looks like i am going to start a journal

[jcp2]

Sunday 1/16

bench

3x3 185 minis doubled over bar and anchored by dumbell
5x3 205 minis doubled over bar and anchored by dumbell

chest supported rows 4 plates 3x6
shrugs 315 3x10
lat pulldowns close grip 2x10
tri pushdowns green 3x10

glute ham raises 3x6 range is getting better.


Upper back has been a little neglected, haven't done a shrug in at least a year. Probably need more work.

[jcp2]

Monday 1/17

pin suspended gms 225 2x5, 315x3, 365x2, 405x1, 430x1, 455x1

45degree back raises with bar on ground. 145x5, 195x5, 245x5, 295x2 should have done another set at 245, these isolated my glutes like nothing i have ever done.

Pullthroughs with green band. 3x12

tri pushdowns green band 3x10

pulldown abs green band 3x12 these were a little strange. Gonna try the purple next time and isolate and try and get more stretch at top.

[jcp2]

1/18 some extra work


ghr 8, 7, 5 I was actually doing some good reps, i think i am growing hamstrings. lol.

light band gm's 2x20

light band tri pushdowns 1x40 1x25


I have been doing extra workouts and it has not been affecting any of my workouts as of yet, so we will see.

[jcp2]

awful day in the gym today, let me start off by saying i worked from 2am unitl noon, went to bed at 1 and got up at 4 and went to the gym, was a walking zombie.

bench 315x6 this felt heavy figured i would do one more set
370x1 this was awful, i figured i would get 3, lol as i have been gettting stronger

palms facing each other dumbell bench 90lb dumbells 2x10

lying dumbell tricep extensions 1x10 50lbs
1x8 60lbs
1x5 60lbs

side lateral raises 3x12 25lb dumbells
close grip lat pulldowns 2x10 180lbs.


Had to go light, felt like i was sick, but just in a haze, i am finally starting to wake up, which sucks because i have to go to bed regular time tonight, lol. Going light today was probably a blessing. Board work starts next week.

[jcp2]

Friday 1/21
DE squat 300 + purple band choked around dumbell. 8x2
Didn't go up in weight after, gonna squat heavy on Monday.

Close stance gm's. 225x8 275x8 315x5

Pullthrous 3x12 greeen band

leg raises 3x12


Didn't push myself, had to work two nights this week, i am exausted and really felt it tonight, didn't take any sets to the point where i had to grind out reps. DE squats started out a little slow and picked up speed as they went on, for some reason as i am tired i don't losen up well. Not as fast as the prior two weeks of this three week wave but i will take it.

[jcp2]

1/23 DE bench


185 minis doubled under the barbell 3x3
205 minis doubled under the barbell 5x3


military off pins at chin level. 225x3 245x1 300x0 miss, wanted to try it got it a few inches and it came forward. I was probably good for about 285. Dropped down and did 225x6 and was fried.

green band tri pushdowns, grabbed it high, and did 12, 10, 6. Tris fried.

bent rows. Barbell on ground back stays arched and never moves, weight is explosively pulled to the top of abs, got this from animalmass. Very difficult and the weight is much much lighter.
185x8, 225 2x6. Make sure you stretch the hams before you do these. Had a little more but haven't done them in some time.

hammer curls 40'sx8 45'sx8 50'sx6 last two resemble cleans, lol.

[jcp2]

1/24 ME squat/Dead

deadlifts tons of warmup sets of 3 at 315 and 405 working on my form
495x3 495x2 Felt good, had someone watch me, he said i kept the ass down the whole time and form was good. That is all i cared about. Probably only the sixth time i pulled heavy since May. Had a string of badluck with my back and chiro i think ****ed me up for months.

45 degree back extensions with barbell in front, resetting on each rep.
145x5, 195x5, 245x5, 265x4. The last set i busted my ass, best glute exercise i have done yet, by far.

pullthroughs green band 3x15, i was dying after these, posterior chain was fried.

weighted situps. 4x8

got home and got on the glute ham raise in my bedroom, 3x6. These get better every time on.

[jcp2]

1/26 ME Bench

First day with 3 boards. or any board for that matter

315x3, 350x3, 370x1, 385x1, 405 miss, 365x3. Had the stength for 405, dropped it too high, and realized it and tried to muscle it instead of hit it with good form, got 0 leg drive. Made that mistake before, will get it next week, no problem hopefully.

dumbell bench 100lbs palms facing each other 2x8

close grip lat pulldowns 3x10 180 not hard, not easy.

Green band tri pushdowns 3x12, 11, 9 my tris were cooked from the boards

hammer shoulder presses 2 plates per 2x8, just for a little work.

Really really beat up from Monday, todays workout made me think of getting on 500mg of test a week to help with recovery, haven't been on in nearing a year now. Tris and front delts are shot, front delts never felt like this before.

[jcp2]

1/27 DE squat

275 8x2 i am really torn up, i need some rest.

sldl 135x10 185 2x10

45 degree hypers 3x12

That is it. Changing my days off a little. DE bench on Monday now and ME squat on Tuesday. Three rest days now, can't wait, lol.

[jcp2]

1/31 DE bench pushed my days forward one to help with some scheduling conflicts

bench
185 minis doubled 3x3
205 minis doubled 3x3
225 minis doubled 2x3 kept good bar speed, pretty happy.

close grip bench 315 2x5 a bit of help on the last rep of second set

seated close grip rows. Almost the stack x10, the stack x8, 6

side delts 30 lbs 3x10

Got out of their. Wanted to keep it short and intense and did.

[jcp2]

Not what i wanted today

2/1 ME squat

box squat parallel
315x3 365x3 405x3 455x1 felt something in my hip, stopped right thier. As much as i wanted to get 500 on my back again, didn't want to **** something up, will go for it next week.

close stance gms off pins. 225x8 315 2x5

45degree hypers with mini around neck. 12 12 9

incline weighted abs 3x6

ghr's. 8, 6, 6


Workout wasn't very intense after not getting up to 500. What are you going to do. My hip just never felt right the whole time, almost like it needed to pop.

[jcp2]

I think i have a cold, may be why everything hasn't been going so well the last couple days. here goes with today

ME Bench

3 baord. 275x3 315x3 340x3 365x1 385x1 405x1 425 miss, and miss again.
Tried it twice, smoked 405 like it was nothing, having a hard time with leg drive on boards. Feels kind of weird. Hopefully will get it next week. My brother who was spotting me thought i should have been good for at least that with how easy 405 went up.

military off pins at chin level. 225x6,5,4 cooked after these

green band tri pushdows. 12, 9, 7 these were very hard today.

bent over rows off ground back stays flat. 225x8, 8, 7

[jcp2]

oh yeah, i am definately getting sick, my throat is killing me.

[jcp2]

NO DE squatting today, I am still sick.

[jcp2]

Took off my DE squat and bench days this week. Didn't get off my couch from Friday morning until i went to work monday. Felt like shit yesterday and will get in the gym tonight.

[jcp2]

2/8 Me deadlift squat

deads tons of warmusp up to 365
405x3, 455x1, 495x1, 525x1, 540x1 Very happy with this, very very happy. Weight broke the floor beautifully i was a little shocked. My dead is started coming around, haven't made progress in almost 2 years for a number of reasons, but i feel 600 is around the corner.

gms 225x8 315 2x5

pullthroughs medium band 3x15

green band kneeling ab pulldowns. 3x10

came home and hit some ghr's. 7, 5, 4 hams were shot before i got on this.


Pretty happy since coming back from a cold. Really felt like pulling today, probaby would have been good up to 550-560.

[jcp2]

Flat bench 315x3, 340x2, 375x1, 405x miss twice

shoulder press off pins at chin 225x8, x6

close grip lat pulldown 230x 2x8

rear delt on fly 2x10

ran to take a shit.

figured i would do tris at home since i was on the shitter for 10 minutes

green band pushdown 12, 10, 7

Here is my dilemna. My flat bench sucks, and is not doing much. I will eventually bench shirted but imo i need and want raw strength as well. I have a feeling it has to do with the lack of chest work i have been doing. Everything else just gets stronger while my bench stagnates and goes down from time to time. Do I throw in some dumbell presses on DE day, do i do more reps with the flat bench, do i do more flat reps and than work up to boards the same workout? I should be hitting 405 easily.

[jcp2]

I smashed my toe last night and it is purple, just squeezed it into my chucks, lol. Going to do some DE squats and take the box away and do some free work.

[jcp2]

The times they are a changing. The box is going to be going away for the a big part of my training, here was todays workout.

Box squats to a tad below parallel. 315x5x2

took the box away and did alot of sets at 225 just because i haven't free squated in 10 months. Than i did 315x5, and 405x3 These reps were really really tight, and i can tell all the goodmornings and other things have done the job, now i need to work on my ability to squat some more. I would have been good for more, but my hip started to act up on the last rep. It is much easier to IMO to work on form, without the box their. Also i beleieve these were good paralles white light passing squats, i had someone on the side of me. It is much easier to drop your ass, when you core is strong.

45 degree back raises with bar on floor, resetting each time.
145x5, 195x5, 245x5, 295x4

green band pullthroughs 2x15, 1x10 my hip was acting up on the last set.

ghr 3x6

forgot abs, i will hit them on one of my upper body days.

[jcp2]

I missed the gym yesterday due to valentines day, completely forgot or i would have gone sunday. I am reworking things so it is not that big of a deal.

ME GM's
315x3, 365x3, 405x1, 440x1, 475x1, 405x3

SLDL's 135x8, 225x8, 315x8, 365x7

pullthroughs stack x15,12,12 nice change from the band

weighted incline situps 3x8

Gh raises 7,7,6

[jcp2]

ME bench, should have been in tomorrow but had to go tonight.
Very sore from yesterday 20 minutes to loosen the body up.

Bench 225 2x5, 275x5, 315x5, add 3 board. 315x3, 335x3, 365x3, 385x3.

lying dumbell extensions 50x8, 55x8, 60x8

green band pushdowns. 2x12

side laterals 30x12 35 2x10

chest supported rows, palms facing halfway 3platesx6, 3.5x6, 4x6, 4.5x4

Felt OK for working hard yesteday as well. Wanted to get some volume for my three boards, so i didn't work up to singles today. Going to work up sets of five on flat before going into board work from now on.

[jcp2]

Did some box squatting up to 315x4x2 than took the box away

just 225x8, 315x5, 405x5

Need to start free squatting more, i have no power out of the hole. My back is pretty strong, and this weight really feels like not much on my body, but i don't have the pop out of the whole i want.

45degree back raises with bar in front
145x5, 195x5, 245x5, 295x3

pullthroughs 3x10 with stack


Very tired, cut it short, drove girlfriend at 4:45 am to airport. Workout sucked.

[jcp2]

de bench
185 2x3, 225 6x3 varying grips all reps paused on chest

military off pin chin level 235 3x5

rear laterals. 3x10

purple band pushdowns. 30, 23, 19

bent rows weight on ground back stays rigid and arched. 225 3x8


Felt ok, bad headache all day. Like the paused reps.

[jcp2]

ME squat deadlift

First day at new gym. Deads worked up to 525 for a single and missed 550. Couldn't for the life of me get in a groove. New plates, new bar, new gym, through me off a bit.

Close stance gms 225 3x8

reverse hypers 4x8 not sure how much weight was on, but not much. Getting the feel for it. my back felt like a million bucks when i got off this thing.

Green band pullthroughs 2x15 1x11

leg raises 15,12,11

[jcp2]

ME bench 1/23

225 2x5, 275x5, 315x6 add three board 345x3, 375x3, 405x3 Really got these today

lying dumbell extensions 55x8, 60 2x8

pushdowns stack 12, 7

rear delts 3x10 with 25 lb dumbells.

bent rows off floor back stays flat pulled explosively 225x5, 245 3x5

Workout went well, psyched about the three board, hit a good groove today.