***b-Jack*** Workout Log~

Squats:
315x8
375x6
405 for 3 sets of 5. <----[PR]

Power Cleans:
225x4
235x4
235x4
235x4

Split Squats:
135x10
145x10
155x10

Calf Raise on Leg Press:
Honestly forgot how much was really on this...was a lot of weight though...had the pegs maxed with 45's.

VERY VERY good day. Squats were on point man...all reps were to lil under parallel and explosive up. :)
 
So today was bigtime makeshift...this week is FLOODED with stuff I have to do and I really have no clue if I will even make it to the gym at all again this week. Hopefully I will, but I don't know --- so just incase I kinda combined 2 days into one...turned out good.

Flat DB: No more BB for a while, need to let this tendonitis heal a lil'
110x8
120x6
125 for 3 sets of 5

Seated BB Mil:
205x8
225x6
245x5
245x5

Incline BB:
205x10
215x8
225x8
235x8

Tricep V-Bar Pressdowns:
200x12
215x10
230x8
235x7

Very good day, I was mentally there today so the weights were good Esp. later in the workout considering what I had worked in the beginning.

I have no idea if I will be able to hit the gym again this week, it really is unbelievable how crazy this week has become.
 
Incline BB:
215x10
225x8
245x6
255x6
255x4

DB Lateral Raises:
40x12
45x10
45x8

Incline DB:
DB's at the place I was at only went to 90..just took it easy.
90x10
90x10
90x10

DB Front Raise:
45x10
45x10
45x10

Very good session today, Inclines went up a lot. I am starting to hit a groove with those --- kinda have a good feel and confidence building with them which is great.

Will be in the gym tomorrow working something!!
 
it is some impressive inclines.
 
Ok I am into phase 3 of my routine...after a 5 day vacay lay off I was back into the gym getting re-acquainted with this new style :D

Flat BB:
225x8 ~ Cross-Set(1.5 min rest) ~ 315x2
225x8 ~ Cross-Set(1.5 min rest) ~ 335x2
225x8 ~ Cross-Set(1.5 min rest) ~ 345x2
225x8 ~ Cross-Set(1.5 min rest) ~ 355x2
225x8 ~ Cross-Set(1.5 min rest) ~ 365x2

^^^^^^^^INTENSE!!!

Incline DB:
95x30 RP @ 21 and 28 for like 30 sec.

Weighted Dips:
BW+30 x 30 --> RP @ 24 and 29(lol)

Cable Flyes: 3/2 Tempo
90x25 RP @ 20

Workout was SICK, fatigue was like none other, but I just ignored it and kept trucking. I moved some sick weight today.
 
Legs!!!

Squat:
245x8 ~ Cross-Set(1.5 min rest) ~ 355x2
245x8 ~ Cross-Set(1.5 min rest) ~ 375x2
245x8 ~ Cross-Set(1.5 min rest) ~ 405x2
245x8 ~ Cross-Set(1.5 min rest) ~ 425x2
245x8 ~ Cross-Set(1.5 min rest) ~ 435x2

Leg Curls:
180x30 RP @ 24 & 28

Leg Press: (toes together and low on platform---hitting quads only)
10 plates: x30 --- RP @ 15 -- 24 -- 27

Leg Press: ( Heels very high with feet apart 18 inches )
12 plates: x30 --- RP @ 13 -- 22 -- 26

All rest pause were no longer than 30 seconds.

Weights moved around very good today, legs are feeling like they got hit by a train though. Was happy with the squat numbers, I think my fresh 1RM on squats is around 475 atm.
 
Shoulder/Bi's

Seated Mil:
145x8 ~ Cross-Set(1.5 min rest) ~ 245x3
145x8 ~ Cross-Set(1.5 min rest) ~ 255x3
145x8 ~ Cross-Set(1.5 min rest) ~ 265x3
145x8 ~ Cross-Set(1.5 min rest) ~ 265x3
145x8 ~ Cross-Set(1.5 min rest) ~ 265x3

Lateral Raises:
35x30 RP @ 17 -- 26

Rear Delt Raise:
20x30 RP @ 20 -- 25

BB Curls:
105 for 8x8 (30 sec rest b/w sets....INTENSE!!)

Upright Rows:
115x25

...........TOAST!!!!.........
 
!~-BACK-~!


Mid-Shin Pulls: Am I just that weird or are these things much harder than regular deads? I was resting 1.5 min b/w each set....
315x8
395x6
405x4
435x4
445x4
445x4

Very WG Chins:
BWx30 ~ RP @ 16 - 24 (20 sec.)

RG BB Row:
215x30 RP @ 20

CG Bench: 25 sec rest b/w sets...
225 for 8x8

....Very happy with the Chins & CG Pressing. TON of volume today, but I hung tough...pleased. I can tell I am going to be in much better condition after the end of this phase. yay..
 
mid shin pulls are not easy.
 
I demand to see some new pics son!!!!! Lifts look great man.
 
I will get some pics up soon. My bodyfat has gone up considerably....so they aren't as "pretty" per se, but that was planned...I knew that with my body type I was just going to have to eat an insane amount of calories if I ever wanted to really grow. And with that comes some fat gain...(6.5k per day).

I am so excited about hitting the 225 mark. 4 lbs to go :D
 
Incline BB: This cros-set **** kills your energy man....

145x8 ~ Cross-Set(1 min rest) ~ 245x2
145x8 ~ Cross-Set(1 min rest) ~ 255x2
155x8 ~ Cross-Set(1 min rest) ~ 285x2
155x8 ~ Cross-Set(1 min rest) ~ 275x2
145x8 ~ Cross-Set(1 min rest) ~ 265x2

Flat DB: 2:2 Tempo
95 RP (30 sec.) @ 16 & 24 & 28 <......bah!! I am a puss!

Dips:
BW x30 - RP @ 16 & 24

Incline Cable Flyes: 3:2
70x25


<---->BW is still too low, but I am going away this weekend so I HAD to force this workout in, and I felt ok so I thought I would. I can't describe how much the crossets take out of you, its crrrrrrrazy kay? k... So yeh, pretty good workout today, decided to play around with tempo's a tad to incorporate a little more hypertrophy, but I think it did more harm than good.

All in all workout was really good I was in a hurry so my rest times were all very short for the ones I didn't list. Numbers don't look too swell, but understanding how hard those 30 rep sets are....I am happy.
 
Squats: My squats are stuck, and its because my quads are so far behind my glutes/hams ---> my knees buckle inward in the hole. So I am moving to front squats as my first exercise for the next 3 weeks or so.
245x8 ~ Cross-Set(1 min rest) ~ 375x2
245x8 ~ Cross-Set(1 min rest) ~ 405x2
245x8 ~ Cross-Set(1 min rest) ~ 425x2
245x8 ~ Cross-Set(1 min rest) ~ 425x2
245x8 ~ Cross-Set(1 min rest) ~ 425x2

Leg Curls: Super strong today.
240x30
RP at 23, then finished....bout 25 sec rest at 23 :D

Leg Press: Feet together and lower, so as to focus quads.
12 plates x30 --- RP at 15 & 24

Leg Press: Feet away and high.
14 plates x30 --- RP at 13 & 21 & 27
 
!~-BACK-~!


Low/Mid-Shin Pulls:
315x8
405x6
445x4
455x4
475x4 --- Hell yeh
465x4

Very WG Chins:
BWx30 ~ RP @ 22 (40 sec.)

RG BB Row:
225x30 RP @ 20

CG Bench: 20 sec rest b/w sets...
225 for 5x8
________

30 Min of Full-Court BBall
 
Pics!!
 
Incline BB:
165x8 ~ Cross-Set(1 min rest) ~ 245x2
165x8 ~ Cross-Set(1 min rest) ~ 275x2
165x8 ~ Cross-Set(1 min rest) ~ 295x2 --- 2nd rep was BARELY assisted.
165x8 ~ Cross-Set(1 min rest) ~ 275x2
165x8 ~ Cross-Set(1 min rest) ~ 275x2

Low Incline DB:
95 RP (30 sec.) @ 16 & 24 & 28

Dips:
BW x30 - RP @ 16 & 24

Machine Flyes: 2:2
165x25

Really starting to visually look bigger, I am weighing in consistantly at ~218
 
Front Squats: Total ATG and 2:2 tempo...just tried to hammer my quads. All rest times were 45 sec.
155x8 ~ Cross-Set ~ 245x2
155x8 ~ Cross-Set ~ 265x2
155x8 ~ Cross-Set ~ 265x2
155x8 ~ Cross-Set ~ 275x2
155x8 ~ Cross-Set ~ 275x2
155x8 ~ Cross-Set ~ 265x2

Leg Press:
650x30 --- RP at 20 for 20 sec.

Leg Curls:
240x30 --- RP at 16 for 20 sec.

Seated Calf Raises:
4 platesx30 RP @ 22 for 15 sec.

Good workout today, those front squats tore my quads up. I can tell that is definitely my weakness because that light of weight really tore me up. Its all good though, I will build them up with the quickness :D
 
Seated Mil:
145x8 ~ Cross-Set(1.5 min rest) ~ 255x3
145x8 ~ Cross-Set(1.5 min rest) ~ 265x3
145x8 ~ Cross-Set(1.5 min rest) ~ 285x3
145x8 ~ Cross-Set(1.5 min rest) ~ 265x3
145x8 ~ Cross-Set(1.5 min rest) ~ 265x3

Lateral Raises:
35x30 RP @ 20

Rear Delt Raise:
25x30 RP @ 20

BB Shrugs:
315x25


TOTALLY forgot to do curls today, will just add a little concentrated Bicep work on back day friday... Another very very solid day. Was very excited about basically every lift. I feel as though everything is just really becoming cemented and sured up from all the progress I have made. Everything just is feeling natural and easy. Very exciting....
 
Pulls from Floor:
225x8
315x8
405x3
475x1
495x1
505x1

DB Rows:
165x30 RP @ 17 for 30 sec. <------FKIN DIESEL!!!!

Chins:
BWx30 RP @ 13 & 21

Was TOAST after the Rows. Helluva workout, was jacked up headed in the gym and determined to tear **** up and did....
 
Flat BB:
225x8 ~ Cross-Set(1.5 min rest) ~ 345x2
225x8 ~ Cross-Set(1.5 min rest) ~ 345x2
225x8 ~ Cross-Set(1.5 min rest) ~ 375x2
225x8 ~ Cross-Set(1.5 min rest) ~ 355x2
225x8 ~ Cross-Set(1.5 min rest) ~ 355x2

Incline HS:
150x30 RP @ 20

Weighted Dips:
BW+30 x 30 RP @ 20

Cable Cross-Over: 2:2
110x25
 
Seated OH: On the vid the first couple were a tad high and the last one was a grinder, but I made it. The whole thing wasn't really all that pretty, but still got it out.
145x8 ~ Cross-Set(1.5 min rest) ~ 255x3
145x8 ~ Cross-Set(1.5 min rest) ~ 265x3
145x8 ~ Cross-Set(1.5 min rest) ~ 285x4 [nomedia="http://www.youtube.com/watch?v=2TNAaLRt_Hk"]YouTube - Broadcast Yourself.[/nomedia]
145x8 ~ Cross-Set(1.5 min rest) ~ 275x3
145x8 ~ Cross-Set(1.5 min rest) ~ 275x3

Lateral Raises:
35x30 RP @ 24

Rear Delt Raise:
25x30 RP @ 22

BB Shrugs:
405x23

Today was two days early for shoulders, but it was the only day my guy was gonna be able to make it anywhere in the near future so I went ahead and went with it so I could get a vid up to legitimize the lift.
 
Polynomial said:
Nice quarter press, man.

Edit: It's cool that you let your workout buddy superset curls.
Click to expand...

Quarter press? Its called a seated OH where you bring it till your elbow to shoulder is parallel to the floor....google it.

As for the "buddy superset curls" comment, I THINK you mean he is over-spotting me, which is also wrong --- his hands are an inch off of the bar at all times...if you want to be a b!tch and not believe that then thats fine with me I really could care less, but I know its a legit lift and that is all that matters. If I was in a real rack...which I will be in 2 weeks I wouldn't need a spot that intense bc I could just drop it back into the rack If I couldn't get it, here you will notice that is not the case bc we have absolute sh** for a rack, hence the need for a very very careful spot. I'd rather someone be overly careful and able to grab it if I tweak something on the way down than please someone who wants to be critical on a forum.
 
BJ, you don't need to defend that man. That's a strong ass OH press.

When I go heavy on them, I do the exact same thing (as I'm sure you've seen on my old vids)

You did a great job hitting that for 4 dude.

regular shoulder presses (military if it's standing) **** up my shoulders big time, so if I do those I go light, full ROM. Again, I do exactly like you when I go heavy.
 
Polynomial said:
Nice quarter press, man.

Edit: It's cool that you let your workout buddy superset curls.
Click to expand...
DUDE! WTF! lets see your scrawny ass post up a vid........

Dude, aint even barely spotting BJ! get out of the damn thread if you aint got nothing positive to say! THAT IS JUST PLAIN WRONG!

Last tiem i checked, you are only spose to go to your mouth and that is what BJ did!
 
Well he has been calling them Military Presses the whole time, which isn't right. Then on the youtube one he changed the name, it's misleading. I don't know if that dude was touching the bar or not, but what the hell is he gonna do back there anyways?
 
bLacKjAck. said:
Quarter press? Its called a seated OH where you bring it till your elbow to shoulder is parallel to the floor....google it.
Click to expand...

Well, I tried finding this "seated OH where you bring it till your elbow to shoulder is parallel to the floor" lift (SOHWYBITYETSIPTTF), but the best I could get was
Invalid Link Removed.

There was just some confusion flying around as to whether or not you were doing OH Press or SOHWYBITYETSIPTTF, but now we're clear.

I'm not saying you're not strong, all I'm saying is that maybe you should call the lifts what they are so that when people pushing 200+ on actual press aren't confused by your numbers.

macedaddy said:
DUDE! WTF! lets see your scrawny ass post up a vid........

Dude, aint even barely spotting BJ! get out of the damn thread if you aint got nothing positive to say! THAT IS JUST PLAIN WRONG!
Click to expand...

I did complement him on a strong quarter press! That's positive! I'm pretty sure I can't quarter press half that weight!

macedaddy said:
Last tiem i checked, you are only spose to go to your mouth and that is what BJ did!
Click to expand...

Out of context this is really hilarious. :toofunny:
 
Alexander said:
Well he has been calling them Military Presses the whole time, which isn't right. Then on the youtube one he changed the name, it's misleading. I don't know if that dude was touching the bar or not, but what the hell is he gonna do back there anyways?
Click to expand...

Well seated OH is what I meant. Not Military, when I go heavy there is NO way I am going down to my chin.

The spotter is back there to grab the bar if I tell him to bc of all the reasons I just stated. Not going to risk something tweaking in my shoulder and noone to help me get it back up....Bc I don't have a rack to just let it go.
 
bLacKjAck. said:
Well seated OH is what I meant. Not Military, when I go heavy there is NO way I am going down to my chin.

The spotter is back there to grab the bar if I tell him to bc of all the reasons I just stated. Not going to risk something tweaking in my shoulder and noone to help me get it back up....Bc I don't have a rack to just let it go.
Click to expand...
Oh ok. I just didn't think that guy would be able to do much from that position if you were to "lose" it. Do you do all of your pressing movements with short range of motion? Either way nice work.
 
Alexander said:
Oh ok. I just didn't think that guy would be able to do much from that position if you were to "lose" it. Do you do all of your pressing movements with short range of motion? Either way nice work.
Click to expand...
He can't lift it by himself no, but if I lost it he could help enough for me to SLOWLY lose it instead of it breaking my nose/neck. Feel me?

No absolutely not. But I have injured my shoulders doing these military/OH presses before from going too low...it puts a LOT of stress on my rotator cuff. When I go lighter with these I go all the way down below my chin, but when they are heavy I don't go below the bridge of my nose. All of my other presses are full ROM. I will have plenty of vids up soon.
 
bLacKjAck. said:
No absolutely not. But I have injured my shoulders doing these military/OH presses before from going too low...it puts a LOT of stress on my rotator cuff. When I go lighter with these I go all the way down below my chin, but when they are heavy I don't go below the bridge of my nose. All of my other presses are full ROM. I will have plenty of vids up soon.
Click to expand...

In my experience, most shoulder pain seems to come from benching, but you may feel it more when you do OH pressing. I cut out almost all benching and focused mainly on OH presses like standing military, log press, push press and the pain never came back. I know a couple of powerlifters that switched over to strongman and mentioned that they experienced the same thing when they switched up their training.

Put up some vids of your bench sometime. You've been putting up some big numbers there.
 
Yeh, flat bench is the next vid I am planning to get up. Or maybe a DL vid...whenever I can get my bud back in there with me. I need some help on my DL form so hopefully I can get a couple of those.
 
sick lift BJ! no way in hell I could do that lift prob even once!

for all the naysayers there UR retarted if you think his spot had any pressure on that bar whatsoever, you watch his hands float away at least twice, what good is a spot unless the guy could actually grab onto the bar before it gains momentum and crashes onto his face???

Either way solid lift, def interested in seeing a BP! you gonna do a max lift or jsut a good high weight low rep lift??? whats your last documented max?

n btw GOOD SEEIN YA BROTHA!
 
poopypants said:
sick lift BJ! no way in hell I could do that lift prob even once!

for all the naysayers there UR retarted if you think his spot had any pressure on that bar whatsoever, you watch his hands float away at least twice, what good is a spot unless the guy could actually grab onto the bar before it gains momentum and crashes onto his face???

Either way solid lift, def interested in seeing a BP! you gonna do a max lift or jsut a good high weight low rep lift??? whats your last documented max?

n btw GOOD SEEIN YA BROTHA!
Click to expand...
yo man...I dunno if I am gonna do a max or not. I hit 405x1 bout 3 weeks ago. I have something really weird going on in my abdomen right now, kinda re-aggrivated it with this lift in the video. My friend who is a kids doc thinks it is a hernia...so we will see. I have an appt. late next week. Till then I am sorta scared to go heavy, if she clears me though I am going all out.
 
For what it's worth (I missed the drama from ealier and am sad :sad: ), bringing the bar past your nose starts to incorporate your chest muscles, as well as causes some nasty stress on the shoulder joint. I usually go so that the bar (in my case DB handles) land somewhere between my nose and jaw.
 
thesinner said:
For what it's worth bringing the bar past your nose starts to incorporate your chest muscles
Click to expand...

Sounds like a good thing, no?

thesinner said:
as well as causes some nasty stress on the shoulder joint.
Click to expand...

Can you elaborate, since full ROM press was part of the 'clean and press' during the olympics, and strongmen routinely practice the log press, and neither group seems to suffer from many shoulder injuries. To the contrary, they're brutally strong men with brutally strong shoulders.
 
Polynomial said:
Sounds like a good thing, no?



Can you elaborate, since full ROM press was part of the 'clean and press' during the olympics, and strongmen routinely practice the log press, and neither group seems to suffer from many shoulder injuries. To the contrary, they're brutally strong men with brutally strong shoulders.
Click to expand...

not everyone is genetically gifted as a strongman is or will even get close to their level with ignoring genetics and taking perfaomance enhancers. they dont have brutally strong shoulders, they have brutally strong shoulder muscles and id like to hear you tell them they dont frequently suffer from injuries.

The way BJ, a recreational lifter, is using his ROM doesnt change the fact hes doing a shoulder press and is wise on his part if he knows he already is predisposed to shoulder injuries. take it fwiw and leave it alone man.
 
Polynomial said:
Sounds like a good thing, no?
Click to expand...
not if you're a bodybuilder trying to focus on shoulders. Aside from drawing energy from the chest muscles, you're also developing momentum, thus creating less force to be applied by the shoulders. Kinda like how going all the way down on squats (as opposed to parallel) causes less strain on the quadriceps.



Can you elaborate, since full ROM press was part of the 'clean and press' during the olympics, and strongmen routinely practice the log press, and neither group seems to suffer from many shoulder injuries. To the contrary, they're brutally strong men with brutally strong shoulders.
Click to expand...

Not sure where this is coming from, a lot of bodybuilders and powerlifters have had surgery done on their shoulders.

Anyhow, shear stress on the shoulder joint is the force directed on the X-plane divided by the total area of the joint. Anyhow, below parallel gets into the angles where things start to get nasty.
 
Mmmmk! So I am officially done with the 16 week program, and it feels really perfect. I am feeling a bit overtrained right now, so I am toning down my volume and increasing my rep ranges for a few weeks. Will still give it all I have, but increase rest times and only lift probably 3-4x per week.

Want to give a HUGE public thank-you to PH48 for helpin me out for the last 16 weeks. My respect for the guy has grown a lot the more I see his contribution to this board and others. Great guy. Thanks bro.

Today: Chest/Tris

Incline BB:
245x6
245x7
225x8

Flat DB: 3:2 Tempo
100x8
100x8
100x7

HS Incline: 2:2
120x13
140x12
140x12

RG Bench:
225x8
225x8
195x8

V-Bar Pressdown:
200x10
200x10
180x10


Felt really good today. Everything just kinda went up. The lighter volume felt nice, rest b/w sets was right at 2 minutes till tri's, then it was around 1 min. I haven't taken this much rest b/w sets in 16 weeks..:D

Gonna get a new Mil vid up thurs. with a little tutorial of each of the plates :D. I love you G-S!
 
Hit a little back yesterday...

DB Rows: Left arm was x11 everytime...go figure...
175x12
175x12
175x12
175x12

Chins:
BWx12 - 12 - 12 - 12

Low Cable Pulls:
150x10
150x10
150x10
150x10

Everything felt real good...got pretty nauseous towards the end of the workout, dunno what that was all about.
 
Ok guys I am still in my de-load phase. So the weights won't be really impressive. Nevertheless this thing WILL GO ON!!

DB Military - Full ROM:
90x10
100x10
100x10
100x10

BB Shrugs:
405x10
405x10
405x10
405x10

DB Laterals: 2:2
25x12
25x12
25x12
25x12

DB Rear Delt Raise:
20x12
20x12
20x12
20x12

Everything felt light and good. Smooth day. I felt pretty strong actually. Those DB's are pretty heavy to be tossin so smooth.
 
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