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joh408's Longterm Quest for Fitness

joh408 said:
Just foam roller across lower back and then a little lacrosse ball work right where it cramped.

Thanks man. I used to get it often but I hadn't in awhile. Makes it real tough to grind out a rep
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I've actually never foam rolled. Our gym has them, so I'll do them during tests on WU bench.
 
RegisterJr said:
I've actually never foam rolled. Our gym has them, so I'll do them during tests on WU bench.
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Ah you gotta try em out. Might be painful. I'd suggest rolling triceps too as I get some elbow pain if they are knotted up. Also I try to do joe defrancos agile 8 before every squat and deadlift session
 
Sean1332 said:
And strong inclines, too, man. I suck big at that lift lol
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Thanks man! I used to avoid it since I was so terrible at it. Talking like set with 95lbs haha. Meadows prescribed them a lot so I got a lot better at them quickly
 
Apparently hurt my ankle a few days ago. It was a little sore Wednesday night standing. Woke up yesterday swollen and in pain. Today it's not too much better despite icing it. Taking a recovery day today before deads tomorrow
 
Back

Sumo DL
135x5
225x5
275x3
340x3
385x3
430x8

Snatch grip deficit deads
135x8
225x5
275x5

Snatch grip high pulls
135x5x3

Bb rows
135x10
185x10
205x10
225x10

Bb underhanded rows
135x10
155x10
185x10

Single arm Side lat Pulldown
45x10
70x10
95x10
105x10

V bar lat Pulldown
180x6
195x6
210x6
225x6
240x4
 
Nice work Justin, strong pulls.
 
While we are all sharing...can I have some of your pull and squat strength as well? You're crazy strong!!
 
Chest/Shoulders

OHP
45x10
65x5
85x5
95x3
125x3
140x3
155x8

Hex Press
45x10
55x10
65x10x4

Six ways
10x10x3

Dips
0x10
25x10x3

Machine rear Delt
70x10
Left rear delt bothering me. Less weight slow contraction
80x10
90x10
110x10

Machine fly
110x10
130x10
150x10
160x9
 
Strong *** OHP. Can't believe you maintained the strength on all that follow up volume too.
 
wasme said:
Justin is proving to be a pretty strong dude!
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Thanks man! Hypertrophy routines definitely have their place in my book but I'm more comfortable with a strength based routine.

Did you see there's a new mountain dog program in Programs That Work 4.1? Might be worth the $20 especially since it's for Make A Wish
 
joh408 said:
Thanks man! Hypertrophy routines definitely have their place in my book but I'm more comfortable with a strength based routine.

Did you see there's a new mountain dog program in Programs That Work 4.1? Might be worth the $20 especially since it's for Make A Wish
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Yeah, it's definitely worth $20.

When you get it you should forward it to me... Lol

Who has the Programs that Work?
 
wasme said:
All the meadows programs besides RP have come from the PTW series.
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Right, but does EliteFTS release/sell those, or is it their own specific website?
 
Legs

Squats
45x10
135x5
185x5
225x3
255x5
295x5
330x10
Invalid Link Removed
295x5
255x15

SLDL
135x8
185x8
225x8

Leg Press
540x8
630x8
720x8
810x8
Dropset:
810x10
630x14
450x20

Leg Curls
90x12
110x12
130x10
150x6+30 partials from top
 
Those almost looked effortless. Nice progress Joh.
 
RegisterJr said:
Those almost looked effortless. Nice progress Joh.
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Thanks man! Cut a few high but once I widened my stance a little I got in a groove

wasme said:
Great vid...

Those partials must have just crushed you to end things off.
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Thanks Simon! Ya I've added partials on either curls or extensions and its a struggle to walk after. Great finisher
 
You squat that 330 like it was just the bar!!! Wow!
 
No idea how I wasn't in on this before. Subbed.
 
Chest/Shoulders/Tris

Bench
45x10
Paused:
95x5
115x5
135x3
155x5
175x5
TnG:
195x13
175x5
155x15

Incline DB Bench
70x5
80x5
85x5
90x5
95x4

Incline fly
30x12x4

Side laterals
30x10x4

Superset 1:
Front raises//band over and backs
20x10//10x4

Spidercrawls
3 up and down x3

Tricep Pushdown
Giant set building up in 12s
47.5
55
62.5
70
77.5
85
92.5x3 pump was too much
 
joh408 said:
Thanks kat! Should have seen the 255 set. Bar was flying off my back. Had to slow it down a bit Thanks man!
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Haha that's awesome! I need some of that to rub off on me!
 
I like that you did pauses before the work sets. Bee to do some of that too.

Great 5's day man!!
 
wasme said:
Like that giant set.. bet those tri's were pumped to the max indeed.
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Could barely straighten my arms haha. I like throwing in giant sets here and there. Keeps the pace up

love2liftkat said:
Haha that's awesome! I need some of that to rub off on me!
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You got it Kat!

RegisterJr said:
I like that you did pauses before the work sets. Bee to do some of that too.

Great 5's day man!!
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I'm really liking adding pauses in. Might take a rep or two from the top set but it's good practice and harder than TnG.

Thanks man!
 
Back

Sumo deadlifts
135x5
185x5
225x5
275x3
315x5
375x5 accidentally loaded the wrong weights. Stupid metric system
405x5
Wasn't feeling deadlifts. Decided to cut it at prescribed reps and forgo first set last. Been feeling burnt out

Seated Rows
Neutral close grip
120x10
180x10
195x10
210x10

Partial Pulldowns (stretch at top)
150x8
165x8
180x8
195x8

Stretchers
75x10
105x10
120x10x2

Single Arm Side Lat Pulldowns
45x10
90x8x2

Banded Back Extensions
20x2
 
Hmm. Deload time?
 
Chest/Shoulders/Bis

OHP
45x10
65x5
85x5
95x3
115x5
130x5
145x8
Left rear delt still bugging me
130x5
115x12

Hex Press
45x10
55x10x3

Facepulls
55x15
62.5x15
70x15
77.5x15
85x10

Cable Fly
25x10
30x10
35x10
40x10

Cage Press (5 shrugs at top)
95x8
115x6x3

Dips (chin tucked, elbows flared)
12x4

EZ Bar Preacher Curls (1s flex at top)
75x6x4

Seated DB Curl
25x10x3

Palloff Press
32.5x10x2
40x10x2

Weighted Crunch Machine
140x10x3
 
They'd crazy repping that 140 on OHP. I can't wait to get there.

Haven't done cage presses in a minute. Nice work Justin.
 
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