Jake's BBM log

[Jake272]

1/28/21

2 ct paused squat- 300x4 @ 7, 310x4 @ 8, 320x4 @ 9, 305x4x2

Touch n go bench- 230x5 @ 7, 240x5 @ 8, 250x5 @ 9, 235x5x2

Seated press- 70x10 @ 7, 80x10 @ 8, 90x10 @ 9, 85x10

11 min steady state cardio

[Jake272]

1/31/21

2” deficit DL- 330x4 @ 7, 345x4 @ 8, 360x4 @ 9, 340x4x2

Spoto press- 230x4 @ 7, 240x4 @ 8, 250x4 @ 9, 235x4x3

Lever row- 105x10 @ 7, 110x10 @ 8, 115x10 @ 9, 110x10

7 min upper back work

7 min ab work

Tricep extensions

Curls

[Jake272]

2/2/21

Comp squat- 410x1 @ 8, 375x5 @ 9, 315x5x4

Comp bench- 270x1 @ 8, 255x4 @ 9, 215x4x5

Strict press- 85x8 @ 7, 95x8 @ 8, 105x8 @ 9, 95x8

[Jake272]

2/3/21

Comp deadlift- 430x1 @ 8, 395x5 @ 9, 330x5x4

Floor press- 215x6 @ 7, 225x6 @ 8, 235x6 @ 9, 225x6x2

3-0-3 tempo squats- 175x10 @ 7, 185x10 @ 8, 195x10 @ 9, 185x10

7 min upper back work

7 min ab work

Tricep extensions

Curls

25 min steady state cardio

[Jake272]

2/4/21

2 ct paused squat- 305x4 @ 7, 315x4 @ 8, 325x4 @ 9, 310x4x2

Touch n go bench- 235x5 @ 7, 245x5 @ 8, 255x5 @ 9, 240x5x2

Seated press- 75x10 @ 7, 85x10 @ 8, 95x10 @ 9, 90x10

[Jake272]

2/7/21

2” deficit DL- 335x4 @ 7, 350x4 @ 8, 365x4 @ 9, 345x4x2

Spoto press- 235x4 @ 7, 245x4 @ 8, 255x4 @ 9, 240x4x3

Lever row- 110x10 @ 7, 115x10 @ 8, 120x10 @ 9, 115x10

7 min upper back work

7 min ab work

Tricep extensions

Curls

25 min steady state cardio

[Jake272]

2/9/21

Comp squat- 415x1 @ 8, 380x5 @ 9, 330x5x4

Comp bench- 275x1 @ 8, 260x4 @ 9, 225x4x5

Strict press- 90x8 @ 7, 100x8 @ 8, 110x8 @ 9, 100x8x2

[Jake272]

2/11/21

Comp deadlift- 435x1 @ 8, 400x5 @ 9, 345x5x4

Floor press- 220x6 @ 7, 230x6 @ 8, 240x6 @ 9, 230x6x3

3-0-3 tempo squats- 180x10 @ 7, 190x10 @ 8, 200x10 @ 9, 190x10x2

7 min upper back work

7 min ab work

Tricep extensions

Curls

30 min steady state cardio

[Jake272]

2/12/21

2 ct paused squat- 310x4 @ 7, 320x4 @ 8, 330x4 @ 9, 315x4x3

Touch n go bench- 230x5 @ 7, 240x5 @ 8, 250x5 @ 9, 230x5x4

Seated press- 90x10 @ 7, 95x10 @ 8, 100x10 @ 9, 95x10x2

[Jake272]

2/13/21

2” deficit DL- 340x4 @ 7, 355x4 @ 8, 370x4 @ 9, 350x4x3

Spoto press- 230x4 @ 7, 240x4 @ 8, 250x4 @ 9, 230x4x3

Pendlay rows- 165x10 @ 7, 175x10 @ 8, 185x10 @ 9, 175x10x2

7 min upper back work

7 min ab work

Tricep extensions

Curls

Sprints, 20s on, 100s off, x 7 rounds

[Jake272]

2/16/21

Comp squat- 420x1 @ 8, 385x5 @ 9, 335x5x4

Comp bench- 265x1 @ 8, 245x4 @ 9, 220x4x5

Strict press- 95x8 @ 7, 105x8 @ 8, 115x8 @ 9, 105x8x2

[Jake272]

2/17/21

Comp deadlift- 440x1 @ 8, 405x5 @ 9, 355x5x4

Floor press- 225x6 @ 7, 235x6 @ 8, 245x6 @ 9, 235x6x3

5-3-0 tempo squats- 165x10 @ 7, 175x10 @ 8, 185x10 @ 9, 175x10x2

8 min upper back work

8 min ab work

Tricep extensions

Curls

30 min steady state cardio

[Jake272]

2/18/21

2 ct paused squat- 315x4 @ 7, 325x4 @ 8, 335x4 @ 9, 320x4x3

Touch n go bench- 230x5 @ 7, 240x5 @ 8, 250x5 @ 9, 230x5x2

Seated press- 85x10 @ 7, 95x10 @ 8, 105x10 @ 9, 100x10x2

[Jake272]

2/20/21

2 ct paused DL @ 1” off the floor- 315x4 @ 7, 325x4 @ 8, 335x4 @ 9, 320x4x3

Spoto press- 225x4 @ 7, 235x4 @ 8, 245x4 @ 9, 235x4x3

Pendlay rows- 170x10 @ 7, 180x10 @ 8, 190x10 @ 9, 180x10x2

8 min upper back work

8 min ab work

Tricep extensions

Curls

Sprints, 20s on, 100s off x 7 rounds

[Jake272]

2/23/21

Comp squat- 425x1 @ 8, 390x5 @ 9, 345x5x4

Comp bench- 270x1 @ 8, 250x4 @ 9, 230x4x5

Strict press- 100x8 @ 7, 110x8 @ 8, 120x8 @ 9, 110x8x2