djl236's log

[djl236]

Week 11

Test week

Sunday 8/20/2017

Squat
405x3 @ 8

Press
185x3 @ 8

Deadlift
460x3 @ 8

Competition Pause Bench
300x3 @ 8

Chins - BW only
3x10

Tuesday 8/22/2017
Shit start to testing

Squat
45x2x5
135x5
185x3
225x2
275x2
315x1
385x1
425x1 @ 8
455x1 @ 9 - Smoke show. Easy
475x0 @ 10 - Missed it due to mental error. Lost tightness, drove it up a little more and hit a wall just before lock out. Dumped. Stupid. Strength is there for sure.

Press
45x10
95x5
135x5
155x2
180x1
195x1 @ 9 - WTF
205x1 @ 9.5 - Better....
215x0 - Miss. Would've been a PR. Ah well. Still made big strides on the press this cycle. I've presssed 200-205 on the regular now.

Deadlift and Bench either tomorrow or Thursday.

If you want videos, I post most of them to my Instagram. Same username as here.

[djl236]

Thursday 8/24/2017

Deadlift
135x5
225x3
315x2
405x1
475x1
520x1 @ 9 - Smoked it! Fast, easy
540x0 @ 10 - JUST BARELY MISSED IT. Flew up, then slowed above the knee. I think I started trying to lean back/push my hips through slightly too early. I will get this next time. My deadlift went up a lot this cycle. Hate to miss but this whole cycle has been a victory for my deadlift.

Competition Bench
135x5
185x3
225x2
275x1
300x1
315x1 @ 7.5 - Fast
330x1 @ 8.5 - Easy
345x1 @ 10 - LIFETIME PR. It was a grinder but I got it. I put 10lbs on my bench this cycle while focusing on the overhead press instead. Crazy.


Deload this week. I think we're repeating this cycle except I'd like to switch out push presses for pin presses. Rack pulls are definitely working.

[JAM]

Nice job on the bench PR. Your rep numbers in this training cycle looked solid; hopefully you'll be able to capitalize on it for the next peak/test week.

[djl236]

Nice job on the bench PR. Your rep numbers in this training cycle looked solid; hopefully you'll be able to capitalize on it for the next peak/test week.

Thanks. Hopefully is right.


Deload week

Monday 8/28/2017

Squat
405x3 @ 8

Press
185x3 @ 8


Wednesday 8/30/2017

Deadlift
465x3 @ 8.5

Competition Bench
300x3 @ 8


Thursday 8/31/2017

Circuit x 3:
BB Curls - 85 x 10
Pushups - BW x 10
Rolling DB Triceps Extensions - 30s x 10
Chins - BW x 10



Still kinda sore and really tired. Blah.

[djl236]

Running this previous cycle again since it was pretty successful. Swapping out Push press on day 3 for pin press from eye/forehead height.

Week 1

Sunday 9/3/2017

2 Inch Deficit Deadlift
135x5
225x5
315x5
390x5 @ 7
405x5 @ 8
420x5 @ 9 - PR
405x5 @ 9

Press - every rep paused at the bottom.
45x10
95x5
135x5
165x5 @ 7
170x5 @ 8
180x5 @ 9 - PR
170x5 @ 9

3ct Paused Bench
135x6
185x6
225x6
245x6 @ 7
255x6 @ 8
270x6 @ 9.5 maybe 9 - PR
255x6 @ 9

Good start.

[djl236]

Tuesday 9/5/2017

Squat
45x2x5
135x5
225x5
315x5
370x5 @ 7
385x5 @ 8
405x5 @ 10 - Post injury PR
375x5 @ 9

Competition Bench
45x10
135x5
185x5
225x5
270x5 @ 7
280x5 @ 8
290x5 @ 9 almost 9.5 - PR
275x5 @ 9

Weighted Chins - BW + 40lbs
2x8
1x7

Thursday 9/7/2017

Still sore from Tuesday's squat. Wednesday and Thursday my legs were sore as shit all day with DOMs

Rack Pulls
135x5
225x5
315x5
405x5
480x5 @ 7
490x5 @ 8 - Tore my Jim Wendler straps on the 4th rep. They're sending me a new pair free which is sweet.
510x5 @ 9 - PR
480x5 @ 9

Low back is tight now.

Pin Press - set at just above eye level, where I always get stuck or fail. Never did these before.
45x10
95x5
135x5
155x5
175x5 @ 8 maybe 8.5
185x5 @ 10 - PR
165x5 @ 9
These were fucking hard. I hope they really work.

Close Grip Bench
135x6
185x6
225x6
240x6 @ 7
250x6 @ 8
265x6 @ 9 - PR
250x6 @ 9

[djl236]

Week 2

Sunday 9/10/2017

2 Inch Deficit Deadlift
135x5
225x4
315x4
405x4 @ 7
420x4 @ 8
440x4 @ 9 - PR
415x4 @ 9

Press - every rep paused at the bottom.
45x10
95x5
135x4
155x4
175x4 @ 7.5
180x4 @ 8
185x4 @ 9 almost 9.5 - PR
175x4 @ 9

2ct Paused Bench
135x3
185x3
225x3
280x3 @ 7
290x3 @ 8
300x3 @ 9 almost 9.5 - PR
285x3 @ 9

BB Curls
45x12
65x10
85x10
105x4x8

Tuesday 9/12/2017

Squat
45x2x5
135x5
225x4
315x4
380x4 @ 7
395x4 @ 8
410x4 @ 10 maybe 9.5 if I didn't rush the last rep. Last rep was sloppy. Also feeling like shit today, but the weights were moving well despite that.
380x4 @ 9

Competition Pause Bench
45x10
135x5
185x4
225x4
280x4 @ 7
290x4 @ 8
300x4 @ 9 - PR
290x4 @ 9

Weighted Chins - BW + 45lbs
1x8
1x7
1x5

[djl236]

Thursday 9/14/2017

Rack Pulls
135x5
225x4
315x4
405x4
495x4 @ 7
520x4 @ 8
530x4 @ 10 - PR
500x4 @ 9

Pin Press - starting from eye level/forehead
45x10
95x5
135x4
155x4
175x4 @ 7
185x4 @ 9
190x4 @ 9 - PR
180x4 @ 9

BB Rows
135x5
225x4
275x4
305x4 @ 7
315x4 @ 8
330x4 @ 9 - PR
315x4 @ 9

[djl236]

Week 3

Sunday 9/17/2017

2 Inch Deficit Deadlift
135x5
225x4
315x4
410x4 @ 7
425x4 @ 9
445x4 @ 9 - PR
420x4 @ 9

Press - every rep paused at the bottom.
45x10
95x5
135x4
155x4
175x4 @ 7
180x4 @ 8
188x4 @ 9.5 - PR
175x4 @ 9

3ct Paused Bench
135x3
185x3
225x3
280x3 @ 7
290x3 @ 8
300x3 @ 10 - PR
285x3 @ 9

[djl236]

Tuesday 9/19/2017

Squat
45x2x5
135x5
225x4
315x4
380x4 @ 7
395x4 @ 8
405x4 @ 9
380x4 @ 9

Competition Bench Press
45x10
135x5
185x4
225x4
280x4 @ 7
290x4 @ 8
305x4 @ 10 - PR
290x4 @ 9

Weighted Chins - BW + 45lbs
1x8
1x7
1x6

Sick as a dog.

Thursday 9/21/2017

Rack Pulls
135x5
225x4
315x4
405x4
495x4 @ 7
510x4 @ 8
525x4 @ 9.5/10
500x4 @ 9

Pin Press - Eye/forehead level
45x10
95x5
135x4
155x4
175x4 @ 7
185x4 @ 8
195x4 @ 9 - PR
180x4 @ 9

Close Grip Bench
135x5
185x5
225x5
250x5 @ 7
265x5 @ 8
280x5 @ 9 - PR
270x5 @ 9