jrams' training log

02-12-2013:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 120
  • 5 x 150
  • 3 x 180
Working sets​
  • 5 x 220
  • 3 x 250
  • 1 x 280
  • 3 x 250
  • 5 x 225

Sumo 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

Reverse Crunches
  • 10 x 85
  • 10 x 85
  • 10 x 100
  • 10 x 100
  • 10 x 100
  • 10 x 100

Front Squats
  • 5 x 95
  • 5 x 145
  • 5 x 145

Hang Snatch
  • 10 x 45

Notes:
  • Squats went up easy, was shocked but pleased
  • I think my sumo deadlift form has gotten much better. Barely felt tired after them
  • Wrist was feeling good so I decided to do some front squats. I forgot how awesome they are
  • Feeling more and more comfortable snatching. I hope I can get strong enough that doing them is worthwhile
 
03-12-2013:

Dynamic Stretching
  • Shoulders
  • Pectorals

Bench Press
Warmup​
  • 5 x 80
  • 5 x 100
  • 3 x 120
Working sets​
  • 5 x 150
  • 3 x 165
  • 1 x 185
  • 3 x 165
  • 5 x 150

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

Notes:
  • Everything went up easy
  • Going to do some pulls later, was really hungry because I skipped lunch to get work done

edit:
03-12-2013 cont:

Pendlay Row
  • 10 x 135
  • 10 x 135
  • 10 x 135

Pull ups
  • 4 x
  • 4 x
  • 4 x

Notes:
  • Forgot to update this last night
  • I'm too fat for pull ups. Can never seem to make progress on them
 
Last edited:
05-12-2013:

Dynamic Stretching
  • IT Bands
  • Lower Back
  • Upper Back

Deadlift
Warmup​
  • 5 x 135
  • 5 x 160
  • 3 x 195
Working sets​
  • 5 x 240
  • 3 x 275
  • 1 x 305
  • 3 x 275
  • 5 x 240

Lowbar Squat
  • 10 x 150
  • 10 x 150
  • 10 x 150
  • 10 x 150
  • 10 x 150

Sumo Deadlift
  • 5 x 135
  • 5 x 185
  • 5 x 205
  • 5 x 235
  • 5 x 235
  • 5 x 235
  • 5 x 235
  • 5 x 235
  • 3 x 255
  • 3 x 275
  • 3 x 285

Notes:
  • Starting to really get my hips into my deadlifts. Sumos been feeling better
  • Was going to go play basketball with my roommate but the court was being used for a girl's basketball game. We went and lifted, so I spent that time just sumo deadlifting
 
06-12-2013:

Dynamic Stretching
  • Shoulders
  • Pectorals

Push Press
Warmup​
  • 5 x 65
  • 5 x 80
  • 3 x 95
Working sets​
  • 5 x 115
  • 3 x 135
  • 1 x 150
  • 3 x 135
  • 5 x 115

Bench Press
  • 10 x 105
  • 10 x 105
  • 10 x 105
  • 10 x 105
  • 10 x 105

Pullups
  • 2 x
  • 2 x
  • 2 x

Hang Snatch
  • 15 x 45

Hang Clean
  • 15 x 45

Notes:
  • Presses went up easy
  • My back was so sore today. It was spasming a bit on my bench presses
  • It's really fun snatching. Getting to the bottom is still tough for me, but I feel like I am getting better at it
 
09-12-2013:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 125
  • 5 x 155
  • 3 x 185
Working sets​
  • 5 x 200
  • 5 x 230
  • 5 x 260
  • 5 x 230
  • 5 x 200

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

Sumo Deadlift
  • 10 x 165
  • 10 x 165
  • 10 x 165
  • 10 x 165
  • 10 x 165

Notes:
  • Slipped on my bike going to the gym and fucked up my shoulder again. Yaa-fucking-aaaa. God damnit
  • Squats were hard but they went up
 
10-12-2013:

Bench Press
Warmup​
  • 5 x 80
  • 5 x 100
  • 3 x 120
Working sets​
  • 5 x 130
  • 5 x 150
  • 5 x 170
  • 5 x 150
  • 5 x 135

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

Pendlay Row
  • 10 x 135
  • 10 x 135
  • 10 x 135

Notes:
  • Lifts went up easy
  • Should fucking killing me today. Can't believe I am so stupid to hurt it again after all these years
  • Really hot girl at the gym tonight. Had to stop myself from staring at her using the squat machine in front of me. I haven't orgasmed in about 2 weeks and that really has been fucking with my libido. Good to know it isn't dead
 
jrams said:
Slipped on my bike going to the gym and fucked up my shoulder again. Yaa-fucking-aaaa. God damnit
Click to expand...

Shitty. Hope it's nothing too serious.

jrams said:
Really hot girl at the gym tonight. Had to stop myself from staring at her using the squat machine in front of me. I haven't orgasmed in about 2 weeks and that really has been fucking with my libido. Good to know it isn't dead
Click to expand...

Lol. I use that as motivation, particularly for squats.
 
12-12-2013:

Dynamic Stretching
  • IT Bands
  • Lower Back
  • Upper Back

Deadlift
Warmup​
  • 5 x 135
  • 5 x 165
  • 3 x 200
Working sets​
  • 5 x 215
  • 5 x 250
  • 5 x 280
  • 5 x 250
  • 5 x 225

Lowbar Squat
  • 10 x 155
  • 10 x 155
  • 10 x 155
  • 10 x 155
  • 10 x 155

Sumo Deadlift
  • 10 x 165
  • 10 x 165
  • 10 x 165
  • 10 x 165
  • 10 x 165

Notes:
  • Holy hell it was cold today. It shows I have learned how to begrudgingly do things. Back felt tight all day, I was cold, I was sick, I didn't want to lift but something compelled me to just shut up and do it. I've been surprisingly good about lifting, reading, playing music, and eating better lately. Maybe I can transfer it to actual work some day
  • Lifts went up easy. Hands are torn to shit
  • Roommate is bringing back his pullup bar from his parents place, so I'll start doing that drunkenly every night
 
14-12-2013:

Dynamic Stretching
  • Shoulders
  • Pectorals

Push Press
Warmup​
  • 5 x 65
  • 5 x 80
  • 3 x 95
Working sets​
  • 5 x 105
  • 5 x 120
  • 5 x 135
  • 5 x 120
  • 5 x 105
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80

Bench Press
  • 10 x 105
  • 10 x 105
  • 10 x 105
  • 10 x 105
  • 10 x 105

Notes:
  • Nothing to add
 
16-12-2013:

Lowbar Squats
Warmup​
  • 5 x 125
  • 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
  • 10 x 160
  • 10 x 160
  • 10 x 160
  • 10 x 160
  • 10 x 160

Notes:
  • This is always the hardest day for me, but I surprisingly got through it without my form going to shit. Couldn't believe it
  • Some kid came rushing to my aid during my last triple, but I finished it before he got there. It's nice to be able to lift stuff that people feel is a lot
  • Didn't really sleep last night, got about 2 hours of sleep. Deadlifts went like shit because of that. I actually forgot to count the reps from time to time
  • It's cold and icy outside. Can't really bike in it so getting around is much slower. Almost bitched out and went home to sleep instead of lifting
 
17-12-2013:

Bench Press
Warmup​
  • 5 x 80
  • 5 x 100
  • 3 x 120
Working sets​
  • 3 x 140
  • 3 x 160
  • 3 x 180
  • 3 x 160
  • 3 x 140

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

Notes:
  • Been snowing lately. Walking on the ice has made my lowerback and feet feel not so hot
  • Ribs are killing me from football, benching didn't make it feel better
  • No one at the gym tonight
 
20-12-2013:

Dynamic Stretching
  • IT Bands
  • Lower Back
  • Upper Back

Deadlift
Warmup​
  • 5 x 135
  • 5 x 165
  • 3 x 200
Working sets​
  • 3 x 230
  • 3 x 265
  • 3 x 300
  • 3 x 265
  • 3 x 230

Notes:
  • My rib or pec feels all sorts of terrible today, so I just did my main lifts and went home. Going to just lie around all day this weekend
 
07-01-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 125
  • 5 x 155
  • 3 x 185
Working sets​
  • 5 x 200
  • 5 x 230
  • 5 x 260
  • 5 x 230
  • 5 x 200

Notes:
  • DOMS * 100000. Shouldn't have taken those two weeks off and gone back like this. Tomorrow will suck
 
08-01-2014:

Bench Press
Warmup​
  • 5 x 80
  • 5 x 100
  • 3 x 120
Working sets​
  • 5 x 130
  • 5 x 150
  • 5 x 170
  • 5 x 150
  • 5 x 135

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

Pendlay Row
  • 10 x 135
  • 10 x 135
  • 10 x 135

Notes:
  • Legs were so sore today. Took me forever to waddle to the gym
 
11-01-2014:

Dynamic Stretching
  • IT Bands
  • Lower Back
  • Upper Back

Deadlift
Warmup​
  • 5 x 135
  • 5 x 165
  • 3 x 200
Working sets​
  • 5 x 215
  • 5 x 250
  • 5 x 280
  • 5 x 250
  • 5 x 225

Sumo Deadlift
  • 5 x 135
  • 5 x 165
  • 3 x 200
  • 5 x 215
  • 5 x 250

Lowbar Squat
  • 10 x 155
  • 10 x 155
  • 10 x 155
  • 10 x 155
  • 10 x 155

Notes:
  • I think my ribs are still fucked up and my legs are still tired/sore as shit. Form felt good though for deads. Squat form felt like ass
 
13-01-2014:

Lowbar Squats
Warmup​
  • 5 x 125
  • 5 x 155
  • 3 x 185
Working sets​
  • 3 x 215
  • 3 x 245
  • 3 x 275
  • 3 x 245
  • 3 x 225
  • 10 x 155
  • 10 x 155
  • 10 x 155
  • 10 x 155
  • 10 x 155

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

Notes:
  • Work and stress getting to me. Trying to fix other people's shit at work and getting into dumb arguments. Made me lift longer tonight
  • Everything went up easy although I was dogshit tired during the BBB sets
  • I tried to give some kid pointers on his squat, but he wasn't feeling it so I shut up. He kept tipping over left because he wouldn't setup in the middle and keep it tight. Oh well
 
14-01-2014:

Bench Press
Warmup​
  • 5 x 80
  • 5 x 100
  • 3 x 120
Working sets​
  • 3 x 140
  • 3 x 160
  • 3 x 180
  • 3 x 160
  • 3 x 140

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

Lowbar Squat
  • 8 x 155
  • 8 x 155
  • 8 x 155

Notes:
  • Nothing to add
 
16-01-2014:

Dynamic Stretching
  • IT Bands
  • Lower Back
  • Upper Back

Deadlift
Warmup​
  • 5 x 135
  • 5 x 165
  • 3 x 200
Working sets​
  • 3 x 230
  • 3 x 265
  • 3 x 300
  • 3 x 265
  • 3 x 230

Sumo Deadlift
  • 10 x 165
  • 10 x 165
  • 10 x 165
  • 10 x 165
  • 10 x 165

Lowbar Squat
  • 10 x 155
  • 10 x 155
  • 10 x 155
  • 10 x 155
  • 10 x 155

Notes:
  • I'll probably need to change up my deadlifts soon. My grip just doesn't seem strong enough, but I'll keep going until it actually does fail
  • Long day of work so I decided to grind it out at the gym with 5 extra sets of deadlifts tonight
 
01-17-2013:

Dynamic Stretching
  • Shoulders
  • Pectorals

Push Press
Warmup​
  • 5 x 65
  • 5 x 80
  • 3 x 95
Working sets​
  • 3 x 115
  • 3 x 130
  • 3 x 145
  • 3 x 135
  • 3 x 120
  • 10 x 85
  • 10 x 85
  • 10 x 85

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

Pullups
  • 4 x
  • 4 x
  • 3 x

Notes:
  • Nothing to add
 
20-01-2014:

Lowbar Squats
Warmup​
  • 5 x 125
  • 5 x 155
  • 3 x 185
Working sets​
  • 5 x 230
  • 3 x 260
  • 1 x 290
  • 3 x 260
  • 5 x 230
  • 10 x 155
  • 10 x 155
  • 10 x 155
  • 10 x 155
  • 10 x 155

Hang Snatch
  • 15 x 45
  • 5 x 65

Notes:
  • I really enjoy doing the snatch. I suck at it, but it is a good feeling to just throw something overhead. Once I get to an acceptable strength level I think I'll try to transition to oly lifting
  • Slept like ass last night and legs felt awful. Everything went up but I was sticking half way up. I need to get my upper body stronger to not fold over. Need to get my hips more flexible
 
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