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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: BFP on September 03, 2007, 08:03:53 PM

Title: Jasons PL Log
Post by: BFP on September 03, 2007, 08:03:53 PM
Thought a log here would be fun, Im looking forward to getting called out for BS poundages :D  I do powerlifting, and recently competed at the IPA ProAm in Ohio on August 18th.  Today was my first day back to actual training since the meet.

Here are my stats

Height: 6'1
weight: 303 this morning
Bodyfat: REDICULOUSLY High
Squat: 800
Deadlift: 600
Bench is not noteworthy, Im disabled and cant train it.

Today was:

Chain Suspended Cambered Bar Good Mornings with 80lbs of chain
155x3
205x3
245x3
335x3
385x1
425x1
445x1
515xmiss x2

Sled Drags
150lbs 4 trips of 60 yards

Pulldown Abs
160x3x15

Stretch

Jason
Title: Re: Jasons PL Log
Post by: BFP on September 09, 2007, 06:45:33 AM
From Friday

DE SQ/DL

Got caught up a bit taking care o fsome stuff at home, so I got to the gym late and missed the squatting :(

45 degree back raises
4x15

Glute hams
3x6

Speed Deadlift with quadrupled minibands
275x6x1

Then I worked up to 475 plus the bands

Hip/hamstring/quad/back stretching

Done

Jason
Title: Re: Jasons PL Log
Post by: BFP on September 11, 2007, 07:06:25 PM
Tuesday 9/11

ME SQ/DL

Stiff Leg Deadlift
135x3
185x3
225x3
275x3
315x1
405x1
455x1
500x1
550x1
600xmiss
315x5-Not really an actual stiffleg.  My knees were bent just enough to keep my arch in my low back

45 degree hypers
4x12

CV Rows
110x12, 12, 12

Sled Dragging Rows
150x 3 trips of 50 yards

CV Shrugs-Seated shrug with 88lb Kettlebells and a chain draped through the handle
5x10

Jason
Title: Re: Jasons PL Log
Post by: BFP on September 15, 2007, 10:56:34 AM
Saturday

DE SQ/DL

Cambered bar Box Squat

bBarx5
135x5
225x3  Add Green bands over plates
315x2
365x2
365x2
365x2
405x2
455x2

45 degree back raises
3x20

Lat Pulldowns
4 sets

GHR abs
3 sets

Jason
Title: Re: Jasons PL Log
Post by: BFP on September 23, 2007, 09:41:31 AM
Forgot to update this last week...sorry

Close Stance Safety Squat Bar off a 2" above parallel box
Worked up to 650x1
Got stapled with 725.  Brutally stapled.

45 degree back raise
3 sets

Decline Situps
4 sets

CV Shrugs
4 sets

Jason
Title: Re: Jasons PL Log
Post by: BFP on September 28, 2007, 02:52:07 PM
If anyone was wondering, I workout more than twice a week.  I pull the sled three or four days a week with lots of variations, and also do alot of band work and ab work at home, I just dont feel its very log worthy.

Jason
Title: Re: Jasons PL Log
Post by: BFP on October 07, 2007, 08:32:25 AM
From Tuesday

Pin 2 Rack Pulls-conventional
Worked up to 705x1

45 degree hypers
4 sets

Lat Pulls
3 sets

Seated Rows
5 sets

Jason
Title: Re: Jasons PL Log
Post by: BFP on October 07, 2007, 08:51:59 AM
Friday

DE SQ with straight bar
All sets plus green band (150lb at the top)
135x2
225x2
315x2
365x2
365x2-add briefs
405x2
455x2
455x2
500x2
555x2 ~705 at the top

BTN Rows

Pulldown Abs

Pullthroughs

Sled Pulls
75lbs x 1/2 mile

Jason
Title: Re: Jasons PL Log
Post by: BFP on October 08, 2007, 06:05:09 PM
Im an idiot.  I didnt put any of my video lifts up.  Sorry.

650 Squat


725 Squat


800 Squat


My DL vids have mysteriously dissappeared.  Ill repost them then post them here.

Jason
Title: Re: Jasons PL Log
Post by: BFP on October 08, 2007, 06:34:18 PM
My DL videos

550 DL


600


650 Miss at lockout...dammit


Enjoy and flame away!

Jason
Title: Re: Jasons PL Log
Post by: Geo on October 09, 2007, 11:04:00 AM
My DL videos

550 DL


600


650 Miss at lockout...dammit


Enjoy and flame away!

Jason

good lifts jason !
Title: Re: Jasons PL Log
Post by: BFP on October 09, 2007, 06:58:09 PM
good lifts jason !

Thanks man!

Jason
Title: Re: Jasons PL Log
Post by: BFP on October 10, 2007, 06:59:05 PM
Monday...Squatin'

SSB Wide Stance off of a parallel box

Up to 625x1 with some briefs so loose I can sit on a below parallel box with no weight on my back.  Inzer sux!

Sled Dragging
4 plates-4x60 yards

45 degree extensions
3 sets

Lots of various pulldowns

Jason
Title: Re: Jasons PL Log
Post by: mass 04 on October 10, 2007, 08:05:55 PM
Awesome stuff man, you're a fvckin tank
Title: Re: Jasons PL Log
Post by: BFP on October 14, 2007, 07:37:47 PM
Awesome stuff man, you're a fvckin tank

Thanks man!

Jason
Title: Re: Jasons PL Log
Post by: thelamefalsehood on October 17, 2007, 11:54:59 AM
Jason,
  I'm getting into the Westside methods after years of bodybuilding methods. I'm pretty comfortable with the layout with the exception of one thing. On your ME days, do you ever add chains or bands, or just straight weight? I know the DE days are based on percentages of weight plus chains/bands but wasn't for sure about ME days. Also, how often do you rotate ME exercises? I usually always progress at least for two weeks before tapering off, but just wanted to hear how someone who is seasoned with these principles approaches this. Thanks for your insight, STAY INTENSE BROTHER!AHHRRRR!!!!!!!
Title: Re: Jasons PL Log
Post by: BFP on October 21, 2007, 07:42:07 PM
Jason,
  I'm getting into the Westside methods after years of bodybuilding methods. I'm pretty comfortable with the layout with the exception of one thing. On your ME days, do you ever add chains or bands, or just straight weight? I know the DE days are based on percentages of weight plus chains/bands but wasn't for sure about ME days. Also, how often do you rotate ME exercises? I usually always progress at least for two weeks before tapering off, but just wanted to hear how someone who is seasoned with these principles approaches this. Thanks for your insight, STAY INTENSE BROTHER!AHHRRRR!!!!!!!

I just saw this.  REply tomorrow because it will be slightly involved.

Jason
Title: Re: Jasons PL Log
Post by: thelamefalsehood on October 21, 2007, 09:01:03 PM
I just saw this.  REply tomorrow because it will be slightly involved.

Jason

Thanks dude, looking forward to the reply.
Title: Re: Jasons PL Log
Post by: PANDAEMONIUM on October 21, 2007, 09:38:05 PM
Hey J, just checking out your log.  Good stuff bro.  Where do you live?
Title: Re: Jasons PL Log
Post by: BFP on October 22, 2007, 04:46:56 PM
Jason,
  I'm getting into the Westside methods after years of bodybuilding methods. I'm pretty comfortable with the layout with the exception of one thing. On your ME days, do you ever add chains or bands, or just straight weight? I know the DE days are based on percentages of weight plus chains/bands but wasn't for sure about ME days. Also, how often do you rotate ME exercises? I usually always progress at least for two weeks before tapering off, but just wanted to hear how someone who is seasoned with these principles approaches this. Thanks for your insight, STAY INTENSE BROTHER!AHHRRRR!!!!!!!

Honestly, on the ME days you can do whatever you want.  Sometimes we will do bands, chains, or both, and other times we will use just straight weight.  If you have them available, they are nice, but thousands of men have gotten brutally strong without them for a couple hundred years.  Would I recommend them?  Undoubtedly, yes.  But theyre definitely not an end all, thats for sure.  If youre going to use them, there are also a assload of different ways you can use both the bands and the chains. Some days we will use stupid amounts of band tension and littlew bar weight.  Other days its just the opposite.  We might work up to a moderately heavy weight on the bar, and just add a set of chains at a time until everyone is done.  Your imagination is the limit as far as that aspect goes.  So long as you are straining hard on your ME days, thats all that really matters in the end.

As far as exercise rotation, If youre progressing for two weeks before tapering, then stick with it.  Like those unoriginal guys say, if it aint broke....  In all honesty, I think that I could still make gains using 2-3 weeks of the same exercise, but the guys that I train with dont like to do it, so I dont.  Any more questions, feel free to ask.

Jason
Title: Re: Jasons PL Log
Post by: BFP on October 22, 2007, 04:47:57 PM
Hey J, just checking out your log.  Good stuff bro.  Where do you live?

Thanks man.  Im in Indiana, about 45 minutes NE of Indy.

Jason
Title: Re: Jasons PL Log
Post by: BFP on October 22, 2007, 04:53:05 PM
I just realized I forgot to post my workout from last Monday.  I dont even remember what the hell we did.  Some sort of GM with the cambered bar.  I set a 100lb PR on them though, so I was excited with that.  My strength in the GM is absolutely horrific compared to all of my other exercises, so this was a really big deal for me.  I decided too that my next meet will be the Lexen/westside meet on January 12th.  Im hoping to squat 900 and DL close to 700.  I will be very happy with myself if I can make those lifts. Still planning on lifting drug free, but that may change as well.  Im leaning towards natural until my squat is over a grand though.  Who knows.  LOL

Jason
Title: Re: Jasons PL Log
Post by: thelamefalsehood on October 22, 2007, 07:17:11 PM
Honestly, on the ME days you can do whatever you want.  Sometimes we will do bands, chains, or both, and other times we will use just straight weight.  If you have them available, they are nice, but thousands of men have gotten brutally strong without them for a couple hundred years.  Would I recommend them?  Undoubtedly, yes.  But theyre definitely not an end all, thats for sure.  If youre going to use them, there are also a assload of different ways you can use both the bands and the chains. Some days we will use stupid amounts of band tension and littlew bar weight.  Other days its just the opposite.  We might work up to a moderately heavy weight on the bar, and just add a set of chains at a time until everyone is done.  Your imagination is the limit as far as that aspect goes.  So long as you are straining hard on your ME days, thats all that really matters in the end.

As far as exercise rotation, If youre progressing for two weeks before tapering, then stick with it.  Like those unoriginal guys say, if it aint broke....  In all honesty, I think that I could still make gains using 2-3 weeks of the same exercise, but the guys that I train with dont like to do it, so I dont.  Any more questions, feel free to ask.

Jason

Thanks man, your advice is EXACTLY what I was looking for. I'm really getting into these methods, because like you said, your imagination is the limit on what you can do, and that keeps things interesting. Thanks again man, and STAY INTENSE BROTHER, AHHRR!!!!!!!!!
Title: Re: Jasons PL Log
Post by: BFP on October 23, 2007, 03:05:45 PM
Thanks man, your advice is EXACTLY what I was looking for. I'm really getting into these methods, because like you said, your imagination is the limit on what you can do, and that keeps things interesting. Thanks again man, and STAY INTENSE BROTHER, AHHRR!!!!!!!!!

No problem man.

Jason
Title: Re: Jasons PL Log
Post by: BFP on October 23, 2007, 04:21:28 PM
Today ME SQ/DL

Sumo pulls from the floor against a quad monster mini, about 210lbs at the top

135x5
225x1
315x1
365x1
385x1
405x1
455xmiss.  Misgrooved it, it started windmilling away from me, and I got too far forward and couldnt finish the lift.

Chest Supported Rows
4 sets

Close stance GHR-these are infinitely harder than wide ones.
4 sets

Lat Pulldown
3 sets

No abs today.  I was gassed from diet and no sleep last nigh <4 hours :(  Better next week!

Jason

Title: Re: Jasons PL Log
Post by: BFP on October 26, 2007, 08:11:35 PM
DE squat Day.  Short and sweet, but effective ;)

DE Box Squat with Cambered Bar 65lbs, counted as 45lbs
405x6x2-Felt like nothing, speed was really good.

Arched Back GM
Never done them before, checking them out to see if theyre worthy to be included.  They most definitely are.

GHR
4 sets

Abs

Stretch

Jason
Title: Re: Jasons PL Log
Post by: BFP on October 29, 2007, 06:47:46 PM
Todays Training

ME SQ/DL

Rack Pulls-Below Kneecap, conventional Stance
Up to 765x1
I made 40 and fifty pound jumps here, all were triples up to 455.  Lots of volume!  Hooray!  Emphasis was on flexing my glute hard at the finish, As I believe my lockout, or lack thereof is what is keeping me from a 700lb deadlift.

Pulldown Abs
3 lighter higher rep sets
3 sets that were heavy that will make me painfully sore tomorrow

GHR
4 sets

Stretch/Talk Shit

Done
Jason
Title: Re: Jasons PL Log
Post by: BFP on November 01, 2007, 07:30:30 PM
Got some good news from the doctor today, my BP is steady at 128/78, and my resting heart rate is at 74. This is on ECGT and a dip about 10 minutes prior. I think the niacin and fish oil are helping my cardiovascular system for sure.  Not too bad for a guy at 300lbs :D

Jason
Title: Re: Jasons PL Log
Post by: thewickedtruth on November 02, 2007, 07:00:11 AM
Hey jason do you ever do deads with bands? What do you think of them? And do you think donig speed pulls after yoru squats is a good deal? I'm going to bug you for a few since you train the way I'm trying to learn...


with the conjugate method... i just rotate my MAIN exercises? Like for a three week mini cycle I could do one week me/de squats then one week me/de deads then another week me/de good mornings and then come back do to squats? Or do you always do the big three and then attack your weak points?

When you do max effort I know louie says 3 reps for bench, 2 for squats, and singles for deads.... on your ME day do you push for your hardest 3,2, or 1 rep set in each? Or get warmed up then start going for that big single in all of them?!

absolutely sick lifitng man..i can't wait to be where you are one day.
Title: Re: Jasons PL Log
Post by: BFP on November 02, 2007, 06:38:23 PM
Hey jason do you ever do deads with bands? What do you think of them? And do you think donig speed pulls after yoru squats is a good deal? I'm going to bug you for a few since you train the way I'm trying to learn...

I do speed pulls alot after we squat on Fridays.  we often use the bands on this exercise as well.  I havent done them in a while because Ive been pressed for time with work/school/family commitments.

with the conjugate method... i just rotate my MAIN exercises? Like for a three week mini cycle I could do one week me/de squats then one week me/de deads then another week me/de good mornings and then come back do to squats? Or do you always do the big three and then attack your weak points?

We rotate main lifts and accessories all of the time.  Alot of the guys I train with will do different accessory work, as we have different weaknesses.  GHR's and Abs are a staple every workout, but we will do pullthroughs, stifflegs, OL squats, lots of different things.

When you do max effort I know louie says 3 reps for bench, 2 for squats, and singles for deads.... on your ME day do you push for your hardest 3,2, or 1 rep set in each? Or get warmed up then start going for that big single in all of them?!

Youre wrong here.  Only lift that calls for a triple is a goodmorning, and even then, its not necessary.  Right now, were trying to rotate SQ/DL ME main exercises as squat/goodmorning/deadlift/repeat.  I like to work up by using triples until they become very hard, and them moving to singles.  You are thinking of the reps that should occur with dynamic, or speed work.  Check out www.westside-barbell.com and read the articles.  There is a shitload of great info there.  You can call Louie too.  His phone number is out there.  He will call you back too if you have to leave a message.
absolutely sick lifitng man..i can't wait to be where you are one day.

Thanks Man!

Jason

Title: Re: Jasons PL Log
Post by: BFP on November 06, 2007, 05:51:31 PM
11/06/2007 ME SQ/DL

Cambered bar (65lbs) Parallel box squat
Worked up to 725x1 in a belt and some briefs that are so loose I can get to the box with no weight on my back, not even the bar. They also leave ZERO dig marks on my hips/thighs, which may not mean much to some, but a powerlifter will tell you that they are damn loose. They go on like gym shorts, and are almost loose enough to fall off. This was my second attempt at the ProAm in August by the way

Seated Rows
3 sets

DB Rows
3 sets

Laying leg curl
4 sets

Fin

Jason
Title: Re: Jasons PL Log
Post by: BFP on November 13, 2007, 07:31:19 PM
12NOV07 ME SQ/DL

Reverse mini SSB box squat
I was using some plain old junk mini bands.  They wernt hardly strong enough to pull the bar out of the rack. Id guess maybe 75-100lbs at the bottom, and zero at the top.  Once again I was in my ultra non-gangsterfied briefs, and, once again, zero marks on the legs after I was done.

Worked up to 455 Rawdog, and then added the belt. Worked up to 745x1, with a miss at 820.  IN PL weights, they were 725 and 800.  All powerlifters know EVERY bar weighs 45lbs, no matter what stupid gravity says.  I was super pissed off after missing the 820.  The spawn of satan that the SSB is absolutely ruined me out of the monolift.  My bitch made upperback wouldnt stay tight at the unrack, so it was a bear to get out.  After I got it out, it took 3-4 seconds to get my back right.  Descent was solid, and the back was good.  Came up strong off the box, made it to what I thought was about halfway.  It stalled out, I sat back down, and my spotters helped me get it back in the rack.  A miss.  It was 20lbs heavier with the worst bar ever than my best competition squat.  Im really hoping to be on track for 900+ in January.  Right now, the plan is to stay drug free until teh squat is 1000 or above.  We will see how it goes :D.

Also did some sled pulling with 4 plates x 4 trips
Got home and did the ab wheel and some purple band hip flexors for 4x15

Jason
Title: Re: Jasons PL Log
Post by: thewickedtruth on November 13, 2007, 07:34:07 PM
hey bro...mind if you ask me what you mean by pulling the sled?

and how much does box squatting effect your overall lower body power?


thanks bro
Title: Re: Jasons PL Log
Post by: BFP on November 17, 2007, 11:32:17 AM
RE Day 11/17/07

OL Squat
up to 405x6...Holy shit these are hard

SLDL
405x8x3 sets

Leg Curl/GHR Situp/CV Shrug/Low Row
4 sets each at random

Stretch

Jason
Title: Re: Jasons PL Log
Post by: BFP on November 17, 2007, 11:37:34 AM
hey bro...mind if you ask me what you mean by pulling the sled?

and how much does box squatting effect your overall lower body power?


thanks bro

Pulling the sled is just what it says.  Check out the description at www.elitefts.com in the store.  That would be easier than me trying to explain it.  As for the box squatting, it does wonder for squatting and pulling power.  I suck squatting off of a box, but get great carryover to my meet squat.  A guy I train with is awesome off of a box, but doesnt get the same carryover to his meet squat.  We did the same weight on our circa-max phase for our last meet, but my meet squat was 50lbs higher.  Its all relative.  You will see benefit from it though, and your crazy to not do them :D :D :D :D

Jason
Title: This Weeks Workouts
Post by: BFP on November 23, 2007, 07:05:21 PM
Monday ME SQ/DL

Chain Suspended SSB GM
up to 425x1

I aboslutely suck at GM's. I mean Im freaking horrid at them.

GHR
4 sets

Low cable Row
3 sets

GHR Situps
4 sets

Friday DE SQ/DL

BOx Squat with 8 foot squat bar, Blue bands (250lbs@top) and paper briefs
7 sets of 2 reps up to 465lbs.

GHR
4 sets

Lat Pulldown
3 sets

45 degree back raise
3 sets

Abs
3 sets

Jason
Title: Re: Jasons PL Log
Post by: thewickedtruth on November 25, 2007, 07:57:40 PM
dude your workouts are awesome...

do you think that once you started working in a powerlifting environment that it helped your lifts more than anything else? ???
Title: Re: Jasons PL Log
Post by: BFP on November 25, 2007, 08:27:57 PM
dude your workouts are awesome...

do you think that once you started working in a powerlifting environment that it helped your lifts more than anything else? ???

Thanks man.  Honestly, the environment, plus having the best equipment, is by far the biggest thing.

Jason
Title: Re: Jasons PL Log
Post by: thewickedtruth on November 25, 2007, 08:31:43 PM
Thanks man.  Honestly, the environment, plus having the best equipment, is by far the biggest thing.

Jason

what is the best advice you can give for checking yourself on squat depth?

if i go too deep i get loose and start wobblign..if i go too short i'll get called on it...

what would you suggest?
Title: Re: Jasons PL Log
Post by: BFP on November 25, 2007, 09:03:52 PM
what is the best advice you can give for checking yourself on squat depth?

if i go too deep i get loose and start wobblign..if i go too short i'll get called on it...

what would you suggest?

HOnestly, never free squat in training and have good people with you at the meet who can accurately call depth for you.  Also, stop squatting in front of a mirror if you havent already.  You need to be able to feel depth, not see it.  Hopefully that makes sense. ;D :D ;D :D

Jason
Title: Re: Jasons PL Log
Post by: BFP on December 10, 2007, 07:03:22 PM
Ive been sicker than a dog the last few weeks...2 to be exact. I didnt train at all the first week, and hit some very poor numbers last week...that being said, here are last weeks workouts:

ME SQ/DL
Conventional DL from floor 605x1 (605lb PR!!!!!)

GHR

Seated Cable Row

Abs

Friday:
DE SQ/DL
Box SQ with 8' bar:
up to 545 plus green band (160lbs?!?!)x2
Pretty easy, but my back was retarded from Monday. Still an easy weight for me.

GHR
GHR Abs
Arched back GM's

Jason
Title: Re: Jasons PL Log
Post by: thewickedtruth on December 10, 2007, 07:12:57 PM
Ive been sicker than a dog the last few weeks...2 to be exact. I didnt train at all the first week, and hit some very poor numbers last week...that being said, here are last weeks workouts:

ME SQ/DL
Conventional DL from floor 605x1 (605lb PR!!!!!)


GHR

Seated Cable Row

Abs

Friday:
DE SQ/DL
Box SQ with 8' bar:
up to 545 plus green band (160lbs?!?!)x2
Pretty easy, but my back was retarded from Monday. Still an easy weight for me.

GHR
GHR Abs
Arched back GM's

Jason


AWESOME pr bro! Pulling sumo then busting out a conventional pull almost as high as your sumo is awesome! 600 feels pretty good on teh hands doesn't it!  ;D Do you squat over the bar deep for them or do you just kinda bend over and pull like alot of people I know do?
Title: Re: Jasons PL Log
Post by: BFP on December 10, 2007, 07:26:37 PM
Today:

ME SQ/DL
Close Stance Cambered Bar Chain Suspended GM's
Up to 500 (525) plus 80lb of chain x1-50lb PR beeyotches!

Pulldown Abs
CV Shrugs
Low Cable Row

Jason
Title: Re: Jasons PL Log
Post by: PANDAEMONIUM on December 10, 2007, 08:03:30 PM
Ive been sicker than a dog the last few weeks...2 to be exact. I didnt train at all the first week, and hit some very poor numbers last week...that being said, here are last weeks workouts:


Excellent work on the PR, esp after a sick layoff. 
Title: Re: Jasons PL Log
Post by: BFP on December 10, 2007, 08:07:05 PM
AWESOME pr bro! Pulling sumo then busting out a conventional pull almost as high as your sumo is awesome! 600 feels pretty good on teh hands doesn't it!  ;D Do you squat over the bar deep for them or do you just kinda bend over and pull like alot of people I know do?


Thanks man...I just bend over and rip it.  My form SUCKS SHIT on the conventional pulls...but Im working on that :D

Jason
Title: Re: Jasons PL Log
Post by: thewickedtruth on December 10, 2007, 08:31:01 PM
Thanks man...I just bend over and rip it.  My form SUCKS SHIT on the conventional pulls...but Im working on that :D

Jason

Dude get low...REAL low like you're at teh bottom of a squat and drive it hard with your legs..the momentum is some much greater that it doesn't take as much to polish it at the top with teh force it gets going. Your legs move it alot faster than your lower back does. I knwo i'm not the man. I just want to help where I can if I've been there and think it'll benefit you or anyone else. I ripped up 600 at the meet so fast that it was bouncing in my hands when I locked it out. It's learning what leg drive feels like..and squatting low like OVERLOAD told me to do made my deadlifts alot more effective. It's worth a try..maybe you could give me some squat pointers HAHA
Title: Re: Jasons PL Log
Post by: BFP on December 10, 2007, 08:34:39 PM
Dude get low...REAL low like you're at teh bottom of a squat and drive it hard with your legs..the momentum is some much greater that it doesn't take as much to polish it at the top with teh force it gets going. Your legs move it alot faster than your lower back does. I knwo i'm not the man. I just want to help where I can if I've been there and think it'll benefit you or anyone else. I ripped up 600 at the meet so fast that it was bouncing in my hands when I locked it out. It's learning what leg drive feels like..and squatting low like OVERLOAD told me to do made my deadlifts alot more effective. It's worth a try..maybe you could give me some squat pointers HAHA

Ill try it, but Ive got some bitch made legs...they tape out at a massive 27 inches LOL

Jason
Title: Re: Jasons PL Log
Post by: Hedgehog on December 10, 2007, 08:41:18 PM
Ive been sicker than a dog the last few weeks...2 to be exact. I didnt train at all the first week, and hit some very poor numbers last week...that being said, here are last weeks workouts:

ME SQ/DL
Conventional DL from floor 605x1 (605lb PR!!!!!)

GHR

Seated Cable Row

Abs

Friday:
DE SQ/DL
Box SQ with 8' bar:
up to 545 plus green band (160lbs?!?!)x2
Pretty easy, but my back was retarded from Monday. Still an easy weight for me.

GHR
GHR Abs
Arched back GM's

Jason


Very nice PB Jay.

That will translate nice into your sumo.

Very cool to see you doing the OL squats, I do a little of those suckers during off-season as well.
Title: Re: Jasons PL Log
Post by: thewickedtruth on December 10, 2007, 08:45:35 PM
Ill try it, but Ive got some bitch made legs...they tape out at a massive 27 inches LOL

Jason

Do you think it better to go super wide on yoru squats? Or do you suggest just gonig as wide as you can and can still get down to depth? super wide is nice but DAMN I can't get low with it...
those bitch made legs are psuhign 700 and better on squat..bitch made my ass

Title: Re: Jasons PL Log
Post by: BFP on December 10, 2007, 08:51:57 PM
Do you think it better to go super wide on yoru squats? Or do you suggest just gonig as wide as you can and can still get down to depth? super wide is nice but DAMN I can't get low with it...
those bitch made legs are psuhign 700 and better on squat..bitch made my ass



Yes, the wider the better...depending on what federation you compete in.  Super wide will get you nothing but red lights in the single ply feds.  As for the flexibility, dont worry, it will come.  Also be careful squatting super wide, as it beats on your hips.

Jason
Title: Re: Jasons PL Log
Post by: BFP on December 10, 2007, 08:53:36 PM
Very nice PB Jay.

That will translate nice into your sumo.

Very cool to see you doing the OL squats, I do a little of those suckers during off-season as well.

Thanks man, I hope it translates well too :D  I need to do the OL squats for my quads.  Theyre tiny, especially when compared to where they should be ;)

Jason
Title: Re: Jasons PL Log
Post by: thewickedtruth on December 10, 2007, 09:14:12 PM
My legs are almost 29" but I do everything below parallel except for my heavy PR attempts. I think I'll practice wider for awhile.  I do my stance just shoulder width now but I LOVE high rep squats... I FINALLY hit 600lbs for depth but can squat less than that all day. My legs blew up when I started doing 20 reps sets. I'll do one of two squatting routines unless I'm doing box squats.. my oly squats will go something like 

425 for 20
325 for 20
225 for 20
and 135 for 20

405 for 10 sets of 10 with no time limit or i'll pyramid up to whatever when I'm squatting. I like the higher rep shit though. I have cuts in my legs and I'm at 23% body fat HAHA the higher rep shit has also helped with my squatting the heavier stuff too for reps
Title: Re: Jasons PL Log
Post by: BFP on December 11, 2007, 05:27:30 PM
My legs are almost 29" but I do everything below parallel except for my heavy PR attempts. I think I'll practice wider for awhile.  I do my stance just shoulder width now but I LOVE high rep squats... I FINALLY hit 600lbs for depth but can squat less than that all day. My legs blew up when I started doing 20 reps sets. I'll do one of two squatting routines unless I'm doing box squats.. my oly squats will go something like 

425 for 20
325 for 20
225 for 20
and 135 for 20

405 for 10 sets of 10 with no time limit or i'll pyramid up to whatever when I'm squatting. I like the higher rep shit though. I have cuts in my legs and I'm at 23% body fat HAHA the higher rep shit has also helped with my squatting the heavier stuff too for reps

Youre not the first guy that has told me that 20 rep squats were great for bringing up the leg size.  I think I will be adding them in soon and see how it goes.

Jason
Title: Re: Jasons PL Log
Post by: thewickedtruth on December 11, 2007, 06:43:27 PM
Youre not the first guy that has told me that 20 rep squats were great for bringing up the leg size.  I think I will be adding them in soon and see how it goes.

Jason

it's worth a tr.. hel you know what you're doing now isn't giving you good size..maybe it's the change you need.
Title: Re: Jasons PL Log
Post by: BFP on December 12, 2007, 07:41:46 PM
it's worth a tr.. hel you know what you're doing now isn't giving you good size..maybe it's the change you need.

I think Im going to try during the next training cycle.  Circa max starts in 2 weeks!

Jason
Title: Re: Jasons PL Log
Post by: BFP on December 14, 2007, 08:56:28 PM
Speed Work this evening...

DE Squat with Cambered bar and green bands
315x8x2

Speed Pulls and jack with the hook grip
405x6x1

GHR
4 sets

Pulldown Abs Heavy
4 sets

GHR Abs
3 sets

Jason
Title: Re: Jasons PL Log
Post by: BFP on December 14, 2007, 09:15:26 PM
My current stats for Pandaemonium

Arm: 18

Quad: 26

Neck: 21

Im 6'1" tall and weighed 307 as of 12 minutes or so ago...LOL

Jason
Title: Re: Jasons PL Log
Post by: PANDAEMONIUM on December 14, 2007, 09:23:17 PM
My current stats for Pandaemonium

Arm: 18

Quad: 26

Neck: 21

Im 6'1" tall and weighed 307 as of 12 minutes or so ago...LOL

Jason

No offense man, but I can't see how you wear 38" pants with those stats, unless you have the smallest ass in the world ;D  My arms are 19.5, quads 31", neck same as yours, I'm one inch shorter, and I weigh in the mid to high 270s depending on the day and wear loose 38" pants.  don't misunderstand me, not calling bullshit here, you're a cool bro and one of the few serious lifters on here, just don't see this makin' sense.
Title: Re: Jasons PL Log
Post by: BFP on December 14, 2007, 09:29:08 PM
No offense man, but I can't see how you wear 38" pants with those stats, unless you have the smallest ass in the world ;D  My arms are 19.5, quads 31", neck same as yours, I'm one inch shorter, and I weigh in the mid to high 270s depending on the day and wear loose 38" pants.  don't misunderstand me, not calling bullshit here, you're a cool bro and one of the few serious lifters on here, just don't see this makin' sense.

Ive seriously got no ass.  Guys at my gym make fun of how little my legs are. 5 years in the airborne ran all the mas off, and its not coming back. I wear my pants well below my hips as well.  Dont feelbad, it makes zero sense to me as well, and I live it every day.  If you check out my videos on youtube, you can see how little my legs area nd how ill built I really am.

Jason
Title: Re: Jasons PL Log
Post by: PANDAEMONIUM on December 14, 2007, 09:31:26 PM
Ive seriously got no ass.  Guys at my gym make fun of how little my legs are. 5 years in the airborne ran all the mas off, and its not coming back. I wear my pants well below my hips as well.  Dont feelbad, it makes zero sense to me as well, and I live it every day.  If you check out my videos on youtube, you can see how little my legs area nd how ill built I really am.

Jason

Gotcha.  Keep on keepin it real big man 8)
Title: Re: Jasons PL Log
Post by: BFP on December 14, 2007, 09:53:18 PM
Gotcha.  Keep on keepin it real big man 8)

 ;D Youll never see me on a BB stage, thats for sure!

Jason
Title: Re: Jasons PL Log
Post by: PANDAEMONIUM on December 15, 2007, 01:06:37 PM
;D Youll never see me on a BB stage, thats for sure!

Jason

that makes two of us ;D
Title: Re: Jasons PL Log
Post by: BFP on December 23, 2007, 10:16:38 AM
Fridays Workout:

DE SQ/DL
Cambered bar box squat
up to 405x3setsx2reps plus a green band.

45 degree back raises
4 sets

Pulldown Abs
3 sets

KB side bends
3 sets

Band Leg Curl
3 sets

All work after the DE squat was done in circuit fashion.  I took exactly 7 days off since my last workout, for a few reasons: work has been crazy, Ive been feeling beat up, life has been crazy, sleep has been jacked up, and I and the boy have been sick.  I have a manual labor job, so it makes recovery difficult sometimes if my sleep is way off, which it has been. Oh well, circa max starts next Friday, its going to be a good  one!

Jason
Title: Re: Jasons PL Log
Post by: BFP on December 24, 2007, 11:11:18 AM
This mornings wokout:

ME SQ/DL

Close Stance Zercher Box Squat:
Up to 375x1-Easy, not a true max at all.

45 degree back raises with cambered bar
3 sets

Alternating leg band curls
3 sets

Pulldown Abs
3 sets

Nothing too physically challenging, Just trying to get ready for the Circa-Max phase that starts Friday.  Got some blood flowing, and feeling good.

Jason
Title: Re: Jasons PL Log
Post by: BFP on December 28, 2007, 05:20:53 PM
Circa Max Phase, Week 1:

Squats to a parallel box:

Wore my size 44 Predator briefs and a 56 Metal ACE for all work sets, five total.  All sets were done with a blue and green band, which adds 375lbs of tension at the top.

Final work set was with 485 plus the bands, or 860 at the top, for a double.  Going to take a weight next week, Im looking forward to it.  Its kind of weird though.  Anything past about 600lbs feels the same on your back.  It feels heavy, but nothing really noticibly different.

Pulldown Abs
3 sets

GHR Abs
3 sets

Jason
Title: Re: Jasons PL Log
Post by: thewickedtruth on December 28, 2007, 08:46:12 PM
Circa Max Phase, Week 1:

Squats to a parallel box:

Wore my size 44 Predator briefs and a 56 Metal ACE for all work sets, five total.  All sets were done with a blue and green band, which adds 375lbs of tension at the top.

Final work set was with 485 plus the bands, or 860 at the top, for a double.  Going to take a weight next week, Im looking forward to it.  Its kind of weird though.  Anything past about 600lbs feels the same on your back.  It feels heavy, but nothing really noticibly different.

Pulldown Abs
3 sets

GHR Abs
3 sets

Jason

SICK SHIT MY FRIEND! AWesome squatting! HAHA and you're right... anything over heavy just feels heavy!  ;D
Title: Re: Jasons PL Log
Post by: BFP on December 28, 2007, 08:53:46 PM
SICK SHIT MY FRIEND! AWesome squatting! HAHA and you're right... anything over heavy just feels heavy!  ;D

Thanks man!

Jason
Title: Re: Jasons PL Log
Post by: haider on December 28, 2007, 08:55:57 PM
Good shit fatty!
Title: Re: Jasons PL Log
Post by: BFP on January 05, 2008, 08:25:55 PM
Thanks Terrorist!

Jason
Title: Re: Jasons PL Log
Post by: BFP on January 05, 2008, 08:26:43 PM
Week 2 Circamax was terrible.  I was sick and it showed.  That is all.

Jason
Title: Re: Jasons PL Log
Post by: BFP on January 10, 2008, 06:48:25 PM
Havent been training much at all, just alot of minor stuff trying to taper for the meet.  Lots of 20 monute workouts here and there, nothing drastic.

Jason
Title: Re: Jasons PL Log
Post by: thewickedtruth on January 10, 2008, 07:28:00 PM
what you going to bring at the meet? Projected openers?
Title: Re: Jasons PL Log
Post by: BFP on January 10, 2008, 07:33:23 PM
what you going to bring at the meet? Projected openers?

openers are going to be 775/45/610. PR's on 2nds and retarded for thirds is the plan. 

Jason
Title: Re: Jasons PL Log
Post by: thewickedtruth on January 10, 2008, 07:35:34 PM
you going to regale us with stories and videos!?  ;D  I want to see you take 850 and 700 for a ride!
Title: Re: Jasons PL Log
Post by: BFP on January 17, 2008, 02:19:01 PM
you going to regale us with stories and videos!?  ;D  I want to see you take 850 and 700 for a ride!

Absolutely.  Leave tomorrow, so it should be a good time!

Jason
Title: Re: Jasons PL Log
Post by: thewickedtruth on January 17, 2008, 04:10:00 PM
hey man best of luck! Get out there and kick ass and take names! It's time to put on a good show man! Bring it home baby!  ;D
Title: Re: Jasons PL Log
Post by: BFP on January 19, 2008, 09:59:03 PM
Weighed in at 302.  Crazy day, I will regale you with the story tomorrow!

Jason
Title: Re: Jasons PL Log
Post by: John O on January 19, 2008, 10:23:00 PM
Hope you had a blast no matter the out come.
This was good reading.
Title: Re: Jasons PL Log
Post by: Hedgehog on January 23, 2008, 11:57:01 PM
Circa Max Phase, Week 1:

Squats to a parallel box:

Wore my size 44 Predator briefs and a 56 Metal ACE for all work sets, five total.  All sets were done with a blue and green band, which adds 375lbs of tension at the top.

Final work set was with 485 plus the bands, or 860 at the top, for a double.  Going to take a weight next week, Im looking forward to it.  Its kind of weird though.  Anything past about 600lbs feels the same on your back.  It feels heavy, but nothing really noticibly different.

Pulldown Abs
3 sets

GHR Abs
3 sets

Jason

Nasty double JP.
Title: Re: Jasons PL Log
Post by: BFP on January 24, 2008, 06:47:48 PM
Sorry for the late update.  Ive been sick as crap all week, and was so sick today I had to call into work.  The meet was an unbeleivably fun time.  We got there Friday afternoon to weigh in and were incredibly impressed with the venue and the equipment. Dan Dague runs a great meet!  He had 3 platforms, 3 monolifts with Mastadon bars($800 each)3 comp benches, and 3 DL bars.  I lifted on Saturday, and went 750/45/625 at 303lbs.  It wasnt my best day number wise, but I just missed some big lifts!  I hit my 750 opener easy on the squat.  My next attempt was 850 for a 50lb PR.  Took it down and up, but the side judge told me it was about a half inch high. I took it again for my 3rd, and had the same result.  MISS.  I took it about 2 inches deep, and fell forward out of the hole.  2 positives here though.  I was talking to Jim Wendler, and he said the 850 was as fast as the 750, so thats a good sign.  Louie told me the same thing, and asked me why I only took 850 LOL.  So there were 2 big positives.  The bench was standard, 45/pass/pass.  No need to waste the loaders or spotters time, they're busy enough.  DL was good too.  Opened at 550 to stay in the meet...very easy lift.  625 was next for a 25lb PR.  I took 700 for a third, which I felt was a reasonable weight, and a big PR.  I got it to my knees and lost my grip.  Ther ensuing up and back pull with no weight launched me off of the platform and flat onto the ground behind it.  I didnt get hurt, but I thought it was funny.  Ill get some pics up soon.  Ill also update my experiences from Sunday.

Jason
Title: Re: Jasons PL Log
Post by: MisterMagoo on January 24, 2008, 07:10:49 PM
badass dude. but what was the bench? you just put "45" each time you referred to it, and i'm assuming you can do more than the bar.
Title: Re: Jasons PL Log
Post by: chaos on January 24, 2008, 08:46:42 PM
badass dude. but what was the bench? you just put "45" each time you referred to it, and i'm assuming you can do more than the bar.
Haven't you seen his thread on the Y about his arm?
Title: Re: Jasons PL Log
Post by: MisterMagoo on January 24, 2008, 09:03:58 PM
Haven't you seen his thread on the Y about his arm?

ah, i forgot about that. actually i remember googling the guy's name a while ago before it came up on here because i was curious if he had any articles on elite or anything and found that on his bb.com profile.
Title: Re: Jasons PL Log
Post by: BFP on January 26, 2008, 08:31:08 PM
Hope you had a blast no matter the out come.
This was good reading.

Thanks man!  It was fun times, although teh results wernt as good as I had hoped!

Jason
Title: Re: Jasons PL Log
Post by: BFP on January 26, 2008, 08:32:38 PM
Nasty double JP.

Thanks man!

Jason
Title: Re: Jasons PL Log
Post by: BFP on January 26, 2008, 08:33:46 PM
badass dude. but what was the bench? you just put "45" each time you referred to it, and i'm assuming you can do more than the bar.

The bench was standard, 45/pass/pass.  No need to waste the loaders or spotters time, they're busy enough.

Jason

 :D ;D :D ;)

Jason
Title: Re: Jasons PL Log
Post by: thewickedtruth on January 28, 2008, 04:01:47 PM
Sorry for the late update.  Ive been sick as crap all week, and was so sick today I had to call into work.  The meet was an unbeleivably fun time.  We got there Friday afternoon to weigh in and were incredibly impressed with the venue and the equipment. Dan Dague runs a great meet!  He had 3 platforms, 3 monolifts with Mastadon bars($800 each)3 comp benches, and 3 DL bars.  I lifted on Saturday, and went 750/45/625 at 303lbs.  It wasnt my best day number wise, but I just missed some big lifts!  I hit my 750 opener easy on the squat.  My next attempt was 850 for a 50lb PR.  Took it down and up, but the side judge told me it was about a half inch high. I took it again for my 3rd, and had the same result.  MISS.  I took it about 2 inches deep, and fell forward out of the hole.  2 positives here though.  I was talking to Jim Wendler, and he said the 850 was as fast as the 750, so thats a good sign.  Louie told me the same thing, and asked me why I only took 850 LOL.  So there were 2 big positives.  The bench was standard, 45/pass/pass.  No need to waste the loaders or spotters time, they're busy enough.  DL was good too.  Opened at 550 to stay in the meet...very easy lift.  625 was next for a 25lb PR.  I took 700 for a third, which I felt was a reasonable weight, and a big PR.  I got it to my knees and lost my grip.  Ther ensuing up and back pull with no weight launched me off of the platform and flat onto the ground behind it.  I didnt get hurt, but I thought it was funny.  Ill get some pics up soon.  Ill also update my experiences from Sunday.

Jason

what's it feel like to pull 700 man!

850 on the squat..holy fucking hell that's awesome. What do you do raw?