PDA

View Full Version : J-Dawg's Training Log for the NJ State Powerlifting Championships 1/28/2012



J-Dawg
11-14-11, 4:18 pm
I'll start logging my workouts for my January 28th powerlifting meet in Newark, NJ here. It'll be the RPS NJ State Championships and I'll be looking to compete in the 181 or 198 lb class in all three lifts--Squat, Deadlift and Bench Press. Looking to break 1200 and would ideally like to hit these lifting goals:
Bench Press: 300
Squat: 425
Deadlift (conventional): 525

This would be my second powerlifting competition and hit these numbers last time:
Bench Press: 280 http://www.youtube.com/watch?v=W_kzs-23A8c&feature=related
Squat: 380 http://www.youtube.com/watch?v=Pf8jiQrDaTI&feature=related
Deadlift (conventional): 500 http://www.youtube.com/watch?v=-qduGJBUhXw

A lot of the training that I'll be doing leading up to the event will work on weak spots--hip strength, glute strength, hamstring strength, wider stance on squat, more explosive off the floor for deads and better form on bench.


11.13.11 -- Legs (Squat/Dead)

Overall, I was pleased with this session. I felt strong on the box squats and am getting stronger at sumo deads. My goal is to build up hip and glute strength so that I can become more explosive out of the hole (squats) and off the ground on conventional(deads). My CNS is definitely feeling it. I had trouble sleeping last night and am feeling tired and irritable today, lol. I'll be loading up on sodium dense foods and rehydrating throughout the day to help repair.

Box squats
Warmups
225 x 6
315 x 3
365 x 3
385 x 1
405 x 3 (PR)

Sumo Deads
Warmups
225 x 5
315 x 5
405 x 3
425 x 3

Leg Extensions
4 sets x 12

Leg Curls
3 sets x 12

Glute Machine
4 sets x 12

J-Dawg
11-14-11, 4:28 pm
11.14.11

Trained with naturalguy and hit up some speed bench and other dynamic effort work.

Speed Bench
Warmups
150 x 10 sets x 3

Rear Laterals
5 sets x 50 total reps

Low Cable Row
5 sets x 50 total reps

Tricep Pushdowns
3 sets of 40 total

Hammer Curls
3 sets x 30 total reps

Short vid from the workout: http://www.youtube.com/watch?v=e9oG43IemOk

Aggression
11-14-11, 4:32 pm
Oh boy. Another contest journey thread pops up for the NJ State 'ships. Who's next?!?

smoothballer
11-14-11, 4:36 pm
Definitely down for the ride

naturalguy
11-14-11, 4:54 pm
Oh boy. Another contest journey thread pops up for the NJ State 'ships. Who's next?!?

Should be you..........................

C.Coronato
11-14-11, 5:08 pm
I like the look of this J. I guess it is now, official!!

J-Dawg
11-14-11, 8:44 pm
Oh boy. Another contest journey thread pops up for the NJ State 'ships. Who's next?!?

Haha. I had to make it official. It'll be here before we know it.


Definitely down for the ride

Thanks SB. This time I'm going to be more serious about it and cut out the bodybuilding routine stuff and focus more on powerlifting and weak points.


Should be you..........................

Yep. A's gotta get in the mix too for the contest.


I like the look of this J. I guess it is now, official!!

Thanks CC. It's official and I gotta step my game up this time around.

Jay
11-15-11, 8:30 pm
Awesome J... Ill definitly be following along.

Are you training solo for this, or with NG/Skibba, etc?

scals
11-15-11, 8:34 pm
Nice J. Gonna be awesome!

J-Dawg
11-15-11, 9:14 pm
Awesome J... Ill definitly be following along.

Are you training solo for this, or with NG/Skibba, etc?

Thanks for following along TR!
Right now I'm training Chest days w/ NG, G Diesel and Juggernaut.
Deads and Squats are done solo at Retro Fitness. My goal is to force myself to strengthen my lifts even in the absence of top tier equipment.


Nice J. Gonna be awesome!

Thanks scals! Should be a fun, challenging ride.

J-Dawg
11-15-11, 9:21 pm
11.15.11

Today was actually a rest day. The training from the weekend really bangs up my CNS and immune system so I need as much rest and recovery during the week that I can get. I did just some light sled pulling today to try it out. It felt good and got some blood pumping and circulating in my legs which is good for repair. I am also increasing my calories on my off days b/c I want to ensure I'm taking in enough to maximize muscle repair and not get catabolic. I'm still feeling banged up from the leg session on Sunday which I take as a good thing. At 11 weeks out, now is the time to work on boosting stress from the weights on my body and lift heavier. I'm making use of my training days and learning to rest more instead of hitting up bodybuilding-like routines during the week (heavy shoulder work, arms, etc). More rest = better recovery for the big lifts.

naturalguy
11-16-11, 3:46 pm
11.15.11

Today was actually a rest day. The training from the weekend really bangs up my CNS and immune system so I need as much rest and recovery during the week that I can get. I did just some light sled pulling today to try it out. It felt good and got some blood pumping and circulating in my legs which is good for repair. I am also increasing my calories on my off days b/c I want to ensure I'm taking in enough to maximize muscle repair and not get catabolic. I'm still feeling banged up from the leg session on Sunday which I take as a good thing. At 11 weeks out, now is the time to work on boosting stress from the weights on my body and lift heavier. I'm making use of my training days and learning to rest more instead of hitting up bodybuilding-like routines during the week (heavy shoulder work, arms, etc). More rest = better recovery for the big lifts.

Pics or it didn't happen


http://i145.photobucket.com/albums/r217/er1994/IMAG0402.jpg

J-Dawg
11-16-11, 4:39 pm
Well that's an awkward pic, lol. You caught me pulling in workclothes :O

naturalguy
11-16-11, 4:45 pm
Well that's an awkward pic, lol. You caught me pulling in workclothes :O

It doesn't look like you are pulling at all, you are just standing there modeling the sled.

Vids or negs

J-Dawg
11-21-11, 12:12 pm
11.18, 11.19 & 11.20

Hit up a few heavier sessions this weekend in preparation for the upcoming powerlifting meet in January. Now I'm not following any specific PL program but rather incorporation various techniques in order to bring up weak spots in my lifts.

Deadlifts (11.20)
Conventional with a thicker bar
Warmups
225 x 5
315 x 5
405 x 3
455 x 1
5xx x 1 (hit a PR)

Sumo Deads
135 x 10
225 x 5
315 x 5
365 x 3
425 x 3

Lying Hamstring Curls
5 sets x 12

Arms & Abs (11.19)
JM Presses
5 sets x 10-12

BB Curls
5 sets x 10

Rope Pushdowns
4 sets x 12

Cable Curls
4 sets x 12

Lying Wrist Curls
5 sets x 20

Reverse Wrist Curls
5 sets x 20

Decline Crunches
5 sets x 15-20

Leg Lifts
4 sets x 15

Bench & Squats (11.18)
Flat Bench
Warmups
135 x 8
185 x 6
225 x 5
255 x 3
255 x 3

Smith Machine Floor Presses
1pps x 10
2pps x 8
2pps + 10s x 6
2pps + 20s x 6
2pps + 20s x 6

Hammer Strength Decline Press
1pps x 10
2pps x 10
3pps x 8

Squats (no belt)
135 x 8
225 x 5
315 x 3
365 x 3
315 x 5

Front Squats
135 x 6
135 x 6
135 x 6
135 x 6

naturalguy
11-21-11, 7:29 pm
How much is 5XX???

J-Dawg
11-22-11, 10:44 am
How much is 5XX???

More than 500...

J-Dawg
11-22-11, 5:22 pm
11.21.11

Some light miscellaneous work on Monday...

Speed Bench
155 x 3 x 10 sets

BB Rows
155 x 8 x 5 sets

Side Laterals
5 sets x 10

Rear Laterals
5 sets x 12

11.22.11
Off day--Just some foam rolling and light stretching. Trying to help the body repair from the heavier workouts which take place closer to the weekend.

ToSo
11-22-11, 7:57 pm
11.21.11

Some light miscellaneous work on Monday...

Speed Bench
155 x 3 x 10 sets

BB Rows
155 x 8 x 5 sets

Side Laterals
5 sets x 10

Rear Laterals
5 sets x 12

11.22.11
Off day--Just some foam rolling and light stretching. Trying to help the body repair from the heavier workouts which take place closer to the weekend.

Just like NG's log, I'm taking notes and tips from your log to. How are you feeling? Numbers look good, you got some big ones for the meet. I'll be making my announcement within the next two weeks, to let everyone know if I'll be doing the meet. I'm feeling good tho, numbers are ok, but I'm loving the 5/3/1

J-Dawg
11-23-11, 9:04 am
Just like NG's log, I'm taking notes and tips from your log to. How are you feeling? Numbers look good, you got some big ones for the meet. I'll be making my announcement within the next two weeks, to let everyone know if I'll be doing the meet. I'm feeling good tho, numbers are ok, but I'm loving the 5/3/1

Can't wait to hear your decision ToSo! You're more than welcome to spot by and train with us (esp. on big Friday's).

So far, I'm feeling good. I usually train heaviest on/near the weekends and then get some recovery days during the week. Some days I feel extra banged up but I try and increase my intake of sodium dense foods along with aminos and other goodies to help with recovery.

J-Dawg
11-29-11, 4:30 pm
Some updated sessions...

11.27.11--Deads

Sunday was a deadlift workout at Retro. No fancy deadlift bar or chalk. Just a belt on the heavier sets. Started off with sumo deads to get hip work in. My hips were feeling quite fatigued but are getting stronger each week . I think this sumo form is going to help me get more out of my conventional dead. After each rep, I set the weight back on the floor for a split second and then did the next rep. Trying to get more explosive out of the hole with each rep.

Sumo Deads
Warmups
225 x 5
315 x 5
405 x 3
425 x 3 (belt)
450 x 3 (belt)

Conventional Deads
405 x 3
405 x 3
455 x 3 (belt)

Good Mornings
5 light sets with 135 for 8

Glute Machine
4 sets x 12

Back Extensions
2 sets x 12

11.25.11--Squats + Bench
Had to combine both together for this session due to my schedule. Actually did bench and squats last week so I had some idea of how I wanted to pace it out. Started off with squats and then went into rack presses for bench. Didn't feel really strong for the workout but got the work in.

Squats
Warmups
225 x 5
315 x 3
365 x 3
385 x 2 (+ belt to slightly below parallel)
385 x 1 (+ belt to slightly below parallel)

Box Squats (slightly below parallel)
225 x 5
275 x 5
315 x 5

Flat Bench Rack Presses (the rack at Retro was essential 1 inch from my chest so I couldn't go as heavy as I wanted but was glad to get the work in)
135 x 8
185 x 5
225 x 5
245 x 3
265 x 2

DB Press (slow, deep reps)
60s x 8
80s x 8
100s x 6

Abs
Leg Raises
5 sets x 15

smoothballer
11-30-11, 8:22 am
Nothing worse than a bouncing deadlift. I told my buddy to try it without doing it and he was amazed with how much his strength shot up over time actually doing a DEAD lift off the floor each time.

Keep up the good work J.

J-Dawg
11-30-11, 11:36 am
Nothing worse than a bouncing deadlift. I told my buddy to try it without doing it and he was amazed with how much his strength shot up over time actually doing a DEAD lift off the floor each time.

Keep up the good work J.

It definitely makes a big difference!

Thanks for checking in SB.

Universal Rep
11-30-11, 1:00 pm
I like the look of this J. I guess it is now, official!!

Ever think of quittin' BB for powerliftin?

Universal Rep
11-30-11, 1:02 pm
Well that's an awkward pic, lol. You caught me pulling in workclothes :O

Very awkward indeed...


It doesn't look like you are pulling at all, you are just standing there modeling the sled.

Vids or negs

I don't think he's even modelin'...

G Diesel
11-30-11, 1:06 pm
Pound for pound and effort for effort, one of the strongest and hardest training dudes I know.

Will be watching your journey towards epic PRs, J.

Peace, G

J-Dawg
11-30-11, 1:12 pm
Ever think of quittin' BB for powerliftin?

There's a rumor that CC might do a PL event...

J-Dawg
11-30-11, 1:13 pm
Very awkward indeed...



I don't think he's even modelin'...

He caught me testing out the sled during my lunch break one time :-/

J-Dawg
11-30-11, 1:15 pm
Pound for pound and effort for effort, one of the strongest and hardest training dudes I know.

Will be watching your journey towards epic PRs, J.

Peace, G

Thanks G. That means a lot coming from you man. Just trying my best to get stronger each day. Let's all shoot for continued epic personal PRs.

Aggression
11-30-11, 1:20 pm
Ever think of quittin' BB for powerliftin?

Why quit one to do the other? Look at Sam Byrd; a record holding squatter and a competitive bodybuilder. Though I've done 2 PL meets compared to my solitary BB show back in 09, I definitely plan to step back on stage in the future. After this PL meet, we're all doing a BB show ;-)

Universal Rep
11-30-11, 1:25 pm
There's a rumor that CC might do a PL event...

*eyebrows raised*


Why quit one to do the other? Look at Sam Byrd; a record holding squatter and a competitive bodybuilder. Though I've done 2 PL meets compared to my solitary BB show back in 09, I definitely plan to step back on stage in the future. After this PL meet, we're all doing a BB show ;-)

True that...

C.Coronato
12-01-11, 9:56 am
there's a rumor that cc might do a pl event...


*eyebrows raised*

ohhhhh boy!

J-Dawg
12-02-11, 4:58 pm
Did some speed bench and shoulder and tricep work this week (Mon/Thurs)

Here is today's Benchapalooza session (12/2/11):

Flat Bench
Warmups
185 x 5
225 x 3
275 x 1
295 x 1 (but needed help @ 75% of the way up before locking it out)
285 x 1

Rack Presses
135 x 5
225 x 5
315 x 0 (was inspired by The NAUT but couldn't hit this)
295 x 0 (didn't hit this either)
275 x 1

Some vids:
285 Bench Press With Pause
http://www.youtube.com/watch?v=bvIAaT5WUtY

295 Bench Press (failed 3/4 of the way up)
http://www.youtube.com/watch?v=_ILQSUxi8B0

315 Rack Press Fail
http://www.youtube.com/watch?v=3HGuR-sOWIc

J-Dawg
12-05-11, 1:05 pm
This weekend I had a good time at the Pure Focus ABC down in Brick, NJ, the home gym of our very own Aggression and C.Coronato. It was great seeing a bunch of new faces at the ABC as well as talking with the usual folks from past events. I hit squats and deads with NG and worked in with Biggie973 and ToSo as well.

Some vids from the session.
Squat PR: http://www.youtube.com/watch?v=ikoAZT2P1pE

Walk Out Deads:
http://www.youtube.com/watch?v=V9XgzYhQFWE
http://www.youtube.com/watch?v=2lvXNCs1wBI

Lower Ab Machine:
http://www.youtube.com/watch?v=Sh874O_PDLw

Squats
Warmups
225 x 5
275 x 2
315 x 1
365 x 1
405 x 1
425 x 1 (PR)

Deads (from a walk out point)
Warmups
225 x 5
315 x 3
405 x 3
455 x 3

Partial Deads (focus on hammies)
Warmup
185 x 10
185 x 10
185 x 10

Lower Ab Machine Work
3 sets x ~15

Bruiser
12-05-11, 1:08 pm
Congrats on the PR man. That looked a little rough!!

Mr. Dead
12-05-11, 1:09 pm
Congrats on the PR man. That looked a little rough!!

What he said...

Aggression
12-05-11, 1:45 pm
Lots and lots of volume there, brah. I like it.

J-Dawg
12-05-11, 4:13 pm
Congrats on the PR man. That looked a little rough!!

Thanks B. I grinded the heck out of that rep. Nothing easy about it, lol!


What he said...

Haha, yep. It looks rough on vid and felt rough as heck going up but I came out alive!


Lots and lots of volume there, brah. I like it.

Thanks A. By the way, that's my second squat PR when you've been taking vid/cheering me on.

naturalguy
12-05-11, 4:47 pm
That is a big PR J, great job

J-Dawg
12-13-11, 11:24 am
Had some good, solid training sessions this week. Feeling beat up from the heavy weights (at least heavy to me).

12.9.11: Bench Press w/ Aggression
Rack Presses (about 2 inches off chest)
Warmups
135 x 8
185 x 5
225 x 3
275 x 2
285 x 1

Bench Press w/ Bands
225 x 3 (no band yet)
275 x 3
315 x 1

DB Press
65s x 6
80s x 6
90s x 6

Squats @ Retro 12.10.11
Below Parallel Squats
Warmups
225 x 5
275 x 3
315 x 1
365 x 1
365 x 3
365 x 3
365 x 2
365 x 2

Front Squats
135 x 6
135 x 6
155 x 5
155 x 6

Leg Extensions
4 sets x 12

Deadlifts/Core Work @ Retro 12.11.11
Conventional Deads
Warmups
225 x 5
315 x 3
405 x 3
475 x 3 (belt + chalk)

Sumo Deads
225 x 5
315 x 3
365 x 3
415 x 3 (belt + chalk)

Good Mornings
135 x 8
135 x 8
155 x 8
155 x 8

Lower Back Extensions
3 sets x 12

Decline Crunches
4 sets x 15 w/ medicine ball

Leg Raises
4 sets x 15

Foam Roller 12.12.11
Was sore as heck from the previous workouts so I foam rolled for a good 45min today. Hoping that helps to increase recovery and blood flow to sore areas.

DANO
12-13-11, 11:27 am
Looking good brother

Mr. Dead
12-13-11, 11:29 am
Solid work, there...!!! And, BTW... Heavy is merely a term that applies to the person using it... The number does not equate the amount of effort and work put in... Just sayin'...

J-Dawg
12-14-11, 3:27 pm
Looking good brother

Thanks DANO!


Solid work, there...!!! And, BTW... Heavy is merely a term that applies to the person using it... The number does not equate the amount of effort and work put in... Just sayin'...

That is very true MD. It's all about the effort and hard work that's put in!

J-Dawg
12-14-11, 3:28 pm
Had some good, solid training sessions this week. Feeling beat up from the heavy weights (at least heavy to me).

12.9.11: Bench Press w/ Aggression
Rack Presses (about 2 inches off chest)
Warmups
135 x 8
185 x 5
225 x 3
275 x 2
285 x 1

Bench Press w/ Bands
225 x 3 (no band yet)
275 x 3
315 x 1

DB Press
65s x 6
80s x 6
90s x 6

Squats @ Retro 12.10.11
Below Parallel Squats
Warmups
225 x 5
275 x 3
315 x 1
365 x 1
365 x 3
365 x 3
365 x 2
365 x 2

Front Squats
135 x 6
135 x 6
155 x 5
155 x 6

Leg Extensions
4 sets x 12

Deadlifts/Core Work @ Retro 12.11.11
Conventional Deads
Warmups
225 x 5
315 x 3
405 x 3
475 x 3 (belt + chalk)

Sumo Deads
225 x 5
315 x 3
365 x 3
415 x 3 (belt + chalk)

Good Mornings
135 x 8
135 x 8
155 x 8
155 x 8

Lower Back Extensions
3 sets x 12

Decline Crunches
4 sets x 15 w/ medicine ball

Leg Raises
4 sets x 15

Foam Roller 12.12.11
Was sore as heck from the previous workouts so I foam rolled for a good 45min today. Hoping that helps to increase recovery and blood flow to sore areas.

Bumped for next page.

This week will be a lot of napping and foam rolling to enhance recovery from the heavy lifts this past weekend. Feeling run down and banged up so I think I will cut the volume a bit in upcoming workouts.

Aggression
12-14-11, 3:29 pm
Bumped for next page.

This week will be a lot of napping and foam rolling to enhance recovery from the heavy lifts this past weekend. Feeling run down and banged up so I think I will cut the volume a bit in upcoming workouts.

anabolic nappin'. I like it.

J-Dawg
12-15-11, 5:14 pm
anabolic nappin'. I like it.

There was more anabolic nappin' today too. Feeling very beat up and needing the naps to recovery and repair my immune system/muscles.

Xander
12-15-11, 5:44 pm
Please excuse the ignorance, but are you and NG competing in the same event? Just started following a few days ago.

J-Dawg
12-16-11, 9:26 am
Please excuse the ignorance, but are you and NG competing in the same event? Just started following a few days ago.

Yeah, we're both shooting for the same competition at the end of January. It's possible that 2-3 others here will be doing it also!

Xander
12-16-11, 4:56 pm
Yeah, we're both shooting for the same competition at the end of January. It's possible that 2-3 others here will be doing it also!

Hell yes... Good luck to you sir. Will be following both threads. Very cool.

J-Dawg
12-21-11, 4:59 pm
Hell yes... Good luck to you sir. Will be following both threads. Very cool.

Thanks Xander!

J-Dawg
12-21-11, 5:15 pm
Bench 12.16.11

Floor Presses
Warmups
185 x 5
225 x 3
245 x 3
275 x 1

Rack Presses
315 x 3

Dips
4 sets x 10

DB Flyes
3 sets x 10

J-Dawg
12-21-11, 5:17 pm
12.18.11

Light Leg Day

Leg Extensions
4 sets x 15

Leg Curls
4 sets x 15

Machine Glute Kickbacks
4 sets x 12

Abs
Combo of leg raises + decline crunches
10 sets total x 15

J-Dawg
12-21-11, 5:21 pm
12.19.11

Tri/Bi Work

JM Presses
5 sets x 8-10

CG Bench
1 set--185 x 10

Pushdowns
4 sets x 12

BB Curls
4 sets x 10
w/
DB Hammer Curls
4 sets x 10

Wrist Curls
5 sets x 20

J-Dawg
12-21-11, 5:25 pm
12.21.11

Squats w G

Warmups
225 x 5
315 x 2
365 x 1
405 x 1
430 x fail (needed G to stabilize me out of the hole then grinded it out)

Leg Extensions
4 sets x 12

Unilateral Leg Curls
4 sets x 12

smoothballer
12-22-11, 4:08 pm
Still busting your ass I see

J-Dawg
12-24-11, 12:32 pm
Still busting your ass I see

Thanks SB. Trying to hit it hard up until the event.

J-Dawg
12-24-11, 12:37 pm
12.23.11

Benchapalooza w/ G, NG, Aggression and TP

Bench
Warmups
275 x 1 w 1 board
290 x miss w/1 board (struggled half way up)
280 x 1 w/ 1 board
275 x 3 w/ 4 board
280 x 4 with 4 board

Tate Presses
5 sets x 10

J-Dawg
12-24-11, 12:42 pm
12.24.11

Deadlifts/Lower Back

Deads with crappy bar
Warmups
225 x 5
315 x 3
405 x 2
485 x 2

Good Mornings
4 sets w/ 135 x 8

Back Extensions
3 sets x 12

Hamstring Curls
2 sets x 15

Lower Ab Machine
4 sets x 12

J-Dawg
01-03-12, 3:35 pm
Some workouts from over the holidays...

Squats 12/27
Went in to do a quick squat session. Felt run down but got it in anyway due to scheduling.
Warmups
225 x 5
315 x 3
365 x 1
365 x 1
315 x 5
These weights which are normally lighter felt like a ton of bricks.

Leg Press
Warmups
6pps x 4 sets x 10

Leg Extensions
4 sets x 12

J-Dawg
01-03-12, 3:37 pm
Bench 12/30

Flat Bench Press
All with a full, exaggerated pause.
Warmups
225 x 5 w/ pauses
225 x 5 w/ pauses
225 x 4 w/ pauses
225 x 4 w/ pauses
225 x 3 w/ pauses
225 x 3 w/ pauses
225 x 2 w/ pauses

Tate Presses
5 sets x 10-12

Rope Presses
4 sets x 12

Decline Crunches
5 sets x 15

Leg Raises
5 sets x 15

J-Dawg
01-03-12, 3:41 pm
Box Squats 12/31

Hit up another squat session this week but did box squats this time to work on hip strength.

Warmups
225 x 5
315 x 5
365 x 3
385 x 1
405 x 1
405 x 1
365 x 4

Leg Extensions w/ extra stretch
4 sets x 12

Abductor Machine
4 sets x 12

Adductor Machine
4 sets x 12

Ab work
6 sets x 15

Calf Raises
10 total sets x 15-20

Mr. Dead
01-03-12, 3:41 pm
Lookin' good...!!! And... Happy New Year...!!!

Xander
01-03-12, 3:43 pm
Solid work. Getting close!

J-Dawg
01-03-12, 3:52 pm
Deadlifts 1/2/12

First workout of the new year was deads/lower back work. Hit a PR on deads which was nice.

Deadlifts
Warmups
225 x 5
315 x 5
405 x 3
455 x 1
5xx x 1 (PR)

Sumo Deads
315 x 3
365 x 3
415 x 3

Felt strong on the sumo deads but didn't want to push it and risk injury after hitting a PR on conventional deads.

Glute Machine
4 sets x 12

Calves
10 sets x 20 reps

Lots of foam rolling in between sets.

J-Dawg
01-03-12, 3:54 pm
Lookin' good...!!! And... Happy New Year...!!!


Solid work. Getting close!

Thanks guys! Trying to stay healthy and ready my body for all 3 lifts at the event on the 28th!

Sitting at about 190 right now, so if I eat clean the last few weeks before the competition, I should be able to hit 181. I will assess that for sure in 2 weeks.

Enforcer
01-04-12, 11:50 am
J you truly are a warrior bro, everytime I see you train I am imprrssed by how hard you push yourself. I know you are gonna give it your all at your meet and hold nothing back. Wishin you all the best and I hope I am there to cheer you and the other guys on

J-Dawg
01-04-12, 4:08 pm
J you truly are a warrior bro, everytime I see you train I am imprrssed by how hard you push yourself. I know you are gonna give it your all at your meet and hold nothing back. Wishin you all the best and I hope I am there to cheer you and the other guys on

Thanks E. That means a lot coming from you bro.Still trying to learn how to push myself above and beyond so that the weights will start to get even heavier during the workouts.

C.Coronato
01-04-12, 5:03 pm
See you on the platform brother.

J-Dawg
01-10-12, 9:39 am
See you on the platform brother.

Looking forward to it CC. You're gonna do well bro.

J-Dawg
01-10-12, 9:47 am
Been feeling really banged up and run down lately. I think going forward, most of my training will be lighter in order to avoid being run down and overtrained going into the meet.

1.7.11
Squats
Warmups
225 x 5
375 x 2
315 x 2
365 x 1
385 x 1 (added belt)
385 x 1
385 x 1
385 x 1
335 x 4 (below parallel--just to feel comfortable with depth)
I selected a weight (385) that I thought would fly up but it didn't feel great today. I struggled to hit depth and my lower back wasn't feeling great throughout the heavy sets. Definite sign that I need to ease off until the meet.

Bench Press (with rack set 1 inch off chest)
Hit these b/c I was unable to get a good spot in the gym.
Warmups
185 x 3
225 x 3
265 x 2
265 x 1

Rolling Tricep Press
30s x 10
35s x 8
40s x 8
40s x 8

Decline Crunches
5 sets x 15

Lower Ab Lifts
5 sets x 15

Calves
10 sets of presses

Shukin
01-10-12, 10:21 am
Nice work J-dawg, 1-28-2012, I put it on my calendar, I hope to make it to support you.

Xander
01-11-12, 9:01 am
been feeling really banged up and run down lately. I think going forward, most of my training will be lighter in order to avoid being run down and overtrained going into the meet.

1.7.11
squats
warmups
225 x 5
375 x 2
315 x 2
365 x 1
385 x 1 (added belt)
385 x 1
385 x 1
385 x 1
335 x 4 (below parallel--just to feel comfortable with depth)
i selected a weight (385) that i thought would fly up but it didn't feel great today. I struggled to hit depth and my lower back wasn't feeling great throughout the heavy sets. Definite sign that i need to ease off until the meet.

Bench press (with rack set 1 inch off chest)
hit these b/c i was unable to get a good spot in the gym.
Warmups
185 x 3
225 x 3
265 x 2
265 x 1

rolling tricep press
30s x 10
35s x 8
40s x 8
40s x 8

decline crunches
5 sets x 15

lower ab lifts
5 sets x 15

calves
10 sets of presses

strong!

J-Dawg
01-11-12, 4:20 pm
Nice work J-dawg, 1-28-2012, I put it on my calendar, I hope to make it to support you.

Thanks Shukin. Would be great to see you if you're able to make it to the event!


strong!

Thanks Xander. Just trying to not peak too soon prior to the event.

J-Dawg
01-11-12, 4:21 pm
1.11.12

Light Deads/Hamstrings

Warmups
225 x 3
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
All done for speed at around 50% max

Glute/Ham Raises
4 sets x 10

Lots of foam rolling in between sets to stay loose and recover.

smoothballer
01-12-12, 1:43 pm
1.11.12

Light Deads/Hamstrings

Warmups
225 x 3
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
All done for speed at around 50% max

Glute/Ham Raises
4 sets x 10

Lots of foam rolling in between sets to stay loose and recover.

Solid plan right there

J-Dawg
01-13-12, 4:54 pm
Solid plan right there

Thanks SB. Trying to save my body for the lifts at the meet and to not overdo it prior.

J-Dawg
01-13-12, 5:02 pm
Bench 1.13.12

Flat Bench w/ Extended Pause
Warmups
185 x 3
225 x 2
265 x 1
285 x 0 (missed it b/c I brought it down so slow, almost like a negative)
275 x 1 (this was better b/c I brought it down faster until it was close to my chest and then got the pause)
265 x 1
275 x 0 (missed it b/c I came out of my groove and racked it too fast)

Bench is definitely not my strong point but I gotta keep working at that pause. The pause feels extra long but that's how they call it at the event so we gotta mimic it in practice. Hoping to redeem myself and hit a 285lb bench at the contest coming up in.

The keys for me are:
--faster on the way down
--hit the extended pause
--use a little leg action on the way up
--lock it out and hold it before racking

scals
01-13-12, 9:04 pm
The big day is approaching J. 2 weeks. You got it!

J-Dawg
01-16-12, 11:06 am
The big day is approaching J. 2 weeks. You got it!

Just about there scals!

J-Dawg
01-16-12, 11:16 am
Squats 1.14.12

This workout was exactly 2 weeks out from the NJ State Championships on the 28th. I still wanted to lift somewhat heavy and hit below parallel depth to gain back full confidence in my squat. I felt good on all lifts today. Refreshed and re-focused for the meet.

Squats (below parallel)
Warmups
225 x 5
275 x 1
315 x 1
365 x 1 (with slight pause at bottom to stress depth)
365 x 1 (with slight pause at bottom to stress depth)
315 x 3
315 x 3

Leg Extensions
4 sets x 12 (slow and controlled)

Abductor Machine
4 sets x 10

Adductor Machine
4 sets x 10

Calves
10 sets of various calf raises

J-Dawg
01-16-12, 11:20 am
Deadlifts

This was my last heavy deadlift session prior to the meet (about 75-80% of my max). No belt or chalk used for today. Just fast and explosive reps.

Deads
Warmups
225 x 5
315 x 3
405 x 3
405 x 3

Abs
Decline Weighted Crunches
5 sets x 12-15 reps
Leg Raises
5 sets x 12-15 reps

Lots of foam rolling and stretching to finish out the workout. Feeling more refreshed after backing off of the heavier close to max singles/doubles from previous weeks. Looking to come in refreshed and focused on the 28th. Currently sitting at about 190 upon weighing myself first thing in the morning. Just started cleaning up the diet so I should have no problem hitting the 181lb class.

J-Dawg
01-16-12, 11:25 am
Just saw the meet roster this weekend and the 181 Raw Amateur Class seems to be quite stacked with 5 total competitors:
http://www.rychlakpowersystems.com/MEETRESULTS/NJ12.html

Enforcer
01-16-12, 11:26 am
Wishing you all the best with the meet J, gonna do my best to make it out and support all of you guys

J-Dawg
01-17-12, 5:15 pm
Wishing you all the best with the meet J, gonna do my best to make it out and support all of you guys

Thanks big E. Would be awesome to see you if you're able to make it out there.

Chase "BIG COUNTRY" Browning
01-17-12, 5:18 pm
Good luck J. You been putting in the work, now its time to see how you've progressed. As always, I'm impressed by you. You throw around some real big weight. See you in a few weeks. Maybe you, Brad, and I can have a chest training reunion one night at Metro.

J-Dawg
01-17-12, 5:21 pm
This week, I've just been doing lots of foam rolling (20-30 min per day) along with stretching and staying loose via bands and rotator cuff work. Trying to rest up this week and eat clean. 5 meals per day of fish or chicken along with asparagus for veggies. A few servings of rice still as well. I'll go low carb for weigh-ins next week (4 days out) and then cycle my water to ensure I hit 181 with no issues. If it's close, I'll just do some hot baths to sweat the rest out. Looking forward to it though.

J-Dawg
01-17-12, 5:24 pm
Good luck J. You been putting in the work, now its time to see how you've progressed. As always, I'm impressed by you. You throw around some real big weight. See you in a few weeks. Maybe you, Brad, and I can have a chest training reunion one night at Metro.

Thanks Chase. I really appreciate that coming from you. I try to do the best I can and continually look to progress in my weaker areas. I still feel like I have a lot of room to grow though! It would be awesome to hit up a session with you guys at Metro. The Arnold will be here before we know it and I'm looking forward to the madness!

J-Dawg
01-19-12, 9:07 pm
1.19.12: Last Bench session prior to the meet. Looking to stay fresh so I kept the volume low and hit my opener for a solid rep w/ pause command.

Bench
Warmups
185 x 3
225 x 1
265 x 1

Rear Delt Bands
5 sets x 12

Light DB Shoulder Press/Side Laterals/Front Raises
3 sets x 10each

10 min of Foam Rolling + Stretching

J-Dawg
01-19-12, 9:14 pm
About 8 days out now and have cleaned up my diet considerably. Just looking to weigh in easily at 181 and not have to drastically cut water. Sitting at about 190 currently and that's without being fully "empty", lol. So after removing waste, etc from the body I should only have about 5lb of water to go on Thursday night prior to the weigh in. If I ate cleaner, I wouldn't even have to cut but I like eating more in the winter so I tend to weigh more then.
Trying to assess my openers for the event. All lifts will be performed in the amateur, raw classic @ 181.

I'm thinking these will be my openers:
Squat: Either 365 or 375
Bench: 265
Deadlift: Either 475 or 485

These will be numbers that I can hit easily. Just not sure how much of a jump to make for my second lift.

Shukin
01-19-12, 10:23 pm
Just saw the meet roster this weekend and the 181 Raw Amateur Class seems to be quite stacked with 5 total competitors:
http://www.rychlakpowersystems.com/MEETRESULTS/NJ12.html
very cool, what's the address?

smoothballer
01-20-12, 7:58 am
Digging the openers. You got this J

DANO
01-20-12, 2:58 pm
Great plan.

J-Dawg
01-20-12, 4:27 pm
very cool, what's the address?

Shukin, here is the address for the event.

Ramada Plaza
160 Frontage Rd, Newark, NJ 07114

Start time:
3:00 PM Session: Pro Women, Pro Juniors, All Men

J-Dawg
01-20-12, 4:28 pm
Digging the openers. You got this J

Thanks SB. After tomorrow, it'll be all rest until the event!


Great plan.

Thanks DANO. Hoping to do my best at event!

G Diesel
01-20-12, 4:34 pm
You're primed for some big lifts and PRs my brother... You've put in the work consistently as always, and over time that leads to tremendous progress. The 181s don't know what's coming.

Peace, G

Shukin
01-20-12, 4:47 pm
Shukin, here is the address for the event.

Ramada Plaza
160 Frontage Rd, Newark, NJ 07114

Start time:
3:00 PM Session: Pro Women, Pro Juniors, All Men

Thank you, I am making a strong effort to attend this and support you and the gang!

J-Dawg
01-23-12, 10:34 am
You're primed for some big lifts and PRs my brother... You've put in the work consistently as always, and over time that leads to tremendous progress. The 181s don't know what's coming.

Peace, G

Thanks big G. Gotta lay it all out this Saturday. We should leave nothing on the platform!


Thank you, I am making a strong effort to attend this and support you and the gang!

Awesome Shukin. So maybe we'll see you there!

J-Dawg
01-23-12, 10:43 am
Final workouts before the meet. This week will be all rest as well as lots of foam rolling + stretching. The goal is to be as rested and healthy as possible going in. Making weight should be no problem. Currently sitting at 188 and will just cycle my water and cut carbs to get down to 181 by weigh in on Friday.

1.21.12
Squats
Warmups
135 x 5
135 x 5
225 x 3
275 x 1
315 x 1
315 x 1
225 x 3 w/ extra deep pause at bottom

Deads
Warmups
135 x 5
225 x 3
315 x 1
315 x 1
315 x 1

Leg Extensions
3 sets x 15

Leg Curls
3 sets x 15

Abductor Machine
3 sets x 12

Adductor Machine
3 sets x 12

Glute Machine
1 set x 15 reps per side

1.22.12
Foam Rolling 30min
Stretching 20min
Upper Abs 5 sets x 12-15
Lower Abs 5 sets x 12-15
Calves 8 sets of light seated raises x 15

widdlewade44
01-23-12, 11:05 am
Nice workout J, good luck with the meet this weekend.

Kevin
widdlewade44

J-Dawg
01-23-12, 4:11 pm
Nice workout J, good luck with the meet this weekend.

Kevin
widdlewade44

Appreciate that Kevin. Thanks for the support!

J-Dawg
01-23-12, 4:15 pm
Drinking two gallons of water in a day is much harder than I remember. I've finished close to 1.4gallons so far and am struggling the get the rest in. I should have about 1.5 gallons in me before heading home. I'll pound the rest while driving (1.5hr of driving so hopefully no pit stops will be needed, lol) and then a few hours before bed I should be at 2gallons. I'll do this up until Thursday about 3pm and then cut off the water completely. I'll throw in the diuretic pills from Cuts 3x per day starting tomorrow.

DANO
01-23-12, 5:46 pm
Good plan... Best of luck J

oh... and don't be this guy! <grin>

http://www.youtube.com/watch?v=9qOtEvK59NE

J-Dawg
01-24-12, 4:06 pm
Good plan... Best of luck J

oh... and don't be this guy! <grin>

http://www.youtube.com/watch?v=9qOtEvK59NE

Thanks D!

Hahaha, I remember that skit by Kevin Hart. That would be awesome if someone did that at the meet. LOL.

Shukin
01-26-12, 9:49 am
What's up J-dawg, I know you have been busy with the forvm, don't let the stress affect your prep.
I will be there with my new gear.
Respect,
Shukin

scals
01-26-12, 10:41 am
Couple days away!!! Good luck J!

J-Dawg
01-26-12, 1:34 pm
What's up J-dawg, I know you have been busy with the forvm, don't let the stress affect your prep.
I will be there with my new gear.
Respect,
Shukin

See you there Shukin!


Couple days away!!! Good luck J!

Thanks scals!

J-Dawg
01-26-12, 1:35 pm
Less than 24hrs from weighs and feeling sluggish b/c my water intake is cut and I'll only eat one more meal for the day (tilapia w/ peanut butter on top). Can't wait to weight in tomorrow and then rehydrate and fuel up!

Shukin
01-26-12, 1:42 pm
Less than 24hrs from weighs and feeling sluggish b/c my water intake is cut and I'll only eat one more meal for the day (tilapia w/ peanut butter on top). Can't wait to weight in tomorrow and then rehydrate and fuel up!

sounds delicious!

smoothballer
01-26-12, 1:42 pm
Less than 24hrs from weighs and feeling sluggish b/c my water intake is cut and I'll only eat one more meal for the day (tilapia w/ peanut butter on top). Can't wait to weight in tomorrow and then rehydrate and fuel up!

Tilapia with PB on top? Definitely interesting.

Good luck this weekend J!

J-Dawg
01-26-12, 5:24 pm
sounds delicious!

It's actually not bad, haha.


Tilapia with PB on top? Definitely interesting.

Good luck this weekend J!

Thanks SB! Yeah, the tilapia w/ PB on top was surprising not bad. Could be b/c I knew I wasn't having anything else, lol.

Enforcer
01-26-12, 6:10 pm
Drinking two gallons of water in a day is much harder than I remember. I've finished close to 1.4gallons so far and am struggling the get the rest in. I should have about 1.5 gallons in me before heading home. I'll pound the rest while driving (1.5hr of driving so hopefully no pit stops will be needed, lol) and then a few hours before bed I should be at 2gallons. I'll do this up until Thursday about 3pm and then cut off the water completely. I'll throw in the diuretic pills from Cuts 3x per day starting tomorrow.

Nothin like forcing yourself to have to drink water and then pull it all away. Ahh the tricks of teh trade- they suck but sure do work

Enforcer
01-26-12, 6:11 pm
Good plan... Best of luck J

oh... and don't be this guy! <grin>

http://www.youtube.com/watch?v=9qOtEvK59NE

Great post bro

J-Dawg
01-26-12, 8:50 pm
Nothin like forcing yourself to have to drink water and then pull it all away. Ahh the tricks of teh trade- they suck but sure do work

That's for sure. Nothing like forcing the body to excrete excess sodium/water.

Sitting at 184 right now so just 3lb to go before the weigh in. I expect to lose about 2-3lb from evaporation/perspiration while sleeping so hopefully I'll wake up at 181.5 and under on my scale, haha.

scals
01-27-12, 6:51 pm
Gonna kill it tomorrow J! Good luck!

DANO
01-27-12, 7:57 pm
Id wish you luck, but you don't need it! You're gonna kill it brother.

naturalguy
01-28-12, 7:58 am
Game day!

Shukin
01-28-12, 9:30 am
eating breakfast now, heading down there real soon to support.

J-Dawg
01-28-12, 10:56 am
Gonna kill it tomorrow J! Good luck!


Id wish you luck, but you don't need it! You're gonna kill it brother.

Thanks guys! Weighed in @ 181.4 (threshold is 181.75) so I'm good to go in the 181 class. Refueled and ready to go today!


Game day!


eating breakfast now, heading down there real soon to support.

See you guys soon!

TEAM MCCLOSKEY
01-28-12, 2:33 pm
thanks guys! Weighed in @ 181.4 (threshold is 181.75) so i'm good to go in the 181 class. Refueled and ready to go today!





See you guys soon!

good luck and kick some butt!

DANO
01-30-12, 11:48 am
.......Still waiting for some results!!!

mritter3
01-30-12, 4:20 pm
X2...how'd it go J?

C.Coronato
01-30-12, 5:13 pm
Glad to be there with you J. It was a pleasure with everyone there.

shortstack
01-30-12, 8:59 pm
Hey Brother. I've been a little mia but looks like you been putting in the work. How did it go??

Jeremy

DANO
02-02-12, 4:59 pm
.......Still waiting for some results!!!

AHEM...... Just sayin'

Shukin
02-02-12, 6:57 pm
Hey Brother. I've been a little mia but looks like you been putting in the work. How did it go??

Jeremy


AHEM...... Just sayin'
You can see the videos here


http://www.youtube.com/user/shukinyama?blend=1&ob=0

DANO
02-02-12, 7:34 pm
Thanks! EVERYBODY was looking strong as shit!

scals
02-03-12, 10:25 am
Sup J? Congrats on the meet!

J-Dawg
02-03-12, 1:09 pm
Here's a little writeup from Flexonline about the meet! http://www.flexonline.com/news/contests/universal-marketing-team-lift-big-totals-powerlifting-meet


Originally on the date of the meet I had gotten a first place trophy in the 181 Raw Classic Division, however, there was a competitor in the 181 class who had been listed as Raw Modern (where you can use knee wraps) who had actually competed in the 181 Raw Classic Division who pumped out a stellar 1215 total. I came in 2nd out of 6 in the class with an 1180, which wasn't what I had hoped for but on the meet day, I didn't have that extra gear to dig into. Most of the lifts on the date of the meet were all gutted out b/c I had cut too much weight last minute to get to 181. But all in all, I take it as a learning experience to maintain a lower body weight and not risk the massive cut at the end b/c it really wiped me out. I didn't eat or drink for 24hr just to make weight which definitely doesn't help you be at your strongest on meet day. I'm fueled by this event to take it more seriously and step up my game big time for another upcoming meet.

Here were my attempts for the meet:
Squat
375 (hit)
405 (hit)
420 (miss--came up only an inch out of the hole and had no upward drive)

Bench
265 (miss--I hit the weight but it dropped on one side before I raised it fully)
265 (hit)
280 (miss--got it half way up but had nothing in the tank)

Deadlift
475 (hit)
510 (miss--got it half way up but didn't pull fast enough so I got it stuck at my knees)
510 (hit--had to redeem myself and hit this weight)

Some things to fix:
Squat: need to go a bit wider and work on explosiveness
Bench: need to hit some more lat work and shoulders to get stronger. Also need to work on foot placement and getting some leg drive. I can definitely hit more than 265 in a meet (hit 280 last year) so I have to fix some things here
Deadlift: This time around I didn't hit any pullups or heavy barbell rows. I will be adding these back into the mix. I underestimated my upper back strength in the movement and I struggled with the 510 dead b/c of the lack of heavy back conditioning.

Also going to add in some conditioning work which I've neglected in the past--Pushing a prowler/pulling a sled.

I'm looking forward to another meet as I've learned a lot from this past one. Experiencing a number of failures at this meet is motivating me to greatly improve my focus, diet and outlook on powerlifting. I can't wait for another one!

Shukin
02-03-12, 2:22 pm
Universal Marketing Team Lift Big Totals in Powerlifting Meet

I like it, I think i should add that to the description on the videos...

smoothballer
02-03-12, 3:58 pm
Huge props on the meet J

Phil800101
02-06-12, 4:54 pm
Congrats on the meet J!

Sounds like a solid plan for moving forward.

I can't wait to do my first one.