International Brotherhood of Powerlifters, Bodybuilders and Ironheads Local 405

**MakeGoBoom** · 10-20-2012, 09:02 AM

typo i meant i wouldn't get mad about not hitting rep goals. sometimes especially when pressed you have an off day. i mean, not me because i'm always awesome always but hey lol. cheers man

**Jasonk282** · 10-20-2012, 09:48 AM

Originally Posted by MakeGoBoom

typo i meant i wouldn't get mad about not hitting rep goals. sometimes especially when pressed you have an off day. i mean, not me because i'm always awesome always but hey lol. cheers man

And the fact that I did deads before OHP so my energy was probably getting pretty low to begin with.

**ddog171** · 10-20-2012, 01:34 PM

Nice pulls and pressing. You got the required reps plus some, so no worries. Rest/Pause reps on press would be brutal.

What is the DB complex you did? I saw a complex you posted earlier, where did you get these?

**Jasonk282** · 10-20-2012, 02:44 PM

Originally Posted by ddog171

Nice pulls and pressing. You got the required reps plus some, so no worries. Rest/Pause reps on press would be brutal.

What is the DB complex you did? I saw a complex you posted earlier, where did you get these?

I did Javorek's dumbbell complex #1
upright row x6
high pull snatch x6
squat push press x6
bent over row x6
high pull snatch x6
http://www.istvanjavorek.com/page2.html

I was gonna run through it twice but I was so whooped after the 1st time through that I just did it once.

**ddog171** · 10-20-2012, 04:47 PM

Thanks. Do you do the high pull snatch? Always wanted to learn the snatch.

**ddog171** · 10-20-2012, 04:50 PM

Just googled the high pull snatch and I see that you don't throw it over your head. Circuits still look killer.

**Jasonk282** · 10-20-2012, 04:52 PM

Originally Posted by ddog171

Just googled the high pull snatch and I see that you don't throw it over your head. Circuits still look killer.

That's not how Javorek does it and since it's his dumbbell complex I'll stick with how he does it. It can be done 2-3 times every day as GPP or 5-6 times 3x a week as a workout it self.

**Jasonk282** · 10-20-2012, 05:41 PM

Originally Posted by Jasonk282

Cycle 4 wave 2 deadlift/OHP

deads
185 1x5
225 1x5
260 1x3
295 1x3
315 1x3
335 1x4

Though I had one more in me but I couldn't get it past my knees. Not happy with only 4 reps...but I got 1 more than required so...

deads
185 1x10
185 1x10
185 1x10

no problems on these at all. Cut 2 sets from them as I still had OHP left

OHP
75 1x5
90 1x5
105 1x3
120 1x3
125 1x3
135 1x4

Again wanted 5 but got more than what's required. Tried some rest pause singles but I could get them past my head...LOL

OHP
75 1x10
75 1x10
75 1x10

Nice and easy no issues at all

lunges
20 1x20
20 1x20

These were burning big time. Had to take a few deep breaths to keep going...then the blood rushing back in...OMG

DB incline press
40 1x20
40 1x20

Again...the pleasure of the pain...

pull ups
11+11+8=30

chin ups
3x10=30

Typical numbers.

Conditioning
dumbbell complex #1

Left me panting and grasping for breath and my heart about to burst from my chest...good time.

Overall not a bad week considering only 2 training days. Back on my normal 4x scheduled next week for 1+ then it's Boston for a deload. DOMS are gonna be painful tomorrow.

Page bump for today's workout.

**ddog171** · 10-21-2012, 06:15 AM

Originally Posted by Jasonk282

That's not how Javorek does it and since it's his dumbbell complex I'll stick with how he does it. It can be done 2-3 times every day as GPP or 5-6 times 3x a week as a workout it self.

What weight did you use for the circuit?

**ulsak** · 10-21-2012, 06:23 AM

yeah, I want to know that too, ( my guestimate is 8-10 kg [ 17-22 lbs] )

**MakeGoBoom** · 10-21-2012, 08:04 AM

i used to do that complex w/ a bb @95 (minus the twisting rotations) it sucks real bad after a bit. i never knew the numbers before we just called them all javorex complex like a bunch of *ssholes. that one then we used to do: dead, into hang clean, drop back into full clean, into push press, drop behind the head, lunge each leg, into squat thrust, repeat @ 135. used to call them mak's muscle builders. subsequently my old squad hated me lol.

**Jasonk282** · 10-21-2012, 04:57 PM

Originally Posted by ddog171

What weight did you use for the circuit?

Originally Posted by ulsak

yeah, I want to know that too, ( my guestimate is 8-10 kg [ 17-22 lbs] )

25-30lbs By the time you hit the bent over row you're breathing pretty heavy and it's taking everything that you have to get the last snatches down.

**Jasonk282** · 10-21-2012, 04:58 PM

Originally Posted by MakeGoBoom

i used to do that complex w/ a bb @95 (minus the twisting rotations) it sucks real bad after a bit. i never knew the numbers before we just called them all javorex complex like a bunch of *ssholes. that one then we used to do: dead, into hang clean, drop back into full clean, into push press, drop behind the head, lunge each leg, into squat thrust, repeat @ 135. used to call them mak's muscle builders. subsequently my old squad hated me lol.

Yeah that does sound pretty brutal. I'm gonna have my platoon doing these next time around...they're gonna love me

**MakeGoBoom** · 10-21-2012, 05:01 PM

Originally Posted by Jasonk282

Yeah that does sound pretty brutal. I'm gonna have my platoon doing these next time around...they're gonna love me

lol win

**Jasonk282** · 10-21-2012, 05:03 PM

Originally Posted by MakeGoBoom

lol win

I might use it as a bit or moto for them if they decide to p!ss me off.

**MakeGoBoom** · 10-21-2012, 05:15 PM

Originally Posted by Jasonk282

I might use it as a bit or moto for them if they decide to p!ss me off.

hah, got to let em know sometimes

**Jasonk282** · 10-21-2012, 05:20 PM

Originally Posted by MakeGoBoom

hah, got to let em know sometimes

Gawd damn right.

**CamLeslie** · 10-22-2012, 08:04 AM

Originally Posted by Jasonk282

Yeah that does sound pretty brutal. I'm gonna have my platoon doing these next time around...they're gonna love me

These DB Complexes look like a vomit-fest. I'm getting sick just watching.

**Jasonk282** · 10-22-2012, 08:10 AM

Cycle 4 wave 3 squats 5/3/1
Squats
150 1x5
180 1x5
215 1x3
260 1x5
275 1x3
290 1x3

Good stuff. Wanted 5 reps but since I trained fasted it was pretty much all I could get as the next 2 would have been real grinders.

BBB squats
150 5x10

These were a real heart burner and I did them with little to no rest between sets. Nice and easy though...but still a but painful

SLDL
70 4x10

Got a nice stretch on my hammies with these...felt nice and strong.

Pull ups
2x12
3x10

Fel good on these. Aiming for 5x12 so we'll see how it goes.

Overall not a bad start to 5/3/1 week. Felt nice and strong on squats even though I was fasted. 3 reps isn't bad, 2 more than required and could have grinned out another 2 with a spotter. Time to eat like a beast now.

Oorah!

**ktj4l** · 10-22-2012, 08:35 AM

+2... nice! Solid work on those pullups too.

**ddog171** · 10-22-2012, 09:02 AM

Solid start to 5/3/1 week. Did you just start training fasted?

**MakeGoBoom** · 10-22-2012, 10:46 AM

300+ cometh. i'm sure you'll have 5x12 soon for pulls what grip are you using?

**Retoaded** · 10-22-2012, 11:59 AM

Originally Posted by Jasonk282

Cycle 4 wave 3 squats 5/3/1
Squats
150 1x5
180 1x5
215 1x3
260 1x5
275 1x3
290 1x3

Good stuff. Wanted 5 reps but since I trained fasted it was pretty much all I could get as the next 2 would have been real grinders.

BBB squats
150 5x10

These were a real heart burner and I did them with little to no rest between sets. Nice and easy though...but still a but painful

SLDL
70 4x10

Got a nice stretch on my hammies with these...felt nice and strong.

Pull ups
2x12
3x10

Fel good on these. Aiming for 5x12 so we'll see how it goes.

Overall not a bad start to 5/3/1 week. Felt nice and strong on squats even though I was fasted. 3 reps isn't bad, 2 more than required and could have grinned out another 2 with a spotter. Time to eat like a beast now.

Oorah!

you've been squatting strong for a while, but the pullup progress is very impressive. When you get to 5x12...may be time to start hanging plates!

**Anthony21** · 10-22-2012, 12:01 PM

Love seeing those strong squat numbers. Awesome work J.

**Jasonk282** · 10-22-2012, 07:03 PM

Originally Posted by ktj4l

+2... nice! Solid work on those pullups too.

Thanks brah.

**Jasonk282** · 10-22-2012, 07:04 PM

Originally Posted by ddog171

Solid start to 5/3/1 week. Did you just start training fasted?

Well I've been placed on 2nd shift so I start at 3pm so I hit the gym around 9ish and usually I don't eat breakfast till I get back...so yeah LOL.

**Jasonk282** · 10-22-2012, 07:05 PM

Originally Posted by MakeGoBoom

300+ cometh. i'm sure you'll have 5x12 soon for pulls what grip are you using?

Next cycle is 300lbs can't wait for it.

I'm just using about a medium grip, slight wider than shoulder width.

**Jasonk282** · 10-22-2012, 07:06 PM

Originally Posted by Retoaded

you've been squatting strong for a while, but the pullup progress is very impressive. When you get to 5x12...may be time to start hanging plates!

Thanks, not sure about the plates, might try to go for 5x15 LOL.

**Jasonk282** · 10-22-2012, 07:07 PM

Originally Posted by Anthony21

Love seeing those strong squat numbers. Awesome work J.

I forgot how heavy that actually feels on your back...LOL but in a good way.

**ulsak** · 10-23-2012, 01:48 AM

Originally Posted by Jasonk282

Thanks, not sure about the plates, might try to go for 5x15 LOL.

well, if 4x10 feels comfy and you can do a the last set with AMRAP number +15, you oughtta hang them plates, IMHO

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