JonA's Training Log

[JonA]

FitNotes Workout - Tuesday 3rd July 2018

** Flat Barbell Bench Press **
- 135.0 lbs x 5 reps
- 185.0 lbs x 4 reps
- 220.0 lbs x 8 reps
- 220.0 lbs x 8 reps
- 220.0 lbs x 8 reps
- 220.0 lbs x 6 reps
- 220.0 lbs x 6 reps
- 220.0 lbs x 6 reps

** Deadlift **
- 135.0 lbs x 5 reps
- 225.0 lbs x 4 reps
- 315.0 lbs x 2 reps
- 365.0 lbs x 1 rep
- 405.0 lbs x 1 rep
- 325.0 lbs x 4 reps
- 325.0 lbs x 4 reps
- 325.0 lbs x 4 reps
- 325.0 lbs x 4 reps
- 325.0 lbs x 4 reps
- 325.0 lbs x 4 reps

** Dumbbell Curl **
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps

** Lying Triceps Extension **
- 15.0 lbs x 12 reps
- 15.0 lbs x 12 reps
- 15.0 lbs x 12 reps
- 15.0 lbs x 12 reps

[JonA]

Missed Thurs. and Fri. due to some extended vacation over the 4th. Had some residual fatigue but was able to work through it.

FitNotes Workout - Monday 9th July 2018

** Flat Barbell Bench Press **
- 135.0 lbs x 5 reps
- 185.0 lbs x 4 reps
- 225.0 lbs x 2 reps
- 245.0 lbs x 1 rep
- 260.0 lbs x 3 reps
- 260.0 lbs x 3 reps
- 260.0 lbs x 3 reps
- 260.0 lbs x 3 reps
- 260.0 lbs x 3 reps
- 260.0 lbs x 3 reps
- 260.0 lbs x 2 reps

** Barbell Squat **
- 135.0 lbs x 5 reps
- 225.0 lbs x 4 reps
- 315.0 lbs x 2 reps
- 345.0 lbs x 1 rep
- 365.0 lbs x 1 rep
- 385.0 lbs x 1 rep
- 300.0 lbs x 6 reps
- 300.0 lbs x 6 reps
- 300.0 lbs x 6 reps
- 300.0 lbs x 6 reps
- 300.0 lbs x 6 reps
- 300.0 lbs x 5 reps
- 300.0 lbs x 5 reps

** Chin Up **
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps

[cole]

You do an insane amount of volume

[JonA]

You do an insane amount of volume

That's something @Hanley had me start as of a week ago. 40 Reps @ 70% after a calibration rep for the squat. Benching 4 times a week. I'm excited to see where it goes. I missed the end of the first week, so I didn't get to...umm... 'experience' the 50-56 reps @ 65% for bench.

[JonA]

Contemplated doing an extra BP rep just to hit 10k lbs, but I'll get it on Friday.

FitNotes Workout - Tuesday 10th July 2018

** Flat Barbell Bench Press **
- 135.0 lbs x 5 reps
- 185.0 lbs x 4 reps
- 220.0 lbs x 8 reps
- 220.0 lbs x 8 reps
- 220.0 lbs x 7 reps
- 220.0 lbs x 7 reps
- 220.0 lbs x 5 reps
- 220.0 lbs x 5 reps
- 220.0 lbs x 5 reps

** Deadlift **
- 135.0 lbs x 5 reps
- 225.0 lbs x 4 reps
- 315.0 lbs x 2 reps
- 365.0 lbs x 1 rep
- 405.0 lbs x 1 rep
- 325.0 lbs x 4 reps
- 325.0 lbs x 4 reps
- 325.0 lbs x 4 reps
- 325.0 lbs x 4 reps
- 325.0 lbs x 4 reps
- 325.0 lbs x 4 reps

** Dumbbell Curl **
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps

** Lying Triceps Extension **
- 25.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps

[JonA]

FitNotes Workout - Thursday 12th July 2018

** Flat Barbell Bench Press **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 255.0 lbs x 1 rep
- 285.0 lbs x 1 rep
- 310.0 lbs x 1 rep
- 250.0 lbs x 4 reps
- 250.0 lbs x 4 reps
- 250.0 lbs x 4 reps
- 250.0 lbs x 3 reps
- 250.0 lbs x 3 reps
- 250.0 lbs x 3 reps
- 250.0 lbs x 3 reps

** Barbell Squat **
- 135.0 lbs x 5 reps
- 225.0 lbs x 4 reps
- 315.0 lbs x 2 reps
- 365.0 lbs x 1 rep
- 395.0 lbs x 1 rep [@8]
- 330.0 lbs x 3 reps
- 330.0 lbs x 3 reps
- 330.0 lbs x 3 reps
- 330.0 lbs x 3 reps
- 330.0 lbs x 3 reps
- 330.0 lbs x 3 reps

** Chin Up **
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps

[JonA]

FitNotes Workout - Friday 13th July 2018

** Flat Barbell Bench Press **
- 135.0 lbs x 5 reps
- 185.0 lbs x 4 reps
- 215.0 lbs x 5 reps
- 215.0 lbs x 5 reps
- 215.0 lbs x 5 reps
- 215.0 lbs x 5 reps
- 215.0 lbs x 5 reps
- 215.0 lbs x 5 reps
- 215.0 lbs x 5 reps
- 215.0 lbs x 5 reps
- 215.0 lbs x 5 reps
- 215.0 lbs x 5 reps
- 215.0 lbs x 5 reps

** Deadlift **
- 135.0 lbs x 5 reps
- 225.0 lbs x 4 reps
- 315.0 lbs x 2 reps
- 365.0 lbs x 3 reps
- 365.0 lbs x 3 reps
- 365.0 lbs x 3 reps
- 365.0 lbs x 3 reps
- 365.0 lbs x 3 reps

** Dumbbell Curl **
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps

** Lying Triceps Extension **
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps

[JonA]

FitNotes Workout - Monday 16th July 2018

** Flat Barbell Bench Press **
- 135.0 lbs x 5 reps
- 185.0 lbs x 4 reps
- 225.0 lbs x 2 reps
- 255.0 lbs x 1 rep
- 285.0 lbs x 1 rep
- 305.0 lbs x 1 rep [@8]
- 270.0 lbs x 3 reps
- 270.0 lbs x 3 reps
- 270.0 lbs x 3 reps
- 270.0 lbs x 3 reps

** Barbell Squat **
- 135.0 lbs x 5 reps
- 225.0 lbs x 4 reps
- 315.0 lbs x 2 reps
- 350.0 lbs x 3 reps
- 350.0 lbs x 3 reps
- 350.0 lbs x 3 reps
- 350.0 lbs x 3 reps
- 350.0 lbs x 3 reps
- 350.0 lbs x 3 reps

** Chin Up **
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps

[cgeorg]

I missed the end of the first week, so I didn't get to...umm... 'experience' the 50-56 reps @ 65% for bench.

Aww, that's the best part!

[JonA]

I missed the end of the first week, so I didn't get to...umm... 'experience' the 50-56 reps @ 65% for bench.

Aww, that's the best part!

I did get it this past Friday. Not nearly as bad as I anticipated. Lol

[JonA]

FitNotes Workout - Tuesday 17th July 2018

** Flat Barbell Bench Press **
- 135.0 lbs x 5 reps
- 185.0 lbs x 4 reps
- 225.0 lbs x 2 reps
- 235.0 lbs x 6 reps
- 235.0 lbs x 6 reps
- 235.0 lbs x 6 reps
- 235.0 lbs x 6 reps
- 235.0 lbs x 6 reps

** Deadlift **
- 135.0 lbs x 5 reps
- 225.0 lbs x 4 reps
- 315.0 lbs x 2 reps
- 350.0 lbs x 3 reps
- 350.0 lbs x 3 reps
- 350.0 lbs x 3 reps
- 350.0 lbs x 3 reps
- 350.0 lbs x 3 reps
- 350.0 lbs x 3 reps

** Dumbbell Curl **
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 12 reps

** Lying Triceps Extension **
- 25.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 20.0 lbs x 12 reps

[JonA]

Let my training log here lapse a for a bit. Logging in FitNotes, FitBot, Instagram and here got to be a bit redundant.

Made decent progress the last 6 weeks on a 4 day MM. Hit PRs in both deadlift and bench press in early August. The last couple of weeks I've had some inflammation in my ITB (and lower back to a lesser degree) so I've been on a bit of a rehab track for squat. I failed the last PR attempt at BP, but didn't do much of a taper leading up to it. So in my mind, it's still progress.

I'm striking out on my own now for programming. Learned a ton participating in Hanley's MM the past 6 months and made a ton of progress. I'm going to be using the same principle's going forward and I'll see what happens.

[JonA]

So here's the rough outline/generic plan going forward. I may introduce some more accessory work on Tuesday if I end up moving back to 4 days.

Bench:
Mon - CGBP (H): 35-40 reps at ~72%, keeping sets around RPE 7 (H = 480). Same weight across sets, decreasing reps per set
Wed:(P): 10 reps at ~85-90%, keeping sets around RPE 8/8.5 . (H=440). Pyramid, decrease reps per set, increment weight
Fri: (S): 25 reps at 77-80%, keeping set around RPE 8 . (H=470), Same weight across sets, decreasing reps per set

Deadlift:
Fri - Comp (S): 15-20 rep at ~80%, keeping sets around RPE 8
Wed (optional): some heavy singles or doubles to gauge progress (or lack thereof)
Mon (or maybe Tuesday) - SGDL(H): 5x5 @ 50%

Squat:
Mon (H)-: 25-30 reps at ~72%, keeping sets around RPE 7 (H = ~320-380). Same weight across sets, decreasing reps per set
Wed:(P): 8 reps at ~85-90%, keeping sets around RPE 8/8.5 . (H=350-400). Pyramid, decrease reps per set, increment weight
Fri: (S): 15 reps at 80%, keeping set around RPE 8 . (H=375), Same weight across sets, decreasing reps per set

[JonA]

2018-08-27
BP: 135x5,185x5,225x5, 240x8,7,6,5,4,3,2,1
HBBS/tempo: 135x5,185x5, 225x5x5 - Continuing some light squatting for ITB. I'm going to start ramping this up a bit. HB feels better on back with tempo.

2018-08-28
SGDL: 225x5x5

2018-08-29
BP: 135x5,185x5,225x5,245x4,265x4,280x4,285x3,290x2 @ 8
HBBS: 135x5,185x5, 235x5x5

[Hanley]

participating in Hanley's MM the past 6 months

Your compliance was ridiculous. Thanks so much for participating. I feel like I should do a case study or something.

[JonA]

participating in Hanley's MM the past 6 months

Your compliance was ridiculous. Thanks so much for participating. I feel like I should do a case study or something.

It was definitely to my own benefit.

Case study(s) would be cool. I have a hard time keeping up with everybody's training logs here, but I do see lots of cool accomplishments and progress posted.

[JonA]

Big catch up day in the log. I setup a google sheet that automatically imports my training log from Fitnotes and calculates intensities and H values etc. And auto generates log posts. =)

2018-08-31
Barbell Squat
135x5, 225x5, 245(60%)x5, 265(65%)x5, 275(67%)x5, 295(72%)x5, H=215

Flat Barbell Bench Press
135x5, 185x5, 225(66%)x5, 245(72%)x5, 265(77%)x6, 5, 4, 3, 2, 1, H=563

Chin Up
13, 5, 5, H=0

2018-09-03
Close Grip Bench Press
135x5, 185x5, 225(67%)x5, 245(73%)x7, 6, 5, 4, 3, 3, 3, H=500

Barbell Squat
135x5, 225x5, 275(67%)x4, 4, 4, 4, 4, 4, H=258

Chin Up
5, 5, 5, 5, 4, 3, H=0

2018-09-04
SGDL
115x5, 205x5, 265(75%)x5, 5, 5, H=283

2018-09-05
Flat Barbell Bench Press
135x5, 185x5, 225(66%)x5, 255(75%)x4, 275(80%)x4, 285(83%)x3, 295(86%)x2, H=470

Chin Up
12, 5, H=0

Barbell Squat
135x5, 225x5, 315(77%)x2, 335(82%)x2, 355(87%)x2, H=263

[JonA]

2018-09-07
Barbell Squat
135x5, 225x5, 275(67%)x6, 6, 6, 6, 6, H=316

Flat Barbell Bench Press
135x5, 185x5, 225(66%)x5, 245(72%)x5, 270(79%)x5, 4, 3, 2, 1, H=485

Ran out of time for chinups. Technically, a 5 rep PR on the bench.

[JonA]

2018-09-10
Flat Barbell Bench Press
135x5, 185x5, 225(66%)x5, 255(75%)x3, 285(83%)x1, 305(89%)x1, 315(92%)x1, H=433

Close Grip Bench Press
235(70%)x4, 4, 4, H=134

SGDL
135x5, 225(64%)x5, 245(70%)x5, 5, 5, H=205

Chin Up
10, 8, 4, H=0


Bench felt fast, with 315@8

[JonA]

2018-09-12
Barbell Squat
135x5, 225x5, 275(67%)x3, 315(77%)x2, 335(82%)x1, 355(87%)x1@7, 315(77%)x3, 3, 3, H=376

Flat Barbell Bench Press
135x5, 185x5, 225(65%)x4, 255(74%)x3, 280(81%)x4@7, 290(84%)x3@7, 300(87%)x2@7, H=488

Chin Up
8, 8, 6, H=0

Bench felt good again. Solid @7 on the top set. Bumped the e1Rm accordingly. Technically a 3 & 2 rep PR respectively. I think I might have aggravated my ITB a bit on the squat. We'll see how it feels tomorrow.

My log summarator doesn't like having same weights for a warm up and for backoff sets, it just groups them together. I'll have to fix that.