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Old 08-21-2011, 04:38 PM   #421
Jacob Israel Briskin
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Re: Jake's Training Log: Better than yesterday

Oooohkay, it's been a while since I posted here. Basically not much has happened since this last update, except that my right shoulder has started clicking and cruching, and I've been taking steps to fix that. Can't pin down exactly what's causing it, but it's annoying and it's something in the right side of my upper body.

Anyway, in that time I also squatted 485x2, which means my squat is very nearly even with my deadlift, and I have a serious back/hamstring deficiency that needs to be fixed. So, I'm starting this four days a week advanced TM-ish template. Squat, bench and deadlift are each worked twice a week, once for volume and once for some kind of intensity. I'm not going to push the weight on bench for a bit, just focusing on building up some volume with a moderate weight and retraining myself to bench without internally rotating my shoulders, i.e. flaring my elbows. Going to be updating 4x/week here.
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Old 08-21-2011, 04:39 PM   #422
Jacob Israel Briskin
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Re: Jake's Training Log: Better than yesterday

Sunday, 21 August, 2011

Warmup:
KStar ultimate shoulder MOB, press

Workout:
Bench press: 10x45, 5x95, 5x135, 3x185

1,2,3,1,2,3,1,2,3 x225

Press: 8x45, 5x95, 5x115, 5x135

Lying triceps extension: 3x5x65

Straight bar cheat curl: 2x8x95

Overall:
Bench ladders were pretty cool, all reps were fast and easy, paused the first rep of each set. Doing some isolation work was kind of fun for a change. Larry Pacifico called the lying triceps extension "the 4th powerlift", and they are definitely a compound movement when done correctly. I could feel a little stretch in my shoulder doing them, but no pain.
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Old 08-22-2011, 04:10 PM   #423
Jacob Israel Briskin
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Re: Jake's Training Log: Better than yesterday

Monday, 22 August, 2011

Warmup:
Face pull, banded GM, shoulder mob

Workout:
Deadlift: 5x135, 3x225, 3x275, 2x335, 2x385

3x435

Squat: 5x135, 5x225, 3x275

5x325
5x345
5x365

Pendlay row: 5x135, 3x5x175

Overall:
Triceps are starting to feel a little bit sore. Deadlifts were not too difficult, but harder then I hoped they would be. TPS is a great gym, but it's hard to find a bar that isn't bent, and this one kept wanting to roll out of my hand. Squats and rows were EZ-PZ, although doing lots of work on a hot, humid day is never fun.
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Old 08-24-2011, 03:09 PM   #424
Jacob Israel Briskin
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Re: Jake's Training Log: Better than yesterday

Wednesday, 24 August, 2011

Warmup:
Foam roll, KStar shoulder mob, press

Workout:
Bench press: 10x45, 5x95, 5x135, 3x185

1,2,3,1,2,3 x245

Chinups: 5xBW, 3x5x25

Overall:
Form at 245 was kind of going down the drain, I don't know if I'll keep up this higher weight or go back to 225 next week. Pullups were okay.
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Old 08-26-2011, 07:18 PM   #425
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Re: Jake's Training Log: Better than yesterday

Friday, 26 August, 2011

Warmup:
Foam roll, axle clean and jerk, Kstar shoulder mob

Workout:
Squat: 5x135, 2x2x225

6x2x255, on the minute

RDL: 5x95, 5x135, 3x5x155

Dumbbell row: 45x 10R/10L, 100x 12R/15L

Overall:
Speed squats were pretty cool, last set was definitely the fastest. RDLs were miserable as usual, rows were fine. Sweated up a storm, I can't wait for it to be fall.
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Old 08-30-2011, 10:37 PM   #426
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Re: Jake's Training Log: Better than yesterday

Monday, 29 August, 2011

Warmup:
Press, foam roll

Workout:
Bench press: 10x45, 5x95, 5x135, 3x185

1,2,3,1,2,3,1,2,3 x225

Press: 5x45, 5x95, 5x115, 5x135

Lying triceps extension: 5x45, 2x8x75

KStar shoulder MOB, chocolate milk

Deadlift: 5x135, 3x225

8x1x275 on the minute

Squat: 5x135, 5x225, 3x275

5x325
5x345
5x365

Pendlay row: 5x115, 5x135, 3x5x185

Overall:
So this is what I get for being a virgin Mormon ***** and not going out to do my bench workout yesterday in the middle of Hurricane Irene. I was at the gym for almost three hours. Good news is that bench was fast and smooth, felt great, paused the first rep of each set. Deadlifts were pretty fast. Squats were also blasted up, but I just wanted to GTFO by then.
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Old 09-02-2011, 10:13 AM   #427
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Re: Jake's Training Log: Better than yesterday

Thursday, 1 September, 2011

Warmup:
Foam roll, press

Workout:
Bench press: 10x45, 5x95, 5x135, 3x185

1,2,3,1,2,3,1,2,3 x225

Pullups: 5xBW, 3x5x35lbs

Overall:
Probably should have warmed up my shoulders a little more before doing this, felt some tension in my pec minor area and elbows flaring. Whatever.
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Old 09-06-2011, 05:35 PM   #428
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Re: Jake's Training Log: Better than yesterday

Friday, 2 September, 2011

Warmup:
Foam roll, Kstar shoulder MOB

Workout:
Squat: 5x45, 5x135, 4x225, 3x275, 3x325, 2x375

3x425

RDL: 5x45, 5x95, 3x5x135

Dumbbell rows: 45x 5R/5L, 90x 8R/8L, 135 (strapped) x 12R/15L

Overall:
Squats were only about 90% of my 3RM, but energy was low and the damn bent bar kept trying to roll on my back. RDL were RDL. DB rows were okay, I did them "Kroc" style with a bit of body English, felt them a lot in my abs. Overall, just wanted to GTFO.
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Old 09-06-2011, 05:40 PM   #429
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Re: Jake's Training Log: Better than yesterday

Sunday, 4 September, 2011

Warmup:
Foam roll, press

Workout:
Bench press: 10x45, 5x95, 5x135, 3x185

1,2,3,1,2,3,1,2,3 x230

Press: 10x45, 5x65, 5x100, 5x120, 5x140

Lying triceps press: 2x8x75

Straight bar cheat curls: 3x8x95

Overall:
Bench press could have gone better, felt a bit of strain in my clavicular areas. Presses were EZ PZ. For some reason the lying triceps presses made my biceps hurt.
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Old 09-06-2011, 08:00 PM   #430
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Re: Jake's Training Log: Better than yesterday

Tuesday, 7 September, 2011

Warmup:
Foam roll

Workout:
Rack pull: 5x135, 5x225, 5x315, 3x365, 5x405

Squat: 5x135, 4x225, 3x285

5x335
5x355
5x375

Pendlay row: 5x135, 5x185, 2x5x195

Overall:
Woke up early, but got surprisingly into it. Rack pulls were easy, really no trouble at all keeping the knees back and doing them properly.
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