jrams' training log

21-07-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 165
  • 3 x 200
Working Sets​
  • 3 x 225
  • 3 x 260
  • 3 x 280
  • 3 x 290
  • 3 x 280
  • 3 x 260
  • 3 x 225

Sumo Deadlifts
  • 5 x 135
  • 5 x 185
  • 5 x 235
  • 5 x 255
  • 5 x 265
  • 5 x 270

Notes:
  • Nice to get back in it. Started running in the morning, so I am motivating myself to lift at night
 
22-07-2014:

Dynamic Stretching
  • Limber 11

Bench Press
Warmup​
  • 5 x 95
  • 5 x 115
  • 3 x 135
Working sets​
  • 5 x 140
  • 5 x 160
  • 5 x 180
  • 5 x 180
  • 5 x 160
  • 5 x 140

Pendlay Row
  • 5 x 135
  • 5 x 135
  • 5 x 135
  • 5 x 155
  • 5 x 175

Push Press
  • 5 x 85
  • 5 x 85
  • 5 x 95
  • 5 x 115
  • 5 x 115

Pullups
  • 3 x
  • 2 x
  • 2 x

Notes:
  • Nothing to add
 
24-07-2014:

Dynamic Stretching
  • Limber 11

Deadlifts
Warmup​
  • 5 x 135
  • 5 x 180
  • 3 x 215
Working Sets​
  • 5 x 235
  • 3 x 270
  • 1 x 310
  • 1 x 320
  • 1 x 330

Pullups
  • 3 x
  • 2 x

Notes:
  • Was in a rush to catch a bus, but the deadlifts went up easy
 
28-07-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 170
  • 3 x 205
Working Sets​
  • 5 x 225
  • 5 x 250
  • 5 x 275

Pendlay Rows
  • 5 x 135
  • 5 x 150
  • 5 x 155
  • 5 x 165
  • 5 x 175

Notes:
  • Got really sunburned on my back over the weekend, made the squats feel like death
  • Everything went up easy
 
29-07-2014:

Dynamic Stretching
  • Limber 11

Bench Press
Warmup​
  • 5 x 95
  • 5 x 115
  • 3 x 135
Working sets​
  • 5 x 140
  • 5 x 160
  • 5 x 180
  • 5 x 180
  • 5 x 160
  • 5 x 140

Push Press
  • 10 x 95
  • 10 x 95
  • 10 x 95
  • 10 x 95
  • 10 x 95

Notes:
  • Nothing to add
 
31-07-2014:

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 310
  • 5 x 270
  • 5 x 235

Lowbar Squats
  • 10 x 165
  • 10 x 165
  • 10 x 165
  • 10 x 165
  • 10 x 165
  • 10 x 165

Planks
  • 10 x 15s

Notes:
  • My hip was popping like crazy during squats
 
02-08-2014:

Dynamic Stretching
  • Limber 11

Pendlay Rows
Warmup​
  • 5 x 135
  • 5 x 135
  • 3 x 135
Working Sets​
  • 5 x 150
  • 5 x 160
  • 5 x 170
  • 5 x 160
  • 5 x 150
  • 5 x 135

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

Dumbell Rows
  • 10 x 45
  • 23 x 70 Right
  • 23 x 70 Left

Notes:
  • Couldn't sleep last night, the kids next door were having a party until 3ish in the morning
  • Headphones broke during my run after lifting. Cut it short because the girl next to me kept coughing, couldn't block it out and don't want to catch anything
  • Can't believe I only got 23 on rows
 
12-08-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 180
  • 3 x 205
Working Sets​
  • 5 x 225
  • 5 x 250
  • 5 x 280
  • 5 x 250
  • 5 x 225

Deadlifts
  • 5 x 225
  • 5 x 225
  • 5 x 225
  • 5 x 225
  • 5 x 225

Notes:
  • Celebrated my birthday with some squats
  • Did a bunch of empty bar power cleans and power snatches too. I'm going to start tinkering with my routine to prioritize them
 
14-08-2014:

Dynamic Stretching
  • Limber 11

Bench Press
Warmup​
  • 5 x 95
  • 5 x 115
  • 3 x 135
Working sets​
  • 5 x 140
  • 5 x 160
  • 5 x 180
  • 5 x 160
  • 5 x 140

Pendlay Rows
  • 5 x 135
  • 5 x 155
  • 5 x 155
  • 5 x 155
  • 5 x 155

Notes:
  • I did a bunch of empty bar power cleans and power snatches too
 
18-08-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 180
  • 3 x 205
Working Sets​
  • 3 x 230
  • 3 x 265
  • 3 x 300
  • 3 x 265
  • 3 x 230

Deadlifts
  • 5 x 225
  • 5 x 225
  • 5 x 225
  • 5 x 225
  • 5 x 225

Snatch Grip Deadlifts
  • 5 x 225
  • 5 x 225
  • 5 x 225
  • 5 x 225
  • 5 x 225

Notes:
  • Did a bunch of hang cleans and hang snatches before squatting. The squat racks were taken up for ~30mins so I practiced them
 
19-08-2014:

Dynamic Stretching
  • Limber 11

Bench Press
Warmup​
  • 5 x 95
  • 5 x 115
  • 3 x 135
Working sets​
  • 3 x 150
  • 3 x 170
  • 3 x 195
  • 3 x 195
  • 3 x 170
  • 3 x 150

Pendlay Rows
  • 5 x 135
  • 5 x 135
  • 5 x 135
  • 5 x 135
  • 5 x 135
  • 3 x 145
  • 3 x 155
  • 3 x 165
  • 3 x 175

Notes:
  • I did some empty bar power cleans and power snatches too
  • I did some pullups between rows too to stretch out my back some
 
25-08-2014:

Dynamic Stretching
  • Limber 11

Lowbar Squats
Warmup​
  • 5 x 135
  • 5 x 180
  • 3 x 205
Working Sets​
  • 5 x 250
  • 3 x 280
  • 1 x 315

Notes:
  • Grandma passed away today so I didn't really have my heart in it
 
16-09-2014:

Dynamic Stretching
  • Limber 11

Deadlifts
Warmup​
  • 5 x 135
  • 5 x 185
  • 3 x 225
Working Sets​
  • 3 x 230
  • 3 x 295
  • 3 x 320
  • 2 x 330
  • 3 x 295
  • 3 x 230

Front Squats
  • 3 x 45
  • 3 x 95
  • 3 x 115
  • 3 x 135
  • 3 x 155

Pullups
  • 3 x
  • 3 x

Notes:
  • Nothing to add
 
17-09-2014:

Dynamic Stretching
  • Limber 11

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

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

Pullups
  • 3 x
  • 3 x
  • 2 x

Hang Power Snatch
  • 2 x 45
  • 2 x 45
  • 2 x 45
  • 2 x 45
  • 2 x 45
  • 1 x 55
  • 1 x 55
  • 1 x 55

Notes:
  • I feel like I'm back in the groove. The previous months spent getting my HR down/cardio up hopefully is helping
 
22-09-2014:

Dynamic Stretching
  • Limber 11

Hang Power Clean
  • 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
  • 3 x 45
  • 3 x 45

Hang Power Snatch
  • 2 x 45
  • 2 x 45
  • 2 x 45
  • 2 x 45
  • 2 x 45
  • 2 x 45
  • 2 x 45
  • 2 x 45
  • 2 x 45
  • 2 x 45
  • 2 x 45
  • 2 x 45

Pullups
  • 4 x
  • 4 x
  • 4 x
  • 3 x
  • 2 x

Notes:
  • Couldn't sleep so I ran to the gym this morning and worked on my olympic lifts. Focused on getting my elbows under the bar quickly for the clean and the top pull for snatch. My snatch still blows, but whatever, it's gonna get better
  • Pullups are starting to feel easier. Just need to be consistent with them
  • I plan on stopping by again for deadlifts and rows tonight

Dynamic Stretching
  • Limber 11

Deadlifts
Warmup​
  • 5 x 145
  • 5 x 180
  • 3 x 215
Working Sets​
  • 5 x 270
  • 3 x 305
  • 1 x 340
  • 1 x 350
  • 1 x 360 (failed)
  • 3 x 305
  • 5 x 270

Pullups
  • 3 x
  • 3 x
  • 3 x

Notes:
  • Nothing to add
 
Last edited:
23-09-2014:

Dynamic Stretching
  • Limber 11

Hang Power Clean
  • 3 x 45
  • 3 x 45
  • 3 x 45
  • 3 x 55
  • 3 x 55
  • 3 x 55
  • 3 x 65
  • 3 x 65
  • 3 x 65
  • 3 x 75
  • 3 x 75
  • 3 x 75

Hang Power Snatch
  • 3 x 45
  • 3 x 45
  • 3 x 45
  • 3 x 45
  • 3 x 45
  • 3 x 45

Bench Press
Warmup​
  • 5 x 95
  • 5 x 110
  • 3 x 130
Working Sets​
  • 5 x 160
  • 3 x 180
  • 1 x 190
  • 1 x 205
  • 3 x 180
  • 5 x 160

Pullups
  • 4 x
  • 4 x

Notes:
  • Still working on getting under the bar with cleans. I feel like I am slow when I pull the bar up higher rather than just going right under it
  • Snatches are starting to feel fast
  • Biked for 1.5 hours this afternoon, 23 miles going to and from my nearest bank
 
25-09-2014:

Dynamic Stretching
  • Limber 11

Hang Power Clean
  • 3 x 45
  • 3 x 45
  • 3 x 65
  • 3 x 65
  • 3 x 75
  • 3 x 75
  • 3 x 85
  • 3 x 85
  • 2 x 95
  • 2 x 95
  • 2 x 95
  • 2 x 95
  • 2 x 105
  • 2 x 105
  • 2 x 115
  • 2 x 115

Front Squats
  • 3 x 115
  • 3 x 125
  • 3 x 135
  • 3 x 145
  • 3 x 155
  • 3 x 165
  • 3 x 175
  • 3 x 185

Pullups
  • 3 x
  • 3 x
  • 3 x

Notes:
  • Squats felt good
  • Cleans still blow, can't get under the bar and elbows up fast enough. Still pull too early. I should really find a coach
 
29-09-2014:

Dynamic Stretching
  • Limber 11

Deadlifts
Warmup​
  • 5 x 135
  • 5 x 165
  • 3 x 185
Working Sets​
  • 5 x 205
  • 5 x 245
  • 5 x 275
  • 5 x 245
  • 5 x 225

Pullups
  • 4 x
  • 4 x
  • 3 x
  • 2 x

Planks
  • 15 x 15s
  • 10 x 10s

Notes:
  • Nothing to add
 
01-10-2014:

Dynamic Stretching
  • Limber 11

Bench Press
Warmup​
  • 5 x 95
  • 5 x 115
  • 3 x 135
Working Sets​
  • 5 x 145
  • 5 x 165
  • 5 x 185
  • 5 x 185
  • 5 x 165
  • 5 x 145

Pendlay Rows
  • 5 x 135
  • 5 x 145
  • 5 x 145
  • 5 x 145
  • 5 x 155
  • 1 x 165
  • 1 x 175
  • 1 x 185
  • 1 x 195
  • 1 x 195

Pullups
  • 2 x
  • 2 x
  • 1 x

Notes:
  • Nothing to add
 
02-10-2014:

Dynamic Stretching
  • Limber 11

DB Rows
  • 5 x 50
  • 5 x 60
  • 20 x 75

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

Pullups
  • 4 x
  • 2 x

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

Notes:
  • Cleans are feeling better, was actually getting it up with some velocity and not just dumping it on my wrists
  • Grip started giving out doing pullups, will continue with them later
 
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