JonA's Training Log

[Wilhelm]

Congratulations on the PRs, @JonA , and hope your back feels better tomorrow.

[JonA]

Congratulations on the PRs, @JonA , and hope your back feels better tomorrow.

Thanks!

[JonA]

2018-09-14
Tempo Squat
135x5, 225(61%)x5, 245(67%)x5, 265(72%)x5, 285(78%)x5, 305(83%)x5@7, H=435

Flat Barbell Bench Press
135x5, 185x5, 225(64%)x5, 255(73%)x5, 275(79%)x5@7, 4@6, 3@6, 2@6, 1@6, H=473

Deadlift
135x5, 225x5, 315(77%)x4@6, 4@6, 4@6, H=268

[JonA]

2018-09-17
Close Grip Bench Press
135x5, 185x5, 225(71%)x5, 245(77%)x8@9, 6@8, 5@8, 4@7, 3@6, 3@6, 3@6, H=738

SGDL
135x5, 225(64%)x5, 255(72%)x5, 5, 5, H=242

I've been using my BP max for calculating H for CGBP. I updated that use 90% of my BP max, and that's giving a more realistic number, given how I felt with the 245x8 (@9). That one was probably stupid.

Also, tried to focus on my form for CGBP. I've been dropping it pretty low on my chest and tucking my elbows too much. I think keeping my elbows out put more of load on my triceps (where I wanted it), but also increased RPE.

[JonA]

2018-09-19
Barbell Squat
135x5, 225x5, 275(69%)x3, 315(79%)x2, 345(86%)x1, 365(91%)x1@7, 285(71%)x5, 5, 5, 3, H=529

Flat Barbell Bench Press
135x8, 185x5, 225(64%)x5, 12, 255(72%)x3, 275(78%)x1, 305(87%)x1@7, 325(92%)x1@8.5, H=474


Working back into some intensity and volume with the squats. 325 moved pretty well in bench as a heavy single. Finished with 225x12 almost AMRAP with the bench. Went to about @9.

[JonA]

Missed Friday's session. Real life interfered a bit. We got a new puppy on Thursday and then had tornadoes come through Thursday night, missed us by about 2-3 miles. Spent the next 2 days without power and cleaning up storm damage. We got lucky, no damage to any buildings or house, only had a few trees down. Our neighbors got it much worse.

Started the puppy on house breaking LP. After the novice period we'll start in on intermediate bird training.

2018-09-24
Close Grip Bench Press
135x5, 185x5, 225(72%)x6, 6, 6, 6, 6, 6, H=497

Chin Up
5, 5, 5, 3, H=0

SGDL
135x5, 225(64%)x5, 265(75%)x5, 5, 5, H=293

[JonA]

2018-09-26
Barbell Squat
135x5, 225x5, 275(67%)x3, 315(77%)x2, 335(81%)x2, 2, 2, 2, 2, H=395

Flat Barbell Bench Press
135x8, 185x5, 225(65%)x5, 245(70%)x3, 265(76%)x2, 285(82%)x4@7.5, 295(85%)x3@8, 305(88%)x2@8, H=544

[Wilhelm]

Glad you're alright after the storms.

Nice liftings.

[JonA]

2018-09-28
Flat Barbell Bench Press
135x5, 185x5, 225(65%)x5, 255(73%)x3, 280(80%)x3, 3, 2, 2, 2, H=437

Deadlift
135x5, 225x5, 315(77%)x2, 365(90%)x2, 2, 2, H=680

Barbell Squat
135x5, 225x5, 275(67%)x6, 6, 6, 6, 6, H=304


I'm going to bump up my DL e1RM. I derated it the last few weeks because of my back, but I think I'm back to 100%. 365 was pretty easy, like a 6 RPE.

[JonA]

2018-10-01
Close Grip Bench Press
135x5, 185x5, 225(72%)x7, 7, 7, 6, 6, 6, H=536

SGDL
135x5, 225(64%)x5, 275(78%)x5, 5, 5, H=365

didn't log it, but the last few weeks, I started ramping up some more regimented cardio/running/basketball on Tues/Thurs/Saturday. So far, I don't think its impacted my recovery much. I almost always do some sort of running/airdyne on my off days already. I have a mountain hunting trip planned in a few weeks, and then basketball league starts, so I'll need to adjust my training schedule a bit.

[JonA]

2018-10-03
Barbell Squat
135x5, 225x5, 275(67%)x3, 315(77%)x2, 335(81%)x1, 355(86%)x1, 375(91%)x1@7, H=323

Flat Barbell Bench Press
135x5, 185x5, 225(65%)x5, 265(76%)x1, 295(85%)x1, 315(91%)x1@8, H=252

[JonA]

2018-10-05
Barbell Front Squat
135x5, 185x5, 225(67%)x5@7, 245(73%)x5@7, 265(79%)x5@7, H=255

Flat Barbell Bench Press
135x5, 185x5, 225(65%)x5, 265(77%)x3, 3, 3, 3, 285(83%)x5@9, H=483

Deadlift
135x4, 225x4, 315(69%)x4, 4, 4, 405(89%)x1@7, H=209

Haven't done the front squat in some time, but I'll see how far I can take it in the race to 405.

[Hanley]

Barbell Front Squat
135x5, 185x5, 225(67%)x5@7, 245(73%)x5@7, 265(79%)x5@7, H=255

Well, shit. That's pretty good.

Lighting a fire under my front-squatting ass.

[JonA]

Barbell Front Squat
135x5, 185x5, 225(67%)x5@7, 245(73%)x5@7, 265(79%)x5@7, H=255

Well, shit. That's pretty good.

Lighting a fire under my front-squatting ass.

Thx. Had no idea where I was at with them. They still feel pretty awkward.

[JonA]

2018-10-08
Close Grip Bench Press
135x5, 185(60%)x5, 235(76%)x7, 7, 7, 6, H=514

SGDL
135x5, 225(64%)x5, 295(84%)x4@7, 5, 5, H=606

SGDL is going nicely, time to bump up the e1RMs some more.

[JonA]

2018-10-10
Barbell Squat
135x5, 225x5, 275(65%)x3, 315(75%)x2, 5, 345(82%)x1@6, 365(86%)x1@6, 385(91%)x1@8, H=394

Flat Barbell Bench Press
135x5, 185x5, 225(65%)x5, 245(71%)x3, 6, 6, 315(92%)x1@7.5, H=413


Bumping up the e1RMs a bit for both squat and bench.

[JonA]

2018-10-12
Barbell Front Squat
135x5, 185x5, 225(67%)x5, 275(82%)x1, 315(94%)x1@8, 335(100%)x1@9, H=1383

Flat Barbell Bench Press
135x5, 185x5, 225(64%)x5, 255(73%)x3, 275(79%)x1, 1, 1, 1, 1, H=222

Deadlift
135x5, 225x4, 315(69%)x3, 405(89%)x1@7, 465(102%)x1@9.5, H=1114

I am going to have a short week next week and then some days off to go mule deer hunting in CO, so I decided to do some impromptu testing.

Hit PRs in dead lift (465) and front squat (335), although I've never tested the FS before.

Gonna test bench next Monday.

[JonA]

2018-10-15
Flat Barbell Bench Press
135x5, 185x5, 225(64%)x5, 275(79%)x2, 305(87%)x1, 325(93%)x1@8, H=426

Had planned another attempt at 340, but it was really cold and didn't trust my sawhorse safeties *that* much. 325 has moved pretty well the last couple of attempts so I feel like my 1RM is moving, even if I haven't tested it fully.

Off for the next week, up in the mountains hunting mule deer.

[Wilhelm]

2018-10-15
Flat Barbell Bench Press
135x5, 185x5, 225(64%)x5, 275(79%)x2, 305(87%)x1, 325(93%)x1@8, H=426

Had planned another attempt at 340, but it was really cold and didn't trust my sawhorse safeties *that* much. 325 has moved pretty well the last couple of attempts so I feel like my 1RM is moving, even if I haven't tested it fully.

Off for the next week, up in the mountains hunting mule deer.

Hopefully you have a nice weighted carry on your hunt.

Congrats on the PRs too. \o/

[JonA]

2018-10-15
Flat Barbell Bench Press
135x5, 185x5, 225(64%)x5, 275(79%)x2, 305(87%)x1, 325(93%)x1@8, H=426

Had planned another attempt at 340, but it was really cold and didn't trust my sawhorse safeties *that* much. 325 has moved pretty well the last couple of attempts so I feel like my 1RM is moving, even if I haven't tested it fully.

Off for the next week, up in the mountains hunting mule deer.

Hopefully you have a nice weighted carry on your hunt.

Congrats on the PRs too. \o/

Thanks! Weighted carries on hunting trips are simulataneously the best and the worst.