Jailhouse Journal

JailHouse · 11-11-2008, 09:05 PM

Quote:

Originally Posted by lucifuge

looking good JH.
I agree about the wrist wraps, I use them for all my presses.

thanks luc, im going to go for a nice pr on thur and those will help.

JailHouse · 11-11-2008, 09:08 PM

Dead Cleans
135x3
185x2
205x1
220xfail

Front Squats
135x5
185x3
245x2, 2, 2

Hammer Strength Deads
225x10
315x4, 10, 8

Leg Ext
90x10, 10, 10

I had to make today quick.

I sux at cleans I cant break in to the 225 zone.

Ive been wanting to try the hammer deads. The machine has a unnatural feel, I had to stop early the first set.

JailHouse · 11-13-2008, 08:50 PM

Bench Press
45x15, 15
95x6
135x3
205x2
225x1
245x3 pr
250x2 pr

Reverse Grip Bench Press
95x7
135x7, 7, 7

Tate Press
50x7, 7

Skull Crushers
90x7, 7

Hang Cleans
95x7, 7, 7, 7

Face Pulls
80x15, 15, 15

Standing AB Pulldowns
60x30, 30, 30

I had a pre work out drink and I think it helped a lot with focus.

I was surprised about the bench, I originally was going to try 245 for a double but the first 2 came up easy so I went for the triple and got it. On the 250 set the first one came up nice and the second rep was a grinder.

That was my first time trying the reverse grip. 135 was way too easy ill increase the weight a good amount next time.

I think the wrist wraps helped alot today.

**Gazhole** · 11-14-2008, 08:57 AM

Congrats on the PR!

Really good workout, i havent done facepulls in a long time.

What you use equipment-wise to do them?

JailHouse · 11-14-2008, 05:13 PM

Quote:

Originally Posted by Gazhole

Congrats on the PR!

Really good workout, i havent done facepulls in a long time.

What you use equipment-wise to do them?

I just use the rope and adjust the cable pulley for my height, its a pretty good movement.

JailHouse · 11-14-2008, 05:20 PM

Box Squat (1in Above Parallel)
45x15
135x6
205x3
225x3
275x3
335x5
355x5 pr
365x3 pr

Uni Leg Curls
35x7, 7, 7, 7

DB SLDL
100x7, 7, 7

DB Rows Unsupported (Straps Used)
100x7, 7, 7, 7

Hammer Curls
25x20, 20, 20

Planks
+35x2 sets total time=2min

Nice work out today. The rows where way easier with the straps, I guess cuz I didn't have to put some much effort in the grip I could just focus on the lift. Usually I try not to use them but my hands were so sweaty I didn't want to fail the lift because of the grip

The weighted planks were a first and ill defiantly be doing those again.

JailHouse · 11-17-2008, 05:12 PM

Speed Bench
45x15, 15
95x3
115x3, 3, 3
115x3, 3, 3
135x3, 3, 3

Flat DB Bench
40x25, 25

Skull Crushers
50x15, 15, 15, 15

Rear Delt Raise
25x12, 12

Front Raise
35x12, 12

Face Pulls
90x10, 10, 10

Hanging Leg Raises
6, 6, 6, 6

Pretty boring session

JailHouse · 11-18-2008, 08:35 PM

Box Squats (1in Above Parallel)
45x15
135x6
225x3
275x3
315x1
365x1
385x1 pr

Uni Leg Curls
50x5, 5 pr
50x5, 5

DB SLDL
110x5, 5, 5 pr

DB Rows Unsupported (Straps Used)
110x5, 5 pr
110x5, 5

BB Hammer Curls (Bar+40)
14, 12, 8

Planks
+45x3 sets

This was an eventful work out.

The box squats where some what easy, I didn't want to over do it because my back was still sore from the last time I did these. According to the format I'm following I'm supposed to do the same ME move 2 weeks in a row.

I didn't realize how much straps help with the DB rows 110 came up easy, I still didn't want to over do it.

Weighted planks are the shit. I recommend any one who reads this to try them, they are not for the weak.

**Gazhole** · 11-20-2008, 07:32 AM

Shittonnes of PRs again

Really nice, dude. You're kicking the shit out of this program.

JailHouse · 12-03-2008, 12:07 PM

Bench Press
45x15, 15
135x3
185x3
225x1
245x1
255x1 pr
260x1 pr

Reverse Grip BP
95x7
155x7, 7, 7 pr

Tate Press
55x6, 3 pr

Skull Crushers
90x5, 3

Clean and Press
95x7, 7, 7

Face Pulls
80x10, 15, 15

Standing AB Pulldowns
70x20, 15, 10

I had a few other work outs i havent posted that i cant find

JailHouse · 12-03-2008, 12:15 PM

I had to move out of my parents house so im in an odd situation. Ive been trying to keep lifting westside but with the heavy weight and my diet suxing now, I keep getting bad back cramps when I go heavy on the deads and squats. So Im going to change back to a mon, wed, fri split using p/rr/s for now. Im thinking mon- horizontal push/pull, wed-legs, fri- vertical push/pull.

Im also going to have to lower the cals because im not going to have the time or money to constantly stuff my face with healthy food.

katt · 12-04-2008, 06:42 AM

Yeah, that's one thing about it,, eating healthy does take alot of food..

But you could get by with some low cost basics like rice & yams, and we usually shop the sales on chicken

Sorry to hear about your back

the other half · 12-05-2008, 11:28 AM

what the fuck dude. you been taking a huge ass cycle since we been gone r somethin.

those numbers are awesome.

and about using the straps. if you watch any strongman comps. they all use them. i like them because you can really con. on the muscle. there are plenty of ways to get the hand strength, but you cant get a big back without the big weights.

i see you are going thru some changes agian. you will come out alright. from what we have seen here on the board, it seems like you are pretty head strong, and at least you never give up the iron in hard times. i think that is good.

lucifuge · 12-08-2008, 08:24 PM

Where you at JH?

Rubes11 · 12-08-2008, 09:11 PM

yeah man where are ya?

JailHouse · 01-31-2009, 12:10 PM

Whats up every one?.... I haven’t touched a weight for about 4-5 weeks. But I’m getting back in the game again.

JailHouse · 01-31-2009, 12:15 PM

BENCH PRESS
WARMUPS
185X12
225X3
205X4

SUMO DEADS
WARMUPS
225X8
315X8

SQUATS
WARMUPS
185X5
225X4

PUSH JERKS
WARMUPS
135X3
155X3

Thats it... I took it easy. Im gonna do some thing like this mon, wed, and fri all next week just to get used to things again. After that ill go back to the same westside routine I was doing before.

Rubes11 · 01-31-2009, 02:57 PM

nice to see ya back bud

11-11-2008, 09:08 PM	#932
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	Dead Asst 11/11 Dead Cleans 135x3 185x2 205x1 220xfail Front Squats 135x5 185x3 245x2, 2, 2 Hammer Strength Deads 225x10 315x4, 10, 8 Leg Ext 90x10, 10, 10 I had to make today quick. I sux at cleans I cant break in to the 225 zone. Ive been wanting to try the hammer deads. The machine has a unnatural feel, I had to stop early the first set. Jailhouse Journal

11-13-2008, 08:50 PM	#933
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	ME Bench 11/13 Bench Press 45x15, 15 95x6 135x3 205x2 225x1 245x3 pr 250x2 pr Reverse Grip Bench Press 95x7 135x7, 7, 7 Tate Press 50x7, 7 Skull Crushers 90x7, 7 Hang Cleans 95x7, 7, 7, 7 Face Pulls 80x15, 15, 15 Standing AB Pulldowns 60x30, 30, 30 I had a pre work out drink and I think it helped a lot with focus. I was surprised about the bench, I originally was going to try 245 for a double but the first 2 came up easy so I went for the triple and got it. On the 250 set the first one came up nice and the second rep was a grinder. That was my first time trying the reverse grip. 135 was way too easy ill increase the weight a good amount next time. I think the wrist wraps helped alot today. Jailhouse Journal

11-14-2008, 08:57 AM	#934
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,002 Photos: 19	Congrats on the PR! Really good workout, i havent done facepulls in a long time. What you use equipment-wise to do them? http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

11-14-2008, 05:20 PM	#936
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	ME Squat 11/14 Box Squat (1in Above Parallel) 45x15 135x6 205x3 225x3 275x3 335x5 355x5 pr 365x3 pr Uni Leg Curls 35x7, 7, 7, 7 DB SLDL 100x7, 7, 7 DB Rows Unsupported (Straps Used) 100x7, 7, 7, 7 Hammer Curls 25x20, 20, 20 Planks +35x2 sets total time=2min Nice work out today. The rows where way easier with the straps, I guess cuz I didn't have to put some much effort in the grip I could just focus on the lift. Usually I try not to use them but my hands were so sweaty I didn't want to fail the lift because of the grip The weighted planks were a first and ill defiantly be doing those again. Jailhouse Journal

11-17-2008, 05:12 PM	#937
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	DE Bench 11/17 Speed Bench 45x15, 15 95x3 115x3, 3, 3 115x3, 3, 3 135x3, 3, 3 Flat DB Bench 40x25, 25 Skull Crushers 50x15, 15, 15, 15 Rear Delt Raise 25x12, 12 Front Raise 35x12, 12 Face Pulls 90x10, 10, 10 Hanging Leg Raises 6, 6, 6, 6 Pretty boring session Jailhouse Journal

11-18-2008, 08:35 PM	#938
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	ME Squat 11/18 Box Squats (1in Above Parallel) 45x15 135x6 225x3 275x3 315x1 365x1 385x1 pr Uni Leg Curls 50x5, 5 pr 50x5, 5 DB SLDL 110x5, 5, 5 pr DB Rows Unsupported (Straps Used) 110x5, 5 pr 110x5, 5 BB Hammer Curls (Bar+40) 14, 12, 8 Planks +45x3 sets This was an eventful work out. The box squats where some what easy, I didn't want to over do it because my back was still sore from the last time I did these. According to the format I'm following I'm supposed to do the same ME move 2 weeks in a row. I didn't realize how much straps help with the DB rows 110 came up easy, I still didn't want to over do it. Weighted planks are the shit. I recommend any one who reads this to try them, they are not for the weak. Jailhouse Journal

11-20-2008, 07:32 AM	#939
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,002 Photos: 19	Shittonnes of PRs again Really nice, dude. You're kicking the shit out of this program. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

12-03-2008, 12:07 PM	#940
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	ME Bench 11/20 Bench Press 45x15, 15 135x3 185x3 225x1 245x1 255x1 pr 260x1 pr Reverse Grip BP 95x7 155x7, 7, 7 pr Tate Press 55x6, 3 pr Skull Crushers 90x5, 3 Clean and Press 95x7, 7, 7 Face Pulls 80x10, 15, 15 Standing AB Pulldowns 70x20, 15, 10 I had a few other work outs i havent posted that i cant find Jailhouse Journal

12-03-2008, 12:15 PM	#941
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	update I had to move out of my parents house so im in an odd situation. Ive been trying to keep lifting westside but with the heavy weight and my diet suxing now, I keep getting bad back cramps when I go heavy on the deads and squats. So Im going to change back to a mon, wed, fri split using p/rr/s for now. Im thinking mon- horizontal push/pull, wed-legs, fri- vertical push/pull. Im also going to have to lower the cals because im not going to have the time or money to constantly stuff my face with healthy food. Jailhouse Journal

12-04-2008, 06:42 AM	#942
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Yeah, that's one thing about it,, eating healthy does take alot of food.. But you could get by with some low cost basics like rice & yams, and we usually shop the sales on chicken Sorry to hear about your back

12-05-2008, 11:28 AM	#943
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,511 Photos: 6	what the fuck dude. you been taking a huge ass cycle since we been gone r somethin. those numbers are awesome. and about using the straps. if you watch any strongman comps. they all use them. i like them because you can really con. on the muscle. there are plenty of ways to get the hand strength, but you cant get a big back without the big weights. i see you are going thru some changes agian. you will come out alright. from what we have seen here on the board, it seems like you are pretty head strong, and at least you never give up the iron in hard times. i think that is good. "katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

12-08-2008, 08:24 PM	#944
lucifuge 100 Proof Chaos Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 1,474 Photos: 14	Where you at JH?

12-08-2008, 09:11 PM	#945
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	yeah man where are ya? 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

01-31-2009, 12:10 PM	#946
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	Whats up every one?.... I haven’t touched a weight for about 4-5 weeks. But I’m getting back in the game again. Jailhouse Journal

01-31-2009, 12:15 PM	#947
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	BENCH PRESS WARMUPS 185X12 225X3 205X4 SUMO DEADS WARMUPS 225X8 315X8 SQUATS WARMUPS 185X5 225X4 PUSH JERKS WARMUPS 135X3 155X3 Thats it... I took it easy. Im gonna do some thing like this mon, wed, and fri all next week just to get used to things again. After that ill go back to the same westside routine I was doing before. Jailhouse Journal

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01-31-2009, 02:57 PM	#948
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	nice to see ya back bud 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20