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About JPK

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Total Posts
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Last Activity
06-10-2014 08:48 PM
Join Date
03-03-2014
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Recent Entries

Sunday 18/05

by JPK on 05-18-2014 at 09:10 AM
High bar pause squat (to x3 @8, no drops)
60x5x2
80x5
100x3
120x3 @5
140x3 @6
160x3 @7

Called it here, easy work.

1-leg Hamstring curl
15x3

Lat pulldown
6x4 heavy

Slingshot bench
60x10
80x10
90x10 -added slingshot
100x10 @8
110x6 @6
120x5 @7

Bicep curl
10x5

s/s with

Lateral raise
10x5

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Friday 16/05

by JPK on 05-18-2014 at 09:07 AM
Squat (to 5x5 @7, 10x3 @6)
60x10x2
80x8
100x5
125x3 @6
145x5x5 @7
110x10x3 @5-6

Romanian deadlift (to x6 @8, 4-6% fatigue)
70x5
100x5
140x3
180x6 @8
180x6 @8
180x3 @9

Hamstring was sore here so called it on these.

Hamstring curl
15x5

Close-grip lat pulldown
10x5
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Wednesday 14/05

by JPK on 05-14-2014 at 10:00 AM
Deadlift from blocks (to x4 @8, 4-6% fatigue)
70x5
120x3
170x3 @6
200x2 @6
220x1 @6.5
240x4 @8
240x4 @8
230x4 @8

Left hamstring was a bit tender after these so called it early rather than doing 4 sets as intended. Still, good progress and training smart.

Squat (to 5x5 @7)
60x10x2
80x8
100x3
120x3 @6
140x5x5 @7 for all

Despite my hamstring being sore I barely felt

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Monday 12/05

by JPK on 05-12-2014 at 09:00 PM
Squat (to 5x5 @7, x10x3 @6)
60x10x2
80x8x2
100x5x2
135x5x5 @7, done in <15 mins.
110x10x3

Great work here, pain non-existent now. 140 on Wednesday.

MG Bench (to x8x5 @8)
60x5
80x5
90x8 @7
90x8 @7
90x8 @8
90x8 @8
90x8 @9

Overshot a bit here but still good.

Dumbbell incline (to x10 @8, fatigue 4-6%)
28x10
32x10 @6
36x10 @7
40x10

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Saturday 10/05

by JPK on 05-09-2014 at 11:32 PM
Bench (to 5x5 @8)
20x20
60x5
80x5
100x3
110x5 @7
110x5 @7
110x5 @8
110x5 @8
110x5 @9

Close-grip bench (to x10 @7, repeat)
80x10x5 @7

Pec deck
12x5

Lateral raise
8x10x5

High bar pause squat, no belt (to x1 @7, x3 @7)
60x5
80x5
100x3
120x3 @5 - add pause
140x3 @6
150x1 @6.5
160x1 @7
150x3 @7

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