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Post by Greg Crook on Sept 28, 2006 9:02:47 GMT -5
Thanks bro, I'll give it a shot.
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Post by JO JORDAN on Sept 28, 2006 9:18:49 GMT -5
Thursday 9/28/06
Speed pulls & Back
Speed rack pulls (#2 Pin)
135x10
185x6
225x6
275x3
365x1x10 60% of 1rm
Chain Suspended Good Mornings
245x8
295x8
335x6
Low pulley rows
195x10
225x8
235x8
247x8
Pull Ups
Body x 5
Body x 6
Body x 7
Only 8 weeks to Southern States!! I need to turn up the intensity. What do you think?
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Post by THE BRUTE on Sept 28, 2006 12:10:42 GMT -5
looks like great work there bro...thanx for the heads up on southern states...
BMB
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Post by badrock on Sept 28, 2006 16:26:47 GMT -5
awesome speed work/ back session jo
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Post by Marty Queen on Oct 1, 2006 11:50:39 GMT -5
that's great back work Jo!
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Post by JO JORDAN on Oct 1, 2006 19:08:16 GMT -5
Saturday 9/30/06
ME Bench
I wasn’t able to wear a shirt again this week due to a new tattoo on my right arm. I should be able to start shirting up next Saturday to get ready for the APF southern states. In the mean time….more reverse band.
Reverse band (Green)
135x10
185x10
225x5
315x3
365x3 +green band
405x3
455x3
495x1 off 2 board
Lockouts
315x8
405x5
495x3
545x1
BB Floor Press
225x8
315x3
365x3
410x1
Sunday 10/01/06
ME Squat
Low box squat
145x10
235x8
325x3
415x3
525x3 w/ ace briefs
635x3 w/ ace + knee wraps
725x1
725x2
Reverse Hyper
90x10
135x8
180x8
180+purple band x 7
Hyperextensions
40# med ball x 10 x 4
We have begun to record our ME bench and squat days here @ OBB. We plan to put a couple of videos up on you tube in the next couple of weeks. I’ll let you all know when it happens.
Thanks for all the support.
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Post by Greg Crook on Oct 1, 2006 20:47:07 GMT -5
Can't wait to see them. Nice work bro!
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Post by Joey Smith on Oct 1, 2006 23:09:00 GMT -5
Nice workouts Jo....would love to see some pics and vids of the gym you train at and you lifting big....  |
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Post by Marty Queen on Oct 2, 2006 17:43:52 GMT -5
looking forward to the vids
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Post by JO JORDAN on Oct 3, 2006 13:09:01 GMT -5
Tuesday 10/03/06
My left elbow is still hurting some so I couldn’t go all out today. I still did the speed bench, but the tricep exercises had less weight on them today.
Speed Bench
Bar x 20
95x10
135x10
185x5
185x3x8 w/mini bands
Floor Extensions
85x10
105x8x3
Press Downs
105x10
120x8
120x6
Hammer Curls
45x10
50x10
60x8
70x6
Forearm rotation exercises w/ small 8# sledge hammer
3 sets of internal and external rotations x 12 reps
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Post by THE BRUTE on Oct 3, 2006 13:13:15 GMT -5
great work here Jo!
BMB
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Post by Breaker on Oct 3, 2006 19:53:54 GMT -5
Good stuff Jo!
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Post by JO JORDAN on Oct 5, 2006 10:59:13 GMT -5
Thursday 10/05/06
Swing through w/ DB
20x40
40x20
Speed pulls
135x10
225x5
315x5
365x1x6 65% of 1 rm.
I had excruciating lower back cramps and muscle spasms. I need to drink a lot more water to see if they will go away. If not I may scrap the speed pull.
Pull Down
160x10
210x10
225x8
250x10
Low pulley row
210x10
250x8
260x8
Shrugs
405x10
495x5
585x5
675x7
695x5 new PR
Forearm rotations w/ weights
3x12
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Post by Marty Queen on Oct 5, 2006 17:00:36 GMT -5
strong stuff despite the cramps -- nice to hit a pr on shrugs afterward, good job
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Post by JO JORDAN on Oct 6, 2006 16:20:14 GMT -5
thanks marty. i appreciate the support. the water seems to be helping so far today.
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