JamesF training log

[JamesFazz]

Saturday, 9 November 2024
- Back Squat: 118 x 6 x 4 (add +2kg)
- Press: 60 x 3 x 3 (add +1kg)
- DB Shoulder Press: 24 x (10, 8, 8, 5)
- Chin Ups: BW+20 x 3 x 5
- IYT Raises: 6 x (13, 11)
- DB Step Ups: 36 x 15 x 2.

Very happy to break into the 60s for triples on the Press, definitely have some momentum and am making meaningful progress.

[JamesFazz]

Tuesday, 12 November 2024
- Front Squats: 125x1, 130x1, 116x3x3
- Press: 55x5x4; 55x3
- CG Bench: 67x8x3, 57x10 (add +1kg)
- Barbell Row: 70x8x3 (add +2.5kg)
- Leg Extensions: 65x20/18(add +2.5kg).

Didn’t feel great during this session - works been really tough lately and it’s hot at night now so the kids aren’t sleeping well (I have twins under one year old). I’m a bit bummed to have missed two reps on the 5x5 Press but really I should celebrate how far I came before doing so.

Top Single: Road to 140: Front Squats Week 25 - YouTube

[JamesFazz]

Wednesday, 13 November 2024
- RDLs: 130x8, 105x12
- Chin Ups: BWx8x8 EMOM
- Cable Face Pulls: 25x20x2
- Cable Overhead Ext: 15x15/12
- BB Strict Curl: 35x8 and 30x12.

[JamesFazz]

Saturday, 16 November 2024
- Back Squat: 120 x 6 x 4
- Press: 61 x 3 x 3
- DB Shoulder Press: 24 x (10, 9, 8, 7)
- Chin Ups: BW+20 x 6, 5, 5
- Cable Face Pulls: 25 x 20 x 2
- Single Leg Press: 50 x 10 x 2.

Good session. After not doing any Back Squat for 9+ months its back to peak old numbers and definitely potentially to continue. Great! The Press was finally very heavy so I'll move to 3x2 next week and run out the numbers. I'd like to at least get to 64 (my most recently tested 1 RM) x 2 x 3 to really highlight some improvement.

There was some equipment availability issues today but the selected alternatives more or less got the job done.

Going to taper into testing Front Squat 1RM again, aiming for 140kg (of course).

[JamesFazz]

Tuesday, 19 November 2024
- Front Squats: 127x1, 133x1, 120x2x3
- Press: 56x5x5
- CG Bench: 68x8x3, 58x12
- Barbell Row: 73x8x3
- Leg Extensions: 67.5x20x2.

Had a bit more time than usual this week which allowed for slightly longer rests between the heavy sets which in turn translated to notably higher quality work. Feeling good for a 138-140 Front Squat next week! Press continues to improve rapidly which is nice too.

Top Single: Road to 140: Front Squats Week 26 - YouTube

[JamesFazz]

Saturday, 23 November 2024
- Pause Front Squat: 120 x 1 x 3
- Press: 62 x 3 x 3
- DB Shoulder Press: 24 x (10, 10, 8, 8, 7)
- Chin Ups: BW+20x3, +25x3, +30x4 (PR)
- Cable Face Pulls: 26 x 20 x 2.

Shorter session to alleviate some fatigue coming into testing on Tuesday (for the Front Squat). I have found in prior training blocks that some pause reps in the final session before testing are very helpful to really emphasize good mechanics under heavy loads and today was no exception. Aiming for 140kg (+4kg PR) on Tuesday.

Was nice to see the Press increase yet another kilo without any rep loss.

I tested my Chin Up 1 RM because its been a long time and the next two weeks of training will be very disrupted by life events, so getting it out of the way today so Tuesday can exclusively focus on the Front Squat. My prior PR was BW+30 for a single, so adding three extra reps was awesome.

[JamesFazz]

Tuesday, 26 November 2024
- Front Squats: 128x1, 134x1, 140xMISS
- Press: 56x5x5
- CG Bench: 69x(8, 8, 6), 59x11
- Barbell Row: 75x8x3
- Leg Extensions: 70x20x2.

Well, testing came and went, didn't quite get there. My technique held up well enough, but I just wasn't strong enough going into the sticking point:
Road to 140: Front Squats Week 27 - YouTube

The next two weeks is going to be very disrupted with travel so I'll take the opportunity to rest and come back motivated. I do have some thoughts on what could have been done better this block but need to mull it over some more before mapping out the next training block. Onwards and upwards!

[JamesFazz]

Wednesday, 27 November 2024
- RDLs: 140x8, 120x12
- Paused Chin Ups: BWx3x6
- Cable Face Pulls: 27x20x2
- Cable Overhead Ext: 15x15x2
- BB Strict Curl: 37.5x6 and 32.5x7.

Back on the horse.

[JamesFazz]

Tuesday, 3 December 2024
- High Bar Squat: 112.5 x 3 x 3
- Press: 56 x 5 x 3
- CG Bench Press: 70 x 6 x 3
- Chin Ups: BW+15 x 3 x 2.