JaJL's Log

[JaJL]

Hey everyone! I have been lurking the exodus forums for a few months now and like a lot of what goes on here so I've decided to start a training log here.

Stats/general info:
-25 y/o male
- 6'2"
- weight somewhere between 210-205 right now (away from my home right now so not sure how much to trust the scale- just been looking at the weekly trend the past 2 weeks)
-current e1rm:
-bench: 262.5
-Squat: 462
-Deadlift: 560
-Press: 170

Goals
-currently trying to drop a little body fat over the next 4-5 weeks where my plan is then to slowly increase body weight throughout the rest of 2019. Ultimately I would like to end up around 220# by the end of the year.
-continue to increase strength in the big lifts. I have never competed in a strength sport but am looking to towards the end of the year/early 2020.

Current Programming
This week I started working with an RPE based DUP program. Trying to keep things simple until I quit progressing then will adjust. I am using RTS's TRAC to log e1rm and help decide loads/ volume adjustments.

1/2/2019
Squat: 375x3@7, 390x3@8, 405x3@8.5-9, 385x3@8.5 (not terrible, still have some pretty strong soreness from sets of 8 on Monday)

Bench Press: 6x5@200 (started @6 and crept up to 7.5-8)

RDL: 315x8@6ish for 3 sets (definitely undershot but was running short on time)

[Wilhelm]

Welcome, @JaJL!

Damn nice numbers there.
Thanks for adding your log +++

[JaJL]

Thanks @Wilhelm !

1/4/2019

Deadlift: 500x1@8, 450x3x3 (3-4' rests)

Squat: 330x5x5 @6-7 (3-4' rests)

Bench Press: 185x8@7, 185x8@7, 185x8@8, 185x8@8 (1-2' rest)

Face Pull: 80x20x4 superset with bench

Man I woke up this morning and thought I was going to crush it. Everything felt good when I woke up then when warming up deadlifts my glutes/adductors got really tight which made the deadlifts/squats a little harder; thankful for RPE lol

[JaJL]

1/6/2019
First workout back at the school gym which was nice; making some modifications to training because of my upcoming schedule

Squat: 395x1x3 sets; 325x5x6 sets

Bench: 225x1x3 sets; 185x5x8 sets

Machine Preacher Curl 65# Myoreps- 20,5,5,5,5,4

Overall today felt solid

[mgil]

Welcome to the boards!

Solid numbers. Hope 2019 gives you all the gains you want.

[JaJL]

Thanks @mgil !

1/7/2019

Deadlift: 455x3x4 sets, 455x2x1 set

Front Squat: 255x5x3 sets, 255x4x1 set

Chins: 7' Density--> 44 reps

Plank 7' Density

[JaJL]

So the past couple of weeks have been crazy hectic so I did not really log anything on here and treated it more as a "pivot" doing different exercises with the 45 minutes or so I had to train. Now that the beginning of the semester is over, it looks like things will be a little less busy for the next few months so I can work more towards making some gains.

Body weight is between 208-210 right now; honestly i am not "upset" with my body composition and my waist measurement is fine so I ended the short diet and am upping calories a bit.

1/21/2019:

Squat: 355x5@6, 365x5@7, 375x5@8 x 2 sets

Bench Press: 195x5@6, 205x5@7, 210x5@8 x 2 sets

Seated Row (machine/myoreps): 115x19, 115x5, 115x5, 115x5, 115x5, 115x5, 115x4

[JaJL]

1/22/2019

Body Weight: 208.4

Semi-Sumo Deadlift: 455x5@7ish, 475x5@8, 490x5@9 (this might be a lifetime best)

Press: 120x5@7, 130x5@8, 140x5@9

303 Tempo Squat 225x10@idk, 255x10@8ish, 275x10@8.5ish

During my two week "hiatus" I was playing around with a semi-sumo deadlift with legs just outside shoulder width; this is the technique I originally learned how to deadlift on but have pulled conventional for the past 2 years.

It felt good over the past two weeks, so I have decided to commit to using it over the next 12 weeks. It definitely feels better for reps but we will see how it goes when I start having singles next week. I am guessing that it will take a few weeks to get it "grooved" for singles, but who knows?

Press didn't feel great and the 303 Tempo squats are really hard to judge RPE, especially with sets of 10.

[JaJL]

1/23/2019

GPP Day

LISS: 35' incline walk on treadmill

Abs: Plank 7'

Chins: 7' Density (lost count)

[JaJL]

1/24/2019

Squat, No Belt 325x4, 335x4, 350x4

Board (pad) Bench 225x4, 235x4, 245x4

CG Incline Bench 135x10, 145x10, 155x10

[JaJL]

1/26/2019

Beginning my journey down the rabbit hole of "High Volume, Low Stress" training.

Squat: 300x7x5 sets

Bench Press: 170x7x7 sets

Deficit Deadlift (off 25# bumpers): 405x5, 365x5x3 sets

Selectorized Preacher Curl Machine Tricep Extension (SPCMTE(?)): 60# myoreps x20,5,5,5,5,5,4

[JaJL]

1/28/2019

Squat: 325x5x6 sets; all easy.

Bench: 180x5x7 sets; all easy

Chins: 40 reps

Trying to move the weight as fast as possible on these sets and overall they felt pretty good.

[JaJL]

1/30/2019

Squat: 280x3, 325x1x2, 360x1x2, 380x1, 420x1

Bench: 155x3, 180x2, 200x1x2, 220x1, 240x1

CGBP: 170x8x3

Deadlift: 515x1, 430x4x5

Man, those top singles felt good today. Moved fast and none of them felt very heavy

[mgil]

That’s a solid deadlift block

[JaJL]

1/31/2019

30' LISS on treadmill (4 degree incline, 3.5 mph)

Hammer machine lat pull-down: 155x15,14,14,13

DB Curlz: 35x14,14,13,13

[JaJL]

2/1/2019

Squat: 370x3x5 sets

Bench Press: 210x4x4 sets

Deficit Deadlift: 340x5x4 sets

Overall felt solid.

[JaJL]

2/3/2019

Squat: 350x4x3 sets, 350x3x4 sets

Bench Press: 195x4x3 sets, 195x3x4 sets

Seated Cable Row (myoreps): 160x19, 5, 5, 5, 5, 4

[JaJL]

2/4/2018

GPP and Bro day

10’ Density of Dips and Chin Ups (lost count on reps; 6-10 reps each set of dips and 3-5’s on chins)

7’ Density Planks

Preacher Curl Myorep: 75x18,5,5,5,4

Cable Facepull: 43x18,18,17,16

Bike LISS for 25’

[JaJL]

Let see if I can consistently log now...

Running the 4 day split @cole had on his thread in the programming part of the forum. I think what I am going to do is run through the 3 week cycle 3 times and then do a "test" week (I haven't specifically tested 1 RMs in a very long time, so might be interesting). Will be training either Sun-Mon-Wed-Fri or Mon-Tues-Thurs-Fri depending on the week.

3/17/2019: Week 1 Upper 1
Bench Press: 190x5x5s (1st rep paused, 4 TnG)
Press: 100x10x3s
Dips: BWx10x3s

3/18/2019: Week 1 Lower 1
LBBS: 340x5x5s
SLDL: 310x10x3s
Chins: BW x 9,8,8
never have specifically trained SLDL before, so started conservative

[cole]

Awesome. Looks great on paper so far