J2K - Training Log

[J. Killmond]

Wednesday, July 26, 2023

1000-Pound Club

BP: 250x1 PR
DL: 410x1
SQ: 340x1 PR

Happy to say that the Mock Meet(tm) today went well. The PRs were just 5-lbs more than I'd been doing, so not a big stretch.

I was a little worried about the deadlift, as I haven't pulled that much since my 420x3 PR, which was Jan. 2022. In my recent cycles where I deadlift once a week, I've hit singles close to 410 and done rep work at 10% lower ranges. My recovery is not great, so I think the sub-maximal cycles have been a good compromise with lower stress, but still some modest progress.

Further shocking update! I have been doing some cardio (if a 15-minute walk counts as cardio). I think it has raised my work capacity and improved my recovery, without interfering with any training since it is so minimal.

I plan to stick with sub-maximal cycles for now, but I'll have to think more about future programming.

[Bill Anders]

Outstanding, J!

[J. Killmond]

Monday, July 31, 2023

Testify Strength & Conditioning in Omaha, Nebraska

SQ: 280x3x3
OP: 155x5x3 (5,5,4,1)

Made a visit to Testify, while passing through Omaha--pretty awesome! Definitely lived up to all the videos I've watched. Coach Barb Mueller straightened out my squat a bit, and she approved the depth of over half of my work set reps, which I was pretty happy with. Coach was not impressed with my nonexistent shrug on the press. My excuse was that she could probably tell that I haven't been coached in a while, but I got the shrug going! Got to meet the Meggers family as well. Really a great visit--great gym, great folks!

[J. Killmond]

Thursday, Sept. 21, 2023

OP: 169x1x5
SQ: 345x1 PR

This squat single PR was a long time in coming, as it took me eight weeks to get through the five-week cycle that was supposed to lead to this PR. Didn't get to the gym four days a week, which is what dragged it out. However, I kept at it, it wasn't too stressful, and I was happy to get the PR.

[Bill Anders]

Good to know that you're continuing to grind it out, J. Congrats on that PR!

Keep at it!

[J. Killmond]

Thursday, Sept. 28, 2023

OP: 162x3x3
DL: 405x1

I'm posting just a few comments on training sessions over the last couple months.

I've really dialed it back on the deadlift. I'm doing two triples one week, and a heavier single the next week. When I pulled on this one, it did not move, and I stopped right away. Textbook error, as you need to be patient and keep pulling. I asked one of the regulars to come to the platform and give me a five-count while I tried again. Of course, it came up O.K. once I had the counting cue to focus me on sustaining the pulling effort.

[J. Killmond]

Tuesday, Oct. 31, 2023

BP: 210x5x3
SQ: 350x1 PR

As I mentioned, I am doing sub-maximal cycles. I hit almost all the workouts on this five-week cycle, so the cycle leading to this PR went long by only a couple of days. The squat felt slow to come out of the hole. However, the form held good with a decent stretch reflex at the bottom, and the rep did not end up being a grind. Depth was probably pretty close, but no video to confirm (conveniently).

[Fred J]

Congrats on all your PR's on this page going all the way back to your mock meet in July. Your sub-maximal cycles seem to be working well especially with as you said "not great recovery". Those are good lifetime poundage's for people at any age.

[J. Killmond]

Thanks, Fred J--hope you feel better soon!

[Fred J]

Thanks J! I am back up and running now. I am more interested in hearing about your "sub-maximal" cycles. Is that someones program or something you came up with?