Lift for leap day 2012

Happy Leap Day! Here is my lift for 2/29/2012

Military Press for 5/3/1+ sets- 1 set of 5 reps at 115lbs, 1 set of 3 reps at 130lbs, and 1 set of 6 reps at 145lbs

Incline BB bench for 5 sets - 2 sets of 10 reps at 135lbs, 1 set of 10 reps at 140lbs, 1 set of 10 reps at 145 lbs, and 1 set of 10 reps at 150lbs

1-arm DB rows for 5 sets - 5 sets of 10 reps at 120lbs

Tricep extension supersetted w/ Dips for 5 sets - extensions were 5 sets of 10 at 75lbs and dips were 5 sets until failure with body weight

EZ bar curls for 5 sets - 2 sets of 10 reps at 85lbs, 2 sets of 10 reps at 80lbs, and 1 set of 10 reps at 75lbs.

Ab circuit - 3 rounds (no break) of 15 reps of leg raises (w/ ankle weights), 20 reps of weighted elevated crunches (25lbs), and 20 reps of knee raises.

With love - johnathon

5/3/1 Workout

Yo peeps! I recently started the 5/3/1 powerlifting routine by Jim Wendler. If you don't already know i'm training for my second powerlifting competition (For ADAU Raw Power federation). I'm in the middle of my third week of the program and i'm lovin' it! A quick overview of the program is it's centered around percentages and the four main compound lifts: Bench, Military Press, Squat, and Deadlift. It runs in four week cycles which are centered around doing 3 sets of 5 reps, 3 sets of 3 reps, 3 sets of 5/3/1, and a deload week for the main compound lifts. On the last set (of your compound lifts) you always do submax reps (meaning going until you only have either 1 rep or 1/2 a rep left - never to complete failure). The axillary/assistance lifts are very flexible and can be customized. I'm doing one axillary/assistance lift for each body part for 5 sets of 10 reps. This way it really works your specified muscle and gives you a good pump. Now to explain the percentages. When first beginning the program you determine your true 1RM (one rep max) for each of the main lifts. After you figure your 1RM you take 90% of it and use it as if it were your 1RM. The reason behind this is it allows you to progress longer and not burnout as quickly. Mind you this takes lowering your ego, but it's worth it in the end, especially when your in the gym progressing week after week and the guys around you are burnt-out, complaining that they plateau after four weeks of lifting. There are set percentages to do each week as you push your self on the last set. After each four week cycle you add 5lbs to your upper body compound lift and 10lbs to your lower body compound lifts. Too many times guys are focused on gaining 80lbs to their bench in 6-8 weeks, not having a reasonable/attainable goal in mind. Each week (heck for each cycle) that you push out one more rep or add 2-1/2 pounds your gaining and ultimately fulfilling your goal of progression. That is a quick overview of the 5/3/1 program - of course there is a lot more to explain, but that is the gist of it. Keep hitting it hard - no matter what workout your doing, push yourself to progress every week, getting better and better.

With love - Johnathon

Wake Up!

Hey Everyone! I'm really excited to get this blog underway. I think it is a great way to keep encouraging our brothers and continue our physical and spiritual growth. This morning I happen to be walking around my apartment looking for something to do when I noticed a book laying out. One of my buddies had gotten me a book called Tender Warrior a couple of years ago. Like many books I just put it on the shelf and thought to myself, "I'll read it on a rainy day." Well it just so happened to be rainy day, so I picked up the book and started to flip through it. It seems so eye-opening! In the first chapter this guys talks about waking up, that is waking up spiritually. This guy was a boss! He was Green Beret operation leader in the sixties at Vietnam...aka a Warrior! The thing that really spoke to me was when a man truly faces himself. How many times do we go through life thinking "well if today doesn't go well I always have tomorrow." As men we have to WAKE UP and ask ourselves "What matters? What really matters?" We have to continually strive to be the best we can be every day, deepening our relationship with Christ  (and with others) and eagerly following the path he has set for us. This reached out to me in the first five pages of the book. Too many times we go through life hitting the snooze button when God is so eagerly trying to wake us up and guide us to our full potential. So as men and as warriors we have to WAKE UP and fight everyday against our flesh and the crap of this world to reach the potential God has for us. So many times we ignore facing ourselves, but it's easy! All we have to do is ask ourselves if we are taking each day of our lives for granted, because everyday we live is a blessing and we never know when it could be our last. So WAKE UP and live for God everyday - striving to be your best.

With Love - Johnathon

The present time is of the highest importance - it is time to wake up to reality... The night is nearly over, the day has almost dawned... Let us arm ourselves for the fight of the day! Romans 13: 11-12

In the beginning...

The iron sharpens iron blog is for brothers in Christ. Brothers that aren't afraid to get down and dirty; working hard, sweating and bleeding just to get stronger. It is in Christ that we passionately share our workout endeavors, encouraging each other from afar with every lift. We are here to support one another, always encouraging one other not only to get physically stronger, but spiritually stronger. To help each other in times of adversity, to sharpen one another's spiritual and physical journeys, because we all know IRON SHARPENS IRON.  Lets go!

PSALMS 18:31-32 "For who is God, but the Lord? And who is a rock, except our God? The God who equipped me with strength and made me blameless.