The Wrath of the Math: JSClen's workout log

[AlacrityH]

thanks, I think its all due to my weak point being my shoulders. As they get stronger and build up, both presses go up at the same rate. Still, my Bench is due to blow up at some point if I stick with it. For now it is lagging compared to my progress in the other lifts.

Agreed, your bench is lacking hard compared to everything else. It's only a matter of time. A form tweak here or there, a change in routine style, something small in general to make it explode.

[JSClen]

Agreed, your bench is lacking hard compared to everything else. It's only a matter of time. A form tweak here or there, a change in routine style, something small in general to make it explode.

the solution, as always, is to get more time under the bar

[JSClen]

Week 22/27 Deadlifts

Time was tight so I had to keep rest at a minimum and try to bang this one out.


pre-workout: 1 scoop Pre-Jym, 2 Beta Test, 3 scoops Glycergrow, 2 g LCLT, 1 g Agmatine Sulfate, 1 scoop White Pump
intra: 1 scoop Aminocore



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% 175 x 5

50% 225 x 5

60% 265 x 5


main (belt goes on, crossgrip, 30-60 sec rest)

65% 285 x 5

75% 330 x 5

85% 375 x 5


notes: Bar was moving quickly enough, so decided to make a run at a PR.


Joker Set (2 min rest)

95% 420 x 1

100% 440 x FAIL

100% 440 x FAIL

notes: 420 felt slow but was told it moved quick, so I went up a bit more. First time it didn't get off the ground, so I walked away, immediately walked back and tried again. Again, did not get to my knees. so I said F it and moved on to squats.

Looking at the tape, I didn't get my butt low enough, and was too far forward, putting it all on my back. Quite honestly, I think it was a mental block as well. 435 went up fine a few weeks ago, so I might have psyched myself out.



Squats (Romaleos, knee sleeves)

warm-up (change weight and go again)

40% 135 x 5 (narrow, ATG)

50% 160 x 3 (narrow, ATG)

60% 190 x 3 (narrow, ATG)

75% 245 x 1 (medium stance)

85% 285 x 1 (m)



main assist (60-90 sec rest, medium stance, belt)

100% 330 x 1
100% 330 x 1
100% 330 x 1
100% 330 x 1
100% 330 x 1

notes: I was borderline not depth on the second set. I was told I was losing tension in my lats and was rounding forward. So when I kept my core tight, depth seemed to clear up.

Even with tight time, was able to knock this **** out in an hour. I think if I had more time for rests (3-5 min on the working sets)I could have had those deadlifts. This kind of workout isn't a smooth fit into an hour session with the trainer. At some point you sacrifice strength for time. But whatever. Live and learn.

post-workout: self-release myo-fascial work on: gastroc, scalenes, biceps long head and distal insertion, lats, vastus lateralis

Not in the mood for cardio after, so I just packed up my **** and went home.

[wishiwasdivin]

Nice pulls brotha

You'll get that 440 soon

[AlacrityH]

^ I feel so tiny next to both your stats lmao.

Regardless, I'm sure you would have definitely been much stronger if you actually rested. But life happens. For a minute rest inbetween sets those are some solid numbers.

[JSClen]

Nice pulls brotha

You'll get that 440 soon

Thanks Wish. I appreciate your frequenting my logs... if I ripped my chit up, I would be so tempted to say fukk everyone's log, I am gonna eat Doritos and marathon the entire series of Charmed on Netflix... build my own log of how many hard nipples I count per season.

I saw a good article on elitefts of the lifetime of abuse powerlifters put themselves through, it was sobering.

^ I feel so tiny next to both your stats lmao.

Regardless, I'm sure you would have definitely been much stronger if you actually rested. But life happens. For a minute rest inbetween sets those are some solid numbers.

thanks! it was a test run, I am positive now that my flip workout (squats then deadlifts) can't be run in my hour session with the trainer. Will need to find a quiet gym and bunker down for the afternoon.

[Fawnl]

5/3/1 Boring But Big 27 Week Challenge Cycle 7 (Weeks 22-24)



Weight PRs: (lbs)

Deadlift: 435
Squat: 370
Bench Press: 240
Strict OHP: 175


Training Max for this wave:

DL: 440
Squat: 330
BP: 200
OHP: 160

....

When did you get so fukkin beastly?

We should go back and compare to the RSP log we did together way back when. That would be LULZY!!!

[Gym God]

Thanks Wish. I appreciate your frequenting my logs... if I ripped my chit up, I would be so tempted to say fukk everyone's log, I am gonna eat Doritos and marathon the entire series of Charmed on Netflix... build my own log of how many hard nipples I count per season.

I saw a good article on elitefts of the lifetime of abuse powerlifters put themselves through, it was sobering.

I swear the way you log / talk in your thread, you would be a good copywriter. (srs) … I always get a laugh.

[JSClen]

....

When did you get so fukkin beastly?

We should go back and compare to the RSP log we did together way back when. That would be LULZY!!!

all about the progress We both have come pretty far!

[JSClen]

I swear the way you log / talk in your thread, you would be a good copywriter. (srs) … I always get a laugh.

thanks!

[JSClen]

I was supposed to meet up with a friend and do chest and shoulders, but plans fell through and I was waiting around all day with my thick bar in my hand... so F it, moving it to a solo workout tomorrow morning.

[Gym God]

I was supposed to meet up with a friend and do chest and shoulders, but plans fell through and I was waiting around all day with my thick bar in my hand... so F it, moving it to a solo workout tomorrow morning.

Having a training partner can be good, but sometimes a solo training session is the best.

[JSClen]

Having a training partner can be good, but sometimes a solo training session is the best.

true true.

[JSClen]

Week 22/27 Bench Press

Got in the office gym at 7 am, ready to get it in.


pre-workout: 1 scoop Max Out, 2 Beta Test, 1 scoop White Pump
intra: 1 scoop Compete



Bench Press

warm-up - Superset with Over & Backs w Resistance Band (change weights and go again, Spoto press)

40% 80 x 5 / 8 over & backs

50% 100 x 5 / 8

60% 120 x 5 / 8


main - Superset with Free Cable Widegrip Pulldowns (change weights and go again)

65% 130 x 5 ( Spoto) / 115 x 5

75% 150 x 5 (Spoto) / 115 x 5

85% 170 x 10 (TnG, elbow sleeves came on) / 115 x 5


notes: Decided no Joker sets while I saw how my shoulders handled the volume of the assistance work.



Assistance - OHP (using cambered bar, had to clean it off the floor to start each set)

warm-up (change weight and go again)

40% 65 x 5

50% 80 x 3

60% 95 x 3

65% 105 x 1

75% 120 x 1

85% 135 x 1

notes: Wanted a lot of warmup sets to see show my shoulder was feeling, also as a dry run for the form needed for the main sets. Noticed quite quickly that my shoulder was sore at the bottom of the movement, but more so if my elbows flared even the slightest. so I kept my hands on the angled part of the cambered bar (making it almost at shoulders or slightly inside) and kept my elbows pointing straight forward and there was no pain. I would press it from this position (prob always should).



main assist (90 sec rest, elbow sleeves)

100% 160 x 1
100% 160 x 1
100% 160 x 1
100% 160 x 1
100% 160 x 1

notes: Considering I had to clean it each time, I was happy with how well all this went. Cleaning it actually built up the torque in my shoulders, so it got me ready to press.

I don't really recommend the hybrid clean/press, in an optimal world you would be using a different grip for both exercises. But with a cambered bar I can pull off an acceptable grip, and the gym has no rack, so I had to do it old school, before racks were invented. All those old circus clown leopard unitard sledgehammer swinging muh-fukkers had to pick it up if they wanted to press it over their head, so I could do it that way too if I had to.


post-workout: 10 min HIIT on Elliptical - alternating 20 seconds high, 100 seconds low

[JSClen]

Week 22/27 Squats

Where once the future appeared to be a straight road, now was winding and dark... my certainty had turned to ashes, and the numbers had turned on me.

*cue Terminator 2 music* *JSClen has photo taken by Mexican gas station attendant then rides off in jeep*




pre-workout: 1 scoop Max Out, 2 Beta Test, 1 scoop White Pump, 1 Amentomax
intra: 1 scoop Compete



Squats (Romaleos, SBDs)


warm-up (change weights and go again)

40% 130 x 5 (narrow stance, ATG)

50% 165 x 5 (narrow, ATG)

60% 200 x 5 (narrow, ATG)


main (change weights and go again, belt came on)

65% 215 x 5 (narrow, pretty damn deep)

75% 245 x 4..... (narrow, ATG)

75% 245 x 5 (medium stance)

85% 280 x 5 (m)


notes: Was goofing around with narrowstance and dropping it so deep I could wipe my ass with the floor, but as the weight got heavier I was starting to rely on the bounce, started divebombing it. On the 245 set I lost core tightness and lost my balance and fell forward and had to dump it.

So embarrassing! Lost all my cool points in the gym (it was crowded) Redid my 75% set with my regular main set stance, focused on controlling the negative, lol. Kinda felt like a ruhtard after that and decided no Joker sets, get done the min amount of work and move on.



Assistance - Deadlifts (barefoot)

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

40% 175 x 5

50% 220 x 5

60% 265 x 3

70% 310 x 1 (switched to crossgrip)

80% 350 x 1 (belt came on)

90% 395 x 1


main assist (4 min rest, crossgrip, belt)

100% 440 x 1 Weight PR!!

100% 440 x FAIL!!



notes: This is where the program was pretty much likely to hit the wall. Numbers had built up to the point where I had to hit 440 5 times, and I had never pulled that once before. First time I did it, and it was a bit of a grinder, but not horrible. I took a nice generous rest, and tried to do it again. Got it up a few inches, then it slowed... By that point, it was lost.


I couldn't hit the Assistance numbers so...

RESET


I will need to reset my weights on the Deadlift and keep going. Still, 22 weeks of progressive 5/3/1 without a reset... mostly because of big improvements in my form and better lifting. Still, I laid on the floor of the gym for a few minutes, kind of deflated. It sucks washing out of a workout, I have become a number chaser, and this one got away.

Gonna go listen to sad music for a while

[JSClen]

Week 22/27 OHP

High-carb day! It hit me like a truck, I farted when setting up for my bench press. Back arch to breaking wind manoeuvre. Trainer doubled over with laughter for 45 seconds.


pre-workout: 1 scoop Pre Jym, 2 Beta Test, 1 scoop White Pump, 1 Amentomax, 3 scoops Glycergrow
intra: 1 scoop Compete



Overhead Press (straight bar off the rack this time)


warm-up - Superset with Over & Backs w the heavy resistance band (change weights and go again)

40% 65 x 5 / OB8

50% 80 x 5 / 8

60% 95 x 5 / 8


main - Superset with Widegrip Free Cable Pulldowns (change weights and go again, pulldowns were strict with no lean back)

65% 105 x 5 / ... my trainer set the weight on the pulldowns, forgot to give a fukk and check what the weight was... let's say heavy weight x 5

75% 120 x 5 / heavy x 5

85% 135 x 8 / heavy x 5 (elbow sleeves were on for the OHP)



Assistance - Bench Press

warm-up - Superset with Pulldowns (change weight and go again)

bar x 10 / heavy x 5

95 x 3 / heavy x 5

115 x 3 / heavy x 5

135 x 1 / heavy x 5

185 x 1 / heavy x 5


main assist (30 s rest, straight sets, elbow sleeves on)

100% 200 x 1

100% 200 x 1

100% 200 x 1

100% 200 x 1

100% 200 x 1


notes: As it got heavy, my form decayed. Not in the traditonal way - normally when my form goes bad, my left shoulder lifts or shrugs upward. That was fine. Instead this time, I kept drifting the bar almost right away to the right. I had to really clamp down on my core to keep the bar centered. The lift itself felt fine, but when I went to rack, it was all fukked up. Them chitty shoulder problems...


post-workout

4 sets of 12 crunches (reach to the ceiling, trainer hovered over me and I pushed against the trainer's palms, 30 s rest between sets)

[hostelmaniac]

its hard to follow your workout logs brah. maybe think of a new way to format it

[JSClen]

its hard to follow your workout logs brah. maybe think of a new way to format it

oh? I had never gotten that feedback before. what is the worst part for you? my format has been pretty consistent, the only new thing is me adding in the percentages.

happy to make any changes that might help though.

[hostelmaniac]

oh? I had never gotten that feedback before. what is the worst part for you? my format has been pretty consistent, the only new thing is me adding in the percentages.

happy to make any changes that might help though.

Didn't mean it in a demeaning manor tho mane

i just mean maybe try and tidy it up if possible. maybe use some colors somehow, maybe use bold format for actual exercises to make them stand out

Like its probably just me but i get overwhelmed when i see the workout haha. A lot of stuff going on

[JSClen]

Didn't mean it in a demeaning manor tho mane

i just mean maybe try and tidy it up if possible. maybe use some colors somehow, maybe use bold format for actual exercises to make them stand out

Like its probably just me but i get overwhelmed when i see the workout haha. A lot of stuff going on

I don't take it negatively, its all good

maybe it is a tad Spartan, will try to punch it up a bit

[JSClen]

gonna put my ego behind me and post the vid of me fukkin up 440 on Monday

like I said before, hips too high and came forward, but any other tips are appreciated

[JSClen]

Revised Training Max for this wave:

DL: 395
Squat: 330
BP: 200
OHP: 160

[AlacrityH]

I think it's the opposite. You're trying to squat the weight up. You need to work on your hip hinge patterning brah. You're failing because you're relying on your back. I don't think it's the weight, I think it's your technique.

[JSClen]

I think it's the opposite. You're trying to squat the weight up. You need to work on your hip hinge patterning brah. You're failing because you're relying on your back. I don't think it's the weight, I think it's your technique.

a bit of both, as the weight goes up, the flaws in the technique are exposed. totally agree that I overuse my back.

[AlacrityH]

a bit of both, as the weight goes up, the flaws in the technique are exposed. totally agree that I overuse my back.

At your height, I don't think you can have hips too high. As long as you're hinging at your hips, your back will be perfectly fine and healthy. Just saw your revised DL max, I think you're making the right choice dropping down a bit brah.

[JSClen]

will prob end up throwing RDLs and GMs into my upcoming Xmas cut

[AlacrityH]

will prob end up throwing RDLs and GMs into my upcoming Xmas cut

Welcome to the GM crew ;]

[hostelmaniac]

Just looked like it was flat out too heavy.

Im not a big fan of the rolling but i know some people dig that style

why did the weight turn as you picked it up? Uneven grip?

[JSClen]

Just looked like it was flat out too heavy.

Im not a big fan of the rolling but i know some people dig that style

why did the weight turn as you picked it up? Uneven grip?

some people like to hold their arms out to activate their lats, but I have chitty shoulders and don't enjoy that so rolling helps me feel them in my mind before the pull. people claim it gives them some momentum, I don't know if it helps me like that. it also gives me a bit of a countdown to clear my head and commit to the pull.

on the second attempt, I think it started to pitch forward on the left as a combination of my alternate grip (left hand is reversed) and ... bad shoulders maybe? not sure. if the second attempt is what you are referring to, since the first attempt didn't really leave the ground.

[JSClen]

Week 23/27 Deadlift


First workout since resetting the weight.

pre-workout: Max Out, White Pump, Beta Test, Amentomax

warm-up: rumble rolled IT Bands, adductors, piriformis; back roll to V sit; static hip flexor stretch; prone spinal twists


Went to the Deadlift platform... and then had to run to the bathroom and take a dump. I think the warmup knocked something loose. Thanks hi carb weekend mixed with pwo. Chemical warfare. That burnt through a good 20 min It was evil.


Deadlift (barefoot)

160 x 5 (double overhand, no rest)
200 x 5
235 x 5
275 x 3 (increased rest to 2 min, added belt)
315 x 3 (switched to crossgrip)
355 x 10 Rep PR!!

notes:
For Set 6, the AMRAP set, I just wanted to rep it out. my low back was sore and I had been using my rests to do low back releases (lying on back, legs against wall). So... must admit, I was letting it bounce. I was controlling the descent, but it was still bouncing at the bottom a bit. So, not the strictest reps I have ever done. But F it in the B, I will take it.

10 speed reps like that had me gassed, I lay on my back on the platform and sucked wind for a bit.


Squats (Romaleos, SBDs)

135 x 5 (narrow stance, go ATG, no rest)
165 x 3
200 x 3 (switch to medium stance, go to parallel)
245 x 1 (add belt)
280 x 1
330 x 1 (increase rest to 2 min)
330 x 1
330 x 1
330 x 1
330 x 1


I was going to do some cardio, but I hadn't eaten in 4 hours and was starving, so I broke the F out and got some food.