Jww8 - log

[jww8]

5/14/2019
Hang from chin up bar for 30 seconds x 3.
Chin-ups: bwt x 4, x5, x6.
Lat PD: 130x8, 130x7.
Glute raises: bwt x 12, 25x8x2.
Bench Press: 45x8x2, 95x5, 135x5, 185x1 pause, 205x1 pause, 190x4, 190x3, 180x4, 155x8, 135x6wide grip.
Front Squat: 45x8, 95x6.
Squat: 135x6, 225x6, 175x5, 300x5, 305x3.
65 minutes

[jww8]

5/16/2019
Glute Raise: bwt x 15,
Press: 45x5x2, 65x5, 95x5, 115x2, 135x1, 145x1, 150x1, 135x4x2, 135x3, 95x10.
Stiff Leg Dead Lift: 45x5, 135x5, 225x5.
Dead Lift DOH: 315x1.
Dead Lift AG: 365x1, 385x1, 405x1, 405xNo, 385x3, 365x3.
Straight Bar Curls: 70x10x2.
70 minutes

5/19/2019
Chin-ups: bwt x 6x3.
Lat PD: 130x8x2.
Glute raises: bwt x 15, 25x8x3.
Bench Press: 45x8x2, 95x6, 135x5, 185x1 pause, 201x1, 195x2x3, 185x4, 155x8 wide grip.
Front Squat: 45x8, 95x6.
Squat: 135x5, 225x5, 275x5, 285x5, 245x6.
65 minutes

[jww8]

5/23/2019
Chin-ups: bwt x 6, bwt x 8.
Press: 45x6x2, 65x5, 95x5, 115x2, 135x1, 145x1, 150x1, 140x2, 140x1, 135x2, 95x10.
Front Squat: 45x8, 95x5.
Squat: 135x5, 225x5, 275x3, 295x3x2, 245x8.
70 minutes

[jww8]

5/25/2019
Chin-ups: bwt x 8, bwt x6, bwt x8.
Lat PD: 145x3+130x6, 145x3+130x4, 130x6.
Glute raises: bwt x 15, 25x10x2.
Incline Bench Press: 45x8, 95x5, 135x5, 155x3, 175x1x2, 165x3x2, 155x6.
40 minutes

[jww8]

5/26/2019 bwt=175 lbs
Glute raises: bwt x 15.
Stiff Leg Dead Lift: 135x5, 225x5.
DL DOH: 315x1.
DL AG: 365x1, 385x1, 405xNo 3in off floor, 405xNo ditto, 390xNo 80% up-couldn't finish, 370x3, 365x2, 340x5.
Incline Dumb Bell Curls: 30x10x2.
40minutes

5/28/2019
Hanging for 40 seconds from chin up bar
Press: 45x5x2, 65x5, 95x5, 115x3, 135x1, 145x1, 155xNo, 155xNo, 155x1, 140x3x2.
Front Squat: 45x5, 95x5.
Squat: 135x5, 225x5, 275x5, 285x5, 295x5.
60 minutes

[jww8]

5/30/2019
Bench Press: 45x8x2, 95x5, 135x5, 185x1, 20151, 210x1, 190x3, 185x4, 175x6.
Hang from chin bar for 30 seconds a couple times.
25 minutes

5/31/2019
Chin-up: bwt x 6, bwt x 7.
Lat Pull Down: 130x8x2.
Glute raises: bwt x 15, 25x10x2.
Front Squat: 45x6, 95x5, 135x5, 165x5, 185x5, 195x2, 210x2, 190x5.
Clean: 95x3, 135x2.
Straight Bar Curls: 60x10x2.
Hang from chin bar for 30+ seconds a couple times.
50 minutes

[jww8]

6/2/2019
Chin-up: bwt x 8 x 2.
Lat PD: 130x8x2.
Press: 45x5, 65x5, 95x3,115x2, 135x1, 145x1, 155xNo, 145x2, 145x1, 135x4.
Cable Face Pulls: 2.5 x 12 x 2.
Hang from chin bar for 40 seconds x 3.
40 minutes

[jww8]

6/5/2019
Chin-ups: bwt x 8 x 3.
Lat Pull Downs: 130x8x3.
Bench Press: 45x8x2, 95x5, 135x5, 185x1, 195x1, 175x5x3.
30 minutes
NOTE: Last week 5/31 doing front squats I strained a muscle or tendon at top left side my left knee at the extreme lower quad, possibly 'vastus lateralis' on the anatomy chart.
I went a little too heavy considering I haven't done front squats in months. I hope to get back to back squats this weekend. Doing heavy front squats, over 185 lbs, is not wise for me, tough on knees and shoulders.

[jww8]

6/7/2019
Glute raises: bwt x 15, 25x10x3.
Stiff Leg Dead Lifts: 45x5, 95x5, 135x5, 225x5.
Dead Lift DOH: 315xNo, 315x1, 325xNo.
Dead Lift AG: 365x1, 385x1, 395xNo, 375x3, 365x3.
No knee problems with DL, hope to squat in 3,4 days.
Clean: 45x5, 95x3, 105x3x2.
Straight Bar Curls: 70x10x2,
SB Rev Curls: 45x12.
Hang from chin up bar 40 seconds x 2.
50 minutes

[jww8]

6/10/2019 bwt 174 lbs
Glute raises: bwt x 15.
Press: 45x6x2, 65x5, 95x5, 115x3, 135x3, 140x3, 145x2x2, 135x3.
Front squat 135xNo- left knee too tight, held rack bar rest with hands to squat several reps to loosen knee.
Squat: 135x5, 225x5x3.
Straight Bar Curls: 75x10x2.
Straight Bar Reverse Curls: 45x15.
Face pulls: 2.5 x 12x3.
Hang from chin bar for 40 seconds.
60 minutes