joh408's training log

[joh408]

Scalper prices?

Ya scalper. Ticketmaster wouldn't load for me on my phone or at work or else I would have bought them at $330/ea

 

[wasme]

Great game so far

 

[joh408]

Great game so far

Was a decent game after the first. Have high hopes for game 2!

 

[joh408]

Did me lower yesterday to test deadlifts.

Conventional

525 for a single, for sure a PR! Huge grind but I finished it off. Ended up tearing up my hands like crazy

https://instagram.com/p/BGDDedniY9i/

Sumo
525 for a single. Missed 545, below my personal best of 551 but my technique was bad from not pulling sumo in a long time. I think next training cycle I'll be doing more sumo depending on how I can set up my days

 

[joh408]

Bench max today!

Hit 295!

https://instagram.com/p/BGNt-fyqp7g/

And then came back for a 305!

https://instagram.com/p/BGNuyy3Kp9X/

Huge PR for me as the heaviest bench prior was 285 tng and 265 paused. So dam pumped!

Missed 315 but that's alright I'll get it next training cycle

 

[RegisterJr]

Nice job Justin.

Is that Tork? You gonna make out with it? Seriously though, as soon as I get a whiff that's enough. Stuff is strong.

 

[joh408]

Nice job Justin.

Is that Tork? You gonna make out with it? Seriously though, as soon as I get a whiff that's enough. Stuff is strong.

Thanks Thomas!

Haha ya a nice bottle of tork. I like to go back for seconds and really get it in the nostrils. Used to love salts on the bench in hockey. Break em, toss them in a bottle and smell em before the period starts

 

[joh408]

D1W1 of my new program

Bench
Work up to 225x10 paused last rep, 225x8

Cgbp
195x8
175x8

Paused incline db
60x10x2
60x6

Tricep push downs
5 sets of 12

 

[wasme]

Things are not looking good on the west coast... Hopefully they can bounce back for ya dude

 

[joh408]

Things are not looking good on the west coast... Hopefully they can bounce back for ya dude

Not looking good at all. I'm heartbroken but this run has been great. Still got a chance but Sullivan has the answers for our forechecking and their forward support is unmatched. It'll be tough to win 3 straight

 

[wasme]

Not looking good at all. I'm heartbroken but this run has been great. Still got a chance but Sullivan has the answers for our forechecking and their forward support is unmatched. It'll be tough to win 3 straight

It will, but its been done before...

 

[joh408]

D2W1

Beltless squats
Work up to 355x8

Paused Beltless squats
305x8

Split squats
100x20x2 each leg

Lat pulldowns shoulder width
4 sets of 10

Cable crunches
3 sets of 20

Hanging leg raises
3 sets of 10

 

[joh408]

D3W1

Beltless SSB Squats
Work up to 295x8 for 2 sets

Db rows
100x2x20

Seated cable crunches
4 sets of 20

 

[joh408]

D4W1

Legs up wide grip bench
Work up to 157x3x10

Db bench
80x2x20

Front raises
3 sets of 15

Side raises - seated strict
4 sets of 15

Rear delt flies
3 sets of 15

Hammer curls
4 sets of 15

Rope tricep push downs
4 sets of 15

 

[joh408]

D5W1

Deadlift party

Beltless Sumo
Work up to 385x3

Beltless conventional
Work up to 395x3

Deficit sldl
245x3x10

Deficit bb rows
155x2x10

 

[wasme]

Good lifting... good series.. i know it didnt go your way.. but good hockey all the same.

- playing in a summer league?

 

[joh408]

Good lifting... good series.. i know it didnt go your way.. but good hockey all the same.

- playing in a summer league?

Thanks Simon. Didn't turn out like I wanted but we made it there. Looked a little outclassed.

Ya I have a couple leagues I'm playing in. One with a bunch of former juniors and college players, another that's lesser skill but closer. Like it for the game and exercise but damn it's expensive haha may only be doing one come fall

 

[joh408]

D1W2

Bench pause last rep
Work up to 215x8

Slingshot pause bench
255x2x5

Incline db pause bench
60x3x10

Lat pulldown wide
125x3x15

Banded Tricep extensions
4 sets of 15

 

[joh408]

D2W2

Beltless squats
Work up to 375x5

Beltless pause squats
325x5

Db split squat
55sx2x20

Lat pulldown

Ab wheel

 

[joh408]

Yesterday

D3W2

Beltless SSB
Work up to 315x5

Db rows
110x2x20

Abs

 

[joh408]

D4W2

Legs up wide grip bench duffalo
Work up to 167x3x10

Db bench
85x2x20

Triset
Front raises - side - rear delt
3 sets of 15

Superset
Grenade single arm push downs - Hammer curls
3 sets of 15

 

[joh408]

Missed Saturday's training to go up north to wine country and spend some time outdoors.

Back to training yesterday:
D1W3

Bench pause last rep
Work up to 225x8

Slingshot paused bench
265x5

Cgbp pause last rep
195x3x10

Incline db paused bench
65x3x10

Tricep work

 

[joh408]

D2W3

Beltless squats
Work up to 395x5

Moving a little slow today. Was hot as hell in the gym

Beltless pause squats
345x5

Felt much better

Db split squats
100x20x2

Hanging leg raises
4 sets of 10-15

 

[joh408]

D3W3

Beltless SSB
Work up to 335x2x5

Db rows
120x2x20

Ab wheel

Got a belt squat machine at the gym now. 20s are prescribed on my day 2s... Gonna die on that thing haha

 

[joh408]

D4W3

Duffalo Legs up wide grip
Work up to 177x3x8

Db flat bench
Work up to 90x2x20

Front raises, side raises, rear delt raises, Tricep push downs and hammer curls for accessories

Pec giving me some issues today but ended up being okay. Feels like a knot near the armpit. We will see how it feels tomorrow on deads

 

[joh408]

D5W3

Deadlift party!

Beltless sumo deadlift
Work up to 425x3

Beltless conventional
Work up to 435x3

Deficit sldl
275x2x8

Deficit bb rows - bench grip
165x2x8

Had a gym bbq after with a whole bunch of burgers, carne asada, hot links, ribs and desserts. Also some beer. Was fun hanging out with the gym

 

[joh408]

D1W4

Paused bench
Work up to 235x5

Slingshot paused bench
275x5

Close grip pause last rep
205x3x8

Paused incline db bench
70x3x10

Triceps, lat pulldowns

 

[wasme]

Certainly putting in the work man.

Where you think Stamkos will go? I hope the Leafs do not get him...

 

[joh408]

Thanks Simon!

My money is on Toronto unfortunately. Followed by Detroit and then Tampa. Use Buffalo as a leverage point

 

[joh408]

D2W4

Squats
Work up to 415x5 belted

Pause squats
365x5

Belt squats
180x2x20

Dam this machine is the devil

Narrow neutral grip Lat pulldown
Work up to 155x15

Sit-ups on ghr
4 sets of 20

 

[wasme]

Thanks Simon!

My money is on Toronto unfortunately. Followed by Detroit and then Tampa. Use Buffalo as a leverage point

I am hoping he lands in Boston but that is unlikely. I think Detroit/Toronto are the top two

 

[joh408]

D3W4

SSB squats
Work up to 355x2x5 belted

Db rows
130x2x20

Ab wheel and pull ups as a finisher

 

[joh408]

D4W4

Duffalo bench legs up wide grip
187x3x8

Db bench
95x13,95x12

Front raises, side raises, rear delt raise, bis and tris to finish

 

[joh408]

D5W4

Sumo deads
Work up to 445x3

Conv deads
Work up to 455x3

Deficit sldl
275x2x8

Deficit barbell rows
185x2x8

My right glute was giving me issues today unfortunately. Gonna have to try to roll out the knot.

Off to Lexington tomorrow to see some friends! May get some training in Wednesday if I have time

 

[wasme]

Nice job Justin!

(Happy to see Stamkos stay put).

Come on Octoboer

 

[joh408]

Nice job Justin!

(Happy to see Stamkos stay put).

Come on Octoboer

Man I'm waiting for the end of August for cfb season to start. I got invested in the college World Series and euro. That's how much I need sports

 

[joh408]

Yesterday in Lexington to make up for missing two days:

Beltless Squats:
405x5

Paused Beltless squats:
335x5

Bench:
225x2x5

Cgbp:
185x2x10

Hammer strength incline press:
180x3x10

Hack squat:
270x2x20

Lat pulldown:
190x10

 

[joh408]

D3W5:

SSB squats:
Work up to 375x2x5

Db rows:
130x2x20

Cable crunches

 

[herderdude]

Man I'm waiting for the end of August for cfb season to start. I got invested in the college World Series and euro. That's how much I need sports

College football is my favorite sport, by far.

 

[joh408]

College football is my favorite sport, by far.

My Saturday's are filled from end of summer to the second weekend of December haha. Love college football season

 

[herderdude]

My Saturday's are filled from end of summer to the second weekend of December haha. Love college football season

That's right! I hurry up and get my training in before noon, and then don't ****ing bother me for the rest of the day. If you want me to go somewhere, there had better be guarantees of flatscreens on the premises before I go.

This new years eve, I was dragged to a party. Sat in the corner watching the Bama game. I'm fine, don't interrupt the game.

 

[RegisterJr]

Laundry day is Saturday so I have an excuse to be in front of college football all day,.

 

[joh408]

That's right! I hurry up and get my training in before noon, and then don't ****ing bother me for the rest of the day. If you want me to go somewhere, there had better be guarantees of flatscreens on the premises before I go.

This new years eve, I was dragged to a party. Sat in the corner watching the Bama game. I'm fine, don't interrupt the game.

Now that my gym closes at 1 on weekends I'll be forced to go in the morning haha last season I usually just planned it out so I didn't lift on Saturdays.

Although west coast means I have games on from 9 am - midnight depending on pac12 after dark or Hawaii. So I'll have to plan accordingly. Thank god for mobile networks nowadays or else I wouldn't go anywhere.

I wish the playoffs were always on New Years Day and not Eve night. Rose Bowl screwing things up. Had to go to a pregame and watched on my phone!

 

[joh408]

Laundry day is Saturday so I have an excuse to be in front of college football all day,.

That's a great move there. My girlfriend usually had homework due so I would be able to sit on the couch uninterrupted all day

 

[joh408]

Friday training:
D4W5

Wide grip duffalo bench:
Work up to 197x3x8

Db bench:
95x19,15

Front raises, side laterals, rear delts, bis and tris for accessory

Today:

D5W5

Sumo:
Work up to 465x3

Conv:
Work up to 475x2

Deficit Sldl:
285x2x5

Dbbr:
195x3x5

Another solid week of training. Traveling didn't seem to throw things off too much.

Will be trying to up my calories and forget about the scale for a bit. I've been attempting to cut for far too long and have been spinning my wheels eating sub 2500 calories for the past almost year only dropping 10lbs.

 

[joh408]

D1W6

Paused bench:
Work up to 255x5

Slingshot bench:
305x3

SS close grip:
225x3x8

Paused incline db bench:
75x3x10

Narrow neutral grip Lat pulldown, tricep push downs, overhead extensions for accessories

 

[joh408]

D2W6

Squats:
455x5
https://instagram.com/p/BHx56PJgB--/

Pause squats:
405x5
https://instagram.com/p/BHx9adags47/

Belt squat:
200x2x20

Ab wheel and wide grip Lat pulldown to finish

Getting into some heavy weights finally. I think 455x5 is a PR, possibly the pauses too. Feeling good on more calories

 

[joh408]

D3W6

SSB squats
395x5

Got patellar pain and called it after one top set. Gonna have to wait and see on this one. Any suggestions on reducing inflammation and pain?

Db rows
140x2x20

Banded leg raises
4x20

 

[joh408]

Kelly Staretts floss video for the patellar tendon didn't really help. Maybe I wrapped it wrong.

Ice seems to have helped a bit. We shall see tomorrow

 

[RegisterJr]

Never experienced that. He should have other videos though.