jrams' training log

29-05-2016:

Dynamic Stretching
  • Limber 11

Kettlebell Swing
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 37 x 50
  • 13 x 50

Notes:
  • Ran out of energy on the last set, had to split it into two.
  • Will probably do more later
 
30-05-2016:

Dynamic Stretching
  • Limber 11

Kettlebell Swing
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50
  • 10 x 50
  • 10 x 50
  • 10 x 50
  • 10 x 50
  • 10 x 50

Back Squat
  • 5 x 135
  • 5 x 185
  • 5 x 225
  • 2 x 235
  • 2 x 255

Notes:
  • Did squats and swings at different times
 
31-05-2016:

Dynamic Stretching
  • Limber 11

Kettlebell Swing
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50

Back Squat
  • 5 x 135
  • 5 x 185
  • 3 x 225
  • 3 x 245
  • 3 x 265
  • 3 x 265
  • 3 x 265

Notes:
  • Did squats and swings at different times
  • Some dick started dropping deadlifts and blasting metal at 2am so the gym isn't allowing lifting between 10pm and 6am now. Blows
 
08-06-2016:

Dynamic Stretching
  • Limber 11

Back Squat
  • 5 x 135
  • 5 x 185
  • 8 x 225
  • 8 x 245
  • 6 x 265
  • 3 x 265
  • 3 x 265
  • 1 x 285

Front Squat
  • 1 x 135
  • 1 x 135
  • 1 x 135
  • 1 x 135
  • 1 x 135
  • 1 x 185
  • 1 x 185
  • 1 x 185
  • 1 x 185
  • 1 x 185
  • 1 x 205
  • 1 x 205
  • 1 x 205

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

Turkish Getup
  • 2 x 35
  • 2 x 35

Kettlebell Swing
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50

Notes:
  • Nothing to add
 
23-06-2016:

Dynamic Stretching
  • Limber 11

Back Squat
  • 5 x 135
  • 5 x 185
  • 8 x 225
  • 8 x 245
Snatch
  • 1 x 95
  • 1 x 95
  • 1 x 95
  • 1 x 95
  • 1 x 95
  • 1 x 105
  • 1 x 105
  • 1 x 115
  • 1 x 115
  • 1 x 115
Kettlebell Swing
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50

Notes:
  • Nothing to add
 
03-07-2016:

Dynamic Stretching
  • Limber 11

Snatch Grip Press
  • 3 x 45
  • 3 x 95
  • 2 x 105
  • 1 x 115
  • 1 x 135
  • 1 x 140
  • 1 x 145
  • 1 x 145
  • 1 x 145
  • 1 x 145
  • 1 x 145

Pullup
  • 4 x
  • 4 x
  • 3 x
  • 2 x

External Should Rotation
  • 6 x 10
  • 5 x 10
  • 5 x 10
  • 4 x 10
  • 3 x 10

Snatch
  • 2 x 95
  • 2 x 105
  • 2 x 105
  • 1 x 105
  • 1 x 105
  • 1 x 105

Kettlebell Swing
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50

Notes:
  • Was waiting for the dehumidifier filter to dry so did some snatches. Felt incredibly easy
  • Been lifting during the day/at home recently so I've been slacking on keeping this updated
 
Last edited:
05-07-2016:

Dynamic Stretching
  • Limber 11

Snacth Grip Press / OH Squat / Drop Snatch
  • 1 x 95
  • 1 x 95
  • 1 x 105
  • 1 x 105
  • 1 x 115
  • 1 x 115
  • 1 x 115
  • 1 x 115
  • 1 x 125
  • 1 x 125
  • 1 x 125

Hang Snatch / Snatch
  • 1 x 95
  • 1 x 95
  • 1 x 95
  • 1 x 100
  • 1 x 100
  • 1 x 100
  • 1 x 110
  • 1 x 110
  • 1 x 110

Pullup
  • 6 x
  • 5 x
  • 5 x
  • 4 x
  • 3 x

External Should Rotation
  • 6 x 10
  • 5 x 10
  • 5 x 10
  • 4 x 10
  • 3 x 10

Shoulder Lateral Raise
  • 6 x 10
  • 5 x 10
  • 5 x 10
  • 4 x 10
  • 3 x 10

Kettlebell Swing
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50
  • 10 x 50
  • 15 x 50
  • 25 x 50
  • 50 x 50

Notes:
  • Nothing to add
 
06-07-2016:

Dynamic Stretching
  • Limber 11

Back Squat
  • 3 x 135
  • 3 x 135
  • 3 x 185
  • 3 x 185
  • 3 x 205
  • 3 x 205
  • 2 x 225
  • 2 x 225
  • 2 x 235
  • 2 x 235
  • 1 x 245
  • 1 x 245
  • 1 x 265
  • 1 x 265
  • 1 x 285
  • 1 x 285

Pullup
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x

Notes:
  • Did a pullup between sets
 
12-07-2016:

Dynamic Stretching
  • Limber 11

Snatch Grip Press / Drop Snatch
  • 1 x 45
  • 1 x 45
  • 1 x 95
  • 1 x 95
  • 1 x 105
  • 1 x 105
  • 1 x 115
  • 1 x 115
  • 1 x 135
  • 1 x 135
  • 1 x 135
  • 1 x 135

Snatch
  • 1 x 135
  • 1 x 135
  • 1 x 135
  • 1 x 135
  • 1 x 135
  • 1 x 135
  • 1 x 135
  • 1 x 135

Notes:
  • Nothing to add
 
16-07-2016:

Dynamic Stretching
  • Limber 11

Back Squat
  • 3 x 135
  • 3 x 185
  • 3 x 225
  • 2 x 255
  • 2 x 255
  • 2 x 255
  • 2 x 255
  • 1 x 285
  • 1 x 285
  • 1 x 285
  • 1 x 285
  • 1 x 295

Clean
  • 1 x 135
  • 1 x 135
  • 1 x 135
  • 1 x 135

Pullup
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x

External Should Rotation
  • 7 x 10
  • 6 x 10
  • 5 x 10
  • 4 x 10
  • 4 x 10

Shoulder Lateral Raise
  • 7 x 10
  • 6 x 10
  • 5 x 10
  • 4 x 10
  • 4 x 10

Notes:
  • Nothing to add
 
18-07-2016:

Dynamic Stretching
  • Limber 11

Back Squat
  • 3 x 135
  • 3 x 185
  • 3 x 225
  • 1 x 255
  • 1 x 265
  • 1 x 275
  • 1 x 285
  • 1 x 295
  • 1 x 305

Pullup
  • 2 x
  • 2 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x

Notes:
  • Nothing to add
 
19-07-2016:

Dynamic Stretching
  • Limber 11

Press
  • 5 x 95
  • 5 x 95
  • 3 x 105
  • 3 x 105
  • 1 x 115
  • 1 x 115
  • 1 x 135

Front Squat
  • 3 x 135
  • 3 x 135
  • 3 x 185
  • 2 x 225
  • 2 x 225
  • 2 x 225
  • 2 x 225
  • 2 x 225
  • 1 x 235
  • 1 x 245
  • 1 x 245
  • 1 x 245

Notes:
  • Nothing to add
 
25-07-2016:

Dynamic Stretching
  • Limber 11

Back Squat
  • 5 x 135
  • 3 x 165
  • 10 x 170
  • 8 x 200
  • 6 x 215
  • 4 x 230

Front Squat
  • 5 x 135
  • 5 x 155
  • 5 x 155
  • 5 x 155

Push Press
  • 5 x 115
  • 5 x 115
  • 5 x 115
  • 5 x 115
  • 5 x 115

Pullup
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x

Notes:
  • Nothing to add
 
26-07-2016:

Dynamic Stretching
  • Limber 11

Snatch Grip Press
  • 10 x 65
  • 10 x 65
  • 10 x 65
  • 5 x 90
  • 5 x 90
  • 5 x 90

Snatch
  • 1 x 90
  • 1 x 90
  • 1 x 90
  • 1 x 90
  • 1 x 90
  • 1 x 100
  • 1 x 100
  • 1 x 100
  • 1 x 100
  • 1 x 110
  • 1 x 110

Pullup
  • 1 x
  • 1 x
  • 1 x
  • 1 x
  • 1 x

Notes:
  • Nothing to add
 
27-05-2018:

Dynamic Stretching
  • Limber 11

Press
  • 5 x 55
  • 5 x 65
  • 5 x 75
  • 10 x 50
  • 10 x 50
  • 10 x 50
  • 10 x 50
  • 10 x 50

Back Squat
  • 5 x 135
  • 5 x 185
  • 5 x 225
  • 5 x 255
  • 10 x 135
  • 10 x 135
  • 10 x 135
  • 10 x 135
  • 10 x 135
  • 10 x 135
  • 10 x 135
  • 10 x 135
  • 10 x 135
  • 10 x 135

Front Squat
  • 3 x 135
  • 3 x 155
  • 3 x 185

Notes:
  • I've gotten weak
 
Come join the press/squat comp and milk those muscle memory gains for a win
 
29-05-2018:

Dynamic Stretching
  • Limber 11

Back Squat
  • 5 x 135
  • 5 x 185
  • 5 x 225
  • 2 x 235
  • 2 x 245
  • 1 x 255
  • 1 x 265
  • 1 x 275
  • 1 x 275
  • 5 x 135
  • 5 x 135
  • 5 x 135
  • 5 x 135
  • 5 x 135

Front Squat
  • 3 x 135
  • 3 x 185
  • 1 x 225
Press
  • 5 x 88
  • 5 x 97
  • 5 x 110
  • 3 x 119
  • 0 x 132 (fail)
  • 10 x 45
  • 10 x 45
  • 10 x 45
  • 10 x 45
  • 10 x 45
Jerk
  • 2 x 132
  • 2 x 154
  • 2 x 176
  • 1 x 209
  • 1 x 209
  • 0 x 220 (failed)
Planks
  • 30s
  • 30s +15kg
  • 30s +20kg
  • 30s +25kg
  • 30s +25kg
  • 30s +25kg

Notes:
  • Got a fucking flat on the bike ride home. Already second of the season. Roads here are garbage.
  • Legs have felt like lead balloons since I've gotten back into lifting.
 
02-06-2018:

Dynamic Stretching
  • Limber 11

Press
  • 5 x 88
  • 5 x 110
  • 4 x 110
  • 2 x 119
  • 10 x 52
  • 10 x 52
  • 10 x 52
  • 10 x 52
  • 10 x 52

Push Press
  • 3 x 132
  • 2 x 154
  • 2 x 154
  • 0 x 176
Jerk
  • 1 x 132
  • 1 x 154
  • 0 x 176 (pressed out)
  • 1 x 176
  • 1 x 180
  • 1 x 187
Clean
  • 1 x 154
  • 1 x 154
  • 1 x 154
  • 1 x 165
  • 1 x 176
  • 0 x 187
  • 0 x 187
  • 0 x 187
Planks
  • 30s
  • 30s +55
  • 30s +55
  • 30s +55
  • 30s +55
  • 30s +55

Notes:
  • I blow at getting under the bar during cleans. Could probably do another 40ish pounds if I could catch it lower. Guess I need more practice.
 
03-06-2018:

Dynamic Stretching
  • Limber 11

Press
  • 10 x 55
  • 10 x 55
  • 10 x 55
  • 10 x 55
  • 10 x 55
  • 5 x 88
  • 2 x 110
  • 1 x 116

Front Squat
  • 3 x 132
  • 2 x 176
  • 1 x 198
  • 1 x 209
  • 1 x 220
  • 1 x 231
  • 1 x 242

Rows
  • 10 x 45
  • 10 x 95
  • 10 x 115
  • 10 x 115
  • 10 x 115

Planks
  • 30s
  • 30s +55
  • 30s +55
  • 30s +55
Notes:
  • I need to figure out how to not fall forward so much on front squats. Felt good until I got to 100kg then I started leaning forward.
 
09-06-2018:

Dynamic Stretching
  • Limber 11

Press
  • 5 x 88
  • 5 x 88
  • 5 x 88 (fucking tweaked my back to all hell on the first rep)
  • 2 x 110
  • 2 x 110
  • 1 x 121
  • 0 x 132

Push Press
  • 3 x 132
  • 1 x 141
  • 1 x 143
  • 1 x 145
  • 0 x 147

Clean & Jerk
  • 1 x 132
  • 1 x 132
  • 1 x 176
  • 1 x 176
  • 1 x 176
  • 1 x 198
  • 1 x 198
Front Squat
  • 1 x 198
  • 1 x 209
  • 1 x 220
  • 1 x 231
  • 1 x 242
  • 1 x 246
Notes:
  • Back is killing me. Tweaked it doing a light press.
  • I still suck getting under cleans. I think I could do closer to 230 if I could catch it better.
 
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