Jack's Race to 1200 lbs & Staying Air Force Fit

[jwt708]

Hmm..."at waiting..."

17 Apr 12 PM
Ran on treadmill for 10 minutes at a moderate pace. Too ashamed to put my distance, but that wasn't the point today.

18 Apr 12 AM

Squat
45 x 5
135 x 5
195 x 10 x 2


Bench Press
45 x 5
135 x 5
195 x 5
245 x 5 x 3

Bench felt strong.

M.S. Deadlift
135 x 5
225 x 2
255 x 5

Did ok here. There was a rep where I didn't keep my head position right and it sent everything to shit (did 6 reps, just only counted 5). Overall ok though.

Decided the above was enough for today. I'm tired.

[jwt708]

Missed Friday's workout. Looks like my biggest problem right now is consistency.

23 Apr 12 AM

Squat
45 x 5
135 x 5
195 x 5
245 x 5 x 5

Last set sucked but the rest went very well.

Bench Press
45 x 10
135 x 5
195 x 5
245 x 5 x 5

All went well. Was really feeling it in my shoulders and biceps.

Close Grip Bench Press
155 x 15/10/6

Chin Up
BW x 8/6/7

Just not feeling it today.

Deadlift
135 x 5
225 x 2
265 x 1
225 x 3

Well, could only get one good rep at 265. I think a lot of it was just being tired. Will try again next time and see how it goes.

[jwt708]

That workout on Monday really took it out of me. I haven't been that sore in...a long time. I think a couple of things were at play here: too much time off, not enough food, not enough sleep, and a generally difficult workout. I'm still sore today.

Time to catch up the log.

23 Apr 12 PM

Treadmill
10 minutes, speed 3.5, incline 10%.

25 Apr 12 AM

Squat
45 x 5
135 x 5
200 x 10 x 2

Press
45 x 5
95 x 5
135 x 3
155 x 4
150 x 1/5/4
135 x 5

Just couldn't get that fifth rep at 155, tried a couple times too. Same with 150 and the final rep at the final set, so I added a set of 5 at 135 for being weak.

Power Clean
45 x 5
95 x 5
135 x 3 x 5

Been a while here, a little rusty. I was trying to learn the Clean but I really hadn't been getting very far with it.

Good workout overall today. Wanted to do chins & pullover/press but didn't have time.

[jwt708]

26 Apr

Squat
45 x 5
135 x 5
205 x 5
235 x 2
270 x 5

Bench Press
45 x a whole bunch
135 x 5
195 x 5
235 x 3
270 x 3

M. S. Dead Lift
135 x 5
225 x 2
265 x 0
225 x 5

Just couldn't get the bar up while keeping my back strait.

DB Pullover & Press
30 x 25/20

Dissapointed that I only did three benches today.

[Oldster]

Dissapointed that I only did three benches today.

More volume then, Jack. More sets and/or more reps. Perhaps a back down set. More volume is going to help, not hurt.

Your squat is looking good. We need to get togather so I can see what is wrong with your dead.

[jwt708]

I would like to get together again soon...next weekend is no good for me. I'd also like implement more of your training strategies.

[jwt708]

30 Apr 12

Squat
45 x 5
135 x 5
205 x 5
255 x 3
225 x 5
245 x 5 x 2

Today was supposed to hit 255...

Press
45 x 5
100 x 5
135 x 3
157 x 3
100 x 10/9/8

More on this below...

Close Grip Bench Press
135 x 13 x 3

About a minute rest between sets.

Chin Ups
5/5/5/3

Changed my form from "head over the bar" to "bar to chest"

Today was crap, really. I'm just wore out from too much stress and not enough sleep this weekend. Tomorrow looks to be another shitty one so I'm having a beer and going to bed!

[jwt708]

The Stay Awake at Work Routine

Ab Wheel
From Knees 5 x 3

EZ Curl
30(?) x 20 x 3

Tricep Pulldown
45(?) x 15 x 3

Done as a circuit, with ten seconds rest between each circuit. Only the wheels were hard, but like the title says...this was to keep me awake.

[jwt708]

Ab wheel left me very sore!

2 May 12

Squat
45 x 5
135 x 5
185 x 5
210 x 3
245 x 5 x 3

Bench Press
45 x 5
135 x 5
185 x 5
205 x 3
245 x 5 x 3

M.S. Deadlift
135 x 5
225 x 2
245 x 5

Quick day and everything went well.

[Oldster]

Love that ab wheel, huh Jack!

Good lifting of late, just keep moving along making haste slowly.