JRG training journal

[jrg_715]

Cool. Ya, my power days at the beginning of the week are to failure, low reps, more strength training. then at the end of the week, its all about pump, stretch and squeeze and pace.

[BBOY87]

Man, I'm loving these workouts. Awesome work! Do you ever feel sore in your upper back after doing box jumps? I'm thinking I swing my arms too much but it could have been from something else I did that day.

[jrg_715]

Thanks man....didnt notice my back getting sore...but my legs were more sore than usual, but that could have been a from a combo of the added jumps and leg extensions. Im going to keep doing them though, i like the functional, explosive training of them

[The Joker]

Right on Brother.

[jrg_715]

4/9/11
Hyper chest/arms

Flat DB speed reps
60 x 3 reps x 6 sets

Incline DB press
80 x 11, 8, 10

Flat DB underhand press
50 x 10, 9, 7

Incline DB flyes (supinate hands at top of rep)
35, 10, 8, 9

Cambered bar curls
70x 11, 8
60 x 8

Incline bench Zottman curls
25 x 6
20 x 8, 8

BOSU ball alternating offset pushups
x 40, 25

BOSU ball planks x 80 seconds

BOSU ball side planks x 60 seconds/side

Overhead cable triceps extensions
35 x 11
35 x 8, drop, 25 x 5

[bluecountry]

thanks man.....goal of hyper days is solid controlled form, and a quick pace for achieving a good pump and a bit of cardio. everything is about 1-2 reps short of failure.

Sounds like a good plan man, I'm trying to do the same thing myself.
Except last set, I go to failure.

[jrg_715]

4/11/11
Power- upper body

Rack deads
365 x 11
405 x 10, 10

Chinups
BW x 12, 6.5

Vgrip pulldowns
125x 12, 9

Hammer strength decline press
125/side x 5
135/ side x 5
140/ side x 5

Weighted dips
45 x 13, 9

Incline bench DB static stretch hold
45x 75 seconds

Hammer strength shoulder press
70/side x 10
80/side x 7
70/ side x 6

DB curls
35 x 11, 10 superset with...
Reverse incline flyes( hands pronated)
10 x 10, 10

[ZyklonB]

damn good back session...I need to do me some chins. How is your grip on those?

[jrg_715]

damn good back session...I need to do me some chins. How is your grip on those?

Chinups- underhand shoulder with apart
Pullups- overhand shoulder width apart

[ZyklonB]

gotcha....everyone seems to have a diff definition of chins or pullups

in the Corp, chins were overhand wide grip.

[jrg_715]

gotcha....everyone seems to have a diff definition of chins or pullups

in the Corp, chins were overhand wide grip.

Ya i guess it's open to whatever. Whatever grip and position makes you feel it most in your back. My feet position changes too sometimes. It took me awhile to be able to do chins and pulls and really feel it in my Lats

[jrg_715]

4/12/11
Legs

30" box jumps (30" is assumed, it was shorter than the 36", but taller than the 24")
3 sets x 10 jumps

Squats
225 x 15
275 x 7

Straight to
DB Lunges
45's x 8, drop, 35's x 5

DB SLDL
65 x 20
70 x 20

Standing calf raise
120 x 25
120 x 15, drop, 90 x 10, drop, 60 x 6

Cardio*
Treadmill
4.0 incline, 8.0 speed x 30 seconds
2.0 incline, 7.5 speed x 3.5 minutes
4.0 incline, 8.0 speed x 30 seconds
4.5 incline, 8.0 speed x 30 seconds

*running way behind on time, had to skip planks all together. Plan was to run a mile as fast as possible, but I only had 5 minutes, max, for any cardio. Legs were shot at this point anyway.

[BBOY87]

Chinups- underhand shoulder with apart
Pullups- overhand shoulder width apart

That's exactly what I've always thought it was.

[BBOY87]

Awesome leg workout man! Damn you for having a 30" box lol. Looks like I'll be stacking plates on the 24" box.

[jrg_715]

Awesome leg workout man! Damn you for having a 30" box lol. Looks like I'll be stacking plates on the 24" box.

thanks man. or you could just build up a bunch of those step boards?