Jay's Wheelhouse Journal

[Jay O'Neill]

Friday 26 Aug.
Axle Push Press: Warm-up with 135 for 2 sets of 8.
175 X 8.
195 x 5.
205 x 5.
225 x 3.
235 x 2.

Log Press : warm-up with log x 8 reps.
3 sets of 8 with 175.

Log incline Bench: 2 sets of 205 for 6.

Front raises with 25lb plates for 2 sets of 10.

shouder horn with 10 lb. dumbells.

First workout at new home gym power rack... felt great to work out at home without morons at the local Y getting in my Way!

[SBaier]

It is always better to train in your own controlled environment!

[Jay O'Neill]

you can say that again... I was so thrilled to be workin out in my own place without the usual distractions. I am splitting my workout with presses one night and cleans on another... (per Peterson) I like his workout. how do you split them... I also work chest and bench on another night.

[SBaier]

I mostly use cleans as a warmup on event day, I am just looking for power on these. However, my weights keep going up, so I'm happy with that. As for my pressing, I do OHP variation on Wednesday. Then, I will do a close grip bench or lockouts (OH or flat).

[Jay O'Neill]

Tuesday night 8-30-05--
Home Gym and lovin it!!!

Bench press in new Rack: Speed bench with 8 sets of 3 with 225
Close grip alternating with Regular grip
1 set of 5 with 275.
1 set of close grip 315.
Incline bench: 3 sets of 8 with 225.

Glose grip lockouts 3 sets of 5 with 315/365/ 405.
Tricep Overhead presses 3 sets with 150.
Forearm work with Monster Bar: 3 sets of 15-20.
Neck with harness: 3 sets of 15-20 with 45 lbs.
Played catch with KIDS... :)

[SBaier]

Looks good Jay... I especially like the playing catch with kids. I finished my GPP workout on Monday with a game of tackle football with my son - he is only 3 and I weigh 325lbs, so I crushed him! JK - he does a textbook chop block on me that brings me down like a ton of bricks!! :D

[Jay O'Neill]

That's Great... :) I'm sure your son appreciates it...
I know I was having a weigh-off with my Girlfriends daughter... She tipped the scales at 40lbs to my 275... the look on her face was priceless!

[Jay O'Neill]

2 sep 05 Pressing
OHP:
Axle 5 sets. last 3 sets: 205 x 8/ 215 x5/ 225 x 5.
Log press: 2 warm-ups. 3 sets of 5 with 195.
Close grip Bench 3 sets. 10 x 225/ 8 x 275/ 5 x 315.
Tricep overhead ext. 3 sets of 8 with 145.

Ice cream curls. 1 set of rainbow sherbet w/ kids. :B:

[Patrick McGuffin]

that last lift is hard-core!!! :D

[Jamie T]

Dude..

You're a freak.. Drop me an email and tell me about the new digs.. We are doing a big kick ass stone/tire/log/truck pull day sept 18th and I think you and marshall and some others should come up!!

J

[Jay O'Neill]

6 sep05.
Speed day
Bench 8 sets of 3 with 225. 1 set of 275 for 6.
Incline bench 225 for 3 sets of 10
Log press 5 sets of 3 with 165 speed reps.
Not bad... little workout. Trying to figure a good split that will allow me to use heavy and speed on 2 differant days. That will aloow me to do Bench as well as OHP's... still workin out the bugs...

ps Jamie... I need your e-mail addy. Lost it when I moved. Switched servers...
Great to hear from you.

[Jay O'Neill]

7 Sep 05---
Cleans.
Log cleans 1 x 8 with 165
1x 5 with 175
1x 5 with 190
1x 3 with 205
1x 1 with 230
Axle double overhand. 3 sets of 5 with 170
Keg 25 feet x 3 runs. 150 lbs.
New tire procured last night... 26.5 x 25 approx 800 + pounds. Will start using this weekend. I need a lot of tire work after my last performance...

may do a back workout tonight
Max OHP tomorrow!

[SBaier]

Nice tire - enjoy the new toy!

[Jay O'Neill]

I'm praying that I can get it off the ground....wish me luck!

[Jay O'Neill]

8Sep05--- Worked late and took family to Dinner.
Home By 8pm to bid on 110lb Anvil! I won!
Kids to bed 10pm.
Walked Dog at 1030pm and saw New Tire leaning against house.
Dog looks at me and then looks at the tire. Looks back at me as if to say yeah right... you're gonna flip that!
Walked into house and sat down while dog paced back and forth. Seemed like he was laughing at me.
I walked out and messed with tire and then decided I would leave it until Saturday. Seemed very heavy and much bigger then my other tire(550pounder) Went back in the house. Dog still laughing. Tire is calling me out!
Started to get in the shower and said to myself... No ones watchin'... it's 1130 and I am already dirty from messing around with the tire. WHY NOT!?
Dog walks up to me, then turns his back to me as if he's challenging me!
I walked out and garbbed the tire to tip it over and lay it flat. Half way down I change my mind.... TOOO LATE! it goes all the way down.
The tire lays there... seemingly laughing at me...
My mind says, If I don't pick this up... my girlfriend will call me at work and laugh at me for not being able to pick it up.
I dropped down and got it off the ground and placed my knee under it And Bang! Stood that sucker up! Let out a big yell and had no one to tell! My dog at looked at me with approval... as if he knew I could pick it up all the time.
The tire stopped laughing!

[Jay O'Neill]

9-9-05---OHP
Oly bar pressing 205 for 5
225 x 5
250 for 2 well 1 and 3/4.
Log press 165 for 6
185 x 5
205 x 5
225 x 2
195 x 5 x 2sets
Floor press 135 x 10
225 x 8
275 x 6
315 x 3

JM presses 135 for 8
155 x 8
175 x 8
Forearm bar curls 3 sets of 15-20
Neck ext w/ Harness 3 sets of 20

[Mike Westerling]

You know that the real reason that your dog was laughing was he was saying to himself "Yeah, maybe you can lift that big tire but I can lick my own nuts and you go to work every day just so I can lay around your yard and do it."

[Jay O'Neill]

We think too much alike Mike... scary!

[Jay O'Neill]

9-13-05
Speed Day

BEnch Press 225 x3 x 8
Log OHP 165 X 3 X 8
Stone 225 x 2 sets of 5 to 56" platform.

Quick workout. Trying to incorporate the westside thing. Felt good. I think more the more times I have hands on the Log will improve my Log OHP.
Stones had quite "pop".

[Anthony Medina]

Hello Jay, I have been trying to get in touch with you using various e-mails and others but have not gotten any responces, I hope this reaches you. I really need you help CASPA has been trying to send the requests to you but they are telling me that they are un-opened and they think that they are going into your BULK mail box. Anyway please write me an e-mail or call me with a better contact or tell me when to have CASPA resend that request. My e-mail is fielddoc9770@yahoo.com or call me at home 253-874-6994 or my cell at 253-921-1587 or work at 253-968-3070. CASPA has already recieved my application but is still waiting for your reference. Any help will be greatly apperciated. thank you for all your help and allowing me to shadow those few month they were a great help as well as all you great advise.

[Jamie T]

Big Jay

Nice numbers.. it sounds like you are on a roll.. I am at jtempleman@shaw.ca..drop me a line and we'll chat but we are aiming to have everything set up by the first week of october..

Jamie

[Jay O'Neill]

Thanks for the support my Canadian brother!
16-Sep-05:
OHP
Axle: 2 sets of 165 x 5.
5 x 185
3 x 205
2 x 225
1 x 250 miss at 250 for 2nd rep
5x 225 nice set for me!
LOG: 2 sets of 165 for 5.
3 x 185
3 x 205
2 x 215
1 X 235
1 x 255 miss :(
5 x 205
Floor press 10 x 225
8 x 275
5 x 315
5 x 315
Started workout by placing my 270 stone on 50 " platform. Girlfriend talkin trash about it... so proved her wrong.. and taped just in case she ever forgets... :)

[Jay O'Neill]

17 Sep 05
QUick back workout.

Vanco squats: 225 x 5
275 x 5
315 x 3
365 x 3
405 x 2
these ARE GREAT FOR POSTERIOR CHAIN!!!

RACK DEADS: 500 for 5 last set

Shrugs: 225 x 10 Super-set with Neck extentions with strap 3x 20 x 35lb
315 x 10
405 x 8
455 x 8
My hip flexors and lower back, and glutes were stressed.

[D.J. Satterfield]

Man I wish I had your log press, I'll just keep trudging forward, nice pressing. I really like the taping of the stone for your girlfriend, I'll have to remind my wife of that.:)

[Jay O'Neill]

thanks DJ! A little "in your face" works well when motivating one's self!

[Jay O'Neill]

9-19-05
Light workout: I got a new 110 pound anvil. Shouldered it and pressed it 5 times each side.
Flipped my new tire twice... very heavy I nned to weigh it but I believe its 800+.
Some bicep curls 3 sets of 8.

Just keepin the blood flowing for my speed workout tonight. :BP:

[Scott Tully]

Jay,

Your friend Cory is here training with us in Kansas this week, really nice guy.

Scott

[Jay O'Neill]

From what he tells me... you guys are great! I was really happy to hear he hooked up with you! I have a Medical conferance this weekend, or I was seriously gonna Fly out! How did he do on the stones... his first time ever!

I was gonna order some Farmers walk from you... do you have an estimate on delivery time from order?

[Scott Tully]

Jay,

he loaded the 180, 220, and 240 stones, did a 200lb Log 12", and did some farmers work with Lon, not sure what the weight was, as I was out throwing weight for height. He did hurt his pec last night, jsut waiting to see how sore it is.

Scott

[D.J. Satterfield]

There go those Kansas boys tearing up the new guy in town. :T: Ha Ha.
No, seriously though Jay, these are the guys I compete with in the shows around here and they are a great group of guys willing to help out anytime. If you ever get a chance to go down there, it will definitley be worth your while, they have alot of good equipment to train with.

[Jay O'Neill]

Hey Scott... Corey called me and said he pulled a pec last night! he'll be fine.
Pretty tough Kid.
I would definately like to arrange a trip out there to work with you guys. Perhaps I can convince Corey to Fly out there sometime this year.

[Scott Tully]

Your welcome any time man, I think Corey got some pics of our set up. We have anything a guy would ever need.

ST

[Jay O'Neill]

9-19-05
Speed Day: Bench 8 sets of 225 for 3
then 275 x 5
315 x 5
LOG OHP (rack) 8 sets with 165 for 3 fast
2 x 185 x 3 fast
Incline bench 3 sets 225 for 8

quick workout... felt it the next day though. pretty nice.

[Jay O'Neill]

9-22-05
Cleans and Back day
3 sets of cleans up to 205 for 3
Shrugs 225 x 8
315 x 8
405x 8
455 x 8
Pulldowns to chest 150 x 10
185 x 10
240 x 8
265 x 6
Low cable rows 150 x 8
200 x 8
250 x 8
Biceps dummbell cross bodies with 50/60/70/80 pound for 8 reps
worked out at unfamiliar gym due to the fact I am at a medical conferance in Vancouver. Will train OHP tomorrow or saturday depending on if I leave the conferanc early.

[Jamie T]

If that's Vancouver BC .. thnaks for the email?!! you know Mi casa su casa.. and food too..If you are still in town let me know.. I got a brand new 295 stone that's screaming to be lifted..

Jamie

[Jay O'Neill]

Sorry Jamie... it was Vancover WA> Otherwise I would've called ya! Thanks anyway!
Saturday back from Conferance workout.
9-24-05
OHP workout and Max effort.
Straight bar press
135 x10
185 x 5
205 x 3
225 x 3
250 x 1 and a miss
225 x 3
LOG press
165 x 5
185 x 3
205 x 5
220 x 2(PR)
240 x miss lockout x 2 little miffed sice I had gotten 220 for 2 easy...
215 x 4 (PR)
Floor press
225 x 10
275 x 8
315 x 5
JM presses ( like a lying french press to chin with oly bar and you cock your wrists each rep really stretches the tricep!felt great)
135 x 8
165 x 6
185 x 6
205 x 6
225 x 6
Front and side dumbell raises (superset) 2 x 12
Neck strap 40 x 20 reps x 3 sets
Forearm Sledge hammer 3 sets of 8.
Nice workout... felt strong today. 240 log press is perplexing me... next week i'll nail it... or 245.

[SBaier]

Keep up the great work Jay - the log is coming along, you will get the 240/245 next time!!

[Jay O'Neill]

thanks Shawno... appreciate the feedback. I was perlexed at the 2 reps with 220 and then a miss at 240... maybe I need less warmup...
Hope the elobow is healing well!

[Jay O'Neill]

28Sep05---
Speed day
Bench: 10 x 135
3 x 225 x 8 sets
5 x 315
3 sets of 275 x 5

Incline bench 3 x 8 225

OHP LOG speed
3 x 165 x 8 sets

Dumbell flyes 12 x 50lb x 2 sets

110 pound ANVIL pullovers ( i am taking credit for inventing these) :EB:
2 sets of 8 very Awkward...but very effective.
I will be including my Anvil in every workout...that's how i justified buying it.. hehe
Neck with blue bands on rack... ala Morgan! thanks buddy!
good workout... felt great!

[Jamie T]

Big Jay

Everyone is stepping it up a notch..nice lifts going on.. Me ..yesterday did the 630 lb anchor chain .. 50 feet in 15 secs.. smoked it.. just missed a 295 stone to 54" ..flipping our 500 lb tire 8 times in 32 sec..it's going good.. we are a month away from having the big Pacific Northwest Strongman Victoria BC strength fest..

cheers

Jamie

[Jay O'Neill]

Man you are Killin it!! nice work Jamie... hey why don't you Journal? love to see your day to day workouts. Besides, that way we can stay at each other with comments and such...
Is that a sanctioned meet... or back yard? either way I would love to make it!

[Jay O'Neill]

9-29-05:

Stone workout: Just a brief workout. Still tight from pressing.
230 pound stone to 56" platfrom 4reps first set
3reps second set.

Gonna do this once a week for form and to build up strength and confidence.

[D.J. Satterfield]

Jay, good work at that height with the stones, that will pay off down the road.

[Jay O'Neill]

Thanks DJ! Hope the calf is healing up!

[Jay O'Neill]

OHP workout ME
Log Press: 165 x 8
185 x 5
205 x 5
220 x 2
240 x miss
240 x 1 sloppy
215 x 4

OLY Bar press
135 x 5 strict ( no knee bend)
165 x 5 strict
185 x 5 strict
205 x 3
225 x 5
250 x 1 miss second rep
260 x miss

Floor press
225 x 8
275 x 5
300 x 5
315 x 3

JM press
135 x 6
165 x 6
185 x 6
206 x 6
225 x 6

Dumbell 1 arm ext behind head
35 x 12 x 2 sets
Not a bad workout went as planned... wanted more on the Log OHP but I'll keep pluggin'.

[D.J. Satterfield]

Nice work Jay, it looks like things are moving in the right direction. Solid log pressing.

[Jay O'Neill]

Thanks DJ! yeah I have been cranking away at it and seem to be coming together. I am gonna start doing reps with 215-220... like 3 sets of 3-5 or even 5 sets of 3 -5. Hope th ecalf is healing up fro ya.
Thanks for checkin out the journal.

[Jay O'Neill]

Speed day:
Bench
135 x 20
225 x 3 x 8 sets Alt. close and medium grip.
275 x 8
315 x 5

OHP log: 165 x 3 x 8 sets
185 x 3 x 2 sets

JM presses (nose breakers)
135 x 10
185 x 6
205 x 6
225 x 6
230 x 6
Anvil Pullovers 110 pound anvil (O'Neill pullovers)
3 sets of 8
Good workout...! finished in less then an hour!

[D.J. Satterfield]

Sweet, we have Vanco squats and now O'Neill pullovers. :LOL:
That 315x5 is pretty nice after the speed work.

[Jay O'Neill]

Yeah all everyone needs to do is buy an Anvil! I'll tell ya what DJ... those things are punishing! they stretch out the Rib cage and really stress the Triceps!
I have to hit something fairly heavy after a speed workout. i just pop the 315 and go for 5. I just got some bands in and will be incorporating them next week!
Thanks for the feed back!

[Cassidy Drake]

No squats or DL's? Leg work in general?

[Jay O'Neill]

I don't document all workouts... I did one last night for squats, deads and Tire flip. I try to include the workouts on here that I want feedback about. My squats and deads are my strong point.

[Cassidy Drake]

Gotcha, good to know. I figured as much :BP:

[Jay O'Neill]

where's your journal?

[Cassidy Drake]

On my site.

[Jay O'Neill]

you getting out on a med board... what's up?

[Cassidy Drake]

Migraines. I have been Dqed from numerous things, jump, scuba, etc it sucks. I was fine up until two years ago, now nothing is working. I have ended up in the ER quite a few times whn Imitrex or midrin doesn't get rid of the pain.

[Jay O'Neill]

You ever try Maxalt... I have seen people do real well with it.

[Cassidy Drake]

Yes, I have tried everything now with the exception of things like acupuncture etc. I have my own conspiracy theory, but none the less. They are horrible. I miss workout days once or twice a week due to them.

[Jay O'Neill]

New onset... 2 years ago increasingly bad headaches equals MRI.

[Cassidy Drake]

I have had a MRI, and been to four different neurologists. All post deployment from the beginning of the Iraq war.

[Jay O'Neill]

I had Headaches after Somalia... lasted about 2 years. Someone I had talked to mentioned PTSD. I have been headache free for about 10 years now. I used an herbal concoction once from an old rice farmer in okinawa and perhaps it was a coincidence... but I never had one of those headaches again... God only knows what was in that lil bottle!

[Cassidy Drake]

They think it could be that or a number of things. Acupuncture is something I am going to try when I move back to the states, if we move to Washington I will be finding a herbalist as well. I have treid every western medicine known to man, so I have nothing to loose. The last neurologist I saw said there is a newer herb that is helping some people called butter bur or something like that?

[Cassidy Drake]

http://www.bodybuilding.com/store/now/but.html


Heard of it?

[Jay O'Neill]

never heard of that.... sounds like a natural form of Neurontin...
I may know a naturopath in the area perhaps if I run into her I'll ask her...

[Cassidy Drake]

I never heard of it either until he mentioned it, and I have looked for lots of remedies.

[Jay O'Neill]

Catchin up: 10 -8-05:
OHP ME:
Axle: 165x 8 strict
185 x 5 strict
205 x 3
225 x 3
240 x 2
260 x 1
Log press
205 x 5 x 3
Board presses 2 board:
225 x 8
275 x 5
315 x 5
350 x 3
365 x 3
Giant set shoulder:
Lateral raises/front raises/ rear delts(mini band)
2 sets of 10-12
Neck 45 pounds with head harness 2 sets of 20.

10 Oct 05
Hammer throw: 10 throws
Stone 2 sets 225 x 5 to 56 inch platform.
nice workout easy felt strong on stone. Building up wind and getting used to movement.

[Cassidy Drake]

Good board press numbers

[Jay O'Neill]

Thanks! Actually like the max effort excercises like th eboard press and floor press and close grip. I am gonna start alternating them. I never "max" on them. I like to use weight that feels good for 3 reps.

[Jay O'Neill]

speed day:
with Mini-bands:
135 x 8
185 x 3 x 6 sets
205 x 3
225 x 3 x 2
Bands off 315 x 5 ( narrow grip)

Incline bench
225 x 8 x 3 sets

Speed OHP with log
full clean and press
165 x 3 x 5 sets
185 x 3 very fast.

Dumbell Flyes
2 sets of 12 with 50 lbs

110 pound Anvil Pull overs (O'Neill pullovers ;) )
3 sets of 8-10
Neck extentions with 45 pounds on head harness
band extentions with blue band

[Mike Westerling]

Workout's are looking good.
-Mike

[Jay O'Neill]

thanks Mike.... yours are lookin pretty intense as well!

[Jay O'Neill]

Got my big boy 305 pound stone tonite... thanks Jesse... For another quality stone.
Will keep you guys aprised on my stone lifting progress.

Stay strong!!!

[Jay O'Neill]

11-12-05
Log Clean and press
165 x 1
185 x 1
220 x 1

Log clean and press for 1 minute
165 x 9 (gasser)

Log Overhead lockouts 9 chain suspended Log top end lockout and hold for 10 sec.
165
205
235
First time with excercise, courtesy of Jesse. Shoulder really took a nice beating... felt great!

Bench 2 board press
225 x 5
275 x 5
315 x 5
350 x 3
390 x 2

JM tricep presses (straight bar nose breakers)
145 x 10
185 x 8
225 x 6
225 x 6
250 x 6

1 arm dumbell ext.
2 sets of 15 x 35 pounds

Standing behind head overhead tricep ext.
135 x 12
155 x 10
165 x 8

[D.J. Satterfield]

Great looking workout Jay. Those are some impressive #'s on those boards and JM's. You must have some monster tri's man.

[SBaier]

Good workout Jay... looks like you are getting after it!

[Jay O'Neill]

Thanks DJ and Shawn... I don't ant to embarrass myself in Salina in MAY..!
I went over and had Jesse tweak my routine and it has paid off... working hard but also working smart...
I am gonna play with my new toy tomorrow... 305 Stone... Courtesy of Marunde-Muscle.
Been watchin your logs and looks like neither one of you guys is takin any prisoners come next season... Your stone work is phenomenol! And DJ is a deadliftin machine!
Thanks for the feedback... always appreciated...

[Jay O'Neill]

11-14-05
Just tryin new stone... 305 lapped it 4 times. Kept spinnin on shirt... gonna go shirtless next time. Maybe get some Ostland Tacky :)

11-16-05
Strict Press
135 warmup for 12
155 x 10

Push press
185 x 3
210 x 3
225 x 2
250 x 2
225x 3

Side laterals
3 sets of 12 with a 25
super-set with
Front raises
3 sets of 12
super-set with
Rear delt band pulls
3 sets of 12

Nice quick workout... felt great.

[D.J. Satterfield]

Great work on that stone Jay, I finally got my 305 lapped last week. Looks like you handled it pretty well. Keep up the good work.

[Paul Neuhaus]

11-14-05
Just tryin new stone... 305 lapped it 4 times. Kept spinnin on shirt... gonna go shirtless next time. Maybe get some Ostland Tacky :)


If you don't want to go shirtless, just pull your shirt down tight into your belt or back brace. I wear the Rehband brace only when doing stones (no belt) and I pull the front of my shirt down until it starts to stretch. So, the stone sticks to my shirt, and my shirt can't really slip anymore as it's already pulled tight.

[Jay O'Neill]

Thanks DJ and i'll give the shirt thing a try Paul. Appreciate the feed back!
Your training looks as if it is going well!

[Mike Westerling]

If the stone still spins on your shirt you can get your shirt a little wet. I always seem to do better after I've been training a while and my shirt is sweaty. If I'm using tacky I put some under my shirt (I'm way too fat right now to be going shirtless-lol) so it sticks to my skin as well as some on my shirt. It doesn't take much either. Nice job on lapping the 305 by the way!
-Mike

[Corey Schaich]

Make it happen #1.

[Jay O'Neill]

30Nov05
Speed bench with doubled pink bands
3 sets of 185 for 3
3 sets of 205 for 3
3 sets 225 for 3 very fast.

Strict Overhead press
135 x 6
155 x 6
175 x 3
185 x 7
185 x 7

Incline press
225 for 3 sets of 8

One arm dumbell clean and press
85 x 5
85 x 5
90 x 3

Shoulder super set
Cable side laterals / Front dumbell raises / Rear delts
10/10/10 for 2 sets

Cable-crossovers 2 sets of 12 x 90 lbs
Nice workout Strict overheads were good. Shoulders felt strong.

[Jay O'Neill]

Front squats ("cause Jesse told me to :mad: )
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3

Rear Squats to box
225 x 8
315 x 5 x 2
405 x 5
455 x 3
500 x 2 x 2

Hack Squats
4 plates (2 per side) x 10
6 plates x 8
8 plates x 8
10 plates x 8

Leg ext for looks... ;)
2 sets 24 reps

[Corey Schaich]

Keep steppin up Huggie Hugerson!

[D.J. Satterfield]

Damn Jay, that is some nice squatting. How tall are you and what do you weigh? Keep up the good work, now I've got to catch your squatting and pressing. :BB:

[Jay O'Neill]

Thanks DJ! always appreciate your comments. However your squatting and pulling are great!
I am aprox 5'11" and weigh 275.

[Jay O'Neill]

Shrugs
8 x 135
8 x 225
8 x 315
8 x 405
8 x 495
10 x 315

GM's
135 x 10
135 x 10
185 x 10
225 x 8
225 x 8
225 x 8

RDL's
135 x 10
225 x 8
225 x 8

Pulldowns
150 x 10
210 x 10
250 x 8

Low cable rows
130 x 10
180 x 10
220 x 10
Felt good today... hopefully this will all help me get thm damn stone's up! ;)

[SBaier]

Keep up the great work Jay... I like the fact that you are posting more of your training!

[Jay O'Neill]

Thanks Shawn... I started feeling guilty reading yours and DJ's day after day and not writing mine down.
You also made a lot of sense... it is a great way to chart progress.
Thanks again!

[Jay O'Neill]

Speed Bench-(doubled pink bands.)
135 x 5
185 x3
185 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

Strict OHP
135 x 5
155 x 5
175 x 3
190 x 6
190 x 6
190 x 6

Standing OH dumbbells
2 sets 8 reps 80 pounds in each hand

Cable side laterals/front raises/ rear delt machine SUPER SET
3 sets of 10

nice easy work out, feeling strong on my strict presses
My goal 225 OHP strict.

[D.J. Satterfield]

Damn Jay, that is some real good strict pressing with all those reps at 190. I would think you will have no problem getting to 225. Keep up the good work buddy.

[Jay O'Neill]

thank you DJ! I was actually a bit surprised...
Jesse told me to start at 12 reps and each week increase weight and decrease reps. So I counted backward from 215-220 and have hit my mark each week.
I do it after my speed benches which I may have to re-think as I get closer to 225.
I am getting my ticket for the Kansas show in May... early bird. Are ya gonna do that show?
Are you doing a Power meet soon?

[Jesse Marunde]

wow Jay you've really stuck to the program. is it just me or are you getting stronger? how's the body holding up? you're starting to get into some heavy weights... I bet you're getting psyched for the big singles coming up?...

You're box squat is big bro. I know you're doing those solo in the garage too. Ask your the beautiful and notorius Kim if she would be so kind as to take a picture for all of us! Post some pics man!

What impact, if any, do you think front squats are having on your back squat, stones and overhead lifting?
Jesse

[D.J. Satterfield]

Jay-
Yeah, right now I am training for a PL meet Feb.4. I hope all goes well and I can break my old PR's. It just seems like I am dealing with more aches and pains than usual, but hey, that is part of the game. Keep going until you drop.
Yeah, I will definitely be in Kansas as long as all holds together. Scott puts on a great show, I will see you there.

So on your OHP training from Jesse, how many pounds a week do you jump as you drop reps?

[Jay O'Neill]

I increase weight by 5 pounds each week and drop reps by 1-2. My goal was 225 so counted backward from there, decreasind reps by 1. I think I started with with 135 or 140 for 12 reps.
so I hit 190 for 6 this week. I will go for 195 for 5 next week and so on. If I feel I can get 6 reps I will go for it. If not, sometimes I will do my last rep and then push press one more.
At the end of the workout I load 225 and Push press it for a single and hold it for 10 seconds.
The last rep push press and the Goal weight (225) push press are just little things that I have worked into the workout to stretch the muscles past there capacity and then let them feel what the goal weight is... Just my own lil recipe. We'll see how it plays out.

[Jay O'Neill]

wow Jay you've really stuck to the program. is it just me or are you getting stronger? how's the body holding up? you're starting to get into some heavy weights... I bet you're getting psyched for the big singles coming up?...

You're box squat is big bro. I know you're doing those solo in the garage too. Ask your the beautiful and notorius Kim if she would be so kind as to take a picture for all of us! Post some pics man!

What impact, if any, do you think front squats are having on your back squat, stones and overhead lifting?
Jesse

Thanks Jess! I will have the Beautiful Kim get a Pic... we have been workin on getting the Video cam hooked up to the computer. I might have a X-mas present that'll fix that.. ;)

I am feeling stronger and my body feels tight all the time. I think my legs have grown, because my pant legs are tight and My work pants are getting shorter... not good... will get new ones... haha!
The fronts have built my confidance for the other back squat and stones...
I have only been doing them for a month... but they are really comin along.
Thanks for all your guidance and input into my workout Jesse. I never shouldered a stone before and last night I did the 230 twice...I was stoked!

[D.J. Satterfield]

Thanks Jay, looks like it is working good for you.

[Jay O'Neill]

I forgot to log my last 2 workouts for squats and Back...
Front squats
135 x 8
185 x 8
205 x 5
225 x 5

Rear squat BG program
225 x 5 (WU)
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5

Hack squats
4 plates x 12
6 plates x 10
8 plates x 8
10 plates x 8

LEg ext for looks ;)
RDL's 225 x 8 x 2
felt good... easy for now!

[Jay O'Neill]

Back
GM's 135 x 8
185 x 8
225 x 8
Back tight from squats... stop
Pulldowns to chest
220 x 10
250 x 8
250 x 8

Low row
Stack + 200
3 sets of 8 with stack

crappy workout due to tight back. squatted the night before.

will change schedule

[Jay O'Neill]

TONIGHT:
OHP night (strict)
Speed bench doubled mini-bands
135 x 8
135 x 8
185 x 8
205 x 3
225 x 3 x 5

Strict OHP
135 x 5
155 x 3
175 x 3
Working sets (this week was to be 195 x 5)
I got 195 x 4
195 x 4 with a little push for 5th rep....
Push press and hold 235 -10 seconds.

not bad... next week,however I will Starting with Strict OHP since it is the work horse of my Work-out.
Super set Side laterals/front raises/rear delts/
3 sets of 10/10/10
Shawno... my 235 press and hold was for your friend!

[SBaier]

Thanks man, that is pretty cool! Good job on the workouts, thanks for catching us up.

[Jamie T]

Danm ... you are a powerful man!! nice work Jay keep it up..

Jamie

[Corey Schaich]

Way to keep eyes forward Jay. Now that's a glimse of the O'Neill I used to know but I know you can do more.

[D.J. Satterfield]

Workouts are looking good Jay, I will be waiting to see your progress on BG program. Squatting rules.

[Jay O'Neill]

Jamie- My Canadian compadre... Good to hear from ya! Thank you sir!

Corey... Always appreciate your comments... My Strength Coach!

DJ- Appreciate the support! I like the program thus far... Look forward to seeing your Power-lifting meet!
Your dead-lift is awesome!

[Paul Neuhaus]

Jay,
I see your OHP is improving. How's your log press coming along?

[Mike Westerling]

When you front squat how are you holding the bar?
Thanks,
-Mike

[Jay O'Neill]

Hey Paul... my Log press is on hold for a bit... Iwas having some cleaning issues... having a hard time cleaning anything 240 plus. Workin on it...
Thanks for the message.

Mike... Jesse helped me Big time.
I hold my arms out like Frankenstein and the bar as close to my throat as possble with my Thumbs pointed up. that locks in the bar. then i cross my hands back toward my neck and keek elbows High.

made a huge differance!

[Mike Westerling]

Hey Paul... my Log press is on hold for a bit... Iwas having some cleaning issues... having a hard time cleaning anything 240 plus. Workin on it...
Thanks for the message.

Mike... Jesse helped me Big time.
I hold my arms out like Frankenstein and the bar as close to my throat as possble with my Thumbs pointed up. that locks in the bar. then i cross my hands back toward my neck and keek elbows High.

made a huge differance!

I'll give it a shot. Shawn Baier recommended a method I've seen Gillingham use tying straps to the bar as well. I'm going to try both and see which feels more natural.
-Mike

[Jay O'Neill]

yeah I saw that in the video as well... I was trying to figure out how to set that up.... have you tried it yet?

[Jay O'Neill]

had a split routine over the weekend. I went to the Local YMCA and ran into Marshall White and his lovely bride. We talked fro quite some time and then actually got some training in. My plan was front squats and then gillingham week 3.
Well...
Front squats to low bench with slight pause.
135 x 8
225 x 5
275 x 5
315 x 5 PR *** (only been front squatting for about a month, likin it!)

Had to leave, spent too much time Jawin... Girlfriend waitin...
Next day
Gillingham routine week 3
rear squats
135 x 5 WU
225 x 5 WU
315 x 5 WU
Workin sets
345 x 5
345 x 5
345 x 5 REAL EASY
345 x 5 Easy
345 x 5 Best! Shawn always says his last set or 2 are his best... i feel the same way.
Hacks squats
Leg ext. 3 x 8-12

RDLS 225 x 5
Great workout! Felt very strong at the end... Likin this workout alot and I can see where it will make me very strong in the squat.

I also enjoyed talking to Marshall and his wife. GReat people! Hope to spend more time learnin to do proper snatch and cleans from him.

[D.J. Satterfield]

Very nice work Jay. I am definitely going to get on the Gillingham routine after this PL meet is over. Looks like it working well for you and Shawn B.

[SBaier]

Great work... enjoy the next 10 weeks!

[Jay O'Neill]

Back:
Shrugs
135 x 8
225 x 8
315 x 8
405 x 8
495 x 8

Good mornings
135 x 10
185 x 8
225 x 5
250 x 5
275 x 5

Pulldowns
Warm up x 10
Stack (250) x 8 x 3 sets

Low pulleys
stack 250 x 10 x 3 sets

[D.J. Satterfield]

Nice work Jay, looks like a good solid workout.

[Jay O'Neill]

Short and sweet... Got OHP tomorrow and Squats on Friday...
thanks for the comments!

[Jay Hagadorn]

Jay-

Look forward to seeing what the Gillingham routine does for you...
Great job on the workouts.

[Jay O'Neill]

Thank you Jay! Appreciate your comments. It is nice to see how supportive you have been to everyone.
Your workouts are lookin pretty good as well!

[Jay Hagadorn]

Thank you Jay! Appreciate your comments. It is nice to see how supportive you have been to everyone.
Your workouts are lookin pretty good as well!

Thanks Jay-

I've read all your posts in your log. I'm watching, you better hit it hard :)
You're doing great...

[Jay O'Neill]

Thanks Man! We'll keep each other in check... And that Beeks character as well... :)

[patrick w.]

front squats look strong Jay!

[Jay O'Neill]

thank you Patrick... i have lurked your journal... very Impressive...!

Part II of my workout! Inspired by the great comments from Jay and Patrick...
Stone Load

305 lapped twice

225 shouldered twice.

270 to high platform 56 "
VEry nice little workout!
Thanks all!

This forum is great for boosting work loads! ;)

[Jay O'Neill]

Tomorrow is OHP day will go for 200 x4 Strict Press... Wish me luck!

[SBaier]

You don't need luck... you will get it easy. Believe it!

[Mike McConnell]

Jay, what's your height and weight?

BTW, is the 200 OHP with an axel, bar, or log??

[Jay O'Neill]

thanks Shawno.... I'll push for you!
Mike I am 5'11" and weigh 275

[Paul Neuhaus]

thanks Shawno.... I'll push for you!
Mike I am 5'11" and weigh 275
Push for me too, because my pressing was pathetic yesterday!!! Almost as pathetic as today's event training!

[Jay O'Neill]

I will Paul... thanks for the encouragement...
Sorry to hear about your work-out...
You have been doing quite well over-all I'd say..

[Jay O'Neill]

WELL WELL WELL... I did it! Thanks to my Brothers on the forum.... :)

OHP STRICT!
135 x 5
155 x 5
175 x 3
190 x 2
Work Sets
Scheduled to hit 200 x 3-4 reps

***Hit 200 x 6! ***
the last rep I thought of Shawn and his friend and pressed it for all I had. That was for you buddy!

200 x 5 second set!

230 push press easy lockout and hold for 15 seconds. Felt easy and awesome!

Incline bench close grips:
135 x 8
185 x 8
225 x 8
250 x 5

One arm dumbell clean and press.
1 clean 3-5 reps
85 x 5
95 x 5
105 x 5

Front raises and rear delt machine super set
2 sets 10 reps.
FELT GREAT!

Nice workout! very pumped up after hitting PR!
225 strict doesn't seem so far away!

My brothers on the forum thank you! :YR:

[patrick w.]

some strong overhead pressing going on here Jay.

[Jay O'Neill]

thanks Patrick! I was very happy! I think changing up the workout and doing the strict OHP first made a differance.
Thanks again!

[Jessejobe]

Nice pressing there 200x6 strict is great. What do you weigh out of curiousity?

Jesse

[Jay O'Neill]

I am 5'11" and weigh 275...
Thanks for the compliment!

[D.J. Satterfield]

Congrats Jay, that is great pressing!
I can't wait to see what you put up in Salina. Keep up the good work buddy.

[Paul Neuhaus]

Very nice pressing! Keep it up!

[Jay O'Neill]

Thanks guys all props to my Forum buddies!
Thanks DJ and Paul.... keep up the great work as well!

[SBaier]

Thanks Jay... great pressing! I knew you had it bro!! I too am looking forward to meeting you in Salina!!

[Mike Westerling]

Merry Christmas Jay!
-Mike

[Jay O'Neill]

LITTLE BEHIND IN MY lOGGING.... Sorry!
24 Dec
Squats (front)
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3

Rear Squats (gillingham week 4)
WU 225 x 5
335 x 8sets of 2reps in 15 minutes!
this was an ass-kicker! I thought it would be easy due to the light weight!
Hack Squats
4 plates x 8 reps
6 plates x 8
8 plates x 8
10 plates x 5

Leg ext 8/8/8
Good workout harder then i expected due to volume in 15 minutes.

[Jay O'Neill]

25 Dec 05
Stones 305 lapped 3 times
225 to shoulder x 2
265 to 55 platform
Back tight form 305! stopped!

[Jay O'Neill]

OHP day
Strict press Goal is 205 x 4
135 x 5
155 x 3
175 x 3
185 x 1
205...............
and I did 205 x 4!!! very happy... nice workout!

245 Push press and Hold for 10 seconds... felt nice!

Close grip Incline press
135 x8
185 x 8
225 x 8
250 x 5
275 x 3

Speed Bench with doubled Mini-bands
135 x 5
185 x 3 x 6sets w/ 30 sec rest betweeen
225 x 3 x 3sets w 30 sec rest between

Cable-crossover 90 x 10 x 2 sets stretch the Pecs

***Super set***
Cable side laterals---Front raises --- rear delt machine(one arm)
10/10/10 x 2 sets.

FOrgot to do standing one arm overhead presses!
But all in all great workout! Very happy that I am on right track to Strict press 225, which was my goal from start of program.

[patrick w.]

great job! the overhead stuff is getting better.

[D.J. Satterfield]

Damn Jay, where is that overhead going to stop. You are nailing those numbers. What are you shooting for in Salina?
Great work, buddy.

[Jay O'Neill]

Thanks DJ! Is that a Max Log...? I would like to hit 260-270... My log clean sucks however so I need to work on that as well.
My Over head will start stalling over the next couple weeks I imagine. I really want tostrict press 225, if I could get a double out of it I would kiss the bar!

Thanks Patrick...appreciate the support.

[Paul Neuhaus]

Jay,
Like me, you have that "shelf" on the front of your torso. I've learned to use that to my advantage when cleaning the log!

[Jay O'Neill]

know... but it seems like th etop end of the clean, off the shelf that is giving me the most headaches...
and it's called a "Power Belly"!

[D.J. Satterfield]

Jay -
Yeah that is a max. log.
Also, not that I know anything about the log press, but when I get to that shelf point (my belt, I don't have the power belly), I just really pop my hips forward and to help flick the log up to my chest.

[Jay O'Neill]

I'll work on it...Thanks DJ!
And don't you know it is kind of a requirement to have a power belly? Well maybe when you are 5'11" and weigh 275.... at least that is what I tell my Girlfriend, before she points out that Marius is 290 and ripped...

[Patrick McGuffin]

Oh you got busted. HAHAH!

[Jay O'Neill]

As always...

[SBaier]

Good pressing Jay!

[Jay O'Neill]

30Dec05
Squat Night!!!

Front Squats
135 x 8
185 x 5
225 x 5
used as warm up for Squats....

Gillingham Program Week 5 (no belt no wraps)
225 x 5
315 x 3

360 x 5
360 x 5
360 x 5
360 x 5
360 x 5
last set was super easy and strong... actually sat on the bottom of last rey for a few seconds...

Hack Squats plates per both sides
4 plates x 12
6 plates x 10
8 plates x 8
10 plates x 5

Reverse Hacks (turn around and face machine.)
10 plates x 8
12 plates x 8
Felt very strong on these...

A few leg extentions ;) Like Shawn says... hard to teach an old dog....
Got my back here DJ?
Very good work out! I urge anyone with $36 to get the Gillingham DVD... very informative!

[patrick w.]

30Dec05
Squat Night!!!

Front Squats
135 x 8
185 x 5
225 x 5
used as warm up for Squats....

Gillingham Program Week 5 (no belt no wraps)
225 x 5
315 x 3

360 x 5
360 x 5
360 x 5
360 x 5
360 x 5
last set was super easy and strong... actually sat on the bottom of last rey for a few seconds...

Hack Squats plates per both sides
4 plates x 12
6 plates x 10
8 plates x 8
10 plates x 5

Reverse Hacks (turn around and face machine.)
10 plates x 8
12 plates x 8
Felt very strong on these...

A few leg extentions ;) Like Shawn says... hard to teach an old dog....
Got my back here DJ?
Very good work out! I urge anyone with $36 to get the Gillingham DVD... very informative!


good stuff!

Someone is sending me the video in a few weeks. It can't get here fast enough! I want to see the workout you all speak off (and see him throw around some cleans).

[patrick w.]

happy new year too.....hope you have good health (and give people good health too. ;) )

[Jay O'Neill]

Thank you Patrick... Have a great New Year and heal that Trap!

[SBaier]

HAHAHA - Leg Extensions Jay? I expect this stuff from DJ, but not you!!

[D.J. Satterfield]

Oh hell yeah Jay, I got your back. You know how those young pups are, always trying to change the world.
Just wait until Salina and we'll show Shawn what a good set of leg extensions will do for him.

HAIL to the leg machines. :M:

[Jay O'Neill]

1-4-06-
OHP again
Strict press.... Goal this week is 3 reps with 210.
135 x 5
155 x 5
175 x 5
190 x 2
*** 210 X 3*** Tried to push a forth but wasn't there.
Felt weak for the first part of my pressing then it came togther.

Incline CG press
135 x 8
185 x 8
225 x 8
250 x 5

One arm cable side laterals/ front dumbell raises/rear delt machine Super-set

3 sets 10/10/10
Brief workout, but I did what I came to do.

[D.J. Satterfield]

Sweeeeettttttt pressing, man it is good to see those numbers keep moving.
Good job on hitting your reps.

[Jay O'Neill]

Thanks again sir.... You are the man.

[Jamie T]

dude.. I used to tell people that asked that " I am just like Jay O'Neil...but with a better overhead press." .. Now I am going to have to change it to... I am just like Jay O'neil..if I can bring up my overhead press" :N:

haha.. keep up the awesome work big man!!

Jamie

[Paul Neuhaus]

Presses are getting better Jay. Now you just have to figure out how to use your "power belly" for cleaning a log, and you're home free!

[Jay O'Neill]

Friday night Squats! (Gillingham style)
Front squats
135 x 8
185 x 5
225 x 5

Rear Squats
225 x 5 Wu
315 x 5 WU
Gillingham program 5 x 5 385

385 x5
385 x 5
385 x 5
385 x 5
385 x 5
Last 2 were very strong...

Hacks
6 plates
8 plates
10 plates
Reverse Hacks (facing machine)
10 plates
12 plates
14 plates
felt strong...

One leg Stone squats
135 x 3 sets of 5 each leg

Leg ext... sorry Shawno :B:
3 sets of 8/8/8

Great workout! Love the gillingham program!

[SBaier]

Glad you like the program... I don't know if I would do FS first though. LEG EXTENSIONS ROCK!!! ha ha ha

[D.J. Satterfield]

Great work Jay. Those are some strong looking sets on the Gillinghams. I'm looking forward to starting that program after this meet, I think. :LOL:

Oh yeah, and you are the man, always remember the LEG EXTENSIONS. :YR:

[Mike Westerling]

Looking strong Jay. What are one leg stone squats?
-Mike

[Jay O'Neill]

thanks Fella's!
Mike a Stone squat is something I picked up by watching Ryan Vierra's training for highland games. You place your lead foot at approx 45 degree angle. your rear foot just used for support and squat straight down over your thigh. I will find the site and post it here for you guys.
It is really pretty cool and stresses the Vastus lateralis!

[Jay O'Neill]

Saturday Triceps
Easy workout trying to increase lockout strength.
Glose grip Bench
135 x 8
185 x 8
225 x 8
275 x 5
315 x 5
Felt good and strong.

Overhead extentions behind neck
135 x 2 sets of 8
155 x 6

JM presses(lying on bench like nose breakers, but elbows at 45 degrees,and flex wrist on bottom and ext wrist on top)
135 x 6
185 x 6
225 x 6
250 x 4

Rope extentions overhead with elbows on bench
stack x 2 sets of 10
Nice easy workout to strengthen triceps. Nice workout for recouping from Heavy squats the night before.

[Nicolette L.]

Jay-
I was checking out some of the first workouts you posted on here. You were intense back then as well. It seems like you have really changed your training since then. It is looking great. Keep it up.

[Corey Schaich]

Nothing like Saturday nights used to be.

[Jay O'Neill]

Well if someone would get off his dead ass and get up here we would see about that!

[Jay O'Neill]

Strict OHP night.

Goal 215 for 2 reps strict.
135 x 3
155 x 5
175 x 3
200 x 2

215 x 2!!! felt real strong alomost went for the 225 tonite but didn't want to chance missing it. Will stick to program.

Incline close grip bench
135 x 8
185 x 8
225 x 8
250 x 8

Cable side laterals/front raises and rear delts giant set
10/10/10 x 2 sets

nice easy workout tonite....

[Nicolette L.]

JAY!
Great JOB!! Keep it up

[Mike Westerling]

That 225 strict press is right around the corner!
-Mike


Strict OHP night.

Goal 215 for 2 reps strict.
135 x 3
155 x 5
175 x 3
200 x 2

215 x 2!!! felt real strong alomost went for the 225 tonite but didn't want to chance missing it. Will stick to program.

Incline close grip bench
135 x 8
185 x 8
225 x 8
250 x 8

Cable side laterals/front raises and rear delts giant set
10/10/10 x 2 sets

nice easy workout tonite....

[D.J. Satterfield]

Great work as usual Jay. I know what you mean, when things are going good it is hard to leave well enough alone until next week. Congrats man, that press is looking GREAT.

[Jay O'Neill]

Thank you very much DJ and Mike... appreciate your support as always!
Nicolette.. thank you as well! nice to have another person keepin an eye on my training and keeping me honest!

[Jay Hagadorn]

Jay-

Keep up the good work. Your getting stronger...

[Jay O'Neill]

Thanks Jay... good to have ya Back!
Friday night Squats!
Front squat WU
135 x 5
225 x 5
225 x 5

Gillingham program
225 x 8 WU
315 x 5 WU
8 sets of 2
335 pounds.... felt very strong and easy ohn these. Not quite as hard as lat time.
Goal is to finish in under 15 minutes... no prob this time.

Hac squats facing front and then rear for 7 sets.

Took it easy ... no fancy leg extentions... ;)

[D.J. Satterfield]

Good looking work, Jay. Squats look like they are coming right along.

Glad to see you took a break from those high-tech leg ext., I think Shawn was getting confused trying to figure out what they were.

[Nicolette L.]

I really like your goals as well. It seems like you are continuing to improve on your explosive strength. It is looking good. I love SQUATS!!!!

[Jay O'Neill]

well if ya love Squats... stay tuned... thsi promises to be a big week!
thanks Nicolette!

[Jay O'Neill]

catchin up a bit here... been slackin on the journal... not the workouts, just the journal.

OHP strict press Goal weight this week is 220.
135 x 5
155 x 3
175 x 2
200 x 1

***220 x 1!
Next week is the Big Goal weight with 225 for strict press for 1 rep!

Speed bench with mini bands
185 x 3 x 6
225 x 3 x 3

Side laterals /Front raises/ reardelt machine 10/10/10 x 2 sets

1 arm dumbell clean and press (both arms)
90 x 3 reps
100 x 3 reps
110 x 3 reps
nice and easy workout last one before the Goal weight 225 strict press.
Tomorrow is Gillingham squat day!

[Mike Westerling]

What was your best strict press before you started this wokout?
-Mike

[Jay O'Neill]

I never did a strict press routine prior to this and never maxed. I knew I wanted a 225 and counted back 12 weeks subtracting 5 pounds a week and my first week was 12 reps strict then added 5 pounds and dropped a rep or 2 every week. Prettyy simple and basic really. I think my biggest surprise was when i hit 6 reps around 190 195 pounds.

[Jay O'Neill]

I had a stone workout the other night that was horendous... came close with the 305 first time shirtless and ripped all the hair off my abdomin... OUCH! Jesse was quick to remind my that i need to shve from now on...thanks Jess.
Back was tweaked from 3 failed attempts.
So I took yesterday off as it is my squat night and back was still tweakin.
Today was Gillingham squat day.
SO here goes. No belt no wraps no nothin and sore back.
135 x 5
225 x 5
225 x 5
315 x 5
365 x 3
Workin sets 5x5
420 x 5 stiff
420 x little easier
420 x 5 back tight...
420 x 5 gutted it out
420 x 5 hurt.
was supposed to to do hack squats and some deads but back says no. Probably should've stopped after 3rd set. oh well...
good enough workout and did the all the hard work sets so i'll pop some Ibuprofen and rub in some veteranarian horse linament

[Mike Westerling]

Take care of that back though.
-Mike

[Paul Neuhaus]

I had a stone workout the other night that was horendous... came close with the 305 first time shirtless and ripped all the hair off my abdomin... OUCH! Jesse was quick to remind my that i need to shve from now on...thanks Jess.

I also shave my forearms for the same reason.

Take care of that back.

[D.J. Satterfield]

Jay - Great stuff brother.
You are so there on that 225 strict press. I may have to try the "O'Neill OHP" program after my PL meet.
Also, those squats are insane, great job with that weight. Those Gillinghams look tough. Keep at it and take care of the body, its the only one we get.

[Jay O'Neill]

thanks Mike and Paul... I am learning to listen to the body. Back feels much better today!
Thanks for all the encouragement, i really appreciate it.

DJ let me know when you want to start the O'Neill OHP and i will set it up for you.
Yeah those Gillinghams really know how to work you.
I felt very strong and confident with the weight. Had my back been healthier I would have felt better about the workout.

[patrick w.]

great overhead pressing Jay!

[Jay O'Neill]

Thank you Patrick. It's coming.
Last night Triceps workout.
Close grip bench
135 x 10
225 x 8
275 x 5
315 x 5
350 x 2 (I lied... 347.5, I forgot a 2.5 pound plate on the left side. Funny enough I actually could tell by the feel.)
365 x 1
then I got up off the bench and loaded my 230 just for the hell of it. I guess it just looked like it it need to be on the platform.

JM presses
135 x 8
185 x 8
225 x 6
225 x 6
225 x 6
250 x 5

Standing benind neck barbell extentions.
135 x 12
135 x 12
155 x 8
155 x 8

Forearms with forearm V-bar from monster bars.
25 pound plate 3 sets of 12
Nice lil workout... triceps felt strong today! I liked just getting up and putting the stone up with prep or tacky or anything

[D.J. Satterfield]

Nice work Jay!
You showed that stone to never laugh at you again. Way to go. :LOL:

[Jay O'Neill]

I know... it really pisses me off when they laugh at me! And they just won't shut up!
Untill I get them on the platform! then they shut up!

[Jay O'Neill]

Strict OHP last night of current program for goal weight of 225 strict.
135 x 8
155 x 5
175 x 5
195 x 2
******* 225 x 1 STRICT!!! then 1 not so strict lil push *********
Did What I set out to do...! very pleased.

Incline narrow grip Bench
135 x 8
185 x 5
225 x 5
250 x 5
275 x 3 felt strong!

Cable crossovers 10/10/10

Lateral raises/front raises/ rear delts
2 sets of 10/10/10

Fore arm dumbeel wrist curls 50 pounds 10 reps x 3 sets each arm.

Over all real good workoutThanks for all your support guys as I chased 225!. WIll Re-write new program for next Goal weight strict OHP possible 250pounds.

[Mike Westerling]

Why not just continue to do singles and keep adding 5lbs a week for a couple weeks and see what happens? I'd be willing to bet you'll get at least 2-3 more PR's before you stall......
-Mike

[Patrick McGuffin]

Awesome job! I am glad that you reached you goal.

[Jay O'Neill]

Thanks Patrick!
Mike... not a bad Idea... I'll try that for a couple of weeks!

[patrick w.]

awesome job! 225 overhead is a some nice weight!

[Paul Neuhaus]

Congrats on achieving your goal!

Now, if I can only achieve some of my DL goals within the next decade.

[Jay Hagadorn]

Good job on the 225 Jay! Keep it up man...

[Mike Westerling]

Hope all is well.
-Mike

[Mike Westerling]

:FF: -look familiar?
-Mike

[SBaier]

Me too!

How is the training?

[Corey Schaich]

:d: :c: :m: