John's AllPro Beginner/Weight Loss Journal

[shaneinga]

Boring or not, you hit 2 PR's.

Good luck with your job interviews!

[JohnF68]

Boring or not, you hit 2 PR's.

Good luck with your job interviews!

Thanks, Shane! It seems that everyone needs to do four or more interviews now before they can make a decision. With 3 active options on the table in a given week, that's about a dozen interviews. My brain is fried! But the struggle will continue for at least another week, and I may need to make some modifications to the program if I have to start commuting to work, though I'm hoping to continue telecommuting at least a few days each week.

Catching up on last week's log:

Thursday: 531 Cycle 8 Week 2 - OHP
5 × 55
5 × 70
3 × 85
3 × 100
3 × 110
3+ × 125 - Got 5

Friday: 531 Cycle 8 Week 2 - Deadlift
5 × 145
5 × 180
3 × 215
3 × 250
3 × 285
3+ × 320 - Got 4 - Not a PR, though technically may be as I've only started properly allowing the bar to fully rest on the floor for the past few weeks, so these are harder but more correct now.

Today: 531 Cycle 8 Week 3 - Bench Press
5 × 85
5 × 105
3 × 125
5 × 155
3 × 175
1+ × 195 - Got 2 - PR

Happy Halloween to everyone!

[SteveWright1]

3 sessions, 3 solid passes - congrats on the PR double with 195lb on the bench John
5 at 125 on OHP is 5 more than I can get currently
and 4 reps with 320 on deadlift with no Touch and Go in play is impressive (if I let a heavy thing stop, then its momentum is over for me, and its not moving other than to roll thereafter LOL?)

[shaneinga]

Great bench PR John!

[JohnF68]

3 sessions, 3 solid passes - congrats on the PR double with 195lb on the bench John
5 at 125 on OHP is 5 more than I can get currently
and 4 reps with 320 on deadlift with no Touch and Go in play is impressive (if I let a heavy thing stop, then its momentum is over for me, and its not moving other than to roll thereafter LOL?)

Thanks, Steve, it helps to hear a positive spin on what I thought was an awful week, but I guess it was productive after all!

Great bench PR John!

Thanks, Shane! Next up: 200!

Finally completed this ADJS cycle despite the constant stresses and interruptions. Surprised that I managed as many PRs as I did considering the lack of any volume work whatsoever. I thought that my left elbow may have been in big trouble earlier in the week, but between the sleeve, rehab exercises, ice and stretching, it appears to be mending nicely, with only mild soreness during today's heavy deadlifts. I also started taking BCAAs, which could be helping as well, I know I have felt tremendous improvement in my Achilles since I started taking it.

Some interesting developments on the job front, I hope I will have some good news to post next week.

Wednesday - 531 Cycle 8 Week 3 - Squats
5 × 120
5 × 150
3 × 180
5 × 225
3 × 255
1+ × 280 - failed! Surprised after hitting 270X4 last week, but went in underslept and hungry. At least I failed correctly and safely this time.

Thursday - 531 Cycle 8 Week 3 - OHP
5 × 55
5 × 70
3 × 85
5 × 105
3 × 120
1+ × 130 - Got 4

Friday - 531 Cycle 8 Week 3 - Deadlift
5 × 145
5 × 180
3 × 215
5 × 265
3 × 300
1+ × 335 - Got 4 - PR

[shaneinga]

Great week of lifting. Sucks you failed on your squats, but as you said you went in tired and under fed. Reset and build it back up. No big deal. Sometimes the iron wins.

SOHP you are making solid progress on. 4 on your 1 plus day says you still have room to bump that one.

Deads, hell yeah! Congrats on the PR there. 4 x 335 is awesome John!

Keep crushing it man!

[kanglacha]

Came in to Check all pro log because I once saw the program and liked it.
Surprised to Find 8th cycle of 531 lol And similar lifts. Great going Man.

I am also on my 8th cycle of 531. Today was my Day 1. OHP day and first time I hit 1 plate lol (Thought not quite 135 because of lighter barbell )

[JohnF68]

Great week of lifting. Sucks you failed on your squats, but as you said you went in tired and under fed. Reset and build it back up. No big deal. Sometimes the iron wins.

SOHP you are making solid progress on. 4 on your 1 plus day says you still have room to bump that one.

Deads, hell yeah! Congrats on the PR there. 4 x 335 is awesome John!

Keep crushing it man!

Thanks, Shane! I'm pleasantly surprised that I made any progress on anything in recent weeks, so this was an interesting experiment for the ADJS template! Now debating whetehr next week will be better suited as a deload, or charge ahead to the next cycle and get back the BBBs. Maybe I'll see how my next interview goes. ;-)

Came in to Check all pro log because I once saw the program and liked it.
Surprised to Find 8th cycle of 531 lol And similar lifts. Great going Man.

I am also on my 8th cycle of 531. Today was my Day 1. OHP day and first time I hit 1 plate lol (Thought not quite 135 because of lighter barbell )

Thanks, man! Checking out your journal, looks like you're doing some great stuff!

[MooseTequila]

Finally completed this ADJS cycle despite the constant stresses and interruptions. Surprised that I managed as many PRs as I did considering the lack of any volume work whatsoever. I thought that my left elbow may have been in big trouble earlier in the week, but between the sleeve, rehab exercises, ice and stretching, it appears to be mending nicely, with only mild soreness during today's heavy deadlifts. I also started taking BCAAs, which could be helping as well, I know I have felt tremendous improvement in my Achilles since I started taking it.

Some interesting developments on the job front, I hope I will have some good news to post next week.

Wednesday - 531 Cycle 8 Week 3 - Squats
5 × 120
5 × 150
3 × 180
5 × 225
3 × 255
1+ × 280 - failed! Surprised after hitting 270X4 last week, but went in underslept and hungry. At least I failed correctly and safely this time.

Thursday - 531 Cycle 8 Week 3 - OHP
5 × 55
5 × 70
3 × 85
5 × 105
3 × 120
1+ × 130 - Got 4

Friday - 531 Cycle 8 Week 3 - Deadlift
5 × 145
5 × 180
3 × 215
5 × 265
3 × 300
1+ × 335 - Got 4 - PR

Considering all the crap going on, PR's are a huge win John, good on you man.

Best wishes on the job front (I haven't had a job coming up to 3 years lol)

[SteveWright1]

congrats on the 4 rep PRs with OHP at 130 and deadlift at 335

4 reps at 270 squat and you naturally believe 280 should be pretty straight forward for a single at least
but if your diet and/or rest is off point then its like comparing Apples with Oranges
on a good day , fully rested/recovered and fueled 280 would be no issue at all for you I reckon

[JohnF68]

Apologies for yet another long hiatus. Not a hiatus from working out, at least, though it's been a continuous effort even to manage the minimal, but at least that's still happening. Lots of good opportunities on the job front, though I made one bad call when I turned down a pretty good offer in favor of another job that wasn't yet definite, and then that didn't pan out. So, a little sense of urgency now with holidays coming up, but we'll be fine either way.

Considering all the crap going on, PR's are a huge win John, good on you man.

Best wishes on the job front (I haven't had a job coming up to 3 years lol)

Thanks, Moose! Yes, 3 years does put my concerns into perspective, things are looking up little by little!

congrats on the 4 rep PRs with OHP at 130 and deadlift at 335

4 reps at 270 squat and you naturally believe 280 should be pretty straight forward for a single at least
but if your diet and/or rest is off point then its like comparing Apples with Oranges
on a good day , fully rested/recovered and fueled 280 would be no issue at all for you I reckon

Thanks, Steve! I think that stress and lack of sleep has been taking a toll across the board, and certainly squats will not forgive any of that business. Getting back on point, hopefully...

531 Cycle 9 Week 1 (in its entirety):
Bench Press
5 × 85
5 × 105
3 × 125
5 × 135
5 × 155
5+ × 175 - Got 7 - PR

Squat
5 × 110
5 × 140
3 × 165
5 × 180
5 × 210
5+ × 235 - Got 6

OHP
5 × 60
5 × 75
3 × 90
5 × 95
5 × 110
5+ × 125 - Got 6

Deadlift
5 × 145
5 × 180
3 × 215
5 × 230
5 × 265
5+ × 300 - Got 5

Yesterday: 20 mins on bike with some random 30 second HIIT intervals. It was a nice de-stress.

Double session today:

531 Cycle 9 Week 2 - Squats
5 × 110
5 × 140
3 × 165
3 × 195
3 × 220
3+ × 250 - Got 5

BBB Squats:
2 X 10 X 115 - Bringing this back gradually as I feel some energy coming back

531 Cycle 9 Week 2 - Bench Press
5 × 85
5 × 105
3 × 125
3 × 145
3 × 165
3+ × 185 - Got 5 - PR

As with the deadlifts, I think that improvements in form are setting back my PRs on squats, but not in a bad way. So, while my PR for 250 on squats is 7, I feel like the 5 I hit today was still a better set. I'm doing them much deeper that I used to, with bar lower on back, and much less of a "good morning" effect.

[shaneinga]

I see you have been busy John.

Good luck on the job front. You never know sometimes, and you just had to go with your gut. So maybe it was all for the better and there is something better than both of those positions waiting for you.

Bench press seems to really be moving along. Congrats on the 2 PRs there!

[JohnF68]

I see you have been busy John.

Good luck on the job front. You never know sometimes, and you just had to go with your gut. So maybe it was all for the better and there is something better than both of those positions waiting for you.

Bench press seems to really be moving along. Congrats on the 2 PRs there!

Thanks, Shane! And apologies to all for my half-hearted participation lately. I expected that the current state of affairs would be brief, allowing me to quickly return to usual activities, but being that this level of mayhem is the new normal for now, I will at least update weekly.

Since I missed last week's OHP and Deadlift days, I repeated Week 2 of this cycle, completing it this time around:

531 Cycle 9 Week 2 repeat - Bench Press
5 × 85
5 × 105
3 × 125
3 × 145
3 × 165
3+ × 185 - Got 5 - PR match

BBB Bench:
5 X 10 X 125

531 Cycle 9 Week 2 - Squats
5 × 110
5 × 140
3 × 165
3 × 195
3 × 220
3+ × 250 - Got 5

BBB Squats:
2 X 10 X 115

531 Cycle 9 Week 2 - OHP
5 × 60
5 × 75
3 × 90
3 × 100
3 × 115
3+ × 130 - Got 5 PR match

BBB OHP:
5 X 10

531 Cycle 9 Week 2 - Deadlift
5 × 145
5 × 180
3 × 215
3 × 250
3 × 285
3+ × 320 - Got 5 PR match

No new PRs, but my best week of working out in a long time, with BBBs making it back into rotation after elbow feeling much better.

[shaneinga]

Nice workouts John! Matching PRs and feeling better is a whole bunch of win man!

Good luck with RL stuff!

[JohnF68]

Nice workouts John! Matching PRs and feeling better is a whole bunch of win man!

Good luck with RL stuff!

Thanks, Shane! And thanks in particular for keeping up appearances despite my hiatus and rather dull routine! Going to attempt a return to form, in all regards...

531 Cycle 9 Week 3 - Bench Press

Bench
5 × 85
5 × 105
3 × 125
5 × 155
3 × 175
1+ × 195 - Got 3 - PR

BBB Bench
5 X 10 X 125 - went for a higher % than usual. It took a while to finish, but I think was well worth the effort.

[JohnF68]

Week 3 fell apart. Repeating this cycle, adding back in assistance.

The running theme here is: I don't care how many times I have to keep picking this back up, I'm going to keep on.


531 Cycle 9 rev 2 Week 1:
Bench Press
5 × 85
5 × 105
3 × 125
5 × 135
5 × 155
5+ × 175 - Got 7 - PR Match

BBB Bench

5 x 10 x 115

BBB Bent Over Rows

3 X 5 X 135
2 X 10 X 115

[EjnarKolinkar]

Good work John matching the PR

[JohnF68]

Good work John matching the PR

Thanks Ejnar!

531 Cycle 9 rev 2 Week 1:

Squats
5 × 115
5 × 144
3 × 170
5 × 185
5 × 215
5+ × 245 - Nope, couldn't do it, not even one, just a walkout. Skipped squats last week and used the wrong (heavier) numbers for this session.

BBB Squats
4 X 5 X 135
1 X 10 X 135

Lateral Raises - completely random choice, I know. The db's were right in front of me and I was determined to get something more out of this session
3 X 15 X 10

Not optimal but at least in keeping with my goal of returning to consistency and with more than the minimal ADJS.

[JohnF68]

Nothing special to report, just keepin' on....

531 Cycle 9 rev 2 Week 1:

Thursday OHP
5 × 60
5 × 75
3 × 90
5 × 95
5 × 110
5+ × 125 - Got 7

BBB OHP
2 X 10 X 75
3 X 10 X 70

Friday - Deadlift
5 × 140
5 × 175
3 × 205
5 × 225
5 × 265
5+ × 295