JC's Log

[JC400]

Monday 28th June

Bench 248 x 3
Bench Row 3 x 5 196
Chins (Neutral grip) + 10(lbs) 5,5,6
Incline Bench 3 x 7 198


Tuesday 29th June

Squat 3 x 5 176
Deads 3 x 3 198

[JC400]

Thursday 1st

Bench 248 x 8
Bench Row 3 x 5 198
Chins (Neutral) +10(lbs) 6,6,8
Incline Bench 3 x 8 198
EZ Curl 3 x 8 114
Triceps 3 x 8 90

Strength is starting to come back a bit felt like I had a bit more in the tank but did not want to test that theory too much.

Big question is can I resist going heavy in tomorrows squat and dead session or stick to the planned progress? we will see.

[JC400]

Friday 2nd July

Overhead Squat 3 x 5 77
Cleans 3 x 3 110
Squat 3 x 5 198
Deads 3 x 3 242

I always do OH Squats and cleans before Squats as a bit of a warm up, working up in weight then switch to back squat once weight is up a bit, just don't always post it, thought I would start.

Squats were crap form is all over the place - as a result my back feels seriously on edge every rep. Decided to do some high bar squats at the end of the session though I am not a huge fan I can do them virtually pain free. This might be the way forward.

Deads increased more than was planned, was reserved enough to only go 10lbs over - these feel good no back problems at all - just need to decide wether to make 10lb or 20lb jumps per session?

[JC400]

Monday 5th July

Bench 2 x 253
Bench (Narrow Grip) 3 x 5 220
Bench Row 3 x 5 200
Chins (+16.5lbs) 7,7,7
Smith SP (+70Kg) 5,5,5
Ez Curl 3 x 8 114
Triceps 3 x 8 90

Everything felt good today should be able to increase it all for Thursdays session.

[JC400]

Tuesday 6th July

Overhead Squat 3 x 5 77
Cleans 3 x 3 132
Squat up to 264
Deads 3 x 3 264

Squats - did a ton of sets (singles and doubles) up to and around the 264 mark, just working hard on getting the technique back.
Deads - First set - back felt a little dodgy but seemed to sort itself out for the next 2 sets. That was enough warning not to push it at all today, plenty more to come.

[JC400]

Couple of workouts seem to have disappeared into the abyss of the WWW, here they are again.

Thursday 8th July

Bench 7 x 253
Bench (Narrow Grip) 220 x 6,6,9
Bench Row 3 x 5 205
Smith SP (+70Kg) 6,6,8
EZ Curls 3 x 8 117
Triceps 3 x 8 95

Friday 9th July

Squats 220
Deadlift 3 x 3 286

Back felt shit so left it there with squats, maybe shouldn't have done the deadlifts. Everything else felt good this week - Back is now/was feeling crap again.

[JC400]

Monday 12th July

Bench 1 x 259, 264, 270

Tuesday 13th July

Squat 3 x 5 220
Deadlift 3 x 3 308

De-loading on volume for bench this week, Back felt surprisingly good with squats, Deadlift is itching to be pushed but am controlling it to 20lb increases per workout hoping to go up to 440 with out a complaint from anywhere, we will see.

[JC400]

Wednesday 14th July

Bench (Normal Grip) 1 x 264, 270, 275, 280
Bench (Narrow Grip) 1 x 264, 270, 275, 280

Bench felt good moved grip in for second series of reps

[JC400]

Thursday 15th July

Squat 3 x 5 230
Deadlift 3 x 3 330

Felt good today. Hopefully can make some progress now.

[JC400]

Friday 16th July

Bench 1 x 264, 275, 286
Bench 5 x 264

End of a messed up training week. Back to normal training next week, M W F and some linear progression.