JaJL log
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JaJL log
Updating this 1st post with background information since I have been consistently logging stuff and it feels like a habit now... and I want to have my 2020 goals here to help keep on track.
Training History
2009-2011: Began lifting junior year of high school for football and track. Our school trainer was real big into crossfit at the time and our workouts reflected that- we would do 2-3 crossfit-esque workouts a week with 2-3 strength focused workouts a week.
2011-2016: earned a scholarship to compete in track for the throws. Started undergrad at ~265# bodyweight, my coach had me lose body weight over my redshirt year and dropped to a low of ~210. Then throughout the rest of my career I would be between 220-240#. Ended up earning a couple first team all-american awards at the division 2 level which was pretty cool.
Notable lifts at this time were:
-Back Squat: 495x1 (still my lifetime best...)
-TnG Bench Press: 300x1 (still my lifetime best...)
-Deadlift: 550x1 (hey! something I am better at now!)
-Hang Power Clean: 355x1
-Power Snatch: 255x1
-Jerk: 330x1
-Front Squat: 405x1
I tore my right pec pretty bad in 2015 throwing discus, and had burning pain whenever I tried to do any sort of bench pressing until the past year or so which has definitely limited any sort of progress there.
2016-2018: A bunch of 5/3/1 variants up until February of 2017, then did crossfit from then until 2018. Dropped bodyweight to a low of 192 during this time.
2018-2019: A lot of program hopping/screwing around to put it bluntly. Despite not really following a specific "goal", I do think I have managed to gain some decent lean mass, though it was definitely not efficient lol. I intended to compete in some sort of strength sport in 2019, but my plans fell through.
2020 Goals: COVID happened, didnt really hit any of them
2021 Goals:
-Arbitrary lifting numbers: squat >500, bench >300, deadlift >600. Squat and deadlift would be lifetime bests, bench would be getting back to my best ever.
-Stick with a plan
Current Lifetime Bests:
Back Squat: 495 (2015)
1ct Pause Bench: ??? (Will test at end of current cycle)
TnG Bench Press: 300x1 (2015)
Deadlift: 585 (May 2021)
Press: 175 (2021)
Training History
2009-2011: Began lifting junior year of high school for football and track. Our school trainer was real big into crossfit at the time and our workouts reflected that- we would do 2-3 crossfit-esque workouts a week with 2-3 strength focused workouts a week.
2011-2016: earned a scholarship to compete in track for the throws. Started undergrad at ~265# bodyweight, my coach had me lose body weight over my redshirt year and dropped to a low of ~210. Then throughout the rest of my career I would be between 220-240#. Ended up earning a couple first team all-american awards at the division 2 level which was pretty cool.
Notable lifts at this time were:
-Back Squat: 495x1 (still my lifetime best...)
-TnG Bench Press: 300x1 (still my lifetime best...)
-Deadlift: 550x1 (hey! something I am better at now!)
-Hang Power Clean: 355x1
-Power Snatch: 255x1
-Jerk: 330x1
-Front Squat: 405x1
I tore my right pec pretty bad in 2015 throwing discus, and had burning pain whenever I tried to do any sort of bench pressing until the past year or so which has definitely limited any sort of progress there.
2016-2018: A bunch of 5/3/1 variants up until February of 2017, then did crossfit from then until 2018. Dropped bodyweight to a low of 192 during this time.
2018-2019: A lot of program hopping/screwing around to put it bluntly. Despite not really following a specific "goal", I do think I have managed to gain some decent lean mass, though it was definitely not efficient lol. I intended to compete in some sort of strength sport in 2019, but my plans fell through.
2020 Goals: COVID happened, didnt really hit any of them
2021 Goals:
-Arbitrary lifting numbers: squat >500, bench >300, deadlift >600. Squat and deadlift would be lifetime bests, bench would be getting back to my best ever.
-Stick with a plan
Current Lifetime Bests:
Back Squat: 495 (2015)
1ct Pause Bench: ??? (Will test at end of current cycle)
TnG Bench Press: 300x1 (2015)
Deadlift: 585 (May 2021)
Press: 175 (2021)
Last edited by JaJL on Tue May 25, 2021 3:57 am, edited 5 times in total.
- Wilhelm
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Re: JaJL attempt at powerlifting
Good success to you in your training and your meet. \o/
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Re: JaJL attempt at powerlifting
Thanks @Wilhelm! Should be fun
Week 1 Session 2: Lower Intensity
A. Squat: 390x3x3.
B. 2"-ish Block Pull: 505x5, 450x10.
C1. SSB Split Squat: 120x15, 130x15,13
C2. Chin Up: BW x 10,10,9,8
C3. Ab wheel: 20,20,18,18
Playing around with the Split Squat for the first 3 weeks of this program for some more lower volume.
Week 1 Session 2: Lower Intensity
A. Squat: 390x3x3.
B. 2"-ish Block Pull: 505x5, 450x10.
C1. SSB Split Squat: 120x15, 130x15,13
C2. Chin Up: BW x 10,10,9,8
C3. Ab wheel: 20,20,18,18
Playing around with the Split Squat for the first 3 weeks of this program for some more lower volume.
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Re: JaJL attempt at powerlifting
Week 1 Session 3: Volume Upper
A. Pause Bench: 195x5x5
B. Overhead Press: 125x8,7,7
C. Dips: BW x 40
D1. V-bar Tricep Pushdown: 77x15,13,13
D2: Rear Delt Fly: 100x18x3
20’ on exercise bike
Didn’t plan on training today but had to move it up 1 day due to my schedule tomorrow.
A. Pause Bench: 195x5x5
B. Overhead Press: 125x8,7,7
C. Dips: BW x 40
D1. V-bar Tricep Pushdown: 77x15,13,13
D2: Rear Delt Fly: 100x18x3
20’ on exercise bike
Didn’t plan on training today but had to move it up 1 day due to my schedule tomorrow.
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Re: JaJL attempt at powerlifting
8/16/2019: Volume Lower
A. Squat: 345x5x5
B. Pause Deadlift: 330x6x2
C1. Leg Extension: 160x18,19,19
C2. Hamstring Curl: 150x20, 160x19,16
D1. DB Row: 100x12x3
D2. Decline Sit Up: 0x20x3
A. Squat: 345x5x5
B. Pause Deadlift: 330x6x2
C1. Leg Extension: 160x18,19,19
C2. Hamstring Curl: 150x20, 160x19,16
D1. DB Row: 100x12x3
D2. Decline Sit Up: 0x20x3
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Re: JaJL attempt at powerlifting
8/18/2019
A. Squat: 275x5x3
B. Paused 'Pad' Bench: 235x3x3
C. DB Incline Bench: 60x13,14,14
D. DB Hammer Curl: 30x16, 35x12,10
Notes
Modified my training template a little bit. Going to split the volume up from upper/lower sessions into 4 "full body" sessions. I know its deviating from the program a bit but I felt last week the fatigue was really biased towards those lower body sessions, plus then I can press more frequently.
I just ordered one of the knock-off sling shots off amazon to experiment with instead of the 'Pad' bench on alternate weeks.
Adding weight to the DB incline bench next session.
In other news, waist circumference was down 1/4" today compared to last week with some weight gain (0.3 lbs) as well
A. Squat: 275x5x3
B. Paused 'Pad' Bench: 235x3x3
C. DB Incline Bench: 60x13,14,14
D. DB Hammer Curl: 30x16, 35x12,10
Notes
Modified my training template a little bit. Going to split the volume up from upper/lower sessions into 4 "full body" sessions. I know its deviating from the program a bit but I felt last week the fatigue was really biased towards those lower body sessions, plus then I can press more frequently.
I just ordered one of the knock-off sling shots off amazon to experiment with instead of the 'Pad' bench on alternate weeks.
Adding weight to the DB incline bench next session.
In other news, waist circumference was down 1/4" today compared to last week with some weight gain (0.3 lbs) as well
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Re: JaJL attempt at powerlifting
8/20/2019
A. Deadlift: 470x3x2, 420x8
B. Close Grip Bench: 190x7x3, 170x12
C. Chin Up: BW x12, 25x5x3
D. Decline Sit Up: 20,20,20
Session felt good overall.
A. Deadlift: 470x3x2, 420x8
B. Close Grip Bench: 190x7x3, 170x12
C. Chin Up: BW x12, 25x5x3
D. Decline Sit Up: 20,20,20
Session felt good overall.
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Re: JaJL attempt at powerlifting
Wasn't able to post for a bit due to the 504 error... Joined a new gym this week with a bunch of sweet equipment so lifting has been pretty fun.
Here was todays session:
8/30/2019
Deadlift w/ chains: 420x4, 435x4, 450x4, 430x4
"knock-off" sling shot bench: 235x4, 245x4, 255x4, 240x4x2
T Bar Row (plate weight): 90x10, 100x10x2, 110x10
Here was todays session:
8/30/2019
Deadlift w/ chains: 420x4, 435x4, 450x4, 430x4
"knock-off" sling shot bench: 235x4, 245x4, 255x4, 240x4x2
T Bar Row (plate weight): 90x10, 100x10x2, 110x10
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Re: JaJL attempt at powerlifting
8/31/2019: GPP and Bro
Treadmill: 25', speed @3.6 and incline @7
A1. Hammer Curl: 30x15x3
A2. V Bar Pushdown: 70x15x3
B1. Wide grip lat pulldown: 115x20x2, 130x17
B2. Ab wheel: 20 x 3 sets
Treadmill: 25', speed @3.6 and incline @7
A1. Hammer Curl: 30x15x3
A2. V Bar Pushdown: 70x15x3
B1. Wide grip lat pulldown: 115x20x2, 130x17
B2. Ab wheel: 20 x 3 sets
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Re: JaJL attempt at powerlifting
9/2/2019
A. Squat w/ belt: 435x1, 345x5x5
B. Pause Bench: 245x1, 195x5x5
C. Overhead Press: 95x10, 110x10, 105x10x2
Overshot on the squat a little bit, hit that single easier last week. Oh well.
A. Squat w/ belt: 435x1, 345x5x5
B. Pause Bench: 245x1, 195x5x5
C. Overhead Press: 95x10, 110x10, 105x10x2
Overshot on the squat a little bit, hit that single easier last week. Oh well.
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Re: JaJL attempt at powerlifting
9/3/2019
A. Deadlift: 520x1, 405x5x5
B. Deadstop Pin Bench: 185x4, 195x4, 205x4, 210x4, 200x4x2
C. 303 Tempo Belt Squat: 225x10, 250x10, 275x10, 250x10
Today was kind of "bleh". Changed tempo squats to belt squats, first time ever using one and its kind of awkward at first.
A. Deadlift: 520x1, 405x5x5
B. Deadstop Pin Bench: 185x4, 195x4, 205x4, 210x4, 200x4x2
C. 303 Tempo Belt Squat: 225x10, 250x10, 275x10, 250x10
Today was kind of "bleh". Changed tempo squats to belt squats, first time ever using one and its kind of awkward at first.
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Re: JaJL attempt at powerlifting
9/5/2019
A. Squat w/ chainz: 275x4, 295x4, 310x4, 295x4x2 bar weight-unsure of the chain weight
B. "Sling shot" bench: 225x4, 240x4, 250x4, 235x4x2
C. DB Shoulder press: 35# myoreps running a little short on time
A. Squat w/ chainz: 275x4, 295x4, 310x4, 295x4x2 bar weight-unsure of the chain weight
B. "Sling shot" bench: 225x4, 240x4, 250x4, 235x4x2
C. DB Shoulder press: 35# myoreps running a little short on time
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Re: JaJL attempt at powerlifting
9/6/2019
A. 2" deficit deadlift: 365x5, 375x5 (@7.5-8ish), 355x5x3
B. CG Bench Press: 185x6, 200x6, 195x6x2
C. Snatch grip SLDL: 225x6, 255x6, 285x6, 265x6
Bleh. End of a not-so-great week of training. Rest day tomorrow then have to train Sunday since I have a bachelor party to attend next weekend.
A. 2" deficit deadlift: 365x5, 375x5 (@7.5-8ish), 355x5x3
B. CG Bench Press: 185x6, 200x6, 195x6x2
C. Snatch grip SLDL: 225x6, 255x6, 285x6, 265x6
Bleh. End of a not-so-great week of training. Rest day tomorrow then have to train Sunday since I have a bachelor party to attend next weekend.
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Re: JaJL attempt at powerlifting
9/8/2019
A. Squat w/ belt: 385x3@7, 395x3@7.5, 410x3@8.5, 365x3x2
B. 1ct pause bench: 225x3@8, 230x3x2@8-8.5, 210x3x2@7ish
C. Overhead Press: 120x7x4@7ish
Pretty good day after last week being rough all around. Bench was down a bit but it had been going really well for a bit so I'm not super disapointed or anything. Maybe someday ill be OK at it
A. Squat w/ belt: 385x3@7, 395x3@7.5, 410x3@8.5, 365x3x2
B. 1ct pause bench: 225x3@8, 230x3x2@8-8.5, 210x3x2@7ish
C. Overhead Press: 120x7x4@7ish
Pretty good day after last week being rough all around. Bench was down a bit but it had been going really well for a bit so I'm not super disapointed or anything. Maybe someday ill be OK at it
- JohnHelton
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Re: JaJL attempt at powerlifting
JaJL, what age and weight class will you be competing in? Lifts are looking strong. Do you have some 1RMs you are trying to beat?
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Re: JaJL attempt at powerlifting
I turn 26 this week and am planning on competing in the 220's in the USPA this meet (214-215 right now so working on gaining weight into the meet).JohnHelton wrote: ↑Sun Sep 08, 2019 10:35 am JaJL, what age and weight class will you be competing in? Lifts are looking strong. Do you have some 1RMs you are trying to beat?
My goals for the meet are high 400's-500 in the squat, 275-300 in the bench and high 500's-MAYBE 600 if everything goes good. Lifetime bests are 495 squat, 300 "thrower bench" (ie, TnG with a lot of english) and 575 deadlift... but I also did those weighing 235-245 so it would be cool to meet or beat my all time best numbers at a lighter bodyweight.
- JohnHelton
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Re: JaJL attempt at powerlifting
Awesome. What day is the meet? I’m competing on 12/15.
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Re: JaJL attempt at powerlifting
11/17, so about 10 weeks out!
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Re: JaJL attempt at powerlifting
Good luck in your training
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Re: JaJL attempt at powerlifting
Thanks Victore!
9/9/2019
I just discovered the joys of iMovie, so the youtube video shows several sets
A. Deadlift: 480x3@7, 495x3@8, 515x3@9.5, 445x3x2
B. Dead-stop bench: 200x4@8, 210x4@8, 215x4@9, 200x4
C. "303" Tempo Squat: 275x7x4
I think if I would have just went for the 3rd rep at 515# instead of messing with my grip it would have went better. I do think that is my best non-touch and go deadlift triple though.
Accidentally trimmed the last rep on the tempo squat; I try counting for the 1st couple of reps and then just maintain that rhythm, but it speeds up a little as the set goes on lol.
9/9/2019
I just discovered the joys of iMovie, so the youtube video shows several sets
A. Deadlift: 480x3@7, 495x3@8, 515x3@9.5, 445x3x2
B. Dead-stop bench: 200x4@8, 210x4@8, 215x4@9, 200x4
C. "303" Tempo Squat: 275x7x4
I think if I would have just went for the 3rd rep at 515# instead of messing with my grip it would have went better. I do think that is my best non-touch and go deadlift triple though.
Accidentally trimmed the last rep on the tempo squat; I try counting for the 1st couple of reps and then just maintain that rhythm, but it speeds up a little as the set goes on lol.