Building High-Performance Muscle™
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JoeGood
Level

Join date: Jun 2007
Location: Alabama, USA
Posts: 8827

It looks like muscle memory is cmoing on strong. Doing stairs as squats in insane in a good way.

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ecogenx
Level 1

Join date: Oct 2007
Location: New Hampshire, USA
Posts: 4669

You're killing the BBB workout. You deadlifted over 90 reps (including warmups) Saturday. That's a ton of work. Impressive.

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6035

Joe, Steve, thanks for the good words.

3's day, OHP, TM 130.

(forgot my log book, the following is from memory but close)

OHP: 45 x10, 65 x5, 85 x3, 100 x3, 115 x12.

Superset: Dips and Asst. Pull-ups, 5 sets to failure.

DBOHP: 40s x10, 9, 7, 5.

CGPulldowns: 130 x 10, 10, 10, 9, 8.

Stairs: 20 flights

Notes: Winter is coming. I can't wait for April 1st.

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6035

Mar. 30, 2012

1's day, Deads, TM 350.

Deads: 45 x10, 135 x5, 185 x5, 235 x5, 285 x3, 335 x8.

BBB Deads: 225 x 10, 10, 10, 10, 10 (ouch).

GM's 100 x5, 5, 5.

Stairs: 20 flights.

Notes: I gave it all I had to get 8 on the money set, and the BBB almost did me in. Bench tomorrow.

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6035

Mar. 31. 2012

1's Day, Bench, TM 185.

Bench: 45 x20, 95 x5, 135 x5, 155 x3, 175 x11.

DB Rows: 85 x10, 10, 10, 10, 10.

IDBB: 60 x 10, 10, 10, 8, 5.

Cable rows: 135 x 10, 10, 10, 10, 10.

Pec Dec: 100 x20.

Stairs: 20 flights.

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6035

Apr. 2, 2012

Squats, 1's day, TM 305.

Squats: 45 x10, 135 x5, 185 x5, 235 x5, 255 x3, 290 x7.

Front Squats: 175 x 5, 5, 5, 5, 5.

Stairs: 20 flights.

Notes: The new shorts blew out like a stuck spinnaker in a squall early during a warmup set. At least I was hitting depth and good thing I decided against going commando today.

Note to self: Always get stretchy shorts, no matter how big the non-stretchy ones look.

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JoeGood
Level

Join date: Jun 2007
Location: Alabama, USA
Posts: 8827

It seems like thigns are coming back for you pretty quickly. Any goals beyond getting into a routine?

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PeteS
Level

Join date: May 2009
Location: Minnesota, USA
Posts: 5223

jjackkrash wrote:
Apr. 2, 2012

Squats, 1's day, TM 305.

Squats: 45 x10, 135 x5, 185 x5, 235 x5, 255 x3, 290 x7.

Front Squats: 175 x 5, 5, 5, 5, 5.

Stairs: 20 flights.

Notes: The new shorts blew out like a stuck spinnaker in a squall early during a warmup set. At least I was hitting depth and good thing I decided against going commando today.

Note to self: Always get stretchy shorts, no matter how big the non-stretchy ones look.

had that happen on a leg press machine once, in a fancy upscale gym. had to shuffle to the pro shop and buy a new pair of overpriced track pants

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FISCHER613
Level

Join date: Sep 2004
Location: Illinois, USA
Posts: 2481

LOL that would be training "Balls out"!

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6035

Joe, basic goals are get in the gym as much as possible and build up work capacity and at the same time drop some weight. I've cut around 10-12 lbs. so far on a pretty restricted diet so I'm not all the concerned about the lbs. lifted. I weighed in at 230.0 this morning after taking a leak, I'd like to get that down to 220 or so by May 1 so I can ski this summer without buying a fat-guy ski.

Pete, Rick, I thought about going home to get a spare set of shorts, but I just said f*ck it and kept going. Nobody said anything so I guess its all good. Hehe. "balls out" training. I like that.

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6035

I's day, Press, TM 130

Press: 45x15, 65 x10, 85 x5, 105 x3, 125 x9.

Superset:

Asst. Pullups (-60 lbs) 10, 8, 6, 5, 5

Dips: 8, 7, 5, 4, 4.

Superset:

DB OHP: 40s x 10, 10, 10, 9, 8.

CB Pulldows: 145 x10, 10, 10, 10, 8

Stairs: 20 flights.


Notes: 1st 5-3-1 cycle down in 17 days. I feel like I'm getting back in the groove a little bit. I'll start the next cycle probably Thurs.


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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6035

5's day. Deads. TM 360.

Deads: 45 x10, 135 x5, 185 x5, 235 x5, 275 x5, 305 x10.

BBB Deads: 235 x10, 10, 10, 10, 10.

GM's 105 x5, 5, 5.

HS Curls: 95 x5, 5, 5, 5, 5.

Stairs: 20 flights.

Notes: Tough training day with a big headache. I'm glad its over.

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ecogenx
Level 1

Join date: Oct 2007
Location: New Hampshire, USA
Posts: 4669

Holy 10 rep deads Batman. And with a headache. I bet you were glad when this workout was over.

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6035

Steve, thanks for checking on me.

5's day, bench, TM 195.

Bench: 45 x20, 95 x5, 115 x5, 145 x5, 165 x15.

DB Rows: 90s x 10, 10, 10, 10, 10.

DB Bench: 65s x 10, 10, 8, 6, 4.

Cable Rows: 150 x 10, 10, 10, 10, 7.

Pec Deck: 115 x10, 10, 10, 10, 100 x10.

Notes: I bumped the TM 10 lbs. rather than 5 because I wanted to. No time for stairs, so I'll have to make up some conditioning tomorrow.

Side notes: Happy birthday to me, I'm 43.

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kimbakimba
Level 2

Join date: Apr 2009
Location:
Posts: 5894

Happy belated birthday, you youngster, you. I hope you had a great day. Maybe you got some new shorts as a b-day pressie? :)

That is some serious repping you are doing on the money sets. Quite a conservative TM, I'd imagine.

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6035

Thanks Kimba! Got a new SS Weber Genesis for my B-Day. I'm gonna set it up, watch the Masters, and cook some meat.

5's Day, Squats, TM 315.

Squats: 45 x10, 135 x5, 185 x5, 235 x5, 270 x11.

Front Squats: 185 x 5, 5, 5, 5, 5.

Stairs: 20 flights.

Notes: Go Phil and Bubba! (I have a soft spot for lefties).

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6035

5's day, Press, TM 135

Press: 45 x15, 65 x5, 85 x5, 115 x12.

Asst. Pullups (-60) 10, 9, 7, 6, 6.

Dips: 8, 6, 5, 5, 4.

DB OHP: 45s x10, 10, 8, 6, 5.

CG Pulldowns: 160 x10, 8, 6, 6.

Stairs: 20

Notes: Nothing much to mention. Another 5's week down.

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6035

3's day, Deads, TM 360.

Deads: 45 x10, 135 x5, 185 x5, 235 x3, 285 x3, 335 x8 (maybe 9, lost count).

BBB Deads: 245 x10, 10, 10, 10, 10.

GMs: 110 x 5, 5, 5.

Stairs: 20 Flights.

Notes: I miss calculated the top set, it should have been 325. Oh well. The BBB set was tough, but I feel like I'm building a base.

Side note: I weighed in at 229.8 this morning, the first time I've been in the 220's in probably 2 years. I can also get into my 38 levis again, when I'm back in my 36s I'll be a lot closer to a legitimate skiing weight.

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FISCHER613
Level

Join date: Sep 2004
Location: Illinois, USA
Posts: 2481

Good work Jack.

Have you ever thought of switching the schematics around for the BBB 10x5 instead of 5x10 ?

Especially on deads, you can really focus on speed/power without frying your cns.

IMO.

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6035

Rick, I think that's a great thought when I get a little stronger. Right now I'm liking what the 5 x 10 on deads is doing for my heart rate. My numbers are going up and my weight is going down, and I'm running off a pretty good calorie deficit. In the short run I mostly need to cut some lbs. off my waistline and build a better strength/conditioning base to work from when I get my fat level under control. (I'm running 5 x 5 on front squats as squat asst. right now because I hate front squats and can't seem get enough air in to do more reps without getting choked out, but this seems like enough given the level of DOMS I get after squat day.)

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6035

3's day, Bench, TM 195

Bench: 45 x20, 95 x5, 135 x3, 155 x3, 175 x 13.

DB Rows: 95 x 10, 10, 10, 10, 10.

DB IBP 70s x 10, 10, 9, 7, 6.

CG Cable Rows: 165 x 10, 10, 10, 10, 10.

Pec dec: 115 x 10, 10, 10, 10, 10.

Stairs: 20 flights.

Notes: Onward and upward.

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JoeGood
Level

Join date: Jun 2007
Location: Alabama, USA
Posts: 8827

Coming back pretty swiftly now. Thirteen reps on anything is cardio.

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thebruce13
Level 1

Join date: Mar 2012
Location: Manitoba, CAN
Posts: 127

Lottsa volume,lottsa work. Must feel awesome jacked after all that.

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ecogenx
Level 1

Join date: Oct 2007
Location: New Hampshire, USA
Posts: 4669

Jack, it will be intersting to see if all this high rep work will add a bunch of muscle. It has to do something positive.

Late happy birthday. I'll be 43 in August.

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kimbakimba
Level 2

Join date: Apr 2009
Location:
Posts: 5894

Sounds to me like you are coming back very strong. And the dips are back! Very nice.

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