looks like i am going to start a journal

[jcp2]

Worked up to a 515 miss, after a few attempts that did not touch but i got pretty easily. Then i backed down to 475 and hit that again. I need to work a little lighter and on holding my form, i am crumpling under the weight. I know i am strong enough for these weights, just need to work.

2 board in shirt 425x5 this may have been the hardest set i have done in the last year, i was dizzy coming up.

4 board raw 335x5, 385x5.


Like i said i need work in the shirt, Joel is doing an excellent job not letting me get down on myself. I am muscling the weights up, need to work on my form more and more.

 

[jcp2]

Working on form today again with some more weight, and things are looking better, not great but better. I think i am going to be making a trip to Iron Island soon to get things straightened out totally.

Dimmels 225x12, 315 2x10

standing abs 12, 10, 8, 8

back attack 3x8

GHR 2x10

 

[jcp2]

only work sets

close grip 285x8 all paused

incline barbell 265x8 first time doing these in about a year.

dumbell military 80x24 don't think i have done these in over a year either

rear delts 2x12

dumbell rows 100x10, 140 2x6

purple band pushdowns 2x25, green band 2x8

skipped speed bench, i am wondering if that is beating my up to bad.

 

[jcp2]

pin pulls, about 4 inches below my knee

405x5, 455x3. 495x3, 545x3

bent rows 225x10, 275x8, 295x7

close grip lat pulldowns 10, 8, 8

Reverse Hypers 300 lbs 2x12

standing abs 4x8

Deads at this level may be harder than the floor, they are definately harder on my back. My hams were still killing me from sunday.

 

[jcp2]

Raw 3 board
315x3
365x3
405x3
415x3

5 board raw
315x5
365x5
405x5

Wide grip T bar row machine
2 platesx10 3 plx9, 3.5plx8, 4plx8

reverse grip pulldowns 2x12

band pushdowns 3x20

standing abs 3x10

the 415 3 board was great, and it was giving me fits two weeks ago, i missed it twice and finally got a sloppy single on my third attemp, this week i nailed it for a nice three, first time doing the five boards, took it pretty easy.

 

[jcp2]

375 sets of 2 in my brief. I think i may have some squat form, lol. I think i actually surprised Joel today. I need to start slowly working my way back up as i feel the muscles working a little differently than the way i used to squat.

Dimmels 225x10, 325 2x10

standing abs 3x10

back attack 3x10

 

[jcp2]

work sets only

close grip 295x8 all reps paused and explosive

decline barbell 315x12

barbell military 235x6

dumbell rows 140x6, 150x6

rear dumbell laterals 37.5 3x10

close grip cable row with feat in air, stack 2x15

Felt good today, worked on bench setup for about a half hour before my workout, and think i figured out a few things. Hopefully i can carry it over to friday.

 

[jcp2]

Rack pull, mid shin.

405x3, 455x3, 495x3, 565x3

bent rows 225x10, 275x8, 315x6 bring em to the floor, and don't let the body get much over parallel to the ground on the way up

pullthrough stackx12, stack with a light band threw the belt and under the feet 2x10 these sucked big time, but one of the guys i train with think it might help my wierd looking pull, he watched me do it on my racks as well.

underhand seeted cable rows 2x10

standing ab pulldowns 3x12

reverse hyper 280x15 swinging, 280x10 flexing.

 

[inked1]

your moving some good numbers mate
still enjoying the new gym?

 

[jcp2]

Three board in the shirt

425, 475, 525, 575 all for singles. I think Joel wants me to feel heavy weight and get some high end work at the same time.

4 board raw 325, 385, 405 all for 5

rack lockouts 455, 495 for 3

hardest workout so far, felt good, setup is much better. Things are looking good.

 

[pullinbig]

575, sweet. is that th most you have felt?

 

[jcp2]

575, sweet. is that th most you have felt?

Yeah, i have pin marks around my eyes from pushing and was a little dazed afterwards, i think he wanted to overload my cns so when i start trying to hit weights full range that it isn't uncharted terroritory to my cns. Every single i have tried so far has been the most weight i have ever had on the bar, and i don't know what to expect.

 

[blackbeard]

how was the lockout with that weight?
any chance of you pressing that weight from the chest?

 

[pretty ricky]

thats basicly a yugo right!575#'s i guess you did get a lil' woozy!

 

[pullinbig]

Yeah, i have pin marks around my eyes from pushing and was a little dazed afterwards, i think he wanted to overload my cns so when i start trying to hit weights full range that it isn't uncharted terroritory to my cns. Every single i have tried so far has been the most weight i have ever had on the bar, and i don't know what to expect.

good deal

 

[jcp2]

Close grip all reps paused. 330x5

incline dumbell 125x12

smith behind the neck 135x15, 185x10 these were really hard, lol.

rear delts 3x12

speed bench double minis 1852x2, 205 1x2 225 3x2

rolling dumbell extensions 55 2x10

good workout, i am getting stronger and bigger, weighing 280 today.

I usually do some back work today as well, but my neck is shot, spent the morning getting a massage. Helped alot, but didn't want to push it today with back work.

 

[jcp2]

deads off 2 inch or so platform worked up to 495x4, neck still does not feel great, this set was very blah.

seated cable rows 10, 2x8

palms facing pulldowns. 12, 8

neck still slightly fucked up, took it easy.

 

[jcp2]

missed shirt day, gf's bday. Went to Ruth's Chris and dropped almost two hundred on dinner. Worth every penney though, lol.

 

[jcp2]

belt only, 325x5, 375x5 stopped here, first time i squatted raw in, shit had to be a year and a half maybe. I think i only tried free squatting once or twice in that time after speed squats. Got down prettty good, should get a little more flexible soon, but these reps were right around where i need to be. Hit some muscles that feel like they have been dormant for a while, lol.

pull througs stack 3x12

standing ab pulldowns 3x12

ghr 2x8

 

[jcp2]

Work sets only

close grip, forgot to pause the first two, lol, i had a brain fart. Paused the last three 345x5

flat dumbell 120x12 this excersise gives me fits

military 205x12

comp grip bench raw 275x15 tweaked pec tie in. Not good.

dumbell row 150's 2x7

dumbell rear delts 2x10

pushdowns with weight and mini around neck 2x15

standing ab pushdowns 2x10

cable crossover to help get some blood into my pec and stretch 3x10


Solid work all around, joel, larry and jose.