Author Topic: John's Journal <insert catchy line here>  (Read 12438 times)

Online John

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John's Journal <insert catchy line here>
« on: August 06, 2016, 07:58:04 PM »
Hi, I'm John and I pick things up and put them down. I'm somewhere between a want to be powerlifter and a want to be bodybuilder but I'm not very good at either. I work hard though and will continue logging my journey to mediocrity here :)

Last meet was in April where I posted -
Bench 345
Squat 547.5
Deadlift 505- failed last attempt

I can compete in two weight classes, 220 and 242, pretty easily. Not sure where Ill be for next April. Ill wait and see.

Training- I'm a believer in building my 1rm from the bottom up- meaning reps. I train with %s of my 1rm and auto-regulation. I'm also a volume junky and feel that as a natty I need to do as much as I can recover from for as long as I can. With that said I'm running Johnnie Candidtos 6 week strength program (http://www.canditotraininghq.com/free-strength-programs/)  and am on my 3rd run of it. I used it to prep for Aprils meet and just finished run #2 two weeks ago. This run should have me seeing some training PRs. I also go beyond the walls of the program with joker sets, conditioning sets and off program day high rep accessory training. It will  make sense when you see it.

SO here I am and to start things off

Canditos Week 1 day 1

Squats
Warmups
***55lb bar
10xbar against green bands
5x145
5x145 against green bands
5x235
5x325
2x355 - added belt here

Squat Program Work Sets
6x380 vid
6x380
6x380
6x380 vid

Squat Conditioning Set
12x325

Squat Wrap Set
***Just did this to use a new wrap tool I made. Pulls the end through pretty easy and fast. Worked well. Plus first time in wraps since meet.
1x415

Deadlifts
Warmups
***Beltless
8x135
8x225 - against red bands
8x225- sumo
5x315 - against red bands
5x315 - sumo

Deadlifts Program Work Sets
6x405 - vid
6x405

Optional Exercise 1- Sumo Deadlifts
***Added 10lbs to the rep sets of 385. Will continue to add weight as I get better with these for reps.
5x405
6x385
6x385 - added belt for this set

Notes- Coming off last weeks deload things got heavy fast but still a solid start to the program. Hercules was pretty dead ( and freaking hot too) so I took my time. Sumos are moving nicely now and I'm super comfortable with 400+ for reps. This run through the program will see lots of sumo as accessory pulls. Day 2 week 1- Upper body day tomorrow.

https://youtu.be/pA-YWUxdbdk


« Last Edit: August 06, 2016, 11:57:30 PM by John »
1 set, 1 rep, 1 pound at a time

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Online Bando

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Re: John's Journal <insert catchy line here>
« Reply #1 on: August 06, 2016, 08:11:40 PM »
Welcome to the IS Journals.

The thought of 355 squats being a warmup  :'(

Looking forward to getting some sessions in when I'm working in your area at the end of the month.
Revolution Powerlifting Syndicate

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Offline LisaSkinnoble

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Re: John's Journal <insert catchy line here>
« Reply #2 on: August 06, 2016, 08:40:27 PM »
Very happy to see this journal here.   :)

Welcome!
Last meet lifts:  245/125/285
April 2017:  235/130/255

"You know, there's nothing damnable about being a strong woman. The world needs strong women." — Ginger Rogers

“Don’t go bacon my heart! I couldn’t if I fried…”

Online Dave

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Re: John's Journal <insert catchy line here>
« Reply #3 on: August 06, 2016, 10:14:51 PM »
<insert catchy IN gif here> ;D



Inserted  ;D
« Last Edit: August 06, 2016, 10:33:33 PM by Bando »
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Offline piperdown

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Re: John's Journal <insert catchy line here>
« Reply #4 on: August 06, 2016, 10:24:06 PM »
Hi, I'm John and I pick things up and put them down. I'm somewhere between a want to be powerlifter and a want to be bodybuilder but I'm not very good at either. I work hard though and will continue logging my journey to mediocrity here :)

Last meet was in April where I posted -
Bench 345
Squat 547.5
Deadlift 505- failed last attempt

I can compete in two weight classes, 220 and 242, pretty easily. Not sure where Ill be for next April. Ill wait and see.

Training- I'm a believer in building my 1rm from the bottom up- meaning reps. I train with %s of my 1rm and auto-regulation. I'm also a volume junky and feel that as a natty I need to do as much as I can recover from for as long as I can. With that said I'm running Johnnie Candidtos 6 week strength program (http://www.canditotraininghq.com/free-strength-programs/)  and am on my 3rd run of it. I used it to prep for Aprils meet and just finished run #2 two weeks ago. This run should have me seeing some training PRs. I also go beyond the walls of the program with joker sets, conditioning sets and off program day high rep accessory training. It will  make sense when you see it.

SO here I am and to start things off

Canditos Week 1 day 1

Squats
Warmups
***55lb bar
10xbar against green bands
5x145
5x145 against green bands
5x235
5x325
2x355 - added belt here

Squat Program Work Sets
6x380 vid
6x380
6x380
6x380 vid

Squat Conditioning Set
12x325

Squat Wrap Set
***Just did this to use a new wrap tool I made. Pulls the end through pretty easy and fast. Worked well. Plus first time in wraps since meet.
1x415

Deadlifts
Warmups
***Beltless
8x135
8x225 - against red bands
8x225- sumo
5x315 - against red bands
5x315 - sumo

Deadlifts Program Work Sets
6x405 - vid
6x405

Optional Exercise 1- Sumo Deadlifts
***Added 10lbs to the rep sets of 385. Will continue to add weight as I get better with these for reps.
5x405
6x385
6x385 - added belt for this set

Notes- Coming off last weeks deload things got heavy fast but still a solid start to the program. Hercules was pretty dead ( and freaking hot too) so I took my time. Sumos are moving nicely now and I'm super comfortable with 400+ for reps. This run through the program will see lots of sumo as accessory pulls. Day 2 week 1- Upper body day tomorrow.

https://youtu.be/pA-YWUxdbdk


Took the 's' out so the vid shows up.


And...welcome Bacon  ;D
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline doughnutgut

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Re: John's Journal <insert catchy line here>
« Reply #5 on: August 07, 2016, 03:06:09 AM »
Good intro.

In for brony lifting.

Online John

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Re: John's Journal <insert catchy line here>
« Reply #6 on: August 07, 2016, 04:23:42 PM »
Welcome to the IS Journals.

The thought of 355 squats being a warmup  :'(

Looking forward to getting some sessions in when I'm working in your area at the end of the month.


Yes; Im looking forward to it. We could do bench at my crib too if that works. I have a new incline bench too for the occasion.

Very happy to see this journal here.   :)

Welcome!


Thanks, Lisa. Tell Jim to pop in once in a while too. I'm here to stay in the journals!

<insert catchy IN gif here> ;D

[img]http://share.gifyoutube.com/m6OR3l.gif[img]

Inserted  ;D


Dave! Thanks my man. Don't forget bout me over here.



Took the 's' out so the vid shows up.
http://youtu.be/pA-YWUxdbdk

And...welcome Bacon  ;D


Thanks, Eric.

Good intro.

In for brony lifting.


Ha! There will be some of that for sure!
1 set, 1 rep, 1 pound at a time

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Online John

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Re: John's Journal <insert catchy line here>
« Reply #7 on: August 07, 2016, 04:36:04 PM »
Canditos Week 1 day 2

Banded shoulder work and hip circle to warm the body up

Bench Press
Warm-ups
10xbar
20x135

Bench Press Program Sets
10x185
10x245
8x265
6x280- all reps paused- vid

Bench Press Joker Sets
***Since I hit 315x6 last cycle I added 5lb and will plow my way towards 320x6
1x305- paused to bridge the gap
4x320- vid

Optional Exercise 1
Slingshot bench press- red
5x350
12x315

Barbell Bent Over Rows
10x135
10x185
8x205
6x215

Military Barbell Press
12x105
12x105
10x120
10x140

Optional Exercise 2
Dumbbell side laterals/Reverse Incline Flys 15lb db
20/12
20/12
20/12

Notes- This week calls for 3 bench session so bench days 1 and 3 will have overhead press and day 2 will have incline bench. Next week Ill do 2 inclines and 1 ohp and so on. Nothing really to say about today. The bench work-sets were pretty light. Happy about the 320x4 coming off a deload. I didn't flat bench at all since the end of last cycle so things usually feel heavy. Hopefully I hit the 6 reps at that weight before the end of the cycle so I can get some work in on 325.

Fluff and stuff session at the Y with my wife tomorrow ( off program day ). Those days consist of lots of machine rows, lat pull downs, adductor work and other things I don't have access to at home. I keep all reps in the 12-25 range and really focus on the mind muscle connection on these days. Its a good form of active recovery.

280x6 and 320x4 bench press
« Last Edit: August 07, 2016, 04:38:17 PM by John »
1 set, 1 rep, 1 pound at a time

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Online ShawnJ

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Re: John's Journal <insert catchy line here>
« Reply #8 on: August 07, 2016, 05:12:50 PM »
Well there ya are!  Looks like IS has a shiny new member.  Beauty week 1 lower session, just starting out and the weights are massive.  Nice work on that 320x4, bench is looking solid.  I quit my diet btw, time to get stroooong……er.
Hmmm, plenty of journals here with like minded goals…….hmmm
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Online Dave

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Re: John's Journal <insert catchy line here>
« Reply #9 on: August 07, 2016, 05:32:11 PM »

Dave! Thanks my man. Don't forget bout me over here.


I never really stopped lurking here so I definitely won't now that my e-coach has set up shop.  I'll try and keep the back pats to a minimum though :-X :D


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Spring supremacy 2017 - 275, 235, 430 - 940 total

Online FLEX

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Re: John's Journal <insert catchy line here>
« Reply #10 on: August 07, 2016, 05:42:52 PM »
In on brony journal...
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings

Offline Plateauplower

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Re: John's Journal <insert catchy line here>
« Reply #11 on: August 08, 2016, 07:35:51 PM »
Nice start off. Hard couple of weeks initially. Numbers looking strong. Will try to check in on ya. I get your vids. This was crashing today at work for some reason.

Online John

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Re: John's Journal <insert catchy line here>
« Reply #12 on: August 09, 2016, 08:31:33 PM »
Well there ya are!  Looks like IS has a shiny new member.  Beauty week 1 lower session, just starting out and the weights are massive.  Nice work on that 320x4, bench is looking solid.  I quit my diet btw, time to get stroooong……er.
Hmmm, plenty of journals here with like minded goals…….hmmm


Well one thing you won't get here is smoke blown up your ass. Worth it right there :D



I never really stopped lurking here so I definitely won't now that my e-coach has set up shop.  I'll try and keep the back pats to a minimum though :-X :D





Good! Its funny one can visit both sites, lol, its OK. Well unless you're perabanned like this guy below.

In on brony journal...


OH HI! Good to see you, Jim. Been waiting patiently for your journal to reappear. Hope you are healing up!

Nice start off. Hard couple of weeks initially. Numbers looking strong. Will try to check in on ya. I get your vids. This was crashing today at work for some reason.


The first few weeks on the program are all light- its volume focused which is going to suck for tomorrows squats :(

------
Canditos Week 1 day 3

Bench Press

Warm-ups
10xbar
25x135

Bench Press Program Worksets
10x185
10x245
8x265
6x280- paused

Bench Press Joker Sets
3x320
10x250
10x250
10x250

Reverse Flys on incline bench/ incline curls 15lb dbs
***These are kept light
15/15
15/15
15/15
15/15

Incline Bench Press
15x135
12x185
10x210
8x225

Notes- Second bench session of the week. Feeling it a bit. Did my high rep rows, pulls and sprints last night at the Y. Lats and upper back felt it today. Squats tomorrow. >:(

320x3



1 set, 1 rep, 1 pound at a time

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Online Bando

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Re: John's Journal <insert catchy line here>
« Reply #13 on: August 09, 2016, 09:32:40 PM »
Welcome to the IS Journals.

The thought of 355 squats being a warmup  :'(

Looking forward to getting some sessions in when I'm working in your area at the end of the month.

Yes; Im looking forward to it. We could do bench at my crib too if that works. I have a new incline bench too for the occasion.


Looks like I'm starting right up the 22nd, love some incline.
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

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Online Dave

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Re: John's Journal <insert catchy line here>
« Reply #14 on: August 09, 2016, 10:32:44 PM »
I read sprints?  Excellent :)
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