jrams' training log

21-01-2014:

Bench Press
Warmup​
  • 5 x 80
  • 5 x 100
  • 3 x 120
Working sets​
  • 5 x 150
  • 3 x 170
  • 1 x 190
  • 1 x 190
  • 1 x 190
  • 3 x 170
  • 5 x 150

Push Press
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80

Pendlay Rows
  • 10 x 115
  • 10 x 115
  • 10 x 115

Notes:
  • Nothing to add
 
23-01-2014:

Deadlift
Warmup​
  • 5 x 135
  • 5 x 165
  • 3 x 200
Working sets​
  • 5 x 250
  • 3 x 280
  • 1 x 315
  • 1 x 325 (failed)
  • 1 x 325
  • 1 x 330
  • 1 x 330
  • 1 x 330
  • 3 x 280
  • 5 x 250

Lowbar Squats
  • 10 x 155
  • 10 x 155
  • 10 x 155
  • 10 x 155
  • 10 x 155

Notes:
  • Deadlifts felt great up to what I was supposed to do. So I decided to go up in weight and my grip started failing on 325. Then I told myself to stop being a pussy and pulled it easy. Then I went to 330 and pulled it easy too. Grip wasn't strong, but it was strong enough
  • Squats felt great. Been spending 15-20 minutes a morning stretching out my hips and I think it's helped
 
25-01-2014:

Push Press
Warmup​
  • 5 x 65
  • 5 x 80
  • 3 x 95
Working sets​
  • 5 x 120
  • 3 x 135
  • 1 x 150
  • 1 x 155
  • 1 x 160 (failed)
  • 1 x 155
  • 3 x 135
  • 5 x 120

Bench Press
  • 10 x 100
  • 10 x 100
  • 10 x 100
  • 10 x 100
  • 10 x 100

Snatch Grip Deadlift
  • 5 x 135
  • 3 x 185
  • 3 x 185
  • 3 x 185
  • 3 x 185

Pullups
  • 3 x
  • 3 x
  • 2 x
  • 1 x
  • 1 x
  • 1 x

Notes:
  • Everything felt good. Tried to do more on my push press, a little upset I only could do 155, but I'll get better
 
28-01-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 125
  • 5 x 160
  • 3 x 190
Working sets​
  • 5 x 205
  • 5 x 235
  • 5 x 265
  • 5 x 235
  • 5 x 225

Notes:
  • Had a fever all day, squats went like shit so I left after them
 
03-02-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 125
  • 5 x 160
  • 3 x 190
Working sets​
  • 5 x 205
  • 5 x 235
  • 5 x 265
  • 5 x 235
  • 5 x 225

Deadlift
  • 10 x 170
  • 10 x 170
  • 10 x 170
  • 10 x 170
  • 10 x 170

Snatch Grip Deadlift
  • 10 x 170
  • 10 x 170
  • 10 x 170
  • 10 x 170
  • 10 x 170

Notes:
  • Most everything felt easy. I always get a little dizzy holding my breath doing 5's
 
06-02-2014:

Bench Press
Warmup​
  • 5 x 85
  • 5 x 105
  • 3 x 125
Working sets​
  • 5 x 135
  • 5 x 155
  • 5 x 175
  • 5 x 155
  • 5 x 135

Push Press
  • 10 x 85
  • 10 x 85
  • 10 x 85
  • 10 x 85
  • 10 x 85

Pendlay Rows
  • 10 x 115
  • 10 x 115
  • 10 x 115

Snatch Grip Deadlift
  • 10 x 115
  • 10 x 115
  • 10 x 115

Notes:
  • Long day of work, now I am home doing work. Le sigh
 
08-02-2014:

Dynamic Stretching
  • Limber 11

Deadlift
Warmup​
  • 5 x 135
  • 5 x 170
  • 3 x 205
Working sets​
  • 5 x 220
  • 5 x 255
  • 5 x 290
  • 5 x 255
  • 5 x 225

Notes:
  • My grip blows. My posterior chain felt fine with the weight, but the last 3 reps of 290 I felt like I was losing it. Hopefully it is good enough going forward
 
09-02-2014:

Push Press
Warmup​
  • 5 x 65
  • 5 x 85
  • 3 x 100
Working sets​
  • 5 x 110
  • 5 x 125
  • 5 x 140
  • 5 x 125
  • 5 x 110

Bench Press
  • 10 x 105
  • 10 x 105
  • 10 x 105
  • 10 x 105
  • 10 x 105

Chin ups
  • 3 x
  • 3 x
  • 2 x

Notes:
  • Going off of memory, I don't have my log with me
 
10-02-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 160
  • 3 x 190
Working sets​
  • 3 x 220
  • 3 x 250
  • 3 x 280
  • 3 x 250
  • 3 x 225
  • 10 x 155
  • 10 x 155
  • 10 x 155
  • 10 x 155
  • 10 x 155
  • 10 x 155
  • 10 x 155

Notes:
  • Long day at the gym. Ton of people there so I was working in, which took longer and left me more energy to keep squatting. Got into a groove and kept at it
 
12-02-2014:

Bench Press
Warmup​
  • 5 x 85
  • 5 x 105
  • 3 x 125
Working sets​
  • 3 x 145
  • 3 x 165
  • 3 x 185
  • 3 x 165
  • 3 x 145

Push Press
  • 10 x 85
  • 10 x 85
  • 10 x 85
  • 10 x 85
  • 10 x 85

Power Cleans
  • 1 x 85
  • 1 x 85
  • 3 x 85
  • 3 x 85
  • 3 x 85
  • 2 x 95
  • 2 x 115
  • 2 x 115
  • 2 x 125
  • 2 x 125
  • 2 x 125

Notes:
  • Bench went easy
  • Had to clean up my push press sets, so I kept power cleaning afterwords. Need to fix my form as at the end I was landing on my wrist a bit and it still hurts some. Back feels incredibly sore. Damn I should find a coach
 
13-02-2014:

Dynamic Stretching
  • Limber 11

Deadlift
Warmup​
  • 5 x 135
  • 5 x 170
  • 3 x 205
Working sets​
  • 3 x 240
  • 3 x 270
  • 3 x 305
  • 1 x 305
  • 1 x 305
  • 3 x 270
  • 3 x 240

Lowbar Squats
  • 10 x 160
  • 10 x 160
  • 10 x 160
  • 10 x 160
  • 10 x 160

Notes:
  • Couldn't fall asleep last night, so I left at 5am to go lift. Why not?
  • My grip was failing and I had some awful reps of 305 as I was worried more about losing the weight than locking out
 
Last edited:
14-02-2014:

Smith Machine Bench Press
  • Don't remember, don't care. 8 sets of variable weight.

Dips
  • 7 x
  • 5 x
  • 5 x
  • 5 x
  • 5 x
  • 3 x

Smith Machine Incline Bench
  • Don't remember, don't care. 8 sets of variable weight.

Dumbell Bench Press
  • Don't remember, don't care. 8 sets of variable weight.

Dumbell Flys
  • Don't remember, don't care. 8 sets of variable weight.

Notes:
  • My friend has been bugging me to go lift with him ever since he heard how much stronger I've been getting. The problem is he goes to (now defunct) Planet Fitness which resulted in a bunch of smith machine stuff. Next time a real gym. Now just to get my other friend to stop comparing his leg press numbers to my squats
  • It's amazing how much shit I can get through when not doing high weight compound lifts. Didn't really feel the need to rest between sets at all, where as when I squat or deadlift I am huffing air like it's crack
 
17-02-2014:

Dynamic Stretching
  • Limber 11

Push Press
Warmup​
  • 5 x 65
  • 5 x 85
  • 3 x 100
Working sets​
  • 3 x 115
  • 3 x 130
  • 3 x 150
  • 3 x 135
  • 3 x 115

Bench Press
  • 10 x 85
  • 10 x 85
  • 10 x 85
  • 10 x 85
  • 10 x 85

Notes:
  • Ran to the gym and back today, ~3 miles each way. Trying to get back into running regularly
  • Couldn't decide if I wanted to do 4th day of week 2 or just skip it and do 1st day of week 3. Decided to finish week 2 and hopefully get there tomorrow to squat (supposed to be snow)
 
18-02-2014:

Push Press
Warmup​
  • 5 x 85
  • 5 x 105
  • 3 x 125
Working sets​
  • 5 x 155
  • 3 x 175
  • 1 x 195
  • 3 x 185
  • 5 x 155

Notes:
  • I'm an idiot. I forgot to bring pants to lift in so I stayed in my jeans. So I decided to mix it up and bench rather than squat in pants
 
19-02-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 125
  • 5 x 160
  • 3 x 190
Working sets​
  • 5 x 235
  • 3 x 265
  • 1 x 295
  • 1 x 305
  • 3 x 250
  • 5 x 225

Notes:
  • Broke 300. Nothing else to add
 
21-02-2014:

Dynamic Stretching
  • Limber 11

Deadlift
Warmup​
  • 5 x 135
  • 5 x 170
  • 3 x 205
Working sets​
  • 5 x 255
  • 3 x 290
  • 1 x 325
  • 1 x 335
  • 1 x 315
  • 1 x 315
  • 1 x 315
  • 1 x 315
  • 3 x 290
  • 5 x 255

Notes:
  • I realized I regrip right before I deadlift, making a weaker grip. I spent my time practicing white knuckling today
 
04-03-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 160
  • 3 x 195
Working sets​
  • 5 x 210
  • 5 x 240
  • 5 x 275
  • 5 x 240
  • 5 x 225

Deadlift
  • 10 x 175
  • 10 x 175
  • 10 x 175
  • 10 x 175
  • 10 x 175

Hanging Leg Raise
  • 15 x
  • 15 x
  • 15 x

Planks
  • 10 x 10s
  • 10 x 10s +10lb
  • 10 x 10s +25lb

Notes:
  • Nothing to add
 
05-03-2014:

Dynamic Stretching
  • Limber 11

Bench Press
Warmup​
  • 5 x 85
  • 5 x 105
  • 3 x 125
Working sets​
  • 5 x 135
  • 5 x 150
  • 5 x 170
  • 5 x 150
  • 5 x 135

Push Press
  • 10 x 85
  • 10 x 85
  • 10 x 85
  • 10 x 85
  • 10 x 85

Pendlay Rows
  • 10 x 115
  • 10 x 115
  • 10 x 115

Notes:
  • I feel like trash tonight
 
10-03-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 160
  • 3 x 195
Working sets​
  • 5 x 210
  • 5 x 240
  • 5 x 275
  • 5 x 240
  • 5 x 225

Hang Snatch
  • 3 x 45
  • 3 x 45
  • 3 x 45
  • 3 x 45
  • 3 x 45
  • 3 x 55
  • 3 x 65
  • 3 x 65

Planks
  • 10 x 10s +10lb
  • 10 x 10s +10lb
  • 10 x 10s +10lb

Notes:
  • Can't stop coughing today. Don't feel sick outside of my chest feeling really tight
 
11-03-2014:

Dynamic Stretching
  • Limber 11

Bench Press
Warmup​
  • 5 x 85
  • 5 x 105
  • 3 x 125
Working sets​
  • 5 x 135
  • 5 x 150
  • 5 x 170
  • 5 x 150
  • 5 x 135

Push Press
  • 10 x 85
  • 10 x 85
  • 10 x 85
  • 10 x 85
  • 10 x 85

Lowbar Squats
  • 5 x 140
  • 5 x 175
  • 5 x 225

Snatch Grip Deadlifts
  • 3 x 225
  • 3 x 225
  • 3 x 225
  • 3 x 225
  • 3 x 225

Notes:
  • Still coughing like crazy, I hate this
 
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