Jaelen: Staying Focused for 2015

[Jaelen]

I have a problem.  I always have difficulty staying focused on any one thing more than a couple of months.  I got started with a couple of challenges and then went back into lurker mode.  I've been here, just haven't been posting really.  I have also been putting the in the work all this year.  But the lack of focus is manifesting in program hopping.  It is really hurting my progress.  My lifts are just nowhere near where I think they should be after a year of lifting.  Starting Strength, Madcow, 5/31/, Candito's linear program.  And these are all great programs.  But I need to stick with one for an extended period of time.  Say, a year.  That leads into the first (and only immutable) Rule of this log.

 

Rule 1:  Do not switch programs.

 

That's it.  I am going with 5/3/1.  It was my favorite and the flexibility should help combat the program ADD problem.  Switching templates, accessory work and such is acceptable as long as I give it an honest shot for at least a couple of cycles.  (I am using 7 week cycles)

 

Lesser rules like Always show up, Don't just go through the motions, and No Ego are also in effect.  But these just boil down to good sense.

 

 

 

 

Now that that is out of the way, let's get started...

 

12/28/14 Workout - OHP Day

 

OHP

 

75x5, 87.5x5, 97.5x7, 75x8, 75x8, 75x8

 

Spoto Press

 

115x8, 115x8, 115x8

 

Neutral grip Pull-ups

 

10, 10, 10, 10, 10

 

 

I thought going into today that the Spoto press was going to be overly light.  After all the overhead pressing, it needed to be a bit light for the volume done.  I'll be honest, OHP day is and always will be my least favorite day.  At least I get to do pull ups.

 

 

[El Exorcisto]

Do you have access to a dip belt? Since you can knock out multiple sets of 10 on chins, hanging some weight between your legs could get you a lot more training effect.

 

Learn to love the press. Nothing drips testosterone like holding a pile of steel locked out over your head. Smash some fucking weight!

[Jaelen]

I don't have a dip belt, but I do have a weight vest.  I like to do chins twice a week alterating volume and weighted on both upper body days.  I plan on adding light weight to the volume days, but I just got to the point of being able to do 5x10.  All I can think of when pressing is memories of watching wrestling as a kid.  And I think to myself...well you can body slam a nine year old.  Good job.

[Jaelen]

Yesterday's plan was to be conservative.  The program I was following previously really hammers your low back.  And choosing the barbell row as my horizontal pull might not have been a good idea.  The crux, my back has been a bit sore for a bit.  So, I was planning on staying cautious.

 

12/30/14 Deadlift day

 

190x5, 220x5, 250x7

 

Seventh rep I felt was really weak on the lockout.  After stepping back for a second, I decided to redo it.  Still just counting 7.

 

 

Paused squats

 

115x8, 115x8, 115x8

 

I guess this is the point where I have to get over the embarrassment.  These were done at just over 50% of my training max.  Which for squat is a paltry 205.  Bah, I'm doing 3 plates by the end of the year no matter what.

 

Finished up with weighted crunches

 

+10x10, x10, x10, x10, x10

 

 

After some post-workout streching, my back felt better than it has in weeks.  Deadlifts are definitely my favorite day by far.  I'd love squats just as much if I didn't suck so bad at them. 

[Jaelen]

New Years Day workout:

 

 

Bench

 

107.5x5, 125x5, 140x9, 107.5x8, 107.5x8, 107.5x8

 

 

Incline Bench

 

107.5x8, 107.5x8, 107.5x6

 

I have never done these before.  I did a few test sets in previous weeks to get a feel for them.  But there is a difference between doing them fresh and doing them after bench.  Going to reduce the weight a touch.

 

 

Weighted Neutral grip pull ups

 

+12x5, +12x5, +12x5, +12x4

 

 

The plan was for 3x5.  Tacked on an extra (very ugly) set just for fun.

 

 

 

Goals for 2015: 

 

225, 315, 405 totals for the lifts.  I have plenty of wiggle room to make this by the end of the year.  My real end of year goal is a 1000 total.  I also did make a resolution to do a competition this fall.

[Jaelen]

01/03/2015

 

Squats:

 

135x5, 155x5, 175x8, 135x8, 135x8, 135x8

 

 

SLDL:

 

135x5, 145x5, 145x5, 145x5, 145x5

 

My first time doing these.  So I am planning on working up to 5x10 over a few weeks.  I had been doing light Goodmornings for volume for quite a while and decided to go for a bit of a change.  Goodmornings did wonders for my low back though.  First sign of issues and I will be switching right back.

 

Hanging Leg Raises:

 

5x10

 

Ab work.  Yay.

 

 

01/05/15

 

OHP:

 

80x3, 92.5x3, 102.5x6, 80x5, 80x5, 80x5

 

Incline Press:

 

132.5x3, 120x5, 120x5, 120x5

 

Still trying to figure out the appropriate weights to be using for this.

 

 

Chip ups:

 

5x10

[El Exorcisto]

Incline press sucks. I've been doing it fairly frequently for almost a year now and I'm just getting really comfortable with the stroke. Where are you putting your hands on the bar?

[Jaelen]

I've been bringing the hands in a bit more than I would on either the OH or bench.  For the bench and overhead, I use a grip that would probably be considered a bit wider than medium.  A several inches from the outside ring.  For the incline, I used something a bit on the narrower of medium.  I tried several different widths while practicing outside of the program.  Narrower seemed the most comfortable.  What grip works best for you?

[El Exorcisto]

On the strict press bring your grip in just a finger or two outside the smooth. Wide grips make the lift a lot harder than it has to be. On incline I go a thumb's length from the smooth. On bench I put my middle fingers on the rings.

[Jaelen]

I will tinker with bringing my grip in on the incline and OH presses.  That narrow does mean my forearms are not strictly vertical but are pretty slanted in.

 

 

01/06/15:

 

 

Deadlifts -

 

205x3, 235x3, 260x6, 275x2, 275x2

 

 

I was trying to hit 275 for 3, but I just didn't make it.  Lost focus in the first 275 set trying to switch to mixed grip on the last rep.  Since it was a lost focus issue, I tried again starting out mixed but still just hit 2. 

 

 

Paused squats -

 

115x8, 115x8, 115x8

 

These are just too light.  I may have reset a bit too far on the squat TM, which these are based off on.  Most people preach that you can't really start off too light.

 

 

Weighted crunches -

 

+10, 5x10.

 

Basic ab work.  Core work, both low back and ab, is a must for me. 

[Jaelen]

01/08/2015

 

 

Bench:

 

115x3, 132.5x3, 147.5x9, 115x9, 115x9, 115x9

 

 

I am experimenting with a little FSL autoregulation game.  Doing three sets at whatever reps I get on my + set.  Pretty happy with today's results.  The goal was 7 minimum and shooting for 8 and ended up getting 9.  On rep 8, there was no pause and practically bounced it off my chest.  Tightened up form on 9, though I still wouldn't necessarily call it 'paused'.  But at least I didn't bounce it.

 

 

Incline Bench:

 

120x5, 120x5, 120x5

 

This was hard and I struggled to get all reps.  Started with a narrower grip on the first set but widened it a bit on the rest.  Still ended up about 1 1/2 inch - 2 inches from the smooth part which is fairly narrow.

 

 

Weighted Chins:

 

+12x5,  x5, x5

[matty_mcfly]

Stopping by cause I'm always happy to have new people post in my battle log.

 

And I'll be coming back to catch up on the above in a few minutes lol

[Jaelen]

Howdy and welcome.  Always happy for people to stop by. 

[matty_mcfly]

Really looking forward to following along while you try to get to 1000 this year.  Also my goal.  My program says  should hit it in a few months, but if the program was always right, we'd all probably be lifting way more than we are.

[Jaelen]

Really looking forward to following along while you try to get to 1000 this year.  Also my goal.  My program says  should hit it in a few months, but if the program was always right, we'd all probably be lifting way more than we are.

 

 

Ha.  Too true.  For me, I need to add about 300 to get to 1000.  So it will be tight, but doable. 

 

 

01/10/15

 

 

Squat:

 

145x3, 165x3, 185x6, 145x6, 145x6, 145x6

 

 

SLDL:

 

145x8, 145x8, 145x8

 

 

Hanging Leg Raises:

 

5x10

 

 

 

01/11/15

 

 

OHP:

 

87.5x5, 97.5x3, 105x6, 110x4, 115x1, 115x1, 120x1

 

 

Spoto Press:

 

140x3, 140x3, 140x3, 140x3, 140x3

 

 

Chip Ups:

 

5x10 unweighted

 

 

 

No particular notes.  I felt like both were good solid workouts.  Going with singles on 531 week instead of FSL in keeping with the idea of an intensity week.

[Jaelen]

01/13/15

 

 

Deadlift:

 

 

220x5, 250x3, 275x4, 290x1, 290x1, 290x1

 

I was gunning for 5 on the + set, but I just didn't make it.

 

 

 

Paused squats:

 

125x5, 125x5, 125x5

 

 

 

Weighted crunches

 

+10, 5x10

 

 

 

Deadlift is far and away my favorite day. 

[Jaelen]

01/15/15

 

 

Bench:

 

125x5, 140x3, 157.5x6, 165x3, 170x1, 175x1

 

 

I weigh 175, so I was happy about this.  It wasn't a goal or anything, but still..bw bench is a milestone.

 

 

Inc Bench:

 

130x3, 130x3x 130x2, 120x3, 120x3

 

 

Weight Chin-ups

 

+12, 3x5

[Jaelen]

Took a bit of an internet holiday over the long weekend. 

 

 

01/17/15

 

Squats:

 

155x5, 175x3, 195x6, 205x3, 215x1, 215x1

 

SLDL:

 

145, 5x8

 

Hanging Knee Raises:

 

5x10

 

01/18/15

 

OHP:

 

77.5x5, 90x5, 102.5x6, 77.5x6, 77.5x6, 77.5x6

 

Spoto Press:

 

120, 4x8

 

Chin ups:

 

5x10

[Jaelen]

01/20/15

 

Deadlifts:

 

195x5, 225x5, 255x7

 

Paused squats:

 

130x5, 130x5, 130x5

 

Weighted crunches

 

+10, 5x10

 

 

Paused squats are still a bit easy.  I think I will move to 5x5 instead of 3x5 and if it is still too light after next cycle, I will increase the weight %.  I like to vary the rep ranges on the accessory work too. 

[Jaelen]

01/22/15

 

 

Bench:

 

110x5, 127.5x5, 145x9, 110x9, 110x9, 110x9

 

Incline Bench:

 

105x8, 105x8, 105x8

 

Weighted Chin ups:

 

+15, 3x5

[Jaelen]

01/24/15

 

 

Squats:

 

140x5, 160x5, 185x8, 140x8, 140x8, 140x8

 

 

RDLs:

 

135x5, 135x5, 135x5, 135x5, 135x5

 

 

Hanging Leg Raises:

 

5x10

[Jaelen]

01/25/15

 

 

OHP:

 

85x3, 95x3, 107.5x6, 85x6, 85x6, 85x6

 

 

Spoto Press:

 

135x5, 135x5, 135x5, 135x5, 135x5

 

 

Chin-ups:

 

5x10

 

 

And today will be deadlift day.  Always good times.

[Jaelen]

01/27/15

 

 

Deadlift:

 

210x3x, 240x3, 270x6, 285x1, 285x2

 

 

Experimenting with mixed grip on the top sets.  Form felt pretty off on the last 285 rep. 

 

 

Paused squats:

 

150x3, 150x3, 150x3, 150x3, 150x3

 

 

Weighted crunches:

 

+10, 5x10

[Jaelen]

01/28/15

 

 

Bench:

 

120x3, 135x3, 152.5x6, 120x6, 120x6, 120x6

 

 

Incline Bench:

 

120x5, 120x5, 120x5

 

 

Weighted Chin-ups:

 

+15x5, +15x5, +15x5

 

 

A bit of a disappointing session.  Didn't get as many reps on bench as I wanted and incline still feels very heavy. 

[Jaelen]

01/31/15

 

 

Squats:

 

150x3, 170x3, 195x6, 150x6, 150x6, 150x6

 

 

RDL:

 

135x8, 135x8, 135x8, 135x8

 

Hanging Knee Raises:

 

5x10

 

 

Someday my squat will not be an embarrassment.  Someday.