JonA's Training Log
Moderator: Chebass88
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Re: JonA's Training Log
2018-10-29
Barbell Squat
135x5, 225x5, 5, 5, 5, 5, H=115
Flat Barbell Bench Press
135x5, 185x5, 5, 5, 5, 5, H=118
Chin Up
5, 5, 5, H=0
Back at it again. Drove through 5 states in order to not shoot a mule deer. Had a blast anyway with my boys.
Barbell Squat
135x5, 225x5, 5, 5, 5, 5, H=115
Flat Barbell Bench Press
135x5, 185x5, 5, 5, 5, 5, H=118
Chin Up
5, 5, 5, H=0
Back at it again. Drove through 5 states in order to not shoot a mule deer. Had a blast anyway with my boys.
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Re: JonA's Training Log
2018-10-31
Flat Barbell Bench Press
135x5, 185x5, 225(65%)x5, 5, 5, 5, 5, H=237
SGDL
135x5, 225x5, 5, 5, H=93
I also did some light snatch and cleans, just for the hell of it, but didn't log it. Shoulders were pretty tight for the snatch, I'm thinking of starting to program in some as a warmup/mobility.
Flat Barbell Bench Press
135x5, 185x5, 225(65%)x5, 5, 5, 5, 5, H=237
SGDL
135x5, 225x5, 5, 5, H=93
I also did some light snatch and cleans, just for the hell of it, but didn't log it. Shoulders were pretty tight for the snatch, I'm thinking of starting to program in some as a warmup/mobility.
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Re: JonA's Training Log
2018-11-02
Barbell Front Squat
135x5, 185x5, 225(64%)x5, 5, 5, H=140
Flat Barbell Bench Press
135x5, 185x5, 225(65%)x5, 245(71%)x5, 5, 5, H=252
Reload week complete, starting a new cycle next week.
Barbell Front Squat
135x5, 185x5, 225(64%)x5, 5, 5, H=140
Flat Barbell Bench Press
135x5, 185x5, 225(65%)x5, 245(71%)x5, 5, 5, H=252
Reload week complete, starting a new cycle next week.
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Re: JonA's Training Log
2018-11-05
Flat Barbell Bench Press
135x10, 185x5, 225(65%)x8, 8, 5, 5, 5, H=288
SGDL
135x5, 235(62%)x5, 5, 5, 5, 5, H=179
Chin Up
5, 5, 5, H=0
Flat Barbell Bench Press
135x10, 185x5, 225(65%)x8, 8, 5, 5, 5, H=288
SGDL
135x5, 235(62%)x5, 5, 5, 5, 5, H=179
Chin Up
5, 5, 5, H=0
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Re: JonA's Training Log
2018-11-07
HBBS
135x5, 225(63%)x5, 275(77%)x5@7, 5@7, 5@7, H=332
Flat Barbell Bench Press
135x5, 185x5, 225(69%)x5, 255(78%)x5@8, 5@8, 3@6, 3, H=424
I'm going to switch things up a bit and try high bar for a while. No particular reason, just something else.
I'd planned on starting up programming cycle this week, but on second through decided to continue a 'reload' week after my 2 week hiatus.
HBBS
135x5, 225(63%)x5, 275(77%)x5@7, 5@7, 5@7, H=332
Flat Barbell Bench Press
135x5, 185x5, 225(69%)x5, 255(78%)x5@8, 5@8, 3@6, 3, H=424
I'm going to switch things up a bit and try high bar for a while. No particular reason, just something else.
I'd planned on starting up programming cycle this week, but on second through decided to continue a 'reload' week after my 2 week hiatus.
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Re: JonA's Training Log
2018-11-09
Barbell Front Squat
135x5, 225(67%)x5, 245(73%)x5@7, 5@7, 5@8, H=254
Flat Barbell Bench Press
135x5, 185x5, 225(69%)x5, 12@9, 245(75%)x3, 275(84%)x1@6, 295(90%)x1@8, H=415
Barbell Front Squat
135x5, 225(67%)x5, 245(73%)x5@7, 5@7, 5@8, H=254
Flat Barbell Bench Press
135x5, 185x5, 225(69%)x5, 12@9, 245(75%)x3, 275(84%)x1@6, 295(90%)x1@8, H=415
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Re: JonA's Training Log
2018-11-11
League Basketball
We lost 77-63. Second game of the season but first for me. Other team was a bunch of 20-something former D3 players who pretty much ran the court and shot 3's all day. Felt my age a bit by the second half. Half-court basketball conditioning at the YMCA does not translate to full-court transition basketball. Also: Dumb league rule - Dunking is a technical foul.
2018-11-12
Flat Barbell Bench Press
135x10, 185x5, 225(70%)x5, 235(73%)x5, 5, 5, 5, 5, H=439
Chin Up
5, 5, 5, H=0
HBBS
135x5, 225(63%)x5@7, 5@7, 5@7, 5, H=149
Weight/Target
231/210
Lots of fatigue in the hamstrings and lower back from ball the previous day, so I swapped some light HBBS for my usual Monday SGDL.
League Basketball
We lost 77-63. Second game of the season but first for me. Other team was a bunch of 20-something former D3 players who pretty much ran the court and shot 3's all day. Felt my age a bit by the second half. Half-court basketball conditioning at the YMCA does not translate to full-court transition basketball. Also: Dumb league rule - Dunking is a technical foul.
2018-11-12
Flat Barbell Bench Press
135x10, 185x5, 225(70%)x5, 235(73%)x5, 5, 5, 5, 5, H=439
Chin Up
5, 5, 5, H=0
HBBS
135x5, 225(63%)x5@7, 5@7, 5@7, 5, H=149
Weight/Target
231/210
Lots of fatigue in the hamstrings and lower back from ball the previous day, so I swapped some light HBBS for my usual Monday SGDL.
- Hanley
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Re: JonA's Training Log
Yeah, that's what I said. I think they trying to keep some parity for the players. There are some younger guys that are 6'7"+ on a few teams. They could really dominate if they were allowed to dunk on some of the older dudes. Oh, and "dangerous and injuries"
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Re: JonA's Training Log
2018-11-14
HBBS
135x5, 185x5, 225(63%)x3, 275(77%)x2, 315(88%)x1@7, 335(94%)x1@7, 265(74%)x3, 3, 3, H=617
Flat Barbell Bench Press
135x5, 185x5, 225(70%)x5, 265(82%)x1, 295(92%)x1@7, 235(73%)x5, 5, 5, H=495
I am going to bump up e1RM for HBBS and bench a bit.
HBBS
135x5, 185x5, 225(63%)x3, 275(77%)x2, 315(88%)x1@7, 335(94%)x1@7, 265(74%)x3, 3, 3, H=617
Flat Barbell Bench Press
135x5, 185x5, 225(70%)x5, 265(82%)x1, 295(92%)x1@7, 235(73%)x5, 5, 5, H=495
I am going to bump up e1RM for HBBS and bench a bit.
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Re: JonA's Training Log
So here is the current training plan for the next few weeks. It's probably going to rapidly evolve as I figure out what my recovery is like with basketball on Sunday. I'd like to shift my week to a Tue/Thur/Sat, but won't have much time on Tue/Thur for lifting, so cardio/conditioning works best on those days. So I'll give this a try and see how it works.
Monday:
HBBS ~25 reps at 70%, 250H
Bench press: CGBP ~30 reps at 70%, 450H
Chinups
Tuesday:
SGDL: ~20 reps @ 70%, targeting 200H
Running: 30m sprints or treadmill fartlek
Wednesday:
HBBS 1 @ 7, 1 @ 8, ~ 10 reps @ 70% 350H
Bench press: 1 @ 8/9, ~15 reps @ 70%, 350H
Pullups
Thursday:
Running: 30m sprints or treadmill fartlek
Friday
Front Squat: ~15 reps @ ~80% 375H
Bench Press: ~15 Reps @ ~80%, 375H
DL: 1 @ 8, 15 x 70%, 350H
Saturday
Rest
Sunday
League Basketball
Monday:
HBBS ~25 reps at 70%, 250H
Bench press: CGBP ~30 reps at 70%, 450H
Chinups
Tuesday:
SGDL: ~20 reps @ 70%, targeting 200H
Running: 30m sprints or treadmill fartlek
Wednesday:
HBBS 1 @ 7, 1 @ 8, ~ 10 reps @ 70% 350H
Bench press: 1 @ 8/9, ~15 reps @ 70%, 350H
Pullups
Thursday:
Running: 30m sprints or treadmill fartlek
Friday
Front Squat: ~15 reps @ ~80% 375H
Bench Press: ~15 Reps @ ~80%, 375H
DL: 1 @ 8, 15 x 70%, 350H
Saturday
Rest
Sunday
League Basketball
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Re: JonA's Training Log
2018-11-16
Barbell Front Squat
135x5, 185x5, 225(64%)x3, 275(78%)x3@9, 245(70%)x3, 3, H=178
Flat Barbell Bench Press
135x5, 185x5, 225(69%)x5, 255(78%)x3, 3, 3, H=273
Thur/Fri were kinda weird days. My daughter was swimming in the state swim meet, so I got to spend most of the day cramped in tiny bleacher seats. Spoiler: 11th place. She was a bit disappointed, had been hoping for a top 8/podium finish. Last year it was 15th, so it's a solid improvement. <humblebrag>Plus, she's only in 8th grade, so she has some years ahead of her yet...</humblebrag>
Barbell Front Squat
135x5, 185x5, 225(64%)x3, 275(78%)x3@9, 245(70%)x3, 3, H=178
Flat Barbell Bench Press
135x5, 185x5, 225(69%)x5, 255(78%)x3, 3, 3, H=273
Thur/Fri were kinda weird days. My daughter was swimming in the state swim meet, so I got to spend most of the day cramped in tiny bleacher seats. Spoiler: 11th place. She was a bit disappointed, had been hoping for a top 8/podium finish. Last year it was 15th, so it's a solid improvement. <humblebrag>Plus, she's only in 8th grade, so she has some years ahead of her yet...</humblebrag>
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Re: JonA's Training Log
2018-11-18
League Basketball
L 75-66, 0-3 on the season. Conditioning is still coming around. 12pts, 10+rebounds, a couple of assists, and got called for goal tending. Guy talked trash about it the rest of the game, which I just don't understand. I mean, I was the guy that leaped up about 3 feet to block the ball above the rim, why does he think he did something great? Anyway, he was a guarding our point, so the rest of the game, I clocked him a bunch of times with blindside ball screens. His teammates really should call out screens.
2018-11-19
Flat Barbell Bench Press
135x10, 185x5, 225(70%)x5, 235(73%)x5, 5, 5, 5, 5, H=439
HBBS
135x5, 225(63%)x5, 275x5,5,5,5,5, H=351
Chin Up
8, 8, 8, H=0
Weight/Target
228/210
League Basketball
L 75-66, 0-3 on the season. Conditioning is still coming around. 12pts, 10+rebounds, a couple of assists, and got called for goal tending. Guy talked trash about it the rest of the game, which I just don't understand. I mean, I was the guy that leaped up about 3 feet to block the ball above the rim, why does he think he did something great? Anyway, he was a guarding our point, so the rest of the game, I clocked him a bunch of times with blindside ball screens. His teammates really should call out screens.
2018-11-19
Flat Barbell Bench Press
135x10, 185x5, 225(70%)x5, 235(73%)x5, 5, 5, 5, 5, H=439
HBBS
135x5, 225(63%)x5, 275x5,5,5,5,5, H=351
Chin Up
8, 8, 8, H=0
Weight/Target
228/210
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Re: JonA's Training Log
2018-11-21
HBBS
135x5, 185x5, 225x5, 275(73%)x2, 315(84%)x1, 345(92%)x1@7.5, H=254
Flat Barbell Bench Press
135x5, 185x5, 225(69%)x5, 265(81%)x1, 285(87%)x1@6, 305(93%)x1@8, H=439
HBBS
135x5, 185x5, 225x5, 275(73%)x2, 315(84%)x1, 345(92%)x1@7.5, H=254
Flat Barbell Bench Press
135x5, 185x5, 225(69%)x5, 265(81%)x1, 285(87%)x1@6, 305(93%)x1@8, H=439
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Re: JonA's Training Log
2018-11-26
Flat Barbell Bench Press
135x10, 185x5, 230(69%)x6, 6, 6, 6, H=283
Chin Up
8, 5, 5, H=0
Leg Press
160x8, 205x8, 250x8, 8, 8, H=0
Seated Leg Curl Machine
100x8, 120x8, 130x8, H=0
No squat rack, so did the machine thing.
Flat Barbell Bench Press
135x10, 185x5, 230(69%)x6, 6, 6, 6, H=283
Chin Up
8, 5, 5, H=0
Leg Press
160x8, 205x8, 250x8, 8, 8, H=0
Seated Leg Curl Machine
100x8, 120x8, 130x8, H=0
No squat rack, so did the machine thing.
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Re: JonA's Training Log
2018-11-28
Flat Barbell Bench Press
135x10, 185x5, 225(67%)x5, 245(74%)x3, 275(83%)x2, 295(89%)x1@8, 230(69%)x10@9, H=380
SGDL
135x5, 225(63%)x5, 5, 5, H=111
Flat Barbell Bench Press
135x10, 185x5, 225(67%)x5, 245(74%)x3, 275(83%)x2, 295(89%)x1@8, 230(69%)x10@9, H=380
SGDL
135x5, 225(63%)x5, 5, 5, H=111
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Re: JonA's Training Log
Jumbo update
-----------------------------------
2018-11-30
Barbell Front Squat
135x5, 225(64%)x5, 275(78%)x5, 5, 5, H=365
Flat Barbell Bench Press
135x5, 185x5, 225(70%)x5, 255(79%)x3, 275(85%)x2, 2, 2, 2, H=562
-----------------------------------
2018-12-02
League Basketball
W 66-45, 1-3 for season
-----------------------------------
2018-12-03
Flat Barbell Bench Press
135x10, 185x5, 225(70%)x5, 235(73%)x5, 5, 5, H=297
Leg Press
100x10, 175x8, 220x8, 250x8, 280x8, 8, H=0
Seated Leg Curl Machine
100x10, 130x8, 145x8, 8, H=0
--------------------------------------
2018-12-05
HBBS
135x5, 185x5, 225x5, 275(72%)x5, 315(82%)x1, 335(88%)x1@7, 350(92%)x1@8.5, H=361
Flat Barbell Bench Press
135x5, 185x5, 225(70%)x5, 255(79%)x3, 275(85%)x2, 295(92%)x1@7, 305(95%)x1@8.5, H=877
Bumping e1RMs up again.
-----------------------------------
2018-11-30
Barbell Front Squat
135x5, 225(64%)x5, 275(78%)x5, 5, 5, H=365
Flat Barbell Bench Press
135x5, 185x5, 225(70%)x5, 255(79%)x3, 275(85%)x2, 2, 2, 2, H=562
-----------------------------------
2018-12-02
League Basketball
W 66-45, 1-3 for season
-----------------------------------
2018-12-03
Flat Barbell Bench Press
135x10, 185x5, 225(70%)x5, 235(73%)x5, 5, 5, H=297
Leg Press
100x10, 175x8, 220x8, 250x8, 280x8, 8, H=0
Seated Leg Curl Machine
100x10, 130x8, 145x8, 8, H=0
--------------------------------------
2018-12-05
HBBS
135x5, 185x5, 225x5, 275(72%)x5, 315(82%)x1, 335(88%)x1@7, 350(92%)x1@8.5, H=361
Flat Barbell Bench Press
135x5, 185x5, 225(70%)x5, 255(79%)x3, 275(85%)x2, 295(92%)x1@7, 305(95%)x1@8.5, H=877
Bumping e1RMs up again.
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Re: JonA's Training Log
2018-12-07
Barbell Front Squat
135x5, 225(64%)x5, 275(78%)x3, 315(90%)x2@8, 335(95%)x1@9, H=848
Flat Barbell Bench Press
135x5, 185x5, 225(69%)x5, 245(75%)x5, 265(81%)x3, 3, 3, 3, H=514
Barbell Front Squat
135x5, 225(64%)x5, 275(78%)x3, 315(90%)x2@8, 335(95%)x1@9, H=848
Flat Barbell Bench Press
135x5, 185x5, 225(69%)x5, 245(75%)x5, 265(81%)x3, 3, 3, 3, H=514