~Exceed Expectaions~ J Bo's AAEFX/3DMJ Style Offseason Mission

[J_Bo]

Had a couple good workouts I have to catch up on


Legs (quad focus)

Front Squats
315 x 10
405 x 2
315 x 6

Hack Squat Machine
4 sets

Occluded Leg Extensions
5 sets w/ full stack

Standing Single Leg Curls
4 sets per leg

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So with the front, my stance changes so much. When I widen out, I can go a LOT heavier. But when my feet are about a foot apart and I keep my knees straight forward I can't handle nearly the loads, but the difference it makes on my quads is ridiculous. I was wider on the first set of 315 and then 405. I narrowed out for the second set of 315 and it was a LOT harder, but that set alone made quads sore like none other.


Shoulders

Seated DB Press
105's x 8
115's x 6
105's x 6

Side Laterals
8 sets

Front Laterals
3 sets

Rear Delt Laterals
3 sets

BB Upright Rows
3 sets

Side Laterals
4 sets
-------------------------------------------------

Started off with heavy with the presses and then did lots of volume on the raises. Not too heavy, but just getting work in. Felt good!

[J_Bo]

I wouldnt say that...you have some smart components that are visible in every scientific review of hypertrophy training: eccentric emphasis, focus on volume, stretching (which just popped up recently showing a hypertrophic response)....so good stuff....the fst 7 is silly, but it basically fills the nitch for an unload, and some sarcoplasmic growth, so although silly marketing crap, in the grand scheme of your setup not bad....now if you were hitting each bodypart with a good 2x/week frequency, I'd say you'd be doing A LOT of things right...and you may be, but forgive me if I am not aware of your frequency

Haha. I agree about the FST 7 not being anything magic, but it just gives me a goal at the end with the 7 seven sets. Like you said about an unload, but then also kind of just leaves me feeling better about the workout, because mentally it feels "finished".

But no, you're right. I'm on 1x per week frequency. I have been strongly considering Layne's PHAT split, or even possibly Westside in another month or so.

I think the 1x per week is what I'm comfortable with, and I always end up going back to it... probably for too long, though.

[Quelly]

Haha. I agree about the FST 7 not being anything magic, but it just gives me a goal at the end with the 7 seven sets. Like you said about an unload, but then also kind of just leaves me feeling better about the workout, because mentally it feels "finished".

But no, you're right. I'm on 1x per week frequency. I have been strongly considering Layne's PHAT split, or even possibly Westside in another month or so.

I think the 1x per week is what I'm comfortable with, and I always end up going back to it... probably for too long, though.

the 1x a week thing almost always ENSURES you aren't overreaching, and it works well with guys who really like to push hard in the gym when they are there to the absolute max...but I will say, if you can get in 2x/week and get one moderately intense workout in, and one hard workout in, and monitor recovery, you'll get more progress faster most likely...

[J_Bo]

the 1x a week thing almost always ENSURES you aren't overreaching, and it works well with guys who really like to push hard in the gym when they are there to the absolute max...but I will say, if you can get in 2x/week and get one moderately intense workout in, and one hard workout in, and monitor recovery, you'll get more progress faster most likely...

More progress faster is generally a good thing

I should probably also set up a progression system with my workouts but never end up doing it.

I think it always all comes back to me not being able to not go all out. The mentality can be good for when I need it, but a lot of times it probably hold me back from implementing a lot of effective methods. Even if I can tell myself that it's smarter and will lead to gains, it's like I go dumb, and can't actually do it.

[Quelly]

More progress faster is generally a good thing

I should probably also set up a progression system with my workouts but never end up doing it.

I think it always all comes back to me not being able to not go all out. The mentality can be good for when I need it, but a lot of times it probably hold me back from implementing a lot of effective methods. Even if I can tell myself that it's smarter and will lead to gains, it's like I go dumb, and can't actually do it.

id say youre doing ok lol....would love to have 2/3 of your size dude

[J_Bo]

Chest

Low Incline BB Press ~22 degrees- Slow TUT; 3-5 seconds eccentric and 3-5 second concentric; no lockout
225 x 10
275 x 5
245 x 8
225 x 8

Eccentric Only Bench Press: ~10 second eccentric
315 x 2
365 x 1
405 x 1

Inlcine DB Press: TUT
105's x 8-10 (3 sets)

Decline DB Press: TUT
105's x 10 (3 sets)

Low Incline DB Fly: TUT
3 x 8-12

DC Style Extreme Stretching
2 sets

Occluded Triceps
4 sets
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Great workout! Not as much weight on the full reps, but to steal one from Luke's dictionary, they felt like $$. Pecs were fried!

[J_Bo]

Happy anniversary to us! Been married 3 years today

I'd also like to OFFICIALLY announce to my BB.com family, that Britt and I are expecting a ...

...BOY! Definitely excited. Although I would have been thrilled either way. But everything is right on track and we are due for Oct. 29th






Back


BB Rows
225 x 15
315 x 12
405 x 8
315 x 15

UH Grip Pulldowns
3 x 10-15

ECCENTRIC ONLY Pullups
3 weighted sets: ~ 10second eccentric

Seated low cable rows
3 x 10-15

Straight Arm Pulldowns
4 sets

Alt. DB Curls
40's x 10 (per arm)
50's x 10
60's x 8
70's x 6

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[ehlisl]

1- HAPPY ANNIVERSARY! It only keeps getting better

2- Congrats again! The 15th of october would be best Do you and Britt have any names picked out yet??

3- Those are some crazy bb presses!

[J_Bo]

Big Luke! Thank you Buddy!

Here's the name.... Jet.

Kinda different, but we like being a little different.

[ehlisl]

Big Luke! Thank you Buddy!

Here's the name.... Jet.

Kinda different, but we like being a little different.

Jet Bosak! Great name! Just saying it already sounds like he's going to be a stud!! Can't wait for you both!

[RichKnapp]

Congrats and Congrats. ^5 That mini me pic I made of you last year is becoming a reality. ^5

[J_Bo]

Jet Bosak! Great name! Just saying it already sounds like he's going to be a stud!! Can't wait for you both!

Thnaks Luke. One thing though... he better not end up being slow or that could be bad

Congrats and Congrats. ^5 That mini me pic I made of you last year is becoming a reality. ^5

LOL! Thanks Rich

[J_Bo]

Legs

Front Squats
275 x 15
275 x 11
nice and controlled, close stance

Eccentric Only Front Squats
365 x 1
405 x 1
455 x 1
495 x 1

Hack Squats
3 x 6-10
slow and controlled, close/low stance for quad focus

Occluded Leg Extensions
5 sets

SLDL's
225 x 15
315 x 12
405 x 6

Occluded Seated Leg Curls
4 sets

Standing Single Leg Curls
3 sets per leg
---------------------------------------------------

DONE! Another day, Another Dollar!

Had a great one! Legs got hit hard!

[COZ999]

1- HAPPY ANNIVERSARY! It only keeps getting better

2- Congrats again! The 15th of october would be best Do you and Britt have any names picked out yet??

3- Those are some crazy bb presses!

Ditto
Ditto
And ditto!

[COZ999]

Jet Bosak! Great name! Just saying it already sounds like he's going to be a stud!! Can't wait for you both!

You son of a b! You stole my second kids name!

[J_Bo]

Ditto
Ditto
And ditto!

Thanks Coz!

You son of a b! You stole my second kids name!

Are you serious!?

[J_Bo]

Arms

HOT day today! Living in WI, I don't like to complain about heat, because I complain about the cold all winter long... but whenever it gets super hot here, it also gets super humid. Yuck. Actual temps near 100, but with humidity, the heat index is over 110. Welcome to JULY!


BB Curls
95 x 10, 5-1-10-1 tempo SLOOOOW
115 x 8, 5-1-10-1
135 x 10
135 x 10
185 x 2 Eccentric Only
225 x 1 Eccentric only
95 x 8, 5-1-10-1tempo

Incline DB Curls
4 x 6-8, 5-1-5-1 tempo

DB Preacher Curls
3 x 6, 5-1-5-1 tempo

Hammer Curls
3 x 6-8, 5-1-5-1 tempo

Incline Hammer Curls
3 x 6-8, 5-1-5-1 tempo

Reverse Grip Preacher Curls
3 x 6-8, 5-1-5-1 tempo

Triceps Pressdowns
4 x 25, 5-1-5-1 tempo

Close Grip Bench Press
185 x 8, 10-1-5-1 tempo
225 x 6, 10-1-5-1 tempo (2 sets)

Seated OH DB Extensions
140 x 6
110 x 6, 5-1-5-1 empo (2 sets)

Skull Crushers
3 x 6-8 @115, 5-1-5-1 tempo

Rope Cable Triceps Kickbacks
3 x 10-12
-------------------------------------------------

Took is SLOW, but hit it hard!Really happy with the work I put in today. Cheat curling 225 up to do the negative was a first for me, but wasn't too tough with some good momentum lol.

[COZ999]

It's all good bc it's an awesome name. Alpha male for sure! Good luck to you and britt I am excited or you guys!

[J_Bo]

It's all good bc it's an awesome name. Alpha male for sure! Good luck to you and britt I am excited or you guys!

True dat! At least it's your second name and not your first

[J_Bo]

Back from visiting our families over the Fourth. Things are a bit hectic for us right now. One of our vehicles went through a myriad of issues on our trip back. And Britt has been having some issues of late. She hasn't been able to eat anything more than a few saltine crackers over the past 5 days, due to possible Gall Stones. We had to go to the ER because her pain was so bad and she got so weak. We have an ultrasound coming up. If that comes back positive and the attack doesn't subside on its own, we will have to have surgery to have it removed. Surgery is obviously not an appealing option during pregnancy, but I guess it's better than 4 months of not being able to eat while pregnant. So we just have to hope and pray that the attack goes away on its own and stays away.

As far as training, I'm doing a bit of a deload this week. I'm strongly thinking of running Sheiko. I think in the long term doing a good strength phase will do me a lot of good. I think I'm going to put off competing longer than I thought just with everything in life. So if I do a solid 16+ weeks of strength training, I think I can add a lot of quality muscle down the road. I gain strength in spurts but haven't made a big run at strength gains in quite a long while, so I think this could make a big difference in my physique in the long run. Using my numbers I could qualify to do the CMS Sheiko Program, but I've read that you should start with #29 regardless. All in all I want to do Sheiko 29, 4-6 weeks of westside, Sheiko CMS, and (MAYBE) Smolov Jr. for Bench (since my upper body lags a bit compared to legs) . I'm just not sure how I want to work the progression. Eric if you read this, I'd love your input. Would it be best to run westside for a time in between the two Sheiko programs, or maybe even before doing it the first time? Any advice would be greatly appreciated.

[Quelly]

Back from visiting our families over the Fourth. Things are a bit hectic for us right now. One of our vehicles went through a myriad of issues on our trip back. And Britt has been having some issues of late. She hasn't been able to eat anything more than a few saltine crackers over the past 5 days, due to possible Gall Stones. We had to go to the ER because her pain was so bad and she got so weak. We have an ultrasound coming up. If that comes back positive and the attack doesn't subside on its own, we will have to have surgery to have it removed. Surgery is obviously not an appealing option during pregnancy, but I guess it's better than 4 months of not being able to eat while pregnant. So we just have to hope and pray that the attack goes away on its own and stays away.

As far as training, I'm doing a bit of a deload this week. I'm strongly thinking of running Sheiko. I think in the long term doing a good strength phase will do me a lot of good. I think I'm going to put off competing longer than I thought just with everything in life. So if I do a solid 16+ weeks of strength training, I think I can add a lot of quality muscle down the road. I gain strength in spurts but haven't made a big run at strength gains in quite a long while, so I think this could make a big difference in my physique in the long run. Using my numbers I could qualify to do the CMS Sheiko Program, but I've read that you should start with #29 regardless. All in all I want to do Sheiko 29, 4-6 weeks of westside, Sheiko CMS, and (MAYBE) Smolov Jr. for Bench (since my upper body lags a bit compared to legs) . I'm just not sure how I want to work the progression. Eric if you read this, I'd love your input. Would it be best to run westside for a time in between the two Sheiko programs, or maybe even before doing it the first time? Any advice would be greatly appreciated.

First off, I'm pulling for you guys that surgery doesn't have to be done and that whole issue improves, that's scary stuff during pregnancy and I wish you guys the best, sincerely.

On the training front, my advice would be to do the following, since sheiko is designed to be ran in cycles

29, 37, 32

29 will get you accustomed to the frequency and volume, and ignore all the listed accessory work while doing sheiko and just do some single joint bber stuff, nothing too intense though: 2-3 sets of 8-12 on lat raises, bicep curls, calf raises, lat pulldowns, tricep work, and ham curls.
37 keep your maxes the same as they were on 29, because the volume will kick up and that will be the progressive overload. 32 is a peaking cycle and will test your maxes, that will show you what you gained coming out of 29 and 37. If you liked it, tolerated it well, and made gains, plug those new maxes into CMS and run that...THEN deload, that'll put you at 16 solid weeks of strength training.
Reason I'm not suggesting deloading or interspersing other programs between the sheikos, is that they are built in with tapers up and down of volume, if you do 29 you'll be ripe for 37, and 32 is a big drop in volume since intensity comes up to test maxes early and late in that program, then you'll be refreshed going into CMS

[RichKnapp]

J , your in our prayers for things to go better.

[ehlisl]

Back from visiting our families over the Fourth. Things are a bit hectic for us right now. One of our vehicles went through a myriad of issues on our trip back. And Britt has been having some issues of late. She hasn't been able to eat anything more than a few saltine crackers over the past 5 days, due to possible Gall Stones. We had to go to the ER because her pain was so bad and she got so weak. We have an ultrasound coming up. If that comes back positive and the attack doesn't subside on its own, we will have to have surgery to have it removed. Surgery is obviously not an appealing option during pregnancy, but I guess it's better than 4 months of not being able to eat while pregnant. So we just have to hope and pray that the attack goes away on its own and stays away.

As far as training, I'm doing a bit of a deload this week. I'm strongly thinking of running Sheiko. I think in the long term doing a good strength phase will do me a lot of good. I think I'm going to put off competing longer than I thought just with everything in life. So if I do a solid 16+ weeks of strength training, I think I can add a lot of quality muscle down the road. I gain strength in spurts but haven't made a big run at strength gains in quite a long while, so I think this could make a big difference in my physique in the long run. Using my numbers I could qualify to do the CMS Sheiko Program, but I've read that you should start with #29 regardless. All in all I want to do Sheiko 29, 4-6 weeks of westside, Sheiko CMS, and (MAYBE) Smolov Jr. for Bench (since my upper body lags a bit compared to legs) . I'm just not sure how I want to work the progression. Eric if you read this, I'd love your input. Would it be best to run westside for a time in between the two Sheiko programs, or maybe even before doing it the first time? Any advice would be greatly appreciated.

Hope everything goes well for Britt. Been thinking of you both!

As far as programs, Eric is the man! Really excited to follow your progress on Sheiko!

[J_Bo]

Thank you, guys, for your thoughts and prayers. We went in for a surgical consult yesterday, and he felt it was best to go ahead with the surgery soon. Britt is scheduled to go in Monday morning to have her gallbladder removed. It's normally a pretty routine surgery, but the 23 week old baby adds a bit of a twist to it. Our Doctor is the Chief of Surgery, and he was very confident in his ability to do the surgery which is reassuring. Waiting much longer not only would make her go longer without food, but as her Uterus grows it makes it impossible to go in lapriscopically, due to the lack of room. This is the 8th day she hasn't been able to eat. She's been able to drink a few calories...maybe a couple hundred a day, but that's about it. Since we've all been in zombie-mode before, I think we can imagine how tired and weak she must feel right now... especially with a baby leeching her nutrients from her.

So this is going to feel like a long next couple days, but once the surgery is over I think everything will be a lot better for her.


Nothing too exciting on the training front. I've established my maxes to use for sheiko. I'm using 635 dl, 545 sq and 365 bp. My DL is the strongest it's been, but the other two are off my all time bests. I've hit a legit 585 on squats before, so I'd like to get that back up there, and around a 385 bench and IDEALLY a 675 dl (just cuz I want to use 7 plates per side). So if I can hit my goals in the next 16 weeks, I'd be at a 1645 total, which I'd be pretty happy with. I'd also like to drop another 5 pounds or so to 225 so that I could consider myself within legitimate striking distance of the 220 class JUST IN CASE I ever felt like thinking about competing.

Eric, considering you mentioned using single joint movements instead of the listed auxiliaries, what do you think would be over reaching as far as occlusion? Do you think I could do occlusion on bis, tris, hams and quads all three days without over reaching? I know that's supposed to be one of the advantages of occlusion is not using weights that will really do any damage... or would doing each twice a week be more than sufficient?

Then my other question is about lat maintenence, since they aren't really targeted. Would one day of horizontal rowing and one day of vertical rowing be a good strategy? Just like 4 sets of 8-10, not super heavy?

[RichKnapp]

I hope all goes well. Our prayer out to you 3.

BB diet fog I don't wish on anyone not stripping for a show.

I know you will hit your goals J. You have the drive. ^5

[J_Bo]

I hope all goes well. Our prayer out to you 3.

BB diet fog I don't wish on anyone not stripping for a show.

I know you will hit your goals J. You have the drive. ^5

Thank you, Rich

[DREhova 87]

Sorry to read about what your going through. Dealing with that and pregnancy at the same time has to be a crazy ride emotionally and physically for your wife. Hope everything goes smoothly for your family.

Look forward to you Sheiko routine

[J_Bo]

Sorry to read about what your going through. Dealing with that and pregnancy at the same time has to be a crazy ride emotionally and physically for your wife. Hope everything goes smoothly for your family.

Look forward to you Sheiko routine

Thanks Dre. Yeah it's definitely not the way one imagines their pregnancy going. She's having a rough go of it, but she just has to make it 2 more days before the surgery then hopefully all will be better.

I'm looking forward to Sheiko, too. Haven't made a real run at real strength gains in probably 6 or 7 years...hopefully I'm primed for one lol.

[ehlisl]

Hope Britt is feeling better and been thinking of you both!

...and I gotta say, Im pretty excited to see how Sheiko goes for you!

[domingochavez]

Best wishes from this part of the world to you and your family J! She will pull through fine.