J Dawg's log
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J Dawg's log
To preface this, I want to make it clear that I'm not going to post every single thing I do in the gym herethere's no way I will be able to stick with that. Instead, I'll mostly just be focusing on getting the numbers for my top sets down and this will probably be done in a weekly wrapup format. And I do not expect a single person to read any of this.
So here are this week's training highlights:
Squat: Top set of 225 x 3, backoff sets of 210 x 3, 210 x 3, 200 x 3. Deadlift top set of 330 x 4 (rep PR) and screwed the backoff work because I was tanked from that set. Bench top set was 145 x 3 and then three sets of 135 x 3, all paused pretty dang well for the most part.
I did squat 145 x 19 and had to go back and do a 20th after I realized I can't count. So that was kind of cool.
So here are this week's training highlights:
Squat: Top set of 225 x 3, backoff sets of 210 x 3, 210 x 3, 200 x 3. Deadlift top set of 330 x 4 (rep PR) and screwed the backoff work because I was tanked from that set. Bench top set was 145 x 3 and then three sets of 135 x 3, all paused pretty dang well for the most part.
I did squat 145 x 19 and had to go back and do a 20th after I realized I can't count. So that was kind of cool.
J Dawg Admin
 Posts : 9
Join date : 20140823
Re: J Dawg's log
Yesterday's stuff:
Volume squat sets,
4 sets of 175 x 6
extra workout, accessory lifts
Volume squat sets,
4 sets of 175 x 6
extra workout, accessory lifts
J Dawg Admin
 Posts : 9
Join date : 20140823
Re: J Dawg's log
10/24/2014
accessory work
10/25/2014
Deadlift,
Work up to a 3rep top set RPE 7
335 x 3
backoff sets of 285 x 3, 3 sets
10/27/2014
Bench
5 sets of paused 137 x 4
10/28/2014
squat,
5 sets of 170 x 7
accessory work
10/30/2014
squat
5 sets of 210 x 4
10/31/2014
volume bench,
125 x 7 paused, five sets
assistance/extra work
11/1/2014
deadlift
top set 330 x 4, RPE 8
backoff sets of 300 x 4, two sets
185+ 40 lbs chains x 2 for 6 sets speed work, 30 seconds rest
11/3/2014
paused bench
145 x 3 for five sets
11/5/2014
squat
225 x 3, five sets
accessory work
10/25/2014
Deadlift,
Work up to a 3rep top set RPE 7
335 x 3
backoff sets of 285 x 3, 3 sets
10/27/2014
Bench
5 sets of paused 137 x 4
10/28/2014
squat,
5 sets of 170 x 7
accessory work
10/30/2014
squat
5 sets of 210 x 4
10/31/2014
volume bench,
125 x 7 paused, five sets
assistance/extra work
11/1/2014
deadlift
top set 330 x 4, RPE 8
backoff sets of 300 x 4, two sets
185+ 40 lbs chains x 2 for 6 sets speed work, 30 seconds rest
11/3/2014
paused bench
145 x 3 for five sets
11/5/2014
squat
225 x 3, five sets
J Dawg Admin
 Posts : 9
Join date : 20140823
Re: J Dawg's log
11/6/2014
volume bench, 135 x 5, five sets paused
extra/accessory work
11/8/2014
volume squat
185 x 5, five sets
extra/accessory work
11/10/2014
paused heavy bench
155 x 2, five sets *155 x 2 is a 2rep PR
11/11/2014
volume squat
215 x 3, five sets
extra/accessory work
J Dawg Admin
 Posts : 9
Join date : 20140823
Re: J Dawg's log
11/22/2014
Deadlift
Singles
Work up to 375 x 1, 390 x 1, 405 x 1
Went home.
11/24/2014
Bench, paused
Work up to:
140 x 4, three sets of 145 x 4
11/25/2014
Squat
175 x 8, three sets of 180 x 8
Extra workout stuff, bb/assistance work
11/28/14
bench
four setes of 130 x 8 paused
bunch of assistance/bodybuilding work
11/29/14
work up to top set of RPE 8
345 x 4, backoff sets of 310 x 4, 310 x 4, six sets of speed pulls
12/1/14
bench
work up to 150 x 3, three sets of 152 x 3 paused
12/2/14
squat
4 sets of 195 x 6
some assistance work
Deadlift
Singles
Work up to 375 x 1, 390 x 1, 405 x 1
Went home.
11/24/2014
Bench, paused
Work up to:
140 x 4, three sets of 145 x 4
11/25/2014
Squat
175 x 8, three sets of 180 x 8
Extra workout stuff, bb/assistance work
11/28/14
bench
four setes of 130 x 8 paused
bunch of assistance/bodybuilding work
11/29/14
work up to top set of RPE 8
345 x 4, backoff sets of 310 x 4, 310 x 4, six sets of speed pulls
12/1/14
bench
work up to 150 x 3, three sets of 152 x 3 paused
12/2/14
squat
4 sets of 195 x 6
some assistance work
J Dawg Admin
 Posts : 9
Join date : 20140823
Re: J Dawg's log
12/4/14
squat working up to three sets of 240 x 2
12/6/14
volume bench
four sets of 135 x 6 paused
bunch of assistance/bodybuilding stuff
12/7/14
deadlift
working up to 355 x 3, drop sets of 320 x 3, two sets, speed pulls 6 sets of 245 x 2 3060 seconds rest
12/9/14
bench
paused 155 x 2, three sets of 160 x 2
12/10/14
volume squat
215 x 4, four sets
some bb/assistance work
12/11/14
extra workout day/bodybuilding/hypertrophy
squat working up to three sets of 240 x 2
12/6/14
volume bench
four sets of 135 x 6 paused
bunch of assistance/bodybuilding stuff
12/7/14
deadlift
working up to 355 x 3, drop sets of 320 x 3, two sets, speed pulls 6 sets of 245 x 2 3060 seconds rest
12/9/14
bench
paused 155 x 2, three sets of 160 x 2
12/10/14
volume squat
215 x 4, four sets
some bb/assistance work
12/11/14
extra workout day/bodybuilding/hypertrophy
J Dawg Admin
 Posts : 9
Join date : 20140823
Re: J Dawg's log
12/14/14
Deadlift
Worked up to 380 x 2, two load drop sets
12/16/14
Paused bench 145 x 4, 4 sets
12/17/14
Volume squat
4 sets of 185 x 8
Bodybuilding/extra work
12/19/14
Heavy squat
4 sets of 225 x 4
12/20/14
Paused bench
4 sets of 135 x 8
Bunch of bb/accessory work
12/21/14
Deadlift
Top set of 350 x 4, two drop sets of 315 x 4
12/23/14
Paused bench
150 x 3, 155 x 3, 155 x 3, 155 x 3
12/24/14
volume squat
200 x 6, four sets
extra work/bb crud
Deadlift
Worked up to 380 x 2, two load drop sets
12/16/14
Paused bench 145 x 4, 4 sets
12/17/14
Volume squat
4 sets of 185 x 8
Bodybuilding/extra work
12/19/14
Heavy squat
4 sets of 225 x 4
12/20/14
Paused bench
4 sets of 135 x 8
Bunch of bb/accessory work
12/21/14
Deadlift
Top set of 350 x 4, two drop sets of 315 x 4
12/23/14
Paused bench
150 x 3, 155 x 3, 155 x 3, 155 x 3
12/24/14
volume squat
200 x 6, four sets
extra work/bb crud
Last edited by J Dawg on Sat Dec 27, 2014 9:22 pm; edited 1 time in total
J Dawg Admin
 Posts : 9
Join date : 20140823
Re: J Dawg's log
12/25/14
heavy squat
worked up to four sets of 235 x 3
12/26/14
volume bench
four sets of 140 x 6 paused
bodybuilding/assistance work
12/27/14
deadlift
worked up to top set of 370 x 3, ended up being fairly easy, possibly undershooting the RPE target for this day again. Two load drop sets of 335 x 3 and then called it because I didn't sleep at all last night and my hands were ripped to shit.
Notice: Nearly everything I worked with this week was a rep PR. Four sets of 155 x 3 on paused bench is work sets with what is also a rep PR. 140 x 6 is a sixrep paused bench PR from a higher bodyweight that I did for multiple volume sets this week. 235 x 3 is a threerep PR on the squat and I did that for four sets this week's session. Doing that session was a challenge because not only was the first set a rep PR, I was also just so completely without energy/like a zombie that session that it's a miracle I pulled it off, period. 370 x 3 on the deadlift is a rep PR. This gives you an idea how how significant this week was for me. I mean, a lot of prior weeks have been like this, but when you step back and look at this week's sessions it's insane.
Note that on none of this am I doing an AMRAP or going to failure. It's not part of my programming and taxing my body to that degree is not necessary to make progress for me. IT's about getting in great reps, focusing on technique, and building up a momentum to keep doing good stuff. Cannot wait for this coming week...
heavy squat
worked up to four sets of 235 x 3
12/26/14
volume bench
four sets of 140 x 6 paused
bodybuilding/assistance work
12/27/14
deadlift
worked up to top set of 370 x 3, ended up being fairly easy, possibly undershooting the RPE target for this day again. Two load drop sets of 335 x 3 and then called it because I didn't sleep at all last night and my hands were ripped to shit.
Notice: Nearly everything I worked with this week was a rep PR. Four sets of 155 x 3 on paused bench is work sets with what is also a rep PR. 140 x 6 is a sixrep paused bench PR from a higher bodyweight that I did for multiple volume sets this week. 235 x 3 is a threerep PR on the squat and I did that for four sets this week's session. Doing that session was a challenge because not only was the first set a rep PR, I was also just so completely without energy/like a zombie that session that it's a miracle I pulled it off, period. 370 x 3 on the deadlift is a rep PR. This gives you an idea how how significant this week was for me. I mean, a lot of prior weeks have been like this, but when you step back and look at this week's sessions it's insane.
Note that on none of this am I doing an AMRAP or going to failure. It's not part of my programming and taxing my body to that degree is not necessary to make progress for me. IT's about getting in great reps, focusing on technique, and building up a momentum to keep doing good stuff. Cannot wait for this coming week...
J Dawg Admin
 Posts : 9
Join date : 20140823
Re: J Dawg's log
12/29 heavy bench
160 x 2, three sets of 165 x 2 paused, I think. Pretty sure it was that and not four sets of 165 x 2.
12/30
volume squat
4 sets of 220 x 4, this did not go well and it signaled the start of needing a deload on squatz.
bodybuilding work/accessory stuff
1/1/2014
heavy squat
worked up to a terrible double at 240 and shut it down because my squat needs a deload, apparently. Also am semideloading my bench.
1/3/2014
deadlift
worked up to a 390 x 3 set and did two drop sets of 350 x 2. Then did speed pulls. Was supposed to do a heavy double but 390 x 2 was so easy Kyle yelled at me to do a third.
1/4/2014
accessory/bodybuilding work
1/6/2014
deload bench day
10 sets of paused 115 x 5, timed 1minute rest intervals between
accessory work
1/8/2014
volume/work back into the squat day
four sets of 200 x 5
1/9/2014
semipaused volume bench (pauses could have been better but whatever, I'm cool with it on this session)
135 x 10 for 3 sets, 135 x 9 for the last because I just gassed out halfway through the last rep. I do remember when doing sets of 10 used to feel hard with any weight though.
Bodyweight was a semisurprising 134.6 this morning. Not really wanting it to go lower because I could make 132 and whatever fraction of a pound that weight class is officlally at from this weight like stupid easily. I'm so much better at being on a caloric deficit than maintenance. I never know what to do with myself.
160 x 2, three sets of 165 x 2 paused, I think. Pretty sure it was that and not four sets of 165 x 2.
12/30
volume squat
4 sets of 220 x 4, this did not go well and it signaled the start of needing a deload on squatz.
bodybuilding work/accessory stuff
1/1/2014
heavy squat
worked up to a terrible double at 240 and shut it down because my squat needs a deload, apparently. Also am semideloading my bench.
1/3/2014
deadlift
worked up to a 390 x 3 set and did two drop sets of 350 x 2. Then did speed pulls. Was supposed to do a heavy double but 390 x 2 was so easy Kyle yelled at me to do a third.
1/4/2014
accessory/bodybuilding work
1/6/2014
deload bench day
10 sets of paused 115 x 5, timed 1minute rest intervals between
accessory work
1/8/2014
volume/work back into the squat day
four sets of 200 x 5
1/9/2014
semipaused volume bench (pauses could have been better but whatever, I'm cool with it on this session)
135 x 10 for 3 sets, 135 x 9 for the last because I just gassed out halfway through the last rep. I do remember when doing sets of 10 used to feel hard with any weight though.
Bodyweight was a semisurprising 134.6 this morning. Not really wanting it to go lower because I could make 132 and whatever fraction of a pound that weight class is officlally at from this weight like stupid easily. I'm so much better at being on a caloric deficit than maintenance. I never know what to do with myself.
J Dawg Admin
 Posts : 9
Join date : 20140823
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