jrams' training log

[jrams]

09-07-2013:

5min biking

Dynamic Stretching

• Shoulders
• Pectorals

Bench Press

Warmup​

• 5 x 75
• 5 x 90
• 3 x 110

Working sets​

• 5 x 135
• 3 x 150
• 1 x 170
• 1 x 180
• 1 x 190

Push Press

• 10 x 85
• 10 x 85
• 10 x 85
• 10 x 85
• 10 x 85

Power Cleans

• 3 x 115
• 3 x 115
• 3 x 115
• 3 x 115
• 3 x 115

Pendlay Rows

• 10 x 115
• 10 x 115
• 10 x 115

Notes:

• Barely got my last bench press up, thought for sure it was coming back down
• Power cleans went really well
• Decided to do Pendlay rows instead of barbell rows as I didn't want to take too long

 

[jrams]

11-07-2013:

Dynamic Stretching

• Hamstrings
• Hips
• Agile 8

Deadlift

Warmup​

• 5 x 135
• 5 x 145
• 3 x 175

Working sets​

• 5 x 215
• 3 x 245
• 1 x 270
• 1 x 290
• 1 x 310

Lowbar Squats

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

Weighted Situps

• 25 x 10
• 25 x 10
• 25 x 10
• 25 x 10
• 25 x 10

Russian Twist

• 20 x 10
• 20 x 10
• 20 x 10

Notes:

• Deadlifts went great, 310 felt incredibly easy to get off the floor. Squats didn't go as well. Hips were so sore

 

[jrams]

12-07-2013:

5min biking

Dynamic Stretching

• Shoulders
• Pectorals

Push Press

Warmup​

• 5 x 55
• 5 x 70
• 3 x 85

Working sets​

• 5 x 105
• 3 x 115
• 1 x 130

Bench Press

• 10 x 110
• 10 x 110
• 10 x 110
• 10 x 110
• 10 x 110

Assisted Chinups

• 10 x +82
• 10 x +82
• 10 x +82

Notes:

• I was feeling lazy/tired tonight so I didn't push myself. Everything went smooth

 

[jrams]

13-07-2013:

5min biking

Dynamic Stretching

• Hamstrings
• Hips
• Agile 8

Power Clean

• 3 x 115
• 3 x 115
• 3 x 115
• 3 x 115
• 3 x 115
• 3 x 115
• 3 x 115
• 3 x 115
• 2 x 135

Notes:

• Last clean went bad, so I stopped. That's probably how I am going to fuck up my wrists again

 

[jrams]

15-07-2013:

5min of biking

Dynamic Stretching

• Agile 8
• Hips
• Lower Back

Lowbar Squats

Deload​

• 5 x 100
• 5 x 120
• 5 x 145

Deadlift

• 10 x 175
• 10 x 175
• 10 x 175
• 10 x 175
• 10 x 175

Hanging Leg Raises

• 10 x
• 10 x
• 10 x
• 10 x
• 10 x

Notes:

• Nothing to add

 

[jrams]

16-07-2013:

5min biking

Dynamic Stretching

• Shoulders
• Pectorals

Bench Press

Deload​

• 5 x 75
• 5 x 90
• 3 x 110

Push Press

• 10 x 85
• 10 x 85
• 10 x 85
• 10 x 85
• 10 x 85

Notes:

• Nothing to add

 

[jrams]

17-07-2013:

5min biking

Dynamic Stretching

• Hamstrings
• Hips
• Agile 8

Power Clean

• 3 x 115
• 3 x 115
• 3 x 115
• 3 x 115
• 3 x 115
• 3 x 115
• 3 x 115
• 3 x 115

Front Squat

• 5 x 115
• 5 x 115
• 5 x 115

Notes:

• Nothing to add

 

[jrams]

22-07-2013:

5min of biking

Dynamic Stretching

• Agile 8
• Hips
• Lower Back

Lowbar Squats

Warmup​

• 5 x 100
• 5 x 125
• 3 x 150

Working sets​

• 5 x 165
• 5 x 190
• 5 x 215
• 5 x 190
• 5 x 165

Deadlift

• 10 x 165
• 10 x 165
• 10 x 165
• 10 x 165
• 10 x 165
• 10 x 165
• 10 x 165

Notes:

• Trying to do more volume on my main lifts. Due to time constraints that means less assistance work

 

[jrams]

24-07-2013:

5min biking

Dynamic Stretching

• Shoulders
• Pectorals

Bench Press

Warmup​

• 5 x 75
• 5 x 90
• 3 x 110

Working sets​

• 5 x 120
• 5 x 135
• 5 x 155
• 5 x 135
• 5 x 120

Push Press

• 10 x 80
• 10 x 80
• 10 x 80
• 10 x 80
• 10 x 80
• 10 x 80
• 10 x 80

Dumbell Rows

• 10 x 75
• 10 x 75
• 10 x 75

Notes:

• Tired of complaining about my wrist, going to go see a doctor about it next week

 

[jrams]

29-07-2013:

5min of biking

Dynamic Stretching

• Agile 8
• Hips
• Lower Back

Lowbar Squats

Warmup​

• 5 x 100
• 5 x 125
• 3 x 150

Working sets​

• 3 x 175
• 3 x 200
• 3 x 225
• 3 x 200
• 3 x 175

Deadlift

• 10 x 165
• 10 x 165
• 10 x 165
• 10 x 165
• 10 x 165
• 10 x 165
• 10 x 165

Notes:

• I didn't have a chance to update my log over the weekend, oh well

 

[jrams]

30-07-2013:

5min biking

Dynamic Stretching

• Shoulders
• Pectorals

Bench Press

Warmup​

• 5 x 75
• 5 x 90
• 3 x 110

Working sets​

• 3 x 130
• 3 x 145
• 3 x 165
• 3 x 145
• 3 x 130

Push Press

• 10 x 80
• 10 x 80
• 10 x 80
• 10 x 80
• 10 x 80
• 10 x 80
• 10 x 80

Notes:

• Nothing to add

 

[jrams]

31-07-2013:

5min biking

Dynamic Stretching

• Hamstrings
• Hips
• Agile 8

Power Clean

• 3 x 115
• 3 x 115
• 3 x 115
• 3 x 115
• 3 x 115

Notes:

• Nothing to add

 

[jrams]

01-08-2013:

Dynamic Stretching

• Hamstrings
• Hips
• Agile 8

Deadlift

Warmup​

• 5 x 135
• 5 x 150
• 3 x 180

Working sets​

• 3 x 205
• 3 x 235
• 3 x 265
• 3 x 235
• 3 x 205

Notes:

• Got to the gym late and douce bags were doing curls/pullups in the squat racks so I couldn't do my squats. Guess I'll have to do that and my push press tomorrow

 

[jrams]

19-08-2013:

Dynamic Stretching

• Agile 8
• Hips
• Lower Back

Lowbar Squats

Warmup​

• 5 x 100
• 5 x 125
• 3 x 150

Working sets​

• 3 x 165
• 3 x 190
• 3 x 215
• 3 x 190
• 3 x 165

Deadlift

• 10 x 165
• 10 x 165
• 10 x 165
• 10 x 165
• 10 x 165

Notes:

• Moved 2 weeks ago so I've been searching for a new gym. Signed up for one because it looked nice but I now that I am using it I really hate the squat racks. Safety bars are too high so I hit them if I squat in the rack.
• New gym is a 60 minute walk, which is a little long but nice to get the blood moving before I get there

 

[jrams]

20-08-2013:

Dynamic Stretching

• Shoulders
• Pectorals

Bench Press

Warmup​

• 5 x 75
• 5 x 90
• 3 x 110

Working sets​

• 5 x 120
• 5 x 135
• 5 x 155
• 5 x 135
• 5 x 120

Push Press

• 10 x 80
• 10 x 80
• 10 x 80
• 10 x 80
• 10 x 80

Dumbell Rows

• 10 x 75
• 10 x 75
• 10 x 75

Notes:

• Nothing to add

 

[jrams]

22-08-2013:

Dynamic Stretching

• Hamstrings
• Hips
• Limber 11

Deadlift

Warmup​

• 5 x 135
• 5 x 150
• 3 x 180

Working sets​

• 5 x 195
• 5 x 220
• 5 x 250
• 5 x 220
• 5 x 195

Lowbar Squats

• 10 x 140
• 10 x 140
• 10 x 140
• 10 x 140
• 10 x 140

Notes:

• Nothing to add

 

[jrams]

26-08-2013:

Dynamic Stretching

• Limber 11

Lowbar Squats

Warmup​

• 5 x 100
• 5 x 125
• 3 x 150

Working sets​

• 3 x 175
• 3 x 200
• 3 x 225
• 3 x 200
• 3 x 175

Deadlift

• 10 x 165
• 10 x 165
• 10 x 165
• 10 x 165
• 10 x 165

Hanging Leg Raises

• 10 x
• 10 x
• 10 x
• 10 x
• 10 x

Notes:

• Going to spend some time working on my posture. Plan on doing the Neanderthal No More routine opposite my normal lifting. Hopefully it works.

edit:
Neanderthal No More
Supine Bridges

• 15 x
• 15 x
• 15 x

Warrior Lunge Stretch

• 15s
• 15s
• 15s

IT Band Stretch

• 15s
• 15s
• 15s
• 15s
• 15s
• 15s

Barbell Stepups

• 10 x
• 10 x
• 10 x
• 10 x

Dead Bug Twists

• 15 x
• 15 x
• 15 x

Side Hip Thrusts

• 15 x
• 15 x
• 15 x

 

[jrams]

27-08-2013:

Dynamic Stretching

• Shoulders
• Pectorals

Bench Press

Warmup​

• 5 x 75
• 5 x 90
• 3 x 110

Working sets​

• 3 x 130
• 3 x 145
• 3 x 165
• 3 x 145
• 3 x 135

Push Press

• 10 x 80
• 10 x 80
• 10 x 80
• 10 x 80
• 10 x 80

Dumbell Rows

• 10 x 65
• 10 x 65
• 10 x 65

Neanderthal No More
Pendlay Rows

• 10 x 115
• 10 x 115
• 10 x 115
• 10 x 115
• 10 x 115
• 10 x 115

Pec Stretch

• 15s
• 15s
• 15s
• 15s
• 15s
• 15s

Facepulls

• 10 x 30
• 10 x 35
• 10 x 45

Rear Delt Flys

• 10 x 10
• 10 x 10
• 10 x 10

Banded External Rotations

• 15 x
• 15 x
• 15 x

High-to-Low Cable Woodchops

• 10 x 20
• 10 x 20
• 10 x 20

Notes:

• Was really dragging at the end. Hopefully I get better sleep and more energy
• Still not a big fan of my new gym

 

[jrams]

28-08-2013:

Dynamic Stretching

• Limber 11

Front Squats

• 5 x 95
• 5 x 115
• 5 x 135
• 5 x 135
• 5 x 135
• 5 x 135
• 5 x 135

Notes:

• Nothing to add

 

[jrams]

30-08-2013:

Dynamic Stretching

• Limber 11

Deadlift

Warmup​

• 5 x 135
• 5 x 150
• 3 x 180

Working sets​

• 3 x 205
• 3 x 235
• 3 x 275
• 3 x 235
• 3 x 205

Lowbar Squats

• 10 x 140
• 10 x 140
• 10 x 140
• 10 x 140
• 10 x 140

Notes:

• Nothing to add