jrams' training log

20-10-2014:

Dynamic Stretching
  • Limber 11

Hang Power Clean
  • 3 x 45
  • 3 x 45
  • 3 x 55
  • 3 x 65
  • 3 x 75
  • 3 x 85
  • 3 x 95
  • 3 x 105
  • 3 x 115
  • 3 x 125
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 3 x 135

Pullups
  • 3 x
  • 3 x
  • 3 x

Notes:
  • Nothing to add
 
22-10-2014:

Dynamic Stretching
  • Limber 11

Hang Power Clean
  • 3 x 45
  • 3 x 45
  • 3 x 55
  • 3 x 65
  • 3 x 75
  • 3 x 85
  • 3 x 95
  • 3 x 105
  • 3 x 115
  • 3 x 125
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 3 x 145
  • 1 x 155 (failed)
  • 1 x 155 (failed)

Pullups
  • 3 x
  • 3 x
  • 3 x

Notes:
  • So windy and rainy today, made the ride home awful
  • My wrist still isn't right, annoying me so much
  • Been frustrated all day
 
24-10-2014:

Dynamic Stretching
  • Limber 11

Hang Power Clean
  • 3 x 45
  • 3 x 45
  • 3 x 55
  • 3 x 65
  • 3 x 75
  • 3 x 85
  • 3 x 95
  • 3 x 105
  • 3 x 115
  • 3 x 125
  • 3 x 135

Notes:
  • Wrist is still killing me
 
27-10-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 185
  • 3 x 200
Working Sets​
  • 3 x 225
  • 3 x 260
  • 3 x 280
  • 3 x 300
  • 3 x 280
  • 3 x 260
  • 3 x 225

Front Squats (3s pause at bottom)
  • 5 x 135
  • 5 x 135
  • 5 x 135

Press
  • 3 x 95
  • 3 x 105
  • 3 x 115

Pullups
  • 3 x
  • 3 x
  • 3 x

Notes:
  • Pullups are really hurting my wrist. I should waste my time and see the doctor again so they can tell me to just sit and wait for the pain to go away
 
28-10-2014:

Dynamic Stretching
  • Limber 11

Bench Press
Warmup​
  • 5 x 85
  • 5 x 110
  • 3 x 130
Working Sets​
  • 5 x 140
  • 5 x 150
  • 5 x 160
  • 4 x 160
  • 3 x 160
  • 2 x 160
  • 1 x 160

Good Mornings
  • 5 x 95
  • 5 x 115
  • 5 x 135
  • 5 x 155
  • 0 x 160 (failed)

Zombie Squats
  • 1 x 135
  • 1 x 135

Pullups
  • 3 x
  • 3 x
  • 3 x

Notes:
  • Nothing to add
 
31-10-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
  • 5 x 135
  • 5 x 175
  • 3 x 225
  • 3 x 245
  • 3 x 275
  • 3 x 295
  • 3 x 295 (really grinded the last rep)

Press
  • 5 x 95
  • 5 x 115
  • 5 x 135
  • 5 x 145
  • 5 x 155

Pullups
  • 3 x
  • 3 x
  • 3 x

Notes:
  • My pullups don't seem to be improving, might need to find a real program for them
  • Really tired lately and been having anxiety today, was a good release to squat
 
03-11-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
  • 5 x 135
  • 5 x 175
  • 3 x 225
  • 3 x 245
  • 3 x 275
  • 3 x 285

Notes:
  • Didn't have a lot of time but wanted to get some squats in
 
10-11-2014:

Dynamic Stretching
  • Limber 11

Power Cleans
  • 3 x 45
  • 3 x 45
  • 3 x 85
  • 3 x 85
  • 3 x 95
  • 3 x 95
  • 1 x 115
  • 1 x 115
  • 1 x 135
  • 1 x 135
  • 1 x 135
  • 1 x 135
  • 1 x 155
  • 1 x 155
  • 1 x 155
  • 1 x 175
  • 1 x 175
  • 1 x 175

Good Mornings
  • 5 x 135
  • 5 x 135
  • 5 x 135
  • 5 x 155
  • 5 x 155

Deadlifts
  • 3 x 225
  • 3 x 225
  • 3 x 275
  • 3 x 275
  • 3 x 295

Notes:
  • Nothing to add
 
13-11-2014:

Dynamic Stretching
  • Limber 11

Power Cleans
  • 3 x 45
  • 3 x 45
  • 3 x 65
  • 3 x 75
  • 3 x 85
  • 3 x 95
  • 3 x 115
  • 3 x 115
  • 2 x 135
  • 2 x 135
  • 2 x 135
  • 2 x 135
  • 1 x 155
  • 1 x 155
  • 1 x 155
  • 1 x 175
  • 1 x 175
  • 1 x 175

Good Mornings
  • 5 x 95
  • 5 x 115
  • 5 x 135
  • 5 x 155
  • 5 x 155

Deadlifts
  • 3 x 225
  • 3 x 275
  • 3 x 275
  • 3 x 275
  • 3 x 295

Notes:
  • I ran earlier too
 
19-11-2014:

Dynamic Stretching
  • Limber 11

Power Cleans
  • 3 x 45
  • 3 x 45
  • 3 x 65
  • 3 x 65
  • 3 x 85
  • 3 x 85
  • 3 x 115
  • 3 x 115
  • 3 x 125
  • 3 x 125
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 1 x 155
  • 1 x 155
  • 1 x 175

Pullups
  • 4 x
  • 4 x
  • 4 x

Notes:
  • Was bored at work so I went to lift. It's friggin cold out
  • Hips are starting to feel much better. Stretching them every morning/night seems to finally be helping. Now I just need to strengthen my abs
 
05-12-2014:

Dynamic Stretching
  • Limber 11

Front Squats
  • 5 x 135
  • 5 x 135
  • 5 x 135

Power Cleans
  • 3 x 95
  • 3 x 95
  • 3 x 105
  • 3 x 105
  • 3 x 115
  • 3 x 115
  • 3 x 125
  • 3 x 125
  • 3 x 135
  • 3 x 145
  • 3 x 155
  • 3 x 165
  • 3 x 165
  • 3 x 165

Bench Press
  • 5 x 95
  • 5 x 115
  • 3 x 135
  • 5 x 145
  • 5 x 155
  • 3 x 165
  • 3 x 165
  • 1 x 175
  • 1 x 175

Overhead Press
  • 5 x 95
  • 5 x 95
  • 3 x 115
  • 3 x 115
  • 1 x 135
  • 1 x 135

Good Mornings
  • 5 x 135
  • 5 x 135
  • 5 x 135

Notes:
  • On vacation, but decided to go lift. Was wearing my running shoes which made power cleans and good mornings feel weird
 
06-01-2015:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 140
  • 3 x 165
Working sets​
  • 5 x 180
  • 5 x 210
  • 5 x 235
  • 5 x 210
  • 5 x 180

Deadlift
  • 10 x 180
  • 10 x 180
  • 10 x 180
  • 10 x 180
  • 10 x 180

Notes:
  • My legs were trembling by the time I finished, I got way weaker
 
07-01-2015:

Dynamic Stretching
  • Limber 11

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 120

Push Press
  • 10 x 90
  • 10 x 90
  • 10 x 90

Pendlay Rows
  • 5 x 115
  • 5 x 115
  • 5 x 115
  • 5 x 115
  • 5 x 115

Dumbell Rows
  • 10 x 50
  • 10 x 50
  • 10 x 50

Notes:
  • Really sore today
 
09-01-2015:

Dynamic Stretching
  • Limber 11

Pendlay Rows
Warmup​
  • 5 x 65
  • 5 x 80
  • 3 x 100
Working sets​
  • 5 x 95
  • 5 x 115
  • 5 x 135
  • 5 x 135
  • 5 x 135

Bench Press
  • 10 x 95
  • 10 x 95
  • 10 x 95
  • 10 x 95
  • 10 x 95

Pullups
  • 5 x
  • 3 x
  • 3 x

Notes:
  • Still incredibly sore. Failed trying to squat so I decided to do my rows today and try again with deadlifts tomorrow
 
11-01-2015:

Dynamic Stretching
  • Limber 11

Deadlifts
Warmup​
  • 5 x 135
  • 5 x 180
  • 3 x 215
Working sets​
  • 5 x 235
  • 5 x 270
  • 5 x 305
  • 5 x 270
  • 5 x 235

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

Plancks
  • 10 x 10s
  • 10 x 10s
  • 10 x 10s

Notes:
  • Haven't lost much on my deadlift from my time off. Grip was slipping some on the 305 but ultimately went up fine
  • Still have DOMS. Made squatting awful. The lift went up easy, but felt so sore
 
14-01-2015:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 140
  • 3 x 165
Working sets​
  • 3 x 195
  • 3 x 220
  • 3 x 250
  • 3 x 220
  • 3 x 195

Deadlift
  • 10 x 180
  • 10 x 180
  • 10 x 180
  • 10 x 180
  • 10 x 180

Notes:
  • Felt good, the first 3 x 220 was the hardest. Didn't feel tight and really struggled up. The 250 felt easy
  • Wish I could get over this bronchitis. Made doing 10s for deadlifts really hard. Could barely breathe by the end.
 
15-01-2015:

Dynamic Stretching
  • Limber 11

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

Pendlay Rows
  • 7 x 135
  • 7 x 135
  • 7 x 135
  • 7 x 135
  • 7 x 135

Push Press
  • 10 x 90
  • 10 x 90
  • 10 x 90

Notes:
  • Nothing to add
 
Last edited:
19-01-2015:

Dynamic Stretching
  • Limber 11

Deadlifts
Warmup​
  • 5 x 145
  • 5 x 180
  • 3 x 215
Working sets​
  • 3 x 250
  • 3 x 285
  • 3 x 320
  • 3 x 285
  • 3 x 250

Lowbar Squats
  • 10 x 140
  • 10 x 140
  • 10 x 140
  • 10 x 140
  • 10 x 140

Planks
  • 10 x 10s
  • 10 x 10s
  • 10 x 10s

Notes:
  • Felt like I pulled my pec while deadlifting
 
20-01-2015:

Dynamic Stretching
  • Limber 11

Pendlay Rows
Warmup​
  • 5 x 135
  • 5 x 145
  • 3 x 155
Working sets​
  • 3 x 165
  • 3 x 170
  • 3 x 175
  • 3 x 170
  • 3 x 165

Push Press
Warmup​
  • 5 x 95
  • 5 x 105
  • 3 x 115
Working sets​
  • 3 x 125
  • 3 x 135
  • 3 x 145
  • 3 x 135
  • 3 x 135

Bench Press
  • 10 x 95
  • 10 x 95
  • 10 x 95
  • 10 x 95
  • 10 x 95

Chinups
  • 5 x
  • 3 x
  • 3 x

Notes:
  • Still have bronchitis, making breathing hard during lifts
  • Chinups still suck, need to address this somehow
 
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