"Gains on the horizon." : Jacob's Training Log

Conjugate W15D1

Max Effort Lower

Pause Squats:
>Warm up (everything was deep with long pauses)
>Max @ 330lbs
>3x5 @ 250lbs (with long pauses. DED)

Did some weighted lunges to do work on my bad hips. substituted weight for lack of distance.
>2 x 10 yards out and 10 yards back w/ 50kg

will be at the training session tonight as well so I can get more work done.

Training session:
>Low Bar: 3x5 @ 220 (get the motor pattern down since I changed my stance)
>RDL: 3x15 @ 205
>Snatch Grip Deds: 3x5 @ 176lbs (will go down to sets of 3 per Nels advice)
>Pause Deds: 6x1 @ 290?

Conjugate W15D2

Max Effort Upper

Comp Bench heavy double:
>Warm up
>198 x 2 (x) (failed second rep, spotter bumped through sticking, first rep felt REALLY GOOD)
>192.5 x 2 (still had a rough time with the second rep still PR double )
>3x5 @ 154

So I found that upon reaching the top of my first rep I loose tightness in my lats or something like that. I tend to over-extend at the top of the movement so I need to be mindful of this moving forward. If I didn't loose tightness I probably would've gotten the second rep at 198 (which is my current bench max).

Accessories:
>Feet up narrow grip: 3x10 @ 132 (felt easy, will increase)
>Bent over rows: 3x10 @ 132 (felt pretty easy, only did one grip style with this
>Incline: 3x5 @ 132 (did 7 on third set)

overall had a good session and felt really good on bench today. weird.

Conjugate W15D3

Dynamic Lower

Squat:
>Warm up
>8x2 @ 300

these felt OKAY. speed was also OKAY.

DL:
>Warm up
>3x1 @ 365

So I was having some of the continuing pain in my hip and it really wasn't too big of a deal until my last two squat sets. During Deadlifts I was having some very dull almost not noticeable pain running from the top of my hammy down to my knee. Not an issue since it's so small. I am going to do a deload whether I like it or not. If I take a light deload week I can take some strain off my ailments and work on rehab and mobility. I also haven't deloaded since around May.

Deload Day 1

Squat:
>Warm up
>3x5 @ 180

RDL: 3x8 @ 185
Hamstring Curls: 3x12 @ 7
DB Bench: 3x10 @ 40s

Finished with rehab and stretching.

Deload Day 2

Bench:
>Warm up
>5x5 @ 55kg

Decided to do around 60% with a little more volume cuz I wanted to

Accessories (all of them):
>Incline: 3x8 @ 40kg
>BB Rows: 3x12 @ 40kg
>Floor Press: 3x5 @ 40kg
>Kettlebell curls: 8x8/arm @ 12kg

Deload D3

DL:
>Warm up
>3x5 @ 225

RDL: 3x10 @ 135

didn't do a whole lot cuz deload and lack of sleep

Deload D4

OHP:
>Warm up
>5x5 @ 65

Feet-up narrow grip bench: 3x8 @ 95
Incline: 3x8 @ 95
Lat pull downs: 3x10 @ 10
DB Bench: 3x8 @ 40s

I can't wait to DL heavy on Monday.

Conjugate W16D1

Max Lower

Conventional block pulls:
>Warm up
>407 (previous best)
>Max @ 215kg (473lbs)
>3x5 @ 165kg (363lbs)

these felt excellent. no pain or annoyances. little upper back rounding but nothing to be concerned about.

Accessories:
>RDL: 3x8 @ 90kg

It took me an hour and a half to work up to a heavy single. overall a very successful session.

Conjugate W16D2

Max Upper

Narrow Grip:
>Warm up
>Max @ 185
>200 (x)
>3x5 @ 150 (5,4,4)

Swam to fitness east, had to rush through workout, bros were posing, fitness east bench is less than stellar, hungry. 200 wasn't there today cuz of a lot of outside distractions. Speed off the chest was real dank today. 200 went up super fast but just died on the lockout. I probably could've pushed through, but didn't.

Accessories:
>Comp Bench: 3x3 @ 135 (beat and not overly motivated at this point)
>Low Row Machine: 4x8 @ 180

Conjugate W16D3

Dynamic Lower

Pause Squats:
>Warm up
>12x2 @ 250 (~75%)
>3x1 @ 295 (90%)

experimenting with small overloads on dynamic lower days. vid shows last single and it still kept great speed and form.

(didn't do dynamic DL cuz I squatted for an hour and a half)

Hamstring curls:
>3x12 @ 10 (machine @ magni)

deaload really helped. nothing was bothering me during squats today. i think i nailed my setup and stance (slightly narrower than before, more comfortable).

10/10 want to squat more.

Conjugate W16D3 (from saturday)

Dynamic Upper:

Comp Bench:
12x2 @ 160

Feet up narrow grip: 3x8 @ 135
BB Row: 3x10 @ 155
Tricep Push downs: 3x10 @ i dont remember
Narrow Lat Pull Down: 3x12 @ i dont remember


Conjugate W17D1

Max Effort Lower

Low Bar Squat (double):
>Warm up
>Max @ 340x2
>3x5 @ 260

These all felt real nice. form change is helping.

Hamstring curls: 3x8 @ 130
Alternating bicep curls: 3x12 @ 40

solid morning session. will be doing accessories at the training session.



Training session:
>High bar beltless: 3x8 @ ~205
>RDL: 3x10 @ 220
>BB Row: 3x10 @ 155

Conjugate W17D2

Max Upper

Floor Press:
>Warm up
>Max @ 90kg (~198lbs so 8lb pr)
>3x5 @ 72kg (80%)

floor press felt real nice. failed what would be 209. this is improving.

Accessories:
>BB Row: 3x8 @ 80kg
>OHP: 3x8 @ 40kg
>Incline: 3x8 (11 on last set) @ 50kg

Conjugate W18D1

Max Effort Lower

Defecit DL:
>Warm up
>Max @ 435 (30lb PR )
>5x3 @ 335

Happy. My form was stupid ugly on these. This is a 30lb pr in this variation and matches my best deadlift from the floor (cheater style).

Accessories:
>hi bar squat: 5x5 @ ~215
>Reverse hyper: 3x20 @ 90lbs
>alternating curls: 3x10 @ 35

Conjugate W18D2

Max Effort Upper

Bench:
>Warm up
>195x2 TNG
>3x5 @ 160 (good long pause on all these reps, speed was solid)

Accessories:
>Feet up narrow grip: 3x8 @ 135 (tried at 155 and failed after 5 reps)
>lat pull downs: 3x8 @ 110lbs
>Incline: 3x8,5,5 @ 115
>EZ Bar curls: 3x8 @ 80lbs

Conjugate W18D3

Dynamic Lower

Pause Squats:
>Warm up
>8x2 @ 280 (noice)

wanted to continue with overload. but obviously not a good idea to continue on to over 95%. 325 did not happen.

DL:
>Warm up
>315x5, 1

didn't have time for a buncha singles so I just did a quick set of 5.

Conjugate W18D4

Dynamic upper

comp bench:
>warm up
>8x2 @ 180

speed was real nice.

accessories:
>Narrow grip feet-up bench: 3x10 @ 135
>Spoto press: 3x5 @ 135 (these sucked. i love them.)
>wide lat pull down: 3x12 @ 130
>tricep push downs: 3x10 @ 80
>narrow lat pull down: 3x10 @ 130

solid training sesh. mock meet is a week away so i am working up to my openers monday morning. planning on opening at 335/185/390.

Conjugate W19

Mock meet openers


Squat:
>Warm up
>330 x 1 (opener. felt good. nice n fast.)

Bench:
>Warm up
>185 x 1 (good pause. bench is feeling dank.)

DL:
>Warm up
>390 x 1 (meh. moved fast. not best technique. watev.)

You belong to me now.

Meet Prep W1D1

Squats:
>Warm up
>300x5 (top set)
>5x5 @ 265

3 planks. 50sec-1min each

I think i fixed the issue with my bar position by bringing my grip in fairly close. squats felt great today. Last time I did texas method I couldn't do 265 for a 5x5 even without a top set before. me happy.



I will finish the workout at the training session later

Training Sesh:

hi-bar squats:
>4x8 @ 110kg (242lbs)

hip thrusters (glute bridge things):
>3x10 @ 80kg (176lbs)

Meet Prep W1D2

Close Grip Bench:
>warm up
>4x8 @ 140 (70%)

that was not fun.

Tricep push downs:
>3x12 @ 72lbs

DB incline:
>3x8 @ 35 (didn't really feel it in my chest, triceps were dead so i really couldn't do more, incline height may have been off as well)

Lat Pulldown:
>3x8 @ 120

Machine preacher curls:
>3x8 @ 100 (could only do partial range of motion since I couldn't adjust the machine and apparently my forearms are longer than normal)

lost feeling in my arms from the pump.

Meet Prep W1D3

Pause Squats:
>Warm up
>3x8 @ 105kg (~230lbs)

RIP

Deficit DL:
>Warm up
>3x8 @ 135kg (~297lbs or ~68%)

RIP

High Bar
>3x8 @ 155lbs (too much RIP for more weight)

Meet Prep W1D4-5

Day4:

comp bench:
>160x5 (easy)
>13x5 @ 140 (definitely something wrong with the RPE since this didn't slow down at all)

Tricep push downs: 5x20 @ 40lbs
Side raises: 4x20 @ 15lbs
Band pull aparts: 4x20 (red band)

Day5:

comp DL:
>360x5
>5x5 @ 315 (DL volume sucks)

Hamstring curls: 4x12 @ 100lbs (i think)
Planks: 4 x 1minute
lat pulldowns: 2x8 @ 140, 1x5 @ 150, 1x3 @ 160

Meet Prep W2D1

Squat:
>Warm up
>315x5
>3x5 @ 285

this is a sleep deprived rep PR.

>High bar squat: 3x8 @ 176
>Reverse Hyper: 3x12 @ 180
>Planks: 3 x 1min

Meet Prep W2D2

CG Bench:
>warm up
>4x8 @ 150

that was tough but got er done

>Tricep push downs: 5x20 @ 48lbs (did 40lbs on friday so decided to up it to 50ish lbs)
>DB flys: 4x8 @ 20lbs (will increase this, decided not to do a pressing movement so i can actually focus on chest)
>Lat pull downs: 4x8 @ 140lbs
>Cable curls: 4x8 @ 84lbs

Meet Prep W2D3

Pause squats:
>3x8 @ 240

felt better this time around. still sucked but speed was really good and the reps were consistent.
video shows that I still have some mobility issues with my right shoulder for my squat. so i need to fix that.

deficit DL:
>3x8 @ 300

again, these felt better than before. work capacity going up.

high bar: 3x8 @ 185