2008 State Championships Cycle

[week 5]

Week 4 Drop back week.
back squats no belt.
135/185/225/275/315/355x2x5reps.

Conv. Deads, no belt.
135/225/315/405/455x2x5reps.

Back Raises
5x10reps w/ plate.

One armed Barbel Rows: Old School, bar in corner.
4x10reps.

[Jake Gunter]

Front Squats. 2.4.08 Monday.

no belt work.
135/185/225/275/295x3x5reps.


Straight Legg Pulls. no belt.
135/225/315/405/445x5reps.
365x6reps.

One Armed Barbell Rows.
sets and reps.

Back Raises:
4x10reps at bwt.


OUT>

[Jake Gunter]

Tuesday 2.5.08. WEEK 5. Heavy Benching.
Comp. Grip Benches touch and go.
Bar/95/135/185/225/185/225/265/275/265x5reps.
No problem. Better strength at this stage of cutting down to 198lbs bwt class.

Military Presses.
135x1
155x5reps.
175x3reps.
145x5
135x5reps.
Some girl thingy was in the squat rack doing squints, so I had to satisfy with doing military rather than racks or floor presses. girl thingys with a pad on the squat bar.

Hammer Bar Extensions
Blah at blah. Sets and reps, but not to failure.

DB flat press
2x12reps.
1x5reps.

OUT.

[Jake Gunter]

2.6.08 DL. On Wednesday instead due to family obligations.
Conv. Deads.
135/225/315/405/495x5reps.
515x3
545x1reps.
No belt for all work.

OUT>

[Jake Gunter]

2.9.08 Saturday DE Bench. End week 5

DE BENCH, comp. grip and narrow grips.
Bar/95/135/155x5x3reps. With narrow grip.
165x5x3reps. With comp. grip.
Touch and go.
Felt good. Add some weight to my DE percentages.

Narrow Grip Floor Presses. Tried not to go heavy, but so much fun.
135/185/225/245x5reps.
265x3reps.
275x2reps.
Easy.

DB Flies:
4 sets to Failure.

Plate Raises supered with reverse grip barbell curls.
4 sets.

We have 7 weeks till the State Championships for weight loss, and 6 weeks for training the weights.
I have to go 12lbs of bodyweight in 7 weeks. That would put me at 200 or so, then cut water and other measure to make 198bls.

[Jake Gunter]

Monday Front Squats. 2.11.08 Week 6.
Front Squats, no belt.
135/185/225/275/315/315x5reps.

Snatch Grip Deadlifts. Pointer Fingers outside the rings.
135/225/315/405/445x5reps.
no belt.

One Armed Barbel Rows. Bar in Corner.
3xto failure.

Back Raises w/ plate
5x8reps.

OUT>

[Jake Gunter]

2.12.08 Bench
Comp. Bench
Bar/95/135/185/225x5reps.
275x3
285x2reps.
225x3reps.

Felt weak. Cut workout in half.

DB Inclines Flies
3xfailure.

BWT 209lbs in the AM.

[Jake Gunter]

Back Squats, 2.14.08

Thursday:

BWT at 209lbs and hopefully falling to 198 for the state championships.

135/185/225/275/315/365x5reps.
add belt.
405x5reps. PR at this lower bodyweight.
435x1 hard.

GMS, Ultra Wide Stance. Westside Stance.
135/225/315/335x5reps. no belt.

Bodyweight Pullups, head above bar.
3x10reps.

Back Raises, GHR style.
4x10reps.


OUT>

[Jake Gunter]

2.16.08 Saturday DE BENCH:

DE BENCH, upped the percentages, added 10lbs.
bar/95/135/165x5x3reps. at narrow grip.
175x5x3reps. at comp. grip.

Low Decline Benches Ultra Wides
125/185x2reps.
225x13reps to failure.
235x11reps
205x10reps.
all to failure.


Rolling DB Extensions w/ 45bells.
5x10reps.l

Machine Shrugs.
3x12reps.

[Jake Gunter]

2.18.08 Front Squats. Start week 7
Front Squats beltless
135/185/225/275x5reps.
315x1
365x1 ugly but got it.

Back Squat with 2 second pause.
225/275/315x5reps.
365/405x1reps.
Add belt at 4.

Back Raises with plate
5x10reps.
1x10 at bwt.

Lat Pulls at bwt.
1x12
1x10
1x8
1x8reps.

OUT

[b sq dl]

2.19.08 Bench Press: peak week. Meso 2.
Comp. Grip. Heavy nuts for me.
Bar/95/135/185/225x5reps.
275x2
300x1reps. Easy, but missed on the 2nd. Reps.

Narrow Grip Racks:
225/275/315/335/365x1reps.
385miss.
315 for nutss at 3 reps.

EZ bar extensions:
To failure, and lots of sets. About 5. To the nose, not throat, or forehead.

OUT like Flint.


2.21.08 Squat and DL.
Squats, comp.
135/185/225/275/315x3reps.
365/405x2reps. Easy. Belt at 4.
455x1reps w/ knee wraps and belt.
Smoke show.

DL conv.
135/225/315/405/495/585x1 with belt. At 5. smoke.

OUT, but bodyweigh is up, and problematice for going 198lbs in time for the meet.
BWT is at 211.

Jake Gunter.

[DE BENCH end meso 2]

2.23.08 Saturday DE BENCH: END of meso 2, end of week 7.

DE Bench: narrow and comp. grips.
Bar/95/135/145/155x3x3reps. Narrow.
175x5x3reps. Comp. touch and go.

Worked up, b/c this is my last heavy week before I dropp back next week in preprartion for the final push to the 2008 State Championships.
185/225/275x1reps. Paused.

Ultra Wide Benches Way Wide.
135/185/225/265x3reps.
275x2, miss on 3rd.
Paused reps, or I would tear off my shoulder.

Rear Delt DB work
5 sets at 12reps.

Racks Press, Narrow Grip.
225/245/275/295/315x3reps.

OUT> BWT 210lbs this morning. I have not decided whether to drop to 198, or ramp up on creatine and wey to 225, and go as such.
Overall, being on the diet, my strenght has faired much better than it did the last two times that I went down to 198. But my last meet was at 220 and I went 501, 314, 601. Huge PRs that I have been looking for the SQ and Bench for litterally, years.

[Jake Gunter]

2.25.08 Monday, Week 8 start.
Front Squats.
135/185/225/275x3x5reps.
No belt.
Low Box Squats, Narrow Stance.
135/225/315x3x3reps.
No belt.

Pullups at BWT.
3x10reps. Head over the bar on all reps.

Straight Leg Pulls
225x3x10reps.

OUT>

[Bench Floors]

2.26.08 Tues Bench week 8

Bench Press touch and go.
Bar/135/185/225/245x4x5reps.
Easy going for the drop week.

Narrow Grip Floor Press.
135/185/225x2x5reps.

Military Press
135x10reps.
135x2x8reps.

Ultra Wide Benches:
135/185/205x10reps.
225x3reps.


OUT> BWT 211lbs. unfortunately.

[DE SQ and some Pull]

2.28.08 DL Thursday. Dropp wee of week 8.
Felt sick the last 2 days, but I had to go anyways.
DE SQ, no box. Nobelt.
135/185/225/265x6x2reps.

DL Conv. No belt.
135/225/315/405/455x5reps.

Reverse Grip Pullups
4x6reps.

OUT, taking it easy.
BWT today was 212lbs. and climbing.
Just bough some protien powder, and taking creatine to get back up to 220.