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Thread: jjlek intermediate log

  1. #1
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    Oct 2018
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    Default jjlek intermediate log

    • starting strength seminar december 2021
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    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.

  2. #2
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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

  3. #3
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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

  4. #4
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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

  5. #5
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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

  6. #6
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    Oct 2018
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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.

  7. #7
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    Oct 2018
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    starting strength coach development program
    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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