Jww8 - log

[jww8]

no one wanted to talk to me!

[jww8]

8/18/2019
Chin-up: bwt x 6x3.
Glute raises: bwt x 12, 25x10x2.
Press: 45x5x2, 65x5, 95x5, 120x2, 135x1, 145x1, 155xNo, 140x2, 135x3x2.
Squat: bwt x8x5, 135x5x2, 225x5, 275x3, 285x5, 290x5.
60 minutes

[jww8]

8/20/2019
Chin-up: bwt x 6.
Lat PD: 130x8
Bench Press: 45x8x2, 95x5x2, 135x5, 155x2, 175x5x4, 135 wide grip x 10.
Bent over back DB fly: 5x10, 10x10, 15x10x2.
Stiff Leg Dead Lift: 45x6, 135x5.
Dead Lift DOH: 225x5, 315x4.
Dead Lift AG: 365x1, 385x3 (wanted 5, gave up on rep 4)
Hang from chin bar x 40 seconds
50mins

[jww8]

8/23/2019
Chin-up: bwt x 6.
Lat PD: 145x6.
Glute raises: bwt x 12, 25x10.
Press:45x6x2, 65x5, 95x3, 115x2, 140x1, 125x5x4.
Squat: bwt x 8x5, 135x5, 225x5, 255x3, 285x3, 295x3, 300x3.
Straight bar Curls: 70x10x2.
70 minutes

[jww8]

8/25/2019
Chin-up: bwt x 6.
Lat PD: 135x7.
Glute raises: bwt x 12.
Bench Press: 45x8x2, 95x5, 135x5, 165x2, 180x5x2, 180x3, 135 wide grip x 10.
Incline Bench Fly Press: 20x10.
Stiff Leg Dead Lifts: 45x6, 135x6.
Dead Lift DOH: 225x5, 315xNo, tired and weak today, possible overtrain.
Dead Lift AG: 315x5x2 done, usually feels light weight, today felt like 365.
50 minutes

[jww8]

8/27/2019
Chin-ups: bwt x 6.
Lat PD: 130x8.
Glute raises: bwt x 15, 25x12.
Press; 45x6x2, 65x5, 95x5, 115x5, 130x5x2.
Squat: bwt x 8x5, 45x8, 135x5, 225x5, 255x3, 285x5, 290x5x2.
70 minutes

[jww8]

8/29/2019
Chin-ups: bwt x 6 x 3.
Lat PD: 130x8x2, 145x5.
Glute raises: bwt x 15, 25x8x2.
Bench Press; 45x8x2, 95x6, 135x5, 185x1, 190x3x2, 185x3x3, 145wide grip x 8.
Stiff Leg Dead Lift: 45x5, 135x5, 225x3.
Dead Lift DOH: 315x2.
Dead Lift AG: 365x5x2.
70 minutes

[jww8]

8/31/2019
Press: 45x6x2, 65x5, 95x5, 115x3, 140x3x2, 140x2, 140x3.
Bent over Rows: 95x8, 105x8x2.
Clean: 95x3, 105x3x2.
Straight Bar Curls: 75x8x3.
Straight Bar Rev Curls: 45x15.
One Hand Cable Face pulls Horizontal: 7.5x12x3
Two Hand Cable Face Pulls Vertical: 15.5x10x3.
Hang from Chin bar x 40 seconds.
50 minutes

9/1/2019 bwt 175.5 lbs
Chin-ups: bwt x 6 x 2.
Lat PD: 130x8, 145x6.
Glute Raises: bwt x 15, 25x10x2.
Squat: bwt x 8x 3. 45x5x2, 135x5, 226x5, 265x3, 285x2, 300x3, 305x3, 310x3, 295x3 (thought I could do 5, no way)
55 minutes

9/3/2019
Hang from chin bar x 30 seconds.
Incline Bench Press: 45x6x2, 95x5x2, 135x5, 155x3, 165x3, 170x3, 175x1, 155x4.
Flat Bench DB Press: 55x8x2.
DB Fly's: 25x10.
Bent over DB Raises (back) 10x10x3.
Squat: bwt x 8x3, 45x8, 135x5, 225x5, 275x5x2.
Bent over Rows: 115x8x2.
Stiff Leg DL: 115x5x2.
55 minutes

[jww8]

9/6/2019
Chin-up: bwt x 6.
Lat PD: 130x8.
(Working Ed Coan's Dead Lift program to meet 440lb goal at USSF Chicago Fall Classic)
Stiff Leg DL: 45x6x2, 135x5
DL: 225x5, 315x3, 365x1 (365 felt heavier than last week), 390x2.
DL: 315x3x6 with 90-120 seconds rest between sets.
Bent over Rows 135x5x5.
Stiff Leg DL: 135x5x5, did the BOR and SLDL as a super set with 15 sec rest between sets.
Ed Coan calls out for 2 sets of 5 each BOR and SLDL, I was thinking 5 this morning and will follow the instructions better next week.
45 minutes

[jww8]

9/7/2019 (using weight lifting shoes for the first time)
Press: 45x5x2, 65x5, 95x5, 115x3, 135x1, 145x2, 145x1, 145x2, 145x1.
Straight Bar Curls: 75x10x2,
Straight bar reverse curls, 45x12x2.
Face pulls & hang from chin bar for 40 seconds.
45 minutes

9/8/2019
Chin-ups: bwt x 6 x 3.
Lat PD: 130x8, 145x6x2.
Squat: bwt x 8x 3, 45x5x2, 135x5x2, 225x5, 275x5, 295x5x3.
The weight lifting shoes are helpful. I have been wearing tennis shoes (not running shoes), they aren't bad but I do rock a little.
Calf raises.
55 minutes