joh408's Longterm Quest for Fitness

Legs
Only had time for squats... Might go again later
Squats
45x10
145x5
185x5
225x3
235x5
275x5
310x10
275x5
235x12
 
Legs pt 2

Front squats
45x10
95x8
135x8
185x8
225x8
275x4

Good Mornings
135x5
185x5
225x5
275x4

Hack Squat (feet low for quads, 4010 tempo, 1 minute rest)
150x8
200x8x8

Kneeling Leg Curl
70x10
80x10
90x10
100x10

Ab Wheel Rollouts
8x3

Agile 8
 
Very strong squats.

Which of those squat sets were add-ons to the routine?

I might do some GMs after deads tomorrow. I love'm.
 
RegisterJr said:
Very strong squats.

Which of those squat sets were add-ons to the routine?

I might do some GMs after deads tomorrow. I love'm.
Click to expand...

Thanks man!

Didn't add any on back squats. For the second week it's 5s week, build to your top set for an amrap. Then go back down work sets to the first workset for an amrap again

Need to get stronger at good mornings.

wasme said:
Nice second session...
Click to expand...

Thanks Simon
 
Ok, what's AMRAP?
 
Looks pretty freaking strong to me! Great work! I haven't worked up the nerve to go heavy on good mornings yet!
 
joh408 said:
Thanks man! Usually stop at 10 reps for top sets out of habit. Could have pushed 2-4 more out
Click to expand...

Dang! Thats pretty sweet! Whats your best 1rm on squat?
 
405's good! my goal is 495 but im around 405 right now as well.
 
joh408 said:
Ya man my goal is 495 sometime in 2015. I'll race ya there
Click to expand...

Haha sounds good! i might just actually make it 500 and throw the 2.5's on there.
 
Chest/Shoulders

Bench
45x10
Paused
95x5
115x5
135x5
145x5
165x5
TnG
185x13
Paused
165x5
TnG
145x16

Slight Decline Bench DB
55x8
65x8
75x8
85x8

Reverse Grip BB Bench
45x10
95x10
135x10

Side laterals
20x12
22.5x12
25x12x2

Front raises (not strict)
20x10
25x10
30x10

Machine Rear Delt Flyes
90x15
100x15
110x15

Machine Flyes
120x15
150x15
 
RegisterJr said:
Good idea, pausing the lighter loads.

LOL

I used clips the other day for the first time ever on DLs. I guess my PR was even greater...
Click to expand...

Ya I wanna get better at benching and need to practice pausing for if I ever want to compete.

I gotta use clips for everything at my school gym. Used to not clip deadlifts but it makes it easier to control amrap sets especially if using hex plates which I hate

liftandswim said:
I wanna get some micro-plates for bench and OHP. If anything. for the psychological boost they'd give me
Click to expand...

That'd be a good buy. I've seen 1lb plates that attach to the end of dumbbells too that could work for micro loading when you can't bump it up the full 5lbs on each side
 
That's exactly why I used them. The hex plates never land properly.
 
wasme said:
Try dead lifting with chains.. they always end up under the damn plates...
Click to expand...

I space em out with smaller plates on the ends and always have the links going away from me. Still get trapped under on high reps but not until after rep 8 or so
 
Back

Sumo DL
135x5
185x5
225x3
295x5
+belt
340x5
+straps (no knurling on these bars)
385x10
-straps
340x5
295x15

BTN Partial Pulldowns
180x8
195x8
210x8
225x7
+straps
240x8

Straight Arm Pulldowns
60x10x2
75x10
90x7

Seated Cable Rows
Bent Bar:
120x10
180x10
195x10
210x9

Narrow Neutral:
165x10
180x10
195x10

Orange Band Good Mornings
20x3
 
Good pulling Joh. The 385 looked easy for you.
 
I don't know how you did anything other than lay on the ground after all of those deads!! Great job Justin!
 
Chest/Shoulders

OHP
45x10
70x5
80x5
90x3
105x5
125x5
135x15
125x5
105x12

Hammer Iso Decline Press
45ea x12
70x12
95x12
105x12

Machine Lateral Raise
40x15
65x12
80x10
95x8
110x6

Superset 1:
Banded Facepulls // Spidercrawls
20 // 3 up and down x3

Chest Press:
100x20
145x10
160x8
175x6
 
Hell.
Yes.

Strong OHP Joh!
 
15 @135?! Awesomeness!! Strong machine lat raises too! I hate that thing! Lol
 
I sucked at OHP the other day, but I have a feeling once I can get my core to work with them they'll be strong.
 
RegisterJr said:
I sucked at OHP the other day, but I have a feeling once I can get my core to work with them they'll be strong.
Click to expand...

I belted on my last three sets and it helped a lot with stability. Definitely better than no belt
 
Legs

Squats
45x10
135x5
185x5
225x3
275x5
305x3
355x2
385x1x2
Felt really heavy today. These sucked. Couldn't get my unracks right so it screwed up my setup. Head wasn't all there I guess

Seated Leg Curl
85x10
115x10
145x10
160x10
175x10

Leg Extensions
145x10
160x10
175x10
190x10

Terrible day. Just got out of there early. Oh well. Get em next time
 
joh408 said:
Ya I'm not too concerned about it. When it becomes a common occurrence is when I'll start to worry
Click to expand...

I was looking through my logs this morning because I didn't have any internet access, an I've been stagnant on squats since early-mid summer. Dunno why. Everything else has been on the rise though.

Despite not feeling them, that looked to be an intense leg day. Gains were made, I'm sure of.
 
RegisterJr said:
I was looking through my logs this morning because I didn't have any internet access, an I've been stagnant on squats since early-mid summer. Dunno why. Everything else has been on the rise though.

Despite not feeling them, that looked to be an intense leg day. Gains were made, I'm sure of.
Click to expand...

I was stuck on 385 for squats for like 6 months... My rep maxes were moving up and I was progressing but I wasn't able to hit a new 1RM. Kinda strange


Thanks mab
 
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