JaJL log

[JaJL]

2/27/22
Bench: 200 x 5 x 4, 210 x 3 x 2
Rope Pushdown: 140 x 8, 130 x 8 x 3
DB Press: 50 x 8 x 4
DB Curl: 40 x 12 x 2, 40 x 10 x 2

Start of a new training block

[JaJL]

2/28/22
Squat: 335 x 5 x 4, 355 x 3 x 2
RFESS: 45’s x 12 x 3
Hip Thrusts: 225 x 12 x 3

Squats felt very easy today. Trying to be more conservative and not get too greedy early on.

[JaJL]

3/1/22
Bench: 125 x 8, 155 x 6, 175 x 4, 200 x 3, 215 x 1 x 2, 200 x 4, 175 x 6, 155 x 8, 125 x 10

Circuit:
DB Curl: 27.5 x 30, 24
V bar Pushdown: 100 x 30, 25
DB rear Delt fly: 20 x 25,19

[JaJL]

3/3/22
Bench + machine shoulder press + lateral raises + curls

Planned to deadlift today, started to warm up and I was cramping up with 155 lbs on the bar so that’s cool… It seems like whenever I try to do something lower frequency this happens

[JaJL]

3/4/22
Leg Press: 315 x 8 x 3
SSB Good morning: 115 x 8, 135 x 8, 155 x 8
Leg Ext: 60 x 15 x 2
Seated Row: 120 x 15 x 2
Ab Wheel: 2 x 15

Easy Hypertrophyish day

[JaJL]

3/5/22
Foam roll
Cossack Squat: 3 x 8
Bike LISS: 20’
A1. Band Pushdown: 3 x 50
A2. Band Curl: 3 x 50
B2. Band Chest Fly: 50,40,30
B2. Band Facepull: 50,40,30

[JaJL]

3/7/22
Bench: 200 x 6, 200 x 4 x 3
Pause Board Bench: 190 x 6 x 3
Strict Press: 95 x 8 x 3
A1. Hammer curl: 35 x 12 x 3
A2. Rope Pushdown: #6 x 12 x 3
A3. DB Reverse Fly: 25 x 12 x 3

Long day in the OR but made it to the gym so a win there

[JaJL]

3/8/2022
Squat: 325 x 6 @ 6, 325 x 4 x 3
Pin Squat: 265 x 6 x 3
Deficit SLDL: 308 x 8 x 3
A1. Medium grip pulldown: 125 x 12 x 3
A2. Ab wheel: 3 x 12

[JaJL]

3/9/22 GPP
Foam roll ~5 minutes
A1. Cossack squat: 3 x 8
A2. 90/90 breathing: 3 x 5 breaths
A3. Palloff Press (band): 3 x 8
B1. Jumping box step up: 3 x 20
B2. Ring row: 3 x 20
B3. Bench dip: 3 x 20
Sled drag (forward down, backwards back): 180 lbs x 6 trips

[JaJL]

3/10/22
Bench: 185 x 6 x 4
Larsen Press: 155 x 8 x 3
DB OHP: 55 x 8, 47.5 x 8 x 2
A1. DB curl: 40 x 12 x 3
A2. V bar Pushdown: 120 x 12 x 3
A3. DB lateral raise: 22.5 x 12 x 3

Lift after 9 hour drive to visit family. Decent day.

[JaJL]

3/11/2022
Squat: 295 x 6 x 4
Pause DL: 385 x 6 @ 7, 365 x 6 x 2
A1. Leg press: 365 x 8 x 3
A2. Seated row: 165 x 12 x 2, 150 x 12

Physically felt pretty crappy… hips and everything were pretty tight (also longish drive yesterday so that’s probably it)

[JaJL]

3/14/22
303 Tempo Squat: 297 x 8 @ 7.5, 297 x 4 x 4
Bench: 192.5 x 8 @ 8, 192.5 x 4 x 6
Chins: BW x 10 @ ~7, BW x 5 x 4

[JaJL]

3/15/22
SLDL: 352 x 8 @ 7.5, 352 x 4 x 4
High Incline Bench: 165 x 8 @ 9, 160 x 4 x 4
LTE: 90 x 10, 90 x 5 x 4
DB curl: 35 x 22,18,16

[JaJL]

3/16/22
Squat w/ belt: 375 x 4, 375 x 1 x 4
Bench: 210 x 4, 210 x 1 x 4
Chest Supported Row: 90 x 12,12,10

[JaJL]

3/18/22
Deadlift w/ belt: 465 x 4 @7, 465 x 3 x 2
Larsen Press: 170 x 8 @ 8, 170 x 5 x 5
Ab wheel: 16,12,12

Solid day. Could have probably pushed volume on deadlift but also want to be a little conservative so I don’t derail myself

[JaJL]

3/19/22
Pin SQ: 340 x 5, 340 x 3 x 3
Slingshot bench: 225 x 5, 225 x 3 x 4

[JaJL]

3/21/22
2ct pause DL: 420 x 4
Bench: 195 x 10, 195 x 5 x 4
High incline DB bench: 70 x 10, 65 x 10 x 2
A1. DB curl: 35 x 16,14,14
A2. Rope Pushdown: 70 x 20, 90 x 14 x 2

[JaJL]

3/22/22
Slingshot BP: 230 x 5
Squat: 340 x 8, 340 x 5 x 2, 340 x 4 x 3
Pendlay Row: 185 x 8 x 3

[JaJL]

3/25/22
Pin Squat: 345 x 4
Larsen PR: 170 x 12, 170 x 6 x 3
OHP: 130 x 6, 120 x 9 x 2
Medium Lat Pulldown: 120 x 18, 130 x 15,13

Haven’t had time to train the past two days with other commitments, but solid day.

[JaJL]

3/26/22
Slingshot BP: 242 x 2, 253 x 2
Deadlift: 420 x 10, 420 x 5 x 4
Belt Squat: 315 x 12, 365 x 12 x 2

Crap sleep last night (didn’t fall asleep until ~3 am), but decent day. Different belt squat set up than previously logged.