Jww8 - log

[jww8]

6/12/2019 bwt = 174.5 lbs
Chin up: bwt x 6x2.
Lat PD: 130x8x2.
Incline Bench Press: 45x5x2, 95x5, 135x5, 155x5, 165x3, 175x1, 180x1, 175x1, 160x5.
Front Squat: 45x5x2, 95x5.
Squat: 135x5, 225x5, 245x5x2.
Bent Over rows: 95x8, 115x8x2.
60 minutes

6/13/2019
Bench Press Wide Grip: 45x8, 95x6, 135x5x3.
Hang from chin up bar 40 seconds x2.
15 minutes

6/14/2019
Chin ups: bwt x 8x2.
Lat PD: 130x8x2.
Glute raises: bwt x 15, 25x8, 25x10, 25x12.
Stiff Leg Dead Lifts: 45x5, 135x5, 225x5.
Dead Lift DOH: 315x1.
Dead Lift AG: 365x1, 385x1, 395x1, 380x3, 375x3.
Face Pulls: 2.5x12x3.
45 minutes

[jww8]

6/16/2019
Press: 45x6x2, 95x5, 115x5, 135x3, 140x2, 145x1, 135x2, 115x5 (too much volume for me)
Front Squat: 45x8x2, 95x5.
Squat (wrap both knees) 135x8, 225x5, 250x5, 270x5.
Incline Dumb Bell Curls: 30x12x2.
Bent over Dumb Bell Back Fly: 10x12x2.
Face Pulls.
Hang from chin bar for 40 seconds x 2.
65 minutes

[jww8]

6/19/2019 bwt 174 lbs
Chin-up: bwt x 8 x 2.
Lat PD: 130x8x1.
Glute raises: bwt x 15, 25x10x2.
Bench Press: 45x8x2, 95x5. 135x5, 155x3, 180x5, 180x3, 175x5, 135wide grip
Squat: 135x5, 225x5, 250x5, 275x5.
55 minutes

[jww8]

6/21/2019
Leg extensions: 30x6x2.
Chin-up: bwt x 8
Lat Pull Down: 130x8x1.
Glute raises: bwt x 15.
Stiff Leg Dead Lift: 45x5, 135x5, 225x5 (tweaked lower right back, needed another set at 135 before 225)
Dead Lift DOH: 315x1.
Dead Lift AG: 315x2, 365x1, 375x4 felt like I could have done a 5th rep, but lower right back pain said no.
Bent over Row: 105x8x3.
Straight Bar Curls: 70x10x2.
Cable Face pulls: 2.5 x 12, 7.5x12x2.
45 minutes

6/22/2019 bwt 175 lbs
Hang from chin bar for 40 seconds x 2.
Glute raise: bwt x 15.
Press: 45x5x2, 65x5x2, 95x3, 115x3, 135x3, 140x3x2.
Front Squat: 45x5, 95x5 (left knee pain, should not have done leg extension yesterday)
Squat: 135x5, 225x1, left knee not ready, done for today.
Cable face pulls: 2.5 x 12, 7.5x12x2.
45minutes

6/23/2019
Hang from chin up bar x 40 seconds x2.
Bench Press: 45x8, 95x5, 135x5, 185x3, 190x3, 195x2, 165x10 (wider grip than typical, index finger at groove today.
Triceps Pulldowns: 55x12, 70x12.
25 minutes

[codger]

You're posting some nice numbers there, jww8. Do you ever compete?

[jww8]

yes, 4/27 Midwest fall classic at kratos gym in Evanston il.
First one for me.

[jww8]

6/27/2019
Chin-up: bwt x 6x2.
Lat PD: 130x6x2.
Glute raises: bwt x 10, 25x8.
Press: 45x5x2, 65x5, 95x3, 115x3, 135x3, 140x3x2.
Squat: 45x5x3, 135x5, 225x5x2.
Stiff leg DL: 45x5, 1356x2.
40 minutes

[codger]

yes, 4/27 Midwest fall classic at kratos gym in Evanston il.

I'm thinking about entering the raw nationals in Chicago this year. My training will be kind of spotty this summer but I think it would be exciting to participate, even with low expectations.

[jww8]

the spring classic is part of the USSF, it was my first and I don't know why I waited so long. It's an opportunity to hit a PR in every lift. There were over 60 lifters, I'm glad I did it.
I'll look into the raw nationals.

[jww8]

6/29/2019 bwt = 173.5 lbs.
Chin-ups: bwt x 6 x 3.
Lat PD: 130x6x3.
Bench Press: 45x5x2, 95x5, 135x5, 185x3x3, 160x8x2-wide grip, index fingers on grooves.
Cable face pulls: 2.5x12, 7.5x12x2.
35 minutes

7/1/2019
Chin-up: bwt x 6.
Squat: bwt x6x2 need to loosen my knee's, 45x5, 95x5, 135x5, 225x5, 245x5, 255x5, 260x5.
Bent over Rows: 95x8, 115x8x2.
Cleans: 95x3, 115x3x2.
Straight Bar Curls: 70x10x2,
Straight Bar Reverse Curls: 45x12.
Cable Face Pulls: 2.5x12. 7.5x12.
Hang from chin bar for 50 seconds
50 minutes