Jww8 - log

[jww8]

12/16/2020
Chins: 2,2.
Standing Lat PD: 45x8x2.
Seated LPD: 120x6x2.
Glute raises 45 degree: bwt x8, +25x8, +35x8.
C&P: 45x6.
Press: 65x5, 95x3, 115x2, 130x1x2, 105x6.
DB lateral raises: 10x8, 15x8x2.
Squat: bwt x12, 115x6, 130x6x2, 225x5, 275x5.
Straight bar Curls: 85x6x2.
45 minutes

[jww8]

12/18/2020
Chins: 2,2.
Standing Lat PD: 45x8x2.
Seated LPD: 115x8x2.
Glute raises 45 degree: bwt x10.
DB 1-arm bent over rows: 50x10.
Stiff Leg DL: 45x8, 135x5.
DL DOH: 225x5.
Ed Coan DL program week 6 (goal is 415 lbs)
DL AG: 315x2, 355x3, ok, loosing RH grip at finish, need to come up quicker.
DL DOH: 290x3x3 with no more than 2 min rest between sets, S1 3-AG, S2 2-DOH + 1AG, S3 3-DOH, odd that grip was stronger in 3rd set.
Stiff Leg DL: 185x6x2.
Shrugs: 185x5x2.
Bent over Rows: 140x6x2.
DB Bent over lateral raises: 10x10x3.
Reverse SBC: 65x6x2.
Good Mornings: 45x8.
55 minutes

[jww8]

12/20/2020
Chins 2,2,2
Standing Lat PD: 55x8x2.
Seated LPD: 130x5x2.
Glute raises @45 degree: bwt x8, +25x8, +35x8.
C&P: 45x5.
Squat: bwt x12, 45x8, 135x5x2, 225x3, 275x2, 315x1, 335x1, 315x3, 285x5.
Front Squat: 135x6x2.
Straight Bar Curls: 95x5x2.
Smith Machine BP: +50x6, +90x4, +120x2, +140x1x2, +120x6x2.
Cleans: 95x3x2.
55 minutes

[jww8]

12/24/2020
Chins, 3x2, 2x2.
Standing Lat PD 40x8,55x8.
Seated LPD 115x6x2.
Glute raises @45degree: bwt x8, +25x8, +35x8.
C&P: 45x6.
Press: 65x5, 95x3, 115x2, 135x1, 110x3 (not enough rest), 110x5.
Squat: bwt x12, 115x6, 135x5, 225x3, 275x2, 315x1, 325x2, 300x3.
Front Squat: 155x6.
Reverse EZ-curl: 50x12, 70x8.
60 minutes

[jww8]

12/26/2020
Chins: 2x3.
C&P: 45x5.
Stiff Leg DL: 135x5.
DL DOH: 225x5.
DL AG: 315x2, 365xNo, 2in off floor, 365x1, 375xNo 1in off floor, 375xNo 4 in off floor, goal was 375x2.
DL AG: 315x3x5 with 90 sec rest between sets.
Ed Coan DL program wk 7, I'm falling behind, will repeat wk 7 next week.
Bent over Rows: 155x6, 145x6.
Shrugs: 155x6, 165x6.
Stiff Leg DL: 165x6.
Bent over DB Back fly: 15x8x2.
Incline DB curls: 35x6x2.
60 minutes

[jww8]

12/27/2020
Standing LPD: 40x8,55x8.
LPD: 100x8, 115x8.
Glute raises@35degrees: bwt x8, +25x8, +35x8.
Squat: bwt x10, 45x8, 135x8, 225x5,275x5x2.
Front Squat: 135x8.
Smith Flat BP: +90x6, +110x5, +140x2, +140x3, +130x5.
Incline DP Press: 50x8.
Reverse EZ curl: 60x10x2.
Chins: 2.
45 minutes

[jww8]

12/31/2020
terminated the Ed Coan DL program, not working for me, could be age-related.
Chins: 2x4.
Seated Lat Pull Down: 40x8, 55x8.
LPD: 115x6, 115x8.
Glute raises at 35-degrees: bwt x8.
C&P: 45x8.
Stiff Leg Dead Lift: 135x5x2.
DL DOH: 225x5.
DL AG: 315x2, 335x2, 355xNo, 355x1, 335x5x2, 335x4 lost grip near top of R5. Tearing up my hands, ripping callouses, I'm going to buy some gloves.
Bent over Rows: 155x5x2, 135x8.
Shrugs: 195x5, 185x5.
Bent over DB lat raises: 15x8.
Straight bar Curls: 80x8x2.
Rev SBC: 45x12.
55 minutes

[jww8]

1/1/2021
Glute raises at 35 degrees: bwt x8, 25x8, 35x8.
C&P: 45x8.
Press: 65x5, 95x5, 105x5x3.
DB Lat raises: 10x8, 15x8x2.
Standing DB press: 30x8x2.
30 minutes

[jww8]

1/2/2021
C&P 45x5
Squat: bwt x10, 45x5, 135x5x2, 225x3, 275x2, 315x3x3, 275x6.
Front Squat: 135x8.
Reverse Straight Bar Curls: 65x8x2.
35 minutes

1/3/2021
Chins: 3,2.
Standing Lat cable PD: 40x8.
Cable LPD: 115x8.
Smith Machine flat BP: +50x8, +90x5, +110x3, +140x5x3, +110x8.
Inclin3 DB Press: 45x8, 55x6, 20 wide stretch x8.
Incline DB curls: 40x3.
35 minutes

[jww8]

1/6/2020
Chins: 2x2.
Standing Lat Pull Down: 25x8, 40x8x2.
LPD: 115x8x2.
C&P: 45x5.
Stiff Leg DL: 135x5x2.
DL DOH: 225x5.
DL AG: 315x2, 340x5x3.
Stiff Leg DL: 195x8.
Bent over Rows: 145x6x2.
Shrugs: 195x8x2.
Straight Bar Curls: 85x6x2.
Bent over DB Lat raises: 10x10x2.
Glute raises: bwt x12.
Calf raises
45 minutes.