The Wrath of the Math: JSClen's workout log

[Fawnl]

Rest Day today. was considering doing some assistance and GPP. Now have reconsidered. Let the chaos downtown calm down and let the police do their job.

Good thinking/plan. Go home and stay there. My sisters and all my friends are still on lockdown out there. So scary...

[penny0527]

Im here to bang Fawn as well. Im pretty sure I have a better shot at it than all of you.

Fawn link your log. Didnt realize you had one.

[Fawnl]

Im here to bang Fawn as well. Im pretty sure I have a better shot at it than all of you.

Fawn link your log. Didnt realize you had one.

http://forum.bodybuilding.com/showth...hp?t=163818831 <--Das it. It's my training log.

I'll fukk all y'all.

[JSClen]

Good thinking/plan. Go home and stay there. My sisters and all my friends are still on lockdown out there. So scary...

Ya, the gym will be there tomorrow. plan is for some ohp and bench

Im here to bang Fawn as well. Im pretty sure I have a better shot at it than all of you.

Fawn link your log. Didnt realize you had one.

http://forum.bodybuilding.com/showth...hp?t=163818831 <--Das it. It's my training log.

I'll fukk all y'all.

can confirm, she will

[velocityrob]

Im here to bang Fawn as well. Im pretty sure I have a better shot at it than all of you.

Fawn link your log. Didnt realize you had one.

http://forum.bodybuilding.com/showth...hp?t=163818831 <--Das it. It's my training log.

I'll fukk all y'all.

Ya, the gym will be there tomorrow. plan is for some ohp and bench






can confirm, she will

And subbed.

[JSClen]

And subbed.

Welcome! Would wear shirt / 10

[JSClen]

Week 19/27 Overhead Press


Office gym workout! News was focused on the attack - I was eager to work out and clear my head and focus on something else.


pre-workout: 1 scoop Katana v2, 1 scoop Vaskular, 2 tabs Betaine Nitrate, 2 Beta Test, 1 Amentomax
intraworkout: nothin



Just wasn't feeling like doing any supersets, just wanted to get the weights going. I was happy to be there and I was in no rush, just had tunnel vision on the lifts that had to be done, no superset frilliness, no rotator cuff warmup, no back work.


Overhead Press (cleaned cambered bar from floor to begin each set)


warm-up (change weights and go again)

40% 60 x 5

50% 80 x 5

60% 95 x 5


main ( 1-2 min rest)

70% 110 x 3

80% 125 x 3

90% 140 x 10 (elbow sleeves on)


Joker Sets (2-3 min rest, wore elbow sleeves)

100% 155 x 1

110% 170 x 1



notes: I stopped there because I kept aggravating my banged-up finger, and the pain was distracting. Back on Tuesday, I banged my middle finger against the bar and it was stiff and sore, red and swollen, but had calmed down a little after 2 days. But now on Thursday, every time I cleaned the bar back down, my finger banged against my thigh. Because it was cambered, there was nowhere else to hold it that felt right, so after 2 Joker sets of squishing that same finger over again, the knuckle was getting swollen and it hurt like a mother, so I decided to call it there for OHP.

I could maybe have pushed for a PR otherwise. Feeling strong! Go go Amentoflavone!! And, though it isn't a PR for the press, 170 IS the most I have ever cleaned I won't whip out the word PR just to make myself feel better, but it was still a strong session.

It was at this point my coworker wanted to do bench press with me, so we traded sets.

Assistance


Bench Press (2-3 min rest)


warm-up (paused all bench reps an inch above chest, Spoto Press style)

40% 80 x 5

50% 100 x 5

60% 115 x 3

75% 145 x 1


main assist (2 min rest)

90% 175 x 3

90% 175 x 3

90% 175 x 3

90% 175 x 3

90% 175 x 3



notes: and that was it! went back to work.

[JSClen]

Week 19/27 Squats

Went to the studio for some supervised squatting. Ready to push the heavy singles tonight.

pre-workout cocktail: 1 scoop Katana v2, 1 scoop Vaskular, 1 scoop Green Mag, some LCLT, 2 Beta Test, 1 Amentomax


warm-up: foam rolled IT bands, adductors, piriformis



Squats (Romaleos worn, knee sleeves worn)



warmup (change weights and go again)

40% 130 x 5 (narrow, ATG, paused)

50% 160 x 5 (narrow, ATG, paused)

60% 190 x 5 (medium stance)



main (2-3 min rest, belt worn, medium stance)

70% 225 x 3

80% 255 x 3

90% 290 x 8 Rep PR!!



notes: Bar was moving well, so I kept going.





Joker Sets (2-3 min rest, belt worn, medium stance)

100% 320 x 3

110% 350 x 1

115% 370 x 1 Weight PR!!



notes: Weight was moving well at 320, but when I did 350, it slowed down a bit. I probably should have stopped there, but I did 370. It was a grinder, I got stuck for a second at the top, but I pushed through.



I was running short on time, so would have to rush through the deadlift assistance. The middle finger on my left hand was still swollen and bruised, so I am going to give my grip one more day of rest, and do my deadlift session on Saturday. This affords me the ability to take my time between sets and feel my way through. So I chopped my session in half and called it there.

No regrets, squats keep climbing! 370 was the biggest struggle I have had in weeks though, I should probably spend some time here for a bit and not go higher until it is a smoother lift.

will post pics and the clip of the top set later.

[JSClen]

Saturday morning. There is a big sale at the brick and mortar store downtown... free shirt, handful of samples, some decent sales on stuff I could use...

But. The line-up is intense. Start to get in line 30 min before the store opens if you want to be one of the first 50 people to get a goody bag. Line ups like that piss me off. They make me feel like sheep, like the store is doing ME a favor somehow, like I should be grateful they let me buy from them. It's dehumanizing.

So I was gearing up for a process likely to piss me off. I did one of them once last year, and I was #50 in line, and a girl I see at the gym all the time slid into line ahead of me, so when the cashier told me I was 51, I started yelling and cursing in his face, "it had to be THAT stupid bitch!!" I walked out onto the street, and she was right there, examining the contents of her goodie bag. She smiled at me, and I yelled at her "**** YOUUUUU ****!!!" I don't like being that guy, so I was getting ready to struggle with keeping my temper in check.

And then, I looked around at some online competitors in the area and realize I can get the SAME deals and just have them ship it to me! No free shirt, the samples will be less generous, and I don't get any "Canadian Tire bucks" (the store prints out its own fake monopoly $ you can use on future purchases)... but I don't have to stand in line (and tbh I still am not in the mood to hang out downtown very much, all things considered)

So F it. Putting in an order for protein and protein bars this weekend (the only time Canada can compete with bb.com is on heavy stuff and during a sale, so I gots to stock up).

[penny0527]

Congrats on the squat PR's....reps and weight. A 370 squat isnt punk!

As I read that you were #51 I couldnt help but think about one of those slapstick comedies where the guy barely misses the cutoff. Fukin hilarious

[JSClen]

Congrats on the squat PR's....reps and weight. A 370 squat isnt punk!

As I read that you were #51 I couldnt help but think about one of those slapstick comedies where the guy barely misses the cutoff. Fukin hilarious

thanks!

the door crasher sales work so well because the lineup stays thick as hell even past 50 people, so good on them for a sale people enjoy, but then again I know about bb.com, so the sales aren't as magical as they are to other people.

[JSClen]

pics!

from my AMRAP set of 290




A clip of my 370 set. I think I was borderline depth, I was either almost there or almost not there. I'm a still count it :P This clip is also funny because my trainer realized oh chit I should be assisting him instead of filming. I think next time we prop the camera up from the side and let her focus on having my back





Post workout: I had a burger to go with bacon and crispy fried onions, Caesar salad on the side.

[scottyb05]

Mirin the progress you have made over the past several months.
Wood buy dinner/10

[JSClen]

Mirin the progress you have made over the past several months.
Wood buy dinner/10

thanks Scotty! I am hard on myself a lot, but I really have grinded (ground?) out some solid progress this summer.

[JSClen]

Week 19/27 Assistance

I hadn't forgotten that I chopped my workout in half yesterday, so I went down to the public gym tonight with a friend to get my deads in, then some good mornings for good measure (since my weak spot yesterday was straightening up on the 370 set)

pre-workout: 1 scoop Katana v2, 1 scoop Vaskular... the last scoop!!!; 1 scoop Green Mag, some LCLT, betaine nitrate, 2 Beta Test

end of the tub of Vaskular, it is a sad day (Taps plays...) Breakin out the White Pump now.


Deadlifts (barefoot)

warm-up (change weight and go again, double overhand)

40% 170 x 5

50% 210 x 5

60% 260 x 3

75% 325 x 1



main (2 min rest, belt, crossgrip)

90% 385 x 3

90% 385 x 3

90% 385 x 3

90% 385 x 3

90% 385 x 3

notes: I upped the rest a bit since I had the time, and wanted to see how my grip felt, since my middle finger was still bruised and puffy. Grip felt good, no complaints.



Good Mornings (still barefoot, 60 sec rest)

bar x 10

115 x 13

115 x 15

115 x 15

notes: I have not done good mornings in a loooong time, so the first set was to test out my foot placement and grip width. Felt pretty good.

At this point I watched my friend do a deadlift barbell complex of sorts for a bit (she did some good mornings as a warmup... gotta love when the ladies do good mornings), then 6 Sumos, 6 conventional then 6 stifflegged, short rest, repeat for 2 more sets

I could have gone off and done more hamstring work... but F it, I felt like being social

Then we hit the cardio... as we were doing that, the gym closed. Guess we chewed up more time than we thought! Got kicked out.

post-workout: 7 min cardio on the stairmaster, 8 min cardio on the elliptical

[JSClen]

Rest day today!
Start of Week 20, the heavy single week. Looking forward to it!

[JSClen]

ugh, hamstrings been sore all day! Good mornings worked them harder than I thought. need a solid sleep maybe I can shake these DOMS

[Fawnl]

ugh, hamstrings been sore all day! Good mornings worked them harder than I thought. need a solid sleep maybe I can shake these DOMS

What are you taking for recovery?

[JSClen]

What are you taking for recovery?

I take 3Z at night, I eat lots of yummy food, I drink BCAAs every now and again, get a massage once every couple of weeks, foam roll a few times a week, do some self-applied myo-fascial release whenever I remember.

If my hams stay tight, they might need their own massage session. I have been told they get hard as rocks.

[penny0527]

What exactly does your anaconda not want?

[JSClen]

What exactly does your anaconda not want?

a girl that doesn't have any physical activities as a hobby

if all she has time for are poetry slams and cosplay and wine tastings, do not want

[JSClen]

Week 20/27 Deadlifts

OK, chit gets serious this week. I intend to over-reach this week, and prep myself for Week 22. Felt nervous heading into the gym.



pre-workout: 1 scoop Katana v2, 1 scoop White Pump, 2 Beta Test, 1 Amentomax


warm-up foam rolled IT Bands, Piriformis, Adductors; back roll to V sit


Deadlifts (no straps, barefoot)

warm-up (change weights and go again, double overhand)

40% 170 x 5

50% 215 x 5

60% 260 x 5



main (belt goes on, crossgrip, 2-3 min rest)

75% 325 x 5

85% 365 x 3

95% 410 x 2



notes: Back wasn’t feeling solid so I stopped at 2 reps on the AMRAP set.



Joker Set

105% 450 x FAIL

notes: ****!! I haven’t failed a DL in months. I have been playing it real conservative for the past 20 weeks on Deadlifts, but decided to push myself deep into new territory, and came up short. That gamble paid off a few weeks ago with the OHP, but not so lucky here. I got it a few inches off the ground and I couldn’t get it any higher.

Maybe 2 weeks in a row of DL Weight PRs was too bold. I have been building strength over the past 5 months with frequency, volume and rep PRs. But it is what it is.

And to top it off, my trainer said she deleted the vid of me failing. Double fail. Take my word for it though, it failed before it made it to my knees. That doesn't happen often, normally when my form goes its at the top and I do the Elvis Presley hip shake.



Dust myself off, and move on to Squats.



Squats (Romaleos)

warm-up (change weight and go again)

40% 130 x 5 (narrow, ATG)

50% 160 x 5 (narrow, ATG)

60% 190 x 3 (narrow, ATG)

75% 240 x 1 (medium stance)



main assist (60 sec rest, medium stance, belt)

90% 290 x 3

90% 290 x 3

90% 290 x 3

90% 290 x 3 (tried narrowing my stance a bit for sets 4 and 5)

90% 290 x 3

notes: Rest was short, but I busted through these with confidence. I tried bringing my feet together a bit (halfway between my warmup stance and my working stance) and found I hit depth much easier so I might try that moving forward.



post-workout: 13 min elliptical LISS

[penny0527]

a girl that doesn't have any physical activities as a hobby

if all she has time for are poetry slams and cosplay and wine tastings, do not want

Does running off at the mouth count as a physical activity? If so Im your girl


Deadlifts before squats???

[JSClen]

Does running off at the mouth count as a physical activity? If so Im your girl


Deadlifts before squats???

You Sumo'd 310 this week, you're in

Yup, not as rough as when I do heavy OHP before Bench

[JSClen]

Well today was a pile of sh t. I was going to work out at work, but not only was work too busy to slip away, I ended up working 3 hours overtime. Got home late and before I knew it, it was time to go to sleep. blew the whole day. its like I don't even lift. Tomorrow is not looking much better, but I will cross my fingers.

Let's forget this Tuesday ever happened. I hate this office drone bullshtt

[wishiwasdivin]

Sick the day didn't go as you had planned, hopefully tomorrow will go better

[Fawnl]

a girl that doesn't have any physical activities as a hobby

if all she has time for are poetry slams and cosplay and wine tastings, do not want

1) ^^This is HILARIOUS

2) The fact that you cursed in anger at a fellow gym member because she stole your swag bag cracked me up.I love it.

Also, you have been making fukkn crazy progress JSClen. You are awesome.

[JSClen]

Sick the day didn't go as you had planned, hopefully tomorrow will go better

meh

1) ^^This is HILARIOUS

2) The fact that you cursed in anger at a fellow gym member because she stole your swag bag cracked me up.I love it.

Also, you have been making fukkn crazy progress JSClen. You are awesome.

the anger makes me strong! hulk up!

[JSClen]

Week 20/27 Bench Press

I was right, work turned out to be a dancing clusterfukk. But I was able to slip out for a tight hour of gym. Needed to get some lifting in.


pre-workout: the last scoop of Katana v2, 1 scoop White Pump, 3 scoops Glycergrow, 2 Beta Test, 2 g NOW LCLT, 2 Beta Test, 1 Amentomax
intra-workout: 1 scoop Recoverpro


Bench Press

warm-up – Superset Bench and Rotator Cuff Work (all bench reps paused Spoto Press style, no rest between supersets)

75 x 5 / over & backs w/ resistance band x 8

100 x 5 / o&b

115 x 5 / o&b



main – Superset Bench and Free Cable Widegrip Pulldowns (1-2 min rest b/w sets)

145 x 5 / 105 x 5

165 x 3 / 5

185 x 10 (elbow sleeves worn) Rep PR!!



Joker Sets (2-3 min rest, elbow sleeves on)

205 x 1

225 x 1

245 FAIL

245 FAIL

notes: 240 moved quickly last week so I had a real shot at 245 today. The first one, I think I let the bar come down too fast and I lost lat tension at the bottom, and I couldn’t get out of the bottom of the range of motion. So I rested a few minutes and tried again. This time I lowered it extra slow and tried to coil like a spring and use lots of leg drive. It got about halfway up and I got stuck. So I figured I was done for the day.

Whatever, fukk it all. Hate failure! At least I got a Rep PR on my AMRAP set, it will have to do.



I was going to do some OHP, but instead I showed a coworker how to barbell squat. I feel it was a worthwhile sacrifice, stop fishing for 20 minutes to teach another man how to fish Maybe I can do my OHP work tomorrow.


A very timely article on how to deal with missing a lift

http://articles.elitefts.com/trainin...e-missed-lift/

[JSClen]

OK, will see if today goes better at the workplace, and can get in some shoulder work.