JTM's Training Log

[Jiminator]

08-02-2016

C3W3D2 – DL
5@135, 5@185
3x5@225 Beltless

SQ
5x5@135 Paused, beltless

Pronated BPA’s 5x20, Supinated BPA’s 5x20, Shrugs 5x20@65

Vacation got in the way of yesterday, went to Crossfit West today, nice gym, no machines, no dip bar, so no lat pd’s and no HLR’s, subbed the paused squats for assistance.

Still going LP on DL’s, but trying to do 3x5 instead if a single workset, working on keeping my upper back tight, pull instead of jerk, and eyes right.

Good workout.

[Jiminator]

8-3-2016

C3W3D3 – BP
10@45, 5@95
5@135
3@155
5@175 (capped) RPE 8
1@205 (JS-PR)
3x5@135 Paused
BPA’s 5x20, Krocs 5x13@40, OHP 5x10@70

205 went up easy, pretty sure it’s a PR – have done 225 on a Smith, but that doesn’t count. Shoulders slightly painful. Quick and dirty today, no machines to get me sidetracked.

[Jiminator]

8-4-2016

C3W3D4 – SQ
10@45, 5@95, 5@135
5@195
3@220
5@245 RPE 8.5
1@265 RPE 9
1@285 RPE 10 (PR)
5X10@135

BPA’S 5X20, Hammer Curls 5X10@20 ea, CGBP 5X10@95

Had a tummy ache and really didn’t want to go to the gym but felt better once I got there. I wasn’t going to do Joker Sets because I didn’t have a belt but they had community belts. I wasn’t going to try the 285 PR because the 265 felt hard, but I gave myself a pep talk – think it went up easier than the 275 did a few weeks ago.

SQ 285x1 8-4-2016 - YouTube

Glad I went.

I actually feel like I might get to 1,2,3,4 (plates on OHP, BP, SQ, and DL) by the end of the year. I’ve got the OHP, the BP is close, the SQ is getting close. I just have to be patient with the DL and keep hitting the upper back shit hard so I can get a good pull without rounding. Progress is so slow and I am so glad I finally started a log so I can actually see that it’s happening.

[Jiminator]

8-9-2016
C3W4-Deload

OHP 5X10@ 70
SQ 5X10@ 125
BP 5X10@ 95
DL 4X10@ 110, 1X5@ 225

BPA’S 5X20, Krocs, tri extensions, curls, laterals – 5x10

Figured I would do a full body workout so I did 5x10@ 50%. Won’t get to the gym again until Friday so I’ll do the same thing again, and then again on Sunday, and start my fourth cycle on Wednesday when I get home – I fly to Spokane on Thursday, then home on Tuesday. It’s not ideal, but it’s a plan. I’ll do OHP on Wednesday, DL on Thursday, BP Saturday, etc…

Got a good pump, felt good after three days off.

[Jiminator]

C4W1D1 - OHP
10@45, 5@65
5@95
5@105
9@120 RPE 9

5X10@70 BBB

BPA's 5x20, Lat Pd's 5x10@100, CGBP 5x10@95, Curls 3x10@55, 1@10@50, 1x10@45, Crunches 3x25 with 3 vacuums between sets.

Glad to be home. Probably could have hit at least one more rep on my PR set but I am switching to BBB and wanted to be sure to get all of those reps. Going to avoid Joker sets until 531 week and just try to work some volume.

Felt good.

Just did some pump work while on vacation/deload. Finished off week three on the road with nothing special.

[Jiminator]

8-19-2016
C4W1D2 - DL

PC'S 5@65, 5@115 (warm up)

DL
5@170
5@195
10@230 RPE 8 - Should have been 220 but I can't add

5x10@130

BPA'S 5X20, Hypers 5x10, Crunches 5x20, Shrugs 5x20

I was sore and stiff yesterday from riding my bike again on Wednesday - about fifteen miles, just out of practice. I will do BP tomorrow, Squats Sunday, and decide whether to do OHP on Monday or Tuesday.

BBB sets felt good. I decided to switch from LP to 5/3/1 on Deadz because I didn't feel like I was getting strong enough to keep adding weight and that I would benefit from more volume for both technique and volume. Got a good sweat going!

[Jiminator]

8-20-2016
C4W1D3 - BP

10@45, 5@95
5@120
5@140
10@160 RPE - 8

BBB - Incline, 5x10@95 - RPE 11, Krocs 5x14, FP's supersetted with TPD's, 5x14, Hammer curls, 5x10.

Jet lagged AF after flying back from Cali, can't get my sleep right, stayed up all night and went to the gym at 7AM, which is supposed to be opening time but somebody slept in and I was not happy.

Everything was hard.

Funny story - we're all out front waiting, I'm in cargo shorts and an XXL addidas shirt. We get in and I change into my lifting clothes, including a tank. About half an hour in, this guy comes up to me and says, "Dude, I didn't realize how jacked you were standing out front. You're bigger than you look."

Made it worth standing around...almost.

[Jiminator]

8-22-2016
C4W1D4 - SQ

5@45, 5@95, 3@135
5@170
5@200
7@230 RPE 9

BBB 5X10@135

BPA'S 5X20, LEG EXT 5X10, LEG CURL 5X10, CRUNCHES 4X25 Superset with vacuums, 3x10.

Ow, ow, ow!!! My legs were shaking after the BBB sets. I felt better after my assistance work.

Disappointed with my PR set, should have gotten more than seven. I didn't work out yesterday because of DOMS, which was surprising. I guess I underestimated the volume. But still, I was well rested and well fed from yesterday (despite working out fasted), I should have gotten more than seven reps.

I'm probably going to have to adjust my IF routine so that I eat before lifting. Not sure how I will do that, but if I am going to get stronger, I think I need to be fed before lifting.

But, I also need to watch my blood sugar, which IF helps, so I have some work to do.

[Jiminator]

8-22-2016
C4W1D4 - SQ

5@45, 5@95, 3@135
5@170
5@200
7@230 RPE 9

BBB 5X10@135

BPA'S 5X20, LEG EXT 5X10, LEG CURL 5X10, CRUNCHES 4X25 Superset with vacuums, 3x10.

Ow, ow, ow!!! My legs were shaking after the BBB sets. I felt better after my assistance work.

Disappointed with my PR set, should have gotten more than seven. I didn't work out yesterday because of DOMS, which was surprising. I guess I underestimated the volume. But still, I was well rested and well fed from yesterday (despite working out fasted), I should have gotten more than seven reps.

I'm probably going to have to adjust my IF routine so that I eat before lifting. Not sure how I will do that, but if I am going to get stronger, I think I need to be fed before lifting.

But, I also need to watch my blood sugar, which IF helps, so I have some work to do.

[Jiminator]

8-23-2016
C4W2D1 - OHP

5@45, 5@65, 3@85
3@100
3@115
7@130 PR RPE 10

5X10@70

Lat PD's 5x10, CGBP 5x10, Curls 5x10 Superset with laterals 5x10

Seventh rep on the PR set was a grinder.

Woke up at one this morning when my wife came to bed and I couldn't get back to sleep so I got up. Had some coffee and went down to the man cave and foam rolled and did some other stuff until 3:30 and went to the gym. I'm hoping I can DL tomorrow but I'm pretty sore from squatting. I'll try some more foam rolling this PM and maybe tomorrow morning and go to the gym late tomorrow, then take Thursday off, BP Friday, SQ Saturday, W3 on Monday. I kind of want to get back on schedule.

Debating whether or not to take a deload this cycle. I'm due to reset after the next cycle but I'm considering recalculating TM during the deload this cycle (7th week protocol?). I don't want to go three back, but ... I have time to stew about it.