Big Jawn Road to 2008 IPF Worlds

[Big Jawn]

I"m an 18 year old powerlifter from the east coast, of Canada that is. I'm currently living in Alberta and doing my best too progress up the ranks for 2008 IPF Worlds in South Africa. Right now I'm 200lbs, 6 feet with PR raw lifts of 425-275-525...I'll be working in gear in a few weeks so check back. Keep in mind I'm just 18 and drug tested. I've only been at this for 6 months, so watch out! I'll be posting todays work out later on, pz.

[Freakshow]

Best of luck to you bro. I will be checking in on your progress

[Universal Rep]

I"m an 18 year old powerlifter from the east coast, of Canada that is. I'm currently living in Alberta and doing my best too progress up the ranks for 2008 IPF Worlds in South Africa. Right now I'm 200lbs, 6 feet with PR raw lifts of 425-275-525...I'll be working in gear in a few weeks so check back. Keep in mind I'm just 18 and drug tested. I've only been at this for 6 months, so watch out! I'll be posting todays work out later on, pz.

*subscribes*

[Big Jawn]

Weight: 199.4


Bench Press

145 X 5
165 X 4

worksets @ 70-85%

200 X 3 X 2 sets
220 X 3 X 2 sets
235 X 2 X 3 sets




Deadlifts (conventional)

250 X 5
300 X 4
350 X 3 X 2 sets

worksets @ around 80%

415 X 3
415 X 3
415 X 3
415 X 3 (loose belt)
415 X 3 (loose belt)

Bench is still lagging, but I have assumed it to be my weakness for awhile with such long arms. Please remember that I am lifting according to IPF rules, so all bench press reps are a one second pause, all deadlifts are to legal lockout and all squats are to depth (where my thigh meets my chest is visibly under the top of my knee). I will note when I wear any equip, or if I don't think the lift was a legal one.

Thanks for any support ahead of time. I have one remark for Saturdays workout and this goes out too the creator of this template...Boris Sheiko...any of you familiar with powerlifting know this man. Boris, you are one sick motherfucker, and I love you for it.

*Also any of you familar with Sheiko will know that he subscribes high volume (usually in the form of many sets, low reps) with bench worked 2-4 times a week, deadlift 1-2 and squat 1-3.

[deeder]

Nice workout man! Sick numbers for 18!

As for the bench press, IPF regulations say nothing about a 1 second pause. It just has to be motionless.. If you bring it down very slowly it will pretty much be motionless as soon as you touch your chest. With the new rules this year (referee gives a press command) you'll know as soon as you can press up.

[Freakshow]

I will be following your progress bro. Good Luck

[Big Jawn]

Yah man I got ya, I train with a 1 second pause for personal reasons, I've been called on the pause before and if I can train with it longer I'll be better off for competition, do you compete?

As per the new rules I don't think they'll affect me too much, I've never lifted my head, my leg drive has never been so much that I would lift my ass and my feet stay rock solid thru the whole lift. The "press" command is going to be great, if the refs keep their heads up.


Nice workout man! Sick numbers for 18!

As for the bench press, IPF regulations say nothing about a 1 second pause. It just has to be motionless.. If you bring it down very slowly it will pretty much be motionless as soon as you touch your chest. With the new rules this year (referee gives a press command) you'll know as soon as you can press up.

[Big Jawn]

Weight: 197.6lbs

Dynamic Highbar Squats

200 X 5
240 X 4
280 X 3 X 2 sets
320 X 3 X 4 sets
250 X 6 X 2 sets

I'll be stepping it down on the weight for a while, volume is my friend but depth is not. I could chuck 4 on there but flexibilty to hit depth just isn't there at the mo.


Zerchers

275 X 5 X 5 sets


Reverse Grip BB Rows

165 X 10 X 4 sets


Light Biceps

8 X 3 sets


Thinking about getting some Rehband to keep my knees warm for the lighter stuff. I'd recommend any of their stuff to anyone who has trouble keeping their joints warm and health between sets.

[deeder]

Nice dynamic work and very nice zerchers! I've never tried zerchers but they look hard as hell!

[Big Jawn]

I never work my sumo deadlift (I am deadset conventional), Zerchers replicate that movement indirectly, as well as working my squat and my core quite well. I rotate between them and front squats.

[deeder]

I've never even tried a sumo deadlift... I've been thinking about it though.. Seems most of the big pulls in my weight class (82.5kg) and the 90kg class are from sumo style lifters...

What kind of weight do you use on zerchers vs. front squats? I'd imagine the zerchers would hit the lower back and hammies really hard so they'd probably be a heavier weight.

[Big Jawn]

Moderate weight usually, I just use them as an assistance excersize usually 5-8 reps for 3-5 sets, not anywheres close to failure. I'll usually have 2 more reps left in me after each set.

[Karma]

Sick numbers bro!! “The journey of a thousand miles begins with one single step”…

...So keep it up

[D-Bomb]

brother where in south africa you doing this competition? would be interested to watch if its close to me... looking STRONG bro.

[widdlewade44]

I"m an 18 year old powerlifter from the east coast, of Canada that is. I'm currently living in Alberta and doing my best too progress up the ranks for 2008 IPF Worlds in South Africa. Right now I'm 200lbs, 6 feet with PR raw lifts of 425-275-525...I'll be working in gear in a few weeks so check back. Keep in mind I'm just 18 and drug tested. I've only been at this for 6 months, so watch out! I'll be posting todays work out later on, pz.

Nice numbers Jawn especially for your age. I will be keeping an eye on your log and wish you the best of luck on your quest for the 2008 IPF Worlds. Get some!

Kevin
widdlewade44

[Big Jawn]

Yo D I'll be pushing some big numbers September 2-4th 2008 in Sandton, South Africa.

[deeder]

Yo D I'll be pushing some big numbers September 2-4th 2008 in Sandton, South Africa.

That'd be an amazing experience. I gotta get my ass in gear so I can get to that level!

[Big Jawn]

Weight: 198.4lbs


Bench Press

145 X 8
155 X 7
165 X 6
180 X 5
195 X 4
210 X 3 X 2 sets
220 X 2 X 2 sets
240 X 1 X 2 sets
220 X 2 X 2 sets
210 X 3 x 2 sets
195 X 4
180 X 6
165 X 8
155 X 10
145 X 12

A truly wonderful/extreme Sheiko bench marathon, I'll be sore tomorow, all the bench weights were between 50-85% so it was still pretty easy, but lots of volume.


Dynamic Deadlifts standing on 3" platform

165 X 5
275 X 4
320 X 3 X 2 sets
370 X 3 X 5 sets
370 X 1

These were alot more difficult then the numbers show them to be, you'd be surprised what happens when you add 3 inches to you ROM. Did these standing on a 2.5" rubber plate and wearing my squat shoes. Maintained some good speed, I'm going to try these again next week and see what kind of results I get.


Mini Band Pushdowns

20 X 4 sets

[D-Bomb]

Yo D I'll be pushing some big numbers September 2-4th 2008 in Sandton, South Africa.

Damn man Sandton is right up close to me...where exactly in Sandton? ....its hard to get info from magazines over here...

but otherwise ill try find info...sounds great!! would be cool to watch.

[Big Jawn]

Weight: 199.4lbs

Highbar Squats

100 X 8
200 X 5
240 X 4
280 X 3 X 2 sets
310 X 3 X 5 sets
280 X 3 X 2 sets

BB Bent-Over Rows

165 X 10 X 3 sets

Lying Hamstring Curls

Stack X 10 X 3 sets

Head or the body wasn't in it today, left semi-early so I'll have something for tomorow.

[TheNaturalG]

I"m an 18 year old powerlifter from the east coast, of Canada that is. I'm currently living in Alberta and doing my best too progress up the ranks for 2008 IPF Worlds in South Africa. Right now I'm 200lbs, 6 feet with PR raw lifts of 425-275-525...I'll be working in gear in a few weeks so check back. Keep in mind I'm just 18 and drug tested. I've only been at this for 6 months, so watch out! I'll be posting todays work out later on, pz.

Bro you must have some insane genetics. Good luck.

[Big Jawn]

Thanks G, a little bit of motivation goes a long way on a down day.

Stay Strong,

.jawn

[Big Jawn]

Weight:200.2lbs


Bench Press

Bar X 12 (felt light...oh wait(
145 X 5
165 X 4
195 X 3 X 2 sets
220 X 3 X 5 sets (easy)
235 X 2 X 2 sets (some sort of PR?...felt easy)
235 X 2 X 1 set (paused)


Deadlifts

165 X 5
265 X 4
320 X 3 X 2 sets
385 X 3
430 X 3 X 4 sets (belt)
440 X 3 (belt, easy!)


Skullcrushers

80 X 15 X 4 sets
superset
Close-grip to failure ~12 rep


Felt good, best workout in at least 2 months. Finally hauling some decent poundage. Best of all I had 440 for at least 6 reps if need be.

[deeder]

NICE workout bro!

[Big Jawn]

Weight: 198.2lbs

Peeled myself out of bed early to get this workout done today, I normally lift after dinner. I was able to use my very very limited mathimatical/physics knowledge to form this equation....

{(Sunrise + 3hrs) + Jon} workout = drastically limited eccentric motion

Now I'm sure thats written wrong, but I'm sure it carries my point.

I swear I got my shoelace stuck in the door on my way out of the gym because it felt like I was pulling the entire building behind me all the way home.

Moral of the story...fuck Sheiko.


Bench (with 1-2 double regulation pause)

Bar X 12
145 X 5
165 X 5
190 X 8 X 4 sets


Paused Highbar Squats

165 X 5
230 X 4
265 X 3 X 2 sets
305 X 3 X 7 sets


Front Squats

145 X 5
200 X 5 X 5 sets


Seated Machine Rows

Rack X 12 X 3 sets

[deeder]

LMAO! That's quite the introduction to your workout bro! I hate morning sessions! Gotta have atleast 2500cals in me before I hit the gym.

Nice front squats after all those sets of back squats!

[Big Jawn]

I swear the way my back squats progressing I'll be Zurcher and Front squatting more in a few months.

[Big Jawn]

"Success usually comes to those who are too busy to be looking for it."

- Henry David Thoreau


Ain't that the truth.

[Big Jawn]

Tonight's dynamic deadlifts, and bench.

I will be attempting to make a setup for band deadlifts with full tension at lockout, very little at the floor...probably using light jumpstretch bands, light bar weight at about 400 for a few doubles and hopefully ~500 at lockout.

Bench will be dynamic with full comp. pause each rep for some high volume. Check back in 3-4 hours and I should have my workout down here. Pz

Stay Strong.

Big Jawn
formerly
jawn

[Big Jawn]

Weight: 199.4lbs

Bench Press

145 X 5
165 X 5
195 X 5 X 2 sets
215 X 4 X 5 sets (paused)



Deadlifts with Bands (100lbs band tension starting at knee)

165 X 5 (~265)
245 X 5 (~345)
320 X 3 X 2 sets (~420)
375 X 3 X 3 sets (~475)
405 X 2 X 3 sets (~505) (added belt)


Deads felt good, first time I've had anything close to a grip problem in a few months.


Incline DB Press

60 X 10
70 X 8 X 3 sets

[Big Jawn]

For this I used two sets of 95lb dumbells, set on the floor about a meter apart from each other, the other set at the other end of the bar. Looped the band over the dumbell, over the bar and then over the other dumbell. I then secured the dumbells on both sides with 5lb plates so they wouldnt move when I pulled. It worked pretty good for a makeshift setup.

Saturday is my last workout on this Sheiko routine, I will be starting a 9 week peak routine next week so I'll peak at Canadian Nationals in late March.

[deeder]

Awesome deadlifting man and nice benching too!!

I wasn't sure if you were coming to nationals. Good to hear you are! Even though you're numbers crush mine. You're still sub-junior too right?

[Big Jawn]

Nope...turn 19 on Feb. 23rd, my Sub Jr'ness ran out on Jan.1st. First year Junior for me, ouch.

[deeder]

Nope...turn 19 on Feb. 23rd, my Sub Jr'ness ran out on Jan.1st. First year Junior for me, ouch.

Ah well, I don't feel tooo weak now :p

How long have you been lifting?

[Big Jawn]

Lifting...maybe 2 year?

Powerlifting, 9 months.

[Big Jawn]

Its been a long week. An unemployeed eighteen year old in a relitively foreign city, with a passive asocial tendancy in most relationships. Thus I find myself in my suburban apartment, thinking much of this week, about now, about the past and mostly...the future. My father called tonight and we had a long man to man talk about my future, my goals in general. It was to say the least, very out of character for my father and I, a conversation highlighting so many difficult and sensitive subjects. But it woke me up.

Its times like these that I become so self-absorbed that my entire routine suffers. When in an efficent reality I should use this free time to address things I have pushed to the side recently. Several of these things are very much physical, and the main one is this...

I stepped on the scale today and weighed an all time high 205lbs, now I'm 6'0" and likely look about 11-13% bodyfat, but I hold that well, its likely 14-15%. For most that is a pretty good percentage, for me a self proclaimed ecto-mesomorph, it is unacceptable. I have worked my ass off for over 2 years to get from 170-200lbs, and for the last six months living on my own have grown into some bad habits. I blame this partly on the powerlifting mindset, which neglects every aspect of nutrition. My protein intake has sunk below 1gm per lb of bodyweight, my vegetable and fruit intake has become non existant and my cardio is walking to the shower in the morning.

Many bodybuilders take partial aim at powerlifting in their training in the sense that they want to have the best body possible while trying to be incredibly strong. Very few powerlifters, though, look like bodybuilders. I however have decided I need to look more like one. I want my abs popping out of my squat suit, I don't want my bench press range of motion reduced because of a beer gut.

Starting tomorow I will post any changes I see in my body as I change my nutrition and begin to lose 5-7lbs of fat. Time to get jacked.

[D-Bomb]

damn guess there is always a time and place for a reality check and to get in gear! good luck.

[Big Jawn]

Tonights squats and squat assistance as well as some back/lat assistance and biceps. Time to start putting some passion into my assistance work.

Monday my 9 week comp peak cycle will start, I'm open to any ideas anyone might have that have worked well for them.

[Karma]

Intensive trains Bro!!

Just one more thing, I changed the name of your thread to Big Jawn road to 2008 IPF Worlds...

Hope you like it Big Fella

[Big Jawn]

Intensive trains Bro!!

Just one more thing, I changed the name of your thread to Big Jawn road to 2008 IPF Worlds...

Hope you like it Big Fella


I appreciate it.

Thanks for the good words.

[Big Jawn]

Weight: 197.4 lbs

Highbar Squats

190 X 5
225 X 4
265 X 3 X 2 sets
305 X 3 X 3 sets
320 X 2 X 3 sets

Easy peezy, time to get in gear/belt and do some real weight next week.


One Leg, Leg Press (high foot placement)

135 X 10
225 X 10
315 X 8

Kept the weight low, these have been helping me with my squat depth and gaining speed out of the hole.


Laying Hamstring Curls

Stack X 12 X 3 sets


BB Bent-Over Rows (various grips)

165 X 10 X 6 sets


WG Pull-ups

BW + 30lbs X 8
BW + 30lbs X 6
BW + 30lbs X 2 + 1 min static pause


DB Bicep Curls

8 X 3 sets


Decent workout, tomorow is heavy deadlifts, a couple doubles with 460-470. Check back tomorow afternoon.

[Big Jawn]

Todays heavy bench and deads, heavy for me anyways, probably Rock's 2nd warm up set haha. Last day of this training cycle so I'm going to test the water so to speak, check back later for some documented madness, Pz brothers, wish me luck.

[Big Jawn]

Weight: 198.4 lbs

It may look like a short workout, but 15 or so of us powerlifters showed up this morning so I had trouble getting in for sets. Spend half of the 2 hrs spotting/loading/doing lifts offs, but got the jist of my workout in. Its cardio tonight, I'll pop in for some assistance tomorow.


Bench Press

145 X 5
165 X 4
195 X 3 X 2 sets
220 X 3 X 2 sets
245 X 2
240 X 2 X 2 sets
220 X 3 X 2 sets



Deadlifts

165 X 4
265 X 4
320 X 3
385 X 2
420 X 3 X 2 sets (belt from here on)
465 X 2 X 2 sets
475 X 4 PR

[deeder]

Damn bro! Your strength amazes me! Keep it up!

I can't wait to see you lift!

[Big Jawn]

I could do 550 right now in a belt, I'd be happy with 600 at Nats, if I get my Metal Deadlifter soon, it might help my cause.

[BEASTOFRAGE]

great work bro!
TB

[heavyliftin]

Awesome stuff man, keep it up. You'll do great at the worlds.

[Big Jawn]

Awesome stuff man, keep it up. You'll do great at the worlds.

Ive got a long way to go, right now I'm capable of about a 625 kg total, in about a year and a half time I'm looking for 750kg + we'll see how it goes. 775kg at 225lbs is the goal. Nothing wrong with shooting for the stars.

[Big Jawn]

Countdown to Nationals...65 days


Weight: 199.6lbs

Started Sheiko CMS MS Prep routine today, love the volume.
You finish bench press and your legs think your done...but no, time for more squating.

Highbar Squats

200 X 5
245 X 4 X 2 sets
280 X 3 X 2 sets
325 X 2 X 5 sets


Bench Press

145 X 5
170 X 4
205 X 3 X 2 sets
230 X 3 X 4 sets
215 X 3 X 2 sets


Incline DB Flyes

40 X 10 X 5 sets


Highbar Squats

200 X 5
245 X 5
280 X 4 X 5 sets


Ended up being a fairly long workout, about 6 of us were trying to share 2 squat/bench racks, so I may pop in tomorow to finish my assistance.

[Big Jawn]

Awesome stuff man, keep it up. You'll do great at the worlds.

great work bro!
TB

Thanks guys, I appreciate the motivation, keep checking back!

[Big Wides]

great numbers and progress, ur looking damn good

[TheNaturalG]

Congrats on the Legion bro. Definitly well deserved.

[Big Jawn]

Congrats on the Legion bro. Definitly well deserved.

I'm still jealous you beat me in, I've got big shoes to fill G!

Haha thanks man, I'll do my best.

[Big Jawn]

Listen kids...if you want to eat well, then don't bring the bad shit in the house. That said, my friend for some reason brought a box of Nestle Nesquik cereal into the house last night...and this morning two rather big bowls, and about 2000 calories later...it was gone.

Lesson learned the hard way, good thing I'm a powerlifter.

[Big Jawn]

On the schedual for today is fairly heavy deadlifts and heavy high volume bench press...should be exciting. I got a job today, driving a 3 axeled crane truck delivering acoustic tiles/drywall, should be fairly long hrs 50+ a week and very physical work.

You guys have any thoughts on what I should supplement/take/eat to stay healthy and moving forward with my lifts?

[Big Wides]

ive learned from physical labor that most of the time u dont want to eat. so most of the time you will have to force feed urself. also, try and turn the work into a type of lifting that will recruit some muscle fibers that are not trained during the gym, but keep a close watch to make sure ur not overtriaing in the gym. best of luck bro

[Big Jawn]

Weight: 200.6lbs


Bench Press

145 X 6
170 X 5
200 X 4 X 2 set
215 X 3 X 2 set
230 X 2 X 2 set
215 X 3 X 2 set
200 X 4
190 X 6
170 X 8
145 x 12

Bench easy as fuck, as it should be...good volume.


Deadlifts

165 X 5
265 X 4
320 X 4
400 X 3 X 2 set
440 X 3 X 3 set (no belt)

Wayyyy to easy...was supposed to do 2 more sets of 440, deads to knee and assistance. But Dennis Dickau came in (Former strength coach for Edmonton Eskimos and now the coach of the best of Canadian powerlifters), he changed my form for the dead, so I will have a wider grip and more leg drive (think narrow stance leg press). He expects I will be able to do 80lbs more immediatly...that puts my 1RM at just over 600.

Did form work with him...for about 30mins, 135 X 250 reps haha

[gsb239]

good luck man... but calgary rules!

where do u train in edmonton?

[Big Jawn]

good luck man... but calgary rules!

where do u train in edmonton?

Train at the University of Alberta gym, with a dozen or so other CPU/IPF lifters, we have our own little section off the main gym.

[GFH1911]

Looks like you're kickin ass and well on your way. I lift in the APF but we're all in the same game.

Good luck bro!

[Hatred]

Shakes are going to be your best friend for keeping your cals on track unless you will be driving more than doing the labor Bro.
You're going to have to keep an eye on the time too so you don't go too long between meals. You will be distracted.

[deeder]

Damn! 135 for 250 reps! Haha! That's ALOT of form work! Hopefully it pays off as much as that guy thinks it will!

Oh, and wtf! How'd your journal get stickied!? Bastard... Hahah!

[Big Jawn]

Weight:198.4

Started a new job on Thursday, pretty sore and have been feeling under the weather for the past few days...tried to bench today did a few sets and decided it was best to wait until Monday. Did some rotator work.

Tomorow I may do some light assistance since I'll be at the gym anyways for a small invitational meet we are putting on as a few of the guys need to qualify for Nats.

[deeder]

You'll get used to the added physical activity pretty quick I bet. Are you lifting at this little meet?

[Big Jawn]

You'll get used to the added physical activity pretty quick I bet. Are you lifting at this little meet?

Nope already qualified for Nats in May, I'll be the man lifting off Mardell's 600lb bench press lol

[deeder]

Nope already qualified for Nats in May, I'll be the man lifting off Mardell's 600lb bench press lol

Good stuff. Should be fun!

[Big Jawn]

Weight: 198.2

Did a little bit more rotator work today, was planning on some GPP...may do that later tonight. I was loading/spotting for our qualifying meet today so I didn't have much time, on the good side of things all of our lifters who are planning on Nationals in Dartmouth in March have qualifed and a few set some PR's today in the process.

About 20 or so Albertian lifters went out for lunch afterwards and it was a good chance to sit down and talk to people I haven't seen for a while.

[Big Jawn]

Weight: 198.0lbs

Finally back in the gym for a workout, still feeling slightly sick and my rotators are still raw at lockout but energy levels were decent considering the amount of sleep I've been getting and work I've been doing.

Highbar Squats

145 X 3 (pause)
205 X 5
245 X 4 X 2 sets
280 X 3 X 2 sets
325 X 2 X 5 sets


Bench Press (took it easy today)

145 X 5
170 X 4
205 X 3 X 2 sets
225 X 3 X 4 sets

Incline Flyes

45 X 10 X 5 sets


Highbar Squats

245 X 4
280 X 4 X 5 sets


Skipped the pull-ups and rows as I figured they'd agrivate my shoulders more then necessary at the moment.

[deeder]

Sick squats bro! Take care of that shoulder man. Lots of ice and heat.

[Big Wides]

looking good as usual Big Jawn, keep it up and watch the shoulder those are the worst of injuries. nagging and they sneak up when u think they are gone

[Big Jawn]

I just came to the realization that my job is at times great GPP. Yesterday I unloaded a transfer truck full of industrial acoustical insulation, which comes in huge 350lb bails, basically I tire flipped them off the truck. Now I don't feel so bad about missing my GPP on Sunday.

[Big Jawn]

I'm working on an article on accommodating resistance (band and chain use), it should be up for the weekend. I'll throw it up in the training section when its done.

[deeder]

Looking forward to the article bro! I haven't used bands or chains yet but that's definately something I need to get into!

[Big Jawn]

Weight: 199.6lbs (good I was worried my job was making me lose weight)


Deadlifts

165 X 5
275 X 4
385 X 4 X 2 sets
460 X 3 X 2 sets (easy, everyone else was doing some heavy work, to get a barameter of where they should peak for Nats, so I stepped it up {was supposed to stick at 460 X 3 X 5 sets})
500 X 3 PR (easy, had 5 for sure)
475 X 5 PR (had one more, maybe two)


Bench Press

145 X 8
170 X 5
200 X 4 X 2 sets
215 X 3 X 2 sets
230 X 2 X 2 sets
215 X 3 X 2 sets
200 X 4
185 X 6
170 X 8
145 X 14

For the record the rotators feel great, smooth as margarine (for all you dieting bodybuilders).

Wasn't actually happy with the deads, worked 12 hrs today and had an easy 1500 cal Wendys meal today...opps. Was low energy and sore. If I had waited until Saturday I think 520 X 3 would of been in the bag, easy.
Still looking for 600lbs in March.

Back in for back and arms tomorow.
Pz

Big Jawn

[Big Jawn]

Oh and just for the record. I broke up with my gf today, our jobs have been conflicting and we haven't spent much time together lately...flare was gone. I need to move on, and it was mutual...gym is more important to me right now.


I broke up with my girlfriend for my real love, deadlifts.



Nuff said...no pussy, "thats to bad mans' ", I'm good.

[hjayss]

Oh and just for the record. I broke up with my gf today, our jobs have been conflicting and we haven't spent much time together lately...flare was gone. I need to move on, and it was mutual...gym is more important to me right now.


I broke up with my girlfriend for my real love, deadlifts.



Nuff said...no pussy, "thats to bad man ", I'm good.

Hey big j sorry for your loss bro, but on the other hand I like the pyramid on the bench man I will try that looks good bro.

[Toni69]

Nice numbers Jawn especially for your age. I will be keeping an eye on your log and wish you the best of luck on your quest for the 2008 IPF Worlds. Get some!

Kevin
widdlewade44

No kidding..your numbers are crazy. The best of luck. We are all cheering for you! Well, I will cheer loud! Do guys cheer?

[hjayss]

Maybe growl or grunt or something like that good luck big Jawn.

[D-Bomb]

shit with numbers like that id trade my everything. keep going strong.

[heavyliftin]

Keep the workouts strong, sorry about the gf, great numbers bro

[Big Jawn]

Weight:198.8lbs


Bench Press

155 X 5
170 X 4
200 X 3 X 2 sets
230 X 3 X 4 sets
220 X 3

Felt pretty good, low energy but the reps were fluent and fast, lagging out of the whole though. I'll be starting to bench next week off a three board to begin to fix that, as well as some chain speed bench.


Highbar Squats

Bar X 8
135 X 5
200 X 4
290 X 3 X 2 sets
325 X 3 X 5 sets (easy)

Had alot left with these, 345 could of been there with same rep scheme. Finally squats are progressing, tis good.

Need to incorperate more quad work though.


Speed Bench Press

170 X 5
190 X 4
215 X 3 X 5 sets

Shoulders were dead by now...

Straight Leg Standing Mil. Press

50 X 12
100 X 8 X 3 sets


Arnold Press

30 X 20 X 3 sets


DB Rotator Work

7.5 X 15 X 3 sets

[heavyliftin]

Good stuff man, what do you mean by highbar squats? Gotta plead ignorance on that one.

[Big Jawn]

Highbar refers to the bar placement on the traps, highbar for me is resting just off the neck, while lowbar is resting against the bottom of the traps almost across my arms.

[Big Jawn]

Missed Saturdays workout, but will be making it up in a few hours.

[BEASTOFRAGE]

great work bro and thanx for pinnin my log...i'll try my best to support this forum the way i can...
TB

[heavyliftin]

Missed Saturdays workout, but will be making it up in a few hours.

Alright bro, kick it in gear for this one.

[Big Jawn]

Pissed off...went to the gym, which was supposed to be open until 8, but they closed at 6 for some reason?
Had planned on doing some moderatly heavy volume deadlifts at between 400-425lbs for 3 sets of 8 reps. But I guess those will have to wait until next Saturday.

Tomorow is heavy bench for some doubles.
Loose wrapped squats for some moderatly heavy triples.
And DE Bench Press with chains.
As well as bis and ham assistance.

Stay Tuned.

[deeder]

Shitty deals man. Looking forward to tomorrow's workout!

[Big Jawn]

Weight: 201.0lbs


Highbar Squats

145 X 5
200 X 5
240 X 4
285 X 3 X 2 sets
325 X 3

Supposed to do five sets, knew I didn't have it in me tonight.


Bench Press

145 X 5
170 X 4
200 X 3 X 2 sets
230 X 3 X 3 sets
240 X 2

Supposed to do 2 more sets, but...even though it should of been easy I knew I didn't have it in me today.

Disapointing workout to say the least, overworked, overtired and the gym was overcrowded. My focus was blurred and attempting to finish my workout today would of left me deeper in the hole. There are these days when you know a missed workout would be better for you.

Hopefully Wednesday will be a pick me up.

[deeder]

Everyone has those days. You'll get used to the added physical activity from work soon. Make sure you're still eating as much as you need.

Hit em hard next time!

[Big Jawn]

Tonight is DE Bench with chains followed by heavy deads and a bench marathon...with some biceps after for good measure.

I apoligize for not having my alternative resistance article up last weekend, it will be up and pinned by this weekend, garenteed.

I'll update later tonight.

[tek52086]

hit it hard man, im benching tonight too

[Big Jawn]

Weight:202.2lbs


Bench Press

145 X 5
170 X 4
200 X 3 X 2 sets
230 X 2 X 3 sets
215 X 3 X 2 sets
200 X 4
170 X 6
145 X 8


Conventional Deadlifts

165 X 5
285 X 4
340 X 4
405 X 3 X 2 sets
465 X 3 X 5 sets

Pull's were way too easy today, good speed off the ground and thru lockout.


DE Chain Bench

150 + 50lbs at lockout (~200) X 3 X 8 sets
(2 second negitive, 2 second pause, explosive-controlled postive)


Standing GM's

245 X 5 X 5 sets

Don't like GM's as a ME movement but they are great to polish of a pull/squat routine and give me a good ham stretch.

Standing BB Curls
100 X 8 X 3 sets

DB Preacher Curls
40 X 10 X 4 sets

[Big Wides]

looking good Big Jawn, it appears that your body as gotten accustomed to lifting and work. the skys the limit for ya bro

[Mean Machine]

Lifts are lookin good bro, keep it up. I live just outside of Dartmouth so I plan on coming watch. You'll have to let me know when you lift.

[Big Jawn]

looking good Big Jawn, it appears that your body as gotten accustomed to lifting and work. the skys the limit for ya bro

Thanks man, can only hope my bench is somewheres near yours when I reach your age. Long arms are a curse.

Lifts are lookin good bro, keep it up. I live just outside of Dartmouth so I plan on coming watch. You'll have to let me know when you lift.

I appreciate the support bro, do you PL? I lift on the 31st of March, but I'll let you know the details as they leak.

[Mean Machine]

Yeah man i just started gettin into powerlifting. Been lifting for a few years but it was always geared more towards sports. I hope to be ready to compete around this time next year.

[heavyliftin]

Sweet stuff bro, keep it comin

[deeder]

Nice workout! Has using chains helped increase your bench?

[Big Jawn]

Nice workout! Has using chains helped increase your bench?

Just really started bro, I like the feeling I get using them for speed bench, forces me to be quick thru lockout...I'll let you know in the coming weeks if they increase my overall speed and if that helps my ME bench.

[deeder]

Good stuff. I really need to start working out with other PLers.

[Big Jawn]

Good stuff. I really need to start working out with other PLers.

Pete has a small gym in his basement, I'll bring some bands and some other basic stuff and give you a few tips. But if you can train with a few other PL'ers a few times a week, or just once a week it would do wonders (if they know their shit).

[Big Jawn]

Tomorow's workout will be some light bench, emphasis on speed off chest again...possibily some board work with chains (not shirted). As well as some fairly heavy squats with loose knee wrap.

[Big Wides]

Tomorow's workout will be some light bench, emphasis on speed off chest again...possibily some board work with chains (not shirted). As well as some fairly heavy squats with loose knee wrap.

boards with chains is a great exercise, i have also done board/band press and close grip board/band press. each helps with all different phases of the bench and helps with strength

[Big Jawn]

Weight: 203.0lbs (PR haha)


Highbar Squats

Bar X 8
145 X 5
200 X 5
245 X 4
285 X 3 X 2 sets
325 X 3 X 2 sets
350 X 2 (loose wraps)
365 X 2 (loose wraps)
375 X 2 (loose wraps)

Easy squats, tight wraps on Monday and suited squats next Friday.


Speed Bench w.Chains

Weights=Bar weight plus 60lbs chain

Bar X 12
115 X 8
160 X 5
205 X 5
220 X 3 X 5 sets
205 X 6

DB Press

70 X 10 X 2 sets
55 X 10 X 3 sets

Highbar Squats

145 X 5
200 X 5
245 X 5
285 X 4 X 4 sets

My poor biceps already felt like over boiled hot dogs at this point, there was very little left to work with...but I did them anyways.

Yes a powerlifter doing biceps. You saw it here first folks.

BB Curls
90 X 6
80 X 8
70 X 10

One Arm Preacher Curls
40 X 8 X 3 sets


Speed pulls and assistance tomorow morning.

[tek52086]

i almost want to make fun of you for training your biceps but i do have to admit i caught myself doing band concentration curls the last time i was training my back. :-D
haha

your log is looking strong man, keep that calorie intake in high.
are you going for 198 or 220 or you havent decided yet?
also
what kind of gear do you use? (shirt, brief's, suit, wraps)

[Big Jawn]

I'll be 198 for sure at Nats in March, may have to cut about 5lbs but that won't be too hard...worlds in 08 I will be 220.

I wear a Titan Centurion NXG super plus, THP wraps, a Titan lever belt....looking to buy either a Titan F6 or Metal IPF Bencher as well as a Metal Deadlifter in the next few weeks.

[Revolutionary]

hey i just learned something... lol didnt know powerlifters didnt train their smaller muscles like bis and tris.....well dang you guys pull some heavy fucking weight man its insane

[Big Jawn]

hey i just learned something... lol didnt know powerlifters didnt train their smaller muscles like bis and tris.....well dang you guys pull some heavy fucking weight man its insane

Typically they don't and if they do its in a erratic and unstructured fashion. Powerlifting revolves around the big three, and supporting excersizes are usually done in the form of board press's, OHP's, tate presses etc. etc. But I feel the need for some added hypertrophy and have decided to break the mold.

[tek52086]

yeah plus when i heard Big Joe Panz say "curls are for girls" it kinda stuck with me, then again anybody with a 750lb bench's advice should stick to anyone.

[Big Jawn]

yeah plus when i heard Big Joe Panz say "curls are for girls" it kinda stuck with me, then again anybody with a 750lb bench's advice should stick to anyone.

Haha...yah that was the main reason for me as well. But no more, its not about arm size or anything, I just strive for a complete physique as well as a strong one. Biceps used to be among my favs back in my bodybuilding days...but now I despise them, that partially is why I'm forcing myself to do them.

[Big Jawn]

Weight: 201.0lbs


Light Speed Deadlifts

165 X 5
285 X 5
320 X 3
405 X 1
405 X 3 X 5 sets

Nice and fast easy reps...good because I had very little juice in me today.


Standing Military Press

Bar X 12
100 X 12
125 X 5 X 5 sets


Incline Bench Press

135 X 8
200 X 5 X 5 sets

Did some light assistance for chest and shoulders, called it a day. Saving myself for heavy squats on Monday.

[deeder]

Nice incline especially after those millitary presses!

[Big Jawn]

Didn't make it into the gym today, just got home now (round' 8) gym closes in an hour, a long 14 hr day at work.

I'll be making up squats and bench tomorow.

A double with 400 is well overdue.

[Big Wides]

the way you've been lifting, the 400 double should be nothing at all. good luck with the bench and squat in the same day, it will be a great overall body pump. good luck bro

[tek52086]

yeha bro, lookin real strong, keep the calories high to keep your recovery time steady

[Big Jawn]

the way you've been lifting, the 400 double should be nothing at all. good luck with the bench and squat in the same day, it will be a great overall body pump. good luck bro


I'm hoping for it, I have been in equipment very little lately (even wraps) so really don't have a barometer of where I am.

We'll see if 500 in suit it manageable at Nats.


yeha bro, lookin real strong, keep the calories high to keep your recovery time steady


Thanks man, actually feel really good today...even after 14 hours of work, which is a good sign.


As a side note, I really appreciate some constructive critism from established Pl'ers...

[Big Jawn]

Heading to the gym for squats here in a few minutes, I'll check back in a few hours.

[heavyliftin]

Heading to the gym for squats here in a few minutes, I'll check back in a few hours.

hope all goes well bro

[deeder]

I wanna see that double at 400!

[Big Jawn]

Weight: 201.6lbs


Highbar Squats

165 X 5
205 X 5
245 X 4
285 X 3 X 2 sets
325 X 3
350 X 2
375 X 2 (wraps)
405 X 2 (wraps)


Bench Press

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


DB Incline Flyes

40 X 10 X 5 sets



Highbar Squats

200 X 5
245 X 5
285 X 5 X 5 sets

[Big Wides]

good numbers, bet if felt good to get the 405

[Big Jawn]

good numbers, bet if felt good to get the 405

Felt pretty good, I've been higher before but I'm finally starting to enter PR territory in all lifts.

[Toni69]

Big Jawn, I am so proud of you! Your lifts are amazing and consistent...serious lifting, its awesome. Best of luck to you. I still can't believe your 18 yrs old. I know age is just a number, and you have proven you are an exception to the rule. You have experience, knowledge, dedication and discipline that far exceeds any 18yr old I have ever met. I really admire you.

[tek52086]

i wanna see those dead numbers from today, you better post them!! haha
kick some ass brother

[Big Jawn]

Heading to the gym here soon, just finished work.

[eblnyc]

good luck to you! doing a killer job! strength doesnt just come from the body it also comes from the mind! you tell your mind your gonna lift 400 pounds today you will! mind over matter!

[deeder]

good luck to you! doing a killer job! strength doesnt just come from the body it also comes from the mind! you tell your mind your gonna lift 400 pounds today you will! mind over matter!

Haha yeah it seems to be that easy for Jawn at least!

[Big Jawn]

Weight: 201.4lbs

Worked 12 hours today, and on the drive home I was drifting in and out of sleep. The gym was the last thing I felt like doing...but I would go, I always do...my motivation just might be off, or so I thought.

Something sparked when I got home, I was still tired and had not eaten enough today...so I pulled myself together. Ate 2 cups oats, downed 2 cans of tuna, drank some OJ, ate a banana and gulped down some ECA. I marched off to the gym with headphones on...

M1 of Dead Prez chanting..."Walk like a warrior, walk like a warrior"
I felt like an animal today--ready.


Conventional Deadlifts


165 X 5
285 X 4
385 X 3
450 X 2
500 X 1 (belt)
551 X 1 (belt) PR...easy
385 X 3

I could of had 575 today. By the end shins were raw and bleeding, garbage can was beside me...but I didn't need to use it.


Bench Press


145 X 8
155 X 7
170 X 6
190 X 5
200 X 4
215 X 3 X 2 sets
230 X 2 X 2 sets
250 X 1 X 2 sets
230 X 2 X 2 sets
215 X 3 X 2 sets
200 X 4
190 X 6
170 X 8
155 X 10
145 X 12


Light GM's (past parallel)

165 X 5 X 5 sets

[Big Wides]

Weight: 201.4lbs

Worked 12 hours today, and on the drive home I was drifting in and out of sleep. The gym was the last thing I felt like doing...but I would go, I always do...my motivation just might be off, or so I thought.

Something sparked when I got home, I was still tired and had not eaten enough today...so I pulled myself together. Ate 2 cups oats, downed 2 cans of tuna, drank some OJ, ate a banana and gulped down some ECA. I marched off to the gym with headphones on...

M1 of Dead Prez chanting..."Walk like a warrior, walk like a warrior"
I felt like an animal today--ready.


Conventional Deadlifts


165 X 5
285 X 4
385 X 3
450 X 2
500 X 1 (belt)
551 X 1 (belt) PR...easy
385 X 3

I could of had 575 today. By the end shins were raw and bleeding, garbage can was beside me...but I didn't need to use it.


Bench Press


145 X 8
155 X 7
170 X 6
190 X 5
200 X 4
215 X 3 X 2 sets
230 X 2 X 2 sets
250 X 1 X 2 sets
230 X 2 X 2 sets
215 X 3 X 2 sets
200 X 4
190 X 6
170 X 8
155 X 10
145 X 12


Light GM's (past parallel)

165 X 5 X 5 sets

keep this up Big Jawn, like to be kept on my toes, nice numbers bro

[deeder]

Damn you're a monster! Way to hit it hard even after a long day!

[tek52086]

551 @ 200 is a sick full geared pull. thats the motivation i need for my pulling tomorrow

rest up, i bet you're sore as shit today

[Big Jawn]

551 @ 200 is a sick full geared pull. thats the motivation i need for my pulling tomorrow

rest up, i bet you're sore as shit today

Yah man I think 600 could of went either way if I had more energy yesteday...the pull wasn't full gear though, just a belt...may get a deadlift suit soon though. Ironically I'm not sore at all today, just hungry.

I'm looking forward to your pull tomorow.

[BIG45s]

Read entire thread. Great read and your numbers are coming along nicely.

Peace


BIG45s

[Big Jawn]

Read entire thread. Great read and your numbers are coming along nicely.

Peace


BIG45s

Thanks bro, I've got a decent base now so I'm expecting big things in the future.

[Big Jawn]

Heading to the gym now for suited squats, single ply Titan Centurion.

[Big Jawn]

Weight: 203.0lbs


Highbar Squats


145 X 8
230 X 5
285 X 3 X 2 sets
325 X 2
375 X 2 (loose wraps)

Swiched to low bar, brand new 42 Titan Centurion goes on (nice and easily)...not working on heavy weight today just stretching the suit out and getting depth with it.

405 X 1 (suit straps up, wraps) 1.5" high
430 X 1 (" ") 1" high
430 X 1 (" ") good depth
430 X 1 (" ") good depth


430 felt like butter today...loose wraps, smooth as anything. I think this might be too light for a first attempt, originally I was planning on 500 for a 3rd but I may try 525 now, we'll see how the next few weeks of suited squats go. Either way I'm happy to hit depth first time in a brand new suit, considering it was good and tight.

[Big Jawn]

Squat

240kg/529.1lbs


Bench Press

147.5kg/325.2lbs


Deadlift

272.5kg/600.8lbs


Total: 660kg/1455.1lbs

Wilks: 425

[Big Jawn]

Weight: 200.0lbs


Bench Press

Bar X 12 X 2 sets
100 X 12
145 X 5
165 X 5
190 X 5
215 X 3 X 8 sets (with 2 sec pause)


Incline DB Press

75 X 10
80 X 8
80 X 8


DB Pullovers

90 X 8
45 X 10 X 2 sets


Seated One Arm Machine Rows

80 X 8 X 4 sets


Wide Grip Pulldowns

150 X 10 X 3 sets

[Fury]

whats ut wieght at? i was gonna compete in a power lifting compition but my buddy said wait til i get strong to do it. im 19yrs old 5'10'' 190 my bench is 315 squats 425 and deads 460. u think i would hav a chance?

[Big Jawn]

I would say go for it, even if your numbers were half of what they are...but honeslty those are quite good. Are those wearing gear? I don't know what you buddy considers strong but I'd say that he's stupid for trying to hold you back, a good friend encourages. Depending what fed you lift in I think you'd have a good chance in placing.

I'm about 200-205 these days but compete at 198lbs in the 90kg weight class. I'm hoping for a 660kg total at Nat's in March, 525 squat, 320 bench, 600 deadlift.

[Fury]

no no gear those are raw numbers im a broke soldier haha just eat big and lift big

[Big Jawn]

no no gear those are raw numbers im a broke soldier haha just eat big and lift big

Go to www.powerliftingwatch.com and find a comp in your area...a raw fed may suit you best, maybe 100% RAW?
Set some goals and get on that platform. If you so feel, setup a log in the Power Trip section so we can track your progress and feed you your daily motivation.

[Big Jawn]

Weight: 200.0lbs

Wasn't due too workout today, but went in to spot Squatty L. and did some assistance.

Skullcrushers

Bar X 12
70 X 8
90 X 10 X 3 sets
95 X 10


Strict Standing Military Press

Bar X 12
80 X 10
100 X 8
125 X 6
110 X 5 X 5 sets


DB Shrugs

100 X 15 X 4 sets


Front Plate Raises

55lb plate X 10 X 3 sets

[deeder]

Can't say I've ever been at the gym just to spot people. Must be awesome being tight with other PLers!

[Big Jawn]

Can't say I've ever been at the gym just to spot people. Must be awesome being tight with other PLers!

I've got to say it sure does help with motivation when the guy beside you is benching 600.

[tek52086]

how many weeks out are you?

[Big Jawn]

Just under 6 weeks out, 5 weeks of training left. Lots of shirt, suit work as well as some speed work.
Wasn't able to work out today as it was a stat holiday and gym was closed, I'll be doing suited squats to make up for it tomorow.

[Big Jawn]

I laid down after work today and slept right through the hours my gym is open...needed that extra sleep today, rather me healthy then sorry. I will be back in service tomorow with deadlifts and bench, check back brothers.

[Dunk]

hey man, just checking out the progress, numbers are looking good. What type of gear you using??

[Big Jawn]

Weight: 200.8lbs


Bench Press

145 X 5
175 X 5
200 X 3
230 X 3 X 2 sets
245 X 2 X 3 sets
230 X 3 X 2 sets

Was fairly happy with bench today, felt pretty strong and my arch is holding. My shirt should be in by this time next week.


Deadlifts

165 X 5
285 X 5
330 X 4
400 X 3 X 2 sets
465 X 3 X 3 sets
485 X 2 X 3 sets

Light weight but was struggling with my form and speed today, not very happy with pulls today. My guess is I'm not fully recovered from last weeks near max.


Machine Rows (2 grips)

150 x 10 X 4 sets


Wide Lat Pulldowns

120 X 10 X 3 sets

[tek52086]

your dead's look good man, i wish i could handle volume like that, it'd take me weeks to recover.

have you ever considered devoting some assistance work to your triceps to get your bench up? i know you train shoulders once a week but maybe some added lockout strength would help your bench???

[Big Jawn]

your dead's look good man, i wish i could handle volume like that, it'd take me weeks to recover.

have you ever considered devoting some assistance work to your triceps to get your bench up? i know you train shoulders once a week but maybe some added lockout strength would help your bench???

I have been doing some tricep assistance (although my lockout isn't my weak point) but I really should be starting to do some close-grip and board work.

[Big Jawn]

hey man, just checking out the progress, numbers are looking good. What type of gear you using??

I'm wearing a size 42 Titan Centurion NXG super plus (single ply) for squats, and have a Metal Viking Presser (IPF single ply) on order, I'm currently not wearing a deadlift suit of any sort, just a belt.

[Big Jawn]

Weight: 205.2lbs


Highbar Squats

145 X 6 X 2 sets
230 X 5 X 2 sets
275 X 5
320 X 3

Change to low bar...

375 X 2 (loose wraps, belt)
405 X 2...2" high (add suit, straps up)
435 X 2...depth
435 X 4...depth


I had at least 6 with 435 in me but the low bar position is still relitively new too me and felt rather uncomfortable, but wasn't hard to stablize.

[Big Jawn]

Weight: 203.4lbs


Bench Press

145 X 8
165 X 5
200 X 3 X 2 sets
230 X 3
245 X 2

245 X 5 (3 board, with an old F6...it was one of the other pl'ers and was too big, its also meant for a lifter with a big arch...just wanted to get used
to using a shirt, mine will be in next week)
275 X 2 (3 board)
275 X 2 (2 board)
285 X 1 (1 board)

245 X 3 (raw)
145 X 20

Weight was light but was first time in shirt...pretty sure I can touch with low threes at Nats.

[goody19]

keep bustin your ass Jawn... keep on grindin bro

[heavyliftin]

sick stuff bro keep it comin

[Big Jawn]

Weight: 202.8lbs


Skullcrushers

70 X 8
95 X 8 X 4 sets


Straight Leg Standing OHP

Bar X 12
100 X 10
115 X 5 X 5 sets
100 X 8


Curl Bar Bent-Over Rows (3 grips)

150 X 12 X 6 sets


DB Shrugs

120 X 10 X 3 sets


Side Laterals

35 X 8 X 2 sets


Plate Raises

55 X 8 X 2 sets

[Dunk]

Deads are looking good man, how is the squat suit working for you? How much are you getting out of it?

[nauticapro40]

Im 19 my lifts are

Bench - 285
Squat - 405
Clean - 265
Dead - 550

Im a college football player

[Big Jawn]

Weight: 205.4lbs


Highbar Squats

Bar X 8 X 2 sets
135 X 5 X 2 sets
225 X 5 X 2 sets
275 X 3
315 X 3
335 X 3
375 X 3 X 2 sets (loose wraps)


Bench Press (2 second pause)

145 X 8
200 X 5 X 5 sets


DB Bench Press

60 X 8 X 6 sets


DB Incline Flyes

30 X 12 X 3 sets

[deeder]

Haven't been in here in a while. Looks like you're doing fine though!

Get working on that low bar squat! You'll learn to love it!

[Big Jawn]

Weight: 205.6lbs PR! ha


Deadlifts

165 X 5
275 X 5
320 X 3 X 2 sets
405 X 3
455 X 3 X 3 sets (belt)

Easy, cutting down on the volume, staying with fairly light weight until Nats (will be doing openers etc. though, soon).


Bench Press

145 X 8 X 2 sets
195 X 5 X 2 sets
210 X 3 X 2 sets
230 X 3 X 3 sets

Easy, shoulder was sore at lockout, hard day at work...so that was expected.

Rotator Work

Flat DB Press

70 X 10 X 3 sets


Incline DB Flyes

45 X 12 X 4 sets


Pullthru's

80 X 10 X 3 sets


Lying One Leg Hamstring Curls

50 X 12 X 3 sets
30 X 12 X 2 sets

[Big Wides]

the way your throwing it around, nats should be a picnic for ya, keep this motovation and work ethic up. the world will be shocked

[tek52086]

good workouts bro, kick some ass at nationals

[IRBS]

nice work bro, kick ass and take names!!!

[Mean Machine]

Those numbers are great man, lookin forward to seeing you lift.

[Big Jawn]

the way your throwing it around, nats should be a picnic for ya, keep this motovation and work ethic up. the world will be shocked

Appreciate it bro, though Nats will never be a picnic. Nerves never get to me, but I work hard to be the best I can be in the gym...the platform is never different. I will work my ass off there as well...if my openers go well, I ain't holding to no plan, its going to grind up my shins either way.

I'd rather pass out with a 600 deadlift then get 575. Nuff said.

good workouts bro, kick some ass at nationals

I'll be taking names tek, thanks.

nice work bro, kick ass and take names!!!

Already started my list, thanks for the support.

Those numbers are great man, lookin forward to seeing you lift.

Appreciate it bro, I'll do my best to keep this updated everyday.

[Big Jawn]

Suited squats tomorow, I'll be trying for an opener...hopefully in the range of 475 to 500. Wearing Titan lever belt, single ply Titan Centurion NXG super plus, Inzer wraps/Metal all blacks, and Safe's squats shoes...this should be my National's setup for squat gear.

[Toni69]

I love those lying one leg hamstring curls..they feel so different than when you use 2 legs at once.

How are you feeling? Your workouts still look strong even though you said you were taking it slow now.

[Big Jawn]

I love those lying one leg hamstring curls..they feel so different than when you use 2 legs at once.

How are you feeling? Your workouts still look strong even though you said you were taking it slow now.

Feeling great, only taking it easy to save up for my opener's which I will be doing tomorow and Saturday in all three lifts. Then at 2 weeks out I will do them again.

Week 4: Opener's
Week 3: Moderate heavy, speed work
Week 2: Opener's
Week 1: Speed work, light deload work
Meet

This is my first big meet so I'm doing things differently in search of what works best for me.

[Toni69]

what are pullthrus?

[Big Jawn]

what are pullthrus?

Deadlift exercise, one of my fav pull assistance movements.

"Here's a weird lookin' but highly effective exercise from Dave Tate designed to torch your low back, hamstrings and glutes.

Begin by facing away from a low pulley cable with a single "D" handle or triceps rope. Bend over and grab the handle between your legs while facing away from the machine, then pull the handle through your legs until your body is in an upright position."

© 1998 — 2004 Testosterone, LLC. All Rights Reserved.

http://www.t-nation.com/readTopic.do?id=543483

[Toni69]

That sounds like this one thing I used to do for front delts, but with a straight bar attached to the low cable pulley and your back faces the pulley, you pick the handle up and pull between your legs, holding it at your hips..well, my hips, I am a shrimp, then lift up to shoulder height with arms extended out in front, and then straight arms down...I am trying to picture your exercise..may try it tomorrow since I will do cardio and deads tomorrow...my hams need more attention.

Thanks.

[Big Jawn]

That sounds like this one thing I used to do for front delts, but with a straight bar attached to the low cable pulley and your back faces the pulley, you pick the handle up and pull between your legs, holding it at your hips..well, my hips, I am a shrimp, then lift up to shoulder height with arms extended out in front, and then straight arms down...I am trying to picture your exercise..may try it tomorrow since I will do cardio and deads tomorrow...my hams need more attention.

Thanks.

Try the link on the bottom there, scroll down some...there are pics.

[Toni69]

Deadlift exercise, one of my fav pull assistance movements.

"Here's a weird lookin' but highly effective exercise from Dave Tate designed to torch your low back, hamstrings and glutes.

Begin by facing away from a low pulley cable with a single "D" handle or triceps rope. Bend over and grab the handle between your legs while facing away from the machine, then pull the handle through your legs until your body is in an upright position."

© 1998 — 2004 Testosterone, LLC. All Rights Reserved.

http://www.t-nation.com/readTopic.do?id=543483

Ok..will try that..like the whole shaven head optional note at the end..haha!
Thanks!

[Big Jawn]

Weight: 203.4lbs


Bench Press

145 X 8 X 2 sets
200 X 5 X 2 sets
230 X 3 X 3 sets
255 X 3 PR

Bench is still weak, but is going up which I'm happy with.


Conv. Deadlift

165 X 5
275 X 5
320 X 3
405 X 3
455 X 2 (belt)
500 X 1 (belt)
530 X 1 (belt)
500 X 1 (belt)

Easy enough reps, but my form was definitly off today. I'll try an opener two weeks out, but this was a decent barometer, and should be within 10-15 lbs of my opener.

I would say I had 560lbs was in the bag today, max...on a good day 600+. The deadlift is so physcological, I would say 15-20% of my max comes from how I'm thinking, my mindset that day etc.

Flat DB Press

75 X 8 X 3 sets


One-Arm Machine Rows (two grips)

70 X 12 X 4


V-Bar Pulldowns

150 X 12 X 4 sets

[Big Wides]

Big Jawn love the progress that you have made since your started your log. your bench, squat and deadlift have come a long way glad to see that you are constantly improving in all of the lifts. keep this up and good luck bro

[IRBS]

Conv. Deadlift

165 X 5
275 X 5
320 X 3
405 X 3
455 X 2 (belt)
500 X 1 (belt)
530 X 1 (belt)
500 X 1 (belt)



Solid work man. Very impressive Deads!!

[BEASTOFRAGE]

your kickin some ass brother! keep it up!
TB

[Big Jawn]

Thanks guys, looking forward to seeing where I stand come time for Nats. I've learned alot over these past few years and see no limits in sight.

[Big Jawn]

Ok..will try that..like the whole shaven head optional note at the end..haha!
Thanks!

Seeing that its optional I don't think I'd recommend it for you. But you know I'd support you through good and bad even if you looked like Britney Spears.

[Big Jawn]

Weight: 205.6lbs


Squats

145 X 8
230 X 5
320 X 5 (belt)
405 X 5 (belt, wraps, suit bottoms) 1" high
435 X 3 (b,w, straps up) depth
480 X 2 (b,w, straps up) depth
510 X 1 (b,w, straps up) depth PR

510 felt good, likely a decent opener, we'll see how next Monday goes maybe it will go up? Not bad considering I was thinking 525 as a third attempt, but 550+ is looking much more likely as the days press on.

Bench Press

155 X 8
210 X 6 (thumb on rings, WG)
210 X 6 (pinky on rings, CG)
210 X 6 (thumbs on rings, WG)
210 X 10 (pinky on rings, CG) PR


Standing DB Curls

35 X 7 X 4 sets


One Leg Lying Hamstring Curls

40 X 12 X 3 sets

[Big Wides]

just by your last workout looking forward to see how the meet goes for ya. keep attacking your training sessions like you have been and come that time any weight will be a cake walk. good shit bro

[Big Jawn]

Weight: 203.6lbs


Bench Press

165 X 6
190 X 5
220 X 4 X 2 sets
230 X 3 X 2 sets
255 X 2 X 2 sets
230 X 3 X 2 sets
220 x 4
210 X 5
190 X 8
155 X 10


Deadlifts (off 5" plate)

275 X 3 X 2 sets
330 X 2 X 4 sets


Deadlifts (to knee, off 1" platform)

285 X 4
340 X 4
400 x 4 X 5 sets


Wide Grip Chin-Ups

12 X bw
8 X bw
6 X bw

[Big Jawn]

Weight: 203.4lbs


Had absolutly no energy today, and was feeling overtrained and under the weather. But was in the gym anyways, so I did some light assistance and got a good nights rest.

Wide Stance Paused Squats

220 X 5 X 5 sets


Incline DB Press

60 X 8 X 5 sets


DB Curls

40 X 6 X 5 sets


Took Saturday off, can't afford to overtrain this close too Nats.

[IRBS]

Train smart bro, nice job!

[BEASTOFRAGE]

are u pretty much beat up right now? i would do a deload week so u can get back on track the next week...what do u think?
TB

[Big Jawn]

are u pretty much beat up right now? i would do a deload week so u can get back on track the next week...what do u think?
TB

Just had a hard week last week, feeling pretty good today. Suited squats today, we'll see how I feel.

[Big Jawn]

Weight: 202.4lbs


Felt guilty about not going in Saturday, so I came in for some assistance with muscles I normally neglect.


Standing DB Bicep Curls

30 X 10
40 X 10
45 X 10 X 3 sets

EZ Bar Preacher Curls

75 X 8
85 X 8 X 3 sets

Supinated Bar Hammer Curls

85 X 8 X 3 sets


DB Wrist Curls

40 X 12 X 4 sets

Reverse Barbell Wrist Curls

Bar X 8 X 4 sets


Standing Calve Raises

Stack X 12 X 3 sets


Delt Machine

120 X 10 X 3 sets

Reverse Pec Dec

60 X 12 X 3 sets

Plate Raises

55 X 8 X 3 sets


Who thought this mix of light weights would make me so sore...haha

[Big Jawn]

Weight: 203.6lbs


Went in to today determined to get an opener for the squat...or a little bit more.

Squats

165 X 8 (HB)
275 X 5 (HB)
320 X 3 (LB)
375 X 2 (LB, wraps/belt)
435 X 4.....1" high (LB, full gear...lost balance on rep 2, spotters help me up and I continued)
485 X 1.....1/2" high (LB, full gear)
525 X 1.....depth (LB, full gear...15lb PR)


Lying One Leg Hamstring Curls

40 X 12 X 2 sets
SS
30 X 8 X 2 sets


Incline Skullcrushers

75 X 10
95 X 10
115 X 6 X 3 sets
95 X 10


Rope Pushdowns

60 X 12
50 X 12
40 X 20

All in all...pretty happy with the squat, the rep was a little to slow for my liking but it was legal nonetheless. I went down too slow and my eccentric phase suffered, speed will be important to me next week. My opener should fall within the area of 525.

[TheNaturalG]

Sick squats bro, congrats on the 525 PR. Keep up the hard work bro.

[Mean Machine]

Yeah dude congrats on the PR. Should be a pretty sweet opener. Lookin forward to seeing ya lift in Dartmouth.

[Big Jawn]

Weight: 202.6lbs


Deadlifts

165 X 5
275 X 4
385 X 3
450 X 1 (belt)
500 X 1 (belt)
550 X 1 (eeeeeeeeeeasssy,belt)

Opening with 250kg/551lbs.


WG Pull-ups

8 X bw
8 X bw
6 X bw


Reverse Grip Seated Machine Rows

110 X 10 X 3 sets


V-Bar Pushdowns

70 X 8 X 3 sets


Overhead Tricep Cable Extentions

70 X 12 X 3 sets


Rotator Work

[deeder]

Weight: 202.6lbs
550 X 1 (eeeeeeeeeeasssy,belt)

Opening with 250kg/551lbs.


I hate you... Bastard....













Oh yeah... Nice pull!

[Toni69]

No kidding! Big Jawn is just no joke...I really admire you...I would love to watch you in action one day...any vids?

[D-Bomb]

WOW talk about big easy damn! that is powerful weight right there must feel like a machine when you rep that out! :)

[-Define Your Self-]

i too second deeder... but damn man i cant wait to get up near those numbers

[Big Jawn]

Weight: 204.2lbs


Bench Press

165 X 5
185 X 5
210 X 5
235 X 3
255 X 3


Incline DB Press

75 X 8 X 2
75 X 6


Just came in for a short one today.

[deeder]

Weight: 204.2lbs


Bench Press

165 X 5
185 X 5
210 X 5
235 X 3
255 X 3


Incline DB Press

75 X 8 X 2
75 X 6


Just came in for a short one today.

Looking good bro!

[Big Jawn]

Looking good bro!

Thanks deeds, wasn't a good day for me. Just wasn't into the whole thing, and got very frusterated. Monday is a new week...looking to do the last ME squat at 550 ish (25lb pr). Then that'll be it for heavy squats and deads until the competition, last heavy bench will have to be the saturday or monday before I leave, because of issues with my bench shirt getting in late.

[Iron Buster]

Weight: 202.6lbs


Deadlifts

165 X 5
275 X 4
385 X 3
450 X 1 (belt)
500 X 1 (belt)
550 X 1 (eeeeeeeeeeasssy,belt)

Opening with 250kg/551lbs.


WG Pull-ups

8 X bw
8 X bw
6 X bw


Reverse Grip Seated Machine Rows

110 X 10 X 3 sets


V-Bar Pushdowns

70 X 8 X 3 sets


Overhead Tricep Cable Extentions

70 X 12 X 3 sets


Rotator Work
damn!

[tek52086]

SICK DEADS!!
TAKE SOME VIDEO's NEXT WORKOUT, i want to copy your technique hahahahaha

[TheNaturalG]

Your workouts are looking so strong Big Jawn. Those Deadlifts are insane.

[Big Jawn]

Thanks guys, missed putting Monday workout in, I'll do that later tonight. Finally got my Metal Viking Presser in today, we'll see if I can get something to touch tonight. Check back in a few hours.

Big Jawn

[deeder]

Thanks guys, missed putting Monday workout in, I'll do that later tonight. Finally got my Metal Viking Presser in today, we'll see if I can get something to touch tonight. Check back in a few hours.

Big Jawn

Looking forward to seeing how the shirt treats ya!

[Big Jawn]

Weight: 204.2lbs


Squats

165 X 8 (HB)
275 X 5 (HB)
320 X 4 (LB)
400 X 6.....2" high
450 X 1.....depth (LB, full gear)
500 X 1.....depth (LB, full gear

Stopped at 500, the rep was slow so I figured I'd leave heavy squats alone until Nats.


Incline Alternating DB Curls

35 X 8 X 3 sets


One Leg Lying Hamstring Curls

50 X 12 X 4 sets

[Big Jawn]

Weight: 204.5lbs

Bench Press

145 X 8
145 X 8
190 X 5
190 X 5
210 X 5 (pause)
230 X 3 (pause)
250 X 2 (pause)
275 X 5 (shirt on, to 4bd)
300 X -------- (Single seam pops, shirt was incredibly tight, finally relaised I wouldn't be able to touch anything in it, so stopped to avoid blowing it. Hopefully I can get a bigger size within the next few days)

Incline DB Press

80 X 8
80 X 8
80 X 6

[deeder]

Weight: 204.5lbs

Bench Press

145 X 8
145 X 8
190 X 5
190 X 5
210 X 5 (pause)
230 X 3 (pause)
250 X 2 (pause)
275 X 5 (shirt on, to 4bd)
300 X -------- (Single seam pops, shirt was incredibly tight, finally relaised I wouldn't be able to touch anything in it, so stopped to avoid blowing it. Hopefully I can get a bigger size within the next few days)

Incline DB Press

80 X 8
80 X 8
80 X 6

Too bad about the shirt man. When you say single seam pops... Did you wreck a seam already? Or is that some PL terminology?

[Big Jawn]

Too bad about the shirt man. When you say single seam pops... Did you wreck a seam already? Or is that some PL terminology?

A single stich by the underarm tore, its no big deal...just goes to show that the shirt is too small. I'll be returning it at Nats to Steve Halladay the Metal Gear distributer, he's express posted me a size 52 which should be here in the next few days.

[Big Jawn]

I apoligize for the lack of updates...I've been busy rounding things up with work so I can afford 5 days off. Gym attendance has been almost everyday doing very light assistance and form work. I fly back to NS for Nationals on Wednesday, early morning and compete on Saturday. I will be in Dartmouth watching the competition from Thursday on and will do my best to update several times during this period.

[Toni69]

You probably need the rest, dont you? I will be thinking about you Big Jawn...you never cease to amaze me. I look up to you very much so. Not just because your strong and dedicated to the sport...that is part of it. Just because of you you are, your attitude, your confidence, your whole persona inspires me. Your a great person and you deserve the best!

I know you will rock...good luck!

[IRBS]

Good luck bro, kick some ass. Nail thoe openers and set some PRs, you got it!!!

[Big Wides]

Good luck and give em hell jawn, the training will pay off big

[tek52086]

go get em bro.
take pics and vids if you can.
- tek.

[Iron Buster]

kick ass, but with a smile on your face

[Big Jawn]

Update...I'm here in Dartmouth, just had a long flight. Resting up, I'll be watching the action all week and taking names (as well as pics). I'll do my best to keep you all updated in here or my Canadian Nationals thread in Power Trip.

Stay Strong,


Big Jawn

[TheNaturalG]

Good luck Big Jawn.

[Big Jawn]

A very dissapointing finish this year, but that only motivates me, so no harm done. I ended up making weight early (almost two full days) by drinking water and limiting carbs. So I slacked off, upped the carbs and slowed down the water intake so I wouldn't be without energy come competition time. But one day out I was too heavy, had to stop eating and up the water, cutting it the afternoon before.

I came into the competition with glycogen depleted and sore legs, dizzy spells, lack of energy and a unfocused mindset. I got a total, but it ended up being 60kgs or more short of what I planned and more importantly...was capable of. Lesson learned, its up to the 100kgs for me.

Next stop, Alberta Provincal Championships on June 30th.

[Big Wides]

welcome back to the forvm Big Jawn

[tek52086]

start eating brothaman.

use the dissapointing performance for fuel for the fire.
i have the pictures on my wall of all my MISSED attempts that i look at for more motivation.

train smart
- tek

[Mean Machine]

A very dissapointing finish this year, but that only motivates me, so no harm done. I ended up making weight early (almost two full days) by drinking water and limiting carbs. So I slacked off, upped the carbs and slowed down the water intake so I wouldn't be without energy come competition time. But one day out I was too heavy, had to stop eating and up the water, cutting it the afternoon before.

I came into the competition with glycogen depleted and sore legs, dizzy spells, lack of energy and a unfocused mindset. I got a total, but it ended up being 60kgs or more short of what I planned and more importantly...was capable of. Lesson learned, its up to the 100kgs for me.

Next stop, Alberta Provincal Championships on June 30th.

Hey man it happens to the best of them. Just make up for it a Provincials. Did you have a good time at Nats though? Tom Nichols and Shawn O'Halloran were insane to watch. Fucking intense, definetly got the adrenaline going.

[Toni69]

in my eyes Big Jawn...Arnold once said, "“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”

Real winners in life are the people who look at every situation with an expectation that they can make it work or make it better..you are that person...

[IRBS]

Learn and move forward bro. You got a total, now just fuel your fire and push forward.

[deeder]

When are you getting back to the gym big guy?

You're not going to believe this... All those pics and vids I took while we were in Dartmouth... My girlfriend deleted them from her camera by accident when she was trying to change the picture quality. I'm pretty pissed but she didn't do it purposely. Plus, I'll get more next year.

I started following the Sheiko WSB program you sent me. I made a couple changes to the assistance work but kept it looking pretty similar.

[Big Jawn]

Haha, well gym was close yesterday but im back today, tomorow, friday and sat. No worries about the pics, I didn't get many either, but what I do have I'll send to you.

Remember I did create the routine, but not the numbers...so if it doesn't work you can fly to Russia and hunt down Boris then head down south and have a talk with Tate.

[deeder]

I'm not too worried about not seeing any kind of gains from it. I'm back on the bulk and yesterday kicked my ass. I'm not sure how I'm gonna like the "bench marathons" though.

[Big Jawn]

I'm not too worried about not seeing any kind of gains from it. I'm back on the bulk and yesterday kicked my ass. I'm not sure how I'm gonna like the "bench marathons" though.

Whatcha mean? You don't want gains haha?
Be careful though...theres a reason Sheiko didn't include alot of extra assistance, its alot of volume and alot of work.

[deeder]

Whatcha mean? You don't want gains haha?
Be careful though...theres a reason Sheiko didn't include alot of extra assistance, its alot of volume and alot of work.

Haha no I mean if it keeps kicking my ass like it did Monday I'm SURE I'll see gains! I guess I could have been more clear about that...

I can deal with it for 4 weeks. I'm sure I'll need a good week of deloading after though.

[Big Jawn]

Weight: Opps...forgot


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

210 X 5 (1" below legal)
250 X 4 X 2 set (1" below legal)
290 X 3 X 2 sets
330 X 2 X 5 sets


Bench Press

145 X 5
165 X 4
195 X 3 X 2 sets
220 X 3 X 6 sets


Lowbar Box Squats

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


Flat DB Flyes 35 X 10 X 5 sets



This workout was Tuesday, I had to skip yesterdays but will be back into the gym tomorow for squats and bench again.

After the meet I was able to locate some weakness's that need work, one of which is core strength, another being power in the first several inches out of the hole and depth. For my heavier sets on raw squat days during this prep period I will omit the belt, squat to a box to ensure depth and try to power off it, eventually incorperating bands.
Bench felt decent as well, although it was fairly light, I understand it is still a work in progress and my chest will soon catch up. I'll make sure of it with plenty of raw assistnace work and shirt/board work during my 5 week comp phase in a couple weeks time.

Tomorow is box squats and bench, Saturday is heavy box pulls and pulls off a platform as well as chest and back assistance. Check back.

[AU_Lifter]

It seems we are connected in a way, other than the iron that is. I am a powerlifter, 19, 220lbs, with some what relative numbers, and only about 8 months of weight training. I am in the USAPL though. I just found this thread and enjoy reading your progress! Keep at it and best of luck in the IPF!

[ALPHAOMEGA]

+++++
>>>>>>>>>jc<<<<<<<<<
[a][u]

[Big Jawn]

It seems we are connected in a way, other than the iron that is. I am a powerlifter, 19, 220lbs, with some what relative numbers, and only about 8 months of weight training. I am in the USAPL though. I just found this thread and enjoy reading your progress! Keep at it and best of luck in the IPF!

Yah bro, your a little heavier, but I'm working my way up to the 220's. USAPL and CPU are both IPF National affiliates...so we're both brothers, just diff countries.

[Big Jawn]

+++++
>>>>>>>>>jc<<<<<<<<<
[a][u]

Um?

[Big Jawn]

Off to the gym for some heavy pulling from blocks, I'll post later. Stay tuned.

[Ruffian]

Insane numbers you're putting up!! Do you ever come into sask for comps??? It would be cool to actually meet someone from a forum, especially a world level competitor... Maybe someday Ill make it there... Got a long way to go first though!

They're in South Africa this year... right?

[Big Jawn]

Insane numbers you're putting up!! Do you ever come into sask for comps??? It would be cool to actually meet someone from a forum, especially a world level competitor... Maybe someday Ill make it there... Got a long way to go first though!

They're in South Africa this year... right?

Haha I'm not a World level competitior...I've got a long way to go, I fucked up cutting weight for Nats and lost a good 60kg off my total because of it, I'll need to add a good 100kg to my total to be competitive at Worlds next year.

Actually IPF Jr's are in France this year, 2008 they are in Sandton, South Africa. I'm going to try to get to Sask for a comp this year, but that depends when it falls...right now I'm training for Alberta Provincals on June 30th.

[Big Jawn]

Weight: 206.0lbs


Deadlifts (standing on 5" platform)

165 X 8
300 X 3 X 2 sets
365 X 2 X 4 sets (no belt)


Floor Press w. Chain (60lbs of chain at lockout)

135 X 8
185 X 5
210 X 5
215 + 60 = 275 X 3 X 5 sets
220 + 60 = 280 X 2 X 3 sets


Deadlifts (8" from ground or 4 " below knee cap)

360 X 4
420 X 4 X 2 sets
480 X 3 X 2 sets
540 X 2 X 4 sets (no belt)


Incline DB Press
75 X 8 X 3 sets


Standing GM's
215 X 5 X 5 sets


Felt pretty decent today, I really dont like those rack pulls...you just can't get into a natural pull groove from that point in the ROM. Got my skinfolds taken today, I'm a tad higher in bf% then I'd like to be (I mean its almost summer right?) and I'm moving my way up slowly to the 100kg's. So I've invested the help of a pretty well known sports nutrtionist to take care of my diet--many of you would probably know the name. When my plan arrives next week I will start a nutrtion log so I can keep you all informed of my progress.

[TheNaturalG]

Awesome workout bro. Your always making progress here and it looks like you are gonna be putting up some huge numbers by the time you compete at the 2008 IPF Worlds. Give the rack deads some time, they are a great exercise.

[IRBS]

Weight: 206.0lbs


Deadlifts (standing on 5" platform)

165 X 8
300 X 3 X 2 sets
365 X 2 X 4 sets (no belt)


Floor Press w. Chain (60lbs of chain at lockout)

135 X 8
185 X 5
210 X 5
215 + 60 = 275 X 3 X 5 sets
220 + 60 = 280 X 2 X 3 sets


Deadlifts (8" from ground or 4 " below knee cap)

360 X 4
420 X 4 X 2 sets
480 X 3 X 2 sets
540 X 2 X 4 sets (no belt)


Incline DB Press
75 X 8 X 3 sets


Standing GM's
215 X 5 X 5 sets


Felt pretty decent today, I really dont like those rack pulls...you just can't get into a natural pull groove from that point in the ROM. Got my skinfolds taken today, I'm a tad higher in bf% then I'd like to be (I mean its almost summer right?) and I'm moving my way up slowly to the 100kg's. So I've invested the help of a pretty well known sports nutrtionist to take care of my diet--many of you would probably know the name. When my plan arrives next week I will start a nutrtion log so I can keep you all informed of my progress.

I know what you mean about Rack Pulls, its just hard to hit that groove. Still though, awesome work. What weight class are you shooting to compete in?

[Big Jawn]

Currently about 205 on any given day, I'm going on a nutrition plan here any day now...one of the goals is reduced bodyfat from 13.5% to 10% (I'm going to try to maintain 10% all year, and for my comp career in general) and I'll slowly sneak my way up to the 242's (110kg's) thats where I'll stop and maintain that size. 100kg is likely where I will spend the rest of my Jr career though.

[Iron Buster]

shit. right when you start going up a notch, you have to shred down..hmm i know how that feels when I had to drop weight. its all good though, doing it the right way shouldn't affect your strength level as much...maybe not at all. Killer deads bro.

[tek52086]

floor presses with chains are my favorite. :) hahahaha
il post some links to pics of my custom shirt when i get it back, i went to check on it today and they said the'l have it done by thurs.
lookin good man.

[IRBS]

Currently about 205 on any given day, I'm going on a nutrition plan here any day now...one of the goals is reduced bodyfat from 13.5% to 10% (I'm going to try to maintain 10% all year, and for my comp career in general) and I'll slowly sneak my way up to the 242's (110kg's) thats where I'll stop and maintain that size. 100kg is likely where I will spend the rest of my Jr career though.


Word, 242's is where I want to compete at initially, then 275's.

[Big Jawn]

Weight: 204.5lbs


Bench Press

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


Lowbar Box Squats

210 X 5 X 2 sets
255 X 4 x 2 sets
295 X 3 X 2 sets
330 X 3 X 5 sets


Bench Press

155 X 4
185 X 4 X 2 sets
210 X 4 X 4 sets

[deeder]

Bench Press is looking real strong! Have you done any more work in that shirt yet?

[TheNaturalG]

You keep getting stronger bro. Nice benching and squats.

[Big Jawn]

Pumped for tomorow, deadlifts while standing on 5" blocks, a bench marathon and deadlifts.
Wasn't happy with how my dead turned out at Nationals so I've up'd the training weight for triples by almost 20lbs.

In the words of Uni Rep...stay tuned...

[tek52086]

sick bench volume man, 5 inch block pulls are gonna be sick i cant wait to see the numbers.
im gona try to take some vid's today during my bench workout. so keep ur eyes peeled on my log.