Jeff C Training Log

[Jeff LC]

4/2/2019 log
Intensity day

Squat
290x3x2 - new PR (for any amount of reps, even 1rm)

Bench
192x3x1 top set,
185x3x1 back off set - knew i couldnt do 192 again, i am currently no longer gaining weight as wedding approaches, pressing movements suffer the most in this state, but as long as i hit that one top set each week i call it a success.
135x9x2 drop sets

close grip supine pulldown machine 3 sets to failure

[Jeff LC]

4/5/2019 log
volume day

Squat
250x5x5

Bench
160x5x5 (recently reset this as at 175 i just couldn't hit the reps)

pulldowns, rows, and curls

[Jeff LC]

4/8/2019 log
middle "light" day
bodyweight: 189 first thing in the morning - i have lost like 6-7 pounds so far on this cut

Deadlifts
300x3x2

OHP
135x4 top set - felt pretty good.
Backoff sets of 6-8 at 115 lbs with only 2 minutes rest

CGBP- intended to change this lift to incline dumbell bench but all the benches were taken so i just did CGBP
135x8x3 - same thing i did two weeks ago - just trying to get the work in.

Pec deck: 3 sets to failure.
I have realized that all my growth is in shoulders and none in chest, my bench constantly plateaus , and I think I’m using my delts to do my bench. I don’t feel it in the chest. So I wanted to add some volume via and isolation movement where I can focus on contraction of the actual pecs. Hopefully this added isolation volume helps me to find a better contraction in the pecs, I think it may help my bench.

I am currently on a cut for my wedding. I'll see how far i can take these lifts. Still PRing swuat every intensity day, deadlift I'm still not up to my old PR territory yet but it feels it's going up easy, but the bench, it's truly sufering. Same plateau i've been at my whole life. It's just not gonna happen until i start to really gain weight again and get up to like 220 pounds.

[Jeff LC]

4/9/2019
log

went in and did some ab crunch machine and calf stuff, and curls, and preacher one arm hammer curls. Trying to do some of this type of stuff on my off days.

[Jeff LC]

4/10/2019 log
intensity day
body weight upon waking up today 4/11 -188. Lost 5 pounds so far on my cut in about 3 weeks.

Squat
295x2x2 - PR -
then 275x3
new PR (even 1 rep PR) but had to go down to 2 reps from 3. I sense I'm hitting a wall soon as I finally am reaching the natural strength limit of my current muscle mass. i am cutting weight right now, so no wonder i am stopping gaining strength.. see bench below:

Bench
195x2x2
185x3
When i first ran LP, i got up to 195x5, albeit with bad form, before i saw the coach and learned to keep wrists straight, and back when i was using a wider grip, but still.. now i finally get back up to 195 on my intermediate programming, only to only get 2 reps compared to 5.
Again, it's because I'm cutting weight for my wedding.

I really cannot wait to get back into a bulking phase.

[Jeff LC]

4/16 log
missed almost a week (6 days). got back on here though.
Volume day

Squat 250x5x4 (repeat weight from last volume day, one less set, since I'm on a cut and missed some time, don't want to be overzealous

Bench
155x5x5 - went down by 5 pounds

Rows

[Jeff LC]

4/19 log
middle day

Deadlift 305x2x2

OHP 136x4 -
backoff sets

Squat light recovery 185x5x2

INcline dumbell bench - 65x8x3

[Jeff LC]

4/21/2019 log
Intensity day - but since i missed a week, i didn't really do anything successful on par with where i should be, also with being on a cut

Squat
300x1x2 (2 singles at 300, a PR for me,) and then went down to 275 backoffs
275x5x2

Bench - SO FREAKING WEAK
185x2x2 (this has fallen off a cliff at this point, wow)
135x8 backoff set

close-nuetral grip pulldowns