CJL14's Training Log

[cjl14]

UPPER BODY - Muscular Conditioning (w/ Moderate Difficulty)

Flat Bench
45x8 warmup

105x10
140x10
160x8
165x6 - Still all easy. My training max in excel is set to 210. Should I raise it? I hit a PR of 225 at 182-184lbs the other day, but it wasn't so clean.

HS High Row 10,10,8,6
2pps x 10
2 plates and 12.5 ps x 10
2 plates and 15 ps x 8
2 plates and 20 ps x 6

Seated Dumbbell OHP 12,12,8,8
35x12
40x12
50 2x8 - Was supposed to do a set of 10 then a set of 8, but I wasn't going to hit 10 on the first set of 50.

Reverse Grip Lat Pulldown 12,12,10,8
120 2x12
130x10
140x8 - Focused on contraction for all of these sets. Felt great.

Incline Dumbbell Flies 3x8-12
30x10
30x8
25x12 - My shoulders and elbows weren't cooperating for this.

Single-armed Rope Extension 3x8-12
20x12
20x8
20x12

225 BENCH PR



Critiques? I need to slow down my descent.

[Francis333]

Switchin programs like a motha****a

And no you shouldn't raise TM if max is 225. good bench bro subbbed

[AlacrityH]

Keep your TM at 210. When I ran canditos I made a 35lb PR on my bench after the 5th week lmao.

[cjl14]

Keep your TM at 210. When I ran canditos I made a 35lb PR on my bench after the 5th week lmao.

dayum boy. What did you think of the 2 plates?

[AlacrityH]

dayum boy. What did you think of the 2 plates?

For a PR attempt, it was clean. But your bar path seemed pretty unstable lol. You just let it drop on the way down and sorta were throwin it back on the way up. Thought you were gonna drop it on your head for a second. Stay Safe.

[cjl14]

Took this today

[cjl14]

LOWER BODY - Muscular Conditioning (w/ Moderate Difficulty)

Squats
45x8
95x4
135x2
165x1

185 4x8

Conventional Deads
135x4
225x2

250 2x8

Horizontal Calf Press 3x8-12
190x12
190x12
230x8

[cjl14]

365 deadlift @181

[cjl14]

1/4/15 - Lower Body Muscular Conditioning/Hypertrophy (w/ Higher Difficulty)

Squats
45x8
95x4
135x2
165x2
190x1

210xMR10 (10)
215 5x3 (60 seconds rest between sets)

Paused Deads
135x5
185x3

225 3x8

Lying Hamstring Curls
80 3x12


1/5/15 Upper Body Muscular Conditioning/Hypertrophy (w/ Higher Difficulty)

Paused Bench
45x8
95x4
135x5

145x10
155x8
165x6-8 (8)

HS High Row 10,8,8
45x8

2 plates and 12.5 per side x 10
2 plates and 20 per side x 8
2 plates and 22.5 per side x 8

Seated DB Press 10,8,6
30x10

45x10
55x5.5
50x11

Lat Pulldowns 10,8,6
100x10

120x10
140x8
160x6

DB Side Raises 3x8-12
10x12

15 3x12

Hammer Curls 3x8-12
25 3x12


1/6/15 - Lower Body [i]Muscular Conditioning/Hypertrophy (w/ Higher Difficulty)

Squats
45x10
95x4
135x3
170x2
190x1

215xMR10 (9) - expected 10. Was upset

205 8x3 (60 seconds of rest between sets)

Paused Deads
135x4
185x2

225 3x8

Leg Extensions
100x8
90 2x10 - all easy to get the blood flowing

Horizontal Calf Press
170 3x12


Average Morning Weight: 185.0lbs

PICTURES

[cjl14]

Update:

385 pull at 186


405 attempt


Back completely rounded on 405.

[Francis333]

fukin lmao at the 4 plates

Talk about not getting tight at all

[AlacrityH]

385 looked pretty good actually. But the look on your face at the 405 lmfao

[cjl14]

Hahaha. I know. It was because my friend was over to the side, and he was telling me to grind through it. I just did one of those "Man I just done goof'd" smirks towards him when I let go of the weight.

[cjl14]

Hey guys. I'm not logging too much now. I'm currently not on Candito's because I'm going to France in 3 weeks and I want to start up something after I'm home from France so there will be no disruptions. I'm going to write down some training "highlights" for lack of a better term.

405 deadlift


1/22/15
Front Squats work up to an RPE 8 (was supposed to repeat what I worked up to until I hit a 9, but I didn't realize that)

45 2x6
95x6
135x6
155x6
170x6 @ RPE8 - These are both PRS. I've never went over 135 on a front squat. Just have to work on keeping my elbows up.

Conventional Deadlifts
135x5
225x3
275x2

330x5 - This is a 5 rep pr for me. Was an RPE 9
BACKOFF SETS
305 2x5

Sumo Deads - Trying to train both stances. This is obviously a secondary stance for me.
225x5
275x2
305x4
315x5 RPE 8

1/23/15
Pause Bench - Work up to a top set of 5 at an RPE 9, then drop 7-9% and repeat until you hit another 9
45 2x10
135x5
165x4
185x1
200x5 - I felt too ambitious here, and this ended up being an RPE 10. I wasn't happy with the pauses at all either. They were way too brief. I'll post the video of the 185 warmup single and 200x5 top set at the bottom
185 2x5

Paused Wide Grip Bench - sets of 6 @8 and repeat until they hit a 9
170 3x6

HS High Row 4x8
2pps x 8
3pps 3x8

Lat Pulldowns 3x8
140 3x8

Skullcrusher and DB Curl SUPERSET
60x12 - 30x8
60x12 - 30x10
60x12 - 30x8

Vbar Tricep Pushdown 3x8-12
42.5x12
45x10
50x8

Machine Preacher Curl 3 sets
80x10
95x8
110x6

185 warmup single


200x5 Bench

[AlacrityH]

I'm on mobile so I can't see the vids but welcome to the paused bench crew hahahaha. Stick with it srs. Your bench will benefit so much.

Nice job on the 405 dead. Hoping it's better than last time.

If you're a conventional deadlifter, sumo won't benefit you much if at all. Don't waste energy on it. Paused or deficit deadlifting would help more.

Also, great job on the 35lb front squat PR haha. Enjoy France mane.

[cjl14]

1/25/15 - Morning bench training

3 ct pause bench work up to an RPE 9

45 2x8
135x5
165x1
185x5 - drop 8% and repeat until another 9
170 3x5

Dips and Chins superset - 3xAMRAP

I was literally doing sets of 10 bw dips and 5 chins. I need to get this strength back up.

Flat DB Presses 3x12

50 3x12 - My triceps were fried here lmao

1/25/15 - Night deadlift training
Conventional Deads
135x5
225x3
275x2
315x1
365x5 - HUGEEEE PR. this is the fastest that I've ever moved 365. I'm going to post some videos at the end of this post.
405x1 - Wanted a double out of this. If I didn't pull 5 with 365, I'm confident that I'd have a double out of 405.

Deficit Deads - off of a step up platform. probably a 2-3 inch deficit
315x6
365x1




I never posted this video. This was the day that I pulled 385, a bit before I left for a trip. This was my top set of high bar squats before I went on to pulling. I'd say it was around an RPE 9.



365x5 deadlift - little bit of rounding, but I'm happy with it.




Random 225x1 front squat - gotta work on core strength and bracing to keep my elbows up


- did 2 sets of flat db presses after the front squats

85x4
85x6

[cjl14]

I'm on mobile so I can't see the vids but welcome to the paused bench crew hahahaha. Stick with it srs. Your bench will benefit so much.

Nice job on the 405 dead. Hoping it's better than last time.

If you're a conventional deadlifter, sumo won't benefit you much if at all. Don't waste energy on it. Paused or deficit deadlifting would help more.

Also, great job on the 35lb front squat PR haha. Enjoy France mane.

No benefit from the sumo at all?

[cjl14]

Warmup Routine

Deads
135x5
225x3
275x2
315x1

345x3 RPE 9 - My gym ran out of chalk today.
325x3 RPE 8

Paused Deads
315x2

Deficits
275x2
305x1
315x4 - This felt awful.

Front Squats - Work up to x8 @RPE8 and repeat until you hit a 9
160x8 - RPE 8
160x8 - RPE 9

Was just in an awful mood now. I was supposed to do chin ups after, but that didn't happen.

[cjl14]

2/2/15 - Squats

Squats x4 @ RPE 9 - drop 4-6% and repeat
45 2x8
135x4
185x3
225x1

255x4 @ RPE 8
265x4 @ RPE 9 (video)

240x4 @ RPE 9

SLDL 3x6
225x6
245x6
255x6



2/4/15 - CGBP and OHP

CGBP (pause last rep of each set) x5 @9 - drop 7-9% and repeat
45 2x8
135x4
165x2

185x5 @9

170 3x5 - These sets were all 8's, so I decided to just go onto OHP.

OHP x8 @8 - keep the weight and repeat until you hit a 9
45x5

95 3x8

HS Low Rows 4x8
2pps x 8
3pps x 8
2plates and 35 ps 2x8

SUPERSET: DB Lateral Raises and Hammer Curls 3x12
15 3x12 l 25 3x12



265x4 Squat @ RPE 9 - my friend doesn't know how to record






2/5/15 - Deads and Front Squats

Alternate Stance Deads (Sumo) x3 @RPE9 - drop 4-6% and repeat
135x5
225x3
275x2
315x1

345x3 @8.5/9

325 2x3

Front Squats x5 @RPE 9 - drop 4-6% and repeat

45x5
135x4
165x2

185x5 @8
195x5 @9

180x5

Conventional Paused Deads x4 @ RPE 9 - no drop
135x5
225x2
275x4
300x3

315x4 @8.5/9

NOTES: My new Anderson Powerlifting belt and wrist wraps came in. So pumped.

[cjl14]

UPDATES:
I've been weighing in at around 185lbs recently. I have my first powerlifting meet in about 9 weeks. May 23rd. I'll be competing in the 181.75 (181) weight class. I'm being coached, or prepped, by a friend of mine. He's a 181er and has done 540/303/578 (best gym bench is 315). I'm trying to have, at least, a 1,000 total.

3/19/15 - Squats and Deads
Bodyweight: 186.0lbs

Squats 4x2 @8+ (3 doubles at 8 then an AMRAP set)
45 2x8
135x5
185x3
225x2
250x1

275 3x2

275x10 (video below)

Sumos
135x5
225x3
315 4x1 (4 singles because my lower back was fried. My sumo max is currently 410).

275x10 Squat


The descent was a bit faster than I'd like it to be.