Light Weight, Light Weight!!!!

[BigJavs]

I'm starting this journal to keep track of my progress as I lift more and more weight. My main goal is to get as strong as naturally possible. My girlfriend has agreed to follow me on this journey so I'll be keeping track of our progress together.

Stats
Height: 6ft1inch.
Age: 25
Started training for strength in October 2008 only to skip training for all of December and losing some of the strength I gained.


Current PRs:

Bench: 303x1
Press: 205x1
Squat: 355x1
Deadlift: 460x1

Its pretty lame that I can bench more than I can squat but hopefully that will change soon. I'm recovering from a groin injury so I'm only doing one squat day a week for now because that's working well for me, but hopefully I'll add a DE Squat day soon.

UPDATE: As of May 6, I can officially squat more than I can bench.

[BigJavs]

Friday, February 20th, 2009

DE Bench Day
Me: 8 sets of 3 @ 145lbs.
G/f: 8 sets of 3 @ 45lbs.

Rolling DB Triceps Extensions
Me: 3 sets of 6-10 reps @ 50lbs. DBs
G/f: 3 sets of 6-10 reps @ 12lbs. DBs

Lat Pulldowns
Me: 4 sets of 10-12 reps @ 165lbs.
G/f: 4 sets of 10-12 reps @ 60lbs.

Lateral Raises
Me: 3 sets of 10-12 reps @ 30lbs. DBs
G/f: 3 sets of 10-12 reps @ ??lbs. DBs

Hammer Curls
Me: 3 sets of 10-12 reps @ 25lbs. DBs
G/f: 3 sets of 10-12 reps @ 10lbs. DBs

Plate Pinching
Me: 3 sets for time w/ a 45lbs. plate.

[Contrail]

Where's the squats!?

[kaisermetal]

where are the deadlifts?

too much isolation, why don't you try some compounds?

[KSC]

Go easy fellows, this looks like a westside routine. Westside calls for some isolation stuff after the main exercises. Keep it comin' javs

[BigJavs]

Yeah, I should have mentioned we are doing a Westside Barbell style routine. Today was Maximal Effort Upper Body.

ME Bench Day
February 23, 2009

Bench Press
Me: 235lbs. x 3
240lbs. x 2 (2 reps went up so easy, I thought for sure I could get a third one up but I just failed at the bottom of the third rep)
Girlfriend(G/f): 70lbs. x 3

Incline DB Bench Press
Me: 3 sets of 6 reps with 75lb. DBs
G/f: 3 sets of 6 reps with 20lb. DBs

Seated DB Cleans
Me: 1 set of 15 reps with 25lb. DBs
1 set of 10 reps with 30lb. DBs
G/f: 2 sets of 12 reps with 10lb. DBs

One-Arm DB Rows
Me: 4 sets of 8-10 reps with an 80lb. DB
G/f: 4 sets of 8-10 reps with a 20lb. DB and 25 lb. DB (2+2)

Standing Cable Crunch
Me: 3 sets of 15 reps @ 170lbs.
G/f: 3 sets of 15 reps @ 100lbs.

Squats, Cleans etc. on Wednesday :cool:

[BigJavs]

Wednesday, February 25, 2009
Squat Day

Back Squat
Me: 205lbs.x 5 x 3 sets
G/f: 75lbs. x 5 x 1 set
80lbs. x 5 x 1 set
75lbs. x 3 x 1 set

Power Clean
Me: 155lbs. x 3 x 1 set
150lbs. x 3 x 1 set
145lbs. x 3 x 2 sets
G/f: 60lbs. x 3 x 5 sets (from Hang Position)

Cable Pull-Throughs
Me: 225lbs. x 3 x 3 sets
G/f: 110lbs. x 3 x 3 sets

Happy to break the 200lb. mark on the squats. Halfway to 400! :D

[BigJavs]

Friday, February 27, 2009
DE Upper Body Day

DE Bench
Me: 150x3x8 sets
G/f: 45x3x8 sets

Rolling Triceps Extensions
Me: 60x6x3 sets
G/f:15x6x3 sets

Lat Pulldowns
Me: 165x8x4 sets
G/f: 75x8x4 sets

DB Overhead Press
Me: 70x12x1 set
75x6x2 sets
G/f: 15x10x3 sets

Hammer Curls
Me: 30xfailurex3 sets
G/f: 20xfailurex3 sets

Standing Cable Crunch
Me: Worked up to set of 240lbs.
G/f: Worked up to set of 120bs.

[BigJavs]

ME Bench Day
March 2, 2009

BP
Me: 240x3 PR
245x3 PR again
G/f: 75x3 PR
80x2

Incline DB BP
Me: 75x12
85x5 PR
85x4
G/f: 20x10
25x6x2 sets PR

Seated Cable Row
Me: 165x12
180x10
210x10x2 sets PR
G/f: 60x12
75x10x3 sets PR

Face Pulls
Me and G/f : whateverx3 sets

[K.Diesel]

Hey Javs, what are your height and weight stats? And if you have a youtube link to those rolling tricep extensions, can you post it? I was doing something that looked like those sound a month or two ago after I saw it on a WS video on YT. Never got a name for it though, I think I ended up calling them the same thing.

[BigJavs]

K.Diesel,

I put my stats on my intro post.

As far as the rolling triceps extensions, they are probably the same move you're thinking of. The Westside guys do them in this video: http://www.youtube.com/watch?v=Ma-9KdEVtpg
Probably the same video you mention. How do they work for you? They kill my triceps but they kind of make my elbows hurt.

[BigJavs]

Wednesday, March 4, 2009

Back Squat

Me: 215x5 Form was horrible
205x5x2 sets Form was still bad.
G/f: 60x5x3 sets. Deloaded to concetrate on proper depth.

Deadlift

Me: 315x3 double overhand grip
325x5 with straps
G/f: 115x5

[BigJavs]

Friday, March 6th, 2009
DE Bench

Me: 155x3x8 sets
G/f: 45x3x8 sets
Reps done explosively with rest in between sets kept to 45-60 seconds.

Triceps Pushdowns
Me and G/f: 3 sets of whatever

Lat Pulldowns
Me: 185x8-10x 3 sets
G/f: 90x10x3 sets

DB Shoulder Press
Me: 75lb DBs x12
80lb DBs x 5
80lb DBs x 4
G/f: 20lb DBs x 8
25lb DBs x 6 x 2 sets

Hammer Curls
Me and G/f: 3 sets x whatever

[BigJavs]

Monday, March 9th, 2009
ME Bench Day
Me: 250x1
245x2
245x1 (Realized I kinda cheated last week so I wanted to make sure I touched my chest at the bottom of my reps this time. I feel like I probably could have got 245 for a legit triple if I hadn't gone for 250 first.)
G/f: 80x1
75x2

Incline DB Bench Press (30 degree angle)
Me: 85lb DBs x 7
90lb DBs x 2
85ers x 5
85ers x 4
G/f: 25ersx6x 3 sets

Seated Cable Rows
Me: 180x12
210x10
225x10 (shitty form)
215x10 PR
G/f: 75x10x3 sets
90x10

Face Pulls
Me and G/f: 3 sets each x whatever

Barbell Russian Twists
Me: Bar+35lb plate x 10 x 3 sets
G/f: Bar x 10 x 3 sets.

[BigJavs]

Wednesday, March 11, 2009

Back Squat
Me: 185x5x3 sets
G/f: 65x5x3 sets (We reduced weight to work on depth/knees sliding issues)

Deadlift
Me: 340x5
G/f: 125x5

[BigJavs]

Thursday, March 12, 2009
DE Upper Body
Me: 155x3x8 sets
G/f: 50x3x8 sets

Tate Presses
3 sets each

J-Pulldowns
4 sets each

Press
Me: 155x5x2
155x4x1 (I don't think I rested enough before my last set)
G/f: 55x5x3 sets

Zottman Curls
3 sets each

[BigJavs]

Monday, March 16, 2009
ME Upper Body

Bench Press
Me: 250x2
250x1
G/f: 75x3

Incline DB Bench Press (30 degrees)
Me: 75lb. DBs x 9
75x5
75x8
G/f: 25lb. DBs x 8 (PR)
25x6x2 sets

Face Pulls
3 sets each

[K.Diesel]

K.Diesel,

I put my stats on my intro post.

As far as the rolling triceps extensions, they are probably the same move you're thinking of. The Westside guys do them in this video: http://www.youtube.com/watch?v=Ma-9KdEVtpg
Probably the same video you mention. How do they work for you? They kill my triceps but they kind of make my elbows hurt.

Sorry for the way late response, but I've been traveling quite a bit lately and slowly catching up.

I apologize, I have no idea how I missed the stats in your 1st post. And yes, that's the video! I have the same thought about the exercise, triceps seem like they get good work but I feel like my elbows are taking a beating. I don't use them much because of it.

[BigJavs]

K.Diesel,

No prob. You didnt miss my stats as I added them after you asked me. As far as the rolling triceps extensions, I tried Tate Presses last DE day which I seem to like better and are easier on the elbows imo.

[BigJavs]

Wednesday, March 19, 2009

Back Squat
Me: 195x5x3 sets (Felt pretty easy, but I felt my knees slide a little at the bottom of some of my reps. I think staying tight and going slow and keeping my knees out will fix this 99% of the time)
G/f: 70x5x3

Deadlift

Me: 360x5 (Gassed horribly on the last two reps)
G/f: 135x5

[BigJavs]

Friday, March 20, 2009

DE Bench
Me: 135+mini bands x3x8 sets
G/f: 55x3x8

Tate Press
Me: 30x12x1
35x10x2
G/f: 15x6x3

Kroc Rows
Me: 60x20x2
G/f: 15x20x2

Lat Pulldowns
Me and G/f: 3 sets each

DB Shoulder Press
Me: 75sx10
85sx0 fail
75sx6
75sx5
G/f: 25sx6
25sx3 (tweaked shoulder a bit on the last rep)

I liked working with the mini bands. Never done that before....and lol at the looks I got from the few other people at the gym.

[BigJavs]

Monday, March 23, 2009
AM SESSION


Back Squat
205x5x3

Decided to try out getting a couple extra squat workouts a week in the morning to try to get my squat up asap. Given my current unemployed status, all I'm doing is training, eating, sleeping and reading about training so I think as long as I eat enough, it shouldn't be a problem.

As for my post-workout meal, I ate me a McGangBang. For those who aren't familiar, behold:
http://2.media.tumblr.com/i2dw5nf19jro41tdFdRfIdXZo1_500.jpg

[BigJavs]

Monday, March 23, 2009
PM SESSION
ME Bench

Bench Press (in the Power Rack due to people taking their sweet time on the Bench Press stations)

Me: 250x3 PR
G/f: 75x2 (failed the last rep)
2nd attempt: 75x3 PR (first two reps went up easy)

DB Bench
Me: 85x8 PR
85x6
85x5
G/f: 25x8
25x6x2 sets

Face Pulls
3 sets each for both of us

Standing Cable Crunch
Me: 200x10x3 sets
G/f: 80x15x3 sets

Swiss Ball Cable Crunch
Me: 80x10x2 sets
G/f: 20x10x2 sets

[powerandvelocity]

The burger looks good and congrats with the PRs.

[BigJavs]

thanks man.

Wednesday, March 25, 2009

Back Squat
Me: 215x5x3 sets PR
G/f: 80x5x1
80x3x2

Deadlift
Me: 375x5 (with straps cuz i have baby fingers and my grip sucks) PR
G/f: 140x5

[BigJavs]

Friday, March 27, 2009
DE Bench

Bench Press
Me: 135+mini bands x3x8
G/f: 50x3x8

Triceps Pushdown
3 sets each

Kroc Rows
Me: 65x22x2
G/f: 15x20x2

Press
Me: 95x10x2
95x8x1 w/ split jerk at the end to look cool

Curls
G/f: 1 set

I was going to do farmers walks w/ 105lbs. DBs. I got about 15 feet when i realized I had to poop. So I cut off my gfs curls to hurry back to our place. I could probably count the run from our cul-de-sac, up the stairs and to the bathroom as HIIT cause I've never flown up to my apartment with such speed and agility.


Too much beef today :(

[BigJavs]

Monday, March 30, 2009
AM Squat Session

Back Squat
225x5x3 PR

Oh, the abominations I saw at the gym today... It's surprising how most of the gym going population can keep working out the way they do without seriously hurting themselves. :confused:

[BigJavs]

Monday, March 30, 2009
PM SESSION
ME Bench

Bench Press
Me: 255x2x2 (failed)
G/f: 80x2
2nd attempt - 80x3 PR

DB Bench
Me: 85x8
85x6x2
G/f: 20x8x3

Lat Pulldowns
3 sets each 6-10 reps

Face Pulls
3 sets each

My last warmup set on the bench was 240x1 and it felt so easy I thought 255 would be a piece of cake. I think my form was wack. If my form was better I think I would have got 3 reps.

[BigJavs]

Wednesday, April 1, 2009
Lower Body

Back Squat
Me: 235x5x3PR
G/f: 80x5x3 PR

Deadlift
Me: 385x5 PR
410x1 PR (both with straps)
G/f: 150x5 PR

Pull Throughs
Me: 200x10x2

If anyone can give me some tips on improving my grip, I'd appreciate it :o

[BigJavs]

If anyone wants to critique my form here's the video of last nights workout. I love playing with moviemaker lol.

<object width="660" height="525"><param name="movie" value="http://www.youtube.com/v/zo2C9ZAaZs0&hl=en&fs=1&rel=0&color1=0x3a3a3a&color2=0x999999&border=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/zo2C9ZAaZs0&hl=en&fs=1&rel=0&color1=0x3a3a3a&color2=0x999999&border=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="660" height="525"></embed></object>

Here's my g/f Regina:

<object width="660" height="525"><param name="movie" value="http://www.youtube.com/v/-Zx0IFIJ_dM&hl=en&fs=1&rel=0&color1=0x402061&color2=0x9461ca&border=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/-Zx0IFIJ_dM&hl=en&fs=1&rel=0&color1=0x402061&color2=0x9461ca&border=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="660" height="525"></embed></object>

[BigJavs]

Friday, April 3, 2009
DE Bench

Bench
Me: 145+mini bands x3x8
G/f: 60x3x8

Press
Me: 95x3, 115x3, 135x3, 155x3, 185x0, 185x0, 185x1 push press
G/f: 45x5, 50x5, 55x0, 55x3, 60x0, 60x1 push press

Bent Over Rows
Me: 95x12, 115x10, 135x8, 135x7
G/f: 45x8, 45x10, 50x10, 55x10

Triceps Pushdown
3 sets each

Curls
3 sets each

DB Shrugs/Static Holds
Me: 105 for 3 sets

[BigJavs]

Monday, April 6, 2009
Max Effort Upper Body

Floor Press
Me: 245x2, 245x3
G/f: 80x2x2

DB Bench
Me: 85x9 PR, 85x5x2
G/f: 25x9 PR, 25x8, 25x6

Iso-Lateral Row Machine
4 sets each

Face Pulls
3 sets each

[BigJavs]

Wednesday, April 8, 2009

Back Squat
Me: 245x5x3 PR
G/f: 85x5x3 PR

Deadlift
Me: 400x3.5
G/f: 160x5 PR

I felt extremely weak this workout. The first rep at 400 felt heavier than the 410 I did last week. I don't know if it was because I didn't eat enough throughout the day or what.:confused::mad:

[BigJavs]

Thursday, April 9, 2009
DE Bench

Bench
Me: 145+mini bands x3x8
G/f: 60x3x8

Iso Lateral Pulldowns (One Arm)
Me: 90x8, 90x8, 80x8, 80x8
G/f: 45x10, 35x10x3

One Arm Standing DB Press
Me: 70x5, 75x5, 70x4
G/f: 15x8, 20x8x2

Rolling Triceps Extension
Me: 50x8, 50x8, 50x10
G/f: 12x10x2, 15x10

Curls
3 sets each

[BigJavs]

Monday, April 13, 2009
ME Bench

Floor Press
Me: 250x1, 250x1:mad:
G/f: 85x1, 85x1

DB Bench
Me: 85x10 Rep PR, 85x7, 85x5
G/f: 25x10x3 Rep PR

Iso Lateral Row
Me: 100 per arm x 10-12 x 4
G/f: 45x10, 55x10x3

Face Pulls
3 sets each

[BigJavs]

Wednesday, April 15, 2009
Squat/Deadlift Day

Back Squat
Me: 250x5x3 PR
G/f: 90x5, 90x3, 90x2

Deadlift
Me: 400x0, 400x4
G/f: 185x4, reset, x1

and one power clean at 135

[BigJavs]

Thursday, April 16, 2009
DE Upper Body

Bench
Me: 115+mini bandsx3x10
G/f: 45x3x10

Tate Press
Me: 30x12, 35x10, 35x8
G/f: 12x10x3

Iso Lateral Pulldowns (one arm at a time)
Me: 80x10x3
G/f: 35x10x3

One Arm Standing DB Press
Me: 70x7, 70x5, 70x4
G/f: 25x10x3

Curls
3 sets each

[BigJavs]

Monday, April 20, 2009
ME Upper Body

Bench Press
Me: 260x2, 260x2 (I guess that's a PR)
G/f: 85x1, 85x1

DB Bench Press
Me: 90x6 PR, 90x5x2
G/f: 30x8 PR, 30x6, 30x5

Iso Lateral Row
Me: 90 per armx13, 100x12x3
G/f: 45x12, 55x10x3

Plate Raises
Me: 45x10x3
G/f: 10x10x3

[BigJavs]

Wednesday, April 22, 2009
Squat and Deadlift Day

Back Squat
Me: 255x5x3 PR
G/f: 90x2, 90x1x2

Deadlift
Me: 400x4.5 (only a few inches from lockout)
G/f: 185x5 (hitching the last few)

Back Extensions
Me: 25x8x2

[BigJavs]

Friday, April 24, 2009

Bench
Me: 260x2, 260x1
G/f: 85x2x2

Triceps Machine
3 sets each

Iso Lateral Pulldown
3 sets each

One Arm DB Press
Me: 70x7, 70x5x2
G/f: 25x7x3

[BigJavs]

Monday, April 28, 2009
ME Bench

Bench Press
Me: 245x3, put shirt on, 315x1, 365x1, 405x1
G/f: 85x2x2, shirt on, 95x1x2

[BigJavs]

Wednesday, April 29, 2009
Squat/Deadlift

Back Squat
Me: 260x5x3 PR
G/f: 90x2, 90x1, reverse band, 95x5x3

Rack Pull
Me: 405x5
G/f: 165x4, 200x0, 185x2

Pull Throughs
Me: 200x10x3
G/f: 80x10x3

[BigJavs]

Friday, May 1, 2009
DE Bench

Bench Press
Me: 135x3x8
255x3 PR
G/f: 50x3x8

One Arm DB Press
Me: 70x8 PR, 70x5, 70x3
G/f: 25x10x3

Triceps Pushdown
3 sets each

YTWLs
2 sets each

Curls
Me: 4 sets

[BigJavs]

Monday, May 4, 2009
ME Bench

Bench Press
Me: 260x2, 260x1 Bench is officially stuck :mad:
G/f: 85x3 PR

DB Bench
Me: 90x7 PR, 90x6, 90x5
G/f: 30x8, 30x5, 30x2

DB Row
Me: 90x8x3
G/f: 25x8, 30x8x2

Face Pulls
3 sets each

[K.Diesel]

Javs, what kind of shirt are you using? You can bench 260x2 raw but last week you hit 405 in a shirt - that's unbelievable! If it's IPF legal, I may be ordering one sooner than later because I'm definitely wearing one at the state championships this year.

Plus, does your gf help you put your shirt on or someone else? - that's not a trick question, I'm really curious b/c my wife is often at the gym when I am. She doesn't think she's strong enough to put on one me, but if I can point to someone else who's sig.other helps him, maybe it'll sway her. That way, I won't have to explain what a bench shirt is every time I ask someone to help me put one on at the gym.

[BigJavs]

K.Diesel,

It's a Inzer Rage X single ply. It's really small on me so there was no way I could touch. I got about to about 4 or 5 inches off my chest and the bar wouldn't go any lower than that. Maybe I shouldn't count it but since it was my first time in a shirt so I wrote it down.

The shirt was given to me by a pl'er that was temporarily in LA and I met at the gym. This was a big guy and it took us 30 minutes to put it on even with those slip on thingies. My hands went completely numb and went dead right before he told me to try 405 lol. There is no way that my g/f could get it on me. Maybe if I had a shirt that actually was my size though.

[BigJavs]

Wednesday, May 6, 2009

Back Squat - worked up to a 3rm
Me: 250x3, 265x3, 275x3, 300x3
G/f: 90x3, 95x2, 95x1, reverse band with minis, 105x3, 115x3, 135x2

Reverse Band Deadlift w/ mini bands
Me: 405x5
G/f: 205x5, 225x2

[BigJavs]

Thursday, May 7, 2009
DE Bench

Bench
Me: 135+mini bandsx8x3 w/ varying grips
felt good so went for a 3RM: 260x3 PR!!! finally!
G/f: 45+microx8x3 w/ varying grips

One Arm DB Shoulder Press
Me: 70x8, 70x7, 70x4
G/f: 30x5, 25x8x2

One Arm DB Rows
Me: 90x9x3
G/f: 30x9x3

[BigJavs]

Monday, May 11, 2009
ME Bench

Bench Press
Me: 265X2, 265X1
G/f: 90X0, 90X0

Dumbbell Bench Press
Me: 90X8 PR, 90X6X2
G/f: 30X8, 30X6X2

Tate Press
Me: 30X12X3
G/f: 10X10, 15X10X2

Face Pulls
3 sets each

[BigJavs]

Wednesday, May 13, 2009
ME Lower Body

Box Squat w/ box set to below parallel
Me: 225x5, 245x3
G/f: 70x5, 75x2

Rack Pulls (below the knee)
Me: 410x5 PR
G/f: 170x5 PR

[BigJavs]

Thursday, May 14, 2009
DE Bench

Bench Press
Me: 135+minisx3x8, 262.5x2
G/f: 47+microsx3x8

One Arm Standing DB Press
Me: 70x8x3 PR
G/f: 25x9, 25x6x2

YTWLs
2 sets each

Plate Raises
Me: 45x10, 45x4+35x6

Hammer Curls
Me: 25x12, 25x4

Got some adjustable wrist weights that can go up by a 1/4 pound up to 2.5lbs each. So know we can experiment with microloading.

[BigJavs]

Monday, May 18, 2009
ME Bench

2-Board Press
Me: 285x3, 295x1
G/f: 90x3

DB Bench Press
Me: 90x8x2, 90x7 Rep PR
G/f: 30x8x3 PR

DB Holds
Me: 90x time x 1 set

[BigJavs]

Wednesday, May 20, 2009
ME Lower Body

Box Squat (set to below parallel)
Me: 235x5 PR
G/f: 72x5 PR

Deadlift - test 1rm and grip
Me: 385x1, wrist straps on, 445x1, 450x0
G/f: 205x1, 225x0, 215x0

[BigJavs]

Thursday, May 21, 2009
Repetition Method Bench

Bench Press
Me: 135x22, 135x12, 135x17
G/f: 45x15, 45x12, 45x10

Press
Me: 165x5, 170x4, 185x2
G/f: 55x2

Machine JM Press
3 sets each

[BigJavs]

Monday, May 25, 2009
ME Bench

2-Board Press
Me: 295x2 PR
G/f: 95x2 PR

Incline DB BP
Me: 80x8x3
G/f: 25x10, 30x5x2

DB Rows
Me: 95x6x2, 95x7
G/f: 35x5x3

Face Pulls
3 sets each

[BigJavs]

Tuesday, May 26, 2009

Box Squat (set to below parallel)
Me: 245x5 PR
G/f: 75x5 PR

Power Clean (mostly working on form)
50x3x3
135x3x5

Back Extensions
Me: 2 sets with a 50lb. bar on my back.

[BigJavs]

Thursday, May 28, 2009

Dynamic Bench
Me: 95+mini bands+micro bands x3x8
G/f: 55x3x8

One Arm DB Press
Me: 75x8, 75x6, 75x4
G/f: 30x3, 25x5x2

DB Holds/Shrugs
Me: 110lbs x time

[BigJavs]

Monday, June 1, 2009
ME Upper Body

1-Board Press
Me: 300x1 PR
G/f: 85x1 PR

Incline BP
Me: 205x6, 185x8, 185x9
G/f: 65x6, 65x6, 65x4

Seated Row
Me: 180x12, 195x10x2
G/f: 75x10x3

Face Pulls
3 sets each

[BigJavs]

Tuesday, June 2, 2009
Squat/Deadlift

Back Squat
Me: 315x3 PR
G/f: 100x3 PR, 105x3 PR

Sumo Deadlift
Me: 385x1, 405x0
G/f: 205x1, 215x0x3 (almost got it all three times)

[BigJavs]

Wednesday, June 3, 2009
Dynamic Upper Body

Bench Press
Me: 105+mini and micro bands x3x8
G/f: 55+micro bandsx3x8
225 test : 7 reps

DB seated shoulder press
Me: 75x8, x6, x6
G/f: ????

Tate Press
3 sets each

Cable Rows with towel
Me: 185x10, x10, x20
G/f: no towel x 3 sets

[BigJavs]

Friday, June 5, 2009
Extra Workout

Speed Deadlifts
225+mini bandsx1x8

Good Mornings
115x10

Smith Machine Towel Rack Pulls
245 for time x 3 sets

Plate Pinch
4 5lb plates per hand for time x 3 sets

Curls
3 sets

[BigJavs]

Monday, June 8, 2009
ME Upper Body

1-Board Press
Me: 290x1, 305x0, 305x0
G/f: 87x1 PR, 90x1, PR, 95x1 PR

DB Bench Press
Me: 100x6, x4, x3
G/f: 30x8x3

Scarecrows w/ Free Motion machine
3 sets each

[BigJavs]

June 9, 2009
ME Squat/Deadlift

Squat
Me: 320x1, 320x1
G/f: 110x3 PR, 115x3 PR

Reverse Band Deadlift w/ mini bands wrapped around safeties on second peg from top wrapped around 4 times
Me: 495x1
G/f: 255x1

[BigJavs]

Tuesday, June 16, 2009
ME Upper Body

Bench Press
Me: 275x1, 280x1, 285x0, 285x1 PR
G/f: 90x1, 95x0, 95x0

DB Bench Press
Me: 100x6, 100x4, 100x3
G/f: 35x3, 35x4, 35x2

Scarecrows
3 sets each

[BigJavs]

Wednesday, June 17, 2009
ME Lower Body

Back Squat
Me: 320x??? some guy walked up and proceeded to grap my torso and help me with my second rep. I told him to get away from me and I did a third rep. So I did 1, then douchebag came and touched me on the second, and I did a third unassisted.
G/f: 120x2

Reverse Band Deadlift
Me: 500x0x3 :(
G/f: 260x1 PR

Good Morning
Me: 135x11

Pretty shitty session. I hate commercial gyms. :cool:

[Gary Gibson]

Wednesday, June 17, 2009
ME Lower Body

Back Squat
Me: 320x??? some guy walked up and proceeded to grap my torso and help me with my second rep. I told him to get away from me and I did a third rep. So I did 1, then douchebag came and touched me on the second, and I did a third unassisted.
G/f: 120x2

Reverse Band Deadlift
Me: 500x0x3 :(
G/f: 260x1 PR

Good Morning
Me: 135x11

Pretty shitty session. I hate commercial gyms. :cool:

Don't you hate that crap?

A hearty congrats to your girlfriend on her string of PRs! And to you on your new squat and BP.

[BigJavs]

thanks gary, and yes, i was PISSED.

[BigJavs]

Thursday, June 18, 2009
DE Upper Body

Bench Press
Me: 145+minis x3x8
G/f: 45+microsx3x8

Cable Rows/Pulldowns (superset)
4 sets each

Tate Press
3 sets each

Curl
Me: 1 set

[BigJavs]

Monday, June 22, 2009
ME Lower Body

Back Squat
Me: 325x3 PR
G/f: 120x0x2

Good Morning
Me: 225x5, 245x0
G/f: 75x5, 85x2

Gonna try to get through this week's training but definitely think I'm on the brink of overtraining. I've tried eating more and sleeping more but I just can't seem to recover and I feel tired and sleepy all the time. I think I'm going to take a week off next week and maybe do some sort of light active recovery. I'm kind of bummed because I LOVE lifting heavy weight but I think my body needs some rest.

[BigJavs]

Tuesday, June 23, 2009
ME Bench

Bench Press
Me: 290x0x2
G/f: 95x1 PR, 100x0

DB Bench
Me: 100x5
G/f: 35x5x3

Machine Row
G/f: 4 sets

I think I tweaked my shoulder a bit and I had to stop cause it got worse on the db bench. Gonna skip dynamic day and start my hiatus early.

[BigJavs]

Monday, July 7, 2009
ME Lower Body

Back Squat
Me: 315x1, 330x1
G/f: 95x3, 105x0

Good Morning
Me: 185x5, 235x5 PR
G/f: 75x5

Good to be back but felt like ass. Got winded just in the warm ups. Gotta do some conditioning.

[BigJavs]

Tuesday, July 7, 2009
ME Upper Body

Bench Press
Me: 275x1, 290x0
G/f: 90x1, 95x0

One Arm Shoulder Press
Me: 60x10, 60x6, 60x5
G/f: 20x10x3

Front Raise/Lateral Raise Superset
Me: 10x10x3
G/f: 5x10x3

YTWLs
Me: 2.5x6, 0x15
G/f: 0x15

Shoulder started hurting during bench so I hit the shoulders hard. They feel okay doing anything else except bench.

[BigJavs]

Thursday, July 9, 2009
DE Lower Body

Box Squats
Me: 160x2x10
G/f: 60x2x10

Band Deadlifts w mini bands
Me: 225x1x7
G/f: 115x1x6

Lat Pulldowns
4 sets each

Smith Machine Shrugs
Me: 3 sets

[BigJavs]

Monday, July 13, 2009
ME Upper Body

Bench Press
Me: 265x1 (felt heavy), 280x.5, 280x0
G/f: 85x1, 95x0x2

DB Bench
Me: 80x8, 6, 5
G/f: 20x10x3

Pullup Negatives
3 sets of 2 each

Face Pulls
4 sets of increasing weight

my left shoulder seems better but my left elbow still hurts and now my left biceps hurt too. maybe I should take a couple weeks off the bench and work on my overhead presses :confused::(

[K.Diesel]

Injuries suck. Are your shoulder/elbow/bicep problems due to lifting, or did you hurt them outside of the gym?

[BigJavs]

K,

Yeah I believe theyre from lifting. After doing some research it sounds like tendinitis in my biceps as it hurts at both the origin and insertion of the biceps. I aggravated it again today doing squats. My girlfriend looks to be suffering from some patellar tendinitis now too. I think 6 months straight of westside without a deload came to bite me in the ass. I guess that's a rookie mistake. I shouldve been scheduling deloads from the start. I think its a matter of overuse.
I have to figure out how to work around squatting and benching to give my arm a rest. At the same time though, I don't feel like complete rest will do me any good either. Any advice here?

[BigJavs]

Tuesday, July 14, 2009 (Happy Birthday, Dad!)
ME Lower Body

Back Squat
Me: 315x1, 330x1 (felt easier this time around, tried for a 2nd rep but failed)
G/f: 45x5x8 (knee pain so worked with just the bar)

Good Morning
Me: 240x3
G/f: 105x5 PR

Hyperextensions
Me: BWx15 w/ a leg curl/quarter GHR thrown in there every few reps
G/f: BWx15

[BigJavs]

Thursday, July 16, 2009

Press
Me: 155x5, 175x3
G/f: 50x5, 55x4x2 Rep PR

DB Press
Me: 60sx6
G/f: 25x12

Shrugs
Me: 3 sets

Pullup Negatives
3 sets of 2 each

Arm was okay til I cleaned the DBs for the press. After that it started to hurt pretty bad so I didn't get to do all I wanted to.

[K.Diesel]

Javs, I developed tendinitis in my right elbow a few years ago from lifting. I tried to do light presses and rows, extensions and curls and it only prolonged the inevitable for me. I didn't get rid of it until I just left it alone. Can't remember how long it was, but I want to say it was around a month, and then slowly building weights back up. I actually got use out of some machines at this point and kept training legs with squats, leg presses and leg curls because I wasn't deadlifting either. It was a little depressing, but it worked, and fortunately I haven't had any problems since.

[BigJavs]

Monday, July 20, 2009
ME Lower Body

Squats
Me: 330x1
G/f: 65x5, stopped due to knee pain

Rack Pulls
Me: 415x5 PR
G/f: 205x5 +35 PR!!!

[BigJavs]

Tuesday, July 21, 2009
ME Upper Body

Bench Press
G/f: 85x2, 95x0x2

The rack was taken so I warmed up with Louie Simmons Kettlebell Bamboo Bar Bench except I used a regular bar and plates.
Worked up to 25 plates and did a bunch of reps. This felt good on my shoulders and gave me a nice pump.

Press
Me: 175x5 PR

DB Bench Press
G/f: 25x10x2, x9

Lateral Raise
Me: 10x15x3

Pullup Negatives
Me: BWx2x1
G/f: BWx2x3

Face Pulls
3 sets each

elbow started bothering me on the negatives so I stopped. Not as much pain as last week but I didn't want to push it.

[BigJavs]

Thursday, July 23, 2009


Press
Me: 177.5x4
G/f: 55x5 PR, 57.5x3

YTWLs
no weightx15x2 each

Pullup Negatives
Me: 1 set of 2 and my arm started hurting
G/f: BWx2x4

Pushdowns
Me: 20xhundreds to get blood flowing to my elbow

Shrugs
Me: 225x12x3

[BigJavs]

Monday, July 27, 2009
Morning Workout


GPP Workout #1 from Ross Enamait's Infinite Intensity
10 second rounds instead of 30

[BigJavs]

Monday, July 27, 2009
ME Lower Body

Back Squat
Me: 330x3 PR
G/f: 95x2

Deadlift
Me: 455x0 I believe I could have locked this out but my grip failed - even with straps on
G/f: 225x1 PR,245x0

[BigJavs]

Tuesday, July 28, 2009
ME Upper Body

Bench Press
G/f: 90x1, 95x0x2, 92.5x0

Press
Me: 177.5x4, 177.5x1

DB Bench Press (neutral grip)
G/f: 25x10x3

One Arm DB Press
Me:60x10, x8

YTWLs
Me: no weight x15

Face Pulls
Me: 1 set

Seated Cable Row w/ wide handle attachment
3 sets with light weight...shoulder/elbow responded pretty well. I had a feeling horizontal rowing wouldn't be too bad.

Kind of a light workout, my g/f got sick and threw up so she was done pretty early.

[BigJavs]

Wednesday, July 29, 2009
GPP

50 Burpee Challenge - 50 Burpees as fast as you can

My time: 4:56

which sucks but I haven't done any conditioning in months. :(

[Babu]

I have no idea what's a good time to do 50 burpees in, but you'd be amazed at how many people become completely exhausted before they've even managed 10 though, even if they do seem really fit. With that in mind, doing 50 within 5 minutes without recent conditioning work could be a lot worse ;)

[BigJavs]

Babu- thanks for the kind words. Based on people's time over at rosstraining, thats a pretty wack time...but at least there's a lot of room for improvement!

Monday, August 3, 2009
ME Lower Body

Squat
Me: 315x1, 335x0
G/f: 105x3, 110x2

I felt WEAK! and hungry so I decided to back off and call it a day before I got too dizzy.

Cleans
G/f: 5 sets of 3

While my gf did cleans I messed around with some oldtime strongman moves I've been wanting to try.

Bent Press
40x??

2 Hands Anyhow
40lbs. BB and a 40lbs. DBx??

These got some looks from the "master" trainer at the gym lol....whatever.

[BigJavs]

Tuesday, August 4, 2009
ME Upper Body

Floor Press
Me: got up to 135x5 and my arm started hurting so I stopped
G/f: 80x3, 85x2 PR

Press
Me: 177.5x5 PR
G/f: 60x4, x1 push press

Side Laterals
3 sets each

Curls
Me: 3 sets... seemed to help my arm

DB Rows
Me: 100x6x3
G/f: 30x10x2, x8x1

Face Pulls
3 sets each

[BigJavs]

Monday, August 10, 2009
ME Lower Body

Box Squat w/ mini bands +micro bands
Me: 250x5 (below parallel)
G/f: 75x5 (parallel)

Pull Throughs
3 sets each

Reverse Hypers on ball
Me: BWx10, x5 sharp intense pain on the eccentric portion?? had to stop
G/f: BWx10x2

GHR on floor
5 reps each with a lot of cheating.

[BigJavs]

Tuesday, August 11, 2009
ME Upper Body

My Workout

Press
180x3

One Arm DB Press
65x9, 65x7

Cable Row w/ wide neutral grip bar
165x12x2, 165x10

Scarecrow
3 sets

G/f's Workout

Bench Press
90x1, 95x0x2

Iso Lateral Row
35 platesx10x4

DB Row
35x5x4

Cable Row
75x10x4

[BigJavs]

Thursday, August 13, 2009
Freestyle Session

My Workout

Press
180x5 PR, 185x0

Cable Row w/ wide grip
165x12x2, x11

DB Holds
110s x 3 sets for time

Shrugs
245x as many as I felt like

Hammer Curls

G/f's workout

Cable Row w/ wide grip
75x10x3

Curls

[K.Diesel]

Javs, big time congrats on the press PR!! But I'm curious - how long did you rest before you tried the 185? Seems like you might have cranked out one with just a 5lb jump.

[BigJavs]

thanks man....i rested about 5-6 minutes. maybe shoulda waited another couple minutes. my triceps were fried though :o

[BigJavs]

Saturday, August 15, 2009

50 KB Swings (double handed w/ 24kg)

2:59

these are harder than I thought!

[K.Diesel]

thanks man....i rested about 5-6 minutes. maybe shoulda waited another couple minutes. my triceps were fried though :o

You know it just occurred to me that I have no idea what the warm up progression was to hit the 180 x 5. I'm thinking more clearly tonight. :)
Could very well be that after that 5th rep, you were toasted for that amount of weight depending on what preceded it. Keep pushing bro!

[BigJavs]

yeah, i do a lot of volume when i warm up for the press. i only go up in 20lbs. increments.

[BigJavs]

Tuesday, August 18, 2009
Morning Conditioning

50 KB Swings
1:39 !!!! almost a minute and a half improvement over last time. I don't know if its because my movement is more efficient or what but that didn't feel as hard. I did have to put the KB down after like 35 so I can definitely improve.

[BigJavs]

Thursday, August 20, 2009
Morning Conditioning

Magic 50 without the burpees so...
5 KB Snatches per hand
5 KB Swings per hand

repeat 5x with as little rest

Time - 11:20

[BigJavs]

Thursday, August 20, 2009


Press
Me: 185x2x2
G/f: 60x3

Smith Machine Seated Press
Me: 185x5, 205x3
G/f: 65x5, 70x5
I hate the Smith Machine but I just wanted to try it...

Cable Row
Me: 165x12x3
G/f: 4 sets

DB Holds
Me: 110x time x 3 sets

Curls
Me: 3 sets

little bit of a deload week for us. my press seems to be regressing. ive been working hard at it since i can't bench per rip's advice and i wanted to hit 205x1 before the end of the month but I don't know if that will happen now...

[BigJavs]

August 22, 2009
Morning Conditioning

50 KB Swings

1:20

[BigJavs]

Monday, August 24, 2009
ME Lower Body

Reverse Band Back Squat (mini bands folded over the top of the power rack)
Me: 405x1, 425x0
G/f: 185x1

Good Morning
Me: 250x5 PR
G/f: 80x5

[BigJavs]

Tuesday, August 25, 2009
ME Upper Body

I decided to try my luck at benching since my press seemed to be regressing. There were twinges of pain but nothing like before.

Bench Press
Me: 275x1 (felt pretty damn easy), 290x0x2 (got it 3 or 4 inches off my chest)
G/f: 85x1, 100x0x2 (she got it off her chest which is a big improvement, which tells me that she needs to bring up her lats)

Machine Row
3 sets each

Scarecrows
3 sets each

[BigJavs]

Wednesday, August 26, 2009
Conditioning

Magic 50 without burpees

8:36

[BigJavs]

Thursday, August 27, 2009

Press
Me: 185x1, 200x0x2
G/f: 60x1, 65x0 (push press x2)

DB Bench
Me: 85sx10, x6
G/f: 15x10x2

Horizontal Machine Row
3 sets each

Felt gassed this whole workout. Disappointed that I couldn't hit 200 on the press. It was a goal of mine before the month was out and I seem to be regressing. I had trouble with 185 where a few months ago I did it for two.

Start my new eating plan tomorrow...we'll see if improved nutrition will help. I've officially maxed out my bathroom scale even though my gut hasn't gotten any bigger. Which means I've gained about 20-30 lbs of lean mass in the past several months. Which is good, but I would like my gut to shrink some and my thighs to fit into my jeans again.

[BigJavs]

Friday, August 28, 2009
REST DAY

After reading KSC's log, and starting my own eating plan, I've decided to log my food.

Breakfast
Big Javs' Fiberlicious Protein Shake (2 cups whole milk, 2 scoops whey, 1 packet high fiber oatmeal)

Lunch
Steak
Rice
Brussel Sprouts

Snack
Fiber One Bar

Dinner
Chicken Thighs
Rice
Spinach

Dessert
Jello Pudding

[BigJavs]

Tuesday, September 1, 2009
ME Upper Body

2board press
Me: 315x1 PR, 325x0
g/f: 100x1 PR, 105x0

DB Incline Press w/ neutral grip
Me: 70sx10, x6
g/f: 25x6x2

Scarecrows
3 sets each

Triceps Pushdown
1 set to fatigue

Diet
sausage biscuit
chicken breasts w/ rice, frozen yogurt (cuz it was so damn hot)
tilapia fillets w/ cous cous and spinach salad
lots of watermelon

[K.Diesel]

Tuesday, September 1, 2009
ME Upper Body

2board press
Me: 315x1 PR, 325x0
g/f: 100x1 PR, 105x0

Any press with 3 plates on the bar is cool stuff. Good job man.

[BigJavs]

Thursday, September 3, 2009
ME Squat/Deadlift

Reverse Band Squat
Me: 410x1 PR
G/f: 200x1 PR

Rack Pulls
Me: 455x1, 475x0
G/f: 230?x1

[BigJavs]

Any press with 3 plates on the bar is cool stuff. Good job man.

Thanks man...it feels good to have that much weight in my hands...kind of scary too though.

[BigJavs]

Tuesday, September 8, 2009
ME Upper Body

2-Board Press
Me: 320x1 PR, 325x0
G/f: 110x0x2

Incline DB Bench
70sx10x2 Rep PR
20sx10x3

Cable Rows
4 sets each

Scarecrows
3 sets each

Shrugs w/ Curl Machine
3 sets to burn

[BigJavs]

Thursday, September 10, 2009
ME Lower Body

Squat
Me: 335x1 PR
G/f: 105x2

Deadlift
Me: 455x0 (was easy but my right hand let go mid thigh)
G/f: 225x0x2 (had it 3/4 of the way up)

[BigJavs]

Monday, September 14, 2009
ME Upper Body

Bench Press
Me: 275x1, 290x0, 286x0, 225x10 Rep PR, 135x13 (drop set)
G/f: 96x0x2, 45x22 Rep PR

Cable Rows
4 sets each

Face Pulls
3 sets each

Shrugs
Me: 50sx20x3

[K.Diesel]

Hey Javs, where do you get your beans and plantains? You're hitting a PR every time you hit the gym in September! That's crazy! :)

[BigJavs]

lol...thanks man. i actually ate rice and beans for breakfast and lunch the other day haha. but i still want a bean pie from kt's kitchen!

[BigJavs]

Wednesday, September 16, 2009
ME Lower Body

Box Squat (set to below parallel)
Me: 275x5 PR
G/f: 95x5 PR

Deadlift
Me: 420x3
G/f: 200x2

[BigJavs]

Thursday, September 17, 2009


Press
Me: 185x4 Rep PR (had the 5th rep over my head but couldn't get it)
G/f: 65x5 (push press)

One Arm DB Press
Me: 65sx8x3
G/f: 25x8x3

Lat Pulldown
3 sets each

Curls
3 sets each

DB Shrugs
Me: 3 sets

[BigJavs]

Monday, September 21, 2009
ME Lower Body

Box Squat (set to below parallel)
Me: 285x5 PR
G/f: 100x5 PR

Power Clean/Hang Power Clean
Me: hang 95x3, set on floor 135x3, 155x3, 175x0
G/f: hang 65x3, 70x2

[BigJavs]

Tuesday, September 22, 2009
ME Upper Body

Bench Press
Me: 290x1 PR, 295x.5, 295x0
G/f: 100x.5

Cable Row
3 sets each

Face Pulls (at different angles)
4 sets each

[BigJavs]

Tuesday, September 29, 2009
ME Lower Body

Back Squat
Me: 340x1 PR
G/f: 105x1

Power Cleans
Me: 175x1 PR
G/f: 65x3, 75x0


Olympia Weekend was siiiick....and now I have enough protein to last me a good while :D

[BigJavs]

Thursday, October 2, 2009
ME Upper Body

Bench Press
Me: 295x0, x3 negatives
G/f: 100x0, 100x3 negatives, 115x3 negatives

DB Bench Press
Me: 90sx7, x6, x4
G/f:

Incline Neutral Grip DB Bench
Me: 75x5, 60x7x2
G/f:

Cable Rows
3 sets each

Dip Machine Pressdowns
3 sets each

Face Pulls
4 sets for me, 3 sets for G/f

Worked out with a powerlifter I met a few months ago who's from hawaii but here in LA for work. He's a record holder for bench in the 220s and he's been nice enough to give us tips. He taught us to use the knee pad on the assisted dip to do presses which he says helps lockout. Needless to say, we are very sore today.

[poopmonkey]

He taught us to use the knee pad on the assisted dip to do presses which he says helps lockout. Needless to say, we are very sore today.


Can you describe this? Sounds interesting but I can't quite get the visual. One hand or two? Standing straight up or bent over?

[BigJavs]

Can you describe this? Sounds interesting but I can't quite get the visual. One hand or two? Standing straight up or bent over?

I can try to describe it. Load up some weight on the assisted dip machine. Kind of lay on the knee pad to bring it down. Then you kind of bend over and place both hands on either side of the knee pad. So, you're kind of bent over like you're doing rows with your hands in a neutral position on the sides of the knee pad. Then, you let the knee pad raise itself into your chest. When it hits your chest, forcefully push down and until your arms are straight. So it kind of looks like you're pumping water out of a well or something. It definitely got a different angle on the triceps. I was just waiting for a smart ass trainer to come up to us and explain that that's not how you use the dip machine.

[BigJavs]

Tuesday, October 6, 2009
ME Upper Body

Bench Press
Me: 295x1 PR
G/f: 90x0 (still sore from last workout)

Flat DB Bench
Me: 100sx6, x4, x3
G/f: 15sx12x3

Lat Pulldowns
3 sets each

Face Pulls
3 sets each

[K.Diesel]

I can try to describe it. Load up some weight on the assisted dip machine. Kind of lay on the knee pad to bring it down. Then you kind of bend over and place both hands on either side of the knee pad. So, you're kind of bent over like you're doing rows with your hands in a neutral position on the sides of the knee pad. Then, you let the knee pad raise itself into your chest. When it hits your chest, forcefully push down and until your arms are straight. So it kind of looks like you're pumping water out of a well or something. It definitely got a different angle on the triceps. I was just waiting for a smart ass trainer to come up to us and explain that that's not how you use the dip machine.

This sounds golden. I'll be trying this for the first time on Monday. What are the set/rep recommendations? If it works and I hit a crazy bench PR, I'll send you a pie from KT. ;) By the way, I told him about you, and he says he ships overnight. If you want his e-mail, send me a PM about it.

[Mr.City]

I'm jealous that your girlfriend works out with you. Most women assume that even touching a dumbbell will prompt some horrible, hulk-like transformation.

[BigJavs]

@K : We did 3 sets of 10-12. He said to try to really push it down hard as soon as it touches your chest.

@Mr.City: I consider myself lucky. My girlfriend actually has to deal with that when her friends and coworkers ask her what she does for exercise. She's actually dropped a dress size since beginning strength training and she does no cardio and hasn't changed her diet. And they still question her about lifting heavy because theyre afraid of becoming a man.:confused:

[BigJavs]

Friday, October 9, 2009
ME Lower Body

G/f has flu like symptoms so I'm rolling solo.

Good Morning (Squat Stance)
260x5 PR (might have been 6)

RDLs
225x10, x5 and grip failed. Didn't feel like using straps, so I moved on.

Mini Band Leg Curls
3 sets of 25

Back Extension w/ Mini Band
2 sets of 10

Preacher Curls
3 sets

JM Press
65x10x3

Looking forward to a sore ass.:(

[StLRPh]

Good Morning (Squat Stance)
260x5 PR (might have been 6)
Looking forward to a sore ass.:(

Great job on the PR :) Not so sure about that last comment :eek:

[BigJavs]

Great job on the PR :) Not so sure about that last comment :eek:

Thanks! My ass didn't get sore, thankfully, but my hammies!!:eek:

[BigJavs]

Monday, October 12, 2009
DE Lower Body

Box Squats w/ mini bands
155x2x9, 185x2

RDLs
225x10x2

Weighted Ab Machine
2 sets

[BigJavs]

Tuesday, October 13, 2009
ME Upper Body

Bench Press
Me: 300x0x2 (second attempt felt good...thought I was gonna fight it out)
G/f: 100x0x2

Neutral Grip DB Incline Bench
Me: 60x10x3
G/f: 25x6, x9, x6

Cable Lateral Raises
2 sets each

Plate Raises
2 sets

Rolling Triceps Extensions
2 sets each

Diet:
Breakfast: Grits, 5 eggs
Lunch: 1/2 Chicken, rice, hummus, corn, eggplant, pita
Snack: GNC Protein
Dinner: Steak, stir fry veggies, 1.5 cups rice
PWO: Protein Shot, 32oz. Powerade

[BigJavs]

Friday, October 16, 2009
ME Lower Body

Box Squat
Me: 285x5

Good Morning
G/f: 105x5 PR

Sumo Deadlift
Me: 365x1, 405x0, switched to conv., 405x1, 470x0 (got it past my knees)
G/f: 205x1, 225x0x2

Back Extension w/ miniband
Me: 2 sets of 10

[BigJavs]

Tuesday, October 20, 2009
ME Upper Body

Bench Press (was supposed to be 1 brd but forgot the board)
Me: 300x0
G/f: 100x0

Incline Neutral Grip DB Bench
Me: 65x10x3 PR

One Arm DB Press
G/f: 25x8x3, 25x7x1

Tate Press
Me: 35x10x4

Front/Side Raises
G/f: 4 sets

Face Pulls
3 sets each

Triceps Pushdowns
Me: 3 or 4 sets for about 20 reps

We kinda did our own thing today to work on our weak spots. I feel my triceps are a weak spot so I hit those hard and she worked on her delts. I really feel we're burnt out on the bench which is why I'm still mad that I forgot the damn board. But I kind of want to experiment with doing short macro cycles where we cycle down boards and then test for a max on the bench. I think I read that Brian Schwab or someone at elitefts does this for raw benching.

[BigJavs]

Thursday, October 22, 2009
Bench Session

Met up with my friend, who trained us. He benches 638 @220.

Bench Press
Me: 300x0
G/f:100x0, 1board, 105x1

Reverse Band Bench Press (w/ doubled mini bands)
Me: 315x5, 365x1, 405x0, 1board, 405x3 assisted reps
G/f: 135x5, 185x0, 1board, 225x0, 185x3

Incline Neutral Grip Bench
Me: 65x10, x9, x4 (last set paused at bottom)
G/f: 25x10, x?, x?

Dip Machine Pushdowns
3 sets each

Triceps Pushdown Giant Drop Set
Did pushdowns with bar handle. Drop for 3 sets. Switch to rope. Drop for 3 sets. Switch to single handle. 10 reps pronated, then 10 reps supinated for both arms.

Overhead Triceps Extension (both hands on DB)
Me: Drop set with 60, 50, 40
G/f: Drop set with 30, 20, 10

[BigJavs]

Saturday, October 24, 2009
Extra Workout

No Squats this week cuz of a pulled calf

KB Single Arm Bent Over Row (alt towel grip with regular grip every set)
53x12x5

KB Towel Hammer Curls (came up with this one and really like it)
53xfatiguex5

[BigJavs]

Tuesday, October 27, 2009
ME Upper Body

Bench Press
Me: 300x0
G/f: 100x1 PR!!!

1-Board
Me: 310x1 PR
G/f: 110x0

Neutral Grip DB Incline Bench
Me: 70x10x3 PR
G/f: 20x10x3

Dip Machine Pressdowns
2 sets each

Triceps Pushdown Giant Drop Set
Me

Face Pulls
G/f: 3 sets

I wish I had brought my camera to capture the 100 pound bench!

[BigJavs]

Friday, October 30, 2009


Bench Press
Me: 300x0.5, one board, 315x0

Squat
G/f: 115x1

Deadlift
Me: 460x1 PR
G/f: 135x5(sumo)

Back Extensions
G/f: BW+10x10x3

[BigJavs]

Tuesday, November 3, 2009
ME Bench

Bench Press
Me: 300x0
G/f: 102x0, 101x0

Reverse Band Bench Press
Me: 385x1 PR
G/f: 185x1 PR

One Arm DB Press
Me: 80x5, x4, x3
G/f: 25x10x3

YTWLs
2 sets of 15

[BigJavs]

Friday, November 6, 2009

Deadlift
Me:470x0
G/f: 230x1 PR, 235x1 PR

Reverse Band Bench
Me: 390x0
G/f: 190x1 PR

Cable Row
4 sets each

Face Pulls
2 sets each

[BigJavs]

Monday, November 9, 2009

Press
185x5 PR

[BigJavs]

Tuesday, November 10, 2009

Reverse Band Bench
395x1 (unknown band tension)

Wednesday, November 11, 2009

Power Clean
60kgx3x3

[BigJavs]

Thursday, November 11, 2009
ME Bench

Bench Press
Me: 300x0
G/f: 101x0, 100.5x0

One Arm DB Press
Me: 80x6 Rep PR, x5, x2
G/f: 25x8x3

Side Laterals
3 sets

H Roll
1 set each

YTWLs

1 set each of 15

[BigJavs]

Friday, November 13, 2009


Back Squat
Me: 315x1 (trying for 5! lol)

Good Morning
G/f: 115x5 PR

Deadlift off of aerobic step (2.5-3 inches off floor)
Me: 430x3
G/f: 205x3

Power Clean into Front Squat
Me: 135x1x5

[BigJavs]

Tuesday, November 16, 2009

Front Squat
185x3, 225x2

Trap Bar Deadlift
315x5

[BigJavs]

Tuesday, November 17, 2009

Back Squat
Me: 315x5, 330x1, 350x1 PR
G/f: 105x1, 120x0

Press
Me: 190x2
G/f: 65x1 PR

Cuban Press
Me: 2 sets

[BigJavs]

Thursday, November 20, 2009

Bench Press (trying for 3x3)
Me: 275x2, 270x2, 270x3
G/f: 85x3x2, 85x2

Face Pulls
5 sets each

[BigJavs]

Friday, November 20, 2009

Deadlift
Me: 470x0x2 First attempt got to my mid thigh but couldnt lock it out.
G/f: 240x1 PR, 245x1 PR

DB Rows
Me: 90x5, 110x5, 150x5
G/f: 30x6x3

Went to a powerlifting gym for this workout and used a texas deadlift bar. knurling was so good, i didnt need straps.

[BigJavs]

Monday, November 23, 2009
Morning Workout

Press
190x4 Rep PR

One Arm DB Press
80x8 Rep PR, x6, x2

Side Laterals
2 sets

Cuban Press
2 sets

[BigJavs]

Monday, November 23, 2009
Evening Workout

Squat
Me: 315x0 ??? got smashed by a warmup wtf???
G/f: 120x1

Front Squat
Me: 135x5
G/f: 45x8

Groin feels a bit weird. Mad about getting crushed by a weight I did for 5 last week. My legs feel mad stiff right now.http://strengthmill.net/forum/images/smilies/mad.gif

[BigJavs]

Wednesday, November 25, 2009
Fat Man GPP

Med Ball Throws up and down field - 25 minutes

[BigJavs]

Wednesday, November 25, 2009

Bench Press - 3x3
Me: 270x3, x2, x3, backoff 225x7
G/f: 85x3, x2, x2, backoff 55x10

Front/Lateral Raise Superset
G/f: 3 sets

Pushdowns
3 sets each

Shoulder External Rotations
2 sets each

Hammer Curls
Me: 3 sets

Concentration Curls
Me: 2 sets

Aggravated my biceps/shoulder on the bench so I took it light the rest of the workout and worked the rotator cuff and the biceps directly. Felt better after that.

[BigJavs]

Thursday, November 26, 2009
GPP

KB Swings
24kgx20x4 rounds

KB Under the Leg Passes
1 30 sec round

Stretching

[BigJavs]

Friday, November 27, 2009

Deadlifts with plates on aerobic step
Me: 440x3 PR
G/f: 210x3 PR, 215x1

Good Mornings
G/f: 65x10x2

DB Rows
Me:100x10x2

Cable Rows
2 sets each.

[BigJavs]

Saturday, November 28, 2009
GPP

Med Ball Circuit I made up to get ready for my snowboarding trip.

Med Ball Swing w/ underhand toss x10
Med Ball Side Toss w/ switch jump and bodyweight squat x10
Sit Ups x 10
Burpees x 5
Rest
x3 circuits

[BigJavs]

Sunday, November 29, 2009

Fat Man GPP -15 minutes

[BigJavs]

Monday, November 30, 2009

Press
190x3x2

One Arm DB Press
80x6, x3


Tuesday, December 1, 2009

Squat
315x1, 335x1, 355x0

Contemplating moving my stance in to get more pop out of the hole...

[BigJavs]

Wednesday, December 2, 2009

Bench Press
270x3x3

DB Bench
100x6, x3

Tate Press
2 sets

Rolling DB Extensions
2 sets

Hammer Curls
3 sets

Side Raises
3 sets

[BigJavs]

Friday, December 4, 2009

Deadlift
Me: 445x2
G/f: 225x3

DB Row
Me: 85x12, x11, x9
G/f: 25x12, x10, x8

Lat Pulldown
Me: 4 sets
G/f: 3 sets

Shrugs w/ Farmers Walk Apparatus
Me: 3 sets with 2 35s and a 25 on each side

[BigJavs]

Monday, December 7, 2009


Press
190x5 Rep PR, 205x1 PR

Side Laterals
3 sets

Band Pull Aparts
3 sets

Band Face Pulls
4 sets

DB External Rotations
2 sets

[BigJavs]

Tuesday, December 8, 2009

Squat
Me: 355x1 PR
G/f: 120x0x2

Band Leg Curls
3 sets

Quick and dirty today.

[BigJavs]

Tuesday, December 9, 2009

Bench Press
Me: 275x3, x2, x2
G/f: 85x3, x3, x4

DB Bench Press
Me: 95x5, 85x6x2
G/f: 25x10x3

DB Shoulder Press
G/f: 25x6, x4, x3

Side Raises
G/f: 3 sets

Rolling Triceps Extensions
3 sets each

External Rotations
Me: 3 sets

Hammer Curls
Me: 2 sets

[BigJavs]

Friday, December 11, 2009

Deadlifts
Me: 315x2, 350+2 chains per side x1, 350+3 chains/side, 350+4 chains per side (~140lbs of chain)
G/f: 230x4 PR

Good Mornings
Me: 135x10, 185x6
G/f: 65x5, 95x5

Lat Pulldowns
3 sets each

DB Rows
Me: 85x13 Rep PR
G/f: 25x?

[BigJavs]

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/TJdNWpLpQRA&hl=en_US&fs=1&color1=0x5d1719&color2=0xcd311b"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/TJdNWpLpQRA&hl=en_US&fs=1&color1=0x5d1719&color2=0xcd311b" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

[K.Diesel]

Love the soundtrack Javs.

Couple suggestions:

1. Put the chains outside the plates. You don't want the chains to slip and hit your hands.
2. Leave a little more chain on the floor. One side (my right, your left) looked like it was swinging free. Where you put them, they could hit your legs. Neither of these scenarios is likely to hurt, but you never know. Besides, do you want anyone/anything slapping you while grinding out a heavy deadlift?
3. Leaving some on the floor also decreases the chances of dropping the plates on the chains when it hits the floor. It looked like that happened here.

Way to grind one out though man. You fought like mad for that one! And you're right - you do have short arms. That makes all of your pulls even more impressive. Keep it up buddy.

[BigJavs]

Thanks for the suggestions K. And thanks for the encouragement! Your videos always inspire me.

I actually was going to put the chains outside the bar but was told not to...and I wasn't going to question a group of guys waaay stronger than me so I did it that way. But that's the way I've seen them in every video except for guys who pull sumo who put the chains in the middle. I also didn't think the chains would leave the floor but I guess my arms are that short :(

Oh, and as far as the soundtrack...WU-TANG FOREVER! hahaha

[BigJavs]

Tuesday, December 15, 2009

Squat
Me: 315x1, 360x0 (lost my balance), 360x0
G/f: 110x1, 120x1, 105x2

Deadlift
Me: (Speed w/ minis) 135x3, 185x2, 225x1, use 1 mini 275x1
G/f: 225x2


Probably could have got the 360x1 if I hadn't lost my balance on my first attempt. But I was pushing my luck maxing out on squats 3 weeks in a row. But I'm going to florida next week to visit my parents and I dont wanna max out in an unfamiliar gym so I decided to try one more PR before xmas. I'll probably switch to higher volume on the squats for a while.
Girlfriend's going to a holiday party on friday so she pulled today. She's also playing with her stance a lot so I think that's affecting her progress on her squats.

[BigJavs]

Wednesday, December 16, 2009

Bench Press
Me: 303x1 PR (felt easy), 319x0
G/f: 104x0x2 (got it off the chest both times)

Incline Neutral Grip DB Bench
4 sets each

Side Laterals
3 sets each

Tate Presses
2 sets for me, 3 sets for G/f

Face Pulls
4 sets each

[BigJavs]

Friday, December 18, 2009

Deadlift
445x3 Rep PR

Totally spent after this one so just kinda goofed around after this.

Cable Row
2 sets

Curls
3 sets

External Rotations
3 sets

Farmer's Walk Shrugs
3 sets

[kittenSmash]

Damn Javs, 445X3 is impressive, especially for a guy that has self-proclaimed short arms.
And since you are bigger than I, I must ask...what are these fried plantains that fuels you?? I must need to add them to my diet.
Cool vid too man, I need to figure out how to post them. Lol, I used to love Wu-Tang when I was into rap.

[BigJavs]

fried plantains = deliciousness.

find your nearest cuban restaurant and try some!

and Wu-Tang is the greatest! Wu is for the children!

[BigJavs]

in florida for xmas. paid for a 3 day pass to ballys.

Monday, December 21, 2009
Press

Me: 195x5 PR (went onto my toes on the last rep but I dont think I used any leg drive)
G/f: 60x3 PR

One Arm DB Press
2 sets each

Side Raises
3 sets

External Rotations
G/f: 3 sets

Curls
Me: 3 sets

[BigJavs]

Tuesday, December 22, 2009

Squat
Me: 315x0, 315x2 I again get crushed by a warmup set. I just dont get it.
G/f: 95x5x3

[BigJavs]

Wednesday, December 23, 2009

Bench Press
Me: 260x5, x4, x5, 135x29 Rep PR
G/f: 90x1, x1, x0 (I think she was burnt out)

Cable Rows
Me: 3 sets

took it pretty light on the accessory work this week since were kind of jet lagged and in an unfamiliar place.

[BigJavs]

Monday, December 28, 2009

Russian Squat Program - Day 1
80%1RMx2x6

Me: 284x2x6
G/f: 96x2x6


Press
Me: 200x1
G/f: 60x2

press was very hard for both of us after the squats.

[Gary Gibson]

Monday, December 28, 2009

Russian Squat Program - Day 1
80%1RMx2x6

Me: 284x2x6
G/f: 96x2x6


Press
Me: 200x1
G/f: 60x2

press was very hard for both of us after the squats.

Javs, I've used this program. With any high volume of squatting, press or bench press FIRST, especially press.

[BigJavs]

thanks, Gary. I was going to do Smolov based on your log but I feel I'm not conditioned enough to run Smolov without getting hurt so I opted for the Russian Program instead. I'm interested in how to set up my bench and dead training while running the program. Any advice is appreciated.

[BigJavs]

here's a video of Day 1 starring the G/f.

<object width="425" height="344">


<embed src="http://www.youtube.com/v/_w0rY7zw9cQ&hl=en_US&fs=1&color1=0x5d1719&color2=0xcd311b" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></object>

[BigJavs]

Wednesday, December 30, 2009

Russian Squat Program - Day 2
Forgot my ankle weights needed to microload so I had to squat with 285 and we used collars for my girlfriend's squats since the collars have to be at least half a pound.

Me: 285x3x6
G/f: ~96x3x6


Bench Press
Me: 275x1
G/f: 95x1

Probably will try to bench again on saturday when we only squat for doubles and bench first per Gary's suggestion. I wanted to make sure I got all the reps on the squats, especially since I had a pound extra on there.

[BigJavs]

Saturday, January 2, 2010

Deadlift
Me: 405x0x2 - thought my spine was going to break in half
G/f: 209x1 felt heavy, 250x0 - couldnt even get it off the ground

Russian Squat Program - Day 3

Me: 284x2x6
G/f: 96x2x6

I am now convinced we will not be able to do anything but squat while we're doing this program.

[K.Diesel]

I am now convinced we will not be able to do anything but squat while we're doing this program.

The fear of reaching this conclusion is the reason that I have never done any Russian type squat programs. Good luck with it, and I hope you crush a new squat PR at the end.

[BigJavs]

The fear of reaching this conclusion is the reason that I have never done any Russian type squat programs. Good luck with it, and I hope you crush a new squat PR at the end.

If we dont set a new PR, this will be an utter utter failure as I'm sure our other lifts will suffer.

[BigJavs]

Monday, January 4, 2010

Russian Squat Program - Day 4

Me: 284x4x6
G/f: 96x4x6

[BigJavs]

Plugged in my old stats with my current stats to the YMCA bodyfat calculator and it says I supposedly lost 11lbs. of fat this year and gained almost 40lbs. of muscle. Who knows how accurate this is but it does reflect how I look and how others have said I look. I'm still a fat bastard but at least I'm a stronger fat bastard. Here's to continued progress.

[BigJavs]

Wednesday, January 6, 2010

Russian Squat Program - Day 5

Me: 284x2x6
G/f: 96x2x6

Feeling like my GPP has gone up from so much volume...decide to try to press

Press
Me: 200x3 was going for 5 but still a Rep PR
G/f: 60x2

[BigJavs]

Thursday, January 14, 2010
5/3/1 Upper Body Max Test

So, I had to shut down the Russian Squat Program because I pulled something in my leg. I believe its my hamstring tendon based on the location of the pain but now the front of my knee's been swollen for the last 5 days or so. I've decided to run the 5/3/1 for a few cycles to see how it goes. Today, we tested our 1RM for bench, and overhead press. I'm going to estimate our 1RM for squat and deadlift.

Bench
Me: 275x1, 308x.5 est. 1RM 300
G/f: 95x1, 101x0 1RM 95

Press
Me: 185x1, 205x0, 195x0
G/f: 55x1

We're gonna be running the 3 day/week program with bench and press on the same day so I wanted to find our press 1RM post benching.

So our starting maxes are:
Bench = 270, 85
Press = 165, 50

[BigJavs]

Monday, January 18, 2010

Day 1 of 10 week training cycle. props to kaisheem for helping me out!

Deadlift
Me: 315x3, 330x3, 350x6
G/f: 160x3, 170x3, 180x10

GHR on Roman Chair
Me: 3 until the seat on the RC slid and I almost fell. The thing is like literally from the 40s. G/f was too scared to try it

Sit-Ups on decline bench
Me: bwx10, bw+10x10
G/f: bwx12, bw+5x5

[BigJavs]

January 19, 2010
Bench Press and Press

Bench Press
Me: 200x3, 215x3, 230x9
G/f: 65x3, 70x3, 75x11

Press
Me: 130x3, 135x3, 145x11
G/f: 30x3, 40x3, 45x12

[BigJavs]

Thursday, January 21, 2010
Squat

Squat
Me: 235x3, 250x3, 270x5
G/f: 80x3, 90x3, 95x4

Safety Squat Bar Good Mornings
Me: 95x8x2, 95x10

My knee started to noticeably swell up after my second work set and I had forgotten my knee sleeve so I decided to go for 5 and stop there. I had maybe 2 or 3 more reps in me. I also moved my stance out again which makes my knee feel better but makes my adductors say "wtf?!"

[BigJavs]

Monday, January 25, 2010
Deadlift Day

Deadlift
Me: 330x5, 350x3, 370x7
G/f: 170x5, 180x3, 190x7

Sit Ups
2 sets each

[K.Diesel]

Doesn't look like you're doing a lot of assistance work, or volume on the core lifts beyond the work sets. Are you doing other stuff that you're not mentioning in you log? If not, I'd add some more volume (more sets on the core lifts and/or assistance stuff) for the next few weeks, then dial it down as you get closer to the meet unless you have some issues with recovery.

Also, did you see my post on the thread about the shoes?

[BigJavs]

Doesn't look like you're doing a lot of assistance work, or volume on the core lifts beyond the work sets. Are you doing other stuff that you're not mentioning in you log? If not, I'd add some more volume (more sets on the core lifts and/or assistance stuff) for the next few weeks, then dial it down as you get closer to the meet unless you have some issues with recovery.

Also, did you see my post on the thread about the shoes?

Yeah, I saw your post about the shoes. I'm gonna look into it although there aren't many wal-marts in la but hopefully i can find em.

As far as the assistance work, to be honest, I find myself exhausted after my main lifts, especially after bench/press day. I think I'm just not used to the added volume and don't have the conditioning to recover and move on. Based on my deadlift performance this week, I think this is improving. I'm going to do some conditioning work on my off days this week and ramp up the assistance work next week. I don't know how much assistance work I can do for my squat right now being that my knee is still having issues so I might do some upper body assistance work on my squat day.


And I can't get Regina to do too much additional stuff unless I'm doing it too... :-/

[BigJavs]

Tuesday, January 26, 2010
Bench/Press

Warm Up- Jump rope, pushups, band face pulls, speed bag, muscle snatches with bar, dynamic stretching

Bench Press
Me:215x5, 230x3, 245x6
G/f: 70x5, 75x3, 80x10

Press
Me: 135x5, 145x3, 145x11 (doh! got distracted and forgot to add weight...so pissed off)
G/f: 40x3, 45x13 Rep PR

[K.Diesel]

Yeah, I saw your post about the shoes. I'm gonna look into it although there aren't many wal-marts in la but hopefully i can find em.

As far as the assistance work, to be honest, I find myself exhausted after my main lifts, especially after bench/press day. I think I'm just not used to the added volume and don't have the conditioning to recover and move on. Based on my deadlift performance this week, I think this is improving. I'm going to do some conditioning work on my off days this week and ramp up the assistance work next week. I don't know how much assistance work I can do for my squat right now being that my knee is still having issues so I might do some upper body assistance work on my squat day.


And I can't get Regina to do too much additional stuff unless I'm doing it too... :-/

If conditioning is an issue, I'd do something like this:

Core lift with 5/3/1 format
More sets of the core lift
Abs/triceps/lats - pick one and do what you can. As your work capacity increases, add more.

You know the situation with your knee better than anyone, so adjust squat volume and intensity to keep yourself in the game. Can't score from the bench.

Regina sounds normal in that regard. But hey - she trains with you and will soon be a competing powerlifter too. You're still winning big. ;)

Wal-marts are scarce in LA? I didn't think there was a part of western civilization they hadn't conquered yet.

[BigJavs]

If conditioning is an issue, I'd do something like this:

Core lift with 5/3/1 format
More sets of the core lift
Abs/triceps/lats - pick one and do what you can. As your work capacity increases, add more.

You know the situation with your knee better than anyone, so adjust squat volume and intensity to keep yourself in the game. Can't score from the bench.

Regina sounds normal in that regard. But hey - she trains with you and will soon be a competing powerlifter too. You're still winning big. ;)

Wal-marts are scarce in LA? I didn't think there was a part of western civilization they hadn't conquered yet.

Thanks man. I read this and followed your recommendations today. Knee swole up after squats again. Doesn't hurt, aches a little, but swollen.

Yeah, Wal-Marts are rare here, and pretty grimy, not like Wal-Marts I've been to in other cities. Target is big here.

[BigJavs]

Thursday, January 28, 2010
Squat

Warm Up - Dynamic stretching/mobility stuff

Squat
Me: 250x5, 270x3, 285x7, back off sets, 135 (~40%)x10x2
G/f: 85x5, 95x3, 100x3, back off sets, 45x10x3

Lat Pulldowns
2 sets each

Cool Down - Foam Roll on IT bands, hammies, adductors.

NOTE: Got the bar lower down on my back than usual and squats felt a lot more balanced.

Knee swollen, restarted regimen of ibuprofen, ice, fish oil and started glucosamine supplementation.

[BigJavs]

Sunday, January 31, 2010
Deadlift - 5/5/5 week

Warm-up - dynamic stretching, mobility work

Deadlift
Me: 270x5, 310x5, 350x8 (+2 Rep PR)
G/f: 140x5, 160x5, 180x14 (+4 Rep PR)


Cambered Bar Good Mornings
Me: 95x8, 115x10, 135x10

Good Mornings
G/f: 55x10x3

Cooldown- static stretching, and I got on the inversion table

[BigJavs]

February 1, 2010
Bench/Military Press 5/5/5

Bench Press
Me: 175x5, 200x5, 230x10 (+1 Rep PR)
G/f: 55x5, 65x5, 75x13 (+2 Rep PR)

Military Press
Me: 110x5, 130x5, 145x12 (+1 Rep PR)
G/f: 40x5, 45x13 (ties Rep PR)

Triceps Pushdowns
3x10 each

Band Pull-aparts w/ minibands
Me: 2x20

Felt I had more in the tank on both lifts but it was my triceps that gave up. Triceps need more work.

[K.Diesel]

Felt I had more in the tank on both lifts but it was my triceps that gave up. Triceps need more work.

Try dips.

[BigJavs]

Try dips.

too fat...or too weak...or a combo of both for dips. how bout high rep board pressing?

[BigJavs]

Wednesday, February 3, 2010
Squat

Going on a snowboarding trip so Regina didn't want to be too sore so we just did our main lift and bounced.

Squat
Me: 205x5, 230x5, 270x9 Rep PR
G/f: 70x5, 85x5, 95x6 (+2 Rep PR)

Knee hurt on a couple reps but didn't swell up very noticeably afterwards which i'm taking as a good sign. But, I am being cautious with it because I really want to hit a PR at my first meet, so I decided not to snowboard. I'll be in the lodge while everyone else is hitting the slopes. I hear they have a gym, so I expect to get some accessory work done this weekend.

[BigJavs]

Friday, February 5, 2010

Checking in from Mammoth.

This cold weather is affecting my knee somewhat and I haven't even gone outside into the snow yet. My friends all went out to hit the slopes and I just came back from the lodge's "fitness room" which consists of a treadmill, recumbent bike and a multi-station piece of garbage. Here's all I could do.

Lat Pulldown
4 sets x 12, 10, 8, 6

Dynamic Chest Press
1 set for speed (this didn't work out too well)

Cable Shrugs
Put the entire stack and went to shrug it when i discover that the multi-station is not bolted down. The weight stack is on one side while the pulley is on the other side. I end up doing something like a rack pull while pulling the entire side of the multistation off the ground.

This sucks...I thought they would have at least some dumbbells. I knew I should have packed my mini bands.

[K.Diesel]

too fat...or too weak...or a combo of both for dips. how bout high rep board pressing?

Board presses are great. That's basically what my phone book presses are, just using a phone book since I don't have boards. I don't know that I've heard of anyone doing them for high reps, but that doesn't mean they wouldn't work. The low reps people use for them are probably due to the fact that you can load so much on the bar, that the triceps get to handle really heavy weights, plus you can prime the CNS for max loads. That's hard to do with dumbbells or bodyweight or bands alone, which is why those exercises lend to higher reps. Try them both ways and see how it goes.

[BigJavs]

Monday, February 8, 2010
3x3

Bench Press
Me: 190x3, 215x3, 245x6 (ties PR)
G/f: 60x3, 70x3, 80x7 (neck cramp, had to stop)

Press
Me: 120x3, 135x3, 155x12 (PR, New Rep PR)
G/f: chose to postpone

Board Press (3-board)
315x2, 275x7

Triceps Pushdowns
3 sets to failure

I think I had a seventh rep on the bench but I lost my groove and it got stuck halfway up. I was so angry, I decided I was going to crush the press. I was surprised to make a 10lb PR over last week. Hopefully, this translates to the bench later on.

[BigJavs]

Tuesday, January 9, 2010


Squat
Me: 220x3, 250x3, 285x8 (+1 Rep PR)

Deadlift
G/f: 150x3, 170x3, 190x15 (+8 Rep PR!!!) wish I got this on video!

Military Press
G/f: 45x15 (+2 Rep PR)

Step Ups
I got halfway thru my set and I stepped down with my left foot and rolled my ankle with all my weight coming down on it. Fell on my ass. Ankle is swollen like crazy. Barely made it up the stairs to my apartment. Icing it as I type. This sucks. I feel like the universe doesn't want me doing this meet.

[K.Diesel]

Tuesday, January 9, 2010
Step Ups
I got halfway thru my set and I stepped down with my left foot and rolled my ankle with all my weight coming down on it. Fell on my ass. Ankle is swollen like crazy. Barely made it up the stairs to my apartment. Icing it as I type. This sucks. I feel like the universe doesn't want me doing this meet.

Damn that sucks. How much longer until the meet?

[kittenSmash]

Sorry to hear about the ankle man, I know how it is. Before the last two meets I planned to compete in, I got the flu, then an accident. Really sucks how that happens. Hopefully the ankle will be ready to go come meet time.

[Platus]

Sorry about the ankle, man; that sounds like a nasty sprain.

[BigJavs]

Damn that sucks. How much longer until the meet?

Meet is March 27th. So........like 6 weeks out?


thanks for the support guys. I started putting weight on it today. I can't get down into a position to deadlift so I might do some rack pulls if I can. If not, I guess I'll do some bench work.

[BigJavs]

Thursday, February 11, 2010

I couldn't get into a decent pulling position without crazy pain in my ankle so I decided to just work on bench accessory work.

Board Press (2-board)
275x2, 315x0x2 (believe my old PR is 320 but I was using a much narrower grip today)

Incline DB Press (neutral grip with a pause at the bottom) aka "Chad Press"
65x10x3

Seated Lateral Raises supersetted with Hammer Curls
3 sets

Triceps Pushdowns supersetted with Face Pulls
4 sets

Little speedbag work after

Regina's Workout

Squat
80x3, 90x3, 100x7 (+4 Rep PR)
45x10x3

Got video of her squats...will post later.

[Platus]

Meet is March 27th. So........like 6 weeks out?That's not terrible news. If you treat it right I think you stand a good shot of competing in the meet. It might still hurt like hell though.

[BigJavs]

That's not terrible news. If you treat it right I think you stand a good shot of competing in the meet. It might still hurt like hell though.


Yeah...I couldn't deadlift today but hopefully by next week itll be at the point where I can workout on it. I got up and down my stairs, painfully, but not to the point where I want to scream with every step like the day I sprained it.

I ordered my singlet and a belt today so I'm doing this meet dammit!

[BigJavs]

Here's the video of Regina squatting from tonight.

<object width="425" height="344">


<embed src="http://www.youtube.com/v/mQgYXKuQ-WE&hl=en_US&fs=1&color1=0x402061&color2=0x9461ca" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></object>

[BigJavs]

Friday, February 12, 2010

Didn't work today, decided to give deadlifts a go.


Deadlifts
290x3, 330x3, 370x5 (-2 reps from last time)

RDLs
225x10x2, 225x6

Lat Pulldowns
3 sets

Happy I was able to deadlift, albeit uncomfortably, but unhappy about my performance. I hadn't eaten all day til about 10 minutes before getting to the gym. So I was lifting on "E". I'm gonna blame this for the crappy performance.

Starting creatine supplementation...see what that does.

[Platus]

At least you know you'll be able to complete the meet; this workout could have been much worse.

[K.Diesel]

Here's the video of Regina squatting from tonight.

<object width="425" height="344">


<embed src="http://www.youtube.com/v/mQgYXKuQ-WE&hl=en_US&fs=1&color1=0x402061&color2=0x9461ca" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></object>

Maaaaannn!! Regina is a straight bad-ass! Love the way she goes to get under the bar, then steps back to pull up the hood. I'm guessing it was to keep the bar from feeling weird on her back, but the effect on video was awesome. Form puts almost every dude at my gym to shame. Perfect soundtrack too. Try to make sure she makes wise attempt selections at the meet (you too for that matter bro). Don't push the ankle too hard right now. Gotta get those PRs!

[BigJavs]

Haha....I made sure to keep that part in the video cuz it looks badass. You're right, its just to keep the bar from resting on the hood but it looks dope. She appreciates the compliments...I think she's a little more confident about doing the meet.

[BigJavs]

Sunday, February 14, 2010
Valentine's Day Gym Massacre

Deadlift
G/f: 160x5, 180x3, 200x7

RDLs
G/f: 95x10x3

DB Row
G/f: 30x6x2

Bench Press
Me: 200x5, 230x3, 255x5

Board Press (2-Board)
Me: 300x3

Military Press
Me: 130x5, 145x3, 160x10

Board Press (2-Board)
Me: 300x1

Triceps Pushdown
Me: 3 sets

[BigJavs]

Video of Regina's Deads

<object width="425" height="344">


<embed src="http://www.youtube.com/v/PRUQAxI9r3M&hl=en_US&fs=1&color1=0xe1600f&color2=0xfebd01" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></object>

[BigJavs]

Tuesday, February 16, 2010
5/3/1 Week

Squat
Me: 235x5, 270x3, 300x4, 225x6

Bench Press
G/f: 65x5, 75x3, 80x8

Press
G/f: 45x5, 48x10 (Rep PR)

Board Press (2-Board)
G/f: 115x0, 100x3 (with an assist from uninformed spotter)

Triceps Pushdowns
G/f: 3 sets

Didn't really think about how hard it would be to squat on a sprained ankle. Hurts to flex ankle. Overall, squats were very uncomfortable. Not only because of the ankle but also because I keep running into the problem of the bar sliding upward on my back and I end up doing the hips up first/good morning the weight up thing. I was probably good for a few more reps on my last workset but I exhausted myself essentially doing good mornings with 300lbs.

[K.Diesel]

Overall, squats were very uncomfortable. Not only because of the ankle but also because I keep running into the problem of the bar sliding upward on my back and I end up doing the hips up first/good morning the weight up thing. I was probably good for a few more reps on my last workset but I exhausted myself essentially doing good mornings with 300lbs.

Three suggestions to stop the bar from sliding:

1. squeeze your shoulderblades and create a "shelf" for the bar to sit on
2. squeeze the life out of the bar
3. chalk the bar and/or your back

[BigJavs]

Thursday, February 18, 2010

Squat
G/f: 80x5, 85x3, 105x3...55x10x3

Deadlift
Me: 310x5, 350x3, 390x6

RDLs
Me: 225x10x3 (w/ straps)

Lat Pulldowns
Me: 3 drop sets

[BigJavs]

Sunday, February 21, 2010
DELOAD WEEK

Bench Press
Me: 110x5, 135x5, 160x5

Deadlift
G/f: 85x5, 105x5, 125x5

Chad Press
Me: 45sx10x3

Tate Press
15x12x3

Done in about 15 minutes lol.

[BigJavs]

Thursday, February 25, 2010
DELOAD WEEK

Squat
Me: 125x5, 160x5, 190x5
G/f: 45x5, 55x5, 65x5

Bench
G/f: 20lb DBsx5, 45x5, 50x5

Press
G/f: 15sx5

Deadlift
Me: 165x5, 205x5, 245x5

Returned the 10mm APT Belt I bought and bought an Inzer Forever 13mm used on ebay. Nice because I got it cheaper and its already broken in. Wore it for my sets today. First time ever wearing a lifting belt. Made everything very tight in the hole. Felt like I got some rebound out of the hole with it. I didn't try deadlifting with the belt. It's already uncomfortable as it is getting in pulling position with my t-rex arms and my gut.

Can't wait to put some weight on the bar and see what I can do with the belt and knee wraps.

[BigJavs]

Saturday, February 27, 2010
Week 1
5/5/5

Bench Press
Me: 180x5, 205x5, 235x10

Military Press
Me: 115x5, 130x5, 150x12

Board Press (1/2 board)
Me: 275x1, 295x1 (easy)

Deadlift
G/f: 140x5, 165x5, 190x18 (+3 Rep PR)

[BigJavs]

Monday, March 1, 2010

Squat
Me: 210x5, 245x5, 275x5
belt and wraps, 335x1, 365x1, 365x1 (pretty easy)

Bench Press
G/f: 65x5, 70x5, 75x11

Military Press
45x5, 50x10

[BigJavs]

Some videos.

<object width="320" height="265">


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<object width="320" height="265">


<embed src="http://www.youtube.com/v/WM89USxz4YU&hl=en_US&fs=1&color1=0xe1600f&color2=0xfebd01" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="320" height="265"></object>

[BigJavs]

Tuesday, March 2, 2010

Squat
G/f: 75x5, 85x5, 100x8 (+1 Rep PR)

Chad Press
Me: 70x10, x8, x7

Face Pulls
Me: 3 sets

Triceps Pushdowns
Me: 4 sets

Hammer Curls
3 sets

[BigJavs]

Tuesday, March 9, 2010

Deadlift Openers - working to a 3RM
Me: 275x1, 315x1, 385x1, 405x1, 450x2.253442 ugly reps
Hit a 3RM of 445x1 a few months ago so I thought 450x3 shouldve been pretty easy to hit. But I was wrong.
I think a safe, easy opener might be 190kg (419)

G/f: 185x3, 200x1, 225x3, 235x2
She feels comfortable setting her opener at 97.5kg (215)

Kroc Lat Pulldowns
110x25

Late night groceries, had to split early.

[K.Diesel]

Openers sound good, but be ready to cut them by 2.5-5 kg. Remember, you would have maxed on squat and bench by the time you get to them. If fatigue is an issue, scale back and take some anxiety out of it. There should never be doubt about an opener.

As for when to change the attempt (if necessary), check your feds' rules. In USAPL, you can change an opener anytime up to 5 minutes before the start of your flight. If you can't find out beforehand, there should be a rules briefing after weigh-ins.

Presses look solid too. Keep training hard. You guys are hitting the home stretch!

[BigJavs]

Thursday, March 11, 2010
Bench Openers

Bench - working up to a 3RM with a pause on the first rep

Me: 225x1 (paused), 245x1 (paused), 275x3, 285x0
looks like I might open with 122.5 kg (270)

G/f: 85x3, 90x3, 95x0
looks like 40 kg (88) will be good for an opener

Press - decided to work up to a 3RM as well
Me: 65x3, 135x3, 185x3, 205x3Rep PR
G/f: 45x3, 55x3 Rep PR, 65x0

felt my left shoulder pop out a little as I was doing the last rep on the press. Fought through it as I felt if I racked the weight at that moment it would have hurt worse. Locked it out and my shoulder popped back in. Kinda hurt for a while but feels better now. I have video of it I'll post later.

K - thanks for all the encouragement! I just wanna get on the platform already! I'm gonna have to check the USPF rulebook about deciding attempts. In fact, I should probably read through that whole thing a couple more times.

[kittenSmash]

Nice press big guy, that's some strong stuff. Your press is a pretty high percentage of your bench. I suppose that is a good thing, means you got some really strong trunk musculature.
Good luck on your meet too, is it next week or tomorrow?

[BigJavs]

Nice press big guy, that's some strong stuff. Your press is a pretty high percentage of your bench. I suppose that is a good thing, means you got some really strong trunk musculature.
Good luck on your meet too, is it next week or tomorrow?

Thanks man...At this point, I wish the press was an event instead of the bench lol.

Meet is the 27th.

[BigJavs]

Friday, March 12, 2010
Squat Openers

Squat
Me: 225x1, add belt 275x1, 315x1, add knee wraps....

365x0
Had another lifter at my gym wrap my knees instead of Regina. He did it way tighter than last week. I came out of the hole and the rebound shot me back on my heels and I fell on my butt with the bar on my back. Shook up but not hurt, thank goodness. Was still kinda shook up so I just did singles instead of triples.

365x1 (real easy), 380x1 (harder but def. not close to max effort)

G/f: 95x1, 105x3, 110x3, 115x3, 120x0

Situps
Me: 3 sets

Looks like openers might be 165kg (364) for me and 52.5kg (116) for Regina.

[BigJavs]

Monday, March 15, 2010
Last Heavy Deadlifts

Deadlifts
Me: 420x1, 468x1 PR went straight for the PR and decided to stop there.
G/f: 236x1, 253x1 PR, 259x1 PR

RDLs
Me: 253x10x2

Lat Pulldowns
Me: 3 sets

Hammer Curls
Me: 3 sets

[K.Diesel]

Thanks man...At this point, I wish the press was an event instead of the bench lol.

It should be, for a variety of reasons.

Scary situation with that squat. Good thing you didn't get hurt. Needless to say, I guess you've learned something I may not have mentioned: don't let someone wrap you at the meet that hasn't done it before, unless it's a near emergency.

PRs before the meet? Congrats to both of you! Should be a big confidence booster. Hope you left some in the tank though.

[BigJavs]

It should be, for a variety of reasons.

Scary situation with that squat. Good thing you didn't get hurt. Needless to say, I guess you've learned something I may not have mentioned: don't let someone wrap you at the meet that hasn't done it before, unless it's a near emergency.

PRs before the meet? Congrats to both of you! Should be a big confidence booster. Hope you left some in the tank though.

Definitely more in the tank for both of us...which is the most exciting part. Definitely a confidence boost considering deads have felt really heavy the last two weeks.

The guy who wrapped my knees is the one whos doing it at the meet so know he knows not to wrap them too tight.

[BigJavs]

Wednesday, March 17, 2010
Last Heavy Benches

Bench Press w/ pause
Me: 270x1, 285x1
G/f: 80x1, 90x1, 99x0

Chad Press
3 sets each

Triceps Pushdowns
3 sets each

Lateral Raises
Me: 3 sets

Should I take next week off or do light workouts??

[K.Diesel]

Congratulations Javs! Looks like you're pretty much done your training for your first meet. You'll do fine. I don't know if I e-mailed this to you yet, but if not, I apologize because I meant to. Just as well though. Putting on the forum may be helpful to other lifters too.

Here's what I do the week of a meet. It was first suggested to me by my PL mentor, Matt Gary, after my 2nd meet. I've done it ever since and it's worked well for me.

Assuming you compete on Saturday, do this on Tuesday, but no later than Wednesday.

[sets x reps]

SQUAT

50% x 3 reps
60% x 2 x 3
70% x 3 x 2

BENCH PRESS

50% x 3 reps
60% x 2 x 3
70% x 2 x 2
75% x 3 x 1 (paused)

That's it. Other than that, take it easy but stay mobile and loose. This includes stretching, foam rolling, massage, or anything else that you normally do. Stay hydrated. Don't eat a lot of junk. Sleep well. Show up ready to hit PRs. Have a lot of fun!

[BigJavs]

Saturday, March 20, 2010
LAST HEAVY SQUATS

Squat
Me: 225x1, 275x1, singlet and belt on, 315x1, add wraps, 365x1x2
G/f: 115x1, 120x0x2 this shouldve been easy...i think she has a mental block about this weight but she should be good for 130 at least.

[BigJavs]

Congratulations Javs! Looks like you're pretty much done your training for your first meet. You'll do fine. I don't know if I e-mailed this to you yet, but if not, I apologize because I meant to. Just as well though. Putting on the forum may be helpful to other lifters too.

Here's what I do the week of a meet. It was first suggested to me by my PL mentor, Matt Gary, after my 2nd meet. I've done it ever since and it's worked well for me.

Assuming you compete on Saturday, do this on Tuesday, but no later than Wednesday.

[sets x reps]

SQUAT

50% x 3 reps
60% x 2 x 3
70% x 3 x 2

BENCH PRESS

50% x 3 reps
60% x 2 x 3
70% x 2 x 2
75% x 3 x 1 (paused)

That's it. Other than that, take it easy but stay mobile and loose. This includes stretching, foam rolling, massage, or anything else that you normally do. Stay hydrated. Don't eat a lot of junk. Sleep well. Show up ready to hit PRs. Have a lot of fun!

Thanks K. Some of the guys at my gym insisted that we take the week off but I definitely feel I have to do something to keep my groove. So I'll be doing this on Tuesday.

We couldnt have done it without all your advice!

[K.Diesel]

My pleasure brother. Can't wait for the report.

[kittenSmash]

Good luck Javs, hope hear of a 9/9 night, with all white lights from you. Let us know how it goes.

[BigJavs]

Thanks guys.

Meet was great. I was nervous up until the first squat was done. Then I had a freakin blast. I was told my flight didnt start lifting til the afternoon so it caught me by surprise when I saw the heavy guys warming up while the lightweight guys were lifting. I asked the meet director and he said we were up next. A little panic set in and I rushed through my usual warm up but everything worked out. Neither of us really ate too much during the day. I had a few protein bars, a turkey sandwich, a pb sandwich and a couple bananas.

Lifts went like this:

Squat
Me: 363 - good, 385 - good PR, 402 - good PR
Since I lifted in the morning instead of the afternoon, the guy that was supposed to wrap my knees didnt show up til my bench so Regina wrapped them for me. She did a good job.

Regina - 115 - good, 121 - no good, 121 - good PR

Bench
Me: 270 - good, 285 - good, 303 - no good
First two benches flew up so I decided to go over 300 but I got stuck about two inches off my chest.

Regina - 88 - good, 93 - no good, 93 - no good

Deadlift
Me: 418 - good, 453 - good, 485 - good PR

Regina: 220 - good, 253 - good, 270 - good big ol' PR

Awesome time...can't wait to do it again!

[BigJavs]

heres the video

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[August West]

Solid work! Good job on the 400+ squat, sounds like it was a big day for PRs.

[kaisermetal]

awesome work man.

First time? did you get stomach butterflies?

I'll be going on my first competition too, i'm so excited

[kittenSmash]

Hell yeah Javs, nice job man. Squat over 400, and the deads are so close to 500. I'm really impressed with Regina's deadlift too. Glad to hear it went well for you.

[Platus]

Great job! You both should be very proud.

[BigJavs]

Thanks everybody! Yeah, Regina's a deadlift machine. We had butterflies all the way up until our first squats. After that, its fun.

Not sure when the next meet will be. We both want to lean out some. I definitely want to get under 308. The trick will be how to lose the weight and keep the strength (or, wishful thinking, get stronger). We've decided to throw in one or two days of conditioning a week, mostly GPP circuits inspired by Ross Enamait's stuff over at rosstraining.com and continue doing our 5/3/1 cycles 3 days a week.

As for diet, I have switched to a lacto-paleo diet as prescribed by paleonu.com. I've been doing it for the past week and have been eating a lot of eggs, beef, cheese and nuts. Trying to switch up my choice of meat every week so as not to get bored. I'm interested to see how it'll affect my performance in the gym. I suspect it will suffer a bit as my body has to switch from using all the carbs I was ingesting to adapting to having to use fatty acids. I will probably eat some sweet potatoes or maybe, when I'm adjusted to the diet better, a little white rice on training days to make sure I have some glycogen to fuel my workouts. Hopefully I can stick with it and see how I do.