Wong Stwong: Boss of Bosses 3 Training Log

[J Wong]

Right now I am 9 weeks out of the Boss of Bosses 3 meet. After a year layoff due to injury, I competed June 4th and finished with a 1951 lb total at 242 in sleeves which was a 51 lb total PR. I am looking to build off of that number and do my best to prepare myself to win the 242 lb raw division. I will be competing alongside a number of the best lifters in the country so it is going to be a challenge!

I will begin training on Monday. I am still healing up from the past couple weeks of competing so I am aiming to begin training when recovered rather than still beat up.

Let's do dis.

[Buckfever]

Right now I am 9 weeks out of the Boss of Bosses 3 meet. After a year layoff due to injury, I competed June 4th and finished with a 1951 lb total at 242 in sleeves which was a 51 lb total PR. I am looking to build off of that number and do my best to prepare myself to win the 242 lb raw division. I will be competing alongside a number of the best lifters in the country so it is going to be a challenge!

I will begin training on Monday. I am still healing up from the past couple weeks of competing so I am aiming to begin training when recovered rather than still beat up.

Let's do dis.

Congratulations and glad to see you're doing well. BOB3 is going to be insane.

[naturalguy]

Let's get it...................

[Universal Rep]

Good luck.

[J Wong]

Week 1, Day 1

Today: Squats

Squats:
561x5
583x5
595x5
601x5

Leg Curls:
4 sets of 12

I had pause squats programmed after squats but I was beat. In perspective- I have been peaking (very low volume), tapering, and resting for 2 meets since mid April or so. Work capacity is now very low! I will more than likely make up these 3 planned sets of paused squats after deadlifts on Wednesday.

[Nmowery]

You gonna try to reclaim that squat record at bob??

[ibnmahama]

looking for to sharing the platform again

[C.Coronato]

Exciting for ya brotha!

[P Diesel]

any residual injury from taking a tumble with that squat a while back? i think it looked a lot worse than it was thankfully. catch up w u soon brother

P

[J Wong]

any residual injury from taking a tumble with that squat a while back? i think it looked a lot worse than it was thankfully. catch up w u soon brother

P

Hey man, not really! It really messed me up for that weekend but I recovered pretty well. When it comes to my old back injury, I feel pretty damn healthy. I am back to being just a powerlifter with nagging pains and nuisances that hold some thing back rather than a guy hopping around on one leg with a really messed up back!

[J Wong]

Week 1, Day 2

Today: Bench

Bench:
358x4
358x4
358x4

...bicep/arm throbbing pains got pretty damn bad at this point so I put on the slingshot to still get some work in with my planned work sets:

358x4
374x4

^^those last 2 with the slingshot=MUCH better and no pain.

I skipped the prescribed wide grip bench work as my arms were just not having it. Strength wasn't feeling too great today but the pain was the limiting factor. Arms were throbbing so bad I could barely grip the DBs for my accessory work after this!

Lat Pulldowns:
5 sets of 10

DB Front Raise/Rope Pushdowns/DB Shrugs:
3 sets of 12 each movement

Not the best start to benching this training cycle but I expected it. I have been having this issue for awhile now and considering I just came off of a meet prep for June 4th, I wasn't going to have much time to take off to help this issue. I am just going to have to continue making the trip(s) to the chiro for ART treatments.

[Altered Beast]

You keep starting so many new threads I can't follow! LOL!

[J Wong]

Week 1, Day 3

Today: Deadlift

Deadlift:
595x3
606x3
617x2 + 1 miss
617x3

Romanian DL:
4 sets of 8

Everything felt great. On the 617 set where I missed the 3rd rep, I lost all tightness and got completely out of position setting back up. In hindsight/watching that video I should have taken a step back and reset rather than going for that 3rd rep. I came back and hit it pretty easily though. My deadlift has never felt better. After finally hitting 705 a few weeks ago, my confidence is there.

[Altered Beast]

How is everything regarding the injury?

[J Wong]

How is everything regarding the injury?

No injury!

[J Wong]

Week 1, Day 4

Friday: Squat

Squat:
595x4
630x4

These squats were easy. I felt like I had another 3-4 reps in the tank with 630...BUT I had to shut my workout down again. Arm pain was killing me and my back was flared up quite a bit from LOTS of sitting in a car the past few days and I had to play it safe. I'd rather miss a workout or two than miss another four months of training.

Week 1, Day 5

Supposed to bench but arms were throbbing all weekend. Really need to get to the chiro ASAP (probably Tuesday) to get some ART done. Pretty frustrating but it's a part of the game.

[Pete Rubish]

Smart call on not pushing it when your body isn't feeling good. That's the mindset I use in my training too. Looking forward to the meet and sharing the platform with you again buddy!

[J Wong]

Week 2, Day 6'

Schedule is a little messed up this week. Moving things around because the back/arm flare ups. Hopefully next week will go according to plan 100%

Yesterday: Bench

Pause Bench:
390x3
410x3
430x1 (Was supposed to hit 3, which I may have been able to do, but arms were acting up bad again. Was at commercial gym so did not feel too safe).

Called bench early and moved on to accessories:

Seated Cable Rows
DB Upright Rows
Pushdowns
DB Curls

Frustrating, but at least I was able to get work in. The weights moved very well considering everything. Silver lining, right? Something is definitely going on and I know I am going to be taking at least a month off after BOB3. My right arm was feeling all messed up on and off yesterday and late at night at work my hand puffed up and my forearm filled with blood. It almost felt like a pump! I could not close my right hand comfortably for awhile. Good times.


Off to go squat.

[J Wong]

Week 2, Day 6

Yesterday: Squat

Squat:
650x3
683x3
715x3 (33 lb PR)

Pause Above Parallel Squat:
2 sets of 3 @ 561 lbs

No arm pain. Win. Widened grip slightly and focused as hard as I could on keeping my upper back tight (usually it's easy to do with a narrower grip) so I could use that grip...helped tremendously. Great confidence boost.

[Buckfever]

"715x3 (33 lb PR)"

Impressive