W2 JJ - Squats

July 6, 2015
Before Supper

Week 2. Second day playing with grippers since Friday. Feel pretty good to make some substantial gains if this is my current base.

Replacing the speed squats in this cycle with paused squats. Cause I like em!

Also just wearing my TK sleeves again this cycle.

Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
415 x 8 x 2r

Paused Squats
365 x 3 x 2r

Giant Set
45' Back Raise 52# x 3 x 8r
Band Leg Curl Avr+MM x 3 x 12r
Weighted Crunch 55 x 3 x 10r

Parallel Grippers - Between Squat Sets
T x 10
GHP5 x 3
2.5 x 1
3 (146#) - Right x close, 1, Left x 1, miss
GHP5 x 3 x 5r

W1 JJ - Squats, Cycle 3

June 29, 2015
Before Supper

Week 1, 3rd cycle. Super muggy and warm. Bad sleep last night because of the heat and stress.

Front Squat
45 x 3 x 3r
135 x 3
185 x 2
225 x 1
275 x 1
315 x 1
335 x 1
I'll keep pushing these up every week and see where I'm at.

Squat
225 x 2 x 2r
310 x 6 x 5r - piston squatting, fast and without lockouts

Giant Set
45' Back Raise x 3 x 12r
Band Leg Curl Avr x 3 x 20r
Weighted Crunch 40 x 3 x 12r

Took a video of my top two front squat sets and my second set of pistons just to indicate form.

W6 JJ - Squat

April 13, 2015
Before Supper

Week 6. Went to an arm wrestling practice yesterday for the first time since probably mid-November or so. Had some strong pullers there to help me tweak my elbows good for the week. That said I'm glad I've got a bow bar to squat with. Definitely weaker with it vs a power bar I think due to a slightly different position and the inability to get as tight up top. I also played with my different wraps to check feel and to give my clicky knee support before it got the chance to yip at me. Anywho.

Bow Bar Squat
54 x 3 x 3r
144 x 3
234 x 2
324 x 1
374 x 1
414 x 1
449 x 6 x 2r

BB Speed Squat - 30s
304 x 6 x 2r

Giant Set
Banded Leg Curl Avr x 2 x 20r
45' Back Raise x 2 x 12r
Standing Band Crunch Avr x 2 x 25r

W5 JJ - Squat

April 6, 2015
Before Supper

Kicking off week 5 with a bad combo of to many stims and to much old grocery store sushi. You win some, you lose some.

Left knee got clicky again after my 3rd workset of back squats. Threw on some loose wraps and it seems to have helped.

Front Squat
45 x 3 x 3r
135 x 2
185 x 2
225 x 2
275 x 2
285 x 2

Squat
225 x 2 x 2r
315 x 1
350 x 5 x 4r, 8r

Seated Band Leg Curls
Avr x 2 x 18r

Superset
45' Back Raise
BW x 2 x 10r

Standing Band Crunch
Avr x 2 x 20r

W3 JJ - Squat

March 22, 2015
Before Supper

Lots of travelling this week so the trainings getting shuffled around a bit. Not sure if I'm going to do my bench workout tomorrow or wait until Tuesday in the city. At least the option is open for both now.

Front Squat
45 x 3 x 3r
135/185/225/275/280 x 2r

Squat
280 x 2
315 x 1
325 x 6 x 5r

Superset
A) Seated Band Leg Curls - reiterate that I pause for a full second at peak contraction. Good for cramps!
Avr x 3 x 15r

B) 45' Back Raises
40 x 3 x 10r

AB Wheel
BW x 3 x 8r

W2 JJ - Squat

March 16, 2015
Before Supper

Second week of Jesse's programming and second day of grip training. I was still sore into the flexors today from Friday's gripping.

Grip between main work sets

Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 8 x 2r

Speed Squats - 30s
255 x 6 x 2r

Seated Band Leg Curls
Avr x 3 x 20r

45' Back Raise
BW x 3 x 12r

Ab Wheel
BW x 3 x 8r - holding back a bit. I was sore as hell for a few days last time so I'll just repeat last week and hopefully not get that sore. Strong enough to do many more reps but I'm not acclimatised to recover from it yet.

Grip Stuff
40# blob to 3 singles and a double

GHP 5 x 5 x 2r

DB Wrist Curl 80 x 3 x 15r

JJ Week 1 - Squat

March 9, 2014
Before Supper

Start of a couple things this week.

One is I'm cutting weight again. Yesterday morning I was 270#. I'm doing an EC stack probably ramp up for 3 weeks, one off, and so on. I'm also restricting calories after 8pm and only having one scoop of whey with water until lunch.

The second one is Jesse Jobe asked if I'd like to try his programming for 8 weeks. I know it's a shitty time to test while I'm cutting but I'll still get a good idea. I just want to stave off the eating for strength for a bit.

Little light headed. Getting adjusted to training without a food bloat haha!

Front Squat
45 x 4 x 3r
135 x 2
185 x 2
225 x 2
275 x 2 x 2r

Back Squat - training stuff so back to high bar
225 x 3
300 x 6 x 5r

Paused Seated Band Leg Curl - good for hammy cramps
LGT x 3 x 15r

Superset
45' Back Raise BW x 3 x 10r
AB Wheel BW x 3 x 8r

Squat Day to 485 x 3 x 1r

February 12, 2014
Before Supper

Well I can't get a decent flight and return for the Topeka meet so the comp is off for me. That really sucks as it's an awesome learning opportunity.

Anyways based on that I took the wraps back off and I'll do a mock meet on the 27th with sleeves and a belt.

Squat
45 x 4 x 3r
135 x 3
225 x 3
315 x 1
365 x 1
405 x 1
455 x 1
485 x 3 x 1r

Hip Belt Squat
75 x 10
100 x 10
150 x 3 x 10r

45' Back Raise
BW x 3 x 15r

Squat Day

January 29, 2015
Before Supper

Hip belt squats make for a tough hike out of the basement!

Still sick. Filled half a trash can full of boogers before I was done.

Also it's interesting so far I'm not doing anything with wraps that I don't do in my TK sleeves yet. Hopefully I get some pop for the pain.

Squat
45 x 5 x 3r
135 x 2 x 3r
225 x 2
315 x 2
365 x 1
405 x 1
Add wraps
445 x 1
465 x 2, 2, 3

Hip Belt Squat w/Landmine
75 x 10
100 x 4 x 10r

45' Back Raise
BW x 3 x 12r

W6 - Squat Speed

January 14, 2015
Before Supper

Changed up the programming again to get more work with the main barbell exercise and to drop the paused squats this close to competition. If I don't it takes a while to shift gears.

McKinless Band Stretches

Squat - Compensatory Acceleration!!!
45 x 5 x 3r
135 x 2
225 x 2
315 x 1
355 x 10 x 2r

Front Squat
135 x 3
225 x 2
275 x 2
295 x 3 x 3r

Superset
Leg Curl 55 x 3 x 15r
45' Paused Back Extension x 3 x 15r

W4 - Squat Reps

January 2, 2015
Afternoon

Still working with more of a high-bar position to take some strain off of my elbows. Feeling good.

Warm-up
Lots of shoulder stretches and bodyweight squats
McKinless band stretches

Squat
45 x 4 x 3r
135 x 5
225 x 3
315 x 1
365 x 1
380 x 3 x 6r

Front Squat
135 x 2
225 x 2
275 x 2
315 x 2 x 2r

Paused Squat
355 x 3 x 3r

Leg Curl
55 x 15, 15, 12

Back Raise
MM x 12

Back's tired and I'm hungry. Taco salad time.

W3 - E Squat

December 26, 2014
Afternoon

Worked on a lot of compensatory acceleration with the main squats, trying to launch the bar off of my back. I also knocked back the reps on the paused sets because, well, I hate reps. Especially holding my breath.

Squat
45 x 5 x 3r
135 x 3
225 x 2
315 x 1
335 x 6 x 2r

Front Squat
135 x 2
225 x 2 x 5r

Paused Squat
315 x 5 x 3r

Leg Curl
55 x 15, 15, 10

45' Back Raise
BW + MM Band x 4 x 12r

McGill Pull-ups
BW x 15r

One-handed G. Gripper
70 x 20, 20, 17

OH Table-Cable Wrist Curls
50 x 15, 12, 12

Climber Ext.
10 x 15, 15, 10-3-2

W2 - Squat

December 19, 2014
After Work

Travelled all week so just getting back. I must say my constitution is much better with low reps and higher percentages vs the opposite.

Squat
45 x 5 x 3r
135 x 5
225 x 3
315 x 1
365 x 1
380 x 5 x 2r

Front Squat
135 x 3
225 x 1
255 x 2 x 3r

Paused Squats
355 x 2 x 4r

Leg Curl
50 x 3 x 15r

Back Raise
BW x 4 x 12r

McGill Pull-ups
BW x 12r

W1 - Rep Squat

December 11, 2014
Before Supper

Reps suck! Haha! Whoever is matching the paused squat reps as prescribed with good pauses and form kudos man. Kept some in the tank on the first couple of exercises for them and think I did okay. Probably could've hit one more set of 8 but I want to ensure good recovery as I'm probably pulling on Sunday.

Warm-up
Clubbell
McGill 3
OH Broomstick Squat

HB Squat
45 x 3 x 5r
135 x 3
225 x 2
315 x 1
330 x 2 x 10r

Front Squat
135 x 3
185 x 2
225 x 2 x 6r

HB Paused Squat
310 x 2 x 8r - video

KB Walk
90#e x 3 x 30s

Back Raise
BW x 4 x 12r

McGill Pull-ups
BW x 10r

D3, B2 - Deads

December 4, 2014
Before Supper

Well I've got a focus again. Chatting with Brody who has the Cold Lake Barbell club I think I'll go compete in February as a M1, 120kg lifter. Should be fun so I think I'll just finish this current cycle in the next two weeks the start working towards a peak.

Warm-up
15 minute walk on the treadmill 0.32 Miles
Clubbell

Paused Deads
135 x 2, 2, 3, 3
225 x 2 x 2r
315 x 1
365 x 1
415 x 3 x 4r

Front Squat
45 x 2 x 4r
135 x 2
185 x 1
205 x 3 x 8r

BWHB Shrugs
300 x 3 x 10r

V Handle Pulldowns
150 x 3 x 15r

45' Back Raises
BW x 3 x 10r - these felt good but I decided this was enough seeings as its a brand new exercise and I don't want a low back pump for the next week haha! I'll acclimatise a bit first.