Jake's "Three Week Old Piss" Log

[Jacob I. Briskin]

Wednesday, 12 January, 2011

Warmup:
Row, foam roll, mobility, shoulder circles

Workout:
Squat: 8x45, 5x135, 5x225, 2x5x275

Bench press: 10x45, 5x95, 5x135, 5x155

Back extension: 15

Overall:
Nothing to see here.

[Jacob I. Briskin]

Friday, 14 January, 2011

Warmup:
Bicycle, foam roll, mobility, shoulder circles

Workout:
Squat: 2x5x45, 5x135, 5x225, 3x275, 2x315, 1x365

3x395 (PR)

Press: 2x5x45, 4x95, 2x135

3x165 (F4)

GHR: 2x10

Overall:
Squats were easy peasy, unless travel takes a lot out of me I'll hit 405x3 next Friday. Also, fuck pressing movements. Just fuck them really hard. GHR were fine, except now that I'm doing them with better form, they're much harder.

[Jacob I. Briskin]

Monday, 17 January, 2011

Warmup:
Squat, row, foam roll, mobility, shoulder circles

Workout:
Squat: 8x45, 5x135, 5x225, 3x275, 2x315

5x3x355

Bench press: 8x45, 5x95, 5x135, 3x185

3x5x225

Overall:
I was feeling tired today, so I kept it simple. Squats were not too hard, rest between sets was 3-4 minutes. Bench was also pleasantly easy, I'm wondering why my pressing strength seems to be jump started lately. I smell PRs.

[Jacob I. Briskin]

Friday, 21 January, 2011

Warmup:
Row, foam roll, mobility, squat

Workout:
Squat: 8x45, 5x135, 5x225, 3x275, 2x315, 1x365

3x405 (PR)

Bench press (paused): 8x45, 5x95, 4x135, 3x185, 1x225

3x245 (PR)

Deadlift: 5x135, 3x225, 3x315, 1x375, 1x425

3x460 (PR)

Overall:
Gravity was not too heavy today. Squats were not as tough as I expected, but I had to fight hard to keep my chest up and heels down at the bottom. Paused bench was tough but manageable. This was my first time pausing with anything heavy. Deadlifts were very hard, as expected after squatting a heavy triple. Need to recover hard over the weekend.

[Jacob I. Briskin]

Monday, 24 January, 2011

Warmup:
Squat, foam roll, mobility

Workout:
Squat: 8x45, 5x135, 5x225, 3x275, 1x315

5x3x360

Press: 8x45, 5x95, 3x115, 1x135

Overall:
Still recovering from a head cold. Squats were pretty difficult, and sloppy, as a result. Warmed up press and decided it was better to just call it a day.

[Jacob I. Briskin]

Wednesday, 26 January, 2011

Warmup:
Row (3 strokes to 1:30), squat, mobility

Workout:
Squat: 8x45, 5x135, 5x225, 5x275

Clean and jerk: 3x2x135

Clean: 2x135, 2x225

Bench press: 8x45, 5x95, 5x135, 5x155

Strict pullups: 10

Overall:
Good light day for once. I just kind of meandered back and forth between the squat rack and the platform, this was my first time doing cleans in some time, but my technique still felt pretty solid.

[Jacob I. Briskin]

Friday, 28 January, 2011

Warmup:
Sandbag carry, foam roll, leg swings, hip circles, shoulder circles

Workout:
Squat: 8x45, 5x135, 5x225, 3x275, 3x315, 1x365

3x410 (PR)

Press: 8x45, 5x95, 3x115, 1x135, 1x155

1x165
1x165

GHR: 10xBW, 2x10x10lbs

Dips: 2x10x45lbs

Overall:
Squats: great, will definitely hit 3x415 in a week. Press: well I didn't press at all on Monday, so I don't know why I expected to be the shit today. GHR were fine, not exactly the greatest form. Dips were fine, can definitely do more.

[Jacob I. Briskin]

Monday, 31 January, 2011

Warmup:
Foam roll, mobility

Workout:
Squat: 8x45, 5x135, 5x225, 3x275, 2x315

5x3x365

Bench press: 5x45, 5x95, 5x135, 2x185, 1x205

3x5x235 (PR)

Strict chinups: 3x10

Overall:
Despite a slight edge of tiredness (stayed up late reading last night) this turned out to be a good session. Squats were not too hard, bench was managed all right, chins as well. Feeling confident.

[Jacob I. Briskin]

Wednesday, 2 February, 2011

I got snowed out today, missed my chance to get somewhere to train. Shit.

[Jacob I. Briskin]

Friday, 4 February, 2011

Warmup:
Foam roll, twisting lunge, arm circle, shoulder circle, hip circle, leg swings

Workout:
Squat: 8x45, 5x135, 5x225, 3x275, 2x315, 1x365

3x415 (PR)

Bench press: 8x45, 5x95, 4x135, 2x185, 1x215

3x255 (PR)

Deadlift: 4x135, 3x225, 2x315, 1x385, 1x435

2x485 (PR)

Overall:
Exactly according to plan. Squats good, bench good, deadlift pretty good. Form on deadlifts was not perfect, but better than usual.