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  1. #1
    Seasoned M&S Veteran Jmama's Avatar
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    Default JMama's Training Journal

    So, my primary goal is to lift extremely heavy objects.

    I just got back from a week-long business trip, used it as mostly a deload period.
    I hurt my back a few weeks ago and had to stop squatting and deadlifting for a while, so I'm ready to start fresh.
    I'm planning on working on form this week then starting some sort of one month program next week.
    I want to make attempts at my goals that i set in the spring for the end of the year.
    I'm thinking about doing a short version of Steve's 8 week bench program or possibly a 5/3/1 Westside hybrid.
    Here are my goals for 2012:

    Squat - 335lbs currently 315, high-bar, no belt or anything
    Bench - 275lbs i put up 265 last saturday
    Deadlift - 395lbs 365 is my current best lift

    I've adjusted my grip and setup on the bench press recently, and i think I've got a good chance at 275 this year.
    I really should be able to squat 335 as long as my back doesn't flare up again.
    I haven't been training deadlifts very much, but i've adjusted my leg width and grip so maybe 395 is still possible.

    I'll start posting my workouts.

  2. #2
    Seasoned M&S Veteran Jmama's Avatar
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    Monday, Nov 19, 2012

    Bench Press - 8x95 5x135 3x165 3x185 8x200 8x200 7x200 3x200

    I didn't have much time today to do anything else, but I got in a good bench press workout.
    I've modified my grip quite a bit and I'm really focusing on my setup (Back arch, tightness, and stuff).
    I'm still getting used to it, I felt like I wore out kind of quickly.
    Last edited by Jmama; 11-21-2012 at 01:32 PM.

  3. #3
    Seasoned M&S Veteran Jmama's Avatar
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    Tuesday, Nov 20, 2012

    Squat - 8x135 5x165 3x185 3x205 3x225 3x235 5x235
    Box Squat - 5x225
    Leg Press - 8x360 6x360
    One leg curls - 6x50

    I worked on low bar squats. It was really uncomfortable. I'm not sure I'm going to stick with it. It's not clear to me that there are any benefits besides being able to lift more weight.
    I switched back to high bar to do the box squats.
    I'm not very confident in my lower back yet, so I didn't go very hard.
    I did some leg press and curls to make sure I worked my legs hard.
    Last edited by Jmama; 11-21-2012 at 01:32 PM.

  4. #4
    FEAR NO BARBELL EliteDreams's Avatar
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    Good work Jma. You can reach those goals!
    ANTI FAILURE

  5. #5
    Seasoned M&S Veteran Jmama's Avatar
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    Wednesday, Nov 21, 2012

    Bench w/ Bands - 3x65 3x95 5x115 8x135 8x135 8x135
    Deadlift - 3x225 1x275 1x315 1x315 1x225

    I got my resistance bands in the mail yesterday, so i had to try them out.
    I'm not sure how much resistance they give at the top but it feels like a ton.
    I spent some time trying to figure out how to set them up and everything.
    I put heavy dumbells under the weights and doubled up a band on each side.
    135 was not easy with those bands pulling down.

    Deadlifts were just getting used to new stance and grip, and seeing how my back responds.
    Surprisingly squats seem to be tougher on my back than deadlifts.

    I'm going to start up a routine this weekend.

  6. #6
    FEAR NO BARBELL EliteDreams's Avatar
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    Cool you doin band work! How yee form be on the lifts?
    ANTI FAILURE

  7. #7
    Seasoned M&S Veteran Jmama's Avatar
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    Quote Originally Posted by EliteDreams View Post
    Cool you doin band work! How yee form be on the lifts?
    yeah, i think my form has improved a ton. the bands are cool, it sure is hard to keep the bar steady.
    now that i've got these bands i expect i'll be benching 500lbs in no time.

  8. #8
    Seasoned M&S Veteran Jmama's Avatar
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    Saturday, Nov 24, 2012

    Bench w/ Bands - 3x65 3x95 5x115 8x3x135
    Squat w/ Bands - 8x95 5x115 5x135 6x2x155

    I tested the band strength.
    Doubled up on the bench press I'm getting 35+lbs per side at the top.
    Squats I'm getting less than 20 at the top because I didn't double them up, I don't think I should stretch them that far.

    I benched and squatted for speed today.
    I felt something in my back so i quit after six sets. I don't think speed squatting was a good idea.
    Hopefully it's not a big deal.

  9. #9
    Seasoned M&S Veteran Jmama's Avatar
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    Monday, Nov 26, 2012

    Bench Press
    warm up - 8x95 5x115 5x135 3x185
    working - 5x205 5x215 6x225
    assistance - 5x10x135

    Bent Over Rows - 5x95 5x115 5x125 5x135 5x145

    I'm going to try 5/3/1 this month. I'll probably do the 5 again next week.
    I want to finish just before christmas and go for 1RM before new years.
    I did the 5x10 at 50% of the main lift for assistance work, plus bent over rows.
    I felt pretty good about the 6x225 bench, especially after two fairly tough sets, I don't think i've ever done 6 before.
    Finishing off with 5x10 at 135 really made my chest and arms burn.

  10. #10
    Seasoned M&S Veteran Jmama's Avatar
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    Tuesday, Nov 27, 2012

    Squats
    warm up - 8x115 5x135 5x165 3x185 3x205
    working - 5x235 5x250 5x265

    Leg Press 5x10x270
    One leg Curls 3x10x60

    First 5/3/1 squat day.
    That 5x265 was really tough, I don't think I've ever done that before, but this squat workout as a whole felt like a breeze compared to the volume of the smolov program.

  11. #11
    Seasoned M&S Veteran Jmama's Avatar
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    Thursday, Nov 29, 2012

    Overhead Press - 8x45 5x65 5x95 5x115 5x125 5x125
    Bent Over Rows - 5x95 5x115 5x125 5x135 5x145
    Bench w/ Bands - 8x45 5x65 5x95 5x115 5x125 5x135 5x155

    I guess I'm going to do 5/3/1 with overhead presses, too.
    I really hate overhead pressing.
    Tomorrow, I'll try to start 5/3/1 with deadlift and i'll do some squats with bands.

  12. #12
    Frequent Poster moeheep's Avatar
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    Quote Originally Posted by Jmama View Post
    Tuesday, Nov 27, 2012


    Squats
    warm up - 8x115 5x135 5x165 3x185 3x205
    working - 5x235 5x250 5x265

    Leg Press 5x10x270
    One leg Curls 3x10x60

    First 5/3/1 squat day.
    That 5x265 was really tough, I don't think I've ever done that before, but this squat workout as a whole felt like a breeze compared to the volume of the smolov program.
    Pretty strong squat work there!
    Best Gym Lifts...doesn't matter, they don't count!

    Best Meet Lifts:
    Squat : 325
    Bench: 210
    Dead: 353
    Total: 888

    Next Meet: Sept 21. South Florida...Goal: 915 lb total

  13. #13
    FEAR NO BARBELL EliteDreams's Avatar
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    Very good work,speed sets are a different kind of animal.
    ANTI FAILURE

  14. #14
    Seasoned M&S Veteran Jmama's Avatar
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    Friday, Nov 30, 2012

    Deadlift
    warm up - 5x185 5x225 5x255
    working - 5x275 3x290 2x310 2x310

    Squat w/ Bands - 8x95 5x115 5x135 5x185 5x195 5x205

    I need to grip the bar better on my deadlifts. I thought I could do it all with an overhand grip but I'm not used to deadlifting more than three reps at a time. i starting losing it on the 290 and switched to mixed on the 310 (2 quick sets switching hands).
    Someone suggested that I use a hook grip for deadlifts, but I'm not sure I like squishing my thumbs.
    I think if i just prepare better I might be able to handle overhand grip at this weight.

    I might need to get some more bands or chains to increase the resistance on the squat bar. It doesn't feel all that much different from a regular squat with these bands.
    Last edited by Jmama; 12-03-2012 at 01:17 PM.

  15. #15
    Seasoned M&S Veteran fenrisulfr's Avatar
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    I do the same thing with grip. Nothing wrong with alternating grip. You'll never set pr's with only overhand. I don't like hook grip either.

  16. #16
    Seasoned M&S Veteran Jmama's Avatar
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    Monday, Dec 3, 2012

    Bench Press
    warm up - 8x95 5x115 5x135 3x185
    working - 5x205 5x215 6x225

    Incline Bench - 5x10x105
    Bent Over Rows - 5x95 5x115 5x125 5x135 5x145

    6 reps at 225 again. Just like last week but I tried some incline bench for assistance.

  17. #17
    Seasoned M&S Veteran Jmama's Avatar
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    Tuesday, Dec 4, 2012

    Squats
    warm up - 8x115 5x135 5x165 3x185 3x205
    working - 5x235 5x250 5x265

    Box Squats
    10x135 4x10x155

    Same workout but felt easier than last week. I think I'm getting used to squatting again after that time off.
    I was going to do some leg presses for assistance work, but some kid was rotating leg presses with like three other exercises but spending most of his time sitting on the leg press machine shuffling through his music or something.
    I didn't feel like bugging him so I just did some box squats at around 50%.
    I'm glad I did more squats, I feel like I needed some more squat work.

    I tried that last set of 155 with a wide stance.
    It actually felt pretty strong for the first time trying it.
    Anyone have any opinions on wide vs not so wide stance squats?
    I might try out some more with a wide stance later this week.

  18. #18
    Seasoned M&S Veteran Jmama's Avatar
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    Thursday, Dec 6, 2012

    Overhead Press - 8x45 5x65 5x95 5x115 5x120 5x125
    Bent Over Rows - 5x95 5x115 5x125 5x135 5x145
    Bench w/ Bands - 8x45 5x65 5x95 5x115 5x135 5x155

    I wasn't in to it mentally today. I got through it.
    Didn't hang around and do any cardio or anything though.
    Last edited by Jmama; 12-07-2012 at 02:00 PM. Reason: old stuff from copy paste

  19. #19
    Frequent Poster moeheep's Avatar
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    Quote Originally Posted by Jmama View Post
    Thursday, Dec 6, 2012

    Overhead Press - 8x45 5x65 5x95 5x115 5x120 5x125
    Bent Over Rows - 5x95 5x115 5x125 5x135 5x145
    Bench w/ Bands - 8x45 5x65 5x95 5x115 5x135 5x155

    I wasn't in to it mentally today. I got through it.
    Didn't hang around and do any cardio or anything though.

    I guess I'm going to do 5/3/1 with overhead presses, too.
    I really hate overhead pressing.
    Tomorrow, I'll try to start 5/3/1 with deadlift and i'll do some squats with bands.
    Nothing wrong with this poundage...good work.
    Best Gym Lifts...doesn't matter, they don't count!

    Best Meet Lifts:
    Squat : 325
    Bench: 210
    Dead: 353
    Total: 888

    Next Meet: Sept 21. South Florida...Goal: 915 lb total

  20. #20
    Seasoned M&S Veteran Jmama's Avatar
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    Friday, Dec 7, 2012

    Deadlift
    warmup - 5x185 5x225 3x255
    working - 5x275 5x290 5x310

    Squat with bands
    8x95 5x115 5x135 5x185 5x195 5x205

    I went with the mixed grip on all three heavy sets this time.
    No grip problems at all this time, much better workout than last week.
    Since I'm not used to doing many deadlift reps I feel like I tend to rush and not get my butt low enough after the first rep.
    I don't think I got my legs into it enough, but at least I got a good back workout.
    The band squats got me some leg work I guess.

  21. #21
    FEAR NO BARBELL EliteDreams's Avatar
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    I like that stuff real good!
    ANTI FAILURE

  22. #22
    Seasoned M&S Veteran Jmama's Avatar
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    Monday, Dec 10, 2012

    Bench Press
    warm up - 8x95 5x115 5x135 3x165 3x185
    working - 3x215 3x225 4x235
    assistance - 5x10x135

    Bent Over Rows - 5x95 5x115 5x125 5x135 5x145

    I guess 4x235 is a PR. I regret that I didn't go for a fifth, I think I may have put it up, but I was thinking the whole time that I wanted to get four and just racked it right after the fourth without thinking.

  23. #23
    FEAR NO BARBELL EliteDreams's Avatar
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    Focused! Mighty fine work,a PR is always a celebration!
    ANTI FAILURE

  24. #24
    Seasoned M&S Veteran Jmama's Avatar
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    Tuesday, Dec 11, 2012

    Squats
    warm up - 8x115 5x135 5x165 3x185 3x205 1x225
    working - 3x250 3x265 3x285
    assistance w/chains - 3x10x135

    45 degree leg press - 3x10x270

    Decent workout. The 3x285 was pretty strong but I don't know if I had a fourth in me. I picked up the biggest cheapest chains at the hardware store, but they didn't have any really thick chain. I put them on the scale and they only weigh in at 17.5lbs, which doesn't seem to make much difference on squats. If I get another set I'll get 35lbs and that might be worthwhile. I could attach my bands too. I'll figure something out.

  25. #25
    Strong Peach GaPeach's Avatar
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    Nice leg work Jmama
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

 

 

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