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  1. jgasper

    JGaspers Log

    Feb 26th Dynamic (Speed) Squat / Deads. Speed Box Squats 305x2/2/2/2/2/2 Banded Low Rack Pulls w/ #3 Band. 135x5 185x5 225x5 275x5 315x1 405x1 *Static hold at the top of last rep. Reverse Hypers 10/10/10 Hypers 10/10/10 Weighted Ab Pull Downs 50x20/20/20/20 -Ran out of time and missed...
  2. jgasper

    JGaspers Log

    Feb 24th Dynamic Bench Banded Bench w/ #1 Minis 135x15/15 w/u 225x3 *Anchored to the bottom of the power rack. Incline Reverse Bench w/ #5 Large 225x10 315x5 405x3 455x1 475x1 *The bands lessened the resistance at the bottom through mid-press, mid-press through lockout full weight of the...
  3. jgasper

    JGaspers Log

    Max Squat Good Mornings 135x10 225x5 315x3 405x3 Summo RDLs 135x10/10/10/10 Reverse Hypers 10/10/10 Hypers 10/10/10 Weighted Decline Crunches w/45lb Plate 10/10/10 Seated Calves 120x15/15/15
  4. jgasper

    JGaspers Log

    Sunday Feb 13th Max Bench Low Incline Bench 135x10/10 w/u 225x3 275x3 295x1 315x1 335x1 Seated Military - from the pins 135x5 155x5 175x5 195x2 215x1 Oly Bar Skull Crushers 135x10/10/10/10 BB Rows 135x10 225x5 275x5 315x5 DB Side Laterals 25x10/10/10/10 BB Shrugs 225x10 315x10 405x10...
  5. jgasper

    JGaspers Log

    Dynamic Squat & Deads 14" Box Squats 135x10/10 w/u 285x2/2/2/2/2/2/2 -70% of 405lb low box. RDLs 315x5/5/5/5/5 -70% of 450lbs. Reverse Hypers 10/10/10 Hypers w/ a 45lb plate 8/8/8 GHRs 3/3/3 -I still suck at these d@mn things! One Giant Set, no rest between sets. Weighted Ab Pull Downs...
  6. jgasper

    JGaspers Log

    Tuesday Feb 8th Max Squat & Deads Box Squats 135x5/5 w/u 225x3 315x3 405x3 500x1 525x1 535x1 Rack Pulls from the knees 315x3 405x3 495x3 585x1 675x1 765x1 Done here due to headache and stomach issues. May try to make up for the missed assistance lifts tomorrow. Today’s ( Feb 11th )...
  7. jgasper

    JGaspers Log

    Tuesday Feb 1st Max Squat & Deads Good Mornings. 135x10 225x3 275x3 315x3 365x3 385x3 405x3 Rack Pulls - 4" off the floor. 135x10 225x 5 315x5 405x5 Summo RDLs 225x5 315x5 405x3 455xFAIL Lat Pull Downs - Spade Grip. 100x10 125x10 150x10 175x10 Rest of the workout was called off do to the...
  8. jgasper

    JGaspers Log

    Max Bench Training reevaluated, back to what I know works for me. Floor Presses 135x10 225x3 275x3 295x3 315x3 325x3 335x1 345x1 Reverse Band Skull Crushers #4 225x5/5/5/5 JM Presses 225x5/5/5/5 Tricep Push Downs w/ Rope 50x20/20 Seated DB Presses 55x5/5/5/5 Side Laterals w/ #1 Band...
  9. jgasper

    JGaspers Log

    Deads! Deads - Rack Pulls (3" below the knee) 225 x5/5/5 (w/u) 315x5 405x1 495x1 505x1/1/1 Squats 135x5/5 (w/u, 5sec hold/stretch at the bottom) 225x5 275x3 300x1 315x1 365x1 405x1 425x1 BB Shrugs 135x25 225x20 315x15 405x10 500x5 DB Hammers 55x10/10/10 Banded Preacher Curls 15/15/15 (#2...
  10. jgasper

    JGaspers Log

    Jan 25 2011 AM Cardio - 20 Minutes Stationary Bike. PM Cardio - 20 Minutes Stationary Bike. Rep Bench Bench Warm-Up 135x15 135x15 225x10 Bench - Reps 315x10 335x8 355x5 Wide Grip Bench 225x10/10/10 Close Grip Bench 225x10 275x8 315x4 Seated DB Press 55x8/8 Front Laterals w a 45lb Plate...
  11. jgasper

    JGaspers Log

    WK2, Squats. ~20 minutes Stationary Bike. Squats - WK6 of 16 295x5/5/5/5/5 Banded Deads w/ #4 Med Band 135x5/5/5/5/5 Shrugs - Reps 135x20 225x20 315x15 405x15 Super Set DB Hammer Curls - Seated 55x10/10/10 Oly BB Curls 65x10 85x10 105x10 Super Set Lat Pull Downs - Spade Grip...
  12. jgasper

    JGaspers Log

    WK2, Max Bench. Bench Warm Up 135x15 135x15 225x10 Bench -WK8 of 16 (Repeat) 315x5 335x5 360x5 380x3/1/1 405x1/1/1/1/1 415x1 Wide Grip Bench 225x5/5/5/5/5 CGB 225x10 275x8 315x5 Banded Bench w#2 Super Mini (see pics in previous post) 135x10 185x10 225x5/5/5 Front Laterals w/ 45lb Plate...
  13. jgasper

    JGaspers Log

    WK1, Deads(WK4 of 16) Deads Warm Up 135x5 225x5 315x5 Deads - WK4 of 16 335x1/1/1/1/1/1 *Super easy and light, but Ill stick to the program. Form is looking good. Squats Warm Up 135x10 135x10 *Had wrists resting over the collars (easier on my shoulders) and I was coming up when I misjudged my...
  14. jgasper

    JGaspers Log

    Just tweaking training a bit, no Big changes. WK1, Rep Bench. ~Jan. 18th~ Bench - Warm Up 135x15/15 225x10 Bench 315x10 352x8 335x6 Wide Grip Bench 225x10/10/10 *Hands to the rack. Kept light due to the stress on the shoulders. Close Grip Bench 225x10 275x10 315x5 Seated DB Press...
  15. jgasper

    JGaspers Log

    WK8, Max Bench. Had a little shoulder pain and I also hit a wall tonight at 380. I would like to associate it with diet, but I think it was just a bad day. Ill continue at "WK8 of 16" on the bench program until I compete it in its entirety. Bench Warm Up 135x15/15 225x10/10 Bench, WK8 of 16...
  16. jgasper

    JGaspers Log

    WK7, Deads Rack Pulls #3 - Just Below the Knee. WK3 of 16. 135x10 225x5 315x5 405x1 495x1 585x1 Summo RDLs 135x10 225x8 315x5 405x3 Leg Curls 100x20/20 Decline Crunches 15/15 Leg Raises 10/10 Side Bends w/ 45lb Plate 10/10 Trunk Twists w/ Standard Bar 35/35 Hypers 10/10
  17. jgasper

    JGaspers Log

    WK7, Rep Bench. Bench Warm Up 135x15/15 Rep Bench 225x20/20/20/20 Skull Crushers w/ #2 Super Mini Bands 15/15/15/15 Yate's Rows 135x15 135x15 225x10 315x5 Lat Pull Downs - Wide 150x5/5/5/5 Supplements; KOtic & Whey. PWO - 100gr of Carbs (liquid form), 10 min later 66 grams of Whey then a...
  18. jgasper

    JGaspers Log

    WK7, Max Bench. Been off for three days due to illness. Back today with a little post sick weakness. Warm Up 225x5/5/5/5/5 Bench 290x5 315x5 335x5 360x5 380x5 CGB 135x20 225x10 315x5 Reverse Band Press w/ Lg Band 315x10 405x5 455x1 505x1 Reverse Grip Press w/ Lg Band 405x3/3 *Burnt out at...
  19. jgasper

    JGaspers Log

    WK6, 4am Rep Bench. Bench Warm Up 135x15/15 Rep Bench 225x15/15/15/15/15 *Gave the joints a break today and lightened it up a bit. #3 Small Band Overhead Extensions 15/15/15/15/15 CGB 225x5 250x5 270x5 290x5 315x5 Lat Pull Downs - Wide 150x5/5/5/5/5 BB Rows 225x5/5/5/5/5 Supplements...
  20. jgasper

    JGaspers Log

    (Jan. 2 2011) WK6, Squats & Core. Squats Warm Up 135x5 225x5 Squats - WK3 of 16 265x5s 265x5s 265x5m 265x5m 265x5n Leg Extensions 100x20/20 RDLs 135x10 225x5 315x5 405x5 425x5 Leg Curls 100x20/20 Giant Sets Decline Crunches 10/10 Leg Raises 10/10 Side Bends w/ 45lb Plate 10/10 Trunk...
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