The Wrath of the Math: JSClen's workout log

[hostelmaniac]

squats and deads in the same workout is no easy task

[JSClen]

squats and deads in the same workout is no easy task

its become my favorite workout over these last 6 months

[JSClen]

ugh, woke up at 2:30 and cant get back to sleep. WHYYYYYYYY

[JSClen]

Week 23/27 Bench Press


pre-workout: Pre Jym, White Pump, Beta Test, Amentomax, Glycergrow

warm-up: nada


WTH is wrong with me? sleep was all messed up AND I pooped a demonchild right before this session too. ruined my trainer's studio Good thing she has a sense of humour... she just stood there stuffing her face with a Quest bar, mumbling "it smells like lavender and fukkinchit" (I sprayed, it did nothing)


Bench Press (superset w other exercises until AMRAP set)

60 x 5 / 8 Over & Backs w the heavy band (no rest between sets)
80 x 5 / over&backs
100 x 5 / over&backs
120 x 5 / over&backs
140 x 3 / Widegrip Cable Rows - 14 plates x 5
160 x 3 / Rows (increased to 30 sec rest)
180 x 8 (put on elbow sleeves)
200 x 3
220 x 1


notes: Did Spoto Press until Set 5, then paused sets. AMRAP set was TnG. shoulder felt ok, form looked good, wasn't doing weird crap w my shoulder or letting the bar drift right. Did 2 Joker sets then decided I was running out of time to do OHP. So I cut the supersets and tried to get it all done ASAP.


OHP

65 x 5 (no rest b/w sets)
80 x 3
95 x 3
110 x 1
130 x 1
145 x 1
160 x 1 (put on elbow sleeves, increased to 45 sec rest)
160 x FAIL
160 x FAIL
155 x 2 (push press)
135 x 5 (back to strict press)


notes: FUARKKKKK I know the short rest cost me again, but I also knew an OHP reset was in the cards sooner or later. Going to keep my Training Max for this week, then reset it for next week. After failing out of my top sets, did some backoff sets. Got it all done in an hour. Was a grumpy chithead and skipped cardio and came home.

[JSClen]

argh it is FREEZING! do not want to trudge to work.

must summon the internet to motivate me



motivation achieved. just think happy thoughts on my commute...

[JSClen]

Rest Day.

OK whut the fukkkk, my boss goes off sugar for 2 weeks and is reppin the abs?!



I am a hyooge fatty

[JSClen]

Well I had nothing planned, but got bored, so went to do some GPP while at work

Week 23/27 General Fukkery


Kind of an FST-7 style workout. Been doing so many presses this week, decided I needed to pull my pud for a bit.



Widegrip Cable Rows (30s rest between sets)

115 x 12
115 x 12
115 x 10
115 x 10
115 x 8
115 x 9
115 x 7
115 x 6

notes: its a heavy-ass cable machine, I always have to dial down the weights on this one.


Abs: Straight Leg Raises (30s rests)

12, 12, 12, 12, 12, 10, 10


DB Hammer Curls (20-25s rests)

40s x 10
40s x 10
40s x 8
40s x 7
40s x 7
40s x 5.5 (so close!)
40s x 6


cardio 15 min LISS elliptical, heavy resistance

I decided to do LISS so I could fukk around on my blackberry and do work at the same time.

[JSClen]

Care package from Appnut in the mail today, woot woot! I am thinking it may be time to go back to some high volume work soon, my old man parts will be well protected

[JSClen]

Still on it.



Week 23/27 Squats

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

warm-up: none - running late, got right to it


Squats (Romaleos, SBDs)

135 x 5 (narrow stance, go ATG, no rest)
165 x 3 (narrow stance, ATG, ripped a fart at the bottom of the squat, stopped the set there and chuckled for a while)
200 x 5 (changed to med stance, upped rest to 60 sec)
230 x 3 (added belt)
265 x 3
295 x 5

notes: The 295 AMRAP set, the bar was moving fine, but I was starting to lose core tightness and lean forward a bit, so stopped at rep 5.

330 x 1 (rest increased to 90 sec)
365 x 1 (trainer touched bar)

notes: Bar Speed slowed down a lot on the 365 set. I could have grinded it out, but my trainer touched the bar to help me, so I called it there and moved on to Deadlifts. She didn't take it away from me or anything, but it was slowing down anyways, so F it.



Deadlift (barefoot)

160 x 5 (double overhand, no rest)
200 x 3
235 x 3
275 x 1 (rest kept low, under 30 sec)
315 x 1 (changed to crossgrip)
355 x 1 (beltless PR)
395 x 1 (belt went on, increased rest to 60 sec)
395 x 1
395 x 1
395 x 1
395 x 1

notes: since I had reset the weight, knew there would be no weight PRs or anything, so I decided to go for a beltless PR just to make myself feel better

post-workout: 20 min LISS on the elliptical

[JSClen]

Week 23/27 OHP


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

warm-up: nada


Have been studying French all day, but had to take a break from studying to get some physical activity in, just to stay sane.


OHP

65 x 5 /SS w over&backs (minimum rest between supersets)

80 x 5 / over&backs

95 x 5 / over&backs

110 x 3 / SS w Widegrip Pulldowns 150 x 5 (upped rest between supersets to 30-45 sec)

130 x 3 / 150 x 5

144 x 8 (elbow sleeves on, upped rest to 2 min)

159 x 3

179 x Push Press for 1


notes: Bar was moving quickly in the AMRAP set so went for Joker sets. I was working with a mix of kilo plates and pound plates, hence the weird numbers. 179 would have been a PR, but I couldn't do a strict one, so I settled for a push press, and then called it there.

I needed to get back to studying so I did away with the supersets starting with the AMRAP set, and just did straight sets from then on.



Bench Press (Spoto Press style until indicated)

bar x 10 (minimal rest)

95 x 3

115 x 1 REST x 3 (did one rep, reracked it to fix grip, then did 3 more)

135 x 1

185 x 1 (switched from Spoto to paused rep, elbow sleeves came on, rest went up to 60-90 seconds)

200 x 1

200 x 1

200 x 1

200 x 1

200 x 1

And that was it! No need to go too crazy, I have another workout tomorrow morning, and lots of chitty French to cram into my brain.

[JSClen]

Starting to the see the light at the end of the tunnel! The end is still far off though.

Went to the gym at 9 AM with a lady friend for some liftin. Full credit to her for really enjoying deadlifts and squats, especially together - its a very draining workout. We traded sets, so when I was done my weight, we loaded her weight, she went, loaded my weight, I went, etc. Essentially, it was too much rest at the start, but rests were almost too short when it got heavy. Oh well.



Week 24/27 Deadlifts

pre-workout: Max Out, White Pump, 2 Amentomax

warm-up: none, lol lazy


Deadlift (barefoot, traded sets with my friend)

160 x 5 (double overhand)
205 x 5
235 x 5
295 x 5 (switched to crossgrip)
335 x 3 (added belt)
375 x 5


notes: I would have gladly done more sets, but we were squeezed for time (she only had an hour, then had to meet her husband for brunch). Her top set was 245 for 4, she weighs about 180. Pretty strong chick.



Squats (Romaleos, SBDs, traded sets until top sets)

135 x 5
165 x 3
205 x 3
245 x 1 (put on belt)
280 x 1

notes: At this point, she left to go do cardio. I kept squatting. She didn't want to go heavy on squats after heavy deadlifts, so her top set was 170 for 4, then did a backoff set of 135 for 10.

(alone now, rests kept at 90 sec)

330 x 1
330 x 1
330 x 1
330 x 1
330 x 1

notes: I had to get back to studying for my French test, so I packed up my stuff and came back home. Short and sweet.

[JSClen]

pics:










She squats high, but I don't give her chit for it

[Fawnl]

pics:










She squats high, but I don't give her chit for it

I hope you are tapping that.

Is that ok that I hope that?

[JSClen]

I hope you are tapping that.

Is that ok that I hope that?

Alas, she is happily married

[Gym God]

Alas, she is happily married

A true gentlemen.

[JSClen]

A true gentlemen.

AKA a chump

I'm just happy for the company! Yay, first people to post in my log all week!

[JSClen]

Week 23/27 Bench Press

Today was rough. I had to write a French test this morning (if I want to keep my cushy govt job), so I was cramming ALL weekend. Tons of crap, all those verb tenses. Couldn't sleep all night last night, got maybe 2 hours tops. Just anxious to get it over with. Did the exam today, now I wait for the results...

But even sleep-deprived, I did not want to miss my workout. So I put on my big boy pants and showed up.


pre-workout: Max Out, White Pump, 2 Amentomax

warm-up: nada


Bench Press (superset w other exercises until AMRAP set)

80 x 5 / 8 Over & Backs w the heavy band (Spoto Presses, no rest between sets)
100 x 5 / over&backs
120 x 5 / over&backs
150 x 5 / widegrip pulldowns 12 plates x 5
170 x 3 / 14 plates x 5
190 x 7 (put on elbow sleeves, touch n go reps, increased rest to 2 min)
210 x 1 (paused rep)
230 x 1 (paused)
250 x FAIL


notes: I went for the 3rd Joker Set and controlled the descent but couldn't fully clear the bottom of the ROM. I knew it was coming; I usually crap out around the 3rd Joker Set of Bench, the AMRAP 190 set felt stiff, and the 230 rep slowed down at the top. I wish bench would blow up already, I feel like a breakthrough is on the horizon, I just can't quite get it.

I will say that taking the Spoto Presses past the warmup sets and into the main sets has paid off. Spoto'ing 85% of my Training Max feels really good.


OHP

60 x 5 (no rest b/w sets)
75 x 3
85 x 3
100 x 1
115 x 1
135 x 1
145 x 1 (increased rest to 60 sec)
145 x 1 (put on elbow sleeves)
145 x 1
145 x 1
145 x 1

notes: The first 145 set moved slow, so I put on the sleeves and it seemed to do the trick, if nothing else as a cue to remind me to stay tense as I unrack the bar. If I try to do 145 from a dead stop and do it strict, it ain't happening. I need to unrack it and get fired up as I unrack it and keep the shoulders engaged from the start.


Not a horrible workout for less than optimal conditions, bombed out and depleted as I was. Told cardio to F off and came home to go stream the Walking Dead ep I missed last night

[wishiwasdivin]

Nice OHP work

[JSClen]

Nice OHP work

meh, I just did a reset last week. 225 seems so far away... *sadface*

better OHP back on Saturday if you scroll back to then.

[wishiwasdivin]

Lol you'll get 225 just keep chasing it

[JSClen]

Lol you'll get 225 just keep chasing it

I will doubtlessly learn lots just on the road to getting it

[JSClen]

OK, escape from the office mid-day GPP



Week 24/27 General Fukkery


Wanted to do what I did last week, but the cables were busy, so I did DB Rows instead.



1 Arm DB Rows (30s rest between sets, left side for 7 sets, then repeat same reps on right side)

100 x 8
100 x 9
100 x 8
100 x 6
100 x 6
100 x 6
100 x 4

notes: I started with my left, which is my weaker side. My right side could have done more reps, but F it, I kept it symmetrical. Most gyms I go to don't go higher than 100 lb DBs anyways, so no rush


Abs: Straight Leg Raises (30s rests)

12, 12, 12, 12, 12, 12, 12

notes: nice and slow and controlled, but my low back was tired after rows, so I kept my hands under the small of my back.


DB Hammer Curls (30s rests)

40s x 10
40s x 12
40s x 8
40s x 7
40s x 6
40s x 8
40s x 8

notes: upped the rest from last week. On sets 6 and 7, I allowed myself to put some English into it so I could burn out whatever fibers I had left.


cardio 15 min LISS elliptical, heavy resistance

And then back to work.

[JSClen]

pics!

From my OHP on Monday




Look what came in the mail today from Blue Star and Gym God!



I sure could have used this chit when I was studying for my French test (I got the score I needed to keep my job, by the way, lol)

I will be putting it to use shortly though, I will be applying to get promoted next week! And I have an ****-disturber employee to deal with, but I will not let that occupy my mind right now

[wishiwasdivin]

Hope you and your family have a Happy Thanksgiving

[JSClen]

Hope you and your family have a Happy Thanksgiving

aw, thank you! BUT

- Canadian, thus Thanksgiving was last month, and,
- my family is scattered around the country, and,
- all of my family in a room together sounds like a terrifying prospect

So... I think factoring all that in... I will be squatting and deadlifting tomorrow, and having a great day

[JSClen]

nope, worked late instead, no liftin today. maybe tomorrowz?

hope all of my American friends had a lovely Thanksgiving

[Gym God]

pics!

From my OHP on Monday




Look what came in the mail today from Blue Star and Gym God!



I sure could have used this chit when I was studying for my French test (I got the score I needed to keep my job, by the way, lol)

I will be putting it to use shortly though, I will be applying to get promoted next week! And I have an ****-disturber employee to deal with, but I will not let that occupy my mind right now

Cool!

I take 2 capsules every morning just to start my day.... my spark plugs.

[JSClen]

Cool!

I take 2 capsules every morning just to start my day.... my spark plugs.

I tried them post-AM workout today at work! Actually, now that I think about it, day went by pretty smooth

[JSClen]

I was feeling salty today, so I did 2 workouts: one in the AM, one in the PM

Was in the office gym by 7:30, ready to go.


pre-workout: Pre-Jym, White Pump, 2 caps MT Betaine Nitrate, 2 caps Amentomax



Week 24/27 OHP - AM Workout

OHP (no rest b/w sets, cleaned cambered bar from floor to start each set)

60 x 5 Superset with Over & Backs w light band
75 x 5 / Over&Backs
85 x 5 / Over&Backs

110 x 5 / Superset with Free Cable Pulldowns 115 x 5
125 x 3 / 115 x 5

140 x 10 (stopped supersets, increased rest to 2 min, elbow sleeves came on)

150 x 1
165 x 1
180 x 1 Weight PR!!

notes: Another small breakthrough on the strict press, yay!!!


Bench Press (no rest b/w sets)

bar x 10
95 x 5
115 x 3
135 x 1
160 x 1
185 x 1 (increased rest to 30 seconds, elbow sleeves came on)

200 x 1
200 x 1
200 x 1
200 x 1
200 x 1


notes: After that, headed back to my desk to do some work.

As part of my post-workout breakfast, I popped 2 Elevate.

The day went by pretty cool actually! I juggled a ****-disturber employee, a constantly overflowing email inbox, an absent boss, a Movember finals contest... gotta say the day was pretty smooth. Will need more data to confirm if it was the Elevate... or the Friday



24/27 Squats - PM Workout

pre-workout: a can of Bang

High Bar Squats(SBDs and Romaleos on, 30s rest b/w sets at the start)

135 x 5 (narrowstance, aim for ATG)
165 x 5 (narrow, ATG)
205 x 5 (switched to medium stance and aimed for parallel, increased rest to 60-90 s)
250 x 5 (belt came on)
280 x 3
315 x 5

notes: We had gotten started late and I was pretty squeezed for time, so no Joker sets.


Deadlifts (barefoot, 30s rest at start)

160 x 5 (conventional grip)
200 x 3
235 x 3
275 x 1
315 x 1 (belt on, switched to crossgrip)
355 x 1 (rest increased to 60s)
395 x 1
395 x 1
395 x 1
395 x 1
395 x 1


notes: And that was that! Headed home. 2 solid workouts today, and an OHP PR! Not a bad day

[JSClen]

Another thing... my trainer sat down with me... and advised of my fat-assedness.

It is time to cut, no more horsing around.

Since I am cutting, I may as well reset my weights as I build back up.

Since I am resetting my weights... I may as well start a new program! Will be hard to get through the last 3 weeks of 5/3/1 Boring But Big 27 Week Challenge while I am in a deficit.

I have given it some thought, and would like to try Izzy Narvaez' program PNP3 (Powerlifting Novice Protocol 3)

You guys heard of it? Its on powerliftingtowin.com

Anyhoo, let me know if I am making a huge mistake, lol. Otherwise it begins Sunday! Sorry 5/3/1! Back into the toolbelt you go.