JAM's Log

[JAM]

Got up and ran a loop this morning (1.1 miles). Did it in 11:03. PR is somewhere in the high nines; I got some work to do in the conditioning department.

Also weighed myself: 221 lbs.

[JAM]

Monday: (at lunch)
Walked a mile
Cable Curls
Calf Raises
Lots of mobility work

Tuesday: (at lunch)
Walked a mile
Lots of mobility work

[JAM]

Squat: 45x5x2,135x5,225x3,275x1,315x1, 335x5 Not bad, pretty smooth
Squat Backoff: 255x12 This sucked balls. Legs had 20+, lungs were toast by 8.
Press: 45x10,95x5,135x3, 175x5 Easy
Press Backoff: 155x8
Chins: 7,5
Got lost of school work tonight, so didn't do much accessory work.

Heather:
Squat: 45x3,3,3,3,3 60x5,3 Horribly stiff and tight hips. No stretching this week. It showed.
Press: 45x5, 50x5,5,5 deload/reset
Heather had a headache from start, so called it a day after this.

I'm already feeling smaller/lighter. I will weigh myself tomorrow morning.

[JAM]

Bodyweight 218, down 3 lbs this week.

Lunchtime workout:
(4) 400 m sprints with a 100m walk in between
DB Curls: 50lb, 3 sets of 5

[JAM]

Squat (light): 45x10,135x5,225x5, 265x5,5,5
Bench: 45x10,135x5,225x2, 245x6, 225x10
Deadlift: 135x5,225x5,315x5
RDL: 225x8

Deads felt good and tight. No back pain. Guess I'm good to go and will start revamping the weights.

Heather:
Squat: 45x3,3, 60x5,5,5
Bench: 45x5, 70x2, 60x5,5,5
Deadlift: 95x5, 135x1, 150x4

[Mac Ward]

Deadlift: 95x5, 135x1, 150x4

PR, right? I know she didn't get the 5, but never the less...congrats!

Also, glad the back is better-er. How are you liking the two-a-weeks?

[JAM]

PR, right? I know she didn't get the 5, but never the less...congrats!

Also, glad the back is better-er. How are you liking the two-a-weeks?

It was a PR, I forgot to label it as such. Good catch.

Back still is tight, but not painful. I just can't let up on the mob work. The two day program is going okay, little too early to tell on its effectiveness. But I'm feeling better. Not dragging and feeling super beat down anymore.

[JAM]

6-10-12
1 mile run with wife

6-11-2
Walk 1 mile, mob work, cable curls, calve raises. All at work

[JAM]

BW: 218

Squat: 45x10,135x5,225x3,275x1,315x1, 340x5, 265x12
Press: 45x10,95x5,135x3, 180x5, 155x9
Tried some lunges, but knees hurt.
Chins: 7,5,5

That back off set of squats makes me lightheaded and dizzy. MUST GET TOUGHER.

Heather
Hips are bothering her again, squatting wasn't happening.
Deadlift: 95x5, 135x5,5,5
Press: 45x5, 52.5x5,5,4
Lunges: couple sets
Chins (green band): 11,7,7
Some jumprope

[djl236]

BW: 218

Squat: 45x10,135x5,225x3,275x1,315x1, 340x5, 265x12
Press: 45x10,95x5,135x3, 180x5, 155x9
Tried some lunges, but knees hurt.
Chins: 7,5,5

That back off set of squats makes me lightheaded and dizzy. MUST GET TOUGHER.

Heather
Hips are bothering her again, squatting wasn't happening.
Deadlift: 95x5, 135x5,5,5
Press: 45x5, 52.5x5,5,4
Lunges: couple sets
Chins (green band): 11,7,7
Some jumprope

How are you liking that back off set for reps? You should build some nice muscle with them thrown in.