## Jeff D's Journal

**Moderators:** Ironman, Jungledoc, parth, stuward, Ironman, Jungledoc, parth, stuward, Ironman, Jungledoc, parth, stuward, Ironman, Jungledoc, parth, stuward, Ironman, Jungledoc, parth, stuward

### Jeff D's Journal

Figured i'd start up a journal!

Height - 5'9 1/2

Weight 185 - 190

Goal- strength

Monday 6/19

BOTTOM POSITION CLOSE-GRIP BENCH PRESS (pins set so the lift begins in the bottom position, just off chest..racking bar for 2 sec between reps)

1) 110 x 5

2) 155 x 5

3) 190 x 5

4) 220 x 4

5) 175 x 5

6) 195 x 5

7) 215 x 4

MID POSITION CLOSE-GRIP BENCH PRESS (same deal as the above exercise, only pins set at about the mid point)

1) 210 x 5

2) 245 x 4

REAR DELT DUMBELL RAISES

1) 50 x 6

2) 60 x 6

LATERAL DUMBELL RAISES (body bent over slightly, thumbs down grip)

1) 50 x 10

2) 60 x 11

2 reasons i do the bottom position bench: #1 i want to improve starting strength and #2 i lift alone so i dont have to worry about safety.

Height - 5'9 1/2

Weight 185 - 190

Goal- strength

Monday 6/19

BOTTOM POSITION CLOSE-GRIP BENCH PRESS (pins set so the lift begins in the bottom position, just off chest..racking bar for 2 sec between reps)

1) 110 x 5

2) 155 x 5

3) 190 x 5

4) 220 x 4

5) 175 x 5

6) 195 x 5

7) 215 x 4

MID POSITION CLOSE-GRIP BENCH PRESS (same deal as the above exercise, only pins set at about the mid point)

1) 210 x 5

2) 245 x 4

REAR DELT DUMBELL RAISES

1) 50 x 6

2) 60 x 6

LATERAL DUMBELL RAISES (body bent over slightly, thumbs down grip)

1) 50 x 10

2) 60 x 11

2 reasons i do the bottom position bench: #1 i want to improve starting strength and #2 i lift alone so i dont have to worry about safety.

SNATCH GRIP DEADLIFTS

1) 135 x 5

2) 195 x5

3) 235 x 5

4) 275 x 4.5 (grip gave out)

5) 220 x 5

6) 250 x 5

7) 265 x 5

some calf work after that, also did a set of external dumbell rotations getting only 6 reps at 12 lbs. Need to work on this a few times a week!

Grip strength still really hindering me on the snatch grip deads as im very new to it, but grip is definitely improving each time out. I dont use straps or chalk. Honestly im not even sure how far apart my hands should be, they may actually be too far apart...I dont know. Ive been following this exercise up with a couple sets of SLDLs the past few weeks but just didnt feel like it today.

FRIDAY 6/23

BARBELL HACK SQUAT (bar set to floor between reps, like a deadlift )

1) 135 x 10

2) 190 x 10

3) 240 x 10

4) 300 x 10

5) 270 x 10

various calf work after that

Notes - bested previous 10RM in hack squat 3 weeks ago by 25lbs.

BARBELL ROWS

(90 deg angle, wide pronated grip, brought up to chest)

1) 105 x 5

2) 130 x 5

3) 150 x 5

4) 170 x 5

(switched to 45 deg angle, close grip palms up, brought up to midsection)

5) 175 x 5

6) 210 x 5

7) 230 x 5

EXTERNAL DUMBELL ROTATIONS - 14lbs 8 reps was my top set

Finished with 4-5 sets for forearms...like calves i dont really keep track of exact reps and weight, i just throw some weight on and do whatever

Notes: This was the the first time ive tried the 90 degree barbell row, been using solely the 45 deg. I think next time out im gonna reverse the order, i didnt feel as strong on the 45 as i normally do. Gonna keep doing the external rotations 3 times a week for as long as im making progress each time out.

SNATCH GRIP DEADLIFTS

1) 150 x 3

2) 205 x 3

3) 250 x 3

4) 290 x 2 (wasnt happy..)

5) 275 x 3 **

6) 295 x 3 **

REAR DELT RAISES

1) 50 x 8

2) 60 x 8

Finished with calf work

** = at this point i kept the snatch distance but switched to a mixed grip, grip felt strong and couldve done more but wanted to find out if its ok to use the mixed grip with this first

Thursday will be the first day in a long time where ill be starting out doing military presses...i rarely do it so im expecting to be weak but its something i know i need to improve

SEATED MILITARY PRESS

1) 70 x 3

2) 95 x 3

3) 115 x3

4) 135 x3

5) 120 x3

6) 130 x3

EXTERNAL DUMBELL ROTATIONS

1) 17 x 8

2) 22 x 4

3) 19 x 6

considering 9 days ago my top set was 12 x 6 im very pleased so far..

Like i mentioned this was the first time in a long time ive done military presses, i seem to progress rapidly on delt exercises though...so hopefully i'll be able to get those numbers up to where they should be soon.

BARBELL HACK SQUAT

1) 135 x 8

2) 205 x 8

3) 260 x 8

4) 315 x 8 (whipped afterwards..)

5) 285 x 8 (had to really grind it out..exhausted from previous set)

followed by calf raises

SATURDAY 7/1

BARBELL ROWS

*45 deg underhand grip*

1) 135 x 3

2) 185 x 3

3) 225 x 3

4) 260 x 3

*same angle, wide overhand grip*

5) 215 x 6

*90 deg, wide overhand*

6) 135 x 3

7) 160 x 3

8) 185 x 3

EXTERNAL DUMBELL ROTATIONS

1) 19 x 8

2) 24 x 4

2) 22 x 5

INCLINE BENCH PRESS (i think 45 deg, i know its at least that..)

1) 135 x 5

2) 160 x 5

3) 180 x 5

4) 200 x 3

5) 220 x 2

CLOSE GRIP BENCH PRESS

1) 205 x 7

EXTERNAL DUMBELL ROTATIONS

1) 22 x 7

2) 28 x 2

3) 24 x 4

Also did a set of Cuban rotations with just the barbell to get a feel for it, as ill now be alternating that with the dumbell rotations on every Mon, Thu, and Sat.

1) 135 x 5

2) 160 x 5

3) 180 x 5

4) 200 x 3

5) 220 x 2

CLOSE GRIP BENCH PRESS

1) 205 x 7

EXTERNAL DUMBELL ROTATIONS

1) 22 x 7

2) 28 x 2

3) 24 x 4

Also did a set of Cuban rotations with just the barbell to get a feel for it, as ill now be alternating that with the dumbell rotations on every Mon, Thu, and Sat.

Last edited by Jeff D on Thu Jul 06, 2006 4:21 pm, edited 1 time in total.

1) 60 x 5

2) 85 x 5

3) 105 x 5

4) 125 x 3

5) 145 x 2

6) 130 x 4

CUBAN ROTATIONS (as seen here) http://www.t-nation.com/findArticle.do? ... y_145shldr

1) 50 x 8

2) 60 x 5

3) 55 x 6

* 45 deg underhand grip*

1) 135 x 5

2) 180 x 5

3) 205 x 5

4) 230 x 5

5) 250 x 3

6) 270 x 2

* 45 deg overhand wide*

1) 215 x 7

*90 deg wide overhand*

1) 150 x 5

2) 175 x 3

3) 200 x 2

EXTERNAL DUMBELL ROTATIONS

1) 22 x 8

2) 28 x 3

3) 24 x 5

Friday was barbell hack squat day, i forget the weights i used but i progressed up to a top set of 325 x 7

SEATED MILITARY PRESS

1) 70 x 5

2) 95 x 5

3) 115 x5

4) 135 x 5

5) 150 x 1

6) 140 x 3

REAR DELT RAISES

1) 60 x 8

2) 70 x 8

CUBAN ROTATIONS

1) 55 x 8

2) 75 x 2 (misadded the weight..)

3) 60 x 6

As i said in the discussion thread, for now im eliminating benching. This will be a test week to see if i can handle going heavy twice a week on military presses

SNATCH GRIP DEADLIFT

1) 150 x 5

2) 210 x 5

3) 255 x 5

4) 300 x 5

5) 240 x 5

6) 275 x 5

7) 300 x 5

Between lifting the weight and most of all trying to maintain grip i was absolutely dead afterwards and drenched in sweat...im prone to sweating like a pig in anything i do but this was just brutal lol

Did manage to muster enough energy for forearm curls and calf raises afterwards.