Jww8 - log

[jww8]

9/1/2018
Leg extension, right knee pain and tightness after tennis this am, 3 sets of 5 light leg extensions feel pretty good and I think aid in recovery.
Press: 45x5x2, 65x5, 95x2, 115x1, 125x3 (left side glute/hamstring cramping - stretched & right side of ab cramped, most likely dehydration), 125x4, 4th rep slow and leg cramp coming, 125x5, 125x4.
Bent over shoulder dumb bell fly raises: 15x12x5. Enough.
30 minutes


9/4/2018 177 lbs
Chin: bwt x 10, 5x6, bwt x 8.
Glute raises: bwt x 8, 10x8, 25x8 (strained lower back right side muscle yesterday am, limiting factor today)
Front Squat: 45x8x2, 95x5, 135x5, 185x1 Back pain.
Stiff leg DL: 45x5, 135x5, 225x5, 275x3.
Deal lift DOH: 315x1.
Dead Lift AG: 315x3, 365x3, 395x0- 6in off floor and dropped due to back pain, 365x4.
45 minutes

[jww8]

9/7/2018
Chin ups: bwt x 8x 3.
Glute raises: bwt x 10, 20x8x2.
Press: 45x8, 55x5, 65x5, 95x3. 125x1 (lower right side of back still hurt from 9/2) 105x5, enough.
Front Squat: 455,55x5,65x5,95x5, lower back pain is limiting me from adding weight.
Squat: 135x5, 185x3, 225x2, 275x3, 285x3x2.
45 minutes

9/9/2018
Chin up: bwt x 9, 5x6.
Glute raise: bwt x 10, 10x10, 25x8
Squat stretch & face pulls
Front squat: 45x5, 45x2, strained hamstring at glute, need to start slower., careless. Tight from Friday squats.
Stiff leg dead lift: 45x6,95x5,135x5,225x8, 235x8x3 all good form, no pain.
Bent over rows: 105x8, 115x8, 125x8 not good form, 115x8.
Bench Press: 45x6, 95x5, 135x3, 160x5x3.
45 minutes

[jww8]

9/12/2018
Chin-up: bwt x8,8,7,5,8.
Glute raises: bwt x 10, 10x10, 25x8x2.
Press: 45x5, 65x5, 95x3,115x3,120x3,135x1x2. Lower back pain still an issue at 115+.
Front Squat: 45x5, 65x5, 95x5, 115x4.
Squat: 135x5, 225x5, 245x5,255x5x2.
55 minutes

[jww8]

9/14/2018:
Chin-ups: bwt x 9, 5x5x2.
Glute raises: bwt x 10, 10x10, 25x2.
Squat stretch and face pulls.
Front Squat: 45x5,2, 95x5, 135x5, 185x3, 210x5x2, 210x4 (rolling off left shoulder).
Stiff leg Dead Lifts: 135x5, 225x5.
DL DOH: 315x1.
DL AG: 365x1, 375x4 (right grip opening)
Bench Press: 45x6, 95x5, 135x3, 165x4, 165x5x2.
45 minutes


9/17/2019

CHin-ups: bwt x 8, 5x5, 5x6.
GLute raises: bwt x 12, 10x10, 25x8x2.
Press: 45x5x2, 65x5, 95x5, 115x3, 135x1, 115x6.
Front Squat: 45x5, 65x5, 95x5.
Squat: 135x5, 185x5, 225x3, 245x3, 275x5, 295x3.
40 minutes

[jww8]

9/23/2018
Chin-ups: bwt x 8, 5x5.
Glute raises: bwt x 12, 10x10, 25x8.
Press: 45x5x2, 65x5, 95x2, 115x5, 120x5x2.
Front Squat: 45x5x2, 65x5, 95x5, 145x5.
Squat: 135x5, 185x5, 225x3, 285x3x2, 285x5.
Stiff Leg DL: 95x8, 105x8x2.
Clean: 95x3, 105x3x2.
Bent over Rows: 95x8, 105x8x2.
Straight Bar Rev Curls: 45x15.
55 minutes

[jww8]

9/25/2018: bwt= 176 lbs.
Chin-ups: bwt x 6, 5x5x2, bwt x 7.
Glute raises: bwt x 10, 10x8, 25x8.
Squat stretch and face pulls.
Front Squat: 45x5,2, 65x5, 95x5, 135x5, 185x3, 205x5x3..
Stiff leg Dead Lifts: 135x5, 225x8.
DL DOH: 315x2.
DL AG: 365x1, 375x4.
Bench Press: 45x8, 95x5 shoulder sore from Sunday presses and general work stuff last week.
45 minutes

[jww8]

9/28/2018
Chins: bwt x 8, 5x6, 5x5, bwt x 8
Glute raises: bwt x 12, 10x10, 25x8, 30x8
Front Squat: 45x 6, 95x5.
Squat: 135x5, 185x5, 225x3, 275x1, 300x5, 245x10.
Bent over Row: 95x10.
Incline BP: 45x5,95x5, 135x5x2.
45 minutes

[jww8]

9/30/2018
Press: 45x5x2, 55x5,65x5,95x3,115x2,125x3,130x3, 135x2 lost balance on 3rd rep.
Front Squat: 45x5x2, 55x5,65x5,95x5,145x10,185x5.
Stiff Leg DL: 45x5, 135x5, 225x5.
DL DOH 315x2.
DL AG: 365x2, 405x1, 415x1, 375x4, 315x6.
50 minutes

[jww8]

10/3/2018
Chins: bwt x 8 x 2.
Glute raises: bwt x 10, 25x8x3.
Bench Press: 45x5x2, 95x5, 135x2, 185x2,5 (2:20 min rest between sets)
Front Squat: 45x5, 95x5, 135x5.
Squat: 135x5, 225x2, 275x2, 295x5x3.
50 minutes.

[jww8]

10/6/2018
Press: 45x5x2, 55x5, 65x5, 95x2, 115x2, 135x2, 145x1-push, 140x1x2 good, 105x10.
Front Squat: 45x5x2, 65x5, 95x5.
Back Squat: 135x5, 225x5, 275x3, 315x3, 245x10.
Stiff Leg DL: 45x5, 135x5, 225x5.
DL DOH: 315x1.
DL AG: 365x1, 385x1, 405xno RH grip slipped. 405x1, 365x5.
60 minutes