Sets
    415(80%) x 3 x 5 sets

    Step Ups:
    95 x 20 (10 each leg)
    115x20
    135x20

    Weighted GHR:
    BW + 25 x 8 x 4 sets

    Weighted Planks:
    BW + 45 x 1 minute x 3 sets

    Pretty good day. I was scheduled to hit 3x5 today on deads but I switched it to 5x3. Really liked it. Gaining weight and getting stronger.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  2. #377
    WBB Team Captain Coke's Avatar
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    Appear to be right on the mark bro.

  3. #378
    Powerlifter/Strongman J L S's Avatar
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    nice session JK, i like 5 triples alot for strength building
    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/

  4. #379
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    Appear to be right on the mark bro.
    Thanks buddy!

    Quote Originally Posted by J L S View Post
    nice session JK, i like 5 triples alot for strength building
    Thanks J! Yeah I like them as well.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  5. #380
    Moderator Brian Hopper's Avatar
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    Strong pulls bro!
    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

  6. #381
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Strong pulls bro!
    Thanks Brian! This is the best my conventional pull has ever felt.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  7. #382
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by jkstrength View Post
    Thanks Brian! This is the best my conventional pull has ever felt.
    That's good...that means big PR's!!!
    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

  8. #383
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    That's good...that means big PR's!!!
    Hell yeah
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  9. #384
    Senior Member jkstrength's Avatar
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    Wednesday 8/29/12 - Bench

    Bench:
    135x5
    135x5
    185x5
    225x3
    260x3
    Working Sets
    300(85%) x 3 x 5 sets

    2-Board Press (paused):
    225x6
    255x6
    275x6

    Weighted Chins:
    BW + 35 x 6 x 6 sets

    EZ Skull Crushers:
    3x10

    EZ Curls:
    3x8

    I have never benched at 300 or over with this much volume and I love it. Also, I stopped pausing the reps. No way I could finish my sets with pauses so F*** that. Lol. I'll work pauses in on my 2-boards and other things. After training like this for almost 4 weeks my bodyweight is up, my clothes are definitely fitting tighter, and my lifts feel beter than ever. I think I found my new home.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  10. #385
    Powerlifter/Strongman J L S's Avatar
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    nice job JK, those weights are creeping up nicely!
    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. #386
    Moderator Brian Hopper's Avatar
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    I don't ever pause my work sets when I'm doing reps. I only pause on singles or doubles. If I do pause on reps over 2, it will be my last rep. Overall, nice job bro!
    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

  12. #387
    WBB Team Captain Coke's Avatar
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    Things are going great Jeremy.

  13. #388
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by J L S View Post
    nice job JK, those weights are creeping up nicely!
    Thanks J! Yes they are.

    Quote Originally Posted by Brian Hopper View Post
    I don't ever pause my work sets when I'm doing reps. I only pause on singles or doubles. If I do pause on reps over 2, it will be my last rep. Overall, nice job bro!
    Yeah, thats pretty much how I'm gonna do it from now on. Thanks Brian!

    Quote Originally Posted by Coke View Post
    Things are going great Jeremy.
    Thanks Coke. Feeling good.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  14. #389
    Senior Member jkstrength's Avatar
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    Friday 8/31/12 - Squats

    Squat:
    135x5
    185x5
    225x3
    275x3
    315x2
    Working Sets (added belt)
    380(80%) x 3 x 5 sets

    Paused Front Squats:
    135x5
    155x5
    155x5
    155x5

    GMs:
    135x6
    135x6
    135x6

    Today was pretyy tough but felt really good. The paused front squats were pretty tough after my regular squats so I kept the weight fairly light and paused a long time, like 3-5 seconds each rep. Working on my drive out of the hole.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  15. #390
    Powerlifter/Strongman J L S's Avatar
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    nice squats JK, you are catching me up haha, need to up my game!
    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. #391
    WBB Team Captain Coke's Avatar
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    Liking the effort, good deal on the paused work in general.

  17. #392
    Jersey Iron Barbaccio's Avatar
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    So far so good man. Glad you enjoyed the volume on the bench. It'll help immensely. Make sure you get me feedback! Keep up the good work brother!

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  18. #393
    Moderator Brian Hopper's Avatar
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    Nice squat work!!!
    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

  19. #394
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by J L S View Post
    nice squats JK, you are catching me up haha, need to up my game!
    Thanks J! Its a race to 550 for me and you!

    Quote Originally Posted by Coke View Post
    Liking the effort, good deal on the paused work in general.
    Thanks buddy!

    Quote Originally Posted by Barbaccio View Post
    So far so good man. Glad you enjoyed the volume on the bench. It'll help immensely. Make sure you get me feedback! Keep up the good work brother!
    Thanks Tone! Yeah, loving it so far. I'll keep you updated.

    Quote Originally Posted by Brian Hopper View Post
    Nice squat work!!!
    Thanks Brian! I didn't wrap up today so my knees are a little sore but suprisingly they feel pretty good.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  20. #395
    Senior Member jkstrength's Avatar
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    Saturday 9/1/12 - Upper Assistance

    Close Grip Bench:
    205 x 10
    205 x 10
    205 x 8

    Inverted Rows:
    bw x 10
    bw x 10
    bw x 10
    bw x 10

    Barbell Military:
    95 x 10 x 3 sets

    Neutral Grip Chins:
    bw x 10 x 3 sets

    Barbell Curls:
    3x10

    I tried something different today with the close grips. I took 60% of my 1RM and did 10 reps, rested 30 seconds, then did 10 more with the idea being that when I can no longer hit 10 reps I stop. That turned out to be 3 sets. I'll try to make it better every week. Rest of the workout was good. Deadlift Monday.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  21. #396
    WBB Team Captain Coke's Avatar
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    Great approach with those close grips, liking the effort.

  22. #397
    Powerlifter/Strongman J L S's Avatar
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    thats a pretty cool approach to an assistance day, I like thinking behind it alot
    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. #398
    Senior Member jkstrength's Avatar
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    Quote Originally Posted by Coke View Post
    Great approach with those close grips, liking the effort.
    Quote Originally Posted by J L S View Post
    thats a pretty cool approach to an assistance day, I like thinking behind it alot
    Thansk guys! The reason for this was I started going pretty heavy on my assistance day and I was feeling beat up on my primary bench day from two heavy sessions a week. I came up with this as a way of limiting the weight I use while still getting some intense work in. We'll see how it turns out.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  24. #399
    Senior Member jkstrength's Avatar
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    Monday 9/3/12 - Deadlift

    Deadlift:
    135x5
    135x5
    225x2
    315x2
    365x2
    405x2
    Working Sets
    465(90%) x 2 x 3 sets

    Deficit Deads (4 inch):
    225x6
    275x6
    275x6
    275x6

    Weighted Situps:
    4x10

    Hanging Leg Raises:
    3x10

    Pretty good day. The weights were heavy but 90% is supposed to feel pretty heavy. Lol. Limited time today so just did one assistance move, hit the abs hard and called it a day. My form is still off somewhat. I think I need to work on getting my shoulders behind the bar more. I'll get some vids up next week. Loving the progress I'm making so far!
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


    Ask me about Jersey Iron Training

  25. #400
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by jkstrength View Post
    Loving the progress I'm making so far!
    No joke, nice strides being made man.

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