Jugrock's Felled Tree

[Jugrock]

Welcome! (Updated 10/2018)

Me: 45, 5'11", 210, male. I've been lifting a few years, but rarely have stayed consistent enough to actually get strong. I'm also mostly a forum lurker.

Best lifts: S/B/D/P 350, 216, 395, 145 (Updated 10/18)

Current programming: Baker Barbell Club, although I don't stay current. I pick a cycle and run it.

Log (09/19/17)
Bench Press 190x2, 195x2x2
Pushups 10x4 Tried dips, but they don't work well for me.
BB curls 75x6x3, 75x9, 65x15, 65x11

[Jugrock]

09/21/17
Deadlift 355x2x3 w straps. Could have been 360.
Front squats 185x3, 170x6, 155x8 First time I've ever done FS, so these weren't as heavy as they could have been. Probably @ RPE 7.5
GPP 2 rounds
15 Right leg weighted (52 lbs) step-ups
15 36 lb kettlebell swings
15 Left leg step-ups
15 Roman Chair leg lifts

[BenM]

Welcome to the dark side!

[Jugrock]

01-15-2018 Monday @ home
Re-started the Baker Barbell Club after a period of 4-day hybrid TM that worked well for my bench but not much else. I’m going to run the Basic Barbell track to get my squats and deadlifts back to PR territory. My upper body lifts are doing well (for me), but I'm way behind on lower body lifts due to a bunch of issues.

Squats 250x8x3@7 These were better than most recently. I think my knees traveled forward properly, but video still showed me squatting to the right. The video was off-center too, though, so I can’t be sure. Since I haven't been logging here, I'll fill in the missing information: Several months ago I started noticing a deep ache in my right hip after squatting but just figured I was getting old and needed to deal with it. Well, I finally video'd myself to check my form and found I was shifting my weight almost 90% to the right side as well as keeping my shins too vertical. I let it go so long it's very difficult to fix without real-time coaching. I get my kids to help from time to time, as all they need to do is tell me when I'm crooked. I've been able to fix the knees forward issue easily, but not the crooked issue. Now to get these straight and 100 lbs heavier.

Bench press 170x8x3 @8.5-9.5 Benching two days ago, pressing yesterday and now benching again today had me fatigued, I think. The first set was at most@8.5 (so just about right...maybe a bit heavy) but I barely got the bar racked on the last rep of the last set.

BB Rows 135x10x3@5-6 Stayed very light to work on form and because I haven't done them for weeks to months.

DB Incline press (36x2)x10x3@7 How does everybody record dumbbell exercises? Total weight per rep or individual dumbbell weight?

Lesson #1 Get busy and lift. This took 1:45 and I set timers between lifts to avoid long rest times. But occasionally I got distracted and did other crap. My new Google home mini makes rest timing easy, something I've never really done before. I just have to push the pace during warmups and between exercises and be disciplined about distractions (kids, wife, work phone, etc.).

[Jugrock]

I should really log somewhere public and not be a total lurker.

L Squats 225x5x3 @<6? unbelted, short rest
H BP 175x8x3 @9 +5lbs on heavy 8s this cycle
Rack pulls 330x8 @8, 305x8x2@ 7.5 w/straps
Accessories: n/a, hungry & lifting partner left to get our sons from baseball practice.

[Jugrock]

Squat 245x8x3 @7? I'm glad I'm not really using RPE but just trying to learn to gauge it for future possible use. Anything >=8 seems to make sense, anything <8 is ??
Press 110x10x3 @ 9.5 Holy bodybuilding pump. +5 lbs since last 8-10 rep press workout. I probably should have cut these off at 8 or 9 reps, but once I got 10 on the first set I wanted to try for the other two.
Chins 4,4,5,4,3 I've developed a little body English on these, but not a full kip. Once I can get 10 or so, I'll work to be more strict.
LTE 75x10,8.8 Shoulders/tris were fried by this point.

[Wilhelm]

Nice pressing, @Jugrock
I left off with 8s last time i was pressing.

[Jugrock]

Thanks, @Wilhelm !

Squat 295x5x3 @9.25 +10lb on 5s
BP 190x5x3 @9 +3 lb on 5s, 3x5 PR
DL 340x5 @8.5
Accessories N/A, wiped out.

[Jugrock]

02/15/18
L Squats 235x5x3 @<7, short rest
H Press 123.5x5x3@9 PR 110x12@8.5
Chins 5,4,4,4,
DB Seated Press (36x2)x10x3
DB Curls (26x2)x10x3

[Jugrock]

02/17/18
Box squat 165x5 185x5 205x5 225x5 245x5 265x5 last two sets belted. Maybe @7.5 for last set?

CGBP 155x10x3 @9 Program was 8-10 reps, I should have done these heavier.

M DL 320x5x3 @8
Accessories n/a ran out of time.

While Andy Baker's programming doesn't use RPE, his guide for weight selection hits the RPE ranges pretty well for me. Heavy days are ~@9, Medium days @8, Light days @lol.

[Jugrock]

02/19/18
Squat 325x2x3 @9+ +10lbs from last cycle

Press 135x2x3@9, 145x1@9.5 PR, 110x10 135 was my previous 1RM, so 3 doubles at 135 followed by a single at 145 made this a great day.

Chins 5,5,5,4,

Rear delt raise (26x2)x15,12, 10

Side delt raise (10x2)x15,15,15

[Wilhelm]

Great lifting, @Jugrock!
Congtratulations!

[Jugrock]

02/22/18
BP 207.5x2x3 @9, 145x15
DL 375x2x3 @9
Front squats 0x3x5 knee hurt too much on warm-up, and I was tired.

Super happy about progress. Tonight's DL for doubles was my previous 1RM, and I had more in me. The first set was probably @8. Bench press didn't go up 5 lbs like press, but it still went up 2.5 lbs. I'll take that any day.

[Jugrock]

10/14/18
Back to logging. I lifted consistently through April, missed all of May, most of June-August, and got back to lifting in September. I have a lifting buddy, but we both let a week off turn into two weeks into two months. I'm hoping some of y'all will bug me if you don't see me for awhile. I know I'll need to be a more active poster for people to know me. So here goes.

Cycle catch-up

10/02/18 Tuesday Bench Day
BP 216x1 1RM PR
BP 155x11,10,10
Inc BP 95x8x5

10/03/18 Wednesday Pulling Day
L Squat 245x3x3 (70%)
DL 315x1, 365x1, 385x1 1RM
2” Def DL 270x8x3

10/05/18 Friday Press Day
Press 135x1 (145F), 95x12,10,10
Chins 3,3,3,3
Pushups 10x3
Seated DB Curls 41x6, 36x8, 26x12x2

10/08/18 Sunday Squat Day
Squat 315x1, 225x8x3
RDL 135x15x3
Calf raises 135x20x3

10/10/18 Wednesday Bench Day
BP 185x6 160x8x4
IBP 105x10, 95x10x3
Rear delts 16x15x4
DB triceps 65x8, 45x10x3

10/12/18 Friday Pulling Day
DL 325x7
2”DefDL 290x6x3
Squats 190x10x3

10/13/18 Back & Bi Fun-day (unplanned "wod" w/wife)
BB rows 135x10,9,8,7,6,10,15
Chins
Seated DB Curls 16x15x10,9,8,7,6,10,15
Situps 10,9,8,7,6,5,5,5
50-yd sprint after each round

10/14/18 Sunday Press & Tri Day
Planned
Press 85%AMRAP, 75%x(5-8)x4
Side delts x15x5
CGBP 75,70,65,60% AMRAP sets
LTE 6x(6-8)

Actual
Press 115x7, 100x8x4
Side delts 10x15x5
CGBP 160x7, 150x10, 140x10, 135x10
LTE 65x8x5

I'm still catching up to PRs for squats and DL, but BP is going well. I really like the extra accessories in this cycle (Started as week 25 in Baker's Barbell Clu). I can see the difference in my appearance, and they don't wear me out like full- body workouts do.

[Wilhelm]

Welcome bacj, @Jugrock

If nothing else, your connective tissues had time to get a rest.

Glad you are liking the new stuff.

[Jugrock]

Thanks @Wilhelm. It's good to be back.

10/15 Squat Day @home
Squat 285x6, 250x6x4
2”Def SLDL 225x8x3
Calf raises 135x20x3

10/16/18 Bench Day @Crunch Fitness Tuscaloosa
BP 190x3, 170x6,5,4
IBP 75x10, 85x10x2, 95x10x2
DB Curls 30x8x3
Pushups 10x3
BB Curls 50x15x3
Notes: Although they have shitty 32mm bars, Crunch Fitness had 7 full platforms, bumpers, etc. Better than most globogyms. Forgot my chalk, though, so everything was slippery.

10/17/18 Unplanned Back Day @Crunch Fitness Tuscaloosa
Seated row 88x8, 110x8, 143x8x3
Lat PD wide grip 110x8x3
DB Shrugs 50x10, 50x15x3
CG Machine pull downs 70x10x3
Situps 15,15,10

10/19/18 Pull Day @home
Front Squats 135x3x3
DL 345x4
2"Def DL 315x5
Chins 3,3,3,3,2
DB Rows 26x20,20,15
Notes: Tired from a week of traveling and 6 hrs of driving today. I really need to do more front squats. They hurt my hip flexors, but I feel that they really help my t-spine better than anything else. Plus, they help my overall proprioception since I can't look at my feet like in lowbar

[Jugrock]

10/20/18 Press Day @home w/John
Press 120x6,4 110x6x4
Side delts 30x3 drop sets 15/15 with 10 lbs, 5 lbs Holy shoulder pump!
Pushups 10,10 (3 sets n/a)
LTE n/a

Short on time due to kids sports, but got in the important parts.

[Jugrock]

10/22/18 Bench Day @home

BP 205x2, 185x5x4 (95/85%)

DBIP 46x8x2, 51x8 Needed to go heavier

BB Curls 75x8x3 lighter than should have been

Pushups+DB Incline Curls superset
Set 1 12+(31x8), Sets2&3 12+(26x12)

[Jugrock]

10/23/18 Squat Day @home w/John

Squat 285x4, 245x6x4 (90/80%) Felt easy. My last 1RM was very low since I never do well on limited practice. Motor moron. These were probably @7-7.5.

2”Def DL 245x8x3 Also light. Maybe @8.

Calf raises 185x20x3 Had more balance issues than calf pump.