Overcoming My Own Mediocrity

[Jordan Vanderkroft]

Monday 6/1/2014

Accumulation: Week 1, Day 1

Macros: 243/431/82

- Bench: 96 x 1/85 x 5 x 5 (first and last reps paused)
- Incline: 80 x 2 x 6/82.5 x 2 x 6
- Weighted Neutral Grip Chin: 30 x 3 x 6
- GPP: BB Curl/Skullcrusher/DB Laterals x 5 x 10

Comments:

Daddy's back.

[BKlinger]

Your first cycle of Block Periodisation, that you logged here, has been pretty successful obviously.
Are there any changes you will make for your second cycle or will you keep it the same?
Good to see you back at logging, I really enjoy reading your log, as it's very straight forward.

[Jordan Vanderkroft]

Tuesday 7/1/2014

Accumulation: Week 1, Day 2

Macros: 213/633/71

- Squat: 142.5 x 1/127.5 x 5 x 5
- Rack Pull (mid shin): 150 x 2 x 6/155 x 2 x 6
- GPP: GHR Sit Up/KB Swing/Box Jump/GHR x 5 x 10
- Rower: 6 20s rower sprints 1:40s rest

Your first cycle of Block Periodisation, that you logged here, has been pretty successful obviously.
Are there any changes you will make for your second cycle or will you keep it the same?
Good to see you back at logging, I really enjoy reading your log, as it's very straight forward.

I plan on keeping everything pretty much exactly the same (while pushing my macros higher and gaining weight slowly). I may switch around the paused squats and safety bar squats, so that I am pause squatting twice each block, instead of only once.

[Jordan Vanderkroft]

Thursday 9/1/2014

Accumulation: Week 1, Day 3

Macros: 243/427/78

- Press: 67.5 x 1/62.5 x 5 x 5
- Close Grip Bench: 90 x 6/95 x 2 x 6/92.5 x 6 (first reps paused)
- DB Row: 42 x 2 x 10/32 x 15
- GPP: Dip/EZ Curl/Band Push Down x 5 x 10

[Kaplowitz]

Wow you eat ALOT (alot(alot(alot))) of carbs. You ate 500 the one day: damn. You are strong but tbh you were a little high on your squat PR. NOT TRYING TO BE RUDE. I am not. But it is high. And when you benched... your belly moved up and down? It looked like you pushed your stomach up to take a breath or release one or something? Well in SS Rip recommends to hold your breath the entire rep; what you did loosened some muscle tension. You could get more or gotten that easier if you didn't do that. Not sure if that is safe either to kinda manipulate your belly like that under a heavy load.

I am just trying to help. Please don't take offense. I am really impressed by your macro tracking and the shitload of sugar you eat a day. 500 pound deadlift is always nice.

[Jordan Vanderkroft]

Wow you eat ALOT (alot(alot(alot))) of carbs. You ate 500 the one day: damn. You are strong but tbh you were a little high on your squat PR. NOT TRYING TO BE RUDE. I am not. But it is high. And when you benched... your belly moved up and down? It looked like you pushed your stomach up to take a breath or release one or something? Well in SS Rip recommends to hold your breath the entire rep; what you did loosened some muscle tension. You could get more or gotten that easier if you didn't do that. Not sure if that is safe either to kinda manipulate your belly like that under a heavy load.

I am just trying to help. Please don't take offense. I am really impressed by your macro tracking and the shitload of sugar you eat a day. 500 pound deadlift is always nice.

IMG_2349.jpg

Thanks for the pointers champ.

[Kaplowitz]

I really wasn't trying to be rude. I won't spam you anymore bro.

I will show you want I got from SS:

Squat 322.5x5x2
https://www.youtube.com/watch?v=7ydhNRudzpY

I could have continued but I sprained my back. My squat is shit, I know. I am fixing it. And you typically get around 20% BF on SS. And I was still making progress and I would have if I wasn't an idiot and new more. I Am sorry man, I keep coming across bad.
You're absolutely right; coming on like that was wrong. And your bench isn't pathetic.

[SwoleSanchez]

thanks for the pointers champ

[nkelman]

Holy lolz.

[Jordan Vanderkroft]

Friday 10/1/2014

Accumulation: Week 1, Day 4

Macros: 214/629/71

- 1" Deficit Deadlift: 180 x 1/160 x 5 x 5
- Pause Squat (2 seconds): 115 x 4 x 6
- GPP: GHD Sit Up/KB Swing/Box Jump/GHR x 5 x 10
- Prowler: 8 20s sprints 1:40s rest