J0hn117's log to former strength and beyond

[j0hn117]

Monday 23rd February

Deload week! Except it barely is.. Did track sat and sun so had less rest + i went heavy on sat on squats so some bits of this workout suffered. Also only got like 5.8 hrs sleep.

Hang Cleans:
50 x 3
60 x 3
65 x 3
70 x 2
75 x 1

Squats:
60 x 5
70 x 5
80 x 5
Joke weight, was told to explode up, bar came off my back on some of the reps lol. Gotta go fast lel

Overhead Squat:
35 x 4
35 x 4
40 x 4

Supersetted with Iso Pull:
@ 70% x 6s
@ 80% x 6s
@ 90% x 6s

Bench:
70 x 5
90 x 5
95 x 5
100 x 3
102.5 x 2
Meant to get 102.5 x 3 on the last set but just hit a brick wall.. related to factors I stated at the start

Supersetted with RDL:
70 x 6
70 x 6
70 x 6

1 arm DB row:
55 lbs x 8
60 lbs x 8
60 lbs x 8

Supersetted with Paloff Press:
40 lbs x 10
40 lbs x 10

and; SB roll-out:
2 x 8

Oddly tired after this session..

[j0hn117]

Thursday 26th February
S&C

Sorry for the late update but I've been caught up with a lot of stuff.

Hang Cleans:
50 x 3
50 x 3

Clean Deadlifts:
50 x 3
50 x 3

Power Cleans:
60 x 2
60 x 2
60 x 2
60 x 2
60 x 2
Das it mane! Finally. Went pretty well actually, tech is decent.

BTN Push Press:
55 x 4
60 x 4
60 x 4
60 x 4

Max Chin-ups (Chest to bar):
BW x 9.. meh

Max Side plank(unweighted):
Left - 78s
Right - 105s
Track probs lol.

Front Squats:
60 x 5
70 x 5
Was hard when my core was so fatigued

SA cable row:
55 x 6
60 x 6

Supersetted with 4 count NHE:
2 x 8

[j0hn117]

Saturday 28th February

Hang Cleans:
40 x 3
60 x 2

Power Cleans:
40 x 3
60 x 2
60 x 2 + 1 Power Jerk
60 x 2 + 1 Split Jerk

Pause Squats:
60 x 6 (No pause)
80 x 5
90 x 5
95 x 3
100 x 3
110 x 1
115 x 1
Felt pretty bad at the start, was feeling it in the back a little but I gradually improved it and the last set was good.

Overhead Press:
40 x 8
42.5 x 8
45 x 6
47.5 x 6
Decided not to go too heavy on this + skip bench since my failure at bench last monday.

Supersetted with Biceps:
2 x 8 DB curls @ 15K
2 x 8 BB curls w/bar

Lateral Raises:
5 x 12
5 x 12
5 x 12

Supersetted with Weighted Dips:
+20 x 6
+20 x 6
+20 x 6
Considering the first day of dips I had trouble with 8/6 reps, I'm pleased with this.

Not full intensity because it is a deload week but still got some good, solid work put in.

Soundtrack is a little treat

[j0hn117]

Monday 2nd March
S&C

Had some testing before this workout on a force plate - CMJ, Squat Jump + Iso Pull.

Hang Cleans:
50 x 3
65 x 3
67.5 x 3
67.5 x 2

Squats:
67.5 x 5
90 x 5
100 x 5
105 x 4
107.5 x 3
110 x 3
Easy.

Overhead Squats:
40 x 4
42.5 x 3

Bench:
70 x 5
85 x 3
97.5 x 5
100 x 5 *5 rep PB*
102.5 x 3.. Completely mis-grooved the first rep, knew I wouldn't get more than 3. Strength is there for it though.
100 was good, think fresh I could get 6 on that weight.

RDL:
70 x 6
70 x 6
70 x 6

Supersetted with 1 arm DB row:
60 lbs x 8
65 lbs x 6
70 lbs x 4 PB

Paloff Press:
50 lbs x 6
50 lbs x 6
50 lbs x 6

Supersetted with Barbell rollout:
3 x 6

[StandardGinger]

Monday 2nd March
Bench:
70 x 5
85 x 3
97.5 x 5
100 x 5

Das it mane, das it.

Monday 2nd March
Paloff Press:
50 lbs x 6
50 lbs x 6
50 lbs x 6

Das not it mane, not it.

[j0hn117]

Das it mane, das it.



Das not it mane, not it.

The machine is American and so in lbs *facepalm*.. it's not even a press its a core exercise! Destroyed that set at 100 though.. onto 105 and PB city
weallgonnamakeit.jpeg

[j0hn117]

Thursday 5th March
S&C

Power Cleans:
50 x 3
60 x 3
62.5 x 3
62.5 x 3

BTN Push Press:
55 x 4
60 x 4
60 x 4

Front Squats:
62.5 x 5
80 x 5
90 x 5
95 x 4
97.5 x 3
100 x 3 *TRIPLE FIGURES* das it

Weighted Chin-ups:
+5 x 6
+5 x 6
+5 x 5, 1

SA Cable Row:
50 lbs x 8
50 lbs x 8
50 lbs x 8

Supersetted with 5 Count NHE:
3 x 6
Dear lawd these were bad.

15kg weighted Side Plank:
2 x 30s

Supersetted with 10kg weighted Back Extension hold:
2 x 30s

[j0hn117]

Saturday 7th March
Holy mother of volume

Squats:
60 x 7
80 x 5
100 x 5
105 x 4
105 x 4
105 x 4
105 x 4
105 x 4
105 x 4
105 x 4
110 x 4
Pretty easy, last set was v good

Speed Bench:
50 x 4
50 x 4
50 x 4
50 x 4

OHP:
20 x 10
40 x 6
45 x 6
47.5 x 6
50 x 6

Supersetted with Biceps:
WG BB curls 3 x 12 @ 20
21's

Weighted Dips:
+25 x 6
+25 x 6
+25 x 6

Supersetted with Rear Delt Flyes:
5 x 12
5 x 12
5 x 12


I think the depth on the last set was still alright I think, the t-shirt makes it look like I'm not even reaching parallel but I'm pretty sure I am. Back was sore from sitting so much because of school etc so I think that may have had some impact. Getting much stronger though.

[j0hn117]

Monday 9th March
S&C

Hang Cleans:
50 x 3
70 x 3
72.5 x 3
75 x 2
75 x 2

Squat:
75 x 5
90 x 5
100 x 5
110 x 4
112.5 x 3
115 x 3

OH Squat:
40 x 4
42.5 x 4
42.5 x 4

Bench:
70 x 5
85 x 3
97.5 x 5
100 x 5
100 x 4 - The 4 was written into the program, i didn't fail but I overcame the worst misgrooved rep in history on the 3rd rep and somehow managed the 4th

RDL:
70 x 6
75 x 6
80 x 6

Supersetted with 1 arm DB row:
65 lbs x 8
70 lbs x 6
75 lbs x 4

Paloff Press:
3 x 6 @ 50lbs

Supersetted with BB rollout:
2 x 6

Was somewhat tired before this workout + now feel like a ghost lmao, have to train another 2 days in a row with my next weights at 7:30 am before school then the next day I have to go out of town to do fieldwork/coursework for my exams.. fun week may not get round to logging lol

[j0hn117]

Wednesday 11th March
S&C

Power Cleans:
50 x 3
65 x 3
65 x 3
65 x 3 technically a PB lol
65 x 1

BTN Push Press:
55 x 4
60 x 4
60 x 4

Front Squat:
65 x 5
80 x 5
90 x 5
95 x 4
100 x 3
102.5 x 3 PB

Weighted Chin Up:
3 x 5 + 5kg

Had no time to do anything else so just am doing other stuff later

[j0hn117]

Saturday 14th March

Squats:
60 x 6
90 x 5 Thought this was 70 and it was damn heavy lol, thought today was going to suuuuck
100 x 5
110 x 4
110 x 4
110 x 4
110 x 4
110 x 4
110 x 4
110 x 4
110 x 4 Volume PB
All good until the last rep of the last set which was suddenly very hard.. misgrooved and I think my cns hit a wall lol

Speed Bench:
Bar x 4
50 x 4
50 x 4
50 x 4
50 x 4

Jump Squats:
CMJ x 4
50 x 4
50 x 4
50 x 4
50 x 4
lmao @ these.

OHP:
30 x 6
40 x 4
50 x 6
50 x 6
50 x 10 PB

DB Curls:
10 x 12
10 x 12
10 x 12
10 x 12

Tricep dips:
+30 x 6
+30 x 6
+30 x 6 Weight + Volume PB

I/Y/T's:
3 x 8

Haven't had an OHP PB in literal years so idc if this workout has wrecked me. Tricep dips are OP for gains

[j0hn117]

Monday 16th March
S&C

Hang Cleans:
55 x 3
67.5 x 3
70 x 3
72.5 x 2
75 x 2

Squats:
75 x 5
90 x 5
100 x 5
110 x 4
115 x 3
120 x 3

Overhead Squats:
40 x 4
42.5 x 3
45 x 3

Bench:
70 x 5
85 x 3
97.5 x 5
100 x 5
100 x 4 Felt like I could've got 6 this set..
100 x 3

RDL:
75 x 6
80 x 6
80 x 6

Supersetted with 1 arm DB row:
65 lbs x 8
70 lbs x 6
75 lbs x 4

Paloff Press:
3 x 8 @ 40lbs (Changed form)

Supersetted with BB rollout:
3 x 8

[j0hn117]

Thursday 19th March
S&C

Shrugs:
20 x 4
40 x 4
70 x 4
80 x 4
90 x 4
70 x 4 *From clean 2nd pull*

Power Cleans:
55 x 3
62.5 x 3
67.5 x 3
67.5 x 3

w/ 2nd pull shrug clean:
40 x 4
40 x 4
40 x 3

BTN Push Press:
60 x 4
60 x 4
60 x 4

Front Squat:
67.5 x 5
67.5 x 3
80 x 5
90 x 5
100 x 4 *4 Rep PB*
102.5 x 3
105 x 3 *3 Rep PB*

Jerk:
40 x 6
50 x 4

Clean + Jerk:
40 x 1 x 1 x 1 x 1 x 1

Snatch:
25 x 1 x 1 x 1

Weighted Chin-ups:
+5 x 5
+5 x 5
+5 x 4 + 1

1 arm Cable Row:
45 lbs x 12
45 lbs x 12

Supersetted with 5 count NHE:
2 x 7

Videos from this week

[j0hn117]

Saturday 21st March

After England didn't win the rugby champs, I was motivated to put in a good workout. Get rekt England <3

Squat:
60 x 6
90 x 5
105 x 5
115 x 4 4 rep PB
115 x 4
115 x 4
115 x 4
115 x 4
115 x 4
115 x 4
115 x 4 Volume PB

Bench:
50 x 12
70 x 5
80 x 5
90 x 5
100 x 3
105 x 5 *PBPBPB*
BRB haven't PB'd since june 2014 (5 months off bench between then and now helps that )
On the 5th rep I got to the middle and stopped, spotter was going to help and I just started yelling + pushed as hard as I could.. Cramped my hamstring then it turned into a scream and I closed my eyes. I will never know whether I truly did get all of that rep, but the spotter said he just put his fingers on the bar and he didn't lift it. I'll take it.
Hardest rep of my life

Then i did the rest of my workout which was burnout Biceps + triceps then obliques. Nothing to write home about.


This workout was very hard lmao, since the form adjustment + going beltless, I've never done anything over 110 KG for more than 3 reps on squat

[connorpat1995]

is you username a halo reference?

Up Irish rugby!

[j0hn117]

is you username a halo reference?

First person to notice haha
I was 15 :/

Edit: Ireland ftw.. do you have heritage there or something?

[connorpat1995]

First person to notice haha
I was 15 :/

Edit: Ireland ftw.. do you have heritage there or something?

Yeah and a bunch of family in Galway. When I came to visit them they got me into 6 nations and connacht rugby

just realized im the first reply in the log so far. lol. Ive been lurking all along!

[j0hn117]

Yeah and a bunch of family in Galway. When I came to visit them they got me into 6 nations and connacht rugby

just realized im the first reply in the log so far. lol. Ive been lurking all along!

Connacht is the worst brah sorry
I don't expect anyone to reply, it's more a training log for myself, but thanks! All aboard the gain train

[j0hn117]

Monday 23rd March
S&C

Shrugs:
70 x 4
90 x 4
100 x 4
2nd Pull: 70 x 4, 70 x 4

Hang Cleans:
55 x 3
55 x 1
67.5 x 3
70 x 2
75 x 1
77.5 x 1
82.5 x 1
90 x 1 *PB*
Actually went into a full clean on the pb, it's exhilarating lol

Back Squat:
60 x 5
70 x 5
80 x 5
lol

Overhead Squat:
45 x 3
47.5 x 3
50 x 3

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

RDL:
80 x 6
80 x 6

Supersetted with 1 arm DB row:
70 lbs x 8
75 lbs x 6

Paloff Press:
2 x 8 @ 40lbs

Supersetted with BB rollout:
2 x 8

[j0hn117]

Thursday 26th March
S&C

Shrugs:
70 x 4
90 x 4
100 x 4
2nd pull: 70 x 4, 70 x 4, 90 x 4, 100 x 4

Power Cleans:
55 x 3
60 x 3
Shrugs - Hang Cleans:
60 x 3,2
60 x 2,2
67.5 x 2,2

BTN push press:
60 x 4
60 x 4
60 x 4

Front Squat:
67.5 x 1
60 x 5
70 x 5
80 x 5
lol

Chin ups:
Max - 11 *PB @202.5lbs*

1 arm Cable Row:
60 lbs x 8
50 lbs x 8

Supersetted with 5 count NHE:
2 x 8

15kg weighted side plank:
2 x 40s

Supersetted with 10 kg weighted back extension holds:
2 x 40s

[j0hn117]

Saturday 28th March

Squats:
60 x 8
80 x 5
100 x 5
110 x 3
120 x 4
125 x 3
130 x 3 *Beltless 3 rep PB*
135 x 1 *Beltess PB*
60 x 10 into 60 x 5 FS immediately.. cooldown lmao
Reallllly wasn't feeling 8x4 today so I just improvised. Pretty happy with the triple at 130, probably could've got 4 but no point pushing myself to failure on squats really.
Tech was still good + didn't really use my back so I'll take it.

Bench:
Bar x 15
60 x 5
70 x 5
80 x 10
80 x 10
80 x 10 *Volume PB*

Concentration curls:
5 x 12
8 x 12
8 x 12

Supersetted with OHP:
45 x 8
45 x 8
40 x 8
Triceps were starting to really give at this point..

BB curls:
20 x 12
20 x 12
20 x 12

Supersetted with Hands-together push-ups:
x8
x8
x6
Was surprised at how effective these were despite just being a bodyweight exercise.


Third rep of 130 was a little back-y for my liking, but still acceptable - no back pain at all. Can't get every rep right. Think I sat back too much instead of sitting down whilst sitting back on the last rep of 120 + 130, but I fixed it for 135.
Still a PB is a PB

[j0hn117]

Tuesday 31st March
S&C

Was in the car for 9 hours yesterday with a 6 hour talk.. lots of sitting. Did not bode well for this workout.

Testing: Maximal CMJ's. Squat jumps + Iso Pull. BW = 205 lbs

Shrugs:
70 x 4
90 x 4
100 x 4
2nd Pull shrug : 70 x 4, 90 x 4, 90 x 4

2nd pull shrug -> Hang Clean:
55 x 2, 3
70 x 2, 2
70 x 1, 1
70 x 1, 1
These were so bad today, a sign of what the rest of the workout was going to go like.

Squat:
70 x 5
90 x 5
100 x 5
110 x 4
115 x 4
120 x 4
V Hard + bad reps (technique breakdown).. but got them done so I'll take it. Hip flexors are super tight after 15 hours of sitting + was tired from little sleep + the hard workout on sat. Will leave squats out on sat.

Snatch Balance:
40 x 3
40 x 3
40 x 3

Bench:
70 x 5
85 x 4
95 x 5
95 x 5
Hard reps, definitely weak today. Left shoulder tight + sore, gotta stretch it a lot in the next few days (bad sitting posture over 15 hours = no me gusta)

1 arm DB row:
65 lbs x 6
70 lbs x 6
Easy.

Supersetted with Paloff Press:
40 lbs x 8
40 lbs x 8

Session was already 2 hours long at this point so just quit there, abridged session but got all the hard things done. Taking today off for track to recover.

[orion792]

Strong numbers keep it up !

[j0hn117]

Strong numbers keep it up !

Thanks mane! They're getting there slowly.. another 20 on each lift and i'll be in a pretty good place.
My log isn't quite the PB centre that yours is

[j0hn117]

Thursday 2nd April
S&C

Shrugs:
70 x 4
90 x 4
100 x 4
2nd pull: 70 x 4, 90 x 4, 100 x 4

Power Cleans:
55 x 3
65 x 3
70 x 2
70 x 2
70 x 2

BTN Push press:
60 x 3
62.5 x 3
65 x 3

Front Squat:
70 x 5
80 x 5
90 x 5
100 x 4 *PB*
102.5 x 4 *PB*
105 x 4 *PB* *VPR*
Form went a little in the last set, but I think it's just because of the maximal load + going atg (little butt-wink at the bottom)

Chin-ups:
+5 x 5
+5 x 5
+7.5 x 4.99999999............ so close
Had my oly lifting shoes on too which are ~1 kg

SA cable row:
60 lbs x 8
50 lbs x 8
50 lbs x8

Supersetted with 5 count NHE:
3 x 6

15 kg weighted side plank:
3 x 40s

Supersetted with 10 kg weighted back extension hold:
3 x 40s

[j0hn117]

Saturday 4th April

Hurt a muscle in my upper glute/lower back because i strained my adductors + iliopsoas on my left leg so workload was shifted to other muscles.. which injured too.. no squatting lol and no benching as I said earlier this week.

Squat:
60 x 5, 60 x 5 FS
nope

OHP:
20 x 12
30 x 8
40 x 6
50 x 4
52.5 x 6
55 x 6 *PB*
57.5 x 6 *PB*
60 x 8 *PB*
Previous best from ~ June 2014 was 60 x 4, just before I got my old bench pb of 107.5 x 4. Destroyed it today and still standing so I'm happy.

Bro workout - Bis, tris, Lateral + anterior delts
The pump is real

[j0hn117]

So today happened...
Not even meant to workout today but I was bored + wanted to test out my injury (was planning to do bodyweight legs and some lower back)

1 leg squats are a biggg no go, wide back squats are a no go + normal back squats now hurt my back as I can't do the proper tech due to the injury + im really weak on them
Front squats are a little painful on the beginning of the eccentric portion of the lift but fine after that.. For some reason unbeknownst to me now, I decided to go heavy today lmao

Squat:
60 x 5

Front Squat:
60 x 3

Squat:
100 x 5

Front Squat:
100 x 1 (belted)
100 x 1 (beltless from now on)
110 x 1 *PB*
120 x 1 *PB*

Squat:
120 x 1
Probably harder than the FS.. weird

Front Squat
100 x 9 *PB*
Lost count on the last set, wanted 7 so just kept going. Lucky I recorded the set or I'd never know what I got lmao. Prob wouldn't have got 10 reps

Then i left lol.. well planned session

[Sponge19]

I'm guessing you want to get into olympic lifting mate? Keep it going.

[connorpat1995]

Does any sort of posterior work hurt or just squats?
Are deadlift variations off the table?

[j0hn117]

I'm guessing you want to get into olympic lifting mate? Keep it going.

Thanks man! Just getting into cleans + starting down the snatch route for power and general athleticism.

Does any sort of posterior work hurt or just squats?
Are deadlift variations off the table?

I can do RDL's fine, regular deads aren't in my programme and other posterior work I do would be isometric so I'd imagine they'd be fine. Think squats are a problem because I strained my hip flexor + can't stretch them so I can't do normal tech without more lumbar flexion or going into APT
Going to see physio sometime and will probably take a week or 2 off back squats