J0hn117's log to former strength and beyond

[wishiwasdivin]

Seeing a lot of PB's in that session John, nice work man. Hopefully your a 100% Monday. Is the chest issue just from the cold?

[j0hn117]

Seeing a lot of PB's in that session John, nice work man. Hopefully your a 100% Monday. Is the chest issue just from the cold?

thanks for the support as always carl! Bench and squat are moving pretty well but im looking forward to my deload

[Kameronn]

in for more pbs please

[j0hn117]

in for more pbs please

ask and you shall receive.. You'll have to guess the weights though because im not living in the 19th century and use kilos
Welcome mane! 6'0 master-race das it

[wishiwasdivin]

thanks for the support as always carl! Bench and squat are moving pretty well but im looking forward to my deload

it always feels good making progress

[j0hn117]

Monday 14th December
Madcow Week 11 Day 1

Front Squat:
72.5 x 5
85 x 5
95 x 5
107.5 x 5
120 x 5 * PB
Hurt my wrist today so this was a bit sub par. Top set was hard and misgroove was strong.. Weight is properly heavy and I just didn't have the confidence. Got it done though

Bench:
75 x 5
85 x 5
97.5 x 5
110 x 5
122.5 x 5 * PB
Misgroove on top set but tricep strength kept me going. Next week will be v hard for f squat and bench but I think I can do it

Neutral grip pullups:
X10 * PB
4 x 8
X12 * VPB
Better than last week

Need to bring the A game next week but I'm happy enough with this

[Kameronn]

I'm way too metrically challenged for this chit. Grats on PBs though, love programs like Madcows where you're constantly pushing those PBs.

[j0hn117]

I'm way too metrically challenged for this chit. Grats on PBs though, love programs like Madcows where you're constantly pushing those PBs.

Thanks brah
After long enough on the forum I can just convert lol, 100 kg = 220 or basically 2 plates
It's good to always add but it gets draining having to hype myself up for every workout

[j0hn117]

Wednesday 17th
Madcow Week 11 Day 2

Front squat:
20 x 5
60 x5
65 x 8
77.5 x 3
102.5 x 5
Idk

OHP:
40 x 5
50 x 5
60 x 5
65 x 5
70 x 5
77.5 x 5 * PB *
Last rep was sketchy AF, but fk it. Going for a 1rm next week and hopefully 90 kg

RDL:
77.5 x 3
92.5 x 5
102.5 x 5
115 x 5
127.5 c 5

Power cleans:
80 x 1
92.5 x 1
102.5 x 1

Lateral raises:
15 x 8 * PB *
15 x 6
10 x 12 VPB

Supersetted with Front raises:
15 x 8 * PB *
15 x 6
10 x 12 VPB

[j0hn117]

Friday 18th December
Madcow Week 11 Day 3

Front squat:
60 x 1
75 x 5
85 x 5
95 x 5
110 x 5
122.5 x 3 * PB
97. 5 x 8
Havent stretched in a few days so back was tight and heel lifted in bottom. Monday will be a test

Bench:
75 x 5
85 x 5
97.5 x 5
110 x 5
125 x 3 * PB
97.5 x 8
Had no spot so top set was hard. Left pec a little tight cus of scapula and I felt every kilo on the top set..

Neutral grip chins:
X 5
5 x 5
10 x 5
12.5 x 5
15 x 5 * PB

Close grip incline bench:
90 x 10 * PB
90 x 8
80 x 8 VPB

Hammer curls:
15 x 12
15 x 12
15 x 12 * PB

Got through another workout..

[StandardGinger]

I'm back. I almost vomited when I saw your gains...literally sickenking.

[j0hn117]

Long time no see mane welcome back to the land of the living
Most of my gains have been from Madcow.. 4 months of back injuries didn't exactly help my squat though!

[j0hn117]

Monday 21st December
Madcow Week 12 Day 1

Last week of madcow before break

Front squat:
60 x 3
75 x 5
85 x 5
97.5 x 5
110 x 5
122.5 x 5 *PB*
Easier than last week weirdly, probably had another rep in me on the top set. still v hard and had to get super hyped

Bench:
75 x 5
87.5 x 5
100 x 5 This was a joke - knew strength was good based off of this
112.5 x 4
125 x 6 *PB*
still misgrooves on top set and decided to go for the extra rep since last week. Feel proud since my triceps kept with me on the last rep reflecting the work i've put in the past 11 weeks

Neutral Grip chins:
x 12 *=PB*
3 x 10
x 14 *PB + VPB*
Bodyweight has gone up quite a bit since the start but back strength keeping up

Abs were fatigued from chins so i called it quits

lower back was fatigued from bench...

[Kameronn]

Ik the feel on lower back fatigue on bench... just make sure your ass is anchored. Grats on PBs, keep it rolling mayne

[j0hn117]

Ik the feel on lower back fatigue on bench... just make sure your ass is anchored. Grats on PBs, keep it rolling mayne

I've never had a problem with lower back fatigue but I think it's just cus I was so tight.
Thanks mane, no more 5 rep PBs until prob Feb tho

[wishiwasdivin]

Excellent Front Squat work John.

I seen you posted in the sup section I wasn't aware that you lived in the UK

[Fattgott]

Arching makes my back really sore and cramped when I haven't benched for a while. Sick workout m8 lots of PBs and strength gains.

[j0hn117]

Arching makes my back really sore and cramped when I haven't benched for a while. Sick workout m8 lots of PBs and strength gains.

I don't even arch much which is the weird thing haha, thanks bud just getting my serving of noob gains round 2..

Excellent Front Squat work John.

I seen you posted in the sup section I wasn't aware that you lived in the UK

Thanks man! Yea just trying to find a good pre-workout but the verdict is mixed.. Why else would I be using kilos

[j0hn117]

just leaving this here


super raw + in weightlifting shoes...

[wishiwasdivin]

Impressive vid man

[j0hn117]

Wednesday 23rd December
Madcow Week 12 Day 2

Beltless T-bar deadlift: *Deadlift always dead-stop unless "TNG" is written*
72.5 x 8
92.5 x 5
112.5 x 5
132.5 x 5
132.5 x 6
112.5 x 5
Got a t-bar, my lower back is hugely the limiting factor in this.. top set was pretty heavy but the reps weren't slowing down. I'm happy that this isn't great because it means I've a lot of progress to make in the next 12 week block.

OHP:
40 x 5
50 x 5
60 x 5
70 x 3
77.5 x 1
85 x 1 *PB*
60 x 12 *PB*
Top set was a grinder.. still tired from Monday muscle + CNS wise so happy to even get that. Have being doing quite a few hours of manual labour over the past few days which hasn't helped

RDL:
60 x 5
100 x 5
130 x 5 *PB*

Lateral raises:
15 x 10 *PB*
15 x 8
12.5 x 12 8 *VPB*

Supersetted with Front raises:
15 x 10 *PB*
15 x 8
12.5 x 12 *VPB*

[j0hn117]

Madcow 12 Week Results

Since I'm taking a deload after this week + because I'm quite tired => Finished round 1 of Madcow.

Results:
Bench: 105 x 6 --> 125 x 6 *+20KG*

CG incline bench: 70 x 8 --> 90 x 10 *+>20KG* Pending Possible 100 KG attempt on Fri

OHP: 80 x 1 --> 77.5 x 5 *+7.5-10KG*

Front Squat: ~ 100 x 5 --> 122.5 x 5 *+22.5KG*

RDL: 100 x 4 --> 130 x 5 *+>30KG*

DB row: 45 x 4 --> 47.5 x 12 *+a lot*

Pump Gains:
Raises: 7.5 x 8 --> 15 x 10 *+7.5KG*
BB curl: 30 x 8 --> 50 x 8 **+20KG**

Restarting Madcow week 1 with new input weights on 4th Jan. Next week I'll just be phucking around with light stuff.
Too much formatting 5 me

[Fattgott]

sick gains formatting is an eyesore i hope this doesn't become a regular thing

stick to reds and greens IMO

[j0hn117]

sick gains formatting is an eyesore i hope this doesn't become a regular thing

stick to reds and greens IMO

Its just so it stands out so I see it easily when looking back through my log

[connorpat1995]

Dem curl gains

[j0hn117]

Dem curl gains

Was actually running a curl programme, Madcow was just me pretending I lift

[j0hn117]

Friday 25th December
Madcow Week 12 Day 3

Merry Christmas!

Hungover Af from last night so this workout was a bit different

Pause front squats:
60 x 1
75 x 3
90 x 3
100 x 5 *PB*
100 x 5
110 x 5 *PB*
Solid pauses and more than I ever did on back squat

Bench:
60 x 5
75 x 5
90 x 5
100 x 3

Red slingshot bench:
100 x 5
120 x 5
130 x 5 *PB*
100 x 15 *PB*
Takes a bit of getting used to and there was a fair bit of tearing.. once i got the form down on the last set i had no issues. Going to add this in on the friday instead of the set of 8 (do heavy 3's/5's)

Neutral grip chins:
BW x 5
5 x 5
10 x 5
15 x 5
20 x 5 *Fat PB*

CG incline bench:
100 x 6 *PB* Deffo have more on a better day
90 x 7
80 x 6

Hammer curls w/ extreme fat gripz:
15 x 12
15 x 8 + 4
15 x 6 + 6
Dear gawd the burn... r.i.p brachioradialis

Set 2 + 3 from F squat:

[j0hn117]

left shoulder/rotator cuff and all in that scapula is pretty irritated so no pressing this week.. going to rehab it and hopefully be good for the 4th.
Going to do overhead squats instead of fronts but keep some light t-bar in.

[j0hn117]

Monday 28th December
Deload Week

Day 2/14 of cut

Pause OH squat:
20 x 5
20 x 5
20 x 5
20 x 5

T-bar deadlift:
72.5 x 8
72.5 x 8
72.5 x 8

Rotator cuff rehab exercises (the burn tho)

Stationary bike 5 minutes

Very easy workout, nice to not have to lift heavy for once

[j0hn117]

Wednesday 30th December
S&C

T-bar deadlift:
72.5 x 8
92.5 x 8
112.5 x 8
Getting the form down on this

Pause OHS:
20 x 5
25 x 5
30 x 5

NG pull-ups:
3 x 8

Rotator cuff exercises