James1v27 Training Log

[James1v27]

Thursday, 02 April:
Squat: 4x5, 1x3 @ 210 lbs **low back & hamstrings verys sore**
Push-press: 1x3, 4x4 @ 135 lbs
dumbell bench: 5x5 @ 85 lbs
pull-up (neutral grip): 1x16

[atypical1]

You had some really solid lifts going there. What caused your lower back to be sore?

Why the change to one set of pull ups instead of 3?

james

[James1v27]

You had some really solid lifts going there. What caused your lower back to be sore?

Why the change to one set of pull ups instead of 3?

james

I tested my deadlift and squat 1RM on 3 days before. That's why my back is sore; also, I tweaked one of my hamstrings a little. Oh well.
As far as the pull-ups go, I do a sort of push/pull routine, and this wasn't a pull day -- the pull-ups were just for fun.

[James1v27]

Friday, 03 April:
one-arm db row: 5x5 @ 105 lbs
pull-up (neutral grip): 2x4, 2x3, 1x4 @ 45 lbs
Pendlay row: 5x5 @ 155
overhead db shrug: 4x10 @ 55
barbell shrug: 5x10 @ 235
bent-over db row: 4x10 @ 65
db shrug: 4x10 @ 100
pull-up (neut.): 3x6

Monday, 06 April:
squat: 5x5 @ 215
press: 2x5 @ 110
db bench: 3x5, 1x3, 1x4 @ 90
db press: 1x5, 1x4 @ 50; 2x4, 1x5 @ 45

[James1v27]

Tuesday, 07 April:
DL: 1x1 @ 350 ***hamstring not right***
pull-up (neut.): 4x3, 1x4 @ 50 lbs
one-arm db row: 5x5 @ 105
dual-pulley seated row: 4x8 @ 60
shrug: 4x8 @ 245
bent-over db row: 6x8 @ 70
db shrug: 4x8 @ 110
pull-up (neut.): 2x7, 1x6, 1x5

Wednesday, 08 April
Front squat: 2x3, 1x2, 1x3 @ 185
Floor press: 3x2, 3x3 @ 215
Push press: 5x4 @ 135
Bent-over row: 5x10 @ 135
db Bench press: 2x5, 2x4 @ 90
overhead db extension: 4x10 @ 60

Thursday, 09 April
Clean & split jerk: 1x2 @ 135, 155; 5x2 @ 175 ***form much better than before ***
overhead squat: 4x4 @ 105
bent-over row: 4x10 @ 150
pull-up (neut.): 2x8, 1x5

[James1v27]

Saturday, 11 April
Squat: 5x5 @ 225
db bench press: 5x5 @ 90
bent-over row: 5x8 @ 165
press: 3x5, 2x4 @ 110
close-grip floor press: 4x8 @ 155
press-down: 2x8 @ 65; 3x8 @ 57.5

Monday, 13 April
one-arm db row: 5x5 @ 110
bent-over row: 1x6, 4x5 @ 185
deadlift: 1x5 @ 225; 4x4 @ 315
lat pulldown: 5x6 @ 80
db shrug: 4x10 @ 105
bent-over db row: 5x8 @ 70

Wednesday, 15 April
db bench press: 1x4, 2x5, 1x4, 1x2 @ 95
press: 5x5 @ 110
front squat: 5x3 @ 185
floor press: 6x2 @ 220
one-arm db press: 4x6 @ 50
overhead db ext.: 2x10, 3x9 @ 65
db press: 4x6 @ 40
one-arm pressdown: 1x10, 3x8 @ 25

[James1v27]

Thursday, 16 April
Clean & jerk: 2x2 @ 155, 3x2 @ 175
pull-up: 2x10
one-arm db press: 5x6 @ 50
push press: 2x4, 1x3, 1x4 @ 135

Saturday, 18 April
pull-up: 4x5, 1x4 @ 45lbs
DL: 6x2 @ 350
db shrug: 4x10 @ 105
bent-over db row: 3x8 @ 75
one-arm db row: 3x5 @ 115
pull-up: 1x10, 1x6

Wednesday, 22 April
Squat: 5x5 @ 225
db bench press: 2x5, 1x3, 2x4 @ 95
press: 4x5, 1x3 @ 115

Thursday, 23 April
pull-up: 2x5 @ 45
bent-over row: 5x8 @ 175
db shrug: 4x10 @ 110
dual-pulley cable row: 4x10 @ 60
one-arm DL: 1x3 @ 135, 2x2 @ 185, 3x2 @ 205, 2x2 @ 225
pull-up: 2x10

Monday, 27 April
squat: 1x1 @ 225, 275, 285 PR!
squat: 3x5 @ 225
pull-up: 1x12, 1x11

Wednesday, 29 April
DL: 1x1 @ 315, 365, 405, 415, 420 lbs PR!
bench press: 1x1 @ 225, 260 PR!
Press: 1x1 @ 135, 155

[James1v27]

30 April 2009
db bench press: 4x8 @ 80
press: 2x4 @ 115; 3x7 @ 95
one-arm cable pressdown: 1x8 @ 25; 3x8 @ 30
one-arm db press: 4x5 @ 50
overhead db extension: 4x10 @ 65

Monday, 4 May 2009
squat: 5x5 @ 230
db bench press: 2x10, 1x9, 1x7 @ 80
press: 1x7, 1x6 @ 95
one-arm cable pressdown: 4x10 @ 25
one-arm db press: 2x7 @ 45
pull-up (neut.): 1x15

Tuesday, 5 May 2009
push press: 3x6, 1x5 @ 135
squat: 4x8 @ 135 *** (high-bar, narrow stance, ATG)
overhead db extension: 4x10 @ 70

Thursday, 7 May 2009
Clean & jerk: 4x2 @ 175
one-arm db row: 4x8 @ 100
shrug: 4x10 @ 235
pull-up (neut): 2x10
concentration curl: 4x7 @ 35

Friday, 8 May 2009
squat: 3x5 @ 230
press: 4x5, 1x4 @ 115
close-grip bench: 4x10 @ 135
one-arm db press: 2x5 @ 45
one-arm cable pressdown: 4x10 @ 25

Saturday, 9 May 2009
DL: 8x2 @ 355
shrug: 4x10 @ 245
bent-over db row: 4x10 @ 70
pull-up (neut.): 3x5 @ 45
db shrug: 4x10 @ 110
bent-over row: 5x5 @ 185

Sunday, 10 May 2009
one-arm DL: 5x1 @ 225

Monday, 11 May 2009
press: 5x5 @ 115
close-grip bench: 4x8 @ 155
one-arm db press: 3x6 @ 45
db bench: 4x7, 1x6 @ 85
cable pressdown: 3x8, 1x7 @ 80
lateral raise: 3x10 @ 25

Tuesday, 12 May 2009
squat: 3x5 @ 230
push press: 4x5, 1x4 @ 135
one-arm db press: 3x5 @ 45
squat: 2x10 @ 145 *** (high-bar, narrow stance, ATG)
overhead db ext.: 4x10 @ 75
one-arm cable pressdown: 4x10 @ 25
pull-up (neut.): 2x10

[James1v27]

It's been a while since I've posted workouts, but it's been the same push/pull routine up until last week. Now I'm doing the 20 Rep Squat routine...

Monday, 01 June
Squat: 1x22 @ 185 lbs
db pull-over: 1x25 @ 25 lbs
bench: 1x8, 1x7, 1x5 @ 185 lbs
pull-up (sup.): 2x9, 1x5
push press: 1x8, 3x7 @ 120 lbs
bent-over row: 3x8, 1x12 @ 150 lbs
dip: 4x10 @ 35 lbs

Tuesday, 02 June
overhead squat: 2x6 @ 95lbs; 1x4, 1x3 @ 115 lbs
db shrug: 4x12 @ 100 lbs
shrug: 4x8 @ 245 lbs
pull-up (pron.): 2x8, 1x7, 1x6
db bent-over row: 3x8, 1x10 @ 65 lbs
overhead db shrug: 4x10 @ 50 lbs

Thursday, 04 June
Squat: 1x20 @ 195 lbs
db pull-over: 1x20 @ 30 lbs
bench: 2x8, 1x6, 1x5 @ 175 lbs
pull-up (pron.): 1x10, 2x6, 1x4
push press: 4x8 @ 120 lbs
bent-over row: 3x8, 1x12 @ 160 lbs
dip: 3x10, 1x9 @ 45 lbs
lateral raise: 4x8 @ 30 lbs

Saturday, 06 June
Deadlift: 5x2 @ 370 lbs
shrug: 4x8 @ 245 lbs
cable row: 4x10 @ 120 lbs
pull-up (sup.): 2x9
db farmer walk: 4x20 paces @ 120 lbs
db bent-over row: 5x8 @ 70

Monday, 08 June
Squat: 1x20 @ 200 lbs
db pull-over: 1x20 @ 35 lbs
bench: 2x8, 2x6 @ 175 lbs
bent-over row: 4x8 @ 175 lbs
push press: 2x8, 2x7 @ 125 lbs
pull-up (sup.): 1x8, 1x7, 1x5 @ 25 lbs
dip: 3x8, 1x6 @ 55 lbs

Since my squat has always been really low compared to my deadlift and bench, I hope this routine will help to bring it up a bit... or a lot! As for my bench press, it's not that important to me, but I am irked that it's so weak right now. A month ago I was at 5x5 for 205 lbs; I'm surprised I can't even get 4x8 at 175 lbs!!!

[James1v27]

Thursday, 11 June
squat: 1x21 @ 205 lbs
db pull-over: 1x20 @ 35 lbs
bench press: 3x8, 1x5 @ 175 lbs
bent-over row: 4x8 @ 175 lbs
push press: 2x8, 2x6 @ 125 lbs
pull-ups (pron.): 3x8, 1x5

Before starting the 20-rep squat routine, I thought my legs would be the limiting factor for me, but it turns out my spinal erectors are the muscles that give out in the end... surprising, since my deadlift is so much stronger than my squat.

[James1v27]

Saturday, 13 June
Deadlift: 10x1 @ 375 lbs
shrug: 4x8 @ 245 lbs
db Farmer's walk: 5x20 paces @ 120 lbs
db shrug: 4x10 @ 95 lbs
press: 1x5, 2x4, 2x3 @ 120 lbs
pull-up (sup.): 1x10, 2x8, 1x7

*used straps on last 2 deads, and for shrugs

[James1v27]

Monday, 15 June
Squat: 1x20 @ 210 lbs
db pull-over: 1x20 @ 35 lbs
bench press: 2x8, 1x5 @ 175 lbs
bent-over row: 3x8, 1x10 @ 180 lbs
push press: 4x8 @ 125 lbs
pull-up (sup.): 3x7 @ 25 lbs
dip: 3x8, 1x7 @ 55 lbs

*used straps for bent-over rows

This 20-rep squat program is one of the most difficult (physical) things I've ever done... and I love it! I'd recommend it to anyone. Even if (somehow) it doesn't lead to gains, it'll be a real dedication check, like no other!

[James1v27]

Thursday, 18 June
Bench press: 4x8 @ 175 lbs
press: 5x5 @ 100 lbs
overhead db extension: 3x10 @ 65 lbs

**The gym was flooded in a downpour yesterday, so the half with the squat rack is torn up and closed off

Sunday, 21 June
deadlift: 1x2, 1x1 @ 380 lbs
6x1 @ 370 lbs
shrug: 4x10 @ 245 lbs
db hold: 4x30 sec. @ 120 lbs
pull-up (pron.): 4x7
chest-supported b-o row: 3x5 @ 135 lbs
2x8 @ 110 lbs

**I used straps for deadlift, shrug, and pull-ups. I did holds instead of Farmer's Walk because there was no room for walking (gym still torn up). I think I ought to take a week off from deads, as my lower back is feeling more fatigued than normal.

[James1v27]

Monday, 22 June
db press: 4x10 @ 40 lbs
lateral raise: 3x10 @ 25 lbs
cable pressdown: 3x10 @ 140 lbs
one-arm db press: 3x5 @ 50 lbs

Wednesday, 24 June
Squat: 1x21 @ 215 lbs
db pull-over: 1x20 @ 35 lbs
incline bench: 2x8, 2x6 @ 135 lbs
bent-over row: 4x8 @ 185 lbs
push press: 1x8, 1x7 @ 130
power jerk: 1x6, 1x4, 1x5 @ 130 lbs

Friday, 26 June
seated cable row: 4x10 @ 130 lbs
shrug: 10x10 @ 245 lbs
lat pulldown (sup.): 4x10 @ 150 lbs

** My hamstrings and lower back are saying that it's time to take a week off of heavy lifting. I just feel worn down during my workouts. After a week or so I'll come back and test my 1RM on deadlift, squat and press. Looking to get 440-450 on deadlift, over 300 on squat, and over 160 on press. We'll see...