adamjohn32's 2012 Contest Prep Journal

[adamjohn32]

Awesome thanks Adam, I tried making one of pumpkin and chocolate did not turn out so great

follow the instructions, super simple, hard to screw up, tastes very good.

In for the Cheesecake recipe!!!

http://recipes.sparkpeople.com/recip...recipe=1709455

already posted it up dude!

[adamjohn32]

November 29, 2012

Training

Juggernaut 8's Wave/Week 3/OHP & HIIT

working sets only

OHP
70x5, 80x3, 95x2, 100x1, 110x9

Bent Over BB Row
225x6 @ 9, 215x6 @ 8.5 (3 sets), 215x6 @ 9

Flat DB Press
85x5 @ 9, 80x6 @ 8.5 (3 sets), 80x8 @ 9

HS MTS Front Lat Pulldown
100x15 @ 8.5, 110x12 @ 8.5, 115x12 @ 8.5, 120x10 @ 9

Decline Skull Crushers
90x8, +3,+3,+3,+3

Precor Elliptical
5 minute warmup
6 intervals (30 seconds all out, 2 minutes easy)
5 minute cooldown

Weight

197.3

Nutrition ( P / CHO / Fat / Fiber )

255.8 / 199.4 / 56.3 / 60.7

Notes

Got my workout done in the AM yesterday before work. Was a pretty good workout, actually felt pretty good working out first thing. Was pretty tired later in the day though, but I think if I kept consistent with working out earlier I'd adjust in a few days. Might be taking this approach once I move to Tampa b/c (1) I heard my new gym gets pretty crowded at night and (2) it would free up my evenings to spend more time with my wife.

Hoping to hit deadlifts later with Paul, maybe capture my all-out set on video if we can

[fltallpaul]

Nice work on the OHP. We will be filming tonight for sure. Not sure how many more opportunities we will have once you move...must not cry...

[red_cat]

Love doing workouts in the morning. That way once your day is done, it's done. Period.

Looking forward to the video! Hardcore deadlifts FTW!!!!!!!!

[Emekaokammor]

follow the instructions, super simple, hard to screw up, tastes very good.





already posted it up dude!

Hey Adam, when did you add in the protein powder and what kind did you use?

[AustrianOakJr]

How you likin the Juggernaut? Looks like you are several workouts ahead of me.......im starting the 8's wave on Wed. One more deload session tonight. What do you think of the prescribed deloads? They seemed a bit over the top candy ass to me. I added significant poundage to the deload numbers and still felt like it was too light of a deload.

[adamjohn32]

November 30, 2012

Training

Juggernaut 8's Wave/Week 3/Deadlifts

working sets only

Deadlifts
205x5, 245x3, 275x2, 310x1, 330x12

Front Squats
195x4 @ 9, 185x4x3 @ 8.5, 185x4 @ 9

Speed Squats
185x3 (8 sets)

Seated Calf Raise
Myo-reps @ 205

Leg Extensions
Myo-Reps @ 180

Weight

?

Nutrition ( P / CHO / Fat / Fiber )

311 / 273 / 77 / 43

Notes

Last workout in Orlando for a while probably, good night with Paul and also got a chance to chat with Rob. Will miss training with those dudes

Deadlifts felt pretty good, could have got more but my grip started to go.

December 1, 2012

Training

Juggernaut 8's Wave/Week 3/BB Day

5 working sets chest
3 working sets horizontal row
3 working sets vertical row
3 super sets db laterals/shrugs
6 super sets for bi's/tri's

Weight

?

Nutrition ( P / CHO / Fat / Fiber )

?

Notes

Got a quick pump workout in last Saturday before finishing the final stages of my move to Tampa

December 3, 2012

Training

Juggernaut 8's Wave/Week 4/Bench & HIIT

working sets only

Bench
100x5, 120x5, 145x5

Chin-ups
+40x5 @ 9, +35x5 @ 8.5, +35x6 @ 9

DB Shoulder Press
70x4 @ 9.5, 65x4 @ 9, 60x4 @ 8.5x2, 60x4 @ 9

HS Iso Row
4 sets of 12

BFR HS Preacher Curls
2 clusters w/ 45lbs

Precor Elliptical
5 minute warmup
10 intervals (30 seconds all out, 2 minutes easy)
5 minute cooldown

Weight

?

Nutrition ( P / CHO / Fat / Fiber )

250 / 202 / 55 / 37

Notes

First day at the new job and first time training at Powerhouse in the evening. It was a little crowded, but nothing too bad. Was able to use the plate-loaded HS Iso Row which is an awesome machine. Hopefully my back will grow b/c of it

December 4, 2012

Training

Juggernaut 8's Wave/Week 4/Squat & GPP

working sets only

Squats
135x5, 165x5, 200x5

Rack Pulls
355x5 @ 9, 335x5x3 @8.5, 335x8 @ 9.5

Deficit Deads
225x3 (8 sets)

Standing Calf Raise
240x15, +8,+8,+8

GHR (on a GHR machine!)
BWx6, x8, x8

Tire Flips / Sledgehammer work
5 sets of:
20 tire flips (down and back an incline ramp)
15 sledgehammer tire hits with L and R side

Weight

?

Nutrition ( P / CHO / Fat / Fiber )

258 / 204 / 57 / 50

Notes

Good night in the gym. Currently, per the program, deloading all the TJM lifts so nothing really exciting last night, other than the fact I was able to use an actual GHR machine

Nice work on the OHP. We will be filming tonight for sure. Not sure how many more opportunities we will have once you move...must not cry...

We'll get plenty of epic workouts in together now that we're both training in epic gyms!

Love doing workouts in the morning. That way once your day is done, it's done. Period.

Looking forward to the video! Hardcore deadlifts FTW!!!!!!!!

Yup, haven't completely switched yet but I'm thinking of doing it. Seemed to be more fresh as well since it's not the end of a long work day.

Hey Adam, when did you add in the protein powder and what kind did you use?

I mix in the protein last. I use De Novo MPS Pure

How you likin the Juggernaut? Looks like you are several workouts ahead of me.......im starting the 8's wave on Wed. One more deload session tonight. What do you think of the prescribed deloads? They seemed a bit over the top candy ass to me. I added significant poundage to the deload numbers and still felt like it was too light of a deload.

I'm liking it so far. The deloads kind of suck, but they actually worked out great for me this time since I just got finished with my stressful move to Tampa and I needed a little bit of a break from going all out in the gym. I think they will help if you look at the big picture.

[jpfaherty]

How you likin the Juggernaut? Looks like you are several workouts ahead of me.......im starting the 8's wave on Wed. One more deload session tonight. What do you think of the prescribed deloads? They seemed a bit over the top candy ass to me. I added significant poundage to the deload numbers and still felt like it was too light of a deload.

I'm liking it so far. The deloads kind of suck, but they actually worked out great for me this time since I just got finished with my stressful move to Tampa and I needed a little bit of a break from going all out in the gym. I think they will help if you look at the big picture.

In my first go around I skipped the deload 1 of the 4 times and didn't feel that it negatively affected me at all. I skipped it between the 3's and 1's wave where volume was down, but I think you can easily do back to back waves if you feel like it.

[FrmrHoss]

Yeah, I think don't be afraid to deviate from the program if you feel like you don't need it or progress is really moving along. That's probably my best takeaway from 5/3/1 and Juggernaut.

[adamjohn32]

In my first go around I skipped the deload 1 of the 4 times and didn't feel that it negatively affected me at all. I skipped it between the 3's and 1's wave where volume was down, but I think you can easily do back to back waves if you feel like it.

Yeah, I think don't be afraid to deviate from the program if you feel like you don't need it or progress is really moving along. That's probably my best takeaway from 5/3/1 and Juggernaut.

I used the juggernaut lift as a kind of warm-up for the workouts this week and kept the intensity up or added volume to the accessory lifts. I'm basically trying to listen to my body within the structure of the RPE sets. It is pretty nice this week though as my life has been pretty hectic regarding my new job and the fact I'm still unpacking tons of stuff after my move. Looking forward to upping the rep ranges for the accessory work next week (8-10) while I move into the 5 rep range on my juggernaut lifts. Time to start making those gainz!

[FrmrHoss]

Dem noob gains?

[NaturalPursuit]

HUGE update! Doing great job on those workouts!!! I didnt realize the deloads were built into jugg...I really gotta read up on that program lol

[Ccm644]

Nice update

Im sure your be training with Paul before you know it

Sledgehammer work sounds a good way to workout and have fun

Thanks for the cheesecake recipe worked well

[robertfah]

Good to see you got settled in and was able to hit the gym as well. Hopefully 90% of your stresses went away and now you've got 4 months to get ready for the Beau Moore Classic It's in yer backyard now....no excuses

[adamjohn32]

December 5, 2012

Training

HIIT

LifeFitness Recumbent Bike
Level 12
5 minute warmup
5 intervals (30 seconds all out, 3:30 easy)
5 minute cooldown

Weight

?

Nutrition ( P / CHO / Fat / Fiber )

250.0 / 202.1 / 55.4 / 34.7

Notes

Just did a bout of HIIT, was trying to use a new spin-type bike at the gym but couldn't get it working so I just settled on using the recumbent bike.

Dem noob gains?

That's what it's feeling like, my strength is still down a bunch from before prep. Hope it comes back soon.

HUGE update! Doing great job on those workouts!!! I didnt realize the deloads were built into jugg...I really gotta read up on that program lol

It's another great one like 5/3/1, PHAT, or many others where there's some core principles/lifts and the accessory stuff you can adjust based on your goals. PM me and I'll send you some reading materials.

Nice update

Im sure your be training with Paul before you know it

Sledgehammer work sounds a good way to workout and have fun

Thanks for the cheesecake recipe worked well

Thanks, and you just reminded me to make another cheesecake this weekend

Good to see you got settled in and was able to hit the gym as well. Hopefully 90% of your stresses went away and now you've got 4 months to get ready for the Beau Moore Classic It's in yer backyard now....no excuses

I'm planning on doing it. Hoping my strength will be back up and some PR's will be set!

[Emekaokammor]

Good to see you got settled in and was able to hit the gym as well. Hopefully 90% of your stresses went away and now you've got 4 months to get ready for the Beau Moore Classic It's in yer backyard now....no excuses

When is this event that you speak of???

[adamjohn32]

December 6, 2012

Training

Juggernaut 8's Wave/Week 4/OHP & HIIT

OHP
55x5, 75x5, 85x5

BB Bent Over Row
255x5 @ 9, 245x5 @ 8, 245x5 @ 8.5, 225x8 @ 8, 185x12 @ 9

Flat DB Press
85x5 @ 9, 80x6 @ 8.5, 80x6 @ 8.5, 80x8 @ 9 drop 55x8 @ 9

Close Grip Lat Pulldown
120x15 @ 8, 140x15 @ 8, 160x12 @ 8.5, 180x10 @ 9 drop 140x8 @ 9

Machine Tricep Extensions
100x12, +8, +8, +8

Precor Elliptical, level 10/incline 6
5 minute warmup
5 intervals @ 30 seconds all out, 3:30 easy
5 minute cooldown

Weight

192.9

Nutrition ( P / CHO / Fat / Fiber )

250.8 / 218.3 / 57.7 / 37.8

Notes

Quick night in the gym. One more deload workout today and then the 5's wave begins. Will be moving accessory work more in the hypertrophy rep range while the juggernaut sets go more into the power rep range.

Weight is finally back down, seems to be stabilizing, and my body comp is returning to a somewhat normal state (no more bloat). I'll be cutting back on the cardio now and hopefully adding calories back in each week. Time to get this reverse started the right way

When is this event that you speak of???

I think it's sometime in March over in Tampa. I'll be sure to let you know when I find out the details. Would be a fun day!

[jpfaherty]

250.8 / 218.3 / 57.7 / 37.8

Notes

Quick night in the gym. One more deload workout today and then the 5's wave begins. Will be moving accessory work more in the hypertrophy rep range while the juggernaut sets go more into the power rep range.

Weight is finally back down, seems to be stabilizing, and my body comp is returning to a somewhat normal state (no more bloat). I'll be cutting back on the cardio now and hopefully adding calories back in each week. Time to get this reverse started the right way



I think it's sometime in March over in Tampa. I'll be sure to let you know when I find out the details. Would be a fun day!

Ah, the dreaded deload is coming to an end! 5's is where sh*t gets real!

Bloat is finally gone too huh? It'll be nice to lose some of that cardio for sure. I need to reintroduce some cardio I think. I'm so out of shape (cardiovascular wise).

[Emekaokammor]

December 6, 2012

Training

Juggernaut 8's Wave/Week 4/OHP & HIIT

OHP
55x5, 75x5, 85x5

BB Bent Over Row
255x5 @ 9, 245x5 @ 8, 245x5 @ 8.5, 225x8 @ 8, 185x12 @ 9

Flat DB Press
85x5 @ 9, 80x6 @ 8.5, 80x6 @ 8.5, 80x8 @ 9 drop 55x8 @ 9

Close Grip Lat Pulldown
120x15 @ 8, 140x15 @ 8, 160x12 @ 8.5, 180x10 @ 9 drop 140x8 @ 9

Machine Tricep Extensions
100x12, +8, +8, +8

Precor Elliptical, level 10/incline 6
5 minute warmup
5 intervals @ 30 seconds all out, 3:30 easy
5 minute cooldown

Weight

192.9

Nutrition ( P / CHO / Fat / Fiber )

250.8 / 218.3 / 57.7 / 37.8

Notes

Quick night in the gym. One more deload workout today and then the 5's wave begins. Will be moving accessory work more in the hypertrophy rep range while the juggernaut sets go more into the power rep range.

Weight is finally back down, seems to be stabilizing, and my body comp is returning to a somewhat normal state (no more bloat). I'll be cutting back on the cardio now and hopefully adding calories back in each week. Time to get this reverse started the right way



I think it's sometime in March over in Tampa. I'll be sure to let you know when I find out the details. Would be a fun day!

Ok cool. I've been talking to Rob about PLing.

[adamjohn32]

December 7, 2012

Training

Juggernaut 8's Wave/Week 4/Deadlifts & HIIT

Deadlifts
165x5, 205x5, 245x5

Front Squats
195x4 @ 9, 185x4 @ 8.5, 185x4 @ 8.5, 185x5 @ 9

Speed Squats
185x3x8

Seated Calf Raise
180x10, +5,+5,+5,+5

Leg Extensions
1 BFR set

Battle Ropes
5 minute light jump rope
5 intervals @ 30 seconds all out, 1:30 bodyweight movements
5 minute light jump rope

Weight

191.7

Nutrition ( P / CHO / Fat / Fiber )

255.57 / 219.51 / 57.6 / 42.7 (plus some holiday snacks I had at the office...)

Notes

Deadlifts were easy, pushed myself a bit on the front squats. I think once I get used to the choking feeling of the bar on my throat I'll be able to push the weight a bit more. Battle ropes were pretty fun

Ah, the dreaded deload is coming to an end! 5's is where sh*t gets real!

Bloat is finally gone too huh? It'll be nice to lose some of that cardio for sure. I need to reintroduce some cardio I think. I'm so out of shape (cardiovascular wise).

Some bloat might be back after all the goodies I had at the office. New job is for a pretty small marketing firm, but they seem to treat their employee's right when it comes to catering food, so many good things at the office yesterday, couldn't resist

Ok cool. I've been talking to Rob about PLing.

Would be awesome to unit Team Norton, Pro Physique, and Simple Fitness

[fltallpaul]

Damn...almost at contest weight. That's amazing. I have been fighting to stay within range of my goal weight while you could get on stage again lol.

Keep it up. I am sure now that things are settled you will have a bit more consistency in your daily routine!

[FrmrHoss]

Any of your FL bros doing this meet?

http://www.powerliftingwatch.com/fil...ers%20Meet.pdf

[fltallpaul]

Layne Norton....

Any of your FL bros doing this meet?

http://www.powerliftingwatch.com/fil...ers%20Meet.pdf

[demonwareltd]

Layne Norton....

Sweet.

[adamjohn32]

December 8, 2012

Training

Juggernaut 8's Wave/Week 4/BB-ing

5 sets HS Incline Press
3 sets HS Iso Row
3 sets supinated lat pulldown
3 sets Shrugs SS DB side laterals
3 sets decline skulls SS DB curls
1 machine triceps extension myo-reps set
1 HS preacher curl myo-reps set

Weight

?

Nutrition ( P / CHO / Fat / Fiber )

tracked most of the day, but lost track at dinner

Notes

Good pump workout on Saturday. Slipped a bit with my reverse again over the weekend again. My niece had her first b-day party and I didn't really track anything mostly for Saturday and Sunday, and I definitely ate way too much. But I was enjoying myself and had a fun time. Gonna be avoiding the scale until later this week lol. I'll just through in a little extra cardio earlier this week and see where I settle come Thursday.

Damn...almost at contest weight. That's amazing. I have been fighting to stay within range of my goal weight while you could get on stage again lol.

Keep it up. I am sure now that things are settled you will have a bit more consistency in your daily routine!

Yeah, was doing pretty good until this weekend. Had some great italian food yesterday that's for sure

Any of your FL bros doing this meet?

http://www.powerliftingwatch.com/fil...ers%20Meet.pdf

Layne Norton....

Sweet.

I hoping to attend, but won't be participating due to my strength being piss poor ATM

[Emekaokammor]

December 7, 2012

Training

Juggernaut 8's Wave/Week 4/Deadlifts & HIIT

Deadlifts
165x5, 205x5, 245x5

Front Squats
195x4 @ 9, 185x4 @ 8.5, 185x4 @ 8.5, 185x5 @ 9

Speed Squats
185x3x8

Seated Calf Raise
180x10, +5,+5,+5,+5

Leg Extensions
1 BFR set

Battle Ropes
5 minute light jump rope
5 intervals @ 30 seconds all out, 1:30 bodyweight movements
5 minute light jump rope

Weight

191.7

Nutrition ( P / CHO / Fat / Fiber )

255.57 / 219.51 / 57.6 / 42.7 (plus some holiday snacks I had at the office...)

Notes

Deadlifts were easy, pushed myself a bit on the front squats. I think once I get used to the choking feeling of the bar on my throat I'll be able to push the weight a bit more. Battle ropes were pretty fun



Some bloat might be back after all the goodies I had at the office. New job is for a pretty small marketing firm, but they seem to treat their employee's right when it comes to catering food, so many good things at the office yesterday, couldn't resist



Would be awesome to unit Team Norton, Pro Physique, and Simple Fitness

Awesomness in full effect!

Any of your FL bros doing this meet?

http://www.powerliftingwatch.com/fil...ers%20Meet.pdf

too early for me.

[NaturalPursuit]

glad to hear your enjoyed yourself at the party! Post contest is great time to spend with family...and EAT!

[FrmrHoss]

I hear ya. I'm going skiing in Feb but wanted to get another meet under my belt before the one in April and thought if there may be a big turnout I'd consider making the trek down there.

[demonwareltd]

Your reverse sounds like its going a lot like mine

Especially that post about tracking macros till dinner then losing track. It's easy to eat regimented healthy meals during the work day, isn't it? Oh well, life is nothing without enjoying food from time to time. Besides, contest prep would be too simple if we had no fat to lose!

[adamjohn32]

[QUOTE=adamjohn32;991777553]December 10, 2012

Training

Juggernaut 5's Wave/Week 1/Bench

Bench
180x5 (6 sets)

Chin-ups
35x6 @ 9, 30x6 @ 8.5, 30x6 @ 8.5, 30x6 @ 9

DB Shoulder Press
70x5 @ 9.5, 60x6 @ 8 , 60x6 @ 8.5, 60x8 @ 9

Low Cable Row
100x15, 120x15, 140x15, 160x10 drop 120x10

HS Preacher Curl
80x12, +6,+5,+4,+4,+3

Weight

?

Nutrition ( P / CHO / Fat / Fiber )

250 / 209 / 58 / 34

Notes

Diet was on point, training was on point. Not much more to say other than my pressing felt pretty good last night. 180 felt light actually on the bench

glad to hear your enjoyed yourself at the party! Post contest is great time to spend with family...and EAT!

Yup, I'm not planning on stepping on stage for at least a few years so I just gotta get the notion of staying super lean out of my head. Gotta get bigger, and the only way to do that is eat more

I hear ya. I'm going skiing in Feb but wanted to get another meet under my belt before the one in April and thought if there may be a big turnout I'd consider making the trek down there.

I'll be there in attendance, just not participating. It's a pretty big meet though, and the people who run it are awesome.

Your reverse sounds like its going a lot like mine

Especially that post about tracking macros till dinner then losing track. It's easy to eat regimented healthy meals during the work day, isn't it? Oh well, life is nothing without enjoying food from time to time. Besides, contest prep would be too simple if we had no fat to lose!

For me it's mainly been triggered when I go for long periods without food. There were some circumstances that didn't let me eat for like 6-7 hours between meals. By that time I'm so hungry I don't care about tracking anything lol. If I can keep my meals spaced around 4-5 hours, then it's much easier for me to eat food in moderation. I just need to learn to keep some snacks on me if I'm gonna be busy or out so I don't get to the point where I'm starving.