In Which Jonathan Finds His Inner Dad Strength

[jwagner]

It's been a crazy week. Too many non-training obligations led to only getting to train twice since Saturday (which I forgot to log).

8 April 2017

2" Deficit Deadlift
340x4 @7
355x4 @8
370x4 @8.5
355x4 @8

Floor Press
195x4 @7
205x4 @8
215x4 @8.5
205x4 @8

Lever Row
30x7 @7
35x7 @8
40x7 @8.5
35x7 @7.5

12 April 2017

Squat w/ belt
335x5 @7.5
345x5 @8.5
350x5 @9.5
335x5 @9

Competition Raw Bench
205x5 @7
215x5 @8
225x5 @9
215x5 @8

Push Press - Warm up to 7RM load. Maximize NL 12 minutes
150x5 @8
150x5 @8.5
150x4 @8.5
150x3 @9
150x2 @8.5
150x2 @8.5
150x4 @10

13 April 2017

Deadlift w/ belt
365x5 @7
380x5 @8
395x5 @9
375x5 @8

Low Pin Bench Press
190x6 @7
200x6 @8
210x6 @9
200x6 @8.5

Ran out of time and skipped front squat density set.

[jwagner]

Almost weekly update time???

17 April 2017 - C2W6D1

Squat w/ belt
325x4 @6
335x4 @7
345x4 @8
345x4 @8.5
345x4 @8.5
345x4 @9

Competition Raw Bench
205x4 @6
215x4 @7
225x4 @8
225x4 @8.5
225x4 @9
215x4 @8.5

Close Grip Bench Press
175x6 @6.5
185x6 @8
195x6 @8.5
185x6 @8


18 April 2017 - C2W6D2

Deadlift w/ belt
365x4 @6
380x4 @7
395x4 @8
395x4 @8.5
395x4 @8.5
395x4 @9

3ct Pause Bench Press
200x3 @6
210x3 @7
220x3 @8
220x3 @8.5
220x3 @9.5
210x3 @8.5

Ab Wheel
BWx4 @7
BWx5 @8
BWx6 @9
BWx3 @7


20 April 2017 - C2W6D3

Front Squat
155x6 @7
165x6 @7.5
175x6 @9
165x6 @8
RPE driven by ability to maintain front rack position.

Touch & Go Bench Press
215x5 @7
225x5 @8
235x5 @9
225x5 @8.5

Split Squat
65x10 @7
75x10 @9
70x10 @9
65x10L/9R @10
Stumbled on the last rep of the last set (right leg). Fuck this exercise. Also these gave me DOMS for 3 days afterwards.


24 April 2017 - C2W7D1

Squat w/ belt
335x5 @6
345x5 @7
355x5 @8
365x5 @9.5 <- done on only 4 minutes rest so maybe could have been an @9 with more rest
345x5 @8

Competition Raw Bench
215x5 @7
225x5 @8
235x5 @9
225x5 @8
Top set was a heavy 9, maybe 9.5. The last rep was the first rep to slow, though, and I usually have at least one grindy rep after that.

Press
125x6 @7
130x6 @8
135x6 @9.5 <- Rushed
125x6 @8

Was trying to keep rest times low to get through this in decent time.

[jwagner]

25 April 2017 - C2W7D2

Deadlift w/ belt
370x5 @7
385x5 @8
405x5 @9
385x5 @8
First time pulling over 400 since the injury. These felt pretty strong.

3ct Pause Bench Press
205x4 @7
215x4 @8
225x4 @9
215x4 @8.5

2ct Pause Deadlifts
290x6 @7
300x6 @8
310x6 @9
295x6 @8
Brutal. Felt beat up going into these. Felt much more beat up afterwards.

[jwagner]

Correction: The last exercise from the 25th was 2ct Pause Squats (not deadlifts). Everything else was correct (weights, RPE, brutality).

27 April 2017 - C2W7D3

2ct Pause Squat
320x3 @7
330x3 @8
340x3 @9
325x3 @8

Touch & Go Bench Press
245x2 @7
255x2 @8
265x2 @9.5 <- distracted, didn't quite set up properly
250x2 @8.5

Close Grip Floor Press
165x6 @6
175x6 @7
185x6 @8
195x6 @9
Not quite the prescription, but it took so many workup sets that my shoulders were pretty toasted after the last set. It was just a new variation that I didn't have a good feel for.


29 April 2017 - C2W7D4

2" Deficit Deadlift
365x3 @7
380x3 @8
395x3 @8.5
375x3 @8
Need to be more aggressive with the target weights on the lower body movements. I think I'm still nervous about reinjuring the hamstring.

Middle Pin Bench Press
255x2 @7
265x2 @8
275x2 @9
260x2 @8
This was actually pretty fun. Finally getting the hang of maintaining tightness at the pins and keeping the groove. I know this is a partial ROM, but 5lbs over my bench 1RM for a double is pretty cool.