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jjlek intermediate log
Starting a new log. Training has been inconsistent but have ran an abridged LP recently. Life factors make recovery not the greatest (ie in a high stress environment, short on sleep) so using a little bit "less aggressive" template than adding weight weekly using the KSC method for powerlifting.
10/11/2021
Bench: 200 x 1, 220 x 1, 235 x 1
CGBP: 155 x 8 x 3
DB Curl: 35 x 18, 10, 5 (rest-pause)
DB Overhead Tricep Ext: 65 x 16, 8, 6 (rest-pause)
Upper body lifts are pretty crappy right now.
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10/12/2021
Squat: 405 x 1, 445 x 1
Pause Deadlift: 405 x 5, 365 x 8
Pendlay Row: 210 x 12, 185 x 14
Ab Wheel: 2 x 12
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10/14/2021
Bench: 175 x 5 x 5
Press: 120 x 8, 115 x 8 x 2, 105 x 10
Incline DB Curl: 30 x 18, 11, 7
Rope Pushdown: 14 plate x 14, 8, 6
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10/15/2021
Squat: 335 x 5 x 5
SLDL: 308 x 6 x 3 (kilo plates)
Chins: 242 x 6, 218 x 9
Plank: 3 sets
BW 208.5 this morning
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10/18/2021
Board Bench Press: 247.5 x 1, 187 x 8 x 3, 154 x 12
Dips: 232.5 x 8, 207.5 x 15
Barbell Curl: 70 x 20, 12, 8 (rest pause)
All weights in my log are in pounds; sometimes use kilo plates which makes some weird numbers some times
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10/19/2021
Deadlift: 522.5 x 1, 396 x 10
Light Squat: 270 x 5 x 3
DB Row: 95 x 18,11,9 (rest pause)
GHD sit up: 2 x 14
Deadlift down pretty far from lifetime bests but think this is an ok starting point… heaviest pull I’ve done since June.
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10/21/2021
Bench: 187 x 4 x 5
Press: 120 x 7 x 3, 105 x 12
Incline Curl: 35 x 18,9,4
Rope Pushdown: 80 x 16,12,9
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