J0hn117's log to former strength and beyond

[j0hn117]

Monday 14th March
Madcow Rd 2 Week 11 Day 1

Front squat:
70 x 5
87.5 x 5
105 x 5
120 x 5
135 x 5 * PB * very hard

Bench:
72.5 x 5
90 x 5
107.5 x 5
122.5 x 5
137.5 x 4 * PB* phuck..
Going up to 140 next week for 4 reps maybe 5 if somehow I'm stronger idk.

On bench my right arm tucks more than my left, going to work on flaring the right elbow a bit more so that both sides are even (right is over tucked)

[connorpat1995]

sláinte

[StandardGinger]

137.5 x 4 * PB* phuck..

...

[j0hn117]

Friday 18th March
Madcow Rd 2 Week 11 Day 3

Front squat:
70 x 5
87.5 x 5
105 x 5
120 x 5
137.5 x 3 *PB* hard
105 x 8

Bench:
72.5 x 5
90 x 5
107.5 x 5
122.5 x 5 easier than last week's 120
140 x 2 the actual phuck is this? First rep was absolutely terrible. Felt something in my pec so maybe it tore a bit and thats why I failed
+Slingshot:
150 x 3
160 x 3 *PB* made amends
Without slingshot:
100 x 12 *PB* not too bad
100 x 8 absolute maximum to end all maximums. No idea wtf is wrong with me today but I can't put 2 good sets together.

My Jimmies are so rustled that I missed that 140, I should really have it for 4+ fuuuuu

[j0hn117]

Tuesday 22nd March
Madcow Rd 2 Week 12 Day 1

had destroyed my left lat on sat mysteriously, couldn't even sleep without extreme pain so took another day off

Front Squat:
60 x 1 testing the waters
72.5 x 5 said phuck it lets go
87.5 x 5
107.5 x 5
122.5 x 4 peppering my angus
137.5 x 5 *PB* hardest set of my life, but god damn i got it. highlight of the 12 weeks
this is heavier than what i managed as a 1RM last year but for 5!

Bench:
60 x 5
60 x 5
60 x 5
pec is semi-phucked, felt the scar tissue rustling my jimmies gently at the edge of my conscience on these. don't think the tear is too bad but i definitely can't bench heavy this or next week or it'll just re-tear.

Supersetted with Concentration curls:
12.5 x 12
12.5 x 12
12.5 x 12

and Tricep pushdowns:
some amount of weight x 12
x 12
x 12

Hammer curls:
15 x 12
15 x 12
15 x 12

is this even madcow anymore? last heavy day done. on thurs im just going to do some higher reps and continue rehabbing my pec. cant do any lat work or shoulder work because of my back. maybe ill do some partial ROM shoulder press

[j0hn117]

Thursday 24th March

OHP - 90 KG *PB*
everything felt pretty heavy. hadnt done ohp in ages, phucked my lat and tore my pec so pretty pleased i even got this

deload week this week beginning 28th. then smolov.

[Fattgott]

would rep but still on spread

[j0hn117]

Monday 28th March

Front squats:
60 x 5
80 x 3
90 x 3
100 x 3
sore back hopefully heavy enough for deload. will go upto ~ 110 on wed/thurs for a triple if my back allows it

Bench:
60 x 6
70 x 5
80 x 5
90 x 6
this was fine, didnt feel any pec shenanigans which is good. will go up to maybe 105-110 for a triple on wed/thurs to get ready for smolov jr next week.

Straight arm pull down thing?
x x 12
y x 12
z x 12

Supersetted with concentration curlz:
15 x 12
15 x 12
15 x 12

need to stretch like a mfer and foam roll and move to loosen my back out for monday.

[j0hn117]

Wednesday 30th March

Front squat:
60 x 5
80 x 5
100 x 3
110 x 3
120 x 3
felt heavy af, back sore etc

Bench:
60 x 6
80 x 6
90 x 6
100 x 3
115 x 3
felt ok, no chest pain which is good. felt pretty easy but looked easy on video. obviously very cautious which doesnt help bar speed

hammer curls:
3 x 12 @ 15

Supersetted with: Tricep pushdowns:
3 x 12 @ something

and: lat pulldown neutral grip:
3 x 12 @ light

strength has taken a nose dive in this deload for some reason. idk. hopefully ill remember how to lift by monday.

[j0hn117]

Tuesday 5th April
Smolov Base Mesocycle

Week 1 Day 1

Front squats:
60 x 6
80 x 6
100 x 9
100 x 9
100 x 9
100 x 9
Hard but not too bad

Bench:
60 x 6
80 x 6
100 x 3
105 x 6
105 x 6
105 x 6
Chest felt a bit iffy so I stopped

Some curls

[Kameronn]

inb4 you die

[j0hn117]

inb4 you die

Week 3 will wreck me, no idea how I'm meant to add 15 kg to yesterday's sets

[Kameronn]

Week 3 will wreck me, no idea how I'm meant to add 15 kg to yesterday's sets

That's insane. Hostel did it though bro like 3 times ffs

[j0hn117]

Wednesday 6th April
Smolov Base Mesocycle

Week 1 Day 2

Front Squat:
60 x 5
80 x 5
100 x 5
107.5 x 7
107.5 x 7
107.5 x 7
107.5 x 7
107.5 x 7
legs already tired from monday.. i think i understand how you can improve a ton on this programme. v hard

Bench:
60 x 5
80 x 5
100 x 5
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5
all sets without a spot which is like adding another rep lol. murmurs in the chest but i think its ok.

DB shrugs:
25 x 20
25 x 20
25 x 20

long enough workout without any accessories. might need to start taking pre-workout again for these lol

[j0hn117]

Friday 8th April
Smolov Base Mesocycle

Week 1 Day 3

Front squat:
60 x 5
80 x 5
100 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

Bench:
60 x 6
80 x 5
100 x 5
117.5 x 4
117.5 x 4
117. 5 x 4
117.5 x 4
117.5 x 4
117.5 x 4
117.5 x 4
117.5 x 4

Hard.. Legs are tired from this volume

[j0hn117]

Saturday 9th April
Smolov Base Mesocycle

Week 1 Day 4

Front squat:
60 x 5
80 x 5
100 x 5
110 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3

Bench:
60 x 8
80 x 5
100 x 5
110 x 3
122.5 x 3
122.5 x 3
122.5 x 3
122.5 x 3
122.5 x 3
left shoulder was giving me grief (was sore and like spread weakness down the arm) so left it at 5.

cba doing anything else. back on pre-workout on monday.
currently training 8x a week with track + gym. fun.

[j0hn117]

Monday 11th April
Smolov Base Mesocycle

Week 2 Day 1

Front squat:
60 x 5
80 x 5
100 x 5
110 x 9 * PB *
110 x 9
110 x 9
110 x 9 hard af

Bench:
60 x 5
80 x 5
100 x 5
112.5 x 6
112.5 x 6
112.5 x 6

Some bis

[j0hn117]

had a few preparatory exams (still full units though) last week and my back just self destructed. comp schedule was moved forward too so had to drop smolov and start my cut and power training early. cutting until im not fat lel.
training will be for strength, muscle maintenance and power/speed increases. shoulder is still unhappy for any benching but ill do some heavy chest and legs work tomorrow in some shape or form.

[StandardGinger]

had a few preparatory exams (still full units though) last week and my back just self destructed. comp schedule was moved forward too so had to drop smolov and start my cut and power training early. cutting until im not fat lel.
training will be for strength, muscle maintenance and power/speed increases. shoulder is still unhappy for any benching but ill do some heavy chest and legs work tomorrow in some shape or form.

I be in.

[Fattgott]

cutting until im not fat

You still need to lift when you're cutting lad

pls don't be dead :^(

[j0hn117]

You still need to lift when you're cutting lad

pls don't be dead :^(

I'm alive, but in middle of exams. They end on June 22nd
Lost 13.3kg tho, but strength has gone to chit so I haven't felt like logging lmao

[j0hn117]

May 30th Body fat test measurement (for future reference)

Weight: 97.5kg
Body fat %: 23.4%
Fat free mass: 74.7kg
Fat mass: 22.8kg

3% higher than when I did it last June.. Hopefully will be ~16-17 percent by late July.

[Fattgott]

Damn, it always said 193lbs on your stats, didn't realize you were so heavy a couple months ago.

[j0hn117]

Damn, it always said 193lbs on your stats, didn't realize you were so heavy a couple months ago.

I was like 200 until late Feb then suddenly became a fat piece of chit idk mane
I'm cutting to ~12% bf then doing a lean bulk for mass so it'll be a lonnnng time before I handle any proper weight again

[j0hn117]

BW lying at just under 89kg, ~ 47 lbs lost since diet started. Will be lean at low 80's so cutting until then.
Had a few injuries, distractions etc so my training has been bad and I now lift the equivalent of a new-born lamb
Starting texas method with baby weight on monday with some tweaks because I'm not going to get any muscle and may as well try to get some strength back..

[j0hn117]

Candito 6 week
Week 2 day 1 - LB

Front Squats:
50 x 5
60 x 5
70 x 5
80 x 10 pretty ez
82.5 x 3 60s rest ea
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
92.5 x 1
taking 4 months off doesnt help the strength, but hopefully soon i'll get back to handling the 110's for reps at least.

Clean deads:
60 x 5
60 x 5
60 x 5
60 x 5
tech/positional focus

RDL:
60 x 8
80 x 8
100 x 8

2km hard cycle @ max resistance. rip heart, legs

Next 6 week cycle i'll be 100+ working sets for bench and front squat hopefully. right knee hurts at ATG for the first few squat sets idk why and right shoulder was a lil' tweaky today but i'm currently training 9x a week cus of track so its to be expected


P.S - IM ALIVE

[j0hn117]

Candito 6 Week
Week 2 day 2 - UB

Bench:
60 x 10
70 x 8
80 x 6
87.5 x 10
92.5 x 8
97.5 x 8
getting there

OHP:
52.5 x 10
55 x 8
57.5 x 6

False grip wide grip pullups:
+ 5 x 10
+7.5 x 8
+10 x 6

Seated cable row:
X x 10
X + a bit x 8
X + a bit more x 6

Lateral raises:
12.5 x 12
12.5 x 12
12.5 x 12

Concentration curls:
12.5 x 10
12.5 x 8
10 x 8

[Fattgott]

good luck with w2d3 bro... if your training max is anywhere near your true max you will be DEAD

[j0hn117]

good luck with w2d3 bro... if your training max is anywhere near your true max you will be DEAD

i just needa put hype music on and im good hardest part is the high rep set and keeping my thoracic from rounding. not wearing a belt doesnt help either lols
i officially can't back squat now because of my elbow so I guess I can't complain :/

edit: today is a cheat day because I got my A level results so I'll have plenty of energy tomorrow...

[j0hn117]

candito 6 wk
wk 2 day 3 - LB

Front squat:
50 x 5
60 x 6
70 x 5
82.5 x 10
77.5 x 3 - 10 sets - 60s rest

Clean deadlift:
60 x 8
60 x 6
60 x 8

felt weary since i hadnt eaten in so long so i just called it