djl236's log

[djl236]

Thursday 2/22/2018

Kept the volume low again today. No fatigue sets.

Squat
45x3x5
135x5
225x3
315x3
365x1
385x1
410x3 @ 8.5/9

Competition Pause Bench Press
45x10
135x5
185x3
225x3
275x3
295x1
320x3 @ 9

Chins - BW only
3x10

[djl236]

Restarting the training cycle post flu.

Week 1

Sunday 2/25/2018

1 Inch Deficit Deadlift
135x4
225x4
315x4
405x4
430x4 @ 8
460x4 @ 9 - PR
425x4 @ 9

Press - rep sets all reps paused at the bottom
45x10
95x5
135x3
155x2
175x1
195x1 @ 8
205x1 @ 9
180x4 @ 8
190x4 @ 9
180x4 @ 9

3ct Paused Bench
135x4
185x4
225x4
275x4 @ 8
285x4 @ 8
295x4 @ 9
280x4 @ 9

BB Curls
85x10x6

Tuesday 2/27/2018

Squat
45x3x5
135x5
225x3
315x3
385x3
410x3 @ 8
425x3 @ 9
405x3 @ 9

Competition Pause Bench
45x10
135x5
185x3
225x3
275x3
300x3 @ 7.5
310x3 @ 8.5
320x3 @ 10
300x3 @ 9
Weak

RDLs
135x6
225x6
305x3x6

Weighted Chins - BW + 30lbs
3x8

[djl236]

Thursday 3/1/2018

Rack Pulls
135x4
225x4
315x4
405x4
475x4 @ 7
500x4 @ 8
525x4 @ 9
500x4 @ 9

Pin Press - chin level
45x10
95x5
135x4
155x4
175x4 @ 7
180x4 @ 8
190x4 @ 9
180x4 @ 9

Close Grip Bench
135x5
185x5
225x5
255x5 @ 7
275x5 @ 8
295x5 @ 10 - PR
275x5 @ 9

[djl236]

Week 2

Sunday 3/4/2018

Deadlift
135x5
225x3
315x2
405x1
470x1
500x1 @ 8.5
525x1 @ 9.5
455x4 @ 8
470x4 @ 10 - PR
445x4 @ 9

Press - all rep sets each rep paused at the bottom.
45x10
95x5
135x3
155x2
175x1
195x1 @ 8
205x1 @ 9
185x4 @ 8
200x4 @ 9 - PR
185x4 @ 9

2ct Paused Bench
135x4
185x4
225x4
275x4 @ 7
290x4 @ 8
305x4 @ 10
290x4 @ 9

DB Hammer Curls - non alternating
40s x 2 x 20

Tuesday 3/6/2018

Squat
45x3x5
135x5
225x3
315x2
385x1
435x1 @ 8
455x1 @ 9
395x4 @ 8
420x4 @ 9
395x4 @ 9

Competition Pause Bench Press
45x10
135x5
225x3
275x1
300x1
325x1 @ 8 - Fast
340x1 @ 9
300x4 @ 8
315x4 @ 9 - PR
300x4 @ 9

RDLs
305x3x6 @ 8

Weighted Chins - BW + 35lbs
3x8

[djl236]

Over a month behind on my logs. Bought a house, moved, etc. Just busy. Dunno who reads. Training cycle was ruined by the flu and moving. Missed all lifts on test day but the press. Press was a huge all time PR at 225x1

Thursday 3/8/2018

Rack Pulls
135x4
225x4
315x4
405x4
475x4 @ 7
500x4 @ 8
525x4 @ 9
500x4 @ 9

Pin Press - Chin level
45x10
95x4
135x4
155x4
175x4 @ 7
180x4 @ 8
195x4 @ 9.5

BB Rows
135x4
225x4
315x4
345x4 @ 8
365x4 @ 9
345x4 @ 9

Week 3

Sunday 3/11/2018

Deadlift
135x5
225x3
315x2
405x1
475x1
500x1 @ 8
525x21 @ 9.5
460x3 @ 8
470x3 @ 9
445x3 @ 9

Press - breathe and pause at the top
45x10
95x5
135x3
155x2
175x1
195x1 @ 8
210x1 @ 9
190x3 @ 8
205x3 @ 9 - PR
195x3 @ 9

3ct Paused Bench
135x4
185x4
225x4
275x4 @ 7
285x4 @ 8
300x4 @ 9
280x4 @ 9

Tuesday 3/13/2018

Squat
45x3x5
135x5
225x3
315x2
385x1
435x1 @ 8
460x1 @ 9
405x3 @ 8
425x3 @ 9
405x3 @ 9

Competition Pause Bench
45x10
135x5
225x3
275x1
300x1
325x1 @ 8
345x1 @ 9.5
310x3 @ 8
320x3 @ 9
305x3 @ 9

Weighted Chins - BW + 40lbs
2x8

Thursday 3/15/2018

Pin Press - Chin level
45x10
95x4
135x4
155x4
175x4 @ 7
180x4 @ 8
200x4 @ 10 - PR
185x4 @ 9
Rack Pulls
135x4
225x4
315x4
405x4
475x4 @ 7
500x4 @ 8
530x4 @ 9 almost 9.5
500x4 @ 9

Close Grip Bench
135x4
225x4
270x4 @ 6.5
285x4 @ 8
300x4 @ 9 - PR
280x4 @ 9

Week 4

Sunday 3/19/2018
Deadlift
135x5
225x3
315x2
405x1
475x1
500x1 @ 9
520x1 @ 10
450x3 @ 8
460x3 @ 9
440x3 @ 9

Press - each rep paused at the top to breathe
45x10
95x5
135x3
155x2
175x1
195x1 @ 8
210x1 @ 9.5
190x3 @ 8.5
195x3 @ 9
185x3 @ 9

2ct Paused Bench
135x3
185x3
225x3
275x3
290x3 @ 8
305x3 @ 9
290x3 @ 9

Tuesday 3/20/2018
Squat
45x3x5
135x5
225x3
315x2
385x1
435x1 @ 8.5
460x1 @ 10
395x3 @ 7.5
420x3 @ 9
395x3 @ 9

Competition Pause Bench
45x10
135x5
225x3
275x1
300x1
325x1 @ 8
345x1 @ 9.5
305x3 @ 8
320x3 @ 9.5
305x3 @ 9

Weighted Chins - BW + 45lbs
1x7
1x6
1x4

Thursday 3/22/2018

Rack Pulls
135x4
225x4
315x4
405x4
475x4 @ 7
500x4 @ 8
535x4 @ 10
500x4 @ 9

Pin Press - chin level
45x10
95x4
135x4
155x4
175x4 @ 7
185x4 @ 8
195x4 @ 9
175x4 @ 9

BB Rows
135x4
225x4
315x4
345x4 @ 8
365x4 @ 9
345x4 @ 9

Week 5
Sunday 3/25/2018
Deadlift
135x5
225x3
315x2
405x1
475x1
500x1 @ 8.5
520x0 @ 10 - Miss
500x1 @ 9
485x2 @ 8.5
500x2 @ 9.5
475x2 @ 9

Press - breathe and pause at the top
45x10
95x5
135x3
155x2
175x1
200x1 @ 8
210x1 @ 9
195x2 @ 8
210x2 @ 10 - PR
200x2 @ 9

3ct Paused Bench
135x3
225x3
275x3
295x3 @ 8
310x3 @ 9 almost 9.5 - PR
295x3 @ 9

Tuesday 3/27/2018
Squat
45x3x5
135x5
225x3
315x2
385x1
435x1 @ 8
465x1 @ 9.5
420x2 @ 8
445x2 @ 10
420x2 @ 9

Competition Pause Bench
45x10
135x5
225x3
275x1
300x1
325x1 @ 8
345x1 @ 9.5
315x2 @ 8
325x2 @ 9
315x2 @ 9

Weighted Chins - BW + 45lbs
3x6

Thursday 3/29/2018
Pin Press - Chin level
45x10
95x3
135x3
155x3
180x3 @ 7
190x3 @ 8
200x3 @ 9
185x3 @ 9

Rack Pulls
135x3
225x3
315x3
405x3
475x3
500x3 @ 7
520x3 @ 8
540x3 @ 10
500x3 @ 9

Close Grip Bench
135x3
225x3
275x3
290x3 @ 8
310x2 @ 10
310x1
275x3 @ 9

Week 6
Sunday 4/1/2018
Squat
45x3x5
135x5
225x3
315x3
365x1
385x1
410x3 @ 8

Deadlift
225x3
315x3
405x3
470x3 @ 8.5

Press
45x10
95x3
135x3
155x3
175x3
195x3 @ 8.5

Competition Pause Bench
135x3
225x3
275x3
295x1
315x3 @ 9

Tuesday 4/3/2018
Press
45x10
95x5
135x3
155x1
175x1
205x1
225x1 @ 10 - ALL TIME PR. Two plate press. 10lbs away from bodyweight. Yuge PR.

Squat
45x3x5
135x5
225x3
315x2
385x1
455x1
500x0 - Miss.

Thursday 4/5/2018
45x10
135x5
225x3
275x1
315x1
355x1 @ 10 WTF
355x0 - Miss

Deadlift
135x5
225x2
315x1
405x1
495x1
550x0 - Fail. Bolted down.

Ran this program for almost a year straight. Time to mix it up I think, the gains are slowing down/stopping.

Week 7 Deload
Sunday 4/8/2018
Deadlift
135x5
225x3
315x3
405x3
470x3 @ 8

Press
45x10
95x3
135x3
155x3
175x1
190x3 @ 8

Chins - BW only
4x10

Tuesday 4/10/2018
Squat
45x3x5
135x5
225x3
315x3
365x1
385x1
410x3 @ 8.5

Competition Pause Bench
45x10
135x5
225x3
275x3
295x1
315x3 @ 8

Weighted Chins - BW _ 25lbs
2x8

Thursday 4/12/2018
Circuit x 3:
BB Curls 85x10
Pushups BW x10
Chins BWx10
Rolling DB Triceps Extensions 40s x 10

[djl236]

Mac and I are tweaking somethings...been a year on nearly the same setup. A little more volume to start right now and see how I respond. Throwing in 2x/week squatting every other week too.

Week just to get some work in before I get my program

Sunday 4/15/2018
Deadlift
135x5
225x5
315x5
405x5 @ 6.5
430x5 @ 8
455x5 @ 9

Press
45x10
95x8
135x8
155x8 @ 6.5/7
170x8 @ 8
180x8 @ 10 - PR

Chins - BW only
3xAMRAP:
1x20
1x16
1x15

Tuesday 4/17/2018
Squat
45x3x5
135x5
225x5
315x5
365x5 @ 7
385x5 @ 9 - Hard. Heavy. WTF.


Competition Pause Bench
45x10
135x8
225x8
250x8 @ 7
260x8 @ 8
270x8 @ 9 - PR

Weighted Chins - BW + 30lbs
3x8

Thursday 4/19/18
Squat
45x2x5
135x5
225x3
315x3
385x3 @ 7
395x3 @ 8
405x3 @ 9
Mac wants me looking down at my shoes to keep my head down and keep my hips in it.

3ct Paused Bench
45x10
135x5
225x3
275x3
285x3 @ 7
295x3 @ 8
305x3 @ 9.5

Chins - BW only
3xAMRAP
2x15
1x12

[djl236]

Week 1

Sunday 4/22/2018

1 Inch Deficit Deadlift
135x5
225x5
315x5
405x5 @ 6.5/7
430x5 @ 8
445x5 @ 9.5
415x5 @ 9

Press
45x10
95x6
135x6
150x6
165x6 @ 7
175x6 @ 8
180x6 @ 9
170x6 @ 9

3ct Paused Bench
135x4
225x4
270x4 @ 7
280x4 @ 8
285x4 @ 9
275x4 @ 9

Tuesday 4/24/2018
45x2x5
135x5
225x5
315x5
365x5 @ 7
380x5 @ 8
395x5 @ 10
370x5 @ 9
Looked down more. Squats looked textbook but felt way harder and heavier.

Competition Pause Bench
45x10
135x5
225x5
275x5 @ 7
285x5 @ 8
3005x5 @ 9.5 almost 10 - PR
285x5 @ 9

RDLs
135x6
225x6
275x3x6 @ 8

Weighted Chins - BW + 30lbs
2x8

Thursday 4/26/2018
Rack Pulls
135x4
225x4
315x4
405x4
475x4 @ 7
495x4 @ 8
520x4 @ 10
500x4 @ 9

Pin Press - chin level
45x10
95x4
135x4
155x4
175x4 @ 7
185x4 @ 8.5
190x4 @ 9.5 almost 10
180x4 @ 9

Close Grip Bench
135x6
225x6
245x6 @ 7
260x6 @ 8
270x6 @ 9
260x6 @ 9

[djl236]

Haven't updated in like two months. Haven't PR'ed anything since the 225 press. I mostly post on Instagram. Same name. Just don't have time to keep up a log anymore after just about 10 years of doing it. Life is just that much busier. I'll try to pop in.