Jake's log

[jake]

11/8

Deadlift 455 5x3
Pendlay rows 3x6

Big volume PR for me, moved well too. Last heavy deads of this cycle.

[jake]

11/11

Bench 275 5x3 - PR
One arm kb row 80 2x12

Another big volume goal for me. Very successful 12 weeks.

[jake]

11/12

Squat 365 5x3 nice and easy.

[jake]

11/14

press 2 misses @225
Bench 185 3x5
Chins 3x5 yay I can do over head pulling again
Some pushups

Made the same mistake today I always make and got greedy and was so deflated afterwards I didn't feel like doing the scheduled work, so no more testing gym maxes, and stick with reps. Another light day for lower tomorrow then back to normal training next week

[jake]

11/18

Bench 225 3x8
Close grip 205 3x10
Feet up 165 2x12
Pullups 5,4,3,2,1

Good day. Realized last week that rather than testing gym maxes all this week (which would effectively mean a lost week of training) it would be better to get back to normal training. Happy I did because the pumps today were awesome. Plan now is to cut some body fat and keep getting stronger in higher rep ranges. This should keep me busy through the new year.

[jake]

11/19sl
Squat 275 3x10
Stiff leg from deficit 315x8, 225x8x2
Pullups 5,4,3,2,2
Walking lunges 40lbs 3x10/leg

[jake]

11/20

Pullups 5,4,3,3,2
Tbar 2 plate 4x12
Meadows 60 3x8

11/21
Press 135 3x10
Inclines 185 3x8

Had dips planned today but I was done after inclines. Should have figured I'd be deconditiones to higher reps. DOMS from squats are longering too.

[deant]

You get some snow? I’m waxing the boards to hit CO in early Dec hopefully. Oh yeah, nice lifting in here too!

[jake]

11/25

Bench 235 3x8
Chins 50 in 10 sets
Dips 45 on 7 sets

Squatted a few sets on Friday, did a bunch of rows on Saturday.

[jake]

You get some snow? I’m waxing the boards to hit CO in early Dec hopefully. Oh yeah, nice lifting in here too!

We did! It nuked in Santa Fe and Taos and even got a little bit in ABQ with another storm forecast for this week. Steamboat has had a record snowfall so far and we are headed up there in January. I need a wax and a tune as well.

[jake]

11/ 26

Squat 315 5x5
Hanging leg raise 25
Rfess 25

[jake]

11/28

Press 165x5, 185x5, 155x6x3
Pullups 42
Dips 50
Lateral raises w/ 20s 3x12

Nice snowy day in Burque, and just happened to have my fav snowy day workout scheduled.

[jake]

11/30

Deadlift 315 3x5

Low back bothering me from non-workout related activities. Haven't pulled heavy in like 4 weeks now

12/2

Bench 245x8x2, x7 failed 8th
Pullups 50 (took forever)
Dips 50

Bah. Got the 8th rep halfway up and my drive just stalled completely. I held it there fora good 5 seconds and no movement. Likely due to my weightloss, which has been going well so far. I think I just need a few more apricots a little closer to the workout. Maximum pumpage from pullups and dips.

[jake]

12/3

Squat 315x5, 365x5, 225x10x2
Stiff legs 315x6x2

Poor performance and foul mood today

[jake]

12/5

Deficit deadlift 405 5x2
Cgbp 225 3x6

I need a change of pace for my workouts, so with that in mind I'm going to run the first prep block of the sheiko intermediate medium load, then have a week of skiing, and if I liked the first four weeks I'll repeat it and then go into the rest of the program. The 12 week run I just came off of was actually very productive, especially considering I wasn't hardly sleeping due to having newborn twins. I'll probably rotate back to something like that later on next year.

[jake]

12/9 day 1 of sheiko intermediate medium load

Bench 160x5, 190x4, 225x3, 240x3x5
Squat 225x5, 255x5, 300x5x5
Close grip, feet up 160x6, 190x6, 210x6x4
Meadow's row 70 3x8

Good first day, all regular benches were paused and I'll likely continue with that going forward. I think I need more power off the chest.

[jake]

12/11

Deadlift 275x3, 315x3, 370x3, 395x3x4
Close grip incline 160x3, 190x3, 225x3x4
Midshin Block pulls 315x3, 370x3, 420x3x4

Doozy today, mainly because I went for a moonlight, 6pack skin last night after hangin at the bar, so I was a bit lethargic today. All in all good stuff though. Figured out how to not cheat on the block pulls so that is good.

[jake]

12/13

Bench 160x7, 175x6, 190x5, 210x4, 225x3x2, 240x2x2, 225x3x2, 210x4, 190x6, 175x8, 160x10
Squat 225x5, 255x4, 300x3, 320x3x5

I was toast after this. Squats felt like garbage and my right wrist was acting up during bench, but I love me some bench pyramids.

[jake]

12/14

Press 95 3x12
Curls and LTEs 75 3x10
Ab wheel 3x3
Lateral raises 20s 3x10

Quick pump sesh. My left tricep is still bugging me on pullups and chins, or maybe it's the lat? Can't tell. Bit of a bummer as I was wanting to work on them. Oh well.

[jake]

12/16

Squat 215x5, 255x4, 300x3, 340x2x4
Bench 160x5, 190x4, 225x3, 255x2x5
Squat 235x3, 275x3, 320x3x4

Lots of squats but they felt good today.