JurisSquatter's Training Log

[JurisSquatter]

NEW WEEK (SETS OF 6)

Saturday, 6/16/18
Morning Weight: 224.1 lbs. (-0.8)
Calories: 1979 (176P, 181C, 62F)

1. OHP (4x6): 95x5, 115x3, 135x2, 155x6 (belt), 145x6x3 sets (e1rm 185)
2. Light Bench: 215x5x3 sets
3. BW Chins x 6, Pulldowns 160x6, 145x6
> I liked doing one all-out set of chins followed by a couple of sets of pulldowns
=================

Sunday, 6/17/18
Morning Weight: 223.4 lbs. (-0.7)
Calories: 3283 (199P, 350C, 126F)
> had small sausage pizza, gotta enjoy somethin'! Although the truth is that it wasn't all that great.

1. Light Deadlifts: 225x5, 275x3, 305x5x3 sets
2. Squats (4x6): 135x5, 185x3, 230x2, 255x6 (belt), 240x6, 230x6, 220x6 (e1rm 305)
3. Right Leg Press 70x5x3 sets
> 5% drops on volume squat sets worked better than straight sets
> doing light deadlifts before squats prevented any hip/leg pain & stiffness during squats
====================

Monday, 6/18/18
Morning Weight: 226.1 (+2.7)
Calories: 2005 (211P, 164C, 53F)
30 minutes LISS (walking on incline treadmill)
========================

Tuesday, 6/19/18
Morning Weight: 224.8 (-1.3)
Calories: 1865 (161P, 164C, 69F)

1. Bench Press (4x6) 135x4, 185x3, 215x2, 240x6, 230x6, 225x6, 220x6 (e1rm 287)
2. Light OHP: 140x5x3 sets
========================

Wednesday, 6/20/18
Morning Weight: 223.9 lbs. (-0.9)
Calories: 2060 (190P, 165C, 78F)

1. Deadlifts (4x6) 225x6, 295x4, 340x6 (belt), 325x6 (belt), 310x6 (belt), 295x6 (e1rm 407)
2. Light Squats: barx5, 135x5, 230x5x3 sets (belt)
>big fan of hitting one top set and then 5% backoff sets for volume
>booked a vacation for 7/20-7/23. I know there will be drinking and bar food involved. I'm going to try and keep that damage to a minimum but it's going to happen. In the meantime, I'm going to try and stay strict on the diet and lose more weight so that I don't come back weighing 230!
=========================

Thursday, 6/21/18
Morning Weight: 223.3 lbs. (-0.6)
Calories: 2150 (180P, 190C, 76F)

GPP
1. 10 minutes HIIT on elliptical (2 min/20 sec)
2. 2 minute ab plank
3. Calf Presses 4x20
4. RDL 135x10, 155x10x3 sets
=========================

Friday, 6/22/18
Morning Weight: 222.7 lbs. (-0.6)
Calories: 1943 (170P, 166C, 69F)

WEEK'S WEIGHT CHANGE: -1.4 lbs.

[JurisSquatter]

NEW WEEK (SETS OF 4)

Saturday, 6/23/18
Morning Weight: 222.6 lbs. (-0.1)
Calories: 2057 (172P, 173C, 74F)

1. OHP 95x5, 115x3, 135x2, 165x4 (belt), 155x4 (belt), 145x4 (belt), 140x4, (e1rm 186)
2. Light Bench: 135x5, 215x5x3 sets
3. BW Chins x 7, Pulldowns 205x7, 190x7, 175x7
> really like warming up to one max set and then doing several 5% back-off sets

=========================

Sunday, 6/24/18
Morning Weight: 222.5 lbs. (-0.1)
Calories: 2728 (190P, 270C, 101F)
> had some pizza, what are ya gonna do?

1. Light Deadlifts: 225x5, 285x5x3 sets (70% of latest e1rm)
2. Squats 135x5, 185x3, 230x2, 270x4 (belt), 255x4, 240x4, 230x4 (e1rm 305)
3. Right Leg Press 45x5
4. Regular Leg Presses: 90x10, 140x10x2 sets
5. Right Leg Press 25x10
> still messing around with leg presses after squats

==========================

Monday, 6/25/18
Morning Weight: 222.1 (-0.4)
Calories: 1920 (170P, 162C, 69F)
30 minutes LISS cardio (walking on incline treadmill)

==========================

Tuesday, 6/26/18
Morning Weight: 222.1 lbs.
Calories: 2048 (185P, 166C, 72F)
> car trouble this morning caused me to miss work, but I still got to the gym.

1. Bench Press 135x5, 185x3, 220x2, 260x4, 245x4, 235x4, 225x4, 215x4 (e1rm 294)
2. Light OHP: 130x5x3 sets

==========================

Wednesday, 6/27/18
Morning Weight: 221.6 lbs. (-0.5)
Calories: 2007 (176P, 150C, 79F)

1. Deadlifts: 225x5, 275x3, 315x2, 365x4 (belt), 345x4, 330x4, 315x4, 300x4 (e1rm 413)
2. Light Squats: 135x5, 215x5x3 sets (belt)

==========================

Thursday, 6/28/18
Morning Weight: 221.9 lbs. (+0.3)
Calories: 2089 (194P, 185C, 62F)

1. HIIT on elliptical for 10 mins (2 min/20 sec)
2. 1 minute ab plank x 2
3. Leg curls 4x10
4. Calf Press 4x20


==========================

Friday, 6/29/18
Morning Weight: 221.2 lbs. (-0.7)
Calories: 2049 (184P, 184C, 65F)
30 minutes LISS cardio

WEEKLY WEIGHT CHANGE: -1.4 lbs.

[JurisSquatter]

NEW WEEK (5 sets of 2)

Saturday, 6/30/18
Morning Weight: 221.6 lbs. (+0.4)
Calories: 1915 (182P, 182C, 53F)

1. OHP: 95x5, 125x3, 150x2, 175x2 (belt), 165x2x4 sets (e1rm 186)
2. Light Bench: 205x5x3 sets
3. BW Chins x 8; Pulldowns 205x8, 190x8, 175x8, 160x8

====================

Sunday, 7/1/18
Morning Weight: 220.9 lbs. (-0.7)
Calories: 1853 (164P, 182C, 54F)

1. Light Deadlifts: 225x5, 290x5x3 sets (70% of latest e1rm)
2. Squats: 135x5, 185x 235x2, 285x2 (belt), 270x2, 255x2, 245x2x2 sets (e1rm 303)
3. Leg Press was "OUT OF ORDER"
> squats are my weakest exercise hence several drop sets, I do what I have to do to make the reps

====================

Monday, 7/2/18
Morning Weight: 220.2 lbs. (-0.7)
Calories: 1955 (181P, 182C, 58F)
30 minutes LISS cardio (15 mins treadmill & 15 mins elliptical)

=====================

Tuesday, 7/3/18
Morning Weight: 220.8 lbs. (+0.6)
Calories: 1918 (175P, 186C, 54F)

1. Bench Press 135x2, 185x2, 225x2, 250x2, 260x2, 275x2, 260x2, 245x2 (e1rm 293, 216= 74% )
2. Light OHP: 135x5x3 sets (74% of latest e1rm)
> trying the 90%, 95% warmups to better gauge the main work set because cutting weight makes it more difficult to know where my strength will be each workout and I don't want to get crushed.
> any weight using 74% or more of e1rm counted as volume set, including warmups, not sure I'll stick with this or not

=====================

Wednesday, 7/4/18
Morning Weight: 220 lbs. (-0.8)
>saw flickers of 219 on the scale this morning, almost in the teens!
Calories: 2194 (199P, 192C, 74F)

No training because my gym is closed for the holiday and my only option has hexagon plates which are a no-go for deadlifts. I'll just wait until tomorrow.

=====================

Thursday, 7/5/18
Morning Weight: 220.7 lbs. (+0.7)
Calories: 1908 (193P, 150C, 59F)

1. DL 225x2, 275x2, 315x2, 345x2 (90%), 385x2, 365x2, 350x2, 330x2, 315x2 (e1rm 410)
2. Light Squats: 215x5x3 sets (70% e1rm)
> last warmup 90% of top set
> started having pain in my right achilles this morning.

======================

Friday, 7/6/18
Morning Weight: 220.7
Calories: 1867 (179P, 163C, 54F)

GPP
1. 10 minutes HIIT (2 min/20sec)
2. Ab planks
3. Leg Curls 4x10
4. Calf Press 4x10

WEEKLY WEIGHT CHANGE: -0.6 lbs.

[JurisSquatter]

NEW WEEK (5 sets of 5)

Saturday, 7/7/18
Morning Weight: 220.4 (-0.3)
Calories: 2197 (196P, 224C, 57F)

1. OHP: 95x5, 120x3, 145x2, 160x5 (belt), 150x5, 145x5, 135x5, 130x5 (e1rm 186)
2. Light Bench 205x5x3 sets
3. Pulldowns 205x9, 190x9
> for the record, using this one rep max estimator: http://www.wolframalpha.com/widgets/...e124286e0c2f0a

=========================

Sunday, 7/8/18
Morning Weight: 220.4 (same)
Calories: 2843 (177P, 302C, 90), bad diet day w/ pizza and ice cream. Sad!

1. Light DL 285x5x3 sets
2. Squats 135x3, 185x2, 235x1, 260x5 (belt), 245x5, 235x5, 225x5, 210x5 (e1rm 302)
3. Right Leg Press no weight x 10 (just to feel the right quad working solo)
>also rode my bike for an hour

=========================

Monday, 7/9/18
Morning Weight: 221.2 lbs. (+0.8), this was expected
Calories: 1947 (181P, 182C, 57F)
10 minutes HIIT on elliptical (2 min / 20 sec)

========================

Tuesday, 7/10/18
Morning Weight: 220.4 lbs. (-0.8)
Calories: 1750 (158P, 155C, 53F)
>not feeling hungry today so taking advantage of it, not forcing anything

1. Bench Press 135x3, 185x2, 225x1, 245x5, 235x5, 220x5, 210x5, 200x5 (e1rm 285)
2. Light OHP 135x5x3 sets

========================

Wednesday, 7/11/18
Morning Weight: 219.7 lbs. (-0.7), in the teens!
Calories:1733 (168P, 156C, 48F), still not very hungry

1. Deadlifts 225x3, 275x2, 310x1, 345x5, 330x5, 310x5, 295x5, 280x5 (e1rm 401)
2. Light Squats 210x5x3 sets
> new favorite mental cue for the squat is to pretend that there is a wall 1.5 inches behind me, forces me to keep it in the hips
>also wearing my belt right where it goes on instead of pushing it down under my belly

=======================

Thursday, 7/12/18
Morning Weight: 219.1 lbs. (-0.6)
Calories: 2695 (169P, 271C, 105F), ate 14" cheese pizza, not great diet day

GPP:
1. 10 minutes HIIT
2. Ab plank 1 minute
3. Leg Curls 5x5 up to 130
4. Calf Press 4x10

=====================

Friday 7/13/18
Morning Weight: 221 (+0.9), this was expected
Calories: 1888 (167P, 186C, 56)
10 minutes HIIT

WEEKLY WEIGHT CHANGE: +0.6 lbs.

[JurisSquatter]

NEW WEEK (5 sets of 3)

Saturday, 7/14/15
Morning Weight: 219 lbs. (-2), one bad meal falls off quick if you get back on track
Calories: 1938 (173P, 179C, 59F)

1. OHP: 95x3, 125x2, 155x1, 170x3, 160x3, 155x3, 145x3, 140x3 (186 max)
2. Light Bench 205x5x3 sets
3. Pulldown 7x5 reps (back to back sets 190 down to 100)

=====================

Sunday, 7/15/18
Morning Weight: 218.9 lbs. (-0.1)
Calories: 3280 (126P, 364C, 149F), pizza & ice cream today

1. Light DL 285x5x3 sets
2. Squats 135x4, 185x3, 225x2, 250x1, 275x3, 260x3, 250x3, 235x3, 225x3 (302 max)

======================

Monday, 7/16/18
Morning Weight: 220.2 lbs. (+1.3 lbs.)
Calories: 1953 (165P, 197C, 54F)

10 minutes HIIT on elliptical (2 min/20sec)

=======================

Tuesday, 7/17/18
Morning Weight: 219.8 lbs. (-0.4)
Calories: 1894 (168P, 182C, 58F)

1. Bench Press 135x5, 185x2, 235x1, 260x3, 245x3, 235x3, 225x3, 210x3 (285)
2. Light OHP 135x5x3 sets

=======================

Wednesday, 7/18/18
Morning Weight: 218.2 lbs. (-1.6), 217 is around the corner
Calories: 1818 (148P, 179C, 57F)

1. Deadlifts 225x3, 295x2, 330x1, 365x3, 345x3, 330x2, 315x3, 295x3 (401)
2. Light Squats 210x5x3 sets

========================

Thursday, 7/19/18
Morning Weight: 218.3 lbs. (+0.1)
Calories: 1880 (64P, 216C, 84F)
> literally the only thing I ate today was a medium original crust sausage pizza
> creating a deficit to try and mitigate vacation eating

GPP:
1. 30 minutes LISS cardio
2. Ab Plank (1 minute)
3. Leg Curls 5x10 100-110 lbs.
4. Calf Press 5x10 160-240 lbs.
5. Chins x 5
6. Pulldowns 205x5, 190x5, 175x5

[JurisSquatter]

Friday 7/20 through Monday 7/22: On Vacation
7/20/18, Morning Weight: 217.1 lbs. (-1.2)
> weight gain is expected, I will hope to return to normal weight in a week or two.
> rain may cause my flight to be cancelled, hope not

SHORT WEEK BACK FROM VACATION (REPEAT LAST WEEK BEFORE VACATION)

Tuesday, 7/24/18
Morning Weight: 224.4 lbs. (+7.3), ouch.
Calories: 1934 (128P, 209C, 67F)

1. Bench Press 135x5, 185x2, 235x1, 260x3, 245x3, 235x3, 225x3, 210x3 (285)
2. Light OHP 135x5x3 sets

=======================

Wednesday, 7/25/18
Morning Weight: 220.7 lbs. (-3.7)
Calories: 2025 (114P, 184C, 93F), using Panera Bread gift card so protein is low

1. Deadlifts 225x3, 295x2, 330x1, 365x3, 345x3, 330x2, 315x3, 295x3 (401)
2. Light Squats 210x5x3 sets

========================

Thursday, 7/26/18
Morning Weight: 218.5 lbs. (-2.2)
Calories: 1892 (185P, 154C, 61F)

GPP
1. 10 minutes HIIT cardio
2. Ab plank, one minute
3. Leg Curls 5x5
4. Calf Presses 5x10

========================

Friday, 7/27/18
Morning Weight: 218.9 lbs. (+0.4)
Calories: 2043 (164P, 171C, 77F)
30 minutes LISS Cardio

[JurisSquatter]

NEW WEEK (5 SETS OF 1)

Saturday, 7/28/18
Morning Weight: 218.9 lbs. (same)
Calories: 3309 (206P, 325C, 132F)
>broke down and had a small pizza tonight

1. OHP 95x3, 135x2, 160x1, 180x1, 170x1x4 sets
2. Light Bench Press 205x5x3

===================

Sunday, 7/29/18
Morning Weight: 219.8 lbs. (-0.9)
Calories: a few beers, 8 hot wings, double-scoop ice cream cone, you get the idea . . .

1. Light Deadlifts 285x5x3 sets
2. Squats 135x3, 185x3, 225x2, 260x1, 290x1x3, 275x1x2 sets

====================

Monday, 7/30/18
Morning Weight: 221.4lbs. (+1.6)
Calories: 1920 (107P, 173C, 93F)
10 minutes HIIT cardio
1 minute ab plank
30 minute bike ride around local river after work

====================

Tuesday, 7/31/18
Morning Weight: 219.9 lbs. (-1.5)
Calories: 1968 (209P, 154C, 55F)

1. Bench Press 135x3, 185x3, 225x2, 250x1, 280x1x4 sets, 265x1x2 sets
2. Light OHP 135x5x3 sets

=====================

Wednesday, 8/1/18
Morning Weight: 218.5 lbs (-1.4)
Calories: 1948 (207P, 156C, 52F)

Scheduled:
1. Deadlifts 225x3, 295x2, 325x1, 350x1, 390x1x2 sets, 370x1x2 sets, 350x1
2. Light Squats 210x5x3 sets

=====================

Thursday, 8/2/18
Morning Weight: 217.8 lbs. (-0.7)
Calories: 2008 (202P, 155C, 56F)

GPP:
1. 10 minutes HIIT
2. Ab plank, one minute
3. Leg Curls 5x5 to 160lbs
4. Calf Press 5x10 to 240 lbs

======================

Friday, 8/3/18
Morning Weight: 217.9 lbs. (+0.1)
Calories: 1612 (117P, 146C, 62F)
1 hour bike ride

[JurisSquatter]

NEW WEEK (5 SETS OF 6)

Saturday, 8/4/18
Morning Weight: 215.7 lbs. (-2.2 lbs.)
Calories: 3448 (194P, 361C, 136F)
> medium well done pizza today, whatever, I'm still able to cut weight if I stay strict during the week

1. OHP 95x3, 125x2, 145x1, 160x6, 150x6, 145x6, 135x6, 130x6
2. Barbell Rows 135x5 (warmup), 185x5, 175x5, 165x5, 160x5x2 sets
3. Light Bench Press 205x5x3
> did TNG on OHP, first rep from dead stop and then stretch reflex on other reps
> barbell rows had to go after OHP due to bench press being taken

====================

Sunday, 8/5/18
Morning Weight: 218.8 lbs. (+3.1)
Calories: birthday cake today, not going to try and count, back on track tomorrow

1. Light DL 285x5x3 sets
2. Squats 135x3, 205x2, 235x1, 260x6, 245x6, 235x6, 225x6, 210x6

=======================

Monday, 8/6/18
Morning Weight: 218.9 lbs. (+0.1)
Calories: 1817 (142P, 144C, 78F)
10 minutes HIIT cardio

=================

Tuesday, 8/7/18
Morning Weight: 218 lbs. (-0.9)
Calories: 1795 (138P, 144C, 77F)

1. Bench Press 135x4, 185x3, 225x2, 225x1, 245x6, 235x6, 220x6, 210x6, 200x6
2. Light OHP 135x5x3 sets
3. Pulldowns 3x5 reps up to 175

=========================

Wednesday, 8/8/18 (turn 42 today)
Morning Weight: 217.2 lbs (-0.8)
Calories: 2060 (166P, 192C, 75F)

1. Deadlifts 225x3, 295x2, 335x1, 315x1, 345x6, 330x6, 310x6, 295x6, 280x6
2. Light Squats 210x5x3 sets

======================

Thursday, 8/9/18
Morning Weight: 215.7 lbs. (-1.5)
Calories: 1843 (146P, 172C, 65F)
GPP (10 mins HIIT, ab plank, Leg Curls, Calf Press)

========================

Friday, 8/10/18
Morning Weight: 216.1 lbs. (+0.4)
Calories: 1765 (156P, 169C, 56F)
10 minutes HIIT cardio, 2 laps walking