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Post by Brian Hill on Sept 26, 2011 6:49:25 GMT -5
That actually looks really solid. Its pretty similar to what we've done in the past. I think it'll work well for you.
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Post by jazzyj316 on Sept 29, 2011 15:34:38 GMT -5
Thursday 9/23/2011Cardio-At 24 hour fitness. I had 30 min session to work with a trainer for free. Did a lot of plyo exercises for legs and abs. I figured it was free and something new. Needless to say I couldn't walk up or down any stairs for 3 days after. But you push on. Friday 9/24/2011DE BP with chains and foam roller under back barx5 for 2 sets bar+chainsx5 for 2 sets 95+chainsx3 for 8 sets Pause press in rack-pause for 3 seconds with bar on chest 165x4 165x5 165x3 1 arm db row 85x10 for 3 sets Straight arm pulldown 45x10 for 2 sets 45x8 Face pulls with green band x15 for 4 sets Saturday 9/24/11*Got to meet Jesse Burdick and Mark Bell. Very nice guys and seemed to be very helpful. It is amazing how big Mark Bell is. I am also amazed by his strength. They were going to squat with us, but they decided to do speed pulls because the size of the group was too big. Sq. with blue bands with buffalo bar to about 13" box Barx5 Bar+Bandsx5 for 2-3 sets 95+Bandsx3 135+Bandsx2 205+Bandsx2 for 6 sets 225+Bandsx2 for 2 sets Pause Squats on 12" box 145x5 about 3 sec pause on box for 3 sets KB Abs. 8kgx8 reps for 4 sets Rev. Hyper 180x12 for 3 sets Pull throughs with green band x12 for 4 sets Sunday 9/25/2011Off Monday 9/26/2011 ME BP in Shirt Raw warm up barx5 for 2 sets 95x5 135x3 185x1 225 (2 board)x1 Shirt (was a bit more jacked today. Wanted to get use to it) 315(3 board)x3 315 (2 board)x3 345 (2 board)x3 365 (2 board)x3 PR!! Felt good. Need to watch left wrist. Didn't know if I wanted to try and touch. Waited 10 min. thinking about it. Had 315 on the bar and went for it. I was about a half board away from touching. It was because I didn't do a 1 board before hand. KB upside down single arm press 8kgx6 reps for 3 sets 2 arm DB row on incline bench 60x7 for 2 sets 60x8 60x7 60x6 30x20 3 set pull ups with 50lb chain on me x3 for 3 sets BWx10 went fast! Tricep band pushdown each arm to failure. Tuesday 9/27/11Cardio-Rollers for 35 min Wednesday 9/28/2011ME SQ Full Gear Raw barx5 for 2 sets 115x5 155x3 205x1 Briefs 265x2 315x1 365x1 Suit bottoms 405x1 445x0 Dumped the weight. Right leg kicked in 445x1 Full gear, straps up, knee wraps 495x1 ugly 495x1 good Added rev. monster mini band 535x1 535x1 Overall my depth sucks. I think I am going to be a female version of Donnie Thompson or Robert Wilkerson. By that I mean everyone is going to comment about my sucky depth. KB Abs 32 kgx8 for 4 sets GHR Abs 3 sets 12 reps Tired at this point
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Post by The Big Red Machine on Sept 29, 2011 18:45:16 GMT -5
JAZZ you're a FREAK!
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Post by jazzyj316 on Oct 4, 2011 0:26:00 GMT -5
Thanks Scott! It has been nice to catch you and Brian on some of the videos he has posted on youtube. You look a lot smaller.
Changing lead up to the meet
Week 5 Deload starting Tuesday 10/4/2011. Light SQ and DL. Work on technique. Assistance work. Light DB bench work later in the week.
Week 4 BP- ME floor press SQ-Circa max for 1 week only. Work up to 315-350lbs weight. Blue bands DL-ME DL directly after circa max. Suggestions for exercise? Pull off a 2" block? After I SQ and DL, that will be it for the day. Will be in later that week for assistance work.
Week 3 BP-Bench opener 325. Take 350 to a 1 board. Stop SQ-ME rev. band sq. Workout from 9/28. Work on depth and full gear. DL-Opener after SQ. 425 lbs. Then pull second attempt 445lbs.
Week 2 BP-Shirt or sling shot? Not sure what workout to do yet. SQ-Opener. 450lbs full gear and Stop. DL-Speed pulls with bands. 185lbs weight. Technique.
Week 1 One very light workout with assistance exercises and maybe just the bar for bench. SQ with 95lbs and DL with 135. Will be done the Tuesday of that week. Meet on following Sunday.
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Post by The Big Red Machine on Oct 4, 2011 15:44:39 GMT -5
Thanks Jazz, though I don't feel alot smaller right now especially with the way I've been eating the last few days And for your week 4 pull since you are doing your circa max that day how bout just do some light speed pulls or some RDL's, or even some KB Swings. Something along those lines would probably work well for you..
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Post by jazzyj316 on Oct 7, 2011 18:20:21 GMT -5
I might do some speed pulls after circa max squat. Thanks for the suggestion Scott.
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Post by jazzyj316 on Oct 7, 2011 18:49:22 GMT -5
Thursday 9/29/11
Cardio-20-30 min. run
Friday 9/30/11
DE BP Straight weight Barx5 for 2 sets 95x3 for 2 sets 135x3 for 8 sets
Pause BP (3 sec. hold then press) 165x5 for 3 sets I am going to keep doing this on speed days.
BB Row 135x10 for 4 sets
Pulldown 100x12 for 4 sets
Mini band pushdown 20 reps for 3 sets
Saturday 10/01/11
DE DL with doubled over mini bands. Barx5 for 2 sets 135+bandsx2 for 2 sets 185+bandsx1 for 10 sets Really felt tight today. However, shoulder is feeling a lot better and notice no pain now when the bands are doubled over.
Susp GM with SSB 135x8 for 6 sets
GHR NWx8 for 4 sets
Rev. Hyper 180x15 for 3 sets
Green band standing ab crunches 15 reps fpr 3 sets
Prowler In parking lot down and back 3x's with 90lbs, then down and back 2 sets with 140lbs. I forgot how much this sucked.
Sunday 10/2/11
Cardio-Run and rugby drills with Justin
Monday 10/3/11
ME Shirt work 1 board barx5 for 2 sets 95x5 for 2 sets 135x3 for 2 sets 185x1 225x1 to a 2 board Shirt 315x2 to a 3 board 345x2 to a 2 board 365x1 to a 1 board from here on out 385x1 for 3 sets. Shirt felt good by my last set. It is hard to find a happy medium. I want the shirt set, but I don't want to do too many sets. 315x1 Touch just to get the feel of touching.
Close grip 3 board press 225x4 185x10 185x8
Pull ups with 50lbs worth of chain 3 reps of 3 sets BWx8
Fat handle, cable row 140x8 for 4 sets
cable face pulls 1 arm at a time 30x8 for 3 sets
Tuesday 10/4/11 Start of deload
Sled pull down parking lot walking forward, then walking backwards. Did 115lbs for 3 sets. Really felt this in my hip flexors
Squat in rack with mini band around knees barx5 105x10 or 12 for 2 sets 145x5 for 4 sets
Rev. Hyper 180x12 for 3 sets
Average band to use for GM 12 reps for 3 sets
Standing ab crunches with band 15 reps for 3 sets
Hanging leg raises BWx8 for 3 sets
Wednesday 10/5/11
Flat DB bench 25x12 40x12 60x10 for 4 sets
Chest flys 10x10 for 3 sets
Standing cable row 60x10 for 3 sets
Ext. Rotation for shoulder Mini bandx10 for 3 sets
Prone rear delt raises with thumbs up NWx10 for 2 sets
Thursday 10/6/11
Off
Friday 10/7/11
Cardio-Run or bike for 30 min. Body weight-185
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Post by Tony Atkins on Oct 10, 2011 0:06:45 GMT -5
Hey Sis, just wanted to drop in, say hey, and hope all is going well. Can't wait to see what kind of SICK numbers you put up when you step back on the platform.
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Post by jazzyj316 on Oct 10, 2011 17:15:35 GMT -5
I am doing alright Bro. Not sure if Brian mentioned it, but I am also doing the SPF South Carolina meet. I plan to fly in to GSO on I believe Thursday Nov. 3. I think I would enjoy lifting with the Ducks and visiting some friends in NC that following week. I think it is going to be NASTY!!!
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Post by Tony Atkins on Oct 10, 2011 17:36:39 GMT -5
I am doing alright Bro. Not sure if Brian mentioned it, but I am also doing the SPF South Carolina meet. I plan to fly in to GSO on I believe Thursday Nov. 3. I think I would enjoy lifting with the Ducks and visiting some friends in NC that following week. I think it is going to be NASTY!!! That is great to hear! I totally agree...It is going to be real nasty! I can't wait, and look forward to seeing you.
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Post by jazzyj316 on Oct 13, 2011 15:34:54 GMT -5
Saturday 10/8/2011
Deload
Sled pull 115 down and back in parking lot, alternating from walking forward and backward.
Wall Squats BWx10 for 3 sets
Sumo pulls 135x8 135x8 155x5 155x5
Conventional 135x8 135x8 135x8 135x8
Single leg band curls x10 x8 x8
Abs with grappler 25x6 for 3 sets
Bands crunches x15 for 3 sets
Sunday 10/9/11 Off
Monday 10/10/11
Floor press with Texas squat bar Barx10 for 2 sets 105x5 for 2 sets 145x3 195x2 225x1 230x1 235x1 245x1 255x1 265xMiss 195x5 145x20
1 arm chain tricep ext. ~75-100lbs worth of chain x 10 for 3 sets
1 arm DB row 85x10 115x5 for 2 sets 115x4 85x10 *Always had to regrip each rep with the 115lb weight. There is no DB's between 85 and 115. So, you move up.
1 arm KB press 25x10 for 2 sets
Cable face pulls 35x15 for 3 sets
Tuesday 10/11/11
Cardio-Rollers for 30 mins.
Wednesday 10/12/11 Circa Max!! About a 13"box with blue bands (About 165lbs of tension) Bar+Bx5 Bar+Bx3 115+Bx2 115+Bx2 155+Bx1 Briefs 205+Bx1 245+Bx1 Briefs and Suit, Straps Down 295+Bx0 Something felt off when on sat on the box with the canvas suit. I feel like it was not up all the way. 295+Bx1 315+Bx1 335+Bx1 Grinder Member made a suggestion to increase the box height and increase the weight by 20lbs so I get a feel for more weight on my back. Height is now a 16"box. 355+Bx0 I am too hard headed to stop. 355+Bx1 Did not fully sit back all the way. Touch and go. Bottom line I am happy with what I hit. The weight was like moving a damn truck.
DL straight weight from floor-was going to do speed pulls but I was working in with someone else and I pulled more than I needed to but I was feeling good. 225x2 for 2 sets 315x2 Added Leviathan backwards 365x1 405x1 425x1 445x1 Ugly and don't think it was totally locked out. However, there is no doubt I can get this at the meet. However, weight comes up off of the floor fast, but the lockout was a challenge.
Rev. Hyper 180x12 for 3 sets
Blue band crunches 3 sets of 12.
Thursday 10/13/11 Cardio
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Post by Tony Atkins on Oct 14, 2011 2:38:42 GMT -5
Didn't know if you have gotten it yet, but I replied back to your facebook message.
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Post by Tony Atkins on Oct 14, 2011 20:01:49 GMT -5
I gotchu Sis, I gotchu!
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Post by jazzyj316 on Oct 15, 2011 0:04:48 GMT -5
Thanks bro!
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Post by jazzyj316 on Oct 18, 2011 14:24:38 GMT -5
Friday 10/14/2011
DE BP with mini bands in power rack Bar+Bandsx5 for 2 sets 65+Bandsx3 for 2 sets 95+Bandsx3 for 4 sets 115+Bandsx3 for 4 sets 135+Bandsx3 for 2 sets
Pause BP with 3 sec hold on chest 165x5 165x4 165x5
DB tricep ext. 30x8 for 4 sets
Wide grip rows with fat bar 110x10 130x8 for 3 sets
DB hammer curls 30x8 35x8 for 2 sets
Saturday 10/15/11
Off
Sunday 10/16/2011
Cardio-30-40 min run/walk
Monday 10/17/2011
ME BP straight weight Raw barx5 for 2 sets 95x5 135x3 185x1 225(2 board)x1 Shirt 315(3 board)x2 335(2 board)x1 345(1 board)x1 350(1/2 board)x1 365(1/2 board)x0 365(1/2 board)x1 however butt came off bench. Took off shirt because I thought I was done. One of the guys I lifted with talked about moving my grip out. He asked if I would put my shirt back on and work with a wider grip to see how it feels. Placed ring finger on the ring on the bar. 275(3 board and 2 board)x1 rep at each board 275(2 board)x2 reps Felt weird at first but I understand what he is saying and it makes sense. However, that shirt bites the hell out of my arms when I go wider.
1 arm shoulder press with grappler 25x10 for 3 sets
Pulldown with fat bar 110x12 130x10 for 3 sets
Band tricep pushdown as fast a possible till failure for 3 sets with mini band.
Mini band pull aparts 15 reps for 3 sets
Tuesday 10/18/2011
Cardio-walk for about 1 hour
*I am planning to do some heavy squats Wednesday along with my deadlift opener (425). Then next week I am planning to do my bench opener Monday (325) and then squat opener the following Wednesday(450) I believe that will put me at 10 days out. Friday will be my last real speed bench workout. Then after that I will do light assistance and mobility work. The goal is to get at least a 1300 total at this meet.
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