Dave's training journal

[BLK00TJ]

JC is a program I've never run, but I think everyone on here had success with it before though.   

[Dave]

bench looking good. see, there are benefits to bulking up 

lol My only complaint was I was bulking up while not doing anything

but yeah bench is going very very well still.  I have my eyes on a big bench pr in April. 

JC is a program I've never run, but I think everyone on here had success with it before though.   

Yeah I like it.  I've run it (and finished it) 4 times now I believe.  I like it because it's short and that goes well with my there's a squirrel mentality lol

[ShawnJ]

Great job dood, bench is moving solid on the new bar!! Gonna smash some new ground in week 5 already!

[reduni]

I'm late to the party but welcome back to the grind. Looks like you're starting off right. Got a few good consistent sessions in. I like JC for the short duration as well. It's a lot of work in a short time but good for peaking. I just don't like the emom bullshit. That is the worst part of the whole program only because I wont stop till I fail or get the 10 sets.

[Dave]

JC6W
Week 1 Day 4

Squats

8 x 205
8 x 205
8 x 205
8 x 205

Deads

8 x 275
8 x 275

Light.  RPE felt like a 5 or 6 on the squats which is a good sign.  Got a real nagging pain in my left hip area near the end of set 3 though.  Could be I didn't warm up enough.  Was there during deads as well.  Didn't bother with optionals because of it.  Try and get a walk in tonight and see if I can't move it out or around or I don't know lol it's 10 degrees outside for some strange reason so I'm going to take advantage and get outside.

[Dave]

Great job dood, bench is moving solid on the new bar!! Gonna smash some new ground in week 5 already!

It's looking like there's a chance.  Week 5 is 240 x 1-4 which would be a massive pr if I even got just 2 lol I'm aiming for 4 reps of course but we'll see what happens.

I'm late to the party but welcome back to the grind. Looks like you're starting off right. Got a few good consistent sessions in. I like JC for the short duration as well. It's a lot of work in a short time but good for peaking. I just don't like the emom bullshit. That is the worst part of the whole program only because I wont stop till I fail or get the 10 sets.

Thanks Rich.   

[ShawnJ]

Solid work banging out the 8's Davey! Hope that pull isn't anything serious!

[Andrew]

Saw the vid on YouTube, way to attack those squats. Looking good

[Dave]

JC6W
Week 1 Day 5
Weight: 200.4

Bench

195MR set - Got 11.  A huge rep pr.  Previous best was probably around 6 I would think. 

http://www.youtube.com/watch?v=jDRu-rdc7qU

Sling Shot

225 x 3
245 x 1

Dun for the day.  Company coming over tomorrow and my basement looks like a war zone.  Got a lot of mudding and floor to lay down today so accessories will have to take a pass. If I have time this evening I will get them in but not gonna sweat this one if I don't.  A lot of uppper body accessory work this week anyway. 

I'm going to keep looking back to last March when I ran JC last in prep for the meet for comparison.  More of a mental thing for me and a good way to judge progress over the year or lack of in some cases..last year in March on this day I did 185x10 at 210 lbs.

Starting week 2, the dreaded emom week, on Sunday.

[reduni]

Killed it on the Bench today Dave. Pumped them out nice and smooth. Way to go on PR. Awesome on the squats the other day too.

[ShawnJ]

Strong benching buddy and awesome PR!

[Andrew]

Strong set at 195! Impressive

[Dave]

bul·ly1
ˈbo͝olē/Submit

noun
1.
a person who uses strength or power to harm or intimidate those who are weaker.
synonyms:   persecutor, oppressor, tyrant, tormentor, intimidator; More
verb
1.
use superior strength or influence to intimidate (someone), typically to force him or her to do what one wants.
person
1.
Shawn Jacobson

 

So I upped my weights to 315 as my 1rm on squats today after some taunting text messages full of name calling and public shaming
okay I might be exaggerating a little

Squats felt so ridiculously light last session I had these penciled in anyway.

JC6W
Week 2 Day 1
Weight: 199.7

Squats

250 MR10 - Got 7

http://www.youtube.com/watch?v=sQd_RfaytdE

Legs felt good during these.   This was all stamina and upper body felt really loose after rep 7.  Horrible shape lol but the weight itself felt ok. Buried each rep anyway. 

EMOM

255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

http://www.youtube.com/watch?v=YBAyWtjRfmI

Felt good as well but hard of course.  Full disclosure we bought a lego table for my son and it arrived as I was finishing up set 3.  2 minutes between 3 and 4 and probably 4 minutes between sets 4 and 5.  NASFG   emom sucks lol

Last March I did this day with 230 lbs and got 8 reps at 210 lbs.  Progress

Squat Walkouts (beltless)

315
365
415

Paused Deads

8 x 225
8 x 225

Wiped the fuck out.  Off to watch kids soccer for 3 hours and then home to mud. 

[Andrew]

good volume there Dave, keep grinding and the stamina will come back

[Dave]

JC6W
Week 2 Day 2
Weight: 199.6

Bench

10 x 180
8 x 190
6-8 x 200 - 8 pretty sure this is a rep pr

http://www.youtube.com/watch?v=hSYv9Idckio

BB Rows
(superset with bench)

10 x 180
8 x 190
8 x 200

Arnold Press

10 x 25s
8 x 30s
6 x 40s

CGBP
(superset with Arnolds)

8 x 155
8 x 155
8 x 155

50 minute walk on the treadmill to finish off. 2.99 miles.