Training log

[Jake 99]

If anyone is interested I post my log on the website below. Competed in some strongman contest a while back so that site worked better. Have quite a few cycles of 5/3/1 in there and have recently, beginning of the year, been using the Conjugate Method. Have made some good stength gains with it. Anyway here it is, site is also a great source of information.

http://www.marunde-muscle.com/forum/showthread.php?t=7866

 

[Jake 99]

since the site that I usually log my training at is no longer available at work...will start here.

10 July 2012

Floor Press

225x5
290x5
290x3
290x3

Snatch

135x5

12 July

Box squat (60%)+ gray short bands

300x2, x8 sets

Speed deads +orange short bands

225x1
315x1
315x1
315x1
315x1

treadmill, 45 sec intervals

GHR/Face Pull/HLR

7/15/10 x3 sets

13 July 2012

CGBP (60%)+ gray short bands

215x3, x2 sets (really, really slow)
185x3, x2 sets got no drive at all, end of this cycle.

 

[Jake 99]

18 July 2012 (prepping for next cycle)

Strict Press (50%)+choked mini bands

120x3, x8 sets (really fast, think the bands are going to improve lockout)

Incline/band pull aparts

205x8/monster minix15
225x6/"
205x8/"
205x8/"

Chins

Bwx10, x2 sets

 

[Jake 99]

After doing a bunch of reading (still need to do more) think I'm giong to try carb backloading. Anyone have any experience with this?

 

[Jake 99]

19 July 12

Box Squat (50%)

250x2, x10 sets

Speed dead

225x1
315x1
315x1
315x1
315x1

all speed was great today.

 

[Jake 99]

24 July 2012

CGBP

225x5
275x3
330x2
315x2
315x2
225x8
225x8
225x8
225x6

Dips/Pull ups

12/10
12/10
12/9
10/8

 

[Jake 99]

25 July 2012

Cleans

225x3
265x3, high pull
265x3 "
265x3 "

Bent Row/Shruggs

225x10/315x10
265x10/355x10
275x8/365x10

 

[Jake 99]

30 July 2012

GM

225x3
275x3
315x3
315x3
315x3

Bent Row/Shruggs

225x10/315x10
265x10/355x10
275x6/365x10

treadmill
60 sec intervals x 5

GHR/box Jump/GHR sit ups/pull ups

8/3/10/8 x3 sets

 

[Jake 99]

31 July 2012

Strict Press

160x3
190x3
215x1
215x1

CGBP

225x8
225x8
225x8
225x8

 

[Jake 99]

2 Aug 2012

Box Squat (50%)

250x2, x12 sets

Speed deads +orange short band(120~ at top)

225x1
315x1 x 5 sets

Ran 1.5 miles

 

[Jake 99]

3 Aug 2012

Seated Strict press (50%)+mini bands (~50lbs at top)

120x3, x8 sets (great speed)

Incline/band pull aparts

205x8/monster mini x15
225x7/" (lots of right shoulder pain, stopped)

Chins

bwx10, x3 sets

rope ex/alt curls x 3sets

Over head ex/hammer curls x3 sets

front-side-rear raises/decline sit ups x2 sets

 

[Jake 99]

6 Aug 2012

Squats

315x3
365x3
405x3
450x2

Bent Row/Shruggs

225x10/315x10
265x10/355x10
275x7/365x10

Treadmill 60 sec intervals x6

GHR/box jump/GHR sit up/pull ups

8/3/10/8 x 3sets

 

[Jake 99]

8 Aug 2012

Push Jerk

230x3
260x3
260x1 (lost the second one in front, chest fell before the press)

CGBP

225x8
225x8
225x8
225x8

stationary bike 20 min

dips/pull ups

15/10 x4 sets

ex/curl

20/15 x 2 sets

 

[Jake 99]

9 Aug 2012

treadmill 1 min intervals x6

GHR/GHR sit up/pull ups/hyper ex

8/12/8/10 x 3 sets

 

[Jake 99]

10 Aug 2012

Seated strict (+mini band)

135x3, x8 sets

Incline/band pull apart

205x8/monster mini x15
225x6/"
225x6"

Chins

bwx30

Hit my goal of 100 pull/chins a week (118) this week.

 

[Jake 99]

13 Aug 2012

Front Squats

225x3
275x3
315x1
315x1

Squat

225x20

treadmill 15min, 10 incline, 3.5 speed

GHR/Pull ups

10/8, x3 sets

So, it would appear that my attempt to make/use the westside template has failed. My numbers have not increased and I would expect have decreased in some areas. Taking the rest of the week off and going back to 5/3/1 on Monday (20th of Aug) and for the next 16 weeks I will be training beltless to try to bring everything up.

 

[Jake 99]

Probably not the smartest thing but I started this wave of 5/3/1 lastnight

14 Aug 2012

Seated strict press (unsupported)

130x5
150x5
170x7

15 Aug 2012

Deads

325x5
375x5
425x8

1 Arm Row/shruggs

110x10/315x10
130x10/315x10

stopped there, my posterior chain is smoked not sure how the run and other accessory lifts will go later today. Also very concerned about my ability to swing a bat this weekend!

eliptical 15 min

GHR/spread eagle sit ups/pull ups

10/12/8 x3 sets

 

[Jake 99]

16 Aug 2012

CGBP

205x5
235x5
270x9

Incline/band pull aparts

205x8/monster minix15
205x8/"

20 Aug 2012

Seated Strict Press

140x3
160x3
180x5

Floor Press

225x8, x4 sets

ring dips/pull ups

10/10 x 3 sets

 

[Jake 99]

27 Aug 2012

Deads

350x3
400x3
450x4

1 Arm Row/Shruggs

110x10/315x10
110x10/315x10
110x10/315x12

doesn't look like much but it felt like a lot. Did a ton of hip/glute mobility work last week and through the weekend to try to get all the kinks worked out of my back. Repeating the 3 week after some rest last week, not the way the program was designed but I really should not have jumped right into it without rest. Cardio and other assessory lifts at lunch time.

treadmill incline 10, speed 3.5, 20 minutes

CSR

3x10

GHR/Pull ups/HLR

10/8/12, x 3 sets

 

[Jake 99]

28 Aug 2012

Seated Strict

140x3
160x3
180x5

Floor press

225x8 x4 sets

Ring Dips/Pull ups

10/10 x 3sets

treadmill, 60 sec intervals x5

1 arm press/hammer curl

45x10/45x10
50x10/50x10
55x10/55x6

overhead ex/curl/ab

1 set, ran out of time.

 

[Jake 99]

29 Aug 2012

Swam for 30 minutes...not constantly but in the water moving for 30...tough.

30 Aug 2012

Squat

280x3
320x3
360x3...had plenty of legs just not confident in my back and shut it down.

Front Squat

135x10
135x10

 

[chacha15]

Jake, do you use the straps when doing the front squats? I gotta try that. Seems to be more comfortable than the cross arm or regular clean grip.

 

[Jake 99]

Jake, do you use the straps when doing the front squats? I gotta try that. Seems to be more comfortable than the cross arm or regular clean grip.

http://www.youtube.com/watch?v=CVTkbggmxR0&feature=related

Have actually done front squats all those ways. For higher reps like today I like the crossed arms but I have noticed that the for heavier singles I like to use the straps. The straps make it easier to keep your elbows high thus keeping the weight on your shoulders. For the regular clean grip, I'm not an olympic lifter so I see no reason to develop the needed flexibility to make those work.

 

[Jake 99]

31 Aug 2012

CGBP

225x3
250x3
285x8

Inlcine/band pull apart

205x8/monster minix15
225x7/"
225x6/"

Curl/ab pull down

95x8/dbl monster minix12
95x8/"
95x8/"
95x12/"

 

[Jake 99]

3 Sept 2012

deads

375x5
425x3
475x1

That was all my SI joint is all screwed up again and I need to get that squared away this week/next week, next week is deload.

4 Sept 2012

Strict Press

150x5
170x3
190x3

Floor Press

225x8, x4 sets

Ring Dips/pull ups

10/10, x2 sets

 

[Jake 99]

6 Sept 2012

Squat

300x5
340x3
380x2

Once again had plenty of legs left just having a ton of trouble getting my glutes/hips to engage fully...oh well.


Ran 2.1 miles.

 

[Darracq]

3 Sept 2012

deads

375x5
425x3
475x1

That was all my SI joint is all screwed up again and I need to get that squared away this week/next week, next week is deload.

4 Sept 2012

Strict Press

150x5
170x3
190x3

Floor Press

225x8, x4 sets

Ring Dips/pull ups

10/10, x2 sets

Why the floor press after shoulder press, thats a lot of pressing in one week with the other bench day, or is this pretty light for ya?

 

[Jake 99]

Why the floor press after shoulder press, thats a lot of pressing in one week with the other bench day, or is this pretty light for ya?

Using the floor press to address my tricept weakness. The only challenging exercise is the strict or the CGPB, the other ones (floor press or incline) are to get some additional work in. Really not a lot of pressing all told, most guys do more in a normal week.

 

[Darracq]

Ya i can see that, when i did 5,3,1 i didnt do the shoulder day, i benched once every 5 days, i got to bench more than once a week lol. floor press really hits my shoulder joint, are you using a close grip?

what kind of gains have you had on 5,3,1 ?

 

[Jake 99]

Ya i can see that, when i did 5,3,1 i didnt do the shoulder day, i benched once every 5 days, i got to bench more than once a week lol. floor press really hits my shoulder joint, are you using a close grip?

what kind of gains have you had on 5,3,1 ?

I don't do anything with a wide grip any more, every time I do it just crushes my shoulders. In fact incline is the widest I go with my pinkies on the rings.

My gains on 5/3/1 have always been good and very, very consitant. Trying to do this 4 month cycle beltless to bring up all my lifts!