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Jonathan’s Intermediate Training Log
Sex: M
Age: 39
Height: 5’11”
Starting BW: 150-ish
Current BW: 200.1
Starting lifts (lbs) - November 2016
Squat 85x5x3
Press 55x5x3
Bench 75x5x3
Deadlift 115x5
PRs:
Squat 315x1x5 on 6/24/19
Press 137.5x1x5 on 6/29/19
Bench 180x1x2 on 11/9/18
Deadlift 365x1 on 12/8/18
This week:
6/24/19
Squat 315x1x5
Press 127.5x4 (bar got too far forward on rep 4 and I missed rep 5)
DL 310x5x2
6/26/19
Squat 270x3x3
Bench 152.5x3x3
Lat chins 120x12x3
6/29/19
Squat 290x5
Press 137.5x1x5
DL 335x3
I started LP in November 2016. Dragged it out for almost a year because I did too many resets, messed around too much, took a month off because I got tendinitis from my squat grip/bar too low/lack of upper back extension, etc.
I briefly tried power cleans during LP but they seemed to aggravate the tendinitis so I gave up on them. Also couldn’t figure out how to do them without the bar hitting my neck. Might try again soon. They look fun.
After LP I did HLM for a while, then a 4-day split. Currently doing HLM again. I’ve been using bench as my “light” press without doing a heavy bench day so no progress on it since last year. I plan to switch back to a 4-day split soon to get my bench moving again, and because I want shorter workout sessions.
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BW: 199.7
7/4/2019
Squat 320x1x5
Press 122.5x5
DL 265x5
I planned to deadlift 2x5, but got distracted and forgot to do my second set.
7/6/2019
Squat 275x3x3
Bench 155x3x3
Lat chin down 140x12,9,4; 100x12x2
7/8/2019
Squat 295x5
Press 140x1x5
DL 340x3
Only slept 2-3 hours the night before
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BW: 200.5
7/11/19
Squat 325x1x5
Press 122.5x5
DL 265x5x2
Between two hours of sleep Sunday night and helping friends move in the heat on Tuesday, I felt pretty beat up and tired and didn’t want to train. I considered a deload week, but went for a squat PR instead. Glad I did. During my work sets, I started to feel normal again! 325 this week felt better than 320 last week (when I had to train in the morning due to the gym’s holiday hours).
7/13/19
Squat 275x3x3
Bench 157.5x3x3
Lat Chin Downs 140x12,11,6, 120x9,6
7/15/19
Squat 295x5
Press 142.5x1x5
DL 345x3
Presses were a grind. I was sure I’d miss the 4th and 5th ones, but I got em. A year ago I would have lost my valsalva on reps that moved that slow.
My hands feel pretty beat up after deadlifts the last couple weeks. Time to read up on when to use wrist straps.
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Tired of 2-hour workouts so I’m switching to an upper/lower split but running out my press and squat another week or two to hopefully squeeze out some more PR singles. We’ll see. Tonight felt too short and easy.
7/18/2019
Bench 160x3x2
Press 125x5
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Squat
330x1x3
Deadlift (w/straps)
270x5x2
Lats
140x12,12,6
100x12x2
Rower Intervals
20/90 x8
Forgot to make an entry for Tuesday, 7/16. I joined a Bible study group recently that does a workout before the discussion. We jogged 1.5 miles and did something called a “card deck” workout that was all bodyweight exercises that I don’t know the names of. I sandbagged because I don’t care about push-ups and burpees.
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7/22/19
Press
145 x 1 x 3
The most weight I’ve ever pressed.
Bench
145 x 5 x 5
First time I’ve ever benched with a belt. Not sure if I like it.
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Thursday 7/25/19
Squat
280 x 3 x 3
Deadlift
350 x 3
Lats
100 x 12 x 5
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Saturday 7/27/19
Bench
162.5 x 3 x 2
Press
105 x 5 x 5
Assault bike intervals
20 / 90 x 8
My legs felt shaky for the first time in about 3 years. Way harder than the rowing machine.
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7/29/19
Avg BW: 199.8
Squat
280 x 5
I typically wrap my thumbs around the bar to prevent tendinitis. Tried the standard grip tonight. The tendinitis flared up, but not as quickly or as bad as the last time I tried it, when it felt like my arms were going to fall off after I warmed up with the empty bar. I think it’s promising that it wasn’t as bad. Maybe someday I’ll be able to use the standard grip.
Deadlift (w/straps)
295 x 5 x 2
Two weeks ago I deloaded my “medium” deadlifts to 265 because my hands felt pretty beat up all week after deadlifts. But I think that was too much of a deload so I’m taking big jumps to get the weight back up.
Barbell Rows
155 x 5 x 3
These didn’t feel good due to the mild tendinitis from squatting, especially the first two sets, otherwise I might have tried a heavier weight.
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Thursday 8/1/19
Press
120 x 5
Bench
145 x 5 x 5
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