joh408's Longterm Quest for Fitness

[joh408]

Ya that was just the starting outline. Not sure if I can handle that many carbs around workout but I'm gonna try it. Thanks for the input guys

 

[joh408]

Back

Sumo deadlifts
135x5
225x5
275x3
+belt
365x5
405x3
465x1
525x1
+straps
565x0
Felt a strain in my calf on this and decided to call it

Conventional deadlifts
315x3x5

Straight Arm Pulldowns
47.5x10
55x10
62.5x10x4

Seated Cable Rows (narrow, neutral grip)
135x10
150x10
165x10
180x10

Chest Supported Iso Row (thumbless grip)
80x10
90x10
100x10x2

Single Arm Side Lat Pulldown
45x10
70x10
80x10x2

Rack Pulls
405x3
455x1
Back was already smoked, not the best reps here
405x3

 

[RegisterJr]

I can't wait to pop the 5 on deads... Nice man.

 

[wasme]

Really though... those sumos are HEAAAVVY

 

[Sean1332]

Sucks man. I know how that feels. Good pulling still.

 

[joh408]

I can't wait to pop the 5 on deads... Nice man.

You'll get there soon man! I hadn't really done singles until this program so the rep work really helped me build up my strength

Really though... those sumos are HEAAAVVY

Haha thanks man. I wanna break 600 by summer. Lofty goal but we will see how it goes

Sucks man. I know how that feels. Good pulling still.

Ya it was just a strange feeling and I knew to shut it down. Didn't bother me too much until the walk home

 

[joh408]

Chest/Shoulders/Arms

OHP
45x15
65x5
85x5
95x3
135x5
145x3
160x3
170x3
180x2

Neck Press
95x10
135x10x5

Cable Side Lateral
15x12x3
10x19R
10x17L

Leverage Shoulder Press
90x10
140x10
180x10x2

Machine Flyes
90x12
110x12
130x12

Machine Rear Delts
70x10
90x10x3

Chest Press
130x10
150x10x3

Triset 1:
EZ Bar Curls // French Press // Reverse EZ Bar Curls
60x10//60x20//60x5 x4

 

[RegisterJr]

That OHP is big boy status.

 

[joh408]

That OHP is big boy status.

Steadily climbing. Can't wait til I can get 2 plates

 

[RegisterJr]

Steadily climbing. Can't wait til I can get 2 plates

You're close, no doubt.

 

[wasme]

Very strong OHP.... damn

 

[love2liftkat]

Ok, I'm just gonna have to unsubscribe to this thread...your #'s are just RIDONCULOUS!!!

 

[wasme]

Ok, I'm just gonna have to unsubscribe to this thread...your #'s are just RIDONCULOUS!!!

LMAO... your funny Kat. I lady I work with says 'ridonculous' all the time.. you are officially the only other person i have heard say that..(errr I mean read)

 

[joh408]

Ok, I'm just gonna have to unsubscribe to this thread...your #'s are just RIDONCULOUS!!!

Haha Kat your workouts kill mine! Unreal progress over there

LMAO... your funny Kat. I lady I work with says 'ridonculous' all the time.. you are officially the only other person i have heard say that..(errr I mean read)

Haha haven't heard that in awhile either

 

[joh408]

Legs

High Bar Squats
45x10
135x5
205x5
245x3
295x3
330x3
370x8
Video unfortunately blurry:
http://youtu.be/3rH0aAv_vpc
315x5x3

Front Squats
225x8x3

Low Bar Squats
225x5x3

Kneeling Leg Curl
70x12
80x12
90x12
100x10+20 partials

Leg Extensions (flex at top)
155x10
175x10
195x10

 

[RegisterJr]

Legs

High Bar Squats
45x10
135x5
205x5
245x3
295x3
330x3
370x8
Video unfortunately blurry:
http://youtu.be/3rH0aAv_vpc
315x5x3

Super fast squats man. Damn, jealous.

What you got on the ole knees?

 

[liftandswim]

What you got on the ole knees?

Knee sleeves

 

[joh408]

Super fast squats man. Damn, jealous.

What you got on the ole knees?

Thanks man. Got in a good groove for squats. Gonna up the frequency of squats to hopefully dial in form


EliteFTS knee sleeves. Got them for Christmas to keep the knees warm and hopefully prevent some injuries. So far so good on that front. They are a lot cheaper than Rhebands and SBDs but I don't think they are competition legal. I'm not too worried about that since I'm not gonna compete until I figure out where I'm moving for work.

 

[liftandswim]

Nice reppage!

 

[joh408]

Nice reppage!

Thanks man! Felt good today

 

[wasme]

Knee sleeves have made a huge difference for me. Got a pair of Rehband sleeves back in the fall.

Excellent lifts Justin

 

[joh408]

Knee sleeves have made a huge difference for me. Got a pair of Rehband sleeves back in the fall.

Excellent lifts Justin

Loving my sleeves so far.

Thanks Simon

 

[joh408]

Chest/Shoulders

Bench
45x10
Paused:
95x5
115x5
145x5
175x3
195x3
TnG:
225x7

DB Flyes
30x10x3

Facepulls
55x12
62.5x12
70x12x2

Six Ways
10x10x3

Incline Neck Press
95x10
115x10x3

 

[RegisterJr]

Strong benching Justin.

 

[joh408]

Strong benching Justin.

Thanks Thomas! I think I had one more in the tank on 225 but didn't have a spotter

 

[wasme]

Strong benching Justin.

This

 

[RegisterJr]

Thanks Thomas! I think I had one more in the tank on 225 but didn't have a spotter

I feel that way on most of my AMRAP benches too. It's prob not that bad leaving one in the tank.

 

[joh408]

Back

Sumo Deadlifts
135x5
185x5
225x5
275x3
365x3
405x3
450x5
http://instagram.com/p/yK1DTgKp96/

Conventional Deadlifts
315x5x3

SGDL
225x5x3

Hammer Iso Row
Wide Neutral Grip
70x10
80x10
90x10
100x10
Dropset:
100x12
90x9
80x7
70x7
45x8

Partial Lat Pulldowns
165x6
180x6
195x6
210x6
225x6

Single Arm Side Lat Pulldowns
45x10
55x10
65x10
70x10
80x10

 

[RegisterJr]

Nice routine today Justin. Easy lookin sumos too

 

[joh408]

Nice routine today Justin. Easy lookin sumos too

Thanks man. I like having the three variations of deadlifts in there. Need to add more rows tho. Maybe I'll add a second back day or something

 

[RegisterJr]

Thanks man. I like having the three variations of deadlifts in there. Need to add more rows tho. Maybe I'll add a second back day or something

I didn't have enough rowing time so I split up lower and upper back.

How do you like the snatch grip?

 

[joh408]

I didn't have enough rowing time so I split up lower and upper back.

How do you like the snatch grip?

Ya might do that.

I like it a lot. Smokes my upper back. Hard to hold on to even with straps. I have to go pretty wide to get the bar in my hip crease since I have longer arms

 

[liftandswim]

Those looked TOO easy. Awesome

 

[wasme]

Nice shirt Justin!

 

[atanocc]

Looked easy man.

 

[love2liftkat]

Haha Kat your workouts kill mine! Unreal progress over there Haha haven't heard that in awhile either

You're so sweet! Thank you but you really do amaze me every time I come in here!! You make it look so effortless!!

 

[RegisterJr]

You're so sweet! Thank you but you really do amaze me every time I come in here!! You make it look so effortless!!

That's because he's really only using bumpers.

 

[wasme]

That's because he's really only using bumpers.

lmao.. :slap:

 

[joh408]

Those looked TOO easy. Awesome

Thanks man! They weren't where I wanted them so I shut it down

Nice shirt Justin!

Haha almost outgrowing it

Looked easy man.

Thanks man!

You're so sweet! Thank you but you really do amaze me every time I come in here!! You make it look so effortless!!

Thanks Kat! I just try to make solid jumps if I go for a PR that I am confident in

That's because he's really only using bumpers.

Haha they aren't any fake plates there. No bouncing either

lmao.. :slap:

Quit encouraging him haha

 

[joh408]

Yall see Derek Kendall tear his quad and still hit 1040. Brutal

 

[liftandswim]

Yall see Derek Kendall tear his quad and still hit 1040. Brutal

Link?

Edit: nvm checked his Instagram, insane

 

[RegisterJr]

Damn...

 

[joh408]

Chest/Shoulders

OHP
45x15
75x5
95x5
115x3
135x3
145x3
165x7

Neck Press
45x15
135x10x3
135x15

Machine Rear Delt
80x12
90x12
105x12x2

Machine Flyes
105x15
120x15
150x12 messed up and skipped 135
135x15

Six Ways
10x10x3

Football Bar Hex Press (neutral close grip pushing towards the center, didn't feel like it was as effective but it still hit the center of my chest)
75x15
85x15x2

 

[RegisterJr]

Check out this guys OHP. Strong Justin.

 

[wasme]

Agreed ... everything is strong, every workout...

 

[joh408]

Thanks y'all

 

[joh408]

Legs

Squats
45x10
135x5
185x5
225x3
275x5
315x5
350x10 couple high on these. Gotta dial in depth. Don't know why it's been a problem lately
http://youtu.be/dez1nXNewGs
315x5
275x5x3

Good Mornings
135x8x4

Leg Extensions
140x10
160x10
170x10x2

Single Leg Kneeling Leg Curls
70x10x2
80x10
90x10

Cybex Glute Machine
110x15
130x15
150x15

 

[wasme]

Nice lift bro... kick ass vid

 

[joh408]

Nice lift bro... kick ass vid

Thanks man! Videoing sets has me more accountable on depth, at least on squats. Need to keep it up. I buried a couple but I need to hit them all

 

[RegisterJr]

Thanks man! Videoing sets has me more accountable on depth, at least on squats. Need to keep it up. I buried a couple but I need to hit them all

As fast as you are, I think you have a lot deeper a squat in you and probably wouldn't loss much, if any, momentum.