jrams' training log

jrams · Mar 5, 2015

05-03-2015:

Dynamic Stretching

Limber 11

Snatch

3 x 45
3 x 45
2 x 75
2 x 75
1 x 95
1 x 95
1 x 95
1 x 95
1 x 95
1 x 95
1 x 95

Assisted Pull-up

8 x +40
8 x +40
8 x +40
8 x +40
8 x +40
8 x +40
8 x +40
8 x +40

Notes:

Still frustrated with work. Feeling like crap lately

jrams · Mar 8, 2015

08-03-2015:

Dynamic Stretching

Limber 11

Lowbar Squats

Warmup

5 x 115
5 x 145
3 x 175

Working sets

5 x 215
3 x 245
1 x 270
1 x 280
1 x 270
3 x 245
5 x 225

Romanian Dead Lifts

8 x 135
8 x 135
8 x 135
8 x 135
8 x 135
8 x 135
8 x 135
8 x 135

Notes:

Nothing to add

jrams · Mar 9, 2015

09-03-2015:

Dynamic Stretching

Limber 11

Lowbar Squats

Warmup

5 x 120
5 x 150
3 x 180

Working sets

5 x 190
5 x 220
5 x 250
5 x 220
5 x 190
10 x 145
10 x 145
10 x 145

Romanian Dead Lifts

8 x 145
8 x 145
8 x 145
8 x 145
8 x 145
8 x 145
8 x 145
8 x 145

Notes:

Nothing to add

jrams · Mar 12, 2015

12-03-2015:

Dynamic Stretching

Limber 11

Snatch

3 x 45
3 x 45
3 x 45
3 x 60
3 x 60
3 x 70
3 x 70
3 x 80
3 x 80
3 x 80
3 x 80
3 x 80
3 x 80

Assisted Pull-up

8 x +40
8 x +40
8 x +40
8 x +40
8 x +40
8 x +40
8 x +40
8 x +40

Notes:

In a bad mood

jrams · Mar 15, 2015

15-03-2015:

Dynamic Stretching

Limber 11

Snatch & Drop Snatch

1 x 45
1 x 45
1 x 45
1 x 65
1 x 65
1 x 65

Lowbar Squats

Warmup

5 x 120
5 x 150
3 x 180

Working sets

5 x 190
5 x 220
5 x 250

Romanian Deadlifts

8 x 145
8 x 145
8 x 145
8 x 145
8 x 145
8 x 145
8 x 145
8 x 145

Dumbell Rows

5 x 40 (5s pause)
8 x 60
8 x 60
8 x 60
8 x 60
8 x 60
8 x 60
8 x 60
8 x 60
15 x 75

Notes:

Went for a run last night, felt way better than I was expecting. Planning on another one tonight. Hopefully the snow actually holds off

jrams · Mar 16, 2015

16-03-2015:

Dynamic Stretching

Limber 11

Lowbar Squats

Warmup

5 x 115
5 x 145
3 x 175

Working sets

3 x 200
3 x 230
3 x 260
3 x 230
3 x 225
10 x 155
10 x 155
10 x 155

Romanian Deadlifts

8 x 150
8 x 150
8 x 150
8 x 150
8 x 150
8 x 150
8 x 150
8 x 150

Notes:

Nothing to add

jrams · Mar 17, 2015

17-03-2015:

Dynamic Stretching

Limber 11

Power Cleans

3 x 85
3 x 85
3 x 105
3 x 105
3 x 125
3 x 125
3 x 145
3 x 145
3 x 145
3 x 145
3 x 145
3 x 145

Pullups

8 x +40
8 x +40
8 x +40
8 x +40
8 x +40
8 x +40
8 x +40
8 x +40

Notes:

I suck at catching cleans

jrams · Mar 22, 2015

22-03-2015:

Dynamic Stretching

Limber 11

Snatch

3 x 45
3 x 45
2 x 70
2 x 70
2 x 80
2 x 80
2 x 90
2 x 90
2 x 90
2 x 90
2 x 90
2 x 90
2 x 90

Assisted Pull-up

8 x +40
8 x +40
8 x +40
8 x +40
8 x +40
8 x +40
8 x +40
8 x +40

Dumbell Rows

8 x 65
8 x 65
8 x 65
8 x 65
8 x 65
8 x 65
8 x 65
8 x 65

Notes:

Feel like I am getting sick again. Just can't fucking shake this thing

jrams · Apr 7, 2015

07-04-2015:

Dynamic Stretching

Limber 11

Lowbar Squats

Warmup

5 x 135
5 x 145
3 x 155

Working sets

5 x 185
5 x 215
5 x 245
4 x 245
3 x 245
2 x 245
1 x 245
5 x 215
5 x 185
10 x 155
10 x 155
10 x 155

Romanian Deadlifts

8 x 155
8 x 155
8 x 155
8 x 155
8 x 155
8 x 155
8 x 155
8 x 155

Notes:

Nothing to add

jrams · Apr 9, 2015

09-04-2015:

Dynamic Stretching

Limber 11

Snatch

3 x 45
3 x 45
3 x 45
3 x 60
3 x 60
3 x 70
3 x 70
3 x 80
3 x 80
3 x 80
3 x 80
3 x 80
3 x 80

Snatch Pulls

2 x 95
2 x 95
2 x 105
2 x 105
2 x 115
2 x 115

Pull-ups

1 x
2 x
3 x
4 x
5 x
4 x
3 x
2 x
1 x

Notes:

jrams · Apr 11, 2015

11-04-2015:

Dynamic Stretching

Limber 11

Press

8 x 45
8 x 65
5 x 85
3 x 115
1 x 125
1 x 135
1 x 145
1 x 155

Front Squat

3 x 135
3 x 145
3 x 155
1 x 165
1 x 175
1 x 185
1 x 195
1 x 205
0 x 215 (failed)

Pull-ups

1 x
2 x
3 x
4 x
5 x
4 x
3 x
2 x
1 x

Notes:

Testing my maxes. I need to do more front squats

jrams · Apr 13, 2015

13-04-2015:

Dynamic Stretching

Limber 11

Lowbar Squats

Warmup

5 x 135
5 x 150
3 x 180

Working sets

5 x 195
5 x 225
5 x 255
5 x 225
5 x 195
10 x 155
10 x 155
10 x 155

Romanian Deadlifts

8 x 145
8 x 145
8 x 145
8 x 145
8 x 145
8 x 145
8 x 145
8 x 145

Notes:

Nothing to add

jrams · Apr 17, 2015

17-04-2015:

Dynamic Stretching

Limber 11

Snatch

3 x 45
3 x 50
3 x 50
3 x 65
3 x 65
3 x 75
3 x 75
3 x 85
3 x 85
3 x 85
3 x 85
3 x 85
3 x 85
3 x 95
2 x 105
1 x 115
1 x 115

Press

5 x 95
5 x 95
5 x 95
5 x 105
4 x 105
3 x 115
3 x 115
1 x 135
1 x 135

Pull-ups

1 x
2 x
3 x
4 x
5 x
4 x
3 x
2 x
1 x

Notes:

Nothing to add

jrams · Apr 18, 2015

18-04-2015:

Dynamic Stretching

Limber 11

Front Squats

Warmup

5 x 75
5 x 95
3 x 115

Working sets

5 x 120
5 x 140
5 x 160
5 x 140
5 x 135

Lowbar Squats

5 x 135
5 x 150
5 x 180
10 x 135
10 x 135
10 x 135

Romanian Deadlifts

8 x 145
8 x 145
8 x 145
8 x 145
8 x 145
8 x 145
8 x 145
8 x 145

Notes:

Nothing to add

jrams · Apr 19, 2015

19-04-2015:

Dynamic Stretching

Limber 11

Snatch

3 x 45
3 x 45
3 x 45
3 x 65
3 x 65
2 x 85
2 x 85
1 x 95
1 x 95
1 x 95

Lowbar Squats

Warmup

5 x 135
5 x 150
3 x 180

Working sets

3 x 195
3 x 225
3 x 255
3 x 225
3 x 195
10 x 155
10 x 155
10 x 155

Romanian Deadlifts

5 x 135
5 x 135
5 x 135
5 x 135
5 x 135

Notes:

Trying to get more squats in

jrams · Apr 22, 2015

22-04-2015:

Dynamic Stretching

Limber 11

Lowbar Squats

Warmup

5 x 135
5 x 150
3 x 180

Working sets

3 x 210
3 x 240
3 x 270
3 x 240
3 x 210
10 x 155
10 x 155
10 x 155

Romanian Deadlifts

8 x 150
8 x 150
8 x 150
8 x 150
8 x 150
8 x 150
8 x 150
8 x 150

Notes:

Felt easy

jrams · Apr 23, 2015

23-04-2015:

Dynamic Stretching

Limber 11

Cleans

2 x 125
2 x 125
2 x 135
2 x 135
2 x 145
2 x 145
2 x 160
2 x 160
2 x 160
2 x 160
2 x 160
2 x 160
2 x 160

Power Clean + Press

5 x 65
5 x 75
5 x 80
5 x 85
5 x 95
3 x 105
3 x 115
3 x 125
1 x 135
1 x 135

Notes:

Was surprisingly a short day

jrams · Apr 25, 2015

25-04-2015:

Dynamic Stretching

Limber 11

Snatch

10 x 45
10 x 45
2 x 75
2 x 75
2 x 85
2 x 85
2 x 100
2 x 100
2 x 100
2 x 100
2 x 100
2 x 100
2 x 100

Snatch Pull

2 x 115
2 x 115
1 x 135
1 x 135
1 x 135
1 x 135

Deadlift

3 x 135
3 x 135
3 x 185
3 x 185
3 x 235
3 x 235
3 x 285
3 x 285
1 x 305
0 x 305
0 x 305

Notes:

My grip is dead. This no dropping/slamming weights or making noise wrecks havoc on my hands bringing the snatches down. Not sure why my grip sucks so much when I work on it a decent bit. Guess I need to work harder

jrams · Apr 27, 2015

27-04-2015:

Dynamic Stretching

Limber 11

Front Squats

Warmup

5 x 75
5 x 95
3 x 115

Working sets

3 x 130
3 x 150
3 x 170
3 x 170
3 x 170
3 x 170
3 x 170
3 x 170
3 x 170
3 x 150
3 x 130

Press

5 x 95
3 x 115
1 x 135
1 x 135
1 x 135
1 x 135
1 x 135
1 x 135
1 x 135
1 x 135
1 x 135
1 x 135

Romanian Deadlifts

8 x 150
8 x 150
8 x 150
8 x 150
8 x 150
8 x 150
8 x 150
8 x 150

Notes:

Presses were the only thing that felt heavy. Front squats are just a battle to keep my chest up

jrams · Apr 29, 2015

29-04-2015:

Dynamic Stretching

Limber 11

Lowbar Squats

Warmup

5 x 135
5 x 150
3 x 180

Working sets

5 x 225
3 x 255
1 x 285
1 x 295
1 x 295
1 x 295
0 x 285 (failed)

Notes:

Failed last squat. I just didn't keep tight and basically quit at the bottom

jrams' training log

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