jrams' training log

19-03-2013:

5min biking

Dynamic Stretching
  • Shoulders
  • Pectorals

Bench Press
Warmup​
  • 5 x 60
  • 5 x 75
  • 3 x 90
Working sets​
  • 5 x 115
  • 3 x 130
  • 1 x 145
  • 1 x 155
  • 1 x 175
  • 1 x 185

Push Press
  • 10 x 55
  • 10 x 55
  • 10 x 55
  • 10 x 55
  • 10 x 55

Dumbell Rows
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80

Assisted Dips
  • 10 x +46
  • 10 x +46
  • 10 x +46

Notes:
  • Got a late start today due to a couple of phone interviews, shoveling and a trip to the RMV
  • I feel like I am progressing which is nice. I remember back to senior year of college when I couldn't even bench 135
  • Fucking dumbell rows kick my ass so hard
 
35 min run, ~4 miles. I still feel slow but I went faster than usual due to my back starting to feel looser. Achilles still feel tight, hopefully I can fix this soon. Probably going to bike some tonight.
 
21-03-2013:

5min of biking

Deadlift
Warmup​
  • 5 x 95
  • 5 x 105
  • 3 x 125
Working sets​
  • 5 x 150
  • 3 x 165
  • 1 x 185
  • 1 x 235
  • 1 x 255
  • 1 x 275
  • 1 x 295

Lowbar Squats
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80

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:
  • The heavier (for me) deadlifts kicked my ass. I went for a 1 x 315 and failed miserably. Means I got quite a ways to go
  • Hips felt tight during my first squats making my form awful. Loosened them up afterwards with some leg swings
  • I am scheduled to run tonight, we'll see if it happens
  • The deload week is going to feel nice

edit:
25 min run, ~3 miles
 
Last edited:
22-03-2013:

5min of biking

Dynamic Stretching
  • Shoulders
  • Pectorals
  • 5x Empty bar OHSquats, hold at bottom for 10s

Push Press
Warmup​
  • 5 x 45
  • 5 x 50
  • 3 x 60
Working sets​
  • 5 x 75
  • 3 x 85
  • 1 x 90
  • 2 x 95
  • 1 x 105
  • 1 x 115
  • 1 x 125
  • 1 x 135
  • 1 x 140

Bench Press
  • 10 x 75
  • 10 x 75
  • 10 x 75
  • 10 x 75
  • 10 x 75

Assisted Chinups
  • 10 x +88
  • 10 x +88
  • 10 x +88
  • 10 x +88
  • 10 x +88

Notes:
  • Third week done and I am glad that I checked how conservative I've been. Think I will bump up my working 1RM higher than just the 5/10 that is suggested
  • Feeling a little worn out, glad that a deload week is coming up
  • I need to work on my clean grip for holding the front squats. I use it to unrack/rack the bar when doing push press and it's not resting on my delts correctly, which in turn is tiring out my wrists
  • One push press got away from me and went out in front of me
  • Last push press I struggled bring it back down under control, but there is no dropping weights at my gym so I won't drop the weights
  • Saw someone squatting 315+ with good form and someone deadlifting 415+ with good form tonight. Motivation for where I can be
 
25-03-2013:

5min biking

Dynamic Stretching
  • Hips
  • Ankles
  • Quads/Hamstrings

Lowbar Squats
Deload​
  • 5 x 65
  • 5 x 80
  • 5 x 95

Front Squats, 5s pause
  • 5 x 65
  • 5 x 80

Deadlift
  • 10 x 100
  • 10 x 100
  • 10 x 100
  • 10 x 100
  • 10 x 100

Static Stretching
  • Lower back
  • Glutes
  • Hamstrings
  • Quads

Hanging Leg Raises
  • 10 x
  • 10 x
  • 10 x
  • 10 x
  • 10 x

Notes:
  • Deload week feels needed
  • My hips were feeling tight so I did some pause front squats to hopefully stretch them out
  • Made myself a peanut today, haven't used it yet
  • Lower back still feels tired from my singles last week
 
26-03-2013:

5min biking

Dynamic Stretching
  • Hips
  • Shoulders
  • Pectorals

Bench Press
Deload​
  • 5 x 60
  • 5 x 75
  • 5 x 90

Push Press
  • 10 x 50
  • 10 x 50
  • 10 x 50
  • 10 x 50
  • 10 x 50

Dumbell Rows
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80

Assisted Dips
  • 10 x +46
  • 10 x +40
  • 10 x +40

Notes:
  • I have 2 interviews today so I had to go in early. Nothing really to add
 
28-03-2013:

5min of biking

Dynamic Stretching
  • Lower Back
  • Hips
  • Glutes

Banded Stretching
  • Hips
  • Glutes

Deadlift
Deload​
  • 5 x 80
  • 5 x 100
  • 5 x 120

Lowbar Squats
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80

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:
  • Spent 6 hours interviewing today then ate way too much food. Felt so lethargic but once I got moving it was great
  • Started doing some banded stretches, they feel really good. Might need to buy my own bands as the ones at my gym are a bit too strong/short
  • I want to do more squats. I am seeing/feeling progress though so I'm not going to switch programs
 
29-03-2013:

5min of biking

Dynamic Stretching
  • Shoulders
  • Pectorals

Push Press
Deload​
  • 5 x 45
  • 5 x 50
  • 5 x 60

Bench Press
  • 10 x 75
  • 10 x 75
  • 10 x 75
  • 10 x 75
  • 10 x 75

Assisted Chinups
  • 10 x +88
  • 10 x +88
  • 10 x +88
  • 10 x +88
  • 10 x +88

Banded Stretching
  • Hips

Notes:
  • First month down, two more to go
  • Using bands to open my hips feels awesome. There aren't any great places to do them though. I try to use the power racks but they fill up and I don't want to hoard them, so I usually grab a situp bench and push on it so that it doesn't slide
  • Got my first offer, awaiting at least another one next week. Probably another week before I start working again
 
01-04-2013:

Dynamic Stretching
  • Hips
  • Ankles
  • Quads/Hamstrings

Banded Stretching
  • Hips

Lowbar Squats
Warmup​
  • 5 x 85
  • 5 x 110
  • 3 x 130
Working sets​
  • 5 x 140
  • 5 x 160
  • 5 x 180

Deadlift
  • 10 x 160
  • 10 x 160
  • 10 x 160
  • 10 x 160
  • 10 x 160

Static Stretching
  • Lower back

Hanging Leg Raises
  • 10 x
  • 10 x
  • 10 x
  • 10 x
  • 10 x

Notes:
  • Yikes. Felt like I was going to throw up after my first deadlift sets but had to power through it. This is going to be hard
  • I feel a lot more flexible than when I started, makes squatting so much more fun
  • Some trainer bumped into the bar while I was holding it to squat. If I was in the middle of a squat I was probably going down
 
02-04-2013:

Dynamic Stretching
  • Shoulders
  • Pectorals

Bench Press
Warmup​
  • 5 x 70
  • 5 x 85
  • 3 x 100
Working sets​
  • 5 x 110
  • 5 x 125
  • 5 x 145

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

Dumbell Rows
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80

Assisted Dips
  • 10 x +40
  • 10 x +40
  • 10 x +40

Notes:
  • Tired, real tired
  • Didn't feel like I was going to miss reps, but had to slow down my speed during my 5x10 sets
  • The backrows didn't get me as much as they had been, probably need to go up in weight

edit:
65mins of biking, low intensity, like 15 miles or so.
 
Last edited:
04-04-2013:

5min of biking

Dynamic Stretching
  • Lower Back
  • Glutes
  • Hamstrings

Deadlift
Warmup​
  • 5 x 115
  • 5 x 135
  • 3 x 160
Working sets​
  • 5 x 175
  • 5 x 200
  • 5 x 230

Lowbar Squats
  • 10 x 135
  • 10 x 135
  • 10 x 135
  • 10 x 135
  • 10 x 135

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

30min of biking, ~8miles

Notes:
  • Deadlifts are moving easier lately. Weight didn't feel as heavy as it did last cycle, despite being 65lbs heavier. No back pain
  • Rotated in with some bodybuilders when I did squats, so for simplicity sake I just did one 45lb plate instead of a 25, a 10, a 5, and a 2.5 that I had planned.
 
05-04-2013:

5min of biking

Dynamic Stretching
  • Shoulders
  • Pectorals

Push Press
Warmup​
  • 5 x 55
  • 5 x 65
  • 3 x 80
Working sets​
  • 5 x 85
  • 5 x 95
  • 5 x 110

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

Assisted Chinups
  • 10 x +88
  • 10 x +88
  • 10 x +88
  • 10 x +88
  • 10 x +88


Notes:
  • Slept on my shoulder wrong last night and have kind of a pinching pain in it. This made doing bench press a real pain in the ass, but that was the plan so that was the outcome
  • Fridays have a lot of cute girls go during the day, it's nice to have for motivation
 
06-04-2013:

60 min of biking, ~16 miles

Notes:
  • Felt sick all day so I went to bike, helped me feel better
 
08-04-2013:

5min of biking

Dynamic Stretching
  • Agile 8
  • Hips
  • Ankles
  • Quads/Hamstrings
  • Empty bar OHSquats, 5x5 hold at bottom for 5s

Lowbar Squats
Warmup​
  • 5 x 85
  • 5 x 110
  • 3 x 130
Working sets​
  • 3 x 150
  • 3 x 170
  • 3 x 195

Deadlift
  • 10 x 160
  • 10 x 160
  • 10 x 160
  • 10 x 160
  • 10 x 160

Dynamic Stretching
  • Lower back

Hanging Leg Raises
  • 10 x
  • 10 x
  • 10 x
  • 10 x
  • 10 x

Notes:
  • Decided not to go to LA due to having the flu, thankfully that means more time to lift
  • Nothing beats recovering from the flu like 50 deadlift reps. I'll probably need to cut back the volume on them at some point, as they aren't heavy but I am fucking dead after them
  • Squats feel great. My lowerback and hips felt tight this morning, but after loosening them up there was no problem with the squats. Will probably look to add more squat days after the 3month challenge is over
  • If only I didn't suck at my upper body strength so much, this thing would be a breeze
 
09-04-2013:

5min biking

Dynamic Stretching
  • Shoulders
  • Pectorals

Bench Press
Warmup​
  • 5 x 70
  • 5 x 85
  • 3 x 100
Working sets​
  • 3 x 120
  • 3 x 135
  • 3 x 150

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

Dumbell Rows
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 85

Assisted Dips
  • 10 x +40
  • 10 x +40
  • 10 x +40

Notes:
  • Went up on barbell rows and it really wasn't much harder
  • Feeling good
  • Power racks were being used (one by a guy doing power cleans) so in turn I had to clean to setup my push press. My clean form is garbage and a half
 
10-04-2013:

60 min of biking, ~16 miles

Notes:
  • Nothing to add
 
11-04-2013:

5min of biking

Dynamic Stretching
  • Lower Back
  • Glutes
  • Hamstrings

Deadlift
Warmup​
  • 5 x 110
  • 5 x 135
  • 3 x 160
Working sets​
  • 3 x 190
  • 3 x 215
  • 3 x 240

Lowbar Squats
  • 10 x 135
  • 10 x 135
  • 10 x 135
  • 10 x 135
  • 10 x 135

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:
  • Nothing to add
 
12-04-2013:

5min of biking

Dynamic Stretching
  • Shoulders
  • Pectorals

Push Press
Warmup​
  • 5 x 55
  • 5 x 65
  • 3 x 80
Working sets​
  • 3 x 90
  • 3 x 105
  • 3 x 115

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

Assisted Chinups
  • 10 x +88
  • 10 x +88
  • 10 x +88
  • 10 x +82
  • 10 x +82

30 min biking, ~9 miles

Notes:
  • Slowly but surely improving my chinups. That's been going slower than everything else
 
Nice work. Still early, but noticing any differences since performing the consistent lower body stretching?
 
toonie said:
Nice work. Still early, but noticing any differences since performing the consistent lower body stretching?
Click to expand...

Definitely. I've been getting depth better on my squats and haven't had an incredibly tight lowerback after deadlifting since I started. The banded stretches have helped the most, take something like below and just hold it for 5-10min.



Getting antsy to learn the olympic lifts, but I am going to stick with this program until it runs dry.
 
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