looks like i am going to start a journal

[jcp2]

Speed bench 245 6x3 all reps paused and three different grips

added my shirt and what a fucking mess, lol. Put 365 on and that was rediculous, put 405 on and did three no where near touching, like hitting a two board. Put 455 on and missed a groove and it hovered high and i had my spotter take it off.

Purple band pushdowns 100 reps

T bar rows, old school
3 plates x8
4 plates x8
5 plates x8

face pulls 3x12

OK, not sure if my shirt was seated right, but i was hitting my reps too high. Also i was very nervous i was going to dump the weight on my head, i think i will do better next time as i got those jitters out of my system. May need to start off boards next time though. Just happy to break my cherry, workout was short and to the point, i had one of those days at work where i could have fucking killed someone. I am tired.

 

[jcp2]

ME squat

Felt like shit today, been missing meals due to work, and it is showing.

SS bar suspended gm's probably about an inch above my naval
155x8
245x5
295x5
335x5
365x2
400 miss didn't even budge, did more work than i am used to and wasn't going to try for a single, but did anyway.

Rack pulls just at upper knee or just above knee
315x5
495x5
585x5
675x3

Reverse Hypers 230x3x10

Pullthroughs stack 3x10

I skipped abs due to being shot, GM were not supposed to go as heavy as they did, but wtf. I didn't have much today. I did the rack pulls because i have been focusing so much on pulling from blocks, i wanted to make sure i get a little work for my uppper back in the pull, the reverse hypers work the glutes enough which is a good portion of locking the weight out. I tried to do GHR's right after rack pulls but got two cramps right behing my knees and that ended that real quick, lol. Not bad for being shot.

 

[jcp2]

Pin presses 3-4 inches off chest
135x8
225x5
275x3
315x3
335x1
365x1
390x1

Green band pushdowns 15, 12 9

one arm hammer rows
3 plates x10
4 plates x8
4 plates + quarter x6

Side delt raises 3x8 35lbs

Rack lockouts
405x3
495x2
I was shot after pin presses, my lockouts blew bad, but i felt good during the workout. Didn't do any rear delts as my upper back and traps are killing me from rack lockouts the other day. Probaby affected my lockouts as well at the end. Whatever.

 

[jcp2]

DE squat

8x2 295 green band + purple band anchored bottom of rack

SLDL
225x8
315x8
405x8

Reverse Hyper 230 3x10

Thats it, i was hurtin. Speed was good, i was in their a day early and work killed me this week. I am due for a week off of fishing and relaxation real soon. I couldn't have done anything else, this took me too long as it was.

 

[jcp2]

DE bench

8x3 245 two grips, pinkies rings isn't happening, hurts my wrists and shoulders

CG bench press 315 3x6

chest supported rows
3 platesx8
3 plastes and a quarter x8
4 plates x6-7 depending on what you consider a rep

face pulls 3x12

side laterals 3x8 35 lbs.

Felt nice today. I was surprised on my cg's, i haven't done them in months, was going to do 3 board, but left them in my truck at home. I feel like i am getting gradually stronger and leaner while maintaining my weight, which i like.

 

[jcp2]

ME squat dead


Deads from floor with my metal pro deadlifter
3152x3
405x1
455x1 suit on straps down
495x1 suit on now for all sets straps up
545x1
600x1

leg presses
200x10
400x10
600x10
800x8

Reverse Hypers 230 3x10

Hammer seated leg curl 70lbs 15 2x12

Very happy today, like the dead suit, need to work in it more, but i was definately able to stay down and get some pop off the floor. If i get the suit down at current strength i am probaby good for 620 or so, hard to guess. This lift has been the most satisfying of all the ones i ever hit, a lot of injuries later from 500, now on to 700.

 

[jcp2]

2 board
365x3
385x3
415x1
435 miss, very god damn close.

Shoulder press off pins.

245 2x6

green band pushdowns 3x12

bent rows
225x8
275x8
315x8

My body is shot. I am going to drop a ton of stuff next week, and probably go into a complete week off the one after that, i have been going without a week off for since November. I am pretty beat up, and it is beginning to show. My elbows are bothering me, and my board presses are stagnating because of it, i can feel it when i try and explode off the board.

 

[jcp2]

I am lifting three days this week with reduced volume and into a week off from work and the gym, it will be a week of cigars fly fishing and peace and quite. Here was todays workouts.


Deads from below the knee
225x5
315x3
405x3
495x3
545x3
585x2
635 miss didnt move

Reverse Hypers 250 lbs 3x10


Someone explain to me why I am so week at this point, two inches higer and i can probably pull about 750, but at this point it almost feels like i dont' know what muscles it takes to get it started.

 

[jcp2]

Bench
315x3
365x1
405x1 Nothing hard about any of these, 405 didn't explode, but that has more to do with me being sluggish.

Dumbell lying extensions
40x10
50x10
65x7

Hammer shoulder press
3 plates a side 2x6 I think this is the rear shoulder press, it actually nailed my upper back and traps as well.

Just getting ready to do some fishing, not much doing today.

 

[jcp2]

first day back in a week and a half

box squat worked up to 455 for a nice easy single


gm's 135x15
225x2x8

reverse hyper 180 lbs 3x10


Just wanted to get some work in, i still don't have my appetite back completely from my stomack virus and am still tired. My body felt great though. Gonna ease back in to it and try and get my cals in. That has been tough, i lost a few lbs.

 

[jcp2]

ME bench i guess, lol.


worked up to 315 2x6 not hard

dumbell lying extensions
35x12
45x12
55x10 all were pretty easy

one arm hammer rows
2 plates x 12
3 plates x10
4 plates x6

side lateals 3x10 30 lbs

Felt a little better, still not eating much, forcing more down though. Gotta crank the metabolism back up, but need to force feed myself to do it. I down to about 267 from 275ish. That is not great.

 

[jcp2]

Did some green band reverse deads.

worked up to 495x4
I think i like them better than rack pulls.

reverse hypers
180x12
230 3x8

ghr 3x6

ab twisting pulldown with rope 3x12


done, feeling a little better, going to step it up next week.

 

[jcp2]

bench assistance

seated cable rows 3x10
hammer shoulder press 3x10
rear laterals 3x10
palms facing me lats 3x10



I have a two hour personal training session with Shawn Lattimer on monday, going to get some help with my shirts, didn't want to me sore.

 

[jcp2]

worked up to a relatively not difficult 475 in my F6 single ply. Felt good. Need some 3 adn 4 board work.

 

[jcp2]

Backed off a tad today as i have been effectively out for two weeks, one week of nothing, and last week pretty much of bullshit.

suspended GM's

135x8
225x8
315x5
365x5
405x2
405x4 Got pissed off i only got two.

Reverse Hypers 4x10 230 lbs

pullthroughs 3x10 strack

ab rope pulldonws 3x12

Felt really good today, looking forward to making progress from here on out.

 

[jcp2]

three board
315x5
365x3
385x3
405x3 with a touch from the spotter on the last one.

green band pulldowns 3x12

chest supported rows
2plates x8
3plates x8
3.5plates x8

rear delts 3x10


Felt OK, weights are noticeably down. I just started upping my cals, so that should help

 

[jcp2]

5x2 315+ greens

felt heavy.

Dimmel deads
225x10
245x10
275x10

Reverse Hypers 250 3x10

GHR's 2x8


assistance work is strong, i just need to suck it up and get back under some weight. I am going back to my Loose Metal briefs, they hurt my hips less than this frantz suit does.

 

[jcp2]

Close grip 2 board

225x8
275x5
315x3
335x3
350x3

green band pushdowns 3x12

one arm dumbell rows
2 plates x12
3 plates x10
4 plates x8

Close grip pushdowns 3x10

Kettlebell two handed swings. 92 lb 2x10

Rear delts 3x10

 

[jcp2]

Things are finally coming back

deads of 3 inch platform

225x8
315x6
405x3
455x3

SS bar gms 155x10, 205x10, 245x8

Reverse Hypers 270 3x10

92 lb kettlebell swings 2x12

This workout kicked my ass, i finally have that intensity back. The whole thing was rough.

 

[jcp2]

3 board
315x5
375x3
395x3
415x3

doubled purples starting at pins 4 inches off the chest
135x6
185 2x5

rack lockouts
315x3
405x3
455x3
495x2 missed the third, dumped the second too far forward

seated rows 3x10
rear delts 3x10

Good workout, missed the third rep on the three board last week at 405, got all 3 at 415 this week.