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Post by JK-ice on Apr 10, 2016 17:22:52 GMT -5
Saturday April 9th 2016 Upper body day
Speed bench 9 sets of 3 reps with 135 + orange bands done in 9 minutes 30 seconds
Close grip bench 135 x 23 135 x 15 135 x 10
+ accessory work
Sunday April 9th Squat day
squats 135 x 12 225 x 6 265 x 3 295 x 2 315 x 2 belt 335 x 2 " " 295 x 5 beltless 295 x 5 " " 295 x 5 " "
+ accessory work
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Post by JK-ice on Apr 17, 2016 17:34:56 GMT -5
Tuesday April 12th 2016 Upper body day
Bench T n G as usual 45 x 12 95 x 10 135 x 8 175 x 5 205 x 11 205 x 8 205 x 6 135 x 15
+accessory work
last exercise
isometric holds just above chest level 165 x 25 sec 185 x 15 sec 185 x 15 sec
Wednesday April 13th Deadlift day
conventional deadlifts 135 x 12 225 x 10 315 x 8 no straps
+accessory work
Friday April 15th Upper body day
Speed bench 9 sets of 3 with 135 + orange band doubled around my back done in 13 minutes
Close grip bench 145 x 19 145 x 10 145 x 9
Saturday April 16th squat day
squats 135 x 15 225 x 8
7 speed sets of 225 x 2
+accessory work
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Post by JK-ice on Apr 23, 2016 19:38:33 GMT -5
April 23rd 2016
power meet - Belle River open All in all was a good day, a few things though that I should have stuck to my plan, totaled 472.5 kg / 1039.5 lbs at 74kg / 163 lbs weighed in at 72kg / 158 lbs Squats 150 kg / 341 lbs good, 162.5 / 358 lbs good 165 kg / 363 lbs good The first 2 attempts I had the problem where I was going too far below parallel, leading me to think that the 2nd squat was much slower than the video looked, so played it safe, went less deep and it was an easy 3rd attempt, should have stuck to my plan of going to 172.5 kg / 377 lbs. You guys can see how ridiculously low I go, for some reason the cameraman missed the 3rd attempt. Bench 102.5 kg / 225.5 lbs good, 110 kg / 242.5 lbs good 115 kg / 253 lbs good 13 lbs PR All went smooth and as planned Deadlift 170 kg / 374 lbs good, 185 kg / 407 lbs good 192.5 kg / 423 lbs good Well this was the grip test, and I was hoping to just get 407 lbs, it went well and then 423 lbs went up easy too, everyone was probably confused why my 3rd attempt looked so easy, although I had no way of predicting how good it would be video - www.youtube.com/watch?v=mvVMm7gKNek
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Post by 3speed on Apr 24, 2016 6:56:42 GMT -5
Great job brother! Going 9 for 9 always leaves me wondering what I could have actually done and looking forward to the next meet.
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Post by osu122975 on Apr 24, 2016 12:09:32 GMT -5
Fast doesn't always mean "light". But I think you definitely have more in you on the pull.
I would highly recommend not going so low on the squat but if you get a good stretch reflex without your low back tucking under you then you'll be ok. Also, try taking a nice full breath before taking the weight out of the rack. That should help the weight feel a bit lighter.
All in all a good job. Should give you confidence going forward.
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Post by JK-ice on Apr 25, 2016 0:01:40 GMT -5
Great job brother! Going 9 for 9 always leaves me wondering what I could have actually done and looking forward to the next meet. Thanks man, exactly as you said going 9 for 9 is a sort of bittersweet feeling, just happy to get my feet wet in the game again
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Post by JK-ice on Apr 25, 2016 0:13:16 GMT -5
Fast doesn't always mean "light". But I think you definitely have more in you on the pull. I would highly recommend not going so low on the squat but if you get a good stretch reflex without your low back tucking under you then you'll be ok. Also, try taking a nice full breath before taking the weight out of the rack. That should help the weight feel a bit lighter. All in all a good job. Should give you confidence going forward. Thanks Eric, just as you said, fast doesn't mean light, I'm generally an explosive person so it looks fast, although when it gets heavy I halt, especially for the bench. Since for me getting off the floor is the hardest part so locking it out is easy and usually looks fast as I accelerate. As you said going so low was an error from muscle memory, inexperience doing actual squats and not having anyone to tell me I was going so low. Doing so many box squats over the years and before the contest left me wondering where just below parallel was. All in all it was a good learning experience that will lead to better things next meet, even though I kind of rushed into this meet.
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Post by Cormac on Apr 25, 2016 5:34:41 GMT -5
Great work Joel, well executed game plan and plenty left in the tank. How much do you think Leemans programming contributed to your recent strength gains? i'm sure the extra muscle mass with the higher reps he had you doing helped.
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Post by JK-ice on Apr 25, 2016 21:22:58 GMT -5
Great work Joel, well executed game plan and plenty left in the tank. How much do you think Leemans programming contributed to your recent strength gains? i'm sure the extra muscle mass with the higher reps he had you doing helped. Thanks, almost a well executed plan, the squat needs some work as I wussed out from my original numbers. The peaking process seems to have worked pretty good so I'll run that again next meet. George Leeman's program was a key factor in this, although there were many factors. This program did have me moving way more weight than ever before, bodyweight was at 159 lbs but I'm still only 4 pounds heavier and way stronger than I was at 155 lbs at the end of December and the end of my earlier powerlifting. There were a lot of key points learned and reinforced from his programming - the Specificity principal, benching, squatting and deadlifting every week help a ton - especially for bench - there's no need to change an exercise every 3 weeks to make continuous gains - very high volume can increase strength very well - there's no need to always deload, although sometimes it may be necessary, Jesse Norris believes in this - spending a lot of time in the gym training longer can help, instead the westside "you have to train in under an hour" way - Biceps may not directly help the powerlifts, although they are necessary to balance the triceps and allow them to really grow Besides these general things, it taught me a lot of things that help my body. It showed me more in depth about which exercises will help my total and which can be left alone. Certain rep ranges, around 10-15 help my strength very well for some reason. There are some important nutrition factors as well, which may be more important than the programming, I will go back to doing westside style for some time and see if with this new nutrition I can get some great gains as well. -Lots of protein everyday, every 2 and a half hours, the muscles cannot be left to go into a catabolic state -Casein protein before bed every night -My nurse tending to my finger wound told me this- lots of vitamin C and a multivitamin everyday, mainly for the zinc, Scot Mendelson also stresses the importance of vitamin C she says that those two things speed up wound recovery by a massive amount, the zinc is also key in testosterone production -I take around over 5000%+ of Vitamin C spaced throughout the day and 1000mg before bed, as well as boosting muscle recovery, it also inhibits aromatisation, which is when our body converts testosterone into estrogen -Fish oil supplement -Creatine- Yes this seems like the big bodybuilding supplement to make your muscles look big, although it helps us powerlifters tremendously too. Jesse Norris talks about it and how it has an effect on increasing ATP energy levels, it also helps recovery a bunch by allowing more water, so more nutrients to get to the muscles. These nutrition / supplement methods can help us all out a lot. As mentioned before it may have been the actual secret to the success instead of just programming
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Post by JK-ice on Apr 28, 2016 7:59:24 GMT -5
Wednesday April 27th 2016 ME upper body
DB flat bench - repetition 50 x 15 80 x 21 80 x 15 80 x 11
DB tricep rollbacks 30 x 10 25 x 10 25 x 9 22.5 x 10 22.5 x 10 22.5 x 8
Close grip pushups 30 15 13 10 10
Low pulley rows - parallel grip 165 x 12 150 x 10 150 x 9 135 x 9 120 x 9
rear delt flies 25 x 13 25 x 10 20 x 10 20 x 12 20 x 12
DB flies 30 x 20 30 x 15 30 x 15 30 x 12 30 x 12
push ups 10 second hold at the bottom - 10 second hold half way 1 minutes 40 seconds 40 seconds
workout done in 1 hour 15 minutes
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Post by JK-ice on Apr 30, 2016 13:27:09 GMT -5
Friday April 29th 2016 Dynamic lower body day
Speed box high bar squats - below parallel box 12 sets of 2 reps with 245 in 11 mins 40 sec
ultra wide straight legged sumo deadlifts 315 x 6 315 x 6
45º back raises 90 x 11 90 x 9 90 x 6 90 x 6 90 x 6
seated leg curls 135 x 14 135 x 10 120 x 14 120 x 12 120 x 12
Chest supported rows - high grip 180 x 18 (90 each side) 180 x 10 180 x 10 180 x 10
45º side bends 50 x 14 50 x 12
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Post by JK-ice on May 2, 2016 1:29:32 GMT -5
Sunday May 1st 2016 Dynamic bench day
speed bench 8 sets of 3 with 135 + orange band around my back in 7 mins 40 sec - it was a too much for speed, started to slow down the last rep of the last 2 sets, having trouble locking it out with my left tricep, going to go down in weight
Decline DB bench 80 x 17 80 x 6 65 x 8 65 x 8 65 x 8
Decline DB tricep extensions 20 x 16 20 x 12 20 x 9 17.5 x 10 17.5 x 10 17.5 x 9 17.5 x 10
Wide grip lat pulldowns 135 x 12 120 x 13 120 x 10 120 x 8
DB shrugs 90 x 20 90 x 13 90 x 10
Hammer curls 25 x 16 30 x 8 30 x 6 25 x 8 25 x 8
workout done in 1 hour
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Post by JK-ice on May 5, 2016 19:50:45 GMT -5
Tuesday May 3rd 2016 Max effort lower
Front squat on a just below parallel box 135 x 6 185 x 4 225 x 3 255 x 1 265 x 1 275 x 1 285 x 1
265 nearly rolled off one of my shoulders, had to really focus on keeping the elbows up
straight legged good mornings 135 x 20 155 x 13 155 x 13 155 x 12 155 x 12
band leg curls ( green band) x 40 x 25 x 23
straight arm pulldowns 60 x 16 60 x 15 60 x 10
Standing abs on lat pulldown 90 x 17 105 x 6 90 x 13
workout done in 1 hour 15 minutes, had to time crunch to get to work
Thursday May 5th Max effort upper
Incline bench 45 x 12 95 x 10 135 x 5 175 x 3 205 x 1 220 x 1 235 x 1 245 x 1 185 x 12 185 x 8
DB rollbacks 30 x 13 30 x 9 25 x 8 25 x 9 25 x 8 25 x 8
Close grip push ups 33 13 14 14 15
Low pulley rows 165 x 14 150 x 10 150 x 10 135 x 10 120 x 10
rear delt DB flies 25 x 14 20 x 12 20 x 12 20 x 12 20 x 15
DB flies 35 x 15 35 x 12 30 x 14 30 x 10 30 x 10
workout done in 1 hour 30 minutes
Felt good to beat the old record of 225 incline bench, especially since years ago I made 225 then months later failed it. One thing to cross off the 2016 goals list
Found some research showing that there can be negative side effects in the future from taking too much vitamin C, keeping the intake to only 2000%, 2000 mg
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Post by JK-ice on May 7, 2016 0:17:13 GMT -5
Friday May 6th 2016 Dynamic lower
Speed high bar squats on just below parallel box 12 sets of 2 with 265 in 9 mins 40 sec
ultra wide straight legged sumo deadlifts 315 x 8 315 x 8
45º hyperextensions 100 x 8 100 x 5 100 x 5 100 x 5 100 x 4
Seated leg curls 135 x 17 135 x 11 135 x 9 120 x 13 120 x 13
Chest supported row - high grip 95 each side x 20 95 x 12 95 x 10 95 x 8
45º side bends 55 x 17 55 x 12
workout done in 1 hour 15 minutes
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Post by JK-ice on May 9, 2016 11:16:45 GMT -5
Sunday May 8th 2016 Dynamic bench
speed bench 9 sets of 3 with 125 + orange bands around my back in 11 minutes 30 sec
Decline DB bench 90 x 17 80 x 8 80 x 8 80 x 7 65 x 10
Decline DB skullcrushers 25 x 15 25 x 8 22.5 x 8 22,5 x 9 22.5 x 10 22.5 x 10
wide grip lat pulldowns 135 x 14 135 x 8 120 x 10 120 x 8
DB shrugs 100 x 19 100 x 15 100 x 12
Hammer curls 35 x 12 35 x 5 30 x 10 30 x 7 30 x 5
workout done in 1 hour 15 minutes
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Post by JK-ice on May 10, 2016 6:49:52 GMT -5
Monday May 9th 2016 Max effort lower
Front squat on just below parallel box (4 box) 135 x 10 195 x 3 225 x 3 265 x 1 285 x 1 295 x 1 305 x 1 First time in years that I pushed myself to an absolute max for a squat, it rolled down one of my shoulders halfway up too, no idea how I managed to keep it and rack it, I'll upload some video soon
Straight legged good mornings 165 x 16 165 x 15 165 x 15 165 x 15 165 x 13
Band leg curls Blue x 30 x 20 x 20
straight arm pulldowns 60 x 20 60 x 15 60 x 10
standing abs on lat pulldown 105 x 8 105 x 6 90 x 15
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Post by JK-ice on May 11, 2016 22:26:34 GMT -5
Wednesday May 11th 2016 Max Effort bench
Bodyweight 160 lbs
Incline bench 45 x 12 95 x 10 135 x 5 185 x 3 205 x 1 220 x 1 235 x 1 245 x 1 255 x 1 265 x miss halfway up 195 x 9 195 x 6
255 felt like it moved faster than 245 last week, my battery was too low to review the speed on video though, decided to try to push some limits anyway
Tricep DB rollbacks 35 x 10 30 x 10 25 x 10 25 x 8 20 x 10 20 x 10
Close grip push ups 36 16 13 13 12
low pulley rows 180 x 10 165 x 8 135 x 12 135 x 10 120 x 10
rear delt flies 25 x 18 25 x 12 20 x 14 20 x 14 20 x 14
DB flies 35 x 15 35 x 10 30 x 10 30 x 10
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Post by JK-ice on May 14, 2016 17:31:22 GMT -5
Friday May 13th 2016 Dynamic lower
speed box squats - high bar - just below parallel box 10 sets of 2 with 285 done in 12 mins 30 sec
ultra wide straight legged sumo deadlifts 315 x 8 315 x 8
45º hyperextensions 100 x 12 100 x 8 100 x 6 100 x 5 100 x 5
seated leg curls 150 x 14 150 x 10 135 x 12 135 x 10 135 x 10
Chest supported row - high grip 115 each side x 15 115 x 10 115 x 8 90 x 10
45º side bends 65 x 12 65 x 10
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Post by JK-ice on May 16, 2016 0:33:37 GMT -5
Sunday May 15th 2016 Dynamic bench
speed bench 9 sets of 3 with 125 + orange band around back done in 9 mins 50 sec
Decline DB bench 100 x 14 85 x 10 85 x 6 70 x 10 70 x 10
Decline DB triceps extensions 25 x 15 25 x 8 20 x 8 20 x 8 20 x 8 20 x 8
wide grip lat pull-downs 150 x 12 150 x 8 135 x 10
DB shrugs My grip has been tired these last few days 100 x 15 100 x 13 100 x 12
Hammer curls 40 x 7 35 x 6 30 x 10 30 x 7 30 x 7
workout done in 1 hour
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Post by JK-ice on May 22, 2016 11:58:00 GMT -5
Tuesday May 17th 2016 Max effort lower
body weight 160 lbs
Max squat 135 x 10 225 x 5 275 x 3 315 x 1 345 x 1 365 x 1 395 x 1 385 x 1 365 was fast so jumped it to 395, dropped down to 385 to make 3 lifts above 90%, was happy with the depth judging, just below parallel instead of 4-5 inches below
straight legged good mornings 175 x 12 175 x 12 175 x 12 175 x 12 175 x 12
band leg curls with blue band 35 25 25
skipped straight arm pull downs - these actually make my triceps more tired than my lats
standing abs on lat pulldown 105 x 11 105 x 8 105 x 6
Workout done in 1 hour 10 minutes and then had to rush to work
Thursday May 19th Max Upper
Bench - Touch and go 45 x 10 95 x 10 135 x 5 185 x 3 215 x 3 245 x 1 255 x 1 270 x 1 270 x 1 225 x 8 225 x 6 My left bicep tendon was hurting a lot bringing the weight down and throbbing in between the sets and the rest of the workout, due to bringing 140 sheets of drywall into a long twisting basement the day before
Dips - skipped
Incline skullcrushers 70 x 20 70 x 14 70 x 12 70 x 14 70 x 12 70 x 12
medium grip pull ups 14 10 10 10 10
rear delt machine 90 x 20 105 x 12 105 x 12
Friday May 20th Dynamic lower
speed box squats - just below parallel 12 sets of 2 with 245 done in 10 minutes 20 sec
Conventional deadlifts 365 x 10 with straps 365 x 7 straps
Inverse curls 10 6 5 5 4
back extensions on glute ham raise bench 45 x 15 45 x 15 45 x 12 holding the plate here flared up the bicep and started the pain again
t-bar rows still decided to get some lat work in, surprisingly it took some pain away for a bit... 150 x 15 150 x 10 125 x 10
side bends 105 x 12 105 x 8
Going to take a few upper body workouts and lat work off to heal up this tendon, going to do a Safety squat max instead of another low bar squat max
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Post by JK-ice on Jun 1, 2016 1:18:02 GMT -5
Tuesday May 24th 2016 Max effort lower
Safety squat- box squats (just below parallel) 145 x 10 235 x 5 285 x 3 325 x 3 355 x 3 285 x 6
Straight leg Ukrainian deadlifts 120 x 25 120 x 20 120 x 20
1 legged leg press 360 x 12 360 x 10 360 x 8
hanging leg raises 25 15
Saturday May 28th Dynamic lower
safety squat box squats - speed 12 sets of 2 with 265 in 13 minutes 30 sec
Conventional deadlifts 8 singles with 385
Inverse curls 11 8 6 5 4
Back extensions on GHR bench with 1 sec hold at the top (bodyweight as the plate aggravated my bicep last week) 20 15 12
side bends 110 x 12 110 x 8
Tuesday May 31st Max effort lower
safety squat box squats (just below parallel) 145 x 10 235 x 5 285 x 3 325 x 1 355 x 1 375 x 1 385 x 1 390 x 1 285 x 8
straight leg Ukrainian deadlifts 120 x 25 120 x 20 120 x 20
1 legged leg press 360 x 10 360 x 10 360 x 10
hanging leg raises 30 15
Taking some upper body days off and skipping lats was a great idea, along with regular icing, the bicep tendon has been feeling good and ready for a session, I use it daily at work too and its been feeling okay. The safety squat has helped tremendously as low bar squatting may have been a factor as well, a great investment
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Post by JK-ice on Jun 2, 2016 22:05:48 GMT -5
Thursday June 2nd 2016 Max upper workout
Bench - ran the buckeye (280) - all reps paused 45 x 15 95 x 10 135 x 10 185 x 8 200 x 6 215 x 4 230 x 3 250 x 2 265 x miss 215 x 4
weighted dips 40 x 19 40 x 8 40 x 6 40 x 6 40 x 6
Incline skullcrushers 70 x 15 70 x 10 70 x 9 70 x 9 70 x 9 70 x 9
pull ups 15 7 4 5
rear delt machine 115 x 15 115 x 10 100 x 10
The bicep felt great with no pain at all, missed the 265 halfway up, although still happy to hit 250 x 2 as a paused PR.
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Post by JK-ice on Jun 6, 2016 22:18:02 GMT -5
Saturday June 4th 2016 Dynamic lower
speed box squats with safety squat 10 sets of 2 with 285 in 9 mins 45s
conventional deadlifts 6 singles with 405
Inverse curls 10 6 5 5 5
back extensions on GHR with holds 20 15 12
side bends 115 x 12 115 x 9
Monday June 6th Dynamic upper
Speed bench 9 sets of 3 with 175 in 7 mins 45 sec
DB flat bench 105 x 8 85 x 8 85 x 6 70 x 6 60 x 8
DB tricep extensions 20 x 18 20 x 10 20 x 8 17.5 x 8 17.5 x 8 17.5 x 8 17.5 x 8
1 arm DB rows 90 x 12 90 x 8 80 x 11
DB side raises 25 x 15 25 x 12 25 x 10
barbell rows 205 x 10 205 x 7 tried hook grip for these 205 x 9 205 x 7
workout done in an hour
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Post by JK-ice on Jun 8, 2016 23:26:48 GMT -5
Tuesday June 7th 2016 Max effort lower
body weight: 159 lbs
conventional deadlifts 135 x 10 225 x 5 315 x 3 265 x 2 405 x 1 430 x 1 460 x 1 475 x 1 495 x miss just below the knee 405 x 4
1 legged leg press 380 x 12 380 x 10 380 x 10
hanging leg raises 25 15
deadlifts took a lot of time so had to cut the workout short. In time I'll get better at judging the speed from the video to predict maxes. My goal going into this day was 475 so I was pleased for the PR. Sometimes one has to cross a line just to know where it lies.
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Post by JK-ice on Jun 10, 2016 1:04:58 GMT -5
Thursday June 9th 2016 Max effort Upper
Bench 3 rep max - T n G 45 x 15 95 x 10 135 x 5 185 x 5 215 x 3 235 x 3 255 x 3 225 x 7 225 x 5 185 x 7
dips 45 x 17 45 x 11 45 x 8 45 x 12 45 x 12 Kind of had more rest than I wanted for these dips since someone was talking
incline skullcrushers 80 x 10 80 x 10 70 x 10 70 x 8 70 x 8
bicep was flaring up so skipped lats
rear delt machine 115 x 15 115 x 12 115 x 12
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