joh408's training log

[Nooshefx]

Hey man! Ya took a little time off but getting back into it. Do you have a log going on here?

No I don't. I haven't done an online log in a very long time. Just keeping track in my personal notebook.

 

[joh408]

7/6
Bench: Cube Predator: Week 5: Light

Super D shoulder mobility
Tricep mashing

Bench:
45x12
135x8
160x8
185x5
215x3
225x2
240x1

CGBP
155x15
155x

Incline DB Press (30 degree incline)
60x12
65x10
80x8
90x6

Skullcrusher Machine
100x12
130x12
145x12
175x10
190x8
205x6

Seated Arnold Press
35x12x4

DB fly
20x10x4

Meadows Rows
45x10
70x10
80x10x2

Decline Crunches
12x4

 

[RegisterJr]

My kind of day. I love that Super D stuff. Nice work Justin.

 

[wasme]

Nice lifts Justin..

 

[joh408]

Thanks guys! Was a good day. Surprised myself with the incline DB press, shoulders and tris must be getting healthier

 

[joh408]

7/7

Legs: Josh Bryant Squat Program: Week 3

Hoist Seated Leg Curls (weird weight system):
115x12x5

Squats:
45x12
135x10
225x10
295x6
315x5
345x4
375x3

CAT Squats (1 minute rest):
275x4x10

High Bar Paused Squats:
225x5
245x5

Hoist Seated Leg Curl (tried GHR but calves cramped up, need more water):
214x6x2
214x9

Smith BSS (no clue on bar weight):
Bar x 10
50x10
140x6x3

Weighted Crunches:
25x12x6

Standing Calf Raise (2s pause at bottom and top):
50x15
100x15x3

 

[joh408]

CAT Squats:
Invalid Link Removed

 

[RegisterJr]

All that squatting. Sheesh.

 

[wasme]

That was a heavy long one... nice.

400m laps?

 

[joh408]

All that squatting. Sheesh.

Was dying at the end

That was a heavy long one... nice.

400m laps?

Ya it was. Program keeps adding sets to CAT work haha. The timer was for the squats with a 1 minute rest

 

[wasme]

Ya it was. Program keeps adding sets to CAT work haha. The timer was for the squats with a 1 minute rest

Not much rest there... nice job

 

[joh408]

Back: Mag/Ort Week 2

Wide Neutral Grip Cable Rows
120x12
135x12
150x12x3

Conventional deadlifts
135x10
225x8
275x4
320x4x4
365x2
410x2
320x7

Hammer BTN Pulldowns
90x12
160x12
180x12
230x10x3

Hammer Iso Row
180x8x3
160x8
90x15x2

Hammer Pullover
90x20x4

 

[wasme]

Nice lifts... strong deads

 

[RegisterJr]

Nice routine setup, too. Your BTN pulls are strong.

 

[joh408]

Nice lifts... strong deads

Thanks Simon! I've recently got a distaste for deadlifts. Hate them but it probably because I'm so weak conventional

Nice routine setup, too. Your BTN pulls are strong.

Thanks man. I like how mag/Ort can be used with basically anything. Lots of back hypertrophy work for sure

 

[RegisterJr]

I'm loving them only because I'm making progress. Im not looking forward to the day that that bar stops.

 

[joh408]

I'm loving them only because I'm making progress. Im not looking forward to the day that that bar stops.

Ya when the bar stops is when it gets rough. Just takes so much out of you

 

[joh408]

Bench: Cube Predator Week 5: Heavy

Super D shoulder mobility

Bench:
45x10
135x8
155x6
185x5
215x3
240x1
245x1
250x1

DB neutral bench
70x10
80x8
90x6
90x5

Incline DB Bench (30')
80x3x5

Seated Arnold Press
35x15
30x14
25x12
20x12

Underhand Lat Pulldown
90x15x4

Seated Military
85x12x4

Machine Lateral Raise
50x15x4

Machine Rear Delt Fly
100x10x4

 

[RegisterJr]

What is your bench max?

 

[joh408]

What is your bench max?

Don't know right now. I've hit 285 a few months back, used 255 for this cycles training max, programmed to hit 265 next week so I'll see how that moves

 

[joh408]

245 single:
Invalid Link Removed

250 single:
Invalid Link Removed

 

[wasme]

Nice numbers Justin.

 

[joh408]

Nice numbers Justin.

Thanks Simon

 

[joh408]

Bench: Cube Predator Week 6: Light

Bench:
45x20
135x8
160x8
EMOM:
185x3x5

Cgbp:
135x14

Hoist Incline Chest Press:
180x12x2
180x10
180x8

Machine Lateral Raise:
70x15
70x12
60x15
60x12
50x15
50x13
30x25

Dip Machine:
105x15
135x12
150x12
180x12x2

 

[wasme]

Those EMOM's tax you pretty quick dont they.

 

[joh408]

Those EMOM's tax you pretty quick dont they.

They were brutal. Good way to get a lot of work in quick and keep the pace high

 

[RegisterJr]

I like the EMOM's myself.

 

[joh408]

I like the EMOM's myself.

I need better conditioning for them haha

 

[joh408]

Legs: Deload

Squats
45x10
135x10
185x10x7 w/ 1 min rest

Leg Extensions
5 sets of 12

Hoist Glutes
4 sets of 12

Leg Curls
4 sets of 12

Calf raise
5 sets of 15

 

[RegisterJr]

Deload already?

 

[joh408]

Deload already?

Just following the program Invalid Link Removed

 

[RegisterJr]

Gotcha

 

[joh408]

Back: Mag/Ort Week 3

Conventional Deadlifts
135x10
225x8
275x6
330x4x4
375x2
420x1
330x4
Need to drop training max down

Hammer ISO Pullover
90x15
180x12x4

Single Arm Side Lat Pulldown
90x10x5

Hammer Row
180x8x4

Machine Row
110x10
150x10
170x10x2
210x10

Narrow, Neutral Grip Lat Pulldown Machine
150x10
170x10
190x10
210x10

 

[RegisterJr]

Nice conv pulls Justin. What reps did you miss?

 

[wasme]

strong deads buddy

 

[joh408]

Nice conv pulls Justin. What reps did you miss?

Supposed to be 420 for 2 and then 330 for 8+ at the end. Hex plates kill amrap sets as you know but I still need to drop the weight down. Shouldn't be this hard this soon

 

[joh408]

strong deads buddy

Thanks Simon! Feel pretty weak hitting 420 for 1 but I think that's the most I've done conventional. Far off my sumo pr tho

 

[RegisterJr]

Yeah, fuggin hex plates.

Strength will be back.

 

[joh408]

Bench: Cube Predator Week 6: Heavy

Super D Shoulders
Tricep mashing

Bench
45x10
135x8
160x3
185x1
215x1
240x1
250x0 failed halfway up, very disappointing

Cgbp
135x6x4

Hoist Neutral Chest Press
90x10
140x10x3

Hammer Front Military
90x10
140x10x4

Machine Rear Delts
70x10
80x10x3
90x10

Machine Fly
80x12
100x12
130x12x2

 

[wasme]

YOu'll get that 250 next time round buddy!

 

[RegisterJr]

Had a suckage benching day myself.

 

[joh408]

YOu'll get that 250 next time round buddy!

Thanks man! I hit it the week before pretty easily but was feeling off. Not a big deal

Had a suckage benching day myself.

It happens. Used to get upset if I missed a weight but I've learned its insignificant in the long run.

 

[joh408]

Bench: Cube Predator Week 6: Heavy Redo

Bench
45x5
135x5
160x3
185x1
215x1
240x1
250x1
270x1
225x3x3

Cgbp
135x15,x12,x10

Ohp
95x10x5

Seated Cable Rows (neutral, narrow grip)
150x12
165x12
180x12x2

 

[wasme]

Id say you crushed that 250 attempt the other day!

 

[joh408]

Id say you crushed that 250 attempt the other day!

Haha ya I had to redo that day. Was bugging me. Grabbed a spotter and went for it

 

[RegisterJr]

There ya go!

 

[joh408]

Legs: Josh Bryant's Squat Program: Week 5

Squats
45x10
135x10
225x10
275x6
315x4
365x3
390x2

CAT Squats (1 min rest)
315x3x4

Squat Machine
BWx6
90x6
180x6
270x6
360x6
450x6

Ghr
BWx6x3

Sldl
135x10x5

Cable Crunches
12x6

 

[wasme]

Nice lifting ..

 

[joh408]

Back: Mag/Ort Week 1

Conventional Deadlifts:
135x10
185x10
225x8
275x6
290x4x4
330x2
290x9

Seated Cable Rows (narrow, neutral)
150x8
165x8
180x8
195x8
210x8

Lat Pulldown (shoulder width)
120x10
140x10
160x10
120x10x2

Hammer Low Rows
90x12
140x12
150x12x3

Lat Pulldown (narrow, neutral)
170x10
150x10x4

Hammer Iso Pullover
90x12
125x12x4

 

[RegisterJr]

That squat volume would've worn me out. Same with the dreads if the #'s were slightly up.

Nice work Justin.