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  1. #91
    Registered User Jancl57's Avatar
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    in.

    mirin bench
    100% slav

    eat pease
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  2. #92
    Registered User j0hn117's Avatar
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    Originally Posted by Jancl57 View Post
    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!
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  3. #93
    Registered User StandardGinger's Avatar
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    Back squat not looking so poverty now
    My Log was 'ere : http://forum.bodybuilding.com/showthread.php?t=160177511

    "Good things come to those who weight" Lel
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  4. #94
    Registered User j0hn117's Avatar
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    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
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  5. #95
    Registered User j0hn117's Avatar
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    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
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  6. #96
    Registered User j0hn117's Avatar
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    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
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  7. #97
    Registered User orion792's Avatar
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    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.
    My workout log (candito's linear program): http://forum.bodybuilding.com/showthread.php?t=165515901
    My strength training (road to powerlifting) log: http://forum.bodybuilding.com/showthread.php?t=173639391&p=1486170391#post1486170391
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  8. #98
    Registered User j0hn117's Avatar
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    Originally Posted by orion792 View Post
    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
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  9. #99
    Registered User j0hn117's Avatar
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    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
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  10. #100
    Registered User j0hn117's Avatar
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    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*
    Last edited by j0hn117; 05-18-2015 at 07:59 AM.
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  11. #101
    Registered User j0hn117's Avatar
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    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
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  12. #102
    lagging quads connorpat1995's Avatar
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    doing warmups with bands around my knees has given me mad glute activation
    log:
    http://forum.bodybuilding.com/showthread.php?t=165742981

    nothing but the basics
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  13. #103
    Registered User j0hn117's Avatar
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    Originally Posted by connorpat1995 View Post
    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
    2018 Cutting Edition : 205 -> 191

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  14. #104
    Registered User j0hn117's Avatar
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    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
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  15. #105
    Registered User j0hn117's Avatar
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    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..
    Last edited by j0hn117; 05-23-2015 at 01:14 PM.
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  16. #106
    Registered User j0hn117's Avatar
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    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
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  17. #107
    Registered User orion792's Avatar
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    what's up with your squats man,back pain?
    get better brah
    My workout log (candito's linear program): http://forum.bodybuilding.com/showthread.php?t=165515901
    My strength training (road to powerlifting) log: http://forum.bodybuilding.com/showthread.php?t=173639391&p=1486170391#post1486170391
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  18. #108
    Registered User j0hn117's Avatar
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    Originally Posted by orion792 View Post
    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
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  19. #109
    Registered User orion792's Avatar
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    Originally Posted by j0hn117 View Post
    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
    My workout log (candito's linear program): http://forum.bodybuilding.com/showthread.php?t=165515901
    My strength training (road to powerlifting) log: http://forum.bodybuilding.com/showthread.php?t=173639391&p=1486170391#post1486170391
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  20. #110
    Registered User j0hn117's Avatar
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    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.
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  21. #111
    Registered User j0hn117's Avatar
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    [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
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  22. #112
    Registered User j0hn117's Avatar
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    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
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  23. #113
    Registered User j0hn117's Avatar
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    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)
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  24. #114
    Registered User j0hn117's Avatar
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    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
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  25. #115
    Registered User j0hn117's Avatar
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    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
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  26. #116
    Registered User j0hn117's Avatar
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    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
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  27. #117
    Registered User j0hn117's Avatar
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    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
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  28. #118
    lagging quads connorpat1995's Avatar
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    connorpat1995 is offline
    how'd you take an hour to warm up?
    log:
    http://forum.bodybuilding.com/showthread.php?t=165742981

    nothing but the basics
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  29. #119
    Registered User j0hn117's Avatar
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    Originally Posted by connorpat1995 View Post
    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
    2018 Cutting Edition : 205 -> 191

    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  30. #120
    Registered User orion792's Avatar
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    Age: 26
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    orion792 is offline
    injuries are a pain,it's the worst when you lose motivation because of them. keep it up bro
    My workout log (candito's linear program): http://forum.bodybuilding.com/showthread.php?t=165515901
    My strength training (road to powerlifting) log: http://forum.bodybuilding.com/showthread.php?t=173639391&p=1486170391#post1486170391
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