Author Topic: John's Journal <insert catchy line here>  (Read 13382 times)

Online Dave

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Re: John's Journal <insert catchy line here>
« Reply #30 on: August 12, 2016, 06:36:24 PM »
That last bench rep looked familiar to me.  Almost exactly the same spot I failed mine minus about 200 lbs :D
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Offline Plateauplower

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Re: John's Journal <insert catchy line here>
« Reply #31 on: August 13, 2016, 10:01:56 AM »
Nice work did you get the 160x8 in one set? Solid work. I started off on the 4x8@ 335 yesterday. Did the first two (they were hard but not terrible). I didn't know if I had another two sets like that though so mixed it up with some heavier sets and walkouts.

Enjoy the company, Have a good weekend!

Online John

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Re: John's Journal <insert catchy line here>
« Reply #32 on: August 13, 2016, 12:31:43 PM »
Nice work did you get the 160x8 in one set? Solid work. I started off on the 4x8@ 335 yesterday. Did the first two (they were hard but not terrible). I didn't know if I had another two sets like that though so mixed it up with some heavier sets and walkouts.

Enjoy the company, Have a good weekend!



Yes- one set


I saw your squat session. Between you and Shawn that shit was great. Im off to Hercules in a few minutes to start week 2 with squats and pulls and I sure needed the motivation. Beat up!

Ya my mom is here for the week. Then grandparents then Bando. Then I start classes, kids go back to school and start soccer. Oh and wife goes away for ten days too. Busy busy!!

That last bench rep looked familiar to me.  Almost exactly the same spot I failed mine minus about 200 lbs :D


Mirrin ya Dave :)
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 #33 on: August 13, 2016, 04:45:28 PM »
Week 2 day 1-

Squats :flame:
***at Hercules- 55lb bar and hot as the surface of the sun!
Warm ups
10xbar
10x145
5x235
3x325
1x350
1x420

Program Max Rep Squat set
380x11

Squats Every Minute on the Minute
***Add 5lb to the program set for weight
3x385
3x385
3x385
3x385
3x385
3x385

Deadlift Variant - Sumo Deadlift
5x135
8x225
8x325
6x350
6x365

Extra Sumo Reps
1x405
1x425
0x460 big fat fail. Just spent.

Notes- Holy cow Hercules was HOTTT. The program work set I felt real strong on. I had more in me which was a good feeling. Week 2 of the program doesnt include regular deadlifts but sumo for reps is a good idea. Need to get the movers stronger. Bench tomorrow and another damn EMOM squat session Tuesday :flame:
« Last Edit: August 13, 2016, 06:35:25 PM by John »
1 set, 1 rep, 1 pound at a time

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Offline doughnutgut

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Re: John's Journal <insert catchy line here>
« Reply #34 on: August 13, 2016, 04:56:33 PM »
Boggling seeing such sumo work after emom and amrap x 11 squats.

Did the bar brand your back in the heat?

Online ShawnJ

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Re: John's Journal <insert catchy line here>
« Reply #35 on: August 13, 2016, 05:26:36 PM »
Ha see you utilized the flames icon. You killed the MR 10 set..and did 11,
Then you killed the EMOM x 5 sets, and did 6!  Hardazz work John, I know I am happy just surviving this day, nm doing extra!!
Huge sumo volume after, no doubt you were beat after that one! Awesome session!
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Online Dave

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Re: John's Journal <insert catchy line here>
« Reply #36 on: August 13, 2016, 06:29:04 PM »
Nice work today.   I have my emom sets coming up tonight :(
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Online piperdown

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Re: John's Journal <insert catchy line here>
« Reply #37 on: August 14, 2016, 08:31:38 AM »
Deadz after squats are brutal, just brutal. Makes you feel like you got hit by a Mack truck and drained by a vampire all at one time. About a couple hours later though, it's a great feeling knowing what you just accomplished and survived to tell the tale  ;D
Eric

Pork belly body......

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

Online John

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Re: John's Journal <insert catchy line here>
« Reply #38 on: August 14, 2016, 03:45:52 PM »
Boggling seeing such sumo work after emom and amrap x 11 squats.

Did the bar brand your back in the heat?

Funny you should mention the bar. The bar did leave a nice mark across my back from yesterdays session. Those 55lb bars seem to do that to me when things get going and I had enough reps yesterday to gain a new temp tattoo.

Ha see you utilized the flames icon. You killed the MR 10 set..and did 11,
Then you killed the EMOM x 5 sets, and did 6!  Hardazz work John, I know I am happy just surviving this day, nm doing extra!!
Huge sumo volume after, no doubt you were beat after that one! Awesome session!

Anyone can do the minimum reps- Ill overachieve while training to overachieve on meet day. More than anything the heat did me in rather than the volume. Even wearing versa grips for the sumo reps I could barely hold the bar with the combination of sweat and rust rolling down my arms.

Nice work today.   I have my emom sets coming up tonight :(

Yes EMOM birthday squats for you today! Happy birthday!

Deadz after squats are brutal, just brutal. Makes you feel like you got hit by a Mack truck and drained by a vampire all at one time. About a couple hours later though, it's a great feeling knowing what you just accomplished and survived to tell the tale  ;D

Yes doing both on the same day is tough. Good thing it was a variant deadlift and they were light.

-----

JC week 2 day 2
The hard days are the days that build champions.

Barbell Bench Press

Warm-ups
15xbar - against green bands
15x135 - against green bands
15x135 - against green bands
10x225 - against green bands

Program Bench Press Work Sets
10x255
8x275
6-8x 290 did 8

Bench Press Joker Sets
2x320 - just not feeling string today
8x265- 75% of my 1rm
8x265

Dumb-Bell Rows- Kroc style
***Each side
10x130lb
10x140
10x140

Side Lateral Flys/ Incline Reverse DB Flys- 15lb db
***Focus on slow reps
20/12
20/12
20/12

Notes- Another week with three bench sessions. Ill Incline bench the next and OHP/Slingshot the last of the week. Gave my shoulders a bit of a break today and frankly I wasn't feeling too good going in. Between my allergies and just feeling a bit run down I knew today would be tough and the 320 joker set proved it. Off program day tomorrow which means active recovery session- machine rows/pull downs and sprints on tap.
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 #39 on: August 14, 2016, 05:44:00 PM »
Hit your reps and some good extra volume. Good session, I find this program a bit hard on the shoulders as well, at least in the first couple weeks. Mixing out OHP when needed is smart IMO. Excellent work!
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Online Dave

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Re: John's Journal <insert catchy line here>
« Reply #40 on: August 14, 2016, 06:38:56 PM »

Good to see you survived the benching week.  Enjoy the 10 sets of 3  :panic:
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Offline Plateauplower

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Re: John's Journal <insert catchy line here>
« Reply #41 on: August 15, 2016, 05:49:42 PM »
Sweet. Take a break if you want. I won't be passing you yet  ;). Looks busy, enjoy your last few weeks of freedom. I'm sure it's rough juggling the workload from school with the kiddos.

Online Get-n-fit

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Re: John's Journal <insert catchy line here>
« Reply #42 on: August 16, 2016, 01:42:29 PM »
Great work John, Those EMOM's are nutz!  followed up with DLs...your backs better than mine
Lift light, until you can lift right
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Online ShawnJ

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Re: John's Journal <insert catchy line here>
« Reply #43 on: August 16, 2016, 02:08:31 PM »
Is it today you hit EMOM #2??? ;D
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Online John

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Re: John's Journal <insert catchy line here>
« Reply #44 on: August 16, 2016, 04:45:41 PM »
Is it today you hit EMOM #2??? ;D

Yes :flame:

Great work John, Those EMOM's are nutz!  followed up with DLs...your backs better than mine

Thanks Brad. Ya those EMOM are the worst part of this program. Good news is they are only done on week 2. Bad news the second EMOM day- today - is far worse than the first. Then more deadlifts :(

Sweet. Take a break if you want. I won't be passing you yet  ;). Looks busy, enjoy your last few weeks of freedom. I'm sure it's rough juggling the workload from school with the kiddos.

No break for me. Breaks are for pussies. The way I see it is Im not carrying an 80lb ruck through a sandbox. That would suck. I just have to waddle my fat ass under a barbell a few times a week.

Ya its going to ramp up now. Freedom is about gone but thats OK. I get to end the vacation with some training with a brother of the iron so its all good.


Good to see you survived the benching week.  Enjoy the 10 sets of 3  :panic:

In about an hour EMOM #2 gets started. Staying home for this one though,.

Hit your reps and some good extra volume. Good session, I find this program a bit hard on the shoulders as well, at least in the first couple weeks. Mixing out OHP when needed is smart IMO. Excellent work!

Trying to keep them shoulders healthy and I agree this program can beat them up. The inclines are great though. I'm not super strong on them yet though. OHP Ill never be strong with. I just don't care enough about the lift to focus on it.

Hit the Y last night for a fluff and stuff session of a crap ton of rows, pull downs and sprints. Ankle is bugging me today but I should be OK for tonights madness. Squats and Deads #2 in about an hour.
1 set, 1 rep, 1 pound at a time

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