I once changed my name to Harry for 2 weeks: JB's Lifting Journal

[JBElite]

Wow strong squats JB, especially after deads. Keep up the good work man.

Thanks buddy...I am going to actually move back squats to my lower "light" day, and front squats to my lower "heavy" day. So basically I am going to have a squat focused, and deadlift focused leg day. If its too much on the cns I'll readjust... I originally had Heavy/Lower because I would always kill myself on lower days, but now with a structured rep and volume scheme, I don't see cns fatigue setting in too quickly in the future.

Here is an example of what my lower workouts are going to look like now:

Lower (Deadlift Emphasis)
Sumo Deadlift -3-4x5
Front squats - 3x8
BB Lunges - 3x8
Calves
Abs
Curls

Lower (Squat Emphasis)
Backsquat (Wide power) 3-4x5 ...also might play with higher reps here
Trap bar deadlift 4x8-12
Leg Extensions 3x12+
Calves
Abs
Curls

Overall volume for both days and the exercises are going to be similar to how I originally planned...I just switched some of the exercises around between the days to make it more workable. I think long term this will be much more realistic.

[gymratluke]

STRONG Mil Presses bro! Smith or not...thats impressive!

[LSU1]

yea motherf'er thats some quality liftin there!

kickass on the OH presses man, stronger than me on those.......you bastard



very good all around man

[JBElite]

STRONG Mil Presses bro! Smith or not...thats impressive!

yea motherf'er thats some quality liftin there!

kickass on the OH presses man, stronger than me on those.......you bastard



very good all around man

Thanks guys, I didn't even realize those weights were pretty good. My shoulders are a weakpoint, so I'm trying to start bringing them up this summer.

[JBElite]

Week 2 Day 4
Lower 2 -Squat Emphasis

Backsquat (Wide, Power)
135x10; 135x6; 225x5; 315x1
335x5; 365x4; 350x5; 405x2 (tied old PR , 3 would have been close)
Total workset Poundage -5695

Trap Bar Deadlift
135x8; 225x6
315x12 (+2); 315x8

Total workset Poundage - 6300 (-4495)


Notes
-Friend came in from out of town last night and we got hammered and wasted alot of money haha. Pretty hungover today, didn't eat the greatest.
-I only had 40 minutes in the gym because I didn't realize it closes at 6 on Sunday nights so I decided to just go hard for the limited time I could be there. I didn't feel too good so I knew my session would have to be short but with high intensity.

-Squatting felt strong as hell today...I'm definitely keeping the sumo's and heavy wide squats on different days. Tied the old 405x2 PR...I wanted to see where I was at strength wise. 405 wasn't as tough as I thought it was going to be, I asked for a spot because normally 1 rep would have been easy no question but I had no clue where my strength would be after the layoff and training with higher reps...1 went up fast, 2 was tougher but got it pretty solidly, I let out a war cry going up haha

-Overall with the time constraints and hangover, I am happy with this workout. Tested my strength a little and I'm happy to say its back to its old level, yet my work capacity is continuing to climb.

[LSU1]

damn, strong squats with a hangover.

kickass man, you are a beast with those squats

[mjw8204]

Hell yeah, man. Squatting four plates is a big deal for anyone; I don't care who you are. What was equally as impressive was the weight you handled on trap bar deads for reps. Great stuff all around.

[JBElite]

damn, strong squats with a hangover.

kickass man, you are a beast with those squats

Haha thanks...I knew I wasn't going to have any stamina so I just went at it hard.

Hell yeah, man. Squatting four plates is a big deal for anyone; I don't care who you are. What was equally as impressive was the weight you handled on trap bar deads for reps. Great stuff all around.

Thanks man...still loving those trap bar deads. It was interesting going from backsquatting to the trap bars as I hadn't done that before. I definitely felt some fatigue in my legs, however regular squats hit my posterior the most...trap bars while hitting that stuff gives me a good quad burn that the wide squats dont do

[JBElite]

Week 3 Day 1
Upper 1

BB Bench
135x10; 135x6; 185x5
225x6; 225x7; 225x6; 185x7
Total workset Poundage - 5570 (+1520 from week 1)

Lat Pull-Down (OH Wide)
70x8; 130x8; 130x8; 130x7

Dips
BWx8; 45x4; 45x3; 45x2 (p*ssy)

Low Cable Row (Hammer Grip)
100x8; 160x8; 160x8; 160x10
Total workset Poundage 4160 (+260)

Cable Flies
35x8; 30x12

Straight Bar Cable Curls
100x12; 100x12; 100x8

Incline Situps20; 20

Leg Raises 15; 12

Notes
-Flat benching was decent today, I felt noticeably stronger on this today. I think I am going to move up in weight when I hit 225x10 for all 3 working sets...then drop down to a new 5 rep max and repeat the process.

-Holy **** that's the most cable work of all time for me I think.

-Feeling great overall...I feel like I am going to progress on this program for a while

-Dips are still ****...Regular flat bench actually nails my pecs and tri's, so any type of press is tough right after, but I will be really trying to improve on these.

[PhreEkGarden]

Really liking the journal man. It is cool how you are keeping track of poundage. Also like everyone else said, insane overhead pressing strength, youre OH pressing the same as you row! I would not call your shoulders a weak point lol.

I cant wait til my gyms trap bar comes in. I will be sure to remember not to do my close stance squats with trap bar deads.

[LSU1]

great sesh. big bench press man

[JBElite]

Really liking the journal man. It is cool how you are keeping track of poundage. Also like everyone else said, insane overhead pressing strength, youre OH pressing the same as you row! I would not call your shoulders a weak point lol.

I cant wait til my gyms trap bar comes in. I will be sure to remember not to do my close stance squats with trap bar deads.

Haha thanks for the comments buddy...I guess in terms of aesthetics my shoulders are a weak point. My traps are hyooge from teh deadlifts, so I kinda get the droopy shoulder look from the front.

I'm excited for you that you are getting that trap bar in there! I really hope you like it man, I've been talking it up to you big time haha. Just experiment with what kind of leg work goes best with it. I've found what works with me and my build.

great sesh. big bench press man

Thanks man...any improvements in my bench press is always welcome. Its pathetically weak for my size. I feel like I've been sitting around the same weight for about a year now. Hopefully this routine will do good things for it.

A 315 bench press is a huge goal of mine...I'm a ways off right now, but that will truly make me happier then any of the deadlift and squat numbers and stuff. I will finally consider myself "strong" when I can press 3 plates. In all honesty I should be there by now, its just one of those things that doesn't come too naturally for me.

Its funny too because like I said in my workout post...flat bench really does hit everything great. I know it doesn't work for alot of people, but I never have any pain and everything always gets nailed.

[JBElite]

Week 3 Day 2
Lower - Deadlift

Deadlift (Sumo)
135x8; 225x5; 275x3; 315x3
380x5; 380x5; 390x5
Total workset Poundage = 5750 (+75)

BB Lunges (cleaned)
135x6; 135x9; 135x7

Seated Good Morning (New Exercise)
135x5; 135x6; 135x5

Seated Calf
90x30; 135x22; 180x8; 180x8

Standing Calf
225x16; 275x8; 275x8

Incline Abs
24; 24

Notes
- Deads - I felt strong, there wasn't any unnatural hitching or bad form, but right after I stood up after the last rep of 390 I felt this pain and tension within my left groin, and very lower abdomen...like right where people get hernias. I am a little tight, but thankfully I don't think injured. I am going to do a slight deload next week for legs only...basically cut volume down by 1/3 on heavy leg stuff, and slightly lower poundages...so for example drop down to 365x5; 365x5 for deads.

-Overall I killed my legs today... I had uncontrollable shakes in my legs for a little bit right after my workout whenever standing still.

-Lunges are awesome. I am going very deep and far on these guys. I had a huge adrenaline rush on the 135x9...I call these black out sets haha.

-Tried seated good mornings for the first time today, they felt great in my "upper" hamstrings/glutes, and I could really feel my hip flexors moving. I can already tell these will have an awesome carry over to sumo deads...and they are much easier and natural feeling on my lower back then standing GM.

-Going to keep up with the high volume calf work to see how they react.

[JBElite]

Week 3 Day 3
Upper 2

BB Row
135x10
190x7; 190x7; 190x8; 155x12

Smith MP
95x10; 135x6
185x10; 185x8; 185x7; 135x18 (SO F'ing close to 19)

Lat Pull Down (Hammer)
140x10; 140x10; 140x12

Notes
-One of the busiest days of my life...nonstop since 5am this morning.
-Abbreviated workout because of time issues
-Im exhausted to the bone
-About to drive to GF's for the weekend...she is 4 hours away for the summer.
-I love you all goodbye.

[LSU1]

nice...........

think you forgot the no homo

[gymratluke]

nice...........

think you forgot the no homo

lol

x2

damn you got strong shoulders!

[mjw8204]

Those are some seriously strong seated Smith presses. Sounds like you've still got a long day ahead of you, lol.

[JBElite]

nice...........

think you forgot the no homo

maybe, maybe not.

lol

x2

damn you got strong shoulders!

thanks luke

Those are some seriously strong seated Smith presses. Sounds like you've still got a long day ahead of you, lol.

Thanks man. Yep, it ended up being long as hell. I'd rather be jam packed then bored though

[JBElite]

Week 3 Day 4
Lower - Squats

Backsquat
135x8; 135x6; 225x5; 315x2
365x5; 365x5; 365x3; 365x5 (Redemption )
Total workset Poundage - 6570 lbs (+875 over last week)

Trap Bar DL
135x8; 225x6
315x10; 315x8; 315x10; 315x10
Total workset Tonnage 11970 (+1175 over week 1)

Standing Calf Raise
135x16; 225x8
275x12; 275x14; 275x12 325x8

Incline Abs
20; 20; 20

Leg Raise
18; 10

Notes
-Best Squat session of my life.

[LSU1]

damn son

way to tear it up my man. everyones workouts have kicked ass so far today....

[mjw8204]

Hell yeah, man. Great workout. You're pushing some serious weight weight on squats. What happened to the third set? lol. I can't believe you have enough in you after heavy squatting for those high rep trap deads.

everyones workouts have kicked ass so far today....

I didn't work out today.


Got some pretty good cardio in with the missus, though.

[JBElite]

damn son

way to tear it up my man. everyones workouts have kicked ass so far today....

thanks buddy

Hell yeah, man. Great workout. You're pushing some serious weight weight on squats. What happened to the third set? lol. I can't believe you have enough in you after heavy squatting for those high rep trap deads.

Thanks man, has felt very strong the past 2 sessions. I had a couple days off too, I felt fresh all over so I decided to see what I could do. As far as the 3rd and 4th set, well thats more mental than anything. It was an awesome session, but incredibly draining as well...I had a moment of weakness. Then my natural reaction is to get pissed at myself and then do the next set heavier or harder. Same happened with the trap bar deads haha.

You will see those little things sometimes in my training, I'll do more reps on my last set because I just get the adrenaline going and stuff. Lifting is therapeutic for me. I don't hoot and holler, but I am letting out a ton of aggression and stress when I go hard.

I didn't work out today.


Got some pretty good cardio in with the missus, though.

Test release for the win! I got plenty of that kind of cardio this weekend...but no more for a couple weeks. Summers away from your girl sucks big time.

[JBElite]

Week 4 Day 1
Upper 1

BB Bench
135x12; 185x6; 225x1
225x8; 225x8; 225x6; 185x11
Total workset Poundage - 6985 (+1415)

Lat Pull Down (OH wide)
80x10; 110x8
140x8; 140x8; 140x7

Dips
BWx8; 8; 8

Low Cable Row
110x8
160x10; 160x10; 160x10
Total workset Poundage - 4800 (+620)

Skull Crusher
75x10; 75x8; 75x8

BB Curl
90x8; 90x8; 90x5(got a HUGE cramp in my quad lol)

Notes
-Very solid bench session. Shooting for 3 sets of 225x8 next week. I will be sticking with 225 until I hit 10 reps for 3 sets. I am a month or two away. Volume and work wise however this week is probably a best for me. I'm sure my max is about 285 right now, where it was before.

-Loving low cable rows. They just hit everything well.

-Dips are so hard after benching hard like that. I am just going to keep trying to add bodyweight reps on for a while. Once I get back up to the point of repping out ~16 I will add weight on again, or just try them out as the primary press movement or something.

-I really need to start doing direct arm work on leg days or have a dedicated arm day or something.

[LSU1]

nice work man

sounds like a good idea on the arm work, bis on leg day always worked for me when i did an upper/lower

[mjw8204]

I moved bicep work to my lower day when I switched to my new plan. So far, it's been a great decision. It feels good to treat them as something other than afterthought.

[JBElite]

nice work man

sounds like a good idea on the arm work, bis on leg day always worked for me when i did an upper/lower

I moved bicep work to my lower day when I switched to my new plan. So far, it's been a great decision. It feels good to treat them as something other than afterthought.

Thanks guys...this was actually my original plan. It definitely makes the most sense to me. The past couple of workouts what happens is I am soo drained after working legs, mentally I can't even think about curling. I really go balls to the walls on legs, almost to the point of overdoing it sometimes.

I think the only option for me is to move curling, as well as side laterals to the beginning of leg day. It shouldn't be more than 20 mins, and I don't think it will be too taxing on the old cns.

[JBElite]

I have extremely deep DOMS today in my legs. They were pretty sore yesterday but I was penguin walking all day at work today. I tried stretching and stuff...it feels better for a couple mins then it almost feels worse haha.

I almost feel like stretching my calves is the wrong thing to do. When I was doing the raises on Tuesday I was holding them with a deep stretch..I think that is what made them so sore.

Anyways, leg training tomorrow is highly unlikely, unless I have a miracle recovery overnight. I was thinking about doing an arm day...just mess around with different iso's to find out what I like and what gives me a good pump.

[mjw8204]

I've been gimping around all day too after trying those lunges yesterday. Luckily, my next lower body session isn't until Saturday, so hopefully some of the soreness has subsided by then.

[JBElite]

I've been gimping around all day too after trying those lunges yesterday. Luckily, my next lower body session isn't until Saturday, so hopefully some of the soreness has subsided by then.

Yep, I am hoping I am ready to go by then as well. This is the whole reason I really took a liking to doing legs twice a week...once a week and I was walking around like this for 4-5 days. I like a little soreness the next day, but walking around and getting out of chairs like I'm 80 is ghey. I usually don't get the deep deep soreness when frequency is around twice a week. I just went a little crazy last workout, and it was a couple extra days longer in between leg sessions then usual.

I just did some high rep bw calve raises to get the blood flowing as per Defiant's suggestion in the rant thread. They feel much better already then just the static stretching.

[LSU1]

you sure you couldnt just work through the soreness?

i never get that sore, wish i did though...