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Thread: Jonathan’s Intermediate Training Log

  1. #11
    Join Date
    Jun 2019
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    97

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    Saturday 8/3/19

    Squat
    245 x 5 x 5

    Deadlift
    355 x 3
    This time and last time on my heavy deadlift day, my back didn’t stay in extension. Last time was a lot worse; my back kept getting more and more rounded all the way up. This time I lost extension as soon as the weight was off the ground, but didn’t get more rounded after that. Thinking about lowering the weight 5-10% and working my way back up, but since today was an improvement I might wait and see how 360 goes.

    Assault bike intervals
    20/90 x 8

  2. #12
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    Jun 2019
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    Monday 8/5/19

    Bench
    165 x 3 x 2
    I’ve decided I like using a belt when I bench. It helps my back stay tight and the lift feels a lot smoother.

    Press
    105 x 5 x 5

    Today and yesterday I’ve had a lot of soreness in my adductors. Just realized it’s because I went straight from low volume squats back to 5x5’s. Hopefully next time I remember to ease back into volume.

  3. #13
    Join Date
    Jun 2019
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    97

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    Thursday 8/8/2019

    Squat
    285 x 5

    Deadlift
    300 x 5 x 2
    I noticed I’ve been waiting to set my back after I have some of the weight of the bar in my hands. So I consciously set my back first before squeezing the bar off the floor. Hopefully this is a recent thing and not a pattern I’ve been practicing a long time. Also adjusted my belt a notch tighter than I have been tightening it.

  4. #14
    Join Date
    Jun 2019
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    97

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    Saturday 8/10/19

    Press
    122.5 x 5

    Bench
    147.5 x 5 x 5
    Dropped a 45 lb plate on my left foot right before my last warmup. Fortunately it only fell from the bottom of the plate tree. My foot stopped hurting around my second work set.

    HIIT
    30 / 60 x 10 at a medium pace on the assault bike

  5. #15
    Join Date
    Jun 2019
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    97

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    Monday 8/12/19
    Avg BW: 200.7

    Squat
    245 x 5 x 5

    Deadlift
    335 x 3
    Backed off 20 lbs from my last intensity day to work on getting my back set.

  6. #16
    Join Date
    Jun 2019
    Posts
    97

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    Thursday 8/15/19

    Bench
    167.5 x 3 x 2

    Press
    107.5 x 5 x 5

    Chin negatives x 6

    Lat pull downs
    100 x 10 x 3

  7. #17
    Join Date
    Jun 2019
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    97

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    Friday 8/16/19

    Squat
    290 x 5

    Deadlift
    300 x 5 x 2
    Got a sudden intense headache over my left eye during the second rep. That never happened before. Fortunately it didn’t get worse.

    HIIT
    Assault bike 20/90 x 5

  8. #18
    Join Date
    Jun 2019
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    97

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    Sunday 8/18/19

    Press
    125 x 5

    Bench
    147.5 x 5 x 5

    Assisted chins
    75 lb assistance x 10, 7, 5

    Lat pull-downs
    120 x 10, 6, 4

    The headache that started during my deadlifts last time turned out to be a migraine. I wasn’t sure until Saturday morning. I had prodrome symptoms on Wednesday, but so far I have only identified those in hindsight. I don’t get migraines often (last one was last fall and I only started getting them about 5 years ago) and I usually see an aura first so this was a fun surprise.

  9. #19
    Join Date
    Jun 2019
    Posts
    97

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    Monday 8/19/19
    Avg BW 201.3

    Squat
    250 x 5 x 5

    Deadlift
    340 x 3

  10. #20
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    Jun 2019
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    97

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    starting strength coach development program
    Thursday 8/22/19

    Bench
    170 x 3 x 2

    Press
    107.5 x 5 x 5
    Most of the gym’s microplates have disappeared since last week. Only one of each size left. Fortunately I had my own in my bag.

    Chin negatives x 1 x 6

    Lat pull downs
    100 x 15, 15, 15

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