jrams' training log

jrams · May 7, 2013

07-05-2013:

5min biking

Dynamic Stretching

Shoulders
Pectorals

Bench Press

Warmup

5 x 70
5 x 90
3 x 105

Working sets

3 x 120
3 x 140
3 x 155

Push Press

10 x 95
10 x 95
10 x 95
10 x 95
10 x 95

Power Clean

1 x 95 (to rack for push press)
1 x 95 (to rack for push press)
1 x 95 (to rack for push press)
1 x 95 (to rack for push press)
1 x 95 (to rack for push press)
5 x 95

Dumbell Rows

10 x 85
10 x 85
10 x 85
10 x 85
10 x 85

Assisted Dips

10 x +34
10 x +34
10 x +28

Notes:

Bench press went easy, might have to retest my 1RMs after this month
People were "using" the power racks so I had to clean up to do the my push press. Felt like my racking was good so I did a couple more after words
Some kid asked me to spot him on the smith machine, had no idea why
Callouses on my left hand started to rip while doing dumbell rows, makes it pretty painful

jrams · May 8, 2013

08-05-2013:

30min biking, ~8 miles

Dynamic Stretching

Hips
Lowerback

Power Clean

3 x 95
3 x 105
3 x 115
3 x 125
3 x 135

Notes:

Cut my leg open power cleaning and started bleeding all over the bar. That was bad
Will probably head back later to bike more and do some front squats

edit:
08-05-2013 cont:

40 min of biking, ~10miles

Front Squats

5 x 65
5 x 85
5 x 105
5 x 125
5 x 145
5 x 165

Notes:

Never realized how difficult front squats were. Was leaning forward a bit too much, but I was able to keep my elbows up for the most part. Was sweating my ass off from them

jrams · May 9, 2013

09-05-2013:

30min biking, ~8 miles

Notes:

Got boned by traffic today. Usually takes 15 minutes to get to the gym, but took over an hour due to an accident. Will do my 5/3/1 work later today

edit:
09-05-2013 cont:

5min biking

Dynamic Stretching

Hamstrings
Hips
Agile 8

Deadlift

Warmup

5 x 110
5 x 140
3 x 165

Working sets

3 x 195
3 x 220
3 x 250

Lowbar Squats

10 x 155
10 x 155
10 x 155
10 x 155
10 x 155

Weighted Situps

25 x 10
25 x 10
25 x 10
25 x 10
25 x 10

Russian Twists

20 x 10
20 x 10
20 x 10

Notes:

Watched myself warm up and I have terrible butt-wink. Guess more OHSquats are in my future
Deadlifts have been coming easy
Sweat my ass off but no rep felt too hard. Only had a couple that I leaned forward/good morninged and hit depth on everything
A girl I find really cute always seems to be there while I am. While I haven't got the courage/reason to talk to her yet, it's good motivation to keep going
I need to start eating better, having a gut kind of sucks

jrams · May 10, 2013

10-05-2013:

5min biking

Dynamic Stretching

Shoulders
Pectorals

Push Press

Warmup

5 x 55
5 x 70
3 x 80

Working sets

3 x 95
3 x 105
3 x 120

Bench Press

10 x 120
10 x 120
10 x 120
10 x 120
10 x 120

Assisted Chinups

10 x +82
10 x +76
10 x +76

Notes:

Got in late and had to leave before finishing my chinups. Will probably go back after work and do them along with some biking

edit:
10-05-2013 cont:

30 min of biking

Assisted Chinups

10 x +76
10 x +76
10 x +76
10 x +76

Notes:

Nothing to add

jrams · May 11, 2013

11-05-2013:

5min biking

Dynamic Stretching

Hips
Lowerback

Power Clean

3 x 95
3 x 95
3 x 115
3 x 115
3 x 135
3 x 135
3 x 155
3 x 155

Front Squats

5 x 65
5 x 85
5 x 105
5 x 125
5 x 145
5 x 145

25 min biking

Notes:

Cut my leg open again power cleaning. Stupid scab, probably need to get something to cover it up when I lift
Keeping my back a bit straighter when I front squat, less lean forward, less buttwink

jrams · May 13, 2013

13-05-2013:

5min of biking

Dynamic Stretching

Agile 8
Hips
Lower back

Lowbar Squats

Warmup

5 x 90
5 x 115
3 x 135

Working sets

5 x 170
3 x 190
1 x 210
1 x 230
1 x 240

Deadlift

10 x 195
10 x 195
10 x 195
10 x 195
10 x 195

Hanging Leg Raises

10 x
10 x
10 x
10 x
10 x

Notes:

Squated 240 pretty easily. Some sticking right after parallel on the way up, but I think I could have done more. If I had more time I would have tried to go up to 260 or 270
Some trainer kept asking me if I needed a spot for every set after my 2nd warm up. I think he was shocked when I kept adding weight
Deadlifts felt good, although I had to rush them a bit because of lack of time

jrams · May 14, 2013

14-05-2013:

5min biking

Dynamic Stretching

Shoulders
Pectorals

Bench Press

Warmup

5 x 70
5 x 90
3 x 105

Working sets

5 x 130
3 x 150
1 x 165
1 x 170
1 x 180
1 x 190

Push Press

10 x 95
10 x 95
10 x 95
10 x 95
10 x 95

Dumbell Rows

10 x 85
10 x 85
10 x 85

Assisted Dips

10 x +28
10 x +28
10 x +28

Notes:

Bench press was easy. Thinking I could add more weight, but had no spotter and didn't feel like risking it
Ran out of time and didn't finish my rows, pissed about that. Going to go back later and do 5x10x85
I almost nailed some body builder chick in the face while push pressing. The rooms where they usually practice their poses and what not were busy so they were doing it by the power rack. She stumbled back during one and came within an inch or two from getting the bar in the face

14-05-2013 cont:

30 min of biking, ~8 miles

Bench Press

5 x 95
5 x 115
3 x 135
5 x 155
3 x 175
1 x 195
1 x 195

Dumbell Rows

10 x 85
10 x 85
10 x 85
10 x 85

Notes:

Wanted to bench more so I did

jrams · May 15, 2013

15-05-2013:

5min biking

Dynamic Stretching

Hips
Lowerback

Power Clean

3 x 95
3 x 95
3 x 115
3 x 115
3 x 135
3 x 135
3 x 155
3 x 155

Front Squats

5 x 65
5 x 85
5 x 105
5 x 125
5 x 145
5 x 145

Notes:

Nothing to add

jrams · May 16, 2013

16-05-2013:

5min biking

Dynamic Stretching

Hamstrings
Hips
Agile 8

Deadlift

Warmup

5 x 115
5 x 140
3 x 165

Working sets

5 x 210
3 x 235
1 x 265
1 x 275
1 x 285
1 x 305
1 x 315, grip failed, two callouses ripped off on my left hand

Lowbar Squats

10 x 155
10 x 155
10 x 155
10 x 155
10 x 155

Weighted Situps

25 x 10
25 x 10
25 x 10
25 x 10
25 x 10

Russian Twists

20 x 10
20 x 10
20 x 10

Notes:

Convinced I could deadlift more if I could get my grip up. Pissed off I couldn't get 315 as I locked it out for split second before I decided to lower it with my grip giving out. God fucking damnit
Squats feel great. I am exhausted doing them, but at no point do I think I can't do them

jrams · May 17, 2013

17-05-2013:

5min biking

Dynamic Stretching

Shoulders
Pectorals

Push Press

Warmup

5 x 55
5 x 70
3 x 80

Working sets

5 x 100
3 x 115
1 x 125
1 x 135
1 x 145

Bench Press

10 x 120
10 x 120
10 x 120
10 x 120
10 x 120

Assisted Chinups

10 x +76
10 x +76
10 x +76
10 x +76
10 x +76

Notes:

Nothing to add

jrams · May 19, 2013

19-05-2013:

5min biking

Dynamic Stretching

Hips
Lowerback

Power Clean

3 x 95
3 x 95
3 x 115
3 x 115
3 x 135
3 x 135
3 x 155
3 x 155
1 x 165
1 x 165
1 x 175

Front Squats

5 x 65
5 x 85
5 x 105
5 x 125

Notes:

Wrists are starting to hurt from my crappy racking. Guess I will stay lighter on my cleans

jrams · May 20, 2013

20-05-2013:

5min of biking

Dynamic Stretching

Agile 8
Hips
Lower back

Lowbar Squats

Deload

5 x 90
5 x 115
5 x 135

Notes:

My wrist is still bothering me so I didn't want to do any deadlifts. Pisses me off that I couldn't

toonie · May 20, 2013

Nice consistent work.

Do you use chalk for deadlifts? Are you using a mixed grip/hook grip?

And I'm curious what sort of wrist pain would prevent you from deadlifting.

jrams · May 21, 2013

toonie said:
Nice consistent work.

Do you use chalk for deadlifts? Are you using a mixed grip/hook grip?

And I'm curious what sort of wrist pain would prevent you from deadlifting.

No chalk. I use over/over hook grips and pulling in my thumb like that kills my wrists. The pain is pretty much from the outside of my thumb down to the wrist on my left hand, gets exacerbated when I flex my wrist back, forward, or in. I probably could have if I really wanted to, just wouldn't have been pleasant.

Simply holding the bar during squats was killing my wrist too.

It's feeling markedly better today, but I don't want to risk it and fuck it up further. Probably going to give up on the power cleans for the time being until I move in a month or two and find a coach to teach me how to not suck at them.

toonie · May 21, 2013

Why no chalk? I used to think my grip strength was lacking, but all I needed was chalk.

Also, if wrist issues potentially prevent you from deadlifting, you can consider trying mixed grip. Not sure if that would help or not, but something to consider.

jrams · May 24, 2013

Starting to convince myself that I may have broken something in my hand/wrist. Going to give it some more time off and if it doesn't subside by the time I get back from my vacation I'll get it checked out. Doesn't hurt as much as it bothers me that I can't keep lifting.

jrams · May 28, 2013

28-05-2013:

30min of biking

Dynamic Stretching

Agile 8
Hips
Lower back

Lowbar Squats

5 x 95
5 x 135
3 x 185
3 x 205
1 x 225
1 x 245
1 x 265

Notes:

Getting cabin fever so I decided to go to the gym and test out my wrist for squats. Wrist is getting better, but the pressure from the bar is still high
265 went up so easily. Happy about that. I remember a time not too long ago I couldn't even quarter squat 225, now I can do a full squat like it is nothing. Pissed about my wrist as I feel like it is preventing me from pursuing 300 and beyond

jrams · May 31, 2013

30-05-2013:

30min of biking

Dynamic Stretching

Agile 8
Hips
Lower back

Lowbar Squats

10 x 135
10 x 135
10 x 135
10 x 135
10 x 135
3 x 185
3 x 205

Notes:

Wrist aint perfect but I enjoy squatting too much. Hopefully I'm not doing anything extra to hurt it

jrams · Jun 3, 2013

03-06-2013:

5min of biking

Dynamic Stretching

Agile 8
Hips
Lower back

Lowbar Squats

Warmup

5 x 95
5 x 115
3 x 140

Working sets

5 x 150
5 x 175
5 x 200

30 mins of biking

Deadlift

10 x 145
10 x 145
10 x 145
10 x 145
10 x 145

Hanging Leg Raises

10 x
10 x
10 x
10 x
10 x

Notes:

So frustrated lately. My hand is still bugging me and the gym was packed, had to wait 40 minutes for the Olympic mats to open up so I could deadlift. It was hard convincing myself to wait around while people did stupid shit on the mats just so I could put my hand through pain. Just upset that I wanted to increase the volume and now I can barely do what I have been

jrams · Jun 4, 2013

04-06-2013:

5min of biking

Dynamic Stretching

Agile 8
Hips
Lower back

Lowbar Squats

Warmup

5 x 95
5 x 115
3 x 140

Working sets

8 x 165
8 x 165
8 x 165
5 x 180
2 x 190
2 x 190
1 x 205
1 x 225

Notes:

Going to do more squats while I let my hand heal. Might include some deadlifts too as they aren't that bad on it

jrams' training log

Silver Belt

Silver Belt

Silver Belt

Silver Belt

Silver Belt

Silver Belt

Silver Belt

Silver Belt

Silver Belt

Silver Belt

Silver Belt

Silver Belt

Tuesday

Silver Belt

Tuesday

Silver Belt

Silver Belt

Silver Belt

Silver Belt

Silver Belt

Forum statistics

Share this page