Jake's log

[jake]

10/9
Bb rows 4x10
Tbar 4x12
One arm lever 2x12

10/10

Press 155 5x6
Close grips 225 3x8 volume pr
Dips 4x8

[jake]

10/11

Deadlift 475x1, 395 5x5

Weights felt heavy today so I did the bare minimum

[jake]

10/14

Bench 275x1, 235 5x5, paused a few
Inclines 135x8, 185x8, 225x8 rep pr

Lethargic today.

[jake]

10/15
Squat 405x1, 325 5x5
Low bar! W/ yukon! A few sets of 5
Paused deads 340 4x5

Rough day, nice headache. Scooped a yukon bar, hoping I can rotate low bar in without causing elbow wrist and shoulder problems. Also, can get about a 2" deficit for benching.

[jake]

10/17

Press 165 5x5, ties best 5x5, good speed on these
Bench w/ yukon bar 190x8, 210x6, 230x5, 220x6x2,
w/ feet up 160x10

[jake]

10/18

Deadlift 455x1, 405 5x5
Paused squat w/ yukon 225 5x4

Done with 5x5, on to triples. Also, I think I need at least two independent squat days a week. I was still sore today from Tuesday, so obviously carrying a little fatigue, but I've been feeling that this whole week.

[jake]

10/19

BB rows 135 5x10
Tbar 2plates 4x12

Mobility: creepin around the crawl space to change furnace filters

[jake]

10/21

Bench 295x1@8.5, 245 5x3, 1 set tng, rest paused
Close grips 230 3x6
Wife grip, feet up 205 2x8

Excellent day. I think 315 would have gone today, and the main sets were flying, even with a pause. I like to think reducing secondary stuff last week helped, but realistically is was likely the 2000 calories of macncheese and pizza I ate yesterday. As things get heavier I'll drop wide grip and reduce volume on close grips. Going forward after this block of triples having a deload week after a block or two with no secondaries is probably a good idea. Could have used it last week.

[Wilhelm]

Looking good, Jake.

Also, Wife grip is the best typo ever.

[jake]

10/22

Squat 405, 425x1 (wraps), 335 5x3 (sleeves)
Paused deadlifts 365 3x4
Tbar 3x10

The way 425 moved today I have 455 bagged. Few more weeks.

[jake]

Looking good, Jake.

Also, Wife grip is the best typo ever.

HA! My mind is now going to interesting places...

[jake]

10/24

Press 175 5x5 - volume pr
Yukon paused bench 200 3x6
Dips BWx5, +25lbs 2x8

I had 2 reps in the tank first press set, at least one last set, I like it.

[jake]

10/25

Deadlift 495x1@8.5, 425 5x3
Paused squat w/ yukon 260 4x4
Tbar 5x10

Wouldn't say I smoked 495 but it looked smooth on video. Kept my upper back in extension too, which is probably why it felt hard. I'd like 545 conventional in a few weeks.

[jake]

10/28

Bench 275x1, 295x1, 305x1, 255 5x3
Close grip 235 3x6
Feet up 225 2x6
Curls 75 3x10

Maybe had 320, think at least 315 woulda gone. Not bad after 25lb weightloss from pneumonia!

[jake]

10/29

Squat 405x1, 345 5x3

Not the best day. Warmed up the paused dead with 135 but my low back felt fried from squats so I canned it. Got the main work in though, so overall win. Sleep disturbance was much earlier last night than normal and was up for >1hr, may have something to do with it...

[jake]

10/31

Press 185 5x4 - volume pr
Dips BWx5, 15, 15 also rep pr

Strongest my press has ever been, interesting that I've only been training it once a week which kinda flies in the face of specificity. I've also increased the ROM, bringing the bar below my clavicles, and pausing w/ no layback. Only other contributing factors I can think of are all the other pressing, particularly inclines, and the upper back work I've done. I also think I've finally built some muscle. Looking to finally hit lmafo2pl8s in a few weeks.

[jake]

11/1

Deadlift 440 3x3

Worst day of this cycle, didn't complete all my sets. Had no strength to speak of, and low back still bugging me. Rest and try again next week

[jake]

11/4

Bench 295x1, 265 5x3
Close grip 245 3x5
Curls 80 3x10

Dropping all secondaries w/ exception of light squats for the next two weeks, thinking of a test week in two weeks after the full 12 week cycle.

[jake]

11/5

Squat w/ wraps 405x1, 355 5x3, last set @7.5

[jake]

11/7

Press 205x1, 195 5x3 belted up for these, volume PR
Lite TBar 4x10