Big Jawn Road to 2008 IPF Worlds [Archive] - Page 2

Big Jawn

04-19-07, 1:23 am

Weight:204.5lbs

Deadlifts (standing on 5" box)

305 X 3
365 X 3 X 2 sets
395 X 2 X 4 sets

Fuck, these are way harder then they look, add 5 inches to your ROM and force yourself to squat the weight up, while still trying to keep a straight back.

Bench Press

145 X 5
170 X 4
200 X 3 X 2 sets
225 X 2 X 3 sets
210 X 3 X 2 sets
200 X 4
170 X 6
145 X 8

Deadlifts

365 X 3 X 2 sets
420 X 3 X 2 sets
480 X 3 X 5 sets (belt)

I was dead by the end of these, I'll get into the downstairs gym in my apt. tomorow for some light assistance, but otherwise...I need to recover from these dead...alot of fucking volume.

Bombboy

04-19-07, 2:03 am

Your a freakin BEAST... keep the weight moving bro.

BB

deeder

04-19-07, 2:57 am

Damn... Sick deadlift day Jawn!

IRBS

04-19-07, 7:20 pm

alot of fucking volume.

No joke!! Great work bro.

Big Jawn

04-21-07, 1:23 pm

Weight: 204.5lbs

Lowbar Box Squats (all reps IPF depth unless otherwise stated)

210 X 5 X 4 sets
250 X 4 X 2 set
290 X 3 X 2 sets
330 X 2 X 5 sets

Light Bench Press

145 X 5
165 X 4
195 X 3 X 2 sets
210 X 3 X 5 sets

Lowbar Box Squats

210 X 5
250 X 5
290 X 4 X 5 sets

Flat DB Press: 75 X 10, 75 X 8, 60 X 10 X 4 sets

deeder

04-22-07, 5:58 pm

20 sets of box squats... You're a crazy mofo jawn. When are provincials out in Alberta?

Ricky P

04-22-07, 7:43 pm

These are some serious leg workouts.

Much respect..

Big Wides

04-22-07, 8:49 pm

nice leg session, walking had have been a challange

Big Jawn

04-22-07, 9:10 pm

May seem that way, but my legs are used to the volume...at least I think so? The DOMS should of set in by now if it was coming haha

tek52086

04-23-07, 2:40 pm

yeah man thats crazy volume.
post some videos if you can, your technique must be nuts.
stay strong
- tom

Big Jawn

04-24-07, 1:22 am

Weight:204.5lbs

Saturday workout...

Deadlifts to Knee

305 X 5
360 X 4
420 X 3 X 2 sets
450 X 3 X 3 sets

Stayed light, saving it for Wednesday.

Standing BB Military Press (strict)

90 X 10
110 X 8
120 X 5 X 2 sets
130 X 5 X 5 sets

Incline BB Bench Press

175 X 4 X 6 sets

Pause Push Up's

BW+55lbs X 8
BW+55lbs X 5

Big Jawn

04-24-07, 1:28 am

Weight: 208...? Guess I ate alot today.

Lowbar Box Squats[b]

145 X 8
205 X 5
250 X 4
290 X 3 X 2 sets
330 X 3 X 5 sets

[b]Bench Press

145 X 5
200 X 4
210 X 3 X 2 sets
230 X 3 X 6 sets

Highbar Squats

230 X 5
250 X 4
290 X 5 X 5 sets

Flat DB Press (light, just to get some blood flowing)

65 X 10
65 X 10
65 X 10
45 X 10
45 X 16

deeder

04-24-07, 1:51 am

Weight:404.5lbs

Weight: 208...? Guess I ate alot today.

Couldn't have eaten that much... You're down almost 200lbs from Saturday!

Highbar squats are a bitch. Workouts are looking good Jawn!

Big Jawn

04-24-07, 1:59 am

Couldn't have eaten that much... You're down almost 200lbs from Saturday!

Highbar squats are a bitch. Workouts are looking good Jawn!

Opps, consider it edited.

deeder

04-24-07, 12:40 pm

Opps, consider it edited.

Brilliant as usual... :P

Big Jawn

04-27-07, 10:55 pm

Weight:208lbs

Deadlifts (standing on 1" platform)

145 X 8
300 X 5
360 X 4
410 X 3
465 X 3 X 5 sets

Bench Press

145 X 8
155 X 7
170 X 6
185 X 5
200 X 4
210 X 3 X 2 sets
225 X 2 X 2 sets
240 X 1 X 2 sets
225 X 2 X 2 sets
210 X 3 X 2 sets
200 X 4
185 X 6
170 X 8
155 X 10
145 X 12

Big Jawn

04-27-07, 11:02 pm

Weight: 207lbs

Low Bar Box Squats

205 X 5
250 X 4
290 X 3 X 2 sets
330 X 3 X 3 sets
355 X 2 X 3 sets

Bench Press

145 X 5
170 X 4
200 X 3 X 2 sets
225 X 3 X 6 sets

Highbar Squats

210 X 6
250 X 6
270 X 4 X 6 sets

IRBS

04-28-07, 1:09 pm

nice work bro!

Big Jawn

05-02-07, 2:05 am

Started my new Sheiko CMS-MS Preperatory Period program today, four weeks long and to be followed by the MS Competition program, which is five weeks long and is when I will be getting in gear again.
I am currently preparing for APU Provincals on June 30th. I will finally be in full gear, bench shirt/deadlift/squat suit.

The emphasis on the raw portion of the CMS program is on shoulder/tricep (lockout) strength, chest hypertrophy, squat depth/power out of the hole and deadlift lockout strength.
The emphasis for the geared portion will be on squat form, heavy shirt work.

Here's Monday workout which I forgot to post.

Weight: 205lbs

Lowbar Box Squats

210 X 5
255 X 4 X 2 sets
300 X 3 X 2 sets
340 X 2 X 5 sets

Bench Press

145 X 5
175 X 4
205 X 3 X 2 sets
230 X 3 X 6 sets

Lowbar Box Squats

210 X 5
255 X 5
300 X 8 (was supposed to do 300 X 4 X 5 sets, but was short on time, so I pounded off some reps balanced over three sets)
300 X 6
300 X 6

Incline DB Flyes 50 X 10 X 5 sets

Bombboy

05-02-07, 2:33 am

Looking really good bro, keep pushing. When will you be pushing in full gear?

BB

Big Jawn

05-02-07, 2:40 am

Very start of June.
Thanks for all the positive feedback bro.

tek52086

05-02-07, 2:12 pm

Big Jawn

05-02-07, 5:47 pm

yo man, the squats look strong as hell. maybe cutting back the volume is what you need to get stronger. i only train my squat once a week and hit about the same volume you do and ive been gaining.... it feels good to be back in gear doesnt it? haha
- tom

The volume comes to a dead stop 5-6 week out when I do get in gear, but its all raw for now...and my body seems to recover decently. Next training cycle after Provs I think I'll be doing lots of hypertrophy work with less volume.

Big Jawn

05-05-07, 8:14 pm

Deadlifts standing on 3" Blocks

165 X 5
275 X 5
300 X 3 X 2 sets
345 X 2 X 4 sets

Bench Press

165 X 5
190 X 5
210 X 5
220 X 3
230 X 3
245 X 3
265 X 3 (3bd)
275 X 3 X 4 sets (3bd)
280 X 3 (3bd)

Incline DB Press

80 X 8 X 3 sets

Lots of energy today, but I've decided to cut the volume down on deads, and went as possibly low in weight as I could today while still justifying pulling.

Big Jawn

05-08-07, 1:51 am

Weight: 205.5lbs

I've been following a nutrition plan pretty strictly for the past two week and have already started to lean out, my weight is staying the same.

Bench Press

165 X 5
175 X 4
210 X 3 X 2 sets
235 X 3 X 3 sets
250 X 2 X 3 sets

Lowbar Box Squats

210 X 5 X 2 sets
255 X 4 X 2 sets
300 X 3 X 2 sets
340 X 3 X 5 sets

Bench Press

165 X 4
195 X 4 X 2 sets
220 X 4 X 4 sets

Flat DB Press

60 X 10 X 5 set (15 sec rest in between)

Chest was absolutly demolished after these. Bench is starting to go up, fuckin' shame I was getting used to not progressing.

One Arm Tricep Pushdowns: 12 X 4 sets

IRBS

05-08-07, 2:29 pm

Nice volume bro, good work!

tek52086

05-08-07, 2:42 pm

Chest was absolutly demolished after these. Bench is starting to go up, fuckin' shame I was getting used to not progressing.

hahaha i hear that bro. looking strong

Iron Buster

05-09-07, 1:48 pm

yo jawn, thanks for the motivation. i needed it like you couldn't believe man. thanks dog...

Big Wides

05-09-07, 8:59 pm

Big Jawn, its been sometime since ive stopped by and shame on me for that. like your numbers and volume, your upping the weights while leaning out. it aint easy but who said anything was, good shit bro

Big Jawn

05-12-07, 3:43 am

Weight: 203lbs

Lowbar Box Squats

165 X 8 X 2 sets
210 X 5 X 2 sets
255 X 5
300 X 3 X 2 sets
345 X 3 X 5 sets (no belt)

Light Bench Press

165 X 5
200 X 4
220 X 3 X 5 sets

Lowbar Box Squats

210 X 5
255 X 5
300 X 4 X 4 sets (no belt)

No frills workout today, my squatting is going fairly well, work capacity is improving and my body is adjusting to hitting IPF depth so I am able to increase the weight I can take down.

Gym again in less then 10 hours for some heavy shoulder, chest and back work in the form of OHP's, 3bds, deads etc. Check back later.

deeder

05-12-07, 1:13 pm

Nice squats Jawn. Provincials are in June for you aren't they? Any idea what you hope to hit?

Big Jawn

05-13-07, 3:40 am

Weight: 203lbs

Barbell OHP

Bar X 12
100 X 12
130 X 6 X 5 sets

Incline DB Press

50 X 8
80 X 10 X 5 sets (w. green bands)

Deadlifts 2 Knee

290 X 5
345 X 5
405 X 3 X 2 sets
435 X 2 X 4 sets

A few quick sets, I like these, help me off the floor and improve my ability to get in a good starting position.

Wide Grip Pull Ups

BW X 8 X 3 sets

Nice squats Jawn. Provincials are in June for you aren't they? Any idea what you hope to hit?

Yup, June 30th in Pincher Creek.
Hoping....

Squat ~575
Bench ~low 300's
Deadlift ~600

Big Jawn

05-19-07, 3:21 pm

Sorry guys, been off the Forvm for a few days, I'm posting all the workouts I've missed putting on here since then.

Weight: 203.5 lbs

Lowbar Box Squats

165 X 8 X 2 sets
215 X 5 X 2 sets
260 X 4
300 X 3 X 2 sets
345 X 3 X 5 sets

Bench Press

165 X 8
175 X 5
205 X 4
235 X 3 X 5 sets

Lowbar Box Squats

215 X 5
260 X 5
300 X 5 X 5 sets

DB Flyes
45 X 10 X 5 sets

Big Jawn

05-19-07, 3:31 pm

Weight: 203lbs

Deadlifts

290 X 4
345 X 4
405 X 3 X 2 sets
465 X 3 X 5 sets

Deadlifts have been suffering from work lately so instead of compromising volume I've dropped the weight down under low 5's/very high 4's.

Bench Press

145 X 8
160 X 7
175 X 6
190 X 5
205 X 4
220 X 3 X 2 sets
235 X 2 X 2 sets
250 X 1 X 2 sets
235 X 2 X 2 sets
220 X 3 X 2 sets
205 X 4
190 X 6
175 X 8
160 X 10
145 X 14

DB Press

80 X 5 X 5 sets

Big Jawn

05-19-07, 3:37 pm

Weight: 203.5lbs

Lowbar Box Squats

165 X 8 X 2 sets
215 X 5
260 X 4
300 X 3
345 X 3 X 3 sets
365 X 2 X 3 sets

Bench Press

175 X 8
205 X 4
235 X 3 X 7 sets

Lowbar Box Squats

215 X 5
260 X 5
280 X 6 X 4 sets

DB Flyes
25 X 10 X 5 sets (w. green bands)

Pause Push-ups
6 X 6 sets (feet up)

Now its off to the gym for Saturdays workout, which I won't take a week to post.

Stay Strong,

Big Jawn

Big Jawn

05-20-07, 10:25 pm

Weight: 206lbs

Deadlifts (standing on 3" box}

290 X 3
345 X 3 X 2 sets
375 X 3 X 4 sets

Speed Bench Press

165 X 6
175 X 6
190 X 6 X 5 sets

Reverse Band Deadlifts (red band > 60lbs off at floor, full weight at lockout)

315 X 4
405 X 4 X 2 sets
485 X 4 X 2 sets
525 X 4
515 X 4 X 4 sets

Tricep Pressdowns

Red band double choked X 12 X 5 sets

Big Jawn

05-20-07, 10:33 pm

Went in today for some misc. stuff, which included GPP and arms (in a creative way of course, minus the curls).

Close Grip Chin-Ups (1 sec pause at top/bottom)

Bw+25lbs X 8
Bw+30lbs X 6
Bw+30lbs X 4
Bw X 8

Seated Barbell Tricep Lockouts (2 sec pause at bottom)

90 X 12
140 X 8
150 X 6
160 X 4
140 X 11

Dips

Bw+45lbs X 8
Bw+70lbs X 6
Bw+80lbs X 4
Bw X 14

Fat Bar Reverse Bent-Over Rows

135 X 12
185 X 8
195 X 6
205 X 6
185 X 12

Snatch Pulls

135 X 5 X 5 sets

Big Jawn

05-28-07, 12:11 am

Took this week off for the most part, starting my 5 week comp prep tomorow.

Big Jawn

06-05-07, 3:00 am

Weight:203lbs

Lowbar Squats

165 X 5 X 3 sets
275 X 3
330 X 3

385 X 3 X 2 sets (Sp Centurion+belt, straps down) 2" high
440 X 2 X 2 sets (Sp Centurion+belt, straps up) 1" high
500 X 1 (Sp Centurion+belt+wraps, straps up) depth
550 X 1 X 2 sets (Sp Centurion+belt+wraps, straps up) depth

Bench Press

165 X 5 X 2 sets
200 X 3
225 X 3
255 X 2 X 2 sets

275 X 3 (Sp Viking Bencher) 4bd
290 X 3 (Sp Viking Bencher) 4bd
300 X 0 (Sp Vikiing Bencher, couldn't touch) 3bd
310 X 3 X 2 sets (Sp Fury) 3bd

Big Jawn

06-05-07, 3:06 am

Weight:203.5lbs

Lowbar Squats

275 X 3
330 X 3

385 X 3 X 2 sets (Sp Centurion+belt, straps down) 1" high
440 X 3 X 3 sets (Sp Centurion+belt, straps up) 1" high
470 X 2 X 3 sets (Sp Centurion+belt, straps up) depth

Bench Press

165 X 5 X 2 sets
200 X 3
225 X 3 X 2
255 X 2 X 2 sets

320 X 2 X 2 sets (Sp Viking Bencher) 2bd
330 X 2 (Sp Viking Bencher) 2bd

Incline DB Press 80 X 8 X 4 sets

Lowbar Squats

275 X 3
330 X 3
385 X 4 X 4 sets (wraps) depth

hjayss

06-05-07, 3:27 am

Man I did not even know you had a log bro ouch sick numbers..Gonna be back to check on you steal some of your exercises & routines lol.

Big Wides

06-05-07, 7:50 am

soild numbers bro at 203, pressing has come about big time. when is your next comp cause whenever that is people better watch out.

hjayss

06-06-07, 3:44 am

soild numbers bro at 203, pressing has come about big time. when is your next comp cause whenever that is people better watch out.
Gonna tear it up,..

Big Jawn

06-06-07, 10:38 pm

Weight: 205lbs

Deadlifts

300 X 3
350 X 3
420 X 3 X 2 sets
475 X 3 X 3 sets
510 X 2 X 2 set

All sets were fast and easy, no belt, no energy and plenty of gas (methane... not caloric), I feel sorry for anyone in the room.

Bench Press

145 X 3
175 X 3
210 X 3 X 2 sets
240 X 3 X 5 sets

Snatch Pulls

165 X 5 X 5 sets

Clean and Jerk

165 X 3 X 3 sets

Ol work mainly just for conditioning.

DB Press

45 + green bands X 8 X 4 sets
(90lbs at top)

GM's

3 red bands X 5 X 5 sets

Big Jawn

06-06-07, 10:42 pm

soild numbers bro at 203, pressing has come about big time. when is your next comp cause whenever that is people better watch out.

Gonna tear it up,..

Thanks Bigz, they are coming along, I'm learning the gear more and the bf is dropping and raw strength seems to be holding or increaseing a little.

Thats the goal Jay, I've got plenty of time to get there, so I'll make the best use of that I can.

Big Jawn

06-08-07, 11:05 pm

Weight: 207lbs

Squats

275 X 3 (loose suit, straps down)
330 X 3 (loose suit, straps down)
385 X 3 X 2 sets (loose suit, straps down)
440 X 3 X 5 sets (straps up, belt)

Was in a rush today, just got in some light squats, they all flew up no problem, depth, no wraps. Each set took about 7 secs.

Big Jawn

06-10-07, 2:15 am

Weight: 205.5lbs (in the morning)

Bench Press

145 X 3
175 X 3
210 X 3 X 2 sets
235 X 2 X 2 sets
255 X 2 X 3 sets

Deadlifts (no belt)

275 X 3
355 X 3
420 X 3 X 2 sets
475 X 2 X 6 sets

Face Pulls
60 X 15 X 3 sets
80 X 15
100 X 12

Rope Pushdowns
120 X 12 X 2 sets

Dips
Bw X 12 X 5 sets

We've started to drop down the heavy volume and I can't say I'm complaining, today was fairly light and quite easy compared to the past few weeks.

Competition is coming up in a three weeks. I am moving up north for a surveying job about four hours from here (10 days work straight, 4 days off), my life for the 10 days on will be work and gym and no more, the 4 days off will be dedicated to training with the powerlifters back here and just relaxing. I'm looking at this as a very positive experiance that will do more then just earn me money, but improve my work ethic, conditioning and dedication to the sport.

Big Jawn

06-11-07, 11:43 pm

Weight: 205lbs

Bench Press

155 X 5
165 X 3
180 X 3
210 X 3 X 2 sets
245 X 2 X 2 sets
260 X 1 X 2 sets

Squats

275 X 3 (loose suit, straps down)
330 X 3 (loose suit, straps down)
385 X 3 X 2 sets (loose suit, straps down)
440 X 3 (straps down, belt)
500 X 2 X 4 sets (straps up, belt)

Bench Press

165 X 3
200 X 3
220 X 2 X 4 sets

GM's (standing)
225 X 4 X 5 sets

Big Jawn

06-14-07, 12:43 am

Weight: 203.5lbs

Bench Press

155 X 3
180 X 3
210 X 3 X 2 sets
235 X 3 X 5 sets

Flat DB Press
90 X 8 X 4 sets

Deadlifts

300 X 3
350 X 3
420 X 2 X 2 sets
475 X 2 X 5 sets

The volume/load has dropped lots as we are close to comp time, after 3-4 cycles of Sheiko I'm used to alot higher volume then today, all reps were butter with plenty left in the tank...I'm looking to mix it up after the comp with a new routine and a variety of new movements.

schwarzi40

06-14-07, 11:19 pm

hey bro, just wanted to say nice progress and keep things going in the right direction..

The_Dude

06-20-07, 9:21 am

Big Jawn, this is the first time reading through your thread. IMPRESSIVE. I just picked up a few things off of you. Thanks and good job. Keep trainin' hard brother.

tek52086

06-21-07, 5:45 pm

bigjawn i was catching up on your threads since i went way on vacation...
you had trouble touching on a 3 board with 300lbs?
damn man that viking must be tight as hell.

what do you think of the viking compared to other bench shirts you used??

- tek

hjayss

06-22-07, 6:48 am

Sick numbers on those squats and deads brutha keep em coming....

BEASTOFRAGE

07-06-07, 2:46 am

kickin ass brother!
TB

Big Jawn

07-07-07, 1:32 am

Guys, its been awhile and I'd like to apoligize. I've been watching from behind the scenes for a few weeks, but my contributions have been limited. I recently moved to Ft. McMurray, in northern Alberta. I have been working 10 days on and 4 days off, my last days off I competed in my Provincial Powerlifting Championships, it was meant to be a easy meet, just going through the movements to get ready for my next big meet. Unfortunatly it didn't go as planned, I got my opening squat of about 520, and sat to deep into my last two attempts, getting called for technical errors on both, bench I got all three my third coming in at just over 300...which is a small amount for most, but a big step for me, its only up from here, deads went decent, though I dropped my attempts down from the set plan, I ended up going three for three, scraping up a third attempt a few cent short of 600. But I'm not worried, only 60lbs off the National Jr. record, which I still have 4 years to break.

But for know its back to the basics, the strategy map. Weaknesses have resurfaced, and will be addressed. For the next half dozen or so weeks I have decided to take a plunge into some bodybuilding type training (with a little speed work), I'll do my best to keep you all posted.

hjayss

07-11-07, 7:02 am

Nice to see you will moer than likely tear that shit up waaaaaaaaaay before the four year mark leaving you time to break your own records ;)...

D-Bomb

07-11-07, 7:17 am

blow that bloody wall down and kick ass!! :-)

IRBS

07-11-07, 9:25 am

Congrats on the meet bro, keep up the good work!

Big Jawn

08-08-07, 7:43 pm

If I were you, I'd be thinking...is Big Jawn dead? Maybe the iron crushed him? Or he just slid off the face of the earth?

Or maybe...He's living in Northern Canada, in a small oil mine camp?

If you guessed the last scenerio then you're right. Cell phone reception, internet and various other technoligies have been a thing of the future up here. I work 12 hours, sleep 7 hours and clash heads with the iron for the rest. Life is simple. I haven't figured out if I like it here yet, but now that I have the internet, I'll be keeping you all informed of my progress and doing my best to jump back on the bandwaggon and contribute to the board in every way possible.

Stay Strong,

Big Jawn

Dunk

08-11-07, 10:47 pm

Nice to see you are getting some lifting in, but it sucks it such a long work week. Hows everything going?

Squat_Heavy

08-12-07, 10:01 am

Big Wides

08-12-07, 1:04 pm

welcome back Big Jawn, glad to hear that all is well up there in canada

Toni69

08-12-07, 2:14 pm

I got my opening squat of about 520, and sat to deep into my last two attempts, getting called for technical errors on both, bench I got all three my third coming in at just over 300...which is a small amount for most, but a big step for me, its only up from here, deads went decent, though I dropped my attempts down from the set plan, I ended up going three for three, scraping up a third attempt a few cent short of 600. But I'm not worried, only 60lbs off the National Jr. record, which I still have 4 years to break.

You know I have missed you! Congrats on your meet...so impressive as always!

Im looking foward to what your bringing back to the forum.

Big Jawn

08-16-07, 12:13 am

Back at it.
Once again its on.

Weight: 210.2lbs (back down to the 90's though, in October)

Highbar Squats

225 X 5
270 X 4 X 2 sets
315 X 3 X 2 sets
360 X 2 X 5 sets

Bench Press

165 X 5
200 X 4
230 X 3 X 2 sets
260 X 3 X 6 sets

Highbar Pause Squats

225 X 5
270 X 5
315 X 4 X 5 sets

Hanging Leg Raises 10 X 3 sets

Big Jawn

08-16-07, 12:20 am

Weight: 209.4lbs

Deadlifts

310 X 4
370 X 4
430 X 3 X 2 sets
495 X 3 X 5 sets

Bench Press

165 X 6
195 X 5
240 X 4 X 2 sets
245 X 3 X 2 sets
260 X 2 X 2 sets
245 X 3 X 2 sets
230 X 4
210 X 6
195 X 8
165 X 10

Incline DB press (against green bands)

80+band X 10 X 5 sets

Deadlifts to Knee

310 X 4
370 X 4
430 X 4 X 5 sets

GM's

Bar+two red bands, for stretch 5 X 5 sets

Big Jawn

08-16-07, 12:25 am

Nice to see you are getting some lifting in, but it sucks it such a long work week. Hows everything going? Yah its long, but you work with what you have, I'm making the best of it...kicking the shit out of myself before I hit the sack every night. What's new in your world?

Nice to se a fellow IPF lifter in here. Same age to, maybe we will meet at IPF worlds in the future dawg. Stay animal! What weightclass are you in btw brotha?Thanks, how are your lifts? I lift in the 90's or 100's, will probably stick with the 90's for the next year or so, Worlds in Sandton next year are my goal...long way to go though, but I just turned junior.

welcome back Big Jawn, glad to hear that all is well up there in canadaYou too big, hope all is well down south.

You know I have missed you! Congrats on your meet...so impressive as always!

I've got a long way to go Toneee...and its about time you came to my log, but thanks.

BEASTOFRAGE

08-16-07, 12:26 am

killer work big dawg!
TB

Squat_Heavy

08-16-07, 4:11 am

Im gonna compete in the -110kgclass. My goals for my first meet in 6 weeks is:

260kg squat 180kg bench 260-270kg dead. 700kg total.

Just turned junior myself dawg, i am gonna keep track of this log, maybe we'll meet at the worlds next year!

hjayss

08-16-07, 8:14 am

straight butter baby light weight for ya way to hit em hard big J....

Big Jawn

08-30-07, 12:58 am

Still sticking it to the 90kg's in comp, but with all the work I've been putting in I'm almost topping out the 100kg's.

Weight: 217lbs

Jumping into some lose gear for the squat lately.

Bench Press

165 X 5
200 X 4
230 X 3 X 2 sets
260 X 3 X 3 sets
275 X 2 X 3 sets

Lowbar Squat's

225 X 20
310 X 5
370 X 4
430 X 3 X 2 sets (straps down)
500 X 3 X 5 sets (suit, wraps? fuck that)

Bench

180 X 4
210 X 4 X 2 sets
245 X 4 X 4 sets

Flat Db Press

100 X 8 X 4 sets

Buncha Rotator, scapular retraction movements.

Big Jawn

08-30-07, 1:08 am

Weight: 216lbs

Deadlift-Standing on 3 inches of iron

310 X 3
370 X 3 X 2 sets
400 X 2 X 4 sets

Overhead Tricep Ext.

120lb DB X 6 X 4 sets

Bench Press

165 X 5
195 X 4
230 X 3 X 2 sets
260 X 2 X 3 sets
245 X 3 X 2 sets
230 X 4
195 X 6
165 X 8

Deadlifts

310 X 4
370 X 4
430 X 3 X 2 sets
500 X 3 X 5 sets

GM's

Red bands X 15 X 5 sets

Easy peaaassyy

Pokoritel

08-30-07, 10:10 pm

Wow...now thats a killer session. 500 lb deads...good shit brother. Peace

hjayss

08-31-07, 4:08 am

Love the deads off the iron plank..gotta try that...500 piece nugget too..ouch youor back is rocking...

Big Jawn

09-15-07, 1:18 am

Weight: 212lbs

Squat

310 X 5
370 X 4
430 X 3 X 2 sets
495 X 3 X 7 sets

Bench Press

165 X 5
195 X 4
230 X 3 X 2 sets
260 X 3 X 2 sets
275 X 2 X 3 sets
260 X 3 X 2 sets

Dips

BW (212) X 15
257 X 10
302 X 6 X 5 sets

Incline DB Press

90 X 10 X 5 sets

Big Jawn

09-15-07, 1:25 am

Weight: 214.5

Deadlift Standing on 3" of Iron

310 X 3
370 X 3 X 2 sets
430 X 2 X 4 sets

Bench Press

165 X 5
195 X 5
230 X 5 X 2 sets
245 X 4 X 5 sets

Deadlift

310 X 4
370 X 4
430 X 3 X 2 sets
495 X 3 X 3 sets
525 X 2 X 3 sets

Band GM's

Buncha reds X lots

Face Pulls

100 X 15 X 3 sets