Training log

[Jake 99]

27 Sept 16

315x8
350x8
395x5, x5, x5, x5
395x5, 315x6, 225x10

 

[Jake 99]

2 Oct 16

Dead

365x6
415x6
460x3, x3, x3, x3, x3, x4

Pull ups

+60x6, x5
+25x8
Bwx11, 10

Bent Row

235x15
235x15

Leg Raises/Jake Tow

10/45x10
10/45x10
10/45x10

3 Oct 16

Seated press

150x6
170x6
190x3, x3, x3, x3, x3, x6

upright row/side lat

45x15/28x8, 15x10
45x15/25x8, 15x10
45x12/25x8, 15x10

rear lat/shrug

45x10, 15x12/45x10
45x10, 15x10/45x10
45x10, 15x10/45x10

 

[Jake 99]

4 Oct 16

Squat

330x6
375x6
415x3, x3, x3, x3, x3

high bar tempo

225x8
225x8

 

[Jake 99]

5 Oct 16

Incline

195x
225x6
245x4, x3, x3, x3, x3
195x10

called it a day.

 

[Jake 99]

11 Oct 16

seated press

170x8
185x6
200x3, x3, x3, x3, x3

upright/side lat

45x15/25x10, 15x12, x3 sets

rear lat/shrugs

45x10, 15x10/45x10, x3 sets

12 Oct 16

Squat

135x8
225x8
315x3
350x8
395x6
440x1, x1, x1, x1, x1

Leg ex
x20, 2 sets

 

[Jake 99]

13 Oct 16

Incline

210x8
235x6
260x2, x2, x2, x2, x2
195x10
195x10
195x10

 

[Jake 99]

16 Oct 16

Dead

390x8
440x6
495x1, x1, x1, x1, x1 (had to add a belt...depressing)

Pull ups/deads

+25x8/315x2
+25x8/315x2
+25x7,1/315x2
+25x6,2/315x2

Bent Row

225x8
245x8
265x8
275x8

Cleans

135x10
155x10
175x10 only rested to load the bar.

L-sit chins

6, 6, 6

17 Oct 16

Seated Press

145x8
165x8
185x8, x7, x7, x6, x6

Side/front/rear

25x10/15x10/15x12, x3 sets

 

[Jake 99]

So we are in the middle of a move back to Germany. lifting has been good, here is the last week or so.

Squat
365x8
405x6
450x1, x1, x1
315x10
315x10

Incline
205x8
240x6
265x2, x2, x2, x2 ,x2
195x10, 10, (7,2,1)

Clean
155x8
195x6
225x2, x2, x2, x2 ,x2
Pause dead
405x2, x2, x2, x2 ,x2 (30 sec rest)

Seated press

150x8
170x8
190x5, x5, x5, x5, x5

 

[Jake 99]

18 Nov 16

Squat
335x8
365x8
415x5, x5
315x10
315x10, 225x10, 135x10

Only had a little time today so I cut the top sets short. based on my terrible diet currently and how amazing, serious, my squat is feeling I decided on the rep work.

 

[Jake 99]

21 Nov 16

Clean

155x8
185x8
205x5, x5, x5, x5, x5

Pause dead

405x2, x2x ,2

Dead

405x4

Pull up

15, 15, 10

Row

90x10, x4 sets

23 Nov 16

Seated press

160x6
180x6
200x5, x4, x4, x3, x5

Side/rear/front raise

25x10/20x10/10, x 3 sets

Face pulls/shrug/side

15/10/8 x 3 sets

 

[Jake 99]

25 Nov 16

Squat
365x6
395x6
435x3, x3, x2, x2
315x10
315x10
315x6

Extension
15, 15, 12

26 Nov 16
Incline
205x6
230x6
255x3, x3, x3, x3, x3
195x10, x10, x9

Tate press
45x10, x10, x10

Cleans
155x6
195x6
215x3, x3, x3

Pause dead
405x1, x1, x1

Dead
405x8

Pull up
12, 8

 

[Jake 99]

All settled back into Germany.

25 Dec 16
Squat
340x8
370x8
420x5, x5

Front Squat (EMOM)
135x8, 5 minutes

26 Dec 16
Strict
155x8
175x8
195x6, 6, 7

Side/Front/Rear
25x10/45x10/25x10, 3 sets

Side/Press
15x12/green band x8, x2 sets

27 Dec 16
Clean
165x8
195x8
215x5, 5

Pause Dead
405x1, x5 sets 30 sec rest

Pull ups
+25x8, x8, x6, BWx12, x8

Bent Row
225x10, x3 sets

 

[Jake 99]

28 Dec 16...my bench sucks

Incline
200x8
220x8
250x4, x4,
220x5
195x8, x8, x6

Flat
135x10
185x10...going to baby this for a while and see how my shoulder holds up.

face pull/tri ex/L-sit chin

15/15/8, x3 sets

 

[Jake 99]

2 Jan 16

Squat
345x6
385x6
435x3
315x12
Front EMOM
135x8, x5 minutes

3 Jan 16
Strict
165x6
185x6
205x3, 3, 5

side/rear/front
25x10/25x10/45x10, x3 sets

band pull/shrug
15/10, x3 sets

side/press
15x15/135x4, x2 sets

4 Jan 16
Clean
175x6
205x6
225x3, x3

Dead (30 set rest)
405x3, x 6 sets

Pull up
+25x12, 10, 8, 7, 6

Bent Row EMOM
225x8, x5 minutes

5 Jan 16
Incline
205x6
235x6
260x3, x3, x3
195x10, 8, 8

Flat
135x12
185x10...rebuilding my bench and it's slow going. Have always gone too fast and my shoulder has paid the price!

 

[Jake 99]

8 Jan 16
Squat
380x8
425x6 PR
470x1,1,1,1
315x10
315x7

9 Jan 16
Strict
180x8
195x6
215x3,2,3

side/rear/front
15x12/25x10/45x10, x3sets

Side/band
25x10/12, x3sets,