Adamjohn32's Offseason Journey

[adamjohn32]

2013/07/11, Push Day

DB Bench @15:1:1:1 / BB Bench @2:1:2:1
80x4 @9 / 135x15 @9
80x4 @10 / 135x15 @10
75x4 @9 / 115x15 @9 (2 sets)

Weighted Dips @3:1:3:1
+35x8 @9
+35x8 @9.5
+30x8 @8.5
+30x8 drop +15x8 drop BWx8 @10

Seated Fly @1:2:1:1
115x10 / 130x5 / 145x5 @10 (4 sets)

DB Shoulder Press @3:1:3:1
55x5 + 5 no tempo @10
50x5 + 5 no tempo @10 (2 sets)
55x5 + 3 no tempo @10

Incline Skull Crusher @1:3:3:1 / DB Side Lateral / Rope Overhead Extension @1:2:1:1
60x10 / 25x15 / 25x15 @9 (2 sets)
60x10 / 25x15 / 20x15 @9 (3 sets)

Great push workout, kept the pace up so the poundage suffered a bit. But I think I induced some great hypertrophy this morning. Will probably be sore tomorrow and Saturday lol.

[jpfaherty]

<3 the super sets. dat burn!

[Vanguard1965]

Really good session, I can feel the burn from here!

[adamjohn32]

2013/07/12, Legs

Single DB BSS @15:1:1:1 / Single Leg Press @2:1:2:1
60x4 / 145x15 @9 (4 sets)

Squat @3:1:3:1
225x8 @8 (2 sets)
225x8 @9
205x8 drop 185x8 drop 165x8 @8

Lying Leg Curl @1:2:1:1
115x10 / 130x5 / 145x5 @10 (4 sets)

Hack Squat @3:1:3:1
180x5 + 5 at no tempo @10 (4 sets)

GHR @3:3:1:1 / Seated Calf Raise @3:3:1:1 / DB RDL 2:1:1:1
BWX10 / 140X15 / 100X20 @9
BWX10 / 140X15 / 100X20 @9.5
BWX10 / 140X15 / 90X20 @9
BWX10 / 140X15 / 90X20 @9.5
BWX10 / 140X15 / 80X20 @9

Legs smoked this morning. The lying leg curls were accumulation sets (like a drop set, only ADD weight each subsequent set) and man do they tear up the hamstrings. Legit @10 for each set. Had to drop the weight some on the DB RDL on the last movements as my back was starting to feel it too much. Sitting at work now, I can already feel the soreness creeping in.

<3 the super sets. dat burn!

For real, hope the burn leads to some growth.

Really good session, I can feel the burn from here!

Lol, thanks Dean. How's the new gym treating you so far?

[deltpecx]

Incline Skull Crusher @1:3:3:1 / DB Side Lateral / Rope Overhead Extension @1:2:1:1
60x10 / 25x15 / 25x15 @9 (2 sets)
60x10 / 25x15 / 20x15 @9 (3 sets)

Squat @3:1:3:1
225x8 @8 (2 sets)
225x8 @9
205x8 drop 185x8 drop 165x8 @8

I come in here after some time away and its drop sets and super sets everywhere.

I like it!

A couple of questions.

Why did you put a delt exercise between two triceps exercises in that super set?

Did you take the weights off the bar on the squat drop sets or did someone else do that for you?

[adamjohn32]

I come in here after some time away and its drop sets and super sets everywhere.

I like it!

A couple of questions.

Why did you put a delt exercise between two triceps exercises in that super set?

Did you take the weights off the bar on the squat drop sets or did someone else do that for you?

I've been getting my programming from Matt Jansen, incorporating lots of things that hit the time under tension aspect differently. Liking it so far.

For squats, sometimes I have a partner take them off but today I was solo so I had to do it. But I'd say there was only about 15 seconds between the drop sets.

Regarding the super-set question, I actually reached out to Matt to get more insight. My initial feeling is that the first movement hits the triceps, the second hits the shoulders, and the third incorporates both the triceps and the shoulders (primarily the triceps but the shoulders via the stabilization aspect). Matt told me the laterals are mainly there to get some medial delt work while giving the triceps a bit of a break between movements.

Hope that clears it up.

[Vanguard1965]

Lol, thanks Dean. How's the new gym treating you so far?

Loving the new gym it already feels like home. Killer leg session, good job!

[adamjohn32]

2013/07/13, Abs & HIIT

Cable Crunch
80x15
87.5x15
90x15

DB Lying Leg Raise (kneed bent, I feel more stress on the lower abs this way)
20x15 (3 sets)

Elliptical HIIT
5 minute warmup
5 intervals (30 seconds all out, 2:00 easy)
5 minute cooldown

2013/07/14, Pull

Deadlift
385x8 @10
395x6 @10
355x8 @9

HS Row @1:2:2:1 / Cable Close Grip Lat Pulldown @5:1:5:1
160psx8 / 160x8 @9 (2 sets)
160psx8 / 160x8 @9.5
160psx8 / 150x8 @9

Split Stance DB Row @1:1:2:1
90x8 drop 75x8 drop 60x8 @9 (4 sets)

HS Preacher Curl 3:1:3:1 / Cable Rope Curl
90x6 / 42.5x15 @9
90x6 / 42.5x15 @9.5
90x6 / 35x15 @9
80x6 / 35x15 @9

DB Supinated Curl @2:2:1:1
30x8 @8
35x8 @8.5
40x8 @9
45x8 @9.5

Good pull day, wanted to hit 405 for 6 on deadlifts but just wasn't in the cards today. 385x8 and 395x6 were both all out sets. Got a sick back and bicep pump with the rest of the workout.

[jpfaherty]

Those are still some damn strong deadlifts. Nice work brotha.

Any plans to head up to MA soon?

[adamjohn32]

2013/07/15, Push Day

DB Bench
100x8 @10
110x3 @10
90x8 @8.5
90x8 @9

DB Incline Press @1:1:2:1 / DB Incline Fly @5:1:5:1
70x9 / 40x8 @9 (3 sets)
70x9 / 40x8 @10

Machine Shoulder Press @1:2:2:1
80x8 drop 65x8 drop 50x8 @9
80x8 drop 65x8 drop 50x8 @9.5
80x8 drop 50x8 drop 40x8 @9
80x8 drop 50x8 drop 30x8 @9

DB Lateral Raise @1:2:1:1 / Band Pull Aparts w/ green band @1:3:1:1
30x10 / Green Bandx15 @8.5 (4 sets)

Single Arm Reverse Grip Cable Pressdown @1:2:2:1
30x10 @9 (2 sets)
25x10 @9 (2 sets)
20x10 @9 (2 sets)

Gym goes from 100 to 110's on the DB's, so my goal of 6 reps @10 fell a bit short. I think 105x6 might have happened, just too big a jump from an all out set with the 100's to the 110's. Regardless, was fun pushing myself today, actually feeling like my pressing is getting stronger.

Those are still some damn strong deadlifts. Nice work brotha.

Any plans to head up to MA soon?

Thanks JP, progress is progress.

Might be up in the Northshore area in August for my Aunt/Uncle's 50's wedding anniversary party the family is throwing. I will definitely reach out to see what you're up to if that's the case.

[Vanguard1965]

Couple solid sessions Adam. Feels good when you break new ground and push yourself.

Strong pressing!

[adamjohn32]

2013/07/16, Legs

Squat
295x8 @10
305x6 @10
275x8 @9

HackSquat @2:2:1:1 / Leg Press @5:1:5:1
180x9 / 490x8 @9
180x9 / 490x8 @9.5
140x9 / 400x8 @9 (2 sets)

Lying Leg Curl @1:2:2:1
130x8 @9 drop 115x8 @9 drop 110x8 @9
130x8 @9 drop 115x8 @9 drop 110x8 @10
115x8 @9 drop 100x8 @9 drop 85x8 @9.5
115x8 @9 drop 100x8 @9 drop 70x8 @9

DB RDL @3:1:3:1 / Leg Extension @speed
130x6 @9 / 175x15 @9 (4 sets)

Machine Standing Calf Raise @3:1:3:1 (15 seconds rest between sets)
195x5 @9 (10 sets)

Squats were pretty brutal this morning, but felt pretty good. The mobility work I've been doing has really helped out the hips. My low back was still feeling Sunday's DL session, so it still took a bit longer to warm up. After squats, rest of the workout was just as brutal. These last 3 workouts have been sort of ME work, and I should be getting some new programming from Matt by next week. Might just be another round of the tension-hypertrophy work he's been having me do, or it might be something completely different.

Couple solid sessions Adam. Feels good when you break new ground and push yourself.

Strong pressing!

Thanks Dean, it does feel good. I've learned going all out can't happen every session and I'm getting better at when to pick my spots for really getting after it. This has helped make the most out of those occurrences I think.

[fltallpaul]

Damn Nice Squatting.

[jpfaherty]

Damn Nice Squatting.

This. You strong fcker. And you're tall! FML lol

[adamjohn32]

Damn Nice Squatting.

This. You strong fcker. And you're tall! FML lol

Thanks guys. To be honest, I took like about a 10 second break between reps 4 and 5 on my 305 set. And rep 6 was a true grinder, almost dumped it lol.

But man does my body really hate squatting at 5:30 in the morning, JP how have you adapted so well?

[Vanguard1965]

Thanks guys. To be honest, I took like about a 10 second break between reps 4 and 5 on my 305 set. And rep 6 was a true grinder, almost dumped it lol.

But man does my body really hate squatting at 5:30 in the morning, JP how have you adapted so well?

Wow on the legs Adam especially that early in the morning! That would take some serious adjustment on my part. I much prefer to do my training after work in the afternoon and then come home eat supper and just relax. Usually pretty wiped physically and mentally at that point.

[adamjohn32]

2013/07/18, Pull Day

Wide Grip Pullups @10:1:1:1 / Wide Grip Pulldowns @1:2:2:1
+40x4 / 140x15 @9 (4 sets)

HS Row (Neutral Grip) @3:1:3:1
160psx8 @9 (3 sets)
160psx8 drop 135psx8 drop 115psx8 @9

Seated Low Cable Row @1:2:2:1
160x10 / 180x5 / 200x5 @9.5
170x10 / 190x5 / 210x5 @10 (3 sets)

Rack Pulls (2" below shin) 5@3:1:3:1+5 no tempo
315x5/5 @10 (3 sets)

Incline DB Curls SS Rope Face Pull SS Camber Bar Curl
30x10 / 80x15 / 40x20 @9 (3 sets)
30x10 / 80x15 / 40x20 @9.5
25x10 / 80x15 / 40x20 @9

Good pull workout. Skipped the planned 4th set on rack pulls as my low back was not feeling it. Other than that, lats and bi's felt great, huge pump I'm still feeling.

Wow on the legs Adam especially that early in the morning! That would take some serious adjustment on my part. I much prefer to do my training after work in the afternoon and then come home eat supper and just relax. Usually pretty wiped physically and mentally at that point.

My preference is to train later in the day, but with my work being so chaotic I switched to lifting before work so I know I'll get my session in. I think strength wise it's been addressed by some research that found training later in the day is more optimal.

[jpfaherty]

But man does my body really hate squatting at 5:30 in the morning, JP how have you adapted so well?

Been doing it for 2+years now! It was tough at first, no I love the grind and mental battle!

[Vanguard1965]

Well power to you both! Another solid session, Adam you should see some good growth out of this new program.

[adamjohn32]

2013/07/19, Push Day

DB Bench @15:1:1:1 / BB Bench @2:1:2:1
80x4 / 125x15 @9 (3 sets)
80x4 / 135x15 @10

Weighted Dips @3:1:3:1
+35x8 @9
+35x8 @9
+35x8 @9
+35x8 drop +15x8 drop BWx8 @10

Seated Fly @1:2:1:1
115x10 / 130x5 / 145x5 @9.5
130x10 / 145x5 / 160x5 @10 (2 sets)
115x10 / 130x5 / 145x5 @10

DB Shoulder Press @3:1:3:1
50x5 + 5 no tempo @9.5
55x5 + 5 no tempo @10 (3 sets)

Incline Skull Crusher @1:3:3:1 / DB Side Lateral / Rope Overhead Extension @1:2:1:1
70x10 / 25x15 / 35x15 @10
70x10 / 25x15 / 30x15 @10
70x10 / 25x15 / 20x15 @9 (3 sets)

Chest, triceps, and delts were smoked after this one. First staggered super-set (I take about 30 seconds between the DB and BB bench movements) hits the pecs like nothing I've ever felt before. Rest of the morning went pretty fast, but left the gym feeling great. One more day on this current program, suppose to get an update from Matt this weekend. Wonder if things are gonna change up any.

Been doing it for 2+years now! It was tough at first, no I love the grind and mental battle!

I'm starting to get used to it. I just know that whenever a DL or squat day falls on the weekend and I can train whenever I want I feel so much stronger.

Well power to you both! Another solid session, Adam you should see some good growth out of this new program.

That's what I'm hoping for Dean.

[jpfaherty]

Yeah I 100% appreciate when I have squat or DL on the weekends now haha. It's such a mental game, it really is. I love it

[adamjohn32]

2013/07/20, Legs

Single DB BSS @15:1:1:1 / Single Leg Press @2:1:2:1
60x4 / 180x15 @9 (4 sets)

Squat @3:1:3:1
235x8 @8 (2 sets)
235x8 @9
235x8 drop 185x8 drop 135x8 @9.5

Lying Leg Curl @1:2:1:1
115x10 / 130x5 / 145x5 @10 (2 sets)
110x10 / 115x5 / 130x5 @10 (2 sets)

Hack Squat @3:1:3:1
200x5 + 5 no temp @10 (2 sets)
160x5 + 5 no temp @10 (2 sets)

GHR @3:3:1:1 / Seated Calf Raise @3:3:1:1 / DB RDL 2:1:1:1
BW+10X10 / 140X15 / 80X20 @9
BW+10X10 / 140X15 / 80X20 @9.5
BWX10 / 140X15 / 80X20 @9 (3 sets)

Legs were pretty fatigued after the lying leg curls, hacks were super hard today, went a bit lighter on the DB RDL which put the focus much more on my hammies than low back. Overall great session, last one of this training block, should be getting an update from Matt before Monday's session.

Yeah I 100% appreciate when I have squat or DL on the weekends now haha. It's such a mental game, it really is. I love it

That's what I've found. Some mornings its extremely hard to get my head right, especially if I know things at work are gonna be crazy that day. But I found once I force myself to go there, I usually get a decent session in.

[adamjohn32]

2013/07/21, Abs & HIIT

Cable Crunch
95x15 (3 sets)

Lying Leg Raise
20x12
20x10
20x8 drop BWx10

Spin Bike HIIT
5 minute warmup
5 sprints - 30 seconds all out, 3:30 easy
5 minute cooldown

2013/07/22, Pull Day

Deadlift
365x5 @9
385x3 @9
365x5 @9
295x12 @9
255x15 @9
225x20 @9

Close Grip Cable Pulldown @2:1:4:1 / BB Row
180x10 @9 / 185x10 @8
180x10 @9.5 / 185x10 @8
160x10 @9 / 185x10 @8 (2 sets)

Neutral WG Pulldown @1:2:1:2 / RG Pulldown @1:2:2:1 / Cable Pullover @2:1:1
180x8 @9 / 180x8 @9 / 70x10 @9
180x8 @9.5/ 180x8 @9.5 / 70x10 @9
160x8 @9 / 160x8 @9 / 70x10 @9

Wide Grip Lat Pulldown @2:1:1
180x10 @9 +3,+3,+3,+3,+3
160x10 @8 +3,+3,+3

Seated Supinated DB Curl @3:1:3:1
30x8 @9 (4 sets)

Incline BB Curl SS DB Hammer Curl @1:2:2:1
60x10 / 35x10 @9.5
60x10 / 30x10 @9 (2 sets)

First day of the new block of training, was pretty rough this morning. Body just didn't feel like waking up. What's usually a weight I can get for 8 reps easy on DL's (365) I was barely getting 5. I kept things relative to RPE, so didn't try to force the issue. Rest of the workout after the DL's thrashed my back and bi's pretty good.

[robertfah]

You taking any pre-workout stuff for these early AM workouts? Strong lifts btw

[jpfaherty]

That's what is great about RPE and autoregulation! Aint no thang, today wasn't your day, still hitting 9's!

As mentioned above, you take any pre-workouts?

[adamjohn32]

You taking any pre-workout stuff for these early AM workouts? Strong lifts btw

Thanks Bob, I take a couple scoops of core fury before my training sessions. It helps, but my body just doesn't seem to get loose for a long time. If only I had 30 extra minutes to get warm, but that's cutting into my sleep too much lol.

That's what is great about RPE and autoregulation! Aint no thang, today wasn't your day, still hitting 9's!

As mentioned above, you take any pre-workouts?

Yea, RPE really helps in these types of situations. Hopefully the next time DL's come around I'll be feeling much better, gotta remember to get supple the night before, which seems to help Oh, and see above, definitely gotta get my pre-workout in or I'd be a zombie in the gym.

[adamjohn32]

2013/07/23, Push Day

DB Bench
100x5 @9 (3 sets)
80x12 @9
70x15 @9
65x20 @9

Incline DB Bench @4:1:2:1 / Dips @3:1:3:1
70x10 / +25x10 @10
70x10 / BWx10 @9
65x10 / BWx10 @9 (2 sets)

HS Chest Press @3:3:3:1 / DB Lateral Raise @1:1:2:1 / Pushups (hand on boxes, feel elevated) @1:2:2:1
70psx8 / 30x8 / BWx10 @8.5
70psx8 / 45x8 / BWx10 @9.5
45psx8 / 45x8 / BWx10 @9

HS Shoulder Press @1:1:2:1
70psx10 +3,+3,+3 @10
55psx10 +3,+3,+3,+3 @10

Seated French Press @3:1:3:1
60x8 @8 (4 sets)

Bench Dips SS Rope Pressdown @1:2:1:1
+45x10 / 40x10 @9.5
+55x10 / 35x10 @9
+55x10 / 30x10 @9

Pretty nice pressing session. DB press felt pretty good today, had a rep left in the tank on each set of 100's. Rest of the workout was pretty fun.

[Vanguard1965]

Some killer sessions Adam! I always enjoy working upper body as I get a pump and usually feel strong. Wish I could get that feeling for legs but never seems to happen. Still have to do it though!

[demonwareltd]

Some killer sessions Adam! I always enjoy working upper body as I get a pump and usually feel strong. Wish I could get that feeling for legs but never seems to happen. Still have to do it though!

That's so true that you say that. The feeling I get for legs is pain and weakness and getting a good pump in your legs never looks as good as the upper body!

[adamjohn32]

Some killer sessions Adam! I always enjoy working upper body as I get a pump and usually feel strong. Wish I could get that feeling for legs but never seems to happen. Still have to do it though!

I get a pretty good pump feeling my legs when I either do very high rep work or BFR. I think it's mainly due to legs muscles being so much larger than the upper body muscles. I never get the same pump in my quads compared to my upper body while squatting b/c I usually run out of breath or something.

That's so true that you say that. The feeling I get for legs is pain and weakness and getting a good pump in your legs never looks as good as the upper body!

Agreed, unless I'm contest lean then some high rep work really brings some crazy detail. But that's only like a few times every 2-3 years lol