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

(Last Week)

Monday:
>4x10 high bar squats @ 235

Wednesday;
>3x10 Bench @ 135 (easy peasy)

Friday:
>ME 2in Deficit cheater DL w/ 60lbs of chains: top set @ 385 with 3x5 @ 315

Saturday;
>10x3 Bench @ 175

linear bench is feeling really good. implementing strongman type stuff on weekends for some accessory work.

Mar 21-26

Mon:
>4x6 hi bar @ 265

Wed:
>3x10 bench
>3x3 speed bench

Fri:
>DL from floor with orange bands: top set = 365lbs

Sat:
>8x3 bench
>slignshot AMRAP


gonna start dynamic days for speed work with straight weight. gonna keep 1st bench day the same as this week and move to ME movements on saturdays.

Monday: Dynamic Lower
>pause squat 12x2 @ 250

Wed: Dynamic upper
>3x10 @ 145
>3x3 speed bench (105 w/ double micro)

Friday: Max Effort Lower
>front squat 130kg (smoke show), missed 140kg after almost passing out from bar position
>3x5 100kg paused

Saturday: Max Effort Upper
>Max Legal Grip 185x1, 205 (x)
>3x5 @ 165

23 May 2016

Hi bar:
>3x8-10 (10, 8, @ 240#

Deficit DL:
>3x5, 1x8 @ 245

Pendlay Rows
Snatch Grip DL
Seal Rows

25 May 2016

Bench:
>5x3 @ 170
>3x3, 2x2 @ 175

may have done JM press and rows
doing programming from matt disbrow for bench before doing canditos 6 week program going into the meet in august


May 27th 2016;

rev band DL: 475 x 1 (straps) 3x5 @ 365

did mainly to get heavy weight in my hands.

front squat: 3x8 @ 135
pause pendlay rows: 3x5 @ 135

im freaking exhausted all the time. training is not optimal at all and really won't be optimal until maybe like 7 weeks before the meet. we will see.

May 30th 2016

High bar: 3x8,8,6 @ 255
Low bar: 2x2 @ 275

Deficit DL: 3x5, 1x6 @ 275

Lat Pulldowns: 3x8 @ 110
Belt Squat: 3x12 @ 2 pl8 each side
Hamstring curls: 3x8 @ 70

was at BB Brigade today. was pretty dope.

June 1st

Bench:
8x3 @ 175

messed with form a little. brought feet more in front rather than under me. feels different but good.

CG Bench:
3x5 @ 135

Seal Rows (w/ cambered bench bar for bigger ROM):
4x8 @ 95

Band Tricep Press Downs:
3x25

July 4th MURICA day

6 weeks until USAPL Nebraska Patriot Open

Low bar:
>305 x 2

was supposed to be 4x6... nope. will be doing conjugate now since its more based off of daily maxes instead of maxes from when i was in better shape. i spent a week out of the gym and three days on the road.

ME lower:
low bar parallel box squat:
>335 x 1 (pre-fatigue and out of shape)
>3x5 @ 255

3x10 leg press
3x8 tempo lat pulldown
3x8 hanging knee to chest

will be back to magni soon

Wed July 6th

ME Upper:
2 board bench
>max @ 205
>3x5 @ 160

slingshot bench: 3x3 @ 186, 175, 175
earthquake bar incline press: 3x15 @ 45 (4 10lb plates suspended by mini bands)
DB tricep ext: 3x12
neutral grip TBar row: 3x12
ab wheel: 2x8

aiming for 205 for my bench variations. feeling good. weight coming back up. BW was 186 this morning with a small breakfast.

Fri July 8th

DE Lower

Low Bar:
>12x2 @ 280

DL:
>8x1 @ 225 vs doubled mini bands (100-115 at lockout)

GHR: 3x5
CG supanated lat pulldowns: 3x12 @ 100
GHR sit ups: 3x8 w/ 10kg pl8

DE Upper

Bench:
>CG 4x3 @ 160
>comp grip 3x3 @ 160

feet up wide grip: 4x4 @ 135 (4, 4, 4, 2)
DB incline: 3x8 @ 35, 40, 45
DB Skullcrusher: 3x8 @ 20
Swiss bar Seal rows: 3x12 @ 115
Ab wheel

bench didn't go well. meh.

July 11th

ME Lower

3inch bloc pull:
>Max @ 365
>3x5 @ 295

holy crap these are difficult. this point is probably the hardest point in the lift for me. this is definitely a variation that i will be using after the meet.

fingertip RDL: 3x8 @ 225 (used straps on last set
belt squat: 3x16 (8 wide, 8 narrow)
wide lat pulldown: 4x10
GHR sit ups: 3x10

July 13th

ME Upper

Wide grip bench:
>185 x 1
>205 (x)
>3x5 @ 160

OHP: 3x4 @ 95
DB Bench: 3x10 @ 55
other stuff

July 18th

ME Lower

Pause Squat
>Max @ 335
>3x5 @ 255

happy with this. this is where I was at before my 8 weeks of travel and long stressful work days.

>SSB squats: 3x8 @ 155
>Rev Hyper: 3x8 w/ 4pl8 total
>standing lat pull down cruches (idk): 3x8 @ 50lbs

July 20th

ME Upper

CG Bench:
>200 x 1 (x)
>3x5 @ 155

I'm sick. That's my excuse.

Incline wide grip spoto press: 3x6 @ 115
DB Floor Press: 3x8 @ 55s
Tate Press/Hammer Curls: 3x15/12 @ 17.5 DB
T Bar Row: 3x10 w/ 1pl8

July 22nd

DE Lower

Squat:
12x2 @ 285 (deez felt nice)

DL:
6x1 @ 335

>lat pull down: 3x10 @ 11
>reverse hyper: 3x10 @ 4pl8 total
>standing lat pulldown crunches: 3x8 @ 7 w/ tempo

DE Upper

Bench:
12x2 @ 160

>wide grip bench: 3x8 @ 135
>rev band flat bench row: 3x12
>" " tricep press down: 3x20
>face pulls: 3x15

OHP: 5x5 @ 40kg
Push Press: 3x5 @ 50kg

worked up to two doubles with paused high bar @ 120kg

BB row + leg ext super set
DB shoulder press + DB skull crusher super set
ab wheel + hammer curl super set

Doing high volume hypertrophy oriented training for the forseeable future (probably 12 weeks)

Week1

Day1:
>front squat: 3x10 @ 90kg
assorted accessories

Day2:
>CG Bench: 3x10 @ 135#
assorted accessories

Day3:
>stiff leg defecit DL: 3x8 @ 225#
>high bar squat: 3x8 @ 90kg
>hamstring curls: 3x15
>lat pull downs/rear delt flies

Day 4:
>OHP: 3x10 @ 85#
>Incline bench: 3x10 @ 95#
>JM Press: 3x10
>DB Rows
>face pulls

Damn it's been a while. Gonna try to keep an updated log for this cycle. Unsure of how that's going to go.
I'm running an extended version of CWS' Championship Program. I ran the vanilla champion program and had a lot of success. Now I am basically just adding another 4 weeks to the hypertrophy block and implementing some variations to the first 4 weeks and keeping everything else the same. I'm including SSB squats, Duffalo bar bench and deficit DL as the new variations.

Day 1: (15 May 2017)
Hi bar squat:
>2x10 @ 225
>2x10 @ 235
Leg Press:
>3x10 @ 8 pl8s
Banded Hamstring Curl:
>3x20 each leg
Med ball plank:
>2x idk how long

first day back at high volume sucks

Daily updates didn't even make it to day 2...

Day 2: (16 May 2017)
Duffalo Bench:
>3x10,8,8 @ 150
>OHP: 3x8 @ 95
>DB Rows: 4x10 @ 80s
>Front Raises: 3x10 @ 15s
>DB Skullcrushers: 3x10 @ (i don't remember)
>Face Pulls: 2x20

Day 3: (17 May 2017)
>cheater DL: 3x8 @ 315
>Vert Pull DL: 3x8 @ 225 (i think)
>Back Raises: 3x10 w/ 25lb kettlebell
>hanging leg raises

cheater felt really good this day. Stronger than usual.

Day 4: (19 May 2017)
>SSB: 4x10,10,8,8 @ 225
>Front Squat: 3x8 @ 205
>GHR: 30 total reps (10,10,5,5)
>Hanging Leg Raise Holds