joh408's Longterm Quest for Fitness

[RegisterJr]

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

I've actually never foam rolled. Our gym has them, so I'll do them during tests on WU bench.

 

[joh408]

I've actually never foam rolled. Our gym has them, so I'll do them during tests on WU bench.

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]

Try foam rolling the lats as well. Terrible feeling!

 

[joh408]

Try foam rolling the lats as well. Terrible feeling!

Always forget about lats. Gonna be rough to roll em out. I'm sure there's a whole bunch of gunk in there

 

[RegisterJr]

Try foam rolling the lats as well. Terrible feeling!

Always forget about lats. Gonna be rough to roll em out. I'm sure there's a whole bunch of gunk in there

You just lay your lat on the foam and go?

 

[Sean1332]

You just lay your lat on the foam and go?

Here's some stuff you can do with it
Invalid Link Removed

 

[Sean1332]

And strong inclines, too, man. I suck big at that lift lol

 

[joh408]

And strong inclines, too, man. I suck big at that lift lol

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

 

[RegisterJr]

And strong inclines, too, man. I suck big at that lift lol

He's like liftandswim. PRs on ever lift.

 

[joh408]

He's like liftandswim. PRs on ever lift.

Haha that's a huge compliment. He's killing me on bench and squat tho. Gotta catch up!

 

[liftandswim]

He's like liftandswim. PRs on ever lift.

thanks, big guy! Doing my best over here.

Look through all the serious logs around here and you'll see the upward trend. That's what it's all about

 

[liftandswim]

Haha that's a huge compliment. He's killing me on bench and squat tho. Gotta catch up!

I'll give you a few pounds on my bench if I can have your deadlift!

 

[joh408]

I'll give you a few pounds on my bench if I can have your deadlift!

Haha I'll take that

 

[joh408]

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

 

[joh408]

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

 

[RegisterJr]

Nice work Justin, strong pulls.

 

[wasme]

I dare say you were toss around some weight yesterday Justin.. nice!

 

[joh408]

Nice work Justin, strong pulls.

I dare say you were toss around some weight yesterday Justin.. nice!

Thanks y'all. Ankle held up and I had some extra time. Felt good to hit back from all different angles like that

 

[love2liftkat]

While we are all sharing...can I have some of your pull and squat strength as well? You're crazy strong!!

 

[joh408]

While we are all sharing...can I have some of your pull and squat strength as well? You're crazy strong!!

Haha Id love to share! Thanks Kat! Working my way up

 

[joh408]

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

 

[RegisterJr]

Strong *** OHP. Can't believe you maintained the strength on all that follow up volume too.

 

[joh408]

Strong *** OHP. Can't believe you maintained the strength on all that follow up volume too.

Thanks man! Shoulders are blowing up its fantastic. Started wearing a belt for OHP and I'm so much more stable

 

[wasme]

Justin is proving to be a pretty strong dude!

 

[joh408]

Justin is proving to be a pretty strong dude!

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

 

[RegisterJr]

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

Yeah, it's definitely worth $20.

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

Who has the Programs that Work?

 

[joh408]

Yeah, it's definitely worth $20.

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

Who has the Programs that Work?

EliteFTS

 

[wasme]

Who has the Programs that Work?

EliteFTS

All the meadows programs besides RP have come from the PTW series.

 

[RegisterJr]

All the meadows programs besides RP have come from the PTW series.

Right, but does EliteFTS release/sell those, or is it their own specific website?

 

[Sean1332]

Right, but does EliteFTS release/sell those, or is it their own specific website?

Elite FTS

 

[joh408]

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

 

[RegisterJr]

Those almost looked effortless. Nice progress Joh.

 

[wasme]

Great vid...

Those partials must have just crushed you to end things off.

 

[joh408]

Those almost looked effortless. Nice progress Joh.

Thanks man! Cut a few high but once I widened my stance a little I got in a groove

Great vid...

Those partials must have just crushed you to end things off.

Thanks Simon! Ya I've added partials on either curls or extensions and its a struggle to walk after. Great finisher

 

[wasme]

Thanks Simon! Ya I've added partials on either curls or extensions and its a struggle to walk after. Great finisher

Agree with you completely. Just burns out the muscle

 

[love2liftkat]

You squat that 330 like it was just the bar!!! Wow!

 

[atanocc]

Nice repping man. Easy looking squats

 

[joh408]

You squat that 330 like it was just the bar!!! Wow!

Thanks kat! Should have seen the 255 set. Bar was flying off my back. Had to slow it down a bit

Nice repping man. Easy looking squats

Thanks man!

 

[herderdude]

No idea how I wasn't in on this before. Subbed.

 

[joh408]

No idea how I wasn't in on this before. Subbed.

Thanks for joining Herder!

 

[joh408]

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

 

[wasme]

Like that giant set.. bet those tri's were pumped to the max indeed.

 

[love2liftkat]

Thanks kat! Should have seen the 255 set. Bar was flying off my back. Had to slow it down a bit Thanks man!

Haha that's awesome! I need some of that to rub off on me!

 

[RegisterJr]

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

Great 5's day man!!

 

[joh408]

Like that giant set.. bet those tri's were pumped to the max indeed.

Could barely straighten my arms haha. I like throwing in giant sets here and there. Keeps the pace up

Haha that's awesome! I need some of that to rub off on me!

You got it Kat!

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

Great 5's day man!!

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!

 

[joh408]

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

 

[RegisterJr]

Hmm. Deload time?

 

[joh408]

Hmm. Deload time?

After today I will be out of the gym for about 7-9 days depending on when I go back to school so a bit of a deload

 

[joh408]

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

 

[RegisterJr]

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.