J0hn117's log to former strength and beyond

[j0hn117]

literally the worst photos in history but potato phone. Were more photos but i cbf
It's more of a long term maintenance/cut kinda thing rather than getting shredded asap





Yep im still a fat fuk, but bf% is prob nearing the high teens now at least. 15% in the near future hopefully

[j0hn117]

Monday 3rd(fuk..) August
S&C

Hnng Cleans:
60 x 3
70 x 2
82.5 x 3
85 x 3
85 x 3
85 x 3

Hang Snatch:
30 x 2
35 x 2
35 x 2
35 x 2

Supersetted with Snatch grip shrug:
50 x 3
50 x 3
50 x 3

Squat:
60 x 5
80 x 5
90 x 4
100 x 3
110 x 3
Reduced depth to a little above parallel and no pain, hallelujah

Bench:
75 x 5
90 x 5
100 x 4
102.5 x 4
105 x 4
105 x 4
This was good. Few mis-grooved reps even on the 105 but still made it pretty comfortably. Bench is pretty strong rn

RDL:
60 x 4
80 x 4
80 x 4
90 x 4

Supersetted with 1 arm DB row:
75 lbs x 6
75 lbs x 6
80 lbs x 4
80 lbs x 4

Split stance paloff press:
30 lbs x 8
30 lbs x 8
30 lbs x 8

Supersetted with BB rollout:
3 x 8

BW of 87.5 kg. (lowest so far!)

[orion792]

mirin' chesticles

[j0hn117]

Wednesday 5th August
S&C

Clean pull from low blocks:
60 x 5
70 x 3
80 x 3
90 x 3
90 x 3

BTN push press:
67.5 x 3
75 x 2
77.5 x 1

Front Squat:
60 x 1
70 x 5
80 x 5
90 x 4
95 x 3
100 x 3
Started off a tad above parallel then moved down to test back. Was going to nearly ATG on the last set, so it's good that my full range is nearly back.

Weighted Chins:
BW x 5
22 x 3
27 x 3
29.5 x 3
32 x 2

4 count NHE:
2 x 6

Supersetted with Side plank:
2 x 45s

and Adductor bridge hold:
1 x 20 s

Would've done 3 sets at the end but I had to go to physio.

mirin' chesticles

Ty, i grew them myself silicon implants bruh

[j0hn117]

Friday 7th August
S&C

Long warm-up

Hang snatch:
30 x 2
35 x 2
35 x 2
35 x 2
Sets 2+3 were good. Improving gradually

Supersetted with Snatch grip shrugs:
50 x 6
50 x 4
50 x 3

Single leg squats:
3 x 6

Supersetted with DB bench:
60 lbs x 6
65 lbs x 6
70 lbs x 4
75 lbs x 4

Single leg RDL:
25 lbs x 6
25 lbs x 6
25 lbs x 6

Supersetted with TRX row:
x12
x12
x10

Dead bugs:
3 x 10

Supersetted with Prone hold w/ reverse fly:
3 x 10

Cycled to and from training in a bike stuck in first gear so that was fun.

BW 87.2 kg

[j0hn117]

Starting to get my motivation back, think I've heavy squats tomorrow so I'm peppering my angus to smash them. Who was mobility?
das it mane

[j0hn117]

Monday 10th August
S&C

Hnng Cleans:
60 x 3
70 x 3
85 x 3
85 x 3
87.5 x 2
87.5 x 2
90 x 1
Changed the tech a little and the last few sets were very good.

Hang snatch:
30 x 2
35 x 2
37.5 x 2
37.5 x 2
Last rep was good

Squat:
60 x 5
100 x 3
110 x 5
120 x 3
122.5 x 3
Went full depth today, form was a little off + im not as wide stance nor mid foot as I'd like. A little back discomfort at the very end of range but I'd say im 90% there. Should be 100% soon.

Bench:
70 x 5
90 x 3
100 x 3
105 x 3
107.5 x 3
110 x 3
Some mis-grooved reps but again pretty strong. Last rep of 110 was nice.

RDL:
70 x 2
80 x 4
90 x 4
90 x 4
Easy reps, better range this week + no back pain

Supersetted with 1 arm DB row:
75 lbs x 6
80 lbs x 6
80 lbs x 4
85 lbs x 4 *PB*
Pretty easy today so will prob get to the hundo's soon enough

Split stance paloff press:
30 lbs x 8
30 lbs x 8
40 lbs x 8

[b]Supersetted with[/u] BB rollout:
3 x 8

A session more like the good ol' days, getting back on the gain train now

[j0hn117]

Wednesday 12th August
S&C

Clean pull from blocks:
60 x 3, x 3
80 x 3
90 x 3
100 x 2
100 x 2
105 x 1

BTN push press:
60 x 3
70 x 3 Horrible set
75 x 2 Better
80 x 1 Little shaky
Shoulders were a little iffy today

Front Squats:
60 x 5
80 x 3
90 x 5
95 x 4
100 x 3
105 x 3
Full depth today for the first time, pretty good. 95% mobility back probs. Not long before full confidence in rock bottom, but the 105 was pretty easy.

Weighted Chins:
BW x 5
22 x 3
27 x 3
32 x 2
37 x 2 *PB*

4 count NHE:
3 x 6

Supersetted with Side plank:
3 x 45s

And Adductor bridge hold:
3 x 25s

BW 86.7KG

[j0hn117]

Friday 14th August
S&C


Hang shrug-hang snatch:
30 x 2,2
35 x 2,2
35 x 2,2
35 x 2,2

DB bench:
65 lbs x 4
70 lbs x 4
75 lbs x 4
80 lbs x 4
Easy

Supersetted with 1 leg squat:
3 x 7
like 4-5s eccentric so v hard, but improving

1 leg RDL:
25 lbs x 6
25 lbs x 6
25 lbs x 6

Supersetted with TRX row:
3 x 12

Dead bugs:
3 x 10

Supersetted with Prone hold w/ reverse fly:
2 x 10
2 x 10
2 x 10

[Daniel0636]

Looks like a nice workout log in here and strongs lifts too, especially that bench :O Good to see some oly lifting in there! Subbed.

[j0hn117]

Looks like a nice workout log in here and strongs lifts too, especially that bench :O Good to see some oly lifting in there! Subbed.

Nearly bench what I squat, feelsbadmane. soon ill get the squat up and 120 clean before too long! Thanks bruh

[Dan3317]

Nice work on the DB bench man, 100s are the in the future once you start bulking!

Your chest has some good size, going look even better once you cut down some more. Looks like your BF is about the same as mine right now.

[j0hn117]

Nice work on the DB bench man, 100s are the in the future once you start bulking!

Your chest has some good size, going look even better once you cut down some more. Looks like your BF is about the same as mine right now.

Thanks man! hopefully improving my DB will carryover to my BB and I can hit 140/300 lbs sometime within the next year and a bit
BF % of kings I'm usually around 194 so about 9 lbs to drop and I should be fairly lean.
When I bulk im gonna get that damn 315 FS tho

[j0hn117]

Monday 17th July
S&C

Hnng Cleans:
60 x 3
70 x 2
85 x 3
85 x 3
85 x 3

Hang Snatch:
30 x 2
35 x 2
37.5 x 2

Squat:
70 x 4
90 x 3
110 x 3
115 x 3
120 x 3
125 x 3
Ew. Haven't figured this out yet and i still cant do my old stance yet. Few weeks/months and I hopefully will be able to do it right. Some back pain, 3-4/10

Bench:
70 x 5
90 x 5
100 x 5
100 x 5
100 x 5
third set was really good. Other two suckd

BB RDL:
70 x 3
90 x 4
90 x 3
Back is meh

Supersetted with 1 arm DB row:
70 lbs x 6
75 lbs x 6
75 lbs x 6

Split Stance paloff press:
30 lbs x 8
30 lbs x 8

Then when i got home:

Weighted chins:
BW x 3
20 x 3
30 x 1
40 x 1 *PB*
45/100lbs x 1 *PB* idk i was bored
so got 0.51x BW chin which im pretty happy about.

[j0hn117]

Wednesday 19th August
S&C

Clean pull from blocks:
60 x 3
80 x 3
90 x 3
100 x 3 *PB*
105 x 3 *PB*
110 x 2 *PB*
Went a bit more upright on the last 2 sets and it was better on my back

BTN push press:
60 x 3
65 x 1
70 x 1
77.5 x 3 *PB*
80 x 2 *PB*
82.5 x 1 *PB*

DB bench:
70 lbs x 6
75 lbs x 6
80 lbs x 4
85 lbs x 4 *PB*
Still easy

Supersetted with Single leg squat:
3 x 8 *PB*
not so easy

Single leg RDL:
30 lbs x 6 *PB*
30 lbs x 6
30 lbs x 6

Supersetted with TRX row:
3 x 12

Dead bugs:
3 x 10

Supersetted with Prone hold reverse fly:
2 x 10
2 x 10
2 x 10

Felt like writing worthless accessory PBs today but still they're PBs amirite
I'll be away this weekend so I'll maybe do a calisthenics workout or something idk.

[j0hn117]

Friday 21st August

Was away from home so had to do BW stuff.

SL pause squats:
2 x 5
1 x 5 + 1 10s pause

Pushups/variations:
Normal x 15 (warmup)
Normal + 70 x 1
Clap x 6
Close grip pause 2 x 10

Box jumps onto ~3-4?ft rock:
3 x 6

better than nothing i guess

[NaturalFTW]

Oly lifting looks so badass. I'm not patient enough to learn the technique though lmao

[j0hn117]

Monday 24th August
S&C

Testing

Hang Cleans:
60 x 3
70 x 2
80 x 3
87.5 x 2
90 x 1
92.5 x 1
95 x 1
These sucked

Back squat:
70 x 5
90 x 5
100 x 5
100 x 5
Phuck back squat srs. i just cant do it. if it doesnt work in the next few weeks im going to box or half squats or something

**later**

Bench:
60 x 5
80 x 5
90 x 5
100 x 4
102.5 x 4
105 x 4
107.5 x 4
110 x 4 *VPB*

1 arm DB row:
35 x 6
40 x 6 *PB*
42.5 x 4 *PB*
45 x 4 *PB*

102.5 bench and 45 row:

Oly lifting looks so badass. I'm not patient enough to learn the technique though lmao

Yeah if you get it right lol, it's a pain in the ass most of the time.. but that 1 day when u nail it you feel like a boss

[j0hn117]

Monday 24th August
S&C

Testing

Hang Cleans:
60 x 3
70 x 2
80 x 3
87.5 x 2
90 x 1
92.5 x 1
95 x 1
These sucked

Back squat:
70 x 5
90 x 5
100 x 5
100 x 5
Phuck back squat srs. i just cant do it. if it doesnt work in the next few weeks im going to box or half squats or something

**later**

Bench:
60 x 5
80 x 5
90 x 5
100 x 4
102.5 x 4
105 x 4
107.5 x 4
110 x 4 *VPB*

1 arm DB row:
35 x 6
40 x 6 *PB*
42.5 x 4 *PB*
45 x 4 *PB*

102.5 bench and 45 row:



Yeah if you get it right lol, it's a pain in the ass most of the time.. but that 1 day when u nail it you feel like a boss

edit:
later cus i was bored I did

Front squat:
60 x 5
90 x 3
110 x 1 damn easy
90 x 8 pretty easy with 8th as pause

[j0hn117]

Thursday 27th August
S&C

Clean pulls from blocks:
60 x 3
80 x 3
90 x 3
100 x 2
100 x 2

Front Squats:
60 x 5
80 x 3
90 x 3
100 x 3
105 x 3
110 x 3
112.5 x 3
God the mis-grooving holy chit. Last set was hard but if my damn heel wouldnt keep coming off the ground i reckon i could have 120. Adductor tight

Max BW chins:
x14
Ew

DB bench:
70 lbs x 6
75 lbs x 5 Didn't fail but unstable and hard so stopped
70 lbs x 4
70 lbs x 4
This was really hard today, which is embarrassing

Supersetted with Hamstring stuff:
4 * xreps

Side plank:
2 x 45s

Supersetted with Prone hold alternate arm reverse fly:
2 x 8
2 x 8

[j0hn117]

Tuesday 1st September
S&C

Warm-up:
2 x 3 @ 40kg, no rest
Front squat
RDL
Clean Pull
Hang Clean

Hang Clean:
60 x 3
75 x 2
85 x 3
85 x 3
87.5 x 2
87.5 x 2
Good today

Hang snatch w/ OH squat:
35 x 2
35 x 2
35 x 2
35 x 2

T-bar deadlift:
70 x 5
100 x 5
120 x 5
130 x 5
130 x 5
Different but I really like this exercise. Good bit more in there, just trying it and getting the tech dialled (it's pretty natural).

Bench:
75 x 5
90 x 3
100 x 5
105 x 5
105 x 5 *VPB*
Pretty easy which I'm happy about. Def had a few reps in the tank on the first set at 105, maybe 7-8.

RDL:
70 x 3
90 x 4
90 x 4
90 x 4
Still easy

Supersetted with 1 arm DB row:
80 lbs x 4
80 lbs x 4
80 lbs x 4

Split stance paloff press:
30 lbs x 8
30 lbs x 8
30 lbs x 8

Supersetted with BB rollout:
3 x 8

[j0hn117]

Friday 4th September
S&C

Started the session at 6.55am so that prob had an effect. rest was shorter too as time constraints

Clean pulls from blocks:
60 x 3
80 x 2
90 x 3
100 x 3
105 x 2
110 x 2

BTN push press:
60 x 3
70 x 1
75 x 3
77.5 x 2
80 x 1
This was v good today

Front Squat:
60 x 5
80 x 3
90 x 3
100 x 5
102.5 x 5
102.5 x 5
102.5 x 5 VPB? idk
This was hardd + the flexibility just isn't 100%

Weighted Chins:
BW x 5
+22 x 5 *PB*
+24.5 x 5 *PB*
+27 x 3 Burnt out from FS + other sets (24.5 was almost failure) + low rest

Modified GHR:
3 x 5

Supersetted with DB bench:
70 lbs x 5
75 lbs x 5
80 lbs x 5 *PB*

[j0hn117]

Monday 8th September
S&C

*sigh* .. really getting tired of this chit

Clean warmup

Hang Clean:
60 x 3
72.5 x 2
80 x 1
87.5 x 3
87.5 x 3
90 x 2
90 x 2
Best cleans yet

Hang snatch -OH squat:
35 x 2
35 x 2
37.5 x 2
40 x 2

T-bar deadlift:
80 x 5
100 x 3
120 x 5
130 x 5
140 x 5 *PB*
150 x 5
160 x 5 ..and there goes my back
pitched forward on one rep at 160 and now my back is phucked. I suspect a grade 2 strain. srs i dont want to be alive rn

Bench: continued cus i thought it was ok
80 x 5
90 x 3
100 x 4
105 x 4
107.5 x 4
107.5 x 4

1 arm db row:
80 lbs x 4
it wasnt ok

FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU UUUUUUUUU

[orion792]

sorry abour your back bro
do you have a foam roller?I myself use a lacrosse ball to self massage,it's really cheap and can be very effective.

[j0hn117]

sorry abour your back bro
do you have a foam roller?I myself use a lacrosse ball to self massage,it's really cheap and can be very effective.

yea i do an hour+ of rolling/stretching/prehab every day you know the feels bruh, it's actually so painful just to be alive rn haha

[j0hn117]

Friday 11th September

Bench:
60 x 6
80 x 5
90 x 5
100 x 6
102.5 x 6 PB
105 x 6 PB
Happy enough with this. Left pec/ant delt was still sore/tight from tues so deffo more there.. wanna hit this for 8 before Dec

Lunges:
30 x 8
30 x 8
30 x 8
Grip tho

Back is healing so hopefully by tues itll be mostly better

[j0hn117]

Last few workouts...

Tuesday

Hang Cleans:
60 x 3
70 x 2
80 x 3
82.5 x 2
82.5 x 2

Bench:
75 x 5
90 x 3
100 x 3
107.5 x 3
110 x 3
112.5 x 3
115 x 3

DB row:
60 lbs x 10
70 lbs x 6
70 lbs x 6

Thursday

Hang clean pulls:
60 x 5
80 x 3
100 x 3
110 x 2
115 x 2
120 x 2
120 x 2 + 1

BTN push press:
60 x 3
70 x 3
75 x 2
77.5 x 1

Front squats:
60 x 3
80 x 3
90 x 3
90 x 3
Very fast and no pain which is nice. Still cautious.

DB bench:
60 lbs x 6
left pec very very tight so nope

TRX rows:
3 x 12

DB curls:
15 x 8
15 x 8
15 x 8

Calf raises:
60 x 20
80 x 20
90 x 20
90 x 20

[j0hn117]

Saturday 19th September

Bench:
60 x 12
80 x 8
90 x 8
95 x 8
97.5 x 8 *VPB*
yeaa boi happy with this. deffo had 100 for a solid 8 today but felt a lil fatigue at the end of the 97.5 set which is natural considering I never do high reps.

Closer grip incline bench:
60 x 8
65 x 8
70 x 8
Tasty - slow eccentric trying to feel stretch on upper chest

Pull-ups:
Bw x 8
Bw x 6
Bw x 4
Widened grip for each set.. last set was super wide lmao

Supersetted with Band pull-aparts:
3 x 20

Solid workout, feels good to have dat dere hypertrophy feeling

[j0hn117]

Tuesday 22nd September
S&C

Hang Cleans:
80 x 2
85 x 2
87.5 x 2
90 x 2
These were pretty good

T-Bar deadlift:
80 x 8
100 x 3
110 x 3
120 x 3
130 x 3
All easy AF, very happy with this considering last time i got injured - tried with no oly shoes today and its better

Bench:
75 x 5
90 x 4
100 x 3
107.5 x 4 This set sucked lmao
112.5 x 3 this set was damn good
117.5 x 2 *PB*
120 x 1
Top sets were v good. Bench was misaligned n grip was too wide

BB RDL:
70 x 4
80 x 4
90 x 4
Feels goooood

Supersetted with DB row:
70 lbs x 6
80 lbs x 6
90 lbs x 6 *PB*

SS paloff press:
30 lbs x 8
30 lbs x 8
30 lbs x 8

[j0hn117]

Thursday 24th September
S&C

Hang clean pulls:
60 x 3
80 x 3
100 x 3
110 x 3
112.5 x 3
115 x 2
117.5 x 1
120 x 1

BTN push press:
60 x 3
70 x 2
75 x 1
80 x 1
82.5 x 1 *PB*
Nailed the last rep, have loads more there

Weighted Chin-ups:
BW x 5
12 x 3
19.5 x 3
27 x 5 *PB*
29.5 x 4 *PB*
32 x 3

DB bench:
60 lbs x 8
70 lbs x 5
80 lbs x 5
CBf + left pec

Side plank:
3 x 45s

Supersetted with Alternating prone hold reverse fly:
2 x 8
2 x 8
2 x 8