W5 JJ -Squat

July 26, 2015
Afternoon

Week 5. Moving stuff up a day so I've got more free time over the long weekend.

Front squats are still moving good so that makes me happy.

No grip work today. Still a little cooked in the flexors from the crusher work the other day. Nothing gets right into the muscle bellies like thick bar work. For me anyways.

Front Squat
45 x 4 x 3r
135 x 2
185 x 2
225 x 1
275 x 1
315 x 1
335 x 1
355 x 1

Squat - Piston Style - each set with one breath as well
225 x 2 x 2r
315 x 1
365 x 6 x 4r

Sissy Squats BW x 4 x 8r

Seated Band Leg Curls Avr+MM x 3 x 15r

W3 JJ - Squat

July 13, 2015
Before Hot-dogs

Week 3. Kankle is freaking huge on the leg that was tattooed on Friday. Anywho, work needs to happen.

Front Squat
45 x 3 x 3r
135 x 2
185 x 1
225 x 1
275 x 1
315 x 1
345 x 1 - I think it's a PR. Felt a ways from my max yet.

Piston Squatting
225 x 3
315 x 1
340 x 6 x 5r

Superset
Banded Leg Curl Avr+MM x 2 x 15r
Weighted Crunch 55 x 2 x 12r

Gripper work between squat sets. Warmed up to:

Parallel Set - GHP5 x 3, 4
30mm Block Set - GHP5 x 2 x 4r
Strap hold w/5# - GHP5 x 1

3rd set of piston squats
https://instagram.com/p/5GKvZ4SmPF/

The 345 front squat
https://instagram.com/p/5GGKnJymID/ 

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.

W7 JJ - Squat 385 x 6 x 4r

June 15, 2015
Before Supper

Week 7. Felt good. Decided to do paused reps on my last workset and they felt good. I've got a lot of potential traveling coming up over the next couple of weeks. We'll see how I feel tomorrow being stuffed in a vehicle for 10-12 hours. Typical after squat day....

Front Squats
45 x 4 x 3r - did the first two sets as back squats to warm up my elbows
135 x 2
225 x 2
275 x 3 x 2r

Squat
225 x 2 x 2r
315 x 1
365 x 1
385 x 6 x 4r - last set paused

Seated Band Leg Curl
Avr x 3 x 20r

X-Band March
2xAvr x 2 x 60s

Calf Raises
BW x 35, 25, 20

W6 JJ - Squats

June 8, 2015
Before Supper

Week 6. Felt okay other than before my forced to do some laundry after my first squat workset...... Oops

Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 1
460 x 6 x 2r

Speed Squats
305 x 6 x 2r

Seated Band Hammy Curls
Avr x 3 x 15r - low back was a bit pooped so I went with these instead of the GM's

Ring Row
BW x 2 x 25r

W7 JJ - Squat

April 20, 2015
Before Supper

Week 7. Elbows are still effed from arm wrestling practice a week ago and there's a ton of pain getting under the bar to squat. Still wearing my light red striped 2 meter Valeo wraps. Not much in the way of pop but my knees feel healthier using them vs sleeves.

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

Squat
225 x 2 x 2r
315 x 1
375 x 6 x 4r

Seated Band Leg Curls
Avr x 3 x 20r

45' Back Raise - leaving these alone as I've got a pretty good deadlift session coming up later this week.

Standing Band Crunch
XH x 3 x 20r

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 495 x 1

February 19, 2015
Noon

Last heavy squat day before next weekend.

Squat - Belt & TK Sleeves on Worksets
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1
445 x 6 x 1r
Worked at compensatory acceleration.

Seated Band Hammy Curls
MM x 3 x 15r
I need to get some long light bands.

Deadlift Day

February 1, 2015
Early Afternoon

Still sick but on the road to recovery.

Deadlift - pointed my feet straight and narrowed my grip for a change
135 x 5 x 3r
225 x 2 x 2r
315 x 1
405 x 1
455 x 1
495 x 7 x 2r - 15 minutes exact. All full stop and starts.

Pendley Row - to sternum
225 x 3 x 8r

Leg Curl
55 x 2 x 15r

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

D1, B3 - Squat

September 15, 2014
Noon

Still rehabbing the back.

BU KB Carry 24k x 2 laps
Bird Dogs 10s 1 x 10r
Rolling Planks 1 x 20r
McGill Crunch 10s 1 x 10r

BW Squat 2 x 5r

Goblet Squat
24k x 2 x 5r
32k x 3
90 x 3
106 x 3
124 x 3
106 x 10

Hamstring Curl
50 x 4 x 10r

D1, B1 - Squat, Cycle 6

September 8, 2014
Noon

Watching my back still so taking it easy yet. Working in the McGill 3 and working more unilateral stuff to crank up the obliques. So currently it's all a blend based on Ashman's main template, Brian Carroll and Dr. McGill's warm-up, and some cues from Chris Duffin.

Unilateral Suitcase Carry 32k x 5 minutes

Bird Dogs 10 x 10s

Rolling Planks 1 x 20r

McGill Crunch 5 x 10s

Squat - paused
BW x 8
Goblet 40# x 4 x 8r

Hamstring Curl
50 x 3 x 12r

Seated Unilateral KB Shrug
32k x 3 x 8r

McGill Pull-up
BW x 10 x 1r