Jww8 - log

[jww8]

10/9/2018
Glute raises: bwt x 12, 10x10, 25x8x3.
Bench press: 45x10, 95x5x2, 135x3, 155x2, 175x4x4.
Front Squat: 45x6, 95x6, 135x3, 185x3, 205x3, 225x2x2, 205x6.
Bent over rows: 115x8x3.
Cleans: 115x3x3.
45 minutes

[jww8]

10/12/2018
Chins: bwt x 8, x6.
Glute raises: bwt x 12, 10x10, 25x8x3.
Face pulls,
Bench Press: 45x10, 95x6, 135x3. 155x2, 180x3, 185x3 tough, good form, 155x10 last 2 reps were tough w good form, planned to do 8, did 10. Always careful with BP due to left shoulder issues, these were ok, closer grip 2.5 inches inside traditional grip & concentrate on not flaring elbows.
Front Squat: 45x8, 95x6.
Squat Stretches,
Back Squat: 135x5, 185x5, 225x3, 275x 2, 315 x 3 (had 325 on bar and dialed it down a minute before start, then thought about one set of 5 at 315, didn't have it) 275x6. Plan 3 sets of 5 x 300 next time. I need to not get too aggressive or complacent. When I relax concentration I get hurt.
Stiff leg DL: 45x5, 135x5, 245x8x2. good work for grip.
50 minutes

[jww8]

10/14/2018
Leg extension 2 sets of 6.
Glute bwt x 15.
face pulls
Press: 45x5x2, 55x5, 65x5, 95x3, 115x3, 135x1, 145xno, 145x1x2, 105x10.
Front Squat: 45x5,55x5,65x5,95x5,135x5,185x3,205x2,225x3x2.
Dead Lift DOH: 135x5, 225x5.
Dead Lift AG: 315x3,365x2,405x1,335x6.
Straight bar reverse curls 45x15.
60 minutes

[jww8]

10/16/2018
Incline BP: 55x5, 105x5.
Flat Bench Press: 145x5, 165x2, 195x1x3, 170x6x2.
Standing Straight Bar Curls: 55x10x2.
25 minutes

[jww8]

10/19/2018
I've been cheating on the chin-ups, going 3/4 of a complete hanging point, I'm changing that today, my goal is good form.
Chins 4,3,3.
Lat Pull Downs: 75x8, 85x8 to support chin-up progress.
Glute raises: bwt x 12, 10x10, 25x8x3.
Face pulls and squat stretches.
Front Squat: 45x8, 95x5.
Back Squat: 135x5, 185x5, 225x3, 275x2, 315x3, 295x3x2. I asked a guy to tell me if I'm below parallel, he said 2 inches more. Did 2 good reps of 6 at 275.
225x10 all at or below parallel.
45 minutes

[jww8]

the above session was 10/18 not 10/19.

10/20/2018
Chin: Bwt x 5, bwt x 4. Each rep from hanging start.
Lat pull down 75x8, 85x8x2.
Glute raises: Bwt x 12, 25x10.
Press: 45x5, 55x5, 65x5, 95x5, 115x2, 135x1, 135x2, 120x6x2.
Bent over rows: 95x8, 105x8x2.
Bent over dumb bell back fly: 10x10, 15x10.
40 minutes

10/ 21/2018
Leg Press toe raises & leg presses - right knee tightness, these feel nice.
Front Squat: 55x8, 105x5, 145x5, 195x5.
Stiff Leg DL: 55x6, 145x5, 235x5.
Dead Lift DOH: 325x3, 375x3, 420x1, 375x5.
45 minutes

[jww8]

10/24/2019
Chins: bwt x 4, bwt x5 from hanging start
Lat pull downs: 85x10, 100x10.
Glute raises: bwt x 10, 10x10, 25x8x3.
Face pulls & Squat stretch,
Bench press: 45x5x2, 95x5x2, 135x3, 155x2, 195x1, 175x5x2.
Front Squat: 45x5, 65x5, 95x5.
Squat: 135x5, 225x5, 275x2, 325x2 not quite parallel - 4in, 255x6x2 all good.
Stiff leg DL: 135x5, 225x6, 225x8.
Straight bar curl: 75x10x2.
Straight bar reverse curl: 45x15.
65 minutes

[jww8]

10/26/2018
Press: 55x6x2, 75x5, 105x3, 145x1x3 pushing a bit, 125x5x2.
Front squat: 75x5, 105x5, 145x5, 195x5x3.
Bent over Rows: 105x10x3.
40 minutes


10/28/2018
Chin-ups: bwt x 4x2, bwt x 3x2. from hanging start position.
Lat Pull Downs: 85x10, 115x10x2.
Glute raises: bwt x 10, 10x10, 25x8x2.
Incline Bench Press: 45x10, 95x6.
Bench Press: 135x5, 155x2, 185x1, 190x1, 195x1, 200x1, 175x5, 175x4.
Stiff Leg Dead Lift: 45x5, 135x5, 225x3.
Cleans: 45x5, 95x3, 135x3.
Dead Lift AG: 315x3, 365x3, 385x4.
60 minutes

[jww8]

10/30/2018
Glute raises: bwt x 12, 25x12.
face pulls & Squat stretches,
Press: 45x5, 65x5, 95x5, 115x5x2.
Front Squat: 45x6, 65x6, 95x6.
Squat: 145x5, 185x5, 225x5, 275x3, 315x2, 265x5x3.
Bent over rows: 105x8x3.
55 minutes

[jww8]

11/2/2018
Glute raises: bwt x 12, 25x8x3.
Face pulls.
Bench Press: 45x10x2, 95x5, 135x5, 185x2, 195x1x5, 160x6x2.
Front Squat: 45x8, 65x5, 95x5.
Squat: 135x5, 225x5, 275x5x3.
Clean: 45x3, 135x3x2.
65 minutes