jrams' training log

14-03-2014:

Dynamic Stretching
  • Limber 11

Deadlift
Warmup​
  • 5 x 140
  • 5 x 175
  • 3 x 210
Working sets​
  • 5 x 230
  • 5 x 260
  • 5 x 295
  • 5 x 260
  • 5 x 230

Lowbar Squat
  • 10 x 160
  • 10 x 160
  • 10 x 160
  • 10 x 160
  • 10 x 160
  • 3 x 225
  • 3 x 225
  • 3 x 225

Planks
  • 10 x 10s
  • 10 x 10s +10lb
  • 10 x 10s +25lb

Notes:
  • Tired of my cough, really makes doing high rep a pain
  • I feel like I can actually keep up with this. I always imagined I would hit a wall and quit, but as things get harder I just want to do it more
 
18-03-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 160
  • 3 x 195
Working sets​
  • 3 x 225
  • 3 x 260
  • 3 x 290
  • 3 x 260
  • 3 x 225
  • 1 x 225
  • 1 x 275
  • 1 x 285
  • 1 x 295

Snatch Grip Deadlift
  • 3 x 225
  • 3 x 225
  • 3 x 225
  • 3 x 225
  • 3 x 225

Notes:
  • Nothing to add
 
toonie said:
Nice squatting.
Click to expand...

I'm going on vacation next week so I'm going to miss my 1's week, so I decided to just go up as high as I could at the end of my 3's. Had to grind out my 295 like crazy, took me a 10-15s to get it. Was pissed as I really wanted to do 300 that day, but I just didn't have it in me.

I need more squats. Still too weak.
 
19-03-2014:

Dynamic Stretching
  • Limber 11

Bench Press
Warmup​
  • 5 x 85
  • 5 x 105
  • 3 x 125
Working sets​
  • 3 x 140
  • 3 x 170
  • 3 x 190
  • 3 x 170
  • 3 x 140

Push Press
  • 10 x 85
  • 10 x 85
  • 10 x 85
  • 10 x 85
  • 10 x 85

Lowbar Squats
  • 5 x 140
  • 5 x 175
  • 5 x 190
  • 1 x 225
  • 1 x 245
  • 1 x 265

Notes:
  • Nothing to add
 
31-03-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 160
  • 3 x 195
Working sets​
  • 3 x 225
  • 3 x 260
  • 3 x 290
  • 3 x 260
  • 3 x 225
  • 3 x 225
  • 3 x 225
  • 3 x 225
  • 3 x 225
  • 3 x 225

Snatch Grip Deadlift
  • 3 x 225
  • 3 x 225
  • 3 x 225
  • 3 x 225
  • 3 x 225

Planks
  • 10 x 10s +10lb
  • 10 x 10s +10lb

Notes:
  • Felt good tonight. Kept my back up straight on squats, no issues
  • I think I might switch my push press for pendlay rows to work on my upper back. It feels like a weakness for my squats and deads
 
01-04-2014:

Bench Press
Warmup​
  • 5 x 85
  • 5 x 105
  • 3 x 125
Working sets​
  • 3 x 140
  • 3 x 170
  • 3 x 190
  • 3 x 170
  • 3 x 140

Push Press
  • 10 x 85
  • 10 x 85
  • 10 x 85
  • 10 x 85
  • 10 x 85

Front Squats
  • 3 x 140
  • 3 x 175
  • 3 x 190

Notes:
  • Got my running watch today, excited to go for a run tonight
 
04-04-2014:

Deadlift
Warmup​
  • 5 x 140
  • 5 x 175
  • 3 x 210
Working sets​
  • 3 x 245
  • 3 x 280
  • 3 x 315
  • 3 x 315
  • 3 x 280
  • 3 x 280
  • 3 x 245
  • 3 x 245

Lowbar Squats
  • 10 x 160
  • 10 x 160
  • 10 x 160
  • 10 x 160
  • 10 x 160
  • 5 x 160
  • 3 x 185
  • 3 x 225
  • 3 x 225

Notes:
  • My grip sucks and it doesn't really feel like it is getting stronger. I tried doing a hook grip tonight but that made it much weaker. I'll either need to practice it or come up with a plan b
 
04-04-2014:

Push Press
Warmup​
  • 5 x 70
  • 5 x 85
  • 3 x 100
Working sets​
  • 3 x 120
  • 3 x 135
  • 1 x 150 (failed after one)
  • 3 x 150
  • 3 x 135
  • 3 x 135
  • 3 x 120
  • 3 x 120

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

Pendlay Row
  • 3 x 115
  • 3 x 135
  • 3 x 155
  • 3 x 165
  • 1 x 175
  • 1 x 185
  • 0 x 195 (failed)

Notes:
  • Nothing to add
 
07-04-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 160
  • 3 x 195
Working sets​
  • 5 x 240
  • 3 x 275
  • 1 x 305
  • 1 x 315
  • 3 x 275
  • 5 x 240

Notes:
  • Everything went up easy even though I looked like death
  • Tore a nice hole in the thigh of my underwear squatting. My legs are getting bigger
 
Nice consistent work in here! I'm running the same template, bbb inverted right? I might start pyramiding down like you do. Keep at it!
 
LZD said:
Nice consistent work in here! I'm running the same template, bbb inverted right? I might start pyramiding down like you do. Keep at it!
Click to expand...

Thanks. Not as consistent as I would like, but I'm never really satisfied and it's hard to complain when the numbers keep going up and I rarely miss a rep/set.

BBB inverted indeed. Probably slower than I originally could have gone, but now I'm at the point that it feels like the correct amount. About 6-8 months ago I wasn't feeling like I was getting in enough work so I started adding sets to my BBB, but when that became more tiring than taxing, I put in the pyramid sets. I'll probably tweak it again as I don't think I am getting enough reps at what I consider heavy weight, but we'll see.

It's still crazy to think that less than 2 years ago I couldn't comfortably squat 135 and now it's what I use when I want to stretch out my hips and work on my form. Same with the day I was feeling good an decided to go for 225 for a single, and now that's roughly 100lbs less than I can do.
 
09-04-2014:

Bench Press
Warmup​
  • 5 x 85
  • 5 x 105
  • 3 x 125
Working sets​
  • 5 x 160
  • 3 x 180
  • 1 x 200
  • 1 x 210
  • 3 x 180
  • 5 x 160

Front Squats
  • 3 x 135
  • 3 x 185
  • 3 x 205

Notes:
  • My last bench single was so uneven, but I did it
 
11-04-2014:

Deadlift
Warmup​
  • 5 x 140
  • 5 x 175
  • 3 x 210
Working sets​
  • 5 x 260
  • 3 x 295
  • 1 x 330
  • 1 x 335
  • 1 x 340
  • 3 x 295
  • 5 x 260

Notes:
  • My back has had a knot in it all day. Sucked lifting
 
14-04-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
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 215

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

Notes:
  • That last squat at 280 was rough. Felt like I was going to pass out and I had to good morning it like woah, but I did it
 
16-04-2014:

Bench Press
Warmup​
  • 5 x 85
  • 5 x 110
  • 3 x 130
Working sets​
  • 5 x 140
  • 5 x 160
  • 5 x 180
  • 5 x 160
  • 5 x 140

Lowbar Squats
  • 3 x 135
  • 3 x 185
  • 3 x 225

Pendlay Rows
  • 10 x 90
  • 10 x 90
  • 10 x 90
  • 10 x 90
  • 10 x 90

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

Notes:
  • Really weird to do pendaly rows with such small plates. But that was on the schedule so that's what I did
 
18-04-2014:

Deadlift
Warmup​
  • 5 x 145
  • 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 165
  • 10 x 165
  • 10 x 165
  • 10 x 165
  • 10 x 165

Notes:
  • My lower left back/hip feels awful after deadlifting. I'm wondering if all the running I've been doing lately has been detrimental for that. I may back off the deadlift weight some and tinker with my form but not yet
 
20-04-2014:

Pendlay Rows
Warmup​
  • 5 x 70
  • 5 x 90
  • 3 x 105
Working sets​
  • 5 x 115
  • 5 x 130
  • 5 x 150
  • 5 x 130
  • 5 x 125

Notes:
  • Gym closed 20mins after I got there so I didn't have much chance to do anything
 
28-04-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
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

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

Notes:
  • I feel really sick today but the lifts were easy. Nice to get back into it some
  • My feet are killing me. Feels like plantar fasciitis
 
29-04-2014:

Bench Press
Warmup​
  • 5 x 85
  • 5 x 110
  • 3 x 130
Working sets​
  • 5 x 140
  • 5 x 160
  • 5 x 180
  • 5 x 160
  • 5 x 140

Pendlay Rows
  • 10 x 90
  • 10 x 90
  • 10 x 90
  • 10 x 90
  • 10 x 90

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

Notes:
  • Still feel terrible. Was a struggle to get this out
 
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