Jason’s BodyBlog

Week 2/ Day 4

Muscle soreness 0 - 5 (0 none …. 5 feels like it just ripped off my bones)
4-Chest 2-Triceps 1-Lower back from arching I think and 1-just overall body aching

Joint pain 0 - 5 (0 none … 5 I need some plastic joints installed)
2-Shoulder/neck 1-Wrists 1-overall body aching

B/W:199 NOW THAT’S WHAT I’M TALKING ABOUT! SHW here I come!!

Time to complete workout:
44m

DE SQ/DL
Box Squat
1xseveral@bar
1×10@135
1×5@185
10×2@245 55%

Supplemental
DB Rear Lounges

4×8@120
These worked great last week to make me sore for many days so I’ll do them again. It’s like doing freaking cardio, I hate lounges.

Assistance
Ghetto GHR
4×10 w/ 2 red bands nice and slow

Hanging Leg Raises
4×15

Comments

So tired this morning. I could go back to sleep. Ready to turn off the lights and lock the office door. I will be sleeping in as long as I can tomorrow and get caught back up with some sleep. My maintanence calories has deffinitely gone up from where it used to be. I used to be able to maintain at 4000 and grow at 4500. This last two months at 4000 I was losing weight and went from the 205 down to 196. 5000+ seems to be my number now to grow. Can’t wait for tomorrow night. That is going to be a blast. Bench Bash for Cash on the Mississippi!!!!

Week 2/ Day 3

Muscle soreness 0 - 5 (0 none …. 5 feels like it just ripped off my bones)
0 before workout 3 right now (Chest & Tri’s)

Joint pain 0 - 5 (0 none … 5 I need some plastic joints installed)
3 Shoulder acting up again in morning

B/W:197.6

Time to complete workout:
46m

ME Bench
3 Board Press
1xseveral@bar
1×5@95, 115, 135
1×3@165, 185, 205, 225, 255, 275
1×2,miss@295 PR!!!
1xmiss@315
1×1@305 PR!!

295×2,miss PR - http://ironscene.com/view_video.php?viewkey=1630940633
315xmiss - http://ironscene.com/view_video.php?viewke…64edf2f3e1675fc
305×1 PR - http://ironscene.com/view_video.php?viewkey=794739119

THAT FELT GREAT!!! I wanted to know what I could do with three plates and decided to load it up. Got almost an inch up and completely stalled. I wasn’t about to stop there though. I still felt a PR coming on. So, went back down to hit 305 for a single.

Supplemental
DB Flat bench press
1×8@80, 90
1×4@100

First time I’ve ever used a 100lbs on the DB flat bench. My chest and Tri’s are completely depleted from this and will be letting me know how pissed off they are at me for the next few days I’m sure.

Assistance
Lat Pulldowns (Last week of this P****Y crap)
1×15@180
1×8@220
1×6@260

V-bar Tri. Pushdowns
3×8@90
1×4@90 BURN BABY BURN!!!!! I can barely push anything right now.

Comments
DAMN IT I’M PSYCHED!!!! I can’t wait for the next three weeks and try out the RE Cluster cycle. I was scared I wouldn’t have enough energy going into this morning but of course just thinking that this morning I got mad at myself and told myself I have no excuses not to give it everything I have today and stop the BS!! I’ve been so down on myself about the bench and mentally blocking myself from improving like I should. Screw that!!! I’m going to hit a 400lbs bench. I WILL get over 300lbs this next year.

As for the energy thing I was up WAY to late last night. I did some weighted mowing push/pulls yesterday after work to loosen up. Felt great. Then went in to take a shower down in the basement bathroom and there is this old light fixture in there that has a pull string. Well, the pull string broke so that prompted a rewire job and installation of a light switch. Wouldn’t have been so bad and could easily have had it done in under 2 hours. BUT the previous owners had done some really bad boched up wireing job previously. I’m talking scary stuff like using Duct Tape for electrical tape and exposed wires. So, I stripped out the entire line from the breaker to the bathroom and redid that circuit. Didn’t get to bed until somewhere between 12 and 1am. Sweating l ike a pig with a headlight on with arms and shoulders burning from working over my head. Good ol’ 1890’s home.

Week 2/ Day 2

Muscle soreness 0 - 5 (0 none …. 5 feels like it just ripped off my bones)
1 (hams and glutes still sore from last Friday’s DB lounges)

Joint pain 0 - 5 (0 none … 5 I need some plastic joints installed)
1 (Third week of rotator cuff work and it’s starting to feel better)

B/W:196.7

Time to complete workout:
45m

ME SQ/DL
Box Squat
1xseveral@bar
1×5@95, 135
1×3@165, 185, 225, 275, 285, 315, 365, 385, 405
(Belt Up)
1×2@415 PR!
1×1@435
1xmiss@455

435×1 - http://ironscene.com/view_video.php?viewke…711eac455b186e5
455xmiss - http://ironscene.com/view_video.php?viewkey=2126320804

Felt like puking just standing there in front of the 435 and walking it out. I kept thinking don’t puke over and over again. I feel like I really should have went for a triple at 415 right after I racked it I was pissed that I didn’t go for it.

Supplemental
GM Squat
4×8@225

http://ironscene.com/view_video.php?viewke…9ac46aa6285ba69

I normally absolutely love the GM Squat but not for reps and not right after doing an ME Box squat, HOLY SH*T!! Got a little upchuck action in the third set about half way through but I chugged it back down and kept going. IS THAT GOOD ENOUGH FOR YOU BRIAN!!

Assistance
Hypers
3×10 with a blue band

Couldn’t do a fourth set. Entire posterior chain was done.

Standing ab pulldowns
4×12@70

Video from a previous session. Someone wanted the link for it again - http://ironscene.com/view_video.php?viewkey=886712600

Comments
Felt pretty tight in my hams/glutes last night so I mowed part of the lawn with weights just to loosen up a little. Just did the front yard and will leave the rest of the yard for tonight or tomorrow to loosen up again after this workout. Scared I was going to go to bed really late last night because I got my winning team drafted for fantasy football but it got done by 9:30pm and was able to be in bed by 10pm. On the late side for me but not to bad. I was really read to go heavy and hard today as it seems like it’s been a long time since I’ve really pushed it.

Week 2/ Day 1

Muscle soreness 0 - 5 (0 none …. 5 feels like it just ripped off my bones)
3 (hams and glutes still sore from last friday’s DB lounges)

Joint pain 0 - 5 (0 none … 5 I need some plastic joints installed)
2 (knees fine but right shoulder still hurts in the mornings)

B/W:197.1

Time to complete workout:
30m

DE Bench
Bench 66%
1xseveral@bar
1xmany@135
1×5@185

8×2@185 (3 different grips)

Damn these felt good, fast and smooth. That’s the most weight I’ve done with some decent speed. Wish I brought in my camera because I feel like I’ve finally found a setup to get a good tight arch with some leg drive. At least I felt like I got my stomach higher but I definitely got more leg drive in. I’ve been trying to get my feet closer but today I spread them far out.

Assistance

Front/Side/Rear Combo Raises w/ plate pinch
4×8@25 (2 10’s and 1 5)

Shoulder rotation stuff for the cuffs
4×15@15

Lying DB Tri. Ext.
4×10@40

Comments
Finished up the dining room for the most part. Drywalling done, Ceiling and walls are all painted, new light fixture, crown molding is painted and mounted. Just have to do some small paint and nail touch ups here and there. Relaxed in the pool and did some swimming. That really helps these old muscles recuperate.
Today is my first day of taking the Incarnate/Leviathan stack from Palo Alto Labs (PAL). Got sponsored for the next two months leading up to my first meet which is awesome. The next two months I want to get as thick and as strong as I can and blow away my previous PR’s on meet day. I hoping the two together will help with quicker recuperation times, reduce muscle soreness, reduce joint (knee/shoulder) pains, and help build some muscle mass while keeping the fat down to a minimum as I’ll be bumping my calorie intake back up to 5000+.

Week 1/ Day 4

Time to complete workout:
45m

DE SQ/DL
Box Squat
1xseveral@bar
1×5@185
8×2@225

Assistance
Rear DB Lounges
4×10@100

GHR
4×10 w/ 2red bands

Hanging Leg Raises
4×15

B/W:196.9

Comments
This is it for taking it easy. Start pushing myself no matter how I feel next week.

Week 1/ Day 3

Time to complete workout:
30m

ME Bench
Standing BB OHP
1xseveral@bar
1×3@65, 75, 85, 95, 105, 110, 115, 125, 135
1×1@140 PR!

I barely got the third rep on 135. I also stalled half way up and arms shaking really bad but pushed it through for a single at 140lbs. Once my shoulders decide they’ve had enough they just stop working.

Assistance
Single Arm DB Flat Bench
1×10@50, 55, 60, 70

Shoulder Rotation work for the cuffs
4×15@15

V-bar tri. ext.
4×10@70

B/W:196.6

Comments
I feel much better today. Needed the rest yesterday. Still tired but I just feel normal tired if that makes any since. Got a busy week at work with a consult this week so I’m normally worn out from that.

Week 1/ Day 2

Time to complete workout:
45m

ME SQ/DL
Arch back GM
1xmany@bar
1×5@115, 135, 165, 185, 205
1×3@225, 255, 275, 285, 315, 320 PR!

Assistance

Hypers
4×10@90

GHR
4×15 w/ 1orange/1red bands

Standing Ab pulldowns
4×15@75

B/W:197.1
Comments
Didn’t do much last night. Just rested for once. Just can’t seem to get back to feeling 100%. At least the weight has stopped dropping.

Week 1/ Day 1

Time to complete workout:
35m

DE Bench
Bench @ some percentage
1xseveral@bar
12×3@135 (4 different grips)

This felt pretty heavy at 135 so I just stuck with it here.

Assistance

Lat-Pulldowns
1×15@125
1×10@185
2×8@225

Front/Side/Rear Raise combo
4×8@25

Lying DB Tri. Ext
4×10@35

B/W:196.7

Comments
I got a pretty bad head cold on Saturday and felt pretty nasty all weekend. Body is stilly pretty achy. Happy to keep it easy this week.

Last Training Cycle before my first Meet

Week 1 (ease back into it)
Monday: DE Bench: Bench 60%, Lying DB Tri. Ext, DB Front/side/rear laterals
Tuesday: ME SQ/DL: GM, GHR, Reverse Hypers, Ab Pulldowns
Thursday: ME Bench: Standing OHP, One Arm DB Press, Lat Pulldowns, Tri. Pushdowns
Friday: DE SQ/DL: Box Squat 50%, DB Lounges, GHR, Hanging Leg Raises

Week 2: (Let the growth and pain begin)
Monday: DE Bench: Bench 60%, Lying DB Tri. Ext, DB Front/side/rear laterals
Tuesday: ME SQ/DL: Box Squats, GM Squat, Hypers, Ab Pulldowns
Thursday: ME Bench: 3 board press, DB Flat bench, Lat Pulldowns, Tri. Pushdowns
Friday: DE SQ/DL: Box squats 55%, BB Lounges, GHR, Hanging Leg raises

Week 3 (Start the RE cluster training for bench)
Monday: RE Bench: Bench 4sets 80%/85%/87%/90% 2-3m rest between & 5 reps/set w/ 5-10s rest between reps, JM Press, Seated Cable Rows, Face Pulls, Lying DB Tri. Ext
Tuesday: ME SQ/DL: Box Squats, Power Clean, Hypers, Ab Pulldowns
Thursday: ME Bench: 3 board press, incline DB bench, Yates Rows, Bradford Presses, Tri. Pushdowns
Friday: DE SQ/DL: Box squats 55%, Above knee Rack pulls and holds, GHR, Hanging Leg raises

Week 4 (Going oly)
Monday: RE Bench: Bench 4sets 80%/85%/87%/90% 2-3m rest between & 5 reps/set w/ 5-10s rest between reps, JM Press, Seated Cable Rows, Face Pulls, Lying DB Tri. Ext
Tuesday: ME SQ/DL: Below Knee Rack pulls, Power Clean, Hypers, Ab Pulldowns
Thursday: ME Bench: 2 Board Press w/ pause, incline DB Bench, Yates Rows, Bradford Presses, Tri. Pushdowns
Friday: DE SQ/DL: Box Squat 60%, Above knee Rack pulls and holds, GHR, Hanging Leg raises

Week 5 (beating my body into submission)
Monday: RE Bench: Bench 4sets 80%/85%/87%/90% 2-3m rest between & 5 reps/set w/ 5-10s rest between reps, JM Press, Seated Cable Rows, Face Pulls, Lying DB Tri. Ext
Tuesday: ME SQ/DL: Below Knee Rack pulls, Power Clean, Hypers, Ab Pulldowns
Thursday: ME Bench: 2 Board Press w/pause, incline DB Bench, Yates Rows, Bradford Presses, Tri. Pushdowns
Friday: DE SQ/DL: DL 60%, Above knee Rack pulls and holds, GHR, Hanging Leg raises

Week 6 (ease back a bit)
Monday: DE Bench: Bench 60%, Lying DB Tri. Ext, DB Front/side/rear laterals
Tuesday: ME SQ/DL: GM, GHR, Reverse Hypers, Ab Pulldowns
Thursday: ME Bench: Standing OHP, One Arm DB Press, Lat Pulldowns, Tri. Pushdowns
Friday: DE SQ/DL: Box Squat 50%, DB Lounges, GHR, Hanging Leg Raises

Week 7 (Full throttle again)
Monday: RE Bench 4 sets 80%/82%/84%/86% 1-2m rest between & 5-10reps/set with 5s rest between reps., DB Flat Bench, Pull ups, Tate Press
Tuesday: ME SQ/DL: Low Box Squat, Demil Deads, Pull-Throughs, Hypers, Standing Ab Pulldowns
Thursday: ME Bench: 1 Board Press w/ pause, Pendlay Rows, Seated DB Clean and Press, Tri. Rope Push Downs
Friday: DE SQ/DL: Box Squat 50%, Sumo SLDL, GHR, Hanging Let Raises

Week 8 (Home stretch)
Monday: RE Bench 4 sets 80%/82%/84%/86% 1-2m rest between & 5-10reps/set with 5s rest between reps., DB Flat Bench, Pull ups, Tate Press
Tuesday: ME SQ/DL: Low Box Squat, Demil Deads, Pull-Throughs, Hypers, Standing Ab PullDowns
Thursday: ME Bench: 1 Board Press w/pause, Pendlay Rows, Seated DB Clean and Press, Tri. Rope Push Downs
Friday: DE SQ/DL: Box Squat 50%, Sumo SLDL, GHR, Hanging Leg Raises

Week 9 (Deload)
Week 10 (Rest/active recovery)
October 27th Meet.

Overall Assessments and GoalsSquat

Squat

The high box squats really helped I think to feel the weights. I didn’t have any problems falling forward this time at all. I passed up 435 and hit 445. Right now I think getting into the hole and just outside the hole is my weak spot after stalling there with the 445. I’ll have to work some low box squats and parallel squats. Some Dimel Deads could help for some supplement or accessory work.

Bench

I have the mid area up to 300 off a three board now I need to work that bottom portion. I still have to work on form a lot. I’m thinking of cycle RE and DE days and on the RE cycle hit a clustered approach. That should also help the lower half of the bench hitting more full range and heavier weights. Wish I had a cambered bar to work with but since I don’t I need to do some more DB benching for supplemental work. Also, strengthening my lats and getting some size on me will help a lot.

DL

I certainly worked a lot on my squat this last training cycle and very happy with the results. But I did get some good carry over onto the DL. I do need to still work on the knees up. The Zerchers really helped a lot with the squat and reinforced breaking the weights up the floor. Those demil deads should help a lot here too and do some more rack pulls. Some touch n’ go deads would probably be good too but I’ve got stupid octagonal plates so not so good. But looking at spytech’s log I saw something in there that I liked which would be SLDL sumo style.