J0hn117's log to former strength and beyond

[j0hn117]

Yea he benched 375 (170) a few yrs ago but isn't as strong anymore.. Good to have someone to chase in the gym though

[wishiwasdivin]

Great looking training in here my man

[j0hn117]

Great looking training in here my man

thanks! Im getting there slowly but surely...

[j0hn117]

Monday 9th November
Madcow Week 6 Day 1

Front Squat:
65 x 5
75 x 5
87.5 x 5
97.5 x 5
107.5 x 5 *Comeback PB*
Sucked today - floor was really wet and my foot slid outwards on first rep and threw me off for rest of set.. still should be able to progress fine.

Bench:
67.5 x 5
77.5 x 5
90 x 5
100 x 5
110 x 5 *PB*
Good today, foot slid on the set of 100 but not on 110 luckily.. think ill manage next week

DB row:
27.5 x 5
30 x 5
35 x 5
40 x 5
45 x 8 *PB*
Had more on this - foot slipped on first set and i fell over so that set was disrupted and im lucky not to be injured.. will go for 10/12 next week

Neutral grip pull-up:
2 x 8
Elbows sore i think from pullups so gonna do neutral or chins now

Supersetted with Knee/leg raises:
2 x 15

Was gonna do 3 sets but was just done with the stupid slippery floor - lat niggling me since before the workout and elbow sore too so just said fk it
Looking forward to AMRAP on 70 on wed OHP

107.5 FS and 100 bench

[j0hn117]

Wednesday 11th November
Madcow Week 6 Day 2

Front squats:
65 x 5
75 x 5
85 x 5
85 x 5

Ohp:
50 x 5
57.5 x 5
65 x 5
70 x 6 * PB.. 30s rest then 70 x 1
Short rest
60 x 12 push press

Disappointed and felt strong enough to do much but triceps not there today - also didn't eat for 18 hours then had a sandwich and worked out so I'm sure that contributes.. Next week will be interesting

Rdl:
80 x 5
90 x 5
100 x 5
110 x 10 * PB
Rage carried over from ohp.. This was still easy lol

Lateral raises:
10 x 8
10 x 8
10 x 8 vpb

Supersetted with Front raises:
10 x 8
10 x 8
10 x 8 vpb

[connorpat1995]

what kind of sammich was it?

[j0hn117]

what kind of sammich was it?

Peanut butter and Nutella hnng

[j0hn117]

Friday 13th November
Madcow Week 6 Day 3

Front squat:
65 x 5
75 x 5
87.5 x 5
97.5 x 5
110 x 3
87.5 x 8
87.5 x 8
87.5 x 8

Bench:
65 x 5
75 x 5
90 x 5
100 x 5
112.5 x 3
90 x 8
90 x 8
90 x 8

CG incline bench:
60 x 12
60 x 8
60 x 7

Supersetted with Bicep curls:
35 x 12
35 x 10
35 x 8

Had to do the fs really quickly then leave the gym after my second set of bench. Came back 2 hours later after a party to do 90 and bench just Sucked after that.
Was meant to do db row but I forgot and my back was sore from wed anyway so I'm not too worried.
First day testing incline and my pec minor gas serious doms

Mondays workout is gonna be hard af

[j0hn117]

Monday 16th November
Madcow Week 7 Day 1

Front squat:
65 x 5
77.5 x 5
87.5 x 5
100 x 5
110 x 5
Strength there but some misgroove - faster than fri

Bench:
67.5 x 5
80 x 5
90 x 5
102.5 x 5
112.5 x 5 * PB
Again faster than fri but misgrooved.. 115 definitely in there

DB row:
25 x 5
32.5 x 5
37.5 x 5
40 x 5
45 x 12 * PB
Hard top set but most reps clean and wanna challenge myself

Knee raises:
3 sets

Chins:
3 x 8
Last 2 sets broken up cus back tired

[Fattgott]

I might have missed it but is there any reason you do FS instead of back squats?

Also great benching man.

[j0hn117]

I might have missed it but is there any reason you do FS instead of back squats?

Also great benching man.

Thanks mane

Cus I've a pretty long history of back injuries from squats and deads it's just not worth it.. Can still get gains with fronts and a few accessories

[j0hn117]

Wednesday 18th November
Madcow Week 7 Day 2

Front squat:
65 x 5
75 x 5
87.5 x 5
87.5 x 5

OHP:
40 x 8
50 x 5
57.5 x 5
65 x 5
72.5 x 5 * PB *
60 x 10 * PB *
Top set was a grinder so next week will be very interesting.. Might keep at same weight but try more reps for longevity

RDL:
60 x 5
80 x 5
92.5 x 5
102.5 x 5
115 x 5 * PB *
Bit weird tech today

Lateral raises:
10 x 10 * PB *
10 x 8
10 x 8 VPB

Supersetted with Front raises:
10 x 10 * PB *
10 x 8
10 x 8 VPB

[j0hn117]

Friday 20th November
Madcow Week 7 Day 3

Phuck this session.. Loads of different factors just made this a horrendous session but I'm happy I pushed through and made it despite bad performance.

Front squat:
65 x 5
77.5 x 5
87.5 x 5
100 x 5
112.5 x 3
87.5 x 8
87.5 x 8
87.5 x 8
You know when the first warm up set is bad that it's going to be a hard workout. Top set was hard af so we're the later ones too

Bench:
67.5 x 5
80 x 5
90 x 5
102.5 x 5
115 x 3
90 x 8
90 x 8
90 x 11 * PB
Sucked from 102.5 onwards.. Felt really heavy in the hands and through the reps.. Wanted to prove that even today I could get a pb, regardless of how small

Db row:
27.5 x 5
32.5 x 5
37.5 x 5
40 x 5
52.5 x 3 * PB *
37.5 x 8
37.5 x 8
37.5 x 8

Incline bench:
60 x 12
60 x 12
60 x 10

BB curls:
40 x 8 * PB
40 x 8
40 x 8
Progressively more cheating as the sets go on

One of the toughest (mentally) sessions I've ever done so I'm glad I got through it. If I'm to complete Mondays workout I'll have to up my game

[j0hn117]

Monday 23rd November
Madcow Week 8 Day 1

Front squats:
40 x 6
67.5 x 5
77.5 x 5
90 x 5
102.5 x 5
112.5 x 5
Not amazing but made the reps.. probably good for a while more

Bench:
20 x 20
70 x 5
82.5 x 5
95 x 5
105 x 5
115 x 5 * PB *
glute cramped on top set but it was OK.. Harder than last week but I think I'll manage another week

Db row:
27.5 x 5
35 x 5
37.5 x 5
42.5 x 5
47.5 x 10 * PB * mightve been 8 I don't remember

Chins:
X10
2 x 8

Ab wheel:
2 x 8

Pretty good session.. Hardest lift of the week in ohp on wed

[j0hn117]

Wednesday 25th November
Madcow Week 8 Day 2

Front squat:
20 x 5
60 x 2
67.5 x 5
77.5 x 5
90 x 5
90 x 5

OHP:
52.5 x 5
60 x 5
67.5 x 5
75 x 5 *PB*
fuark the last rep was a grind.. another lb and i wouldnt have made it. going to try for 77.5 next week but i expect 4

RDL:
80 x 5
95 x 5
107.5 x 5
120 x 5 *PB*

Lateral raises:
10 x 12 *PB*
10 x 12
10 x 12 *VPB*

Supersetted with Front raises:
10 x 12 *PB*
10 x 12
10 x 12 *VPB*
Putting weight up next week

[wishiwasdivin]

Still going strong, good work brotha.

[j0hn117]

Still going strong, good work brotha.

thanks! it's quite encouraging that I've made this much progress in a short time.. plenty more to be made!

[j0hn117]

Friday 27th November
Madcow Week 8 Day 3

Front Squat:
70 x 5
77.5 x 5
90 x 5
100 x 5
115 x 3
100 x 3
90 x 8
90 x 8
90 x 8
Easy top set - slow into hole tho cus heavy so tried to be more aggressive on the set of 100

Bench:
70 x 5
82.5 x 5
95 x 5
105 x 5
117.5 x 3 *PB
95 x 8
95 x 8
95 x 8
Top set was so easy.. If same Strength on Monday I'll get the set no problem

DB row:
30 x 5
35 x 5
37.5 x 5
42.5 x 5
55 x 5 * PB
37.5 x 8
37.5 x 8
37.5 x 8
Left side on top set was not as Strict as I'd like it but imma drop the weight and do more reps now as I can't load past 55

Incline bench:
70 x 12 * PB
70 x 12
70 x 9
Failed on the 10th on third set

BB curls:
40 x 12 * PB
40 x 10 * VPB
40 x 8 * PB

Supersetted with Ab wheel w/ hold:
3 x 5

[j0hn117]

Monday 30th November
Madcow Week 9 Day 1

Front Squats:
40 x 3
70 x 5
82.5 x 5
92.5 x 5
102.5 x 5
115 x 6 *PB*
Wanted a PB lel, still not too bad and should be good next week + probs to equal my PB the week after.

Bench:
60 x 5
82.5 x 5
95 x 5
107.5 x 5
117.5 x 5 *PB*
4th rep was misgrooved but still made 5 ok, prob had 1+ reps left. Good for next week prob.

DB row:
30 x 5
35 x 5
37.5 x 5
42.5 x 5
47.5 x 12 *PB*
Since i maxed out the DB's on fri I've changed the DB row workouts for Mon + fri - mon works up to AMRAP and Fri is more volume

Chins:
x10
x8
x7 + 1 eccentric

Supersetted with abs
3 x arbitrary

Solid workout even though 2 degrees and the roof was open (gym getting extended) and deffo wasn't 100%.

AMRAP ohp 75 on wed, going for 6 even though I barely made 5 last week. hold me bruhs

[j0hn117]

Wednesday 2nd December
Madcow Week 9 Day 2

Front Squat:
20 x 4
70 x 5
80 x 5
92.5 x 5
92.5 x 5
Easy

Ohp:
55 x 5
62.5 x 5
70 x 5
75 x 4 FAIL
Worse than last week so first stall - switching to 3 then 5 reps over 2 weeks then increase by 2.5 kg. When I stall on that I'll reset to ramping from 70 x 5

RDL:
75 x 4
100 x 5
110 x 5
122.5 x 5 * PB
Even these weren't great + Grip weak today so think that shows I'm tired

Lateral raises:
12.5 x 8 *PB
12.5 x 8
12.5 x vpb

Supersetted with Front raises:
12.5 x 8 * PB
12.5 x 8
12.5 x 6

Dropset lateral raises (after final set of 6)
5 x 30
Fuark me the burn

Definitely a bit burnt out today so considering that my lifts weren't too bad. Hopefully I'll be better on Fri

[j0hn117]

Friday 4th December
Madcow Week 9 Day 3

Front squat:
20 x 4
70 x 5 + power clean
80 x 5 + power clean
92.5 x 5 + power clean
105 x 5
117.5 x 3
92.5 x 8
92.5 x 8
92.5 x 8
Top set was pretty quick despite hip giving me some grief

Bench:
72.5 x 5
85 x 5
95 x 5
107.5 x 5
120 x 3 *PB*
95 x 8
95 x 8
95 x 8 *VPB*
Top set felt really heavy in the hands which knocked my confidence I think. Just thought I'd get crushed so form went to chit. Hopefully having handled it i'll be better on Mon.

DB row:
30 x 5
35 x 5
40 x 5
45 x 5
45 x 5 *VPB*
37.5 x 8
37.5 x 8
37.5 x 8

CG Incline Bench:
80 x 5 Had the bench on a higher incline than usual without noticing and wasn't ready lol
80 x 10 *PB*
80 x 9 *PB*
Didn't fail any but phuck me that last rep was a grinder

BB curl:
50 x 8 *PB*
45 x 8
40 x 8 *VPB*
Seem to gain strength stupidy easy on this + biceps are barely even growing. Definitely dodgy form but idgaf

Supersetted with Abs:
3 x whatever

Possibly the longest + one of the most mentally challenging sessions i've ever done. Pretty happy I got everything done and even in the worst conditions ever still really pushed myself. Going to failure on OHp definitely affected me I think, but hopefully I'll be rested for monday.

Now to eat all the things

[j0hn117]

going to change up my bench tech a little by flaring the elbows out a bit more on descent, since when I press they flare automatically so clearly I'm tucking too much. Might explain why i've not been feeling it in my chest recently as much + this will probably help strength if it shifts more load of my triceps since theyre my weakness.

[j0hn117]

Monday 7th December
Madcow Week 10 Day 1

Front squat:
70 x 5
82.5 x 5
95 x 5
105 x 5
117.5 x 5
Bad knee but forced myself to get through it. Not squatting on Wed to conserve it

Bench:
72.5 x 5
85 x 5
95 x 5
107.5 x 5
120 x 5 * PB
pretty good speed, good for next week i think

Neutral grip chin ups:
5 x 8
1 x 5
1 x 6, 2, 2

Forearm has pain along the ulna so going to stop db row for a while

[wishiwasdivin]

Nice front front squat numbers.

Excellent work on bench as well with that 120x5 PB grats.

[j0hn117]

Nice front front squat numbers.

Excellent work on bench as well with that 120x5 PB grats.

Thanks a lot man
I saw you PB'd on FS (grats BTW) so I'm sure you know how it feels when you start to get back to pre-injury strength levels!

[wishiwasdivin]

Thanks a lot man
I saw you PB'd on FS (grats BTW) so I'm sure you know how it feels when you start to get back to pre-injury strength levels!

Thanks man. Oh yeah it feels good to be getting that strength back. I've had a few setbacks because I was dumb and getting in to big of a rush. So I cut all weight back and started taking a much slower approach and it's helped alot but I'm definitely getting them numbers back up

[j0hn117]

Wednesday 9th December
Madcow Week 10 Day 2

Been sick for the past 2 days so this was fun

OHP:
20 x 5
40 x 5
50 x 5
57.5 x 5
62.5 x 5
70 x 5
77.5 x 3 *PB* worst misgroove in history on the 3rd rep
80 x 1 Flew up

RDL:
80 x 5
100 x 5
112.5 x 5
125 x 5 *PB*

Lateral raise:
12.5 x 12 *PB*
12.5 x 10
12.5 x 8 *VPB*

Supersetted with Front raise:
12.5 x 12 *PB*
12.5 x 10
12.5 x 12 *VPB*

[wishiwasdivin]

For being sick you stil got in an got it done, good work. Hope you get to feeling better soon

[j0hn117]

For being sick you still got in and got it done, good work. Hope you get to feeling better soon

Thanks man; good to get out of bed for once in the day at least!

[j0hn117]

Friday 10th December
Madcow Week 10 Day 3

Front squat:
60 x 1
72.5 x 5
85 x 5
95 x 5
107.5 x 5
120 x 3
95 x 8
Had misgroove of peace on 120 set but I think I'm getting used to the weight

Bench:
60 x 5
75 x 5
85 x 5
97.5 x 5
110 x 5
122.5 x 3 * PB* pretty fast
97.5 x 8
97.5 x 8
97.5 x 12 * PB *
Trying to keep the elbows more flared but as I fatigued I defaulted more to old tech. Need to get the reps in to ingrain the new tech

NG pullups:
X5
5 x 5
10 x 5
12.5 x 5
13.5 x 5

Incline bench:
85 x 10 * PB *
85 x 8
80 x 7, 2
Rested 30s on last set and failed 3rd

BB curls:
60 x 4 PB Just wanted to do 1 plate it
40 x 12

Hammer curls:
15 x 12 * PB *
Changing all supinated grip exercises I can to natural grip because it's hurting one of my forearm muscles (flexor digitorum maybe)

Pretty good workout, hopefully im not sick on Monday and back at 100% - feeling some bad things in my Chest atm