joh408's training log

[joh408]

Hey guys getting back on AM and thought I'd start a new log.

6/22/15:
BW: 217
Currently running a mix of programs:
Bench: Cube Predator
Squat:Josh Bryant's Squat program
Deadlift: whatever I am feeling for the day, maybe I'll move back to 5/3/1


Todays lift (6/22/15):

Squat: Week 1 Josh Bryant's Squat program

Seated Leg Curls
5 sets of 12 for warm up

High Bar Squats
45x10
135x8
225x8
275x6
315x4
340x3 (80%)
275x 4 reps x 6 sets (65% 1 minute rest)

Paused High Bar Squats
225x5x2 (2s pause in hole, 1 minute rest)

GHM
BWx6x3

Lunges
135x6
185x6
135x6

Weight Crunches:
75x12x6

 

[RegisterJr]

Nice starting session.

 

[Sean1332]

I like it

 

[liftandswim]

In!

 

[joh408]

Thanks for joining guys!

 

[joh408]

Bench: Cube Predator Week 3 Light Day (6/23/15)

Super D Shoulder mobility - as much as I could do with a mini band. Will be more prepared next time

Bench
45x10
135x8
160x8
185x5
215x3x5
145x17
145x12

Cgbp
145x10
145x6

Incline DB Press (30 degrees)
50x12
55x10
55x8
55x6
55x5
My pressing strength and endurance suck. I think it's a tricep weakness along with my right shoulder being off. May be some scar tissue or something in my tris that's causing a feeling similar to a pump where the muscle won't fire

Skullcrusher Machine
100x12
130x10
160x8
175x6
130x5
70x25

Standing Arnold Press
20x12x4

DB Fly
20x10x4

BB Rows
135x15x4

Decline Sit Ups
BWx12x4

 

[RegisterJr]

A mini band isn't going to do the Super D stuff justice.

Like all your other lifts previously, I have no doubt your numbers will climb fast.

 

[joh408]

A mini band isn't going to do the Super D stuff justice.

Like all your other lifts previously, I have no doubt your numbers will climb fast.

It's all I had in my bag at the time. Gonna have to double up a thicker orange until I get the right size band in.

Thanks man. Just gotta get back into it

 

[joh408]

Thoughts on a 6.5mm belt for deadlifting? My 10mm lever makes it tough to get in position on conventional and I had used a broken in 6.5mm EliteFTS belt at school for conventional most days. Seems like it'd be a good purchase

 

[RegisterJr]

I have a 13 and it's fine. lol

It does shift before I grab air due to the width, but it ends up fine for me.

If 10 gets in the way then why not?

 

[joh408]

Back: Mag/Ort Week 1

Conventional Deadlifts
135x10
225x8
275x5
315x4x4
365x2
315x5

Lat Pulldowns (narrow, neutral grip)
150x8
170x8x3

Hammer strength bi lateral row
45x10
90x10
115x10x3

Hammer ISO pullover
90x12
180x12x3

Chest supported t bar row
45x8
90x8
135x8x2

Dragon rows
25x8
35x8
45x8

 

[joh408]

I have a 13 and it's fine. lol

It does shift before I grab air due to the width, but it ends up fine for me.

If 10 gets in the way then why not?

Probably buy one and try it out. Going for a pioneer fit single prong this time.

 

[RegisterJr]

Probably buy one and try it out. Going for a pioneer fit single prong this time.

Not happy with a lever?

If I ever need another belt I'm going pioneer also.

 

[joh408]

Not happy with a lever?

If I ever need another belt I'm going pioneer also.

I fluctuate weight and waist size quite a bit. And switching holes from squats to deads is a bit tedious when I want to do them back to back. So the single prong seems like the way to go. I'll keep my lever for squatting tho

 

[RegisterJr]

I fluctuate weight and waist size quite a bit. And switching holes from squats to deads is a bit tedious when I want to do them back to back. So the single prong seems like the way to go. I'll keep my lever for squatting tho

I don't ever change mine. You go tighter on which one?

 

[liftandswim]

I don't ever change mine. You go tighter on which one?

My guess is squats. That's how it is for most

 

[joh408]

Yep tighter on squats

 

[RegisterJr]

I'll have to try that.

 

[joh408]

Bench: Cube Predator Week 3 Heavy

Bench
45x10
135x8
160x6
185x5
215x3x5
185x6
185x3

DB arms facing bench press
60x10
60x8
65x6
65x5

Incline BB
45x20
95x8
135x3x3

Seated DB Arnold press
25x12
30x12x4

Lat Pulldowns
130x10x2
150x10
130x10

Machine Lateral Raise
30x10
50x12x3

Smith BTN Press
35sx12x2
45sx12x2

Face pulls
40x20
50x20x3

 

[RegisterJr]

Does the Cube Predator include the accessory work, or is that added by you?

 

[joh408]

Does the Cube Predator include the accessory work, or is that added by you?

I add a few things but cube predator has the accessory work too

 

[joh408]

First time on the ice in months. Few takeaways:
1) need to add in cardio
2) breaking in new skates sucks haha haven't had new skates in about 4 years and forgot how bad they are. Especially with how stiff the new ones are

 

[RegisterJr]

Nobody 'needs' cardio. lol

 

[joh408]

Nobody 'needs' cardio. lol

Haha at this point I think I do

 

[joh408]

Bench: Cube Predator Week 4: Light Day

Bench:
45x10
135x8
160x8
185x5
210x3
225x3x4
160x12
160x10

Cgbp
155x7
155x5

Incline DB Press
50x12
60x10
65x8
70x6

Skullcrusher Machine
100x15
130x12
145x12x3

Seated Arnold press
30x12x2
25x12x2

DB Flyes
25x10x4

Dip machine (slight lean forward)
135x12
150x12
165x12
75x100

Smith BB Rows (focus on tight back, pulling with lats)
45sx12x4

Weighted sit up machine
60x12x4

 

[RegisterJr]

Nice volume man. Presses are already picking up a little.

Did I ever send you Meadows' new training book and the Creeping Death?

 

[Nooshefx]

Long time no see. Good to know you are still training.

 

[joh408]

Nice volume man. Presses are already picking up a little.

Did I ever send you Meadows' new training book and the Creeping Death?

Thanks man. Been mashing my triceps and that's seemed to have made a lot of improvements already. Need to keep doing it.

No I never got it. Send it over my way?

Long time no see. Good to know you are still training.

Hey man! Ya took a little time off but getting back into it. Do you have a log going on here?

 

[RegisterJr]

I'll send it over when I get to work tomorrow.

 

[joh408]

I'll send it over when I get to work tomorrow.

Sounds good! Thanks man

 

[joh408]

Legs: Josh Bryant Squat Program: Week 2

Squat
45x10
135x8
225x8
275x6
315x4
335x4
365x3

CAT Squats
275x4x8 (1 min rest)

High Bar Paused Squats
225x5x2

GHR
BWx6x3

BB Reverse Lunges
45x8x2
95x6x3

Weighted sit-ups
70x12x4

 

[RegisterJr]

I see your squat numbers didn't fall very far. You'll be back to repoint 405 in no time.

 

[joh408]

Squats still feel pretty good. The program I'm on has me PRing in week 10 so 8 weeks away. Plenty of time to build back up

 

[RegisterJr]

What would be a PR for you?

Didn't go to work today, so I'll send that stuff tomorrow.

 

[joh408]

What would be a PR for you?

Didn't go to work today, so I'll send that stuff tomorrow.

Anything above 455. This has me hitting 465 for a single in week 10 and 480 for a single in week 11.

No rush man. I have the next 10 or so weeks planned out already with my programming so whenever you get a chance

 

[RegisterJr]

So I have 11 weeks to top your squat?

 

[joh408]

So I have 11 weeks to top your squat?

Haha just about. We will see how it goes. I hope I can hit all of the prescribed reps

 

[RegisterJr]

Realistically, I could probably only be at a slow/ugly 455 in 9-10 weeks. Unless I up my pizza intake. lol

 

[joh408]

Realistically, I could probably only be at a slow/ugly 455 in 9-10 weeks. Unless I up my pizza intake. lol

Haha the pizza intake is crucial. But really I'm not sure how I'm gonna do on this progression. I fought hard to get to 455 and to try to go 25 lbs over that in 11 weeks seems crazy to me

 

[RegisterJr]

Haha the pizza intake is crucial. But really I'm not sure how I'm gonna do on this progression. I fought hard to get to 455 and to try to go 25 lbs over that in 11 weeks seems crazy to me

That does seem intense/crazy. You never know though, man.

 

[liftandswim]

Unless I up my pizza intake. lol

Ate a large meat lovers last night. Extra cheese. So good.

Nice work in here, man. You got these squats!

 

[RegisterJr]

Ate a large meat lovers last night. Extra cheese. So good.

Nice work in here, man. You got these squats!

I haven't had pizza in a while.

When my diet is on, which it hasn't been, I try and have two slices every pre-squat day.

Justin progresses in squats fast...

 

[joh408]

I had pizza last night too. Pepperoni, sausage and jalapeño

Thanks guys.

Picked up some bands from elitefts and a deadlift belt from Pioneer Fit. Both of them took the same amount of time to get here. Next belt I order will be from Pioneer Fit again due to fast turnaround. Amazing

 

[RegisterJr]

Nice pickups, man. If I ever need another belt I'm going pioneer.

 

[joh408]

Bench: Cube Predator Week 4: Heavy Day

Super D shoulder mobility

Bench:
45x10
135x8
160x6
185x5
215x3
225x1
240x1x3
Last set: https://instagram.com/p/4p3***qpxb/ ***= f a G
210x5
210x4

Hoist Chest Press (neutral grip)
90x12
110x12
130x10
140x8
150x6

Seated Arnold Press
30x12x4

Incline DB Fly (15 degrees, squeeze chest)
25x10x4

Lat Pulldowns
110x15x3
90x15

Seated Military Press
45x10
65x10
75x10
95x10
95x8
95x6

Weighted sit-ups
70x12x4

 

[wasme]

opcorn:


sup!

 

[joh408]

opcorn:


sup!

Hey simon! Been checking your log, creeping death looks fun already

 

[wasme]

Hey simon! Been checking your log, creeping death looks fun already

Things are looking good in here Justin! And ya Creeping Death has been good thus far... (need a copy?)

 

[joh408]

Things are looking good in here Justin! And ya Creeping Death has been good thus far... (need a copy?)

Thanks man! Might have to give it a go in the winter. Thomas sent it over to me today

 

[wasme]

Thanks man! Might have to give it a go in the winter. Thomas sent it over to me today

Awesome, and ya definitely...