Jailhouse Journal

[JailHouse]

ME Deads 10/24

SUMO DEADS
135x6
205x3
225x2
315x1
405x1 pr
410xFAIL

DB SLDL
100x5, 5, 5 pr

UNI LYING LEG CURLS
40x7(L), 7(R)
40x7(L), 7(R)

ONE ARM DB ROWS UNSUPPORTED
95x7(L), 7(R)
95x7(L), 7(R) pr

DECLINE SIT UPS
+65x10, 10, 10



I got 4 plates finally, my old pr was 395. 410 came about 2 inches off the ground then I gave up. No straps used today so that was a big improvement.

 

[lucifuge]

NICE work JH!
getting strong buddy.

 

[JailHouse]

Thanks Bro! Things are coming along.

 

[Rubes11]

damn nice deads

 

[JailHouse]

damn nice deads

Thankd Rubs.

Ive been sitting at 180-182 pounds for the last 2 weeks, thats with 3500 cals. Starting today I'm moving up to 4000 cals, trying to hit 190 pounds.

 

[Rubes11]

good luck on putting on the weight. im trying to loose some right now because its wrestling season im sitting at 168 and need to get down to 160

 

[JailHouse]

good luck on putting on the weight. im trying to loose some right now because its wrestling season im sitting at 168 and need to get down to 160

Nice I hope they dont put u with the 200 pounders like they did last year lol. Do you have a cutting plan?

 

[JailHouse]

Bench Asst 10/27

STANDING MILITARY PRESS
45x10
95x3
135x2
155x4 pr
145x6 pr

WIDEGRIP PULLUPS
+25x4, 4, 4

DIPS
+25x10, 10, 10

BB BENT ROWS
95x5
165x5, 5, 5 pr

*LIGHT CLEANS*


Felt good today. Bw is 182 today.

 

[Rubes11]

Nice I hope they dont put u with the 200 pounders like they did last year lol. Do you have a cutting plan?

yeah cut down on how much i eat and run like a mother fooker.

 

[JailHouse]

Squat Asst 10/28

Front Squats
95x3
135x3
185x3
225x1
245x1
275x1 pr

Goodmornings
95x3
135x3
155x3
195x3 pr

Leg Ext
70x12
45x20, 15

BB Shrugs
265x8, 4, 6

BB Curls
45x5
85x5, 5, 5

Hanging leg raise
8, 8, 8, 8



The front squat pr was a grinder.

The GMs are up 5 pounds.

The shrug reps are all over the place because I was playing with different grips.

Bw is 181 today.

 

[HeavyBomber]

Damn, nice front squat.

 

[nadirmg]

Agreed. Front squats and good mornings are looking very good.

 

[Rubes11]

very nice front squat.

 

[JailHouse]

Damn, nice front squat.

Agreed. Front squats and good mornings are looking very good.

very nice front squat.

Thanks guys. These front squats are helping me a lot with my squatting depth.

 

[lucifuge]

275 fronts!
brutal

 

[JailHouse]

ME Bench 10/30

BB BENCH PRESS
45x15, 15
95x6
135x3
185x2
225x1
260xFAIL
255xFAIL
225x4+1spot pr
205x9 pr

TATE PRESS
45x7, 7, 7

PUSH JERK
135x5
185x3 pr



I got in a argument this morning that pissed me off, than I forgot my mp3 player so I couldnt get in the zone with all that going on. I was close to getting that 260, about 5 more inches and I would have got it.

I wasnt even suposed to do push jerks but fuck it the bench fucked up my hole day.

 

[fufu]

nice front squat!

 

[Gazhole]

Nice everything

Good Mornings are also pretty sick, man!

 

[fufu]

good work regardless, you still hit some PR's.

 

[JailHouse]

nice front squat!

Nice everything

Good Mornings are also pretty sick, man!

good work regardless, you still hit some PR's.

Thanks bros. I think I burnt my self hard that week from hitting so many low rep prs. I'm hitting some vary light DE days this week.

 

[JailHouse]

ME Squat 10/31

Back Squats
135x3
185x3
225x1
275x1
315x1
325x1 pr
295x1

Power Clean
95x3
135x3
185xdrop
185x1
205x1

One Arm DB Rows
100x7, 7
100x7, 7 pr

Hammer Curls
40x10, 10, 10

Decline rotations
10x20, 12

 

[JailHouse]

DE Bench 11/3

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

Flat DB Bench
30x50

Bent Rear Delt Raise
20x10, 10

Front Raise
30x10, 10

Face Pulls
40x10, 10, 10

Decline Situps
BWx50

 

[Rubes11]

good job on the squats

 

[JailHouse]

DE Deads 11/4

Clean Pulls
135x2
175x2
185x2
205x2
225x2

Goodmornings
95x12
115x12
135x12

Leg Ext
50x25, 25

Uni Leg Curls
25x12, 12
25x12, 12

Shrugs
245x12, 12, 12

BB Curls
75x12, 12, 8

Standing Ab Work



Body weight is 185, this is the heaviest ive ever been.

 

[JailHouse]

ME Bench 11/5

BB Bench Press
45x15, 15
95x6
135x3
185x2
205x2
235x3, 3 pr

Partial Press (Low End)
215x5, 5, 3

BB Bent Rows
95x5
155x8, 8, 8 Pr

Skull Crushers
100x4, 2 pr

Tate Press
50x5, 5 pr

Decline Situps
70x5, 5, 5

DB Snatch
70x12



I hit the tris hard today.

Ive been eating 5000cals since mon. Its a fukin chore to eat this much I'm sick of bulking.

 

[JailHouse]

ME Deads 11/7

5in Platform Deads
135x3
205x3
255x3
295x3 pr
305x3 pr

Hypers
10, 10, 10

Uni leg curls
30x10, 10
30x10, 10

DB Rows (supported)
60x10, 10
60x10, 10

BB Curls
45x5
95x5, 5, 5

Hang Leg Raise
5, 5, 5, 5




My last pr for platform deads was 275x3, that was a long time ago.

I went pretty light on the rest of the stuff because I'm still sore from Tuesday.

Body weight was 186 today.

 

[Rubes11]

lookin strong and looks like your putting on that weight that you wanted keep on workin hard

 

[JailHouse]

lookin strong and looks like your putting on that weight that you wanted keep on workin hard

Thanks Rubs. Starting today I'm taking a short term break from dieting hard. Ive been working a lot and its hard to get 4000-5000 cals with long days.

 

[JailHouse]

Bench Asst 11/10

Standing BB Military Press
45x8
95x5
115x3
135x10pr
135x9, 8

BB Bent Rows
95x5
175x4, 4, 4 pr

Dips
+10x10, 10, 10

Wide Grip Pull Ups
+10x5, 5, 5

JM Press
35x10, 10, 10


I tried the wrist wraps today. I think they help keeping your wrist steady.

 

[lucifuge]

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