Jake's Training Log

[jake241983]

Sheiko Advanced Medium Load
Prep cycle 2
Week 1
Day 4

Rack pull
360x3
430x3
490x2x3
535x4x3

Overhead press
185x4x3
205x3

Side raises
5x6

Pull ups
5x6

[jake241983]

From earlier. Bent my cheap bar doing those rack pulls. Didn't hit record on the fifth set of OHP.

[jake241983]

Sheiko Advanced Medium Load
Prep cycle 2
Week 2
Day 1

Bench
205x5
255x4
280x3
325x4x2

Squat
255x5
290x4
350x3
400x4x2

Slingshot bench
255x3
280x3
325x3
340x4x2

Flyes with 25lb plates
5x8

Good mornings
205x5x5

[jake241983]

Still at it. Still quite a bit of hip pain and lowered my squat training max and I've had to skip some squats and deadlift here and there. Did pull 500x10 conventional the other day just for fun. Conventional doesn't seem to aggravate my hip like squats or sumo deadlift does.

Working on a whole milk and adding olive oil to protein shakes weight gain phase to improve my bench while I'm mostly out of commission on lower body gains.



The 500x10 deadlift. Nothing else really exciting except bench has been moving pretty well lately.

[jake241983]

Decided to run Smolov Jr. for bench the next month and take it easy on lower body and hopefully get my hip healed up. Got some Fairlife whole milk and a bunch of cereal and pop tarts. Gonna go nuts on food the next four weeks and see what happens with my bench. Shooting for 425+. Last PR was 407lbs in competition and barely missed 429lbs.

[JohnHelton]

I love it! Go big!

[jake241983]

I love it! Go big!

I need a PR, been getting demotivated lately. With the injury keeping my lower body lift numbers way down and working 10-12 hour shifts at my new job with 2 hours commute time daily my workouts have been suffering. A month off to heal the hip plus shorter workouts to allow more rest time with hopefully a bench PR at the end seems like a good option.

[jake241983]

Smolov week 1 day 1

Bench 270x6x6

[jake241983]

Bench
9 sets of 3 with 330lbs
10th set 360x3 with slingshot

Conventional deadlift worked up to 535x5. Still not doing much lower body work. Hip is feeling better.

One pull up AMRAP at 13

[jake241983]

Smolov Jr.
Week 2
Day 3

Bench press 325lbs for 8 sets of 4



First really good session I've had in a few weeks. Even the last set felt easy. I do feel a little beat up around the shoulders and front delts, but I guess it's to be expected running Smolov.

[jake241983]

Bench 345x9x3
Slingshot bench 380x3



Everything moved really well. Definitely stronger than my last Smolov run, so pretty excited to see how maxing out goes. Last year I remember struggling with 330lbs or 335lbs on a 10x3 and this 10x3 with 345lbs I don't think I surpassed RPE 7 or 8.

[jake241983]

Bench 355lbs for 9x3
Slingshot bench 410x3

Last training day on Smolov Jr. Will be attempting a new PR next weekend.

[jake241983]

415x1 and 440x1 PRs and missed 455lbs

[jake241983]

Haven't had much time to update this week. I trial ran a few days of Average to Savage hypertrophy template and got humbled pretty hard. Dropped my training maxes a little and will start up for real this week. Doing the 5x a week routine Monday through Friday to free up weekends.

With my work schedule I'll pretty much have zero free time, which my girlfriend isn't happy about. I'll be waking up at 3pm, quick breakfast and pack all my stuff for work and head to the gym by 4pm, get there at 4:15pm and have my workout done by 5:30pm, get dressed and head immediately to work to get there by 6:45pm, get off between 5-7am depending on how busy it is, get home by 6-8am, quick shower and then bed by 6:30am-8:30am.

Probably will just update this log on the weekends. I am adding sumo deadlift back in as my secondary deadlift hoping the hip pain is past. It's been feeling okay lately, so we'll see.

[jake241983]

Average to Savage 2.0
Week 4
Day 1 of 3

High bar squat
405x1 @8
325lbs for 4x5
325x10



Board press
245lbs for 4x7
245x15

Conventional block pull
450lbs for 4x7
450x13

Nautilus mid row machine
95lbs for 5x10

Light cardio to finish

First time trying this x1 @8 thing. I guess 405lbs was about right. Also first time I've had any real weight on my back in months, so didn't feel too bad considering. I'm weaker on board press than flat bench and weaker on conventional block pull than regular or deficit conventional, so I guess that's a portion of the lift I need to work on.

Will try to update more regularly. I go straight from gym to work and straight from work to home and bed, so easy to forgot.

[jake241983]

I think I'm running into recovery issues with the AMRAPs. What should have been an easy x1 @8 today was pretty hard, beyond just having an off day.

Bench
370x1 @9.5
300x4x5
300x10

Front squat
225x5x7

Overhead press
160x4x5
160x8

GHR
5x5

Neutral grip pull ups
5x5

[jake241983]

Here's the 370x1 bench that should have been RPE 8 or less, but was harder and led me to think I'm not recovering well.



Here's my deficit deadlift x1 @8 at 525lbs from Friday that seemed fairly accurate. New gym has weird plates that the 45's are the size of 35's. I think the brand is TKO.



I think I'm going to go ahead and swing to the vanilla template and see how it goes for a few weeks. Going to keep the singles @8 for now.

[jake241983]

From yesterday

Deficit deadlift 530x1 @RPE 8



Deficit deadlift 485x4x4

Close grip bench
270lbs for 8 sets of 6

Leg press
325lbs for 6 sets of 6

Good morning
185lbs for 8 sets of 6

Everything felt pretty easy. Deadlift I think was a fairly accurate single at 8.

[jake241983]

Average to Savage 2.0 Week 6

High bar squat
410x1
370lbs for 7x3

Slingshot bench
320lbs for 8x5

Conventional block pull
585x1
495lbs for 5x4

Glute ham raises 5x7



In my mind at the time this was like 8.5-9, but looking at the video it's maybe a 6?



This one I feel was fairly accurate at RPE 8.

Squat and deadlift are coming back pretty fast, hopefully back to full strength in a couple months.

[jake241983]

Friday will be the end of week 6 for me. Conventional deadlift and high bar squat seem to be progressing well, but my bench continues to go down every week. Next week looks to be a deload week, so will see how it feels after that. Will probably end up replacing OHP with more flat bench.

Bench
365x1 @8-8.5
335x4x3 (went over RIR to finish 4 sets)

Front squat
255x6x5

OHP
175



My single at 8 looked better this week, still way under where I should be though. But the sets and reps were way harder than they should be. I don't know what's going on, some combination of too high intensity and maybe not enough flat bench volume or frequency. I was stronger a few months ago doing Sheiko at a lower bodyweight. 335x3 should be a low enough RPE I'd max my sets out before hitting the RIR target.