Jason's Journal

**Jason2459** · 02-14-2009, 06:40 PM

Off day
Extra workout 5
Elliptical 15m
foam roller all over

Extra Workout 6
Band circuit one after the other each set

Goodmornings w/ strong band
2x25

Seated hamstring curls w/ mini band
2x25

TKE w/ doubled up mini band
2x30

Roman chair situps (not part of above)
as many sets as it took to get to 30

Feel like this is the first week I've actually been back to normal in my training since last May. Feels really good to be back.

**Donkeyno9** · 02-15-2009, 03:59 AM

Nice work on the squats. Damn,Your gonna make that 500 Raw next meet eh?
Son I am approve

**isaku900** · 02-15-2009, 06:22 AM

zerchers to a box?

are you insane man?

good **** though.

**Jason2459** · 02-15-2009, 07:04 AM

Originally Posted by Donkeyno9

Nice work on the squats. Damn,Your gonna make that 500 Raw next meet eh?
Son I am approve

Thanks, yep I'm going for 500 unequipped in April.

Originally Posted by isaku900

zerchers to a box?

are you insane man?

good **** though.

LOL, I've always wanted to try zerchers to a box but last time I tried I failed misserably because of my arms being ripped off. With the harness I could do it. It was really funny that I would do okay then just BAM I couldn't curl myself back up off the box. 11th rep every single time. Just shows my Hammies are lacking.

Looking forward to Zercher Deads off pins w/ the harness next.

**isaku900** · 02-15-2009, 07:05 AM

ewww

next purchase for Wild Iron: GHR!

**Jason2459** · 02-15-2009, 07:28 PM

Originally Posted by isaku900

next purchase for Wild Iron: GHR!

hate

**Jason2459** · 02-15-2009, 07:29 PM

Week 2/Day 1

B/W:213

Time to complete workout:
38m

DE Bench
Warm up
1xseveral@bar
2x5@135
2x3@155

60%
8x3@185

Supplemental
5 Board
1x5@275
1x4@315
2x3@315

Assistance
Side raises
3x10 w/ mini band

Rear Fly
3x15 w/ monster mini

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

Comments
Watching my speed the past few DE sessions. I feel like I'm slowing down as the sets progress on but looks like I'm faster by the last set then the first. That's a good thing. Got to get my bar speed on the way down faster too.

**Eddie-M** · 02-16-2009, 01:19 AM

That 315 feels good huh?

**Jason2459** · 02-16-2009, 06:00 AM

Originally Posted by Eddie-M

That 315 feels good huh?

Felt heavy unracking it so I have to get that out of my head. Then I need to work it down to the chest.

**gymrat03** · 02-16-2009, 11:39 AM

Hey man, I've been following your process. Keep it up!!! By the way, are you going to the Iowa State meet April 11th??

**Jason2459** · 02-16-2009, 11:42 AM

Originally Posted by gymrat03

Hey man, I've been following your process. Keep it up!!! By the way, are you going to the Iowa State meet April 11th??

Thanks. Yep, I plan on being there. Already paid the entry fees.

**gymrat03** · 02-16-2009, 11:56 AM

Originally Posted by Jason2459

Thanks. Yep, I plan on being there. Already paid the entry fees.

Sounds good man, I'll be there as well. What events are u competing in?

**Jason2459** · 02-16-2009, 01:08 PM

Originally Posted by gymrat03

Sounds good man, I'll be there as well. What events are u competing in?

220 full unequipped powerlifting. I know another 220 guy that will be coming in too. Hopefully Jeff Becker will show up. The 220 class will be stacked. I'll of course get my ass handed to me but all the better.

And you?

**Jason2459** · 02-16-2009, 07:47 PM

Week 2/Day 2

B/W:214

Time to complete workout:
49m

ME SQ/DL

Deads off pin 1(mid shin) against light bands (25lbs on the bottom 113lbs on the top (Yes, curiosity just killed this cat))
Swap between conv & sumo

Conv. 1x1@bar,135, 225, 245, 315, 375 PR, miss(405)
Sumo 1x1@bar,135, 225, 245, 315, 375, 405 PR, 425 PR

Assistance
GHR
3x8

Roman Chair Back raises
3xsomething (I think 12 have to check the vid)

Stand Ab Pull downs
3x20 w/ average band

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

Comments
Hands are still stinging and have a nice diamond pattern from those pulls. Felt like a ton of bricks in my hands by the time I was half way up and really had to make sure to speed through it. I really never care about how much the bands are providing but curiosity was tugging on my hands in a really heavy way. Never had that much weight in my hands before. I was going to stop at 405 because I was happy with it but then decided I wasn't happy with it and went for 425.

**Jason2459** · 02-18-2009, 06:29 PM

Yesterday (Thought I posted this)

Off day
Extra Workout 1
Elliptical 30m
Foam roller all over

Extra Workout 2
Stairs
Jumping on bench
Peterson Stepups

**Jason2459** · 02-18-2009, 07:23 PM

Week 2/Day 3

B/W:???

Time to complete workout:
50m

ME Bench
Floor Press
1xseveral@bar
1x5@95, 135, 155, 185
1x3@225
1x1@245, 275PR
1xmiss@295

Supplemental
Seated OHP
1xseveral@bar
1x5@95, 135 PR
1x2@155 PR
1x6@135 PR PR

Assistance
Tricep Ext. w/ dbled mini
1x12
1x10
1x8

Standing Band Snatches w/ monster mini
3x15

vid: http://www.youtube.com/watch?v=rPTTSfJ7iUQ

Comments
Pissed me off which I shouldn't be after hitting a PR. But F IT I should have had 295x1 on that Floor press. I felt really good after the 275x1 and thought for sure I had 295. To pissed off and wanted to take it out on the OHP. It showed. I've always been week with those and working on bringing that up.

**gymratharris** · 02-18-2009, 07:27 PM

Damn that sucks about the 295! I hate when you know you can hit a weight and still fail. At least you set some good PR's on the OH Press.

**Jason2459** · 02-18-2009, 08:05 PM

Originally Posted by gymratharris

Damn that sucks about the 295! I hate when you know you can hit a weight and still fail. At least you set some good PR's on the OH Press.

Thanks, over all it was a good session. Still ticks me off though that I missed it. It'll just fuel me to drive that much harder now.

**Jason2459** · 02-20-2009, 07:01 PM

Yesterday Off day
Extra workout 3
sled drag
foam

Extra workout 4
Mental awareness and dexterity drills playing rock band.

Week 2/Day 4

B/W:???

Time to complete workout:
???m

DE SQ/DL
14in Box w/ light bands
1xseveral@bar
1x2@135, 185, 225
10x2@255

Assistance
Band pull throughs
3x15 w/ average band

Hanging leg raises
3x10

vid: n/a

Comments
F'n migrain is coming on. Head is swiming and pounding. Was going to work up to 85% today but decided to go a different approach and go with the bands to over load the top. Thought it might be slightly easier on the brain. Don't really know if it was. Was going to do some zercher pin pulls but skipped it. barely go though this.

**Jason2459** · 02-22-2009, 02:01 PM

Yesterday Off day
Extra workout 5
sled drag
foam

Extra workout 6
DB Side Bends
Standing AB Pull downs
Wood choppers

Week 3/Day 1

B/W:???

Time to complete workout:
???m

RE Bench
1xseveral@bar
1x5@135, 185, 225
1x2@245
1x1@275, 285, 295, 300PR

Extra workout 1 Later on
Tri pushdowns
Rear Flys
Pull aparts

vid: n/a

Comments
Finally got back out to Bill's. Once I hit 285 my bar speed went down the tubes. 275 was still okay which is better then before. Need more bar speed and I'll have 315. I waste way to much energy lowering the bar. Also, noticed I'm not using my lats like I used to. Will need to work on that more.

**mad_fox** · 02-22-2009, 05:31 PM

Congrats on that 300lb PR man. That's a great milestone to finally hit. 315 is right around the corner.

**13WaRRioR13** · 02-23-2009, 06:29 AM

Workouts looking great as usual. Big 300 lbs PR, congrats. You will have that 315 in no time.

**Jason2459** · 02-23-2009, 08:56 AM

Originally Posted by mad_fox

Congrats on that 300lb PR man. That's a great milestone to finally hit. 315 is right around the corner.

Originally Posted by 13WaRRioR13

Workouts looking great as usual. Big 300 lbs PR, congrats. You will have that 315 in no time.

Thanks, Feel like I'm back up to my strength levels before last June and 315 will fall this year definitely.

**Jason2459** · 02-23-2009, 07:15 PM

Week 3/Day 2

B/W:???

Time to complete workout:
???m

ME SQ/DL
Arch back GM's w/ light bands
1xseveral@bar
1x5@95, 135, 155, 185, 205, 225, 245,

1x1@puke bucket

1x5@275, 295 PR

Ass.
GHR
3x6 (got all the negatives myself)

Hanging leg raises
3x10

1x1@watery crap to dry heaves.

vid: got some but just don't feel like messing with it right now

Comments
3am this morning and my rear end decided to do some cardio till about 3pm this afternoon. Wiped me out and probably way dehydrated. Probably shouldn't have even worked out. EH, oh well. Ended up loosing my shake towards the end of the GMs and lost all the water I drank after that after my abs. Fun times.

**SoaringSwine** · 02-23-2009, 09:02 PM

Originally Posted by Jason2459

1x1@puke bucket

Was this arched back too? I prefer to keep mine rounded when doing this exercise.

**Jason2459** · 02-24-2009, 05:58 AM

Originally Posted by SoaringSwine

Was this arched back too? I prefer to keep mine rounded when doing this exercise.

Let my upper back round but made sure to keep the lower back arched. Get a better biomechanical advantage that way.

**Jason2459** · 02-25-2009, 06:59 PM

GM Vid from the other day

http://www.youtube.com/watch?v=WBpKCOhqb8I

Edit: looks like I messed up the title. Worked up to 295x5.

**Jason2459** · 02-25-2009, 07:03 PM

Yesterday off day
Sledding
foam

Week 3/Day 3

B/W:???

Time to complete workout:
25m

ME Bench
2 Board w/ dbled mini bands
1xseveral@bar
1x5@95, 115, 135, 155, 185, 205
1x3@225, 245
1xmiss@275

Ass.
Tricep Pushdowns w/ dbled mini band
4x15

vid: http://www.youtube.com/watch?v=Z42nZQw4VQQ

Comments
Need to work on bar speed on the way down so I threw on some mini bands. Worked great and brought my bar speed up. Until I hit 275 that is. 245 felt strong and easy. I was going for a single at 275 and I just screwed up the lift off. First attempt I didn't even record because I couldn't get the right side past the J-hooks and the left side I barely got back in. So, after I lowered the J-Hooks as soon as I unracked the bar it went flying back against the rack and I loosened up and tweaked something in the left shoulder. Said screw it after that and just went and did some tricep work and called it a day.

I was going to do some OHP work and some band snatches but didn't want to push the shoulder. Should be okay but I didn't want to keep hitting the shoulder and cause any damage. Last thing I need right now is to tear something. Only 6 weeks away from a meet now.

I learned two things today. 1) You should have someone help with the lift off when working with heavier weights and bands.

**gymratharris** · 02-26-2009, 10:38 AM

Hopefully the shoulder is ok bro. Heavy lifts against bands can be dangerous! A friend of mine was doing squats with bands last week. He doubles 2 sets of bands up to where there is 250-300 lbs of added tension at the top. I was at the end of my workout but I wanted to unrack it just to feel how he had the tension set. Almost immmediately after I unracked it, it pulled me down and back and I was down pinned on the 12" box lol.

I never liked doing much heavy work against bands but since I think it would help with my lockout troubles, I'm going to start doing them again in a couple weeks.

**Jason2459** · 02-26-2009, 06:25 PM

Originally Posted by gymratharris

Hopefully the shoulder is ok bro. Heavy lifts against bands can be dangerous! A friend of mine was doing squats with bands last week. He doubles 2 sets of bands up to where there is 250-300 lbs of added tension at the top. I was at the end of my workout but I wanted to unrack it just to feel how he had the tension set. Almost immmediately after I unracked it, it pulled me down and back and I was down pinned on the 12" box lol.

I never liked doing much heavy work against bands but since I think it would help with my lockout troubles, I'm going to start doing them again in a couple weeks.

LOL,. that's funny. Bands can create a tremendous amount of tension. I believe the doubled up minis were giving around 30lbs on the bottom and around 80lbs up top.

Shoulder seems to be okay.

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