joh408's Longterm Quest for Fitness

Looks good man. I might join you on that!
 
Legs

Agile 8

Squats
45x10
145x5
185x5
220x3
255x3
290x3
+belt
330x10

Hack Squats
240x15
290x12
330x10
380x8+200x34

Stiff Leg Deadlifts
135x12
225x10
+belt
315x8x3
225x10
135x12

Seated Leg Curls
85x10
105x10
125x10
145x10

Leg Extensions
130x10
150x10
170x10
190x10+95x18+45 to failure with flex at top

Bad Girls
130x15
150x15
170x15

Good Girls
130x10x2
 
joh408 said:
Picked up chocolate vanilla, brown sugar cinnamon and birthday cake. Chocolate vanilla has been fantastic so far
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The only ones i have seen up here are the brown sugar. We seem to only have 4-5 flavors... Whenever I go to the USA i always bring back a few boxes of Choc PB...
 
wasme said:
Never heard of these... well not in the exercise sense!
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Me neither. I'm not sure a Google search would give me the right results lol
 
wasme said:
The only ones i have seen up here are the brown sugar. We seem to only have 4-5 flavors... Whenever I go to the USA i always bring back a few boxes of Choc PB...
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I'll have to pick some choc pb when I go to the store next

wasme said:
Never heard of these... well not in the exercise sense!
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Haha just the names for hip abduction and adduction
 
Hey Justin, you interested in sharing your excel sheet?
 
Chest/Shoulders

Bench
45x10
95x5
115x5
135x5
155x5
175x5
200x10

Slight Incline DB Press
55x8
65x8
75x8
85x8
95x6

Incline BP (explosive, no lockout, constant tension)
95x5
155x5x5

Machine Fly
85x15
100x15
110x15

Machine Rear Delt
65x15
80x15

Bent over side laterals
30x12x3

6 ways
7.5x10x3

Rear Delt destroyers
60x40->30x30->17.5x10

Girlfriend did the entire workout with me and killed it. Taught her how to bench and she picked it up right away
 
wasme said:
She workout much? If not, that was a lot of volume... hell even if she does .. kudos to her!
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She started over summer and has really taken to it. I programmed a workout for her for a few months and then she wrote her own and has been on it for a month. Lots of volume, splitting up legs. Seen some great progress

RegisterJr said:
Very strong pressing.



Thanks man!
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Thanks man! I'll send that over to you in a few
 
Thanks for the template!
What does the TM mean where you entered in max lifts?
 
joh408 said:
She started over summer and has really taken to it. I programmed a workout for her for a few months and then she wrote her own and has been on it for a month. Lots of volume, splitting up legs. Seen some great progress Thanks man! I'll send that over to you in a few
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That's awesome! She definitely has a good teacher! Just need to get her on here next!!
 
RegisterJr said:
Thanks man.
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He's got ya. I have a template for moving up 10lbs on OHP and bench and 20lbs on DL and squat per month too but I think the slower progression leads to more rep prs and is better for auto regulation.

love2liftkat said:
That's awesome! She definitely has a good teacher! Just need to get her on here next!!
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Ya I'll try to get her on here. Might take some convincing haha
 
I hate having a WO partner, but would love to WO with you. You're progressing consistently.
 
RegisterJr said:
I hate having a WO partner, but would love to WO with you. You're progressing consistently.
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Ha ya not too fond of workout partners but I think having a like minded individual like you to help push it would work out great for both of us. Thanks man
 
Hey Justin, I'm plugging in numbers in that template and some are coming back really low. I've never really maxed out recently, so I'm using a calculated max. Anyway. Do I really need to warmup with 90, 115, and 135 on bench? I could just stick with 135's on all WU sets, right?
 
RegisterJr said:
Hey Justin, I'm plugging in numbers in that template and some are coming back really low. I've never really maxed out recently, so I'm using a calculated max. Anyway. Do I really need to warmup with 90, 115, and 135 on bench? I could just stick with 135's on all WU sets, right?
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I warm-up with the bar, 95, then 135 on bench AND squat. People much stronger than I do as well. No need to slap a plate on there right away just because you can.
 
RegisterJr said:
Hey Justin, I'm plugging in numbers in that template and some are coming back really low. I've never really maxed out recently, so I'm using a calculated max. Anyway. Do I really need to warmup with 90, 115, and 135 on bench? I could just stick with 135's on all WU sets, right?
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The numbers are gonna be low for a bit. The highest he has you go is 95% of a 90% Training max, so 85.5% of your actual max. Once you go through a couple cycles you'll be repping your actual max. Wendler doesn't want you failing a weight so he sets it up conservatively. Warm ups are a guideline. You can do whatever you need to feel warmed up
 
liftandswim said:
I warm-up with the bar, 95, then 135 on bench AND squat. People much stronger than I do as well. No need to slap a plate on there right away just because you can.
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joh408 said:
The numbers are gonna be low for a bit. The highest he has you go is 95% of a 90% Training max, so 85.5% of your actual max. Once you go through a couple cycles you'll be repping your actual max. Wendler doesn't want you failing a weight so he sets it up conservatively. Warm ups are a guideline. You can do whatever you need to feel warmed up
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10-4

I'll stick to the guidelines.
 
How much time are you guys resting in between sets?

Also, if my 1RM changes (may on bench the first day), do I change it or wait until after the first cycle?
 
RegisterJr said:
How much time are you guys resting in between sets?

Also, if my 1RM changes (may on bench the first day), do I change it or wait until after the first cycle?
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Less than a minute on warm up sets to get the blood flowing. 1-2 minutes on the first couple sets. 3-4 minutes on the top set.

Don't change your maxes. There is a set progression from cycle to cycle. +5 on each set for bench and OHP. +10 on each set for squat and deads. Set new rep prs and some days if you are feeling good do some jokers at 100% of training max all the way up to however high you feel like going that day.

If you get 10 reps on the 5s week, 7-8 on the 3s week and 5+ on 1s week you could look into doubling the progression for the next cycle but be wary of stalling out if you continue that. Like I said before I have another excel sheet set up with +10 on bench and OHP and +20 on squat and deads per cycle. If you want I can send you that too so you can check out the numbers. It has you repping out actual maxes about 4 cycles in so it's a tough progression
 
joh408 said:
Less than a minute on warm up sets to get the blood flowing. 1-2 minutes on the first couple sets. 3-4 minutes on the top set.

Don't change your maxes. There is a set progression from cycle to cycle. +5 on each set for bench and OHP. +10 on each set for squat and deads. Set new rep prs and some days if you are feeling good do some jokers at 100% of training max all the way up to however high you feel like going that day.

If you get 10 reps on the 5s week, 7-8 on the 3s week and 5+ on 1s week you could look into doubling the progression for the next cycle but be wary of stalling out if you continue that. Like I said before I have another excel sheet set up with +10 on bench and OHP and +20 on squat and deads per cycle. If you want I can send you that too so you can check out the numbers. It has you repping out actual maxes about 4 cycles in so it's a tough progression
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I wouldn't mind having that spread sheet for future use. It's very time consuming setting all that up.

What I'm saying is, is that u don't have a true 1RM on bench. Since logging them on Jefit it's always been after other exercises or as a WU before banded/rev banded. Heck, my double-banded press is the number I'm using for my calculated max (252). I just don't want to come into it too low. I mean, it I find my working max is way greater, I should adjust that, correct?
 
RegisterJr said:
I wouldn't mind having that spread sheet for future use. It's very time consuming setting all that up.

What I'm saying is, is that u don't have a true 1RM on bench. Since logging them on Jefit it's always been after other exercises or as a WU before banded/rev banded. Heck, my double-banded press is the number I'm using for my calculated max (252). I just don't want to come into it too low. I mean, it I find my working max is way greater, I should adjust that, correct?
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I'll send it over to you in a few.

I guess you can just approximate it. I went off of my max from a few months ago. I'll surpass it in estimated max (already did last week) and actual maxes in a few months. I see it as setting rep prs and the progression will make you stronger at the end of the cycle and more so after a few cycles
 
RegisterJr said:
I wouldn't mind having that spread sheet for future use. It's very time consuming setting all that up. What I'm saying is, is that u don't have a true 1RM on bench. Since logging them on Jefit it's always been after other exercises or as a WU before banded/rev banded. Heck, my double-banded press is the number I'm using for my calculated max (252). I just don't want to come into it too low. I mean, it I find my working max is way greater, I should adjust that, correct?
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Unless you're hitting 15+ reps on your 5s week, 10+ reps on your 3s week, 6+ reps on your 1s week I don't see any reason to adjust. Rough guidelines.

Strength will come, it's not a race. Which sucks, I know
 
Thanks guys. When I get my log up I hope you guys steer me a little...
 
Chest/Shoulders

OHP
45x10
65x5
75x5
95x3
110x3
130x3
145x10

DB Hex Press
40x10
50x10
60x12x4

Incline DB Flyes
30x10
35x10
40x10
45x10

Machine Rear Delt
90x12
110x12
130x12

Strict Seated Lateral Raise
15x10
20x10x4

Strict Seated Front Raise
12.5x10x2
15x10x2

Facepulls from top
One big set, build up until can't get 15
32.5
40
47.5
55
62.5
70x12
Rest 1 minute
Big set reverse order to failure
70x12
62.5x10
55x8
47.5x6
40x5
32.5x9

Seated Cable Chest Press
100x8
120x7
140x5
 
Hitting it hard Joh.

So this is a sample of your OHP day?
 
wasme said:
Volume my man...
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Thanks man! Taking a bit of MD with a pumping style chest shoulders day after the power movement

RegisterJr said:
Hitting it hard Joh.

So this is a sample of your OHP day?
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Thanks man. Ya this is going to be what my OHP days will look like. Pumping style like meadows. I liked hitting chest twice, one heavy and one light. Shoulders get some pumping on bench day and then a strength movement with OHP. Might sub in cage presses and heavy shrugs some days too
 
Arms

Superset 1:
Rope Pushdowns // Cable curls
55x15//47.5x8
62.5x15//55x8
70x15//62.5x8
77.5x15//62.5x8
85x15//62.5x8

Reverse Grip Pushdowns
62.5x10
70x10
77.5x10
85x10

Seated DB Curls (pronated whole time)
25x10x3

Superset 2:
French Press // EZ Bar Preacher Curls
75x10//75x8x2
95x10//75x8x2

CGBP
95x10
135x10x2

Standing EZ Bar Curl
60x10x3
 
Sweet man. I too like hitting chest twice. What layout are you going to do?

Legs
Chest
Back
Shoulders
Arms

Like the previous meadows routine?
 
wasme said:
Another good one is hitting back twice a week. Back Thickness / Back Width days...
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I wish I could hit them all twice a week.

Hmm. I could do arms with back and double it up, assuming I'm recovering ok.
 
RegisterJr said:
Sweet man. I too like hitting chest twice. What layout are you going to do?

Legs
Chest
Back
Shoulders
Arms

Like the previous meadows routine?
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My set up for now:
joh408 said:
Day) Muscle Group(s): Main Lift(s)
1) Legs: Squats
2) Chest/Shoulders: Bench
3) Back: Sumo Deadlift
4) Chest/Shoulders: OHP + DB Bench variation
5) Arms + Weakpoint
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Might throw in a second back day after arms like wasme said or just add it in with arms depending on time. I might drop out arms and add in bis on back and tris on the second chest/shoulders day so I can progress through 5/3/1 faster but it remains to be seen. Lots of options depending on how many days I can get in the gym
 
joh408 said:
Today is the start of 5/3/1 SVR. I was inspired by atanocc to run 5/3/1 this way and I set it all up on my spreadsheet for the next 24 weeks. Of course things change but for now the set up will be:

Day) Muscle Group(s): Main Lift(s)
1) Legs: Squats
2) Chest/Shoulders: Bench
3) Back: Sumo Deadlift
4) Chest/Shoulders: OHP + DB Bench variation
5) Arms + Weakpoint

Rest days will be based on how I am feeling as well as deloads. Planning for a deload every 3 cycles but if I start dragging I'll make it 2
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I forgot you posted this. I'll probably do something similar but with conv deads.
 
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