J's Upper/Lower Training Log

[_J_]

Week 35, Thursday, 11-1-12
Deadlift, 250(5), 340(5), 380(2)
F.Squat, 135(7), 185(5), wave one 215(3), wave two 225(3)
Calf raise 8 reps, 160, 185, 205.
V-ups 2x15


Week 35, Friday, 11-2-12
BbRow, 195(9,8,7). 25RG missed. 2 more than last week. 3rd attempt.
IncDbBench, 100(8,6,4).25RG missed, 2 less than last week. 5th attempt.
Pullups, BW+20 (7,6,5,4).
OH Press 145 (7,6,5). 25RG missed. 3 less than last week. 2nd attempt.

Didn't get a lot of rest this week. Missed a lot of sleep.

[BendtheBar]

IncDbBench, 100(8,6,4).25RG missed, 2 less than last week. 5th attempt.

Sorry to see that. Just a suggestion. Use 80s next week and go for 20 rep sets. You will love me and hate me.

[_J_]

Week 36, Monday, 11-5-12
Hangcleans 145 (6,6,6)
Squats (heels on a board), 250 (7,7,7).
Calf Raise 8 reps, 305, 320, 330
Leg Press, 690(8), 780(6)
W.Situps, 70 pounds, 2x15.

Squat form has been solid for the past couple of weeks and I've moved up a bit in squats, calf raises and leg press.

Week 36, Tuesday, 11-6-12
Bench, 240(9,9,7). 25RG met. Time to move up.
DbRow 95 (12,10).
Dips BW+75(8,5,3).
Chinups BW+10(7,6,4)

I've been experimenting with dips and chinups to see if the weight matters much of if it is just my arms getting tired. Over the last few weeks, I've tried dips at 65, 70, and 75 pounds and I can do about the same number of reps no matter which weight I use. It's about the same for chinups too. Weird.

[BendtheBar]

Congrats on the bench PR. Good to see.

[_J_]

Week 36, Thursday, 11-8-12
Deadlift, 250(5), 340(5), 380(4)
F.Squat, 145(7), 195(5), wave one 220(3), wave two 230(3)
Calf raise 8 reps, 160, 185, 205(7).
V-ups 2x15


Week 36, Friday, 11-9-12
BbRow, 195(10,9,7). 25RG met. Time to move up.
IncDbBench, 80(17,12,11).
Pullups, BW+20 (7,6,6,4).
OH Press 145 (8,7,6). 25RG missed. 3rd attempt.


Incline Db Bench: Holy crap, trying for 20 reps is hard. My elbows were burning. I didn't even get 1 full set of 20. Kind of disappointing.


Week 37, Monday, 11-12-12
Hangcleans 150 (6,6,6)
Squats (heels on a board), 250 (8,7,7).
Leg Press, 690(8), 780(8)
W.Situps, 70 pounds, 2x15.

I think I'll try the squats next week without the board under my heels. Got to remember to wear a shoe with a bit of a heel on it.


Week 37, Tuesday, 11-13-12
Bench, 245(8,8,7). 25RG missed. 1st attempt.
DbRow 95 (12,10).
Dips BW+45(11,9,7).
Chinups BW+25(4), BW+10(5,5)

I've dropped Dips down in weight. I was feeling weak and unstable at the bottom, so I dropped the weight down to focus on a more controlled eccentric and plenty of reps. Besides, I was stuck on dips anyway. I'll shoot for 30 reps.

On Chins, I am beginning to suspect that using 5 or 10 pounds more doens't matter much. I can't do more than 7 chinups with just 10 extra pounds attached. With 25 pounds, I can barely do 5. Really? Just a 2 rep difference? I may try just BW for a while and see how it goes.

Week 37, Thursday, 11-15-12
Deadlift, 250(5), 340(5), 380(4)
F.Squat, 145(7), 195(5), wave one 225(3), wave two 235(2)
Calf raise 8 reps, 160, 185, 205
V-ups 2x15

Deadlift: the lift felt fine. Good form throughout. I just couldn't get the 5th rep.


Week 37, Friday, 11-16-12
BbRow, 200(9,9,7). 25RG met. First attempt. Time to move up alread.
IncDbBench, 80(18,13,12). 3 more than last week.
Pullups, BW+20 (7,6,5).
OH Press 145 (8,6,4). 25RG missed. 4th attempt.

Incline DB Bench: I'm still amazed I can't do one set of 20 yet.

Pullups: Been stuck for a while, so, I'm gonna drop down to BW and shoot for 25RG and then work my way back up.

OHP: After the 20 rep set attempt on incline, my shoulders and triceps were wore out.

[BendtheBar]

Bench reps didn't take much of a beating bumping up to 245. Good sign.

[_J_]

Week 38, Monday, 11-19-12
Hangcleans 135 (6,6,6)
Squats (no baord this time), 255 (7,6,6). First attempt.
Calf Raise 8 reps, 310, 325, 335
W.Situps, 70 pounds, 2x15.

Squats felt a bit different. My lower back felt a bit better than usual afterward. Still getting the hang of it again.


Week 38, Tuesday, 11-20-12
Bench, 245(9,8,8). 25RG met. 2nd attempt. Gonna do it again before moving up.
DbRow 95 (10,10,8).
Dips BW+45(12,10,9).
Chinups BW only (8,6,6)

Kind of shocked that I can only do 8 chinups at bodyweight. Hell I can do 7 with 15 extra pounds.

[BendtheBar]

Congrats on the bench press.

[BendtheBar]

Hope things are well.