Jww8 - log

[jww8]

3/24/2018
Glute raises: bwt x 12, 10x10, 25x8x3.
Leg ext and press
Chin ups: bwt x 6, 10x6.
Front squat: 45x5,95x5,135x5,185x2,205x2, 215x2, 195x5x3.
Low bar squat stretch as per Tom Horn.
Stiff leg dead lifts: 45x5,135x5,225x5.
Dead Lift DOH: 315x1.
Dead Lift AG: 335x1, 365x5 planned to do 2 sets, felt a muscle pull on rep 5. Try again in a couple weeks.
Flat bench dumb bell presses: 35x5, 45x5, 60x5.
Face pull exercises.
60 minutes

3/27/2018
Press: 55x5, 75x5, 105x5x3, not much pain next day.
Front Squat: 55x5, 75x5, 1055x2, 145x5, 195x5, 205x5x2.
Bent over rows: 105x8, 115x8x2.
Straight Bar Curls: 75x8x3.
50 minutes

[jww8]

3/29/2018
Glute raises: bwt x 12, 10x10, 25x8, finished with a 10x15 after DL.
Leg ext and press
Bench press: 95x5x2, 135x5, 155x5.
Chin ups: bwt x 6, 5x6x3
Front squat: 45x5,95x5,135x5,185x2,205x1, 215x1, 195x5x3.
Low bar squat stretch as per Tom Horn.
Stiff leg dead lifts: 45x5,135x5,225x5.
Dead Lift DOH: 315x1.
Dead Lift AG: 335x1, 335x8.
Flat bench dumb bell presses: 35x5, 45x5, 60x5.
Face pull exercises.
60 minutes

[jww8]

4/6/2018
Chin-ups: bwt x 6 x2, 5lbx 6.
Glute raises: bwt x 12, 10x10, 25x8x2.
Front Squats: 45x5x2 95x5, 135x5, 155x5, 185x2, 205x2, 190x5x3.
Squat Stretches
Stiff leg DL: 45x5, 95x5, 105x5.
Cleans: 95x5, 105x5x2.
Bent over rows: 95x5, 105x5x2,
Face pulls.
45 minutes

[jww8]

4/8/2018
Chin-ups: bwt x 6.
Glute raises: bwt x 12, 10x10, 25x8x2.
Front Squats: 45x8x2. 65x5, 95x5, 145x5, 185x5x2.
Squat Stretches
Press: 45x5, 65x5, 95x5, 105x5, 115x5.
Stiff leg DL: 95x5, 135x5, 225x5.
Dead Lift DOH: 315x1.
Dead Lift AG: 335x1, 365x1, 335x5.
Straight bar curls: 65x8x2.
45 minutes

[jww8]

4/11/2018
Glute raises: bwt x 12, 10x10, 25x8x3.
Front Squats: 45x5x2. 65x5, 95x5, 145x5, 185x3, 205x3,215x3, 185x6.
Squat Stretches
Press: 45x5, 65x5, 95x3, 135x1x2.
Bent over rows: 135x6x3.
Face Pulls
Incline dumb bells: 35x8x2.
50 mins

[jww8]

4/14/2018
Chin-ups: bwt x 6, 5x6x2.
Front Squats: 45x5x2, 95x5x2, 135x5, 185x3, 205x3, 215x3x2, 185x5.
Squat Stretches
Stiff leg DL: 95x5, 135x5, 225x5.
Dead Lift DOH: 315x1.
Dead Lift AG: 335x3, 365x5.
Glute raises: (after DL) 15 lbs x 10, 25x8x3.
Bench Press: 95x5x2, 145x5x2.
Face pulls
Leg extensions
70 minutes

[jww8]

4/18/2018 bwt=178 lbs
Chin-up: bwt x 8.
Glute raises: bwt x 10, 10x10, 25x8x3.
Front Squats: 45x5x2, 65x5, 95x5, 155x3, 185x3, 205x3,220x2, 205x5.
Squat Stretches & Face Pulls
Press: 45x5x2, 65x5, 95x3, 105x3, 115x3, 120x3, 125x3x2.
Bent over rows: 65x8x2, 95x8x2.
Straight bar curls: 65x8x2.
50 minutes

[jww8]

4/22/2018
Dumb bell fly: 15x8x2.
Dumb bell press: 25x5, 35x5, 50x5x3.

4/23/2018
Chin-ups: bwt x 8 x2.
Face pulls
Press: 45x5x2, 65x5.
Clean: 95x5.
Front Squats: 45x5x2, 95x5, 135x5, 155x3, 185x3, 205x5x2.
Squat Stretches
Stiff leg DL: 95x5, 135x5, 225x5.
Dead Lift DOH: 315no.
Dead Lift AG: 335x2, 365x5.
Leg extension: 20,40,60x6.
50 minutes

[jww8]

4/26/2018
Glute raises: bwt x 12, 10x10, 25x8x3.
Front Squats: 45x5, 65x5, 95x5, 115x5, 185x3, 205x3, 225x1, 205x4. All good form.
Squat Stretches & Face Pulls
Press: 45x5, 55x5, 65x5, 95x5, 115x3, 125x3x3.
Bent over rows: 105x8x3.
Straight bar curls: 75x8x2.
50 minutes

[jww8]

4/29/2018
Chin-ups: bwt x 6, 5x6x2, bwt x 6.
Glute raises: bwt x 12, 10x10, 25x8x3.
Face pulls
Front Squats: 45x5x2, 95x5, 135x5, 155x5, 185x5, 205x5.
Squat Stretches
Stiff leg DL: 45x5, 135x5, 225x5.
Dead Lift DOH: 315no.
Dead Lift AG: 315x2, 335x5.
Bench Press: 45x5, 95x5, 135x5, 155x5.
50 minutes