Jason’s BodyBlog

Week 3/Day 2

B/W:214.2

Time to complete workout:
41m

DE SQ/DL
14in Box w/ Average Bands
2×3@bar
1×3@135, 225
8×2@245

Pulls against Average Bands (Switching between Sumo/Conv)
2×1,1@135
8×1,1@225

Rear coming up way to fast on the conventional on the vid I took. Need to pay more attention to my butt.

Assistance
Pull throughs
3×20 w/ Average Band

Hanging Leg Raises
4×12

Vid
http://www.youtube.com/watch?v=bdkOljcFZMQ

Comments
SLEEP!!!! need it!

Week 3/Day 1B/W:214.2

B/W:214.2Time to complete workout:
44m

DE Bench
Doubled up mini’s
2xseveral@bar
1×5@135
8×3@135

Supplemental
Suspended lockouts
1×3@135, 225
1×5@315, 335
1×4@365
1×3@385
1×2,miss@405

Assistance
Seated OHP
1×10@95
1×8@115
1×4@135

BOR
3×12@135

Vid

http://www.youtube.com/watch?v=vdEA0g7gQa0

Comments
Almost didn’t train at all today. Working outside in the sun way to much Friday and Saturday zapped me of all energy. I layed on that bench for a good 30m before I actually grabbed the bar and started benching. Glad I did because it felt so damn good to have 400lbs in my hands and press it up. Granted it was only around 4-5 inches.

Week 2/Day 4

B/W:213.8

Time to complete workout:
38m

ME SQ/DL
Knee Height Rack Pulls
Sumo/Conv
1×1,1@bar, 135, 165, 185, 225, 245, 275, 295, 315, 335, 365, 385, 405, 425, 455
1xmiss,miss@510

I really suck at rack pulls!!

Supplemental
Suspended GM w/ sumo stance
1×5@135
4×5@225

Assistance
Hanging Leg Raises
3×12

Vid
http://www.youtube.com/watch?v=jsO3Mv7UvRg

Comments
I said it already but it’s worth saying again. I REALLY SUCK AT RACK PULLS!! I am so much weaker pulling from pins. Did some suspended GM’s today… Right after I was done with them I was like this This isn’t so bad. By the time I got to work my back was completely locked up and I feel like I need to rip my spine out of my ass to relieve the pain!! My lower back is so tight and sore right now.

Week 2/Day 3

B/W:213.8

Time to complete workout:
49m

ME Bench
3 Board
2xseveral@bar
1×5@135, 155, 185, 225
1×3@245, 275, 295
1×2@315
1×1@335
1xmiss@365
1×1?@355 PR?

I had to get a PR so after I got pinned hard I dropped it back down a little and went for 355. My rear started to come up and as I felt it I paused for a second and really concentrated on tightening up to get my butt back down. It worked and was able to complete the lift. Pretty happy about that. Next time I’ll get 365.

Assistance
Strap Pushups
3×12

Pullups
3×8

Face Pulls
3×12 w/ monster mini

Video
http://www.youtube.com/watch?v=RYKG9X0usG0

Comments
I couldn’t wait till Thursday. I really wanted to get under that damn bar and hit a PR!!

Week 2/Day 2

B/W:212.8

Time to complete workout:
42m

DE SQ/DL
14″ Box
2xseveral@bar
1×5@135

Light Bands
1×5@135
8×2@225

DL against light bands
1×1@135
8×1@225

Assistance
Pull throughs
2×20 w/ Average Band

Hanging Leg Raises
3×10

Video
http://www.youtube.com/watch?v=tBN5Js_AC4Q

Comments
Took a little bit to get my hips loosened up but once that happened I was firing off with some pretty good speed. Can’t wait for the ME days coming up.

Week 2/Day 1

B/W:212.6

Time to complete workout:
44m

DE Bench
1xseveral@bar
1×5@135

Doubled up mini’s
8×3@135

Supplemental
4 Board w/ doubled up mini’s

1×5@135, 155, 185
1×3@225, 245, 255
1×2,miss@275

Assistance
Seated OHP
5×8@95

Fat Man Rows
5×10

Vid - http://www.youtube.com/watch?v=l4-O8T5xdYI

Comments
Felt awesome this morning going through all this. Glad I didn’t try and push it to hard last week. I’m ready to kick some ass now.

Week 1/Day 4

B/W:213.2

Time to complete workout:
20m

RE? Sissy Effort SQ/DL
Arch Back GMs
5xseveral@bar
4×5@135

GM Squats
4×5@135

Assistance
Seated Lounging
1×1@couch

Comments
This week is a reload week. Still made sure to get a PR in. I’m ready for to start ramping it up.

Week 1/Day 2

B/W:214.2

Time to complete workout:
26m

DE SQ/DL
14″ Box
1xseveral@bar
1×5@135
10×2@275

Assistance
Band GMs
3×12 w/ light band

Comments
Doobie dobeeee dooooo.