JJ's Log

UPDATED 6/7/15 as I never kept logging but will keep this up to date.

Hello  from Scotland , few stats

Age 33
Lift in GBPF Scotland , raw
5' 11
85kg

Ran sheiko a few times before, last time I made good progress doing 37,30,31,32. 

started the large load intermediate today using the app, I will be swapping leg extensions for light front squats and block pulls for paused deadlifts as I am weak off the floor and strong at lockout, I will adjust the numbers accordingly.

the plan is to run this twice leading into December, I wont compete until early next year.

gym PBs- squat 195 x 2 , bench 120 x 1 , sumo DL 217.5 x 2

comp- 190 x 1 , 115 x 1 , 225 x 1

That's about it I think , any questions or critique welcome.

6/7/15

All squats and deadlifts will be beltless for this volume block and if it feels ok i will go beltless for 2nd block and use it for test block.

Paused bench

 5x60
 2x4x72.5
 2x3x85
 5x3x90

 Squat

 5x60
 5x100
 2x5x120
 5x5x137.5

 Bench close grip paused

 6x60
 2x6x72.5
 4x6x80

 DB flyes 5x10
 Good morning 5x5
 Facepulls 3x15

Deadlifts

5x70
5x110
2x5x135
2x4x160
4x3x170

Incline bench

8x60
4x80
2x8x60

Wgtd dips

4x6 + 12kg KB

Paused deadlifts

5x100
2x5x125
4x3x150

Clio car + 65kg barrel x 5
Barrell plus 25kg plate x 2

Pull ups 4x6
Abs 3x10

Couldnt resist a shot of car DL again while the strongmen were training lol
Had to keep incline light as bench would only go so far down into an incline.

I'll be following - welcome!

Wish my gym had strongman stuff, atlas stones and log press look like fun.

Thanks man , yeah its a great little gym.

Paused bench

7x60
6x67.5
5x72.5
4x77.5
2x3x85 3 count pause
2x2x90 3 count
2x3x85 3 count
4x77.5
6x72.5
8x67.5
10x60

Inc DB flyes

5x10 16's

Squat

8x60
5x100
2x4x120
2x3x135
5x3x145

French press

5x10

Ran out of time so no good mornings

Squat beltless

5x70
5x100
2x4x120
2x3x135
5x2x155

Paused bench

5x60
4x72.5
2x3x85
6x2x95

Inc DB flyes 5x10
Push up 5x10 10kg then 15kg on back
Good mornings 5x5   
Band Facepulls 3x15
WG Pull ups 3x6

Still major DOMs on legs from friday probably cos it was first full week back so left 2nd round of squats out.

I feel you on the DOMS - embrace the pain! :D

Week2 day2

Deadlift to knees

5x70
4x110
2x4x135
4x4x160

WGBP paused 2 count

5x60
2x5x72.5
5x4x85

Incline DB press 5x10

Paused deadlifts

4x100
4x120
2x2x140
5x2x155

Facepulls 4x15

Good session , DL to knees really teach how to keep tight.

Week 2 day 3
Squat beltless

5x60
4x100
4x117.5
2x3x137.5

6x3x147.5

Bench press paused

6x60
5x72.5
2x4x85
2x3x90
2x2x97.5
4x90
5x85
6x72.5
7x60

High bar squat

8x60
5x100
3x120
3x140

All straight forward enough apart from having to rush it   , will be doing HB instead of FS from now on.

Doing an extra NS tonight so had to shorten the workout and drop dips, GMs and few sets of HB squats. 


.

Squats

5x60
5x100
2x4x117.5
2x3x137.5

5x3x157.5

Paused bench

6x60
4x72.5
2x3x85

5x3x97.5

HB squats

5x100
5x120

3x5x135

Push ups 5x10
GMs 3x8

Forgot my oly shoes for HB but still felt not bad.

I wouldn't even be able to squat HB without my shoes. Ankle flexibility of a board right here.  :-\

Bench paused

5x60
4x72.5
2x3x85

7x2x97.5

Squat beltless

5x70
5x100
5x117.5
2x5x137.5

5x4x147.5

WG Bench

6x60
2x6x72.5
4x6x80

Pull ups 4x6
Dips 5x10

Added few extra sets to bench could only manage 2 sessions this week but should be back to normal from this monday.

Squats beltless

2x5x60
5x100
4x115
2x3x132.5
2x3x152.5

3x2x162.5

Paused bench

5x60
4x72.5
2x3x85

5x3x100

DB Flyes

5x10

HB paused squats

3x100
3x120
2x3x133x140

Seated GMs 5x5

Good session , high bar paused felt great , probably because i remembered my oly shoez.

All else went well too.

Paused bench

6x60
4x72.5
2x3x85
2x3x97.5

3x2x102.5

Deadlift to knees

5x70
4x112.5
4x135
2x3x160
2x3x180

3x2x190

Close grip bench feet up

5x67.5
5x80
4x4x90

Inc DB flyes 5x10
Pull ups 3x8
Facepulls 4x15

Notes: top sets of DL pretty tough but got them , just finished 5 nightshifts in a row so pretty tired going into it.

5 nightshifts in a row?! That's rough! What kind of work do you do?

5 nightshifts in a row?! That's rough! What kind of work do you do?

security , i get 3 days off after that so not too bad but always tired!

Bench paused

5x60
4x72.5
2x3x85

5x3x97.5

Squats

5x60
5x100
4x120
2x3x135

5x3x152.5 belted

CGBP

3x60
3x72.5
4x3x85

HB paused squat

5x60
4x100
3x5x120

Dips 5x10
Facepulls 3x15

Sumo deadlift

5x70
4x110
2x4x135
2x3x160

5x3x180

Paused bench

5x60
4x72.5
3x85
2x3x95
2x2x102.5
3x97.5
5x85
7x72.5
9x60

Paused DL

3x110
3x140
2x2x160

Inc DB press 5x10
Abs 3x10
Pull ups 3x6

Sumos felt good , fast off the floor.

Vol block 2 week 1

Squats

5x70
5x100
2x4x120
2x3x135

5x3x152.5

Bench paused

5x60
4x72.5
3x85
5x2x100

Pausee squat 3cnt

2x100
2x120
2x140
2x120

Weighted Dips 4x8 + 12kg KB

French press DBs 5x10

Knee raises 3x8

Facepulls bands 3x10

Squats

5x60
3x100
3x120
2x140
2x155
3x1x170

10x140

Paused bench

5x60
4x72.5
3x85
5x3x100

10x80

Block pulls 3" off ground

100x5
140x3
170x3
190x3
220x1
240x1


Training today instead of monday so just done main lifts and missed out some warm ups and added a down set on squats. Added block pulls too.

Deadlift to knees

4x110
4x140
4x3x160

Paused bench

5x67.5
4x82.5
3x92.5
2x2x100
2x1x105

16x60 CG feet up

Slingshot paused on chest

120x3
130x1
135x1

Deadlift

4x110
4x140
2x3x160
5x3x180

Dips 5x10
Facepulls 4x10

B2 week2

5x60
4x100
3x120
3x135
5x135
7x135
6x135
4x135

Paused bench 2cnt

8x60
4x70
4x82.5
3x90
2x100
1x110
2x3x100


Band facepulls 4x12

DB shlder press 5x8

SLDL 3x10

Pull ups 3x8

Squats


5x60
4x100
4x120
2x3x135

5x3x152.5

Paused bench

5x60
4x72.5
3x85
3x95
3x2x102.5
3x95

10x80

Paused squat

2x2x140 2 cnt
1x120     6 cnt

1x100  25count just trying to make up a bit on mot doing all sets on squats.


Its torture trying to sleep when everyone is cutting their grass, got up early and ended up a good session, squats starting to feel better and the top doubles on bench moved fast.

Deadlifts

5x70
4x110
4x135
2x3x160
3x3x180
2x3x190

Paused bench

5x60
4x72.5
3x85
5x2x100

Block pulls of 3 " off floor

5x110
5x150
5x170
2x4x200

Dips 4x10
Pull ups wg 3x5

Sled pull 150kg

Paused bench

5x60
4x72.5
3x85
4x3x100

Squats

5x60
4x90
3x110
2x130
1x150
3x2x165
3x3x150

WG bench

6x60
6x72.5
4x6x85

dips 4x10
SLDL 4x8
Curls 3x15
Ab wheel to finish

Squats

5x70
4x100
3x120
2x3x135
2x3x150
2x2x162.5
1x172.5
1x180


Paused bench

5x60
4x72.5
3x85
5x2x100

Paused squat

3x100
3x120
4x2x140

Pull ups 4x6
Dips 5x10
Abs 3x5

Great session , bench felt fast.

Paused bench

5x67.5
4x80
3x90
4x2x102.5

Deadlift

5x70
4x110
4x140
3x160
2x3x180
3x2x192.5

Close grip bench

5x60
3x72.5
3x85
3x2x95

DB row 4x10
DB flyes 4x12
Facepulls 4x15
Ab wheel to finish

Bench felt tougher today , prob due to the sets on monday and fatigue building + training earlier.

Test week a week today

Squat

5x70
5x100
4x120
2x3x140
6x3x152.5 ( paused 3 sets )

Bench paused

5x60
4x70
4x80
4x4x90

Wgtd dips 5x8  BW+12kg
pull ups 5x5
Facepulls 3x20
Curls 3x12

Thats two 4 week volume blocks done , looking forward to next week.

Squats

5x60
3x95
3x115
3x135
3x2x142.5

Bench paused

5x60
3x72.5
2x3x85
3x2x90

BOR

60x15
80x12
90x8

Feck me squats felt hard even though very light , might be from all the volume on friday.

Deload leading into test day on weds.

Squat

5x60
3x90
3x120
2x2x140
1x160
1x175
1x190

Comp bench

5x60
3x72.5
2x2x85
2x95
1x105
1x112.5
1x117.5
1x117.5 better pause than first going wider.

Deadlifts

5x70
3x120
2x140
2x2x160
1x180
1x200
1x215

Was expecting around this , still fatigued and , shorten the comp cycle from 4 weeks til 3.

Hopefully dump some fatigue and get 195/120/220 at least.

thinking of dropping 1 week of the comp cycle , as 4 is too long i think, dumping the fatigue of the last 8 weeks should see a better result than todays im sure?

Squat

5x60
3x90
3x120
2x3x130
4x2x142.5

Paused bench

5x60
3x75
3x85
2x95
1x107.5
2x3x100
8x80

DB flyes 5x10
French press 5x10
Lat raises 3x12
SLDL 3x10

Changed bench a bit today and went heavier.

Squats

5x60
3x90
3x115
3x135
5x2x152.5 paused last set video later.

Paused bench 2 count

5x60
3x72.5
2x3x85
2x3x95
3x1x105

Inc DB press 3x10
BOR 3x12

https://youtu.be/2EeIpPjL8s0

Happy with 1st rep , 2nd shows im low back dominant? Front squats might get added in.

Paused bench 3 count

5x60
3x72.5
2x3x85
5x2x100
2x105

Wtd dips 4x8 BW + 16kg KB

Deadlifts

5x70
3x110
2x3x135
2x3x155
5x2x175
1x200

1 arm rows 3x15
Back extensions 4x8

Deadlifts felt good , speed was fast top sets at 175 felt like speed deads!

Squat

5x60
3x90
2x3x120
2x2x135
3x2x145

Paused bench

5x60
3x72.5
2x3x85
5x2x92.5

Pull ups 4x6
Weighted situps  3x8 +10kg plate
Back extension 3x10 +10kg plate

Squats

5x60
4x90
3x120
3x135
4x2x152.5

Paused squats HB 2 count in hole

3x100
3x120
3x130
2x2x140

Paused bench

5x60
4x72.5
2x3x85
4x3x100
2x110

Inc DB press 2x15

Squats felt horrible and heavier than they should , the paused squats feel better than reg squats for me , i cant get a good reflex out the hole , 4 more sessions left.

CC week 3 wednesday

Deadlift to knees

3x70
3x110
2x2x135
2x2x145
2x2x160

Paused bench

5x60
3x72.5
2x3x85
2x3x95
4x2x105

Wtd dips 3x10 BW +16kg
Pull ups 3x6

Deadlifts

3x110
3x140
3x160
3x180
2x2x200
4x190