J's Upper/Lower Training Log

[RobMoriRB]

looked like a solid work out

[_J_]

Originally Posted by BendtheBar

Going to be adding a quad-heavy exercise?

On mondays, I squat wih a board under my heels and also do cleans. On thursdays, I deadlift and front squat and for the last 2 weeks, I've thrown in some leg press.

Do i need more quad work or just heavier quad work? (It's not like either is a bad option, lol).

[BendtheBar]

Originally Posted by _J_

On mondays, I squat wih a board under my heels and also do cleans. On thursdays, I deadlift and front squat and for the last 2 weeks, I've thrown in some leg press.

Do i need more quad work or just heavier quad work? (It's not like either is a bad option, lol).

Not necessarily, I was just curious. I thought maybe you were contemplating some leg presses or similar to address the weakness.

[_J_]

Week 23, Thursday, 8-9-12
Deadlift, 5 reps, 235, 295, 345, 380(1). Just one rep.
F.Squat, 135(7), 185(5), wave one 205(3), wave two 215(3), wave three 220(3).
Leg Press, 8 reps, 400, 540, 630.
Calf Raise, 8 reps, 135, 160, 180(6).
V-up machine, 2x15

Deadlift: Could barely get 380 off the ground. Just 1 rep. I'll go to just 3 sets next week, 250, 340, 380, to see if it I'm a little fresher at the end.

Front Squat: I like wave loading, but my form wasn't great at the end of the last set. Leaning forward too much. Not upright enough.

Leg press: continuing leg press for extra quad work.

Week 23, Friday, 8-10-12
BbRow, 175(9,9,8). 25rep goal met again, 1 more than last time. Moving up.
IncDbBench, 90(10,9,6). Missed 25RG, but made it the last 3 weeks.
Pullups, BW+10 (10,9,7). 25RG met. Moving up to 15.
OH Press 135 (9,8,6). Goal missed. 1 less than last week.
DbCurls 45(8,8rp).
Rope PDs 18(7,6).

[BendtheBar]

Deadlift: Could barely get 380 off the ground. Just 1 rep. I'll go to just 3 sets next week, 250, 340, 380, to see if it I'm a little fresher at the end.

Good luck. Nail it next time.

[_J_]

Week 24, Monday, 8-13-12
Squats (heels on a board), 205 (10,10,6).Still experimenting with technique.
Calf Raise 8 reps, 295, 305, 315.
Cleans 3x3, 155. Working mostly on the catch.
W.Situps, 70 pounds, crunches, 2x10.
Hangcleans, 150 (2x5)

Squats - Trying some higher rep ranges to test my form and technique, ala can I keep doing it right even when worn out. I'll start moving up slowly from here.

Cleans - Working on the catch was eye-opening. Trying to get that part of the lift down so I can handle heavier weights in the future. I now understand why a small heel is needed on the Oly lifts. I may bring an extra set of shoes just for cleans.

Week 24, Tuesday, 8-14-12
Bench, 270(1), 255(2), 240(3), 225 (5). Didn't have it today.
DbRow 85 (15,15). Moving up to 90s.
Dips BW+90(7,5). Same as last week.
Chinups BW+10(10,9,8). 25rep goal met. 1 more than last week. Moving up.

I'm surprised these days have been even this good. The past week and weekend I've been very stressed eating poorly, and haven't been sleeping enough. This previous weekend was particulalrly trying. Just got to get back on track this week. Weights, Diet, Rest.

[BendtheBar]

Originally Posted by _J_

I now understand why a small heel is needed on the Oly lifts.

God observation. I needed heel too when I tried overhead squats.

[_J_]

Week 24, Thursday, 8-16-12
Deadlift, 5 reps, 250, 340, 380(0), 315(7). Not 1 rep of 380.
F.Squat, 135(7), 185(5), wave one 215(3), wave two 220(3), wave three 225(2).

Deadlift: Couldn't get 380 off the floor. I'm either going to start lifting from a deficit or I'll do something like 340 for 2 sets of 5 as my heavy set and then move up when I can get them.

Front Squat: Can't freaking believe I did a front squat with 225 on the bar. Didn't get all 3 reps, but I'll get them next time. I'll be using a small heal next week.

Only had time to do DL and front squat. Just ran out of time. At least I got the important stuff done.

Week 24, Friday, 8-17-12
BbRow, 180(9,9,7). 25RG met. If i meet it next wk i'll move up.
IncDbBench, 90(10,10,7). 25RG met. Time to move up to 95s.
Pullups, BW+10 (10,9,7). 25RG met for 2nd straight week. Time to move up.
OH Press 135 (9,9,7). 25RG met. If i meet it next week, I'll move up.

Finally made some progress this week. Must be patient and persistent.

[BendtheBar]

Front Squat: Can't freaking believe I did a front squat with 225 on the bar. Didn't get all 3 reps, but I'll get them next time.

Nice work.

[_J_]

Week 25, Monday, 8-20-12
Squats (heels on a board), 210 (10,10,7).Moving back up slowly.
Calf Raise 8 reps, 295, 305, 315(7).
Cleans 3x3, 165. Finally moving up some.
W.Situps, 70 pounds, crunches, 3x10.
Hangcleans, 150 (5,4,2). Traps were worn out after cleans.

Squats - Squatting from a board makes sure I go all the way down, hams to calves or right at it. My left knee is usually tighter after squats than my right knee, but it's gone the next day. Will slowly move up.

Cleans - Catch work is going ok. Forgot my other shoes, so I had to work w/o a heel. No big deal.

Week 25, Tuesday, 8-21-12
Bench, 275(1), 260(2), 245(4), 230(5), 225(6). Better than last week.
DbRow 90 (12,12,10). First try with 90s went well.
Dips BW+70(9,9,7). Dropping down from 90 and going for 25 reps.
Chinups BW+15(9,7,7)). 25rep goal just missed. 1st try at 15.

Bench felt better than last week, but after doing the heavier rows, my arms were a bit worn out by the time I got to chinups.