Training log
- Thread starter Jake 99
- Start date
Jake 99
Living the dream!
Thanks...trying some new things in the New Year and training around my expanded family.
Happy New Year to you!
Jake 99
Living the dream!
7 Jan 2012
deads
385x5
440x3
495x1
545x1 (belt...flew up)
585x0...horrible set up, my chest was over the bar...just bad...ran out of time, really wanted to get my deads back up!
treadmill 20 min, incline 10, speed 3.3
GRH/45 degree ex/sit ups
8/10/20lbx15, x3 sets
deads
385x5
440x3
495x1
545x1 (belt...flew up)
585x0...horrible set up, my chest was over the bar...just bad...ran out of time, really wanted to get my deads back up!
treadmill 20 min, incline 10, speed 3.3
GRH/45 degree ex/sit ups
8/10/20lbx15, x3 sets
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Jake 99
Living the dream!
8 Jan 2013
med ball throw (prone)
3, x5 sets
Strict
160x5
180x3
200x5
log
220x2
220x2
220x3...kept getting dizzy on the 3rd rep, breathing on the clean
plyo push ups/fat grip pull ups
5/10, x3 sets
1 arm ring rows
7, 6, 6
curl/ex/band pull apart/crunch
100 reps for each
treadmill 20 min, incline 10, speed 3.3
Dips/curl/side lat
15/10/15, x3 sets
med ball throw (prone)
3, x5 sets
Strict
160x5
180x3
200x5
log
220x2
220x2
220x3...kept getting dizzy on the 3rd rep, breathing on the clean
plyo push ups/fat grip pull ups
5/10, x3 sets
1 arm ring rows
7, 6, 6
curl/ex/band pull apart/crunch
100 reps for each
treadmill 20 min, incline 10, speed 3.3
Dips/curl/side lat
15/10/15, x3 sets
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Jake 99
Living the dream!
11 Jan 2013
CGBP
240x5
275x3
305x5
225x17,3
Bent Row/shrugs
240x5/5
275x3/3
305x6/15
225x20/20
Dirty 400
curl/face pull/ab pull down/push ups
25/25/25/25 x4 sets (400 total reps)
treadmill 20 minutes, incline 10, speed 3.3
face pulls/curls/side lats
15/10/15, x3 sets
CGBP
240x5
275x3
305x5
225x17,3
Bent Row/shrugs
240x5/5
275x3/3
305x6/15
225x20/20
Dirty 400
curl/face pull/ab pull down/push ups
25/25/25/25 x4 sets (400 total reps)
treadmill 20 minutes, incline 10, speed 3.3
face pulls/curls/side lats
15/10/15, x3 sets
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Jake 99
Living the dream!
21 Jan 2013
deads
340x5
385x5
450x10
front squat
245x5
245x5
245x5
GM/jump complex
275x3/1 x5 sets
kettlebell swings
20 x3 sets
22 Jan 2013
prone throws
x3, x5 sets
strict press
140x5
160x5
180x9
log
220x4
220x4
plyo push ups/pull ups
5/10, x3 sets
1 arm ring rows
5,8,8
curl/ex/band pull apart/crunch
25/25/25/25 x4 sets
deads
340x5
385x5
450x10
front squat
245x5
245x5
245x5
GM/jump complex
275x3/1 x5 sets
kettlebell swings
20 x3 sets
22 Jan 2013
prone throws
x3, x5 sets
strict press
140x5
160x5
180x9
log
220x4
220x4
plyo push ups/pull ups
5/10, x3 sets
1 arm ring rows
5,8,8
curl/ex/band pull apart/crunch
25/25/25/25 x4 sets
22justin82
Addicted to Softballfans
lol you realize you got two different accounts going on here?
Jake 99
Living the dream!
Realized yesterday when I logged into the old one on accident!
Jake 99
Living the dream!
So for the first time ever, I have a plan for the entire year...going to try really hard to stick to it. If anyone has any advice/inputs I'm all ears.
1 Jan – 31 Mar – increase power output – primary exercises – box jump, push jerk, speed dead, box squat, banded bench, jumps, sprints – all done between 40-60% of max 1-2 reps, 5-10 sets
Monday
Dead 5/3/1
Front squat 5x5
GM x3/Jump complex (depth/over bench/broad)
Tuesday
Med ball drops x3, x5 sets
Strict 5/3/1
Log clean and press each AMRP x3 sets
Plyo pushups/fat grip chins 10/5, 3 sets
1 arm ring rows AMRP x 3sets
Ex/curl/crunch/band pull apart 25/25/25/25 (100 total reps)
Thursday
Box jump x2, x6 sets
Squat 5/3/1
20 rep squat
Speed dead (50%+ bands)/fat grip pull ups 1/3 x 10 sets
Friday
CGBP 5/3/1
20 rep bench
Bent row/shrugs match bench weights and reps
incline/curls/face pull/ab pull down 25/25/25/25 (100 total reps w/bands)
1 Apr – 30 Jun – weight loss/muscular endurance – primary exercises – strict, dead, squat, clean and press, bench/incline – all done between 60-75% of max for 8-15 reps, 4-5 sets
Monday
Deads (deficit) 5/3/1
Front squat 8-10, x4 sets
Box squat (75%) x3/ Depth/vertical w/med ball
Tuesday
Med ball drops x3, x5 sets
Strict 5/3/1
Clean and press x5, x4 sets x1 AMRP
fat grip chins 10, 3 sets
1 Arm row x 10-12, x3 set
Ex/curl/band pull apart 25/10/25 (100/40/100 total reps)
Thursday
Box jump (weighted) x2, x6 sets
Squat 5/3/1
Squat (65%) 10-12, x4 sets
Speed dead (60%+bands)/fat grip pull ups 1/3 x 10 sets
Friday
Incline 5/3/1
Bench (65%) 10-12, x4 sets
Bent row/shrugs match bench weights and reps
Ex/curls (100 total reps w/bands)
Face pulls (100 total reps)
1 July – 31 Sept– increase static strength – primary exercises – GM, lunge, push press, def dead, Front squat, and incline bench – all done between 80-90 % of max for 1-3 reps, 5-8 sets
Monday
Dead 5/3/1
Front squat (80%) x2, x6 sets
GM (80%) x3/one leg box jump
Tuesday
Med ball drops x3, x5 sets
Strict 5/3/1
Push press (80%) x2, x6 sets
fat grip chins 10, 3 sets
1 Arm row x 6, x3 set
Ex/curl/band pull apart 25/10/25 (100/40/100 total reps)
Thursday
Box jump x2, x6 sets
Squat 5/3/1
Box Squat (80%+ bands) 2, x4 sets
Speed dead (65%)/fat grip pull ups 1/3 x 10 sets
Friday
CGBP 5/3/1
Incline (80%) x5, x4 sets
Bent row/shrugs match bench weights and reps
Ex/curls (100 total reps w/bands)
Face pulls (100 total reps)
1 Oct -31 Dec – repeat power phase.
1 Jan – 31 Mar – increase power output – primary exercises – box jump, push jerk, speed dead, box squat, banded bench, jumps, sprints – all done between 40-60% of max 1-2 reps, 5-10 sets
Monday
Dead 5/3/1
Front squat 5x5
GM x3/Jump complex (depth/over bench/broad)
Tuesday
Med ball drops x3, x5 sets
Strict 5/3/1
Log clean and press each AMRP x3 sets
Plyo pushups/fat grip chins 10/5, 3 sets
1 arm ring rows AMRP x 3sets
Ex/curl/crunch/band pull apart 25/25/25/25 (100 total reps)
Thursday
Box jump x2, x6 sets
Squat 5/3/1
20 rep squat
Speed dead (50%+ bands)/fat grip pull ups 1/3 x 10 sets
Friday
CGBP 5/3/1
20 rep bench
Bent row/shrugs match bench weights and reps
incline/curls/face pull/ab pull down 25/25/25/25 (100 total reps w/bands)
1 Apr – 30 Jun – weight loss/muscular endurance – primary exercises – strict, dead, squat, clean and press, bench/incline – all done between 60-75% of max for 8-15 reps, 4-5 sets
Monday
Deads (deficit) 5/3/1
Front squat 8-10, x4 sets
Box squat (75%) x3/ Depth/vertical w/med ball
Tuesday
Med ball drops x3, x5 sets
Strict 5/3/1
Clean and press x5, x4 sets x1 AMRP
fat grip chins 10, 3 sets
1 Arm row x 10-12, x3 set
Ex/curl/band pull apart 25/10/25 (100/40/100 total reps)
Thursday
Box jump (weighted) x2, x6 sets
Squat 5/3/1
Squat (65%) 10-12, x4 sets
Speed dead (60%+bands)/fat grip pull ups 1/3 x 10 sets
Friday
Incline 5/3/1
Bench (65%) 10-12, x4 sets
Bent row/shrugs match bench weights and reps
Ex/curls (100 total reps w/bands)
Face pulls (100 total reps)
1 July – 31 Sept– increase static strength – primary exercises – GM, lunge, push press, def dead, Front squat, and incline bench – all done between 80-90 % of max for 1-3 reps, 5-8 sets
Monday
Dead 5/3/1
Front squat (80%) x2, x6 sets
GM (80%) x3/one leg box jump
Tuesday
Med ball drops x3, x5 sets
Strict 5/3/1
Push press (80%) x2, x6 sets
fat grip chins 10, 3 sets
1 Arm row x 6, x3 set
Ex/curl/band pull apart 25/10/25 (100/40/100 total reps)
Thursday
Box jump x2, x6 sets
Squat 5/3/1
Box Squat (80%+ bands) 2, x4 sets
Speed dead (65%)/fat grip pull ups 1/3 x 10 sets
Friday
CGBP 5/3/1
Incline (80%) x5, x4 sets
Bent row/shrugs match bench weights and reps
Ex/curls (100 total reps w/bands)
Face pulls (100 total reps)
1 Oct -31 Dec – repeat power phase.
Jake 99
Living the dream!
the twins are fantastic, growing like weeds! Sleep is getting more regular too. Thanks for asking.
5 Feb 2013
Prone throw
x3, x5 sets
strict press
160x5
180x3
205x4
Log
220x2
220x2
220x6
ballistic push ups/pull ups
3/10, x3 sets
curl/ex/band pull apart/crunch
25/25/25/25 x 4 sets
Treadmill, 23 min intervals
CSR
x10, x4 sets
Dips
10, x3 sets
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