Járnhamar's battle log

[Einar]

I haven't updated this recently, but I've still been putting in work.  I decided I didn't like how succinctly the app made the log by just showing my final work set so I've started keeping a paper log.  Also since I last updated I've started adding in a bit of cardio with 10 rounds of 20s work/10s rest of jump rope and started scheduling 15 min of stretching after my workout  because I had been letting that slip.

[DrFeelgood]

Stretching is crucial for me.  If I don't spend that time at the end then it takes much longer to recover from a workout.  I need to start slipping in some cardio though--maybe 10 minutes of interval on the stationary bike is in order before I stretch. 

[Einar]

Still going strong with the lifting, I'll update in full when I'm in front of a computer with my log.  Last week I finished my 3rd cycle of 5/3/1 and I'm still making progress.  I retested my maxes last week now that I've had a few months to settle into lifting heavy things again.  OHP went from 175 to 195, Deadlift from 365 to 405,  Bench from 245 to 285, and squat from 370 to 425.  

My weight has been prety steady, overall I've dropped about 15-20lbs but expect that to start increasing when I get into the house next week and have more options for cardio that don't involve neighbors in an apartment or a busy highway where people drive like assholes.  Plus I will have space to hang my heavy bag again and have my tire and sledgehammer on hand.

[Einar]

Since I haven't updated my lifts in over a month, for the sake of brevity I am going to use the readout from my log.  Starting today I will update regularly and have a full breakdown from my paper log. 

Spoiler

Date: 7/3/16 8:04 AM
Lift: Military Press
Weight: 150 lbs
Score: 6
1RM: 180 lbs
Assistance: Big and Dumb - Military Press
Military Press: Complete
Lat Pull Downs: 160#
Hanging Leg Raises: Complete

Date: 7/10/16 8:05 AM
Lift: Military Press
Weight: 155 lbs
Score: 9
1RM: 202 lbs

Date: 7/4/16 7:33 AM
Lift: Deadlift
Weight: 310 lbs
Score: 7
1RM: 382 lbs

Date: 7/10/16 8:17 AM
Lift: Deadlift
Weight: 330 lbs
Score: 7
1RM: 407 lbs

Date: 7/5/16 7:32 AM
Lift: Bench Press
Weight: 220 lbs
Score: 5
1RM: 257 lbs
Assistance: Big and Dumb - Bench Press
Bench Press: 155#
Barbell Row: 155#

Date: 7/12/16 7:30 AM
Lift: Bench Press
Weight: 230 lbs
Score: 5
1RM: 268 lbs

Date: 7/6/16 7:26 AM
Lift: Back Squat
Weight: 325 lbs
Score: 11
1RM: 444 lbs

Date: 7/12/16 7:42 AM
Lift: Back Squat
Weight: 345 lbs
Score: 6
1RM: 414 lbs

Date: 6/9/16 7:25 AM
Lift: Military Press
Weight: 135 lbs
Score: 10
1RM: 180 lbs
Assistance: Big and Dumb - Military Press
Military Press: 5
Lat Pull Downs: 150#
Hanging Leg Raises: 0
Bodyweight: null lbs

Date: 6/15/16 8:20 AM
Lift: Military Press
Weight: 145 lbs
Score: 11
1RM: 198 lbs
Assistance: Big and Dumb - Military Press
Military Press: Complete
Lat Pull Downs: Complete
Hanging Leg Raises: Complete

Date: 6/21/16 8:26 AM
Lift: Military Press
Weight: 155 lbs
Score: 7
1RM: 191 lbs

Date: 6/27/16 7:28 AM
Lift: Military Press (Deload)
Weight: 0 lbs
Score: 0
1RM: 0 lbs
Assistance: Joker Sets
Joker Sets: 195#

Date: 6/10/16 7:25 AM
Lift: Deadlift
Weight: 290 lbs
Score: 7
1RM: 358 lbs
Assistance: Deadlift + Grip
Barbell hip thrusts: Complete
Farmers carry: Complete

Date: 6/16/16 8:22 AM
Lift: Deadlift
Weight: 305 lbs
Score: 7
1RM: 376 lbs
Assistance: Deadlift + Grip
Barbell hip thrusts: Complete
Farmers carry: 55#

Date: 6/22/16 8:28 AM
Lift: Deadlift
Weight: 325 lbs
Score: 6
1RM: 390 lbs
Assistance: Deadlift + Grip
Barbell hip thrusts: Complete
Farmers carry: 60

Date: 6/28/16 7:42 AM
Lift: Deadlift (Deload)
Weight: 0 lbs
Score: 0
1RM: 0 lbs
Assistance: Joker Sets
Joker Sets: 405

Date: 6/11/16 8:07 AM
Lift: Bench Press
Weight: 190 lbs
Score: 15
1RM: 285 lbs
Assistance: Big and Dumb - Bench Press
Bench Press: 135#
Dumbbell Row: 90#x3sets

Date: 6/17/16 8:26 AM
Lift: Bench Press
Weight: 200 lbs
Score: 8
1RM: 253 lbs
Assistance: Big and Dumb - Bench Press
Bench Press: Complete
Barbell Row: Complete

Date: 6/23/16 8:28 AM
Lift: Bench Press
Weight: 215 lbs
Score: 6
1RM: 258 lbs
Assistance: Big and Dumb - Bench Press
Bench Press: Complete
Barbell Row: Complete

Date: 6/29/16 7:25 AM
Lift: Bench Press (Deload)
Weight: 0 lbs
Score: 0
1RM: 0 lbs
Assistance: Joker Sets
Joker Sets: 285

Date: 6/12/16 7:59 AM
Lift: Back Squat
Weight: 290 lbs
Score: 10
1RM: 387 lbs
Assistance: Big and Dumb - Back Squat
Back Squat: Complete
Leg Curl: Complete

Date: 6/18/16 8:20 AM
Lift: Back Squat
Weight: 305 lbs
Score: 10
1RM: 407 lbs

Date: 6/24/16 8:23 AM
Lift: Back Squat
Weight: 325 lbs
Score: 10
1RM: 433 lbs

Date: 6/30/16 7:32 AM
Lift: Back Squat (Deload)
Weight: 0 lbs
Score: 0
1RM: 0 lbs
Assistance: Joker Sets
Joker Sets: 425

Date: 6/3/16 7:27 AM
Lift: Military Press (Deload)
Weight: 0 lbs
Score: 0
1RM: 0 lbs
Assistance: Big and Dumb - Military Press
Military Press: 95#
Pullups: 150#
Hanging Leg Raises: Complete

Date: 5/29/16 7:56 AM
Lift: Deadlift
Weight: 315 lbs
Score: 5
1RM: 368 lbs

Date: 6/4/16 8:04 AM
Lift: Deadlift (Deload)
Weight: 0 lbs
Score: 0
1RM: 0 lbs
Assistance: Deadlift + Grip
Barbell hip thrusts: 5 sets
Glute-ham raise: 2 sets
Farmers carry: Complete

Date: 5/30/16 7:26 AM
Lift: Bench Press
Weight: 210 lbs
Score: 8
1RM: 266 lbs
Assistance: Big and Dumb - Bench Press
Bench Press: 135
Dumbbell Row: 0
Notes:


Date: 6/5/16 8:03 AM
Lift: Bench Press (Deload)
Weight: 0 lbs
Score: 0
1RM: 0 lbs
Assistance: Big and Dumb - Bench Press
Bench Press: 135#
Dumbbell Row: 135#

Date: 5/31/16 7:20 AM
Lift: Back Squat
Weight: 315 lbs
Score: 10
1RM: 420 lbs

Date: 6/6/16 7:15 AM
Lift: Back Squat (Deload)

The week I did Joker Sets I just used to test my 1RM to make sure I was headed in the right direction in the last two months.  My OHP went from 170 to 195, Deadlift from 356 to 405, Bench from 245 to 285, and Squat from 370 to 425.  I'm not certain but I believe I am nearing an all time PR for my lifts, last time I was pushing anything near this was 10 years ago when I graduated high school, but right now I'm about 80lbs heavier than I was then.

[Einar]

7-15 OHP

Warm-Up: 70x5, 85x5, 105x5

OHP: 130x5, 150x3, 165x7

Assistance: cut this short so my shoulders weren't dead for my first day of tire and sledgehammer

OHP 85x10 for 5 sets

Tire Work:30 seconds of work/10 seconds of rest, 2 minutes between roundsx4

Left Diagonal Swing, Right Diagonal Swing, Overhead Swing, Left Golf Swing, Right Golf Swing, Step Ups

3 tire flips to get it back into storage position so it was out of the way.

NF Yoga Water Series A

 

I was smoked after 4 rounds on the tire even though I had planned to do 5.  Yoga was a nice wind down but I kept sliding off my mat so I ended up ditching it.  My sweaty hands and feet stuck a lot better on my vinyl floor.  I want to find a replacement for the golf swings with the hammer as I didn't really care for them and felt like I was going to have the hammer bounce back into my shins.  The search continues.  Also I tried doing "box" jumps for the first round but the knot in my right calf started acting up so clearly I need more time with my foam roller before doing those.  Step ups were still quite the workout as it is a decently tall tire.

[Traxex]

Dang son, U stronk.

[Einar]

1 minute ago, Traxex said:

Dang son, U stronk.

I lifted quite a bit in highschool, 5 days/week for 4 years, after that I stopped weights and did nothing but military fitness for my time in the Army.  Picked weights back up a couple months at a time last year, then once I moved back to where I am now I started lifting 4 days a week after work and now I'm here.  My number will be a lot more impressive once I drop the extra 15-20% bodyfat I'm carrying around.  As it is only deadlift and squat are over bodyweight (70 and 90 lbs respectively) but bench will be there shortly.

[Einar]

7-16 Dead Lift

Warm-Up: 145x5, 180x5, 220x3

DL: 275x5, 310x3, 345x6

Assistance:

Barbell Hip Thrust: 155x5x5

Farmers Carry: 65/hand 150'x5

 

I'm slowly increasing my farmers carry weight to continue strengthening my grip as it continues to be the weak point in my deadlifts.  I try to keep from using the alternate grip until my last set but sometimes I end up switching when I cross 300lbs on DL.  Today the 310x3 went up fine with an overhand grip so I hope that's showing improvement and not just a mental thing.  As I mentioned in my challenge thread I didn't do tire work or yoga so I could get to bed earlier to spend more time with the gf when I wake up.

[Traxex]

Booty all day

 

Do you pull conventional or sumo?

[Einar]

Booty all day

 

Do you pull conventional or sumo?

Conventional

Sent from my iPhone using Tapatalk

[Einar]

7/17 Bench:

Warm-Up: 100x5, 135x5, 155x3

Bench: 190x5, 220x3, 245x4

Assistance: Big and Dumb Bench Press edition

Bench: 165x10x2, 155x10x3

Barbell Row: 155x10x5

 

Working on adjusting my position and form on the bench and taking it slower so I don't bounce the weight off my chest every few reps.  Unfortunately I fatigued quicker and in the end barely finished my assistance sets of bench even after dropping the 10lbs.  Some days just go like that.

[Traxex]

4 on a 1 day? Very nice! 

[Einar]

 

9 hours ago, Traxex said:

4 on a 1 day? Very nice! 

I can't really complain since 245 was my 1RM two months ago

[Einar]

Here is a link with a couple progress photos from the end of February, End of April after a couple weeks of training, and today.  As I noted a couple posts below the pictures, I really only see difference in my chest/shoulders and my face in the two training photos but see more difference between the first and last photo.

Progress

[Einar]

7/18 Squats

Warm-Up: 155x5, 190x5, 230x3

Squat: 285x5, 325x3, 365x7

Tire Work:

5 rounds of 30s work/10s rest.

Left Diagonal swing

Right Diagonal Swing

Overhead Swing

3 flips

 

Left the tire out for easier access because I feel like hitting it some more later.  Didn't get any lunges yet because my legs were a little tired from squats.  Also will do yoga later as it's the start of my 2 days off so I don't need to cram it all in before bed.

 

The more I think about joining Magni Barbell the more I like the idea.  I think it will help push me further being around people that compete in strongman/power lifting/oly lifting.  There will certainly be people there who lift more than me and have more experience.  As long as I don't walk in and get a bad vibe from the place I'm going to go for it.

[Traxex]

7 minutes ago, Björn Járnhamar said:

Didn't get any lunges yet because my legs were a little tired from squats

 

I forgive you

 

7 minutes ago, Björn Járnhamar said:

The more I think about joining Magni Barbell the more I like the idea.

 

Doooo iiiittttt

[Einar]

Just now, Traxex said:

Doooo iiiittttt

Going to try and meet up with the owner on Sunday, earliest I'll be able to join is the 1st of Aug

[Einar]

Didn't update yesterday but I did 5 more rounds on the tire with the same sets as the day before except I had longer breaks because my coworker that kept talking about wanting to come up and hit the tire finally made it.

Tire Work:

5 rounds of 30s work/10s rest.

Left Diagonal swing

Right Diagonal Swing

Overhead Swing

[Einar]

07/21 Overhead Press (Deload)

Warm-Up: 70x5, 85x5, 105x3

OHP: 105x5, 125x5, 145x5

Assistance: OHP: 5x10@85

 

Light day, nothing too strenuous.  In hindsight I could have done more but I didn't know I wouldn't be hitting the tire today.

 

[Einar]

7/23 Deadlift & Bench (deload)

Warm-Up: 145x5, 185x5, 225x3

DL: 245x5, 275x5, 215x5

Warm-Up: 105x5, 135x5, 155x5

Bench: 165x5, 185x5, 205x5

 

Wasn't exactly following the program and it's prescribed weights for deload but I kept it light enough to take it easy but still feel like I got something out of it.

[ExpectJade]

Beowulf you have been challengd!

[Einar]

07/24 Squat (Deload)

Warm-Up: 155x5, 190x5, 230x3

Squat: 250x5, 300x5, 350x5

 

Okay, I can't even pretend I was trying to keep it very light today so I won't say that.  350 is approximately 82% of my 1RM from 4 weeks ago but I did not attempt a weight or rep PR so I'll count it as deload and you can't convince me otherwise.

[Traxex]

3 hours ago, Björn Járnhamar said:

so I'll count it as deload and you can't convince me otherwise.

 

This made me laugh.

 

You do what is comfortable for you.

[Einar]

7-27 OHP

Warm-Up: 70x5, 90x5, 110x3

OHP: 115x5, 135x5, 155x12

Assistance:

OHP: 5x10@95

Lat Pull Down: 10x5@160

 

I'm on 10 hour days this week and next week so I'm not messing around with extra shit so I can get to sleep, but once I'm off these 10's I'm going to start messing around with some of the other stuff they have there like the prowler or sleds.

[Einar]

7/28 Deadlift

Warm-Up: 150x5, 185x5, 225x3

Deadlift: 240x5, 280x5, 315x6

Assistance:

Reverse Hyper: 5x5@90

Farmer Carry: 70#/handx5

 

Not sure on the distance for the carries but looked to be close to the 150' I'd been doing.  That last set of deadlifts could have been better in my opinion but I just wasn't feeling it today.