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Thread: Polk's Road to Elite

  1. #101
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    solid 405 squat keep it up

  2. #102
    Powerlifter/Strongman J L S's Avatar
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    500 double is right around the corner!
    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/

  3. #103
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    Quote Originally Posted by RobmoriRB View Post
    solid 405 squat keep it up
    Ya man...

    Quote Originally Posted by J L S View Post
    500 double is right around the corner!
    That will be a really weird moment, as I held the 500 lb Squat as a really big number, put it on a pedastol, and to double it will be strange, and awesome...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  4. #104
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    Tuesday 9/18/12 - Bench

    Trained @ Panther Gym, Solo...

    JS

    DYNAMIC WARMUP (Agile 8)

    preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

    iWO - BCAAs

    BENCH

    Bar x 50,10
    95 x 10
    135 x 5
    185 x 3
    225 x 2,2
    275 x 1

    295 x 1 - Was supposed to be 2, but missed 2nd rep...

    265 x 5,4,3 (Rest Pause)
    235 x 6,5,4 (Rest Pause)

    CHINS

    BW x 50 Reps

    ASSISTANCE (Chest, Upper Back, Tris, Lats, & Abs)

    pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...

    Awful Workout... Bicep Tendon is really pissed off and inflamed, and it was very painful to Bench... Plus the Bench was too low, so it was almost impossible to get leg drive, just an awful day... I will take 295 x 2 again on Friday before doing my CG work... No video, too pissed...
    Last edited by Polk17; 09-19-2012 at 08:36 PM.
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  5. #105
    Powerlifter/Strongman J L S's Avatar
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    re group and get back after it polk!
    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. #106
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    Quote Originally Posted by J L S View Post
    re group and get back after it polk!
    Thanks dude, sucks, but they happen... Gonna take 295 for 2 tomorrow before Band Work...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  7. #107
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    Thursday 9/20/12 - Deadlift

    Trained @ Go Hard...

    JS

    preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

    iWO - BCAAs

    DYNAMIC WARMUP (Agile 8 + KStarrs Stuff)

    SQUATS

    Bar x Many x 2
    135 x 5
    225 x 2 x 6

    PULL

    135 x 5
    225 x 4
    315 x 2
    365 x 1
    425 x 1
    Added Belt
    475 x 1
    515 x 1
    565 x 1

    605 x 2 x 2 - Smooth

    SUMO DEAD SQUATS

    515 x 1 x 3

    SPEED PULLS

    470 x 2 x 6 - Fast

    BB ROWS

    225 x 6 x 3

    GHR

    3 Sets

    REVERSE HYPER

    3 Sets

    ASSISTANCE (Lats, Upper Back, Glutes, Hams, Hips, & Abs)

    pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...

    http://www.youtube.com/watch?v=BD60H...ature=youtu.be
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  8. #108
    Senior Member ChadDresden's Avatar
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    Nice job on the pulls man. I like the way you keep your head neutral/somewhat back but with your chin tucked like that. i am trying to master that now. I think if you could get your shoulders behind the bar more you would add some lbs to your pull quick. Already really strong now!
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  9. #109
    Powerlifter/Strongman J L S's Avatar
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    good job on the pulls polk!
    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/

  10. #110
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    Quote Originally Posted by ChadDresden View Post
    Nice job on the pulls man. I like the way you keep your head neutral/somewhat back but with your chin tucked like that. i am trying to master that now. I think if you could get your shoulders behind the bar more you would add some lbs to your pull quick. Already really strong now!
    Thx, I've been working hard on tucking my chin versus throwing head back... Really shortens the Pull... I'll try to get a side angle of a No Strap Pull, as I am in better position, the straps really throw me off... But you're right, that is a flaw, for whatever reason I don't feel comfortable when I really sink my hips and get really upright...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  11. #111
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    Quote Originally Posted by J L S View Post
    good job on the pulls polk!
    Ya man, thanks...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  12. #112
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    Friday 9/24/12 - Upper

    Trained @ Go Hard, Solo...

    JS

    preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

    iWO - BCAAs

    DYNAMIC WARMUP (Agile 8)

    BENCH

    Add Foam Roller for Arch
    Bar x 50,20
    95 x 5,5
    135 x 3
    185 x 2
    Remove Foam Roller
    225 x 2
    255 x 1
    275 x 1

    295 x 1 x 2 - Wanted to Double it, but it wasn't there... I know had I tried it on my Bench on Tuesday I would have got it, but I did it on a lower Bench, and had no leg drive... Felt slow today...

    CLOSE GRIP

    135 + Doubled Minis x 3
    185 + Doubled Minis x 2

    210 + Doubled Minis x 3,2,2,2,1,1,1 - Was supposed to do this for 5,4,3,2, & 1, which makes sense, as I did 205 x that last week easy... Missed rep 4 on first set, which let me know I was really beat up... So I just tried to get the most out of my day...

    PRESS

    160 x 2 - Was supposed to do 6, twice... Missed 3rd rep, rrrooouuuggghhhh day, so stripped it and did...

    135 x 8 x 2

    DB BENCH

    100s x 6 x 2

    ASSISTANCE (Upper Back & Triceps)

    pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...

    Awful day, but I know I can handle the weight... 295 is a 20 lb meet PR, and I got it on my worst day no problem, twice, with no handoff... So I am set up for a huge PR in 5 weeks... Talked to Josh, and the plan is to Deload this week, then really lower volume, while staying locked in, recover from the overtraining, and have a great meet...

    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  13. #113
    Powerlifter/Strongman J L S's Avatar
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    still not a bad day polk, you handled some heavy weights and got some good work in even if you didnt hit projected no.'s! sounds like a good plan!
    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/

  14. #114
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    one solid bench work out you did....how did the roller feel?

  15. #115
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    Quote Originally Posted by J L S View Post
    still not a bad day polk, you handled some heavy weights and got some good work in even if you didnt hit projected no.'s! sounds like a good plan!
    Ya man, all the volume catches up, but you recover and are stronger than ever...

    Quote Originally Posted by RobmoriRB View Post
    one solid bench work out you did....how did the roller feel?
    It's good, arch just sucks, has to get better...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  16. #116
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    Thursday 9/27/12 - Deadlift

    Trained @ Go Hard, Solo...

    Deload

    preWO - Lo Carb Monster

    iWO - BCAAs

    DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)

    SQUAT

    Bar x a lot x 2
    135 x 5 x 2

    225 x 2 x 6 - Played around with hand position on the bar here, to find a spot where I can take some pressure off my Bicep Tendon, pleasantly surprised...

    PULLS

    135 x 5
    225 x 2
    315 x 2

    405 x 1 x 6 - Did this in probably 4 minutes, 1 song... 3 without Belt, 3 with...

    ASSISTANCE (Lats, Low Back, Glutes, Hips, Hams, Biceps, Upper Back, & Abs)

    CONDITIONING (Prowler - Caddies on each Horn x 6 40 Yard Trips)

    CG Tommorrow...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  17. #117
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    Monday 10/1/12 - Squat

    Trained @ Go Hard

    JS

    preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

    iWO - A7

    DYNAMIC WARMUP (Agile 8)

    SQUAT

    Added Rehbands
    Bar x a lot x 2
    135 x 5 x 2
    225 x 3
    275 x 2
    315 x 1
    Added Belt
    365 x 1
    405 x 1
    Added Inzer Z Wraps
    455 x 1

    510 x 1 - This is within 15 lbs of my 2nd, I'd guess my 2nd somewhere in the 520 Range...

    PAUSED SQUATS

    365 x 3 x 3 - Josh had 420 for these wrote up, but TBH I just wasn't feeling it, and I can't bring myself to hurt myself this close to a meet with an Assistance Move, especially when I am not feeling the move... No disrespect, but I wouldn't have done it if Ed Coan told me to and called depth...

    SQUAT WALKOUT

    585 x 1 - 10 seconds

    ASSISTANCE (GHRs & Abs)

    pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...

    Solid day, moved the weights, and felt strong...

    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  18. #118
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    Tuesday 10/2/12 - Bench

    Trained @ Go Hard...

    JS

    preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

    iWO - A7

    DYNAMIC WARMUP (Agile 8 & a lot of Mobility Stuff for Shoulders & Elbows)

    BENCH

    Bar x 50
    Add Foam Roller for Arch
    Bar x 10
    135 x 8,5
    185 x 3
    Remove Foam Roller
    185 x 2
    225 x 1
    255 x 1

    280 x 1
    305 x 1 - Made some adjustments here, brought feet back, really focused on arch, felt really, really good...

    225 + 55 lbs Chain x 3 x 3 - First time using Chains, like them, better than Bands...

    WIDE GRIP PAUSED

    225 x 6 x 2

    CHINS

    BW x 50 Reps w/ a Myriad of Grips

    ASSISTANCE (Chest, Lats, Triceps, Neck, Shoulders, & Abs)

    pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  19. #119
    Powerlifter/Strongman J L S's Avatar
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    Bench looks alot better like that polk! nice work buddy, strong squatting back there too
    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/

  20. #120
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    Quote Originally Posted by J L S View Post
    Bench looks alot better like that polk! nice work buddy, strong squatting back there too
    Ya man... Working daily bro...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  21. #121
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    Thursday 10/4/12 - Pull

    Trained @ Go Hard Barbell...

    JS

    preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

    iWO - BCAAs

    DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)

    SQUAT

    Bar x a lot x 2
    135 x 5

    225 x 2 x 6

    PULLS

    135 x 5
    225 x 4
    315 x 2
    405 x 1
    Added Belt
    455 x 1
    495 x 1
    545 x 1
    585 x 1

    630 x 1 - Was smooth, got a little squirrly at the top, but it moved, this'll probably be about a 2nd...

    LIGHTENING DEADS

    405+@ 80 lb Chains x 2 x 4 - Your are supposed do have 2 spotters, do a rep w/ Chains, set down, Deload Chains then quickly do rep two... Didn't work that way... But got it in...

    ROWS

    235 x 5 x 3

    GHR

    BW+25 x 6 x 3

    REVERSE HYPERS

    3 Sets

    ABS

    pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...

    Solid day, Upper Tomorrow...

    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  22. #122
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    This is a really good log, learning a lot. Keep up the good work bud, very strong pull tonight.

  23. #123
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    Quote Originally Posted by Zak198 View Post
    This is a really good log, learning a lot. Keep up the good work bud, very strong pull tonight.
    Thx bro... Anything I can do to help let me know...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  24. #124
    Senior Member ChadDresden's Avatar
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    I second that statement about the volume catching up...but once you deload and come back you add so much to your lifts. I grinded out a 610 squat 10 days before my last meet and 10 days later smashed a 635 with about 10lbs left in me lol. I think volume for raw strength is the key. I know what you mean about straps...I think it is actually harder for some people to pull with straps because of positioning issues. Overall looking good though man.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  25. #125
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    Quote Originally Posted by ChadDresden View Post
    I second that statement about the volume catching up...but once you deload and come back you add so much to your lifts. I grinded out a 610 squat 10 days before my last meet and 10 days later smashed a 635 with about 10lbs left in me lol. I think volume for raw strength is the key. I know what you mean about straps...I think it is actually harder for some people to pull with straps because of positioning issues. Overall looking good though man.
    Ya, I would usually never complain, but leading into a meet you have to prioritize peaking over everything else... I ain't getting any stronger in the last month, but I can get weaker... And ya straps for heavy sets suck, no stretch reflex off floor...

    Thx, hoping for a solid # in 23 days...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

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