JTM's Training Log

[Jiminator]

08-25-2016
C4W2D2 - DL

PC 5@65, 3@95, 3@115
DL
3@190
3@215
7@240 RPE 8
5x10@125 BBB

BPA's 5x20, GM'S 5X10, Crunches 4x25, vacuums 4x3

Was still wicked sore yesterday from squatting three days ago so I took it off. I was still a little sore/stiff today but it loosened up. I think instead of Boring But Big it should be Boring but Sore.

A guy was using the hyper bench so I substituted Good Mornings - I had never done them before and was a bit reticent but I think it might be a permanent switch now that I have done them. I think it will help keep my spine neutral when dead lifting.

I had at least one more rep in the tank on the PR set but wasn't sure I could get it with good form, so I stopped at seven.

I created a spread sheet with a list of weights for each exercise and went back through my log and entered all of my PR's for each weight. I notice that my rep pr's go up the second or third time I lift that particular weight, which, of course, it should. But, I think it shows an increase in strength, which is encouraging because I am second guessing the three steps back. Three steps back puts me at the same weights as cycle two after five months of lifting and that doesn't seem like much progress - unless you start looking at the number of reps in the PR sets.

I think I get it.

[Jiminator]

8-27-2016

C4W2D3 - BP
10@45, 5@95
3@130
3@150
12@170 RPE 8 (REP PR)

INCLINE 5X10, BPA'S 5X20, FP'S 5X14, TPD'S 5X14, CURLS 5X10

Good workout.

[Jiminator]

08-28-2016

C4W2D4 - SQ
10@45, 5@95, 3@135
3@170
3@200
7@230 RPE 9
1@250
1@270
1@290 (PR)

5X10@135 BBB

BPA'S 5X20, LEG EXT 5X10, LEG CURLS 5X10, CRUNCHES 4X25, VACUUMS 4X3

I'm the biggest wimp ever. I have always over thought stuff and part of the reason I started power lifting was to get comfortable being uncomfortable (Wendler or Rippetoe). I realized a lot of my internal dialogue was my self doubt.

I felt a little punky going to the gym, but I was well fed (Froot Loops, banana) and I started thinking about how bad I would like to get 315 and I realized that my thought process of sticking to the program was preventing me from getting something I wanted, so I resolved to do Joker sets after my 3+ and just see how I felt.

So I did.

And when I had 290 loaded on the bar, I kept trying to talk myself out of it. I don't have a spotter, and I'm not sure how to bail out if I do fail, but, I figured I should just give a shot - the gym was mostly empty, so no embarrassment for failure.

It looks a shade high, but I'm blaming that on the camera angle.

290SQ 8-28-16 - YouTube

Next week, I plan to just do a single in my 1+ set and then try to work up to 305, which I think will set me up for a 315 during my deload/birthday week. I'll be sure to eat and sleep well and I will do squats on Saturday of the deload, which will be the tenth of September, which will be after my birthday, but the same week.

I think if I had not done 7@230 in the 3+ set, I could have gotten 300 today and believe just working up to the 315 without the volume will make it easier. Just haven't done it, so I don't know what to expect.

I'm thinking about doing squats again on DL day this week, and next, instead of more DL in the BBB sets. Overkill?

Pleased with today's work.

[Jiminator]

8-29-2016

C4W3D1 - OHP
10@45, 5@95
5@105
3@120
4@135 RPE 9

5X10@70

LAT PD'S 5X10, CGBP 5X10, BPA'S 5X20, CRUNCHES 4X25, VACUUMS 4X3

Early workout, had not slept well.

[Jiminator]

8-31-2016

C4W3D2 - DL
WU'S - PC 5@65, 3@115, 3@135 DL 3@135
5@195
3@220
7@240 RPE 8

5X10@135

BPA'S 5X2O, HYPERS 5X10, HLR'S 5X15

I was short on time, good workout.

[Jiminator]

09-01-2016

C4W3D3 -BP
10@45, 5@65, 5@95
5@140
3@160
8@175 RPE 8

INC BP 5X10@95

BPA'S 6X20, KROCS 5X15, PD 5X10, CURL 5X10, TPD'S 5X15

Time to add weight to Krocs and Tricep push downs.

Back to work in five days, wicked depression setting in - I know I shouldn't be so whiney, but it's the same every year. I'm fine after the first day of class, but really struggle before then. I'm glad the gym is a habit.

[Jiminator]

09-03-2016

C4W3D4 - SQ
5@45, 5@95, 5@135
5@195
3@210
3@240

Tweaked my back again. Felt it on the second rep of my 1+ set but tried another and it was getting tight. I think it's just a cramp that's pulling on the vertebrae and causing some nerve pain - it radiates down my leg. I felt it getting tighter and tighter after the rep so I stretched it and foam rolled it and the piriformis and I got some relief. I have an electric stimmer so I hit it with that twice, going to ice it in a few.

Pretty sure that ends the quest for three plates during birthday week, but I'm not really that bummed. Next week is a deload and of course, now, I'm definitely going to take it. I'm not sure about cycle five. I might re-set to give my back a break. I'm pretty sure it's a result of changing my form, trying to squat with a more horizontal spine. I think I failed to maintain neutral spine. Changing technique while squatting heavy (for me) is probably a bad idea. So, if I'm going to work on changing form, a reset might be a good idea. I kind of feel like my training maxes are too high as it is, so re-setting might work out well.

[Jiminator]

9-7-2016

C4W4D1-OHP
5X10@70

BPA'S 5X25, CGBP 5X10, LAT PD'S 3X10, BB CURLS 3X10, HAMMER CURLS 5X10, TRI PD'S 5X10.

Back is still tight - I stretched between each set and I can feel how tight it is - it starts to loosen up a little and the next time I stretch it, it's tight again.

Planning on hitting the gym early again tomorrow and trying DL's, but I don't have a lot of hope. It's weird, I feel pretty good most of the time but it acts up sleeping and it hurt today on the OHP.

[Jiminator]

9-8-2016

C4W4D2 - DL
5X10@135

HYPERS, HLR'S, TPD'S, CURLS, All 5x10

9-10-16

C4W3D3 - BP
10@45, 3X5@75, 95, 110

Rows, curls, tri press downs, pec deck, lateral raises - all 5x12.

Good pump, nervous about squatting tomorrow. I feel good, still a little tight, just don't want to aggravate it. I squatted without weight today to loosen things up a little and realized my lumbar was rounding - without weight. I will have to be conscious of that tomorrow.

Definitely going to re set the TM's for cycle five - patience is a virtue.

09-11-2016

C4W4D4 - SKWATZ

5x45, 5x95
3x5 @ 110, 140, 165

BPA's between sets, Leg extensions and curls 5x10, crunches 4x25, vacuums 4x3@10

Back felt good - I was conscious to maintain lumbar tightness at the bottom. Looking forward to cycle five tomorrow.

[Jiminator]

09-12-2016

C5W1D1 - OHP
5@45, 5@65
5@85
5@100
10@115

Lat Pull downs between sets, 5x10, CGBP Supersetted with curls 5x10

Slept in a little after my daughter's birthday party so I was short on time. Meaning to do BBB opposite, but I usually sub CGBP for dips, so I shorted myself an exercise today. Might have to add in assisted dips (#oldmanshoulderproblems).

Gained four pounds yesterday, lol.