Training Log: 3/22/14 (Kill the Obstacles)

Today's plan was simple. Deadlift and do it heavy. I think I did ok.

Deadlift:
2x6 135
1x3 225
1x2 315
1x1 365
1x1 405
1x1 440 (5lb PR)
1x1 465 (30lb PR)
1x1 485 (50lb PR)
1x1 500 (65lb PR)

Yeah, so the only word I can think of for today is "wow." After not training my deadlift at a weight above 405 for 5 months, I blasted through a slew of PR's like nobody's business. Sure the last rep was a little ugly, but it was meet legal and I've never been more psyched.

Keep breaking your boundaries.


Stay Strong,
JB

Training Log: 3/21/14

3/21/14 - Friday:

Squat:
1x5 Bar
1x5 135
1x3 225
1x2 275
5x2 335

Bench:
1x5 Bar
1x5 95
1x3 135
1x2 185
8x4 220

Dumbbell row:
3x6 110

Prowler Sprints:
4x25m 45 lbs added

This day was killer. My bench muscles were so fried after this session, and the prowler sprints left my core, quads, and lungs dying.

Stay Strong,
JB

Training Log: 3/19/14

Quick and easy session this morning. Then I interviewed our head football coach on what it takes to go into the coaching profession, which was a really neat experience.

Bench:
2x10 Bar
1x6 95
1x4 135
1x2 185
7x5 205

Dumbbell Row:
2x5 115

My chest and tri's were pretty sore at first, but by set 3, I was in a really really good groove like I hadn't felt in a long time (I don't enjoy benching). I should enjoy benching more because I have great leverages for it, but for some reason I just don't find it that enjoyable. I'd much rather squat any day, but you gotta do what you can to bring up your weaknesses.

Stay Strong,
JB

Training Log: 3/18/14 (Make Do)

So I had to go in today because I won't have enough time for my full session tomorrow. Originally, I had front squats, bench, good mornings, dumbbell rows, and hanging knee raises planned. I did half the volume today and will do half tomorrow morning.

Front Squat:
2x5 Bar
1x5 95
1x3 135
1x2 185
3x5 225

Good Mornings:
1x5 Bar
1x3 135
1x2 185
2x5 225

Hanging Knee Raise:
2x12 

I really enjoyed putting front squats back into my workout. I know it's getting close to meet time, but front squats give me a confidence boost that I can't explain. I used to be a weightlifter so I just like them a lot. Good mornings are the devil. That's why I do them. They allow me to hit my squatting and deadlifting muscles without having to do squats or deadlifts right after I've just done heavy singles on squat yesterday. Core work is my most needed thing right now, so the hanging knee raises were good. Pretty stoked to bench and row tomorrow. I think rows are my favorite assistance exercise.

Side note: I'm on the cheerleading squad at my school and I coach the lifting sessions too (I started them last year and they've been a big hit). I was wearing two hats tonight as I had to supervise the girls' and my buddy Brian's training while focusing on my workout as well. Like I've said before, seeing others make progress is the most rewarding thing for me, and tonight I had some athletes hit some rep PR's.

Stay Strong,
JB

Training Log: 3/17/14 (Peaking)

Starting the peaking cycle for my meet today. I say that like I'm actually experienced at peaking lol. Anyways, today I worked up towards a max squat and then started my Smolov Jr. bench cycle. I ended up hitting a 10 lb PR on squat and my bench groove felt good, so I'm pretty happy with this workout.

Squat:
2x5 Bar
1x5 135
1x4 185
1x3 225
1x2 275
1x1 315
1x1 345
1x1 375 (PR) video below
1x1 315 (beltless PR)

Bench:
2x6 Bar
1x5 95
1x3 135
6x6 195

Let me tell you, that chest pump is insane.

Stay Strong,
JB