Project Jack3d

Training Training Logs
241

[quote]Jab1 wrote:
Bro you have made some ridiculous progress. Would love to look like you and be strong like you (plenty homo).

You must cut a fairly imposing figure in person![/quote]

Hey Jab, thanks man, I still go a long ways to go but it’s coming along.

I’m bigger than most people but I got quite a ways to go.

Squats

45 x3
45 x 3
135 x 3
135 x 3
225 x 2
225 x 2

305 x 2
325 x 2
350 x 2
370 x 2
390 x 2

Killed it today

Front Squats

225 x 2
255 x 2
295 x 1 Easy rep, wanted to see if I could do it.

Directly After, Plyo and Sprints

Everything was done for 40 yards unless otherwise noted.

High Skipping

40 yards, 5 times

1 Legged Jump

40 Yard, 2 times

2 Legged Jump

40 Yard, 2 Times

Jump As High As I could, Bringing my legs up

2 sets of 20

40 Yard Dash

2 Times

Suicides 10, 10, 20, 20, 30, 30, 40, 40

2 Times…and that was it.

242

Ed Coan Week 9

Bench

45 x 3
135 x 3
185 x 3
225 x 3
275 x 2
315 x 2

350 x 2 … fucked up
350 x 3
350 x 3

CGBP

310 x 3
310 x 3

Incline

290 x 3
290 x 3

Triceps, delts and cardio to follow for later.

243

Very strong benching. Squatting seems to be consistently improving too. I’m looking forward starting coan bench myself.

244

Holy crap, you look amazing man. One of the best physiques I’ve seen on T-Nation. Keep it up!

245

Way to eff up the initial top set but still being able to get your reps in. That takes a good deal of mental strength and drive.

I know you’re a lot bigger then me, and a lot stronger, but I may have a tip you could try. Try foam rolling the fuck out of your lover back before you bench. I know it sounds weird, but I’ve started doing that between my warm-up sets using a PVC pipe or a tennis ball. It allows me a bit more flexibility when I’m trying to angle my hips down, which then allows me to tuck my feet about 3 inches farther back. I always thought I was getting my feet far back enough, but I really wasn’t until I started doing that too my back. It’s allowed me to get a good deal of leg drive, and it’s literally impossible for my ass to come up (unless I move my feet I suppose). Just food for thought.

246

@Jake, def give it a try man, it’s a solid program.

@XArena, thanks dude.

@Spidey, will try man. I actually though about putting the foam roller on the bench just to feel what a big arch is supposed to feel like, by lying on it and forcing that big arch. I was thinking about foam rolling and now that you mentioned it I definitely will. I also read that some guys dont bench well with a big arch, something Mark Bell was saying in one of his youtube videos if I could ever find it again…

I forgot to post round 2 of yesterdays workout.

HS dip

1 pps x 12
2 pps x 8
3 pps x 8
4 pps x 8
4 pps x 8
3 pps x 15
2 pps x 20

OH rope ext

30 x 12
50 x 12
65 x 10

Seated laterals

20s x 12
30s x 8
40s x 8

Upright EZ Rows

30 x 12
50 x 12
70 x 12

Side front delt raise rotation

15s x 10
25s x 10
35s x 10

Rotator exercises

10s for 12-15 reps

I think today will be an off day, the squats and plyo on Sunday was kind of an unscheduled workout and I am pretty damn sore. I want a good deadlift session with lots of hang cleans and rows etc. I have fasted so far today and will continue to until about 4pm, if anything I’ll do some cardio today.

247

What a fucking day. Missed a few lifts so I worked out 3 times today. I was ticked about each session and wanted to try and make up for it.

I will not be continuing on with the Coan program, not because I don’t think it works, but because I am not ready to max out yet, I still want to stick to triples and doubles.

I also want to simplify my training so I am going to squat/dead/bench every other day and choose one/two more exercise to tack on to the end of that workout which will change each workout. The squat/bench/dead will also change each workout to a different variation (front squat/good morning/bridges/box squat/deficit dead/rack pulls/lifts incorporating bands/cgbp/db bench variations/inclines etc.) I will also rotate speed and ME days and use percentages. I will probably do 90% or below my 1 rep max for two weeks on all exercises and then after two weeks I will take things to new levels and then repeat again. Accessory moves will be back/arm/shoulder lifts, 2 days of push and 2 days of back and biceps each week. I’ll also go by feel, no routine to stop me from maxing, if I feel strong as an ox I’ll max out, if I feel tired I’ll drop down to 75-80% and knock out 10-12 sets of 3.

I only like the powerlifts, I like to lift heavy,I will variate them to keep from getting bored and I am a strong believer that if you want to be strong you should mainly focus on working the movements you want to get strong at. So heavy everything and only variations that will help the big 3.

Cardio will be done as follows. ME squat days will have sprints directly after the workout. The day after ME deadlift days I will run distance. ME bench days I will box after the workout. So I will not only be doing more but thankfully I will also have more days off for recovery if that makes sense.

As far as physique goals…Well let’s put it this way, I am training very similar to how an athlete trains. I think a physique like a linebacker would be awesome, that is way more realistic for me than looking like Jay Cutler which isn’t even something I want. What would be even better…if I could mirror a “Mini Konstantine Konstantinovs” his routine actually inspired this one.

Here is todays’s training…It is all over the place but the final workout is similar to what I’ll be doing minus the squats and deads.

Deadlift

135 x 3
225 x 3
405 x 2
495 x 1
545 x 1
620 x failed again and lost my focus, I went in today planning on my normal thompson routine but let the ego get the best of me, never again.

Cleans

45 x 3
135 x 3
185 x 3
240 x 2 but the reps were not clean I got frustrated and left the gym…My mental focus was zapped after deadlift.

Workout 2

Clean

45 x 3
135 x 3
185 x 3
215 x 3 something happened to my quad and I stopped, felt like I pulled something, the foam roller fixed it.

Workout 3

CGBP

45 x 5
45 x 5
135 x 3
135 x 3
185 x 3
225 x 3
275 x 3
305 x 3
335 x 1

Underhand Row

45 x 5
45 x 5
135 x 3
135 x 3
185 x 3
225 x 3
275 x 3
305 x 3
335 x 1

Now this workout was pretty good, but I’ll be stronger on the days coming. I was tired. This will be a sample of what I’ll be doing but add in squat and deads. 4-5 exercises, a lot of sets to work the movement, calculated percentages to get stronger without burning out.

Damn, long post. I barely ate today so I am about to eat some pasta and then before bed I got some big cans of tuna so I’ll eat that or eggs or both.

I am going to try yoga tonight just to release, relax and hopefully gain some flexibility. My hammys are always so tight.

248

Damn man, you were right, really did push it with the DL’s today. lol

I like the new approach to training. I think it has a lot of potential, but may take a bit to really get used to, unless you’ve done something like this before. I know you said you wanted to simply your training, but have you taken a look at Prilepin?s Chart? You’re pretty strong, so I’d say it would be helpful at your level. Here’s a link to it if your interested. I know a lot of the more advanced PL’ers use it pretty effectively. If anything, it may be helpful just for reference when you do the ‘auto-regulation’ thing.

http://www.elitefts.com/documents/prilepins_chart.htm

249

[quote]Spidey22 wrote:
Damn man, you were right, really did push it with the DL’s today. lol

I like the new approach to training. I think it has a lot of potential, but may take a bit to really get used to, unless you’ve done something like this before. I know you said you wanted to simply your training, but have you taken a look at Prilepin?s Chart? You’re pretty strong, so I’d say it would be helpful at your level. Here’s a link to it if your interested. I know a lot of the more advanced PL’ers use it pretty effectively. If anything, it may be helpful just for reference when you do the ‘auto-regulation’ thing.

http://www.elitefts.com/documents/prilepins_chart.htm[/quote]

I just read that entire article. I think that will be the final steps to this plan, when I pick my % for the training day, I’ll follow those guidlines.

It reminds me as well, I have to find the chart an old PL buddy sent me in the mail a while back, kinda summed up reps at certain weights and was an easy way to make small gains regularly, 1-2 lb increases weekly just changing up your reps and weight…

I used to do something very similar but I would squat bench and dead every 4th day but would workout every other day so

s/b/d
off
back and bi
off
s/b/d

etc

this is

s/b/d/ 2 accessory moves
off
s/b/d/ 2 accessory moves
off

etc…

I was thinking about doing the conjugate method maxing and switching on a regular basis…\

I’ll be thinking about this tn and tomorrow on my day off.

250

Here is how I’ll be working out from now on every other day.

Only exception is deadlift variation which will be done 2 times per week…press variation and squat variation 3 times a week utilizing prilepins chart and only going above 90-95% every 2 weeks.

Squats (85-87%)

45 x 3
45 x 3
135 x 3
135 x 3
225 x 3
275 x 2
325 x 2

370 x 2
370 x 2
370 x 2
370 x 2
370 x 2

Bench Press (Medium Wide Grip) (77%)

45 x 3
45 x 3
135 x 3
135 x 3
205 x 3
255 x 3

295 x 4 All reps paused
295 x 4 All reps paused
295 x 4
295 x 4
295 x 4

Barbell Curl

45 x 8
95 x 8

135 x 8
135 x 8
135 x 8

Dips

BW x 8
+50 x 8

+85 x 8
+85 x 8
+85 x 8

Nutrition

Training days - 3 x per week, eat like a beast, making smart choices but not giving too many fucks
Cardio days - 3 x per week, low low carb, most carbs will be taken in post cardio
Sunday - rest day, moderate carb, 1 cheat meal

Goals, slowly get leaner as I am getting more muscular and stronger.

I am only concerned with how strong and fast/explosive I can make my body as well as honing in on my MMA training.

I have 0 bodybuilding goals except to “look good.” Everything I am doing will make me lean and build muscle but that is secondary.

251

I like the new set-up. Looks perfect for your goals. Expecting major gains over the summer for ya, bro.

252

Yeah brother I am excited.

Simple, heavy, fun workouts all orientated to my goals. Motivated to say the least.

253

[quote]austin_bicep wrote:
Here is how I’ll be working out from now on every other day.

Only exception is deadlift variation which will be done 2 times per week…press variation and squat variation 3 times a week utilizing prilepins chart and only going above 90-95% every 2 weeks.

Squats (85-87%)

45 x 3
45 x 3
135 x 3
135 x 3
225 x 3
275 x 2
325 x 2

370 x 2
370 x 2
370 x 2
370 x 2
370 x 2

Bench Press (Medium Wide Grip) (77%)

45 x 3
45 x 3
135 x 3
135 x 3
205 x 3
255 x 3

295 x 4 All reps paused
295 x 4 All reps paused
295 x 4
295 x 4
295 x 4

Barbell Curl

45 x 8
95 x 8

135 x 8
135 x 8
135 x 8

Dips

BW x 8
+50 x 8

+85 x 8
+85 x 8
+85 x 8

Nutrition

Training days - 3 x per week, eat like a beast, making smart choices but not giving too many fucks
Cardio days - 3 x per week, low low carb, most carbs will be taken in post cardio
Sunday - rest day, moderate carb, 1 cheat meal

Goals, slowly get leaner as I am getting more muscular and stronger.

I am only concerned with how strong and fast/explosive I can make my body as well as honing in on my MMA training.

I have 0 bodybuilding goals except to “look good.” Everything I am doing will make me lean and build muscle but that is secondary.[/quote]

Just bumping yesterday’s workout to this page.

Today was cardio only.

I did a 3.3 mile run outside just so I could get my tan on. I wasn’t pushing it and it took me about 26 minutes to complete, pretty confident I could shave a few minutes off easily if I were doing a race and giving it my all. Just trying to shed the fat and get my endurance up for combat sports without it affecting my leg workouts and recovery.

254

I like your nutrition plan. Sounds pretty simple and I bet it will work for you just fine!

255

[quote]coyotegal wrote:
I like your nutrition plan. Sounds pretty simple and I bet it will work for you just fine!
[/quote]

Yeah I just need to follow through lol, been snacking way way too much lately. Gotta start making a few better choices coming up.

256

About time I subscribed to this. Been following your progress for years, and there’s been a lot of it. Great job man, keep killing it.

257

[quote]Gmoore17 wrote:
About time I subscribed to this. Been following your progress for years, and there’s been a lot of it. Great job man, keep killing it.[/quote]

Thanks for joining up brotha!

quick vid I made tn.

258

Haha yesss you say “cuofee” :smiley:

Good vid!

259

[quote]Jab1 wrote:
Haha yesss you say “cuofee” :smiley:

Good vid![/quote]
LOL

260

2448×3264 1.72 MB

Well I am from NY/LI guys, I do have a bit of an accent lol.

Today’s workout.

Rack Pull (Mid Shin, Lowest Pin Hole)

135 x 3
135 x 3
225 x 3
225 x 3
315 x 3
315 x 3

405 x 2
475 x 2
525 x 2
565 x 2

(Going to fool with these more, with deads, as soon as I go above 90% my strength gets zapped for continuous sets. Going to have to lighten loads if I want to get volume in)

CGBP (61%)

45 x 3 With Monster Minis
135 x 3 With Monster Minis
135 x 3 With Monster Minis
185 x 3 With Monster Minis

205 x 4 With Monster Minis
205 x 4 With Monster Minis
205 x 4 With Monster Minis
205 x 4 With Monster Minis
205 x 4 With Monster Minis
205 x 4 With Monster Minis

Front Squat (80 %)

45 x 3
45 x 3
135 x 3
135 x 3
205 x 3

252.5 x 3
252.5 x 3
252.5 x 3
252.5 x 3
252.5 x 3

Chins

x8
x8
+85 x 6
+85 x 6
+85 x 6

Meadows Deadstop DB Row

85 x 12
85 x 12
85 x 12