_J_'s Training Log

[_J_]

Week 3, Friday, 10-21-11
Squat 120, 150, 180, 210, 245(3), 180(8)
Bench 120, 150, 180, 210, 245(5), 180(8)
Row 65, 80, 100, 115, 135(3), 100 (8)
W.Dips (3x8) 45, 70, 70(6)
B.Curls (3x8) 85, 90, 95
Tri Ext. (3x8) 16, 17, 18

Friday morning weight: 180

With proper rest between sets, squats were much better this week than last week. I accidentally did all 5 reps of 245 on bench, though the last rep was the "leg shaking" variety.

I'll be putting together some small chain weights this weekend so that I can begin microloading next week (1.25 increments instead of 5 pounds). Except for rows. They're progressing so well, I will continue to jump up 5 pounds per week until that stalls. Next week, week 4, is where I'll be doing my 5 RM for 5 reps and I'll exceed my old 5RM beginning in week 5 (when I'll start microloading all the movements but rows).

[BendtheBar]

Best of luck with the microloading.

though the last rep was the "leg shaking" variety.

I have this problem on every rep.

[_J_]

Week 4, Monday, 10-24-11
Squat 125, 155, 185, 215, 245
Bench 125, 155, 185, 215, 245(4)
Row 70, 85, 100, 120, 135
W.Hypers (2x5) 35, 35
W.Situps (3x10) 35, 35, 35

With the right rest periods on my heaviest sets, I got all my squat reps--thrilled b/c it's been a while since I've squatted 245 and I've never done it ATG like this. Funny, but I got all 5 bench reps at 245 on Friday, but today, I really struggled with the last rep, barely getting it. I continue to be amazed that I can do decline situps with a 35 on my chest.

[BendtheBar]

I continue to be amazed that I can do decline situps with a 35 on my chest.

I get to about 15 flat bench weighted situps and want to cash it in.

[_J_]

Week 4, Wednesday, 10-26-11
Squat 125, 155, 185, 185
OHPress 90, 110, 125, 145
Deadlift 210, 250, 295, 335
Pulldowns (3x8) 10, 11, 11
Cable Crunch (3x8) 17, 17, 18
Calf Raises (machine) (3x8) 170, 190, 210

Really hit a high on Deadlift today. After struggling a bit with 325 last week, I freaking killed 335! I could've done another 2 reps. No grip issues this week. OH Press also felt like I could've gotten another rep or 2. A great day at the gym. Got my chains made for microloading and will start this Friday.

[Traphouse86]

Originally Posted by _J_

Week 4, Wednesday, 10-26-11
Squat 125, 155, 185, 185
OHPress 90, 110, 125, 145
Deadlift 210, 250, 295, 335
Pulldowns (3x8) 10, 11, 11
Cable Crunch (3x8) 17, 17, 18
Calf Raises (machine) (3x8) 170, 190, 210

Really hit a high on Deadlift today. After struggling a bit with 325 last week, I freaking killed 335! I could've done another 2 reps. No grip issues this week. OH Press also felt like I could've gotten another rep or 2. A great day at the gym. Got my chains made for microloading and will start this Friday.

Solid Deads

[BendtheBar]

I freaking killed 335!

Great work. Keep that momentum.

[_J_]

Week 4, Friday, 10-28-11
Squat 122.50, 153.75, 185, 213.75, 250(3), 185(8)
Bench 122.50, 153.75, 185, 213.75, 250(3), 185(8)
Row 67.50, 85, 101.25, 120, 140(3), 101.25(8)
Dips (3x8) 45, 70, 70(7)
BbCurls (3x8) 90, 95, 95(7)
TriExt (3x8) 16, 17, 18

Bodyweight: 180.5. A gain of 0.5 pounds. I increased my calories last week, and I only gained a half pound. Time to increase the calories again. In addition to what I usually ate, I added a half cup of heavy whipping cream to my daily shake and added 2 tablespoons of omega 3 peanut butter to my pre-bedtime meal (cottage cheese and protein powder). Since I'm shooting for about 1 pound gain per week, it's time to increase the calories again (time for more whole milk and cream!). Btw....a "diet" that encourages you to eat red meat, peanut butter, whole milk and heavy cream? Yea, it's freaking great!



Started microloading. The chains are kind of cool, but every freaking guy I know asked me about them (it slowed me down).

Got my squat reps, and even went up a full 5 pounds on the 3-rep set. Form wasn't great, so I must remember to drop a little a quicker and keep my entire back tighter. After the 8 rep set of squats, my legs were shaking. Rows felt great.

[BendtheBar]

Btw....a "diet" that encourages you to eat red meat, peanut butter, whole milk and heavy cream? Yea, it's freaking great!

You aren't kidding.

How much are you looking for gain each week?

[_J_]

Originally Posted by BendtheBar

How much are you looking for gain each week?

I'm looking to gain about 1 pound per week, so I'm moving the calories up slowly.