JBs Quest for Strength

[bybon]

Ok took off today and Tuesday. Will continue on wed with standing ohp

Sounds like the off time was definitely needed. Get some sleep.

 

[jandj0821]

Thanks b, I got a massage scheduled for today. Looking forward to the girl kicking my ass!! Then if that doesn't work I will take ATW advise and hit up a chiropractor.

 

[IronInsanity]

Ok took off today and Tuesday. Will continue on wed with standing ohp

Recovery is KING!

 

[Flathead]

In for the ride bro. 5/3/1 will seem like childs play.b-)

 

[jandj0821]

In for the ride bro. 5/3/1 will seem like childs play.b-)

I guess we will see how the children play.LOL

 

[jandj0821]

September 28th
Phase 1 week 2
70/80/90% 1RM 285

OHP
WARM UP
OHP BAR X 25
OHP 135 X 15

OHP 205 X 3
OHP 225 X 3
OHP 275 X 3

Speed Bench

9 sets of 3 close, normal and Wide grips with 5 sec breaks @ 225

Dips

BW X 20
BW X 20
BW X 14
BW X 15
BW X 9


OHP @ 65%

OHP 185 X 8
OHP 185 X 8
OHP 185 X 5
OHP 185 X 6
OHP 185 X 4

Kroc Row

KR 145 X 8
KR 145 X 8
KR 145 X 8
KR 145 X 8

BB Skull Crusher

SC 115 X 8
SC 135 X 8
SC 135 X 8

Tempo Seated tri ext 3 down 3 up

TE 90 X 12
TE 90 X 12
TE 90 X 10

Overall a great work out. When I went back to the 5/3/1 I was unsure of some of my 1RM so I guessed the 225 on the OHP flew up and down like butter so That is why I jumped it up so much. 315 is in sight no more need to look through the telescope. Its coming around the corner. I Will more than likely will start next phase at 315 1rm. I guess will see.

 

[Flathead]

I see your incorporating speed work!! You will be surprised how much spill over there will be into your 1RMs

 

[jandj0821]

Its been a while since I did speed work so Next week I will drop a little in weight and add bands. I am also think about squats on dead day as a wrap up. Not sure yet. Possibly 225 with the med gray bands I thinks its about 140 extra added. what you think Flat

 

[Flathead]

Its been a while since I did speed work so Next week I will drop a little in weight and add bands. I am also think about squats on dead day as a wrap up. Not sure yet. Possibly 225 with the med gray bands I thinks its about 140 extra added. what you think Flat

I've never been a real big advocate of doing deads & squats on the same day. Deads are a ham/glute dominate exercise so I like to give them their own special day.

Resistance training is a must for PLing. So I'm all about band training.


Speed work is where you need pay attention to your form & make any/all adjustments. Being explosive & maintaining proper form here is key.

 

[jandj0821]

Thats cool I understand that. Can i switch with onr of the accesory excercises? Also tomorrow I am hitting deads. instead of SLDL I am going to hammer out some of the famous Suitcases. Dont know why I like them things but great for stability and grip for sure.

 

[jandj0821]

Did deads and suitcase deads today. Did my whole log on the computer and hen it crashed before I saved it. Will post up in the am.

 

[Halo]

Looking forward to seeing it brother!