Workin on my JACK

[Diesel_250]

NOV 23/09 Upper body

Warm up
Stretching, rotator cuff rehab stuff

Barbell curls
65 x 10
65 x 10
65 x 10

Cardio clean and press 45 sec rest between sets
135 x 10
135 x 10

Incline press
95 x 10
135 x 10
185 x 5
205 x 5
225 x 5

Close grip bench
135 x 10
155 x 8
185 x 5
205 x 5
225 x 5

Chin ups (L sit position)
BW x 8
BW x 8
BW x 8

Pretty good training session. Lifts felt pretty explosive.

[Diesel_250]

455lb deadlift PR x 1 from a few weeks ago.

http://www.youtube.com/user/RobbyG88

[Rhinobolt10]

You started a training session with barbell curls?

You should be ashamed of yourself.

[Diesel_250]

just for blood flow and to warm up my bis I swear.

[Diesel_250]

NOV 24/09 Squats

Warm up, Stretch, Roller

Squats
135 x 8
135 x 8
135 x 8
185 x 5
225 x 5
275 x 5
315 x 5, Last rep turned into a Good Morning as my spotter was afraid to get his grind on in a public gym.

Glute Ham Raises
BW x 6
BW x 6

These did not go so well, my calves and hammies cramped up and I was unable to do more. I chalk it up to poor hydration and shitty nutrition today.

sauna and more muscle rolling with "the stick", left IT band is still tight but seems to be loosening up.

[natenator]

where do you get this stick that you speak of?

[Diesel_250]

where do you get this stick that you speak of?


I got mine from the Running Room. You can also order them online from Westside Barbell.

[Adonis13]

Diesel gave me a massage with it a few weeks ago. it was sexy

[Diesel_250]

So I am gonna give Jim Wendler's 5, 3, 1 a go. Today was my first session following it. Today was 3 x 5 for deadlifts

NOV 25/09

Warm up, stretch, roller

Seated good mornings
95 x 10
95 x 10
95 x 10
95 x 10

Back is feeling pretty decent today

Deadlifts
135x10
185x10
225x10

time to get at it now

315x5
335x5
350x5

Focused on technique, reset every rep no bouncing or cheating.

[Talo]

I'm not sure I get your workout . I thought you were going to do the 5/3/1 ? First you started with GM's , but then you did 3x10 Deadlifts. Am I missing something ? Were those just your warmups ? Did you do any assessory work after your deads ?

What is your 1RM , just wondering where your starting point is with this program.

sorry for all the questions :)

[Diesel_250]

I'm not sure I get your workout . I thought you were going to do the 5/3/1 ? First you started with GM's , but then you did 3x10 Deadlifts. Am I missing something ? Were those just your warmups ? Did you do any assessory work after your deads ?

What is your 1RM , just wondering where your starting point is with this program.

sorry for all the questions :)

1st off I was a little pressed for time so I had to skip the accessory work for today. the seated good morning were just to get my lower back, SI joints, and hammies ready for deadlifts.

the first 3 sets of 10 were just warm up. the last 3 sets were from the 5/3/1

this was technically week 1 so 3 set of 5 (75%, 80%, 85%)

My 1RM for deadlifts is 455lbs but from the feed back from my vid I have more in me. with the 5/3/1 I used 90% of my 1RM to figure out my weights. The excel calculator does it for you automatically. that being said my training 1RM for deadlift is 409.5lbs.

[Talo]

Gotcha.

I noticed that spreadsheet you posted . I saved it and will be using it. Thanks

[Diesel_250]

I can't take credit for the spreadsheet, it was posted by somebody else, I just modified the percents.

[Diesel_250]

NOV 28/09

Warm up, stretch, roller
Log Press/warm up/working on form and getting my technique down
152 x 7
152 x 7
152 x 3
152 x 3
152 x 5

Close geip bench
135 x 10
185 x 8
205 x 5
220 x 5
230 x 6

Pull ups
BW x 8
BW x 6
BW x 8
BW x 8

Dumbbell curls
40 x 6/ea arm
40 x 6/ea arm
40 x 6/ea arm

[Diesel_250]

NOV 30/09 (bullshit day)

15mins on the bike

Hanging leg raises
BW x 15
BW x 12
BW x 12
BW x 12

Treadmill

walk 2mins/run 3mins for a total of 12 mins

Sauna

More or less I went to the gym for a sauna and decided to do a few bullshit things to kill time.

[Diesel_250]

DEC 1/09

Warm up/stretch/roller

Seated Good Mornings
115 x 10
115 x 10
115 x 10
115 x 10

Deadlift
135 x 10
185 x 10
225 x 10

360 x 3
385 x 3
405 x 3

Front Squats
135 x 8
155 x 8
185 x 8

Glute Ham Raises
BW x 6
BW x 6
BW x 6

Conan's Hold
240 x 10 secs
240 x 10 secs

Started to feel a pinching in my lower back so I shut'er down here.

[Diesel_250]

DEC 2/09

Warm up/Stretch

Muscle Snatch
135 x 8
135 x 8
135 x 8

Close Grip Bench
135 x 10
185 x 8
205 x 5
235 x 3
250 x 3
260 x 3

Trap Bar Shrugs
135 x 12
225 x 12
315 x 10

Lateral Raises
30 x 10
30 x 10
30 x 10

Rock Press
#1 rock x 10/ea arm
#1 rock x 10/ea arm

Barbell Curls
75 x 10
75 x 10
75 x 10

[Diesel_250]

DEC 4/09

Warm up/stretch/roller

Log Press (Full body warm up)
152 x 8
152 x 8
152 x 8

Squats
135 x 10
185 x 8
225 x 5
295 x 3
305 x 3
325 x 4

Finish up early, had to go to my wife's Xmas party.

[Talo]

Have fun.

[Diesel_250]

Have fun.

Thanks Bro

[Diesel_250]

Dec 7/09

warm up/stretch/roller

Hammer curls (blood flow)
30 x 12
30 x 12
30 x 12

DB Snatches
40 x 10R 10L
55 x 10R 10L
75 x 5R 5L

Log Press
152 x 5
172 x 3
182 x 3
192 x 3

Viking Press
50 x 10
140 x 8
165 x 5
190 x 1

Shrugs (Yoke Raises)
225 x 12
315 x 12
405 x 8

Rock Press
#1 Rock 10R 10L
#1 Rock 10R 10L
#1 Rock 10R 10L

[Diesel_250]

DEC 9/09

Warm up/stretch/roller

Seated good mornings
135 x 10
135 x 10
135 x 10

Log clean and press
152 x 5
152 x 5
152 x 5

Deadlift
135 x 10
225 x 8
275 x 5
340 x 5
385 x 3
430 x 3

GHR
8 reps
8 reps
8 reps

Roman chair sit ups
30 reps
20 reps (arms straight over head)
20 reps (arms crossed over chest)

Hanging leg raises
12 reps
12 reps

[Diesel_250]

DEC 12/09

Warm up/stretch

Muscle snatch
135 x 8
135 x 8
135 x 8

Close grip bench
135 x 10
185 x 8
225 x 5
250 x 3
280 x 3

Shrugs
135 x 15
225 x 12
315 x 12
405 x 12

Dips
BW x 10
BW x 10
BW x 10

Lateral raise
30 x 10
30 x 10
30 x 10

barbell curls
75 x 10
75 x 10
75 x 8

[Diesel_250]

DEC 14/09

Warm up/stretch/roller

Seated good mornings
135 x 12
135 x 12
135 x 12
135 x 12

Squats
135 x 10
185 x 8
275 x 5
305 x 3
365 x 2 PR!!!
375 x 1 PR!!!
190 x 12

SLDL with 3" AXEL
135 x 10
135 x 10
135 x 10

[Diesel_250]

DEC 17/09

Warm up/stretch/roller

Hammer curls (blood flow)
30 x 12
30 x 12
30 x 12

DB shoulder press (light to loosen shoulders)
30 x 12
30 x 12
30 x 12

Log press (1 clean)(shoulders a bit beat up today)
162 x 5
182 x 3
202 x MISS (****ed up my form)
202 x 1 (2nd rep wouldn't go)

Incline press
135 x 10
155 x 10
185 x 8
205 x 6
225 x 3 (1 forced rep)

[Dallas Hogan]

CONGRATS ON THE SQT PR! good thing somebody pushed you via text msg.:a+

[Diesel_250]

CONGRATS ON THE SQT PR! good thing somebody pushed you via text msg.:a+

YES, YES. Thank you for the words of encouragement to unhoop my head LOL

[Diesel_250]

Been a bit busy, haven't had a chance to update but here we go.

[Diesel_250]

DEC 19/09

Warm up, Stretch, Roller

Hammer curls
30 x 12
30 x 12
30 x 12

Log clean and press
152 x 5
152 x 5
152 x 5

Close grip bench
135 x 10
135 x 10
185 x 8
225 x 5
245 x 5
255 x 5

Rolling tri ext.
30 x 10
40 x 7

[Diesel_250]

DEC 20/09

Log clean and press
152 x 8
152 x 8
152 x 8

Squats
135 x 3 (hip flexor is very mangled)

Good mornings
135 x 8
185 x 8
225 x 8
225 x 8

Sumo deadlifts (first time doing these)
135 x 10
135 x 10
135 x 10
135 x 10

[Diesel_250]

DEC 27/10

Warm up/Stretch/Roller

rotator cuff rehab exercises 15 reps ea arm

Hammer curls
30 x 12
30 x 12
30 x 12

Viking press
50 x 10
50 x 10
50 x 10

Log clean and press
152 x 6
172 x 8
172 x 8
172 x 4

Shrugs
135 x 12
225 x 12
315 x 12
405 x 12

Laterals
30 x10
30 x 10

[Diesel_250]

DEC 28/09

Deadlift
225 x 8
225 x 8
315 x 5
405 x 1
405 x 1
475 x miss
475 x miss
475 x miss
460 x miss

Good mornings
135 x 10
135 x 10
185 x 10
225 x 10
225 x 10

Bag squats
135 x 8
185 x 8
225 x 8

GHR
BW x 5
BW x 5

[Diesel_250]

DEC 30/09

Warm up/Stretch/Roller

DB cleans
30 x 10
30 x 10
30 x 10

Hammer curls
30 x 12
30 x 12
30 x 12

Close grip bench
135 x 10
185 x 8
225 x 5
240 x 5
255 x 6

Incline log press from the pins
152 x 10
172 x 10
192 x 10
202 x 10
222 x 10
242 x 8
252 x 6

Viking press
90 x 8
140 x 8
160 x 7
180 x 8

Shrugs
225 x 12
315 x 12

[Diesel_250]

JAN 9/10

Warm up/Stretch/Roller

Hammer curls
30 x 12
30 x 12
30 x 12

DB cleans
30 x 12
35 x 12
40 x 12

Log clean and press
152 x 5
172 x 5
182 x 5
192 x 2

Incline log press
152 x 10
202 x 10

[Diesel_250]

JAN 13/10

Warm up/Stretch/Roller

Rotator cuff rehab

Close grip bench
135 x 10
185 x 8
225 x 5
240 x 3
255 x 3
275 x 4

Incline DB press
75 x 10
75 x 10
75 x 10
75 x 10

Viking press
100 x 10
100 x 10
100 x 10

[Diesel_250]

JAN 17/10

Warm up/Stretch/Roller

Rack pulls
135 x 10
185 x 10
225 x 8
315 x 6
365 x 5
405 x 5
425 x 5

Bag squats
135 x 10
185 x 10
225 x 1o

Good morning
135 x 10
185 x 10

[Talo]

How high were the rack pulls ?

[Diesel_250]

Just below the knee

[Dallas Hogan]

dont lie! post a vid or Im gonna re-name you.........DREMEN:mock

[Diesel_250]

Vids to follow if Big Nasty ever uploads them.

[Diesel_250]

JAN 17/10

Warm up/Stretch

Log 1 clean and press
152 x 5
152 x 5
152 x 5
192 x 3
202 x 3
207 x 3

Z presses from the 6th hole
152 x 5
152 x 5
152 x 5
152 x 5

Bent over row
135 x 10
185 x 10
225 x 10

[Diesel_250]

JAN 22/10

Dynamic stretch

Deadlift from a 3.5" deficit
135 x 10
185 x 10
225 x 8
275 x 5
315 x 3
365 x 3
405 x 3
430 x 3
455 x 2

GHR
BW x 5

[Diesel_250]

JAN 24/10

Dynamic stretch/warm up

Rotator cuff rehab 15/arm

Close grip bench
135 x 10
185 x 8
225 x 5
250 x 3
295 x 3

Viking press
100x 10
150 x 8
200 x 3

[Diesel_250]

JAN 26/10

Warm up/Dynamic stretch

Rack pulls
185 x 10
225 x 10
315 x 5
365 x 3
405 x 3
455 x 3
495 x 3 PR
http://www.youtube.com/user/RobbyG88#p/a/u/1/7mj1NyeaCq8
520 x 1 PR
http://www.youtube.com/user/RobbyG88#p/a/u/0/LRbVoZALmDA

Bag squats
135 x 10
185 x 10
225 x 10
275 x 3 Lower back really starting to feel grizzled up now.

[Adonis13]

congrats on the PR bro, makin good gains

[M-Rods]

Great work man!!!

Kill that shit!!!

[Diesel_250]

Thanks boys !!!!!!

[Diesel_250]

JAN 28/10

Dynamic Stretches/Warm up

Hammer curls SS DB overhead press
30 x 12
30 x 12
30 x 12

Viking Press
100 x 10
150 x 8
200 x 5
220 x 5
250 x 5
http://www.youtube.com/user/RobbyG88#p/f/1/e409Qo6Qi3o
270 x miss
270 x 2

Atlas stones 48", 54", 60"
265 x 3
265 x 3

T-Bar high pulls
50 x 10
75 x 10
100 x 10
125 x 10

roman chair decline situps
10 sets of 10

[Diesel_250]

FEB 4/10

Dynamic stretch/Warm up

Hammer curls
30 x 10
30 x 10
30 x 10

Deadlift from deficit
135 x 10
225 x 5
315 x 5
405 x 3
455 x 1
475 x 1 PR
http://www.youtube.com/user/RobbyG88#p/f/0/oXXv03OpCdQ

Pull Throughs
50 x 10
100 x 10
150 x 10
200 x 10

GHR
BW x 8
BW x 8
BW x 8

[Rhinobolt10]

500 is gonna go real soon.

[Diesel_250]

500 is gonna go real soon.

I hope so, that is the plan. I think after I pull 500 I may start playin around with a suit.

[Diesel_250]

FEB 6/10

Dynamic Stretch

Hammer curls SS DB overhead press
30 x 10
30 x 10
30 x 10

Log Press 1 clean
152 x 8
152 x 8
172 x 5
192 x 3
222 x 2 PR

Z Presses with Axle
130 x 8
130 x 8
130 x 8
130 x 8

Shrugs
135 x 12
225 x 12
315 x 12
405 x 12
495 x 6

[Diesel_250]

FEB 11/10

Dynamic Stretch

Rack pulls
135 x 10
185 x 8
225 x 5
295 x 5
315 x 5
335 x 5

Pull throughs
50 x 10
100 x 10
150 x 10
200 x 10

Atlas stone to 48"
265 x 3
265 x 3

[Diesel_250]

FEB 12/10

Dynamic Stretch

Alt. DB curls
30 x 10
30 x 10
30 x 10

Incline close grip
95 x 10
95 x 10
135 x 8
185 x 5
205 x 5
210 x 5

Viking press
90 x 12
90 x 12
90 x 8

Side bends
75 x 10/ea side
75 x 10/ea side
75 x 10/ea side

[Rhinobolt10]

i hear somebody pulled 500.

Way to go dude!!

[Diesel_250]

i hear somebody pulled 500.

Way to go dude!!

SURE DID BRO!!!!!!!! I was just trying to get my log caught up before I posted it. I will post in the Powerlifting/Strongman section first and on OSM.

Thanks fo the compliment.