Jacob Walters Training Log

[Jacob65]

I'm:
23 y/o
5'11"
195-200lbs
15-18% bodyfat ie. I can kinda see my abs but my pants fit tighter.

I have been a long time follower but this is my first time posting. I started lifting weights in High School and never really made any real progress until my second year of college when I did Cory Gregory's Squat Everyday where I learned that squatting was important. I always hated squats so doing them (in variations) was good for me to get over it and I squatted 315 for the first time after two months or so. Then I switched to 5/3/1 and did that for a little over a year and got some progress, Benched 225x3, Press 135x3, Deadlift 425x1, Squat 365x1. Then I graduated college and didn't have a good gym for a couple months plus was planning a wedding so my training suffered and I had heard of starting strength but didn't think I could make linear progress when I was squatting in the high 200s. So in July I started doing The Program with some more rowing. I had read SS and PPST and understood how to progress linearly and went from 235 to 290 for 3x5 for squats and up to 325x5 on deads. I switched to intermediate programming probably a little too early but have made good progress since. Here is my current training program.


Day 1
- Bench 5RM w/ DB rows
- Press 5x5 w/ weighted chins
- LTE 3x8-12
- Dips

Day 2
- Power Cleans 3x3
- Squats 5x5
- Back Extentions

Day 3
- Press 5RM w/ weighted chins
- Bench 5x5 w/ DB rows
- DB Bench 3x10
- Dips

Day 4
- Squat 5RM
- Deadlift 5RM
- Barbell Row 3x5

Sometime during the week I usually will get on my rower and do 15-30 minutes as active recovery.

[Jacob65]

Today's Training

Bench Press: 45x5, 95x5, 135x3, 160x3, 180x2, 195x1, 210x5
DB Row: 60x8x5

Press: 45x5, 70x5, 95x3, 105x3, 115x2, 120x5x5
Weighted chins: BWx5, BWx5, BWx5, +5x3, +5x3, +12x5x5

LTE: 75x10x3
Dips: BWx8x6

[Jacob65]

Today's Training

Power Cleans: 45x5, 65x3, 75x3, 95x3, 115x2, 120x3, 125x3, 115x3 (I'm really bad at these)

Squats: 45x5, 95x5, 135x5, 225x3, 255x3, 275x2, 295x1, 300x5, 305x5, 310x5, 305x5, 300x5

Lunges: BWx15x5

I am having to pyramid my volume days because I can no longer make linear progress on my sets. In my excel sheet I account for the total tonnage and increase it slowly over time.
Also I'm having a problem doing back extensions with a barbell as the bar smacks the handles. Hopefully someone has an idea how to get around that. Thanks.

[Jacob65]

Today's Training

Press: 45x5, 70x5, 95x3, 115x3, 125x2, 135x1, 142.5x5
Chins: BWx3, BWx5, +5x3, +5x5, +10x3, +15x2, +30x5

Bench Press: 45x5x2, 95x5, 135x3, 155x3, 175x5, 185x5, 190x5, 185x5, 185x5
DB Row: 70x5x6

DB Press: 55x10x3

Max BW Dips: 15

Pressing has been going better since I switched from alternating bench and press every other week to doing both in the same week. Honestly it takes barely any more time and allows me to make more progress on my presses.

[Jacob65]

Today's Training

Squat: 45x5, 95x5, 135x5, 225x3, 275x3, 315x2, 335x1, 345x5

Deadlift: 135x5, 225x5, 275x3, 315x1, 335x1, 375x3

BB Row: 185x5x3

[Jacob65]

Could only pull 375 for 3 instead of 5 like I had planned. Honestly just felt off. Strapped my last set of rows. Added Curls 30x10x3.

[Jacob65]

Today's Training

Bench: 45x5x2, 95x5, 135x5, 155x3, 175x3, 195x2, 212.5x5

Press: 45x5, 75x5, 95x3, 105x2, 117.5x5, 122.5x5, 132.5x5, 122.5x5, 115x5

Weighted Chins: BWx5x3, +5x3, +5x5, +10x5, +12.5x5, +15x5, +12.5x5, +10x5

LTE: 80x8x3
Dips: BWx15, BWx12, BWx12

[Jacob65]

Today's Training 31-OCT

Power Cleans: 45x5, 65x3x2, 75x3, 95x3, 115x2, 135x3x3.

Squat: 45x5, 95x5, 135x5, 225x3, 255x3, 285x2, 305x5x5.

My gym doesn't have a GHD or Reverse Hyper so I really don't know what to do after these workouts. I've considered a few things but nothing seems to really keep my attention. I've thought about; kettlebell swings, lunges, prowler work, split squats, good mornings, barbell bridges, even leg press. I feel like for pressing movements the LTE, dips, DB presses, rows and chins are really all I need but lower body stuff has me at an impasse.

I'll think of something.

[Jacob65]

Todays Training THUR 2-Nov

Press: 45x5, 75x5, 95x5, 115x3, 125x2, 135x1, 145x5

Weighted Chins: BWx5, BWx5, +5x3, +15x3, +15x3, +25x2, +35x3

Bench: 45x5, 95x5, 135x5, 155x3, 185x5, 190x5, 195x5, 195x5, 185x5

DB Shoulder Press: 45x10x3
Max BW dips: 17

[Jacob65]

FRI 3-NOV
Today's Training

Squat: 45x5, 95x5, 135x5, 225x3, 275x3, 315x1, 335x1, 350x5

Deadlift: 135x5, 225x3, 315x1, 340x1, 380x3

BB Row: 190x5x3

BB Curl: 45x10, 65x10, 75x10

I did the curls for fun!