adamjohn32's 2012 Contest Prep Journal

[fltallpaul]

Got a nice text from Adam at 6am. He was already done squatting...i was brushing my teeth. Early to bed early to rise!

[adamjohn32]

chalk makes ALL the difference! And hey...busy job means a stable job....usually

Nice update man!

Thanks Alex, just trying to keep pace with you. Your offseason has been pretty inspiring.

Nice, my friend! Here's to continued progress!

Thanks, hoping to be as productive as you over these next few years.

Great squat work...I will be doing something similiar for 3's wave! Sucks not having you around to train with anymore. All these short guys trying to workout with me lol.

Leave us manlets of peace alone

Being tall has it's benefits, squatting is not one of them...

Didn't your mother teach you any manners? It's not "short", it's "Vertically Challenged"

How's training going Adam? Work still busy as fuk?

Training is going pretty well, work is pretty busy but getting fun as I'm starting to implement new things rather than fix endless issues with current programs.

Those are some solid DOH deads and especially without chalk. And having rotated in some beltless squat work into my program lately, I'd say those 295x3 will be serving you pretty well when it's time to strap it on /nohomo.

Thanks Chris, the belt-less work is definitely working as my core is feeling stronger each week and I havent really been doing any direct core work, but it gets hit pretty frequently between squats, OHP, and deads.

Got a nice text from Adam at 6am. He was already done squatting...i was brushing my teeth. Early to bed early to rise!

I'm getting so used to training early that I cannot sleep past 7 am on weekends now... Real world problems

[adamjohn32]

Another update...

Work is still hectic, but I've been getting my training in and trying to keep things in check with my diet. Weighed in at 211.8 last Thursday, so I've been staying between 211-212 the past few weeks.

Current macros are 250 p / 270 cho / 64 fat. Weekends are still a little tough, but I've been managing it a bit better as of late.

Just wrapped up the 3's wave realization week, highlights were:

230x5 on bench
320x5 on squats
130x4.5 on OHP
410x3 on deadlifts (disappointed here, but was still hella sore from squats and just couldn't get warm at 5:30 am)

Deloading this week, mainly just decreasing the intensity a bit and increasing the volume. Hoping to get some decent true 1RM in a few weeks.

[fltallpaul]

Yeah buddy get amped up for some 1 rep max sets! I start 3's this week no deload.

[adamjohn32]

January 28, 2013

Juggernaut 3's Wave/Week 4/Bench

Bench
210x5 (5 sets)

Chin-Ups
BWx10, 8, 7, 7

HS Shoulder Press (slow eccentric, explosive concentric)
150x8 @ 9, 140x8x2 @ 8.5, 140x8 @ 9

Low Cable Row
160x12 (4 sets)

HS Preacher Curl
100x8, +3,+3,+3,+3

Notes

Good bench session, upper body had a nice pump going.

January 29, 2013

Juggernaut 3's Wave/Week 4/Squats

Squats
275x5 (5 sets)

Rack-pulls (mid-shin)
335x8 @ 9, 315x8x2 @ 8.5, 315x8 @ 9

Deficit Deadlifts
225x3x6

HS Plate Loaded Single Leg Curl
50x12, +6,+6,+6

Calf Press
370x15, +8,+8,+8

Notes

Back got fried during squats, so my rack pulls went a little lighter than planned. Gotta stretch foam roll over these next few days to be fresh for deadlifts come Friday.

Yeah buddy get amped up for some 1 rep max sets! I start 3's this week no deload.

Yeah, I'm looking forward to seeing what I can get on the 4 lifts, should be fun

[FrmrHoss]

January 28, 2013

Juggernaut 3's Wave/Week 4/Bench

Bench
210x5 (5 sets)

Chin-Ups
BWx10, 8, 7, 7

HS Shoulder Press (slow eccentric, explosive concentric)
150x8 @ 9, 140x8x2 @ 8.5, 140x8 @ 9

Low Cable Row
160x12 (4 sets)

HS Preacher Curl
100x8, +3,+3,+3,+3

Notes

Good bench session, upper body had a nice pump going.

January 29, 2013

Juggernaut 3's Wave/Week 4/Squats

Squats
275x5 (5 sets)

Rack-pulls (mid-shin)
335x8 @ 9, 315x8x2 @ 8.5, 315x8 @ 9

Deficit Deadlifts
225x3x6

HS Plate Loaded Single Leg Curl
50x12, +6,+6,+6

Calf Press
370x15, +8,+8,+8

Notes

Back got fried during squats, so my rack pulls went a little lighter than planned. Gotta stretch foam roll over these next few days to be fresh for deadlifts come Friday.



Yeah, I'm looking forward to seeing what I can get on the 4 lifts, should be fun

I definitely have an issue doing deads after squats at 530 AM except now that I've switched more to a full body set up, it looks like doing less volume per day, but the same/more overall on a weekly basis has really helped my recovery. I think if I ever went back to TJM or 5/3/1, I'd do upper body accessory work on the main squat/deadlift day and vice versa.

I have my max testing this weekend so we'll see how things stack up sir!

[adamjohn32]

I definitely have an issue doing deads after squats at 530 AM except now that I've switched more to a full body set up, it looks like doing less volume per day, but the same/more overall on a weekly basis has really helped my recovery. I think if I ever went back to TJM or 5/3/1, I'd do upper body accessory work on the main squat/deadlift day and vice versa.

I have my max testing this weekend so we'll see how things stack up sir!

Hmmm.... intradesting.... might have to try that upper accessory work on lower main lift idea, seems like it could be beneficial.

[FrmrHoss]

Hmmm.... intradesting.... might have to try that upper accessory work on lower main lift idea, seems like it could be beneficial.

I used to have pretty much crippling DOMs after any deload week from my squat day that I could barely even do 225 on deadlifts without it hurting like crazy. Ever since the switch, no longer an issue and strength gains have been very good. May not be as ideal from a hypertrophy standpoint, but I'll leave that to the experts.

[jpfaherty]

Hope everything is going good bud. You seem busy as hell. Keep up the good work though!

[adamjohn32]

Haven't posted in a while, but here's another quick update:

Stress got the best of me (again) at the beginning of the month. Went way off track with things from a diet standpoint, but now I'm feeling I'm really starting to reel things in.

Training has still been consistent though, finishing my 1 waves this week, and I'm planning to run another round of juggernaut. Will be doing a mini-cut during the 10's wave to get myself back into the 215 weight range. From there, I'll try to start slowly adding calories again.

Also, had my car t-boned Tuesday night. I didn't suffer any injuries, but I think my car is totaled. Will find out soon what the deal is with that. I just feel lucky, b/c if the driver would have hit my car a few feet closer towards the front, I probably would have some broken ribs and/or limbs. Thanking my lucky stars for that one.

I think I'll also start up a new journal, time to start fresh and get more active on the boards again.

Hope everything is going good bud. You seem busy as hell. Keep up the good work though!

Thanks JP, just when things at work started to get into the groove, I got in that damn accident lol. Life man, sometimes you just gotta roll with the punches is seems.

[Ccm644]

Haven't posted in a while, but here's another quick update:

Stress got the best of me (again) at the beginning of the month. Went way off track with things from a diet standpoint, but now I'm feeling I'm really starting to reel things in.

Training has still been consistent though, finishing my 1 waves this week, and I'm planning to run another round of juggernaut. Will be doing a mini-cut during the 10's wave to get myself back into the 215 weight range. From there, I'll try to start slowly adding calories again.

Also, had my car t-boned Tuesday night. I didn't suffer any injuries, but I think my car is totaled. Will find out soon what the deal is with that. I just feel lucky, b/c if the driver would have hit my car a few feet closer towards the front, I probably would have some broken ribs and/or limbs. Thanking my lucky stars for that one.

I think I'll also start up a new journal, time to start fresh and get more active on the boards again.

Sorry to hear about the stress and car.

Glad your ok and safe.

Another round of juggernaut sounds good

Keep at it!!

[deltpecx]

Glad to hear you're OK!

[FATHER FLEX]

Woah dude...glad you are okay

[robertfah]

Glad to hear you are alright...Paul told me what happened the other day and I was shocked!

[adamjohn32]

Long time... no post

Been pretty busy the past few months with work, but still training my a$$ off.

Will most likely start a new thread soon, mainly just to keep my workouts logged as I'm starting to forget some of my numbers from previous weeks lol.

[jpfaherty]

In for a new journal!

I missed the whole t-bone post you made. Very happy that you're okay bro.

You gonna come up for the cape show again?

[fltallpaul]

In for a new journal!

I missed the whole t-bone post you made. Very happy that you're okay bro.

You gonna come up for the cape show again?

He got hit on purpose, ask him what kind of new car he got!

[adamjohn32]

In for a new journal!

I missed the whole t-bone post you made. Very happy that you're okay bro.

You gonna come up for the cape show again?

Thanks JP, hoping to get a new on started sometime this week.

It seems like the accident was such a long time ago but it's only been a few months. Luckily I wasn't hurt at all even though my whole driver side was crushed in.

I might make it up for the Cape show, but either way I'll be up in the North Shore area sometime soon to visit family regardless. Definitely will let you know, deadlifts and cupcakes will be had

He got hit on purpose, ask him what kind of new car he got!

Putting a positive spin on the whole incident, it actually worked out nicely since I was looking to buy a new car this year. Total payout was about as much as what I would've gotten for a trade-in.

new car:

[FrmrHoss]

I'm hoping that is the g37 and not the g25 Adam . Glad to hear you're okay I missed the whole t-bone discussion as well.

[adamjohn32]

I'm hoping that is the g37 and not the g25 Adam . Glad to hear you're okay I missed the whole t-bone discussion as well.

G 37 Sport... Dem paddle shifters

And I've been silently following your journey to strength... Getting strong man!

[deltpecx]

....Will most likely start a new thread soon, mainly just to keep my workouts logged as I'm starting to forget some of my numbers from previous weeks lol.

Nice yo see you back in here!

I know that feel...."What did I do yesterday..what day is it?...LOL!

[jpfaherty]

Nice ride man! Def. hit me up when you come to MA

[FrmrHoss]

G 37 Sport... Dem paddle shifters

And I've been silently following your journey to strength... Getting strong man!

That is the correct answer . I got a G37S from the dealership when I dropped my g35 off for maintenance one time. Even the sedan has some real get up and go. Daddy like.

Hell, I'm almost putting up some respectable numbers. Maybe getting fat, but almost getting strong Here's to 1300 before the year is over.

[Ccm644]

Glad your still hitting the gym hard

Nice new car

Il be in for the new log

[Vanguard1965]

Holy crap its ADAM!

Long time no see bud. Glad your ok and the new car looks great. Looking forward to the new journal. Be sure to post a link in this one so I can find it!

[adamjohn32]

new journal http://forum.bodybuilding.com/showth...hp?t=154124821