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Road to Arnold Sports Festival Raw

Fri, 11/21/2008 - 11:42am — jeff

11/17-after a week off 1st w/o
Squats
155x10
155x5
205x3
205x1
box squats 250 5x5
pause squats 200x3 3sec pause
Bench
work sets
1x6x250
2x5x265
2x4x265

I join a local gym to do my asst.w/o
leg press,leg curl,leg ext,wide grip pull downs,seated cable rows,back hype ext.cable cross-overs.
I will pay more attention on recovery this cycle...

‹ BIG DADDY'S TRAINING JOURNAL Superman ›
Fri, 11/21/2008 - 11:45am — jeff

11/19 Deads 135x5 225x3 315x2

11/19
Deads
135x5
225x3
315x2
work set 1x2x410
speed sets 8x3@325 =90 sec rest b/w sets
felt good

Sun, 11/23/2008 - 5:18pm — jeff

11/23 Squats 145x10 145x5 210

11/23
Squats
145x10
145x5
210x3
210x1
270 5x5 box squats
220x5 3sec pause
Assist work:
leg press 4x10 x400
leg curl 4x10 x90
leg ext 4x10 x100

This is the first time i have used alot of assist work,wow was i hurting from last weeks.......

Mon, 11/24/2008 - 8:10pm — jeff

Bench barx15 135x10 185x5 225

Bench
barx15
135x10
185x5
225x3
w/s
280 2x3,
295 2x2,
330 x1
close grip
225 2x10
good day,330 with no lift off.

Thu, 11/27/2008 - 9:34pm — jeff

11/28 dl 225x3 315x3 405x2 43

11/28
dl
225x3
315x3
405x2
435x2=80%of new projected max-545
speed sets
8 sets x3 at 355 90 sec between
1 arm rows 65 3sets x8
under hand pull downs 120 3x8
back ext 3x8
low rows 130 3x8

Tue, 12/02/2008 - 12:04am — jeff

12/1= 13 weeks

12/1= 13 weeks out
Squats
145x10
145x1
225x3
225x1
290 5x5 box squats
240 x5 3sec pause
Bench
135x10
185x5
225x3
w/s
1x6x250
2x5x265
2x4x280

Fri, 12/05/2008 - 9:58pm — jeff

DEADS 12/5 135X10 ROWS 225X5

DEADS 12/5
135X10 ROWS
225X5 DL
315X3
405X1
465 1X2
SPEED SETS
380@6X3REPS

Mon, 12/08/2008 - 8:17pm — jeff

Squats

Squats 12/8
145x10
145x5
225x3
225x1
5x5 box x315
260x5 3 sec pause
leg curls 3x8x120
leg ext 3x8x120
leg press 3x8x400
back ext 3x8+35

Thu, 12/11/2008 - 10:54am — jeff

12/10 bench 135x10 185x5 225x

12/10
bench
135x10
185x5
225x5
255x1
295 2x3reps
315 2x2
neg-345
close grip
225 2x10

11 weeks out :}

Fri, 12/12/2008 - 3:43pm — Yukon

Jeff-are you on the roster

Jeff-are you on the roster to lift or on the alternate list? If alternate, how much notice do you get that you are on? Thats an awesome venue, i am very jealous! make us proud!

Fri, 12/12/2008 - 7:37pm — jeff

Yukon,I'm lifting at the

Yukon,I'm lifting at the Arnold and I will make us Proud......

Deads
135x10
225x5
315x1
405x1
435x1
I was going to to 495 but my back said NO,I tried.
Also my new squat shoes came in today, see on Monday how they feel.

Mon, 12/15/2008 - 10:00am — Yukon

Ahhh yes, I finally figured

Ahhh yes, I finally figured out the list on the usapl site. Your pretty high up the list by coeff Jeff. One thing was unclear tho, will the competition be by coefficient or weight class? look forward to following the training as you ramp up the weight!

Tue, 12/16/2008 - 12:42am — jeff

Yukon,compared to the rest

Yukon,compared to the rest my # is pretty low,comp.is by weight class and i think a master class,not sure,I will be content to tear it up on the big stage.Shit I will be 50 in june and I just started my career.LOL
12/15 Squats
w/ups [no belt used in any squat work so far]
work-sets
330 5x5-no box
280x5 3 sec pause
475x5 rack squats
Here are the shoes,they feel good.
http://www.vsathletics.com/product.php?xProd=1807&jssCart=85f40a41eb5234...

Wed, 12/17/2008 - 11:00pm — jeff

Bench 12/17 w-ups work

Bench 12/17
w-ups
work sets
1x6x265
2x5x280
1x4x295 fail set
close grip
2x10x235

Note: right arm is weaker then left at the end of work out, maybe some heavy db work? [right handed].

Fri, 12/19/2008 - 8:51pm — jeff

DL 12/19 60 MIN W/O 135X5

DL 12/19 60 MIN W/O
135X5 ROWS
225X5
315X3
365X1
405X1
WORK SETS
435 3X3
SPEED SETS 90 SEC REST BETWEEN SETS
350 3X3
Moved feet out past shoulders felt dam strong...good day

Sun, 12/28/2008 - 11:23am — jeff

Squats 12/22 w/ups work

Squats 12/22
w/ups
work sets
350 4x4
300x5 3 sec pause
500x5 rack squats
no belt required.................

Wed, 12/24/2008 - 10:26pm — jeff

12/24.........BENCH W-UPS 135

12/24.........BENCH
W-UPS
135X10
185X3
225X2
275X2
WORK SETS
295 2X3
340 2X1 WAS TO BE 330 2X2 BUT I CANT ADD
315 1X2
CLOSE GRIP
240 2X10
MERRY CHRISTMAS................

Fri, 12/26/2008 - 8:23pm — jeff

dl day

dl day 12/26
225X5
315X2
405X1
435X1
465 1X2
SPEED SETS
380 3X3

Mon, 12/29/2008 - 9:31pm — jeff

12/29 squats 9 weeks

12/29 squats 9 weeks out
w-ups
work sets
370 4x4
320 x5 3 sec pause
no belt
kids from the high school came over and had a great w/o.
Phil rotor, body wt.128 squatted 500. They have a meet on the 10th and with school closed the home gym fills the bill..

Wed, 12/31/2008 - 10:33pm — jeff

12/31 bench w-ups work

12/31 bench
w-ups
work sets
280 2x5
315 2x3
315 1x2 fail set needed 3 may lower 1rm
close grip
245 2x8
rt shoulder sore,ice
happy new year

Fri, 01/02/2009 - 8:20pm — jeff

1/2/09 light

1/2/09
light bench
135x10
155x5
175x3
210 2x8
deads
135x10
225x5
315x2
365x1
405x1
435x1
speed sets
385 3x3
low back pain,waaaaah,waaaah ice,hot tub..

Mon, 01/05/2009 - 10:25pm — jeff

1/5/09

1/5/09 SQUATS
W-UPS
WORK-SETS
390 4X4
340X4 3 SEC PAUSE
525X5 RACK SQUATS
NO BELT.............STRONG
It would be cool to see this old man lift at the Arnold w/o a belt..