Thursday, Friday and Sunday

Fell behind on my log.

Thursday 12-27-12
Bench night
Decided to see how a wide grip bench would feel. Felt disappointed.

135 x 5 x 2
185 x 5
225 x 3
255 x 2
285 x 1
305 x 1
320 x I came like 2" from lockout on this and couldn't finish to save my life.
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Flat DB presses
100 x 8,7,7

Band Pressdowns
4 x 25

Lat Pulldowns
4 x 10

Some pullup  and other things.

Friday 12-28-12

12" base squats
All sets with 75lbs of chains
bar x 3
95 x 3
135 x 3
185 x 3
225 x 3
280 x 3 I think this is a PR

Front Squats
135 x 5
155 x 5
175 x 5

Snatch grip RDLs
3 x 5

abs
5 x 20

1000 jumps with jump rope

Sunday 12-30-12
Strict Press
135 x 5 x 7 sets
135 x 10 on 8th set

Dinnie Lift
worked up to 550lbs x 3

Front Raises with axle
5 x 10

Pulls to the face
5 x 15

Anderson squat
500 x 2

Hackenschmidt floor press
275 x 3 x 3

Squats Against bands bar set at Anderson squat height
choked blue x 3
blue + dbled monster mini x 3 x 2 sets
blue + dbled purpled band x 3

That was it.

Jesse

Past couple

Took it easy last week after deads, body needed a break. Glad I did it.

Sunday 12-23-12
USAWA Postal Events.
Really glad Bryan and Troy goaded me into doing these, I really had no motivation this day and I needed the kick in the ass.

Reverse grip clean and press
200lbs and stopped, the clean kills me on this.

12" base Squat
1st 335 good
2nd 365 good
3rd passed
365 was a PR so I can't complain.

2 DBs deadlift
1st 450lbs
2nd 490lbs no good
3rd passed out of gas.

Overall not too shabby.

Hackenshmidt floor press
225 x 3
275 x 3
305 x 1
330 x a couple misses
275 x 4

Anderson squat(slightly higher than where it should be for me.)
470 x 1
560 x 1
650 x 1
730 x 1
800 x miss, x 1 PR

Some grip and ab work.

Tuesday 12-25-12
Could tell I was a little worn out from sunday. Took it easy for the most part.
Deads
135 x 5
225 x 5
315 x 3

Bent Over rows
135 x 5
185 x 5
225 x 3
275 x 1
295 x 1
315 x 3 x 3

Paloff Presses
3 or 4 sets x 10

Push Presses
95 x 5
135 x 5
185 x 5
205 x 5
225 x 3

Overall it was a decent day. Resting up for Thursday.

Jesse

Deadlifts

Today called for AMAP with 400lbs. For some reason I felt very worried about this workout, not really sure why, I just did.

135 x 5 x 2 sets
225 x 5
315 x 3
400 x 1
400 x 15 seemed like a good number, I probably could have done 20 but I would have had to hitch them.

Laid down for about 20 minutes. Apple pie quest bars are delicious but not so much when they want to come back up.

Bent Over rows
295 x 3 x 3

45 degree hypers against monster mini bands
3 x 8

Situps on hyper bench cambered squat bar in arms
3 x 10

Overall decent night.

Jesse

Shoulders and grip

Strict Press
Bunch Of warmups
155 x 11 not as many as I wanted, but not horrible.

Push Presses
155 x 3
185 x 3
205 x 3
225 x 3

Grenade front raises with chains
4 x 10

Band Pullaparts
4 x 20

2" Vbar
3 sets of 5 reps each hand.

2 handed pinch grip
5 sets of 2.

Overall great workout. I was an idiot and didn't sleep enough this weekend and catched up with me yesterday. I think between naps and sleep last night I got around 12-14 hours of sleep. Gotta get my old man sleep.

Jesse

Past Couple of workouts

Tuesday  Dec. 11th
Deadlifts
275 x 5
315 x 5
355 x 3 x 9 sets
355 x 15 on 10th set

Bent Over rows
225 x 10 x 2

Glute Ham Raises
2 x 10

Leg Raises
5 x 10

Bodyweight rows
4 x 10

Thursday Dec. 13th
Close grip bench
225 x 5
255 x 3
285 x 4

Hackenschmidt Floor press
225 x 3
275 x 3
295 x 3
315 x 1
325 x 1

Grenade chain extensions
2 chains x 10
3 chains x 10 x 2 sets
2 chains x 15

Grip work.

Friday Dec. 14th
12" base squat
135 x 5 x 2
225 x 3
275 x 1
315 x 1
355 x 1 PR
275 x 5

Standing abs
3 x 15

Leg Extensions
3 x 10

Jesse

Pressing day

I could tell yesterdays training really wore me out. My legs were like jello.

Strict Press
warmup
140 x 3 x 9 sets
140 x 11 10th set

I have to say this routine is very interesting. I am using the inverted method instead of the regular method on Juggernaut. Honestly right now I think doing 3 sets of 10 would have been easier, but I do like the challenge of getting through all the sets. It is the not the weight that is an issue it is just continually going back and doing another set.

Pulls to the face
10,12,15,20

Front Raises
4 x 8

barbell curls
3 x 8

Some pullups, grip stuff, blah, blah.

Jesse

Strongman day

Very tired today. Took me forever to get motivated. Still ended up having a solid day.

2 DBs deadlift
worked up to 410lbs, not bad, not hard, not easy.

Super Yoke
450lbs x 3 sets of 90 feet
450lbs x 1 set of 200 feet. This sucked.

Keg Loads
200 x 5
250 x 5
Did these lap and load each set.

Axle Deadlift ciavottone grip
worked up to 300lbs.

Some rolling thunder.

I think that was it.

Jesse

Squats, I suck.

Haven't been able to squat for 2 weeks, it showed big time today.

Squats
bar x 10
95 x 3
135 x 3
175 x 3
215 x 3
255 x 3
300 x 4 not hard but kept falling forward.
12" base squats
300 x 1 x 6 sets

Snatch grip RDLs
185 x 5
235 x 5
285 x 5 this smoked the glutes.

Jump roping supersetted with Hyperextension situps
100 reps and 20 reps x 5 sets.

Jesse

Benching and stuff

So I decided to stick with high volume 531 for my bench, not ready to change this yet. That and I am not ready for my pecs to be so sore that I can't sleep. Went back to benching with my feet kicked back, figured out if I wear a belt it stops my back from hurting.

Close grip bench
225 x 3
245 x 3
270 x 3,3,5

Dips
bodyweight x 3
+35 x 3
+53 x 3 x 2 sets

Extensions with cannonballs
10 x 10

Great grip and tricep workout.

Pullups
5 or 6 sets of 3 on the fat bar
5 or 6 sets of 3 on the swiss bar.

That was it, overall pretty happy with the workout tonight.

Jesse

Deadlift day

So I sat down last night and got my training all planned out. I won't lie I look at the routine and think YUCK! But at the same time I realize this could be a great thing for me. My body has needed a break and this is definitely a change. Sometime you need to step back and look at the big picture, I don't always do this and end up hurting myself. I did my strict press yesterday for the 1st week and my shoulders were sore as hell today. Haven't had that kind of deep muscle soreness in a long time.

Deadlifts
135 x 5 x 2 sets
225 x 5
315 x 5 x 10 sets on the 10th set I did 15 reps, easily thought about going to 20 but my glutes were on fire.

It took a good 30 minutes for my back to stop being pumped.

Hyper deadlifts
3 x 5 sucked but I like them.

Reverse Hypers supersetted with Chest Supported rows
4 x 10 each

Neck lift
3 x 8

Fat man rows
3 x 10

Standing abs
3 x 8

This is gonna be interesting, hope I can stick it out.

Jesse

Thoughts on training for the next couple months.

So the year is almost over and I really I didn't accomplish much of anything this year. I did manage to compete a few times, but I didn't really live up to what I am capable of. I tried some new things this year some were smart, some not so much. Here is what I am thinking of doing for a couple months.

I am gonna attempt to try the juggernaut training system. I will be using the inverted method as I like this setup much better and I think it will help me achieve my goals better.  But I will not be using it for my squat. I know how my legs react to things and this would kill me. Call me a pussy but I am a whiny bitch enough of the time, don't need to do something that makes it even worse. For my squat I will go back to 5-3-1 or high volume 5-3-1. This has always worked well for me. Now I will also add some of my own ideas and tweaks also. Here is what I will be hoping to do.

Monday-Shoulders and some biceps
I will use Juggernaut for my Strict Press but I will first do push presses or push jerks. If I strict press constantly I forget how to use my leg drive.
So I will work up to singles or triples on push pressing or push jerking and then do strict presses. This will probably suck, so might as well give it a shot.
Then I will finish with whatever assistance and such.

Tuesday-Deadlifts and upperback
Juggernaut for my deads
Heavy bent over rows or DB rows
some type of bodyweight row
core

Thursday-Bench and triceps
I haven't decided if I wanna use juggernaut or 5-3-1 for sure here yet. Still on the fence.
Rotation of dips, floor presses, db presses
Rotation of extensions, pressdowns
Pullups or Pulldowns

Friday-Squats. I might squat on Thursday after I bench but if I don't Fridays will be squat day.
5-3-1 for squats either regular 5-3-1 or high volume style.
Goodmornings or 45 degree hyperextensions
core

Sunday-Strongman day
Whatever I feel like doing.

I am gonna set my working maxes at:
Strict Press-205lbs
Bench Press-300lbs
Squat-330lbs
Deadlift-500lbs

Now with any luck I can stick to the routine. Also I gotta be smart and do the de load weeks, these are hard for me to do as I just wanna go ahead and lift.

Really I just wanna do this as it seems like it will be hard, and I need a new challenge.

Jesse

Shoulders

Shouldn't have worked out today. I benched yesterday and I knew my triceps would be worn out. But I am a dumbass so I did anyway.

Strict Press
95 x 3
135 x 3
165 x 3
185 x 3
205 x 2 the plan was to do 5 sets of 3 reps here, that didn't happen.

Push Presses
235 x 1 x 2 sets the plan here was to do 5 singles, that didn't happen.

Strict Press
125 x 5 x 10 sets
Holy crap this sucked. I was sweating at the end and my shoulders were on fire. Best idea of the workout.

That was it. Had no energy.

Jesse

Sunday funday

Didn't get to train much this week, pissed me off but some weeks that happens.

Decided to break in the new rack by benching in it.

Close grip bench
255 x 5 x 2 x sets
275 x 5 mislead was supposed to be a 3rd set of 255 oh well.

Dinnie lift
I believe I worked up to 550ish, not sure weird lift.

Stones
330 x 1 x 2 sets

Prowler push/sledgehammer swing combo.
Push prowler for 2 sets of 80ish feet then swing sledge x 10 each arm x 5 sets

That was it, not much but better than nothing.

Jesse