joh408's training log

[joh408]

Friday

D4W6

WG duffalo bench
207x3x8

Db bench
95x12
85x15

Was feeling off. Pain in the left collarbone area

Triset: front raise, side raise, rear delt raise

Bis and tris

Today

D5W6

Sumo:
485x2

Conventional:
455x2, failed 495

DSLDL:
315x3x5

DBBR:
225x2x5

 

[joh408]

Yesterday

D1W7

Paused bench
265x3

Shoulders felt awful

Slingshot
315x2

Slingshot cg
235x3x8

Paused incline
60x3x10

Dropped the weight down and it was still bad. Tightness near my collarbone.

Triceps and lats

Today

D2W7

Squats
475x3
https://instagram.com/p/BIEPXOsAmlQ/

Felt good! Was able to maneuver my shoulders okay. Sticking point felt slow today

Paused squats
425x3

Belt squat
230x20,19

Failed the last rep haha legs just gave out

Abs and lats to finish

 

[joh408]

D3W7

SSB squats
415x2x3

Db rows
140x20,17

Abs

 

[joh408]

D4W7

WG duffalo bench
227x3x5

Db bench
80x20,15

Banded shoulder work

Triceps

Shoulders are trash lately. Got a pinch in my left trap and my right shoulder is super tight and doesn't feel like it's tracking right

 

[joh408]

Sunday

Woke up with a dull pain in my upper left glute and it got worse throughout the day.

Sumo deads
505x2

Conventional
405x1

Called it after that last set of conventional. Could barely bend over to get to the bar. Got a deep tissue massage a few hours later and was still feeling beat up. It loosened up today nicely though. Shoulders felt great too

D1W8

Paused bench
275x3 - solid PR

Slingshot
325x1

SS cg bench
245x3x5

Paused incline db bench
70x3x10

Triceps

 

[wasme]

Big numbers as well always my man...

 

[joh408]

Big numbers as well always my man...

Thanks Simon! Trying to keep progressing here. Injuries have been a big bummer lately

 

[joh408]

D2W8

Squats
495x3 20lb triple pr!
https://instagram.com/p/BIWRQ0hgyBs/


Paused squats
445x3 15lb triple pr again!
https://instagram.com/p/BIWRWo-AKzB/


Belt squat
250x15
230x20

Lat pulldown and abs to finish

Felt real good on squats today! Moved quicker than my 475 triple last week. Should be building to a solid PR in two weeks!

 

[Sean1332]

Dude your lifts have been awesome!

 

[joh408]

Dude your lifts have been awesome!

Thanks Sean! This training cycle has been salvaged pretty well in this past week. Was a little worried after my shoulder problems and the speed on my 475 triple last week

 

[RegisterJr]

Nice work in Justin. Been following your lifts on IG.