jrams' training log

jrams

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About me: I'm a 25 year old engineer with his head in the clouds. I can never seem to settle and agree with my situation, always wanting to try something new, make something harder, or learn something new. While my friends have accepted or embraced a sedentary life filled with booze, television, and a general malaise when it comes to their jobs, I can't just sit still.

Growing up, I lived an active life of sports and exercise but was always the weakest, never the fastest, but always the one who put in the most effort. It never really bothered me and I always kind of viewed weight rooms for meatheads. That changed in freshman year of college when I helped my friend train for a pankration fight. Ever since then I've been interested in the weight room, although with only a serious shoulder injury to show for it.

I've had a couple in injuries in the past couple years that I am finally feeling comfortable getting over. I dislocated my shoulder, tore my rotator cuff and labrum with a failed dumbell bench press attempt. I tore my gastroc playing basketball and followed it up by playing 3 more games before getting it checked out. I hurt my wrist moving a desk at work giving me some nasty pain by my ulnar.

Trying to follow routines now, while still making it interesting, and actually learning what I need to do to get stronger/bigger/faster/healthier. For the most part I have given up alcohol since last Christmas with the exception being 2 beers that I had at a friends birthday party. My diet still blows, but I love to cook, love to eat, and don't know how much I am willing to give up.

Goals:
Current
  • Complete Wendler's "Boring But Big" 3-Month Challenge
  • Increase flexibility in hip, groin, ass, and ankles
  • Increase mobility in ankles
  • Don't miss a training session
  • Read, read, and read some more
  • No excuses

Future
  • Complete Smolov Squat Routine
  • Start running to-from work
  • Complete a marathon without stopping once

Bucket List
  • Complete an ultramarathon
  • Bike the west coast
  • Hike the Appalachian
  • Get my PhD


Tomorrow I start a new mesocycle of 5/3/1s. Today just did some light biking
03-03-2013:
  • 60mins of stationary biking, ~17miles
  • static quad and hamstring stretching
  • 10 empty bar OHSquats to stretch, hold at bottom for 5s
  • 10 widestance front squats to stretch, hold at bottom for 30s
 
07-17-2015:

Dynamic Stretching
  • Limber 11

Lowbar Squat
  • 5 x 135
  • 3 x 185
  • 2 x 225
  • 5 x 240
  • 5 x 240
  • 5 x 240

Press
  • 10 x 45
  • 5 x 90
  • 5 x 90
  • 5 x 90

Clean
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 3 x 135

Notes:
  • Nothing to add
 
16-11-2015:

Dynamic Stretching
  • Limber 11

Press
  • 5 x 65
  • 5 x 65
  • 5 x 75
  • 5 x 75
  • 5 x 85
  • 5 x 85
  • 5 x 95
  • 5 x 95
  • 4 x 105
  • 4 x 105
  • 3 x 115
  • 3 x 115
  • 1 x 125
  • 1 x 125

Romanian Deadlifts
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135

Notes:
  • Nothing to add
 
14-12-2015:

Dynamic Stretching
  • Limber 11

Press
  • 10 x 45
  • 10 x 65
  • 5 x 75
  • 5 x 85
  • 5 x 95
  • 5 x 105
  • 3 x 115
  • 1 x 125
  • 1 x 125
  • 1 x 125
  • 1 x 125
  • 1 x 125

Front Squat
  • 5 x 135
  • 5 x 145
  • 5 x 155
  • 5 x 175
  • 5 x 185
  • 5 x 185
  • 5 x 185
  • 5 x 185
  • 5 x 185

Back Squat
  • 5 x 185
  • 5 x 195
  • 5 x 205
  • 5 x 215
  • 5 x 225
  • 5 x 225
  • 5 x 225
  • 5 x 225
  • 5 x 225

Notes:
  • Nothing to add
 
04-03-2013:

Dynamic Stretching
  • Hips
  • Ankles
  • Quads/Hamstrings

Lowbar Squats
Warmup​
  • 5 x 65
  • 5 x 80
  • 3 x 95
Working sets​
  • 5 x 100
  • 5 x 115
  • 5 x 135

Deadlift
  • 10 x 105
  • 10 x 105
  • 10 x 105
  • 10 x 105
  • 10 x 105

Static Stretching
  • Lower back
  • Glutes
  • Hamstrings
  • Quads

Hanging Leg Raises
  • 10 x
  • 10 x
  • 10 x
  • 10 x
  • 10 x

More stretching
  • 2x Bulgarian Squats, hold at bottom for 30s
  • 5x OHSquats w/ empty bar, hold at bottom for 5s

Notes:
  • Hips feeling a bit more open than they have been
  • Knees still go too far forward when squatting
  • Need to make a conscious effort to drive my hips on the squats
  • Deadlift form improving but still tend to let the bar drift away from my body on the initial pull
  • Feel like I might be starting at too light of a weight but will stick with it
 
Last edited:
07-19-2015:

Dynamic Stretching
  • Limber 11

Lowbar Squat
  • 5 x 135
  • 3 x 185
  • 2 x 225
  • 5 x 245
  • 5 x 245
  • 5 x 245

Bench Press
  • 10 x 45
  • 5 x 95
  • 3 x 135
  • 5 x 165
  • 5 x 165
  • 5 x 165

Deadlift
  • 10 x 135
  • 5 x 185
  • 5 x 225
  • 5 x 275

Notes:
  • Nothing to add
 
17-11-2015:

Dynamic Stretching
  • Limber 11

Front Squat
  • 5 x 45
  • 5 x 65
  • 5 x 85
  • 5 x 105
  • 3 x 135
  • 3 x 155
  • 3 x 175
  • 1 x 185
  • 1 x 185

Back Squat
  • 5 x 225
  • 5 x 225
  • 3 x 245
  • 3 x 245
  • 3 x 265
  • 3 x 265
  • 1 x 275

Face Pulls
  • 8 x 40
  • 8 x 55
  • 8 x 65
  • 8 x 65
  • 8 x 65
  • 8 x 65
  • 8 x 65
  • 8 x 65

Notes:
  • Twinged my back a bit
 
Welcome to logs.I dislocated a shoulder a few years back playing rugby,wasn't fun
Good luck
 
19-11-2015:

Dynamic Stretching
  • Limber 11

Dumbell Rows
  • 10 x 45
  • 10 x 60
  • 10 x 65
  • 10 x 70
  • 10 x 75
  • 10 x 80
  • 5 x 85
  • 5 x 85

Pendlay Rows
  • 5 x 135
  • 5 x 155
  • 5 x 175
  • 5 x 175

Notes:
  • Fuck these DOMS
 
05-03-2013:

Dynamic Stretching
  • Lower Back
  • Shoulders
  • Pectorals

Bench Press
Warmup​
  • 5 x 60
  • 5 x 75
  • 4 x 90
Working sets​
  • 5 x 100
  • 5 x 115
  • 5 x 130

Push Press
  • 10 x 55
  • 10 x 55
  • 10 x 55
  • 10 x 55
  • 10 x 55

Dumbell Rows
  • 10 x 70
  • 10 x 70
  • 10 x 75
  • 10 x 80
  • 10 x 80

Assisted Dips
  • 10 x +70
  • 10 x +52
  • 10 x +52

Static Stretching
  • Lower back
  • Glutes
  • Shoulders
  • Pectorals

Notes:
  • Lowerback felt really stiff since yesterday, so I stretched it out a ton
  • Grip on left hand failed during my last dumbell row, but I just grabbed it again and kept going
  • Still feels too easy
 
23-11-2015:

Dynamic Stretching
  • Limber 11

Press
  • 5 x 65
  • 5 x 65
  • 5 x 75
  • 5 x 75
  • 5 x 85
  • 5 x 85
  • 5 x 95
  • 5 x 95
  • 4 x 105
  • 4 x 105
  • 3 x 115
  • 3 x 115
  • 1 x 125
  • 1 x 125

Push Press
  • 1 x 135
  • 1 x 135
  • 1 x 145
  • 1 x 145
  • 1 x 155

Notes:
  • Nothing to add
 
07-03-2013:

5min of biking

Dynamic Stretching
  • Lower Back

Deadlift
Warmup​
  • 5 x 80
  • 5 x 100
  • 3 x 120
Working sets​
  • 5 x 130
  • 5 x 150
  • 5 x 1165

Lowbar Squats
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80

Weighted Situps
  • 25 x 10
  • 25 x 10
  • 25 x 10
  • 25 x 10
  • 25 x 10

Russian Twists
  • 20 x 10
  • 20 x 10
  • 20 x 10

Notes:
  • Some girl was doing squats on the olympic mat with a fixed weight bar then doing some circuit thing so I deadlifted by the power rack. Made an ass of myself when the bar fell off the rack when I was removing the weights someone previously just left there.
  • Felt strong on the deadlifts, wasn't rounding my back
  • Kept the bar close to my body and made more of a conscious effort to setup before each lift
  • My knees buckled in a bit coming up from the very bottom during my first 5 reps of my first set of squats. After I saw that was conscious of it and didn't let it happen.
  • Had to run out the gym to help my friend get his license, had to cut post-workout stretching.
  • My abs suck
 
24-11-2015:

Dynamic Stretching
  • Limber 11

Deadlift
  • 5 x 135
  • 5 x 135
  • 5 x 185
  • 5 x 185
  • 5 x 225
  • 5 x 245
  • 5 x 245
  • 5 x 275
  • 5 x 275

Notes:
  • Bad mood, not enough time to lift
 
08-03-2013:

5min of biking

Dynamic Stretching
  • Shoulders
  • Pectorals

Push Press
Warmup​
  • 5 x 45
  • 5 x 50
  • 3 x 60
Working sets​
  • 5 x 65
  • 5 x 75
  • 5 x 85

Bench Press
  • 10 x 75
  • 10 x 75
  • 10 x 75
  • 10 x 75
  • 10 x 75

Assisted Chinups
  • 10 x +88
  • 10 x +88
  • 10 x +88
  • 10 x +88
  • 10 x +88

Preacher Curls
  • 10 x 15
  • 10 x 20
  • 10 x 20

Stretching
  • Empty bar OHSquat, 5 x, hold at bottom for 5s
  • Empty bar front squats, 5 x, hold at bottom for 30s
  • Lowerback stretch on foam roll, 5mins
  • Stretched glutes on foam roll for 2 mins, each side
  • Static stretch shoulders, 2 mins

Notes:
  • Finished first week of BBB, it is a lot easier than I was thinking it would be. Might need to re-evaluate my 1RMs
  • Snowed a ton today, like 1ft+, so I was really tired from shoveling all morning
  • Couple of clowns were using the power rack right after me. First guy was curling and then on his last rep would just drop the weight onto the safety rails. The second guy was using the rack to do some limited range of motion bench, which is fine and dandy, but he setup outside of the rack so that the safety rails wouldn't be in his way(?)
  • These two college girls were doing this weird wiggle thing in front of me while I was stretching. They would hold onto kettlebells in both hands, squat once, then wiggle their hips around for ~2min. I had no idea what was going on
 
26-11-2015:

Dynamic Stretching
  • Limber 11

Power Snatch
  • 3 x 45
  • 3 x 45
  • 3 x 45
  • 3 x 45
  • 3 x 45

Romanian Deadlift
  • 8 x 155
  • 8 x 155
  • 8 x 155
  • 8 x 155
  • 8 x 155
  • 8 x 155
  • 8 x 155
  • 8 x 155

Snatch Grip Deadlift
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135

Face Pull
  • 8 x 40
  • 8 x 47.5
  • 8 x 55
  • 8 x 65

Notes:
  • I need to fix my crappy posture
  • I have enough shoulder flexibility that my crappy bottom position of the snatch doesn't affect me too much. However, I would like to be able to sit more upright
 
10-03-2013:

45 min of biking

Stretching
  • Static quad stretch
  • Static hamstring stretch
  • Empty bar OHSquat, 5 x, hold at bottom for 10s
  • Empty bar front squats, 5 x, hold at bottom for 30s
  • Bulgarian squats, 5 x, hold at bottom for 10s

Notes:
  • Hips feeling a lot better since I started stretching them more routinely and deeply
  • Cut my biking short since I got there late and didn't want to miss the Celtics
  • I want to start running again but I like biking because I can read during it
  • OHSquats feeling much easier than when I started. Feel like I am keeping my back in line much better now.
  • Excited to get out there and the hit the weights again tomorrow
 
29-11-2015:

Dynamic Stretching
  • Limber 11

Press
  • 5 x 65
  • 5 x 65
  • 5 x 75
  • 5 x 75
  • 5 x 85
  • 5 x 85
  • 5 x 95
  • 5 x 95
  • 3 x 105
  • 3 x 105
  • 1 x 115
  • 1 x 115
  • 1 x 125
  • 1 x 125
  • 1 x 125
  • 1 x 125

Romanian Deadlift
  • 8 x 155
  • 8 x 155
  • 8 x 155
  • 8 x 155
  • 8 x 155
  • 8 x 155
  • 8 x 155
  • 8 x 155

Notes:
  • Nothing to add
 
07-03-2013:

5min of biking

Dynamic Stretching
  • Lower Back

Deadlift
Warmup​
  • 5 x 80
  • 5 x 100
  • 3 x 120
Working sets​
  • 5 x 130
  • 5 x 150
  • 5 x 1165

Lowbar Squats
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80

Weighted Situps
  • 25 x 10
  • 25 x 10
  • 25 x 10
  • 25 x 10
  • 25 x 10

Russian Twists
  • 20 x 10
  • 20 x 10
  • 20 x 10

Notes:
  • Some girl was doing squats on the olympic mat with a fixed weight bar then doing some circuit thing so I deadlifted by the power rack. Made an ass of myself when the bar fell off the rack when I was removing the weights someone previously just left there.
  • Felt strong on the deadlifts, wasn't rounding my back
  • Kept the bar close to my body and made more of a conscious effort to setup before each lift
  • My knees buckled in a bit coming up from the very bottom during my first 5 reps of my first set of squats. After I saw that was conscious of it and didn't let it happen.
  • Had to run out the gym to help my friend get his license, had to cut post-workout stretching.
  • My abs suck

Should of tapped the girl. I'd hit that!
 
02-12-2015:

Dynamic Stretching
  • Limber 11

Bench Press
  • 10 x 45
  • 5 x 95
  • 5 x 115
  • 5 x 135
  • 3 x 145
  • 3 x 155
  • 2 x 165
  • 1 x 175
  • 1 x 175
  • 1 x 175
  • 5 x 135
  • 5 x 135
  • 5 x 135

Romanian Deadlift
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135

Snatch Grip Deadlift
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135
  • 8 x 135

Push Press
  • 1 x 135
  • 1 x 135
  • 1 x 135
  • 1 x 135
  • 1 x 135

Notes:
  • Nothing to add
 
11-03-2013:

5min of biking

Dynamic Stretching
  • Agile 8
  • Hips
  • Ankles
  • Quads/Hamstrings

Lowbar Squats
Warmup​
  • 5 x 65
  • 5 x 80
  • 3 x 95
Working sets​
  • 3 x 110
  • 3 x 125
  • 3 x 140

Deadlift
  • 10 x 100
  • 10 x 100
  • 10 x 100
  • 10 x 100
  • 10 x 100

Static Stretching
  • Lower back
  • Glutes
  • Hamstrings
  • Quads

Hanging Leg Raises
  • 10 x
  • 10 x
  • 10 x
  • 10 x
  • 10 x

Notes:
  • Happy 311 day
  • Officially got laid off today. Was told on Thursday that it would probably be my last day and to take Friday off. Lo and behold was true. Might apply for a job at my gym while I look for a real job
  • Squats were easy. Got that nice stretch at the bottom, kept my hips level throughout, and no goodmorninging.
  • Deadlifts getting easier too. Doing better forcing myself to setup better each rep
  • I plan on running tonight

edit:
25 mins of running, ~3 miles tonight. My back felt really tight during it but wasn't too challenging. There was an unleashed dog in the middle of route so I had to backtrack which was obnoxious.
 
Last edited:
03-12-2015:

Dynamic Stretching
  • Limber 11

Snatch Pull
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 3 x 135
  • 3 x 135

Snatch Grip Deadlift
  • 3 x 225
  • 3 x 225
  • 3 x 225
  • 3 x 225
  • 3 x 225

Press
  • 5 x 65
  • 5 x 85
  • 3 x 95
  • 2 x 105
  • 1 x 115

Notes:
  • Nothing to add
 
12-03-2013:

Dynamic Stretching
  • Lower Back
  • Shoulders
  • Pectorals

Bench Press
Warmup​
  • 5 x 60
  • 5 x 75
  • 3 x 90
Working sets​
  • 3 x 105
  • 3 x 120
  • 3 x 135
  • 3 x 135

Push Press
  • 10 x 55
  • 10 x 55
  • 10 x 55
  • 10 x 55
  • 10 x 55

Dumbell Rows
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80

Assisted Dips
  • 10 x +52
  • 10 x +52
  • 10 x +46

Notes:
  • Not much to add, the dumbell rows kicked my ass today but I powered through them
 
Last edited:
05-12-2015:

Dynamic Stretching
  • Limber 11

Bench Press
  • 10 x 45
  • 5 x 105
  • 5 x 125
  • 5 x 135

Press
  • 10 x 45
  • 5 x 85
  • 5 x 85
  • 5 x 95
  • 5 x 95
  • 3 x 105
  • 3 x 105
  • 2 x 115
  • 2 x 115
  • 1 x 125
  • 1 x 125
  • 1 x 125
  • 1 x 125

Front Squat
  • 5 x 135
  • 5 x 185
  • 5 x 205

Notes:
  • Some asshole was using all of the squat racks so that he could deadlift
 
07-03-2013:

5min of biking

Dynamic Stretching
  • Lower Back

Deadlift
Warmup​
  • 5 x 80
  • 5 x 100
  • 3 x 120
Working sets​
  • 5 x 130
  • 5 x 150
    [*]5 x 1165

Lowbar Squats
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80

Weighted Situps
  • 25 x 10
  • 25 x 10
  • 25 x 10
  • 25 x 10
  • 25 x 10

Russian Twists
  • 20 x 10
  • 20 x 10
  • 20 x 10

Notes:
  • Some girl was doing squats on the olympic mat with a fixed weight bar then doing some circuit thing so I deadlifted by the power rack. Made an ass of myself when the bar fell off the rack when I was removing the weights someone previously just left there.
  • Felt strong on the deadlifts, wasn't rounding my back
  • Kept the bar close to my body and made more of a conscious effort to setup before each lift
  • My knees buckled in a bit coming up from the very bottom during my first 5 reps of my first set of squats. After I saw that was conscious of it and didn't let it happen.
  • Had to run out the gym to help my friend get his license, had to cut post-workout stretching.
  • My abs suck

Holy shit that's a big deadlift!

Welcome to the logs.

You aren't doing AMRAP on your top work-sets?
 
Holy shit that's a big deadlift!

Guess I felt strong that day.

Welcome to the logs.

You aren't doing AMRAP on your top work-sets?

Nope, the program states "The first part of the Boring But Big Challenge is that you'll continue to perform the squat, bench, press, and deadlift with the 5/3/1 sets and rep scheme. (If you're unfamiliar with the 5/3/1 program, click here to get the rundown.) The one thing that you'll change is that you will not go for any extra reps on the last set. You'll only do the required reps and then move on to the 5 sets of 10 reps."
 
Guess I felt strong that day.



Nope, the program states "The first part of the Boring But Big Challenge is that you'll continue to perform the squat, bench, press, and deadlift with the 5/3/1 sets and rep scheme. (If you're unfamiliar with the 5/3/1 program, click here to get the rundown.) The one thing that you'll change is that you will not go for any extra reps on the last set. You'll only do the required reps and then move on to the 5 sets of 10 reps."

Sense, it makes. 5x10 *shudders*
 
13-03-2013:

75min of biking

Stretching
  • Lower back
  • Glutes
  • Hips
  • 3 x 5 empty bar OHSquats, hold at bottom for 10s

Notes:
  • Got lost in my book so I forgot to check how far I biked. I feel really slow lately though
  • Legs felt awful for the first 10 minutes then they finally warmed up
  • Probably going to run tonight
  • Been in a really bad mood today and really wanted to tell one of the trainers there to go fuck himself for always leaving his shit scattered around, never re-racking weights, and using the prowler/sled/sprint area to foam roll in everyone's way. But I didn't and let him continue to do some kettelbell workout lying down on the Olympic mat
  • I feel like a bum not having a job. I guess I will put more effort into the hunt

edit:
30mins of running, ~3miles. It got cold out and my achilles never warmed up, had to fight for every minute.
 
Last edited:
14-03-2013:

5min of biking

Deadlift
Warmup​
  • 5 x 80
  • 5 x 100
  • 3 x 120
Working sets​
  • 3 x 140
  • 3 x 155
  • 3 x 175

Lowbar Squats
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80
  • 10 x 80

Weighted Situps
  • 25 x 10
  • 25 x 10
  • 25 x 10
  • 25 x 10
  • 25 x 10

Russian Twists
  • 20 x 10
  • 20 x 10
  • 20 x 10

Notes:
  • Nothing really to add, just have felt like shit the entire day

edit:
40mins of running, ~4 miles. Was only supposed to do 20mins but it was cold as balls out and I was finally starting to feel good so I kept going. My achilles feel like they are on fire though, really hope I can loosen them up if I am going to keep with running.
 
Last edited:
I'm liking the format of this log. What kind of engineering do (did) you do? Good luck with the job hunt, and your training.
 
I'm liking the format of this log. What kind of engineering do (did) you do? Good luck with the job hunt, and your training.

I got my MS in Mechanical Engineering from Northwestern University in 2010. However my job was software QA engineer at a software startup that does VoIP. Trying to get into either a robotics field or medical devices while I save up for a 3D Printer to cut my teeth on.


Once I get a better understanding of what matters, I'll start adding more information to my training logs. Right now I am just following a program so it's basically a bunch of check marks.
 
15-03-2013:

5min of biking

Dynamic Stretching
  • Shoulders
  • Pectorals

Push Press
Warmup​
  • 5 x 45
  • 5 x 50
  • 3 x 60
Working sets​
  • 3 x 70
  • 3 x 80
  • 3 x 90

Bench Press
  • 10 x 75
  • 10 x 75
  • 10 x 75
  • 10 x 75
  • 10 x 75
  • 10 x 75

Assisted Chinups
  • 10 x +88
  • 10 x +88
  • 10 x +88
  • 10 x +88
  • 10 x +88

Preacher Curls
  • 10 x 20
  • 10 x 20
  • 10 x 20

Stretching
  • Lower back

Notes:
  • Got some rejection letters today so I went to the gym angry and beasted through it
  • Still don't feel like I am doing good enough looking for a job
  • I feel good about the week, although looking back I remember feeling drained for most of it
  • 6 weeks strong finishing what I said I would and 3 weeks strong without missing a workout. 10 more weeks to go until my next program
 
16-03-2013:

25 mins of running, ~3miles

Notes:
  • Running has been getting easier, although my achilles still feel like they are on fire when I finish
  • It feels strange running in beer shirts while on a vow of sobriety
  • Might need to start running during the day if I want to go longer. No sidewalks and narrow roads aren't very runner friendly at night
 
18-03-2013:

Agile 8

Dynamic Stretching
  • Hips

Lowbar Squats
Warmup​
  • 5 x 65
  • 5 x 80
  • 3 x 95
Working sets​
  • 5 x 115
  • 3 x 135
  • 1 x 150
  • 1 x 165
  • 1 x 185
  • 1 x 195
  • 4 x 205
  • 1 x 215

Deadlift
  • 10 x 105
  • 10 x 105
  • 10 x 105
  • 10 x 105
  • 10 x 105

Hanging Leg Raises
  • 10 x
  • 10 x
  • 10 x
  • 10 x
  • 10 x

Static Stretching
  • Lower back
  • Glutes
  • Hamstrings
  • Quads

Notes:
  • This whole cycle felt way too easy so I decided to push it to see how much higher I should set my 1RM for the next cycle
  • Good morning'd only one of my squats and only one had my knee come in. Feeling a lot more comfortable with them
  • Going to run tonight, planning on another 20min minimum
  • The weight starts feeling really heavy on my shoulders around 170, but during the actual squat feels like nothing on my legs. I'm still probably selling myself short

edit:
25 min run, ~2.5 miles. It was snowing pretty heavy and I couldn't get very good footing. Again, I feel like my body could have handled more/faster. No pain, no stiffness this time around. Achilles still feel like they are on fire when I finish.
 
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