JD007914's Journey To Strength

[jd007914]

Squat Day

Dang, thank God for an awesome leg day! I'm back to where I was my strongest with squats and it totally caught me off guard. Tied a PR tonight and still had more gas in the tank lol part of me is not looking forward to going back to school...I get so much done training wise when I'm home in my own element. Whatever. Looking forward to the next time I can shatter these numbers

Squat-
260x5
295x3
335x5 Tied PR

Hamstring Curl-
100x25

Lower Back Hyperextension-
BWx25

Medball Ab Rollout-
BWx15
BWx15
BWx15

[jd007914]

Bench Press Day

So my bench press ratio to my other lifts is pretty terrible but I can say that my upper body is the strongest it's ever been and my lower body is as strong as it was my last cycle of 5/3/1. I lost a lot during the semester but gained it all back and then some in 6 weeks which I am extremely grateful for. It's been an awesome time training and I'm sad to say that next week is prep before going back and after that my logs will be few and far between for a while always encouraging to see your guys progress so I'll deff be lurkin! Expect one more serious update tomorrow bout deadlifts

Bench Press-
175x5
200x3
225x3 PR

T-Bar Row-
1 plate x20
2 plates x20
3 plates x20

DB Lateral Raise-
5s x25
5s x25
5s x25

EZ Bar Curl-
70x12
70x10
70x10

[jd007914]

Deadlift Day

Really good deadlift day, tied a PR! Could've broke it if my grip held out. Form was tight

Deadlift-
310x5
350x3
405x6 Tied PR

Seated Calf Raise-
360x20
450x15

Dips-
BWx15
BWx12
BWx12

Weighted Ab Crunches-
50x100

[jd007914]

Good evening boys! With the semester winding down I'm gonna start logging again more regularly. Got a new routine based off of the Bulgarian powerlifting method. I'll post it here, I'll be living in California and working for a landscaping company here during the summer so I'm planning on having a strict sleep schedule and the healthiest, meatiest poor man diet I can pull off.

Here's the routine I'll be running the end of this month, starting 1RM will most likely be: 355lb squat, 455lb deadlift, 240lb bench, 175lb ohp

Monday - Squat 5x1-3, Bench Press 5x1-3, Pull-ups 3xAMRAP
Tuesday - Front Squat 5x5-7, OHP 5x5-7, Dips 3xAMRAP
Wednesday - Squat 5x3-5, Bench Press 5x3-5, Pull-ups 3xAMRAP
Thursday - Front Squat 5x3-5, OHP 5x3-5, Dips 3xAMRAP
Friday - Squat 5x5-7, Bench Press 5x5-7, Pull-ups 3xAMRAP
Saturday - Deadlift 5x1, Power-clean 5x3, Rows 5x5
Sunday - REST

Assistance Work: Hamstrings, Calves, Abdominals (3-4x per week)

5x1-3 use 90% of 1RM
5x3-5 use 75% of 1RM
5x5-7 use 60% of 1RM

Saturday: Speed/Dynamic Emphasis



Here's some numbers from this week's lifting, been on a PPL split all semester, squats the only thing thats gotten weakish from my crap diet

Deadlift- 135x5, 225x5, 315x5, 365x3, 405x5
Squat - 135x5, 225x5, 275x3, 315x5
Bench - 135x5, 185x5, 205x3, 225x3
OHP - 135x10, 155x5, 175x1

[jd007914]

Back at it! New routine just started up, bulking at 2,750 calories (+250 over maintenance)
Chilling between 185 and 190, started up a landscaping job

Squat-
135x3
225x3
275x1
325x1
325x1
325x1
325x1
325x1

Bench Press-
135x3
185x3
215x1
215x1
215x1
215x1
215x1

Pull-ups-
BWx8
BWx6
BWx6

[jd007914]

60% Effort Day

Front Squat-
95x5
135x5
155x5
155x5
155x5
155x5
155x7

OHP-
95x5
105x7
105x7
105x7
105x7
105x7

Dips-
BWx10
BWx10
BWx10

light day, first time doing front squats in 6 months. little rusty

[jd007914]

squatting everyday has it's ups and downs. felt solid today though, 75% effort day

Squat-
135x3
225x3
265x3
265x3
265x3
265x3
265x3

Bench Press-
135x5
180x5
180x5
180x5
180x5
180x5

Pullups-
BWx8
BWx8
BWx6

[CWGame]

squatting everyday has it's ups and downs. felt solid today though, 75% effort day

Squat-
135x3
225x3
265x3
265x3
265x3
265x3
265x3

Bench Press-
135x5
180x5
180x5
180x5
180x5
180x5

Pullups-
BWx8
BWx8
BWx6

Awesome to see a strength trainer and a fellow brother in Christ. Keep up the good work man, definitely in on this log.

[jd007914]

Amen bro! Keep on making those physical gains and spiritual gains stoked to have you


75% effort day FS...

Front Squat-
135x3
190x3
190x3
190x3
190x3
190x3

OHP-
95x5
130x5
130x5
130x5
130x5
130x5

Dips-
BWx10
BWx10
BWx15

[jd007914]

reps were smooth and explosive all around

Squat-
135x5
185x5
215x5
215x5
215x5
215x5
215x7

Bench Press-
135x5
145x7
145x7
145x7
145x7
145x7

Pullups-
BWx8
BWx6
BWx6

[jd007914]

last 2 sets of squats were GRINDERS, getting it back though and loving squatting every day. Bench was easy for singles so i switched to doubles, pullups felt great today, strict af

Squat-
135x3
225x3
275x3
330x1
330x1
330x1
330x1
330x1

Bench Press-
135x3
185x3
220x1
220x1
220x2
220x2
220x2

Pullups-
BWx10
BWx8
BWx7

[jd007914]

05/02/15- 60% Effort Day

Front Squat-
95x5
135x5
155x5
155x5
155x5
155x5
155x5

Standing OHP-
95x5
110x7
110x7
110x7
110x7
110x7

Dips-
BWx12
BWx15
BWx15

05/03/15 - 75% Effort Day

Spent a solid hour half stretching and was just so tight that each rep i could feel my left butt cheek tearing out of my skin. so i cut squats short everything else went bomb though

Squat-
135x5
185x5
225x5
275x3
275x3

Bench Press-
95x5
135x5
185x5
185x5
185x5
185x5
185x5

Pullups-
BWx8
BWx6
BWx6

[jd007914]

Squats didn't happen today, so freaking tight and sore from work

Standing OHP-
95x5
135x5
135x5
135x5
135x5
135x5

Dips-
BWx10
BWx10
BWx15

[jd007914]

Easy pulls, good rows

Deadlift-
135x1
225x1
275x1
340x1
410x1

T-Bar Barbell Row-
2 plates x 5
3 plates x 5
4 plates x 5
4.5 plates x 5
4 plates x 5
4 plates x 5
4 plates x 5

[jd007914]

Rough day. Dug holes for palm trees for about 7 hours at work then hit the gym and was so beat. Did the best I could though, super tight and had to stretch for around a half hour

Squat-
135x3
185x3
225x3
275x1
335x1
335x1
335x0 (failed, repeat next Monday)

Bench Press-
95x3
135x3
185x3
225x1
225x1
225x1
225x1
225x1

Pull-ups-
BWx8
BWx6
BWx6

Weighing between 185 and 190 these days, upper abs still visible. Looking thick, in 2 weeks gonna switch to a more functional strength oriented routine

[jd007914]

Really good workout today. Killed it.

Front Squat-
95x5
135x5
185x3
200x3
200x3
200x3
200x3
200x5

Standing OHP-
95x5
140x5
140x5
140x5
140x5
140x5

[jd007914]

Been eating between 2,750 and 3,000 calories the past month and I'm still in between 185-190. Gonna try to up it to 3,250-500 to keep packing on mass despite squats everyday and working fulltime.

No specific strength goals, just gonna keep adding weight on the bar

Squat-
135x7
185x7
220x5
220x5
220x5
220x5
220x5

Bench Press-
95x5
135x5
150x7
150x7
150x7
150x7
150x7

Pull-ups-
BWx8
BWx6
BWx6

[jd007914]

Solid deadlift day. Felt real stiff coming into it but nothing a little stretching couldn't solve.

Deadlift-
135x5
225x3
280x1
350x1
420x1
350x1
280x1

Powerclean-
135x3
135x3
135x3
135x3
135x3

One Arm DB Row-
50x5
60x5
70x5
80x5
80x5
80x5
80x5
80x5

[jd007914]

Failed to do last 2 sets of squat and bench will repeat next week. Long day at work.

Squat-
135x3
225x3
275x3
335x1
335x1
335x1

Bench Press-
95x3
135x3
185x3
230x1
230x1
230x1
230x0 (failed)

Pull-ups-
BWx11
BWx7
BWx6

[jd007914]

Front Squat-
95x5
160x5
160x5
160x5
160x5
160x5

Standing OHP-
95x5
115x7
115x7
115x7
115x7
115x7

Dips-
BWx10
BWx12
BWx12

[jd007914]

Skipped squats, way too fatigued

Standing OHP-
95x5
145x5
145x5
145x5
145x5
145x5

Dips-
BWx10
BWx12
BWx15

[jd007914]

Good workout, scaled back on squats a few pounds because i was stalling and broke my previous bench stall so it was a good night. Ready to move forward!

Squat-
135x3
185x3
225x3
275x1
325x1
325x1
325x1
325x1
325x1

Bench Press-
95x3
135x3
185x3
230x1
230x1
230x1
230x1
230x1

Pullups-
BWx10
BWx6
BWx6


Weighing between 190-195, gained 10lbs since April

[jd007914]

Good workout. Explosive.

Front Squat-
95x7
135x5
165x5
165x5
165x5
165x5
165x5

Standing OHP-
95x5
120x6
120x6
120x6
120x6
120x6

Dips-
BWx10
BWx15
BWx16

[jd007914]

Narrowed my squat stance and have so much more drive and power. About shoulder width. I love it. Everything was easy

Squat-
135x5
185x5
215x5
270x3
270x3
270x3
270x3
270x3

Bench Press-
95x5
135x5
190x5
190x5
190x5
190x5
190x5

Pull-ups-
BWx9
BWx7
BWx7

[jd007914]

Real good workout, high intensity minimal rests, personal goal is 20 dips sometime next week or the week after

Front Squat-
95x5
135x5
185x3
205x3
205x3
205x3
205x3
205x3

Standing OHP-
95x5
135x3
150x5
150x4
150x5
150x5
150x4 (+1 assisted)

Dips-
BWx10
BWx12
BWx17

[jd007914]

Easy. Did paused explosive reps.

Squat-
135x5
185x5
215x5
215x5
215x5
215x5
215x5

Bench Press-
95x5
135x5
155x7
155x7
155x7
155x7
155x7

Pull-ups-
BWx10
BWx7
BWx6

[jd007914]

Had a cigar at 11pm last night and worked out at 10am this morning. I need 24 hours to get the smoke out of my system. I felt sluggish and out of breath. Got through my lifts but nothing was explosive and everything was a grinder. No cigars unless it's a rest day the next day!

Deadlift-
135x3
225x3
285x1
355x1
430x1
355x1
285x1

Powerclean-
135x3
135x3
135x3
135x3
135x3

One Arm DB Row-
80x5
80x5
80x5
80x5
80x5

[jd007914]

Good workout. Squat was easy and benching was a grinder but pushed through. Weighing 190

Squat-
135x3
185x3
225x3
275x2
335x1
335x1
335x1
335x1
335x1

Bench Press-
95x3
135x3
185x3
235x1
235x1
235x1
235x1
235x1

Pull-ups-
BWx10
BWx8
BWx6

[jd007914]

Easy day. Dip BW PRs

Front Squat-
95x5
135x5
170x5
170x5
170x5
170x5
170x5

Standing OHP-
95x5
125x7
125x7
125x7
125x7
125x7

Dips-
BWx12
BWx25 PR
BWx20 PR

[jd007914]

Solid day did everything with short rests

Squat-
95x5
135x5
185x5
225x5
280x3
280x3
280x3
280x3
280x3

Bench Press-
95x5
135x5
195x5
195x5
195x5
195x5
195x5

Pullups-
BWx10
BWx6
BWx6