Jakerz Log

Training Logs
1

Every log should start with goals right? Well, here they are.

Current Best Lifts
Squat 500 (gym) 423 (comp)
Bench 290 (gym) 265 (comp)
Deadlift 555 (gym) 523 (comp)

New Goals

Long term: November 2011
Squat 550
Bench Press 315
Deadlift 600

Short Term: September 2011
Squat 530
Bench Press 305
Deadlift 585

Old Goals (mostly accomplished)

First Powerlifting Meet
9 for 9 (got it)
Total over 1200 (got it)

Long term: (August 1st 2010)
10% bodyfat (don’t care anymore)
30 inch vertical leap (don’t care anymore)
1 arm chin-up (each arm) (not yet)
280 lb bench press (not yet)
280 lb front squat (got it)
400 lb deadlift (got it)

Short term: (May 1st 2010)
15% bodyfat (don’t care anymore)
225 lb bench press (got it)
25 inch vertical leap (got it)
30 pull-ups (don’t care anymore)
250 lb front squat (got it)
300 lb deadlift (got it)

2

Lifting:

All lifts unless otherwise specified ~ 5x5 with increasing load, lifting explosively and trying to incorporate the “Perfect Rep” and “Max Force Reps” and "Auto Regulation (I am really liking this by the way after about two weeks!)

Monday and Friday:
Front Squats (Back squats are out now due to shoulder injury and lack of mobility)
Standing Calf Raises
Single leg Romanian Deadlifts
Seated Calf Raises

Tuesday and Thursday:
Bench Press
Bent Rows (supinated grip Thursday, pronated grip Tuesday)
DB Overhead Press (my shoulders tolerate this better than barbell)
Pull-ups (pull-ups Thursday, chin-ups Tuesday)
Standing Calves
Seated Calves

Wednesday:
Deadlifts
Seated Calves
Walking Lunges (with a plate until I my legs scream and then 3 more sets like it)
Standing Calves

Saturday:
Shoulder Raises (whatever feels underworked)
Bicep Curls (whatever tickles my fancy)

Suggestions, criticisms, etc… are all welcome.

3

Week 1

January 4th
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Front squat 135x5
Standing calves 200x5
Single leg RDL 60x5
Seated Calves 100x5

January 5th
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Bench press 135x5
Bent rows (prontated) 135x5
DB overhead press 30x5
Chin-ups BW+10x5

January 6th
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Front squat 155x4
Standing calves 220x5
Single leg RDL 70x5
Seated Calves 110x5

January 7th
Skipped (had deadline to meet for work)

January 8th
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Bench press 175x5
Bent rows (supinated) 155x5
DB overhead press 35x5
Pull-ups BW+20x4
Seated calves 120x5
Standing calves 240x5

4

Week 2

January 11th
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Front squat 175x3
Standing calves 260x5
Single leg RDL 80x5
Seated Calves 130x5

January 12th
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Bench press 195x5
Bent rows (pronated) 175x3
DB overhead press 40x5
Chin-ups BW+30x3
Seated calves 140x5
Standing calves 280x5

January 13th
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Deadlifts 215x3
Standing calves 260x5
Seated Calves 130x5
Walking lunges (25 lb plate) to exhaustion (4 sets)

January 14th
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Bench press 205x5
Bent rows (supinated) 175x5
DB overhead press 45x3
Pull-ups BW+30x3
Seated calves 160x5
Standing calves 280x5

January 15th
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Front squat 175x5
Standing calves 300x5
Single leg RDL 100x5
Seated Calves 170x5

January 16th
Shoulders and arms: mobility
EZ bar curls 105x 3
One arm overhead press 45x5
DB front raises 3 sets (alternating hand position) of 5 10lbs
DB lateral raises 3 sets (alternating hand position) of 5 10lbs
DB rear delt flies 3 sets (alternating hand position) of 5 10lbs
Single leg calf raises BW 5 sets of 5

5

Week 2

January 11th
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Front squat 175x3
Standing calves 260x5
Single leg RDL 80x5
Seated Calves 130x5

January 12th
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Bench press 195x5
Bent rows (pronated) 175x3
DB overhead press 40x5
Chin-ups BW+30x3
Seated calves 140x5
Standing calves 280x5

January 13th
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Deadlifts 215x3
Standing calves 260x5
Seated Calves 130x5
Walking lunges (25 lb plate) to exhaustion (4 sets)

January 14th
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Bench press 205x5
Bent rows (supinated) 175x5
DB overhead press 45x3
Pull-ups BW+30x3
Seated calves 160x5
Standing calves 280x5

January 15th
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Front squat 175x5
Standing calves 300x5
Single leg RDL 100x5
Seated Calves 170x5

January 16th
Shoulders and arms: mobility
EZ bar curls 105x 3
One arm overhead press 45x5
DB front raises 3 sets (alternating hand position) of 5 10lbs
DB lateral raises 3 sets (alternating hand position) of 5 10lbs
DB rear delt flies 3 sets (alternating hand position) of 5 10lbs
Single leg calf raises BW 5 sets of 5

6

Oh I should add that I am only reporting the last set performed. As in there are 4 or 5 sets with lighter weight ramping up to what is finally shown.

7

Well, I guess some of the short term goals weren’t high enough, because I deadlifted 295 three times today!

8

Well, another week down… The numbers are going up since I am just starting. Already I’ve done more weight on most lifts than I ever have before which is great. I seem to be shedding fat, but can’t tell if I’m building any muscle. Going to up the protein intake.

Week 3

January 18th
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Front squat 185x3
Standing calves 300x5
Single leg RDL 110x5
Seated Calves 170x5

January 19th
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Bench press 205x4
Bent rows (pronated) 175x5
DB overhead press 45x5
Chin-ups BW+40x3
Seated calves 170x5
Standing calves 2 sets of (300x5)

January 20th
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Deadlifts 295x3
Standing calves 295x3 (on smith machine)
Seated Calves 180x5

January 21th
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Bench press 225x2
Bent rows (supinated) 195x3
DB overhead press 45x5
Pull-ups BW+40x3
Seated calves 180x5
Standing calves 270x5 (on a new machine didnâ??t like the smith)

January 22th
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Front squat 205x4
Standing calves 310x5
Single leg RDL 120x5
Seated Calves 180x5(x2)

9

I’ve been switching up (rotating) the order of my upper body lifts each time as it seems to push me to hit the same weights when a lift is last as when it was first. Ex BP followed by Bent rows vs. Bent rows followed by BP. Anyone else do this? Does it help you? Is there any reason I shouldn’t do it?

10

I am planning to do one more week of the above workout scheme (to make 4 weeks) and having met several of my goals already I am going to focus on those that remain outstanding while maintaining the others.

Goals met (short term for May 1st)
225 lb Bench Press
15% bodyfat
300 lb deadlift

Goals outstanding (short term for May 1st)
25 inch vertical leap
30 pull-ups
250 lb front squat

So, I am thinking next week to continue with 3 leg days, but to switch one of the front squat days to plyometrics and sprints. Also the upperbody push/pull days I am going to focus on the pulling more.

11

The new plan… Thanks to all those who have offered help and suggestion (please don’t take it personally if I didn’t listen). Some things that I have learned so far: lifting explosively with weights you know you won’t fail with feels great, mobility stuff really helps (as does foam rolling), and stretching those damn hypertonic hip flexors along with activating your glutes (bridges etc…) everyday does wonders for a tight aching lower back.

What I am going for now with legs is a knee dominant leg day, a hip dominant leg day, and a reactive strength dominant leg day. On the upperbody side I am sticking with compound lifts and focusing on the pull-ups (to hit that 30 mark) and adding some variety now with dumbells and a couple unilateral exercises.

Starting on February 1st…

Monday
Legs (knee extension focus): mobility, stretch hip flexors, activate glutes, jump squats
Front Squats
Standing Calves
Bulgarian Split Squats
Seated Calves

Tuesday
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Pull-Ups
Bench Press
Bent Rows
Single Arm Overhead Press
Pull-Ups (max reps with BW)

Wednesday
Legs (hip extension focus): mobility, stretch hip flexors, activate glutes, jump squats
Deadlifts
Standing Calves
Barbell Hip Extensions
Seated Calves

Thursday
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Pull-Ups
DB Bench Press
DB Row
Overhead Press
Pull-Ups (max reps with BW)

Friday
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Toe Bounces 2x30
Knees to Chest 2x8
Toyotas 2x4
Rocket Jumps 2x4
Run and Jump x10
Sprints 5x25yds

Saturday
Various Pull-Ups
Shoulder Raises

12

Deadlifted 315x5 this morning! 400 here I come!

13

Tweaked my neck this morning doing DB overhead presses. This is the second time this has happened. Gotta try something different. I can’t tell if it is a shoulder mobility issue or a thoracic spine mobility issue, but something is making me have to arch my low back too much. Maybe I answered my own question, I bet it’s T spine. Time to get on it.

I’m about at the end of my 4 week plan (two days left and ready to start the new one), so it’s time to take stock of things. I’ll measure the vertical leap this weekend. The rest though goes like this.

Short term: (May 1st)
15% bodyfat
225 lb bench press
25 inch vertical leap
30 pull-ups
250 lb front squat
300 lb deadlift

January 4th January 28th
<20% bodyfat 15%
??? bench press 225x3 (more than I have ever done
20 inch vertical leap (will test this weekend)
21 pull-ups (will test this weekend)
200 lb front squat Going to hit it heavy tomorrow but did 225x2 on Monday
250 lb deadlift 315x5
Bodyweight 195 lbs 200 lbs

14

Well, here’s week four. So far the gains have been great, but I know they won’t continue at this rate since I am essentially “new” to this so I’ll enjoy it while it lasts… Going to start the new program above next week and probably for the first week or two drop the weight back a bit and really focus again on that Perfect Rep, Max Force Reps business.

Week 4

January 25th
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Front squat 225x2
Standing calves 340x5
Single leg RDL 130x5
Seated Calves 200x3

January 26th
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Bench press 225x2
Bent rows (pronated) 195x3
DB overhead press 50x5
Chin-ups BW+45x5
Seated calves 200x3
Standing calves 340x5

January 27th
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Deadlifts 315x5
Standing calves 360x5
Seated Calves 200x5

January 28th
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Bench press 225x3
Bent rows (supinated) 205x2
DB overhead press 45x5 (tweaked neck a bit)
Pull-ups BW+50x2
Seated calves 230x3
Standing calves 360x5

January 29th
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Front squat 225x3
Standing calves 410x3
Single leg RDL 140x5
Seated Calves 230x3

15

First day with the barbell hip thrusts. Man those things are awkward to do without someone to hand you the weight. They certainly felt good though.

16

Well here’s the first week of the new program… I decided to deload a bit and focus back on the Max Force Reps. I’ll start moving the weight back up next week and I think I’ll stick with this for 6 weeks with only a little change and increase the intensity of the plyometrics each week.

Week 1

February 1st
Legs (knee extension focus): mobility, stretch hip flexors, activate glutes, jump squats
Front Squats 185x5
Standing Calves 320x5
Bulgarian Split Squats 95x5
Seated Calves 180x5

February 2nd
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Pull-Ups 60x3
Bench Press 185x5
Bent Rows 185x5
Single Arm Overhead Press 45x5
Pull-Ups (max reps with BW) 16
Seated Calves 200x5
Standing Calves 320x5

February 3rd
Legs (hip extension focus): mobility, stretch hip flexors, activate glutes, jump squats
Deadlifts 315x5
Standing Calves 320x5
Barbell Hip Extensions 95x5
Seated Calves 200x5

February 4th
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Pull-Ups 70x2
DB Bench Press 80x3
DB Row 90x5
Overhead Press 95x5
Pull-Ups (max reps with BW) 18

February 5th
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Toe Bounces 2x30
Knees to Chest 2x8
Toyotas 2x4
Rocket Jumps 2x4

17

Deadlifted 365 today!

18

Week 2

February 8th
Legs (knee extension focus): mobility, stretch hip flexors, activate glutes, jump squats
Front Squats 225x3
Standing Calves 410x5
Bulgarian Split Squats 115x5
Seated Calves 230x4

February 9th
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Pull-Ups 60x3
Bench Press 225x3
Bent Rows 185x5
Single Arm Overhead Press 50x5
Pull-Ups (max reps with BW) 19
Dips 4x5

February 10th
Legs (hip extension focus): mobility, stretch hip flexors, activate glutes, jump squats
Deadlifts 365x1
Standing Calves 410x5
Barbell Hip Extensions 155x5
Seated Calves 180x5

February 11th
Push/Pull: mobility, stretch hip flexors, activate glutes, explosive push-ups
Pull-Ups 60x4
DB Bench Press 90x5
DB Row 100x5
Overhead Press 115x5
Pull-Ups (max reps with BW) 20
Reverse Skull Crushers 4x5 (2 on bench 2 on floor)
Dips 2x5

19

I’ve started adding in some finishers for Tri-ceps (as they didn’t seem to be getting worked alot) and so far it’s been blasting them pretty well. I’m pretty weak on the dips, but I imagine they will come along. Results so far I think have been good.

Deadlift
My deadlift is coming along nicely, but I think this is in part because I have no idea what my body can do there yet and I am just creeping up on it.

Front Squats
These have been moving up steadily, but I am pretty sure I should be able to move more weight. It seems that coming up with heavier weight my back gives a bit (my legs go before the hips open). Any suggestions from anyone?

Pull-ups
I am definitely happy with the progress here. At the end of my workout I can now hit 20 pull-ups with bodyweight.

Calves
Well, so far I have seen almost not change here. I am a bit disappointed, but I imagine it is early. They haven’t been getting sore at all, but the weight has gone up. This is good I suppose, but I think that I am going to change it up a little bit here. I think twice a week I am going to do some more focused calf training and continue with the seated and standing calves as they are on the other days.

Bench Press
My bench press seems to be moving up nicely too. I have added a drop set (just one) after my ramp sets just to get a little more work in and I seem to be able to really explode on this one (probably my best attempt at the perfect rep and max force reps is on that drop set). It seems that I am going to need to do a lot of stretching and SMR on my pecs and shoulders if I continue doing this lift.

Barbell Overhead Press
I suck at this! I really want to be better at it as I think it will help with shoulder stability form previously injured shoulders. I have some mobility issues to sort out here and have been doing stick stretches which seems to help.

20

Couldn’t get on the indoor track today, because there is a track meet here tomorrow, so stairs instead of sprints.

February 12th
Legs: mobility, stretch hip flexors, activate glutes, jump squats
Toe Bounces 3x30
Knees to Chest 3x8
Toyotas 3x4
Rocket Jumps 3x4
Stairs x10
Overhead squats 2x10 (45lbs)