Training log

[Jake 99]

16 May 16

Front squat

45x8
135x8
225x5

Squat

260x8
300x8
345x10

Pause Squat

315x3
315x3

Front squat
225x8

belt squat

90x20

 

[Jake 99]

17 May 16

Strict

120x8
135x8
155x10

Seated press

135x8
155x8
165x8
165x8
165x8

1 arm row

110x10
110x10
110x10
110x10

side lat

30 reps, 30, 20

Face pulls

15, 15, 15

Pull ups

10, 10, 8

 

[Jake 99]

19 May 16

Dead

295x8
340x8
385x16, one more than last time!

Snatch high pull

225x3
245x3
255x3
265x3

Snatch grip RDL

275x8...ran out of time and gas!

 

[Jake 99]

20 May 16

Incline

155x8
185x8
210x14
210x6

Bent Row

225x8
275x10
275x10
225x8

CGBP

225x10
225x10
225x8
225x7
225x5

Pull ups

+50x8
+50x6/+25x5
+50x6/+25x5
+25x10

 

[Jake 99]

23 May 16

Front Squat

135x8
225x5

Squat

280x6
325x6
365x10

Pause Squat

315x3
315x3
315x3

Front Squat

225x8
225x8/135x8

 

[Jake 99]

24 May 16

Strict

135x6
145x6
165x9

Seated Press

135x8
155x8
165x8
165x8

1 Arm Row

110x10
110x10
110x10
110x10

Side

30 reps
30 reps
22 reps

Face Pull

15, 15, 15

Pull ups

15, 10

 

[Jake 99]

Just getting over strep throat...whole family had it.

1 June 16

Front Squat

135x8
225x5

Squat

300x8
345x6
385x7, 4

Pause

315x3

Front

225x8
255x8/135x10

 

[Jake 99]

2 June 16

Strict

135x8
155x6
175x8

Seated press

155x12
165x12
175x8
175x8

hammer row

135x12
180x8
180x8
135x12

Side lat

30 reps
30 reps
25 reps

Face Pulls

60 total reps

Pull ups

10
10
8
8

 

[Jake 99]

3 June 16

Dead

340x8
385x6
435x6

That was all this morning, life is catching up with me.

 

[Jake 99]

6 June 16 **deload**

Squat

265x5
285x5
300x5

DONE

 

[Jake 99]

7 June 16 **Deload**

Strict

115x5
125x5
135x5

Seated press

135x20
135x15
135x5

1 arm row

110x20
110x20

Side lat

45 reps
35 reps

Face Pulls

20

 

[Jake 99]

8 June 16

Clean and press

135x10
155x10
175x10

just moving this morning.

 

[Jake 99]

10 June **deload**

Incline

155x5
170x5
185x5

Bent Row

225x15
225x15
225x10

CGBP

225x12

 

[Jake 99]

12 June 16

Front Squat

135x8
225x5

Squat

275x8
315x8
355x10
355x8

Front Squat

225x8
225x8
225x8

Belt squat

90x20

13 June 16

Strict

125x8
140x8
160x9
160x7

Seated press

155x12
175x6
175x6
155x10
155x6

1 arm row

110x20
110x20

Side lat

25x20/15x20
25x15/15x15
25x10

Face pulls

20, 20, 20

Pull ups

15
12
7

 

[Jake 99]

15 June 16

Dead

315x8
350x8
395x12
395x4

Snatch High pull

225x3
225x3
225x3

Good Morning

225x8
225x8
225x8

 

[Jake 99]

16 Jun 16

Incline

160x8
185x8
215x10
210x10

bent row

225x10
275x12
275x12
275x10

CGBP

230x11
230x9
230x7
230x5
230x5

Pull up

45x8
45x7,1
45x8,2
25x10
25x9

 

[Jake 99]

21 June 16
Front Squat
135x8
225x5

Squat
290x6
335x6
375x10
375x6

Front Squat
225x6...that's all, just ran out of gas but happy with the squatting.

 

[Jake 99]

22 June 16

Strict
135x6
150x6
170x8
170x3

Seated DB
70x8
70x8
70x8

1 Arm Row

110x20
130x10

Side Lat

25x20/15x10
25x10/15x10

Face pulls

50x15
50x15
50x15

Pull ups

15, 6

 

[Jake 99]

23 June 16

Deads

325x6
375x6
425x10
425x6

Snatch high pull
225x5...groin cramp...that was all really dehydrated and kind of a punk.

 

[Jake 99]

24 June 16

Incline
175x6
205x6
225x10
225x8

This was a long week, looking forward to the weekend.

 

[Jake 99]

27 June 16

Squat

225x8
315x8
355x6
395x8
395x6

Front Squat

225x8
225x6

Goblet Squat

45x30

Evening session:

Farmers walk
110x80 yards
Lunge
BWx12
Sit ups
45x10

Did all as a superset, completed 6 rounds.

 

[Jake 99]

28 June 16

Standing Press

150x8
160x6
180x4
180x3
180x3

Seated Press

155x10
175x6
175x7

1 Arm Row

110x20
110x10

Side Lat

25x15, 15x15
25x12, 15x12

Face Pull
15, 15, 15

Pull ups

15
12

 

[Jake 99]

29 Jun 16

Clean and press

135x10
155x10
175x10 ...7 minutes for all of it, not a great time but a good start

Dip/Curl/jump rope

8/8/1 min x 6 sets

 

[Jake 99]

6 July 16 ****deload****

front squat

135x8
225x5

squat

265x8
285x8
305x8

front squat

225x8
225x8
225x4

snatch RDL/goblet

225x10/45x15
225x10/45x15

 

[Jake 99]

7 July 16 ***Deload***

Incline
160x8
175x8
185x8

Flat Bench (first time with anything other than close grip in years)
225x8
225x8
225x8
225x6
135x10
135x4

Band flies
15
12
12
12

face pulls/abs

20/20
20/20

 

[Jake 99]

8 July 16

Dips/curl
bwx10/45x10
45x8/75x8
90x8/95x8
125x6/115x8
90x10/95x8
45x17/75x8
bwx20/75x8

Skull/curl

75x12/75x10, x3 sets

ex/curl
20/20 x3 sets

 

[Jake 99]

10 July 16

Dead

315x8
360x8
410x10

Pull up

+50x8
+50x8
+50x5/25x4
+25x8

Bent Row

225x10
275x10
275x8

1 Arm row
110x12
110x10
110x10

GM/ab wheel

15/12
15/12

PM
Ruck +45, 32 min

 

[Jake 99]

11 July 16

Standing

125x8
145x8
165x7, 3

Seated DB

70x8
80x8
90x5, 3

Side lat

30x15/10x15
30x10/15x10
35x8/15x7/10x5

Face pulls
15, 12, 12, 12

Shrug/shoulder flies

100x10/15x10
100x10/10x10

 

[Jake 99]

12 July 16

Squat
280x8
320x8
365x8

Front Squat

225x8
225x8
225x6

Snatch grip RDL/tempo goblet

225x8/45x15
275x8

 

[Jake 99]

13 July 16

Incline

165x8
195x8
220x10

Flat bench

225x8
225x6
225x5
225x5
225x5

Incline Fly

50x10
60x8
60x8

face pulls
12, 12, 12