jrams' training log

[jrams]

22-01-2015:

Dynamic Stretching

• Limber 11

Power Cleans

• 3 x 95
• 3 x 95
• 3 x 105
• 3 x 105
• 3 x 115
• 3 x 115
• 3 x 135
• 3 x 135
• 3 x 145
• 3 x 145
• 3 x 145

Deadlift

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

Dumbell Rows

• 10 x 60
• 10 x 60
• 20 x 70

Notes:

• Mesocycle is all off so I decided to do some cleans and work on my posterior chain

 

[jrams]

24-01-2015:

Dynamic Stretching

• Limber 11

Power Cleans

• 2 x 95
• 2 x 95
• 2 x 95
• 2 x 105
• 2 x 105
• 2 x 105
• 2 x 115
• 2 x 115
• 2 x 115
• 2 x 135
• 2 x 135
• 2 x 135
• 2 x 135

Power Snatch

• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 45

Drop Snatch

• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 45

Depth Jumps

• 3 x 18"
• 3 x 18"
• 3 x 18"

Notes:

• Had no energy today and the weather is awful today. Really took a lot to get to the gym and get through this

 

[jrams]

29-01-2015:

Dynamic Stretching

• Limber 11

Power Cleans

• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45

Power Snatch

• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45

Lowbar Squats

Warmup​

• 5 x 135
• 5 x 140
• 3 x 165

Working sets​

• 5 x 210
• 3 x 235
• 1 x 265
• 1 x 265
• 1 x 275
• 1 x 275
• 3 x 235
• 5 x 210

Deadlifts

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

Notes:

• A couple gym bros told me how nice my squat was
• Long day of work, but squats felt nice

 

[jrams]

30-01-2015:

Dynamic Stretching

• Limber 11

Power Cleans

• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45

Power Snatch

• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45

Bench Press

Warmup​

• 5 x 75
• 5 x 95
• 3 x 115

Working sets​

• 5 x 140
• 3 x 160
• 1 x 180
• 1 x 180
• 1 x 185
• 1 x 185
• 3 x 160
• 5 x 140

Pendlay Rows

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

Push Press

• 5 x 95
• 5 x 105
• 3 x 115
• 2 x 125
• 1 x 135
• 1 x 135
• 1 x 145
• 1 x 145

Front Squats

• 3 x 145
• 3 x 145
• 3 x 145

Notes:

• Nothing to add

 

[jrams]

31-01-2015:

Dynamic Stretching

• Limber 11

Power Cleans

• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 2 x 135

Power Snatch

• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45

Pendlay Rows

Warmup​

• 5 x 95
• 5 x 115
• 3 x 135

Working sets​

• 5 x 145
• 3 x 155
• 5 x 165
• 3 x 175
• 2 x 185
• 1 x 195
• 3 x 155
• 5 x 145

Dumbell Rows

• 10 x 60
• 10 x 60
• 10 x 60
• 20 x 70

Notes:

• Snatch is starting to feel natural
• Cleans are feeling strong. Pulling 135 off the floor really pops up now

 

[jrams]

03-02-2015:

Dynamic Stretching

• Limber 11

Power Snatch

• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 45
• 1 x 45
• 1 x 45
• 1 x 45
• 1 x 45
• 1 x 45

Drop Snatch

• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 45
• 1 x 45
• 1 x 45
• 1 x 45
• 1 x 45
• 1 x 45

Klokov Press

• 1 x 45
• 1 x 45
• 1 x 45
• 1 x 45
• 1 x 45

Deadlifts

Warmup​

• 5 x 145
• 5 x 180
• 3 x 215

Working sets​

• 5 x 270
• 3 x 315
• 1 x 340
• 3 x 315
• 5 x 270

Lowbar Squats

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

Notes:

• Snatches felt great. Only had one or two where I didn't catch it well
• Grip felt strong for deadlifts, didn't even use chalk
• Diet and my reoccurring cold is still taking a lot of energy out of me. Was at the gym forever

 

[jrams]

06-02-2015:

Dynamic Stretching

• Limber 11

Power Clean

• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 95
• 3 x 95
• 3 x 95
• 3 x 135
• 3 x 135
• 3 x 135

Power Snatch

• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 3 x 45
• 2 x 65
• 2 x 65
• 2 x 65
• 2 x 65
• 2 x 65

Pendlay Rows

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 95
• 10 x 95
• 10 x 95
• 10 x 95
• 10 x 95

Notes:

• Feeling so lethargic on this diet
• Down 5lbs on the week, only 40ish more to go
• My power cleans feel good until I need to rack them. I just feel like they are always crashing down onto my shoulders
• Snatch feels good. Feels way more natural than my cleans

 

[jrams]

11-02-2015:

Dynamic Stretching

• Limber 11

Snatch

• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 55
• 2 x 55
• 2 x 55
• 2 x 55
• 2 x 65
• 2 x 65
• 2 x 65
• 2 x 65
• 2 x 75
• 2 x 75
• 2 x 75
• 2 x 75
• 2 x 85
• 2 x 85
• 2 x 85
• 2 x 85

Front Squats

• 2 x 135
• 2 x 155
• 2 x 165
• 2 x 175
• 2 x 185
• 1 x 195
• 1 x 205
• 1 x 215
• 1 x 225
• 0 x 225 (failed)
• 0 x 225 (failed)

Notes:

• Forgot to print out a new 5/3/1 plan so I decided to just snatch and front squat
• Front squats felt brutal, my whole body was stressed doing 225
• Down 7 of my 40lbs

 

[jrams]

12-02-2015:

Dynamic Stretching

• Limber 11

Clean & Push Press

• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 95
• 2 x 95
• 2 x 95
• 2 x 95
• 2 x 115
• 2 x 115
• 2 x 115
• 2 x 115
• 1 x 135
• 1 x 135
• 1 x 135
• 1 x 135
• 1 x 135
• 1 x 155
• 1 x 155
• 1 x 155
• 1 x 155
• 1 x 155
• 1 x 165
• 1 x 165
• 1 x 165
• 1 x 165

Notes:

• Fuck this weather

 

[jrams]

13-02-2015:

Dynamic Stretching

• Limber 11

Snatch

• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 45
• 2 x 55
• 2 x 55
• 2 x 55
• 2 x 55
• 2 x 65
• 2 x 65
• 2 x 65
• 2 x 65
• 2 x 75
• 2 x 75
• 2 x 75
• 2 x 75
• 2 x 85
• 2 x 85
• 2 x 85
• 2 x 85
• 1 x 95
• 1 x 95
• 0 x 95 (failed)

Notes:

• Nothing to add

 

[jrams]

14-02-2015:

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

Notes:

• Had to go quick before the snow started
• I think I am going to change up my routine. I've been doing 5/3/1 for a while now and it is still giving me results. Problem is I don't want to be a powerlifter and don't want to focus on the big 3 lifts of squat, deadlift, and bench press. I'd like to do more oly lifting and really get my squat up. I'm going to try to rip off 5/3/1 for my squats, do it twice a week and then fill in the rest with the Prilepin table. I'll start with 2 days squatting, 1 day clean and press/jerk, and 1 day snatch and front squat. At some point I'd like to get to 2 days of each.

 

[jrams]

16-02-2015:

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
• 10 x 140
• 10 x 140
• 10 x 140

Planks

• 10 x 20s
• 10 x 20s
• 10 x 20s

Notes:

• Was fucking cold as hell today
• Squats felt weird. Warm ups felt heavy, but the 10 x 50% felt like I had nothing on my back. I don't get it

 

[jrams]

17-02-2015:

Dynamic Stretching

• Limber 11

Hang Cleans & Push Press

• 3 x 70
• 3 x 70
• 3 x 90
• 3 x 90
• 3 x 110
• 3 x 110
• 3 x 125
• 3 x 125
• 3 x 125
• 3 x 125
• 3 x 125
• 3 x 125

Clean Pull

• 2 x 135
• 2 x 135
• 2 x 145
• 2 x 145
• 2 x 155
• 2 x 155

Notes:

• First time I was really getting under my cleans. Caught a couple of them in the full front squat position. Was weird
• All sets were hang cleans from the power position
• Still trying to figure out how I am going to progress cleans and snatches

 

[jrams]

19-02-2015:

Dynamic Stretching

• Limber 11

Snatch & Drop Snatch

• 3 x 45
• 3 x 45
• 3 x 55
• 3 x 55
• 3 x 65
• 3 x 65
• 3 x 75
• 3 x 75
• 3 x 75
• 3 x 75
• 3 x 75
• 3 x 75

Snatch Pull

• 3 x 95
• 3 x 95
• 3 x 115
• 3 x 115
• 3 x 135
• 3 x 135

Notes:

• Hands are all tore up from snatch grip
• All snatches were from the power position. Surprised I could get under the bar so well. Still feels more natural than cleans

 

[jrams]

20-02-2015:

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 215
• 5 x 215
• 5 x 215
• 5 x 185

Planks

• 10 x 20s
• 10 x 20s
• 10 x 20s

Notes:

• Sick from work and it is cold as hell. My fingers ballooned up just from using the phone on the walk home
• Squats felt easier than Monday's. We'll see how doing double 5/3/1 squats works

 

[jrams]

23-02-2015:

Dynamic Stretching

• Limber 11

Lowbar Squats

Warmup​

• 5 x 115
• 5 x 145
• 3 x 175

Working sets​

• 3 x 200
• 3 x 230
• 3 x 260
• 3 x 230
• 3 x 200
• 10 x 155
• 10 x 155
• 10 x 155
• 3 x 200
• 3 x 200

No Hand Front Squats

• 3 x 155
• 3 x 155
• 3 x 155

Planks

• 10 x 20s
• 10 x 20s
• 10 x 20s

Notes:

• Squats felt really easy. I'll retest at the end of next week and plan accordingly
• Did some front squats without holding the bar to learn to sit upright more

 

[jrams]

24-02-2015:

Dynamic Stretching

• Limber 11

Hang Cleans & Push Press

• 3 x 45
• 3 x 45
• 2 x 120
• 2 x 120
• 2 x 140
• 2 x 140
• 1 x 155 (failed second rep)
• 2 x 155
• 2 x 155
• 2 x 155
• 2 x 155
• 1 x 155 (failed second rep)
• 2 x 155
• 2 x 155
• 1 x 155 (failed second rep)
• 2 x 155

Clean Pull

• 1 x 155
• 1 x 155
• 1 x 165
• 1 x 165
• 1 x 175
• 1 x 175

Notes:

• My cleans suck, I am so slow under the bar
• I probably jacked up my wrist again

 

[jrams]

28-02-2015:

Dynamic Stretching

• Limber 11

Snatch

• 10 x 45
• 2 x 65
• 2 x 65
• 2 x 65
• 2 x 75
• 2 x 75
• 2 x 85
• 2 x 85
• 2 x 85
• 2 x 85
• 2 x 85
• 2 x 85
• 2 x 85

Lowbar Squats

Warmup​

• 5 x 115
• 5 x 145
• 3 x 175

Working sets​

• 3 x 200
• 3 x 230
• 3 x 260
• 3 x 230
• 3 x 230
• 3 x 230
• 3 x 225

Planks

• 10 x 20s
• 10 x 20s
• 10 x 20s

Notes:

• Was busy the Thursday and Friday so I decided to combine them today. Exhausted now

 

[jrams]

03-03-2015:

Dynamic Stretching

• Limber 11

Lowbar Squats

Warmup​

• 5 x 115
• 5 x 145
• 3 x 175

Working sets​

• 5 x 215
• 3 x 245
• 1 x 270
• 1 x 275
• 1 x 285
• 1 x 290
• 3 x 245
• 3 x 245
• 3 x 245
• 5 x 215

Planks

• 10 x 20s
• 10 x 20s
• 10 x 20s

Notes:

• Nothing to add

 

[jrams]

04-03-2015:

Dynamic Stretching

• Limber 11

Cleans

• 3 x 45
• 3 x 45
• 3 x 135
• 3 x 135
• 1 x 175
• 1 x 175
• 1 x 175
• 1 x 175
• 1 x 175
• 1 x 175
• 1 x 175

Assisted Pull-up

• 8 x +40
• 8 x +40
• 8 x +40
• 8 x +40
• 8 x +40
• 8 x +40
• 8 x +40
• 8 x +40

Notes:

• Frustrated from work. Lifting felt nice but I am frustrated