joh408's training log

Back/Legs: Mag/Ort Week 5 with Josh Bryant Squat Week 8 deload

Leg Extensions
100x12x5

Conventional Deads
135x15
225x10
275x6
315x4x4
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365x2
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405x2
Sumo
405x3
Conventional
315x5
Sumo
315x8

Lay Pulldown (underhand, shoulder width)
110x10x2
130x10
150x10
170x10

Straight Arm Pulldowns
50x10x3
60x10
70x10
70x6

Seated Leg Curls
100x12
120x12x3

Leg Extensions
100x10
120x10
140x10
160x10
180x10

Squats (beltless, flats)
45x10
135x5
185x5
225x5
275x5
315x5

Pause Squats
225x5x3

Hip Abduction
110x10
130x10x4

Cybex Row
125x10
137.5x10
150x10
162.5x10

Ghr
BWx8x3
 
wasme said:
Holy volume! Hockey game you say!
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Had to pack in 2 days in 105 minutes haha.

Ya I joined a team this summer, playoffs start Saturday. Not the greatest team so when I need to I'll score but mostly focused on passing to get other guys goals. Need to find a better team or hope these guys move up
 
Short workout...

Moving those deads nicely.
 
joh408 said:
Had to pack in 2 days in 105 minutes haha.

Ya I joined a team this summer, playoffs start Saturday. Not the greatest team so when I need to I'll score but mostly focused on passing to get other guys goals. Need to find a better team or hope these guys move up
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Awesome. I did hear that the greater SJ area has a huge mens league... Was a story I saw when they had that big outdoor game there.
 
wasme said:
Awesome. I did hear that the greater SJ area has a huge mens league... Was a story I saw when they had that big outdoor game there.
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Yup! One of the largest in the US. 170 teams in it, got 4 sheets of ice and hopefully they build the 5th soon
 
Benched last night. Hit 235 for 4 doubles and a single. Did some DB accessory work and got out of there. Not a bad lift. Hopefully after this week I can get on schedule. Hard to do when moving
 
Moving sucks
 
Yesterday's lift

Bench: Cube Predator Week 3: Light

Super d shoulders
Tricep mash
Cgbp
Skullcrushers
Tricep mash

Bench
45x15
135x8
165x8
195x5
220x3x5
155x13
155x11

Cgbp
145x10
145x10

Hoist Incline Press
90x12
140x10
160x10
180x6
180x4

Tricep Extension Machine
110x20
140x16
160x10
140x12
120x9
100x10

Klokov Press
45x10x2
65x10
75x4

Lateral Raise Machine
30x12
50x12
70x12
50xAMRAP with 3 Rest Pauses x2

Dip Machine (standing, leaning forward)
160x20
200x15
240x15
260x15
300x12
320x8
 
Ripped my shorts on my second warm up set for squats.... Had to hustle out of the gym haha no spare shorts in the car so I'll head back later
 
Tore your shorts eh? Quads and hammie's to big so you blew out the stretchy material
 
Debating going to BoB2 tomorrow. Not sure if I can convince the girlfriend to go. Would wanna get there at least by the time Amit Sapir goes at the end of Flight E
 
Just go..
 
Didn't get a chance. Was helping out my family and got done pretty late
 
Legs: Josh Bryant's Squat Program: Week 9

Squats
45x10
135x10
225x6
275x4
315x4
365x3
405x1
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445x1
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340x2x8

Good mornings
135x10x3
185x10

Leg extensions
12x4

Hip adductor
12x4
 
Fast squats man.
 
Back bb day. A few row variations, lat Pulldown variations, hypers and got out of there.
 
Bench: Cube Predator Week 3: Heavy

Super D shoulders
Tricep mash
Cgbp
Skull crushers

Bench
45x10
135x8
165x6
195x5
225x3x5
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195x7x2

Seated Military Press
45x10
65x10
85x10
95x10
105x6

Lateral Raise Machine
50x20
55x20
60x15
55x15
50x15

Cable Front Raise
50x12
57.5x12x2
65x12x2

DB Lateral Raise
25x8
15x10x4

Chest Fly Machine
60x12
80x12
100x12x2
 
Bench looked easy.
 
You tuck your elbows an awful lot justin especially for a raw lifter!
 
RegisterJr said:
Bench looked easy.
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The past 2 weeks they've all felt heavy but I watch the videos and they move pretty good. Don't know what's up but I'm not missing any reps so something is working

tyga tyga said:
You tuck your elbows an awful lot justin especially for a raw lifter!
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Hmm I definitely see that. May mess around with a little different form. Try to get those elbows out.

wasme said:
Is lifting the head like that on each rep safe? Made that look easy
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Thanks man. I haven't had any discomfort or pain with lifting the head but I've also just recently started doing it in the past few months so we will see if I stick with it

RegisterJr said:
Dan Green has no problem with it.
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One of the reasons I tried it. I know he's a genetic freak and I shouldn't emulate his form (especially sumos, that wide would bust my hips up and take out any floor power) but I thought I'd give it a shot
 
I don't know if i'd adjust me bench tuck if it's working. A lot of people swear by the tuck.
 
RegisterJr said:
I don't know if i'd adjust me bench tuck if it's working. A lot of people swear by the tuck.
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Tucking is fine, especially if you're shirted because you HAVE to. His is a little exaggerated for benching raw.
 
Wasn't saying he was doing anything wrong, just worried about his spine. Don't want to see anyone get hurt.
 
Hammy and Glute BB day

DB sldl
10x5

Leg Curls
15x5
15+30 partials

Calf Raises
15x5 pause at bottom and top

Hip Abduction
12x5

Hip Adduction
12x5

Ghr
8x4
 
tyga tyga said:
Tucking is fine, especially if you're shirted because you HAVE to. His is a little exaggerated for benching raw.
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My bench sucks so I'll take any tips. Need to train with someone to help me out
 
joh408 said:
My bench sucks so I'll take any tips. Need to train with someone to help me out
Click to expand...

My bench isn't excellent either. Think if you pulled some of the tuck, you'd get more tricep and lat help.
 
Bench: Cube Predator Week 4: Light

Super d shoulders
Tricep mash
cgbp
Skull crushers

Bench
45x10
135x8
165x8
195x5
220x3
235x3x4
2nd set:
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3rd set:
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Focus on flare
155x10x2

Cgbp
155x7
155x5

Incline Bench
95x10
115x10
135x10x3

Smith Decline Bench
75x12x2
95x12x2

Standing dip machine
200x10
300x10x4
260x10

Machine Lateral Raise
55x20x3
55x15
55x13

MedX Row Machine
120x10
140x10
160x10
180x10
200x10
220x10
 
Legs: Josh Bryant Squat Program: Week 10

Squats
45x10
135x5
225x5
275x5
335x3
385x2
415x1
465x1 PR!
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CAT Squats
365x2x5

Hip Abduction
12x5

Leg Press
12x5

GHR
8x4
 
Nice Justin. Thats a fast singles PR.

I'm tempted to match you, but I know mine would look like a paused squat about halfway up. lol
 
Back

Sumo deadlifts
135x10
225x8
275x5
315x4
365x3
405x1
455x1
495x1
405x4x2
315x5x2

Superset 1: Narrow, neutral lat pulldowns // stretchers
110x12//70x10
130x12//90x10
150x12//90x10
170x12//90x10

Shoulder width, neutral seated row
100x12x4

Superset 2: Nautilus Lat Pulldown // Low Back Machine
140x12//80x20
155x12//140x20
155x12//120x20
170x12//100x20

Happy with going back to sumo
 
Sumo = cheat pulling

;)
 
Lol
 
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