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

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junkerarmy
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Fri Dec 18, 2015 10:36 pm

Meet Prep W2D4

Bench:
>Warm up
>195x3,2 (supposed to get 5 didn't happen)
>3x5 @ 175

happy with how it went. wanted the 5 but totally happy with the triple. previous best was a TNG double.

JM Press: 3x15 @ 15lb DB
Lateral raises: 3x15 @ 20lb
Face Pulls: 3x15 w/ orange band
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junkerarmy
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Sat Dec 19, 2015 2:01 pm

Meet Prep W2D5

DL:
>Warm up
>375x5
>2x5 @ 335

didn't get in the best position so i need to work a little on my form.

RDL: 3x8 @ 225
Pull ups: 3x8 BW
Planks: 3x1min
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Chris Anderson
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Mon Dec 21, 2015 1:56 am

I entirely forgot that you had a training log on here.

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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Mon Dec 21, 2015 12:20 pm

Quote :
I entirely forgot that you had a training log on here.

Yes.

Meet Prep W3D1

Squat:
>warm up
>325 x 5 (good set. moved well. had extra sleep and actually ate before training unlike normal mondays)
>3x1 @ 345 (solid. good speed. all.)


>pull ups: 3x8 @ BW
>shrugs (superset w/ pull ups): 3x12 @ 225

>leg press: 3x8 @ 4 pl8s each side
>planks: 3 x 1min

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junkerarmy
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Wed Dec 23, 2015 3:45 pm

Meet Prep W3D2

CG Bench:
>warm up
>155 x AMRAP (got 12)
>3x6 @ 155

noice. felt noice.

>JM Press: 3x12 @ 20lb DB
>Pull ups: 3x8 @ BW
>Seated band face pulls/shrugs superset: 3x15 @ orange band (increased tension with getting farther from rack where it was anchored) / 3x12 @ 225

solid sesh. home lifting buddy told me hes getting more into powerlifting. sending him texas method spreadsheet. awyiss.jpg
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Fri Dec 25, 2015 12:57 pm

Meet Prep W3D3

Deadlift:
>warm up
>390x5,1,1,1 (set of five followed by three singles)

did the set of 5 TNG but it was still pretty difficult. I have a habit of dropping the weight as soon as I lockout so doing this forces me to stop at the top. form really didn't break down too much throughout the set.

Pause squats: 2x8 @ 150

didn't do any other accessories because I really wasn't feeling that great on this day.
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junkerarmy
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Sat Dec 26, 2015 2:14 pm

Meet Prep W3D4

Bench:
>warm up
>185x4 (don't know why I stopped at 4. I probably could've gotten a 5th, like i was supposed to, with no real issue)
>190x1,1 (these moved really well. since 185 didn't feel the best I just went up and did my singles at the bottom of the recommended range)

>JM Press: 15,12,12 @ 20lb DB
>Pull ups: 3x8,8,5
>face pulls/shrugs superset: orange band/225

didn't feel 100% today. fam is getting sick and I'm doing everything in my power to not get it.
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junkerarmy
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Mon Dec 28, 2015 2:51 pm

Meet Prep W4D1

Squat:
>warm up
>335 x 4
>3x1 @ 355

noice. these all felt noice.

>leg press: 3x10 @ 4pl8 each side
>super set: BW pullups 3x8 & seated narrow grip cable rows 3x10 @ 100lbs
>standing cable cruches (whatever these are called. they require much more coordination than I possess. thats why i gave up after 2 sets): 2x6 @ 100lbs
>BW feet to bar things: 3x8

this sesh was freaking solid. happy me.

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Chris Anderson
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Tue Dec 29, 2015 9:12 pm

junkerarmy wrote:
4pl8 each side


Your rate just went up for saying pl8.

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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Wed Dec 30, 2015 3:53 pm

Meet Prep W4D2

Suicide.

DL:
>warm up
>405x4,2x1 (ugliest reps of my life)

CG Bench:
>warm up
>AMRAP @ 165 (got Cool
>3x4 @ 165

>RDL: 3x8 @ 225
>Incline Bench: 3x8 @ 95
>BW pullups / seated CG rows superset: 3x8 / 3x10 @ 100
>Leg Press: 3x8 @ 4pl8 each side
>toes to bar: 3x8

instead of doing heavy deds on Jan 1st I decided to combine two of my training days into one. almost died.
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Sat Jan 02, 2016 1:39 pm

Meet Prep W4D3

Bench:
>warm up
>190x4 (got 1)
>185x4 (moved real well. switched to heels up. can engage leg drive on the way down better which helped.)
>3x1 @ 195 (these all moved like butter)

>JM Press: 3x15 @ 20lb DB
>side raises: 3x10 @ 20lb DB
>face pulls: 3x15 w/ orange band
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Mon Jan 04, 2016 5:40 pm

Meet Prep W5D1

Squats:
>warm up
>355 x 3
>2x1 @ 365

these were heavy. moved ok.

>high bar: 3x8 @ 185
>BW pull ups: 3x8
>toes to bar: 3x8

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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Fri Jan 08, 2016 8:06 pm

Meet Prep W5D2

CG Bench:
>warm up
>AMRAP @ 175 (6)
>2x3 @ 175

accessories that I can't remember



Meet Prep W5D3

DL:
>warm up
>405x1
>415x3 (x) (didn't get any of them. meh I will try this again tomorrow)

decided to cut my losses and just get my benching done today and DL at magni tomorrow

bench:
>warm up
>195x2 (if i wasn't exhausted I could have gotten 3. these felt really good.)
>2x1 @ 200 (missed second) (these also felt nice. blaming fatigue from deadlifts.)
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Sat Jan 09, 2016 8:21 pm

Meetprep W5D4

DL:
>warm up
>410x3 (got 2) (still happy it moved. good to be home.)
>2x1 @ 390


>pause squats: 3x5 @ 170
>BW reverse hyper: 2x10

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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Fri Jan 29, 2016 10:43 pm

Bench:
>4x6 @ 155lbs (last was 5)

DB Bench:
>4x10 @ 30lb DB

Band Tricep Push downs:
>100 total reps / arm with red band

Medium grip lat pulldown:
>3x15 @ 100lbs

JM Press:
>2x12 @ 15lbs

TatePress:
>2x12 @ 15lbs

>had idea to do a cardio, ab and pushup circuit... only did one round and stopped

this was the first day back at training since my meet. felt really good and nice to get back in. im going to be doing some bodybuilding crap for the next week or two and then go into conjugate with the primary goal of muscle hypertrophy (conservative volume maxes on ME days and hypertrophy style rep schemes on DE days) and move into more normal conjugate with ME days and DE sped days.
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Sat Jan 30, 2016 11:39 pm

cheater DL:
>3x5 @ 335

RDL:
>3x8 @ 225

Rev Hyper Rows / Iso Rows Superset
>3x10

Belt squats:
>3x12 @ 2pl8

belt squats were cool. emulates almost a leg press for good quad isolation. cheater felt good, no hip problems.
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Mon Feb 01, 2016 2:51 pm

leg-drive-less bench:
>4x10,10,7,5 @ 135

pec fly machine:
>3x12 @ 100lbs???

tricep press downs:
>3x10 @ 120lbs???

narrow grip pulldowns:
>3x45sec @ 75, 87.5, 100

roman chair leg raises:
>3x15


was at fitness east. bench was not optimal. played with varying rep ranges and increasing weight on lat pulldowns - feelsgoodman.

mark bell's powerlifting shoe is good for hypertrophy.
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Thu Feb 04, 2016 12:15 am

low bar squat:
>3x3 @ 264 (wanted to move some moderate weight today instead of doing reps)

RDL w/ hookgrip:
>5x5 @ 220

kettlebell swings:
>3x15 @ 35lbs

banded hamstring curls:
>100 total reps (50, 25, 25) @ mini black band

weighted sit ups:
>3x25 w/ 10kg
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Mon Feb 08, 2016 9:24 pm

Max Effort Lower

5RM SSB Squat to Parallel Box:
>warm up
>295lbs x 5
>3x5 @ 235lbs

Seated SSB Good Mornings:
>4x6 @ 115lbs

Reverse Hyper:
>4x12 @ 90lbs

KB Swings:
>3x15 @ 35lb?
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Thu Feb 11, 2016 7:25 am

ME Upper

3RM Football Bar bench w/ 1 chain per siode
>2RM @ 145 bar weight (misgroved 3rd rep)
>3x5 @ 115 bar weight

Football bar JM Press (using same chain weight): 4x6
Wide Lat Pull Downs: 3x45sec
Tricep Press downs: 3x12 @ 60lbs
AB Wheel: 3x8
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Fri Feb 12, 2016 5:35 pm

Volume Death

Front Squat:
>4x8 @ 200lbs

2inch Deficit DL w/ Olys:
>5x5 @ 225

GHR: 3 x fail (8, 7, 5)
Belt Squat: 3x12 @ 1 pl8
Reverse Hyper: 3x12 @ 90lbs
GHR Sit Ups: 3x15

volume/hypertrophy day. was not fun. hookgrip still working good. implementing ab work at the end of every training session.
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Sun Feb 14, 2016 1:29 pm

Volume Day

CG Bench:
>4x10 @ 130lbs

BB Row: 3x8 @ 135lbs
Tricep Press Downs: 4x10 @ 70lbs
CG Pull Downs: 3x45sec @ 120lbs
DB JM Press: 3x15 @ 20lb
Ab Wheel: 3x8
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Sun Feb 21, 2016 9:16 pm

Realized I didn't post any training logs this past week... so while I put off doing homework I might as well put some notes in.

Monday:
ME DL (2in deficit w/ orange bands (~140lbs of tension at the top))
>315x3
>335x1.5

Wednesday:
ME OHP
>115lb meh

Friday:
Volume Front Squats
>4x8 @ 215

Saturday:
Volume CG Bench
>4x10 @ 140

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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Sun Feb 28, 2016 8:18 pm

looks like posting is going to be a weekly thing now.

Monday:
>ME High Bar: 355x1 w/ drop down volume sets

Wednesday:
<unable to lift>

Friday:
>Front Squats: 4x6 @ 235 (front squats felt freaking amazing this day)

Saturday:
>CG Bench: 4x8 @ 150 (meh)

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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Sat Mar 05, 2016 5:44 pm

Monday
>ME Lower: Rev Band DL: 455 x 1 on stiff bar w/ hookgrip

Wednesday:
>ME Upper: 2 board press: 205 x 1

Friday:
>Birthday PR attempt: wrapped low bar: 365x1 405(x)

Satuday:
>Heavy Bench: 10x3 @ 170lbs

I switched my heavy days to the weekend so I have more time and people around. changing back to a linear type bench program doing 10x3 one day and 3x10 the other. also trying to get used to USAPL style rules and equipment.

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