JAM's Log

[djl236]

Wife reminded me that I promised to take next week off from working out. So I tested my squat max tonight............

Row Warmup
Squat: 45x5x2,135x5,225x3,315x1,355x1
Attempt 1: 385x1 PR!
Attempt 2: 395x1 PR!
Attempt 3: 405x1 PR!!!!!!!!!!!!!!!!!!!!!!

Deadlift: 135x5,225x3,315x1,405x1, 460x0 Fail!!!

I was so fucking tired by the time I got to deads. 460 came up to my knees, but I couldn't pull through.

Overall I'm very pleased with this particular cycle. The comparison:

Press: 210x1 -> 215x1
Bench: 265x1 -> 275x3
Squat: 355x1 -> 405x1
Dead: 415x1 -> 455x1

Neither the pre or post numbers are from the same day, just a similar window of time.

I let my press enthusiasm get away from me, and ended up needing a light week earlier than my planned week off. I learned my lesson, as I could have probably set a 225x1 PR had I been smarter.

I'm feeling quite run down, mostly from school and work stress, so I'm looking forward to a week of relaxing and some mobility work. My plans are a very small deload after the week off, and a resume of the current program with some diet clean up and (1) day of sprints. Hopefully I can continue to get stronger and recomp a little this way.

AWESOME!!!

You made some nice fucking gains dude. Goddamn be happy and proud.

[JAM]

AWESOME!!!

You made some nice fucking gains dude. Goddamn be happy and proud.

I was in the fucking clouds after that squat. It has been a goal of mine for a while. I'm am very happy right now.

[djl236]

I was in the fucking clouds after that squat. It has been a goal of mine for a while. I'm am very happy right now.

You put 50lbs on your squat and a good 40 on your deads. That is fucking awesome.

You're press is damn good too. God I wish I was pressing 200+. That's a goal of mine this year.

[JAM]

I'm BAAAAAAAAAAAAAAAAAACK!!!!!!

Walk Warmup

Pullups: 30 over many sets while my wife benched
Bench: 45x5,135x5,185x3, 225x5x5 Easy Peasy
Press: 45x10,95x5, 135x8,8,8
BB Curls: 45x10, 95x5,5,5
Neck Harness work

My week off was awesome. I chilled, did random chins, ate well, and slept a lot (often falling asleep on the couch at 9 PM). Since it was also spring break at school, it felt like I had a normal life again. But I was itching to get back to lifting by the end of the week.

For this cycle (thru May), I will run a bench emphasis to try and get my bench up over 300. So I will do bench 5x5 and press backoff on saturday, and bench singles and press 5RM on tuesday. Basically, I'm copying Dave. I will also be doing pullups/chinups and neck harness work every training day (4 days a week). It will vary in execution; sometimes before barbell work, sometimes after, sometimes during. I'll either die or adapt. I don't see any real changes in the lower body program. It will stay ascending 5x5 Squats with PC and RDL on volume day, and Squat and Deads on intensity days. I'll vary the squat intensity between 3RM and 5 singles. The deads will be 5s then 3s then singles as before. If the deads stall out, then I'll figure out some rack pull/alternate rotation.

[djl236]

I'm BAAAAAAAAAAAAAAAAAACK!!!!!!

Walk Warmup

Pullups: 30 over many sets while my wife benched
Bench: 45x5,135x5,185x3, 225x5x5 Easy Peasy
Press: 45x10,95x5, 135x8,8,8
BB Curls: 45x10, 95x5,5,5
Neck Harness work

My week off was awesome. I chilled, did random chins, ate well, and slept a lot (often falling asleep on the couch at 9 PM). Since it was also spring break at school, it felt like I had a normal life again. But I was itching to get back to lifting by the end of the week.

For this cycle (thru May), I will run a bench emphasis to try and get my bench up over 300. So I will do bench 5x5 and press backoff on saturday, and bench singles and press 5RM on tuesday. Basically, I'm copying Dave. I will also be doing pullups/chinups and neck harness work every training day (4 days a week). It will vary in execution; sometimes before barbell work, sometimes after, sometimes during. I'll either die or adapt. I don't see any real changes in the lower body program. It will stay ascending 5x5 Squats with PC and RDL on volume day, and Squat and Deads on intensity days. I'll vary the squat intensity between 3RM and 5 singles. The deads will be 5s then 3s then singles as before. If the deads stall out, then I'll figure out some rack pull/alternate rotation.

Sounds good. You'll be benching 300 this summer for sure.

[JAM]

Sounds good. You'll be benching 300 this summer for sure.

3 wheels by the end of summer is the goal. Slow and steady.

[JAM]

Walk warmup

PC: 95x3,3,135x3,155x1,1, 185x1 x 7
Squat: 45x5x2,135x5, 225x5,255x5,285x5,305x5,315x5
RDL: 135x8,8, 185x8
Chins: 20 spread over the workout. Easy and crisp reps.
Neck: 30lb x30,30

PC felt like shit. Squats were not much better. Not enough food and water today. And WAY too much beer last night. Upper body is pretty sore. I went easy on the RDLs because I don't want to be crippled tomorrow.

Wife squatted and did some RDLs. This is her third week; hopefully it'll hold.

[JAM]

Walk warmup

Chins: BW only 4,4,4
Bench: 5 singles @ 260, Easy.
Press: 165x5, Really Easy
Chins: +10lbs x 5,5,5
Neck harness work

Hamstrings are ridiculously sore.

[JAM]

Walk warmup

Pullups: 4 sets of 4 in warmups
Squat: Five singles at 355lbs
Deadlift: 390x3

Legs are still horribly sore. Picked a light weight to start with, but everything felt like shit tonight. Deadlift fucking sucked, I've pulled more weight for more reps, but tonight it wasn't happening.

I've really cleaned up my diet this week, I wonder if I'm not getting enough calories or protein.

[JAM]

400m sprints at work at lunch. Legs are still sore. Definately not getting enough protein.