JaJL log

[JaJL]

3/27/22
Pause Deadlift: 440 x 2, 455 x 2
Bench: 210 x 8, 210 x 4 x 3
DB Incline Bench: 70 x 11, 65 x 13,11
Wide lat Pulldown: 130 x 20, 16, 16

Good day

[JaJL]

3/28/22
Slingshot BP: 242 x 4
SSB Squat: 295 x 6 x 5
RDL: 285 x 12 x 3
Sled drag 10’

[JaJL]

3/29/22
Pin Squat: 365 x 2, 390 x 2
Larsen Press: 187 x 8, 187 x 4 x 3
Press: 132 x 7, 121 x 9 x 2
Medium Lat Pulldown: 140 x 17,15,12

Weird numbers from kg plates.

[cole]

Current Goals
1. Stick with my chosen program for the 12 week duration. I think part of my consistency problems this year stem from overshooting RPE on RTS/BBM style templates, burning out in a couple weeks, then switching programs.

Was reading your 1st page and saw this....Bro, thats me to a T!!!!

[JaJL]

@cole I think I definitely got stuck into trying to do what was "optimal" rather than what was "doable"... I feel like ive been making more progress lately being a lot more conservative with stuff so we will see how things keep going!

3/31/2022
Slingshot BP: 247.5 x 2, 264 x 2
Deficit Deadlift: 375 x 10, 375 x 5 x 4
Leg Press: 365 x 10,10,8
Incline treadmill: 15' @ 3.3 mph/7 degree

Another solid session. Blew my macros up this evening though lol.

[JaJL]

4/1/22
Pause Deadlift: 450 x 4
Bench Press: 225 x 3 x 2, 225 x 2 x 2
DB Incline Bench: 70 x 12, 65 x 12 x 2
Wide Pulldown: 140 x 18 x 2, 150 x 16

Good day, pecs were a little sore but benching was speedy.

[JaJL]

4/2/22
Slingshot Bench: 242 x 4
Squat w/ belt: 365 x 4 x 5
Row: 225 x 8, 255 x 8 x 2 (PR)

Good day. Moving my “main lifts” (squat, TnG bench, conv DL) to a more lowish-fatigue approach… we will see how it goes!

[JaJL]

4/4/22
Pin SQ: 365 x 4
Larsen Press: 200 x 5, 200 x 3 x 2
Press: 135 x 9, 125 x 10 x 2
Medium Pulldown: 150 x 18,15,15
15’ incline walk

[JaJL]

4/5/22
Slingshot BP: 255 x 2, 270 x 2
Deadlift: 445 x 4 x 2, 445 x 3 x 4
Pendulum Belt SQ: 4 pps x 12 x 3

Solid day. 270 on slingshot is a 2RM and it moved well. Next session is supposed to be either a bench AMRAP at 235 lbs or work up to a heavy top set of 1-3… debating whether to take a rest day tomorrow and do it Thursday or just keep rolling.

[JaJL]

4/7/22
Pause Deadlift: 475 x 2, 505 x 2 (PR)
Bench: 220 x 2, 231 x 2, 242 x 2 @8-8.5
DB Incline: 75 x 8, 70 x 10,9
Wide Pulldown: 160 x 15,12,12

Good day

[JaJL]

4/8/22
Squat w/ belt: 415 x 2 x 5
Sling shot BP: 255 x 1 x 2, 245 x 2
Row: 225 x 12,12,10

Upped the squat weight a little from what was planned - moved good.

[JaJL]

4/10/22
Pin Squat: 355 x 1, 375 x 2, 375 x 1
Larsen Press: 215 x 5 @ 9 (PR)
Press: 140 x 6, 125 x 12,10
Medium Pulldown: 160 x 18 x 3

When warming up pin squats right adductor got really tight, took it easy and stayed closer yo my “daily minimum”. Larsen Press PR; presses start a new wave next session

[JaJL]

4/11/22
Slingshot BP: 250 x 1, 265 x 1, 245 x 2
Deadlift: 530 x 1 @ 6-7?, 600 x 0 (vid), 485 x 2 x 4
4:0:0 Belt Squat: 365 x 12 x 3

Planned to hit a single between @7-8… 530 flew and thought I’d have a shot at breaking the 600 lbs barrier. Was close and watching the video think I could have fought for it more, but it’s also early in this training block (less than 1/4 the way through overall) so don’t want to burn out too quick. Gives me more faith in what I’m doing right now though.

https://youtube.com/shorts/GA_yAzwmlVI?feature=share

[JaJL]

5/1/22
1 board press: 195 x 12, 187 x 10 x 2, 187 x 8
Arsenal Shoulder Press: 155 x 12, 185 x 12 x 2
Hammer strength ISO Pulldown: 180 x 12, 270 x 10 x 2
DB curl: 40 x 17,15,14
V Pushdown: 110 x 12, 100 x 12 x 2
15’ LISS

On call now until 5/9… perfect time to start a new block. Aiming to get 4-5 workouts in over the next week.

[JaJL]

5/3/22
Squat: 395 x 1, 315 x 6 x 3, 315 x 5 x 3
Bench: 205 x 3 x 5
Wide Pulldown: 150 x 15, 160 x 12 x 2

[JaJL]

5/10/22
Squat: 325 x 6 x 3
SSB SQ: 240 x 10 x 3
SLDL: 285 x 12 x 2, 285 x 10
A1. Pulldown: 150 x 15 x 2, 160 x 12
A2. Plank: 3 x 1:00

Got kind of tore up by call last week (8 days is a long time). Shouldn’t have another long stretch like that for a while though.

[JaJL]

Idk if I’m just really detrained right now or what… past 2 weeks when I try to deadlift can’t even do 70 kg without my adductors cramping up HARD.

Maybe need to do something a little easier on volume for a little bit…

[JaJL]

5/14/22
Squat: 280 x 8 x 3
Bench: 185 x 6 x 2, 185 x 10
DB Curl + Pushdowns
LISS

No idea why things got so messed up by my recent squat workouts. Was still feeling a bit twingy/sore today but was at least able to squat without feeling like my adductor was going to tear off. Will see how super light deadlifts go tomorrow.

[JaJL]

5/15/22
Deadlift: 315 x 1 x 15 (~0:30 between reps)
Press: 120 x 5 x 4, 130 x 3, 130 x 8
Medium Pulldown: 160 x 16, 170 x 12,10

[JaJL]

5/17/22
Squat: 300 x 6 x 2, 300 x 8
Bench: 170 x 8 x 2, 170 x 12
Curls + pushdowns + LISS