J0hn117's log to former strength and beyond

[j0hn117]

Wednesday 8th April
S&C

Due to the injury I did no lower body or core today.

Bench:
50 x 8
70 x 5
85 x 5
95 x 5
95 x 5
95 x 5
95 x 5 *VPR*

1 arm DB row:
50 lbs x 8
60 lbs x 8
70 lbs x 8
80 lbs x 8 *PB*

S&C coach yolo'd it and I did a bro-circuit...

12-10-8-6: All exercises supersetted, no rest between sets
Band hammer curl -> Band pull aparts -> Lateral raises (15 lbs first 2 sets, 15 + 10 lbs broken up 3 + 4th sets) -> tricep pushdowns (70-80 lbs I think)

A few hours later:

Bench:
60 x 6
80 x 5
95 x 5
100 x 3
Wanted to do 95 5x5 (only had time for 4x5 earlier) so did another set lmao. Then tested @ 100 and was easy.
Lack of bench volume has weakened my chest a little, usually am strong off the chest and weak at lockout but today was reversed.

Bench tech was also off today.. 95 felt really light but a few sets were hard because tech was all over the place. Nailed it on the 100 set and it was easy.

[j0hn117]

Friday 10th April
S&C

Prone DB bench row:
55 lbs x 5
60 lbs x 5
65 lbs x 5
70 lbs x 5
75 lbs x 5

Twisting curls:
25 lbs x 12
25 lbs x 12
20 lbs x 12

Supersetted with Close grip pushups:
3 x 12

and DB pullovers:
40 lbs x 12
40 lbs x 12
40 lbs x 12

and SW grip lat pulldown w/ 5 count hold at bottom:
90 lbs x 12
80 lbs x 12
80 lbs x 12

No rest between any of the exercises or sets, forearms were in so much pain lol. Last set of lat pulldown was the worst lmao

Physio said my injury will heal pretty quickly, have some stuff to do for my glute, hip flexors, TFL etc in addition to some more flexibility (yoga stuff) i've neglected since being injured.

[connorpat1995]

Physio said my injury will heal pretty quickly, have some stuff to do for my glute, hip flexors, TFL etc in addition to some more flexibility (yoga stuff) i've neglected since being injured.

nice

[j0hn117]

nice

Yeah he destroyed me tho lmao
Front squats tomorrow then I'm starting back at 50% on back squats on monday.. few weeks and I'll be good

[j0hn117]

Saturday 11th April

Damn this warm up took forver.. legit 1 hour++ lmao, but damn was it worth it..

Front Squats:
60 x 3 had to take a chit and legit nearly touched cloth here
80 x 4 several minutes later
100 x 3
102.5 x 3
105 x 3
107.5 x 3 *PB*
110 x 8 uhh.. *PB*
So I decided if 3 reps was alright I'd go for a max [was thinking 5-6], and i just kept going.
On my last rep my thoracic rounded like fukk so I compensated by shifting my weight forward, 5/8 of the way up i stepped forward with my right foot then put it in the rack.. i'm going to count it as I was in the bottom position and got back to standing

OHP:
30 x 6
40 x 5
50 x 6 ( 4 + 2)
55 x 6
60 x 6
65 x 4 *PB*
70 x 3 *PB*
Never lifted over 60 on this so v happy. Just decided to go bawls deep on this workout since only heavy legs 1x a week and I don't have long left to get stronger.

Side plank:
+20 x 20s
+20 x 25s
BW x 30s
Ironically my hip flexor started hurting doing these rather than FS, so I dropped the weight and took no rest for the last set.

Think I did enough otherwise in the week so I decided to leave it there lest I face the CNS consequences on monday

[orion792]

Saturday 11th April

Damn this warm up took forver.. legit 1 hour++ lmao, but damn was it worth it..

Front Squats:
60 x 3 had to take a chit and legit nearly touched cloth here
80 x 4 several minutes later
100 x 3
102.5 x 3
105 x 3
107.5 x 3 *PB*
110 x 8 uhh.. *PB*
So I decided if 3 reps was alright I'd go for a max [was thinking 5-6], and i just kept going.
On my last rep my thoracic rounded like fukk so I compensated by shifting my weight forward, 5/8 of the way up i stepped forward with my right foot then put it in the rack.. i'm going to count it as I was in the bottom position and got back to standing

OHP:
30 x 6
40 x 5
50 x 6 ( 4 + 2)
55 x 6
60 x 6
65 x 4 *PB*
70 x 3 *PB*
Never lifted over 60 on this so v happy. Just decided to go bawls deep on this workout since only heavy legs 1x a week and I don't have long left to get stronger.

Side plank:
+20 x 20s
+20 x 25s
BW x 30s
Ironically my hip flexor started hurting doing these rather than FS, so I dropped the weight and took no rest for the last set.

Think I did enough otherwise in the week so I decided to leave it there lest I face the CNS consequences on monday

Shoulder pressing on leg day is the way to go brah,nice ohp. Do you ohp standing?

[j0hn117]

Shoulder pressing on leg day is the way to go brah,nice ohp. Do you ohp standing?

Thanks brah! always been a weak point of mine
was gonna do bench but I went pretty heavy wed so went shoulders, no fear of fullbody workouts crew
Yea feet shoulder-width. All without legs or excessive backwards lean so i'll take it. I don't pause at the bottom of each rep tho

[j0hn117]

Rounding is due to my mid-back failing rather than my legs. First time handling 110KG for reps (old pb was 105 x 4), so naturally rounding was going to happen.
Need to do more heavy front squats, front squat pauses, 1 1/2 front squats (with pause??), heavy front rack holds + other work for the erectors (no homo)


u mirin' that BF %?

day after edit: thoracic erector spinae are on fire, barely anything in quads

[j0hn117]

Monday 13th April
S&C

Reading over some posts I made a long time ago...

"Starting SS tomorrow 15 YO, 80 kg
Are these weights adequate for the beginning in relation to my 1 rms?
Squat 1 rm - 85 kg
Starting weight - 42 kg
Bench 1 rm - 81.5 kg
Starting weight - 39.5 kg
Dead lift - ~ 100 kg ( Have previously done 90 kg, definitely could've done a good bit more )
Starting weight - 47 kg"

Getting over zealous and trying to improve too quickly.. in one of my earliest threads someone said this: "in after teen who believes everything always goes to plan"..
now I know what he meant. Has reminded me that whilst pushing hard is good, consistent overload without risking injury is paramount + I shouldn't get too far ahead of myself in terms of the weight. (still gonna go for pb's doe )

anyway..

Snatch warmup stuff

2nd pull shrugs:
50 x 3
50 x 3
50 x 3

Hang Cleans:
50 x 2
50 x 3
50 x 3
50 x 3

Pause ATG squats:
60 x 5
60 x 6
60 x 6
Felt these a little in the front of my patella, will keep an eye on that

Snatch Balance:
40 x 2
40 x 2
40 x 2

Bench:
70 x 5
85 x 5
95 x 5
97.5 x 5
100 x 5
Felt pretty strong today, 100 for 5 went up relatively easily. Could've maybe got 7 reps on that set. Fresh maybe 8.
In a few weeks I might max (after I get 75 x 3 OHP) and go for a 120 1RM. (If i fail pretend you didn't read this)

RDL:
70 x 6
80 x 4
80 x 4

Supersetted with 1 arm DB row:
65 lbs x 8
70 lbs x 8
75 lbs x 8

Paloff Press:
40 lbs x 8
40 lbs x 8
40 lbs x 8

Supersetted with Barbell rollouts:
3 x 8
Need to do more rectus abdominis work lol

Hip is healing up well so went into proper programming today just a little lighter. Got some neural impingement in my lower back due to jarring it so gotta work on that + the hip + glute. Chest felt tight benching in anterior delt + rotator cuff so I think I need to do some SMR on my pecs/delts

[j0hn117]

Thursday 16th April
S&C

Snatch warm up

Power cleans:
50 x 3
60 x 3
65 x 2
70 x 2
70 x 1

BTN push press:
45 x 4
55 x 4
55 x 4

Front squats:
70 x 5
80 x 5
90 x 3
100 x 3
This was very easy. Bar speed barely slowed at 100.

Pullups:
BW x 5
+5 x 5
+5 x 5

1 arm cable row:
50 lbs x 12
45 lbs x 12
40 lbs x 12

Supersetted with 3 count NHE:
3 x 6

Side plank:
+15 x 45s, until failure then take plate off and finish time
+15 x 45s, "
+15 x 45s, "

Supersetted with: Back extension hold:
+10 x 45s
+10 x 45s
BW x 45s

[j0hn117]

Saturday 18th April

Front Squats:
30 x 6
60 x 3
80 x 3
100 x 3
102.5 x 3
105 x 3
107.5 x 3
110 x 3
112.5 x 3 *PB*
115 x 3 *PB*
120 x 5 *PB*
My front squat 5RM is now better than my back squat.. lol. Form was better on the 120 than the 110 which is good. Erectors are a little stronger already

OHP:
30 x 6
40 x 6
50 x 7? lost count lol
55 x 6
60 x 6
65 x 4
70 x 1
75 x 2 *PB* so.. so close to 3 reps. soon. Perhaps 80KG for a 1rm next weekx
50 x 8

Supersetted with Hammer grip pullups:
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Close grip pushups:
Decline x 6 (thought they were too easy so tested flat) flat x 10
Decline x 12
Decline x 10

Supersetted with Biceps x 3 sets


completely collapsed at the bottom of the 1st rep at 112.5, lost all tightness as I exhaled + went into posterior pelvic tilt
Noticed I front squat quite similar to ilya ilyin (extreme dorsiflexion) although he's wayyyyy stronger + has strong enough erectors to keep him upright

[j0hn117]

Monday 20th April
S&C

Snatch warmup

Hang cleans:
55 x 3
60 x 2
65 x 2
70 x 2
75 x 2
80 x 2 *PB*
Tech felt v good today. easy reps

Snatch balance:
20 x 3 (WU)
30 x 3 (WU)
40 x 3 *PB*
40 x 3 *VPB*
40 x 3 *VPB*

Squat:
80 x 3
90 x 3
100 x 3
105 x 3
107.5 x 3
All easy but tech felt way off.. far prefer fronts atm

Bench:
70 x 5
80 x 5
85 x 5
90 x 5
Lol joke

RDL:
70 x 4
95 x 4 *PB*
100 x 4 *PB*

Supersetted with 1 arm DB row:
65 lbs x 4
65 lbs x 4
again, lol

Paloff press:
40 lbs x 10
40 lbs x 10

Supersetted with BB rollout:
2 x 10

[j0hn117]

Wednesday 22nd April
S&C

Snatch warmup

Power Cleans:
60 x 3
67.5 x 3
70 x 3
75 x 2 *PB*
80 x 2 *PB*
85 x 1 *PB*
90 x 1 *PB*
95 x 1 *PB*
100 x 1 *PB*
Triple figures hype. With a full clean I can definitely do more. went into a half squat (not parallel) for the 100, probably have 110.

BTN push press:
55 x 3
60 x 3
65 x 3
All easy, little rotation from left shoulder.. need to stretch + roll it more. going to physio to check it tomorrow.

Front Squats:
70 x 5
80 x 5
90 x 5
100 x 3
100 x 3
Lol. Think I might go for a max aiming for 130-140 on sat. ill see how i feel. (if so i'll probs go for 80 OHP too)

Chins:
+5 x 5
+7.5 x 5 *PB*
+10 x 3 *PB*

1 arm cable row:
60 lbs x 8
60 lbs x 8 *VPB*
60 lbs x 8 *VPB*

Supersetted with 3 count NHE:
3 x 6

10 kg weighted side plank:
2 x 45s

Supersetted with Back extension hold:
BW x 45s
+10 x 45s

Don't have video of clean yet.

[j0hn117]

Cleans

[Sponge19]

Nice front squatting man, probably higher than my back squat. Good job.

[j0hn117]

Nice front squatting man, probably higher than my back squat. Good job.

it's probably higher than mine too lmao.. depending on how i feel i'll go upto a heavy single on FS on sat.. heaviest i've done on BS since new form is 135 so that's my target
Your squat has gone way up though! and you're not fat like me lmao

[StandardGinger]

Bruh. Making more gains than me

[j0hn117]

Bruh. Making more gains than me

nah mane my BS is poverty lmao, Gz on the meet PB btw!
Workout starts in ~three hours so i'll see what maxes i can manage, [hopefully dat dere 80k OHP and 140K FS]

[Sponge19]

I think if you started focusing on your back squat you'd see some nice carryover man.

hopefully dat dere 80k OHP and 140K FS]

Literally twice as much as my next planned working weight, good job bro.

[j0hn117]

Saturday 25th April

*sigh* i tried... rip sweet CNS

Front Squat:
30 x 6
60 x 5
80 x 5
100 x 3
110 x 2
120 x 1
130 x 1
135 x 1
140 x 0
60 x 2
140 x 0
The reps from 130 onwards were the literal worst of 2015.. My entire heel came off the floor and i basically paused ATG.. turns out it isnt easy to get out of that position..
Actually felt strong today but wrecked my legs with bad tech. 140 is in there.. just not yet. I suspect it'll be after summer before I get to try it again/get back to this strength level.

OHP:
30 x 5
40 x 5
50 x 5
60 x 4
65 x 2
70 x 1
75 x 1 this was quite fast
80 x 0.. not even close lol. not ready for this yet.
77.5 x 0. trying 80 rekt me
60 x 6

Some shoulder + tri work

I think if you started focusing on your back squat you'd see some nice carryover man.

Literally twice as much as my next planned working weight, good job bro.

Yea I guess.. just feels horrible since I hurt my hip, think I just needa get my flexibility back.
Thanks! 0 reps at twice your weight bro lmao, soon tho...

[connorpat1995]

just a bad workout. reminds me of one I got on video:


just sat there in the hole like "huh" lol

[j0hn117]

just a bad workout. reminds me of one I got on video:


just sat there in the hole like "huh" lol

fukkin lmao haha
Yeah think we both had sub-par workouts today
For me the strength was there just the tech that heavy wasn't misgrooving 4 sets in a row is not it mane lol.. saw you stopped because of back/elbows so probably something similar

[StandardGinger]

Saturday 25th April

*sigh* i tried... rip sweet CNS

Front Squat:
30 x 6
60 x 5
80 x 5
100 x 3
110 x 2
120 x 1
130 x 1
135 x 1
140 x 0
60 x 2
140 x 0
The reps from 130 onwards were the literal worst of 2015.. My entire heel came off the floor and i basically paused ATG.. turns out it isnt easy to get out of that position..
Actually felt strong today but wrecked my legs with bad tech. 140 is in there.. just not yet. I suspect it'll be after summer before I get to try it again/get back to this strength level.

OHP:
30 x 5
40 x 5
50 x 5
60 x 4
65 x 2
70 x 1
75 x 1 this was quite fast
80 x 0.. not even close lol. not ready for this yet.
77.5 x 0. trying 80 rekt me
60 x 6

Unlucky mate, sometimes it's just not meant to be

[orion792]

you'll get that fs next time

[j0hn117]

standing long jumped/broad jumped 2.70m/8'10" after training today at >200lbs.. das it mane

[j0hn117]

Monday 27th April
S&C

Snatch warmup

Hang cleans:
60 x 3
70 x 3
75 x 2
80 x 1
85 x 1
90 x 1
95 x 1 *PB*
Easyy. Will have a vid to compare this 95 and the prev 90 pb. Also had a PB on the force plate.. my squat jump was higher than my prev CMJ best despite going up in BW. Means my strength + power have gone up a good bit!

Snatch Balance:
40 x 2
45 x 2
50 x 2 *PB*

Explosive Back Squat:
90 x 3
100 x 3
105 x 3
107.5 x 3
Lol @ this weight. Was awkward at the start since I've back squatted so little but I got into the groove of it and it felt really good at the end.

Bench:
70 x 5
85 x 5
90 x 4
95 x 4
100 x 4
100 is pretty trivial now. Tech was way off but lightest 100 has ever felt. Say with good form I'd have 7-8 in me.

RDL:
70 x 6
90 x 4
95 x 4
100 x 4 *VPB*

Supersetted with 1 arm DB row:
70 lbs x 6
75 lbs x 4
80 lbs x 2

Paloff Press:
40 lbs x 6
40 lbs x 6

Supersetted with BB rollout:
2 x 6 *Range/form PB*

Video not uploading. I guess we'll never know.

[StandardGinger]

Monday 27th April
S&C
Bench:
100 x 4
100 is pretty trivial now.

*gulp*

[j0hn117]

*gulp*

umad?
Gonna attempt 3-5x5 on sat + see how it goes. currently peppering my angus for that

[j0hn117]

Thursday April 30th
S&C

Snatch warmup

Power cleans:
60 x 3
65 x 3
70 x 2
75 x 1
All easyy

BTN push press:
55 x 3
60 x 2
65 x 1
Really easy

Explosive Front squats:
80 x 3
85 x 3
90 x 3
80 x 3

1 arm cable row:
70 lbs x 6 *PB*
75 lbs x 4 *PB*
80 lbs x 4 *PB*

Supersetted with 3 count NHE:
2 x 6

Side plank:
45s x 2

Supersetted withBack extension hold:
45s x 2

[j0hn117]

Saturday 2nd May

Dear gawd it's may, and I've done no studying :O fuk

Pullups:
like 40+ throughout the day, been doing them regularly. definitely getting better at them lol done hundreds

Squats:
40 x 8
60 x 6
80 x 5
100 x 3
110 x 3
120 x 6 *PB* wanted to beat my FS pb lol
130 x 7 *PB* didn't plan this lol, probs 8 if I hadn't gone for 120 too. Might've got 8 anyway but I don't like grinding too hard on back squat.
100 x 8 *PB* harder than 130 lol
All 130 reps below parallel so damn happy with that

Bench:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 9 *PB* lolwat
80 x 12
80 x 12
80 x 11 didn't attempt 12th
got to 5 at 100 and was easy so I kept going.. possibly could've got 10 but I think even 9 was a push. So now I can say I maybe could've got the 10th rather than saying i failed

Tri's, legs and chest were knackered after this and I've done tons of differing grip pull/chin ups almost every day so back + bi's are getting enough work probs