joh408's training log

Bench: Cube Predator Week 4: Heavy

Super D Shoulders
Tricep Mash
CGBP
Skullcrushers
Lax ball tricep mash

Bench:
Wider grip
45x10
135x8
165x6
195x5
220x3
Normal grip
250x1x3
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225x2x3

High cable crossovers (alternate arm over)
17.5x20
22.5x20
27.5x20
32.5x16
27.5x16

Low cable crossovers
27.5x12x3
22.5x14

Seated Dip Machine
240x15
260x15
280x15
300x15
320x15

Machine Fly
100x10
120x10
140x10x2

Machine Seated Row
50x12x2
100x12x4

Face pulls
30x15
50x15x4

Tricep push down
50x15x3
 
Did some glutes and hams last night just to get in the gym. Bench again today
 
Glutes and hams and glutes and hams and glutes and hams and glutes and hams and...

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Legs: Josh Bryant Squat Program: Week 12

Squats
45x10
135x5
225x5
275x3
315x3x2
365x1
405x1
430x1
480x1 PR
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May be a little high
ImageUploadedByTapatalk1442287744.993727.jpg


Leg curls

Leg extensions

Leg press
 
Maybe a hair high, and I mean a hair, but not enough to worry about. Nice job man. Moved fast for a 1RM PR.
 
wasme said:
Nice PR Justin!
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Thanks Simon!

RegisterJr said:
Maybe a hair high, and I mean a hair, but not enough to worry about. Nice job man. Moved fast for a 1RM PR.
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Ya I'm not too worried about it. Was a little skeptical that I was going to hit it because I was having some hip pain at work. Always feels like such a grind but moves quicker than I think
 
Quick review on Josh Bryant's Squat Program:

Was supposed to be 11 weeks but I think with vacations and moving I stretched it to 14 weeks. I liked the weight progression and the volume. I set my training max at 425 after taking a few months off of consistent training. Ended at 480 as seen above for a 55lb increase over TM and a 25lb overall PR. Would definitely run this again. My work capacity increased nicely as I was taking minimal rest on CAT sets and feeling great on them. Accessories weren't followed to a T but I made sure to work all of the muscle groups necessary. I didn't have chains for this or a few other implements necessary. I think I'll take the squat progression as a base and build my accessory off of it.

Overall 9/10. Some of the best squat progress I've gotten and it was coming off a long break and a long period of low t so I'm very happy

Program here:
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Thanks for sharing. I think I'll try this. Are you repeating it?
 
Do you adjust training max or add X#'s to the training max each week?
 
RegisterJr said:
Thanks for sharing. I think I'll try this. Are you repeating it?
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I think I will be repeating it. I may try to work it in at the beginning of leg day and then do some mountain dog for the rest. I'm cutting at the moment so it's not the best scenario for strength gain but I think I can make it work. If not, I'll just back down and try to maintain

RegisterJr said:
Do you adjust training max or add X#'s to the training max each week?
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I set my training max at the beginning and just multiplied it by the percentages for each week to get the weights
 
Bench: Cube Predator Week 5: Light

Super D shoulders
Tricep mash
Cgbp and Skullcrushers

Bench
45x10
135x8
165x6
195x5
225x3
250x1

Cgbp
155x15
155x9

Machine Fly
100x12
120x12
100x12x3

Incline BP
95x10x2
135x10
155x10
165x5

Machine Tricep Extension
100x15
120x15
140x15x2

Smith BTN Press (weight on)
50x10x2
70x10x2
90x10

Machine Lateral Raise
50x20
70x20x3

Seated Dips
240x15
260x15
280x15
300x15
 
Last Thursday I did back and worked up to 405x3x3 on sumos as my last exercise after about 20 other sets of back.

Went to LA for the weekend so no training. Was going to try to drop in to JTS but didn't have time.

Today I worked up to 260 for a single on bench. Moved pretty quick so I'm confident bench will keep going up
 
Nice work.

That's only an assumption, because your posts are sporadic. ;)
 
Slacker
 
Haha still alive just busy as hell. Moved into a high volume block with a ton of work up sets and then even more back off sets. Lots of short rest on back off sets to get work capacity up. Not sure how often I'll update on here as I'm kinda just messing around in the gym
 
As long as you check in now and then and let us know you're alive.
 
Picked up some STrong sleeves today gonna see how they are tomorrow. Things are skin tight
 
Knee sleeves?
 
Alright did legs today. Week 3 of josh Bryant's squat program after doing week 2 Wednesday. So a little fatigued but nothing intense.

Both sets of sleeves are extremely tight, like one step away from the trash bag liner method to get them on. Actually I may have to do that in the future.

The STrong sleeves are thick which I'm not used to. Wish I had some SBDs to compare them to. However they don't bunch up like the thin elitefts cloth sleeves so that was a lot more comfortable. The STrong sleeves are a lot tighter around the knee joint from what I can tell, knees were very warm and felt better than ever today. I could have worn the sleeves all session which is a stark difference from my old ones that I couldn't wait to get off.

Sets were:
135x10
185x10
225x10
275x10
315x8
365x4
410x3
295x4x10 CAT 1 min rest
245x5x3 Pause for 3-5 seconds

Main difference I felt was the added stability and the increased speed on my CAT sets. Felt like I was flying on all 10. Plus the added volume working up felt quality as well.

Overall, I'm happy with my purchase but it remains to be seen if they suffer quality issues like the original slingshot sleeves. Wish I had some other neoprene sleeves to compare them to
 
Wut, my slingshot sleeves are going to deteriorate?
 
Didn't get much training in this week due to work, going to a hockey game and my parents being in town.

Highlights:

515x2.5 (missed l0ckout) on sumo deads

335x10 for a beltless pr on squats

205 for 35 total reps on bench (around 80% of TM)
 
I'm glad you're still rocking it.
 
joh408 said:
Thanks man! I'm getting in time when I can. Need to be more consistent but it can get a little crazy with work, hockey and other things.
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I hear ya. At least strength hasn't gone anywhere either. You still playing hockey recreationally?
 
RegisterJr said:
I hear ya. At least strength hasn't gone anywhere either. You still playing hockey recreationally?
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Ya I'm in 2 leagues so I got a couple games a week. Makes me switch up my schedule so I have enough time in between games and legs or back
 
wasme said:
Weird, my post - didn't post lol... who did you go see San Jose ?
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How odd. Ya I went to a Sharks game vs the preds after a long day of work. Was nice, seats were cheap and we snuck down to the first level
 
Need to decide on a program and stick to it. Been doing a few things here and there but I think I need more structure.

Highlights:

205 on bench for around 40 reps total volume

Leg day was build up to 420x2, back down to 345 for 4 triples CAT style and a 225x20 finished

Not much else. Training has been sporadic. Needs to become more of a priority
 
Your posts need to become more of a priority...
 
Last night:

Incline fat bar bench (not sure how much the bar weighed):
140+bar for 4 sets of 10

Tonight:

Squat:
445x1
445x2
345x3,4,3,3,3 with 90s rest
 
At least the squat is still strong.
 
RegisterJr said:
At least the squat is still strong.
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Only thing progressing worth a damn. I think in a few weeks I'll switch over to a daily undulating periodization program similar to what john phung does. Hopefully that'll get everything moving
 
Squats today:
2RM PR of 460
345 for 6 sets of 3 90s rest

Picked up some floss bands and flossed my ankle after it was hurting and felt so much better. Flossing my knees and elbows seems to have removed pain but we will see on my next bench day next week. Traveling tomorrow and will be out of the gym til next Tuesday
 
joh408 said:
Squats today:
2RM PR of 460
345 for 6 sets of 3 90s rest

Picked up some floss bands and flossed my ankle after it was hurting and felt so much better. Flossing my knees and elbows seems to have removed pain but we will see on my next bench day next week. Traveling tomorrow and will be out of the gym til next Tuesday
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So jealous of this, I'm going to try and max at the gym today and use this post as motivation.
 
I don't know how your squat improves so much by working out once a month....

I kid.

Nice work Justin. Imma catch that squat.
 
Happy Thanksgiving Justin.
 
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