Járnhamar's battle log

[Einar]

7/30 Bench & Squat

Warm-Up: 105x5, 135x5, 155x3

Bench: 170x5, 195x5, 225x8

Warm-Up: 155x5, 195x5, 235x3

Squat: 255x5, 295x5, 330x6

[Traxex]

Nice bench repout!! 

[Einar]

8/2 OHP

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

OHP: 125x3, 145x3, 170x7 (Supposed to be 160 but read the wrong line in my log)

Assistance:

OHP: 95x10, 100x10, 105x10, 100x10, 95x10

Lat Pull Down: 3x10, 4x5 @170 

[Einar]

8/3 Deadlift

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

Deadlift: 260x3, 300x3, 335x10

Assistance:

Reverse Hyperextension: 5x10@90

 

 

[Einar]

8/4 Bench

Warm-Up: 105x5, 130x5, 155x3

Bench: 180x3, 210x3, 237x7

Assistance:

Bench: 135x10, 155x10, 175x10, 155x10, 135x10

Barbell Row: 5x10@155

[Einar]

8/5 Squat

Warm-Up: 155x5, 195x5, 235x3

Squat: 275x3, 315x3, 350x10

Assistance:

Lateral Shoulder Raises: 1x10@30, 1x10@25, 1x10@22.5

Front Shoulder Raises: 1x10@30, 1x10@25, 1x10@22.5

[Traxex]

10 on a 3 day? Monster! Sand bagger! 

[Einar]

10 on a 3 day? Monster! Sand bagger! 

Don't blame me for progressing faster than the program. I've reset my maxes once already to better reflect where I was at.

Sent from my iPhone using Tapatalk

[Traxex]

4 hours ago, Björn Járnhamar said:

Don't blame me for progressing faster than the program. I've reset my maxes once already to better reflect where I was at.

Sent from my iPhone using Tapatalk

 

No blame, just teasing! You're awesome, that's all.

[Einar]

8/8 OHP

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

OHP: 135x5, 155x3, 170x8

Assistance:

OHP: 100x10, 105x10, 115x10, 105x10, 100x10

 

8/9 Deadlift

Warm-Up: 155x5, 185x5, 225x3

Deadlift: 280x5, 315x3, 355x3

Assistance:

Lat Pull Down: 3x10@170

 

Heavy deadlifts just weren't happening today.  I should be happy with 3 reps of 95% of my training max but I feel like I usually could have gotten more.  Some days just go like that though.

[Traxex]

3 on a 1 day is not bad!! especially if you were feeling like poop.

[Einar]

8/10 Bench

Warm-Up: 105x5, 135x5, 155x3

Bench: 195x5, 220x3, 245x5

Assistance:

Barbell Row: 155x10, 165x10, 155x10

 

I would have liked to get more than 5 reps on my last set of bench but I can't really complaining seeing how 245 was my 1RM a few months ago.  Still, never satisfied.

[Shello]

9 minutes ago, Björn Járnhamar said:

8/10 Bench

Warm-Up: 105x5, 135x5, 155x3

Bench: 195x5, 220x3, 245x5

Assistance:

Barbell Row: 155x10, 165x10, 155x10

 

I would have liked to get more than 5 reps on my last set of bench but I can't really complaining seeing how 245 was my 1RM a few months ago.  Still, never satisfied.

 

You are hard on yourself.  At least you recognize the progress you've made.  Looks like a good workout to me. 

[Traxex]

On 8/10/2016 at 11:27 AM, Björn Járnhamar said:

Still, never satisfied.

 

forever small, too, right? 

[Einar]

8/11 Squat

Warm-Up: 155x5, 195x5, 235x3

Squat: 295x5, 330x5, 370x5

Assistance:

Squat: 5x10@195

 

 

[Traxex]

Looks like you had a few more in the tank!! Awesome work! 

[Einar]

5 hours ago, Traxex said:

Looks like you had a few more in the tank!! Awesome work! 

I usually leave a couple in the tank.  Since my squats are my strongest lift I feel more comfortable taking it easy and calling a set when they start to get grindy. 

Next week is going to be another 5/3/1 week, decided to try another heavy week instead of deloading.  Only difference between this past week and next week is the percentages.  I'll be trying 80-90-100% of my TM and see if I like that and start deloading every other cycle.  Otherwise start running 2-3 regular cycles and deloading after that which means I'd be lifting like I have been for 3 weeks, bumping up my TM then doing another 3 weeks before deloading if I do two cycles.

[Einar]

Next time I record myself I will try to set the phone lower or angle it down more so I can get a better look at my form on the bottom so I can look for proper depth and and instabilities coming out of the hole.  I do know that occasionally when I rush my squat my weight shifts to the ball of my foot more than I'd like.  I don't count the reps if I use my calves too much during the lift.

[Einar]

8-14 OHP

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

OHP: 145x5, 160x3, 180x6

Assistance:

OHP: 105x10, 115x10, 125x10, 115x10, 105x10

 

 

Did a second week of 5-3-1+ instead of deload but I bumped up the weights to 80-90-100% of training max.  

 

Next cycle I'm reworking the program using the templates in Beyond 5/3/1 to up the intensity now that I've settled into my training regimen.  Next week I'll be away from the gym two days so I'm trying to decided if I want to take the entire week off from lifting and just hit some bodyweight work or if I want to take the two days I can hit the gym and test my for new 1RM so I have the most accurate data for when I start the new cycle.  I'd appreciate other people's input on that.  Either way i expect my next cycle to be more intense and am already planning around longer gym sessions and will take advantage of the prowler/sled that my gym has on hand to add in cardio.  They also have battle ropes so I 'll likely work them in as well.  I'm not sure exactly which template I'm going to try next cycle but I have a few bookmarked so I can write them out and compare before I make my decision.

[Einar]

8-15 Deadlift

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

Deadlift: 300x5, 335x3, 375x2

 

[Einar]

8-16 Bench

Warm-Up: 105x5, 130x5, 155x3

Bench: 210x5, 235x3, 260x3

 

8-17 Squat

Warm-Up: 155x5, 195x5, 235x3

Squat: 315x5, 350x3, 390x2

 

 

Not overly impressed with my performance this week, but everyone has days/weeks like that so I'm not worried about it.  I'm taking at least the next 4 days off from weights as two are my scheduled days and the other two are vacation days for a wedding for a couple of my gf's friends.  I am going to hit bodyweight work on those days to keep my progress rolling.  I haven't decided if, for the two days I'm back at work and back at the gym, I'm going to just hit some light weight work or if I want to test my maxes for when I start my next cycle the following week.

[Einar]

8/22 OHP and Deadlift 1RM test

OHP Warm-Up: 70x5, 90x5, 110x3, 135x3, 185x1

OHP 1RM test: 195x1, 205x1, 215x1, 220x1, 225x1, 230x0

DL warm-up: 155x5, 185x5, 225x3, 215x3

DL 1RM test: 405x1, 425x1, 445x1, 455x0

 

OHP felt great, 195 was my max last time I tested and it went up easily, my goal for this was to finally get 2 plates which I managed.

DL also went well, although math was not my friend.  405 was my previous 1RM and came up easily, I meant for my next attempt to be 415, but math didn't work and I pulled 425 pretty smoothly, 445 was grindy but I thought I had some more in me. Made two attempts at 455 but  couldn't get it past right above my knees into lockout.  Oh well, when I test again in a few months that will probably seem like a breeze.

Tomorrow I test my bench and squat and then I will start my intensified 5/3/1 template.

[Shello]

2 hours ago, Björn Járnhamar said:

then I will start my intensified 5/3/1 template

 

This sounds like a plan to take over the world... and with those maxes I think you might be successful.  

[Einar]

8/23 Bench and Squat 1RM Test

Bench Warm-Up: 105x5, 130x5, 155x3, 225x3, 275x1

Bench 1RM Test: 285x1, 295x1, 305x1, 315x0

Squat Warm-Up: 155x5, 195x5, 225x5, 315x1, 405x1

Squat 1RM Test: 425x1, 445x1, 450x1, 455x0

 

Didn't quite hit my goals for bench and squat but I'm still making decent progress so that's acceptable.  I sort of wonder if the weights I missed are in part due to testing OHP and Deadlift yesterday.  I'll test again in a few months after I run my intensified 5/3/1 template and will test 1 lift a day so that I have ample rest between the upper and lower body lifts.  Testing may not have gone completely the way I wanted but I can't complain about the numbers I'm starting to put up. 

[Einar]

Started a new cycle today and this time I'm using a different template than the basic 5/3/1, much more volume and heavier weights.

 

8/26 OHP

OHP: 45x10, 60x5, 80x5, 100x5, 120x3, 140x3, 160x1, 180x1, 200x3 (this is 10lbs heavier than my 1RM 2 months ago)

Joker Sets: 210x1, 215x1, 220x1, 225x0 (this is my actual 1RM as tested last week)

Down Sets: 150x8, 150x8, 150x5, 150x5, 150x5

Assistance:

Dumbbell Bench: 65x10, 65x10, 60x10, 60x8, 55x10

Lat Pull Down: 150x10, 150x10, 150x10, 150x8, 140x10

 

Was planning on adding in some cardio today, was going to do kettlebell swings then go for a walk when I got home but I got mandatory OT tonight and tomorrow so I think I'm going to use this first week to adjust to the higher volume and weights and add in the cardio next week.