JaJL log

[JaJL]

3/27/2019
TRX Hamstring: 12,14,16,15
Tempo Inverted Row: 13, 14, 16, 15
Pause RFESS: 20, 22, 22
Plank: 7' Block

At the very least, my GPP will be decent by the end of the lock downs.

[JaJL]

3/30/2020
TRX Pistol: 14,13,11
Banded Push Up: 14,12,11
Tempo Inverted Row: 21,18,18
All sets ~@2RIR

[JaJL]

4/1/2020
Pike Pushup: 15,13,12
Tempo TRX Sissy Squat: 19,18,15 (went to slower tempo on 3rd set)
Narrow Pushups: 20,18,17
Ab Wheel: 22,20

[JaJL]

4/3/2020
TRX Hamstring Curl: BWx13x3
TRX "Pulldown": 15x17,18,18 (2 heavy textbooks in a backpack)
BFR RFESS: BWx22,24,20

[JaJL]

4/6/2020
Assisted Pistol: 4,6,12,10,9. Changed technique a little bit and used less assistance, so this was a pretty good progression workout.
Banded Push Up: 6,10,15,14,14
Tempo Inverted Row: 8,12,19,19,19

[JaJL]

4/8/2020
Pike Pushup: 4,6,12,10,10
Tempo Sissy Squat:6,10,17,17,16
Narrow Pushups: 6,10,21,18,17

Today was a good day! I think im finally learning how to "target" the muscle better with the body weight exercises. Made the pike pushups and sissy squats harder this week by changing the leverages a bit.

[JaJL]

4/10/2020
TRX Hamstring Curl: 6,10,18,18,17
TRX Tricep Extension: 6,10,13,12,10
BFR RFESS: 6,10,24,24,20
-----------------------------------
Did cardio and abs yesterday and another LISS session today. I am going to have access to some weights again by Monday which I am pretty excited about!

[JaJL]

4/13/2020
Bench: 235x1@~7, 205x3,3,3,3,2
Squat: 395x1@~7, 305x6,6,5,5,4
Chins: BWx8x3

Started the new Montana Method “General Strength” template today. I’m actually surprised how well I held on to bench strength over the past month after losing 8 lbs and not training with barbells- though that probably has some with not being very strong at benching in the first place lol.

Toned squatting volume down a bit, I don’t want to put myself into a sticky spot right off the back. The top single moved very well though.

Probably going to hang around at the lower end of the volume threshold and build up the squat volume over the first 3 week cycle.

[JaJL]

4/14/2020
Bench: 170x8x3, 170x7x2
Deadlift: 470x1@7.5, 375x4x4
Push up: BW x 25,20,17
Hammer Curl: 35x10, 30x12,10 (plate weight)

Deadlift definitely “held on” the worst out of the 3 lifts with the month off from lifting, but was not disappointed at all with where it is to start. Dropped a couple sets from there as well to ease into the movement again.

[JaJL]

4/16/2020
Bench: 225x1@easy, 200x4x3, 200x3x3. Felt good. Pretty sore but got everything in

Squat: lol I attempted and started cramping up doing warm ups with 225... I may need to figure something else out for now programming wise

DB Row: Myoreps W/ 60 lbs DB... didn’t count reps

[JaJL]

4/18/2020
Deadlift: 405x4x2, 425x4
Bench: 160x8, 170x8, 175x8
Curls: didn't write down, just bro'ed a bit

4/20/2020
High Bar Squat w/ belt: 310x5, 325x5, 345x5@9
Press: 125x4, 135x4, 140x4 @8
Push Up: 30,4,4,4,3 --> myo-reps

Program hopping extraordinaire! In reality I think I need to ease back into things better than trying to run that general strength template... I will visit it again in the future. No cramping/tightening up while squatting today so that's good. Going to play around with all my squats being high bar for a while.

[JaJL]

4/22/2020
Bench: 180x4x4, 190x4x2, 195x9
CGBP: 160x15, 145x17,11,10
Chin Up: 10,8,7

[JaJL]

4/24/2020
Deadlift: 390x3x3, 400x3x2, 410x3
Front Squat: 200x6x2, 210x5, 220x5

[JaJL]

4/27/2020
Bench: 195x5x5
Press: 110x8x3
LTE: 65x12x3
Hammer Curl: 35x13,12,10

[JaJL]

4/28/2020
Squat: 315x5x3
Deadlift: 410x5
Pull Up: 9,7,7
Plank: 3 sets, 1:30-2:00 each

[JaJL]

4/30/2020
Bench: 215x5, 175x8x2 (close grip back off)
Press: 140x3x3
TRX Dips: 7,7,9
EZ bar curl: 65x13, 70x12x2

[JaJL]

5/1/2020
Squat: 325x5x3
Deadlift: 420x5
Chins: 10,8,8
Ab wheel: 15,12,12

[JaJL]

Wasn’t able to get the equipment I’ve been lifting with this week, so had to substitute a home workout:

5/21/2020
Beltless 2ct paused deadlift with band in lifters (All the modifiers): 295x8x3
Weighted push up: 65x8, 70x8, 75x8@8-9
TRX Chin ups: 8,8,7

[JaJL]

5/22/2020
Press: 135x5, 145x5x2
Front rack split squat: 115x10, 125x10, 135x10 —> a lot harder than I thought they would be
Wide push up: 29, 4x5 (myo-rep)

[JaJL]

5/26/2020
Squat: 305x6, 320x6, 330x6@8-9
1ct Pause Bench: 185x6, 195x6, 200x6@8
Hammer curl: 40x12x2
Band Pushdown: 2x15r