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Jay gets strong

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  • Jay gets strong

    So about 10 months ago I posted a question to Jordan about weight gain/loss. At the time I was 208lbs with a 35.75"... and then I didn't follow his advice and screwed around program hopping since then. I believe I have gained SOME lean mass since then (214 lbs with waist of 35.5" this morning), but I haven't really gotten any stronger.
    Then with further reflection, I realized I'm not lifting that much more absolute weight than I did at 18 years old (currently 25) with about a year and a half of training and that REALLY irked me.
    I am now embarking on the voyage of getting strong, and will be doing my best to keep my log updated on here for self accountability.

    Starting Body Stats:
    Average weight so far this week: 213#
    Height: 6'2"
    Waist: 35.5"

    Currently eating 3300 calories/day (220p 460c 65f) and am going to aim to gain 0.25-0.5 lbs/week. Going to titrate the calories as needed.

    Training so far this week:
    Squat w/ belt: [email protected], [email protected], 330x5x3
    1ct Pause Bench Press: [email protected], [email protected], 185x5x3 sets
    Strict Press: [email protected], [email protected], [email protected], [email protected]

    Deadlift w/ belt: [email protected]
    Floor Press: [email protected], [email protected], [email protected], 200x5
    303 Tempo Squat: [email protected], [email protected], [email protected] ish, 250x10. I rated the 1st set as @6 but I think I definitely had more than 4 reps in the tank after the subsequent sets. Gonna need to practice nailing down RPE on the higher rep sets.

    LISS: 25' on incline treadmill
    Lat Pulldown: 7' AMRAP
    Bicep Curl: 35x12-20x3 sets; each set taken to @8 (did not write down the exact reps)
    Cable Tricep Extension: 73x12-20x3 sets; each set taken to @8 (did not write down the exact reps)
    Plank: 7' AMRAP

    Safety bar squat, no belt: [email protected], [email protected], [email protected], 315x4. Not entirely sure how much the bar weighs so I just counted it as 45#. Pretty sore today and it was weird squatting with a bar that isn't straight and in a low bar position.
    TnG Bench Press: [email protected], [email protected], [email protected], 205x5. 210 Felt really good so I put 220 on the bar- definitely overshot. Going to be a little more conservative with the 'accessory' bench slots from here on out.
    Seated Dumbbell overhead press (pause @ shoulders): [email protected], [email protected], [email protected], 40x10

    Planning on a full rest day tomorrow with my last lifting session of the week Friday and last GPP session Saturday.

  • #2
    Rack pull, no belt: [email protected], [email protected], [email protected], 465x4
    'Board' bench w/ 1 ct pause: [email protected], [email protected], [email protected], 225x4x2 sets
    Lever Row: 60x10, 75x10, 82.5x10, 90x10, 80x10.

    Using a foam yoga block for the board bench. Lever row weight is the weight on that barbell side, IE 60# was 165# total bar weight


    • #3
      LISS: 3.0 incline treadmill @3.5 mph for 25'
      Lat Pulldown: 135x15x2 sets
      EZ Bar Curl: 70x13, 65x15,14
      Cable Tricep Push down: 77x20,20,15
      Ab wheel: 66 reps in 7'

      Week average body weight was 213.8, although I jumped up to 216 today.


      • #4
        Squat w/ belt: 435x1, 395x5, 350x5x4
        1ct Pause Bench: 230x1, 215x4, 200x4x4
        Press, no belt: 95x10, 110x10, 120x10, 105x10

        Session time: 1:35

        Overall felt pretty good.
        Last edited by JJLek; 06-24-2019, 11:40 PM.


        • #5
          Deadlift w/ Belt: 515x1, 465x5, 415x5x4
          Floor Press: 185x5, 190x5, 200x5, 190x5
          303 Back Squat: 245x10, 260x10, 270x10x2

          Deadlift and 303 back squat felt great, floor presses were terrible

          Session Length: 1:30
          Session RPE: 6.5


          • #6
            30' LISS (brisk walking outside this morning)
            Hammer Strength Lat Pulldown: 120x18,15
            DB Curl: 35x15,12; 30x17
            LTE: 65x19,17
            7' Plank


            • #7
              SSB Squat: 300x4, 320x4, [email protected], 320x4x2 (both [email protected])
              TnG Bench Press: 205x5, 215x5, [email protected](!!!), 210x5x2 (<8)
              Seated DB Shoulder Press (pause @shoulders): 40x10, 45x10, [email protected], 40x10

              Session Time: ~1:30 (forgot to check my timer)
              Session RPE: 6

              So I am REALLY hyped about how TnG bench press went today. My best 'set' with 225# ever was 7 reps (AMRAP) during undergrad when I was training for track and field while weighing about 30# more than I do now. When I did that AMRAP it was definitely a 'thrower style' bench ie bouncing the crap out of it and hips coming way off the bench.

              I have never been very good at bench pressing and today I had 1-2 reps left in the tank while having solid technique, so I think that counts as a PR?


              • #8
                Mid Shin Block Pull: 465x4, 485x4, 495x4, 455x4x2 (was supposed to be 465, but my plate math was bad)
                'Board' Bench w/ 1ct Pause: 205x4, 215x4, 225x4, 210x4x2 (used knee wraps around the bar as a 'board')
                DB Row: 95x10, 105x10, 115x10x2

                Session time: 95'
                Session RPE: 6.5-7

                Have a little low back fatigue, but the overall session went well


                • #9
                  GPP Session
                  LISS: 25' on treadmill, 4 degree incline/3.5 mph
                  CG Lat Pulldown: 130x20x2
                  DB Curlz: 35x15,13,12
                  V-bar tricep extension: 80x15x3
                  Ab Wheel: kneelingx15x4

                  Average weight this week was 215.8; going to hold calories the same for the next week.


                  • #10
                    Squat w/ Belt: 440x1, 400x5, 350x5x4
                    1ct Pause Bench: 240x1, 225x4 (@9-9.5), 200x4x5
                    Strict Press: 95x8, 110x8, 120x8, 110x8x2 (rests were short, running out of time)

                    Session time: 100'
                    Session RPE: 7

                    Squat single felt really good, then I felt like i couldn't really get into a good position on the volume work. Oh well got it done.

                    Bench felt really good!

                    Training is going to be kind of funky this week. Going to have to train 3 days in a row and make Wednesday a 'quicker' session. Driving about 10 hours Wednesday afternoon and wont have access to a gym to train until Saturday
                    Last edited by JJLek; 07-01-2019, 11:47 PM.


                    • #11
                      Main Lifts:
                      Deadlift w/ belt: 515x1, 465x5, 405x5x4
                      Floor Press: 175x6, 190x6, 195x6, 200x6, 185x6x2
                      303 Tempo Squat: 230x10, 260x10, 280x10, 270x10

                      GPP Stuff
                      DB Hammer Curl: 30x20,19,15 (super set w/ tricep pushdown)
                      Tricep Pushdown: 77x20,20,19
                      TRX Row: BWx20x3 (superset w/ ab wheel)
                      Ab Wheel: BWx20x3

                      Session Time: 125'
                      Session RPE: 7.5

                      Felt kind of 'meh' coming into this session. I take my podiatry part 1 boards tomorrow so real life stress is pretty high today lol.
                      I'm not sure if I will get a chance to train before hitting the road tomorrow. Going to try and find a gym open Thursday/Friday but if I don't I am going to do a GPP type session Thursday and Saturday do block pull, board bench and SSB squat for my training session.