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joh408 is taking Follidrone on a ride

Very strong session Joh! :)
 
joh408 said:
Thanks man. Tried out sumo a couple months ago. Pulled my conventional PR right away and I've been using it ever since.
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Me neither...

Huh, I wonder if I'd have the same luck.

Nice pulls Joh!
 
Legs

Squats
45x10
135x5
185x5
225x3
250x3
285x3
320x3
Wasn't feelings squats. Just hit prescribed reps and moved on

Leg press
560x10
630x10
700x10
770x10+700x10+630x10+560x20
Brutal drop set

Smith SLDL
95x10
155x10x2

Leg Extensions
130x10
190x10
220x10

Lying leg curls
130x10
140x10
150x10
 
RegisterJr said:
Me neither...

Huh, I wonder if I'd have the same luck.

Nice pulls Joh!
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Something to consider is doing sumos on leg day and you could alternate between rdl/sldl to hit the hams and glutes, which sumos really hit hard. In fact, sumos hit the legs overall and are a great addition to a leg workout.
 
Took the weekend off and went to Colorado. Had a great time celebrating and it was a much needed break mentally and physically. Back at it now. About 3 weeks left in California so gotta finish strong.
 
kisaj said:
Something to consider is doing sumos on leg day and you could alternate between rdl/sldl to hit the hams and glutes, which sumos really hit hard. In fact, sumos hit the legs overall and are a great addition to a leg workout.
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Good call man. Really been focusing on ham development the past couple months since I felt it was a weak point and limiting my squats and deads
 
Awesome leg day!! Glad you got to get away for a bit and enjoy yourself! Nice little refresher!
 
kisaj said:
Something to consider is doing sumos on leg day and you could alternate between rdl/sldl to hit the hams and glutes, which sumos really hit hard. In fact, sumos hit the legs overall and are a great addition to a leg workout.
Click to expand...

joh408 said:
Good call man. Really been focusing on ham development the past couple months since I felt it was a weak point and limiting my squats and deads
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Thanks guys, I'll play around with this.

Your legs are strong bro. We all have those weak days on squats, but to come back with that press volume is insane.
 
love2liftkat said:
Awesome leg day!! Glad you got to get away for a bit and enjoy yourself! Nice little refresher!
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Thanks Kat! It was much needed. Got to celebrate my birthday and my best friend moving to New York so it was a fantastic weekend. Plus I saw my girl for the first time since the end of May

RegisterJr said:
Thanks guys, I'll play around with this.

Your legs are strong bro. We all have those weak days on squats, but to come back with that press volume is insane.
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Ya give it a shot. Might not have the body structure to pull sumo heavy but I think it's a great addition to a routine regardless.

Thanks man. I just wasn't feeling squats for some reason. Just loaded up the press and pushed it to make up for the lack of squat volume
 
joh408 said:
Thanks man. I just wasn't feeling squats for some reason. Just loaded up the press and pushed it to make up for the lack of squat volume
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I felt similar the other day. Felt super strong on banded squats then moved to the leg press and embarrassed myself. It happens...
 
RegisterJr said:
I felt similar the other day. Felt super strong on banded squats then moved to the leg press and embarrassed myself. It happens...
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Oh definitely. As long as I'm hitting prescribed reps I'm still gonna progress and push the weight
 
Ya some days you just go in... and do what needs to be done and no more... mentally it's just not there at times. Still a good looking session.
 
I've mentioned it many times, but I am firm believer in the 1 compound movement workout on days I am not feeling it. Make sure it is a compound movement so you are hitting multiple muscle groups, but concentrating on only doing that move.

I've had many days where I go in and only do squats or press, or cleans, etc.. I make sure I get in the reps and sets, usually 10 sets in a pyramid or drop set scheme, but that is the only thing I do. It can help mentally to know you are only doing that and you can put full concentration into every motion.
 
kisaj said:
I've mentioned it many times, but I am firm believer in the 1 compound movement workout on days I am not feeling it. Make sure it is a compound movement so you are hitting multiple muscle groups, but concentrating on only doing that move.

I've had many days where I go in and only do squats or press, or cleans, etc.. I make sure I get in the reps and sets, usually 10 sets in a pyramid or drop set scheme, but that is the only thing I do. It can help mentally to know you are only doing that and you can put full concentration into every motion.
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Today it was just mentally being a pus$y and just saying and thinking that I'll only hit prescribed reps and then move on to the rest of my workout. I get what you are saying tho. I'll try that out on a day where I'm really not feeling it
 
Chest/shoulders

Hammer machine chest press
140x10
160x10
180x10

Bench
45x10
95x5
115x5
135x3
145x5
165x5
190x10

Incline DB flies
30x10
35x10
35x20

OHP
65x5
75x5
85x3
105x3
115x3
130x10

DB side laterals
25x25,20,15

Facepulls
42.5x12
50 to fail
42.5 to fail
 
How do yall do yall's facepulls? Like retracting scapula wise? Sometimes i just focus on the horizontal abduction of my arms and forget about the retraction of the scapula! Its almost like partials; it burns like a mofo!
 
Strong OHP's Joh! I agree with Simon on the face pulls too! Great job!
 
Thanks y'all. Love facepulls. I do them slow and controlled to where I really feel it in the rear delts and then finish it off with some partials
 
Nice strong numbers. I like the increases in weight and reps scheme you are using.
 
Back

SLDL
Bar x 20

Sumo deadlifts
135x5
185x5
225x5
265x3
300x3
340x5+3

Conventional deadlifts
225x10x3

Pull medley:
Bb rows overhand
Snatch grip deads
Snatch grip high pulls
Bb rows underhanded

135x5x2
 
Really strong deads!! Looking good Joh! Really getting leaner!!
 
love2liftkat said:
Really strong deads!! Looking good Joh! Really getting leaner!!
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Thanks Kat! I usually hate high rep deads but I just went for em today as I was stripping the bar. Plus I haven't done conventional in awhile. Leaning out nicely with the addition of ECA. Keeping calories mostly the same. Hopefully see some more changes by the end of the run
 
kisaj said:
How you liking the sumos? Am I correct that you were not doing them before?
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I've been doing sumos for about 9 months now so they aren't a new addition. Still dialing in foot placement. I'm a big fan of sumos and picked up technique pretty quick but I'm sure I can improve on it. Deads have been stuck for a bit
 
Ah, my mistake. It seems there are a lot of people just adding them into their routines, so I like to hear feedback. I have always been the only one doing them for years it seemed like and I never understood why with so much benefit they offer to ham and glute development and overall core power.
 
Damn brother, good job!
Your really starting to shape up!!!

Serious difference from day 1.
I hope the other transformation guys are really giving it 100% or they are going to be sad come judgement day :)
 
kisaj said:
Ah, my mistake. It seems there are a lot of people just adding them into their routines, so I like to hear feedback. I have always been the only one doing them for years it seemed like and I never understood why with so much benefit they offer to ham and glute development and overall core power.
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Ya I've noticed more people doing them. There was a kid doing them this morning right next to me. But I agree on the ham and glute development as well as core. My stopping power on squats has greatly improved since I've been doing more sumos. Used to have to bottom out to get the stretch reflex at the bottom. Now I can do a lot slower tempo if I want to

brundel said:
Damn brother, good job!
Your really starting to shape up!!!

Serious difference from day 1.
I hope the other transformation guys are really giving it 100% or they are going to be sad come judgement day :)
Click to expand...

Thanks brundel! Coming for all those supps! Haha na I just wanted to try follidrone and this contest was perfect timing. It's definitely helped increase volume and beat my biking times as well. Haven't tested top end strength but I'm adding reps every week
 
And are coming through nicely, and your chest looks really pumped there.

kisaj said:
It seems there are a lot of people just adding them into their routines, so I like to hear feedback.
Click to expand...

I need to jump on the band wagon. Not exactly sure I could do them correctly though.
 
RegisterJr said:
And are coming through nicely, and your chest looks really pumped there.



I need to jump on the band wagon. Not exactly sure I could do them correctly though.
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Thanks man! Goal is bottom two abs showing by the end of this run. And chest seems to have responded really well. It's a weak point for me and I have seen a lot better development this summer. Finally getting the shaping I want.


Once I'm off work I can post a video that helped me. I think it was Dan Green teaching the sumo technique. Plus I follow a lot of the powerlifters logs on here so I try to pick up pointers and cues when I can
 
joh408 said:
Thanks man! Goal is bottom two abs showing by the end of this run. And chest seems to have responded really well. It's a weak point for me and I have seen a lot better development this summer. Finally getting the shaping I want.


Once I'm off work I can post a video that helped me. I think it was Dan Green teaching the sumo technique. Plus I follow a lot of the powerlifters logs on here so I try to pick up pointers and cues when I can
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Thanks man, please do.
 
This is the one I used for tips

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Might be able to find some more on my computer when I get home
 
Ordered some Romaleos II on Champs since they are $150 plus a 17% off coupon brought it to $142 after tax and shipping. Decent deal. Also ordered MD band pack and might pick up an Inzer belt from HOP. Large 10mm lever belt. Got paid today, it was my birthday on Sunday so getting some stuff I've wanted for awhile
 
joh408 said:
Ordered some Romaleos II on Champs since they are $150 plus a 17% off coupon brought it to $142 after tax and shipping. Decent deal. Also ordered MD band pack and might pick up an Inzer belt from HOP. Large 10mm lever belt. Got paid today, it was my birthday on Sunday so getting some stuff I've wanted for awhile
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So jealous.
 
You will love the Inzer Lever belt. My waist is 34-35 and the large is perfectly sized with plenty of slots to grow or shrink.
 
RegisterJr said:
So jealous.
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Haha I've been talking about getting this stuff for awhile. Finally pulled the trigger since the shoes were discounted like $50.

kenpoengineer said:
You will love the Inzer Lever belt. My waist is 34-35 and the large is perfectly sized with plenty of slots to grow or shrink.
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Thanks man. Perfect I ordered a large

wasme said:
Happy belated dude.. those are nice presents to yourself indeed!
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Thanks man. Ya they will help me take it to the next level. Run MD like it was meant to be run. Might pick up some Sorinex chains when I get my last pay check in two weeks so I can do reactive pump. There's one set of chains at my school gym so we will see
 
Glamor day today aka arms, abs, calves

I follow Ben aka bdcc on facebook and he said something about the mental block when you have a set amount of reps you want to achieve.
He said:
"I am confident that people have a rep number in their head before starting a set and often settle on that rather than striving for more. They very frequently finish their set on a neat number like 8, 12 or 15. I think a lot of people can push much harder than they normally do. "

So I took that in mind and tried to apply it. Rather than having a number of reps I was going to stop on, I had a number of reps as a minimum and then stopped counting and tried to push until a rep away from failure or if I started a rep and wasn't confident in the ability to complete it.

Gotta say it was great and I think I pushed myself a lot more. Might take these principals into the compounds and most likely will for accessory. I hit some PRs weight and rep wise today. It was arms but still it was gratifying. I think it was a combination of the mindset and follidrone's effects pushing it through

Tricep v bar pushdown:
72.5x25
80x20
87.5x15
95x10

One arm cable tricep kickbacks (hand pronated):
20x10x3
25x10

Plate loaded dip machine:
90x20+
160x20+
180x15+
200x15+
220x15+
250x8

Skullcrushers:
45x10
65x10
75x10
85x10
85xF+75xF+65xF+45xF+35xF
Dropset

Standing bicep curls (hands up whole time)
25x10+x3

Plate Loaded Preacher Machine:
45x20+
90x10+

EZ Bar Preacher Curl:
45x10+
65x10+
75x8+
95x8+
115x6

Seated DB Curls (palms up whole time):
30x10x3

Concentration curls:
40x5x3

Single Arm Cable Curls:
20x10
25x10
30x10

Superset 1
Dips // Hanging Leg Raises
10+//15 x4

Leg Press Calf Raises:
Both Legs (straight, inside, out):
300x20+
330x20+

Single Leg (straight):
150x20+
170x20+
190x15+

TUT Single Leg 120s (switching at failure):
130

Standing Cable Crunches
72.5x15
80x15
95x15

Palloff Press:
32.5x10x3
Man these are great. First time trying them but I was feeling them in my core so much

As you can see a lot of volume. May have overdone it for such small muscle groups but I feel great. Crushed chicken fried steak, eggs, hash browns and pancakes for breakfast a few hours before plus 2 scoops fitmax, 2 caps folli, 5mg yohimbine, 25mg ephedrine so I had a massive pump and was dripping sweat
 
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