Jww8 - log

[jww8]

12/20/2019
Hang from chin bar x 20 seconds x2.
Lat PD: 85 wide grip x 10x2, loosens shoulder and relieves some pain and tightness.
Stiff Leg FL: 45x5, 135x5x2, 225x5x2.
DL DOH: 315x1.
DL AG: 365x1, 365x4, 315x5.
Bent over Rows: 145x6x2.
Shrugs: 65x8, 70x8.
35 minutes

[jww8]

12/21/2019
Bench Press: 45x8, 1055, 135x5, 155x5x3.
Incline DB Press: 40x10.
20 minutes

[jww8]

12/24/2019
Chin-up: bwt x3, bwt x4, bwt x3x2.
Lat PD: 130x8.
Glute raises: bwt x 12, 25x10x2.
Squat: bwt x 8x2, 45x8x2, 135x3, 225x5, 275x3, 295x3, 315x3x2, 275x5.
Clean: 45x5, 95x3x2.
Bench Press: 45x8, 135x3x3.
50 minutes

12/27/2019
Clean & Press: 45x5x2.
Press: 65x5, 95x5, 115x3, 125x3x3.
Stiff Leg DL: 135x5x2, 225x5.
DL DOH: 315x1x2.
DL AG: 370x4.
Bent over Row: 140x6x2.
50 minutes

[jww8]

12/29/2019
Chin-up: bwt x 3x3.
Lat PD: 130x8x2.
Glute raises: bwt x 12, 25x12, 30x12.
Squat: bwt x8x2, 45x6x2, `35x5, 225x5, 275x5, 285x5.
Clean: 95x3x3.
DB Press: 45x8, 60x6x3.
DB Shrugs: 60x10x2.
55 minutes

[jww8]

12/31/2019
Chin-up: bwt x 3.
Lat PD: 130x8.
Glute raises: bwt x 12, 25x12, 30x12.
Shoulder DB raises: 5x10, 10x10.
Squat: bwt x 8x2, 45x5, 135x5, 225x5, not into it today.
25 minutes.

[jww8]

1/2/2020
SLDL: 45x6, 135x6, 225x5.
DL DOH: 315x1.
DL AG: 365x5, 315x3x3 with 90 sec rest b/s.
Bent over Rows: 145x8x3.
DB Shrugs: 70x8x3.
30 minutes

[jww8]

1/5/2020
Chin up: bwt x 3x2.
Lat PD: 130x8
Glute raises: bwt x 12, 25x10, 30x10.
Squat: bwt x8x2, 45x6x2, 135x5, 225x5, 275x3, 295x3, 320x2 (modern day PR, haven't hit this weight since 1985), 275x5.
Bench Press 45x8, 05x5, 135x5, 155x3, 165x3.
55 minutes

[jww8]

1/9/2020
I've had frequent joint pain over the last year in shoulders, sleep issues,... listened to the Rips podcast re older lifters, no doubt he's talking about guys like me. I'm going to try to alternate weeks of bench press v press, and do less volume. Strength may suffer but joints should recover. Always experimenting, I'd like keep doing this stuff for many more years. This shouldn't be punishment for sins. Goals this year are to hit 440 DL for a single, squat 335 x 3, and depending on joint pain I'd like to hit my PR from last year 162.8 lbs, or at least 155x1.

Chin-up: 4
Lat PD: 130x8.
Clean & Press: 45x5, 65x5.
Press: 95x5, 115x3, 135x1, 135xNo, 125x4.
Stiff Leg DL: 135x5, 225x5.
DL DOH: 315x1.
DL AG: 375x4, lost grip midway thru rep5.
DL DOH 315x3x3 with 90 second rest between sets.
Bent over Rows: 145x8x3.
40 minutes

[jww8]

1/13/2020
Chin up: bwt x 4x2.
Lat PD: 130x8x2,
Glute raises: bwt x 10, 25x10, 30x10.
Squat: bwt x8x3, 45x5x2, 135x5, 225x5, 275x3, 295x5.
Stiff Leg DL: 115x5.
Clean: 115x3x2
Bench Press: 45x8, 95x6, 135x3, 155x3, 170x3, shoulders hurt, popping, cracking, still sore 2 days later.
60 minutes


1/16/2020
Stiff Leg DL: 65x5, 135x5, 225x5.
DL alt grip: 315x3, 365x3, 385x2, 405xNo lost LH grip, 365x3.
Bent over Row: 155x6x3.
Squat: bwt x 8x2, 45x6, 135x5, 225x5, 245x5.
Straight Bar rev Curls: 45x8x2.
Straight Bar Curls: 65x8x2
45 minutes

[jww8]

1/19/2020
Chin-up: bwt x 4.
Lat PD: 130x8.
Glute raises: bwt x10, 25x10.
Squat: bwt x8x2, 45x6x2, 135x5, 225x5, 275x3, 295x3, 315x1, 275x5.
Press: 45x5, 55x5, 65x5 (no funky shoulder noise)
40 minutes