PDA

View Full Version : the journal of jes



jlehm9
04-12-2008, 03:20 PM
i have been lifting for about a year now. I just exhausted the 5x5 routine and entered my first powerlifting meet. with recomendation from my boyfriend, noah, i am going to see if i can get anything out of the "starting strength" routine. however, i am not going to be drinking a gallon of whole milk a day, as recommended, because im not interested in gaining weight. i want to stay small and get really strong. i am currently about 118 lbs and 5'2. i competed in the 114 weight class, which is where i would like to stay. i still have some fat to get rid of- i have been eating very clean, bland food and it is working. My goal is to have a raw record. best lifts so far-

Deadlift- 285 (my favorite lift)
Bench- 125 (i feel this is my worst lift, it never goes up)
Squat- havent maxed out lately but it must be around 200

Day 1 of Starting Strength (wed, apr 9)>

squat:
130 x 5,5,5

mp:
65 x 5,5,5

deadlift (conventional):
210 x 5


Day 2 (fri, apr 11)>

squat:
135 x 5,5,5

bench:
95 x 5,5,5

back extentions:
bw x 10,10,10,10,10

chinups:
bw x 8,6,6

noahfor123
04-12-2008, 10:12 PM
good luck with your training:thumbup:

jlehm9
04-14-2008, 08:59 PM
day 3 (mon, apr 14)>

squat:
140 x 5,5,5

mp:
70 x 5,5,5

deadlift (conventional):
220 x 5

all the lifts today were easier than wednesday's

jlehm9
04-16-2008, 06:10 PM
day 4 (wed, apr 16)>

squat:
145 x 5,5,5

bench:
100 x 5,5,5

back ext:
2.5 x 10,10,10,10,10

pullups:
bw x 9,8,8

everything was pretty easy again today. especially bench press

jlehm9
04-18-2008, 09:03 PM
day 5 (fri, apr 18)>

squat:
150 x 5,5,5

mp:
72 x 5,5,5 [very hard]

deadlift (conventional)
230 x 5

jlehm9
04-21-2008, 06:48 PM
day 6 (april 21)>

squat:
155 x 5,5,5 [hard]

bench:
105 x 5,5,5 [very easy]

hypers:
5 x 10,10,10,10,10

pullups:
bw x 11,8,7

jlehm9
04-23-2008, 07:41 PM
day 7 (april 23)>

squat:
160 x 5,5,5

mp:
72.5 x 5,5,5

deadlift (conventional):
240 x 5

jlehm9
04-25-2008, 07:45 PM
day 8 (april 25)>

squat:
162.5 x 5,5,5
ryan helped me alter my form and now i feel really strong on squats. a narrower stance is taking much pressure from my hips and i bet i could do 170 monday!

bench:
112 x 5,5,5

i was supposed to do 110, but for some reason i felt really strong on bench today, so i went for 112 and got it! on april 7 (the monday before i decided to start this routine) i tried to get 110 for 5 and couldnt- even for one set. i think i got it up like 3x, so this is a huge improvement.

hypers:
10 x 10,10,10,10,10

chinups: (i have been calling them pullups, but this whole time what i mean is palms to me)
bw x 11,7,6

jlehm9
04-25-2008, 07:52 PM
day 8 (april 25)>

squat:
162.5 x 5,5,5
ryan helped me alter my form and now i feel really strong on squats. a narrower stance is taking much pressure from my hips and i bet i could do 170 monday!

bench:
112 x 5,5,5

i was supposed to do 110, but for some reason i felt really strong on bench today, so i went for 112 and got it! on april 7 (the monday before i decided to start this routine) i tried to get 110 for 5 and couldnt- even for one set. i think i got it up like 3x, so this is a huge improvement.

hypers:
10 x 10,10,10,10,10

chinups: (i have been calling them pullups, but this whole time what i mean is palms to me)
bw x 11,7,6

LynxFaceKilla
04-28-2008, 05:25 AM
Nice work, homie.

jlehm9
04-28-2008, 06:36 PM
thanks facekilla!

day 9 (april 28)>

squats:
167.5 x 5,5,5

mp:
75 x 5,5,5

deadlift (conventional):
245 x 5

+some ab and calf stuff
everything was very easy today, i feel strong!

thewicked
04-28-2008, 06:57 PM
haha awesome numbers in here especially for someone your size! FANTASTIC WORK!

and on the deadlift being your favorite lift.. you're not my e-hero HAHA

LynxFaceKilla
04-29-2008, 06:28 AM
thanks facekilla!

day 9 (april 28)>

squats:
167.5 x 5,5,5

mp:
75 x 5,5,5

deadlift (conventional):
245 x 5

+some ab and calf stuff
everything was very easy today, i feel strong!

Your squats looked super strong yesterday!

johnnytang24
04-29-2008, 09:22 PM
I thought 'Jes' was pronounced /dʒɛ'z̩/ and not /dʒɛs/. Of course, I used to think your name was Laura. So what the hell do I know.

I'm just glad you got Ryan to help you with your form

jlehm9
04-30-2008, 05:49 PM
haha awesome numbers in here especially for someone your size! FANTASTIC WORK!

and on the deadlift being your favorite lift.. you're not my e-hero HAHA

thanks alot, im working pretty hard. what do you mean not my e-hero?

and also thanks facekilla (i love that name, even tho i dont know what it means)

whatever you typed up there mr. tang just showed up as boxes and // for me.
but yeah, ryan helped me alot. squats are so hard no matter what though. i am still learning. really, what i should probably be doing is just getting my form right before going up in weight... but i just cant stop putting the weights on!

day 10 (april 10)>

squats:
172.5 x 5,5,5 <--- today i forgot how to squat for the 1st set, but the last one was good

bench:
115 x 5,5,5 <---felt really strong (my 1rm has got to be more than 125 now)

hypers:
12 x 10,10,10,10,10

chinups:
bw x 10,7,6 <--- why are these never consistent?

LynxFaceKilla
05-01-2008, 08:48 AM
I agree about your bench. Are you set to try and max out anytime soon?

I have no idea what the facekilla is about. I just know there was this ugly girl in college who looked like a horse, so people called her "horsefacekilla." The people at my old gym used to say I reminded them of a lynx, so.... :)

jlehm9
05-01-2008, 03:15 PM
no i will be doing this routine until i am no longer making gains... then, who knows? hopefully it will be a long time before my progress stalls.

jlehm9
05-02-2008, 04:58 PM
day 11 (may 2)>

squat:
175 x 5,5,5 <--- just having this on my back hurts

mp:
77.5 x 5,5,5

deadlift (conventional):
250 x 5

i am in pain from today's workout. it feels great.

jlehm9
05-06-2008, 09:30 AM
day 12 (may 5)>

squat:
177.5 x 5,5,5

bench:
117.5 x 5,5,5 <-- some of these were in slow motion, but the most i have ever lifted for 5! and i did it 3x!

hypers:
15 x 10,10,10,10,10

chinups:
bw x 10,7,7

this routine is so hard. i am always sore now. it is awesome.

jlehm9
05-07-2008, 07:49 PM
day 13 (may 7)>

squat:
180 x 5,5,5

mp:
78.75 x 5,5,5

deadlift (conventional):
255 x 5 <--- really hard, rounded back

jlehm9
05-13-2008, 02:30 PM
i missed the gym on friday because i was sick (as in puking until the sun came up sat morning).

day 14 (may 12)>

squat:
182.5 x 5,5,5

bench:
118.75 x 4,4,4 -->was going for 5,5,5. i'll try it again though

hypers:
15 x 10,10,10,10,10

pullups:
bw x 11,7,8

lil' power
05-13-2008, 03:19 PM
Glad you're feeling better.

jlehm9
05-16-2008, 09:32 AM
thanks.
day 15 (may 14)>

squat:
185 x 3,3,3 --->first time ive ever failed on squats, but its ok because 185 was my 1rm last time i maxed out, so im still happy. ill try it again on fri

mp:
80 x 5,5,5 --->i couldnt lift this weight for one rep when i started this routine like 35 days ago

deadlift (conventional):
260 x 3 --->at least almost all my lifts are stalling at once

maybe im not eating enough or maybe i need to move on to an intermediate routine.

i am going to try all the lifts i missed at least once more before changing my routine.

jlehm9
05-19-2008, 09:23 AM
day 16 (may 16)>

squat:
185 x 5,5,5 --> my goal was to be able to do this with this routine

bench:
118.75 x 4,4,3 -->looks like i am unable to recover. my goal was to get up tp 125 with this routine. oh well.

hypers:
17.5 x 10,10,10,10,10

pullups:
bw x 10,7,7

jlehm9
05-20-2008, 09:38 AM
day 17 (may 19)>

today is my deload. i will be starting a new routine, the texas method.

squat:
157.5 x 5,5,5

mp:
67.5 x 5,5,5

deadlift (sumo):
135 x 8,8

jlehm9
06-09-2008, 01:33 PM
i havent been posting but i started the texas method. i started out with low weights and here is where i am now:

monday (jun2):
squat 165 x 5,5,5,5,5
mp 72 x 5,5,5,5,5
speed dl 135 x ten singles

wednesday (jun4):
squat 132 x 5,5
bench 85 x 5,5
ghr 5,5,5
chinups bw x 10,7,7

missed the gym on fri bc of no sleep

saturday (jun7):
squat 185 x 3
push press 90 x 3
dl 250 x 3

killxswitch
06-09-2008, 01:45 PM
285 DL PR is awesome for someone your size. Squats are great too. Keep up the hard work.

jlehm9
06-20-2008, 05:33 PM
285 DL PR is awesome for someone your size. Squats are great too. Keep up the hard work.

Thanks a lot

monday (jun16):
squat 170 x 5,5,5,5,5
bench 107 x 5,5,5,5,5
speed dl 145 x ten singles

wednesday (jun18):
squat 135 x 5,5
mp 57.5 x 5,5
ghr 10,10,10
chinups bw x 10,7,7


friday (jun20):
squat 195 x 3
bench 125 x 3:strong:
dl 255 x 3

jlehm9
06-27-2008, 06:29 PM
monday (jun23):
squat 172.5 x 5,5,5,5,5
mp 75 x 5,5,5,5,5
db tri ext 15 x 8,8
speed dl 145 x ten singles

wednesday (jun25):
squat 137.5 x 5,5
bench 85 x 5,5
ghr bw x 10,10,10,10,10
chinups bw x 10,10,8

friday (jun27):
squat 200 x 3
push press 100 x 3
dl 260 x 3

jlehm9
07-08-2008, 11:40 PM
monday (jun30):
squat 175 x 5,5,5,5,5
bench 110 x 5,5,5,5,5
speed dl 145 x ten singles

thursday (july3):
squat 140 x 5,5
mp 60 x 5,5
ghr bw x 15,15,15
chinups bw x 10,10,8

sunday (july6):
squat 205 x 3
bench 127.5 x 2(failed on third rep)
dl 265 x 3

jlehm9
07-13-2008, 09:01 PM
tuesday (july8):
squat 177.5 x 5,5,5,5,5
mp 77.5 x 5,5 (didn't do a third set because it was obvious i wouldn't get all the sets)
speed dl 145 x ten singles

wednesday (july10):
squat 142 x 5,5
bench 88 x 5,5
ghr bw x 15,15,15
chinups bw x 11,8,8

sunday (july6):
squat 207.5 x 2 (failed on third rep)
push press 105 x 3
dl 270 x 3