J0hn117's log to former strength and beyond

[Jancl57]

in.

mirin bench

[j0hn117]

in.

mirin bench

das it mane, thanks!
first time back on it for over a month properly so some tech to work on + hopefully I can get it to go up a little more!

[StandardGinger]

Back squat not looking so poverty now

[j0hn117]

Wednesday 6th May
S&C

Easy session.

Snatch Warmup

Hang clean:
60 x 3
70 x 3
75 x 2
80 x 2

Explosive Back Squat:
65 x 3
90 x 3
100 x 3
105 x 3
90 x 3

Bench:
70 x 5
80 x 4
85 x 4
90 x 4

DB row:
70 lbs x 3
75 lbs x 2
80 lbs x 1
Lol

[j0hn117]

Saturday 9th May

Squats:
60 x 6
80 x 5
100 x 5
110 x 5
120 x 3
130 x 3
140 x 4 *PB*
120 x 2 legs were done lol
100 x 8

Bench:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 3
105 x 3
110 x 4 *PB*
Little disappointed with this.. feel like I had the strength to do 5

Some tricep work

Pretty pleased with this session considering I had 2 events in regionals in the morning and didn't get much sleep. Pre-workout nutrition wasn't great either and I had way too much rest between the last bench sets because no one would spot me lmao. Think if I had more time to acclimatize to the heavier weight on bench I'd be able to do better

[j0hn117]

Monday 11th May
S&C

Hang Cleans:
60 x 3
70 x 3
72.5 x 3
80 x 2
85 x 2
Awful today

Hang Snatches:
40 x 3
30 x 3
30 x 3
Ew

Squats:
80 x 3
90 x 3
100 x 3
110 x 3
115 x 3
120 x 3
Not great after saturday

Bench:
70 x 5
85 x 5
95 x 5
100 x 5
102.5 x 5
Pretty easy despite not feeling 100%

DB row:
70 lbs x 6
75 lbs x 4
80 lbs x 2

[orion792]

Hey brah,would you upload a video of your hang clean/snatch?it would be pretty cool to see those,I'm considering joining a crossfit gym just to learn the oly lifts...I love that sport.

[j0hn117]

Hey brah,would you upload a video of your hang clean/snatch?it would be pretty cool to see those,I'm considering joining a crossfit gym just to learn the oly lifts...I love that sport.

there's vids of my hang cleans on pg 3 i think.. didn't take any vids of hang snatch cus it was awful. probs gonna spend a few months working on this. Oly lifts are pretty fun when you get them right

[j0hn117]

Wednesday 14th May
S&C

Starting a cut for a few weeks now to lose a bit of fat + increase my speed for the big track comps since my strength training block has finished.

Power Cleans:
60 x 3
70 x 3
75 x 2
80 x 2
85 x 2
90 x 1

Explosive Front Squats:
80 x 3
90 x 3
95 x 3
90 x 3

BTN push press:
60 x 3
65 x 2
67.5 x 1

Chin ups:
+7 x 3
+ 9.5 x 3
+12 x 3
Easy

3 Count NHE:
3 x 6

Supersetted with 10kg Weighted Side Plank:
3 x 45s

[j0hn117]

Saturday 16th May


Power Cleans:
60 x 3
70 x 3
80 x 3
90 x 3 *PB*
100 x 2 *PB*
105 x 1 *PB* sketchy rep
110 x 1 *PB* good rep. still didn't go below parallel

Squats:
110 x 5
120 x 3
125 x 1
130 x 1
125 x 1
120 x 1
Going in a 110 was not a good move. Legs were having none of this

Bench:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 3
105 x 3
110 x 3 .. felt easy, could've got 5
115 x 3 *PB*

[j0hn117]

Monday 18th May
S&C

Snatch warm up

2nd pull Snatches:
40 x 2nd pull shrug x 2, 1
40 x 3
40 x 3

Hang Cleans:
65 x 3
75 x 3
80 x 3
85 x 2
90 x 2
Very last rep was my last rep. lol

Squat:
90 x 3
90 x 1
100 x 3
110 x 3
115 x 3
120 x 3
125 x 3
Easily have the strength for this but have a huge sticking point mid squat. Need to push my hips under myself out of the hole + start doing a lot of glute strengthening + activation exercises.

Bench:
70 x 5
85 x 5
95 x 5
100 x 4
105 x 3
110 x 2
Last set was realllly easy. Coach said I'd 3 more in there

RDL:
80 x 4
90 x 4
90 x 4

Supersetted with 1 arm DB row:
70 lbs x 6
75 lbs x 4
80 lbs x 2
Concentrated on pinching shoulder blades, worked a lot better

Paloff press:
40 x 6
40 x 6
40 x 6

Supersetted with BB rollout:
3 x 8

[connorpat1995]

doing warmups with bands around my knees has given me mad glute activation

[j0hn117]

doing warmups with bands around my knees has given me mad glute activation

i think ts more extension at the hip by glute max rather than abduction by the glute med etc, that i need to develop (my knees don't cave), however it's probably something i'll incorporate

[j0hn117]

Wednesday 20th May
S&C

Snatch Warmup

Power Cleans:
60 x 3
70 x 3
75 x 2
80 x 2
85 x 1
90 x 1
lol easy

Explosive Front squats:
80 x 3
90 x 3
95 x 3
90 x 3
These were fast today, the bar came off my shoulders by about 2-3 inches on the 95 set. feelsgood
Back didn't enjoy it so much (on the way down) which is due to my compromised flexibility i think. Needa get back on that horse

BTN:
60 x 3
65 x 2
67.5 x 1

Chin ups:
+7 x 3
+12 x 3
+14.5 x 3
+20 x 3

3 Count NHE:
3 x 6

Supersetted with 10 kg Weighted Side Plank:
3 x 45s
The pain lmao

[j0hn117]

Saturday 23rd May

Phuck this ghey earth

Squats:
60 x 5
80 x 5
100 x 5
110 x 5
120 x 0
120 x 0
My form is phucked now on this, i don't know how to fix it + its just shyt. too scared to go down fully on the 120 because my back was starting to hurt quite badly on the eccentric?
Think my hips are tight cus sitting (exams), developed APT, excessive butt wink at bottom of squat and not enough reinforcement of correct motor pattern
Not gonna back squat for the next 3-4 weeks on a sat. PHUCKKKKKKKKKKKKKKKKKKKKKKKKKKK

Bench:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
105 x 3
110 x 2
115 x 2
120 x 0 phuck my life, who was technique?
120 x 1 phuck my life #2, who was technique? not happy but still *PB*
Would've probs had a good chance of 3 if my tech wasn't so bawls on every rep.
1st rep of the successful 120 was good, pretty easy tbh, then i touch the bar most of the way to my clavicle on the next..
If i can have a bad fail one set, then come back for a pretty easy first rep, I easily have the strength for 3, just not the technique today i guess.
After comp season is over I might go back on a high volume programme to try and get my bench technique back, as it really limited me today fs

CGBP:
60 x 12
i felt like it

an assortment of pistol squats + 1 set 5kg weighted, 8 /ea side. Total reps maybe 25?

eugh



















































im 100% done
edit: I blame exams + cutting, mainly cutting though..

[j0hn117]

Wednesday 27th May
S&C

Snatch warmup

Hang Cleans:
60 x 3
70 x 3
75 x 2
77.5 x 1
80 x 1

Squat:
80 x 2
90 x 3
Nope. Back is ****ed. Nope. eugh

Bench:
70 x 5
80 x 5
85 x 5
90 x 5
This was hilarious easy, at least

DB row:
70 lbs x 3
75 lbs x 2
80 lbs x 1

[orion792]

what's up with your squats man,back pain?
get better brah

[j0hn117]

what's up with your squats man,back pain?
get better brah

yeah mane, bad pain on the way down, still sore today thanks and you too (you haven't been squatting for a while right?)
Think I'll try to do some bodyweight stuff for the next while like pistols etc, avoiding any major compression on my spine

[orion792]

yeah mane, bad pain on the way down, still sore today thanks and you too (you haven't been squatting for a while right?)
Think I'll try to do some bodyweight stuff for the next while like pistols etc, avoiding any major compression on my spine

I did stop pretty much all squats/deadlifts/bench/heavy back work because of back pain (almost 2 weeks) but I'm going back slowly now that I'm feeling better. I want a BW seated ohp bad before my first year of lifting ends,but I haven't pressed seriously for 3 weeks now...
we'll see how it goes

[j0hn117]

Thursday 18th June

Finally finished my exams.. dear lawd that was bad
So tight, esp in hip area (still experimenting with squats)
I have consistently worked out I just haven't had time to log it.

Hang Clean Pulls:
65 x 3
70 x 3
80 x 3
90 x 3
100 x 3
110 x 3
120 x 2
130 x 1
110 x 3

Overhead Squat:
20 x 5
30 x 5
40 x 5

Overhead Press:
30 x 8
40 x 6
50 x 4
57.5 x 3
60 x 3
62.5 x 3
65 x 3
67.5 x 3
50 x 12

Close Grip Bench:
60 x 10
70 x 8
80 x 6

Still on a cut, hanging around a low of ~92.5kg (down from ~97.5)
Was a little more maintenance during exams but now I'm back to cutting. Goal is to get below 90kg before August.

[j0hn117]

[size=+1]Saturday 20th June

Front Squat:
60 x 8
70 x 8
75 x 8
80 x 8
80 x 8 Meant to be 85 lol
90 x 8

Back Squat:
100 x 3
110 x 5

OHP:
30 x 8
40 x 7
50 x 6
55 x 5
57.5 x 5
60 x 5
62.5 x 5
65 x 5

[b]Supersetted with[/u] BB RDL:
20 x 5
30 x 5
40 x 5
50 x 5
55 x 5
60 x 5

10kg weighted chin-ups:
3 x 5

Supersetted with CGBP:
60 x 12
65 x 12
70 x 12

[j0hn117]

Monday 22nd June

OHP:
20 x 8
30 x 6
40 x 6
50 x 5
57.5 x 4
60 x 4

Supersetted with 1 arm DB row:
25 x 8
30 x 8
32.5 x 8

Decided to stop after this cus my left rotator cuff wasn't feeling great

Shoulder circuit

[j0hn117]

Monday 13th July

Posting has been bad because training hasn't been much to speak of. Still recovering from various injuries but hopefully within the next month I can start getting properly back into it.

Front Squats:
60 x 5
70 x 5
80 x 5

Bench:
60 x 5
70 x 5
80 x 6
90 x 5

Supersetted with Chin-ups:
3 x 6

BB curls:
25 x 12
25 x 10
25 x 8

Supersetted with Tricep kick backs (i know..):
5 x 12
5 x 12
5 x 12

Edit: Cut has slowed down.. been at ~ 90-91 for like 10 days now.
Lowest recorded weight so far has been 88.8 kg (after workout but water weight isn't tissue, so bite me)

[j0hn117]

Wednesday 15th July
S&C

Squat jump has gone up by 5 W/kg which is good (considering not much training - so not much strength loss despite weight loss)

Hang Clean:
60 x 2
70 x 1
80 x 3
85 x 3
90 x 2
95 x 1,1 (rep, 30s, rep) *PB*

Hang Snatch:
30 x 3
30 x 2,2 (pull - rep)
30 x 2,2
30 x 2,2
30 x 2,2

Squat:
60 x 5
80 x 5
90 x 5
95 x 5
100 x 5
Actually felt alright which is nice. Will be able to start loading pretty soon.

Bench:
70 x 5
85 x 5
95 x 3
100 x 3
102.5 x 3
105 x 2
Easy

RDL:
70 x 4
80 x 4
90 x 4

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

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

Supersetted with BB rollout:
3 x 8

[j0hn117]

Monday 20th July
S&C

Hang cleans:
60 x 3
70 x 2
80 x 3
90 x 2
95 x 1
100 x 1 *Pb*
102.5 x 1 *Pb*
105 x 1 *Pb*

Squat:
70 x 5
80 x 5
90 x 5
100 x 5
110 x 5
A little pain in back but hopefully thatll go in the next few weeks

Bench:
75 x 5
90 x 4
100 x 3
105 x 2
110 x 1
115 x 1
120 x 1 *=Pb*
125 x 1 *Pb*
Lower bw than my last pb and i havent really trained bench so im happy with this

Db row:
70 lbs x 6
75 lbs x 6
75 lbs x 6

Split stance paloff press;
3 x 8 @ 30 lbs

BB rollout;
3 x 8

[j0hn117]

Wednesday 29th July
S&C

Clean Pulls:
70 x 3
90 x 3
Nope, back didn't like this

Front Squats:
60 x 5
80 x 5
85 x 4
90 x 3
95 x 3
Went higher on these to protect back

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

Weighted Chins:
+22 x 3
+27 x 3
+29.5 x 3

4 count NHE:
x5
x5
x5

Supersetted with Adductor bridge hold:
2 x 20s

and Side plank:
3 x 45s

[j0hn117]

Friday 31st July
S&C

1 hour long warm-up (fml)

Hang Snatch: (1 hpull, 1 hsnatch = 1)
30 x 2
30 x 2
35 x 2
35 x 2

Single Leg Squat:
3 x 5

Supersetted with DB bench: 3-1-1
60 lbs x 6
65 lbs x 6
70 lbs x 4
70 lbs x 4
2nd week of doing db bench ever, this was pretty easy but the hardest bit is actually getting the dumbbells up to start.. lol

Single leg RDL:
25 lbs x 5
25 lbs x 5
25 lbs x 5

Supersetted with TRX row:
3 x 10

Dead-bugs:
3 x 10

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

My logging recently has sucked, but back injury due to failing a power-clean has affected my motivation a lot.. been a few months since my back has been 100% now

[connorpat1995]

how'd you take an hour to warm up?

[j0hn117]

how'd you take an hour to warm up?

its not really a warm up
its like foam rolling then rehab/prehab glute + adductor work then a whole load of balance + co-ordination work plus some more dynamic mobility. takes ages

edit: it's a warm up but also just general conditioning

[orion792]

injuries are a pain,it's the worst when you lose motivation because of them. keep it up bro