Training log

[Jake 99]

18 July 16

Dead

335x6
385x6
430x6 set up was just not right today

Pull ups

+50x8
+50x7
+50x6/25x4
+25x8/bwx6

Bent Row

225x10
225x10
225x10

1 arm row

110x12
110x10
110x10

GM/ab wheel/pull downs

15/10/12
15/10/12

 

[Jake 99]

19 July 16

Standing press

135x6
155x6
175x7

Seated press

155x8
175x8
185x8
185x6

Side Lat

25x20/15x10/10x10
25x15/15x15/10x10

Rear lat

15x10
15x10
15x10

band upright row/shrug/shoulder flies

12/225x10/10x10
12/225x10/10x10

 

[Jake 99]

20 July 16

Squat

290x6
325x6
385x6

Front squat

225x8
225x8
225x8

Snatch grip RDL/split squat

225x10/45x10
225x10/45x10

21 July 16

Incline

185x6
205x6
230x9, 4

Bench

225x8
225x8
225x8
225x8

Incline Fly

15, 15, 15

1 arm incline/face pull/HLR
10/15/10
10/15/10

 

[Jake 99]

25 July 16

Dead

360x8
410x6
455x5

Pull ups

+50x8
+50x8
+50x4/+25x5
+25x6/bwx5

Bent Row

225x10
225x10
225x10

GM/ab wheel/pull ups

15/10/5
15/10/5
15/10/5

26 July 16

Standing press

155x8
165x6
185x5

Seated Press

155x8
175x8
185x6

Side lat

25x20/15x10/10x10
25x15/15x10/10x10

Rear lat

15x12/10x10
15x12/10x10
15x12/10x10

upright row/shrug/shoulder fly

12/275x10/10x10
12/315x10/10x10
12/315x10/10x10

 

[Jake 99]

27 July 16

Squat

320x8
360x6
405x4

That was all for this morning...I can make a lot of excuses but it was not a bad session, will do some accessory work this evening.

 

[Jake 99]

28 July 16

Incline

195x8
225x6
245x7

Flat

225x6
225x8
225x8

Incline Fly
15, 15,15

1 arm incline/face/knees to elbows

60x10/15/10
60x10/15/10

 

[Jake 99]

The next 60 days will be an accumulation phase.

31 July 16

Dead

315x5
325x5
355x5, 5, 5, 5, 5

Pull ups

+50x8
+50x7
+50x5/+25x5
+25x8/bwx7

Bent row

225x15
225x15

GM/ab wheel/chin

15/10/8
15/10/8

1 Aug 16

Standing press

152x5
135x5
145x5, 5, 5, 5, 5

Seated press

155x8
175x8
185x6/95x15

DB upright row/side lat

45x12/15x15, 10x10
45x12/15x15, 10x10
45x12/15x15, 10x10

rear lat/shrug/shoulder flies

15x12/275x10/10x10
15x12/275x10/10x10

 

[Jake 99]

2 Aug 16

Squat

275x5
295x5
315x5, x5, x5, x5, x5
225x20
225x20

Will most likely do some accessory work this evening.

 

[Jake 99]

3 Aug 16

Incline

165x5
175x5
195x5, x5, x5, x5, x5
195x12/135x15

 

[Jake 99]

8 Aug 16

Dead

325x8
370x8
420x5, x5, x5, x5, x5

Pull up

50x7
50x6/25x4
25x8
bwx10
bwx8

Bent Row

225x15
245x15

9 Aug 16

Strict

135x8
150x8
170x5, x5, x5, x5, (x4/135x5)

upright row/side

45x12/15x15; 10x10
45x12/15x15; 10x10
45x12/15x15; 10x10

rear lat/shrug/shoulder flies

15x15/275x10/10x10
15x15/275x10/10x10
15x15/275x10/10x10

 

[Jake 99]

9 Aug 16

Squat

285x8
330x8
375x5, x5, x5, x5, x5
225x20

Started too late this morning and that's all I had time for.

 

[Jake 99]

10 Aug 16

Incline

175x8
195x8
225x5, x5, x5, x5, x5
185x10
185x10
185x10/135x10

Face pull/abs
15/10, x3 sets

 

[Jake 99]

14 Aug 16

Dead

345x6
395x6
445x3, x3, x3, x3, x3

Pull up
50x8
50x6
25x8
25x7
bwx11

Bent Row

245x15
245x12/225x8/135x12

GM/Ab wheel/pull up
15/10/5
15

15 Aug 16

Strict

145x6
160x6
180x3, x3, x3, x3, x5/155x4/135x5/barx12

upright row/side lat

45x12/15x15, 10x10
45x12/15x15, 10x10
45x12/15x10, 10x10

Rear Lat/shrug/shoulder flies

15x15/275x10/10x10
15x15/275x10/10x10
15x15/275x10/10x10

Abs/face pull

10/15
10/15
10/15

 

[Jake 99]

16 Aug 16

Squat

225x8
315x6
355x6
395x3, x3, x3, x3, x5
Cardio
225x20
225x20, 135x15

 

[Jake 99]

17 Aug 16

Incline

185x6
210x6
235x3, x3, x3, x3, x7
185x10
185x10
185x10, 135x8

Incline Fly
15
15

ab roller/face pulls/dips

10/20/15
10/20/15
10/20/15

 

[Jake 99]

18 Aug 16

Lunge/1 leg RDL
90x10/90x10, x3 sets

Step up/RDL
90x10/225x10, x3 sets

Split squat/GM
90x10/45x15, x2 sets

 

[Jake 99]

21 Aug 16

Deads

370x8
420x3
470x1, x1, x1, x1, x3

Pull ups

+50x10 (PR?)
+50x7
Bwx15
BWx10

22 Aug 16

Standing press

160x8
170x6
190x1, x1, x1, x2, (x4, 160x4, 135x5, barx15)

upright row/side lat

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

rear lat/shrug/shoulder flies

25x10, 15x10/275x10/10x10
25x10, 15x10/275x10/10x10
25x10, 15x10/275x10/10x10

 

[Jake 99]

23 Aug 16

Squat

330x8
375x6
415x1, x2, x2, x2, (x3, 315x8, 225x12)

That's all this morning...really doesn't look like much!

 

[Jake 99]

24 Aug 16

Incline

195x8
225x6
250x3, x3, x3, x3,
250x4, 225x4, 185x8
185x10
185x10
185x8, 135x12

Ab wheel/face pull/dips

10/20/15, x3 sets

 

[Jake 99]

25 Aug 16

Belt squat/RDL

90x15/225x10
160x15/275x8
160x15/275x8

Walking lunge/1 leg dead

90x10/90x10
90x10/90x10....cramps in my groin...not pleasant.

 

[Jake 99]

28 Aug 16

Deads

330x8
370x8
430x5, x5, x5, x5, x6

Pull ups

+60x8
+60x6
bwx16
bwx10

Bent Row

245x15

29 Aug 16

Strict

135x8
155x8
175x5, x5, x5, x5, (x5, 155x4, 135x5, 45x12)

up right/side lat

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

Rear Lat/shoulder flies

25x10, 15x10/10x10
25x10, 15x10/10x10
15x12/10x10

 

[Jake 99]

30 Aug 16

Squat

135x8
225x8
315x8
340x8
385x5
385x5...today sucked. Could not find the groove.

 

[Jake 99]

31 Aug 16

Incline

185x8
205x8
230x5, x5, x5, x5, x5
185x10
185x10
185x10, 135x8

Ab/Face/dips

10/15/10
10/15/10
10/15

 

[Jake 99]

Last week was good, but didn't log anything

11 Sept 16

Dead

380x8
430x6
480x1, x2
500x1
480x2, x3

Pull ups

60x7
60x5
60x5
BWx16
BWx14

Bent row

225x15
225x15

Ab wheel/Jake Row

10/45x12
10/45x12

12 Sept 16

Press

160x8
180x6
195x2, x1, x1, x1, (x2, 145x7, 95x8)

Upright row/side lat

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

Rear lat/shrug

45x10, 15x10/45x12, x3 sets

 

[Jake 99]

13 Sept 16

Squat

340x8
385x6
430x2, x2, x2...something twinged in groin, decided to stop. Squats felt amazing today up until the twinge too!

 

[Jake 99]

14 Sept 16

Incline

200x8
230x6
255x3, x3, x3, x3, x3
185x10
185x10
185x10, 135x10

 

[Jake 99]

19 Sept 16 ** delaod week **

Dead

315x5
335x5
365x5, x5, x5, x5, x5

Pull up
bwx18, x12, 10

Bent Row

225x10
225x10

 

[Jake 99]

20 Sept 16 **deload**

Standing press

125x5
135x5
145x5, x5, x5, x5, x5

Upright row/side lat
45x10/25x8, 15x8, x3 sets

Rear lat/shrug

45x10, 15x10/45x10 x3 sets

21 Sept 16

Squat

225x5
315x3
405x1
460x1
480x1, PR

my all time best squat is 500 but I was 250ish when that happened. This morning I was 223, so a little over double body weight.

 

[Jake 99]

22 Sept 16

Incline

165x5
185x5
195x5, x5, x5, x5, x5
185x10
185x10

ab wheel/face pull/band fly

10/20/15
10/20/15

 

[Jake 99]

25 Sept 16

Deads

340x8
380x8
440x5, x5, x5, x5, x5

Pull up
+60x6, 6, 5
BWx13, 10

Bent row

235x15
235x15

26 Sept 16

Strict

140x8
160x8
180x5, x5, x5, x5
145x8, 95x8

Upright row/side lat

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