JaJL log

[JaJL]

1/10/2019
Deadlift: 405x6, 420x6, 430x6@8, 425x6
CG Incline Bench: 155x8, 165x8, 170x8x2@8,8.5, 165x8@8
2ct Pause Leg Press: 365x17,4,4,4,2

[JaJL]

1/11/2020
Treadmill: 25’, 5.5 incline, 3.8 speed
Hammer strength lats: 7’ block;165x18, 13, 12, 11, 11
Plank: 7’ Block; 1:00 on, 0:30 off
Hammer Curl: 35x17, 40x12
V bar Tricep: 77x20,18

[JaJL]

1/13/2020
Bench: 220x3x2
CGBP: 175x6x3
DB Press: 45x8x3
Lateral Raise+Tricep extension: 4 rounds to @8-9 with 20/77#

Easy; didn’t get much sleep last night so was pretty tired

[JaJL]

1/14/2020
Squat: 375x5x3@8-9
SLDL: 270x6x5@ easy
Hammer Strength Lat Pulldown: 185x12,9, 170x15,13,14
Preacher Curl Machine: 80x15,12, 70x15,15,13

Last 2 exercises super set; holy crap I haven’t had a bicep pump like that in a while!

[JaJL]

1/16/2020
Press: 140x5x3
Bench: 175x6x5
DB Incline: 70x7, 60x11,10,9,9
LTE: 65x15, 75x12x3, 75x11

[JaJL]

1/20/2020
Squat: 315x6, 325x6, 340x6x2
1ct Bench: 185x6x2, 190x6x2
Row: 195x16, 195x4x4

Going to have to go to 3x a week lifting for a while. Diet is going well though!

Edit: fake news, schedule isnt as bad as I thought it was going to be

[JaJL]

1/22/2020
Deadlift: 410x6, 420x6, 430x6x2
Press: 130x6, 135x6x3
Leg Press: 385x20,5,5,4

Joined the "soccer shoe" gang for deadlifting, I actually really like them. Need to focus on keeping shoulders back when wearing them but they felt better than the Nike Metcons I was lifting in.

[JaJL]

1/24/2019
HBBS, no belt: 285x10, 295x10, 300x10
TnG Bench: 175x8, 185x8, 190x8x2
DB BP: 65x15,4,4,4,3

High bar went better than expected, bench went worse than expected

[JaJL]

1/25/2020
RDL: 295x8, 320x8, 335x8
CG Incline: 155x10, 160x10x2
Row: 205x17, 185x12x2

[JaJL]

1/27/2019
Squat: 325x6, 340x6, 350x6x2
1ct Bench: 185x5, 190x5, 195x5x2
DB Press: 40x19,4,4,4,3
3 sets of tempo hammer curls

Having some pain in my left elbow; gets better as I warm up. Threw the hammer curls in as a “prehab” type thing.

[JaJL]

1/28/2020
Deadlift: 405x6, 420x6, 435x6x2
Press: 130x5, 135x5, 140x5x3
DB Step Up: 40x12, 45x12, 50x12x2

Minimal elbow discomfort with the overhead Press. Really considering changing my main squat to high bar for a while to see if that helps get everything calmed down.

[JaJL]

1/30/2020
HBBS, no belt: 275x10, 295x10, 310x10x2
TnG Bench: 175x8, 185x8, 195x8x2, 190x8
Feet Up Bench: 135x20,4,4,3

This day went way better than last week. Next Monday I am going to try high bar for my main squat; idk if the elbow is just calming down a bit but it felt considerably better benching after high bar than after low bar on Monday.
Subbed in the feet up bench since I was there and no one was waiting

[JaJL]

1/31/2020
RDL: 315x8, 330x8, 350x8, 360x8
CG Incline Bench: 145x10, 155x10, 165x10x3
Row: 220x15, 205x13x2

[JaJL]

2/3/2020
Squat w/ belt: 325x6, 340x6, 350x6, 355x6x2
1ct Pause Bench: 185x5, 190x5, 200x5x4
DB Press: 40x22,4,4,4,3

Went back on my plan to do solely HBBS and instead try to “fix” how I was holding the bar in low bar. Squats didn’t feel great when I was warming up but the last 2 sets were solid. Bench felt good though!

[JaJL]

2/4/2020
Deadlift w/ belt: 405x6, 425x6, 440x6x3
Press: 130x5, 135x5, 140x5x2, 145x5
DB Step up: 45x12x4

Deadlift and press were good. Had to rush the third exercise due to time.

[JaJL]

2/9/2020
Squat, no belt: 275x7x2
Bench: 175x7x2
Chins: BWx7x2

Deload this week. I was going to just roll into this next block, but I am feeling pretty dang beat up!

Diet and sleep have been pretty bad; started using the RP diet app today to take my thinking/anxiety out of it a little bit. Not much I can do about sleep right now but ill get through it lol

[JaJL]

2/10/2020
Squat: 370x1x3
Bench Press: 215x1x3
Deadlift: 455x1x2
“Tempo” overhead Press: 115x7x3

[JaJL]

2/12/2020
Squat: 365x3x3
Bench Press: 210x3x3
Row: 225x4x2

[JaJL]

2/14/2020
Squat: 360x3x4
Bench: 200x3x5
Deficit Deadlift: 325x5x3

[JaJL]

2/15/2020
Press: 160x1, 125x6,4, 125x3x6
Chins: BW x 13, BWx4x6
Rower: 0:20 on, 1:40 off. 985m cumulative