Wednesday, May 25, 2011

T-LOG: MONmay23-WEDmay25

"It isn't the mountains ahead to climb that wear you out; it's the pebble in your shoe." Ali

WEDNESDAY, MAY 25th, 2011

I couldn't sleep last night due to the pain in my back.  It was very difficult to even find a comfortable position to just lie in.

I went to see my chiro, Dmitry Bichet, today and he basically told me that I need to think before I lift.  He was like, " Jay, you know your anatomy very well.  Well, enough to easily diagnose the problem as a proximal tear to the rec fem...and yet you still decided to deadlift heavy....didn't you contemplate how your body is supposed to balance your pelvis?  No wonder you hurt your back!!"

Anyway, he helped a bit and I am now able to walk with less pain.  Hopefully tomorrow he is able to make the adjustments i need to be able to bend forward and also to control my pelvis without agonizing pain.

Feet up Flat Back Close Grip Bench Press to 3 board(lol, say that 10 times fast):315x10, 365x10, 385x3, 405 x 6 x 3 sets

Ring Dips x 33
Ring Chins x 20
Ring Pull Aparts x 20
All times 3 rounds

TUESDAY, MAY 24th, 2011

My hip mobility is improving and I think I can get low enough to somewhat deadlift.  It will be a little bit more of a back dominant pull but I NEED TO MOVE SOME WEIGHT....i am going fucking nuts not squatting or deadlifting.

Deadlifts: 245x4, 335x3, 425x2, 515x1, (add belt)605x1, 705 x 1(slow off ground but easy, 705 x-(got to knees and then CLICK there goes something in my back

BRUTAL the day continued to go on....the stiffness and pain grew...  I went to my grandparents after work for a bit.  Took a little nap and by the time I woke up i couldn't even roll over in the bed.  It took me about 10 minutes to manage to get to my feet and then once I stood up I couldn't walk. No matter how I tried to posture my pelvis and lower back I was shot with agony.  Not the kind of agony that you can tough out...the kind of agony that shuts your muscles off and forces you to collapse...  Only people who have done this can actually empathize with me.   Needless to say, I spent most of the night contemplating quitting powerlifting and taking up crossfit with the intentions to compete at the games in the next year.  It would be challenging on a whole new level and the injuries would never be so severe.  I could attempt to deadlift 400lbs for 20 reps for time after running 800m and doing 100 pull ups and not worry in the slightest about injuring my back...  yet I've always prided myself on good technique in the powerlifts and felt the same....  CLEARLY I SHOULD NOT LIFT HEAVY WHEN I HAVE AN INJURY THAT COMPROMISES MY TECHNIQUE!!

MONDAY, MAY 23rd, 2011

Hip is still tight but I can bench press without too much pain.

Bench Press: 135x9, 185x7, 225x5, 275x3, 315x2, 365x1, 405x1, 425+60chains x 1+1, 2, 1+1, 1+1, 370x5paused x 4 sets

Ring Dips x 25
Ring Chins Belly to sky: x 10 (did a lot of chin up variations on saturday, over 300 reps, so low today)
Ring Pull Aparts: x 20
All x 4 rounds

Sunday, May 22, 2011



Since my hip/quad is purple and pulsing with pain.  I cannot do any lower body work so I am going to do a ton of chin up and pull up variations.  I have no idea about whether or not I will be competing in early June because of my hip and this is frustrating.

Ring Pull Apart Chins(weighted w 25lbs): 15, 15, 15, 15, 15
Weighted Strict Wide Grip Pull Ups(25lbs): 15, 15, 15, 15, 15
Close grip(V-bar) belly up chins: 15, 15, 15, 15, 15
Inverted Ring Rows(elbows out): 25, 25, 25
Handstand holds(wall, active shoulders): 5 x 30's
Cuban cleans: 10's x40 x 3 sets

FRIDAY, MAY 20TH, 2011

My bench press has been moving along rather nicely for the first time in a long time.  It's too back that my squat and dead are not going well......they will all come together at some point.

Bench Press: 135x8, 185x6, 225x5, 275x3, 315x2, 365x1, 405x1, 415+60lbs chains x1, 425+60lbs chains x 1, 430+60lbs chains x1, 435+60lbs chains x1 x 3 sets
365x 5paused x 5 sets

Ring Dips: 33, 33
w Ring Pull Aparts: 20, 20


Well, my hip is going crazy on me.  The bruising is coming out and it is turning purple.  I can feel the pockets of blood in it.  Not cool in any way whatsoever.

Inverted Ring Rows: 4 sets of 33 reps

Tough day lol.  Not training sucks!!


Bench Press: 135x8, 185x6, 225x5, 275x3, 315x2, 365x1, 405x1, 435x1, 450x1, 460x1(grind), 445x1 x 3sets, 360x5paused x 5 sets


Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, 585x1, 635x1, 655x-, 655x1, 655x-
Box Jumps:  5 x 6 sets

Today, was not a good day at all.  I think that Saturday's 670lbs singles may have fried my CNS a little even though I didn't have any crazy grind sets.  I also spent a lot of time driving that Saturday night which, after training so heavy, might have cause my hips to tighten up A LOT!!  Hips started to hurt after jumping and stretching.

MONDAY, MAY 16TH, 2011

Bench Press: 135x9, 185x6, 225x4, 275x2, 315x2, 365x1, 405x1, 405+60lbs chains x 2 reps x 3 sets, 355 x 5 paused x 5

Ring Chins: x 20
w Ring Dips x 30
w Ring Pull Aparts x20
All x 3 rounds

Saturday, May 14, 2011

T-LOG: WEDmay11th-SATmay14th

SATURDAY, MAY 14th, 2011

Today is a real test.  Last week and every week from here on out is a real test because I am going into my squat not even sure if I will be able to do a single set of ONE rep with the prescribed weight.  Today's load is 670lbs.

Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 635x1, 670lbs x 1 reps x 5 sets

Box Jumps: 5 reps x 5 sets

I am pleased.  The last two sets my technique was off on the decent, I sunk too low and lost my upper back but I had the strength to force them up without shaking or anything....just slower.  Next Tuesday, I get to attempt 655lbs for TRIPLES.....can't wait.

FRIDAY, MAY 13TH, 2011

Bench Press: 135x8, 185x5, 225x5, 275x5, 315x2, 365x2, 410x1, 425x1, 440x1, 455x-, 440x1, 350x5paused x 5 sets

Ring Chins x 20
wRing Dips x 20
wRing Pull Aparts x 20


Conventional Deadlift: 245x5, 335x3, 425x2, 515x1, (add belt)605x1, 690lbs x 1 rep x 5 sets

GHD Situps: 20 reps x 3 sets


Bench Press: 395lbs + 60lbs chains x 1 x 5 sets, 345x5paused x 5 sets

Ring Dips: 1 set of 40
Ring Pull Aparts: 2 sets of 20

Tuesday, May 10, 2011


TUESDAY, MAY 10th, 2011

Alright, today is a day that i really get to test myself.  The weights are getting heavier.  Preparing for RUM 4 my best 'triples' day was 650lbs x 3 x 2 sets.  Today I am supposed to do 640lbs for triples.  At RUM rehbands are allowed, which I believe helps my awareness, keeping me from sinking the squat too low and out of groove.  So training without rehbands at 640 is, for me, comparable to 650 with rehbands.

Front Squats: 135x5, 225x3, 315x2
Back Squats: 405x2, 455x1, 495x1, 545x1, (add belt) 585 x 1, 625x1, 640lbs x 3 reps x 3 sets
Box Jumps: 5 reps x 8 sets

AWESOME!!  I felt like attempting a fourth set but my back was feeling questionable from losing my position on the 3rd rep of the 3rd set.  It was actually tough for me to just say no but knowing that on THOR'S DAY I will be pulling 690lbs for singles and then squatting 670lbs on Saturday...... I gotta get my eyes on the prize and shove the ego aside.  All in all a successful day.

MONDAY, MAY 9th, 2011

Feeling pretty good today.  Saturday's squats really beat me up so I spent most of Sunday resting and eating so today I am feeling mighty fine.
Kade was Benching today as well and he put 90lbs of chains on the set up so although I was originally going to do about 365 w 60 chains for 4's I had to change course.

Bench Press: 135x9, 185x6, 225x6, 275x3, 315x2, 365x1, 365+90chains x 2, 375+90lbs chains x 2 x 5 sets, 340 x 5paused x 5 sets

Ring Chins x 20
w Ring Dips x 33
w Ring Pull Aparts x 20
All x 3 Rounds

Sunday, May 8, 2011

T-LOG: MONmay2-SATmay7


Let's see how she goes today.  I am supposed to do singles w 655lbs and I'm just hoping I can get at least  1- 3 sets.  The re-introduction of high intensity squats has been going very well but every workout I am just not sure if I will even be able to hit one single let alone multiple singles. I find that it's fun that way... sometimes you just have to do something for the fun of it, the curiousity of "I wonder if I can."  This meet coming up on June 11 I will know if I can peak for a competition only weeks out and feeling unhealthy at 8 weeks out(popped rib).  It will be cool to see.

Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x2, 495x1, 545x1, (add belt) 585x1, 635x1, 655lbs x 1 rep x 7 sets
Box Jumps: 5 reps x 3 sets

I am very happy with this day.  About 3 of the 7 sets I lost technique completely and was still able to muscle the weight up.  This is good because in doing so, i now know that I can handle this weight for a single no matter what.  I probably could have done 8-10 sets but on my seventh set a huge rottweiler came to the front of the gym(warehouse bay garage doors were open) and this dog was directly in front of me barking at me.  I'd normally like to say that nothing can distract me...but my decent got really effed up and it became a rough squat.  So maybe, had I not botched the technique on the 7th set, more sets would have been calling me.
Preparing for RUM 4 doing almost the exact same training cycle I did 665lbs for 6 singles about 3 or four weeks out.  So I am doing fairly well right now.  :)


I have not been handling very heavy weights in the bench for a long time now.  So I am getting a little worried about my bench.  I usually comfortably open around 440lbs and feel far from this so today i need to work on some heavier singles.

Bench Press: I worked up to 410lbs which felt very easy. But, instead of increasing the load I decided to work on pausing it as I have not paused anything over 365 in the past two months.  410lbs x 10 sinlges (paused).

Ring Dips x 30 x 2 sets
Ring Pull Aparts x 20 x2 sets


Today is going to be my frist real test in the deadlift.  I will see how my body feels when I am handling some real weight(because anything less than 7 plates a side just doesn't count anymore:)).

Conventional Deadlift: 245x5, 335x3, 425x1, 515x1, (add belt) 605x1, 675lbs x 1 rep x 6 sets
GHD sit ups: 3 sets of 20 reps

I am very happy with this.  One of my buddies Mike Sinclair trained with me today.  He's about 260lbs and looking to compete in the 242's.  He is a strong puller and bencher.  Pulled 725 for 5 singles and they looked good.  I am hoping to pull around his goal in June(he's competing as well).  We both want to pull above 760lb and dabble closer to 800.


I want to do 385 plus 30lbs chains for triples today.

Bench Press: 135x8, 185x5, 225x5, 275x3, 315x2, 365x1, 385x1, 385+30lbs chains x2(went for 3 but couldn't lock it out.  390lbs+30lbs chains x 2reps x 5 sets, 330 x 5 paused x 5 sets

Ring Dips x 25
w Ring chins x 16
w Ring Pull Aparts x 20
All x 3 sets

Cuban Cleans: 10's x 33 x 2 sets


Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 625 x 3 reps x 4 sets
Box Jumps: 5 x 5

BOOOOM!!  I am content with this.  Let's see how the 655lb singles go on Saturday.


Bench Press: 355+60lbs chains x 3 reps x 8 sets, 325 x 5 paused x 5 sets

Ring Dips x 21
w Ring Chins x 15
w Ring Pull Aparts x 20
ALL x 4 sets

Cuban Cleans 10's x 40 reps

Sunday, May 1, 2011

T-LOG: FRIapr29-SATapr30

SATURDAY, APRIL 30th, 2011

Front Squat: 135x5, 225x3, 315x2
Back Squat: 405x2, 455x1, 495x1, 545x1, (add belt) 585x1, 615x1, 640lbs x 1 rep x 10 sets
Box Jumps: 5 x 5

All in all a pretty good day.  The workout took a little bit too long because I was sharing the rack with Willie and Kade and changing the weights frequently slowed things down.  These long rests probably helped me with the latter sets.  So far, my squat is feeling as tho it is slowly coming back.  As I continue to re-introduce the heavier poundages onto my back, and continue to do multiple sets with them, I am confident that my body will remember what needs to be done.....

FRIDAY, APRIL 29th, 2011

My shoulder is still feeling a little bit unstable from the 48kg turkish get up drop.  So I am playing it by ear. Ideally, I would like to do some singles with 415 in the bench press but we will see.  *** Note my wrist has been bothering me from doing so much handstand assistance work this past couple weeks that holding weight really hurts.

Bench Press: 135x8, 225x5, 275x4, 315x2, 365 x 5 x 5 
My wrist was the limiting factor, as some as I unracked 365 and felt the pain in my wrist I knew that I did not want to go any heavier.

(Ring Dips x 20 w Ring Pull Aparts x 20) x 4 sets

(Handstand on knuckles for 30s holds w 10lb cuban cleans x 25) x 3 sets