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

5/3/1 - W2D3

DeadLift:
>Warm ups
>255 x 3
>295 x 3
>330 x 3+ (got 5)

Accessories:
>Reverse Hyper: 3x12 @ 180
>Paused Low Bar Squats: 3x5 @ 220
>Plank: 1 x as long as possible w/ 25kg

"Tendonitis" in my upper left arm is still bothering me. It was even bothering me in low-bar and deadlifts (not so much in DL). Compression seems to be helping.

5/3/1 - W3D1

Low Bar (last heavy day of cycle):
>Warm ups
>235 x 5
>265 x 3
>295 x 1+ (got 5)

Accessories:
>Reverse Hyper: 3x12 @ 180 (I will most likely increase this because it is getting very easy)
>Stiff Leg Deds: 3x5 @ 225
>ATG 10sec Pause Hi bar: 3 singles @ 225 (I wanted to incorporate these just for fun... they were pretty fun)

This is the heavy 1+ week and next week is a deload. I plan on going back to my previous conjugate style program with a slightly different structure so I do Maxes on Low bar squat variations more frequently.

5/3/1 - W3D2

Paused Bench
>Warm ups
>135 x 5
>155 x 3
>175 x 1+ (got one)
>175 w/ Slingshot x 5

Accessories:
>Floor Press: 3x5 @ 135
>Pendlay Rows: 3x5 @ ~185
>Chest flys: 3x8 @ 27 each side
>Super set: weighted dips (25lbs) & ez bar curls

I wanted another rep on bench but whatever.

5/3/1 - W3D3

Deathlifts
>Warm ups
>275 x 5
>315 x 3
>350 x 1+ (got 3, meh)

Accessories:
>Reverse Hyper: 3x10 @ 230 (went up in weight. was difficult. good.)
>Stiff Leg Deds: 3x5 @ 110kgs
>Paused Low Bar: 5x3 @ 225 (would've done 3x5 but I was fatigued and sick)
>Long pause ATG hi bar: 2 @ 225

5/3/1 - W3D4

OHP
>Warm ups
>85 x 5
>95 x 3
>100 x 1+ (got 4, not bad)

Accessories:
>Floor Press: 5x3 @ 155
>Pendlay Rows: 3x5 @ 80kg
>#pecdeck: 3x8 @ 20/hand
>superset weighted dips (25lbs) & reverse curls: 4 sets

Conjugate - W1D1

Got back on the conjugate style training, I decided to go for pause squats today. After 5 hours of sleep and an absurd amount of caffeine (C4 and 1 Monster = ~290mg) I got some numbers that I was very happy with.

Pause Squats:
>Warm ups
>325 max
>345 (x)
>3x5 @ 245

Accessories:
>Reverse Hyper: 3x10 @ 230
> Stiff Leg Deds: 3x5 @ 225

wasn't able to get a third accessory because of time constraint but I was able to get a good lift in nonetheless

Conjugate W1D2

max upper

Narrow grip bench:
>Warm ups
>175 max
>185 (x)
>3x5 @ 135

Accssories:
>DB Shoulder Press: 3x8 @ 35 /hand
>Pendlay Rows: 3x5 @ 80kg
>Chest Flys: 3x8 @ 20/hand
>Super set weighted dips and ezbar curls

Conjugate W1D3

Dynamic Lower Body

Paused Squat:
>Warm up
>12x2 @ 165 bar weight w/ orange bands

Deadlift:
>Warm up
>8x1 @ 200 bar weight w/ orange bands

Accessories:
>Reverse Hyper: 3x10 @ 230
>Stiff Leg Deds: 3x8 @ 225
>High Bar Squat: 2x5 @ 100kg

I have not had internet for the past couple weeks and have not been able to update my training log.

Conjugate W3D3

Dynamic Lower

Paused Squat:
>Warm Up
>8x2 @ 275 (did the second and third weeks of this pendulum wave without bands, using the true 80 and 85 percent)

DL:
>Warm up
>8x1 @ 245 w/ orange bands

Accessories:
>Reverse Hyper: 3x10 @ 230
>Koklaev DL: 3x5 @ 100kg

EDIT: BW consistent at 186

Conjugate W5D1
(I think I got the day/time thing wrong since I set up my program to do front squats on the 5th week of the rotation)

Max Effort Lower:
Front Squat:
>Warm up
>Top Set: 130kg (~286lbs) happy PR
>3x5 @ 100kg (~220) death

Accessories:
>Reverse Hyper: 3x10 @ 230
>Koklyaev DL: 3x5 @ ~190
>Paused Low Bar Squat: 3x3 @ 225

I was very gassed after all that front squat as I am not used to putting so much strain on my quads and it effected my accessories and drop sets due to the fatigue. Very happy with this training sesh either way.

BW @ ~187

Conjugate W5D2

Max Effort Upper:
Slingshot Bench:
>Warm up
>Top Set: 215lbs
>3x5 @ 165lbs

experimented with how I feel with heel up vs heel down bench during my drop down volume sets. I felt faster and more powerful with heels up but I feel that I can get better leg drive with feet down once I get comfortable with it. I think I'm going to keep using flat foot for another few weeks and evaluate how it works and decide what to do long term then.

Accessories:
>DB bench: 2x5 @ 35 (I think)
>DB chest flys 3x8 @ 20

heels-up master race

I definitely feel more powerful and currently can utilize more leg drive with heels-up benching so that is probably going to be my preferred stance fo bench

Conjugate W5D3

Dynamic Lower (2hrs of sleep edition)

Squats:
>Warm up
>12x2 @ 265lbs (felt heavier than it should've, but all the reps moved really smooth and fast)

DL:
>Warm up
>8x1 @ 245 w/ orange bands (ended up doing 10 or 11 cuz YOLO)

Static barbell holds @ 255lbs:
>double overhand: 40s
>double underhand: 43s

Got off work at 11 last night, saw a movie with the roomies until 2am, went to bed at like 2:20am, woke up at 5:30am to go lift....

Conjugate W5D4

Dynamic Upper

Comp Bench:
>Warm up
>6x1 @ 170 (~90%)

My dynamic wave for bench is usually only 3 weeks long and ends at 85%. Since last weeks sets felt easy I decided to go up by 5% and do 6 singles. These also all moved really well (switched back to heels-up benching) so I will continue to go up to attempt 6 singles at 95% and autoregulate depending on how it goes.

Accessories:
>Narrow Grip bench: 5x5 @ 135
>DB shoulder press: 3x6 @ 35
>DB chest flys: 3x8 @ 20

I have never hit over 165 on bench in a competition style (mock meet) situation. So the fact that I was able to hit 6 singles at 170 for a competition pause is pretty nice.

Conjugate W6D1

Max effort Deficit DL:
>Warm up
>Max @ 405
>3x5 @ 315 (~77%)

I need to keep focusing on upper back tightness because I think most of my back rounding that I have is due to upper back rounding and lack of tightness in general.

Accessories:
>Reverse Hyper: 3x10 @ 240
>Hi bar: 4x3 @ whatever (done at the training session)

Conjugate W6D2

Max Effort Floor Press:
>Warm up
>Max @ 185
>195 (x)
>3x5 @ 145 (~75%)

Accessories:
>Incline Press: 3x5 @ 95lbs (weak rite?)
>Pendlay Rows: 3x5 @ 185lbs
>Narrow Grip Bench: 5x5 @ 135lbs (pretty easy, but had to lift at CRWC)

had to lift (bench for that matter) at CRWC due to scheduling conflicts and remembered why we don't go there. I had an epiphany: Most people would rather have something shiny than something that works better. Case in point at the CRWC.

Conjugate W6D3

Dynamic Lower

Accidentally ended up spreading this training session over the course of 4hrs. Combining this with an early dinner I did not have enough energy to make it through to finish my accessories. meh

Squats:
>Warm up
>10x2 @ ~127kg

DL:
>Warm up
>Lotsa singles @ 275 + orange bands (+ ~120lbs at the top)

No accessories cuz im weak

Conjugate W6D4

Dynamic Upper

Comp Bench:
>Warm up
>6x1 @ 180
>2x5 @ 160 (only got 2 on second set RIP triceps)

so the 6 singles all felt really easy. 180 is about 95% of my previous paused max so I'm feeling some good numbers coming pretty soon.

Accessories:
>Narrow Grip Bench: 5x5 @ 135
>Lat pulldowns: 3x10 @ 11 (whatever that is)
>machine culrs: 3x10 @ ??
>OHP: 5x3 @ 85 (gassed but wanted to get a little shoulder work in)

I will attempt singles at 190 next week and see how those go and then I may change my bench programming to incorporate more volume on wednesday instead of max variants. will update.

Conjugate W7D1

Max Effort Lower

Pause Squat:
>Warm up
>Max @ 330 (5lb PR for this variation)
>5x3 @ 255

Accessories:
>Leg Press: 3x10 @ 6 plates (ghost weight cuz CRWC leg press)
>RDL: 3x5 @ 225
>Walk home from CRWC (RIP legs)


looking at the footage the pause isn't very apparent but i swear it's there

I WAS PISSED CUZ THE FREAKIN SWIM TEAM HAD HALF THE RACKS IN THE CRWC RESERVED FOR THEIR FREAKIN LUNGES AND REVERSE FLYS WORKOUT AND I HAD TO WAIT 15 MINUTES FOR A FREAKIN RACK.

>be me
>get to CRWC
>see a guy loading 405 on a bar for apparent squat
>"how can mr chicken legs squat 405"
>commence quarter squat
>*sigh*
>thanks CRWC

Conjugate W7D2

Max Effort Upper

Narrow Grip Bench:
>Warm up
>Max @ 85kg (~187lbs)
>3x5 @ 65kg (~143lbs)

Accessories:
>Pendlay Rows: 3x5 @ 70kg (wasn't really moving well today)
>Floor Press: 2x3 @ 70kg, 3x10 @ 50kg
>Pull Ups: 3x8 @ BW

Conjugate W7D3

Dynamic Lower

Low Bar Squat:
>Warm up
>8x2 @ 85% (based off of 350 est max, today was 295)

DL:
>Warm up
>5 or 6 x 1 @ 125kg w/ unknown band weight

Accessories:
>Hi bar squat: 3x5 @ 100kg
>RDL: 3x8 @ 100kg


this is the first double that I did so speed obviously lowered throughout the session but all of them were smooth and felt really good

Conjugate W7D4

Dynamic Upper

Comp Bench:
>Warm up
>3x1 @ 190 (100% of previous 1RM)
>2x5 @ 155

I seemed to have shot through my bench plateau. Only a few weeks ago 170 or 175 was a hard rep and now I can push 190 for a similar RPE to that 175 a few weeks ago. This is definitely a higher intensity than I should be doing on a dynamic wave but I wanted to see how far I could go while autoregulating the wave to continue. Jacob happy.



Accessories:
>Floor Press: 2x3 @ 155, 2x10 @ 115
>Lat Pulldown: 3x8 @ 12 on machine
>Tricep Pushdown: 3x10 @ 7?

Conjugate W8D1

Max Effort Lower

cheater DL:
>Warm up
>1 x 405 (stupid fast)
>1 x 425 (also stupid fast)
>Max @ 435
>3 x 5 @ 330

It looks like cheater is here to stay. I really didn't feel very fatigued even after my top set. The reason I stopped was because my lockout was stopping (as you can see in the video). Moving forward I will probably be doing a lot of block pulls and banded pulls to overload the lockout. Once I broke inertia and got an inch off the ground the pull shot up. So I also need to work speed off the ground or add in some pause cheater by pausing just off the ground.



Accessories:
>Reverse Hyper: 3x12 @ 180
>Low Bar Pause Squat: 3x3 @ 225

Extremely happy with todays training session.

Conjugate W8D2

Max Upper

Floor Press:
>Warm up
>Max @ 85kg (~187lbs)
>3x5 @ 65kg

Pretty much tied the old floor press max. attempted approx 190 but did not go up more than a few inches. if i can get this up my comp bench will go up as the weak point is where the floor press range of motion takes over.

Accessories:
>OHP: 3x5 @ 45kg
>Pull ups: 3x8
>Bent over rows: 3x8 @ 60kg
>Klokov Press (technically called snatch grip behind the head press but that's too many words): 3x8,5,5 @ 30kg (these were difficult after everything else)

Conjugate W8D3

Dynamic Lower

Pause Squats:
>Warm up
>12x2 @ 250 (concentrated on doing longer pauses than I previously did, feelsgoodman)

Cheater DL:
>Warm up
>~8x1 @ 315 (don't remember how many sets exactly but there were a decent number)

Only did RDL for accessories due to time:
>3x5 @ 225

Things to work on:
>consistent bar position on my back. at least when I'm at the CRWC, I can't get the bar in a consistent center spot. it always shifts to the left. this is not really a problem anywhere alse. i'm blaming the crappy bars at the CRWC.
>pulling my lats down to get good upper back tightness on DL

So my slingshot knee sleeves started falling apart a few weeks ago after only using them for a few months (I got them at the beginning of the summer). So I ordered SBDs a few days ago and they got in last night. I sized them down so they were a pain in the ass to get on the first few times. but this morning I went to put them on and I was able to get them on easy and holy crap these things are awesome for squats. 10/10 would definitely recommend.