Jason's Journal

[Jason2459]

Okay, starting a journal here. I keep getting pm'ed to start one so people can sub instead of having to keep randomly checking my blog. We'll see how this goes. I'll just copy and paste into both.

Give an update on those who have no idea about me or my training. I use several different methods that help bring up my weakpoints. It's influenced mostly by Westside barbell and Metal Militia.

I started out pretty much very end of 2006. Stats back then:
bw: 165lbs
height: 5'10''
Bench: 185lbs
Squat: 225
dead: never did them

Meets I have done all in the 220 weight class:
NASA Iowa Regional Oct '07: 419/254/441 1114
UPA Midwest Jan '08: -------- 452/303/463 1218
NASA Iowa State April'08:---- 485/309/485 1279

I was going to do the Iowa Regional this year but a major flood destroyed my house and over 90% over everything we owned. I wasn't training for a good 7 months there as I was helping to clean up and rebuild our town.

I started back up about 9 weeks ago now and got my equipment built back up. My weight dropped from around 217 from the April NASA meet down to around 190lbs when I started training again. I've lost a lot of strength along with that. I decided to scrapped old PRs and start over.

I just took a deload week last week and reloading back up this week. My basic short term goals are to hit a PR in something every single week. I have met and exceeded that goal since I started. My long term goals are to hit a 1675 total unequipped. That would put me at an Elite Standing with the NASA single ply classifications. After that I want a 2000 total in gear.

Right now I'm sort of on a side tracked short term goal of just getting back into my first meet and not bomb out which will be January 30th 2009 UPA Midwest Championships. It will also be my first geared meet but will also be my last geared meet for a while. Just testing the waters while I'm getting back into it. Goal is to be back on track for my April 2009 NASA Iowa state meet and hit a 1300 total.

[Jason2459]

Week 1 Days 1 - 4

No, I haven't been totally slacking this week. Last week I deloaded and this week I'm reloading. Good way of saying doing just enough to not be totally lazy. Notable highlights of the week were:

Bench 255x3 PR
Reverse Band Bench 365x1 w/ strong bands completely slacked off 4in from lockout

Got the SS Yoke bar in and thrashed my back with light weight. and I still hate gear.
Vid: http://www.youtube.com/watch?v=MkoBubzxQBk



Felt myself pretty unstable with that bar but I love that I can setup with out having to walk it out because it places the bar so high and back. I'm still finding it difficult to hit depth with just the briefs on. I worked it down in that vid but I can see I'm having problems keeping my knees pushed out and wanting to throw me forward.

[Grunts67]

Good things you decide to make a journal. Nice video. First time I see that kind of bar, seem to be tough getting a good balance compare to a olympic bar. Repped for starting a journal.

[Jason2459]

Good things you decide to make a journal. Nice video. First time I see that kind of bar, seem to be tough getting a good balance compare to a olympic bar. Repped for starting a journal.

Thanks, I see you have a riptoe based journal going on. The SS Yoke bar which is a modified Safety Squat bar is freaking awesome. Takes the strain off the shoulders for one but it gives the squat an entirely different feel. It puts the bar up high and back but puts the weights forward so it's also trying to throw you forward. Makes it a lot harder. Bar is around 65lbs.

Look forward to using it for other things like GM's and Zercher squats.

[ruga buga]

I can see this is gonna be a great log already. subbed for sure!

nice SSB squat video!

[Grunts67]

Thanks, I see you have a riptoe based journal going on. The SS Yoke bar which is a modified Safety Squat bar is freaking awesome. Takes the strain off the shoulders for one but it gives the squat an entirely different feel. It puts the bar up high and back but puts the weights forward so it's also trying to throw you forward. Makes it a lot harder. Bar is around 65lbs.

Look forward to using it for other things like GM's and Zercher squats.

Thanks for the explanation.

[Jason2459]

I can see this is gonna be a great log already. subbed for sure!

nice SSB squat video!

Thanks. Don't know about great but I'll do my best. LOL

Thanks for the explanation.

No problem.

[Jason2459]

Week 1/Day 1

B/W:208

Time to complete workout:
37m

Lower Bench
1xseveral@bar
1x5@135, 155, 185
1x3@225, 245
1x1@295 PR

CARDIO
1x8,miss@225

Assistance
Pull-ups
2x15 half way asssisted by lights

Band Pull aparts
2x15 or 20 can't remember with minis

Standing Band JM Press
2x12 w/ monster minis

vid: http://www.youtube.com/watch?v=ABg1dqFULCA


Comments
Felt FRIG'N awesome today. I really needed that deload. I'm getting my arch back and very happy with it. Now I just need to keep some of it when I'm in a shirt. I'm picking up speed again on my work up sets. 245x3 was really easy and I was about to rep out a few more but decided I REALLY wanted a single PR. About to put on 290 which I missed last week and said screw it and put on 295. Felt good!!!

[ruga buga]

Strong way to come off the deload and a great PR to go with it. Good job

[Jason2459]

Strong way to come off the deload and a great PR to go with it. Good job

Thanks, I'm really looking forward to getting back on the platform in January. Don't care how I do as long as I don't bomb. I have to break through this mental block I have of thinking where I used to be and where I should be now. I need to think about where I am now and where I need to go.

[Jason2459]

added vid to journal entry above.. deleting embedding from here.

http://www.youtube.com/watch?v=ABg1dqFULCA

[Jason2459]

Week 1/Day 2

B/W:207

Time to complete workout:
44m

ME SQ/DL
14in Box
1xseveral@bar
1x5@135, 225,315
1x3@315
Belt on
1x1@405
Briefs on
1xmiss@425
1x1@435 PR

Assistance
Pull throughs
2x20 w/ light band

GHR
2x10

Roman Chair Situps
1x20

vid: Blocked by youtube for copyright crap. will have to modify it tonight and reupload

Comments
Felt great today until I put those damn briefs on. I just feel crushed trying to get down. First attempt with briefs I just wasn't pushing back enough and started going forward so came up early. Trying to concentrate on pushing back hard, keeping the back tight and arch it, and pushing the knees out.

[NASAKYCHAIRMAN]

Thanks, I'm really looking forward to getting back on the platform in January. Don't care how I do as long as I don't bomb. I have to break through this mental block I have of thinking where I used to be and where I should be now. I need to think about where I am now and where I need to go.

Definitely, jump on in!! Just open up light and you won't bomb! It's not how you start, but how you finish.

Good luck with you meets in 2009!


TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN

[squat220]

great work jason keep it up

[Jason2459]

Thanks guys. Motivations been in the crapper this year but its coming back.

[SoaringSwine]

Sweet. Subscribed.

[Jason2459]

Finally got the vid up
http://www.youtube.com/watch?v=oF53vRXnp60

[Jason2459]

Christmas is finally over. Took a month but last one is done now. Did get to a nice little gym last week. Owned by Kevin Sullivan called Froggies. Really nice Ivanko bar's and weights there. Didn't have a power rack but can't have everything I guess. It actually felt great to work out some place else for a change of pace.

Week 2 Days 1-4
Notables:

Squats: Worked up to 455x1 w/ belt. Regular full squat. Don't normally do full squats in training but this felt great. (Knees weren't happy the rest of the week though. Hence why I don't do full squats normally)

Bench: Worked up to a really easy 275x1 twice last week. Also did 225x10 PR after that just because Brian couldn't. BOOYAHH!

Deadlifts: worked up to 475x1 all time training PR w/ belt and wrist wraps. First time I've worked up to that ever in training. Give me some chalk and a nice whippy deadlift bar and I know I can hit 500.

[Jason2459]

Week 3/Day 1

B/W:210

Time to complete workout:
36m

ME Bench
1xseveral@bar
1x8@135
1x5@155, 185, 205, 225
1x3@245, 275 PR
1x10@225

Assistance
Band pull aparts
2x20 w/ minis

Band tricep pushdowns
4x10 w/ monster minis

vid: http://www.youtube.com/watch?v=JZ7cm0c50u8


Comments
Been hitting 275 for 1 pretty easy the past couple weeks so really wanted to hit a good tripple with it for once. I forgot to hit 11 reps with the 225 damn it. I've got some catching up to do but I'll get there. Butthead just got 275x5 damn it.

[Ezy10z]

Nice work on the bench. Really strong.

[Jason2459]

Nice work on the bench. Really strong.

Thanks, getting there.

[benbriz]

Stay positive bro. Love the videos and the training is going the right direction.

[Jason2459]

Week 3/Day 2

B/W:210

Time to complete workout:
33m

ME Squatz
13in box touch'n go
1xseveral@bar
1x5@135, 225, 275, 315, 365
1x3@405

Suit up
1xugly@425
2xreally ugly just missed depth@455

Suit off
1x1@425

Assistance
hanging leg raises
severalxseveral

Comments
HATE HATE HATE!!!!!

[Jason2459]

Personal **** sucks. Okay enough of that. Training up to this January meet I feel has been spotty, sporadic, and disorganized at best. It has accomplished what I needed though. Back in to training, back on the platform, and somewhat back to my old form. I'm happy with my bench and deadlift progress so far. Not so happy with the squat but that's just mostly because of the gear which I'm not so worried about right now though. After this coming meet I need to get more organized and will start doing that now...

I'll have 10 weeks to train for the NASA Iowa State meet on April 11th. Here are some goals for that meet:
1. Hit a 1300+ total
2. Beet mike on the pull.... yes Mike I'm challenging you now on the deadlift. 500 or bust buddy!

Where I'm weak and need help:
1. Over head pressing. I've always just sucked at it and need to incorporate it more into my training.
2. Bar speed. I've always had a slow bar speed in all my lifts and it's gotten worse. Will need to work more dynamic work back into training
3. Form. I need to work on my form on the squats again. dynamic work will be great for that
4. Overall strength. I really need to bring up my assistance work strength. Never really concentrated on that before.
5. Hit my traps and rear delts more. Just looking to the future here and need more of a platform for the squat bar when I'm in gear.

[Jason2459]

Now for the plan of execution. Will stay with a main lift for 2 weeks then swap it out. Accessory lifts for 3. Dynamic effort will be basing percentages on a previous 485/309/485. Will use a 3 week pendulum on sq/dl and keep increasing my accomodating resistance. Will rotate Supplemental lifts 3 weeks 4th week deload from supplemental work.

Week1
ME Bench
Main: 2 Board
Accessory: JM Press, Strict BORs, Upright Rows

ME SQ/DL
Main: SSB Low Box
Accessory: Zercher Squats, GHR, hypers

DE Bench 60%
Main: Bench 8x3@185
Supplemental: 225 for reps
Accessory: Pull ups w/band, Face Pulls

DE SQ/DL 50%
Main: Squat 12x2@245 / DL 20x1@245
Supplemental: SSB GM
Accessory: Seated band leg curls


Week2
ME Bench
Main: 2 Board
Accessory: JM Press, Strict BORs, Upright Rows

ME SQ/DL
Main: SSB Low Box
Accessory: Zercher Squats, GHR, hypers

DE/RE Bench 60%
Main: Bench 8x3@185
Supplemental: Seated OHP work up to a 5RM
Accessory: Pull ups w/band, Face Pulls

DE SQ/DL 52.5%
Main: Squat 10x2@255 / DL 18x1@255
Supplemental: Pulls from Low pins
Accessory: Seated band leg curls


Week3
ME Bench
Main: 3 Board
Accessory: JM Press, Strict BORs, Upright Rows

ME SQ/DL
Main: Pulls against bands
Accessory: Zercher Squats, GHR, hypers

DE/RE Bench 60%
Main: Bench 8x3@185
Supplemental: Seated OHP Work up to a 3RM
Accessory: Pull ups w/band, Face Pulls

DE SQ/DL 55%
Main: Squat 8x2@265 / DL 16x1@265
Supplemental: Suspended GM
Accessory: Seated band leg curls


Week4
ME Bench
Main: 3 Board
Accessory: Tri ext., Pull ups, shrugs

ME SQ/DL
Main: Pulls against bands
Accessory: SSB GM Squats, GHR

DE/RE Bench 60%
Bench 8x3@185
Accessory: Standing Band JM Press, Bradford Press

DE SQ/DL 50% w/ lights
Squat 12x2@245 / DL 20x1@245
Accessory: Lounges, Hypers


Week5
ME Bench
Main: Floor Press
Accessory: Tri ext., Pull ups, shrugs

ME SQ/DL
Main: High Box
Accessory: SSB GM Squats, GHR

DE/RE Bench 60%
Bench 8x3@185
Supplemental: 225 for reps
Accessory: Standing Band JM Press, Bradford Press

DE SQ/DL 52.5% w/ lights
Main: Squat 10x2@255 / DL 18x1@255
Supplemental: SSB GM
Accessory : Lounges, Hypers


Week6
ME Bench
Main: Floor Press
Accessory: Tri ext., Pull ups, shrugs

ME SQ/DL
Main: High Box
Accessory: SSB GM Squats, GHR

DE/RE Bench 60%
Main: Bench 8x3@185
Supplemental: Seated OHP work up to a 5RM
Accessory: Standing Band JM Press

DE SQ/DL 55% w/ lights
Squat 8x2@265 / DL 16x1@265
Supplemental: Pulls from low pins
Accessory: Lounges, Hypers


Week7
ME Bench
Main: 1 Board
Accessory: Rolling Tri Ext., DB Rows

ME SQ/DL
Main: Low Box
Accessory: Zercher Squats, Dimel Deads

DE/RE Bench 60%
Main: Bench 8x3@185
Supplemental: Seated OHP work up to a 3RM
Accessory: pullups half assisted, Band Pull Aparts

DE SQ/DL 50% w/ avg
Main: Squat 12x2@245 / DL 20x1@245
Supplemental: Suspended GMs
Accessory: Hypers, GHR


Week 8
ME Bench
Main: 1 Board
Accessory: Rolling Tri Ext., DB Rows

ME SQ/DL
Main: Low Box
Accessory: Zercher Squats, Dimel Deads

DE/RE Bench 60%
Main: Bench 8x3@185
Accessory: pullups half assisted, Band Pull Aparts

DE SQ/DL 55% w/ avg
Main: Squat 8x2@265 / DL 16x1@265
Accessory: Hypers, GHR


Week9
RE Bench
RE SQ/DL
Take Bench opener
Take Squat/DL openers

Week10
Off

Meet April 11th.

[Jason2459]

Can't stand that I can't go back and edit posts older than 24hrs. Was going to put into the first post that Any and All comments or questions are more than welcome.

[kodiak5]

Awesome. Looks like a very well though out training log. Good luck man!

[Eddie-M]

Looking good bro. Remember, first to post a 315 bench video wins. I'm shooting for a 275 tripple soon too. Good luck bud

[Jason2459]

Awesome. Looks like a very well though out training log. Good luck man!

Thanks, I used to plan out all my training like that but recently have just been going week by week. Some people and groups can do that. I like a little more structure and planning. It's also fun for me to figure out what my weaknesses are and how to help bring them up one cycle to the next. I've never done the same cycle twice yet.

Looking good bro. Remember, first to post a 315 bench video wins. I'm shooting for a 275 tripple soon too. Good luck bud

Thanks, don't worry I still have that challenge in the back of my head. Good luck to both of us getting there!

[Jason2459]

Week 4/Day 1

B/W:210

Time to complete workout:
39m

ME Bench
1xseveral@bar, 135
1x5@185, 205, 225

Bands Added Reverse Band w/ Strongs
1x5@ 245, 275, 295, 315, 335 PR
1x3@365 PR
1x1@385 PR
1xmiss@405

Assistance
Pullups neutral grip
5x6

Band pull aparts
2x20 w/ mini's

vids: will get uploaded later

Comments
Crazy I'm happiest with my bench right now. I used to hate bench the most when I got started. 385 was strong and actually was happy with 405 even though it was a miss. First time I felt comfortable and not overwhelmed by the feel of it in my hands. Got it a couple inches off my chest too.