623 replies to this topic

[Jack Allen]

Ok so I had to slow down my progression. Lets see how this goes

Monday volume at 75%

Squat
alternate bench and press
alternate halting DL and rack pulls

Wed - Speed day 5x3 at 50%

Squat
alternate bench and press
speed pulls

Fri PR day! workup to 1x3

Squat
alternate bench and press
DL



Monday

Squat 5x5x185
Press 5x5x 95
haltingDL 3x5x222.5

Wed

Squat 5x3x125
Bench 5x3x 85
speed pull 3x3x135

[Admin]

Good training Jack. Routine looks solid.

[Jack Allen]

Good training Jack. Routine looks solid.

Thanks Rob - here's today

Squat
Worked up to a PR at 1x3x227.5 It felt good

Press
Worked up to a PR at 1x3x115 It fealt like I had more

Deadlift
I worked up to a PR at 1x3x257.5 It was supposed to be 247.5 but I fealt like I had more so I put another 10 on the bar and went for it.

Later........

[Admin]

Congrats on the PR's!

[Jack Allen]

Congrats on the PR's!

Thanks Rob!

Monday was.........

Squat
5x5@190LB

Bench
5x5@127.5LB

Partial Deadlifts
5x5@205LB

It all fealt good. Bit I am going to make a tweek to the monday. Instead of 5x5@75% im going to try 8x3@75%. Im just tryin to avoid the soreness, its strength im after here not pain! I'll see how that goes - I might even be abel to bump the % up some.

Wednesday Speed day!

Squats
5x3@130 LB

Press
5x3@60 LB

Deads
3x3@140

I was still pretty sore from monday so it took a looooooooog time to warm up for this..... Feels much better now.

Looking forward to setting some PR's on friday!

[Admin]

Good training Jack.

Bit I am going to make a tweek to the monday. Instead of 5x5@75% im going to try 8x3@75%. Im just tryin to avoid the soreness, its strength im after here not pain! I'll see how that goes - I might even be abel to bump the % up some.

Do what feels right for you.

Looking forward to setting some PR's on friday!

Nice one. Good luck. But friday! New years day? Is your gym open or do you train at home?

[Jack Allen]

Good training Jack.



Do what feels right for you.



Nice one. Good luck. But friday! New years day? Is your gym open or do you train at home?

I trian at home Rob - Jacks Gym is open 24/7

[Admin]

I trian at home Rob - Jacks Gym is open 24/7

The best ones are.

[Jack Allen]

The best ones are.

The only real problem with mine is that there are no hot chicks.... I havent dropped a weight plate on my foot since I set up here.

[Admin]

The only real problem with mine is that there are no hot chicks.... I havent dropped a weight plate on my foot since I set up here.

The gym I train at there are no women. Sucks in one sense (the obvious one) but good in another...Too much of a distraction. If women trained at my gym, I'd be trying to lift weights i'm not capable of all the time lol!

If I wana see a hot chick I just need to take a trip to my local sports centre and use the fitness centre. The place is swarming with beautiful women.

For serious training in my opinion home gyms rule.

[Jack Allen]

FRIDAY !!

WARNING - PR ALERT!!!

Squat

I had planned on a triple at 232.5 but when I worked up to weight I fealt stoked and decided to do singles and see how far it went.

So 3 singles at 260 PR! I havent had weight like that on my back since I was a kid and its definatly a PR but theres more.....

Bench

3 singles at 180 This PR is of the same magnitude ad the squat but its not over yet...

Deadlift

3 singles at 290 PR...... This is really big for me as well....

[Admin]

Huge PR Congrats Jack.

Well done. Keep it up.

[Jack Allen]

Thanks Rob...

It fealt really good - I pretty pumped right now!

I guess my program is on the right track but even so im looking a a couple of tweeks. Just waiting for some feed back from a guy I know whos pretty good at programing this sort of training.

[Admin]

Thanks Rob...

It fealt really good - I pretty pumped right now!

I guess my program is on the right track but even so im looking a a couple of tweeks. Just waiting for some feed back from a guy I know whos pretty good at programing this sort of training.

Ah good stuff. I'd be interested to know what his tweak suggestions are. As always, keep us posted.

[Jeremy Sipple]

Nice prs!!
congrats!!

[raymo]

After complaining about how cold it was today you must be setting back and laughing at me. how much colder it is in Canada ay. By the way good job on the PRs.

[Jack Allen]

After complaining about how cold it was today you must be setting back and laughing at me. how much colder it is in Canada ay. By the way good job on the PRs.

Thanks Ray. I see you pulled 460 off the floor. Wow.....

Cold is relitave thing depending on where your at.

Its just freezing here today and snowing. We are supposed to get close to about a foot before it changes to rain.... Where are you at by the way??

[raymo]

Thanks Ray. I see you pulled 460 off the floor. Wow.....

Cold is relitave thing depending on where your at.

Its just freezing here today and snowing. We are supposed to get close to about a foot before it changes to rain.... Where are you at by the way??

Hey Jack I live in Green ville Michigan about 70 miles from Lake Michigan so at times we get a lot of lake effect snow. Right now it is about 13 degrees Faranheit.

[Jack Allen]

Hey Jack I live in Green ville Michigan about 70 miles from Lake Michigan so at times we get a lot of lake effect snow. Right now it is about 13 degrees Faranheit.

Oh - hell - I thought you were someplave warm!!

You know about cold and snow then. You just get verry diffrent weather patterns than we do.

[Jack Allen]

Squat
5x3x207.5 (%80)

Press
5x5x100 (%80)

Partial Deads
XXXXX Was going to be 3x3x232.5 (%80)

That rib is bothering me again so I passed on the partials. Its not as bad as last time but why push it.