JBT9Million.

[JumboTron9million]

19.11.04

2 board - 125 x 1
5 board - 95 x 15

Pendlay Row - 80 - 3
100 - 3

Other triceps and upper back stuff.
-------------------------------------

21.11.04

Low Box - 60 x 1
100 x 1
135 x 1
145 x 3 x 1

Cambered bar ass on the ground combo squats from dead stop - 100 - 3 x 1
60 - 1 x 5

Some other stuff.
-------------------------------------
22.11.04

Pwr snatch into OH squat

Whole bunch of singles at 65Kg, very fast and easy.
--------------------------------------
23.11.04

Illegal wide bench - 70 x 3
85 x 3
90 x 8 x 3

DB Inc - 40's - 5 x 15, 45s rests.
Close Grip - 40Kg - 5 x 15, 45 s rests
Wide Pulldowns - 75lbs - 5 x 15, 30 s rests.

Few other little bits.
---------------------------------------

[GoldenArrow]

Why 15 reps on the 5 board?
Pendlay row, that's resting it on the floor between reps right??
Was the box squatting ME?
...and are you in UK? I've never seen a cambered bar here....
Was the 22nd workout like GPP/active recovery type workout?

[JumboTron9million]

Why 15 reps on the 5 board?

Bad shoulder day - I can handle way more load than my shoulder stability will alow for with a close grip. If I close grip off a 5 board for low reps my shoulder will not thank me unless I'm having a rare "good" day.

Pendlay row, that's resting it on the floor between reps right??

Yup.

Was the box squatting ME?

Nope.

...and are you in UK? I've never seen a cambered bar here

Yup.

Was the 22nd workout like GPP/active recovery type workout?

Nope. Neural session.

[JumboTron9million]

24.11.04


Box Sq - 65 x 1, 85 x 1, 105 x 1, 135 x 1, 145 x 2.

Low Pin Pull - 200Kg x 10.

Assist work tomorrow morning - give body a chance to mull over that first.

JBT.

[help]

why 10 reps for low pin pulls



also, do you feel your neurally optimal?

[JumboTron9million]

Help,

Rehabbing some nasty LB / torso injuries so 200 is as high as ive been just now.

Basically Im just toying with load and edging it upward, pausing and upping the reps anytime something feels "bad". Hence the high rep stuff in places where, for exaple, 200 made my torso shake like a leaf 2 weeks ago for some triples and now it is once again my bitch for an easy 10 so I will go up again in a few days. I am basically in a position where my prime movers can move silly amounts but my core is still pretty weak so i cant get carried away with load or Riiiip! another 3 weeks walking like a glesga drunk. I'll prolly stay with 145Kg in the squat for another week or so till it is for 5-7 reps as well as it makes me shake.

Neurally opimal ? Nope. Detrained - yup!

JBT

[PikeKing]

what core work are you doing then?

[JumboTron9million]

TK Getups, 1 arm snatches, suitcase lifts, side bends with bands, woodchops, situps etc...the usual.

JBT

[Robert]

Do you/have you competed?

[JumboTron9million]

few tings Robert, Strongman a few years back, now looking to PL if i can get a few months of training strung together.

JBT

[Robert]

Cool! What level SM did you compete at? And are you going equipped or RAW PL?

[JumboTron9million]

EQ PL, novice strongman.

26.11.04

Floor press - Cant remember.
low boards 145 x? , 125 x 6
Reverse grip pin press - 105 x a few sets of 1 / 2 / 3
Close grip decline - 90 x 4 x 12+

Rolling DB extensions - 40's - 4 x 12+
Elbows out extensions - 40's - a few sets
1 arm rows - 50Kg - a few sets.

27.1..04

Band rows, face pulls, pushdowns - few sets 50+reps each.

JBT

[PikeKing]

Reverse grip pin press - 105 x a few sets of 1 / 2 / 3



never done this, do u do it with an arch and leg drive?

whats the reasoning behind it?

[JumboTron9million]

PK,

Done with a soft set up - tight but no arch.

Reasoning - decent carryover to bench.

JBT.

[PikeKing]

holding the bar reverse grip just scares me, is it more of a triceps press?

[JumboTron9million]

PK - yes.

29.11.04

a.m.

Low Box - 65 x 1
105 x 1
135 x 1
145 x 4 easy.

Cambered Bar A2G squat from dead stop - 110 - 1 (also easy).

Feeling nice today, had to try v hard not to get carried away and try something genuinely heavy.

Assist will be done p.pm

JBT.

[JumboTron9million]

30.11.04

Waved Bench.


Wave 1 wave 2 wave 3

5 reps 85 90 95 x 3 reps

3 reps 90 95 100 x 2 reps

1 rep 95 100 105 x 1

Pendlay Rows - 85Kg x 3 x 5

Band chins - 12,6,6

Feeling fine, progressing back towards feeling strong again quite smoothly.

JBT.

[JumboTron9million]

Low Box Sq

65x5

105 x 2
125 x 1
135 x 1
145 - 2
150 - 1


Cambered Bar A2G squat from dead stop - 100 - 3.

Nat GHR's - 10,8,6.

JBT

[JumboTron9million]

4 board

60 x 2
80 x 1
100 x 3
120 x 3
130 x 1

Bench - 100 - 1, 110 - 1

Chain Sus pushups, feet elevated, rope grips -3,3.

Chain sus pushups, feet flat - 10,10.

Decent,

JBT.

[JumboTron9million]

Chain suspended body rows - BW +20Kg - 8
BW + 40Kg - 6

Rolling DB extensions with bands - 40's - 6,6.

JBT.

[Robert]

Rolling DB extensions
These are very popular on a several underground PL sites. But I can't find any infomation on them, do you have a link?

[JumboTron9million]

Set up as if to do a dumbbell bench press, but with a neutral grip (palms facing each other).

Press the weights off the chest to lockout, then bring em back down (all with neutral "palms facing" grip). Now with the DBs at your chest roll your elbows back towards your face so they point up to the ceiling. Now pull the elbow back to a "pressing" position and quickly press the bells upwards in one movement - you should feel the tricep prestretch during the "roll" then contract very hard during the press.

JBT.

[JumboTron9million]

Low Box Sq

65 x 1
105 x 1
135 x 1
145 x 5.

[Robert]

Cool. Thanks.

[JumboTron9million]

07.12.04

Bench - 65 x 1, 85 x 1, 105 x 1, 110 x 1, 112.5 x 1

standing OH press to 6 sec pin Iso - 60 x 1, 70 x 1,1,2.

Chain sus row - 8.
Chain sus "flye" type thing - 8
Chain sus rear delts - 2,2,1.

Close grip log press - 120lbs - 5,5.

Just done the shit stuff along with my bench as I don't have time for it later. Nevermind :( Bench was easy.

JBT.

[help]

what height were the iso's done and why?

[JumboTron9million]

about 4 inches short of lockout - coz if i beast light-ish loads to lockout my shoulder complains for 3-4 days (no rear delt on one side).

JBT.

[Man of Steel]

How do the Chain suspended rows compare to Barbell rows weight wise?

[JumboTron9million]

Chain sus row is a body row hanging off the chains in a "lying" position with a bar placed across the hips. If you count BW + bar weight the chain sus will be similar or even more than barbell row weight for equivalent reps.

JBT.

[JumboTron9million]

Rock Bottom free Squat - 125 x 1, 145 x 1. Felt light but I've been on the box too long so tech was shit.

Pin squat from 2 inches above parrallel - 165 x 3 x 1 very easy.

JBT.

[JumboTron9million]

Band "fake shirt" bench - 55Kg + 90Kg band tension - 1.

JBT.

[JumboTron9million]

13.12.04

10am.

Session 1.

GGP / H

Weaknesses General - Lumbar / Core , Calves , Ham, Mobility.

Weaknesses, neural - Static strength (erectors), reactive (Hams).

1a Tilted Bench static back extension against bands - 30s +10 reps, 45s,45s.

1b Straight leg high incline situp - 40lbs - 10 (45 degrees), 5 (60 degrees)
BW - 10 (80 degress).

2a Standing Calve Raise - 125 - 15

2b Tib Raise - 40lbs - 30

------------------------------

[JumboTron9million]

13.12.04

1630 pm

Session 2.

GGP / H

Weaknesses General - Lumbar / Core , Calves , Ham, Mobility.

Weaknesses, neural - Static strength (erectors), reactive (Hams).

1a - Scorpions on Ball - 20,20

1b - Flexion - extension rolls on ball - 20,20

2a - Hip mobility roll on ball - 20 circles, 20 circles.

2b - Posterior chain roll on ball - 20 rolls, 20 rolls.

3 - Band Side Bends - 10 / side.

[JumboTron9million]

14.12.04

1055am

Session 3.

LSSF , Upper.

Weaknesses, neural - Reactive strength.

1 - 5Kg Med ball reactive throws, max in 30 s - 15,15,15.

2 - Drop and throw bench - 55KG - 3,3,3,4,5.

3 - Drop and stop bench - 65 Kg - 3.

[PikeKing]

1 - 5Kg Med ball reactive throws, max in 30 s - 15,15,15.

are these thrown against a wall?


2 - Drop and throw bench - 55KG - 3,3,3,4,5.

how much of a throw?

[help]

drop and throw bench?!!? What the ****!

thats just asking for an injury!!!!!

what next, pull throw catch 1 armed snatch!?!

daft ****

[JumboTron9million]

Ball throws are to partner.

Bench throw is prob about 2-5 inches out my hands.

JBT

[PikeKing]

Help - LMAO

JBT9M - Throws with a free bar? What the thinking behind this? I have done ballistic benching/throws on a smith before but a free bar would scare me too much to let go of the bar!

[JumboTron9million]

Gay boy.

[JumboTron9million]

14.12.04

1930pm

Session 4.

LSSF , Lower.

Weaknesses, neural - starting strength.

Ultra low (6 inch) cambered bar box squats - 100Kg - 1,1,1,1,1.

Popped one set up too fast and dropped the bar on my neck. Lots of pain / spasm, some numbness. Little trip to A and E for some X-rays, nothing broken but lots of ouch.

JBT

[JumboTron9million]

15.12.04

1015am

Session 4.

GGP / H.

Weaknesses - R scap not tracking properly (see above).

3 mins on bike.

1. Band pull aparts with doubled mini's focusing on scap control - 10,16,13.

[JumboTron9million]

Didn't train today coz I got a bad case of vaginitis. Got a speed day, strain day and GPP / H day left this week so I'll be Fri / Sat / Sun.

JBT.

[BengDogg]

Didn't train today coz I got a bad case of vaginitis.

JBT.

Does that mean you were shagging a lot?

[JumboTron9million]

Means I didn't squat coz of the bruised verts (see above) on my neck / traps. I pussied it. Vaginitis.

[BengDogg]

Ah lol! I saw about your injury but i had never heard that phrase,

[JumboTron9million]

17.12.04

1330

Session 5.

High Strain

High box - 100 - 1
130 - 1
150 - 1
170 - 1
180 - 1

[JumboTron9million]

17.12.04

430pm

Bench - 60 -1
100 - 1
110 - 1

[JumboTron9million]

19.12.04

Session 8.

1345

GPP / H.

1a - Int Rot OH Flye - 40's 0 - 13,10

1b - High Band Pull apart - 10,7


2a - CS Pushup - 8,5

2b - 1 arm BB curl + Reverse press - 3/3 , 3/3


3a - Neutral Band Curl + scap retraction - 12, 9.

3b - Netral Grip Pushdown + scap depression - 12,10.


Neck hurts.


JBT.

[JumboTron9million]

20.12.04

Session 9.


LSSF , Upper.

Weaknesses, neural - Reactive strength.

1 - Drop and stop bench - 40 Kg - 5
60 Kg - 3,3,3.

Neck ****ed. Chiro on Thursday.

JBT.

[PikeKing]

Good Luck with the chiro JBT!

I went on Friday, all but one of the vertebrae in my neck were out ! COOL!

[JumboTron9million]

Thank you Pike King.

This weeks plan will be disrupted by Xmas etc but it was as follows...

2 upper and 2 lower high speed low strain sessions.

4 GPP/H sessions.

2 upper and 2 lower High Strain low speed sessions.

Hope to get some strain today or tomorrow, with GPP tomorrow and Thurs depending upon pain levels, and will do depth jumps / plyo pushups whilst away at Xmas for speed.

JBT.

[PikeKing]

JBT I'm interested in the system you use for your training.

The speed days I'm assuming are like DE in the westside template is that right?

The strain like ME?

Whats the 'H' stand for in the GPP/H sessions?

[Dildo69]

Hypertrophy....

I like his system, its not really like westside as it changes every week.

I just wanna see how hes doing in the week with 6 high strain and 4 supramaximal :) (20 lifts in total bench/squat)

[PikeKing]

oh right, sounds interesting and painful

[JumboTron9million]

Factors are Low Strain Synaptic Facilitation (LSSF), General Physical Preparedness and Hypertrophy (GPPH), High Strain work (HS), Supramaximal work (SM), Total volume of work (TV) and relative intensity / neural fatigue (RI/NF) are monitored but not listed below.

Week 1 - Normal
Week 2 - Stress GPP
Week 3 - Stress LSSF
Week 4 - Normal
Week 5 - Stress GPP + LSSF
Week 6 - Stress HS + LSSF
Week 7 - Stress HS, SM, drop GPP.
Week 8 - Back off.
Week 9 - Pure Week.

Number of workouts per week ("workout" = upper and lower body for HS and LSSF so a HS workout may be split into 2 sessions 6-9 hours apart. GPP/H could be anything).

wk LSSF GPP/H HS SM

1 2 2 1 0

2 2 4 2 0

3 6 2 2 1

4 2 2 1 0

5 6 6 1 0

6 6 2 4 2

7 2 0 6 4

8 1 0 1 0

9 0 0 12 0

Notes.

GPP/H workouts should be geared sympathetically towards existing weaknesses. By week 6 all existing weaknesses should be eliminated. GPP / H should be primarily myofibril and utilise similar movement patterns to the HS and LSSF day movements.
LSSF workouts should ONLY use the exact skill pattern being trained or a skill model that is designed to be technique corrective e.g. box squat. No work from the floor should be done in a LSSF workout. Reps must be 1-3.
HS workouts MUST use loads over 95% of 1RM, 1-3 reps.
SM workouts must use loads over 110% 1RM through at least part of the ROM. 1 rep only. If doing a LSSF and a HS or SM workout on one day then do the LSSF first, then 9 hours later the HS or SM workout. Use ice after all HS and SM workouts.

[PikeKing]

cheers for that JBT

how long have you been using this system?

[JumboTron9million]

PK,

Most of the training I've ever done has comformed to the same principles, all that has really changed is I am now trying to seperate different means entirely from each other.

JBT

[JumboTron9million]

24.12.04

9am

HS

Rack deads - 170 x 2, 200 x 2, 220 x 1.

Felt ok but spine is a shade funny as I had a few adjustments made yesterday so I didn't feel too strong so I took it easy.

JBT

[JumboTron9million]

27.12.04

1500

Week 2.

Session 1.

GPP / H

Lower / Upper

1. Cambered Bar full squats ATG - 60Kg - 10
80Kg - 2,3,1 * (R hammy funny, abandoned.)

2. GHGR's - full - BW - 5,
BW minus bands - 8.

3a. Neutral press / rolling extension hybid - 40's - 20 , 10

3b. Band pulls - 10,10.

R hammy feeling very "odd". Was travelling all day (seated) so presume it is just not happy with me.

JBT.

[JumboTron9million]

28.12.04

Week 2

Session 2.

LSSF , Upper.

Weaknesses, neural - Reactive strength.

1 - Drop and stop bench - 50 Kg - 4
60 Kg - 3
65 Kg - 3
70 Kg - 3

[JumboTron9million]

29.12.04

a.m.

Week 2.

Session 3

GPP / H.

1a. Wide grip shrugs - 50Kg - 10, 80Kg - 10, 120Kg - 8,6

1b. Chins - 5,4.

2. Shrugs - 120Kg - 10.

3. Kelso shrugs - 120 - 6,6.

[JumboTron9million]

29.12.04

p.m.

Week 2.

Session 3

GPP / H.

1/2 Overhead Press - 50Kg - 20.

BW triceps extensions - 10 negatives then immediately 12 pushups.

JBT.

[JumboTron9million]

30.12.04

1500

Week 2.

Session 5

HS.

Conventional Deadlift

50Kg x 1
80Kg x 1
120 Kg x 1
165 kg x 1
185 kg x 1
200 kg x 1

Felt fine. Feel good for 220+ but must be patient :027:

JBT.

[JumboTron9million]

31.12.04

430pm

Week 2.

Session 6.

GPP / H.

Step-ups to high box - 35Kg - 5,5. 55Kg - 3,3

GHGR's (bands) 10,7.

[JumboTron9million]

01.01.05

845am

Week 2.

Session 8.

GPP / H - Upper.

Kelso Shrugs - 50Kg - 12, 80Kg - 12, 12, 12.

EZ bar "perfect" Curls s/s with drag curls 23 Kg - 10/8 , 8/8.

Pushdowns - 22.5Kg - 15. 32.5Kg - 10, 10.

[JumboTron9million]

01.01.05

430 pm

Week 2.

Session 9.

LSSF - Lower.

Dive Squat - 55kg - 3. 85 Kg - 3,3,3,3.

Speed very slow but the intent was there.

JBT.

[JumboTron9million]

02.01.05

1130 am

Week 2.

Session 10.

HS - Upper.

Bench - 80 x 1, 100 x 1, 110 x 1, 115 x 1.

JBT.

[Sam]

Sweet benching man, keep it up

[JumboTron9million]

TY Sam.


Week 3.

Session 1.

LSSF Lower.

Box SQ - 50 x 1, 80 x 1, 125 x 2,2,2,2.

[JumboTron9million]

04.01.05

10am

Week 3.

Session 2.

Recovery.

Bench - 20Kg - 4 x 25-40.
Shoulder traction - 2 sets per side.
Band ext rotation - 2 sets per side.

Neck / trap stretches
Pec stretches.

going for massage later, might train in the PM depending on how knotty my upper back is.

JBT.

[Robert]

How do you stretch your traps?

[GoldenArrow]

Tilt your head one way and push the opposite shoulder down is one way (upper traps).
Putting arms out in front, crossed with palms together and rounding the upper back should stretch the mid traps too.

[JumboTron9million]

05.01.05

10am

Week 3.

Session 3.

LSSF Upper.

Bench - 92.5 - 3,3,3,3.

Bit of tendonitis in left wrist but **** it, it's fine.

JBT.

[Robert]

Thanks GA.

JBT, is your benching periodised? I don't see a pattern emerging in here mate? Maybe I am just being dumb.

[JumboTron9million]

Lay out for the cycle is a few pages back.

ME day is just a soft 1 RM.

LSSF day is anything between 50 and 80%.

GPP day is almost anything.

Thats it. No periodisation.

G

[Robert]

Cool, cheers.

[JumboTron9million]

05.01.05

4pm

Week 3.

Session 4.

SM Lower

High Box Squat - 100 x1, 130x1, 165x1, 185 x 1

JBT.

[Robert]

High Box Squat - 100 x1, 130x1, 165x1, 185 x 1

JBT.
How high, and why?

[JumboTron9million]

2 above parrallel, to get used to the weight / confidence issues with the squat / force more output etc. My 2 SM faves right now are high box and pin pull from below the knee. Both serve a similar purpose.

JBT.

[Robert]

Cool. Thanks. I am very into BTK pulling too ATM. Been doing it for about 5 weeks and really get on with it.

[JumboTron9million]

Work prevented training yesterday. This leaves me with 7 workouts do to by Sunday. Shite.

07.01.05

GPP/H Upper.

Kelso Shrugs - 90 Kg - 14.
100Kg - 12
100Kg - 12

Prone BB rows - 100Kg - 8.

DB inc curls - 40's - 8 - had too stop, pump too painful.

[JumboTron9million]

07.01.05

12 noon.

LSSF Upper.

Bench - 100Kg - 3,3,3.

Nice and easy, groove feeling good now.

[JumboTron9million]

08.01.05

HS Lower

TB Dead - 50 x 1, 90 x 1, 130 x 1, 170 x 1, 200 x 1, 220 Kg x 1.

**** that felt heavy. First time in about 12 months using the trap bar, grip was uneven, whole lift felt rotten but good strain anyway.

JBT.

[GoldenArrow]

I need a trap bar!

Also, finally found out what Kelso shrugs are.....you prefer them to the old bb row?

[JumboTron9million]

GA,

I have dumb biceps, they get painfully pumped and cramp almost immediately on any exercise that involves elbow flexion. Kelso shrugs get ropund this quite well.


-------------------

09.01.05

0830am

Lower GPP/ H

Bottom 3/4 belt squats on elevated platform :

(platform allows ass to go below ankles / "floor" by leaning back, and chain is kept short enough that it is impossible to stand up straight / "lock out" at the top. Pulley in the ground is on a tiny wheel so the weight used is kept very low but feels like a ton. This is the best quad hypertrophy exercise i know)

50lbs - 14, 12, 13.

Ouch, that hurt.

JBT.

[Dildo69]

Like this?

http://www.defrancostraining.com/pics/pics_college-pro.htm#bencivenni

[help]

more like this

http://umanitoba.fitdv.com/new/video/video.html?vid=beltsquat&play=false

[PikeKing]

more like this

http://umanitoba.fitdv.com/new/video/video.html?vid=beltsquat&play=false

LOL!

[JumboTron9million]

Like PK's picture yes. Help, I can see you doing those bro...gotta pump n'n' tone those shexy glutes ! Heres the plan this week...


Mon - 1. Upper GPP/H 2. Lower LSSF

Tues - 1. Upper LSSF 2. Lower GGP/H

Wed - 1. HS Upper 2. HS Lower

Thurs - 1. Lower LSSF 2. Upper GPP/H

Friday - 1. Upper LSSF 2. Lower GPP/H

Sat - 1. Upper GPP/H 2. Lower LSSF

Sun - Upper LSSF 2. Lower GPP/ H.

All the fun of the fair.

JBT.

[JumboTron9million]

Week 5.

Dropped week 4 coz I don't need a deload.


10.01.05

615am

Session 1.

Upper GPP/H.

1a. Wide Pulldowns - 75 - 15,15. 100 - 12,12
1b. DB OH Neutral grip flye / press hybrid - 22's - 15,15. 40's - 12,12

Low Pulley upright rows - 50 - 15. 75 - 8,8.

DB Curl into DB OH Neutral grip flye - 22's - 20 or so.

JBT

[Knighty]

I am very confused about all these abbreviations!

[JumboTron9million]

DB - Dumbbell

OH - OVerhead

GPP / H - General Physical Preparedness / Hypertrophy

LSSF - Low Strain synaptic Facilitation

HS - High Strain

SM - Supramaximal

[JumboTron9million]

10.01.05

5pm

LSSF Lower

Raw Box SQ - 105 - 2,2,2
120 - 1,1
130 - 1,1,1,1.

Tech near perfect, felt like I could squat anything.

JBT.

[Robert]

What %age of your Box Squat max was the 130?

[JumboTron9million]

Hopefully 70%.

JBT.

[JumboTron9million]

11.01.05

LSSF - Upper.

Weakness - Technical.

Bench - (arch Practice) - 60 Kg - 5,5,5,5,5,5,5,5,5,5.

JBT.

[JumboTron9million]

11.01.05

1820

GPP/H - Lower

Platform Belt Squat - 55 lbs - 15.

Interrupted by work - shite.

JBT.

[PikeKing]

platform belt squat? how do you do it? u have the machine or do you attach a loading pin to a belt?

[JumboTron9million]

I built a platform and had a pulley installed in to the ground.

JBT.

[JumboTron9million]

12.01.05

645am

GPP/H Upper.

Kelso Shrugs - 85 - 5
105 - 14
110 - 14


High Angle Kelso shrugs - 120 - 7, 7.

Perfect curls - 25 - 2 sets, again had to stop from cramping / pump.

Pushdowns - 60- 15 + 8 cheats.

Laterals, Upright rows, Rear delts, pullovers, triceps etc - few sets each in circuit fashion just building volume.

JBT.

[JumboTron9million]

12.01.05

315 pm.

HS Upper.

Bench - 60 x 2, 100 x 1, 110 x 1, 120 x 1.

JBT.

[JumboTron9million]

13.01.05

Slept badly last night, woke up with cricked neck. Pissed off. HS squat day and GPP / H lower to do, will have to see if i can fix it with some heat etc.

JBT

[JumboTron9million]

13.01.05

HS Lower

Box SQ - 100 x 1, 140 x 1, 150 x 1.

This felt fine but my neck is not happy so I left it there.

Thinking on it osme more, nothing about this feels "good" so I'm going back to my natural squat style whihc is narrower stance, more upright etc and I'm going to work on erector + core strength for a few weeks till I'm happier with them. In the meantime it will lots of OL type squats and close stance rock bottom cambered bar squats along with rack pulls.

JBT

[JumboTron9million]

OK,

Made some decisions, from today all that exists are...

OL Squats.
OH Squats
Cambered Bar Squats
Platform Belt Squats

GHR's
GHGR's
Band Leg Curls
Back Extensions
Bench Pushe
Rom Deadlift
Deadlifts.

Bench Press
Close Grip bench
Wide Grip Bench
Board Presses
Pin Presses
OH Neutral Grip Flyes

Kelso Shrugs
Chest Supported BB Rows
Shrugs
Pulldowns
Face Pulls
Band Pull Aparts

Laterals
EZ Curls
Pushdowns

Situps
Wide situps
Straight leg sit ups
Crunches
Side Bends

Neck Harness
COC's

Pre-hab stuff + stretching.

JBT.

[BengDogg]

Need a thick bar ;)

[PikeKing]

Quite a comprehensive list!

Whats a GHGR?

[JumboTron9million]

Glute ham Gastroc raise - glute ham raise with a toe plate.

List is based on need, gotta stop training whats already good and work on what sucks - 2 weeks of upper back work jumped my bench 7.5Kg - wonder what 6 months of post chain and close stance SQ work will do for my squat?

JBT.

[JumboTron9million]

14.01.05

Lower GPP/H

Band Crunch - 2 bands - 10 / 1 band - 15.

Lumbar Rolls - 30.

Flexion / Extension rolls on ball - 20 or so.

End ROM Band side Bends - 10L, 10R, 5L, 5R.

Start Rom Side Bends - 6L, 6R.

1a Back Raises - BW - 15,10
1b Rev Hypers - BW - 15,10

Kneeling crunches with band - 2 sets.

Leg Curls - 10 Kg - 12
Elevated leg curls - 15.

JBT.

[JumboTron9million]

14.01.05

PM

Upper GPP/H

Bench - 100 x 6.

Prone Row - 85 - 12,12,12.

L hip a bit sore, as is low back - SQ's yesterday were a bit shite.

JBT.

[JumboTron9million]

16.01.05

LSSF Lower

High Bar OL Squats - 20Kg - 8. 50Kg - 5. 80Kg - 2. 100kg - 2. 120Kg - 1.

Took it wasy as thi9s was first high bar squat in months. Felt much more naturalthan PL style SQ but showed that at greater knee angles my ham / glute strength is poor.

Work to be done! I'll basically be repeating the last week (GPP and LSSF dominant ) until I'm happy with my new back squat form and substantially stronger in the hams / mid erectors / quads.

JBT.

[Robert]

JBT, why/how on earth are you doing an ATG squat with 20kg on your back? Any less than 60kg means my form is shit as I come too far forward.

[Robert]

14.01.05

PM

Upper GPP/H

Bench - 100 x 6.

Prone Row - 85 - 12,12,12.

L hip a bit sore, as is low back - SQ's yesterday were a bit shite.

JBT.
How is benching for 6 reps (and possibley 2 w/u sets) going to illicit hypertrophy over a higher volume approach? I have nothign against low volume, but your is on the extreme side, mate.

[JumboTron9million]

I count 18 sets of bench in the last 10 days, 7 or 8 of which were anything like work. What you should be asking is why should we do ANY amount of volume in one session? Whats an ideal total volume of work? If I do a set here and there and build total weekly volume will that contribute to hypertrophy or not?

Why does anything illicit hypertrophy at all? Mechanical strain ? Fatigue products? What if today I do 100 for 1 set of 7...have I increased mech strain? Protein degradation? What if i add a rep each week till I can do 15 reps? Am I any bigger ? How about if I keep 1 set of 7 and add another set of 3, then next week 4 and so on till 2 sets of 7 are done - is that better? If so how?

WRT doing ATG squats if im warmed up I cant sit on a 6 inch box without any weight at all, doing the bar full ROM is fine, helps me find a groove when I haven't done a movement for a while.

JBT.

[Narc]

Hypothetical question then if you don't mind :112:, what different responses/benefits/problems etc.... would occur between doing say 7 x 5 in one session a week, or 1 x 5 every day?

[Robert]

I count 18 sets of bench in the last 10 days, 7 or 8 of which were anything like work. What you should be asking is why should we do ANY amount of volume in one session? Whats an ideal total volume of work? If I do a set here and there and build total weekly volume will that contribute to hypertrophy or not?

Why does anything illicit hypertrophy at all? Mechanical strain ? Fatigue products? What if today I do 100 for 1 set of 7...have I increased mech strain? Protein degradation? What if i add a rep each week till I can do 15 reps? Am I any bigger ? How about if I keep 1 set of 7 and add another set of 3, then next week 4 and so on till 2 sets of 7 are done - is that better? If so how?
Point taken. I can fully appreciate high-frequency. I was just curious.


WRT doing ATG squats if im warmed up I cant sit on a 6 inch box without any weight at all, doing the bar full ROM is fine, helps me find a groove when I haven't done a movement for a while.

JBT.
Fair enough. Persoanlly, I can't do that.

[JumboTron9million]

1 x 5 / day too frequent unless load is low for 5R - would be alright if highly skilled etc but more than likely cause wear / tear pain in most lifters after a while.

7 x 5 1 / week too infrequent for skill aquisition and too high a volume to recover from quickly.


Better to do 2-3 sessions of 1-5 sets / week, avoid fatigue if working more on skilss, add a little fatigue if working more for GPP.

JBT

[JumboTron9million]

17.01.05

GPP/H

Bench - 100Kg - 8.

Hehehehe,

JBT.

[Robert]

17.01.05

GPP/H

Bench - 100Kg - 8.

Hehehehe,

JBT.
LOL.

[Narc]

Cheers for that JBT, and ^^^^ lol indeed

[JumboTron9million]

17.01.05

8pm

GPP/H Upper.

Pulldowns - 150 - 10, 200 - 6.

Sup Pulldowns - 250 - 4.

Erectors tight, otherwise OK.

JBT.

[JumboTron9million]

18.01.05

GPP/H Lower

Back comically tight today - took 40 minutes to ease it off but still feel shite.

OL Squats - 55Kg - 2 (form check!)
85Kg - 4 (abandoned).


Stopped as I have a massive hip slide now, obviously have spasmed an erector on one side and it is pulling my hips up uneven so I squat like a spaz. Off to the massage dudette ASAP...whooHooo, aint it fun being a crock.

JBT.

[JumboTron9million]

Massage was good. Will see physio this week also. From here on in if some ****o could give me shit if i dont precede all wkts with mobility work id be v happy. Can someone bring back Help just to do this ofr me...lol.

JBT.

[JumboTron9million]

18.01.05

Still pretty shitty in the lumbars. Pissed off as usual with my pathetic back. Ah well.

will train today, gotta do something but not sure what will be psossible / not possible.

JBT

[PikeKing]

hang in there JBT

[Robert]

Do your mobility work you big oaf.

[JumboTron9million]

19.01.05

1545 pm

GPP / H Upper.

3 mins high steps

2 mins Mackenzie pushups

1a. Wide Pulldowns - 100 - 17,15

1b. DB OH Neutral grip flye / press hybrid - 40's - 18, 20.


2a - Neutral Band Curl + scap retraction - 15.

2b - OH band french press - 20,20

Band Crunch - 2 bands - 15.

Back Raises - BW - 15, very slow.

Cool little wkout, all felt good.

JBT

[JumboTron9million]

20.01.05

3 minutes high step.

GPP/H Lower.

1a. Belt SQ (bottom 2/3) - 60lbs - 15,16
1b. Rom DL very slow - 55Kg - 15,15.

This is my baby from here on in. For as long as it takes this is my little friend of a workout.

-----------------------------

So, what we have now is this....

1. Upper GPP/H Vertical plane pull and side delts etc.
2. Lower LSSF (OL sq/DL)

1. Upper LSSF (bench).
2. Lower GGP/H (belt SQ + Rom DL for reps)

1. HS Upper (BENCH). 2. HS Lower a POSSIBILITY if i get lumbars happy.

1. Lower LSSF (OL squat).
2. Upper GPP/H (Horizontal plane rows etc, Tri's, rear delts)

1. Upper LSSF (Drop and Stop or speed bench with ecc overload)
2. Lower GPP/H (Core work, GHGRs / post chain knee flexion)

1. Upper GPP/H (Vertical plane pull and side delts etc).
2. Lower LSSF (OL squat or DL)

1.Upper LSSF (Bench).
2. Lower GPP/ H (Belt SQ and Rom Dl for reps).
---------------------------------

Bring it. I'm happy.


JBT.

[JumboTron9million]

Oh yes boys and girls, it's 645am, we have Iron Maiden's classic "Powerslave" blasting out the stereo and it's time to go get hyooooooooge!

21.01.05

Upper GPP/H Vertical plane pull and side delts etc.

1a. Pulldown - 105 - 18,17
1b. Neutral Grip OH flye / press - 40's - 23,16

2a. Lateral Raises -22's - 13,10
2b. Neck Harness - 10 - 10,10

3a. Perfect Curls with EZ Bar - 10,10
3b. Kneeling Band French Press - 10,10

[Narc]

All this enthusiasm lately can't be normal, are you getting laid alot or won the lottery or something?

[LA]

cool session :023:

[Robert]

Personally, I am not keen on that session, but we shall see in 5+1/2 months who was right and who was wrong.

[LA]

JumboTron9million, does your pulldown machine go upto 255kg? and why are u doing pulldowns rather than pull-ups?

[JumboTron9million]

21.01.05

1300

LSSF Lower.

Rebound OL Squat - 60 - 2

100 - 1

120 - 1

130 - 1

That'll do. L Hip flexor is funny, still need to see physio manny about that.

JBT.

[JumboTron9million]

Lactate -
It plate loaded - it'll go as far as it can fit, prolly 450 lbs or so.

Why no chins ? Cause I hate them. :)

Annoying, eh. Sorry.

JBT.

[JumboTron9million]

22.01.05

1. Upper LSSF (bench).

Had to unrack by self, sho's not happy.

80 - 3
105 - 3.

105 was way easy but unracking it was a pain in the ass. I need my se up tight or my bench is shit, so this sucked.

JBT.

[JumboTron9million]

23.01.05


GPP/H Lower.

1a. Belt SQ - 70lbs - 17.

1b Rom DL - 65Kg - 15


2.

Bench.

60x1
100x1
110x1
122.5 x 1, didnt touch, misgrooved but blew it up so frickin easy. Spotter thought it touched, as did dude watching form the front but i didnt feel it sit.

Next week Im hitting 125 real easy.

JBT

[JumboTron9million]

Todays reasons to be cheerful are...

1. Lower LSSF (OL squat).

Aiming for 135Kg x 1 or 120Kg x a bunch of singles/doubles/triples.

65x1
85x1
105x1
125x1,1.

Stopped here due to work but was happy enough with how light it felt and how "grooved" my sq is feeling. Time to add load.


2.

745pm.
Upper GPP/H (Horizontal plane rows etc, Tri's, rear delts)

Prone Rows - 90Kg - 12,12,12.
Pushdowns s/s with face pulls - 10-30 reps per set, 4 sets.




JBT.

[JumboTron9million]

OK, today I have...

1. Upper LSSF (Drop and Stop or speed bench with ecc overload)

2. Lower GPP/H (Core work, GHGRs / post chain knee flexion)


Lower GPP/H

GHGR's - BW - 17.

1a Back Raises - BW+ band - 20 or so.

Shitty day.

[JumboTron9million]

Drop and Stop Bench - 70kg - 3,3,3.

Forced Ecc to explosive conc - 70K + ecc overload - 1,1.


GPP/H Upper.

Band Crunch - 2 bands - 15 ish.

Side Bends with doubled band - 2 sets 10 per side.

Lower LSSF (OL squat or DL) - OL Squat

65 x 1, 85 x 1, 105 x 1, 125 x 1, 135 x 1, 145 x 1.

[Tricky]

23.01.05

Bench

Next week Im hitting 125 real easy.

JBT
That'll be imporessive, GO FOR IT! :023:

[JumboTron9million]

27.01.05


GPP/H Lower.

1a. Belt SQ - 75lbs - 20.

JBT

[JumboTron9million]

1. Upper LSSF Bench + GPP/H Vertical plane pull and side delts etc.

OH Flye - 17 + 4,4.

Pulldown - 150 - 14, 4/4/4.

Bench - 100Kg - 9.

[Robert]

[Bruce Dickinson]The evil that men do goes on and o-oooon. The evil that men do goes on and ooooooooooooooooooooooooo-oaon.[/Bruce Dickinson]

[JumboTron9million]

1. Lower LSSF (OL sq/DL)

DL - 50 x 1, 80 x 1, 120 x 1, 165 x 1, 185 x 1, 195 x 1.

Again nice and easy but Im still v happy to take my time playing with the wee washers till circa 200Kg weights are just routine before moving it up at all.


JBT.

[JumboTron9million]

S'posed to do this all yesterday but didn't...

1230pm

1. Upper LSSF (bench).

Bench with 10 second pause - 60,80,100.

2.

Rom DL - 80 Kg - 15

Platform Belt Squat - 80 lbs - 20

JBT

[JumboTron9million]

HS Bench today, looking forward to it.

Plan to hit 1RM then start the ugly stuff this week. Wkt is 430pm, guts are turning already and it's only 630am. Oh joy.

JBT.

[GoldenArrow]

I love the pre-max fear!

[JumboTron9million]

02.02.05

Bench

60 x 3
90 x 1
110 x 1
120 x 1
125 x 1

Done.

JBT.

[Fred]

Cool bench <buff>

[JumboTron9million]

1. Lower LSSF (OL squat).

OL Squat

120 - 5 x 1, 15s rests, last one paused for 5 seconds in the hole.
125 - 3 x 1. 30s rests
130 - 6x1


Heels touching rock bottom squat - 100 - 1, sat in hole for as long as could hold breath.

Fine.

JBT.

[PikeKing]

u can get ass to grass without rounding your back?

[JumboTron9million]

With an OL stance I can pretty much sit on my calfs, tailbone is about 5 inches off the floor. All my squats were that deep today.

JBT.

[PikeKing]

With an OL stance I can pretty much sit on my calfs, tailbone is about 5 inches off the floor. All my squats were that deep today.

JBT.

thats cool JBT, I find I have no trouble doing front squats like that, back squats are another story

[JumboTron9million]

Pick up your whole sternum before descending in to the squat...don't go "chest up / arch / traps up"when unracking...actually raise the whole rib cage up and stand as "tall" as you can, then pop the chest out and tilt the hips then ge the traps up and back then unrack. Try to keep "tall" all the way down to the bottom...not just "arched" but "tall". All of these hings will help put the weight closer to your hips which should allow you to stay upright quite well.

Also, controversial as it might seem if you watch most SHW OL'ers they round in the VERY bottom of a deep squat.

JBT.

[JumboTron9million]

03.02.05

7am.

Session 1.

2. Upper GPP/H (Horizontal plane rows etc, Tri's, rear delts)

1a. Prone Rows - 100 Kg - 12, 12.


1b. DB Skullcrushers - 40's -9, 10.


Kelso Shrugs - 120Kg - 8.

Cable Row - 125 - 12,12.

Pushdowns - 50 - 12
100 - 7.

JBT.

[JumboTron9million]

05.02.05

Session 2.

330PM.

2. Lower GPP/H (Core work, GHGRs / post chain / knee flexion)

SL Situps s/s with GHGR + back extension x 1 minute - 2 of each.

1. LSSF Bench.

Clap Pushups off tractor tyre - 10,9,9.

[JumboTron9million]

1. Upper GPP/H (Vertical plane pull and side delts etc).
2. Lower LSSF (OL squat or DL)

LSSF - OL SQ - 135 x 1, paused rock bottom.

Delts.

PPBN - 55 x 3, 65 x 3, 75 x 1, 85 x 1, 95 x 1.

OH Flye into press - 20 / 5.

OH front flye into press - 9 / 5.

JIm Williams style raises - 50lbs - 20

JBT

[JumboTron9million]

07.02.05

1230

Session 1.

Upper LSSF (Bench).

65 kg x 5

85 x 1

105 x 3

110 x 3.

JBT.

[GoldenArrow]

Low strain? Isn't that a triple of close to your max?

[JumboTron9million]

Aye...but there was no strain, nice and smooth and easy peasy. Thats what LSSF day is about, it's not a "speed" day or a "no WEIGHT" do...it's a no strain day.

JBT.

[JumboTron9million]

08.02.05

9am.

GPP/H Lower.

Platform Belt Squat - 85 lbs - 20.

[JumboTron9million]

HS Upper.

Bench - 60 x 5, 100 x 1, 115 x 1, 120 x1, 127.5 x Miss.

Shitty hand off and had to reset shoulders with the bar in hand, missed about 4 inches off chest but mostly due to being knackered from re-setting.

Back to rep work!

JBT

[JumboTron9million]

LSSF Lower.

OL Squat - 55 x 1, 85 x 1, 105 x 2, 125 x 1, 135 x 1, 140 x 1.

P snatch - 55 x 1, 75 x 1, 85 x miss (no tech...lol), 85 x miss.

Welcome return for the crappiest power snatch in the Northern Hemisphere.

JBT.

[JumboTron9million]

Session 2.

LSSF Lower - 1645

Power Snatch - 55 x1. 75 x 1, 75 x miss.

Clean Iso holds at knee - 75 Kg - 30 s.

Power snatch - 55 - 3,2,1,1,1,1,1,1,1.

Drop Snatch - 55 - 1,1.

P snatch from hang - 55 -3.

Done.

JBT.

[PikeKing]

Drop Snatch - 55 - 1,1.


i hate these!


P snatch from hang - 55 -3.


3 misses?

[JumboTron9million]

3 reps. PW snatch from hang, drop it to hang, catch it and p snatch it again without resetting.

Anyway....

09.02.04

Session 3.

1830

3. Upper GPP/H (Horizontal plane rows etc, Tri's, rear delts)

1a. Prone Rows - 105 Kg - 12

[JumboTron9million]

15.02.05

Deload over, back to grindstone. Has massage 4 hours ago and not feeling strong at all but fukit.

1. Upper GPP/H (Vertical plane pull and side delts etc).

Delts.

PPBN - 55 x 1, 75 x 1, 85 x 1, 95 x1.

2a. OH Flye into Front OH Flye into DB OH Press - 40's - 10,5,3 / 10,4,4

2b. Pulldowns - 12,12

JBT.

[JumboTron9million]

HS Lower.

DL - 60 x 1. 100 x 1. 140 x 1. 185 x 1. 205 x 1. 220 x 1.

:banana1:

JBT.

[PikeKing]

Nice DL JBT!

How your back and hip these days?

[JumboTron9million]

Fine!

I have a good massage therapist now and many old issues seem to be going away with treatment. Might actually get round to fullfilling my potential sometime eh.

JBT.

PS - Pull wasn't hard hehehehehehe.

[PikeKing]

Fine!

I have a good massage therapist now and many old issues seem to be going away with treatment. Might actually get round to fullfilling my potential sometime eh.



good to hear



PS - Pull wasn't hard hehehehehehe.

Git

[JumboTron9million]

18.02.05

1130am

LSSF Lower.

OL Squat - 80 x 1, 100 x 1, 120 x 1, 130 x 1.

P clean - 75 x 1, 85 x 1.

Just mooching along, tech feels fine.

[Robert]

Nice clean.

[JumboTron9million]

Christ I HOPE that was sarcastic.


PM Session.

18.02.05

Cleans - 60, 80, 85,95 x miss / miss.

Bench - 100 x 1, 110 x 1, 120 x 1.

Close Grip - 100 x 3

Close Grip reactive - 100 x 1.

Seated strict mil press pushing elbows forward - 70 x 1. 60 x 6,6.

JBT.

[JumboTron9million]

20.02.05

8am

1. Upper LSSF

Overspeed Eccentrics with bands -

Bar +40Kg tension x 5
Bar + 60Kg tensions x 4

35Kg + 60Kg tension - 7 x 3 in 3 minutes.

1130am

2. Lower GPP/H

OL Squat - 60 x1, 85 x 2, 100x1, 130 x 1

15 second negative OL squats - 100 x 1, 105 x 1,1.

Done

[JumboTron9million]

21.02.05

1. Upper GPP/H - Hor plane pulls etc.

Pronated grip Lying prone row - 95Kg - 10.

Supinated Grip lying prone row - 95Kg - 7

Pendlay Row - 95Kg - 5

Yates style supinated grip row - 8.

Cable Row - 100 x 12. 160 x 12. 200 x 10, 222 x 12.

2.

8pm

LSSF Lower

OL Squat - 60x5, 100x3, 130 - 1,1,1.

[JumboTron9million]

22.02.05

1.
LSSF Upper.

9am.

Bench - Maximum legal width (2 inches outside normal grip, time to get efficient with 140 Kg in mind)

60 - 3, 70 - 3, 80 - 3, 90 - 3, 100 - 3.

2.
LSSF Upper

1245pm -

Bench - Maximum legal width - 60 - 3, 90 - 3, 100 x 3, 105 x 1.

[JumboTron9million]

23.02.05

915am

Lower GPP / H


Belt Squat - 88lbs - 20.
-------------------

430 pm

LSSF

OL Squat

60 x 1, 80 x1, 100x1, 120x1, 130x1, 135x1, 140 x 1 (little fwd).

-----------
830pm

Upper GPP/H

Neutral Grip pulldowns s/s with band face pulls - 4 x 12 of each.

DB Shrugs - 1 x 100
--------------------

------------------------------------------

[JumboTron9million]

24.02.05


1515pm

LSSF Upper.

Bench - 60x5, 80x2, 105Kg x 3.
-----------------------------------

[JumboTron9million]

LSSF Lower / Upper GPP/ H

25.02.05

OL Sq - 60x1,90x1,120x1,140x1 - fine.

P-snatch - 65 x 4 x 1

Long Pull - 65 - 1,1,1.

--------------

Illegal Wide Bench hands pronated bar on heel of hands

60Kg - 15
70 - 12
80 - 15
--------------

Done,

JBT

[JumboTron9million]

26.02.04

Upper H.

11am

Bench - 75 - 10x10
Neutral Pulldown - 110 lbs - 10x12

Pushdowns - 50 lbs - 3x12

DB Curls - 40's - 3x12

----

Upper H 2

9pm

Behind back shrugs - 60/80/100 - 3x12 no rest
Shrugs - 100 - 15.
--------------------

[JumboTron9million]

28.12.05

HS Lower

OL Squat - 60x3, 100x1, 120x1,130x1,140x1,152.5x1 felt v nice and light which bodes well.

JBT

[Narc]

Finding your groove jbt :035:

[JumboTron9million]

Aye capitan, aye :027:

[bunnyluva]

1. Upper GPP/H Vertical plane pull and side delts etc.
2. Lower LSSF

1. Upper LSSF
2. Lower GGP/H

1. HS Upper (BENCH). 2. HS Lower

1. Lower LSSF
2. Upper GPP/H

1. Upper LSSF
2. Lower GPP/H

1. Upper GPP/H
2. Lower LSSF

1.Upper LSSF
2. Lower GPP/ H


I have no idea what this lot means.

Phil

[JumboTron9million]

Phil,

There is an overview with explanations here...

http://www.iron-city.net/showthread.php?t=269&page=6&pp=10


01.03.05

Lower H 1

Rom DL - 100Kg - 20,20.
----------------------
Got massage at noon and roms etc feeling tight, also 1 or 2 verts went "pop whistle crack" during the 2nd set of RDL so I'll leave it there for the now.

[JumboTron9million]

01.03.05

Upper H 2

1820pm

Hi Incline DB Press - 40's - 25, 25, 25, 20.

-------------------------

Didnt get done what i wanted to today but feel sensible for backing off.

JBT.

[BengDogg]

You a home trainer JBT? I notice you often do 2 very short routines in a day and that suggests you are to me

[Robert]

I heard Gigalo.

[JumboTron9million]

No Beng,

I am in a gym for 14-16 hours a day most days...lol.

02.03.05

Lower H - 1

Bike - 5 mins.

Band Face pulls + lat stretches + pushdowns superseted - 10 minutes

Platform belt squat - BW - 30 - Aaaarghhh the pump, the pump ....heheheh.

110 lbs - 12
120 lbs - 10
120lbs - 10

JBT

[BengDogg]

No Beng,

I am in a gym for 14-16 hours a day most days...lol.

JBT

You are overtraining then ;)

[JumboTron9million]

02.03.05

Lower 2 LSSF

400pm

High Bar OL Squat ATG as per...

60x1
100x1
120x1
140x1
130x1
135x1

100 x 1 x 20 second neg + 5s pause + "explosive" positive.
----------------------------

6pm

Bench HS

60x1
80x1
90x1
110x1
120x1

Had to grind this a bit, something in R jaw went "clank" as well.

----------------------------

[Robert]

You forgot to write what exercise...

[JumboTron9million]

Ta. Edited.

[JumboTron9million]

03.03.05

Upper - H.

Hor pull / vert push / delts / arms

Supersets...

1a. Reverse Grip Mil press in rack, elbows forward - 45Kg

1b. Low Pulley upright rows - 55lbs.

8/15 , 7/15, 6/13,

2a. Close Grip Mil Press - 45Kg
2b. DB Upright Rows - 40 lbs

11/15 , 9 / 20, 10/18

3a. DB OH Flye -40lbs -
3b. DB OH press- 40lbs -
3c. DB Curls - 40lbs -

10/16/13, 8/4/6


4a. DB Laterals -22lbs - 10,10
4b. Preacher DB Curls with upper arm vertical - 22lbs - 12,10

5a. Plate raises - 15Kg - 15, 12,12,12+few presses.
5b. Preacher DB Curls with upper arm vertical - 22lbs - 9,9,7

[JumboTron9million]

03.03.05

Session 2.

Very CG bench (thumbs could be tocuhing if i straightened them out).

60 x 10
90x5
110 x 1
120 x 1

Squat

60x1
100x1
120x 1,1.
--------------------

[JumboTron9million]

05.03.05

HS Lower

11am

OL Squat - 55 x 3, 85x1, 125 x 1, 145x 1, 155x 1 easy peasy.


Lower HS 2.

5pm

OL Squat - 65x3, 105x1,125x1,145x1,150x1.

----------------------------------------

[JumboTron9million]

06.03.05

1330pm

Upper H.

Cable Row - 100 x 10, 120x10, 150x10, 170x10, 200x10.

----------------

PM Session

HS Upper

Close Grip Bench Press (pinkies on inside rings) - 100 x1, 115x1, 130x1.

-----------------

[JumboTron9million]

Tuesday 08.03.05

PM

HS Lower

OL Squat - 60x1, 100x1, 135 x 1,1 145 x 1, 160 x 1.

Done.

[Narc]

Nice CGBP and squat JBT, how come you're concentrating on OL at the moment?

[JumboTron9million]

Coz I hate wide squatting and it only makes my wide sq go up. OL sq helps with everything.

[Tricky]

how much heavier is your wide squat than your OL ?

[JumboTron9million]

Depends if my back is healthy. Should be 40 - 50 Kg between raw OL and EQ parallel PL if i'm in one piece but I need to bring up my core before this would be possible.

JBT

[DelBoy]

Sorry jbT, i've been reading your journal and dont know what your exact goals are. What does this type of training for? Strength?

[JumboTron9million]

DB,

Short term goal DL 240 Bench 140. Training for?????? probably a push pull meet some time or maybe a full meet if i am feeling dumb.

"What does this type of training for? Strength?"

Indeed. Strength in the bench, squat and deadlift.

[JumboTron9million]

10.03.05

HS Upper.

Bench - 60 x1,100x1, 120x1, 132.5 x 1.

Close Grip 3 Boards - 140 - miss...lol, dead!

[JumboTron9million]

Ok,

Next 2 weeks are to be overreaching city.

Squat

Friday////////Sunday////////Tuesday///////Wednesday

4x9@115/////5x7@120///////7x5@130/////10x3@135


4x9@122.5////5x7@125//////7x5@135/////10x3@140



Bench


Saturday Monday Thursday
5x7@100 7x5@105 10x3@110
5x7@105 7x5@110 10x3@115

PM workout for GPP / H as well if i can face it mentally.

JBT

[JumboTron9million]

GPP / H

Squat - 115 - 9,9,9.

Couldn't do 4th set - fear of the squat.

[JumboTron9million]

11.03.05

Upper H

Bench - 100 - 4 x 7.

No spotter for 5th set. Feel like shit, as expected...will start on anti-inflamms etc today.

--------------

Session 2.

Upper H - Hor Pull / shrug

Shrugs - 140 - 8,8,8 - 8 / 100 - 15+ / 60 20/20/20 different grips.

Bent row EZ bar - 200 lbs - 3 x 10+

Hmr Curl - few sets.

Band face pulls - 1 x max

Strand pulls - few sets.

Band abs seated - 1 x max.



JBT

[JumboTron9million]

13.03.05

Lower H.

Squat - 120 Kg - 5x7.
----------------------------

[JumboTron9million]

14.03.05

Upper H.

Bench - 105Kg - 7x5.

[JumboTron9million]

15.03.05

Lower H

OL Squat - 130 - 7x5

[Narc]

starting to hurt yet?

[JumboTron9million]

Bit of elbow tendonitis, left pec is a little ight as well but nah, I'm ok. The 9's in the squat felt like death due to me doing so few reps the past few months but todays work was easy peasy. Looking forward to 10 x 3's and may even go 10x3,5x7,7x5,5x5,3x5,3x3,2x1 next week instead cause I'm feeling quite good. Not lisitng any AR workouts or all the contrast baths etc but basically I am doing recovery on all cylinders this week and next.

JBT.

[JumboTron9million]

16.03.05

Bench - 110 x 8 x 3

****ing elbow hurts.

[JumboTron9million]

18.03.05

Lower

OL Squat

135 x 6 x 3.

Really easy peasy but had to feck off for a Docs appointment so ran out of time. Unsure whether to build more volume or just run it down to a new max next week...opinions ?????

[GoldenArrow]

New max! :038:

Want to see how your squatting is getting on!

[Rogue_zero]

:038: :045: :023: Max max max

[Narc]

maximillion

[JumboTron9million]

LoL...yeah yeah yeah OK.

Well yesterday was 135 x 6 x 3 easy peasy so I will try something like this for a taper....

Today - 145 x 3, then doubles / singles to something tough, then decide wheher to hit a true max in a few days time.

JBT.

[JumboTron9million]

18.03.05

Lower HS

OL Squat - 60x1,100x1,120x1,145x1, 165x1, 170 x1 easy.

Shoot for 175 in 2 days and so on.

JBT.

[JumboTron9million]

20.03.05

HS Upper

Bench - 60x10, 100x1, 120x1, 130x1,135x1.

PPBN - 65 x 1, 95x1, 105x1.

Edit - Front Squat - 60x1, 100x1, 120x1, 130x1.

Done.

JBT.

[PikeKing]

big front squat, JBT, nice work

[JumboTron9million]

Thanks PK.

Only took it cause my training partner Phil is going away next week and we needed to remove a certain lifter from the record board before he left so Phil tried 130 FrSQ at the end of his squats having already done 165 x 10 x 2, 195 x 1, 200x1 off an 11 " box then 135 x 3 x 7 raw OL squats and missed it so i took it for him.

Felt real light, like 145 or so would be 1RM so that's OK considering I havent FrSq'ed in many weeks / months.

JBT.

[JumboTron9million]

Deloading till friday - 3 massages this week.

[JumboTron9million]

OL SQ - 100, 120, 145, 165, 175 x 1.

Bench - 60, 80, 100, 120 x 1.

JBT.

[JumboTron9million]

11.04.05

Bench - 90 - 8,7

Inc wide ¾ press to neck - 55Kg - 9,9.

DB flye - 40’s - 10,10.

Front raises - 15Kg - 12,12

SK into close grip - 55Kg - 5+10

Laterals - 15lbs - 12,12.

Pushdowns - few sets, light.


12.04.05
Headache all day, puked pm.

Upper back.

Pulldowns - 47.5 Kg - 12, 12

Cable Rows - 57.5 Kg - 12,12,10.

Standing Cbl Row / shrug hybrid - 57.5 Kg - 8. 47.5Kg - 10,10.


13.04.05

Feel good.

745am.

Traps / bi’s.

Cable shrugs - 110 lbs - 6?? X 10-15.

Spider curls - 22 lbs - 4 x max/ side (6-12).

9am - GHGR - 1 x 10

12 noon - GHGR / Top Squat supersets.

Top Squat -

60Kg - 8.
90Kg - 6,6.

GHGR - 8,8,8.


5pm

Rack ½ Squat

100 Kg - 10
140 Kg - 10,10

7pm

GHGR -

8,8.

Back Raise - 15.

14.04.05

130pm - Bench - 95 - 8, 7.

5pm - Bench - 95 - 6,5.

Slow bench negs - 95 - 1,1.

wide ¾ press to neck - 60 Kg - 16,

DB flye - 40’s - 25

Front raises - 15Kg - 15,15.

Laterals - 15lbs - 20.
22lbs - 10, sloppy.

Pushdowns - 20KG - 20.
30Kg - 9.


15.04.05 - noon.

Cable Rows - 70 Kg - 12,13,10.

Standing Cbl Row / shrug hybrid - 49Kg - 12. 58Kg - 12, 10

Traps / bi’s.

BB shrugs - 120KG - 12. 160Kg - 6,6.

Lockouts from 6th pin - 120 x 1, 160x1,200x1, 240 x 5.

Preacher EZ curls - 35Kg - 2 x 10.

1830 PM

Band chins - 12 + 6 Supinated

[JumboTron9million]

16.04.05

Squat - 60 - 3

90 - 1

120 - 6

130 - 6,5 (hit hand on safey pins, lost balance so didnt take 6th).

[JumboTron9million]

18.04.05

1600 pm - Bench - 100 - 8, 6 1/2

7pm

SK’s to chin - 37.5 KG - 10 + 15 v close grips, 10+15, 10+15.

Front raises - 20 Kg - 15,17.

Pushdowns - 70 lbs - 20.

[JumboTron9million]

19.04.05

Pulldowns - 120 lbs - 12. 130 lbs - 12, 11.

Cable Rows - 130 lbs - 12. 180 lbs - 12 (just)

Standing Cbl Row / shrug hybrid - 180 lbs - 10 (just) 130 lbs - 15

Cable shrugs - 130 lbs - 25

[JumboTron9million]

20.04.05

T-squat - 60 x 1 , 105 x 1, 135 x 1

Back Squat - 135 x 1, 145 x 1, 155 x 1.

Rack ½ squat - 17 pins - 15.

All good.

JBT

[JumboTron9million]

21.04.05

Bench - 105 Kg - 6, quite easy.

[JumboTron9million]

Rack pulls from 5th pin (knee) - 110 x 1, 150x1, 190x1, 230x1, 260 x 8.

BB shrugs - 170 Kg - 10,12

Band chins - 12 wide.

[Robert]

Cool. Nice pulls. Should of gone 250x1 272.5x5-8 though. 600lb is a cool number.

[JumboTron9million]

Nah...plan is to drop the pin by 1 each time and add 10-20Kg each time as well.

Did 240 x 5 at pin 5 last time, now 260 x 8 at pin 5...next time maybe 270-280x5 at pin 4. Will accumulate a little load this way then back it off and pull from the floor later.

JBT.

[Robert]

cOOL.

[Narc]

300k deadlift coming to a journal near you soon....

[JumboTron9million]

24.04.05

Squat - 95 x 1

125 x 1

145 x 1
155 x 1

160 x 1,1 (buried, easy peasy).

Depth drops - 50 KG - 3 x 1.

Overspeed drops - 2 greens - 5,5.

[JumboTron9million]

25.04.05

HS Upper

Bench - 110 - 4 1/2 lol

115 - 2

120 - 1

Happy with that for first HS day in 3 1/2 weeks.

JBT.

[Rogue_zero]

good work my man! :038:

[JumboTron9million]

26.04.05

Upper push H.

1630

G-Press - 50 Kg - 8,8,8.

[Tricky]

whasa G press? Something you designed yourself? :017:

[Fred]

sounds a bit like G spot hehehhehe

[JumboTron9million]

26.04.05

Back LSSF + H

Deads - 140 x 1, 185 x 1, 205 x 1

Pendlays - 65 x 8, 105 x 8

Wide to narrow BB row - 65Kg - 12,20

Band chins - 8,6.

JBT

[JumboTron9million]

28.04.05

Bastard Bar Squat of eternal damnation from bottom position

60 x 1, 100 x 1

120 x 1 (10Kg) PB

140 x 1 miss but go it off the ground ok :) 30Kg PB coming soon.

Pendlay hypers - 20Kg at forehead - 12,10.

[JumboTron9million]

29.04.05

1pm

HS 1.

Thick bar false / close grip lockouts

87Kg - 3

127Kg - 3.

147.5Kg - 5

------------------

HS 2.

6 PM

Neutral Grip DB floor press from bottom position.

25 Kg DB's - 3
30Kg DB's - 3
45Kg DB's - 3.
50Kg DB's - 1 + miss....lol.
-------------------

HS 3

7pm

Close reverse grip incline bench lockout - 100 x 1, 120 x 1.
---------------

[JumboTron9million]

Bump for edited update.

[JumboTron9million]

30.04.05

1030 am

Upper H 1.

Fat Bar strict standing OHP - 55Kg - 3 x 12

--------------------------

[JumboTron9million]

30.04.05

1630 pm

Upper H 2.

Supersets

Pushdowns - 50 lbs - 20,20,15

Face pulls - 20, 20,20.

Band overhead extensions - 40 or so.

----------------------------

[JumboTron9million]

01.05.05

HS Lower

Front Squat - 60 x 3, 100 x 1, 120 x 1, 137.5 x 1.

That's a PB. More importantly it's Phil off the record board for a lift. **** you Phil !