JBs Quest for Strength

[Flathead]

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.

You can switch it out with an accessory just as long as it dosen't take away from your actual squat day. The idea is to be fully charged for this day as it's your most important compound movement.

Suitcase deads are always fun as they present a bit of a challenge needing attention in the world of balance.

 

[jandj0821]

DeadLifts

DL BAR X 20
DL 135 X 20
DL 225 X 8

DL 315 X 3
DL 365 X 3
DL 405 X 3

Suitcase Dead lifts With 2 Bars

SCD 135 X 10
SCD 185 X 8
SCD 185 X 8
SCD 185 X 8
SCD 185 X 5

Glute Ham raise

4 x 10 @ BW

Seated Calf Raises

CR 225 X 20
CR 225 X 20
CR 225 X 20
CR 225 X 20
CR 225 X 20

Decline sit ups weighted 25lbs
3 x 20

Band crunches gray bands
3 x 20

BB Curls

95 x 10
115 x 10
135 x 7

Plate pinches
25lb plates
30 sec holds 3 sets

overall a great work out. Deads are my weakest lift so this is what I need to work on.

 

[IronInsanity]

DeadLifts

DL BAR X 20
DL 135 X 20
DL 225 X 8

DL 315 X 3
DL 365 X 3
DL 405 X 3

Good pulling JB

Suitcase Dead lifts With 2 Bars

SCD 135 X 10
SCD 185 X 8
SCD 185 X 8
SCD 185 X 8
SCD 185 X 5

These are a new one on me... must youtube... brb

Glute Ham raise

4 x 10 @ BW

I gotta get the balls to try these...

Deads are my weakest lift so this is what I need to work on.

They have always been mine too... we have work to do bro

 

[AllTheWay]

your deads look good to me! nice workout!

 

[jandj0821]

http://www.youtube.com/watch?v=fcVu6uXOe4U

HERE YOU GO II. I have been trying to get Halo to do these but he needs to strap up

 

[hawkeye]

Those are badass, JB....awesome for grip strength.

 

[Halo]

You guys need help I do want to try them but the gyms I work out in don't have the room or two bars that might be near the same.

 

[hawkeye]

The only thing I would worry about (also) is that these could be a MFer on your wrists and smaller joints....at least if you had the farmers' walk handles, they are a little more erogomically designed...

 

[jandj0821]

The only thing I would worry about (also) is that these could be a MFer on your wrists and smaller joints....at least if you had the farmers' walk handles, they are a little more erogomically designed...

i hear u on that. when I first started doing them I would 100% agree. I have def built up some stabilizing muscles doing them. farmers walks would be better but I can only do them with DB's

 

[jandj0821]

Sunday 10/2

Phase 1-3

75/85/95 % 1RM

Flat Bench

warm up
FB BAR * 25
FB 135 * 20
FB 225 * 10

FB 275 * 5
FB 325 * 3
FB 375 * 2

LAT PULL DOWNN

LPD 195 * 8
LPD 225 * 8
LPD 225* 8
LPD 225 * 8
LPD 225 * 8

Incline BB Bench

IB 225 * 8
IB 275 * 8
IB 295 * 8
IB 295 * 7
IB 295 * 5

BB Floor Press

FP 225 * 10
FP 225 * 10
FP 275 * 8
FP 275 * 8
FP 275 * 8
FP 245 * 8
FP 245 * 8
FP 245 * 8

Seated Tricep Ext Tempo

TE 95 X 20
TE 115 X 15
TE 115 X 15
TE 115 X 12
TE 115 X 12
TE 115 X 12

Rope Pull down Drop sets

100 * 14
80 * 11
60 * 15
50 * 10
40 * 8
20 * 20

I had an awesome workout in my opinion. Gave it my all next week is a deload and I am excited about starting phase 2.

 

[Halo]

Great work JB!!! Like the volume allot!!! Madman!

 

[jandj0821]

Brother I am beat like a wet noddle