Javanek's Training Log

[javanek]

Okay, time to get this started. Been using Gyminee since it does the graphs, but have wanted to start using the SL logs for quite some time. So if you've seen my posts on that site, they should be duplicates of what is here.

Height: 5'11"
Weight: 234
Body fat: 21% approx.

Current PRs
Squat: 295lbs
Bench: 190lbs
Deadlift: 285lbs
OH Press: 120lbs

Goals:
Squat: 355lbs
Bench: 250lbs
Deadlift: 400lbs
OH Press: 160lbs
Body Fat: 10-15%
Weight: 210

[javanek]

Today was the first day I have really felt good about deadlifts. Honestly, I hate them. Maybe hate is too strong a word. But you get the idea. So I get out the 'House of Pain' and start loading plates. Basically dreading having to do 3x3 @ 285lbs. But like some other days, I know that if I just get it done I'll feel better about it. After all I'm committed to this right?

Deadlift 3x5 @285
OH Press 3x5 @100
Barbell rows 3x8 @100
Pullups 2/1/1

I know on the SL Adv program your only supposed to do 3 reps, but it was like nothing at all to get the lifts. Since is was the same weight as my PR for deadlift I figured why not? To my surprise I really didn't mind doing it today. Not that they'll ever be my favorite, but maybe deadlift isn't so bad.

Yeah the pull ups really suck. Just got my pull up/dip/VKR station a little over a week ago so haven't really done them for about six months. I don't care what anybody says, BB rows cannot replace pull ups. Proof is in the results above and least in my opinion. Just something I have to work on.

[javanek]

Gotta post two days here since I didn't do it this weekend.

Saturday 9/20/08

Squat: 1x5 @ 235, 1x5 @ 265, 1x5 @ 295
Bench: 3x5 @ 180
Power Clean: 3x5 @ 100
Dec. Crunch: 2x30
Pushups: 2x10
Pullups: 2x3

Just added the pushups to have something to do between sets of cleans.

Monday 9/22/08

Squat: 3x3 @ 285
Bench: 1x3 @ 155, 1x3 @ 175, 1x3 @ 195
Power Clean: 1x3 @ 95, 1x3 @ 105, 1x3 @ 110
Dips: 2x3

Today was probably one of the most disheartening workouts in a long time. Got up about 30 mins late and didn't want to go downstairs. Just not motivated this morning. But I have that motivational sign in the garage that tells me do it anyway. So with less than overwhelming enthusiasm I loaded the plates. For some reason, squats seemed abnormally heavy. Checked four times to make sure I did load the bar wrong. But the same thing on pcleans so maybe it was just fatigue. Really happy with bench as I set another PR. So can't complain about that.

Week 7 has not started out with the bang that I really was hoping for. May just be one of those weeks you grunt through and look forward to the next. I am a little jazzed to be doing PR weight for deads and squats. (Heck yeah! 300lbs coming up on Saturday!)

[javanek]

PERSONAL RECORD!! Deadlift 3x3 @ 295! Heck yeah! There was part of me that wanted to pop and extra 5lbs on there just to say I finally hit 300, but that can wait til next week. Still I'm stoked. This is the part of the SL Advanced that I have been waiting for, setting new PR on the three big lifts for three consecutive weeks.

Deadlift: 3x3 @ 295
OH Press: 3x5 @ 105
Decline Crunch: 35, 35, 25
Pull-ups (asstd): 5,5,4

I put together a pull-up assistance rig on Saturday and today is the first day I have really tried it out. It's pretty simple, just two bungee cords looped over the bar, a length of rope between them (It's about 24' but looped over 4 times) and a couple of carabiners to tie it together. Works okay, but I've noticed that it gives a good deal of help at the bottom while the assistance decreases as you pull up. So about six inches from the bottom you are not getting any assistance at all. Maybe in the long run this will actually pay off as I'm having to work the last 2/3 myself.

Just loving the deadlift though. Been a long time coming with lots of angst to get here. I think I'm going to put a HUGE 300 logo on my wall after next week. Just a little reminder of where I'm at and where I started. BTW, anyone reading this and thinking they can't do the same, it took me 2 years to get to these weights. That's up from a DL/Squat of 85lbs. It just takes time and persistence. Thanks to everyone here for their support and Mehdi for a great site.

[Cleave]

Congrats on the dead lift. 300 will feel good next week.


Can you snap a pic of your pullup setup? I can't quite visualize it and I'd like to do something like it myself so I can do real pullups rather than inverted rows.

[javanek]

Not a problem, dude. I just posted them on the Asst Pull up thread. Enjoy!

[javanek]

Great Day! Have you ever had that feeling when you get up in the morning that you're just going to shred on the weights? Today was one of those days for me. I felt strong lacing up the Chuck's. So as I'm loading plates I just know it's going to go well. So here's today in the House of Pain:

Squat: 1x5 @ 240lbs, 1x5 @ 275lbs, 1x3 @ 300lbs - (Hell Yeah! )
Bench Press: 3 x 5 @ 185lbs
Power Clean: 3x5 @ 105lbs
EZ Bar curls: 3x8 @ 65lbs
Barbell Rows: 3x8 @ 105lbs
Decline crunches: 3x30

Not only is 300 a personal record on squat, it has been one of my goals for about a year and a half. Kind of like 200 for bench (which should be next week.) Something magical about that number to me. I'll be the same way when I hit 400 too. I even had my kids come out to the HoP to take a pic. This goes on the wall. Right next to the dragster tire.

Before anyone says anything, yes it was all the way to the bottom. Kids just aren't that good with the camera and timing is while I'm on the way back up. Give 'em a break, they're 10 and 12.

[treunlneiss]

very nice i'm working on that same deadlift and bench goals myself. I know if I keep lifting I'll get there. Keep up the good work.

[KIB]

Three reps at 300lb?
That's awesome, Javanek!
Your kids must be proud of their strongman Dad.
I don't see a rack in that photo? Tell me it's just out of frame.
Or are the kids lifting the bar onto and off your shoulders
Keep up the good work, man. Those goals are in reach.

[javanek]

I don't see a rack in that photo? Tell me it's just out of frame.
Or are the kids lifting the bar onto and off your shoulders

Yeah, it's just out of the frame about 8 inches or so. Kind of hard to get photo ops in the garage. Don't think the kids would be any help with getting the bar on or off, but they know the number for 911.

They are going to finish decorating my shoes for the state meet next year.

[javanek]

Another great day! Okay, great squat day. For some reason the weight was just nothing during the sets. I woke up late so I had to cut the program back to 3x3, which is what it's supposed to be the last 4 weeks on the Adv program. I've just been pushing hard on the other days. Here's today:

Squats: 3x3 @ 290
Bench press: 1x3 @ 165, 1x3 @ 180, 1x3 @ 200
Power clean: 1x5 @ 95, 1x5 @ 100, 1x5 @ 110
Dips: 3x5

It is a PR on bench, but the last rep at 200 felt wobbly. Don't know if it was because I wasn't resting as much between sets since I was running late. But it did feel good to put that on the wall in the HoP. I love the last three weeks of this program. Hitting PRs is one of my motivations for keeping up.

Dips were tough this morning too. But I told myself I slacked last week, so this week I'll get all my reps or bust my spleen trying. Fortunately my spleen did not suffer any unnecessary damage from the workout. Now if I can just get my pull ups moving.

[jj123]

Just dropping in to say keep it up Javanek!! Some nice lifts you've got going on there.


J

[Cleave]

Very nice numbers bro......Us 40 year olds have something to work for.

[DaveC]

Great work on the Squat and Bench PR's....and the upcoming deadlift PR!

[javanek]

So now I decide to jump horses (again) and basically quit reading and start doing. My wife is thrilled since now I can eat 'normal people' food. I mean for months now virtually no cheese, limited red meat, and an almost anal approach to fat. So we swing the pendulum 180 and get rid of pretty much everything else. No pasta, rice, beans, bananas or bread. This is going to be tough.

I'm setting a mark on today to see how this goes for the next three months. Figure that is a fair trial. Started with eating 3 hard boiled eggs this morning. Lunch = salad with tuna and Italian dressing. I did do my protein shake with skim milk after my workout which basically blew the carb limit for the day. But, that is one of my motivators on workout days. Once I finish I get the tasty goodness of my protein shake. So, the diet will just have to be adapted since I would need a 12 step program to give those up.

I think cutting bread is going to be the hardest. Maybe rice too. But Medhi has posted. I have followed the SL program and it works as advertised. So I have faith that the AD will work as well. Just have to make a major paradigm shift. Keep me strong my brothers.