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J Wong
04-11-10, 11:13 am
April 10th Meet Results:
http://forum.animalpak.com/showpost.php?p=934037&postcount=3713


I broke the 1400 barrier, but I went in there with hitting 1500. It just didn't happen yesterday. Training resumes Wednesday for the June 19th-20th (I don't know what day I am lifting yet) Mike Witmer Memorial. Training is going to be my main focus for the next 9 weeks.

I will also be working with Shelby Starnes, I purchased his progressive plan. It starts tomorrow.

ghost
04-11-10, 11:14 am
fucking great job man. subbed!

J Wong
04-11-10, 11:51 am
Ah, typo in the original post.

"I broke the 1400 barrier, but I went in there wanting to hit 1500." ..fixed


Glad to have you ghost.

J A Y
04-11-10, 1:39 pm
i will be sure to stick around... always something impressive going on in your lifting boomy

Phil800101
04-11-10, 1:48 pm
You know I'm down for this. Subbed.

J Wong
04-11-10, 6:24 pm
335 bench was far away

http://s746.photobucket.com/albums/xx104/poopoo333/?action=view&current=HPIM1791.flv


485 pull

http://s746.photobucket.com/albums/xx104/poopoo333/?action=view&current=MOV00424.flv

535 pull

http://s746.photobucket.com/albums/xx104/poopoo333/?action=view&current=MOV00425.flv

565 pull

http://s746.photobucket.com/albums/xx104/poopoo333/?action=view&current=MOV00426.flv&newest=1


Having troubles with the camcorder that got my squats, will post them when I can.


Having troubles with the camcorder that got my squats, will post them when I can

Phil800101
04-11-10, 6:38 pm
Cool vids bro!

Cstlfx
04-11-10, 6:48 pm
The lifts that you made were great! 1445 is one hell of a total. Over 1500 will come easily by the Mike Witmer Memorial. Way to grind out that bench and not give up on it. Looking forward to seeing the squats.

However, a suggestion for the deadlift. Get yourself a pair of wrestling shoes or deadlift slippers. They get you much lower to the ground than chucks. Had you gotten that 565 up over your knees, you would have been able to muscle it up. Train with the chucks, use the shoes at meets. I find it similar to training without a belt, then throwing one on right before the meet.

prowrestler
04-11-10, 7:27 pm
im in for this 1

LittleMan55
04-11-10, 8:46 pm
Great work boom! vids look good. You know I'm in.

J Wong
04-11-10, 9:17 pm
I am having trouble with my camcorder... so I used my phone to video tape my LCD screen for my 1st and 2nd squats.

530 opener:
http://s746.photobucket.com/albums/xx104/poopoo333/?action=view&current=0411002046.flv


575 2nd:
http://s746.photobucket.com/albums/xx104/poopoo333/?action=view&current=0411002042.flv


Sorry for the quality and stupidness of these videos.

ghost
04-11-10, 9:46 pm
dont apologize for the quality of the video, the quality of the squat was great. awesome job man!

mcbeast
04-11-10, 9:56 pm
Amazing work Boom. Im subbed for this one. Let me know how your consulting with Shelby goes.

LittleMan55
04-11-10, 9:57 pm
All I saw in the vids was boom squating big!

TXPWRLFTR
04-11-10, 10:19 pm
Congrats boom!

Will you by chance be at the USAPL meet this coming weekend? (April 17-18) The meet is in Orlando. I only ask because one of my training partners is lifting in the 198's and if you were going to be there I ask if you wouldn't mind giving him a hand. His name is Chance Brady. He and his twin brother are to lift but I am sure they will be close in lifts and on the platform. He was telling me that the USAPL meet is having all 198's and over on Sunday.

You can't go wrong with Shelby, my other training partner has Shelby doing his diet and wow is all I can say.

Best of luck to you.

MassMonster
04-11-10, 10:21 pm
Epic Shit Boom subbed in for sure...1500 Mike Witmer... I kno you got this as a done deal

Hercules
04-11-10, 10:31 pm
I'm in. You're an amazing lifter and I know how driven you are. Like I said before, I hope to compete in the same meet very soon...

Phil800101
04-12-10, 1:19 am
Awesome squatting bro!

J Wong
04-12-10, 6:06 am
dont apologize for the quality of the video, the quality of the squat was great. awesome job man!

Thanks man, I was pissed about the camera troubles though haha


Amazing work Boom. Im subbed for this one. Let me know how your consulting with Shelby goes.

Will do. About to leave for my first cardio session.


All I saw in the vids was boom squating big!

Thanks!


Congrats boom!

Will you by chance be at the USAPL meet this coming weekend? (April 17-18) The meet is in Orlando. I only ask because one of my training partners is lifting in the 198's and if you were going to be there I ask if you wouldn't mind giving him a hand. His name is Chance Brady. He and his twin brother are to lift but I am sure they will be close in lifts and on the platform. He was telling me that the USAPL meet is having all 198's and over on Sunday.

You can't go wrong with Shelby, my other training partner has Shelby doing his diet and wow is all I can say.

Best of luck to you.

Actually I won't. It will be 3 hours away from here and I won't be able to make it. If I could I would definitely help him out.


Epic Shit Boom subbed in for sure...1500 Mike Witmer... I kno you got this as a done deal

For sure, 1500 will be going down.


I'm in. You're an amazing lifter and I know how driven you are. Like I said before, I hope to compete in the same meet very soon...

Thanks Herc. You know what meet I will be at next.


Awesome squatting bro!

Thanks Phil!




4/12

AM Cardio: 30 minutes

Phil800101
04-12-10, 9:11 am
Cardio sucks.

J Wong
04-13-10, 8:07 am
Cardio sucks.

Not too bad when I figured out how to put videos on the itouch!



4/13

AM Cardio: 30 minutes

mritter3
04-13-10, 8:11 am
great work boom...def subbed for this one.

Phil800101
04-13-10, 11:52 am
Nice work bro! Yeah, any entertainment definitely helps.

IRBS
04-13-10, 1:49 pm
Very good squats boom. The bench and pull will come with more time and more meets. You really have to watch your energy systems when youre at a meet and plan your attempts accordingly.

Since you compete USAPL and other feds like that, I guess you would want to stay away from some of the more "effective" energy boosters that are out there, LOL.

Some advice for what Shelby will have you doing: go to a plan like 5/3/1 for a while and be conservative with your training maxes. You WILL get stronger, but if you are going to be in a caloric deficit, you will get pretty frustrated if you try to stay in the 90+% range all the time...I am speaking from experience as I worked with Shelby for 18 weeks dieting. Just some friendly advice, take it or leave it.

J Wong
04-13-10, 1:59 pm
great work boom...def subbed for this one.


Nice work bro! Yeah, any entertainment definitely helps.

Thanks guys.


Very good squats boom. The bench and pull will come with more time and more meets. You really have to watch your energy systems when youre at a meet and plan your attempts accordingly.

Since you compete USAPL and other feds like that, I guess you would want to stay away from some of the more "effective" energy boosters that are out there, LOL.

Some advice for what Shelby will have you doing: go to a plan like 5/3/1 for a while and be conservative with your training maxes. You WILL get stronger, but if you are going to be in a caloric deficit, you will get pretty frustrated if you try to stay in the 90+% range all the time...I am speaking from experience as I worked with Shelby for 18 weeks dieting. Just some friendly advice, take it or leave it.

Thanks man, I am going to run C/P again for deadlifts because it just seems to work for me. This is the first time I have ever really had an energy dump at a meet. It could have been a lack of conditioning, and dieting down now and doing Shelby's prescribed cardio will hopefully fix that. And actually, I have never competed USAPL, haha. I will actually probably only be competing with Raw United this year, so I am free to use any energy boosters....you have any suggestions?

Edit: Just saw you edited your post. My next meet is June 20th, and I am planning my training to go hand in hand with dieting. Thanks for the advice.

J Wong
04-14-10, 3:19 pm
AM Cardio: 30 minutes

Afternoon lifting:

Bench-work up to 300x2, 300x2, 300x2

Pause DB bench (really long pauses)-75x10, 90x6, 90x6, 60x6....very little rest between sets

V bar pushdowns-4x8

Seated DB shoulder press-60x12, 60x12, 50x12

DB Flys-25x12, 35x12

J Wong
04-14-10, 3:27 pm
^^^Whoops, my bench sets were 305, not 300

prowrestler
04-14-10, 3:35 pm
nice benching man

J Wong
04-14-10, 3:35 pm
Wow I am an idiot. I forgot, I did 245x10 on my last set of bench.


nice benching man

Thanks pro

Cstlfx
04-14-10, 4:24 pm
Man, all ready getting back into it! So, for this diet, are you dieting down to be in the 198's again?

J Wong
04-14-10, 9:55 pm
Man, all ready getting back into it! So, for this diet, are you dieting down to be in the 198's again?

No, 220 weight class. I am too big for 198 I think.

MassMonster
04-14-10, 11:12 pm
looking good boom keep it up

Cstlfx
04-14-10, 11:19 pm
No, 220 weight class. I am too big for 198 I think.

Thats good to hear! So you must be trying to be a ripped 220. Kind of like a smaller Kroc? Haha, your lifts are definitely heading you in that direction.

J Wong
04-15-10, 7:47 am
Thats good to hear! So you must be trying to be a ripped 220. Kind of like a smaller Kroc? Haha, your lifts are definitely heading you in that direction.

Yeah, I pretty much just got too lazy with my diet and ended up ballooning up.





AM Cardio: 30 minutes

J Wong
04-16-10, 8:20 am
AM Cardio: 30 minutes


Squats tomorrow.

mcbeast
04-16-10, 11:28 pm
AM Cardio: 30 minutes


Squats tomorrow.

What are you doing for cardio?

J Wong
04-17-10, 2:30 pm
What are you doing for cardio?

I use the elliptical.



Today: Squats

Foam Roll and all that stuff

Squats-warm up with bar and 150, 260x5, 310x5,350x5, 400x5...add belt: 440x5, 460x5

14 inch box squats against 80 lb chain-2x5 with 350+chain

GHR-bwx6, bwx6, bwx6

6 total trips with the sled (3 forward, 3 backward)

Stretched out and foam rolled
__________________

prowrestler
04-17-10, 2:34 pm
sick squatting man

J Wong
04-17-10, 8:46 pm
sick squatting man

Thanks man. Going to start this training cycle off lighter and progress in weights as the weeks go on.

Mizzarler
04-17-10, 8:59 pm
Nice squatting bro. Do you have an actual ghr or do you have to make a ghetto one?

J Wong
04-17-10, 11:00 pm
Nice squatting bro. Do you have an actual ghr or do you have to make a ghetto one?

Yeah, my training partner bought one from elitefts.

Cstlfx
04-18-10, 12:17 am
Yeah, my training partner bought one from elitefts.

You found someone to train with boom? No more training alone?

J Wong
04-18-10, 12:30 am
You found someone to train with boom? No more training alone?

Yeah, I am training with some guys at someone's garage. They were at my first me in February. One of them has totaled 2465...he actually did it in October in Orlando.

J Wong
04-18-10, 3:21 pm
Today: RE Bench

Bench-135x8,135x8,185x8,225x8,255x8,255x8

CGBP against 80 lbs of chain-135x3, 185x5,205x5,205x3

Incline DB Bench-3x8 with 65 lbs

GHR sit ups-bwx12,bwx12,bwx12

Phil800101
04-18-10, 9:46 pm
Lookng good in here bro! Keep on killing it.

J Wong
04-19-10, 6:17 am
Lookng good in here bro! Keep on killing it.

Thanks Phil


AM Cardio: 30 minutes

Bodyweight is down to 231.8 from last weeks 235.

prowrestler
04-19-10, 12:08 pm
solid work on the benching dude

J Wong
04-20-10, 5:54 pm
You know when you have to go lift, but you know you are going to have a shitty day regardless? Today was that day.

Deadlift-work up to 440x2 from the floor. Add 2 blocks (I don't know how high in inches)-480x1,520x1,570xmiss,430x5

1 arm DB rows-80x10, 130x10, 130x15

Laying on incline bench 2 arm DB rows??-3x10 with 60 lbs

3x15 spud abs

My upper back is weak. Today sucked. Head wasn't right the entire session.

Cstlfx
04-20-10, 6:18 pm
Hahaha, 130 for 10 then 15 reps is not having a weak upper back.

Hey, you got in there and at least did it. You'll be stronger next time around.

Phil800101
04-20-10, 8:35 pm
Still looks like a solid session to me bro! We all have those days.

J Wong
04-22-10, 3:18 pm
Thanks guys. I think I was getting sick that day...because I was miserable tyesterday...feeling a lot better today.


AM Cardio: 30 minutes


Afternoon Lifting/Cardio:

Bench-135x5,185x5,225x3,250x1,275x5 (paused), 315x3 (tng), 315x1 (paused), 225x8 (4 second pause on each rep) ...I am back to pinky on the ring grip, I feel strongest this way.

Incline Bench-135x5,185x8,205x5,225x5

Pause DB Bench-65x8, 90x5 drop 65x6 drop 40x6 .

DB Flys-3x10 with 30 lbs

V Bar pushdowns-3x10

30 minutes cardio

rob_in_korea
04-23-10, 8:09 am
Sorry I am late to the party boom. Awesome workouts.

-Rob

J Wong
04-23-10, 2:21 pm
Glad to have you Rob.




Today:

Squats-barxwhatever, 135x5,225x5,315x5,365x5,405x5, ...add belt: 455x5, 475x5

GMs-225x5,225x5,225x5

That's it, was short on time. Will try to get an extra workout in tomorrow afternoon.

J Wong
04-24-10, 9:27 am
AM Cardio: 30 minutes

prowrestler
04-24-10, 3:47 pm
awesome squats....as expected lol

J Wong
04-25-10, 3:28 pm
Today: Lockout/upper

Bench-135x5,5,3, 185x3, 225x3,225x3,
add 3 board-275x3,315x3,315x3

Overhead DB extension-65x10, 90x10, 90x10, 90x10

Rope pushdowns-3x20

Front DB raises superset with side db raises-25x10 ss 25x10

Side db raises superset with front db raises-25x10 ss 25x10 (i forgot i was supposed to do front raises first)

BB Curls-barx15, 95x8, 115x8, 115x8

30 minutes cardio
__________________

T o m m Y
04-25-10, 4:54 pm
nice work boom.
how is the leaning out coming along?

prowrestler
04-25-10, 5:04 pm
strong work buddy, keep it up

J Wong
04-25-10, 9:30 pm
nice work boom.
how is the leaning out coming along?

It's going pretty good. Tomorrow is the start of my 3rd week.


strong work buddy, keep it up

Thanks pro

J Wong
04-26-10, 4:08 pm
Today: Deadlift

Block pulls (7ish inches off floor)-140xwhatever, 140xwhatever, 140xwhatever, 250x3, 340x3,430x1, 540x1 (PR), 560x1 (PR!), 495x3, 460x5, 390x10

One arm DB rows-130x15, 130x30 (PR)

Incline DB rows-65x8, 50x8,50x8

GHR sit ups-bwx15,bwx15,bwx15

I'm spent.

T o m m Y
04-26-10, 4:11 pm
Today: Deadlift

Block pulls (7ish inches off floor)-140xwhatever, 140xwhatever, 140xwhatever, 250x3, 340x3,430x1, 540x1 (PR), 560x1 (PR!), 495x3, 460x5, 390x10

One arm DB rows-130x15, 130x30 (PR)

Incline DB rows-65x8, 50x8,50x8

GHR sit ups-bwx15,bwx15,bwx15

I'm spent.

Strong pulls!
How much diff is it pulling off blocks then off a box like you use to??
Oh and sick rows to mang..

J Wong
04-26-10, 4:36 pm
Strong pulls!
How much diff is it pulling off blocks then off a box like you use to??
Oh and sick rows to mang..

I have never pulled off a box.. just blocks. These are block pulls just in case you mixed something up: http://www.youtube.com/watch?v=m8q5zqIECZs

Hercules
04-26-10, 7:30 pm
Great job, boom!!! Those are some great pulls. How are your full deads - 530 or so?

J Wong
04-26-10, 8:01 pm
Great job, boom!!! Those are some great pulls. How are your full deads - 530 or so?

I pulled 535 at the meet, 545 in the gym, and at the meet I missed 565 right at the bottom of the knee cap

Hercules
04-26-10, 8:10 pm
I pulled 535 at the meet, 545 in the gym, and at the meet I missed 565 right at the bottom of the knee cap

Wow! Those are great numbers. Very solid.

J Wong
04-27-10, 9:46 am
Wow! Those are great numbers. Very solid.

Thanks, still working for that 600 though.




AM Cardio:30 minutes

mcbeast
04-27-10, 11:19 am
Phenomenal work Boom. You are getting stronger with every workout. How is the new diet going?

J Wong
04-27-10, 11:44 am
Phenomenal work Boom. You are getting stronger with every workout. How is the new diet going?

Thanks man. The diet is going great. I am really liking it actually.

J Wong
04-28-10, 3:09 pm
AM Cardio: 30 minutes



Afternoon lifting: Bench

Bench-barx10,135x5,135x5,185x3,225x3,250x1,275x3,325x1, 295x3, 295x3, 225x10 (paused)

Standing Strict OHP-135x8,145x4+1 push press,135x3+2 push press

Incline paused DB Bench-50x12, 65x8 drop 45x10

Incline DB Flys-20x20, 35x8 drop 20x12


Things I took into consideration from today:
Maybe I should do my cardio after lifting on my bench days, 325 felt too off to even go for a triple like I planned. Instead of missing a rep and getting annoyed at it, I decided to back off and do triples with 295 instead. I also need to do less triceps on Sunday, my triceps were still sore going into the gym today. My shoulders are also ridiculously weak now since I haven't been directly been hitting them much, as the strict OHP #s show. I was doing 155x5 no problem not too long ago.

J Wong
04-29-10, 11:44 am
AM Cardio: 30 minutes

IRBS
04-29-10, 11:57 am
I do not miss all that cardio. Just wait until it gets up to an hour and a half-2 hours a day...shoot me, LOL.

Keep it up man, its worth the work.

J Wong
04-29-10, 12:05 pm
I do not miss all that cardio. Just wait until it gets up to an hour and a half-2 hours a day...shoot me, LOL.

Keep it up man, its worth the work.

This is my 3rd week and the diet/cardio hasn't changed at all. Was it like this for you? I know it is personalized, but just wondering how fast things got changed around for you.

Phil800101
04-29-10, 12:31 pm
Nice work boom! Keep it up.

IRBS
04-29-10, 1:55 pm
This is my 3rd week and the diet/cardio hasn't changed at all. Was it like this for you? I know it is personalized, but just wondering how fast things got changed around for you.

about 3 weeks in my cardio started going up. But, if he's got your goal to be just trim the fat and maintain/build strength then he might not push it up as much for you...

I hit an hour a day at about 8 weeks.

prowrestler
04-29-10, 2:09 pm
strong deads. you db rows are retarded

J A Y
04-29-10, 3:50 pm
strong deads. you db rows are retarded

hahaha

x 2

still looking strong as hell boom

J Wong
04-30-10, 3:51 pm
Today: Squats

Squats-barx10, 150x5,150x5,260x5,350x5,400x5,440x5,490x5....add reverse greens-580x1, 620x1, 670x1...I think I was good for 700 tbh

Done. Gotta go to work.

J Wong
05-01-10, 10:24 am
AM Cardio: 30 minutes

prowrestler
05-01-10, 11:22 am
impressive squattin

J Wong
05-01-10, 10:24 pm
impressive squattin

Thanks man, it was a great session.

Cstlfx
05-02-10, 12:40 am
Good squatting boom! 495 for 5, then 670 reverse bands is insane!

Phil800101
05-02-10, 10:59 am
Sick work my man! Simple and brutal.

J Wong
05-02-10, 12:29 pm
Good squatting boom! 495 for 5, then 670 reverse bands is insane!

Thanks, but it was actually 490! Trying to at least get my total up in the 1500s by our June meet while dieting.


Sick work my man! Simple and brutal.

Thanks Phil.


Today: Lockout/upper/conditioning

Bench-barx20, 135x8,135x5,185x3,
add 2 board-225x3, 255x3, 275x3,315x2,315x3

?Skullcrushers with barbell?-barxwhatever, 3x10 with 95 lbs

V bar pushdowns-3x20

Standing db lateral raises-3x10 with 25 lbs

Drove home...

Conditioning stuff:
Bike riding, 30 reps per side sledgehammer hits on tire, 50 jumping jacks, bike riding, 50 jumping jacks= 30 minutes total

Phil800101
05-02-10, 11:33 pm
Solid work bro! Keep it up.

J Wong
05-03-10, 3:13 pm
Solid work bro! Keep it up.

Thanks Phil, will do.



AM Cardio: 30 minutes


150 minutes later...

Back

Hyperextensions on GHR-bwx12, bwx12, 45x12, 45x12, 45x12

Wide grip lat pulldowns-3x10, 1x15, 1x20

Seated cable rows-3x12

Incline bench DB rows-3x10 with 50 lbs

GHR situps-25x10, 25x10, 25x10

DB Curls-30x10, 40x10, 40x10

mcbeast
05-03-10, 9:28 pm
Curls? Oh no! Haha

Phil800101
05-03-10, 11:04 pm
Killer session my man! Nice volume.

J Wong
05-04-10, 10:05 am
Curls? Oh no! Haha

Oh yes!


Killer session my man! Nice volume.

Thanks Phil, I felt beat this morning.


AM Cardio: 30 minutes

J A Y
05-04-10, 3:38 pm
good stuff boom!

how you liking the cardio?

J Wong
05-04-10, 8:40 pm
good stuff boom!

how you liking the cardio?

It is alright. There are some mornings I would rather just sleep, but I have to do what is beneficial to my goals!

J Wong
05-05-10, 3:37 pm
AM Cardio: 30 minutes



Afternoon lifting: Bench

Bench-barxwhatever, 154x8,154x5,198x3,220x3,264x2, 286x2, 308x2, 319x1 +1 (spotter helped me back into my groove), 319x1...

3 board-330x2

4 board-353x2, 353x2

back to full range-286x3, 271x5

mcbeast
05-05-10, 3:39 pm
Good stuff boom. Your bench is gettin up to par, lol.

J Wong
05-06-10, 9:48 am
Good stuff boom. Your bench is gettin up to par, lol.

Thanks man, the goal is 400!


AM Cardio: 30 minutes

Cstlfx
05-06-10, 4:16 pm
Were you using kilo plates? Whats up with the odd numbers for bench?

I am definitely jealous of the GHR!

Looks like you had fun with boards as well. Do you feel that boards help you get used to the weight before bringing it down to your chest? Or do you use them more for tricep strength?

J Wong
05-07-10, 12:26 am
Were you using kilo plates? Whats up with the odd numbers for bench?

I am definitely jealous of the GHR!

Looks like you had fun with boards as well. Do you feel that boards help you get used to the weight before bringing it down to your chest? Or do you use them more for tricep strength?

Yeah, we are going to start benching at one of our training partner's house for now on, he has a competition forza bench and calibrated kilo plates.

The GHR is awesome, I haven't gotten to use it for actual GHRs in like 2-3 weeks now, looking forward to using it tomorrow after squats!

As for the boards, a little bit of both. Now that my grip is back to pinky on the rings, I actually get a range of motion for 3 and 4 boards, so they should be beneficial to my training.

Cstlfx
05-07-10, 12:33 am
Excellent man! Seems like you found the right people to train with. They have a lot of good equipment.

J Wong
05-07-10, 12:40 am
Excellent man! Seems like you found the right people to train with. They have a lot of good equipment.

Yeah man. I actually think you competed with one of them before.

http://www.powerliftingwatch.com/node/12992

Cstlfx
05-07-10, 12:45 am
Yeah man. I actually think you competed with one of them before.

http://www.powerliftingwatch.com/node/12992

I remember that meet, he was one of Kroc's friends. Huge dude, with huge numbers. Its a good environment to lift with people stronger than you. Its why I lift with the people I do.

J Wong
05-07-10, 3:52 pm
Today: Squats

Squats-warm up to 440x3, 500x3, 510x3... 500 was very tough.. off day today. reverse greens-620x1

I wasn't feeling strong today so I went cut it there.

GHRs-bwx8, bwx10, bwx12

Spud abs-3x15

Sled-1 trip with 3 plates, 1 trip with 4 plates

1 trip= go forward to the end, then go back to starting backwards

Squat deload next week.

Phil800101
05-07-10, 11:14 pm
Looking strong boom! Keep it up.

J Wong
05-08-10, 4:23 pm
Thanks Phil.

AM Cardio: 30 minutes

prowrestler
05-08-10, 4:57 pm
500 on an off day of squatting....god damn

rob_in_korea
05-09-10, 9:17 am
Sick workouts boom. That is some big benching.....and squatting.

-Rob

J Wong
05-09-10, 3:00 pm
500 on an off day of squatting....god damn


Sick workouts boom. That is some big benching.....and squatting.

-Rob

Thanks guys


Today: Bench assistance

CGBP-barx10, 135x10, 185x5, 225x5, 245x5, 275x5, 275x5

Standing Strict Press-135x5, 135x5, 135x5

Flat DB Bench-60x12, 60x12, 60x10

Seated OH DB extension-85x10, 100x6, 50x30

V Bar Pushdown-3x20

30 minutes cardio

J A Y
05-09-10, 4:28 pm
Thanks guys


Today: Bench assistance

CGBP-barx10, 135x10, 185x5, 225x5, 245x5, 275x5, 275x5

Standing Strict Press-135x5, 135x5, 135x5

Flat DB Bench-60x12, 60x12, 60x10

Seated OH DB extension-85x10, 100x6, 50x30

V Bar Pushdown-3x20

30 minutes cardio

nice work boom, bet your tri's felt that one!

Phil800101
05-10-10, 2:04 am
Solid work my man! Straight and to the point, good stuff.

J Wong
05-10-10, 8:47 pm
Thanks Jay.

Today: Deadlift

Deadlift from 3.5ish inch blocks:135xwhatever for 2 sets, 260x4, 350x2, 440x1, 520x1, 560xmiss, 540x1, 490x3, 460x5, 390x10

....I thought for sure 560 was going to be a good lift. It flew up, got above my knee and I just stalled. I think it was a technique issue. I wish I had video of it. It was just as fast as 440 coming off the blocks (and faster then 520). I based my rep %s off 560 and completed all of them, so 560 shouldn't be too far off.


Bent over BB Rows-3x8 with 260 lbs

DB Shrugs-85x15 or 20, I forgot...85x20, 85x20

DB Curls superset with Spud abs...3 of these.

I am contemplating doing a single ply APF meet on October 16th. My contemplation is leading towards doing it.

J Wong
05-11-10, 9:20 am
AM Cardio: 30 minutes

IRBS
05-11-10, 9:34 am
I am contemplating doing a single ply APF meet on October 16th. My contemplation is leading towards doing it.

Do it! Unleash the gear whore!

Phil800101
05-11-10, 11:58 am
Killer work there boom! No worries, you'll be smoking that 560 in no time.

Cstlfx
05-11-10, 3:49 pm
Do it! Unleash the gear whore!

Dont do it Boom! There is no turning back!! Dont be seduced by the dark, dark side just because they have cookies.

IRBS
05-11-10, 8:41 pm
Dont do it Boom! There is no turning back!! Dont be seduced by the dark, dark side just because they have cookies.

Our cookies are awesome...

J Wong
05-12-10, 2:47 pm
Do it! Unleash the gear whore!


Dont do it Boom! There is no turning back!! Dont be seduced by the dark, dark side just because they have cookies.


Our cookies are awesome...

LOL. Well I have been thinking about it and I am most likely going to give it a go at single ply for the October meet.


Killer work there boom! No worries, you'll be smoking that 560 in no time.

Thanks Phil.


AM Cardio: 30 minutes


Afternoon lifting: Bench


Bench-warm up with bar, 154x8, 154x5, 220x3, 264x1, 286x1, 308x1, 330x1, add 3 board-330x3, 353x2, add 4 board-374x1 (PR), full range-299x3 (paused last rep), 286x5, 243x10 (paused last rep)

Standing DB laterals-3x10 with 25 lbs

Sit ups-bwx20, bwx20, bwx15

Cstlfx
05-12-10, 5:25 pm
LOL. Well I have been thinking about it and I am most likely going to give it a go at single ply for the October meet.


Haha, I cant say much, I've all ready done a single ply meet!

Which meet were you thinking of doing?

J Wong
05-12-10, 9:20 pm
Haha, I cant say much, I've all ready done a single ply meet!

Which meet were you thinking of doing?

The Orlando barbell APF one

J Wong
05-13-10, 9:08 am
AM Cardio: 30 minutes

Phil800101
05-14-10, 2:10 am
Sick work my man, congrats on the PR! Looking strong.

J Wong
05-14-10, 9:52 pm
Thanks Phil!

Squat deload:

Squats-barxwhatever, 135x5, 225x5, 315x5, 405x1

3 sets biceps

30 minutes cardio

Phil800101
05-15-10, 5:18 pm
Nice work there boom! Keep it up.

J Wong
05-16-10, 3:21 pm
Nice work there boom! Keep it up.

Thanks Phil


Today: Bench assistance

CGBP-135x10, 185x10, 225x5, 245x5, 280x5, 280x5

Standing strict OHP-135x6, 135x6, 135x6

DB Bench-65x10, 75x8, 50x12 or 15, I forgot

Overhead DB extensions-80x12, 80x12, 80x12

Tate presses-30x20, 35x20, 40x20

30 minutes cardio

J A Y
05-16-10, 6:21 pm
nice work again boom, be interesting to see how you do in this single ply meet! numbers are already big enough

Hercules
05-16-10, 9:47 pm
Very nice. You thinking about the APF meet on October 16th?

J Wong
05-16-10, 9:54 pm
nice work again boom, be interesting to see how you do in this single ply meet! numbers are already big enough

If I decide to do it, I think the hardest part would be to learn the gear.


Very nice. You thinking about the APF meet on October 16th?

Yep, if I do decided to go for an equipped meet, that will be the one.

Phil800101
05-16-10, 11:03 pm
Solid work bro! Nothing fancy but it gets the job done.

J Wong
05-17-10, 3:09 pm
Solid work bro! Nothing fancy but it gets the job done.

Yep, I've been keeping it simple lately.




AM Cardio: 30 minutes

Afternoon lifting: Back


Hypers on GHR-bwx10, bwx10, 45x10, 45x10

WG Lat pulldowns-2x15, 1x10, 1x15

1 arm db rows-130x10, 130x10, 130x12

Incline bench db row things-50x10, 50x10, 45x12

3 sets spud abs

T o m m Y
05-17-10, 3:17 pm
nice work man..
Hey,is the am cardio on a MT tummy?

J Wong
05-17-10, 3:50 pm
nice work man..
Hey,is the am cardio on a MT tummy?

Yep

T o m m Y
05-17-10, 4:00 pm
What's the weight down to now?

J Wong
05-17-10, 9:56 pm
What's the weight down to now?

221.6 on Sunday morning

Cstlfx
05-18-10, 12:20 am
Good job with the weight! Nice looking workouts on top of that.

Hows the weight loss feeling? Still have the energy high?

J Wong
05-18-10, 3:11 pm
Good job with the weight! Nice looking workouts on top of that.

Hows the weight loss feeling? Still have the energy high?

My energy is fine, the diet really hasn't effected me in that way at all. The only thing that effects me energy wise is waking up earlier in the AM to get to cardio...because on top of that I am working Monday through Fridays along with going to school....along with lifting.

Cstlfx
05-18-10, 4:27 pm
My energy is fine, the diet really hasn't effected me in that way at all. The only thing that effects me energy wise is waking up earlier in the AM to get to cardio...because on top of that I am working Monday through Fridays along with going to school....along with lifting.

Damn, you are hardcore!! Thats brutal, now how well you're doing is even more impressive.

J Wong
05-19-10, 3:19 pm
Damn, you are hardcore!! Thats brutal, now how well you're doing is even more impressive.

Yeah, it's been tough. Can't wait until mid July when I get back to "eating to gain" again, along with no school!




AM Cardio: 30 minutes

Afternoon lifting: Bench

I had to stray away from what I have been doing because I had to lift at the YMCA today.


Bench-barxwhatever, 135x8, 185x5, 225x5, 255x1, 275x5, 300x4, 315x1, 275x3, 275x3, 275x3, 225x10

V bar pushdowns-15,10,10

Standing DB lateral raises-30x10, 35x10, 40x10 drop 15x15

prowrestler
05-19-10, 3:21 pm
nice benching there dude

J Wong
05-21-10, 3:45 pm
Thanks pro

Today: Squats

Squats-barxwhatever, 150x5, 150x5, 260x3, 310x1, 350x1, 400x1, 440x1, 490x1, 530x1, 560x1, 490x3

GHR-bwx8, bwx15, bwx10

GHR sit ups-bwx12, bwx13, bwx10

560 was slow. I haven't had that much weight on my back without reverse bands in awhile so it was different. I am having a problem keeping the bar stable on my back lately. I already use a pretty low bar positioning, but it starts to slip down my back as the weight gets heavier. I think I am going to have to try to unrack the bar a tad bit higher.

J Wong
05-22-10, 4:14 pm
Upper assistance

5 hours of sleep, 8am lifting

CGBP-135x10, 135x10, 185x8, 225x5, 275x5, 275x4, took 30 seconds, 275x1, 250x6

Standing strict OHP-3x8 with 135 lbs

V bar pushdowns-1x100

30 min cardio

J Wong
05-24-10, 3:39 pm
Today: DEADLIFTS!!!

Deadlift off 3.5 inch blocks:140x5,140x5, 250x5, 340x1, 430x1, 520x1, 550x1 (PR), 560xmiss, 560xmiss, add 80 lbs chain: 430x3, 400x5

One Arm DB rows-95x20, 95x20, 95x15....handle was thicker, no straps!

WG Lat pulldowns-3x10

Underhand CG lat pulldowns-3x10

3x20 spud abs

GHR-bwx10, bwx8, bwx8

Notes: 550 felt solid. The first miss on 560 was a technique error. My training partner explained to me that I jerk the bar up, which causes it do make me go forward during the pull which makes me stick in an odd position. He also explained pulling the slack out of a deadlift bar. Another training partner told me to get air in my belly before I reach down to grip the bar, because I don't get as tight as I should be when I grip the bar. So the 2nd go at 560, I still missed, but the pull was solid and it came up nice until mid knee, but I was gassed. 560 is my enemy. I am very confident I can pull 550 from the floor, we will see in 2 weeks. I would like 550 to be my 2nd attempt. One day I will have a decent deadlift

T o m m Y
05-24-10, 3:45 pm
Solid pulls bro..
I have been doing what your training partners told you to do for awhile now and it def made a big diff..

Btw,what programing are you following now?
Bench,sq,dl days and then asst. day for both?

Cstlfx
05-24-10, 4:05 pm
Boom, today is my deadlift day as well. You've just put some fire under me, because if you can do that, I need to do it!!

Next time, with more energy, you'll have that 560! Damn good work. About a month until the meet, things are going well for you. Cant wait to compete.

J Wong
05-24-10, 4:05 pm
Solid pulls bro..
I have been doing what your training partners told you to do for awhile now and it def made a big diff..

Btw,what programing are you following now?
Bench,sq,dl days and then asst. day for both?

One day: heavy bench, one day:upper assistance, one day:squats, one day:deadlifts/back or just back

J Wong
05-24-10, 9:36 pm
30 minutes cardio

mritter3
05-25-10, 8:49 am
strong work on those deads and squats boom...strong brother.

J Wong
05-25-10, 9:13 am
strong work on those deads and squats boom...strong brother.

Thanks man, can't wait until July when this diet is over and I can hit them full force.



AM Cardio: 30 minutes

rob_in_korea
05-25-10, 10:39 am
Incredible workouts boom. Congrats on that deadlift PR.

-Rob

J Wong
05-26-10, 3:11 pm
Thanks Rob



AM Cardio: 30 minutes

Afternoon lifting: bench

Bench: barxwhatever,154x8,154x5,220x5,264x2,286x1,315x1,3 36x1, add 3 board-330x3, add 4 board-353x1, 374x1, full range:308x1 +1 assisted, 254x5 (all paused), 220x10 (all paused)

Overhead DB extensions-3x10 with 75 lbs

Standing DB lateral raises-5x12 with 25 lbs

J Wong
05-29-10, 1:34 pm
Squats:

Squats-barxwhatever, barxwhatever, 145xwhatever, 145xwhatever, 235xwhatever, 325xwhatever, 415xwhatever, 485x1, 530x1, 560x1 add box-325x5, 375x5

GHR-bwx20,bwx20

GHR sit ups-bwx15


Opener is going to be 520ish, 2nd is going to be 560, gonna go for a 5 lb PR on my 3rd (580)

My squat has been effected by the dieting and stuff, but it will be back up by my October meet to 600+ for sure. I am going to do the APF Orlando Barbell Classic lifting raw with my team.

J Wong
05-30-10, 2:52 pm
Upper assistance:

Bench-barxwhatever, 135x10, 185x10, 225x8, 250x8, 275x5, 315x1, 315x1

Incline bench-135x10, 185x8, 185x8, 135x10

Overhead DB extension-80x10, 80x10, 50x50

Pushdowns-1x20, 1x15


315 was a smoke show both times

prowrestler
05-30-10, 5:18 pm
training is lookin great boom. id be surprised if you miss 600 in october

J Wong
05-31-10, 6:15 pm
training is lookin great boom. id be surprised if you miss 600 in october

630 in October I hope.


Back

Hypers on GHR-bwx10, 45x10, 45x10, 45x10

WG lat pulldowns-4x15

DB rows-3x10 with 130 lbs

Chest supported DB rows-3x10 with 45 lbs

Hanging ab raises-3x15

J A Y
05-31-10, 6:52 pm
strong work as always boom

J Wong
06-02-10, 4:50 pm
Thanks Jay


Bench:

Bench-barxwhatever, 135xwhatever, 185x4, 225x3, 255x1, 275x1, 315x1 (this was hard), 325x1 (easy), 340xmiss 1 inch shy of lockout, 305x3, 290x5, 240x10 (paused the last rep on the last 3 sets) add 3 board-315x5

Tate press-3x12 with 50 lbs

Standing db lateral raises-3x12 with 25 lbs

340 will probably be my 3rd attempt for a 5 lb PR. I paused it, and it came off the chest pretty fast, but I just couldn't lock that last little bit out.

J Wong
06-02-10, 10:14 pm
Some ball park #s for the meet:

Squats:520, 560, 580

Bench:315, 330, 340

Deadlift:510, 550, ?575?

I am going to find my 2nda attempt on Monday, hopefully it is 550. I am confident I can pull that.

If I hit 580 and it isn't a grinder, I will probably take a 4th and go for 600.


So a PR in every lift plus my total after dieting the entire training cycle (a training cycle where I basically had no "plan of attack") will have me content. Then starting July 12th, I will begin training for an APF meet in October...without dieting! At that meet my main goal is to qualify for RUM, at 220 or 242, we'll see.

J Wong
06-04-10, 3:43 pm
Today: Squats

Squats-barxwhatever, 145xwhatever, 145xwhatever, 255x5, 305x1, 345x1, 435x1, 525x1, 525x1, 435x3

GHR-bwx10, bwx10, bwx20

Hanging ab raises-3x15

525=opener. My set up sucked on my first 525 set, so the rep was kind of slow and stupid feeling. My next set I set up good and smoked it.

J Wong
06-06-10, 9:35 pm
Upper Assistance

I didn't do much today at all.

Bench-225x5, 245x5, 275x8, 315x1, 225x15

DB Bench-80x10, 80x10, 40x30

Seated DB shoulder press-2x15 with 45 lbs

V bar pushdowns-50 reps drop weight..50 reps..drop weight 25 reps

Phil800101
06-07-10, 11:04 pm
How are things my man? What's new?

J Wong
06-08-10, 12:38 am
How are things my man? What's new?

Things are good, the diet will be wrapped up in about 4 weeks, and I have a meet in 12 days!

Hercules
06-08-10, 5:20 am
Considering your diet and weight loss lately, you're still tearing it up. Great work!

You're doing the Mike Witmer Memorial in Tampa, right?

Phil800101
06-08-10, 9:56 pm
Sounds good bro.

J Wong
06-13-10, 3:14 pm
Considering your diet and weight loss lately, you're still tearing it up. Great work!

You're doing the Mike Witmer Memorial in Tampa, right?

Thanks man, basically been maintaining my strength. I probably have gained a little bit of strength, but not too much. I will see at the meet (Mike Witmer Memorial)




This past week hasn't been too exciting, just hitting openers/seconds and stuff. Taking tomorrow-saturday off, then competing sunday.

BamBam
06-15-10, 8:24 pm
Been watching from the shadows brother... DO WORK!!!

IN IRON,
BB-

rob_in_korea
06-16-10, 8:01 am
Awesome work in here boom. I am sure you will destroy that meet.

-Rob

Phil800101
06-18-10, 1:06 am
Looking forward to see what you do Sunday bro! KILL IT!

J Wong
06-18-10, 3:12 pm
If you guys want, you can watch live on Saturday/Sunday.


http://www.powerliftingwatch.com/node/15784


I will be lifting Sunday at 9am.

J A Y
06-18-10, 5:21 pm
good luck boom, always enjoy reading your obscene squat workouts, make us proud

Phil800101
06-18-10, 8:18 pm
If you guys want, you can watch live on Saturday/Sunday.


http://www.powerliftingwatch.com/node/15784


I will be lifting Sunday at 9am.

Cool! 9am Eastern, right? What's your full name? You can PM it to me if you don't want to post it.

J Wong
06-18-10, 8:53 pm
Thanks Jay, but they will be even better next training cycle.



Cool! 9am Eastern, right? What's your full name? You can PM it to me if you don't want to post it.

Yes, 9am EST. Full name is Jordan Wong

J Wong
06-20-10, 9:03 pm
6/20 Raw United Mike Witmer Memorial

Weighed in at 219.6

First meet @ 220

Squats:
520..My set up sucked so it felt awkward out of the hole even though it was fast and easy...but it was annoying

560..again my set up was off, i was leaning too far forward, but the squat was fine

580..perfect set up, but it was heavy. I had to grind this one out, good lift...5 lb meet PR

Bench:
315...easy

330...smokeshow, I couldn't believe it, it has been heavy in training.

345...another grinder, 10 lb meet PR

Deadlift:
Warm ups: 135x1=strained quad or something like that.
Lots of foam rolling, massaging, being annoyed
Then had to rush from 225 to 405 in like 5 minutes during warm ups, this sucked

Finally:

490...easy

540...easy, 5 lb meet PR

585...miss at knees

1465 total (20 lb meet PR) @220, previous PR was 1445@ 242 in April

Random stuff:

I PRd my total when I hit my 540 deadlift, so I went for broke to attempt to get the 220 qualifying total for RUM. It had good speed off the floor and I hit the same spot I always do before missing a pull.

I have never went 3 for 3 on bench before so I was happy.

I got a sword, but I am not 100% sure why. I think it was for best teenage lifter or something like that.

I hope my strained quad gets well soon. Lots of ice coming up.

I am not completely sure on when I will compete again, it will either be October 16th APF meet, or the November 6th Raw United meet. I am starting to lean towards Raw United.

Cstlfx and Massmonster had great showings at this meet.

After my meet I spotted and loaded for the first time with Cstlfx on squats and bench. I am sore.



Vids will be up soon.

J Wong
06-20-10, 10:21 pm
http://www.youtube.com/watch?v=4PUe7GnsSZY

Phil800101
06-21-10, 12:38 am
Out-fucking-standing bro, congrats on the PRs! You really killed it, nice work. Hope the quad feels better. Sweet vid.




I got a sword, but I am not 100% sure why. I think it was for best teenage lifter or something like that.



Lol, nice.

rob_in_korea
06-21-10, 1:34 am
Congrats on the meet boom. Those are some incredible PRs.
Thanks for that video. Hope the quad heals soon.

-Rob

J Wong
06-21-10, 9:28 am
Out-fucking-standing bro, congrats on the PRs! You really killed it, nice work. Hope the quad feels better. Sweet vid.


Congrats on the meet boom. Those are some incredible PRs.
Thanks for that video. Hope the quad heals soon.

-Rob

Thanks guys, I think it is just a strain. It feels a little better today already, which is a good sign.

J A Y
06-21-10, 1:03 pm
nice work boom, congrats! make it look easy, didnt think you were gunna finish that third bench! way to grind through! i tried to watch it streaming but think i caught the end of it

J Wong
06-21-10, 3:35 pm
nice work boom, congrats! make it look easy, didnt think you were gunna finish that third bench! way to grind through! i tried to watch it streaming but think i caught the end of it

Yeah, I had to grind through my squat 3rd and my bench 3rds. All I was thinking was "don't take it!"

T o m m Y
06-21-10, 3:37 pm
Solid work at the meet man,20lb meet PR is awsome..
Whats the plans from here on out now?
Stay in the 220 class?

J Wong
06-21-10, 3:47 pm
Solid work at the meet man,20lb meet PR is awsome..
Whats the plans from here on out now?
Stay in the 220 class?

I am leaning towards competing early November at 220.

BamBam
06-22-10, 12:40 pm
Way to kick ass brother.. Im happy to hear you did so well. But, now take aim at a new goal and hit it hard. Sky is the limit for us bro...Hope the leg feels better asap

IN IRON,
BB-

T o m m Y
06-22-10, 12:45 pm
How is the quad man?

J Wong
06-22-10, 12:55 pm
Way to kick ass brother.. Im happy to hear you did so well. But, now take aim at a new goal and hit it hard. Sky is the limit for us bro...Hope the leg feels better asap

IN IRON,
BB-

Thanks man, I have some big goals for November. Can't wait to start training for it in July


How is the quad man?

95%!

J Wong
06-22-10, 2:51 pm
For the next 2 weeks I am doing random bodybuilding stuff, because I am leaving for a week on the 4th of July. When I get back my training cycle for November begins.



Today: ARMS!!!

CGBP superset ez bar curls-135x20 ss 40x20, 185x15 ss 40x20, 225x8 ss 40x20

Overhead DB extensions ss DB curls-50x30 ss 20x20, 60x25 ss 20x20, 60x25 ss 20x20

Rope pushdowns ss standing cable durl-80x30 drop 70x25 drop 60x20 ss 70x30, 60x25,50x20..... 80x30 drop 70x25 drop 60x20 ss 70x30 drop 60x15 drop 50x15

v bar pushdowns ss db hammers-70x30 ss 20x20, 70x30 ss 20x20, 70x30 ss 20x20


This was fun.

T o m m Y
06-22-10, 2:54 pm
Nice pump day there bud.

Do you have the training cycle all planned out already?

J Wong
06-22-10, 3:02 pm
Nice pump day there bud.

Do you have the training cycle all planned out already?

Thanks haha, and yeah, almost.

prowrestler
06-22-10, 5:19 pm
congrats on the meet , impressive shit man

mcbeast
06-22-10, 7:16 pm
Great job at the meet boom! Your dead is comin along nicely!

TXPWRLFTR
06-22-10, 10:06 pm
nice work brother! I was going to try and watch the meet but didn't make it as we squatted that morning at Tampa Barbell and then had a day filled of activities. Solid numbers!

Phil800101
06-23-10, 12:19 am
Nice gun show bro! I bet you had a sick pump.

J Wong
06-24-10, 12:09 am
congrats on the meet , impressive shit man

Thanks pro.


Great job at the meet boom! Your dead is comin along nicely!

Thanks man, my pull has a very long way to go though.


nice work brother! I was going to try and watch the meet but didn't make it as we squatted that morning at Tampa Barbell and then had a day filled of activities. Solid numbers!

Thanks, how are you liking TBB?


Nice gun show bro! I bet you had a sick pump.

Thanks man, it was a little fun workout to change things up.

J Wong
06-27-10, 2:51 pm
This week I will just be doing random workouts and cardio, and I am going on a 7 day vacation on the 4th of July. So I won't be posting workouts until July 12th. I plan to compete again the weekend of November 6-7, so I will have 17 weeks to prepare for it (16 to train, 17th week is meet week). I will also try to be putting on some "clean weight" on this training cycle, so I will be using the carb cycling protocol I was using for my cut, but I will be increasing the macros, and doing cardio/conditioning.

Here is my layout:

Monday-Deadlift/Back/Abs/Conditioning
Tuesday-AM Cardio
Wednesday-Heavy Bench/Board Work or CGBP/Delts/Abs
Thursday-Vertical lat movements (pull ups and stuff)/Biceps
Friday-Squats/Supplemental Squat Movement/GHR/Abs/Conditioning
Saturday-Off
Sunday-RE Bench/OHP/Chest/Triceps

I wrote up a 16 week squat cycle that I will be using. For deadlifts, I might go with the 5/3/1 protocol for full range pulls and then hammer my lockout as an assistance movement. I think the 5/3/1 rep work and weekly pulling with help my deadlift. My benching is going to be simple: Heavy bench days=heavy triple,double, or singles plus some higher end board work like I have been doing. I put 10 lbs on my bench doing this while losing 15 lbs, so I should just keep doing what I am doing. Sundays will always be 3x10, ramping up to a heavy set. My goal is to hit 295x10 by the end of this training cycle.

Oh, and I want to hit 1600@220 in November.

Phil800101
06-28-10, 3:13 am
Sounds like a plan bro!

BamBam
06-28-10, 12:59 pm
This week I will just be doing random workouts and cardio, and I am going on a 7 day vacation on the 4th of July. So I won't be posting workouts until July 12th. I plan to compete again the weekend of November 6-7, so I will have 17 weeks to prepare for it (16 to train, 17th week is meet week). I will also try to be putting on some "clean weight" on this training cycle, so I will be using the carb cycling protocol I was using for my cut, but I will be increasing the macros, and doing cardio/conditioning.

Here is my layout:

Monday-Deadlift/Back/Abs/Conditioning
Tuesday-AM Cardio
Wednesday-Heavy Bench/Board Work or CGBP/Delts/Abs
Thursday-Vertical lat movements (pull ups and stuff)/Biceps
Friday-Squats/Supplemental Squat Movement/GHR/Abs/Conditioning
Saturday-Off
Sunday-RE Bench/OHP/Chest/Triceps

I wrote up a 16 week squat cycle that I will be using. For deadlifts, I might go with the 5/3/1 protocol for full range pulls and then hammer my lockout as an assistance movement. I think the 5/3/1 rep work and weekly pulling with help my deadlift. My benching is going to be simple: Heavy bench days=heavy triple,double, or singles plus some higher end board work like I have been doing. I put 10 lbs on my bench doing this while losing 15 lbs, so I should just keep doing what I am doing. Sundays will always be 3x10, ramping up to a heavy set. My goal is to hit 295x10 by the end of this training cycle.

Oh, and I want to hit 1600@220 in November.

Any assistance I can be with helping you design a cycle bro let me know. Check my log too if you need any tips or whatever. I think you would do well with adding a little Westside-Barbell to your regime.

IN IRON,
BB-

J Wong
06-28-10, 2:19 pm
Sounds like a plan bro!

Yeah, can't wait to start.


Any assistance I can be with helping you design a cycle bro let me know. Check my log too if you need any tips or whatever. I think you would do well with adding a little Westside-Barbell to your regime.

IN IRON,
BB-

Thanks man. I have actually became quite educated on the conjugated method, and I am actually implementing some of them into my training, especially when it comes to secondary movements on the main lifts.

BamBam
06-28-10, 2:31 pm
Yeah, can't wait to start.



Thanks man. I have actually became quite educated on the conjugated method, and I am actually implementing some of them into my training, especially when it comes to secondary movements on the main lifts.

Im impressed bro... not many people know what the conjugate system is, or any WSBB methods for that manner. Good shit bro..

IN IRON,
BB-

J Wong
07-12-10, 2:56 pm
Started my training cycle today:

AM bodyweight:231.6 (yay for a week of vacation)


Today: Deadlift

Some stuff to warm up

Deadlift (sumo)-warm up to 375x5, 395x5, add belt:420x9 (that is probably a PR)

Deadlift against short average bands (conv)-135x10, 185x8, 185x5

One arm DB rows-90x20, 90x20, 90x20

WG lat pull downs-1x20, 1x15, 1x10

V Bar pull downs-1x20, 1x15, 1x10

CS HS rows-3x10

Abs

Drank creatine

I planned on doing conditioning work after my deadlift workouts this training cycle, but I am beat after deadlifts. The supplemental/assistance work was tough today.

Diet for the day:

Meal 1-1.75 cups brown rice (70c), 4.25 oz chicken (35p)
Meal 2-1.5 cups brown rice (60c), 4.25 oz chicken (35p)
Meal 3- (PW) 1.75 cups brown rice (70c), 4.25 oz chicken (35p)
Meal 4-1.5 cups brown rice (60c), 4.25 oz chicken (35p)
Meal 5-1.25 cups brown rice (50c), 4.25 oz chicken (35p)
Meal 6-1.25 cups brown rice (50c), 4.25 oz chicken (35p)
Meal 7-1.5 scoop ON (35p),veggies, 3 fish oil

Cstlfx
07-12-10, 3:19 pm
Excellent start to your training cycle!

prowrestler
07-12-10, 5:39 pm
you have the most boring diet ever lol

rob_in_korea
07-13-10, 3:04 am
Great looking workout boom. Congrats on the PR.

-Rob

BamBam
07-13-10, 1:47 pm
Congrats on the PR bro.. hope all is going well man.

IN IRON,
BB-

J Wong
07-14-10, 3:57 pm
Excellent start to your training cycle!


you have the most boring diet ever lol


Great looking workout boom. Congrats on the PR.

-Rob


Congrats on the PR bro.. hope all is going well man.

IN IRON,
BB-

Thanks guys. And pro... I know.


Yesterday's diet:

Meal 1-3/4 cup brown rice (30c), 175g chicken (50p), 3 fish oil
Meal 2-3/4 cup brown rice (30c), 175g chicken (50p), 3 fish oil
Meal 3-175g chicken (50p), veggies, 3 fish oil, 1.5 tbsp pb
Meal 4-2 scoops ON 50p), veggies, 3 fish oil, 1.5 tbsp pb
Meal 5-175g chicken (50p), veggies, 3 fish oil, 1.5 tbsp pb
Meal 6-175g chicken (50p)

^^Yesterday was a "rest day".


------------------------------------------------------------------------

AM Bodyweight: 225.6, bodyweight is back to normal



Today: Heavy Bench

Warm up shoulders/foam roll/whatever

Bench-warm up to 255x3, 275x3, 315x2 (and a half), 300x3, 300x3, 300x3

CGBP-275x5, 275x5, 255x7.....the 7th rep was fast, I was sure I would get the 8th rep but I guess not

Seated overhead DB extensions-3x15 with 70 lbs

V bar pushdowns-3x12

Standing DB laterals-5x12 with 25 lbs

Abs.

I planned on doing 3x3 with 315, but it was just too heavy for me today for some reason. 3x3 with 300 wasn't that difficult though.

Today's diet:
Meal 1-1.25 cups brown rice (50c), 175g chicken (50p),
Meal 2-3/4 cup brown rice (30c), 175g chicken (50p)
Meal 3-1.25 cups brown rice (50c), 5.6 oz 96/4 ground beef (50p)
Meal 4-5.5 oz eye round steak (50p), veggies, 3 fish oil, 1 tbsp pb
Meal 5-175g chicken (50p), veggies, 3 fish oil, 1 tbsp pb
Meal 6-175g chicken (50p), 3 fish oil

prowrestler
07-15-10, 1:17 pm
nice bench day man

J Wong
07-15-10, 1:41 pm
nice bench day man

Thanks, hoping to somehow put around 25-30 lbs on my bench this training cycle. Hopefully being focused this training cycle helps that goal.



Today: Getting pretty

Chin ups: bwx8, bwx5, bwx5 ..I suck

Rotary lat pulldown machine-2x25, 1x15, 1x12, 1x8 drop 1x25

DB Shrugs-55x30, 55x30, 105x12, 105x12 drop 55x15

BB Curls-barx15, 95x8, 95x8 drop barx15

Hammer curls ss db wrist curls-25x12 ss 10x30..3 of these



Diet for the day:

Meal 1-1.25 cups brown rice (50c), 5.6 oz 96/4 ground beef (50p),
Meal 2-1.25 cups brown rice (50c), 5.6 oz 96/4 ground beef (50p),
Meal 3-3/4 cup brown rice (30c), 175g chicken (50p)
Meal 4-2 scoops ON (50p), 3 fish oil, 1 tbsp pb
Meal 5-175g chicken (50p), veggies, 3 fish oil, 1 tbsp pb
Meal 6-175g chicken (50p), 3 fish oil

BamBam
07-15-10, 3:48 pm
If I ate your diet I'd shoot myself lol... awesome workouts though brother. Keep slinging

IN IRON,
BB-

J Wong
07-16-10, 12:06 pm
If I ate your diet I'd shoot myself lol... awesome workouts though brother. Keep slinging

IN IRON,
BB-

Yeah, I get that a lot about my diet, haha


Today: Squats

Warm up, foam roll, stretch, whatever

Squats-warm up (400 is last warm up set)...then add belt.. and 3x5 with 440

"Olympic" Squats- 400x5, 350x10, 260x20

Adductor/Abductor stuff with mini band

GHR-3x10 with bw

Probably 5 straight minutes, maybe a couple more walking with the sled attached to my belt with 2 plates. This was easy, because my legs were so numb I didn't feel them while using the sled.

Stretched, foam rolled blah blah

Doesn't look like much, but today whooped my ass.


Diet for the day:
Meal 1-1.75 cups brown rice (70c), 4.25 oz chicken (35p)
Meal 2-(PW) 1.75 cups brown rice (70c), 4.25 oz chicken (35p
Meal 3-1.5 cups brown rice (70c), 4.25 oz chicken (35p)
Meal 4-1.5 cups brown rice (60c), 1.5 scoop ON (35p)
Meal 5-1.25 cups brown rice (50c), 4.25 oz chicken (35p)
Meal 6-1.25 cups brown rice (50c), 4.25 oz chicken (35p)
Meal 7-1.5 scoop ON (35p), unlimited veggies, 3 fish oil

BamBam
07-16-10, 12:38 pm
Yeah, I get that a lot about my diet, haha


Today: Squats

Warm up, foam roll, stretch, whatever

Squats-warm up (400 is last warm up set)...then add belt.. and 3x5 with 440

"Olympic" Squats- 400x5, 350x10, 260x20

Adductor/Abductor stuff with mini band

GHR-3x10 with bw

Probably 5 straight minutes, maybe a couple more walking with the sled attached to my belt with 2 plates. This was easy, because my legs were so numb I didn't feel them while using the sled.

Stretched, foam rolled blah blah

Doesn't look like much, but today whooped my ass.


Diet for the day:
Meal 1-1.75 cups brown rice (70c), 4.25 oz chicken (35p)
Meal 2-(PW) 1.75 cups brown rice (70c), 4.25 oz chicken (35p
Meal 3-1.5 cups brown rice (70c), 4.25 oz chicken (35p)
Meal 4-1.5 cups brown rice (60c), 1.5 scoop ON (35p)
Meal 5-1.25 cups brown rice (50c), 4.25 oz chicken (35p)
Meal 6-1.25 cups brown rice (50c), 4.25 oz chicken (35p)
Meal 7-1.5 scoop ON (35p), unlimited veggies, 3 fish oil

Good work brother. Any Dead work planned? or do u do those other days? What method u using now?

J Wong
07-16-10, 12:41 pm
Good work brother. Any Dead work planned? or do u do those other days? What method u using now?

http://forum.animalpak.com/showpost.php?p=972071&postcount=187

The only tweaks from that is no conditioning on deadlift/back days, and AM cardio is not going to be all the time on Tuesdays. It will depend on how I feel.

BamBam
07-16-10, 12:50 pm
http://forum.animalpak.com/showpost.php?p=972071&postcount=187

The only tweaks from that is no conditioning on deadlift/back days, and AM cardio is not going to be all the time on Tuesdays. It will depend on how I feel.

Aaahhhh I see. Sorry I am dumb and can't read lol. I like the split man. I need to tweak mine a bit I think... hitting some plateaus and time to bust out of it..

IN IRON,
BB-

J Wong
07-17-10, 12:33 am
Aaahhhh I see. Sorry I am dumb and can't read lol. I like the split man. I need to tweak mine a bit I think... hitting some plateaus and time to bust out of it..

IN IRON,
BB-

Yeah, I think I will do well this training cycle, having a plan and all. My last training cycle was horrible and unorganized and I didn't get much stronger with it.

Hercules
07-17-10, 9:50 am
Way to remain disciplined. Can't wait to see you on the cover of Powerlifting USA - that day is coming... ;)

BamBam
07-17-10, 10:25 am
Yeah, I think I will do well this training cycle, having a plan and all. My last training cycle was horrible and unorganized and I didn't get much stronger with it.

Always good to have a plan, but don't get too tied down... always adapt..

IN IRON,
BB-

J Wong
07-18-10, 2:51 pm
Today: Gettin jacked and tan

Warm up shoulders

Incline bench-barx25, barx25, 135x15, 135x15, 155x12, 185x10, 205x6 drop 155x8 drop 135x10

Strict OHP-135x5, 135x5, 135x5, 95x10

Incline DB Bench ss incline DB flys-60x10 ss 20x15, 60x10 ss 20x15, 60x10 ss 20x15

Seated chest press machine ss cable crossovers-130x20 ss 45x20, 130x15 ss 45x15, 130x12 drop 100x8 ss 45x20

Rope pushdowns-1x15 drop 1x15 drop 1x15

Calves/Forearms.

TXPWRLFTR
07-18-10, 3:00 pm
Nice work

J Wong
07-19-10, 4:45 pm
Today: Deadlift/Back

Warm up/stretch/whatever

Deadlift (sumo)-work up to 395x3, 420x3, add belt... 445x7 (PR)

Conv deadlift off 7 in blocks-315x10, 365x10, add belt...405x10 (PR) ...I think I was good for 15

One arm DB rows-3x20 with 95 lbs

WG lat pull downs-1x20, 1x15, 1x10

V bar pull downs-1x20, 1x15, 1x10

Abs

prowrestler
07-20-10, 2:51 pm
awesome deads man...fuck id hate doing that lol

Hercules
07-20-10, 5:30 pm
awesome deads man...fuck id hate doing that lol

I'm the opposite - give me deadlifts any day over any other movement.



Again, nice work, boom. Were the deads from the blocks from a deficit or was the bar elevated 7in?

J Wong
07-20-10, 9:38 pm
awesome deads man...fuck id hate doing that lol

Yeah man, reps suck!


Again, nice work, boom. Were the deads from the blocks from a deficit or was the bar elevated 7in?

Thanks Herc. The block pulls were with the bar elevated. If I could do 405x10 from a 7 inch deficit, my pull wouldn't suck so bad right now LOL

Hercules
07-20-10, 11:26 pm
Thanks Herc. The block pulls were with the bar elevated. If I could do 405x10 from a 7 inch deficit, my pull wouldn't suck so bad right now LOL

OK, that's what I thought. If you were pulling 405x10 - or more - from a deficit I'd be really jealous. ;)
...And your pull doesn't suck. I don't know any other teenagers who can pull what you can - and I coach/train some really strong guys.

SQUAT or DIE!
07-20-10, 11:55 pm
freak on the DL...

J Wong
07-21-10, 12:52 pm
OK, that's what I thought. If you were pulling 405x10 - or more - from a deficit I'd be really jealous. ;)
...And your pull doesn't suck. I don't know any other teenagers who can pull what you can - and I coach/train some really strong guys.

Well I just wish my deadlift was around the same number as my squat, I just don't get how I squat 40 lbs more then my pull!


freak on the DL...

Thanks squatty


Today: Heavy bench.....but it was full of suck

Warm up shoulders/whatever

Bench-work up to 264x2, 286x1, 314x1 (and 1 miss), 308x1 (and 1 miss), 297x2, 264x5

Close grip bench-3x5 with 243

Overhead DB extensions-3x8 with 75 lbs

STanding db laterals-20x8, 20x8, 20x10

Abs


Ok, todays plan was 3x2 with 314...BUT today was horrible. I lifted at 10 am which sucked, but I don't think that was the problem. It MIGHT be because I took melatonin last night for the first time in awhile. Today during training I was feeling tired and got lighteaded/dizzy at times before my sets. Anybody know anything about melatonin that might have caused this?

prowrestler
07-21-10, 2:14 pm
[QUOTE=boom;983797]Well I just wish my deadlift was around the same number as my squat, I just don't get how I squat 40 lbs more then my pull!



mine are like well over 100lbs apart, dont feel bad lol

BamBam
07-22-10, 1:22 pm
[QUOTE=boom;983797]Well I just wish my deadlift was around the same number as my squat, I just don't get how I squat 40 lbs more then my pull!



mine are like well over 100lbs apart, dont feel bad lol

If I saw videos, I could tell you why.. or I will send them to Louie Simmons and he can.

IN IRON
BB-

J Wong
07-22-10, 2:01 pm
[QUOTE=prowrestler;983843]

If I saw videos, I could tell you why.. or I will send them to Louie Simmons and he can.

IN IRON
BB-

If you were talking to me and not pro, here:

http://www.youtube.com/watch?v=4PUe7GnsSZY

BamBam
07-22-10, 2:08 pm
[QUOTE=BamBam92;984466]

If you were talking to me and not pro, here:

http://www.youtube.com/watch?v=4PUe7GnsSZY

Either or but thanks man

J Wong
07-22-10, 2:11 pm
Today: Back/biceps

Chin ups-3x5 with bodyweight

Rotary lat pull down ss CS hs row: 175x20 ss 2ppsx12, 205x15 ss 2ppsx12, 250x12 ss 2ppsx12

BB Shrugs ss bent over lateral raises-135x20 ss 20x20, 225x15 ss 20x20

Preacher curls ss hammer curls-65x12 ss 35x12, 65x10 ss 35x10, 65x10 ss 35x10, 65x10 ss 35x10

Incline db curls ss db wrist curls-20x10 ss 20x15, 25x10 ss 20x15, 25x10 ss 20x15, 25x10 ss 20x15

...I am trying to not have the arms of a 165 lb powerlifter

prowrestler
07-22-10, 3:23 pm
Today: Back/biceps

Chin ups-3x5 with bodyweight

Rotary lat pull down ss CS hs row: 175x20 ss 2ppsx12, 205x15 ss 2ppsx12, 250x12 ss 2ppsx12

BB Shrugs ss bent over lateral raises-135x20 ss 20x20, 225x15 ss 20x20

Preacher curls ss hammer curls-65x12 ss 35x12, 65x10 ss 35x10, 65x10 ss 35x10, 65x10 ss 35x10

Incline db curls ss db wrist curls-20x10 ss 20x15, 25x10 ss 20x15, 25x10 ss 20x15, 25x10 ss 20x15

...I am trying to not have the arms of a 165 lb powerlifter

biceps can be hit 2 times per week, focus on perfect form and progress in 8-12 rep range. no need for more then 6 sets...intense 6 sets.

try dumbbell wall curls, they are awesome

BamBam
07-22-10, 4:07 pm
Looked like on your last squat attempt in that video your feet were a little wider but the camera went from being on the left to the right so hard to tell. Your form looks good though and it could just be an issue with upper back/lat strength. I'll keep watching your workouts and see if I can help. Also, do some exercises to build speed off the floor and I think u will be fine

rob_in_korea
07-23-10, 9:12 am
Awesome workouts boom. Congrats on the deadlift PRs.

-Rob

J Wong
07-23-10, 3:25 pm
biceps can be hit 2 times per week, focus on perfect form and progress in 8-12 rep range. no need for more then 6 sets...intense 6 sets.

try dumbbell wall curls, they are awesome

Who knew it was so hard to be jacked and tan?


Looked like on your last squat attempt in that video your feet were a little wider but the camera went from being on the left to the right so hard to tell. Your form looks good though and it could just be an issue with upper back/lat strength. I'll keep watching your workouts and see if I can help. Also, do some exercises to build speed off the floor and I think u will be fine

Thanks, I have also went to sumo deadlifting, based on my squat stance. It's worth a try.


Awesome workouts boom. Congrats on the deadlift PRs.

-Rob

Thanks Rob



Today: Squats

Warm up/whatever

Squats-warm up to 415, then 3x5 with 465

"Olympic" squats-405x5, 355x10, 265x20

GHR-3x10 with bw

Abs

Pouring out, so no sled today.

This doesn't look like much, but I am exhausted. I upped the 3x5 squat weight 25 lbs from last week, and 5 lbs a set on the olympic squats.

BamBam
07-24-10, 10:27 am
Some guys are built for sumo and it feels better to them and some like the traditional stance. All about what works for YOU bro. I hate SUMO but do them in my workouts so I can build up the weaker parts of my deadlift.

IN IRON,
BB-

J Wong
07-25-10, 2:28 pm
Today: Gettin jacked and tan

Incline bench-barxmillion, 135x15, 135x15, 155x12, 175x12, 190x10, 190x10 drop 135x15

Strict OHP-3x5 with 135, 95x15

Incline DB Bench ss incline DB fly-65x10 ss 20x15...did this 3 times

Seated chest press thing-145x20 drop 130x10 drop 100x10

then immediately went and:

Cable crossovers-70x10 drop 50x15 drop 40x20

Forearms.

J Wong
07-25-10, 4:29 pm
^^I forgot... Tate press ss rope pushdowns-35x15 ss 110x15...3 of these.

J Wong
07-26-10, 1:04 pm
Today: Deadlift/back

Today: Deadlift/back

...Today sucked. A very off day. I am glad I have a deload next week.

Deadlift (sumo)-work up to 365x5, 420x3, 470x3

7 inch block pull (conv)-315x10, 365x10...bicep felt funny so i called it for pulls

Bent over rows-135x8, 185x12, 225x10

WG lat pull downs-3x10

V bar lat pull downs-3x10

Abs

mehh

J Wong
07-28-10, 3:58 pm
Today: Heavy Bench

Bench-work up to 286x1, 308x1, 330x1, 330x1, 347xmiss, add 3 board-347x1, remove 3 board...297x3, 280x5

OH db extension-3x10 with 70 lbs

Tate press superset standing db laterals-55x10 ss 25x10, 3 of these

Standing DB front raise-2x15 with 20 lbs

Abs

prowrestler
07-28-10, 4:24 pm
good work man

keep pushin the tan!

J Wong
07-30-10, 1:12 pm
Yesterday: Back/bis/fail

Chin ups-3x6 with bw

Rotary lat pull down ss CS HS row-1x25 ss 1x12, 1x15 ss 1x12, 1x10 ss 1x12

Preacher curls ss hammer curls-65x12 ss 35x12, then 3 supersets of 65x10 ss 35x10

Incline DB curls ss db wrist curls-20x10 ss 20x15...4 of these

More forearms.

Now for the fail: I tweaked the left side of my neck somehow during the chin ups, and it got worse throughout the day. I was having horrible neck spasms all night last night and it was the worst pain I have ever had in my life. Luckily I woke up and no more spasms, it's just a little sore. I had to skip squats today, if my neck is 100% tomorrow I will squat, if it get better from today and is just a little bit sore I will do my incline bench stuff tomorrow, and squat sunday. Then next week is a deload.

J Wong
08-01-10, 2:55 pm
My neck has been healing up, which I am really happy about. There is still some pain around the back of my head when I bend my neck down, oh well. I missed squats Friday, skipped my usual Sunday workout and did squats today at the commercial gym.

Squats: 490x5, 490x2, 490x3, 490x5 ....It was meant to be 3x5 with 490, but on my second set, I started to lean forward out of the hole and my spotter instinctively pulled me up. Shit happens. So I just waited a little, did a triple, then another set of 5. I still got the 15 reps I planned for, even though it would have been nice to do the 3x5 as planned.

Leg Press: 7ppsx10, 7ppsx10, 7ppsx20 ....that was easy, I could have done 100 if I was like everyone else at the gym who did 1/4 leg press ROM

Seated leg curls-1x20, 2x10


My original plan friday was to do 3x5 with 490, heavy single reverse bands, GHR, abs, sled. I had to make it work at the Y today. Deloading until next Monday.

J Wong
08-02-10, 3:48 pm
Today: Back (deload)

One arm DB rows-3x20 with 95 lbs

WG lat pull down-1x20, 1x15, 1x10

V bar lat pull down-1x20, 1x15, 1x10

CS DB Rows-3x15 with 45 lbs

DB Shrugs-70x20, 80x15, 95x10

DB Curls-3x10 with 35 lbs

Abs

prowrestler
08-02-10, 6:35 pm
some good work boom, warm the fuck out of the neck for the next bit, dont let it come back cuz its gonna be worse.

i know about neck cramps as a wrestler lol

Hercules
08-02-10, 10:36 pm
Yuck - deload week. I know it's a necessity, but I always feel like a pussy lifting close to nothing. My CNS thanks me the following week, though. Good luck healing your neck; that's one part of the body that'll screw every lift up if it's not healthy.

BamBam
08-03-10, 10:57 am
Hope the neck and the De-Load are going good man.

IN IRON,
BB-

J Wong
08-04-10, 2:47 pm
^^Thanks guys, the neck is really only stiff when I wake up now.

Today: Deload Bench

Bench-barx10, 110x10, 132x10,154x10,198x10,220x10,243x10,243x10,243x10

OH DB Extensions-3x12 with 75 lbs

Tate Press-3x10 with 55 lbs

Standing DB laterals-3x10 with 25 lbs

Standing DB front raise-2x15 with 20 lbs

Abs

BORING

Hercules
08-04-10, 9:02 pm
...BORING

Hey, at least you're lifting something. It sucks but, as you know, it's what powerlifters must do from time to time. Glad your neck feels better.

J Wong
08-04-10, 11:31 pm
Hey, at least you're lifting something. It sucks but, as you know, it's what powerlifters must do from time to time. Glad your neck feels better.

Yep, I have a scheduled deload every 4th week. I am really hoping this approach reduces the amount of "everything is feeling heavy" days during the training cycle.

Phil800101
08-05-10, 1:09 pm
What's going on my man? How are things?

J Wong
08-05-10, 1:38 pm
What's going on my man? How are things?

Good, how about you? Where have you been?!


Today: Back/Bis/Forearms

5 min walk on treadmill

Rotary lat pull down ss HS iso lateral row-1x20 ss 1x20, 1x12 ss 1x12, 1x10 ss 1x10

Underhand lat pull down ss seated cable row-1x20 ss 1x20, 1x12 ss 1x12, 1x10 ss 1x10

Bent over lateral raises ss BB shrugs-1x20 ss 1x20, 3 of these

Preacher Curls ss Hammer curls-1x10 ss 1x10, 4 of these

Incline DB curls ss DB wrist curls-1x10 ss 1x15, 4 of these

Forearms

Phil800101
08-05-10, 3:08 pm
Sounds good. On vacation for a few weeks, then just busy. Nice work there!

J Wong
08-07-10, 3:01 pm
Today: Deload Squats

Box Squats-3x5 with 350

Abs

A half assed set of 6 on the GHR

Fun starts back up on Monday.

prowrestler
08-07-10, 3:26 pm
nice back and bicep day there

J Wong
08-08-10, 3:17 pm
Today: Chest/tris

Incline Bench-barxwhatever, barxwhatever, 135xwhatever, 155xwhatever, 185x12 +7 +4

Strict OHP-3x5 with 145, 95x20 ..I am feeling stronger on my horrible OHPs.

Incline DB Bench ss Incline DB flys-50x15 ss 20x15, 60x12 ss 20x15, 75x10 ss 20x15

Flat DB Bench ss cable crossovers-60x15 ss 50x20, 75x12 ss 50x20, 85x10 ss 50x20

Rope Pushdowns ss skullcrushers-1x20 ss 85x10, 1x20 ss 85x10, 1x20 ss 60x10

Forearms and Calves.

Upping my protein intake 10g a meal starting today. Tomorrow is Deadlifts/Back.

prowrestler
08-08-10, 6:42 pm
good work, so many super sets

Phil800101
08-08-10, 11:15 pm
Solid sessions my man! Keep it up.

J Wong
08-09-10, 2:08 pm
Thanks guys.


Today: Deadlift/Back

Deadlifts (sumo)-work up to 380x5, 405x5, 430x10 (PR)

7 in block pulls (conv)-315x10, 405x5, 405x5

Bent Over Rows-185x10, 225x10, 225x10

WG lat pull downs-1x20, 1x15, 1x10

Seated cable rows-1x20, 2x10

Abs

DB Curls-3x10 with 25 lbs

TXPWRLFTR
08-09-10, 2:49 pm
Nice work boom, looks like I am doing the OBB in October. I will either do the full meet or bench only...pending how things go.