Jww8 - log

[jww8]

1/16/2018
Chin-up: bwt x 8, 10x6, 10x5.
Bench press: 45x8x2, 95x5, 135x2, 140x5x3.
leg press and leg ext exercises.
25 minutes

[jww8]

1/18/2018 176 lbs
Chin-ups: bwt x 8, 10lbs x 6 x 2, 10x5.
Glute: bwt x 10, 10lb x 8, 25lb x 8x3.
Stiff leg dead lift: 45x5, 65x5, 95x5, 115x5, 125x5.
Clean & Press: 45x5, 65x5, 95x3, 115x3, 125x3.
Front Press: 45x8x2, 65x5, 95x5, 115x5, 145x5, 165x5.
Straight bar reverse curls: 65x8.
Straight bar curls: 65x10.
30 minutes

[jww8]

1/21/2018
Glute raises: bwt x 10, 10x8, 25x8x3.
Chin-ups: bwt x 8, 10x5x3.
Stiff leg dead lifts: 45x8, 65x6, 95x6, 135x6, 225x5.
Press: 45x10, 95x5, 115x3, 125x3, 135x3, 145x1, 95x6.
Dead lift DOH: 315x3.
Dead lift AG: 375x3.
40 minutes

[jww8]

1/22/2018
Front Squat: 45x8x2, 95x5,135x5,155x5, 165x5,175x5,185x5x3.
Dumb bell bent over rows: 50x8x3.
40 minutes

[jww8]

1/23/2018
Chin-up: bwt x 10.
Bench press: 45x8x2, 95x5, 135x5, 145x5x3. Not sure if the 3 month BP layoff has helped my shoulders. The weight is not difficult but still hurts. I may need to back off the standing presses to 3 times every 2 weeks vs twice weekly. I say this and don't do it.
Straight bar curls: 65x10x2.
leg press exercises.
20 minutes

[jww8]

1/26/2018
Chin-ups: bwt x 8, 10lb x6x3.
Glute raises: bwt x 12, 10x8, 25x8x3.
Front Squat: 45x5,65x5,95x5,145x5,165x5x2.
Clean & Press: 45x5, 65x5, 95x5. Threw the weight from floor to finish on each rep, the 95lbs caused some pain on right shoulder. Enough for today. Typically I pause for a second after the clean and then press. I'll go back to that form.
30 minutes


1/28/2018
Chin-ups: 6, 10x5x2.
GLute raises: 12, 10x8, 25x8x3.
Front Squat: 45x5, 65x5, 95x5, 115x5, 145x5, 165x5, 175x5.
Press: 45x5, 65x5, 95x5, 115x3, 125x3, 135x3.
Stiff leg dead lift: 45x6, 95x6,135x6, 225x5.
Dead lift DOH: 315x3, not difficult, couldn't hold grip on rep 4.
Dead lift AG: 315x1, 365x1, 385x1 wanted to do 3x385, not ready for this weight, 365x3.
Incline dumb bell curls: 35x10x2.
Straight bar reverse curls: 45x12, 65x10.
55 minutes

[jww8]

2-3-2018
Chin-ups: bwt x 8, 10lb x6x2.
Glute raises: bwt x 12, 10x8, 25x8x3.
Front Squat: 45x8,95x5,135x5,155x5, 175x5x3.
Stiff leg dead lift: 45x5,135x5,225x5.
Dead lift DOH: 315x2.
Dead lift AG: 335x3, 255x5.
Dumb bell rows: 55x10x3.
Face plant seated row machine: 40x10x3. (I read these are good for beat up shoulders due to years of benching, I'll try most anything)
55 minutes

[jww8]

2-6-2018
Chin-ups: bwt x 8, 10lb x5x2, 5x6.
Glute raises: bwt x 12, 10x8, 25x8x3.
Front Squat: 45x8,65x5,95x5,145x5,165x5, 175x5x2.
Press: 45x5,65x5,95x5,105x5,115x5x2.
Bent over rows: 115x8x2.
Incline dumb bell curls: 35x8x2.
40 minutes

[jww8]

2-12-2018
Chin-ups: bwt x 8x2.
Glute raises: bwt x 12, 10x8, 25x8x3.
Front Squat: 45x8x2, 95x5, 135x5, 155x5x3.
Stiff leg dead lifts: 45x5,135x5,225x5.
Dead lift DOH: 315 no.
Dead lift AG: 315x5x2.
tired today due to all the snow shoveling over the weekend. Plus left shoulder pain for a few weeks. Going to back off presses and chins for a while.
40 minutes

[jww8]

2-16-2018
Glute raises: bwt x 12, 10x10, 25x8x3.
Front Squat: 45x8,55x5,65x5,95x5,105x5,115x5,145x5,165x5x2.
Press: 45x5,55x5,65x5,95x5,105x5,115x5.
Stiff leg dead lift: 45x6, 95x5,105x5,115x5.
Bent over rows: 95x10x3.
Incline dumb bell curls: 35x8x2.
Dumb bell rows 50x10x1.
Face pulls: 40x12x2.
45 minutes