Project Improvement 2012: A 3DMJ Production.

[arian11]

Since the theme of this journal is improvement, I thought I'd share my 2012 Year In Review video with you guys...

[youtube]MhzURJbuhEc[youtube]

You went from a 465 squat to a 540 squat in 1 year?! Explain yourself! What were you doing again before RTS?

[psychodiver9]

You went from a 465 squat to a 540 squat in 1 year?! Explain yourself! What were you doing again before RTS?

He's been been doing alot if cycling. Dat der tour de France livestrong plan

[ErickStevens]

Day 45 of USAPL Florida State Open Prep

Deadlift (w/ belt, stiff bar)
495 x 4 @ 5
545 x 4 @ 7
585 x 3 @ 10 * Lost my grip on the last rep! Stupid Jimmy Dean sausage fingers.
545 x 4 @ 9

Pause Squat (w/ belt)
320 x 4 @ 5
370 x 4 @ 7
410 x 4 @ 9
370 x 4 @ 9

High Bar Squat (w/ belt)
280 x 6 @ 7
320 x 6 @ 9
280 x 6 @ 8
280 x 6 @ 9

Rows, curls, abs, and grip training.

[ErickStevens]

I love the voice over. It cut out at the end though. Is the right arm an injury issue?

Yeah, my right arm has always lagged behind. I broke my wrist in high school and it hasn't been the same since. I actually tweaked it a little when I missed the hook.

Please do the next voice over like a wrestling promo.

lol, inb4 blown speakers

You went from a 465 squat to a 540 squat in 1 year?! Explain yourself! What were you doing again before RTS?

RTS took me from 415 to 465. Smolov took me from 415 to 540. Hopefully RTS takes me to 600 this year!

He's been been doing alot if cycling. Dat der tour de France livestrong plan

I'd ask for my money back if that was the case!

[KelseaMarie]

This thread is boring, where's the n00dz?

[Frankdaddy]

Since the theme of this journal is improvement, I thought I'd share my 2012 Year In Review video with you guys...

Bumping this since its first time I got a chance to watch it. Nobody appreciates the blood,sweat, and tears that goes into these improvements. The fact of the matter is this video can show a brief insight of that of such a short time span. Good job, always impressed by your improvements, they always keep coming!!!

[ErickStevens]

Day 46 of USAPL Florida State Open Prep

Raw Competition Bench
245 x 3 @ 6
265 x 3 @ 7
275 x 3 @ 8
285 x 3 @ 9
265 x 3 @ 8
265 x 3 @ 9

Bench vs Doubled Minis
185 x 3 @ 5
205 x 3 @ 7
225 x 3 @ 9
215 x 3 @ 8
215 x 3 @ 9

Rolling DB Extensions
50 x 6 @ 8
60 x 6 @ 9
50 x 6 @ 8
50 x 6 @ 9

Pull ups, delts, triceps, abs, and Prowler.

[jlockleOSU]

Digging the commentary vids!

[KelseaMarie]

No n00dz, no care.

[arian11]

No n00dz, no care.

You first!

By "guys who bench alot more than me", do you mean stig brah?

[ErickStevens]

No n00dz, no care.

Negged.

You first!

By "guys who bench alot more than me", do you mean stig brah?

Stig. Zack tried to get me to do it awhile back but I didn't listen.

[ErickStevens]

Day 47 of USAPL Florida State Open Prep

Squat (w/belt)
410 x 3 @ 6 (No Belt)
460 x 3 @ 7
500 x 3 @ 9
470 x 3 @ 9

2 Count Pause DL (w/ Belt, Stiff Bar)
455 x 3 @ 6
500 x 3 @ 7
545 x 3 @ 9
515 x 3 @ 9

Pendlay Row
155 x 6 @ 8
175 x 6 @ 9
155 x 6 @ 8
155 x 6 @ 9

Curls, GHRs, abs.

[adamsz]

I for one would be interested to see what your weight/rep/set schemes for your accessory work is like, or do you not really write that stuff down?

[ErickStevens]

I for one would be interested to see what your weight/rep/set schemes for your accessory work is like, or do you not really write that stuff down?

I will start listing it then. Today I did:

Bodyweight GHRs x 9, 7
EZ Bar Curl 75 x 10 super setted w/ EZ Bar Reverse Curl 75 x 10
Ab Wheel 3 x 15

[vitornoob]

Eric, how wide is your stance on those DL?

nice job on that Squat

[adamsz]

I will start listing it then. Today I did:

Bodyweight GHRs x 9, 7
EZ Bar Curl 75 x 10 super setted w/ EZ Bar Reverse Curl 75 x 10
Ab Wheel 3 x 15

nice man, thanks. I just recently joined a gym that has a real GHR machine and I've finally worked up to 10 reps for a few sets. Then one of my coaches will hop on and do 30+ I'm just like wtf is this real life... Can only do 3 x 10 on the ab wheel, looks like I gotta step my game up

[ErickStevens]

Eric, how wide is your stance on those DL?

nice job on that Squat

Thanks. My shins are lined up with the outermost rings.

nice man, thanks. I just recently joined a gym that has a real GHR machine and I've finally worked up to 10 reps for a few sets. Then one of my coaches will hop on and do 30+ I'm just like wtf is this real life... Can only do 3 x 10 on the ab wheel, looks like I gotta step my game up

Normally I'm good for 10 but today my hamstrings were completely wrecked.

[psychodiver9]

I will start listing it then. Today I did:

Bodyweight GHRs x 9, 7
EZ Bar Curl 75 x 10 super setted w/ EZ Bar Reverse Curl 75 x 10
Ab Wheel 3 x 15

You find just doing 1-2 sets is sufficient?

[ErickStevens]

Eric, how wide is your stance on those DL?

nice job on that Squat

You find just doing 1-2 sets is sufficient?

After all that squatting and deadlifting? Yup.

[Bonkies]

These new commentary videos are sickkkk, awesome pauses and pendlays today.

[psychodiver9]

After all that squatting and deadlifting? Yup.

Lol true. Just meant in terms of development for those non major muscles ie the one set of biceps. Ibknow they get hit indirectly in rows etc. Just curious. Thanks

[ErickStevens]

These new commentary videos are sickkkk, awesome pauses and pendlays today.

Thanks, glad you're enjoying it!

Lol true. Just meant in terms of development for those non major muscles ie the one set of biceps. Ibknow they get hit indirectly in rows etc. Just curious. Thanks

Oops, I did 3 sets of biceps.

[anuragp122195]

Solid squats and Pendlays, man. What's the most comfortable Pendlay grip for you? I'm still experimenting, but I'm think I have preference for a wider grip.

[ErickStevens]

Solid squats and Pendlays, man. What's the most comfortable Pendlay grip for you? I'm still experimenting, but I'm think I have preference for a wider grip.

Pretty wide. Definitely outside shoulder width.

[ErickStevens]

Day 48 of USAPL Florida State Open Prep

2 Count Pause Bench
225 x 3 @ 6
245 x 3 @ 7
265 x 3 @ 8
275 x 3 @ 9
255 x 3 @ 8
255 x 3 @ 9

1/2 Board Press (Light Touch)
225 x 3 @ 6
245 x 3 @ 7
265 x 3 @ 9
245 x 3 @ 7
245 x 3 @ 8
245 x 3 @ 9

JM Press
155 x 6 @ 6
175 x 6 @ 7
195 x 6 @ 9
175 x 6 @ 7
175 x 6 @ 8
175 x 6 @ 9



Accessory Work

Neutral Wide Grip Pulldowns
120 x 10
140 x 10
160 x 10
170 x 10

DB Side Laterals
(MyoReps) 15 x 15, 10, 10, 10, 6, 6, 6

Band Pushdowns
Mini x 20 (3x)

Hanging Straight Leg Raise
3 x 8

Conditioning

102 burpees in 5 minutes.

[wrkoutfrq]

shoo, i've done 100 burpees for time before... after about 60 i was pretty sure my arms were gonna fall off...

[ErickStevens]

shoo, i've done 100 burpees for time before... after about 60 i was pretty sure my arms were gonna fall off...

It wasn't the arms for me, it was the leg pump that did me in.

[ErickStevens]

Day 49 of USAPL Florida State Open Prep

Deadlifts (Stiff Bar)
405 x 3 @ 4
455 x 3 @ 5
500 x 3 @ 6
+ Belt
545 x 3 @ 7
575 x 3 @ 8
600 x 2 @ 10 * Ffffuuuuuu. Something I forgot to note in my commentary - Whenever I push the pause DLs hard on Wednesday, I usually have a bad DL day on Saturday. Oh well, next time.

2 Count Pause Squats
320 x 3 @ 5
+ Belt
370 x 3 @ 8
390 x 3 @ 9
350 x 3 @ 8
350 x 3 @ 9

High Bar Squats (w/ Belt)
320 x 5 @ 9
280 x 5 @ 8
280 x 5 @ 9



Accessory Work

One Arm DB Rows
110 x 6 (3x)

GHR
BW x 8 (3x)

DB Hammer Curl
50 x 10 (3x)

[samsont]

nice work E. The meet is the one on the 22/23 in davie, fl right?

I prob won't have anything going on I might come check it out since i'm local.

[BombDonald]

Cool stuff. I still lol at some of the RPEs.