JaJL log

[JaJL]

9/11/2019
A. Squat w/ chains: 290x4, 300x4, 315x4, 295x4x2 (bar weight)
B. Sling shot bench: 225x5, 235x5, 240x5, 225x5x2
C. CG Incline Bench: 150x7, 160x7x3

Had to rush the session a little bit. Squats felt good, all benching seems to be suffering this week a bit.

[JaJL]

9/12/2019
A. Pause Deadlift: 375x4, 395x4, 415x4, 390x4x2
B. CGBP: 135x22,5,5,5,4
C. DB Row: 90x20,5x5

Real quick session today (~30 minutes from the first deadlift set to walking out the gym)

[JaJL]

9/16/2019
A. Squat w/ belt: 435x1, 390x4
B. 1ct Pause Bench: 240x1, 220x4
C. 3ct pause bench: 170x6, 175x6x2

Glad I planned on this week being low stress, felt like I had very little body awareness today

[JaJL]

Well crap.. kind of bummed, I won't be able to do the meet I wanted to do in November. Took the past 2 days off trying to figure out what my next "plan" will be and taking care of some school stuff.

9/19/2019
A. Pause Squat: 245x6x5, 255x5x2, 270x10
B. Bench: 145x8x4, 155x6x2, 165x12
C1. Hammer curl: 40x15x2
C2. OH Tricep Extension: 65x15x2

Very easy session, done in ~45'.

[JaJL]

Going to be playing around with the "CAP3" template from reddit for a little while based on a recommendation from a friend. The template is set up for 5-6 sessions/week in a Push-Pull-Legs type split with a lot of lower intensity volume and Primary/Secondary AMRAP sets driving load progress over the 3 week cycles.

CAP3 Cycle 1 Week 1 Session 1
A. 1ct Pause Bench: 175x4x4, 180x4x2, 185x9 (2-2:30 rest between sets)
B. Close Grip Bench Press: 150x20, 135x15,13,9,7. Did first set, took ~1:45 break, then the other sets were EMOM. Had my training max set a little low (goal for the first set was 10-15 reps) but holy pump.
C1. Preacher Curl: 100x12, 90x15, 80x12
C2. Cable Face Pull: 60x20x3

[JaJL]

CAP3 C1W1D2
A. Deficit deadlift: 325x5x4, 335x4x4, 350x4
B. DB Row: 110x20,16,14
C1. Wide Grip Lat Pulldown: 130x15,16,16
C2. V bar tricep extension: 70x20,19,16
D. Decline sit ups (controlled eccentric): 18,15,16

[JaJL]

CAP 3 Cycle 1 Week 1 Day 3
A. Squat: 305x3x4, 320x3x3, 330x3
B. DB Press: 55x9, 50x8,6,5,4 EMOM
C. Leg Extension: 180x20,5,5,5,5
D. DB Single Leg RDL: 45’sx10x3
E. Lateral Raise: 25x20,5,5,5,3

[JaJL]

Haven't done anything serious in the past couple weeks. Had a couple tweaks/aches so I pretty much just went into the gym 3-4 days per week and did some "bro" stuff and had fun, it was worth it and I feel more refreshed to do something more focused now.

10/14/2019
Squat w/ belt: 340x5,350x5, 360x5x2
Bench Press: 200x5, 205x5, 210x5x2
2ct Pause Deadlift: 365x4, 385x4, 395x4

[JaJL]

10/15/2019
Incline Treadmill: 25’ @3.3 speed and 7 incline
Chin Ups (7’): 10,5,5,5,5,4
Plank (7’): 4:45 total

[JaJL]

10/16/2019
Press w/ Belt: 130x5x2, 135x5x2
303 Tempo Squat: 240x8, 250x8, 260x8x2
Pendlay Row: 185x8, 195x8, 200x8, 210x8

[JaJL]

10/18/2019
Conventional deadlift: 415x5, 430x5, 445x5... aaaaand tweaked by low back on the last rep...
Tempo Deadlifts: 45,95,135,225x a bunch
CGBP: 185x4, 200x4, 205x4x3

[JaJL]

Current Goals
1. Stick with my chosen program for the 12 week duration. I think part of my consistency problems this year stem from overshooting RPE on RTS/BBM style templates, burning out in a couple weeks, then switching programs. I am going to be using a newer GZCL template that uses a bit of linear periodization combined with his RPE-type method. I am not going to explicitly track e1rm or anything; just going to attempt to add weight as reps drop and if for some reason I can't, attempt to push the back off set volume.

2. Cut until 12/21. I started a fat loss diet 2 weeks ago and want to keep the momentum going. Goal for now is to lose ~1.3-1.5 lbs/week. Down 5 lbs since starting and waist is down 1" (currently at 34") so that is going well so far. Goal for the end of my diet is <200# and/or waist <33".

10/20/2019
A. Bench Press: 190x10@ 'moderate', 190x5x4
B. Legs up bench press: 155x10@'easy-moderate', 155x5x4
C1. DB Shoulder Press: 40x17,10,10
C2. DB Lateral Raise: 25x15,15, 20x18 (technique was getting really sloppy in the second set; going to do all 3 sets @20 next week)
D1. Rear Delt Flye: 120x18,12,12
D2. V Bar Tricep Pushdown: 77x18,13,13

[JaJL]

10/21/2019
A. Squat: 330x10@ moderate, 330x5x4
B. RDL: 275x10@easy, 275x5x5
C1: Leg Press: 365x15x3
C2: DB Row: 85x15x3
D1: Leg Extension: 160x20x3
D2: Hamstring Curl: 160x20x3
D3: Hammer Curl: 30x20,17,15

[JaJL]

10/23/2019
T1. Leg up Bench: 210x3 @ moderate, 210x1x3
T2a. 3ct Pause Bench: 185x6@ moderate, 185x3x4
T2b. Lat Pulldown: 130x18, 145x15,12,14,13
T3a. DB Curl: 40x10,9,7
T3b. DB OH Tricep Ext: 70x12,12,10
T3c. DB rear delt flye: 15x20x3

[JaJL]

10/24/2019
T1. Back Squat: 375x5 @easy-moderate, 375x1x5
T2a. Front Squat: 245x7 @easy-moderate, 245x4,4,3,3
T2b. DB Step Up: 45'sx10,5,5,5,5
T3. 10' Circuit of Chins, legs raises and back extensions

[JaJL]

10/25/2019
A. Bench Press: 220x5@moderate-hard, 5 singles
B1. Legs Up Bench: 175x7@moderate, 4,4,3,3
B2. Cable Facepull: 47x20, 53x20, 57x20x3
C1. LTE: 90x10@moderate, 5,5,5,5
C2. Lateral Raise: 20’sx20x5

[JaJL]

Life was REALLY hectic the past month and I've been rehabbing some weird tendonitis/bursitis type thing in my glute so haven't really updated this log in a while. When the glute thing started coming on I changed programming (cough, again, cough) but have been consistent with everything since then which is a plus lol. The issue seems to be about 80-90% better so hopefully can start having fun lifting again.

12/3/2019
Deadlift: 405x6, 415x6, 430x6x2@8
Press: 115x6, 125x6, 130x6x2@8-8.5
Leg Press: 365x18,5,5,4

[JaJL]

12/4/2019
Treadmill: 30' @3.7 mph average w/ 4.5 degree incline
Mid-Grip Lat Pulldown: 130-145 x 12-20@7-8 x 6 sets in 7 minutes
Plank: 7' Density block, first "set" @ 1:45
Hammer Curls: 40x12@8-9, 40x12@9 x 2

[JaJL]

12/5/2019
SSB Squat: 265x8@6, 275x8@7, 285x8@7.5, 285x8@8, 285x8@7.5
CGBP: 170x8@6, 175x8@7, 180x8@8, 180x8@7.5, 185x8@8.5
DB Press: 42.5x15@9, 42.5x3,3,3,2; myoreps

Unsure of SSB squat bar weight so counted it as 45# for tracking purposes.

[JaJL]

12/6/2019
RDL: 295x8, 305x8, 315x8x3@~8.
Incline Bench Press: 165x8x2, 170x8x3@~7.5-8
Barbell Row: 185x20,5x5. Myoreps