joh408's Longterm Quest for Fitness

Here's the video. All critiques welcome, I got thick skin haha:
[video=youtube;N_Crw38mesQ]http://www.youtube.com/watch?v=N_Crw38mesQ&feature=youtu.be[/video]
 
EatMoar said:
I'm jealous that forum is gorgeous! And with that weight.
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Thanks man. I was on my toes for a few reps but I'm pretty happy with 10 reps. I think I had a couple more in me if I was more comfortable in the shoes.
 
I might make a new log with a better name haha. It doesn't really fit the powerbuilding focus I'm after right now
 
The name doesn't really matter, IMO.

Nice numbers! I am having issues with the vid, but my phone does that sometimes.

I've personally never squatted in flat shoes. I keep saying I will...
 
RegisterJr said:
The name doesn't really matter, IMO.

Nice numbers! I am having issues with the vid, but my phone does that sometimes.

I've personally never squatted in flat shoes. I keep saying I will...
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Ehh, I think I'd get a little bit more traffic in here if I had 5/3/1 in the name but I just need to post more in some of the logs I am subbed to.

Check it out when you get a chance. I was hoping for some more feedback.

I don't have oly shoes so I started out with no shoes since I didn't have any shoes that the heel didn't compress. Switched to chucks since they are flat soled. Might buy some oly shoes in a couple months if I get used to the heel on my nikes
 
I would be careful with the heal on the Nikes. Shoes like that tend to compress and cause you to sway. It's just something to be mindful of, is all. Oly shoes would prevent that. They're worth the money if that's your style.

The squats looked good. They were nice and fast. You can see your butt "dip" down when you're in the hole of each rep, which is the posterior tilt of the pelvis. Its not THAT huge of a deal but it's an easy fix. It's most likely just from tight hamstrings. I could focus on creating a lot of tension in your glutes and hamstrings during your squat. Your knees seem to travel past your toes as well. Something to keep an eye on as well. Externally rotating your feet into the ground can help open your hips and knees, and create some torque as well.

Good work dude! The grass is always greener on the other side when it comes to log names lol I always want to change mine :(
 
Sean1332 said:
I would be careful with the heal on the Nikes. Shoes like that tend to compress and cause you to sway. It's just something to be mindful of, is all. Oly shoes would prevent that. They're worth the money if that's your style.

The squats looked good. They were nice and fast. You can see your butt "dip" down when you're in the hole of each rep, which is the posterior tilt of the pelvis. Its not THAT huge of a deal but it's an easy fix. It's most likely just from tight hamstrings. I could focus on creating a lot of tension in your glutes and hamstrings during your squat. Your knees seem to travel past your toes as well. Something to keep an eye on as well. Externally rotating your feet into the ground can help open your hips and knees, and create some torque as well.

Good work dude! The grass is always greener on the other side when it comes to log names lol I always want to change mine :(
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I will probably get Oly shoes here since the weights are going up pretty nicely. I don't want to risk injury with subpar shoes. These Nikes have a solid rubber heel but I don't think they are built for having 500+ lbs pressing downward.

Thanks for the feedback. I'll have to look into hamstring stretches to loosen them up a bit if that will help with the dip. I've read that knees past toes on high bar ATG squats isn't a big issue but I will open up the hips more. I felt my hips were pretty tight today and I usually open up the hips more. When you talk about externally rotating the feet into the ground, this is during the squat right? Not physically moving the feet but creating torque by opening the hips and rotating the leg outwards?

Thanks Sean. I figured I could get some more powerlifting types in here if I had my program in the title but I'll keep it for now haha
 
Sean1332 said:
I would be careful with the heal on the Nikes. Shoes like that tend to compress and cause you to sway. It's just something to be mindful of, is all. Oly shoes would prevent that. They're worth the money if that's your style. The squats looked good. They were nice and fast. You can see your butt "dip" down when you're in the hole of each rep, which is the posterior tilt of the pelvis. Its not THAT huge of a deal but it's an easy fix. It's most likely just from tight hamstrings. I could focus on creating a lot of tension in your glutes and hamstrings during your squat. Your knees seem to travel past your toes as well. Something to keep an eye on as well. Externally rotating your feet into the ground can help open your hips and knees, and create some torque as well. Good work dude! The grass is always greener on the other side when it comes to log names lol I always want to change mine :(
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Always great feedback
 
Heading to the gym now for OHP day.
Preworkout:
6g GMS
2g ALCAR
Hemavol sample packet
1g ARA
 
D1W2C4
OHP
45x10
65x5
75x5
85x3
105x3
115x3
130x7
80x10x3

Seated Lateral Raise
10x10
7.5x10x2
*Done sitting in the middle of the bench horizontally, dead stop on each rep at ~45 degrees

Face pulls
40x30x4
*Slow and steady, keeping my focus on the contraction

Seated DB Curls:
25x10
25x15
25x10
*Done at a 5L/5R/5L/... sequence

BB Bentover Rows
135x10x3
 
joh408 said:
D1W2C4 OHP 45x10 65x5 75x5 85x3 105x3 115x3 130x7 80x10x3 Seated Lateral Raise 10x10 7.5x10x2 *Done sitting in the middle of the bench horizontally, dead stop on each rep at ~45 degrees Face pulls 40x30x4 *Slow and steady, keeping my focus on the contraction Seated DB Curls: 25x10 25x15 25x10 *Done at a 5L/5R/5L/... sequence BB Bentover Rows 135x10x3
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Great w/o! Face pulls are badass! I always get a great burn from these in the rear delts
 
joh408 said:
Any dumbbell work? I usually just go facepulls but I'm always looking for new stuff to try out
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I like to super set face pulls with bent over rear delt db raises (after DBs I immediately do bandsXmax), and SS horizontal presses w/ six-ways. Major burn there.
 
joh408 said:
Any dumbbell work? I usually just go facepulls but I'm always looking for new stuff to try out
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-Bent over DB raises with pinkies pointed up.
-I hold my 45lb plates with a reverse grip as I'm bent over and row/pull the plates up as high as I can go. It's like a reverse grip row but pulling more towards your face.
-lying face down on an incline bench with heavy DB's in your hands, swing the DB's outward, there called hang and swing I think.
 
pete8407 said:
-lying face down on an incline bench with heavy DB's in your hands, swing the DB's outward, there called hang and swing I think.
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Similar to Delt Destroyers?

I forgot to add those too.
 
Awesome! Thanks guys I'll give those a shot on Saturday probably. Gonna start doing Saturdays as a lagging body part day. Mostly arms, calves and lats probably with some shoulders and chest thrown in there too for volume work
 
D2W2C4
Sumo Deadlifts
Warmup
135x5
185x5
205x3
270x3
300x3
335x8

Conventional DL
190x10x3

BB Bentover Rows
135x10x3

Front Squats
135x15
135x10
 
Nice work on the deads bro.
 
Thanks Register. Bit of a grind today but got it done. Should have just done it last night but I was exhausted
 
joh408 said:
Thanks Register. Bit of a grind today but got it done. Should have just done it last night but I was exhausted
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If I could only workout in the afternoon is probably skip a lot more. I honestly enjoy getting up at 0330 and knocking it out.
 
RegisterJr said:
If I could only workout in the afternoon is probably skip a lot more. I honestly enjoy getting up at 0330 and knocking it out.
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School gym opens at 6 so I could hit it in the morning. Problem is I'm usually not all there mentally that early. I have breaks in between classes that I usually lift in but I had some homework to finish up last minute so I couldn't yesterday. My gym is packed from around 330-830 so I usually avoid that time since I can't go at the pace I want
 
Preworkout:
1g ARA

Didn't have time to mix up my preworkout so I just grabbed my X factor and left the house. Still got a beastly pump today and my chest was actually looking like pecs. Still feeling out maintenance. I'm going off weekly weigh ins

D3W2C4
Bench
45x20
95x5
115x5
125x3
150x3
170x3
190x10

Reverse Grip BB Bench
135x10x2
135x8
115x10
115x8

Tricep Pushdown Bent Bar
110x10
120x10
130x10
140x10x2

Crushed some chicken tenders afterwards since I've been gone since 10 and won't be home til 7. I'm gonna have to start packing a lunch on these days.
 
Nice job on those reverse grips too. I find those very awkward.

Mmm. Chicken tenders. I hate you.
 
Sean1332 said:
10 reps on a 3's week is pretty good, dude
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Ya my bench is really coming together nicely. Probably my best set up ever so I'm going to have to try to replicate it from now on. No shoulder pain or anything, just smooth pressing.

RegisterJr said:
Nice job on those reverse grips too. I find those very awkward.

Mmm. Chicken tenders. I hate you.
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I've found the reverse grip hits my chest hard like incline but without any shoulder issues. Tried it out last week and loved it so I'll keep going with it for the next cycle or 2.

The chicken tenders were damn good haha. Not bad for a cheap quick meal on campus
 
Weak ass day of squats. Got 315 for 6 and then I stopped. Mentally wasn't there. Oh well. Next time
 
Ya kind of frustrating but I hit the prescribed reps and more
 
I tried to push through today but I wasn't getting anywhere. Did 2 sets of 10 for squats after the work sets and then did leg press and leg curls.
 
Played some puck for about 2 hours. Legs were heavy but that should take care of the DOMS. Quad was cramping up during a couple shifts. Gino'd a few times and had some apples
 
pete8407 said:
If I had anymore free time other than my lifting time it would be to play some rat hockey!!!!
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CU (my school) has a rink at the rec and it's free to play drop in. They just built a new one so it's awesome. Drop in and stick and puck for about 4 hours every day but my schedule only allows me to go on weekends usually.
 
joh408 said:
CU (my school) has a rink at the rec and it's free to play drop in. They just built a new one so it's awesome. Drop in and stick and puck for about 4 hours every day but my schedule only allows me to go on weekends usually.
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Damn your lucky!
 
IHOP ultimate bacon and sausage combo with unlimited pancakes... So good
 
Feeling real sick. I'm tired, throat hurts real bad and I got a lot of aches. Not gonna push it. I'll get back on track in a few days.
 
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