Jww8 - log

[jww8]

9/25/2017
Chin-up: 8,8,8,8.
Glute raises at 35degrees: 12, 10x12,15x12, 20x12.
Press: 45x8, 65x6,95x5,115x2, 125x5x3.
Front Squat: 45x6,95x6,135x6,155x6,175x6x2.
45 minutes

[jww8]

9/27/2017
Chin-up: 6,6.
Glute raises at 35degrees: 12, 10x12,20x12.
Bench press: 45x8, 95x6, 135x6.155x6x2 (left rot cuff been sore for several months, backing off heavier BP, see how this works.
Front squat: 45x8,95x8,135x6,155x6,175x6x2.
Straight bar rev curls: 55x12,65x12.
Incline dumb bell curls: 35x6.
40 minutes

[jww8]

9/29/2017
leg ext and leg press exercises.
Chin up 10,8.
Stiff leg dead lift 95, 135, 225 x 5.
Clean 95x5.
Dead lift DOH 315x2.
Dead lift AG 365x1, 375x4.
45mins

[jww8]

10/1/2017 strained lower back right side Friday on DL. Really sore last couple days. Did some light SLDL yesterday to loosen, some stretches, and foam roller, still quite sore and tight today.
chin-ups: 6,8,6.
Leg extensions and back extensions
SLDL 45x8, 95x8, 135x8x2.
Bench press: 55x8,105x6, 145x6,175x6x3.
Bent over rows: 95x8x2.
Incline dumb bell curls: 35x10x2.
55 minutes

[jww8]

10/6/2017
chin-ups: 10,8,18,8.
Glute raises @ 35degrees: bwt x 12, 10lbs x12,15x12x2.
Bench press: 45x8,96x6, 135x6,185x3, 185x4x2.
SLDL 45x8, 95x8, 135x5, 225x5.
Dead Lift AG: 315x6, felt easy, could have done more weight, thought it best to stay light, lower back still slightly sore.
Bent over rows: 45x8, 95x5x8x2, 135x4.
Incline dumb bell curls: 40x6x2.
45 minutes

[jww8]

10/9/2017
Chin up 8,8,6.
Glute raises bwt x 12, 10x12, 15x12.
Press 45x6,65x6, 95x6,115x6,120x6.
Stiff leg dead lift 95x6, 135x6.
Clean 95x5.
Front squat 45x6,95x6,135x6,155x6x2.
Straight bar reverse curls 45x10, 65x10x2.
40 minutes

[jww8]

10/11/2017
Chin up 8,8,10.
Glute raises bwt x 12, 10x12, 15x12x2.
Incline Bench Press: 45x8,95x6,135x6,155x6, 160x5x2.
Front Squat: 45x8, 95x6,135x6, 155x6, 175x6x3.
Bent over rows: 95x8x2.
Straight bar curls: 45x10,65x10,75x10.
55 minutes

[jww8]

10/14/2017
Press 45x8,65x6,95x5,115x5x5.
Stiff leg dead lift 45x8, 95x56, 135x6, 225x6.
Clean 45x8,95x6x2.
Dead lift AG 315x2,345x5.
Bent over rows 95x10x3.
Pull up 5.

10/16/2017
Chin up 10,10,8.
Glute bwt x 12, 10x12,15x12.
Bench press: 45x10,95x6,135x6,185x2,205x1, 175x5.
I did a search on 'bench press pain' and found a 2009 forum post response from rip advising to stop bench press for 3 months, substitute with press 3 x week, after 3 months press to bench 2 to 1 for 6 months, then 1 to 1.
I'm going to stop the BP until January 16 and give it a try.
Inline dumb bell press 55x12x2.
Front Squat 45x10, 95x6,135x6,155x6,185x5x3.
Straight bar reverse curls 45x12, 65x10x2.
50 minutes

[jww8]

10/19/2017
Press: 45x8,65x6,95x6,125x6x4.
Front Squat: 45x8x2,115x6,155x6,185x5x3.
10 mins on Schwinn airdyne
55 minutes

[jww8]

10/21/2017 171 lbs
Chin-up: bwt x 8 x 2, 2.5lbs x 8x2.
Glute raises: bwt x 12, 10 x 12, 15x12x2.
Press: 45x6x2,656,95x5,115x5x3.
Stiff leg Dead Lift: 45x8, 95x6, 225x5.
Clean: 45x5, 95x5, 115x5x3.
Bent over rows: 115x8x3.
Dead lift DOH: 315x1.
Dead Lift AG 365x2,315x5.
60 minutes