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JBaron
03-04-14, 2:38 pm
Before I embark on tracking my progress, I guess I've gotta show what I'm progressing from. I'm currently weighing in at around 175 and have been training seriously for approximately 10 months. I've been lifting seriously for about 14 months, but the first 4 months I lacked a program. I followed Starting Strength for 5 months, then I did some autoregulated training working up to my first meet in December of 2013. I injured my groin the week after that and spent a month rehabbing it. I slowly started building my lifts back up, and I just started a variation of the Texas Method 2 weeks ago.

Current maxes:
Squat - 365
Bench - 275
Deadlift - 435

I didn't train today but this was yesterday's training (work sets):

Squat
5x5 295

Bench
5x5 225

Deadlift
1x5 355

I felt like my back tightness was really good that day, but as a result, it's way more sore today than it's ever been before. I'll take it though because my squats felt so solid and I was firmly planted while benching. Well, that's it so far. Looking forward to pushing forward and getting stronger with all you guys.

DoubleTapJak
03-04-14, 3:12 pm
Some good looking numbers, you're about 5lbs lighter than me and it's great to see that strength. What's your height?

Subbed and with you for the journey, bro.

JBaron
03-04-14, 7:07 pm
Some good looking numbers, you're about 5lbs lighter than me and it's great to see that strength. What's your height?

Subbed and with you for the journey, bro.

Appreciate it, man! I'm about 5'6" on a good day.

DoubleTapJak
03-05-14, 10:36 am
Appreciate it, man! I'm about 5'6" on a good day.

Same here. I've been trying moon boot hangs but they're not really making much impact on my height. Maybe if I add some resistance bands...

JBaron
03-05-14, 3:46 pm
Same here. I've been trying moon boot hangs but they're not really making much impact on my height. Maybe if I add some resistance bands...

Hahaha you'll have to let me know how that works out. On the bright side, less distance to squat lol.

freighttraindane
03-05-14, 3:47 pm
will be following along in here for sure

JBaron
03-05-14, 3:51 pm
Today was a light day. I absolutely wrecked a midterm right before hitting the gym so I was in good spirits and crushed the training session.

Work Sets:
Squat 2x5 235
Press 3x5 115
Back Ext. 5x10 45
Chin ups 3x8 Bodyweight

The lower back pump I feel every week after I do the back extensions is unreal. Hopefully I get used to it and it won't feel like I've got a giant board strapped to my back preventing me from moving when I finish.

JBaron
03-05-14, 3:51 pm
will be following along in here for sure

Thanks man! I appreciate it.

freighttraindane
03-05-14, 3:57 pm
How is the school gym in regards to your powerlifting training? I know I have been yelled at quite a few times at my local gym about my training.

JBaron
03-05-14, 4:12 pm
How is the school gym in regards to your powerlifting training? I know I have been yelled at quite a few times at my local gym about my training.

It's actually pretty good. There are a lot of racks and weightlifting platforms, and the people there are used to guys who train for powerlifting and olympic weightlifting. The guys I train with and I have never had any problems with chalk, noise, or anything like that.

JBaron
03-07-14, 10:38 am
I love early morning training sessions. They just work so well for setting the tone for the rest of the day. Six hours of sleep last night and the last day of midterms today didn't bother me at all.

Squat:
2x5 Bar
1x5 135
1x3 195
1x2 265
1x5 325 (Rep PR)

Bench:
2x8 Bar
1x5 135
1x3 185
1x2 245
2x1 275 (Tie PR)

Sumo Deadlift:
1x5 135
1x3 225
1x2 275
2x3 305

My last set of squats was quite the challenge. The very last rep was a grinder, and I was a little dizzy afterwards, but I was so stoked to get that rep PR. I mean, the goal of the program is to rep PR on squats every Friday, but it still felt cool. My program called for hitting a double on bench with 275, but after the set at 245, I decided it would be wiser to just hit 2 singles, and they felt pretty good. The program also calls for power cleans every Friday, but I've replaced them with light sumo deadlifts because I need to work on technique. I plan on switching my competition stance to sumo by the summer because my leverages favor it a ridiculous amount. However, I still plan on pulling conventional for my upcoming April meet. Like I said, my sumo technique just isn't all there yet and I'd be leaving pounds on the bar.

DoubleTapJak
03-07-14, 4:16 pm
I love early morning training sessions. They just work so well for setting the tone for the rest of the day. Six hours of sleep last night and the last day of midterms today didn't bother me at all.

Squat:
2x5 Bar
1x5 135
1x3 195
1x2 265
1x5 325 (Rep PR)

Bench:
2x8 Bar
1x5 135
1x3 185
1x2 245
2x1 275 (Tie PR)

Sumo Deadlift:
1x5 135
1x3 225
1x2 275
2x3 305

My last set of squats was quite the challenge. The very last rep was a grinder, and I was a little dizzy afterwards, but I was so stoked to get that rep PR. I mean, the goal of the program is to rep PR on squats every Friday, but it still felt cool. My program called for hitting a double on bench with 275, but after the set at 245, I decided it would be wiser to just hit 2 singles, and they felt pretty good. The program also calls for power cleans every Friday, but I've replaced them with light sumo deadlifts because I need to work on technique. I plan on switching my competition stance to sumo by the summer because my leverages favor it a ridiculous amount. However, I still plan on pulling conventional for my upcoming April meet. Like I said, my sumo technique just isn't all there yet and I'd be leaving pounds on the bar.

Full body workouts? I'm curious how you like them verses splits and what program are you running?

JBaron
03-07-14, 4:44 pm
Full body workouts? I'm curious how you like them verses splits and what program are you running?

Yes sir. I like them better than splits personally. I used to do a push/pull/legs 5-day split but I felt like my Big 3 weren't getting frequent enough training. I like full body because I squat, press, and pull every time I go to the gym so it solidifies my technique. They also take less time for me. I usually get a workout done in an hour and a half and I only go in 3 days a week. It's just convenient. The program I'm running is a version of the Texas Method that I found online. It's the first result on Google when you search for "Texas Method Spreadsheet."

JBaron
03-10-14, 1:37 pm
Today I met up with a friend from high school and his brother for a training session. The looks on their faces after I taught them how to bench properly were priceless. And I got to show them how to squat too, which was the first time either of them had squatted seriously. I think I find training others to be even more rewarding than hitting new PR's for myself. Today rocked.

My own training:

Squats
2x5 Bar
1x5 135
1x3 195
1x2 245
5x5 295

Press
2x5 Bar
1x5 95
5x5 135

Deadlift
2x5 135
1x5 225
1x3 295
1x2 335
1x5 365

One arm Rows
3x6 100

No struggle on any of my reps today. I was lifting in a new environment because I'm home for spring break. I had anticipated a somewhat sketchy workout, but the exact opposite happened. I didn't even lose bar speed on my last set of squats (something I struggle with constantly). I think it might have been because I had a couple younger kids watching me the whole time. I decided to throw the rows in because it's volume day anyway and I was teaching the kids how to do them. And I just LOVE back work. It makes me happy.

JBaron
03-12-14, 4:54 pm
I was stuck at home today because of a giant blizzard (hooray for spring break!) so I had to make do with the equipment on hand. There are no squat stands/squat rack here so I did front squats and just cleaned the bar into position. Thankfully, today was my light recovery day, so not getting to a squat rack was not too bad.

Paused Front Squats
2x5 Bar
1x5 95
1x4 135
2x5 165

Bench
2x5 Bar
1x5 95
1x3 135
1x2 185
3x5 205

Pull Ups
3xFailure (12,10,9)

Another plus side to being stuck at home was that I could actually use my camera and tripod to film myself. I definitely didn't have the prettiest lifts today, but at least I got feedback on my form even though I was alone. You can check out the video here (https://www.youtube.com/watch?v=A6ZF7KNNK9Y).

JBaron
03-15-14, 9:53 am
Yesterday I trained at a new gym. It's a pretty cool place and there was a back room with all the necessary powerlifting equipment like a squat bar, deadlift bar, lots of chains etc. The atmosphere got me pretty hyped up at first, but then I talked to some of the people there and they weren't very friendly at all. Everyone just kind of kept to themselves and it didn't really feel like the gym community that I was used to. To top it all off, I had only gotten 6 hours of sleep the night before and all that was in my belly at the time was a bowl of cereal and a chicken breast. I'm still pretty ok with how the lift went, though.

Squat:
2x5 Bar
1x5 135
1x3 225
1x2 275
1x5 330 (Rep PR)
3x1 345

Press:
2x6 Bar
1x4 95
1x2 135
1x2 165 (Rep PR)

Deadlift:
1x5 140
1x3 230
1x2 320
1x1 410

I decided to do conventional deads today instead of sumo, because the best bar available was a 50 lb one with no knurling where my sumo grip would fall. I did the extra singles on squat just to make sure I still had the mentality to hit them. I've got a meet coming up in 4 weeks, so next week will be my last run of the Texas Method for now, then I'll start peaking.

JBaron
03-17-14, 8:23 pm
Starting the peaking cycle for my meet today. I say that like I'm actually experienced at peaking lol. Anyways, today I worked up towards a max squat and then started my Smolov Jr. bench cycle. I ended up hitting a 10 lb PR on squat and my bench groove felt good, so I'm pretty happy with this workout.

Squat:
2x5 Bar
1x5 135
1x4 185
1x3 225
1x2 275
1x1 315
1x1 345
1x1 375 (PR)
1x1 315 (beltless PR)

Bench:
2x6 Bar
1x5 95
1x3 135
6x6 195

Let me tell you, that chest pump is insane.

JBaron
03-17-14, 9:21 pm
My 375 squat (https://www.youtube.com/watch?v=YcjWuDPoLXQ)

JBaron
03-18-14, 9:24 pm
So I had to go in today because I won't have enough time for my full session tomorrow. Originally, I had front squats, bench, good mornings, dumbbell rows, and hanging knee raises planned. I did half the volume today and will do half tomorrow morning.

Front Squat:
2x5 Bar
1x5 95
1x3 135
1x2 185
3x5 225

Good Mornings:
1x5 Bar
1x3 135
1x2 185
2x5 225

Hanging Knee Raise:
2x12

I really enjoyed putting front squats back into my workout. I know it's getting close to meet time, but front squats give me a confidence boost that I can't explain. I used to be a weightlifter so I just like them a lot. Good mornings are the devil. That's why I do them. They allow me to hit my squatting and deadlifting muscles without having to do squats or deadlifts right after I've just done heavy singles on squat yesterday. Core work is my most needed thing right now, so the hanging knee raises were good. Pretty stoked to bench and row tomorrow. I think rows are my favorite assistance exercise.

Side note: I'm on the cheerleading squad at my school and I coach the lifting sessions too (I started them last year and they've been a big hit). I was wearing two hats tonight as I had to supervise the girls' and my buddy Brian's training while focusing on my workout as well. Like I've said before, seeing others make progress is the most rewarding thing for me, and tonight I had some athletes hit some rep PR's.

JBaron
03-19-14, 12:12 pm
Quick and easy session this morning. Then I interviewed our head football coach on what it takes to go into the coaching profession, which was a really neat experience.

Bench:
2x10 Bar
1x6 95
1x4 135
1x2 185
7x5 205

Dumbbell Row:
2x5 115

My chest and tri's were pretty sore at first, but by set 3, I was in a really really good groove like I hadn't felt in a long time (I don't enjoy benching). I should enjoy benching more because I have great leverages for it, but for some reason I just don't find it that enjoyable. I'd much rather squat any day, but you gotta do what you can to bring up your weaknesses.

JBaron
03-22-14, 4:31 pm
3/21/14 - Friday:

Squat:
1x5 Bar
1x5 135
1x3 225
1x2 275
5x2 335

Bench:
1x5 Bar
1x5 95
1x3 135
1x2 185
8x4 220

Dumbbell row:
3x6 110

Prowler Sprints:
4x25m 45 lbs added

This day was killer. My bench muscles were so fried after this session, and the prowler sprints left my core, quads, and lungs dying.

JBaron
03-22-14, 4:33 pm
Today's plan was simple. Deadlift and do it heavy. I think I did ok.

Deadlift:
2x6 135
1x3 225
1x2 315
1x1 365
1x1 405
1x1 440 (5lb PR)
1x1 465 (30lb PR)
1x1 485 (50lb PR)
1x1 500 (65lb PR)

Yeah, so the only word I can think of for today is "wow." After not training my deadlift at a weight above 405 for 5 months, I blasted through a slew of PR's like nobody's business. Sure the last rep was a little ugly, but it was meet legal and I've never been more psyched.

JBaron
03-24-14, 9:07 pm
So, Saturday was a huge milestone for me, but it definitely wiped me out. Today was a struggle to get through, but it had to be done.

Pause Squat (3 count in the hole):
2x5 Bar
1x5 135
1x4 185
1x3 225
1x2 275
3x2 315

Bench:
2x5 Bar
1x5 95
1x3 135
1x2 185
6x6 200

Barbell Row:
3x5 185

Press:
3x5 135

Good Morning:
2x5 185

Pull ups:
4x6 Body

JBaron
03-26-14, 8:23 pm
Nothing fancy today. Just trying to hit my opener on deadlift, hit some heavy front squats, and benched a bit.

Front Squat:
1x5 Bar
1x5 135
1x3 185
1x2 225
1x2 265
1x2 275
1x2 295 (Rep PR)

Deadlift:
1x5 135
1x3 225
1x2 315
1x2 375
1x2 405
1x1 455

Bench:
1x5 Bar
1x5 95
1x3 135
1x2 185
7x5 210

Dumbbell Row:
3x5 110

freighttraindane
03-27-14, 10:18 am
Damn this Texas Method looks rough, all of the Big 3 in every workout would destroy my CNS. But I guess I am not a young buck anymore. Keep up the good work

JBaron
03-27-14, 4:58 pm
Damn this Texas Method looks rough, all of the Big 3 in every workout would destroy my CNS. But I guess I am not a young buck anymore. Keep up the good work

Thanks man. I've actually tweaked the Texas Method for this past week and the next couple. I replaced the normal bench work with Smolov Jr. for bench. So the bench frequency is much increased. This is just so I can peak for my meet on April 12th.

JBaron
03-29-14, 11:02 pm
3/28/14

Squat:
2x5 Bar
1x5 135
1x3 225
1x2 315
1x1 350

Bench
2x5 Bar
1x5 95
1x3 135
1x2 185
8x4 225

Drained. Tired. Went to go interview and reconnect with my former high school strength coach and pro strongman Matt Dawson of Juggernaut afterwards. Then took my training partner to his first strongman comp, Battle of the Buckeye State. He ended up killing it and taking 4th in his class. Just got back after driving through a snowstorm for 3 and a half hours. Bedtime.

JBaron
04-01-14, 12:23 am
3/31/14

Last heavy squat before the meet.

Squat:
2x5 Bar
1x5 135
1x3 200
1x2 265
1x1 335
2x3 225

Bench:
2x5 Bar
1x5 95
1x3 135
1x2 185
6x6 205

Dumbbell Row:
4x6 115

Lat Pull Down (Wide):
3x8 150

Bench felt weird. I tore my right pec wrestling in high school. It kinda feels like it might be getting aggravated with all this new bench volume. I think I'll be fine up until the meet, but afterwards I'm definitely going to reevaluate and adjust my programming accordingly.

JBaron
04-02-14, 10:18 am
4/2/14

Quick lift before classes today.

Front Squat:
2x5 Bar
1x5 95
1x3 135
1x2 185
2x5 225

Bench:
2x5 Bar
1x5 95
1x3 135
1x2 185
7x5 215

I kind of wish I had gotten some pulling work in, but you gotta do what you can when you're in a time crunch.

DoubleTapJak
04-02-14, 10:22 am
4/2/14

Quick lift before classes today.

Front Squat:
2x5 Bar
1x5 95
1x3 135
1x2 185
2x5 225

Bench:
2x5 Bar
1x5 95
1x3 135
1x2 185
7x5 215

I kind of wish I had gotten some pulling work in, but you gotta do what you can when you're in a time crunch.
Half my workouts are rushed because of class or homework. But hey, at least you got something in. Better than nothing.

JBaron
04-02-14, 11:33 pm
Half my workouts are rushed because of class or homework. But hey, at least you got something in. Better than nothing.

So true man. Just took a look at your training. How do you like those dumbbell bench presses? I've always wanted to try them, but I've made decent gains just doing the barbell movement so I haven't seen it as a necessity yet.

DoubleTapJak
04-03-14, 12:26 pm
So true man. Just took a look at your training. How do you like those dumbbell bench presses? I've always wanted to try them, but I've made decent gains just doing the barbell movement so I haven't seen it as a necessity yet.

Love them. I don't get quite the power feeling that I do from a solid barbell press. I love the feeling of gripping the bar and tearing it apart (dirty jokes aside). Buuuut, I feel DB presses much way more in my pecs than I do a BB. I think BB gives you the chance to use the deltoids, back, and shoulders more than DB's do. Plus, DB's force you to use stabilizers in your arms never touched by a bar. I'll feel heavy DB presses for days long after I would've a bar.

JBaron
04-04-14, 6:30 pm
4/3/14

Fat grip press:
1x5 Bar
1x5 95
2x5 135

Power Clean:
1x3 Bar
1x3 95
1x3 135
3x3 185

Tire flip:
6x6 ~400 or so

Quick workout to train the pulling muscles and overhead strength.

JBaron
04-04-14, 6:33 pm
4/4/14

Bench:
2x12 Bar
1x5 95
1x3 135
1x2 185
8x4 230

Dumbbell Row:
8x4 120

Today I felt like a lion. Everything was easy even though I worked out before breakfast. The rows were especially solid and moving well. I'm just really happy that I'm using the heaviest dumbbells in the gym already. After my meet I'm going to try and add reps and work on Kroc rows.

JBaron
04-05-14, 3:00 pm
4/5/14

Last heavy session before the meet. It's getting real.

Bench:
2x12 Bar
1x5 95
1x3 135
1x2 185
1x1 225
1x1 250
1x1 275
1x3 225
1x8 135

Barbell Row:
3x5 185

Good Morning:
3x5 135

Fat Grip Speed Deadlift:
3x3 225

DoubleTapJak
04-07-14, 11:55 am
Today's plan was simple. Deadlift and do it heavy. I think I did ok.

Deadlift:
2x6 135
1x3 225
1x2 315
1x1 365
1x1 405
1x1 440 (5lb PR)
1x1 465 (30lb PR)
1x1 485 (50lb PR)
1x1 500 (65lb PR)


holy. shit.

JBaron
04-07-14, 8:24 pm
holy. shit.

Haha thanks bro. I kinda surprised myself too.

JBaron
04-07-14, 8:27 pm
I absolutely hate the Monday before a meet. I hit squats and deads but kept them to roughly 50% of my maxes. Of course I blasted through them with a good amount of speed, but I'm starting to get that itch to "rip the head off a lion" to quote Donny Shankle. Nevertheless, I kept it in check and didn't overdo it.

Squat:
2x12 Bar
1x5 95
1x3 135
5x2 185

Deadlift:
2x5 135
1x3 225
3x2 250

Feeling fresh and just going to work on mobility and flexibility for the rest of the week. Might head in for a light bench session on Wednesday.

JBaron
04-08-14, 11:42 pm
So I did my bench work today. Gonna try and just do some bodyweight stuff tomorrow, then take Thursday off completely.

Bench:
2x12 Bar
1x5 95
5x2 135

Pull ups:
3x6 Bodyweight

JBaron
04-09-14, 7:40 pm
I'm ready. I'm so ready. I just wanna go. All I did today was some squats with 125 and bench with 95 for a few sets of doubles. Stretching and foam rolling to follow. Drinking lots of water still. I'm so ready to go, but unfortunately I'm getting a little aggressive because of it. Some of my friends who I haven't seen in a month or so jokingly remarked that I was "getting tubby" and I almost snapped right there. I don't know how I'm gonna bottle all this up for two more days, but I have to. I can't go BeastMode until it's time. I didn't know what else to do to calm myself except type all this out here, soooooo... yeah.

JBaron
04-13-14, 8:19 am
I did it. I completed my first full power meet. It was a tough one and I was exhausted after 12 hours of powerlifting. I competed at 181 lbs and att the end of the day, I placed 1st for the 18/19 age group and 5th in the open. I was pretty pleased with my total of 1122 lbs. Mostly I was super pumped for my PR deadlift of 507 lbs. My squat and bench didn't have the best days but I still managed to hit 352 and 264, respectively. I'm so wiped but happy. I'm looking forward to a week or so of rest and then hitting my training even harder so I can squat 405 by the end of summer and deadlift 600 hopefully by October.

Lethall105
04-13-14, 8:59 am
I did it. I completed my first full power meet. It was a tough one and I was exhausted after 12 hours of powerlifting. I competed at 181 lbs and att the end of the day, I placed 1st for the 18/19 age group and 5th in the open. I was pretty pleased with my total of 1122 lbs. Mostly I was super pumped for my PR deadlift of 507 lbs. My squat and bench didn't have the best days but I still managed to hit 352 and 264, respectively. I'm so wiped but happy. I'm looking forward to a week or so of rest and then hitting my training even harder so I can squat 405 by the end of summer and deadlift 600 hopefully by October.

Well done mate, great numbers! Keep it up and keep pushing :)

All the best,
Lethall

DoubleTapJak
04-13-14, 12:01 pm
You went and did it. I can't imagine how good it felt to take home that trophy. Every lift on that video looked solid. Congrats, brother.

JBaron
04-13-14, 9:30 pm
Well done mate, great numbers! Keep it up and keep pushing :)

All the best,
Lethall

Thanks, my man.

JBaron
04-13-14, 9:30 pm
You went and did it. I can't imagine how good it felt to take home that trophy. Every lift on that video looked solid. Congrats, brother.

Thank you, sir. That means a lot.

JBaron
04-17-14, 8:31 pm
4/15/14

Tuesday Training

First day back in the gym! Kept it easy.

Pause Squat:
2x5 Bar
1x5 95
1x3 135
1x2 185
5x5 225

Press:
1x5 Bar
1x5 95
5x5 115

Power Snatch:
1x3 95
1x3 115
5x3 135

JBaron
04-17-14, 8:33 pm
4/17/14

Went a little harder today because I felt like it. I don't start a structured program again until next week so I figured I'd have some fun.

Trap bar deadlift:
1x5 135
1x5 225
1x5 315
1x3 405
1x2 405 + 70 lbs chain

Deficit dead lift (2.5 inches):
1x5 135
1x5 225
1x5 315
1x5 335
2x5 335 + 70 lbs chain

Snatch grip deadlift:
5x3 275

One arm dumbbell rows:
4x5 120

JBaron
04-19-14, 8:07 pm
Very abbreviated session today. I sprained my wrist on my last front squat, so I couldn't really do much after that.

Front Squat:
1x8 Bar
1x5 135
1x3 185
1x2 225
1x1 275
1x1 315 (fail - sprain)

Clean pulls:
5x5 225

Back Extension:
3x8 70 lbs chains

JBaron
04-21-14, 2:12 pm
I really really wanna train today. But my sprained wrist is bugging the crap out of me. I know that it's perfectly fine to take several more days off right now as my next meet is in October, but I just have this fear that if I lose any training time, I won't be able to squat 200 kg or pull 250 kg by my target dates. It's stupid, I know, but I can't help it. Maybe I'll go in and leg press ~~shudder~~. I just really wanna squat, but there's no way I'll be ok with doing low bar and even gripping the bar for high bar will be hard.

DoubleTapJak
04-21-14, 2:23 pm
I really really wanna train today. But my sprained wrist is bugging the crap out of me. I know that it's perfectly fine to take several more days off right now as my next meet is in October, but I just have this fear that if I lose any training time, I won't be able to squat 200 kg or pull 250 kg by my target dates. It's stupid, I know, but I can't help it. Maybe I'll go in and leg press ~~shudder~~. I just really wanna squat, but there's no way I'll be ok with doing low bar and even gripping the bar for high bar will be hard.

Frankenstein Squats.

JBaron
04-21-14, 4:00 pm
Frankenstein Squats.

I can honestly say I've never seen that done. I'm definitely gonna give those a shot!

JBaron
04-21-14, 7:10 pm
Tried Frankenstein squats and didn't really like them too much. They're great for technique I feel, but I just couldn't use enough weight. At least not yet. So I popped some ibuprofen and wrapped up real tight for some high bar squats. They didn't feel bad at all, actually. I did a lot of pause work in general today. 3 breaths at the bottom of the squats, and right off the floor and at the knee for the pause deads.

Squat (3 breath pause):
1x8 Bar
1x6 135
1x4 185
3x3 225

Deficit Deadlift (2.5 inches):
1x6 135
1x4 225
1x2 275
3x3 295

(Did all these double overhand. Never worked double overhand over 275 before so I'm pretty stoked.)

Deficit Pause Deadlifts (2.5 inches, floor and knee pause):
5x3 225

DoubleTapJak
04-22-14, 1:32 pm
I'm still really light on the Frankenstein Skwats too. I have no front squat which is something I'm working on, so they're helping me force the bar into resting on the right place instead of my shoulders. One of my friends is a crossfit coach/oly lifter/strongwoman so she's been helping me some with it but I lose the form as soon as I'm by myself again. By far the most frustrating thing in my training right meow, but I guess that's what I get for ignoring a core lift for almost two years.

JBaron
04-22-14, 6:45 pm
I'm still really light on the Frankenstein Skwats too. I have no front squat which is something I'm working on, so they're helping me force the bar into resting on the right place instead of my shoulders. One of my friends is a crossfit coach/oly lifter/strongwoman so she's been helping me some with it but I lose the form as soon as I'm by myself again. By far the most frustrating thing in my training right meow, but I guess that's what I get for ignoring a core lift for almost two years.

Makes, sense man. It'll be super rewarding when you start nailing front skwats though. I used to train for weightlifting before I decided to powerlift and my front squat was super tight. I stopped working them last semester and just started putting them back in a few weeks ago. I have never had a lift improve my confidence out of the hole than paused front squats, so I was pretty dumb for giving them the cold shoulder for a while.

JBaron
04-23-14, 10:47 pm
Couldn't shake the training bug yet again. Squats and rows are always a favorite plan of mine.

Squat:
1x8 Bar
1x5 135
1x3 225
1x2 275
3x3 315

3 Breath Pause Squat:
3x3 225

One Arm Dumbbell Row:
3x5 120

If my back isn't Bane-like by the end of this routine, I don't know what'll do it.

JBaron
04-25-14, 10:40 am
First day of the Coan-Philippi deadlift routine today. Holy cow am I smoked. This was the most mentally challenging training session I've had in a while, but also the most fun. I can barely walk right now and I love it!

Deadlift:
2x5 135
1x3 225
1x2 315
1x2 405

Speed Deadlift:
8x3 325

Circuit 3 times through, 8 reps each:
Stiff Legged Deadlift
285
Bent Over Row
175
Supinated Lat Pull Down
130
Good Morning
175

JBaron
04-25-14, 10:20 pm
So I did a second workout today. I'm trying to increase work capacity and regain some of the bodyweight capabilities I had when I was a wrestler. Unfortunately, getting bigger means I have a long way to go to regain my abilities.

Explosive Push Up:
3x20

Reverse Crunches:
3x20

Leg Lifts:
3x20

Handstand:
3x1minute (had to do these against a wall because I can't hold them very long freestanding anymore)

JBaron
04-26-14, 11:56 am
Finally figured out my entire weekly training template -
Mon - Heavy squats, press, deficit/pause deadlifts
Wed - Pause Squats, Power Snatch, Bench, Row
Fri - Coan deadlift routine
Sat - Pause Squats, Row

---------------------------------------------------------------------------------------
Today's goal was to get moving and un-stiffen my body after yesterday's brutality

3 breath Pause Squat:
1x5 Bar
1x5 95
1x3 135
1x2 185
3x3 225

Kroc Row:
3x10/9/8 120

JBaron
04-28-14, 7:22 pm
Awesome session today and I got done in under an hour.

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
4x3 315

Press:
2x6 Bar
1x5 95
3x4 135 (wrist still felt a little weird so I cut the sets at 4 reps instead of my usual 5)

Deficit Deadlift:
1x5 135
1x3 225
1x2 275
4x3 315 (these absolutely flew off the ground and I managed to stay double overhand for all sets)

Pause Deficit Deadlift:
3x3 235

I feel like the deficits and all the deadlift work I'm doing on Fridays is helping me activate my glutes in the squat, which is something I've never really been able to do.

JBaron
04-30-14, 10:43 am
If you're gonna get better at what you love, sometimes you have to do what you hate. In my case, breathing squats.

3 Breath Pause Squat:
2x8 Bar
1x5 135
1x4 185
4x3 225

Frankenstein Squat:
3x5 135
1x5 165
2x5 185

One Arm Row:
3x5 120

Pull Ups:
6x6 Bodyweight

Oh yeah. Pull ups. I also hate those. I used to do them all the time on my iron gym at home, but the bar was always uneven so my right and left sides go up unevenly on a straight bar now. It's kind of annoying. All in all though, this was a great session. Nothing too heavy and focused a lot on technique. The Frankenstein squats are finally starting to feel kind of ok, and I can feel more thoracic involvement than I normally get even from front squats.

DoubleTapJak
04-30-14, 11:09 am
Glad to see the Frank Skwats getting incorporated. I'm still working on getting my shelf right for any kind of front squat to help with my olympic lifts. Still a big pain, but finally starting to get comfortable with it.

JBaron
04-30-14, 1:02 pm
Glad to see the Frank Skwats getting incorporated. I'm still working on getting my shelf right for any kind of front squat to help with my olympic lifts. Still a big pain, but finally starting to get comfortable with it.

That's good man. Front squats are definitely huge for a good C&J. And for me the hardest thing in building a shelf was getting adequate flexibility in my lats and wrists.

JBaron
05-02-14, 11:34 am
5/2/14

Coan Philippi Week 2.

Deadlift:
2x5 135
1x4 245
1x3 335
(add mixed grip)
1x2 430

Speed Deadlift:
8x3 350 (double overhand)

3 circuits, 8 reps each:
Stiff Leg Deadlift 295
Barbell Row 175
Lat Pulldown 130
Good Morning 135

I was originally going to go for 155 or 175 with the good mornings, but my back was just too fried to do them safely or effectively. As soon as I walked out of the gym this morning I got the feeling like I had two balloons where my erectors should be, my hamstrings quivered like jelly at every step, and my traps felt like they were on fire. I love this routine so much. I sweated so much that I washed away all the chalk dust on my platform, and I even started crying towards the end of it. I'm just not used to doing anything for 8 reps and only resting 90 seconds between sets.

JBaron
05-03-14, 11:58 am
3 Breath Pause Squat:
2x8 Bar
1x5 95
1x3 135
1x2 185
4x3 225

Speed Bench:
2x8 Bar
1x4 95
(add wrist wraps)
1x2 135
3x3 165
(wrist still killed after these so I called it on the pressing)

One Arm Dumbbell Row:
2x4 120
(grip still weak from yesterday - added straps)
3x9 120

Weighted Sit Up:
2x12 45

Hanging Leg Raise:
2x15 Bodyweight

I never do direct ab work, so I decided I should probably start. Abs cramped up so hard after this. Probably a good sign that they're a weak point.

JBaron
05-05-14, 5:34 pm
I didn't use a belt at all today and I took about a minute of rest between sets. Got a lot of work done quickly.

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
5x3 315

Press:
2x8 Bar
3x8 95 (wrist still hurts)

Deficit Deadlift:
2x5 135
1x3 225
1x2 275
5x3 315

Pause Deficit Deadlift:
3x3 245

Hammer Strength High Row:
3x15 90 each side

One Arm Dumbbell Row:
3x8 110

JBaron
05-07-14, 1:43 pm
I hated today. I decided to start doing some higher rep work because I think I'm pretty lacking in tendon strength in my elbows and shoulders, and it might be beneficial for me to have some more mass on my back. If old school powerlifters could get strong and do bodybuilding style accessories at the same time, why can't I?

3 Breath Pause Squat:
2x8 Bar
1x5 95
1x3 135
1x2 185
5x3 225

Bench:
(wrist felt ok, but not great)
2x15 Bar
1x10 95
3x10 135
1x10 155

Hammer Strength High Row:
3x12 90 each side

Wide Grip Pulldown:
3x10 120

I really focused on feeling muscle contraction in my back for the last two exercises. My elbows felt kinda weird and I had a pretty good pump. I hate the pump. But hey, if it'll make me better, I gotta do it.

JBaron
05-09-14, 9:09 am
Today was another one of those days where things didn't go as planned. Had to cut the lift short because it's move out day. Also, my allergies are acting up so bad right now and the sinus pressure is crazy. Thankfully, deadlifts actually helped relieve some of it.

Deadlift:
2x5 135
1x4 225
1x3 315
1x2 405
(add belt)
1x2 460

Speed Deadlift:
6x3 380

Stiff Leg Deadlift:
3x8 275

JBaron
05-09-14, 10:22 pm
After deadlift work this morning, I spent from 9 am until 9 pm helping other people move out or put their stuff in storage. I helped 12 people move over 18 SUV-loads of boxes and fridges, and I did 90% of the lifting. Loaded carries all day every day.

JBaron
05-12-14, 5:23 pm
Been moving into a new apartment all weekend. Haven't had a lot of food or rest but that's no reason not to train in my book.

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
6x3 315
(wore belt for last 3 sets)

Press:
2x8 Bar
1x5 95
5x3 135
(wrist finally starting to stop bugging me)

Deficit Deadlift:
2x5 135
1x3 225
1x2 275
6x3 315

Next week I'm going to up the poundage on the deficits and squats to 325. Probably gonna drop the number of sets back down to 3 and build up again.

JBaron
05-14-14, 10:36 pm
Frustrated with the terrible customer service from our internet provider, so I had a pretty rage-fueled and fast paced training session.

3 Breath Pause Squat:
2x8 Bar
1x5 95
1x3 135
1x2 185
6x3 225
(Gonna bump it up 10 lbs next week and chop the sets in half, just like my heavy squats and deficits)

Frankenstein Squat:
3x5 185

Bench:
1x15 Bar
1x8 95
1x6 135
1x4 185
3x3 225

Words cannot describe how glad I was to hit even 1 rep at 225 on bench. I've honestly been a little scared to even try 2 plates because of my wrist, but it didn't bug me at all today. I guess I'm just overly cautious. Also, the frank skwats have helped a bunch with keeping my back tightness for whatever reason, and I can dig it.

JBaron
05-16-14, 10:44 am
Holy poop today was brutal.

Deadlift:
2x5 135
1x4 225
1x3 315
1x2 405
1x1 455
1x2 485

Speed Deadlift:
5x3 405
(nothing was "speedy" about the last 2 sets)

3 circuits, 8 reps each:
Stiff Legged Deadlift 225
Bent Over Row 135
Lat Pull Down 140
Good Morning 135

The heavier deads trashed me so I had to drastically drop the weight on all the assistance work except the lat pulls. I can't walk right now. It hurts so good.

JBaron
05-19-14, 10:24 am
Gotta love forced deloads. Went for my first working set of squats and barely creaked out a single, so I decided to back off and play around a little today.

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
1x1 325
2x3 275

Iso-Lateral Leg Press:
3x8 340
(made sure to have my knees touch my chest or armpits at the start of each rep)

One Arm DB Press:
3x6 65

Pull ups:
3x8 Bodyweight

Back Extensions:
3x10 45

GHD situp:
3x12
(did these like Dan Green, not like CrossFitters)

JBaron
05-20-14, 9:35 am
Getting bored at the house, so I'm gonna do extra workouts on Tues/Thurs just to get blood flowing and work on some weak points. This is still a deload week though, so I tried to keep it light and quick today. Maybe adding extra workouts during a deload week is stupid, but screw it. People have gotten strong doing stupider things.

Lunges:
3x6 (each leg) 135

GHD sit up:
3x12 Bodyweight

Leg Extensions:
2x12 90

The leg extensions were killer. I never do isolation movements, so my quads were like deer in the headlights by the 8th rep of the 1st set. Our school gym has plate loaded Hammer Strength machines, so it frustrates me that I can't accelerate all the way through the movement like I do when I squat. It makes the plates clang and bang and fall off after a lot of reps. I had to practice a lot of control and it was hard.

JBaron
05-21-14, 11:09 am
Monotonous work is arguably the best way to start the day.

3 Breath Pause Squat:
1x8 Bar
1x5 95
1x3 135
1x2 185
3x3 235

Frankenstein Squat:
3x6 185

Bench:
2x12 Bar
1x10 95
1x8 135
1x6 185
3x3 225

T-Bar Row:
1x12 45
1x10 90
3x8 135

Plank:
2x90 seconds

JBaron
05-22-14, 9:41 am
Got a quick recovery/pump session in today. My chest felt pretty tight at first, so I did some floor pressing to loosen it up. It kinda felt like a "beach muscle" kind of day because I basically worked chest, biceps, and neck (which to me is a beach muscle). I didn't want to do anything heavy, though, as deadlift day is tomorrow and I anticipate that it will trash my body as usual.

Floor Press:
1x12 Bar
1x10 95
1x8 135
4x6 185

DB Curls:
4x6 40

4-way Neck Machine:
3x10 (each way) 65

JBaron
05-23-14, 9:58 am
Week 5 of Coan-Philippi Deadlift Program: Deload

Deadlift:
2x5 135
1x4 225
1x3 315
1x2 405
3x3 430

Speed Deadlift:
3x3 350

Power Shrug:
3x5 305

Stiff Legged Deadlift:
3x5 315

Bent Over Row:
3x5 185

Lat Pull Down:
3x5 170

Good Morning:
3x5 185

I actually felt really refreshed after this session and not trashed at all. I guess that means I did it right.

JBaron
05-25-14, 8:16 pm
Yesterday I took a long hike for about 3 hours. I even climbed a waterfall.

JBaron
05-27-14, 11:44 am
First time back training with my training partner in a month. It's always helpful to have someone there crushing a lift with you. I think my weight loss has pretty negatively affected my squat, but I can't be sure because I did everything beltless today, so it was gonna be harder regardless.

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
3x3 320
1x3 275

Press:
1x12 Bar
1x10 65
1x8 95
5x5 135

Barbell Row:
1x8 135
6x6 185

GHD Sit Up:
2x12 Bodyweight

Dumbbell Curls:
4x8 40

I don't know why, but even doing bodyweight GHD sit ups is super hard for me. Also added the curls cuz my buddy was taking longer than expected. Why not, right? Maybe it'll help my bench lol.

JBaron
05-28-14, 10:25 am
3 Breath Pause Squat:
1x8 Bar
1x5 95
1x3 135
1x2 185
4x3 235

Bench:
1x12 Bar
1x10 95
1x8 135
1x6 185
3x3 235
1x12 135

Barbell Row:
1x8 135
2x5 225
2x6 185

Dumbbell Curl:
4x5 45

Pull Up:
2x8 Bodyweight

JBaron
05-29-14, 5:40 pm
I went to the gym and didn't do a single lower body exercise. It feels so wrong... yet so right.

Bench:
1x15 Bar
1x12 95
1x10 135
3x8 185

Barbell Row:
3x8 185

Floor Press:
2x10 165

Dumbbell Curl:
3x5 50

GHD Sit Ups:
2x12 Bodyweight

I'm starting to wonder if I'll ever get good at the GHD sit ups. Also, my weight loss is now fairly noticeable. I'm not sure if that's good or not. I guess as long as strength keeps increasing, staying under 180 is all right.

JBaron
05-30-14, 10:31 am
Coan-Philippi Deadlift Program Week 6

Deadlift:
2x5 135
1x4 225
1x3 315
1x2 365
1x2 405
1x2 460

Speed Deadlift:
3x3 380

Power Shrug:
3x5 330

Stiff Legged Deadlift:
3x5 330

Bent Over Row:
3x5 205

Lat Pulldown:
3x5 180

Good Morning:
3x5 185

JBaron
06-02-14, 12:54 pm
Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
3x3 320
1x1 365
1x1 405 (missed on depth)

Walk Outs:
3x30 seconds 405

Press:
3x5 135

Dumbbell Row:
4x6 110

Dumbbell Curl:
2x8 40

JBaron
06-03-14, 12:56 pm
It was supposed to be a relatively light recovery/pump session today. Key phrase being "supposed to be".

Frankenstein Squat:
2x8 Bar
1x6 95
1x5 135
10x3 185

Dumbbell Bench:
1x20 30's
1x18 40's
1x16 50's
3x15 60's

Deficit Deadlift:
1x8 135
1x7 225
3x6 315

Hammer Strength High Row:
1x20 90
3x15 180

Preacher Curl:
3x6 80

I did indeed get a pump, but I may have taxed my body a little more than I had planned. Oh well. I got knee wraps and a slingshot for my birthday and I'm pretty pumped to start using them. The knee wraps should be coming in tomorrow, just in time for more squats.

JBaron
06-03-14, 8:21 pm
Can't find the edit button for my last post. Just wanted to add that I did some cardio in addition to the lifting today. Practiced on the new heavy bag in our house after over a year of not fighting or training to fight. I'm gassed.

10 rounds, 3 minutes each, 30 seconds between rounds:
4 punch combo
clinch + 2 knee strikes
4 punch combo
push kick + roundhouse
4 punch combo
duck under + double leg shot

JBaron
06-04-14, 7:38 pm
I got the Reactive Slingshot today!!!!!! I was so excited!

3 Breath Pause Squat:
2x8 Bar
1x5 95
1x3 135
1x2 185
5x3 235

Bench:
2x15 Bar
1x12 95
1x8 135
1x4 185
1x3 225
3x2 245
(add slingshot)
3x3 255
1x1 275
1x1 295
1x1 300
3x9 225

Dumbbell Row:
3x20 60

Hammer Strength Shoulder Press:
3x25 45

So I may have gone overboard with the benching today, but I mean, I just got a slanger. So I feel like it's somewhat justified.

JBaron
06-05-14, 11:14 am
Quick boredom-alleviating session today.

Frankenstein Squat:
2x8 Bar
1x5 95
1x3 135
1x2 185
3x2 225

Press:
2x8 Bar
1x5 95
1x3 135
1x2 155
1x1 165
1x1 185
3x2 145

Dumbbell Curl:
3x12 30

JBaron
06-06-14, 4:03 pm
So happy today. Horrible sleep last night, not much food, but that didn't matter. Rep PR's falling like leaves.

Deadlift:
2x5 135
1x4 225
1x3 315
1x2 405
1x1 455
1x3 495 (Huge rep PR. Was supposed to be 485x2 but I said screw it)

Speed Deadlift:
3x3 405

Power Shrug:
2x5 365

Stiff Legged Deadlift:
2x5 350

Bent Over Row:
2x5 225

Lat Pulldown:
2x5 180

Good Morning:
2x5 185

JBaron
06-09-14, 8:23 pm
Broke in my knee wraps today. Felt pretty weird, but overall I like them a lot.

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
3x1 315
(add knee wraps)
1x1 315
1x1 365
1x1 405 (fail)

Probably shouldn't have gone for a max again a 2nd week in a row, but I got knee wraps, and I was excited. Can ya blame me?

Press:
3x5 135

Deficit SLDL:
1x5 135
1x4 225
1x3 315
3x3 365
1x3 315

JBaron
06-09-14, 9:19 pm
Video of the above mentioned workout here http://youtu.be/QW9DYdQ6tbQ

JBaron
06-11-14, 7:37 am
Yesterday was a bodybuilding day. No way to get around that fact.

Leg Press:
2x8 90
1x6 180
1x4 270
8x3 360

T-Bar Row:
1x15 45
1x12 90
1x10 135
3x10 180

Hammer Strength Shoulder Press:
1x20 90
1x15 140
3x10 180

Dumbbell Curl:
2x8 30
5x5 50

JBaron
06-12-14, 8:02 am
Yesterday's pause squat and bench session was kinda brutal. Low bar is really taxing my mid back and I like it. We'll see how this affects deadlifts tomorrow.

3 Breath Pause Squat:
2x8 Bar
1x5 95
1x3 135
1x2 185
3x3 245

Bench:
1x15 Bar
1x10 95
1x8 135
1x6 185
1x4 225
2x2 250
(add slingshot)
3x8 225
(no slingshot)
1x14 135

https://www.youtube.com/watch?v=Ts2swFnbKp0

JBaron
06-12-14, 12:40 pm
Quick and boring today. Saving energy for tomorrow.

Front Squat:
2x8 Bar
1x5 95
1x3 135
1x2 185
3x5 225

Press:
1x8 Bar
1x6 95
4x4 135

Dumbbell Curl:
4x8 35

Christman
06-13-14, 9:11 am
Looking good in here and some solid progress from the start of the log. I saw in the new ATP thread that you are planning on competing again in October, which meet are you doing?

JBaron
06-13-14, 9:36 am
Looking good in here and some solid progress from the start of the log. I saw in the new ATP thread that you are planning on competing again in October, which meet are you doing?

Thanks man! I'm planning on competing at Worlds for 100%RAW (my federation). I believe it's in Virginia Beach on Halloween weekend.

JBaron
06-14-14, 8:00 am
6/13/14

Coan-Philippi Deadlift Program Week 8

Deadlift:
2x5 135
1x4 225
1x3 315
1x2 405
1x1 455
1x1 515 (PR)

Speed Deadlift:
3x3 380 (these were really slow, actually)

Power Shrug:
2x5 380

Stiff Legged Deadlift:
2x5 365

Bent Over Row:
2x5 205

Good Morning:
2x5 175

Lat Pulldown:
2x5 180

http://youtu.be/qVfezXrNx7Y

JBaron
06-16-14, 7:32 pm
Forgot to charge my camera over the weekend, so I'm lacking footage today. Sigh, it happens. On the bright side, low bar squats are feeling gooooooddddddd now.

Squat:
2x8 Bar
1x5 95
1x5 135
1x3 225
1x2 275
1x1 315
5x2 335

Press:
3x5 135

Barbell Row:
3x12 135

Pull Ups:
3x6 Bodyweight

JBaron
06-18-14, 3:22 pm
Tuesday
6/17/14

Front Squat:
2x8 Bar
1x5 95
1x3 135
1x2 185
2x5 225

Press:
4x8 95

Barbell Row:
3x15 135

DB Curl:
3x8 40

JBaron
06-18-14, 3:23 pm
Wednesday
6/18/14

3 Breath Pause Squat:
2x8 Bar
1x5 95
1x3 135
1x2 185
4x3 245

Bench:
1x8 Bar
1x8 95
1x6 135
1x4 185
1x2 225
3x3 235
(add slingshot)
1x8 235

DB Curl:
2x12 30

http://youtu.be/B-16AuCoIjU

Christman
06-18-14, 3:42 pm
Thanks man! I'm planning on competing at Worlds for 100%RAW (my federation). I believe it's in Virginia Beach on Halloween weekend.

Around the same time, Tark and I will be doing the RPS LexenXtreme Fall Classic down here in Columbus. Sounds like we all have lots of time to prep for our meets and I'll keep an eye on your progress. Let's move some major iron this summer!

BTW, great job on the videos you're editing and posting of your workouts.

JBaron
06-18-14, 4:44 pm
Around the same time, Tark and I will be doing the RPS LexenXtreme Fall Classic down here in Columbus. Sounds like we all have lots of time to prep for our meets and I'll keep an eye on your progress. Let's move some major iron this summer!

BTW, great job on the videos you're editing and posting of your workouts.

Yeah man let's crush it! Good luck to you and Tark at that meet! I'm sure you guys are gonna do great. And thanks, I'm really hoping that seeing video of myself and having others see it will help my training move forward more effectively.

JBaron
06-20-14, 1:51 pm
Coan-Philippi Week 9

Deadlift:
2x5 135
1x4 225
1x3 315
1x2 405
1x1 445
1x1 485
1x1 525 (PR)

Speed Deadlift:
2x3 365

Power Shrug:
2x5 365

http://youtu.be/PBLYWCbtiWQ

JBaron
06-24-14, 8:05 pm
Monday 6/23/14

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
3x3 315

Press:
3x8 135

Barbell Row:
3x15 135

https://www.youtube.com/watch?v=ANTndBlU0kw

Boring session, but necessary. Looking forward to Friday and hopefully more PR's.

JBaron
06-26-14, 7:02 pm
Wednesday 6/25/14

3 Breath Pause Squat:
2x8 Bar
1x5 95
1x3 135
1x2 185
5x3 245

Bench:
1x15 Bar
1x10 95
1x8 135
1x6 185
5x3 225

Front Squat:
5x3 225

Dumbbell Curl:
3x10 40

http://youtu.be/p5H8FLbhopk

JBaron
06-30-14, 4:31 pm
Friday 6/27/14

Coan-Philippi Week 10

Deadlift:
1x5 135
1x4 225
1x3 315
1x2 405
1x1 455
1x1 495
3x1 545 (all failed)

http://youtu.be/bYrzBzdDwgM

I hate not hitting goals. It sucks. However, I see this as a learning opportunity to bounce back and keep working harder. The short term may be a little rocky right now, but this can't derail my long term goals.

JBaron
07-03-14, 5:02 pm
Monday 6/30/14

Squat:
1x8 Bar
1x5 135
1x3 225
1x2 275
5x3 315

Press:
3x5 135

Row:
4x6 185

DB Curl:
4x8 40

No video for this session. The file got corrupted and I always wipe my camera's SD card after importing to my laptop.

JBaron
07-07-14, 10:13 am
Wednesday 7/2/14

Took a break from filming cuz the gym was super crowded and I couldn't find a good spot to set up the camera. This was the last workout of the week as I went home for the 4th of July and didn't have a gym to work out at. Honestly, I probably also needed the rest. I've been feeling pretty beat up lately.

Bench:
1x8 Bar
1x8 95
1x8 135
1x6 185
1x3 225
1x2 245
(add slingshot)
5x3 250
(no slingshot)
1x10 185

3 Breath Pause Squat:
1x8 Bar
1x5 135
1x3 225
3x3 255

JBaron
07-09-14, 6:46 pm
Monday 7/7/14

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 315
5x1 345

Power Clean:
1x5 135
1x3 185
1x2 205
2x1 225

Went for heavy singles this day. Power cleans were pleasantly smooth even after not doing them for a long time. My wrist wasn't even phased.

JBaron
07-09-14, 6:48 pm
Tuesday 7/8/14

If you haven't figured out, I'm kind of taking a break from pure powerlifting programming. This is because Coan deadlift routine kind of fried me mentally. I'd like to get some variety in and find the fun in training again.

Front Squat:
2x5 Bar
1x5 95
1x3 135
1x2 185
3x5 225

Press:
1x8 Bar
1x6 95
3x6 135

DB Row:
3x6 120

DB Curl:
3x6 45

JBaron
07-09-14, 6:51 pm
Wednesday 7/9/14

Our weightroom is going under major renovations starting today, so I had to share a platform with 4 other guys. Yikes. Needless to say I was crunched for time and couldn't do everything I wanted.

Clean and Jerk:
2x5 135 (too heavy for a starting warmup set in my opinion, but the guys I was working with were deadlifting so we started here)
1x4 155
1x3 185
1x2 205
1x2 225

Deadlift:
1x5 345
1x5 405
1x5 435

One of the things that frustrates me is when I work in with people who don't know deadlifting form. However, I don't want to be rude so I just kept to myself. I just want to show people how much better their deadlifts could be, I guess.

JBaron
07-10-14, 12:09 pm
Thursday 7/10/14

I'm really enjoying this time of doing whatever. It's really relaxing.

Snatch:
1x5 Bar
1x3 65
1x3 85
1x3 95
1x3 115
1x2 135
3x2 145

Clean and Press:
1x3 135
1x3 155
3x3 165

Barbell Row:
3x10 165

Not gonna lie, this is the most fried my traps have been in a long time. I'm also super happy because none of my snatches or cleans were power variations. I hit everything really smooth and caught them all at full depth.

JBaron
07-15-14, 10:40 am
Monday 7/14/14

Squat:
1x5 Bar
1x5 135
1x3 225
1x2 275
2x3 315

Bench:
1x8 Bar
1x5 135
1x3 185
5x5 225

Rough day. Crowded gym. Not a lot of food. Still powered through it.

JBaron
07-16-14, 4:01 pm
Tuesday 7/15/14

Snatch from Hang:
1x5 Bar
1x3 65
1x3 95
3x3 115

Push Press:
1x5 Bar
1x5 95
1x5 135
3x5 165

JBaron
07-17-14, 11:57 am
Thursday 7/17/14

Clean from Hang:
1x5 65
1x3 95
1x3 115
1x3 135
6x3 155

Front Squat:
1x8 Bar
1x5 135
1x3 185
3x3 235

JBaron
07-22-14, 11:50 pm
Monday 7/21/14

Took Friday off because of extenuating circumstances. This day was rough. No lie. I felt like I might have pulled a groin muscle again. Also, I've lost a lot of body weight (down to 171 from 186 at the end of school) so my squats have taken kind of a hit. I'm pretty mad because squats are what need the most work for me and I feel like the 4 plate squat is just eluding me.

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
3x1 320 (felt a groin twinge on the first rep so I just did 3 singles)

Bench:
2x8 Bar
1x5 135
1x3 185
3x3 225 (should've been 5x3 but my groin just hurt too much to continue)

Everyone has bad days. Hopefully this'll just blow over.

JBaron
07-28-14, 3:20 pm
Monday 7/28/14

Ended up taking the rest of last week off, and today made me feel like that was the right decision. I had a set program for today, but I have something really huge and important tonight, so I felt like doing my standard "feel good/have fun" workout.

Clean & Press:
2x5 135
1x5 145
3x5 155

Deadlift:
2x5 135
1x4 225
1x3 315
1x2 405
1x1 455
1x1 495
3x3 405

Barbell Row:
3x5 205

Dumbbell Curl:
3x5 50

My upper back and biceps are feeling pretty awesome right about now. It's a good day.

JBaron
07-29-14, 5:24 pm
Tuesday 7/29/14

Breathing Pause Squat:
2x8 Bar
2x5 135
1x4 225
3x3 275

Bench:
1x8 Bar
1x8 135
1x5 185
3x5 225
(Add Slingshot)
1x10 225

Hang Clean:
1x5 85
1x5 95
1x5 115
1x5 135
3x5 145

JBaron
07-31-14, 11:28 am
Thursday 7/31/14

Snatch:
1x5 Bar
1x5 65
1x3 85
1x3 95
3x3 115

Power Clean:
1x5 115
1x5 125
3x3 135

One Arm DB Press:
1x8 40
1x6 60
3x5 70

DB Curl:
3x5 50

JBaron
08-04-14, 8:37 am
Friday 8/1/14

Squat:
2x8 Bar
1x5 95
1x5 135
1x3 185
1x3 225
2x5 275
2x4 275
1x6 225

Press:
2x8 Bar
1x6 95
4x4 135

Sumo Deadlift:
1x5 135
1x5 225
1x5 275
1x5 315
1x5 335

Deficit Deadlift:
3x5 365

JBaron
08-04-14, 8:51 pm
Monday 8/4/14

Losing body weight means my squats are now definitely sub par and it really really really frustrates me.

Squat:
2x8 Bar
1x5 135
1x4 185
1x3 225
1x2 275
1x3 315 (hard as heck, knees caved, not happy)
1x5 275

Bench:
2x8 Bar
1x5 135
1x5 185
3x5 225

Snatch Grip Deadlift:
1x5 135
1x5 185
1x5 205
1x5 225

JBaron
08-06-14, 9:02 pm
Wednesday 8/6/14

The school gym was closed today for construction, but they gave me a free day pass to the nearby commercial facility. Holy crap, was it sad. Barely any free weights, too many machines, only one squat rack, and no real deadlift platform. They had a raised box with pins on the side that you were supposed to let the bar down on if you were deadlifting. Who came up with that??? That's so much worse for the bar than just pulling off the floor!!! Ahhh dumb gyms frustrate me. Pretty sure I was being judged hardcore for even deadlifting, but screw it. No one bothered me and I only bothered the people who didn't even wanna be there anyway. Just saying that you know the gym ain't right for you when there's a huge sign that says "No Chalk, No Loud Noises, and No Dropping Weights". Might as well have been a PF and not an independent gym. (I used chalk anyway because to heck with sweaty deadlifts). *Rant Over*

Deadlift:
1x8 Bar
1x8 135
1x5 225
1x5 315
1x3 405
3x3 455 (felt really good)

Stiff Legged Deadlift:
2x5 135
1x5 225
2x5 315
2x5 335

2 inch Deficit Deadlift:
1x5 135
1x5 225
3x5 315

Dumbbell Row:
3x6 120's (decided to just grab the heaviest ones and go for it, because why not?)

Dumbbell Curl:
3x6 45's (just to make the commercial gym people feel like I fit in there somehow, cuz I wasn't supposed to do these today)

My back is probably gonna yell at me tomorrow but I don't even care. This was fun.

JBaron
08-15-14, 12:34 pm
Squat:
2x8 Bar
1x5 135
1x4 225
1x3 275
1x2 315
1x1 365
1x1 385 (fail)

Deadlift:
1x5 135
1x3 315
1x2 405
1x1 455
1x1 475 (beltless pr)
1x1 505 (beltless pr)

JBaron
08-18-14, 10:19 pm
Squat:
1x8 Bar
1x5 135
1x3 225
4x5 275

Press:
1x8 Bar
1x6 95
3x5 135

Pull Ups:
3x8 Body

Cut down the weight on my squats pretty significantly. Sometimes you gotta bring the weight down and make sure your technique is on point.

JBaron
08-20-14, 3:30 pm
Pause Squat:
2x8 Bar
1x5 135
1x3 185
1x2 225
5x3 275

Bench:
2x8 Bar
1x8 95
1x8 135
1x6 185
1x4 225
1x3 235
1x2 245
1x1 255
2x3 225

DB Curl:
2x8 40

JBaron
08-22-14, 12:54 pm
Deadlift:
2x5 135
1x4 225
1x3 315
1x2 405
1x1 455
1x1 515
1x1 495
3x3 435

Today was a great deadlift party. Pulling heavy singles is my favorite way to start the day and 435 came up like speed deadlifts for all 3 sets, which was super pleasant.

JBaron
08-26-14, 7:10 pm
Monday 8/25/14

Squat:
2x8 Bar
1x5 135
1x3 225
3x5 285

Bench:
2x8 Bar
1x8 95
1x5 135
1x4 185
3x5 225

DB Row:
3x6 120

My elbows hurt so bad after 3 sets of bench. I was gonna do 5 originally, but I decided to call it a day.

JBaron
08-28-14, 9:29 pm
The focus today was on heavy doubles for squat, some shoulder work, and of course some rows. Mmmm I love those rows.

Squat:
2x8 Bar
1x5 135
1x3 225
5x2 315

Incline Bench:
2x8 Bar
1x5 95
1x3 135
3x6 185

DB Row:
3x8 100

I hate rowing with the 100's because the knurling on them is worn smooth, but I definitely wasn't feeling the grip for the 110's or higher and I didn't have straps today. The 100's with no knurling were still easier to hold than the 110's with medium knurling, so I dealt with it. Incline bench was awkward because I'm just really not used to that bar path. My elbows were kinda hurting so I stopped adding weight at 185 instead of going with my plan to use 205.

JBaron
09-03-14, 1:14 am
8/30/14

Deadlift:
2x5 135
1x4 225
1x3 315
1x2 405
2x2 455
3x3 405

DB Curl:
3x6 50

JBaron
09-03-14, 1:15 am
9/3/14

Squat:
2x8 Bar
1x5 135
1x3 185
1x2 225
3x5 295

Bench:
2x8 Bar
1x8 95
1x6 135
1x4 185
1x3 225
3x2 245

JBaron
09-05-14, 10:11 am
9/5/14

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
2x3 315
2x2 335 (Rep PR)
1x3 225

Press:
2x8 Bar
1x5 95
4x4 145

Bent Row:
3x5 225

Weighted Pull Up:
2x5 45

JBaron
09-10-14, 10:19 am
9/9/14

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
5x3 305

Row:
3x8 175

Feeling relatively weak lately, but I discovered that's because I currently weigh only 170 lbs. Maybe I should've signed up to compete at 165 for my next meet. Oh well. Not cutting for this meet is going to be a nice change of pace. 7.5 weeks left. It's crunch time.

B.C.
09-10-14, 10:34 am
What meet are you competing in, man? What are your goals for it? pretty big numbers for only 170#, brother. Nice work.

JBaron
09-12-14, 1:37 am
What meet are you competing in, man? What are your goals for it? pretty big numbers for only 170#, brother. Nice work.

Thanks man. I'm competing at the 100%RAW World Championships in Virginia Beach on November 1st. I am shooting for a 385 squat, 286 bench, and a 539 deadlift.

JBaron
09-17-14, 10:33 pm
Prior today, I'd been having slight doubts about whether I'm ready to compete in 6 weeks or not. Today, I pushed through a session even though I felt like puking and my form was off. I ground out every rep and I refused to fail. No matter what numbers I hit on Nov. 1st, I believe I'm ready.

Squat:
2x8 Bar
1x5 135
1x4 225
6x3 315 (these hurt, but in a good way)

Bench:
2x8 Bar
1x8 135
1x6 185
5x3 225

Row:
1x8 135
4x6 185

DB Curls:
3x6 45's

JBaron
09-21-14, 5:35 pm
9/20/14

Deadlift:
1x5 135
1x4 225
1x3 315
1x2 405
1x1 455
1x2 475
1x2 405

Speed Deficit Deadlift:
3x5 315

JBaron
09-24-14, 11:13 pm
9/23/14

Speed Squat:
1x8 Bar
1x5 135
1x3 225
1x2 275
3x3 295

Speed Front Squat:
1x5 135
3x5 185

Good Morning:
3x8 135

JBaron
09-25-14, 10:58 pm
9/25/14

Went for smoothness on the squats today, because smooth=fast and fast=strong. Everything went really well. I also held myself back on the weight I used for my accessories and really focused on the goal of each, whether that be positioning or muscle building.

Squat:
1x8 Bar
1x5 135
1x3 225
1x2 275
5x2 315 (fastest and smoothest I've ever done these)

Squat + ~40 lbs band tension:
1x3 135
1x3 185
3x3 225

Front Squat:
1x5 135
1x4 185
5x3 225

Good Morning:
1x8 135
2x5 185
1x5 205
1x8 135+40lbs bands

This was the best feeling squat session I've ever had. Super pumped right now.

B.C.
09-26-14, 1:32 am
Those sessions are the best...when things just feel easy and smooth. It doesn't matter what weight is on the bar, it all feels good. Nice work man. Keep the momentum going..like a Juggernaut. Pick up speed, bust through brick walls.

JBaron
09-27-14, 9:16 pm
Those sessions are the best...when things just feel easy and smooth. It doesn't matter what weight is on the bar, it all feels good. Nice work man. Keep the momentum going..like a Juggernaut. Pick up speed, bust through brick walls.

Thanks brother! Appreciate the support!

JBaron
09-27-14, 11:14 pm
9/26/14

Speed Deadlift:
1x5 135
1x4 225
1x3 315
1x2 405
5x1 435

Bench:
2x8 Bar
1x8 135
1x5 185
5x3 225
(add slingshot)
1x8 225

Everything felt a little tough this day because this workout was only 13 hours after my squat workout the day before. I hadn't gotten a lot of sleep or food, but I was really pleased with my ability to pull through and finish all my reps.

JBaron
10-01-14, 1:12 am
10/1/14

Squat:
1x8 Bar
1x5 135
1x3 225
1x2 275
4x4 315

Band Squat (+100 lbs bands):
1x5 135
3x5 185

Press:
1x8 Bar
1x6 95
3x5 135

Good Morning:
1x8 135
3x8 185

JBaron
10-03-14, 12:14 pm
10/3/14

Deadlift:
1x5 135
1x4 225
1x3 315
1x2 405
1x1 455
3x1 475
1x2 405

Deficit Deadlift:
1x5 315
1x3 345
3x3 375

JBaron
10-06-14, 4:33 pm
10/5/14

Pause Squat:
1x8 Bar
1x5 135
1x3 225
3x3 275

Bench:
1x8 Bar
1x5 135
1x4 185
1x2 225
1x1 255 (fail)
5x2 225

My bench strength is definitely down. It's my own fault for not practicing so much. But also, my right shoulder has been experiencing some weird pain lately, so I don't know what that's about.

JBaron
10-08-14, 1:44 pm
10/7/14

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
1x1 315
1x1 365
1x1 385
1x3 315

Bench:
2x8 Bar
1x8 95
1x6 135
4x6 185
2x1 225

It's the last 3 weeks of training. I looked up the roster today and there are gonna be some good lifters there. I can't worry about the competition though. Just gotta focus on what I can do.

JBaron
10-10-14, 9:33 am
10/9/14

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
5x2 315

Bench:
1x8 Bar
1x6 135
4x6 185

JBaron
10-12-14, 12:06 am
10/11/14

Deadlift:
1x5 135
1x4 225
1x3 315
1x2 405
1x1 455
1x1 500
1x1 515 (fail)
1x1 425

Reverse Hyper:
4x8 45

Hammer Strength Row:
3x10 80

Back Extension:
3x12 45

JBaron
10-15-14, 10:53 am
10/14/14

Squat:
1x8 Bar
1x5 135
1x3 225
1x2 275
1x1 315
5x1 350

Bench:
1x8 Bar
1x6 135
1x4 185
3x3 225

JBaron
10-18-14, 10:43 pm
Sprained my wrist this week and it's hampered my bench. Hopefully I can still put up decent numbers at my meet. Honestly, I'm just looking to PR on my squat and dead now.

Squat:
1x8 Bar
1x5 135
1x3 225
1x2 275
1x1 315
1x1 335
1x1 365

Pull Ups:
3x6 Body

JBaron
10-19-14, 10:41 pm
Back to benching today. Didn't go great, but with my wrist injury I'll take what I can get.

Squat:
1x8 Bar
1x5 135
1x3 225
1x2 275
5x1 315

Bench:
1x8 Bar
1x8 95
1x8 135
3x6 185

Pull Ups:
3x6 Body

JBaron
10-21-14, 9:42 pm
Benching is kinda discouraging now, not gonna lie. But I'm just gonna keep pushing forward. I saw a guy at my gym pull a 585 deadlift with hook grip so I was pretty inspired for my squats at least.

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
1x1 315
3x1 335

Bench:
2x10 Bar
1x8 95
1x6 135
1x4 185
3x2 225

JBaron
10-22-14, 2:32 pm
Sometimes it’s overwhelming to look back to see where you came from. I’m not the strongest guy by any means, but I am pretty amazed with how I’ve grown as a lifter over the past 10-12 months. About a year ago I decided I’d do my first powerlifting meet ever. It was a push/pull and I benched 110 kg and pulled 185 kg. In a little over a week I’ll be competing at the 100% RAW World Championships, shooting for a 175 kg squat, 120 kg bench, and 240 kg deadlift. None of these are earth-shattering numbers, but they represent my heart, sweat, and mindset over the past 10 months. In less than 1 year, I have developed a fire and passion for this sport that I never could have dreamed. More than the strength I’ve gained, the passion which drives me to train my butt off and excel as much as I can is what I am most thankful for. That kid a year ago probably wouldn’t believe where I am now. All I can do is thank God and lift like an animal. I promise this is just the beginning. There's always more weight to come.

JBaron
10-24-14, 9:09 pm
10/23/14

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
1x1 315
1x1 345

JBaron
10-26-14, 9:35 pm
10/26/14

Last heavy day before the meet. Hit my squat and bench openers. Let's go.

Squat:
2x8 Bar
1x5 135
1x3 225
1x2 275
1x1 315
1x1 345

Bench:
2x8 Bar
1x8 95
1x6 135
1x4 185
1x1 225
1x1 245

BJ Whitehead
10-31-14, 11:57 pm
Smoked that 738x 2. Squat is going to be huge. 775 at least.

JBaron
11-01-14, 7:56 pm
I competed today! I hit a 375 squat, 231 bench, and 513 deadlift for a 1,119 lb total in the 181 weight class. I weighed in the day before at 170 and I weighed 169 this morning before I hit my first squat. I'm really happy with my experience and can't wait to keep progressing!

Video:
http://youtu.be/DuazdwV7vgs

B.C.
11-02-14, 12:21 am
Nice work, Man!

JBaron
11-02-14, 8:43 pm
Nice work, Man!

Thank you!

JBaron
11-10-14, 11:24 pm
Started 5/3/1 for PL today. It was military press day, and I gotta say this is probably gonna help shore up a lot of weaknesses with my bench. Plus, all the accessory work will be very very good for me. I despise volume, but it's what I need.

Press:
2x8 Bar
1x8 65
1x5 95
1x3 110
1x3 120
1x4 145
3x1 160

DB Press:
3x10 40

BB Row:
3x10 145

DB Curl:
3x6 40

Hanging Leg Raise:
3x10 Body

My entire upper body and abs felt this one. I can't wait to see what my lifts will be like in several cycles.

JBaron
11-12-14, 10:22 am
Tuesday 11/11/14

The pull isn't quite fully back yet. My left hand still hurts a lot from my meet 2 weekends ago. I can't quite grip the bar right and it feels like it's digging into the bone (which would be fine and I'd push through if I was training for a meet, but I just started my offseason so...)

Deadlift:
2x8 135
1x5 225
1x4 275
1x3 320
1x3 370
1x4 420

(skipped 3 singles at 465 b/c I could barely hold the bar right at 420)

Stiff Legged Deadlift:
4x6 315

Front Squat:
5x10 135

(screw those; volume sucks even at that light of a weight)

Hanging Leg Raise:
3x12 Body

(also screw these; abs still hurt from Monday)

My entire core is on fire and my traps feel so pumped. Hopefully this translates to some big lifts in the future.

JBaron
11-14-14, 3:11 pm
Thursday 11/13/14

Bench:
2x8 Bar
1x6 95
1x4 135
1x3 165
1x3 190
1x5 210
3x1 230

DB Bench:
1x12 35
3x12 50

T-Bar Row:
1x20 45
1x15 90
1x12 100
1x10 115
1x10 110
1x10 105

Dips:
3x10 Body

Cable Row:
4x10 120

Hanging Knee Raise:
3x12 Body

JBaron
11-14-14, 3:12 pm
Friday 11/14/14

Squat:
2x8 Bar
1x5 135
1x4 185
1x3 225
1x3 240
1x3 275
1x4 310
3x1 345

Good Morning:
3x10 135

Leg Press:
3x10 315

JBaron
11-17-14, 3:09 pm
Press:
2x10 Bar
1x8 65
1x8 85
1x5 105
1x5 120
1x6 135

DB Press:
3x10 40

BB Row:
3x10 145

Hanging Knee Raise:
3x15 Body

JBaron
11-18-14, 8:21 pm
Deadlift:
1×5 135
1x5 225
1x5 305
1x5 350
1x6 395
1x9 315

SLDL:
4x6 225

JBaron
11-23-14, 4:26 pm
11/20/14

Bench:
1x8 Bar
1x8 95
1x6 135
1x5 155
1x5 175
1x6 205

DB Bench:
3x12 55

DB Row:
3x10 90

Neutral Grip Pulldown:
3x15 80

JBaron
11-23-14, 4:27 pm
11/21/14

Squat:
2x8 Bar
1x5 135
1x5 185
1x5 225
1x5 260
1x5 295

Front Squat:
3x10 155

JBaron
11-24-14, 11:36 pm
11/24/14

Deadlift:
2x3 135
1x3 225
1x3 315
1x3 365
1x3 405

Sumo Deadlift:
1x3 135
1x3 225
1x3 275
1x3 315

Deadlift (again):
1x3 225
1x3 315
1x2 405
1x1 455

We had a deadlift seminar at the gym today. One of the trainers is a guy who's been powerlifting for 4 years and has pulled over 610 in competition. I listen to guys like that. I learned a lot about effective upper back rounding and also how to progress my sumo deadlift (as I want to start messing around with that). He was pretty impressed with my over 3x bodyweight competition deadlift, though. He even invited me to compete with him next April. We'll see how things go. I love deadlifts. Also it's Thanksgiving break soon, so I put 5/3/1 aside for this week.

JBaron
12-07-14, 10:53 pm
12/4/14

Bench:
1x8 Bar
1x8 95
1x6 135
1x5 175
1x3 200
1x1 225

Squat:
1x8 Bar
1x5 135
1x3 225
1x5 260
1x3 295
1x1 330

JBaron
12-08-14, 2:49 pm
12/5/14

Leg Press:
1x8 225
5x8 315

DB Bench:
1x8 40
3x10 70

DB Row:
3x10 90

Lateral Raise:
3x12 15

JBaron
12-08-14, 2:51 pm
12/8/14

Press:
1x10 Bar
1x8 65
1x6 95
1x5 120
1x3 135
1x1 150

Push Press:
3x3 155
2x3 165

Clean & Press:
5x3 135

Lat Pulldown:
3x15 100

DB Press:
3x8 35

Push Ups:
8x25 Body
- superset -
Planks:
8x30sec

JBaron
12-11-14, 2:45 pm
12/10/14

Deadlift:
1x5 135
1x4 225
1x3 315
1x5 350
1x3 395
1x2 440
2x1 465

T-Bar Row:
3x12 90

KB Swings:
3x12 70

JBaron
12-14-14, 5:11 pm
12/11/14

Bench:
1x8 Bar
1x8 95
1x6 135
1x5 175
1x3 200
1x2 225
2x1 230

Inc. DB Bench:
5x10 60

Lat Pulldown:
3x10 120

Cable Row:
10x10 120

JBaron
12-15-14, 9:36 pm
12/15/14

Squat:
1x8 Bar
1x5 135
1x3 225
1x2 275
1x1 315
1x1 335
5x3 275

Front Squat:
5x5 185

JBaron
12-21-14, 4:51 pm
12/21/14

DB Bench:
1×20 25
5×12 50

DB Row:
1×20 25
6×12 50

Leg Press:
5×12 205

JBaron
12-22-14, 10:53 pm
12/22/14

DB Press:
1x15 25
3x10 45

Cable Row:
1x15 80
3x10 130

Plank:
3x30 sec

JBaron
12-27-14, 10:28 am
12/23/14

DB Bench:
1x20 25
6x10 50

Lat Pull:
1x20 80
5x12 130

Lateral Raise:
3x15 15

JBaron
12-27-14, 10:29 am
12/26/14

Bench:
1x10 Bar
1x10 95
3x12 135

Pull Ups:
10x6 Body

Plank:
3x30sec

JBaron
12-27-14, 2:51 pm
12/27/14

Gymnastics ring workout today. Gotta do more bodyweight stuff for joint health and movement quality. I'm starting to get all stiff even with foam rolling and stuff. Plus, I started exercising with calisthenics so it feels good to get back to my roots.

Top Position Holds:
3x10sec

Ring Dips:
3x5 (extremely controlled negatives)

Front Lever Tuck:
3x10sec

Inverted Hang Holds:
3x30sec

Skin the Cat:
3x3

Pull ups:
3x5

Ring Rows:
3x12

Hollow Body Plank:
3x30 sec

Hollow Body Pushups:
3x10

Also, I had to add some curls cuz they feel good and I always do better after I do a gymnastics workout.

EZ Bar Curl:
3x7 81 lbs

JBaron
12-28-14, 8:43 pm
12/28/14

Top Position Hold:
2×15sec

Inverted Hang:
3×10 sec

Skin the Cat:
3×1

Back Lever:
3×5sec

Hollow body plank:
3×30 sec

Hollow body push up:
3×12

KB Press:
3×20 20

Ab wheel roll out:
3×6

JBaron
12-29-14, 2:24 pm
12/29/14

Hollow body plank:
3×30 sec
- superset -
Hollow body push up:
3×12

Skin the cat:
1×5

Inverted Hang:
5×30 sec

Top Position Hold:
5×15 sec

Ring dip:
3×5
- superset -
Hollow body pull up:
3×6

Ring High Row:
2×12

JBaron
12-30-14, 11:36 pm
12/30/14

Top Position Hold:
2x15 sec

Halfway Down Iron Cross:
4x15 sec

Pull Ups:
4x6

Hollow Body Plank:
4x30 sec

Hollow Body Push Ups:
4x12

EZ Bar Curls:
4x5 81

BJ Whitehead
12-31-14, 8:25 pm
Happy New Year!!

JBaron
01-02-15, 10:24 am
Happy New Year!!

Thanks, man. Same to you!

JBaron
01-02-15, 10:25 am
1/1/15

Top Position Hold:
5x20 sec

Ring Dip:
4x5

Pull Up:
4x6

Iron Cross Progression:
4x15 sec

Hollow Body Plank:
2x30 sec

JBaron
02-24-15, 11:07 pm
Had a true PL session again today for the first time in a while. Felt pretty good. I've lost a lot of body weight, and I have a nasty sinus thing going, but today still went decently well.

High Bar Pause Squat:
1x12 Bar
1x10 95
1x8 135
1x6 185
1x5 225
3x3 275
1x3 225

Bench:
1x10 Bar
1x10 95
1x10 135
1x8 165
4x6 185

Bent Row:
3x8 135

GunRock
02-25-15, 12:17 am
Had a true PL session again today for the first time in a while. Felt pretty good. I've lost a lot of body weight, and I have a nasty sinus thing going, but today still went decently well.

High Bar Pause Squat:
1x12 Bar
1x10 95
1x8 135
1x6 185
1x5 225
3x3 275
1x3 225

Bench:
1x10 Bar
1x10 95
1x10 135
1x8 165
4x6 185

Bent Row:
3x8 135

You're putting in some solid work man. Keep it up and God bless. I like the hymn on your YouTube channel also.

JBaron
02-25-15, 6:31 pm
You're putting in some solid work man. Keep it up and God bless. I like the hymn on your YouTube channel also.

Thank you, sir. I appreciate the kind words!

JBaron
02-27-15, 1:58 am
Quick pump session.

DB OHP:
1x15 30's
1x12 40's
3x10 50's

Machine Row:
3x10 160

Machine Shoulder Press:
3x10 110

Leg Extension:
3x11 100

Lying Leg Curl:
3x11 100

DB Curl:
3x6 40's

JBaron
02-27-15, 11:31 pm
Haven't had a PR in over 3 months. It was about time.

Sumo DL:
3x8 135
1x5 225
1x3 275
1x3 315 (previous 1RM)
1x5 365 (50 lb PR + 4 reps extra)
1x3 405 (90 lb PR + 2 reps extra)
1x1 425 (110 lb PR)
1x1 440 (125 lb PR)
1x1 460 (145 lb PR)

Stiff Legged Deadlift:
3x5 315

Hamstring Curl:
5x10 90

Pale Rider
02-28-15, 7:59 pm
Nice work

JBaron
03-06-15, 11:29 pm
Nice work

Thanks, Kade. Went down to the Arnold today and was bummed to hear that you and Jay weren't able to make it out. Hope you guys are doing well.

JBaron
03-17-15, 10:57 pm
Spring Break was last week. Had access to a bench, pull up bar, and a pair of 50 lb adjustable dumbbells at my future in-laws' house. Alternated between the two workouts below.

Workout A
Goblet Squat:
5x20 50 lbs

Dumbbell RDL:
5x20 50 each hand

1H Shoulder Press:
5x10 50

Pull Ups:
5x8

Workout B
DB Bench:
5x16 50's

DB Strict Row:
5x20 50

Pull Ups:
3x8

DB Curl:
4x6 40

Planks:
3x90sec

JBaron
03-17-15, 10:59 pm
High volume pump work over spring break set me up for a good first heavy session back yesterday.

High Bar Pause Squat:
1x10 Bar
1x8 135
1x6 185
1x5 225
5x3 275

Front Squat:
2x5 225

Leg Extensions:
5x12 125

Leg Curls:
5x12 125

JBaron
03-18-15, 10:45 pm
Decided my next competition will be late this summer. I have a target again. Training was super focused.

Deadlift:
1x8 135
1x6 225
1x5 315
1x3 365
1x1 405
1x1 415
1x1 440
3x3 385

Pause Front Squat:
3x3 225

Leg Press:
5x10 245

Leg Extensions:
5x10 135

Leg Curl:
5x10 125

JBaron
03-19-15, 11:19 pm
Gotta work the upper body sometime, I guess.

Bench:
1x20 Bar
5x10 135

Bent Row:
1x20 Bar
5x10 135

Chest Press Machine:
2x12 165

Row Machine:
2x12 175

~And because YOLO~

Leg Press:
3x12 275

JBaron
03-21-15, 7:47 pm
3/20/14
Unplanned PR's are like finding a puppy under your tree for Christmas, only better.

Squat:
1x10 Bar
1x8 135
1x6 185
1x4 225
1x2 275 (bar flew off my back so I knew it was gonna be a good session)
1x2 315
1x1 365 (30 lb beltless PR)
1x1 385 (tie belted PR)
1xmiss 405
1x1 405 (20 lb belted PR)

I finally broke 4 plates! It took two tries, but I got it! Words cannot describe how happy I was to finally hit that milestone after about a year stuck at 375-385 for my max. I feel like I just shattered a mental wall that I couldn't break through and now I feel like my ceiling for strength has risen even higher. The squat was always my worst lift, so hitting this weight while weighing under 180 lbs was the best thing I've felt all week. I felt so good that I couldn't even just end the workout there. I was hungry for more training.

Front Squat:
3x3 225

Leg Press:
4x10 275

Leg Curl:
3x8 135

Leg Extension:
2x12 135

JBaron
03-21-15, 7:49 pm
3/21/14

Gotta build the bench back up to match my squat and deadlift now.

Bench:
1x10 Bar
1x8 95
1x8 135
4x6 185
5x3 205
~Add SlingShot~
1x2 225
1x2 245
1x2 255
~Remove Slingshot~
1x3 225

Barbell Row:
6x12 135

Today was another good day.

JBaron
03-23-15, 1:32 pm
I don't fear the squat anymore. I just wanna squat more weight.

High Bar Squat:
1x10 Bar
1x8 135
1x6 185
1x4 225
5x3 275

Pause Front Squat:
4x6 185

Leg Press:
5x12 245

Leg Curl:
3x12 105

JBaron
03-24-15, 8:39 pm
Breathing Pause Squat:
1x10 Bar
1x10 135
1x8 185
1x3 225
1x3 275
3x3 225

Bench:
1x10 Bar
1x10 95
1x10 135
3x10 185
1x3 225

Barbell Row:
6x12 135

JBaron
03-26-15, 8:43 pm
Deadlift:
1x12 135
1x10 225
1x8 275
1x6 315
1x4 365
5x2 405

Rack Pull Lockout (Above Knees):
3x1 565 (Never done these before and they hurt so good)

Paused Front Squat:
1x8 135
4x5 225

No-Hand Front Squat:
3x10 135

Barbell Shrug:
1x12 135
1x12 185
3x12 225

Barbell Row:
5x12 135

Went hard today on the deadlifts and accessories. My back is so pumped. And fried. It feels pretty good.

JBaron
03-28-15, 11:16 pm
Squat:
1x10 45
1x8 135
1x6 185
1x3 225
1x3 275
3x3 315

Leg Press:
4x12 225

Leg Curl:
4x8 125

JBaron
03-31-15, 9:57 pm
Back on a training program. Actually made one for myself for the first time. It's like Texas Method but with accessories, so its probably on the high end of the volume I can handle. But hey, I'm 20. I have time to go hard and recover.

Squat:
1x12 Bar
1x8 135
1x6 185
1x4 225
1x2 275
5x5 285

Bench:
1x10 Bar
1x10 135
5x5 180

Deadlift:
1x5 135
1x5 225
1x5 315
1x5 385

BB Row:
3x12 135

Leg Press:
2x12 245

Back hurts so good. Legs are surprisingly fine. I feel good about how my squat is gonna progress.

BJ Whitehead
03-31-15, 11:16 pm
That's some serious work!

JBaron
04-01-15, 9:02 pm
That's some serious work!

Thanks, BJ! Still got a lot more to put in before I'm anywhere near where I wanna be!

JBaron
04-04-15, 12:27 am
4/2/15

Front Squat:
1x8 45
1x6 135
1x4 185
3x3 225

Leg Press:
5x12 225

Lat Pulldown:
5x8 150

Leg Extension:
5x12 140

Iso-Lateral Row:
5x10 165

Leg Curl:
5x12 110

DB Shrug:
5x15 50's

Walking Lunges:
2x200m

JBaron
04-04-15, 11:18 am
Squat:
2x10 Bar
1x8 135
1x6 185
1x4 225
1x2 275
1x5 320 (+5 lb rep PR, but with a way lower RPE)

Bench:
1x10 Bar
1x8 95
1x6 135
1x4 185
1x5 210

Leg Press:
2x12 225

Leg Curl:
2x12 105

Squat rep PR today and it wasn't even hard! I'd rate it an 8 for RPE, and my previous 5RM was 315 at an RPE 10. Slowly gaining ground.

Christman
04-04-15, 6:11 pm
Looking strong, always feels great to hit a PR!

JBaron
04-07-15, 3:36 am
Looking strong, always feels great to hit a PR!

Thanks, man! It sure does.

JBaron
04-07-15, 4:29 pm
Squat:
2x10 Bar
1x8 135
1x6 185
1x4 225
1x2 275
5x5 290

Bench:
2x10 Bar
1x8 95
1x8 135
5x5 185

Deadlift:
1x5 135
1x5 225
1x5 315
1x3 365
1x5 390

Leg Extension:
2x12 120

JBaron
04-09-15, 4:28 pm
Front Squat:
2x10 Bar
1x8 95
1x6 135
1x4 185
3x3 230

DB Bench:
5x10 65's

Leg Press:
5x12 225

Leg Extension:
3x12 125

Leg Curl:
6x10 110

JBaron
04-11-15, 8:54 pm
I came down with a flu-like virus yesterday. Didn't stop me from hitting my minimums!

Squat:
2x10 45
1x8 135
1x6 185
1x4 225
1x2 275
1x5 325 (5 lb rep PR)

As soon as I racked the bar after the last set, I felt like all my muscles were cramping, so I drank a ton of water and called it a day. Pretty satisfied, overall.

JBaron
04-13-15, 11:01 pm
Flu-like virus is still in effect, but I'm still feeling like I should go hit the big 3 tomorrow. We'll see.

JBaron
04-14-15, 7:49 pm
Shoulder pain and feeling like I was gonna pass out after squats, so I did one super light accessory and called it a day there.

Squat:
1x8 Bar
1x5 135
1x3 225
1x2 275
5x5 295

Stiff Leg Deadlift:
3x12 135

JBaron
04-16-15, 7:10 pm
Keeping it light because my immune system is still battling this virus.

Leg Press:
2x12 240

Leg Curl:
3x10 125

Leg Extensions:
3x10 160

DB Shrugs:
5x15 50's

JBaron
04-19-15, 9:20 am
Squat:
1x5 Bar
1x5 135
1x3 225
1x2 275
1x1 315
1x6 330 (5lb +1 rep PR)

Leg Extension:
5x10 150

Leg Curl:
5x10 125

JBaron
04-21-15, 8:58 pm
Squat:
1x10 Bar
1x8 135
1x4 225
1x2 275
3x5 300

Bench:
1x12 Bar
1x10 95
1x8 135
2x5 190

Deadlift:
1x5 135
1x5 225
1x5 315
1x5 365'
1x3 400

Felt really weak today. Sinuses hurt, I had trouble breathing, and my belt placement was off. It was just a bad day and I feel super trashed. It's also finals week at school so stress is definitely a factor. Always tomorrow, I guess. I'm definitely planning on going in and hitting some accessories.

JBaron
04-22-15, 8:55 pm
Leg Press:
1x10 140
4x8 300

Horizontal Row:
3x10 150

Leg Curl:
5x10 115

Leg Extension:
5x10 150

DB Shrug:
3x15 50's

Stairmaster:
10 minutes

Had to make up for a crappy workout and a crappy day of finals. Left the gym feeling awesome.

JBaron
04-25-15, 8:49 am
4/23/15
Front Squat:
1x10 Bar
1x8 95
1x6 135
1x5 185
3x3 235

GHR:
2x12 Bodyweight

Leg Extension:
3x10 165

Leg Curl:
3x10 100

DB Shrug:
2x20 50's

JBaron
04-25-15, 1:08 pm
Squat:
1x10 Bar
1x5 135
1x4 185
1x3 225
1x2 275
1x1 315
1x5 335 (rep PR)

Bench:
1x10 Bar
1x10 95
1x8 135
1x5 185
1x5 210

Leg Press:
1x8 225
3x10 315

DB Shrug:
2x10 85

JBaron
04-27-15, 7:30 pm
Free time is my nemesis. I'm also feeling more like a bodybuilder every day. It's kinda fun but also very different. By no means am I going to do bodybuilding, but all this accessory work and focusing on contraction is kinda cool, is all.

Leg Press:
1x10 140
1x10 220
3x10 300

Leg Curl:
4x8 125

Leg Extension:
4x8 165

One-arm Kettlebell Row:
3x8 80

DB Shrug:
5x12 50's

One-arm KB Suitcase Carry:
3x100ft (each arm) 60

JBaron
04-28-15, 5:04 pm
Squat:
2x10 45
1x8 135
1x6 185
1x5 225
1x2 275
3x5 305

Bench:
2x10 45
1x5 135
3x5 185

Deadlift:
1x5 135
1x5 225
1x5 315
1x2 365
1x5 405
1x2 455

JBaron
04-30-15, 7:09 pm
Definitely felt awesome today. I did some good pause work and got a nasty pump, to boot.

Pause Front Squat:
1x10 Bar
1x8 95
1x5 135
1x3 185
1x2 225
3x3 240

Bent Row:
3x10 165

GHR:
3x6 Bodyweight

Leg Press:
3x10 300

Leg Curl:
5x12 100

Leg Extension:
3x10 175
2x12 150

DB Shrug:
3x20 50's

JBaron
05-02-15, 10:57 am
5/1/15

Leg Press:
1x10 90
1x10 180
1x10 270
3x10 360

GHR:
4x6 Body

I think I'm addicted to my legs.

JBaron
05-02-15, 11:01 am
I think this is the 5th week straight of PR's on squat. My right shoulder felt really tight and immobile today, and bench kinda hurt, so I kept it light.

Squat:
2x10 Bar
1x8 135
1x6 185
1x4 225
1x2 275
1x1 315
1x5 340 (5lb rep PR)

Bench:
2x10 Bar
1x10 95
1x8 135
1x5 185

GHR:
3x8 Body

DB Row:
3x6 105

JBaron
05-02-15, 11:09 am
I think this is the 5th week straight of PR's on squat. My right shoulder felt really tight and immobile today, and bench kinda hurt, so I kept it light.

Squat:
2x10 Bar
1x8 135
1x6 185
1x4 225
1x2 275
1x1 315
1x5 340 (5lb rep PR)

Bench:
2x10 Bar
1x10 95
1x8 135
1x5 185

GHR:
3x8 Body

DB Row:
3x6 105

Totally forgot to add leg press sets in here. I did them after bench and before GHR's.

Leg Press:
1x10 90
1x10 180
1x8 270
4x6 360

JBaron
05-04-15, 11:54 am
I'm going crazy studying for finals, and the gym is yielding dividends (at least with how I feel).

Leg Press:
1x10 90
1x10 180
1x8 270
1x8 360
3x6 450

DB Row:
3x10 75

DB OHP:
4x10 50's

GHR:
4x6 Bodyweight

DB Shrug:
3x12 75's

JBaron
05-05-15, 6:21 pm
Changing up my rep schemes a bit today. Still similar aggregate volume. Feeling good.

Squat:
2x10 Bar
1x5 135
1x3 225
1x2 275
6x4 315

Bench:
2x10 Bar
1x8 95
1x6 135
3x5 185

Bench is still ehhhhh.

Deadlift:
1x5 135
1x5 225
1x5 315
1x5 365
1x5 415

JBaron
05-06-15, 8:05 pm
Definitely a powerbuilder now. The pump is real. So is the upper body. I can't stop.

3 Breath Hi Bar Pause Squat:
1x8 Bar
1x8 95
1x5 135
1x5 185
5x3 225

OHP:
1x5 Bar
1x5 95
4x5 135

BB Row:
4x6 185

DB Shrug:
3x15 65's

JBaron
05-08-15, 6:01 pm
Front Squat:
1x10 Bar
1x8 135
1x5 185
3x3 245

Leg Press:
1x10 90
1x10 180
1x8 270
3x6 360

Cable Row:
3x8 195 (stack)

GHR:
3x7 Body

DB OHP:
3x6 60's

JBaron
05-09-15, 11:37 am
Squat:
1x10 Bar
1x8 135
1x5 225
1x3 295
1x5 345 (5lb rep PR)

Leg Extension:
2x8 150

School gym was closed so I had to go to the nearest commercial gym. They only had one squat rack and it was awfully built. Nonetheless, PR's are always welcome. Too many people there so I just hit some leg extensions after squats and left.

JBaron
05-12-15, 9:26 pm
Squat:
1x10 Bar
1x8 135
1x5 225
1x3 275
3x5 320

Bench:
1x10 Bar
1x8 135
1x5 185
1x5 195
1x5 200

Deadlift:
1x5 135
1x5 225
1x5 315
1x3 365
1x5 420

JBaron
05-14-15, 8:20 pm
Sumo Deadlift:
1x5 135
1x5 225
1x3 315
1x2 405
1x1 455
1x1 475 (15 lb sumo PR)
1x1 515 (55 lb sumo PR)

DB Row:
3x8 85

GHR:
3x6 10 lb plate

New Reebok CrossFit Lite TR shoes made me a lot more stable in my sumo pull. 55 lb PR, and I will take that.

JBaron
05-18-15, 10:58 pm
Friday 5/15/15

Squat:
1x10 bar
1x8 135
1x5 225
1x3 275
1x2 315
1x1 365
1x1 405

GHR:
3x8 Body

JBaron
05-18-15, 11:01 pm
Squat:
1x10 Bar
1x8 135
1x5 225
1x3 275
1x2 315
6x4 325

Bench:
1x10 Bar
1x6 135
1x4 185
3x5 205

Sumo Deadlift:
1x8 135
1x5 225
1x3 315
1x2 365
1x1 405
1x3 425

JBaron
05-19-15, 7:53 pm
Leg Press:
2x10 135
1x10 225
1x10 315
1x8 365
1x8 405
1x8 455
1x8 495
1x6 545
3x5 585
3x3 635

DB Row:
3x5 110

Hammer Strength Row:
4x12 90

GHR:
4x6 20

DB Shrug:
3x12 100's

Seated DB Shrug:
3x20 55's

JBaron
05-20-15, 9:10 pm
Front Squat:
2x10 Bar
1x8 135
1x6 185
1x4 225
3x3 250

Low Bar Speed Squat (+ 1 orange & 1 red EliteFTS band):
2x5 Bar
1x5 135
1x3 185
6x2 225

Barbell Row:
5x10 135
4x6 185

GHR:
4x6 Body

JBaron
05-22-15, 5:39 pm
Squat:
2x10 Bar
1x5 135
1x4 225
1x3 275
1x2 315
1x5 350

Leg Press:
1x10 135
1x10 225
1x8 315
1x8 405
1x8 495
1x5 585
1x5 635
2x5 675
2x3 725
2x3 750

JBaron
05-26-15, 11:29 pm
Squat:
1x10 Bar
1x5 135
1x4 225
1x3 275
1x2 315
1x3 325
1x1 365
1x1 385
1x3 325

Deadlift:
1x5 135
1x4 225
1x3 315
1x2 405
1x1 500
1x1 525 (tied conventional & overall PR, I think)
1x1 545 (20 lb conventional & overall PR)

Surprised that 385 didn't feel like a max attempt on squat. It was a good heavy single but still moved well. I might've been able to double 365 if I had wanted. Deadlifts were great. I didn't plan on pulling a PR but it was the last deadlift day before my birthday, so I figured I'd shoot for a heavy single. When I hit 525 (my PR was either 525 or 530) I just wanted to see what I could do. Once again, pulled over 3x BW. I wanna hit 6 plates so bad. I must admit that my 545 might have had some downward motion around my knees, so I doubt it would've been up to meet standards. Regardless, I'm happy.

JBaron
05-30-15, 1:02 am
Last lift before my birthday so I was feeling good and wanted to hit it hard and do whatever I thought was fun.

Squat (All with 1 minute rest in between sets):
1x10 Bar
1x5 135
1x4 225
1x3 275
1x2 315
1x1 365
1x1 385
1x1 405 (tie PR)
1x1 385
1x1 365

Leg Press (straight through, only rest to change weight):
1x21 135
1x21 225
1x21 315
1x21 405
1x12 495
1x10 585
1x8 635
1x6 675
1x5 725
1x6 675
1x8 635
1x10 585
1x12 495
1x21 405
1x21 315
1x21 225
1x21 135

GHR:
3x5 Bodyweight

Leg Extension:
2x21 90

JBaron
06-02-15, 8:11 pm
6/1/2015

Squat:
1x10 Bar
1x5 135
1x4 225
1x3 275
1x2 315
6x3 330
1x1 365

Bench:
1x10 Bar
1x8 95
1x6 135
3x8 185

Iso-Lateral Leg Press:
1x20 100
1x20 200
2x25 300

Leg Extension:
3x12 150
-superset-
Leg Curl:
3x15 110

JBaron
06-03-15, 8:45 pm
6/3/2015

Beltless Deficit Deadlift:
1x10 135
1x8 225
1x6 315
3x3 405

Leg Press:
1x20 135
1x15 225
1x10 315
1x8 365
4x6 405

Hack Squat:
1x10 135
1x8 225
4x6 315

Leg Extension:
2x15 120

Leg Curl:
1x30 105
1x25 120
1x25 135
3x20 150

JBaron
06-08-15, 8:35 pm
Squat:
1x10 Bar
1x8 135
1x5 225
1x3 275
1x2 315
3x3 335
1x2 350

OHP:
3x6 135

Leg Curl:
4x12 125

Leg Extension:
4x10 185

DB Shrug:
2x25 50's

JBaron
06-11-15, 4:07 pm
6/10/15

Front Squat:
2x10 Bar
2x8 135
1x6 185
5x5 225

OHP:
1x5 Bar
5x5 135

Bent Row:
3x16 135

JBaron
06-11-15, 4:09 pm
Squat:
2x10 Bar
1x5 135
1x4 225
1x3 275
1x2 315
1x3 355
1x1 315 (paused)

Bench:
1x12 Bar
1x8 135
1x6 185
1x3 215

Deadlift:
1x5 135
1x4 225
1x3 315
1x2 365
1x3 405
1x1 440

GHR:
3x6 Bodyweight

DB Shrug:
3x15 75's

JBaron
06-16-15, 11:52 am
6/15/15

Squat:
1x8 Bar
1x5 135
1x4 225
1x3 275
1x2 315
4x4 320

Bench:
1x8 Bar
1x8 95
1x6 135
4x6 185

Deficit Stiff Legged Deadlift:
1x5 135
1x5 225
1x5 315
1x5 365
1x5 385

Leg Extension:
2x12 175
~superset~
Leg Curl:
2x12 135

JBaron
03-08-16, 10:31 pm
It's been a while since I've posted here. In that time, I've got a new squat PR, and tied my old bench PR with much better form.

Squat: 455 lbs
Bench: 275 lbs
Deadlift: 530 lbs

Seriously gunning for a 500 lbs squat at my meet on April 30th. Goal is a 600kg/1,323lbs total. That's a 171 lbs increase on my PR total from 7 months ago.

JBaron
04-11-17, 5:47 pm
It's been over a year since my last post. Still haven't gotten a 500 lbs squat. My last meet was Jan. 28th, 2017 where I hit a 552.5 kg/1,218 lbs total. My focus now is on weightlifting (Olympic weightlifting).

I managed to hit a pretty solid 475 lbs high bar squat (https://www.instagram.com/p/BSIQvkEAU-D/) last Friday. Liking that high bar is my main squat style now. It hurts my shoulders less. Really conducive to the Bulgarian style squat training I've been doing. Today is the start of week 4 of squatting 405 lbs or more every day.

Today's Training:

(Listed as Weight x Reps x Sets)

High Bar Squat
Up to 425x1

Behind the Neck Snatch Press
135x4x3

Leg Curl
130x10x3

Leg Extension
150x10x2

Snatch
95x2x5
110x2x3
135x2

Clean + Jerk
135 x (2+1) x3
185 x (2+1)
205 x (2+1) x2
220 x (2+1)

Bottoms Up Kettlebell Press
20x10x3