(3DMJer) John's Journey to Fall/Winter 2014 Contest Prep

[Jumpman3210]

Gotta love coming towards the end of a deload!

If you don't mind me asking, why do you feel as though you've maxed out on 5/3/1? You are still making progress with it even though it may not be as quick as when you first started (to be expected). Either way i'm sure Brad will steer you in the right direction.

Haha yup I actually enjoyed the deload

I messaged Brad a couple months ago when I told him I was stalling more than I liked to and he told me I could have just reaped all the benefit out of 5/3/1. He also suggested transitioning to a program such as PHAT, but I told him I would wait until we got in touch since I had many questions to ask about that particular program. Therefore, we believe that 5/3/1 has offered everything it could in the span of 11 cycles.

[sculpt07]

Haha yup I actually enjoyed the deload

I messaged Brad a couple months ago when I told him I was stalling more than I liked to and he told me I could have just reaped all the benefit out of 5/3/1. He also suggested transitioning to a program such as PHAT, but I told him I would wait until we got in touch since I had many questions to ask about that particular program. Therefore, we believe that 5/3/1 has offered everything it could in the span of 11 cycles.

Nice work mate! keen for updates on the new program.

[NaturalPursuit]

Awesome stuff!!! In for PHAT

[bigryan03]

Haha yup I actually enjoyed the deload

I messaged Brad a couple months ago when I told him I was stalling more than I liked to and he told me I could have just reaped all the benefit out of 5/3/1. He also suggested transitioning to a program such as PHAT, but I told him I would wait until we got in touch since I had many questions to ask about that particular program. Therefore, we believe that 5/3/1 has offered everything it could in the span of 11 cycles.

Ah I see! Well you know what you're doing. I actually got a really nice upper/lower strength/hypertrophy split from Eric which is pretty sweet. Keep us posted homie

[Jumpman3210]

Bodyweight: 147 LBS :/ Not sure why it's been high the last few days.

Might be last week of Wendler 5/3/1 :O

5/3/1 BBB Benchpress
1 x 5 160
1 x 5 185
1 x 5 210

FLAT DB PRESS
2x8/2x6 65

T-BAR ROW
5X5 90

CABLE PUSHDOWNS
4X6 120

CABLE FLIES
3X10 20

Today felt great going in the workout. The intensity was higher than I expected, but nonetheless I was happy with the way I performed. One guy asked me about my Team3DMJ shirt and we had a nice little talk about Ogus and Helms post-workout. That boy Matt is becoming a celebrity! 8D

Awesome stuff!!! In for PHAT

Hehe. We will see!

Nice work mate! keen for updates on the new program.

Sure thang my dude!

Ah I see! Well you know what you're doing. I actually got a really nice upper/lower strength/hypertrophy split from Eric which is pretty sweet. Keep us posted homie

I would be interested in that one day bro!

[NaturalPursuit]

awesome session! BIG weights for such a low bodyweight man!

[Jumpman3210]

Okae guys, just had a great skype session with Coach Brad We talked mini-cut, macros, and new training program.

My new macros will be the following:
6 Low Days - 65/375/160
1 High Day - 65/450/160

Cardio - 700Kcal/week

Hopefully for the next 7-9 weeks

Once I receive the new template from Coach Brad, I will be switching over to PHAT I believe. Big changes happening so fast! >_<

awesome session! BIG weights for such a low bodyweight man!

Thank you!

[mariobrochill]

Used to lurk, but sorry for tagging on late lol.
What were your macros before your mini cut?

[RHK89]

Mini-cut? Why? lol. If anyone should minicut it should be my fatass.

[bigryan03]

I can see you really getting into PHAT. It's a nice run off from 5/3/1 in that you have to use a little more auto-regulation with weights/set/reps etc.

Macros look goooooood! Glad you had a good session man

[Jumpman3210]

Yesterday's workout:

5/3/1 BBB Deadlifts
1 x 5 195
1 x 5 225
1 x 7 255
5 x 10 150

ISO LAT PULLDOWN
3x10 30

UNDERHAND BB ROWS
3x10 70

BB CURL
1x10/2x8 55

HAMMER CURL
3x10 20

I think keeping my butt lower helped me deadlift without discomfort/pain. So I guess it's looking more like a squat. Unfortunately, I found out during my 5x10s lolol

Used to lurk, but sorry for tagging on late lol.
What were your macros before your mini cut?

80/455/160

Mini-cut? Why? lol. If anyone should minicut it should be my fatass.

L0L I believe I need one. Plus, it's a nice change of pace from bulking.

I can see you really getting into PHAT. It's a nice run off from 5/3/1 in that you have to use a little more auto-regulation with weights/set/reps etc.

Macros look goooooood! Glad you had a good session man

I sure hope I do like PHAT. I really want to do the 5 days/week, but it might be hard to fit that many workout days Would want to go for a power upper/lower, rest, pull,push, legs.

[Jumpman3210]

Okay guys, less than two days left til I start the mini-cut. Got one more 5/3/1 workout tomorrow (Squats). We'll see how this goes
5/3/1 BBB OHP

1 x 5 115
1 x 5 135
1 x 2 150 TIED REPS FROM LAST CYCLE
5 x 10 90

INCLINE DB PRESS
3x8 60

CLOSE GRIP HAMMER STRENGTH TRICEP PRESS
4x8 55 per side

DIPS
3x8 45

FACE PULLS
3x10 40

Some shinanigans from last night:

[Bbeasley89]

looking thick and solid mate nice one!

I'm prepping with 3DMJ right now too - will be following your progress

[NaturalPursuit]

Great updated pic bro! Keep slayin it!

[bigryan03]

Awesome set-up, John! Your physique is really coming to life. In on mini-cut!

[Jumpman3210]

Hai guys,
I got some good/bad news that occurred just recently. First, with the bad news... I felt something pop in the lower left side of my lower back while squatting my 2nd working set. I've been feeling a lot of pain yesterday and couldn't even get out of bed. Fortunately, some of the pain has subsided, but I still do feel pain. I am really considering taking time off squats and deadlifts until I feel 100%. I'm not even sure if I can do leg presses because that movement puts pressure on my lower back.
The good news is that I started my mini-cut today I am excited to see some physical changes in the next few weeks! Coach Brad will be emailing me the new training program some time this week. Therefore, I will continue with my Wendler cycle until everything is in my hands.

looking thick and solid mate nice one!

I'm prepping with 3DMJ right now too - will be following your progress

Thank you! I'll be following your prep as well.

Great updated pic bro! Keep slayin it!

Thanks Alex!

Awesome set-up, John! Your physique is really coming to life. In on mini-cut!

Im trying to get to your level Ryan

[DarrenConroy]

I hope it's nothing serious buddy... keep your chin up and don't worry, the weights aren't going anywhere..

[RHK89]

John just take it easy. No lifting, not even on leg press. I had this something similar happen and I was stupid and continued to workout. This injury put me out for a good 6 months. I would rather be out 2 weeks than 6 months.

[Jumpman3210]

Weight: 144.3lbs

PHAT Upper Power Day
Bench Press
185 x 5,5,5 9RPE

Bent Rows
75 x 6,6,6 9RPE

One Arm Seated Rows
40 x 5,5,5 9RPE

OHP
125 x 3,3,3 9RPE

Cable Skullcrushers
110 x 6,6,6 8.5RPE

Barbell Curls
60 x 6,6,6 8RPE

First day of PHAT training and boy is it a nice change of intensity. I finally do not feel like I got ran over by a train and recovery seems to be coming a lot quicker. Overall, I felt like I did a very good job auto-regulating what weights I would use for my first day. I'm already looking forward to the next workout even though I can't squat or deadlift or even leg-press. But looking at the bright side, this program will allow me to hit calves two times per week

I hope it's nothing serious buddy... keep your chin up and don't worry, the weights aren't going anywhere..

Thanks Darren! I am a bit concerned on losing some lower body mass/fullness, but I know there is light at the end of the tunnel

John just take it easy. No lifting, not even on leg press. I had this something similar happen and I was stupid and continued to workout. This injury put me out for a good 6 months. I would rather be out 2 weeks than 6 months.

Thanks for looking out Rob. Yeah I'll need to take some time off from these lower body compounds. Hope you are doing well

[NaturalPursuit]

1st day on PHAT!!!! nice man!

[DarrenConroy]

Always a light at the end of the tunnel my friend... This is a lifestyle!

[bigryan03]

Some advice I got when I banged my hip up last year was 'let pain guide you'. Some light cardio and even some light lower body work (provided there's no pain) can actually do a lot of good by getting some blood to the area.

First day of PHAT looked VERY good. Seems like you've picked up the RPE scale quickly. Keen to see some changes during this mini-cut dude!

[lukamura]

You'll love PHAT after being for so long on 531.

[Bbeasley89]

hope the backs alright mate take it easy on it..

PHAT is a great program I loved it when I ran in for the time I did should see great results!

[Jumpman3210]

BW: 143.4LBS

Hey guys, sorry for the lack of updates this past week. I've been sick the last 4-5 days, but it seems like I'm almost at 100% now. I missed one workout (Power Lower) which has NOT happened ever since I can't even remember. Back has been feeling good, and decided to try some light deadlifts xD. One thing I am doing differently this time is being more upright on my stance, almost like a squat but not really...I hope

Upper Hypertrophy

Incline DB Press
55 x 10,10,10

T-Bar Rows
75 x 8,8,8

One Arm Lat Pulldowns
30 x 8,8,8

Side Lateral Flys
15 x 8, 10 x 10,10

Triceps Pressdowns
110 x 8,8,8

Hammer Curls
20 x 8,8,8

Cable Flies
15 x 10,10,10

Lower Hypertrophy

Deadlifts (Coach has me do heavy 3-5 rep deads on this day even though it's a hypertrophy workout)
225 x 3,3,3


Hack Squats
90 x 8,8,8

Leg Curls
30 x 12,12,12

Calf Press
200 x 8,8,8

Hanging Leg Raises
BW x 12,12,12

Cardio: 700kcal LISS via Stairmaster/Incline Treadmill

1st day on PHAT!!!! nice man!

Thanks Alex! It was fun

Always a light at the end of the tunnel my friend... This is a lifestyle!

Yezzir! I see the light

Some advice I got when I banged my hip up last year was 'let pain guide you'. Some light cardio and even some light lower body work (provided there's no pain) can actually do a lot of good by getting some blood to the area.

First day of PHAT looked VERY good. Seems like you've picked up the RPE scale quickly. Keen to see some changes during this mini-cut dude!

Thanks Ryan! Luckily my back has been healing up well. Squats and deads will still be light compared to the past

You'll love PHAT after being for so long on 531.

I hope so, thanks!

hope the backs alright mate take it easy on it..

PHAT is a great program I loved it when I ran in for the time I did should see great results!

Awsome! Did you do 4 or 5 days a week?

[Vanderdd]

I've been on phat close to a year with Jeff and through contest prep. I believe I'm going to run 5/3/1 in June. Any idea how low your mini-cut weight will be?

[Jumpman3210]

I've been on phat close to a year with Jeff and through contest prep. I believe I'm going to run 5/3/1 in June. Any idea how low your mini-cut weight will be?

Yup. Target weight is 138-139lbs

[bigryan03]

Form was impeccable so fingers crossed you can up the weight and remain pain free. I hyper workouts look like a hell of a lot of fun thats for sure!

[Bbeasley89]

I started with all 5 but the volume started pounding me after a bit so cut out the hypertrophy leg day as legs were ahead of upper body - that said if I stuck to all 5 think I would have got used to the volume.

[NaturalPursuit]

Yup. Target weight is 138-139lbs

Thats gunna be 138 lbs lbs of SHRED!