J's Upper/Lower Training Log

[mab54]

Been looking through the past week, some very strong work J looks like you are doing great with the 4 day upper/lower.

[_J_]

Monday, 4-2-12
Squat, 265 (7,7,6). 20 rep goal met.
Calf Raise 3x8, 250(10), 270(10), 290(7)
Cleans 5x3, 145
W.Situps 3x10, 45(15), 60(15), 60(15)
Side bends 3x8, 45(15).

Overall, the workout didn't feel good at all, but I still got my goals.

On squats, I tried a slightly wider stance and I liked how it felt. Is it strange that my glutes and hammies are always much more tired/sore than my quads?

Cleans--my grip did not want to hang on today. Gave myself a good talking to and it got better.

Tuesday, 4-3-12
Bench 245 (7,6,7). 20 rep goal met.
DbRow 3x10-15, 80 (10,10,10).
Dips BW+70, (8,7,6). 20 rep goal met.
Chinups BW+10, (8,7,5). 20 rep goal met.

The last bench rep was of the red-faced, vein-bulging, bar ascending unevenly variety. Rows were hellu-heavy. The last chinup rep involved some leg-kicking to get the final distance up to the bar.

[BendtheBar]

On squats, I tried a slightly wider stance and I liked how it felt. Is it strange that my glutes and hammies are always much more tired/sore than my quads?

Not at all. I never feel quads on squats, but my hamstrings always get sore. My glutes get hit harder on wide stance movements.

Congrats on the progress.

[_J_]

Thursday, 4-5-12
Deadlift 235, 325, 360
Squat 1x20, 195. Nailed it.
OH Press, 150 (7,6,5). 20 rep goal missed.
Calf Raise 3x8, 90(12), 155, 165
Cble Crunch 3x10-15, 20(15), 20(15), 21

Deadlifts were tough. Still bummed about my OH Press stalling for the last 3 weeks.

Friday, 4-6-12
BbRow 175 (7,6,6). 20 rep goal missed by 1 rep.
IncDbBench 90 (8,8,6). 20 rep goal met.
Pullups BW+20 (7,6,6). 20 rep goal missed by 1 rep.
DbCurls 3x8-10, 35 (10,10,10).
1armDbExt 3x8-10, 35 (7,7,7).

Rows felt better this week, but I still missed my goal.

I am amazed at what I can do with the dumbells on incline bench. A year or so ago, I could barely do 4 or 5 reps with 95 pounders. I have a feeling that I'll far exceed that next week.

I got all my pullup reps, but my last one was of the kicking, knee raising, chin-jutting variety, so I am not counting it. I'll get em next week. Btw, weighted pullups are awesome.

[BendtheBar]

I am amazed at what I can do with the dumbells on incline bench. A year or so ago, I could barely do 4 or 5 reps with 95 pounders.

You're getting into some big territory with them. Having any issue getting them into place? That was always a huge battle for me.

[big_swede]

Good looking training!

[J_Byrd]

That is some serious rowing. I think I had a mild heart attack just reading it!

[mab54]

20 reppers are starting to add up keep it up!

[_J_]

Originally Posted by BendtheBar

You're getting into some big territory with them. Having any issue getting them into place? That was always a huge battle for me.

No issues so far. I pick them up (suitcase deadlift), and when I sit back onto the incline bench, I get my knees under the dbs. Then just kick them up to my shoulders and start lifting. It'll be great to see a day when the weight I'm pressing is too heavy to get into place.

[_J_]

Monday, 4-9-12
Squat, 270 (5,4,4). 20 rep goal missed...badly.
Calf Raise 3x8, 255, 275, 290
Cleans 5x3, 150.
Wtd Situps 3x10, 45(15), 60(15), 70(15).
Side Bends 3x8, 45 (15).

I felt like crap all day Monday. Squats felt like a mountain was on my back and I had no explosion for cleans. I got allthe reps for cleans, but it didn't feel the same.

I worked pretty hard in the yard this weekend and I had 2 glasses of whisky on Sunday. I have a couple of drinks once in a while, but I hadn't had any in a long time, and it had been a tough day, so I had a couple. I think the combination of those things sapped me early this week. Oh well, lesson learned.

Tuesday, 4-10-12
Bench 250 (6,5,5). 20 rep goal missed.
DbRow 3x10-15, 80 (11,10,10). 1 more than last week.
Dips 75 (7,7,6). 20 rep goal met.
Chinups BW+15 (7,6,5). 20 rep goal missed.

I hit my goals on Dbrow and dips, but I'm gonna do them again next week to try for more reps. Came up just short on chinups. I'll get em next week.