B1G's 2012 Journey to Get Stronger

[B1GinNY82307]

Intro:
This log will be dedicated for the year of 2012...my trainings, life occurrences, hopefully some meets, and some other random shyt...


Me:

• Jon
• 5'8
• ~180ish
• 27

Best Lifts:
Squat - 385
Bench - 255
Deadlift - ~440 (based off 1RM calc)


Current Training Program:
I am continuing the usage of the Juggernaut Method, though this time omitted the 10-rep wave...and more inclusion of my Push/Pull Sled and Box Jumps


Current 2012 Goals (Subject to Change):

• Total 1100+
• Squat 4+ plates
• Increase Bench
• Deadlift 455+

Top Priority Goal is to Increase Bench...

[E_P_C]

in on this!

[B1GinNY82307]

in on this!

thanks broski!!!

I have been pretty inconsistent with posting for a bit due to the house search...but more info on that shortly!

[B1GinNY82307]

Juggernaut Method - Squat - 8 Rep Accumulation

Warmup:

• Jump Rope - 200 contacts
• Defranco's "Figure 8"
• BW Squats
• Jump & Seal Jacks

Squat
4 wu
230x5x8

Deficit Deadlifts [~3 inch deficit]
1 wu
185x3
205x2x3

Walking Lunges
w/ 25's - 3x8 each leg

Decline Situps
3x10
+5lb - 2x10


Workout Notes:

• I actually forgot that I was supposed to rep out my last squat set.... I realized it as I was unracking the weights I know I could have gone for 11 or so...anyway, until next time.
• Inclusion of Deficit Deads will be mainstay. I want and need to get stronger and faster off the floor. More volume will be added as I go along...sticking to my plan
• Walking Lunges will be improved upon as I continue to stay on my current plan.

[B1GinNY82307]

My current plan was inspired by some articles that I have read, "ingested", read some more, thought about it, read some more and going to implement. A couple of the articles that I have took from are the following:

Keep It Simple Stupid Part 1: Maximal Effort Work

&

Keep it Simple Stupid Part 2: Assistance Work


The big 3 (or 4) will continue to be mainstays in my training regimen (and I believe that should be without any question)...but what I am implementing with much more gusto is the "Supplemental" & Accessory Work.

Throughout my training, I have realized my opportunities. I need to improve my bench...I need to get stronger/quicker off the floor on the Deadlift...and Squat can continue to improve (though to be honest I feel most comfortable now with a heavy load on my back).
With that, I am focused on implementing and performing specific supplemental work. Bench -> Speed bench (for now), Deadlift -> Deficit Deads, Squat -> do more (in this block, with Speed Squats).

I am focused and driven to get better...


Any thoughts on the articles and the implementation of it on my training? I'm all ears.

[E_P_C]

thanks broski!!!

I have been pretty inconsistent with posting for a bit due to the house search...but more info on that shortly!

it happens

goals look solid, 4 plate squat DAMN!

[B1GinNY82307]

Juggernaut Method - Bench - 8 Rep Accumulation

Warmup:

• Treadmill - ~7 mins
• Lots of Upper Body movements (i.e. shoulder dislocations, shoulder rotations, etc.)

Bench
4 wu
155x4x8
155x11

Speed Bench
~50% - 115x3
~60% - 135x2x3

Chest Supported T-Bar Rows
2 wu
90x3x10
115x6,5 -> 90x5

Chins
3xAMAP

Dips
BW x 10
+30 x 10
+30 x 5 -> BWxAMAP

BB Curls
65x2x8
70x2x8


Workout Notes:

• Bench actually felt pretty solid. Slowly but surely...going to make it my bish.
• Speed Benching, I will need to improve upon...continue to review vids of it...and will continue to increase the volume on it as I progress in this block
• I used my mini band as a "belt" and hooked a weight on it during dips...and it was a bit unusual but made it work for the time being.

[lhockey]

IN

great article on the need to focus on the big lifts! it's how i've focused my training for the past few years, and it definitely works for me... too bad most of my friends don't believe it

loving your goals for 2012, and i'll be along for the journey! also, congrats on the house jon, that's a huge step!

[NC_Tarheel]

Subbed to softcore pronz log

[B1GinNY82307]

IN

great article on the need to focus on the big lifts! it's how i've focused my training for the past few years, and it definitely works for me... too bad most of my friends don't believe it

loving your goals for 2012, and i'll be along for the journey! also, congrats on the house jon, that's a huge step!

yeah man...and unfortunately I strayed away for it a bit...and in the end, my performance suffered a bit. No more!

And the house is exciting!!! As soon as I get pics of it and all, I'll post 'em up!

Subbed to softcore pronz log

just for you...

[B1GinNY82307]

Juggernaut Method - Deadlift - 8 Rep Accumulation

Warmup:

• Jump Rope - 200 contacts
• Defranco's "Figure 8"

Deadlift
4 wu
265x4x8
265x10

Speed Squats
1 wu
185x3x3

BO BB Rows
4x6-8

Ab Wheel Roll-Outs
4x10


Workout Notes:

• Deads felt great. The last set's 10 was fluid & quick. I had more in the tank but as the program calls, left some in the tank. More for the next time.
• Speed Squats need work. I need to work on the explosiveness and I think it will pay huge dividends in the end. Plus more volume will be added as I progress in this block and more weight later on.
• As you can see, I added BO BB Rows on DL day, so I'm changing things up a bit.
• Push/Pull Sled will be utilized tomorrow...need to get my capacity up to par.

[NC_Tarheel]

I like the deads

(I don't like hi rep deads though...it's too much like work )

[B1GinNY82307]

Juggernaut Method - Squat - 8 Rep Intensification

Warmup:

• Jump Rope - 200 contacts
• Defranco's "Figure 8"
• Jumping & Seal Jacks
• BW Squats

Squats
4 wu
210x3
240x3
255x2x8
255x10 (or 11? I lost count )

Deficit Deads [~55%]
1 wu
205x3x3
215x3

DB Walking Lunges
w/ 40 lb DBs x 3 x 8

Decline Situps
3x10


Workout Notes:

• Side Note:I was "forced" to squat today due to a recent incident my mother had with my car, so I wasn't able to train tomorrow AM. With that said, my lower back was a bit sore from Friday's Deadlift Session...but I was able to push through it nicely
• Squats were $. The last set, I just kept repping it out and I firmly believe I hit 11 with ease...and again, left more in the tank for next week's Realization.
• As mentioned,I increased the volume on Deficit's and I firmly believe these will pay huge dividends on increasing my dead. So we shall see...

I like the deads

(I don't like hi rep deads though...it's too much like work )

I concur! Really forces me to think of my work capacity...

My Edit just for you

[NC_Tarheel]

Juggernaut Method - Squat - 8 Rep Intensification

Warmup:

• Jump Rope - 200 contacts
• Defranco's "Figure 8"
• Jumping & Seal Jacks
• BW Squats

Squats
4 wu
210x3
240x3
255x2x8
255x10 (or 11? I lost count )

Deficit Deads [~55%]
1 wu
205x3x3
215x3

DB Walking Lunges
w/ 40 lb DBs x 3 x 8

Decline Situps
3x10


Workout Notes:

• Side Note:I was "forced" to squat today due to a recent incident my mother had with my car, so I wasn't able to train tomorrow AM. With that said, my lower back was a bit sore from Friday's Deadlift Session...but I was able to push through it nicely
• Squats were $. The last set, I just kept repping it out and I firmly believe I hit 11 with ease...and again, left more in the tank for next week's Realization.
• As mentioned,I increased the volume on Deficit's and I firmly believe these will pay huge dividends on increasing my dead. So we shall see...

I concur! Really forces me to think of my work capacity...

My Edit just for you

I raised my hands just like her and shouted "YES" when i saw your lovely edit

[B1GinNY82307]

I raised my hands just like her and shouted "YES" when i saw your lovely edit

Surprisingly, I am not as sore as I thought I would be! Last night, my lower body was sore and beat...but I suppose that's what happens when a good night's sleep is had.

[B1GinNY82307]

Juggernaut Method - Bench - 8 Rep Intensification

Warmup:

• Treadmill
• Foam Rolling
• Shoulder rotations & dislocations

Bench
4 wu
140x3
160x3
170x2x8
170x11

Speed Bench [w/ 45 sec rest]
1 wu
135x4x3

Chest Supported T-Bar row
2 wu
100x5x8-10


Chins
3xAMAP

Weighted Dips
+25x3x12,12,8

BB Curls:
70x4x8,8,8,7


Workout Notes:

• Took me awhile to get going, but all in all a solid training session. Bench, felt real good towards the end and again could have gone more, but left more in the tank for next week.
• Increased volume in Speed Bench and geeetting there...lol
• Used my makeshift dip belt and the 25 lb was the only item there, so that is what I used.

[NC_Tarheel]

Solid


Got any meets you're looking at in particular or just getting jakked brah??

[B1GinNY82307]

Solid


Got any meets you're looking at in particular or just getting jakked brah??

well....[onto long drawn out monologue...]


I really would like to do a meet, but at this point, I don't know when that may be. I originally planned for this weekend, in Jersey, but here is where it gets interesting:

My wife and I had an accepted offer on a house! It's in the location we ideally/initially wanted, along with the type of space (basement, 1.5 car garage, backyard, 3 bedrooms, etc.) and we were lucky and fortunate enough to have an offer accepted.

so with that, I kept everything quite until we put our down payment and signed our life away just yesterday!. So we are officially under contract and set to close ~5/1!!!!

Needless to say, a PL meet is in the backburner until we get settled in at the house, in all aspects.

[NC_Tarheel]

well....[onto long drawn out monologue...]


I really would like to do a meet, but at this point, I don't know when that may be. I originally planned for this weekend, in Jersey, but here is where it gets interesting:

My wife and I had an accepted offer on a house! It's in the location we ideally/initially wanted, along with the type of space (basement, 1.5 car garage, backyard, 3 bedrooms, etc.) and we were lucky and fortunate enough to have an offer accepted.

so with that, I kept everything quite until we put our down payment and signed our life away just yesterday!. So we are officially under contract and set to close ~5/1!!!!

Needless to say, a PL meet is in the backburner until we get settled in at the house, in all aspects.

Congrats man!!!

That's one thing I don't like about living on the coast....no basements. I'd LOVE to have a basement dungeon gym.

That being said, are you taking the basement or the grage for your gym???

[B1GinNY82307]

Congrats man!!!

That's one thing I don't like about living on the coast....no basements. I'd LOVE to have a basement dungeon gym.

That being said, are you taking the basement or the grage for your gym???

thank you, thank you! Both my wife and I are extremly happy and anxious to move.


And I will be taking the garage! 1.5 car garage will be enough for my gym and still allow her some storage....

[B1GinNY82307]

Juggernaut Method - Deadlift - 8 Rep Intensification

Warmup:

• some stuff

Deads
4 wu
245x3
275x3
295x2x8
295x10

Speed Squats [~52% ; w/ 45 sec rest]
1 wu
185x4x3

BB Shrugs
1 wu
225x10
275x3x8-10


Ab Wheel
3x10



Workout Notes:

• Again, Deads felt awesome. I played around with my foot position...just trying to get a better feel. Last set was smooth and quick.
• Speed Squats still need to be worked on. This time around I put a makeshift box, and it seemed to help a bit more.

[B1GinNY82307]

Juggernaut Method - OHP - 8 Rep Accumulation

Warmup:

• some stuff

OHP
3 wu
100x4x8
100x11


DB Front & Side Lateral Raises
3x10

CGBB
135x10,10,8,8


DB Hammer Curls
35x4x10



Workout Notes:

• OHP were fast and smooth. I supersetted some sets w/ Chins also.
• W/ the Front & Side Laterals, I felt this "pump" that I hadn't felt in a while! (dat dere PreSurge & APE )
• CGBB, I focused on exploding up and something that I will need to continue to work on.
• DB hammer curls will need to be increased. Next week

[B1GinNY82307]

Weekend:
Last week was my nephew's 21st birthday! ! So the family had a dinner at a great spanish restaurant, which I racked up a nice liquor tab, but the fun happened afterwards. For whatever reason my wife decided that she wanted to go with my nephew to a club in the City (Latin Quarters)...so off we went.

Time flew by and wife and I were drinking, dancing, my cousin got us a VIP table w/ bottle service (for whatever reason) and my nephew had his group of friends meet us there...

...at one point, apparently my nephew got punched in the face and I come back to the table to see the scruffle and I identify the douchebag that hit my nephew and I tackle him to the ground, land rib shots and next thing I know I'm being carried out by two bouncers...lol.

My wife apparently was also punching the guy, as when I was held back (by the bouncers) he tried to land some cheap shots to me....gotta love my "thug chick"...


All in alll...a fun night....I got a scratch on my forehead and cuts on my knuckes, but nothing too major....

[NC_Tarheel]

Weekend:
Last week was my nephew's 21st birthday! ! So the family had a dinner at a great spanish restaurant, which I racked up a nice liquor tab, but the fun happened afterwards. For whatever reason my wife decided that she wanted to go with my nephew to a club in the City (Latin Quarters)...so off we went.

Time flew by and wife and I were drinking, dancing, my cousin got us a VIP table w/ bottle service (for whatever reason) and my nephew had his group of friends meet us there...

...at one point, apparently my nephew got punched in the face and I come back to the table to see the scruffle and I identify the douchebag that hit my nephew and I tackle him to the ground, land rib shots and next thing I know I'm being carried out by two bouncers...lol.

My wife apparently was also punching the guy, as when I was held back (by the bouncers) he tried to land some cheap shots to me....gotta love my "thug chick"...


All in alll...a fun night....I got a scratch on my forehead and cuts on my knuckes, but nothing too major....

This is seriously the most random training post I have read in a while.

In for security vids of melee

[E_P_C]

Weekend:
Last week was my nephew's 21st birthday! ! So the family had a dinner at a great spanish restaurant, which I racked up a nice liquor tab, but the fun happened afterwards. For whatever reason my wife decided that she wanted to go with my nephew to a club in the City (Latin Quarters)...so off we went.

Time flew by and wife and I were drinking, dancing, my cousin got us a VIP table w/ bottle service (for whatever reason) and my nephew had his group of friends meet us there...

...at one point, apparently my nephew got punched in the face and I come back to the table to see the scruffle and I identify the douchebag that hit my nephew and I tackle him to the ground, land rib shots and next thing I know I'm being carried out by two bouncers...lol.

My wife apparently was also punching the guy, as when I was held back (by the bouncers) he tried to land some cheap shots to me....gotta love my "thug chick"...


All in alll...a fun night....I got a scratch on my forehead and cuts on my knuckes, but nothing too major....

sounds like winning to me

[B1GinNY82307]

This is seriously the most random training post I have read in a while.

In for security vids of melee

More random than your log!??

sounds like winning to me

Though this seriously reminded me as to why I never got into the "clubbing" scene....

[B1GinNY82307]

so last Friday was the last time I stepped in the gym........

I couldn't go Monday b/c I didn't have a car (it got rear ended) and I couldn't go today b/c for whatever reason my wife woke up at 1 and stayed up until 4, so what type of husband would I have been had I gone and allowed the kids to wake her at 6:30?




Anyhow...tomorrow, Squats are on tap so a lot of foam rolling and mobility work today so I can be prepped for tomorrow's Realization session!

[E_P_C]

so last Friday was the last time I stepped in the gym........

I couldn't go Monday b/c I didn't have a car (it got rear ended) and I couldn't go today b/c for whatever reason my wife woke up at 1 and stayed up until 4, so what type of husband would I have been had I gone and allowed the kids to wake her at 6:30?




Anyhow...tomorrow, Squats are on tap so a lot of foam rolling and mobility work today so I can be prepped for tomorrow's Realization session!

get it done brah

[B1GinNY82307]

Juggernaut Method - Squat - 8 Rep Realization

Warmup:

• My usual - Agile 8, BW squats, some light static stretching, etc.

Squats
3 wu
175x5
210x3
245x2
265x1
285x13 * Beat Last 8 Cycle's Rep # *

Deficit Deads [~50-55%]
1 wu
215x3
220x3
225x3x3

Decline Situps [Steeper Incline]
3 x 10

Walking DB Lunges:
45's x 3 x 8


Treadmill - Cooldown
~10 mins

Some BBall


Workout Notes:

• I was out to dominate squats and mission accomplished. I set my sights to surpass my last cycle's 8 accumulation reps and that is what I did. Felt fast, smooth and solid.
• Deficit Deads felt ALOT better and ALOT quicker...so
• Increased weight on walking lunges and getting better!
• Don't know why I opted to play bball...my legs were shot! and couldn't really box out....
• I also have vids of today's workout, so I'll post 'em up when I have a moment.

[grace_ou]

just for you...

Oh yeah I'm in.. I love women with big.... ....lips