Jack's Training Log

jackthestrat · Post by **jackthestrat** » Wed Jan 04, 2012 12:22 pm

Thoughts or suggestions are EXTREMELY WELCOME!

jackthestrat · Post by **jackthestrat** » Fri Apr 25, 2014 12:00 pm

4/24/2013

Deadlift
135/225/315x3 for speed

Deadlift
390x5

Sumo Deadlift
200x5x10 (1 min rest/set)

Row
182.5x3x5

Shrug
182.5x3x10

Chins (Assisted)
BWx3x10

Session Notes: Heavy DL set and Sumos were all fast pulls. Up the Sumos a sizeable amount next week. Chin Assistance was stabilization only. Surprised that back work went over this well given the 4/23 WO w/ multiple sets of neg chins.

jackthestrat · Post by **jackthestrat** » Sat Apr 26, 2014 10:40 am

4/26/2014

Overhead Press
145x3x5

Savickas Press
85x5x10

Chinups
4x4x3, then 3x5 (negatives) @ BW (218)

"Horizontal Pullups"
3x5 @ BW (218)

Curls for the Gurls
51x3x10

Wrist Curls
51x3x10

Notes: OHP felt really strong. Felt a lot of exhaustion in my left shoulder by the last two sets of S Presses. Heavy nausea post-workout. Felt better after 15min and some whey+oats. Forearms felt like they were going to pop.

jackthestrat · Post by **jackthestrat** » Mon Apr 28, 2014 6:09 am

4/27

Helped some friends move.

jackthestrat · Post by **jackthestrat** » Tue Apr 29, 2014 6:06 pm

4/29

Squat 335x3x5
Squat 195x3x10
Row 185x3x5

jackthestrat · Post by **jackthestrat** » Wed Apr 30, 2014 6:25 pm

4/30

Bench 197.5x3x5
Bench 135x5x10
Chins 3x5 negatives.
Chins 2x,2x,1x standard.
Horizontal chins 3x5
Curl 52x3x10
Wrist curl 52x3x10

My chins sucked today. Bench felt good though. Forearm pumps are the best/worst.

jackthestrat · Post by **jackthestrat** » Fri May 02, 2014 5:47 pm

5/2

Deadlift 135/225/315x3
Deadlift 400x1x5
Sumo Deadlift 225x5x10
Row 187.5x3x5
Chinups (assisted) 3x10
Power Shrug 187.5x3x5

jackthestrat · Post by **jackthestrat** » Sat May 03, 2014 9:26 am

5/3

OHP 147.5x3x5
S Press 87.5x3x10
Negative Chins 3x5
Standard Chins 3/2/1
Horizontal Chins 3x5
Reverse Barbell Curls 53x3x10

jackthestrat · Post by **jackthestrat** » Tue May 06, 2014 4:56 pm

5/6

Squat 340x3x5
Squat 195x3x10
Row 190x3x5
Back Extension BWx3x10

jackthestrat · Post by **jackthestrat** » Wed May 07, 2014 4:20 pm

5/7

Bench 200x3x5
Bench 135x5x10
Negative Chins 3x5
Standard Chins 1x3,1x2,1x1
Horizontal Chins 3x5
Reverse Curls 54x3x10

jackthestrat · Post by **jackthestrat** » Fri May 09, 2014 6:07 pm

5/9

Deadlift 135/235/315x3
Deadlift 405x1x5
Sumo Deadlift 225x5x10
Row 192.5x3x5
Shrug 315x3x5
Assisted Chinups BWx3x10

jackthestrat · Post by **jackthestrat** » Mon May 12, 2014 4:37 pm

5/12

Overhead press 150x3x5
Squat 345x3x5
Squat 195x3x10
Row 195x3x5

jackthestrat · Post by **jackthestrat** » Tue May 13, 2014 4:09 pm

5/13

Bench 202.5x3x5
Bench 135x5x10
Standard Chin-up BWx3/2/1
Negative Chin-up BWx3x5
Horizontal Pull-up BWx3x5
Reverse Curls 55x3x10
Kettlebell Swing 16Kx3x20

Threw in four rounds of stationary cycle sprints, 20 seconds with a minute break in between - max effort. I wanted to die after. It took about 30 minutes before I could speak properly. Need to do more.

Not sure how training will go for the rest of the week - baby is due on Friday. Guess we will find out :)

jackthestrat · Post by **jackthestrat** » Thu May 15, 2014 4:30 pm

5/15

Deadlift 135/225/315x3
Deadlift 410x1x5
Sumo Deadlift 225x5x10
Row 197.5x3x5
Shrug 320x3x5
Assisted Chins BWx3x10

jackthestrat · Post by **jackthestrat** » Sat May 24, 2014 8:02 am

My first born child was born on 5/17 in the wee hours of the morning and I haven't lifted since. Targeting next week to try getting back into the swing. Lack of sleep and general life disruption is to blame, but next week it's back to the grind.

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