Jason’s BodyBlog

Didn’t want to keep trying to find the right page this is on so I’m posting again what I have left.

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, 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, Hypers, Hanging Leg 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, 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/do nothing)
October 27th Meet.

Planned Attempts
Squat
1st 385
2nd 435
3rd 455

Bench
1st 245
2nd 275
3rd 300

DL
1st 385
2nd 415
3rd ??? 435 - 450

Total: 1205
If I can hit all the third attempts that would put me well ahead of my goal from when I first decided to compete of hitting a 1145lbs total for my first meet. What I do on the DL will depend on if I miss on my 3rd attempt on the squat and the bench. If I only get my second attempt on those two then I’ll go for 435 just to make sure I hit my goal of 1145. Now if I get my 3rd attempt on the squat and the second attempt on the bench then I’m set at hitting 1145 with my second attempt on the DL. Ok, I might be thinking about this way to much.

Week 6/ Day 3

Muscle soreness 0 - 5 (0 none …. 5 feels like it just ripped off my bones)
0

Joint pain 0 - 5 (0 none … 5 I need some plastic joints installed)
1 -Shoulder

B/W:201.6

Time to complete workout:
25m

Deload Bench
Standing BB OHP
1xmanymany@bar
1×5@95, 115, 135 PR (damn didn’t even try)
5×3@135

Feeling a lot stronger and more stable on these. 135 used to be a strugle to get a triple out of. I really wasn’t trying to workup to anything particular just to where it felt heavy but not straining.

Assistance
Rotator Cuff exercises w/ red band

Alternated
2×10 Left arm inner rotation
2×10 Right arm inner rotation

Alternated
2×10 Left arm outer rotation
2×10 Right arm outer rotation

Alternated
2×10 Left arm Forward rotation
2×10 Right arm Forward rotation

Alternated
2×10 Left arm backward rotation
2×10 Right arm backward rotation

Face Pulls
2×20 w/ red band

Overhead Tri Ext
1×40 w/ red band

Comments
Feel refreshed. Watched the movie Knocked Up I think it was called last night. Very funny movie.

Week 6/ Day 2 - Deload

Muscle soreness 0 - 5 (0 none …. 5 feels like it just ripped off my bones)
1 - entire back

Joint pain 0 - 5 (0 none … 5 I need some plastic joints installed)
1 - Shoulder

B/W:200.2

Time to complete workout:
30m

Deload SQ/DL
GM Squat
1xmany@bar
1×5@95, 115, 135, 165, 185
3×3@225
2×3@275

Assistance
Hypers Very slow with 5s static holds on top
5×5 w/ blue band

Standing Ab pulldowns Very slow with 5s static holds on the bottom
5×5@70

Comments
Time to deload and reload. Wasn’t in for training on Friday or Monday but never fear I definitely got my workout in. It is harvest season. Time to move around a sh*t ton of beans and corn. Sucks we’re averaging 20degrees over normal temperatures right now getting into the 90’s. Supposed to start cooling off this week so hopefully the next month of harvesting wont be so bad.

Week 5/ Day 3

Muscle soreness 0 - 5 (0 none …. 5 feels like it just ripped off my bones)
1-lower back

Joint pain 0 - 5 (0 none … 5 I need some plastic joints installed)
1 -Shoulder
1- hands

B/W:202.8

Time to complete workout:
42m

ME Bench
2 Board
1xseveral@bar
1×5@95, 115, 135, 165, 185
1×3@225, 255
1×2@285 PR!
1xmiss@305
1×1(ugly)@305 PR!!

305xmiss - http://ironscene.com/view_video.php?viewkey=2103376226
305×1 - http://ironscene.com/view_video.php?viewkey=427078446

Okay so I did raise my butt up for a split second just a little but screw it I worked my ass off for this one. Look there Brian no 2.5lbs plates there!!! Decided I knew I could most likely hit 300 which I really wanted but then said I really wanted to break through 300!! 1st attempt I felt I was going to get it even on the way down. I felt I had a decent setup, unracking it felt good, bringing it down I felt in grove, and at first on the way up I thought I was going to get it until I hit the wall. Just wouldn’t budge half way up!!!! DAMN IT!!! I WANT THIS F#CKER!!!! Pissed me off. I got it back up to the hooks, gave myself 2 minutes to rest this time, did a bunch of Wendler shadow benching, and got myself ready. I shouldn’t have done as good on the second attempt. My setup wasn’t as good, when I went to unrack it I was to far down and had to quickly reset and unrack again. Felt a lot heavier this time in my hands and felt like it didn’t come down near as evenly. But on the way up I got to that sticking point again but wasn’t going to let it stop me this time. I rolled my elbow’s out (good ol’ shadow benching) and locked the damn thing out!!!

Supplemental
DB Incline Bench
3×3@100

Assistance
Bradford Press
1×15@80
2×10@80

http://ironscene.com/view_video.php?viewkey=892631197

Wendler Evolutions
1xfailure@35

Comments
Ok. So, I don’t really know how to relax that well. Wasn’t planning on doing anything after work and was just going to go straight home. Well, I ended up taking a detour to the home improvement store and loading up 6 sheets of sheetrock and unloaded them in the room off the kitchen. Got another wall done. I laid off the Yates rows today to give my back a break and might still do them tomorrow.

Week 5/ Day 2

Muscle soreness 0 - 5 (0 none …. 5 feels like it just ripped off my bones)
1 - entire back
2 - Left Thigh

Joint pain 0 - 5 (0 none … 5 I need some plastic joints installed)
2 - Shoulder
2 - Hands Just hurts to close them

B/W:201.2

Time to complete workout:
47m

ME SQ/DL
DL warmup (Did them as explosively as I could)
1xseveral@bar
1×3@95, 115, 135, 165, 185, 205, 225

Below Knee Rack Pulls (Right here is my weakest link for sure)
1×1@225, 255, 275, 295, 315, 345, 365, 385, 405
(Belt up)
1×1@415, 435, 455 PR!!
1xmiss@475 (Very close to a lock out!)

Above Knee Rack Pulls
1×1@455, 475, (Put Wrist wraps on) 500 PR

455×1 - http://ironscene.com/view_video.php?viewkey=1956233566
475xmiss - http://ironscene.com/view_video.php?viewkey=1192213616
500×1 - http://ironscene.com/view_video.php?viewkey=1837782553

Assistance
Standing Ab pulldowns
3×15@70

Comments
Beet up. Never has deadlifting feel so much like torture. Got everything moved out of my friends Two bedrooms, hall way, kitchen, and living room. And I get to go back and help move it all back tonight, YAY!

Week 5/ Day 1

Muscle soreness 0 - 5 (0 none …. 5 feels like it just ripped off my bones)
1 - All over aching
2- Back
4 - Left Thigh

Joint pain 0 - 5 (0 none … 5 I need some plastic joints installed)
1-All over aching
3 - Hands

B/W:200.8 (Up a steady 5 pounds now. I can see touching on 205 by the end of the week)

Time to complete workout:
35m

RE Clustered Bench 5 reps 2s Pause on Bottom and 5s Rest between reps.

73%
1×5@205

80%
1×5@225
Much easier this week.

84%
1×5@235
Last couple reps still pretty tough.

88%
1×1@245
Damn, only got a single this week. I probably could have gotten the second rep but I’m not trying to test my strength here. Back down I went.

1×4@225

Supplemental
JM Press
1xseveral@45
5×8@95

Assistance

Face Pulls
4×10@90

Comments
OWW! Everything felt super heavy today. Body aches all over and I’ve got a strained left upper thigh. Bar hurt like hell in my hands just gripping it. Decided to keep it easy today and hope I’m somewhat recovered by tomorrow. Think I strained the thigh doing a bunch of duck walking under the crawl space running a bunch of electrical for the room off the kitchen and putting up a bunch of insulation under the flooring down there. I also got all the walls and ceiling fully insulated. Put up dry wall for the entire ceiling and parts of the walls. Pretty much stayed busy working on that room all weekend. Tonight I’ve been volunteered to move a bunch of furniture and a big TV and entertainment center for a friend so they can put down new carpet. Not looking forward to that either.

Week 4/ Day 4

Muscle soreness 0 - 5 (0 none …. 5 feels like it just ripped off my bones)
1-back

Joint pain 0 - 5 (0 none … 5 I need some plastic joints installed)
1-Shoulder

B/W:201.9

Time to complete workout:
44m

DE SQ/DL
High Pulls
1xseveral@bar
1×3@95
10×3@135

Box Squat
1×3@135
8×2@225

Decided to say screw the power cleans. I’m not going to waste time in training to perfect a technique that wont directly help my DL when the High Pull part of the power clean is all I need to do for what I hope will help with explosiveness of the floor and driving power past the knees. Also, moved them over to the speed day as that’s what they are for. Did the High Rack pulls as a supplmental on the ME day.

Assistance
Ghetto GHR
1×10 w/ 1 blue band
3×15 w/ 2 red bands held still to my chest so no help on starting up with the arms. Getting a little stronger with these

Hanging Leg Raises
3×20

Comments
Stayed up way to late last night and didn’t want to get up this morning. But man those high pulls were calling my name and felt great.

Week 4/ Day 3

Muscle soreness 0 - 5 (0 none …. 5 feels like it just ripped off my bones)
Before Workout
1-entire back

Joint pain 0 - 5 (0 none … 5 I need some plastic joints installed)
1-Shoulder

B/W:201.1

Time to complete workout:
47m

ME Bench
2 Board
1xseveral@bar
1×5@95, 115, 135, 165, 185
1×3@225, 255
1xugly@300
1×2,miss@275 PR!

255×3 - http://ironscene.com/view_video.php?viewkey=1824040447
300xugly - http://ironscene.com/view_video.php?viewke…71867fdc363b999
275×2,miss PR - http://ironscene.com/view_video.php?viewke…8cfd9eff9709650

How about that BRIAN!! Is 255 to 300 a good enough jump for you? Damn, I want to call that a PR but just can’t since I raised my butt of the bench. I grinded that sucker up though which I’m happy about. Next week I’ll keep my butt down and get that sucker up. I forgot to raise my big toe and definitely didn’t feel like I had as good of leg drive. Double Damn, I almost had 275 for a triple which would have been really awesome too but I started going up but the bar wanted to go down. 275×1 was my last PR on the 2 board.

Supplemental
DB Incline Bench
3×6@90

Assistance
Yates Rows
1×20@135
3×10@225

Bradford Press
1×15@50
1×10@60
2×8@80

Wendler Evolutions
1xfailure@35

These are so funky feeling by the time you get to the pressing movement.

Comments
Feeling much better today but man was I coughing up some nice thick loogies this morning. I’d say I’m back up to 98-99%.

Week 4/ Day 2

Muscle soreness 0 - 5 (0 none …. 5 feels like it just ripped off my bones)
0- Chest/Tri Nice time for the BA to start working
1- lower back (I was trying to arch more and more yesterday)

Joint pain 0 - 5 (0 none … 5 I need some plastic joints installed)
1-Shoulder

B/W:199

Time to complete workout:
46m

ME SQ/DL
DL warmup (Did them as explosively as I could)
1xseveral@bar
1×3@95, 115, 135, 165, 185, 205, 225

Below Knee Rack Pulls (Right here is my weakest link for sure)
1×1@225, 255, 275, 295, 315, 345, 365, 385, 405
(Belt up)
1×1@415, 425 PR, 435 PR PR!!
2xmiss@465 (Just couldn’t lock it out right)

Above Knee Rack Pulls
1×1@435, 455, 475
2xmiss@495 (first time grip has given out on me but my hands were so freaking sweaty and no chalk, started slipping on both just before a complete lockout)

Assistance
Hypers
4×12 w/ blue band

Standing Ab pulldowns
3×15@70

Buckets
1×2@puke

Comments
I gave everything I had today. Between the sinus preasure and the gash and swollen head my head was on fire and felt like passing out after every DL, even the warmups.

Week 4/ Day 1

Muscle soreness 0 - 5 (0 none …. 5 feels like it just ripped off my bones)
0 - going into today 2- right now Chest/Tri

Joint pain 0 - 5 (0 none … 5 I need some plastic joints installed)
1-Shoulder

B/W:198.6

Time to complete workout:
44m

RE Clustered Bench 5 reps 2s Pause on Bottom and 5s Rest between reps.

Started off lighter this week to try and make it to 4 sets.
73%
1×5@205

80%
1×5@225
Struggle by the 5th Rep.

84%
1×5@235

Didn’t think I’d get in the last two reps there.

88%
1×3@245
Struggle on the third rep but didn’t want to miss so stopped there and went back down in weight to finish off.

1×2@225

Supplemental
JM Press
1xseveral@65
4×8@95

Assistance
Seated Cable Rows
1×12@180
1×8@240
2×6@260

Face Pulls
4×10@90

Lying Tri. Ext.
4×10@35

Comments
STILL FEEL LIKE CRAP… At least I don’t have a cough anymore. It’s all up in my sinuses. I’ve had some awesome sleep at night though with that NyQuil but don’t think I’ll take it tonight. Three days in a row is enough. I’ve had some wicked dreams. Two of the nights I was training over at the compound at EFS with Matt K., Dave, and Jim. Got through an ME Bench day and a ME Squat day. Did some Board presses and some box squats. INTENSE training was going on. This might have something to do with having watched all of EliteFTS’s youtube videos twice now. Then one night I was getting ready for my meet and I was going to be late and I was rushing around trying to grab everything I needed. That one wasn’t so much fun.

Got some stuff done around the house. Completely gutted a room that is off the kitchen that was really poorly done. The floor had a major slant to it and I got that leveled off. I’ll work on running some new electrical and putting in some insulation this week. Got a nice deep gash in my head too. I stood up and jammed my head right into the corner of a window ledge.