jrams' training log

04-05-2015:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 155
  • 3 x 185
Working sets​
  • 5 x 200
  • 5 x 230
  • 5 x 265
  • 5 x 265
  • 5 x 265
  • 5 x 265
  • 5 x 230
  • 5 x 200
  • 10 x 155
  • 10 x 155
  • 10 x 155

Romanian Deadlift
  • 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:
  • Gym was so warm, my feet were so sweaty. Made squatting really hard, couldn't get good footing
 
05-05-2015:

Dynamic Stretching
  • Limber 11

Clean and Press
  • 5 x 95
  • 5 x 95
  • 5 x 95
  • 5 x 95
  • 5 x 95
  • 4 x 105
  • 4 x 105
  • 3 x 115
  • 3 x 115
  • 1 x 135
  • 1 x 135
  • 1 x 135
  • 0 x 145 (failed press)
  • 0 x 145 (failed press)
  • 1 x 145
  • 1 x 145
  • 0 x 150 (failed press)
  • 0 x 150 (failed press)
  • 1 x 135
  • 1 x 135
  • 1 x 135

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:
  • Have a terrible headache
  • God damn presses
 
06-05-2015:

Dynamic Stretching
  • Limber 11

Press
  • 8 x 65
  • 8 x 65
  • 8 x 65
  • 8 x 65
  • 8 x 65
  • 8 x 65
  • 8 x 65
  • 8 x 65

Pendlay Rows
  • 5 x 135
  • 5 x 155
  • 5 x 155
  • 5 x 155
  • 5 x 155
  • 5 x 155
  • 3 x 165
  • 3 x 165
  • 2 x 175
  • 2 x 185
  • 1 x 195

Notes:
  • Nothing to add
 
08-05-2015:

Dynamic Stretching
  • Limber 11

Bench Press
  • 8 x 45
  • 8 x 65
  • 8 x 85
  • 8 x 105
  • 8 x 125
  • 8 x 145
  • 3 x 155
  • 3 x 160
  • 3 x 165
  • 1 x 170
  • 3 x 175

Press
  • 6 x 45
  • 6 x 55
  • 6 x 65
  • 6 x 75
  • 6 x 85
  • 3 x 90
  • 3 x 95
  • 2 x 100
  • 1 x 105

Notes:
  • I forgot my shorts so I am the idiot doing everything in jeans. Decided to do press instead of squats because of that
 
09-05-2015:

Dynamic Stretching
  • Limber 11

Hill Spints
  • 10 x 65 yards @ ~3% incline
  • 3 x 40 yards @ ~15% incline

Notes:
  • Decided to hit up a bigger hill/incline on my way back home
  • Puked my guts out after my last sprint
 
11-05-2015:

Dynamic Stretching
  • Limber 11

Hill Spints
  • 10 x 60 yards @ ~25% incline

Notes:
  • Legs and abs are on fire. I'll try to squat later too

edit:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 155
  • 3 x 185
Working sets​
  • 3 x 215
  • 3 x 215

Notes:
  • That was fucking hard, but glad I got through some. I'll do my actual squat day once my legs work again
 
Last edited:
13-05-2015:

Dynamic Stretching
  • Limber 11

Hill Spints
  • 10 x 65 yards @ ~3% incline
  • 5 x 40 yards @ ~15% incline

Notes:
  • Quads are killing me, I think I strained something
 
18-05-2015:

Dynamic Stretching
  • Limber 11

Hill Spints
  • 15 x 60 yards @ ~25% incline

Notes:
  • Nothing to add
 
19-05-2015:

Dynamic Stretching
  • Limber 11

Hill Spints
  • 10 x 65 yards @ ~3% incline
  • 5 x 40 yards @ ~15% incline

Notes:
  • Nothing to add
 
01-06-2015:

Dynamic Stretching
  • Limber 11

Lowbar Squats
  • 5 x 135
  • 5 x 155
  • 3 x 185
  • 3 x 225
  • 2 x 245
  • 2 x 265
  • 1 x 265
  • 1 x 265

Clean
  • 2 x 135
  • 2 x 135
  • 2 x 135
  • 2 x 135

Press
  • 5 x 95
  • 4 x 105
  • 3 x 115
  • 2 x 125
  • 1 x 135
  • 1 x 135

Notes:
  • Time to get lifting again. I'll continue sprints when it is nice out. Today poured
 
02-06-2015:

Dynamic Stretching
  • Limber 11

Lowbar Squats +3s pause
  • 5 x 135
  • 5 x 135
  • 3 x 185
  • 3 x 185
  • 3 x 225
  • 3 x 225
  • 1 x 245
  • 1 x 245

Snatch
  • 2 x 45
  • 2 x 45
  • 2 x 55
  • 2 x 55
  • 2 x 65
  • 2 x 65
  • 2 x 75
  • 2 x 75
  • 2 x 85
  • 2 x 85

Pullups
  • 8 x +40
  • 8 x +40
  • 8 x +40
  • 8 x +40

Notes:
  • Nothing to add
 
05-06-2015:

Dynamic Stretching
  • Limber 11

Clean and Press
  • 2 x 45
  • 2 x 95
  • 2 x 105
  • 2 x 115
  • 2 x 125
  • 2 x 135
  • 2 x 135
  • 2 x 145
  • 2 x 145
  • 2 x 155
  • 2 x 155

Front Squat
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 3 x 135

Pullups
  • 2 x
  • 2 x
  • 2 x
  • 8 x +40
  • 8 x +40
  • 8 x +40
  • 8 x +40

Notes:
  • Nothing to add
 
22-06-2015:

Dynamic Stretching
  • Limber 11

Snatch
  • 3 x 45
  • 3 x 45
  • 3 x 45
  • 3 x 45
  • 3 x 65
  • 3 x 65

Snatch Pulls
  • 2 x 135
  • 2 x 135
  • 2 x 135
  • 2 x 135
  • 2 x 135
  • 2 x 135
  • 2 x 135

Squat
  • 3 x 135
  • 3 x 185
  • 3 x 225
  • 3 x 225
  • 3 x 225

Pullups
  • 2 x
  • 2 x
  • 2 x
  • 8 x +40
  • 8 x +40
  • 8 x +40
  • 8 x +40

Notes:
  • Snatch pulls felt good. Felt like I could have gotten under and snatched it if push came to shove
 
25-06-2015:

Dynamic Stretching
  • Limber 11

Lowbar Squat
  • 3 x 135
  • 3 x 185
  • 3 x 225
  • 3 x 225
  • 3 x 225
  • 3 x 245
  • 3 x 265
  • 3 x 265

Notes:
  • I did some random pullups during lunch too
 
12-07-2015:

Dynamic Stretching
  • Limber 11

Pullups
  • 7 x
  • 7 x
  • 5 x
  • 3 x
  • 3 x
  • 3 x
  • 8 x +40
  • 8 x +40
  • 8 x +40

Dumbell Rows
  • 7 x 65
  • 7 x 65
  • 7 x 70
  • 7 x 70
  • 7 x 80
  • 7 x 80
  • 5 x 85
  • 5 x 85
  • 3 x 90
  • 3 x 90

Dips
  • 5 x
  • 5 x
  • 5 x

Notes:
  • Felt weird being in the gym. Spent the past couple weeks mostly running and doing pullups outside
 
14-07-2015:

Dynamic Stretching
  • Limber 11

Bench Press
  • 5 x 115
  • 5 x 115
  • 5 x 135
  • 5 x 135
  • 3 x 155
  • 3 x 155
  • 2 x 175
  • 2 x 175
  • 1 x 185
  • 1 x 185
  • 1 x 185

Dips
  • 5 x
  • 5 x
  • 5 x

Notes:
  • Nothing to add
 
20-07-2015:

Dynamic Stretching
  • Limber 11

Deadlift
  • 5 x 135
  • 5 x 225
  • 3 x 245
  • 3 x 265
  • 3 x 275
  • 3 x 285
  • 3 x 295
  • 3 x 305
  • 1 x 315
  • 1 x 315
  • 1 x 315
  • 3 x 305
  • 3 x 305

Pullups
  • 5 x
  • 5 x
  • 5 x
  • 3 x
  • 3 x

Notes:
  • Nothing to add
 
22-07-2015:

Dynamic Stretching
  • Limber 11

Bench Press
  • 5 x 95
  • 5 x 105
  • 5 x 115
  • 5 x 125
  • 5 x 135
  • 5 x 145
  • 5 x 155
  • 5 x 165
  • 2 x 175
  • 2 x 175
  • 1 x 175
  • 1 x 185
  • 1 x 185
  • 1 x 185
  • 1 x 185
  • 1 x 185
  • 1 x 175
  • 1 x 175

Pullups
  • 5 x
  • 5 x
  • 5 x

Notes:
  • Nothing to add
 
23-07-2015:

Dynamic Stretching
  • Limber 11

Press
  • 5 x 45
  • 5 x 45
  • 5 x 55
  • 5 x 55
  • 5 x 65
  • 5 x 65
  • 5 x 75
  • 5 x 75
  • 5 x 85
  • 5 x 85
  • 5 x 95
  • 5 x 95
  • 5 x 105
  • 4 x 105
  • 1 x 115
  • 1 x 115
  • 1 x 115
  • 1 x 115
  • 1 x 115

Pullups
  • 5 x
  • 5 x
  • 5 x

Notes:
  • Nothing to add
 
01-08-2015:

Dynamic Stretching
  • Limber 11

Snatch
  • 2 x 45
  • 2 x 45
  • 2 x 55
  • 2 x 55
  • 2 x 65
  • 2 x 65
  • 2 x 75
  • 2 x 75
  • 2 x 85
  • 2 x 85
  • 1 x 95
  • 1 x 95
  • 1 x 105
  • 1 x 105

Cleans
  • 2 x 105
  • 2 x 105
  • 2 x 115
  • 2 x 115
  • 2 x 125
  • 2 x 125
  • 2 x 135
  • 2 x 135
  • 2 x 145
  • 2 x 145
  • 2 x 155
  • 2 x 155
  • 2 x 165
  • 2 x 165

Notes:
  • Nothing to add
 
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