jrams' training log

jrams · Aug 31, 2013

31-08-2013:

Dynamic Stretching

Shoulders
Pectorals

Push Press

Warmup

5 x 60
5 x 70
3 x 85

Working sets

3 x 100
3 x 115
3 x 130
3 x 115
3 x 100

Bench Press

10 x 100
10 x 100
10 x 100
10 x 100
10 x 100

Chinups

2 x
2 x
2 x
2 x

Facepulls

10 x 42.5
10 x 50
10 x 65

Notes:

Need to get back into the pull game, so I'm struggling through chinups

jrams · Sep 2, 2013

02-09-2013:

Dynamic Stretching

Limber 11

Lowbar Squats

Warmup

5 x 100
5 x 125
3 x 150

Working sets

5 x 190
3 x 215
1 x 240
3 x 215
5 x 190

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:

I felt like dogshit at the gym. Lifts went terrible.

jrams · Sep 4, 2013

04-09-2013:

Dynamic Stretching

Shoulders
Pectorals

Bench Press

Warmup

5 x 75
5 x 90
3 x 110

Working sets

5 x 135
3 x 155
1 x 175
3 x 155
5 x 135

Push Press

10 x 80
10 x 80
10 x 80
10 x 80
10 x 80

Pendlay Rows

10 x 115
10 x 115
10 x 115

Notes:

Slept well last night, lifted well today. What a shocking correlation
My gym is full of idiots. Some guy was waiting for me to finish with the rack on my push press so he could do deficit deadlifts (his words). He loads up the barbell, jumps on his step, then doesn't even bring the weight down below his knees

jrams · Sep 5, 2013

05-09-2013:

Dynamic Stretching

Limber 11

Deadlift

Warmup

5 x 135
5 x 150
3 x 180

Working sets

5 x 220
3 x 250
1 x 280
3 x 250
5 x 225

Lowbar Squats

10 x 140
10 x 140
10 x 140
10 x 140
10 x 140

Notes:

Trying to improve my deadlift form and it really helped today. Focused on breaking the floor quickly and pulling back as opposed to up. Everything felt really light

jrams · Sep 6, 2013

06-09-2013:

Dynamic Stretching

Shoulders
Pectorals

Push Press

Warmup

5 x 60
5 x 70
3 x 85

Working sets

5 x 105
3 x 120
1 x 135
3 x 120
5 x 105

Bench Press

10 x 100
10 x 100
10 x 100
10 x 100
10 x 100

Chinups

2 x
2 x
2 x

Facepulls

10 x 50
10 x 50
10 x 50

Notes:

My chinups suck ass. But there wouldn't be progress if there was no place to start
Push press feels great. I think I could do a lot more than I am doing

jrams · Sep 9, 2013

09-09-2013:

Dynamic Stretching

Limber 11

Lowbar Squats

Warmup

5 x 105
5 x 135
3 x 160

Working sets

5 x 170
5 x 200
5 x 225
5 x 200
5 x 170

Deadlift

10 x 155
10 x 155
10 x 155
10 x 155
10 x 155

Hanging Leg Raises

15 x
15 x
15 x
15 x
15 x

Roman Chairs

10 x
10 x
10 x

GHRs

2 x
2 x
2 x

Notes:

My core sucks. My back sucks. So I am upping the core stuff, from none to as much as I can

jrams · Sep 10, 2013

10-09-2013:

Dynamic Stretching

Shoulders
Pectorals

Bench Press

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 140

Dumbell Rows

10 x 65
10 x 65
10 x 65

Notes:

Had to work late so I had to expedite my workout. Made the decision to work on my back as opposed to doing push press

jrams · Sep 13, 2013

13-09-2013:

Dynamic Stretching

Piroformis
IT Bands
Abductors

Deadlift

Warmup

5 x 135
5 x 155
3 x 185

Working sets

5 x 200
5 x 230
5 x 260
5 x 230
5 x 200

Sumo Deadlift

5 x 185
5 x 230
5 x 230

GHRs

3 x
3 x
2 x

Notes:

I don't comprehend how other people have enough time to do so much volume. Between work, food, sleep, and commuting I don't have the time. Did what I could today, decided to skip out on the BBB squats in favor of hammies
There was a midget lifting at the gym and needed me to spot him on bench. I know it's mean, but I was laughing inside so hard. He couldn't reach the rack, so I had to rack/unrack it for him. Dude was pretty strong, but still
Deadlifts went great. Focusing on keeping my back straight and just pulling off the floor as hard and fast as I can has helped a ton. I think the added focus of the hammies, glutes, and abs will pay off soon

jrams · Sep 16, 2013

16-09-2013:

Dynamic Stretching

Limber 11

Lowbar Squats

Warmup

5 x 105
5 x 135
3 x 160

Working sets

3 x 185
3 x 210
3 x 235
3 x 210
3 x 185

Sumo Deadlift

10 x 155
10 x 155
10 x 155
10 x 155
10 x 155

Hanging Leg Raises

15 x
15 x
15 x
15 x
15 x

Notes:

Didn't have time to do everything and the GHR was being used. I really wish I had an emptier gym and/or a gym at home

jrams · Sep 17, 2013

17-09-2013:

Dynamic Stretching

Shoulders
Pectorals

Bench Press

Warmup

5 x 75
5 x 95
3 x 115

Working sets

3 x 130
3 x 150
3 x 170
3 x 150
3 x 135

BBB sets

10 x 75
10 x 75
10 x 75
10 x 75
10 x 75

Pendlay Rows

10 x 135
10 x 135
10 x 135

Notes:

My gym is really starting to piss me off. It's getting more and more crowded and it's just exacerbating how terrible their floor space is. So many machines that no one uses and not enough bars

jrams · Sep 19, 2013

19-09-2013:

Dynamic Stretching

Piroformis
IT Bands
Abductors

Deadlift

Warmup

5 x 135
5 x 155
3 x 185

Working sets

3 x 215
3 x 245
3 x 275
3 x 245
3 x 225

Sumo Deadlift

3 x 185
3 x 215
3 x 245
3 x 245
3 x 215

Roman Chairs

10 x
10 x
10 x

GHRs

3 x
3 x
3 x

Notes:

Sumo deadlifts seem easier on my back, but I hit my wall faster. 215 felt easy as hell but 245 I was all over the place. Couldn't keep my balance

jrams · Oct 1, 2013

Spent the past couple weeks sick and drunk so I haven't been lifting much. Also got a first and second opinion on my wrist and the news seems to be it is swollen. Told to wear a splint on it during night and they suggested I wear it during lifting if I can. I don't think I'll let it slow me down, because I am stubborn like that. If it isn't getting better in 6 weeks, I get to go back for more advice.

jrams · Oct 7, 2013

07-10-2013:

Dynamic Stretching

Limber 11

Lowbar Squats

Warmup

5 x 105
5 x 135
3 x 160

Working sets

5 x 200
3 x 225
1 x 250
3 x 225
5 x 195

Sumo Deadlift

5 x 135
5 x 165
10 x 165
5 x 165

Deadlift

5 x 135
5 x 165
10 x 165
5 x 165

Hanging Leg Raises

10 x
10 x
10 x
10 x
10 x

Notes:

Was anxious to lift all day. 2 weeks off and I just wanted to get to it. Had to work late but got to the gym feeling good
Squats went up quickly. Form broke down on the last rep, but at no point did I feel like I was missing it
Want to work on my abs and hammys so I decided to sumo deadlift half my BBB lifts. It's listed as two separate things, but they were supersetted
Still can't believe I am putting up weight that I couldn't even quarter squat years ago

jrams · Oct 8, 2013

08-10-2013:

Dynamic Stretching

Shoulders
Upper Back
Pectorals

Bench Press

Warmup

5 x 75
5 x 95
3 x 115

Working sets

5 x 140
3 x 160
1 x 180
3 x 160
5 x 140

Push Press

10 x 75
10 x 75
10 x 75
10 x 75
10 x 75

Pendlay Rows

10 x 135
10 x 135
10 x 135

Notes:

Didn't sleep well last night but was still anxious to lift. Bench felt heavy, but moved easily
The chain on my bike keep slipping, really bothering me

jrams · Oct 10, 2013

10-10-2013:

Dynamic Stretching

Limber 11

Deadlift

Warmup

5 x 135
5 x 155
3 x 185

Working sets

5 x 230
3 x 260
1 x 290
3 x 260
5 x 230

Lowbar Squats

10 x 135
10 x 135
10 x 135
10 x 135
10 x 135

Glute Ham Raises

2 x
2 x
2 x

Roman Chairs

10 x
10 x
10 x

Notes:

Long day of work. Had to proof read tons of documents because the UX guys were behind. Felt lethargic until I went to lift
Deadlifts went up easy. I still think my form sucks, but pulling more and more weight
Apparently it's a lot harder to hold onto the bar with my wrist splint. I'll need to make it work though

jrams · Oct 12, 2013

11-10-2013:

Dynamic Stretching

Upper back
Shoulders

Push Press

Warmup

5 x 60
5 x 75
3 x 90

Working sets

5 x 110
3 x 125
1 x 145
3 x 125
5 x 110

Bench Press

10 x 95
10 x 95
10 x 95
10 x 95
10 x 95

Pullups

4 x
4 x
4 x
3 x
3 x

Notes:

Tired enough yesterday that I fell asleep rather than dick around on the internet so I didn't update my log. Progress
Lifts were easy except for the pullups which I still suck at. I might spend next week recalculating my maxes or I'll make a larger jump than I had been

jrams · Oct 14, 2013

14-10-2013:

Dynamic Stretching

Limber 11

Lowbar Squats

Warmup

5 x 115
5 x 145
3 x 175

Working sets

5 x 185
5 x 215
5 x 245
5 x 215
5 x 185

Deadlift

10 x 160
10 x 160
10 x 160
10 x 160
10 x 160

Hanging Leg Raises

10 x
10 x
10 x
10 x
10 x

Notes:

Squats were heavy. May have pulled a muscle in my hip, made the bike ride home suck. Won't slow me down though

jrams · Oct 15, 2013

15-10-2013:

Bench Press

Warmup

10 x bar
5 x 80
5 x 95
3 x 115

Working sets

5 x 125
5 x 145
5 x 165
5 x 145
5 x 135

Push Press

10 x 75
10 x 75
10 x 75
10 x 75
10 x 75

Face Pulls

10 x 35
10 x 42.5
10 x 50

Hanging Leg Raises

10 x
10 x
10 x

Pendlay Rows

10 x 115
10 x 115
10 x 115

Notes:

Really easy day. Had to fight for a bar to do pendlay rows so I did face pulls and leg raises to pass the time

jrams · Oct 16, 2013

16-10-2013:

Notes:

Did some GHRs, stiff legged deads, and ab crunches today. Didn't bring my note book and it would just be a guess what I did

jrams · Oct 17, 2013

17-10-2013:

Dynamic Stretching

Limber 11

Deadlift

Warmup

5 x 135
5 x 160
3 x 190

Working sets

5 x 205
5 x 235
5 x 265
5 x 235
5 x 225

Notes:

Had a date tonight so I didn't have time to do everything. Kind of upset about that

jrams' training log

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