jrams' training log

07-05-2013:

5min biking

Dynamic Stretching
  • Shoulders
  • Pectorals

Bench Press
Warmup​
  • 5 x 70
  • 5 x 90
  • 3 x 105
Working sets​
  • 3 x 120
  • 3 x 140
  • 3 x 155

Push Press
  • 10 x 95
  • 10 x 95
  • 10 x 95
  • 10 x 95
  • 10 x 95

Power Clean
  • 1 x 95 (to rack for push press)
  • 1 x 95 (to rack for push press)
  • 1 x 95 (to rack for push press)
  • 1 x 95 (to rack for push press)
  • 1 x 95 (to rack for push press)
  • 5 x 95

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

Assisted Dips
  • 10 x +34
  • 10 x +34
  • 10 x +28

Notes:
  • Bench press went easy, might have to retest my 1RMs after this month
  • People were "using" the power racks so I had to clean up to do the my push press. Felt like my racking was good so I did a couple more after words
  • Some kid asked me to spot him on the smith machine, had no idea why
  • Callouses on my left hand started to rip while doing dumbell rows, makes it pretty painful
 
08-05-2013:

30min biking, ~8 miles

Dynamic Stretching
  • Hips
  • Lowerback

Power Clean
  • 3 x 95
  • 3 x 105
  • 3 x 115
  • 3 x 125
  • 3 x 135

Notes:
  • Cut my leg open power cleaning and started bleeding all over the bar. That was bad
  • Will probably head back later to bike more and do some front squats

edit:
08-05-2013 cont:

40 min of biking, ~10miles

Front Squats
  • 5 x 65
  • 5 x 85
  • 5 x 105
  • 5 x 125
  • 5 x 145
  • 5 x 165

Notes:
  • Never realized how difficult front squats were. Was leaning forward a bit too much, but I was able to keep my elbows up for the most part. Was sweating my ass off from them
 
Last edited:
09-05-2013:

30min biking, ~8 miles

Notes:
  • Got boned by traffic today. Usually takes 15 minutes to get to the gym, but took over an hour due to an accident. Will do my 5/3/1 work later today

edit:
09-05-2013 cont:

5min biking

Dynamic Stretching
  • Hamstrings
  • Hips
  • Agile 8

Deadlift
Warmup​
  • 5 x 110
  • 5 x 140
  • 3 x 165
Working sets​
  • 3 x 195
  • 3 x 220
  • 3 x 250

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

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:
  • Watched myself warm up and I have terrible butt-wink. Guess more OHSquats are in my future
  • Deadlifts have been coming easy
  • Sweat my ass off but no rep felt too hard. Only had a couple that I leaned forward/good morninged and hit depth on everything
  • A girl I find really cute always seems to be there while I am. While I haven't got the courage/reason to talk to her yet, it's good motivation to keep going
  • I need to start eating better, having a gut kind of sucks
 
Last edited:
10-05-2013:

5min biking

Dynamic Stretching
  • Shoulders
  • Pectorals

Push Press
Warmup​
  • 5 x 55
  • 5 x 70
  • 3 x 80
Working sets​
  • 3 x 95
  • 3 x 105
  • 3 x 120

Bench Press
  • 10 x 120
  • 10 x 120
  • 10 x 120
  • 10 x 120
  • 10 x 120

Assisted Chinups
  • 10 x +82
  • 10 x +76
  • 10 x +76

Notes:
  • Got in late and had to leave before finishing my chinups. Will probably go back after work and do them along with some biking


edit:
10-05-2013 cont:

30 min of biking

Assisted Chinups
  • 10 x +76
  • 10 x +76
  • 10 x +76
  • 10 x +76

Notes:
  • Nothing to add
 
Last edited:
11-05-2013:

5min biking

Dynamic Stretching
  • Hips
  • Lowerback

Power Clean
  • 3 x 95
  • 3 x 95
  • 3 x 115
  • 3 x 115
  • 3 x 135
  • 3 x 135
  • 3 x 155
  • 3 x 155

Front Squats
  • 5 x 65
  • 5 x 85
  • 5 x 105
  • 5 x 125
  • 5 x 145
  • 5 x 145

25 min biking

Notes:
  • Cut my leg open again power cleaning. Stupid scab, probably need to get something to cover it up when I lift
  • Keeping my back a bit straighter when I front squat, less lean forward, less buttwink
 
13-05-2013:

5min of biking

Dynamic Stretching
  • Agile 8
  • Hips
  • Lower back

Lowbar Squats
Warmup​
  • 5 x 90
  • 5 x 115
  • 3 x 135
Working sets​
  • 5 x 170
  • 3 x 190
  • 1 x 210
  • 1 x 230
  • 1 x 240

Deadlift
  • 10 x 195
  • 10 x 195
  • 10 x 195
  • 10 x 195
  • 10 x 195

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

Notes:
  • Squated 240 pretty easily. Some sticking right after parallel on the way up, but I think I could have done more. If I had more time I would have tried to go up to 260 or 270
  • Some trainer kept asking me if I needed a spot for every set after my 2nd warm up. I think he was shocked when I kept adding weight
  • Deadlifts felt good, although I had to rush them a bit because of lack of time
 
14-05-2013:

5min biking

Dynamic Stretching
  • Shoulders
  • Pectorals

Bench Press
Warmup​
  • 5 x 70
  • 5 x 90
  • 3 x 105
Working sets​
  • 5 x 130
  • 3 x 150
  • 1 x 165
  • 1 x 170
  • 1 x 180
  • 1 x 190

Push Press
  • 10 x 95
  • 10 x 95
  • 10 x 95
  • 10 x 95
  • 10 x 95

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

Assisted Dips
  • 10 x +28
  • 10 x +28
  • 10 x +28

Notes:
  • Bench press was easy. Thinking I could add more weight, but had no spotter and didn't feel like risking it
  • Ran out of time and didn't finish my rows, pissed about that. Going to go back later and do 5x10x85
  • I almost nailed some body builder chick in the face while push pressing. The rooms where they usually practice their poses and what not were busy so they were doing it by the power rack. She stumbled back during one and came within an inch or two from getting the bar in the face

14-05-2013 cont:

30 min of biking, ~8 miles

Bench Press
  • 5 x 95
  • 5 x 115
  • 3 x 135
  • 5 x 155
  • 3 x 175
  • 1 x 195
  • 1 x 195

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

Notes:
  • Wanted to bench more so I did
 
Last edited:
15-05-2013:

5min biking

Dynamic Stretching
  • Hips
  • Lowerback

Power Clean
  • 3 x 95
  • 3 x 95
  • 3 x 115
  • 3 x 115
  • 3 x 135
  • 3 x 135
  • 3 x 155
  • 3 x 155

Front Squats
  • 5 x 65
  • 5 x 85
  • 5 x 105
  • 5 x 125
  • 5 x 145
  • 5 x 145

Notes:
  • Nothing to add
 
16-05-2013:

5min biking

Dynamic Stretching
  • Hamstrings
  • Hips
  • Agile 8

Deadlift
Warmup​
  • 5 x 115
  • 5 x 140
  • 3 x 165
Working sets​
  • 5 x 210
  • 3 x 235
  • 1 x 265
  • 1 x 275
  • 1 x 285
  • 1 x 305
  • 1 x 315, grip failed, two callouses ripped off on my left hand

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

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:
  • Convinced I could deadlift more if I could get my grip up. Pissed off I couldn't get 315 as I locked it out for split second before I decided to lower it with my grip giving out. God fucking damnit
  • Squats feel great. I am exhausted doing them, but at no point do I think I can't do them
 
17-05-2013:

5min biking

Dynamic Stretching
  • Shoulders
  • Pectorals

Push Press
Warmup​
  • 5 x 55
  • 5 x 70
  • 3 x 80
Working sets​
  • 5 x 100
  • 3 x 115
  • 1 x 125
  • 1 x 135
  • 1 x 145

Bench Press
  • 10 x 120
  • 10 x 120
  • 10 x 120
  • 10 x 120
  • 10 x 120

Assisted Chinups
  • 10 x +76
  • 10 x +76
  • 10 x +76
  • 10 x +76
  • 10 x +76

Notes:
  • Nothing to add
 
19-05-2013:

5min biking

Dynamic Stretching
  • Hips
  • Lowerback

Power Clean
  • 3 x 95
  • 3 x 95
  • 3 x 115
  • 3 x 115
  • 3 x 135
  • 3 x 135
  • 3 x 155
  • 3 x 155
  • 1 x 165
  • 1 x 165
  • 1 x 175

Front Squats
  • 5 x 65
  • 5 x 85
  • 5 x 105
  • 5 x 125

Notes:
  • Wrists are starting to hurt from my crappy racking. Guess I will stay lighter on my cleans
 
20-05-2013:

5min of biking

Dynamic Stretching
  • Agile 8
  • Hips
  • Lower back

Lowbar Squats
Deload​
  • 5 x 90
  • 5 x 115
  • 5 x 135

Notes:
  • My wrist is still bothering me so I didn't want to do any deadlifts. Pisses me off that I couldn't
 
Nice consistent work.

Do you use chalk for deadlifts? Are you using a mixed grip/hook grip?

And I'm curious what sort of wrist pain would prevent you from deadlifting.
 
toonie said:
Nice consistent work.

Do you use chalk for deadlifts? Are you using a mixed grip/hook grip?

And I'm curious what sort of wrist pain would prevent you from deadlifting.
Click to expand...

No chalk. I use over/over hook grips and pulling in my thumb like that kills my wrists. The pain is pretty much from the outside of my thumb down to the wrist on my left hand, gets exacerbated when I flex my wrist back, forward, or in. I probably could have if I really wanted to, just wouldn't have been pleasant.

Simply holding the bar during squats was killing my wrist too.

It's feeling markedly better today, but I don't want to risk it and fuck it up further. Probably going to give up on the power cleans for the time being until I move in a month or two and find a coach to teach me how to not suck at them.
 
Why no chalk? I used to think my grip strength was lacking, but all I needed was chalk.

Also, if wrist issues potentially prevent you from deadlifting, you can consider trying mixed grip. Not sure if that would help or not, but something to consider.
 
Starting to convince myself that I may have broken something in my hand/wrist. Going to give it some more time off and if it doesn't subside by the time I get back from my vacation I'll get it checked out. Doesn't hurt as much as it bothers me that I can't keep lifting.
 
28-05-2013:

30min of biking

Dynamic Stretching
  • Agile 8
  • Hips
  • Lower back

Lowbar Squats
  • 5 x 95
  • 5 x 135
  • 3 x 185
  • 3 x 205
  • 1 x 225
  • 1 x 245
  • 1 x 265

Notes:
  • Getting cabin fever so I decided to go to the gym and test out my wrist for squats. Wrist is getting better, but the pressure from the bar is still high
  • 265 went up so easily. Happy about that. I remember a time not too long ago I couldn't even quarter squat 225, now I can do a full squat like it is nothing. Pissed about my wrist as I feel like it is preventing me from pursuing 300 and beyond
 
30-05-2013:

30min of biking

Dynamic Stretching
  • Agile 8
  • Hips
  • Lower back

Lowbar Squats
  • 10 x 135
  • 10 x 135
  • 10 x 135
  • 10 x 135
  • 10 x 135
  • 3 x 185
  • 3 x 205

Notes:
  • Wrist aint perfect but I enjoy squatting too much. Hopefully I'm not doing anything extra to hurt it
 
03-06-2013:

5min of biking

Dynamic Stretching
  • Agile 8
  • Hips
  • Lower back

Lowbar Squats
Warmup​
  • 5 x 95
  • 5 x 115
  • 3 x 140
Working sets​
  • 5 x 150
  • 5 x 175
  • 5 x 200

30 mins of biking

Deadlift
  • 10 x 145
  • 10 x 145
  • 10 x 145
  • 10 x 145
  • 10 x 145

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

Notes:
  • So frustrated lately. My hand is still bugging me and the gym was packed, had to wait 40 minutes for the Olympic mats to open up so I could deadlift. It was hard convincing myself to wait around while people did stupid shit on the mats just so I could put my hand through pain. Just upset that I wanted to increase the volume and now I can barely do what I have been
 
04-06-2013:

5min of biking

Dynamic Stretching
  • Agile 8
  • Hips
  • Lower back

Lowbar Squats
Warmup​
  • 5 x 95
  • 5 x 115
  • 3 x 140
Working sets​
  • 8 x 165
  • 8 x 165
  • 8 x 165
  • 5 x 180
  • 2 x 190
  • 2 x 190
  • 1 x 205
  • 1 x 225

Notes:
  • Going to do more squats while I let my hand heal. Might include some deadlifts too as they aren't that bad on it
 
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