jrams' training log

01-05-2014:

Deadlift
Warmup​
  • 5 x 145
  • 5 x 180
  • 3 x 215
Working sets​
  • 5 x 235
  • 5 x 270
  • 5 x 305
  • 5 x 270
  • 5 x 235

Lowbar Squats, pause 5s at bottom of first and last
  • 10 x 165
  • 10 x 165
  • 10 x 165
  • 10 x 165
  • 10 x 165

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

Notes:
  • Worked late, lifted late. Now time to grub out
 
03-05-2014:

Pendlay Rows
Warmup​
  • 5 x 70
  • 5 x 90
  • 3 x 105
Working sets​
  • 5 x 115
  • 5 x 135
  • 5 x 150
  • 5 x 135
  • 5 x 125

Bench Press
  • 10 x 110
  • 10 x 110
  • 10 x 110
  • 10 x 110
  • 10 x 110

Dumbell Rows
  • 10 x 40
  • 24 x 70 right side
  • 27 x 70 left side

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

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 165
  • 3 x 200
Working sets​
  • 3 x 230
  • 3 x 265
  • 3 x 300
  • 3 x 265
  • 3 x 230

Deadlift
  • 10 x 180
  • 10 x 180
  • 10 x 180
  • 10 x 180
  • 10 x 180

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

Notes:
  • Squats were terrible, a complete grind throughout
 
06-05-2014:

Bench Press
Warmup​
  • 5 x 85
  • 5 x 110
  • 3 x 130
Working sets​
  • 3 x 145
  • 3 x 170
  • 3 x 195
  • 3 x 170
  • 3 x 145

Pendlay Rows
  • 10 x 90
  • 10 x 90
  • 10 x 90
  • 10 x 90
  • 10 x 90

Push Press
  • 10 x 90
  • 10 x 90
  • 10 x 90

Notes:
  • Nothing to add
 
08-05-2014:

Deadlift
Warmup​
  • 5 x 145
  • 5 x 180
  • 3 x 215
Working sets​
  • 3 x 250
  • 3 x 285
  • 3 x 320
  • 3 x 285
  • 3 x 250

Lowbar Squats, pause 5s at bottom of first and last
  • 10 x 165
  • 10 x 165
  • 10 x 165
  • 10 x 165
  • 10 x 165

Planks
  • 10 x 10s + 25lb

Notes:
  • Wasn't motivated at all today, but went regardless. Last rep of 320 opened up my hands, but I locked it out and didn't drop it
  • I think the added work of core and flexibility training is helping my squats. The pauses sucked, but felt solid
 
10-05-2014:

Dynamic Stretching
  • Thoracic Spine
  • Hips
  • Shoulders

Pendlay Rows
Warmup​
  • 5 x 70
  • 5 x 90
  • 3 x 105
Working sets​
  • 3 x 120
  • 3 x 140
  • 3 x 160
  • 3 x 140
  • 3 x 135

Bench Press
  • 10 x 110
  • 10 x 110
  • 10 x 110
  • 10 x 110
  • 10 x 110

Dumbbell Rows
  • 10 x 40
  • 28 x 75 right side
  • 26 x 75 left side

Lowbar Squats, pause 5s at bottom
  • 5 x 135
  • 5 x 165
  • 5 x 200

Notes:
  • Those dumbbell rows are brutal towards the end. Rows went great
  • Bunch of bench bros there today. One told another "be careful how you setup or else you'll bench with no chest at all." Dafuq does that mean?
 
12-05-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 165
  • 3 x 200
Working sets​
  • 5 x 250
  • 3 x 280
  • 1 x 315
  • 3 x 280
  • 5 x 250

Sumo Deadlift
  • 10 x 180
  • 10 x 180

Deadlift
  • 10 x 180
  • 10 x 180
  • 10 x 180

Notes:
  • Power went out at work today, so I got to lifting early. Felt nice but too many roided up bros there. One guy started talking shit to me and trying to say his boy could out lift me (probably can, don't care) and his friend look so awkward being put on the spot
  • I collapse a bit at the end of my 3s, but my single feels pretty good
 
13-05-2014:

Dynamic Stretching
  • Thoracic spine
  • Hip flexors

Bench Press
Warmup​
  • 5 x 85
  • 5 x 110
  • 3 x 130
Working sets​
  • 5 x 160
  • 3 x 180
  • 1 x 205
  • 3 x 180
  • 5 x 160

Pendlay Rows
  • 10 x 90
  • 10 x 90
  • 10 x 90
  • 10 x 90
  • 10 x 90

Push Press
  • 10 x 90
  • 10 x 90
  • 10 x 90

Notes:
  • Nothing to add
 
02-06-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 165
  • 3 x 200
Working sets​
  • 5 x 215
  • 5 x 250
  • 5 x 280

Deadlift
  • 10 x 180
  • 10 x 180
  • 10 x 180

Notes:
  • I finished with a bunch of empty bar OH squats and front squats. Want to work on keeping my back from rounding and stressing at the bottom
  • Went light today to try to help the DOMS
  • Been dieting so I'll be taking it slow
  • Good to be back in it
 
03-06-2014:

Bench Press
Warmup​
  • 5 x 85
  • 5 x 110
  • 3 x 130
Working sets​
  • 5 x 140
  • 5 x 160
  • 5 x 180
  • 5 x 160
  • 5 x 140

Pendlay Rows
  • 7 x 70
  • 7 x 90
  • 7 x 105
  • 7 x 105
  • 7 x 105

Push Press
  • 7 x 105
  • 7 x 105
  • 7 x 105

Notes:
  • Nothing to add
 
10-06-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 165
  • 3 x 200
Working sets​
  • 5 x 215
  • 5 x 250
  • 0 x 280 (failed)
  • 5 x 250
  • 5 x 215

Bench Press
Warmup​
  • 5 x 85
  • 5 x 110
  • 3 x 130
Working sets​
  • 5 x 140
  • 5 x 160
  • 5 x 180
  • 5 x 160
  • 5 x 140

Notes:
  • The lack of calories lately is really getting to me while lifting. The warmup sets felt heavy and the work sets were a real grind. Hopefully the weight loss is worth it
  • I need to sleep more. Not recovering enough
 
Last edited:
16-06-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 165
  • 3 x 200
Working sets​
  • 5 x 215
  • 3 x 250
  • 2 x 280
  • 1 x 190
  • 2 x 280
  • 5 x 225
  • 5 x 185 w/ 3s pause

Deadlift
  • 10 x 180
  • 10 x 180
  • 10 x 180
  • 10 x 180
  • 10 x 180

Notes:
  • Nothing to add
 
Last edited:
18-06-2014:

Dynamic Stretching
  • Limber 11

Bench Press
Warmup​
  • 5 x 85
  • 5 x 110
  • 3 x 130
Working sets​
  • 5 x 140
  • 5 x 160
  • 5 x 180
  • 5 x 180
  • 5 x 160
  • 5 x 140

Pendlay Row
  • 5 x 135
  • 5 x 135
  • 5 x 135
  • 5 x 135
  • 5 x 135

Notes:
  • Nothing to add
 
Last edited:
21-06-2014:

Dynamic Stretching
  • Limber 11

Deadlift
Warmup​
  • 5 x 145
  • 5 x 180
  • 3 x 215
Working sets​
  • 5 x 235
  • 5 x 270
  • 5 x 305
  • 5 x 270
  • 5 x 235

Lowbar Squat
  • 10 x 165
  • 10 x 165
  • 10 x 165
  • 10 x 165
  • 10 x 165

Notes:
  • Lifted in the AM, biked 30 miles in the PM. For a fat kid went pretty well
 
Last edited:
22-06-2014:

Dynamic Stretching
  • Limber 11

Deadlift
Warmup​
  • 5 x 145
  • 5 x 180
  • 3 x 215
Working sets​
  • 5 x 235
  • 5 x 270
  • 5 x 305
  • 5 x 270
  • 5 x 235

Pendlay Rows
Warmup​
  • 5 x 70
  • 5 x 90
  • 3 x 105
Working sets​
  • 5 x 115
  • 5 x 130
  • 5 x 135
  • 5 x 150
  • 5 x 160
  • 5 x 130
  • 5 x 115

Dumbell Rows
  • 29 x 80 right
  • 27 x 80 left

Notes:
  • Brought my chalk today so I wanted to deadlift again. I need to increase my hamstring flexibility (I think), as I round my lower back a bit getting into position
  • Dumbell rows killed my wrist, squeezing them so tight at the end. Can't believe I keep fucking it up
 
Last edited:
25-06-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 165
  • 3 x 200
Working sets​
  • 3 x 230
  • 3 x 265
  • 3 x 300
  • 3 x 265
  • 3 x 230

Deadlift
  • 10 x 180
  • 10 x 180
  • 10 x 180
  • 10 x 180
  • 10 x 180

Notes:
  • Nothing to add
 
26-06-2014:

Dynamic Stretching
  • Limber 11

Bench Press
Warmup​
  • 5 x 85
  • 5 x 110
  • 3 x 130
Working sets​
  • 3 x 150
  • 3 x 170
  • 3 x 190
  • 3 x 170
  • 3 x 150

Pendlay Row
  • 5 x 135
  • 5 x 135
  • 5 x 135
  • 5 x 135
  • 5 x 135

Notes:
  • My wrist is killing me. Squats yesterday killed it, bench press today killed, I just hope it gets better
 
28-06-2014:

Dynamic Stretching
  • Limber 11

Pendlay Rows
Warmup​
  • 5 x 135
  • 5 x 135
  • 3 x 135
Working sets​
  • 3 x 145
  • 3 x 155
  • 3 x 165
  • 3 x 170
  • 3 x 175
  • 3 x 155
  • 3 x 145

Deadlifts
Warmup​
  • 5 x 145
  • 5 x 180
  • 3 x 215
Working sets​
  • 3 x 250
  • 3 x 285
  • 3 x 285
  • 3 x 250

Notes:
  • Was pressed for time this afternoon so had to rush it
  • Wrist felt awful on rows but fine on deadlifts. Starting to feel better
 
29-06-2014:

Dynamic Stretching
  • Limber 11

Deadlifts
Warmup​
  • 5 x 145
  • 5 x 180
  • 3 x 215
Working sets​
  • 3 x 250
  • 3 x 285
  • 3 x 320
  • 3 x 335
  • 3 x 285
  • 3 x 250

Notes:
  • Felt like garbage today but the lifts went up quickly and easily. Feels odd
 
08-07-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 165
  • 3 x 200

Notes:
  • I cut behind my knee some how. Someone noticed there was blood all over the back of my leg, so I decided to cut the session short and go home
 
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