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johnnyo_99
01-02-2009, 08:01 PM
2010 - Been a rough year so far. In January changed jobs and moved and new role in the company has been stressfull. Now its August and I've reawakened my training with more determination then ever. Work is going great and family life is great, throw in some training consistency and I'm set.

2010 Goals
Maintain weight in 198 class
Focus more on my bench press technique and strength.
Continue to work on fine tuning my squat training.

Current Raw Max
Squat - 400 (11/17/11)
Bench - 255 (11/17/11)
Deadlift - 500x2 (11/8/11)


Last updated - 11/18/11

Clayton James
01-02-2009, 08:23 PM
do not forget to work out your front delts, and your triceps so that your bench will go up faster.

johnnyo_99
01-03-2009, 09:03 AM
do not forget to work out your front delts, and your triceps so that your bench will go up faster.

I will be doing shoulders/triceps/lats on both bench days. on ME days I will do a lower intensity. on DE i intend to do overhead press, JM press, and BB rows..

johnnyo_99
01-03-2009, 12:40 PM
So it begins...

Wide Stance Squat
135 x 8
135 + 55# Chain x 5
225 + 55 x 3 <----Briefs
265 + 55 x 2
275 + 55 x 2 x 2 sets
290 + 55 x 1
300 + 55 x 1
315 + 55 x 1 <----Knee wraps

Goodmorning (wide stance)
185 x 5
205 x 5
225 x 5

Band Pull-through
Light x 15 x 3 sets

Shrugs
228 x 8
245 x 8 x 4 sets

Ab-sling (feet to ceiling)
BW x 8
BW x 5 x 2 sets

Music of the Day
Killswitch Engage


Felt really weak, my holiday vacation and poor eating took its toll. Once I was through with the goodmornings I felt a lot better. My wife got one of those Magic Bullets (as seen on tv) and I made a protein shake with it, its fast and super easy to clean, I'd recommend it to anyone. :thumbup:

johnnyo_99
01-04-2009, 05:55 PM
Close Grip Bench
85 x 8
135 x 8 x 2 sets
155 x 4 x 2
175 x 2 x 2
185 x 1 x 2

DB Bench
60 x 8 x 3 sets

1 Arm DB Row
100 x 5 x 3 sets

DB Front Raise
25 x 8 x 3 sets

Dips
BW + 13lb Chain x 5

Music
Static-X

Wow, was tired but today's workout was much better than yesterday. Thats the most effort I've put into a bench workout in a long time! I only did one set of dips, I was tore up and couldn't do anymore.

johnnyo_99
01-06-2009, 08:45 PM
12" Box Squat
Warmup
135 + 55 Chain x 8
185 + 55 Chain x 3 x 6 sets

Reverse Hyper
20 x 10 x 2 sets
40 x 10
70 x 10 x 2

Face Pull
Light Band x 15 x 3 sets

Shrug
225 x 8 x 3 sets

Music of the Day
Machinemade God

Lower back was really sore after box squats so i took it easy with the rest. First time to use my reverse hyper and was testing out how much weight I can use. I'm in love with the RH.

NJPWRLFTR
01-06-2009, 08:56 PM
Good Session Bro.

johnnyo_99
01-07-2009, 08:29 PM
Bench 50% 1RM
Warmup
105 + 30 Chain x 2 x 12 sets <--- moved really fast!

JM Press
65 x 10
85 x 10 x 2 sets

BB Row
135 x 8
155 x 8
175 x 5 x 2 sets <---- PR

Tate Press
20 x 10 x 3 sets

Hammer Curl
25 x 10 x 3 sets

Music of the day
Machinemade God

Felt good, shoulders are really sore. I don't have the greatest variety in dumbbells, they're pro-style so I have to unscrew them to change the weight, pain in the ass.

My post workout shake consisted of:
Frozen Banana
Frozen strawberry
Chocolate protein powder
creatine
Flax seed oil
Milk
Andes Mint (secret ingredient!)

Damn it was good.

NJPWRLFTR
01-07-2009, 08:44 PM
Bench 50% 1RM
Warmup
105 + 30 Chain x 2 x 12 sets <--- moved really fast!

JM Press
65 x 10
85 x 10 x 2 sets

BB Row
135 x 8
155 x 8
175 x 5 x 2 sets <---- PR

Tate Press
20 x 10 x 3 sets

Hammer Curl
25 x 10 x 3 sets

Music of the day
Machinemade God

Felt good, shoulders are really sore. I don't have the greatest variety in dumbbells, they're pro-style so I have to unscrew them to change the weight, pain in the ass.

My post workout shake consisted of:
Frozen Banana
Frozen strawberry
Chocolate protein powder
creatine
Flax seed oil
Milk
Andes Mint (secret ingredient!)

Damn it was good.

Nice DE session man,how do you like them tate presses for your triceps?

damn,thats sounds like a awsome PWO shake!

johnnyo_99
01-07-2009, 09:34 PM
actually my first time to do tate presses, didn't hurt my elbows as much as i thought they would. i did use a low weight however.

johnnyo_99
01-10-2009, 08:37 AM
Narrow Stance ATF Squat
Warmup
175 x 5 (belt and wrist wraps)
205 x 5
225 x 3
250 x 3
275 x 2
300 x 1
315 x 1 (knee wraps)

2" Deficit Deadlifts (Light Reverse Band)
225 x 3 x 2 sets
315 x 5 x 2
365 x 3 x 2

Reverse Hyper
50 x 10
70 x 10
90 x 10 x 2 sets

Ab-sling (feet to ceiling)
BW x 5

Ran out of time and couldn't finish ab-sling sets. Heading to IHOP to get my eat on :evillaugh:

Pete22
01-10-2009, 09:00 AM
Nice squatting. How's that reverse hyper working out for you?

ZenMonkey
01-10-2009, 12:29 PM
Awesome lifting bro! So do you train ATG squat and traditional wide PL squat? Whats you DL stance?

johnnyo_99
01-10-2009, 02:47 PM
Nice squatting. How's that reverse hyper working out for you?


thanks man, Reverse hyper is working great and i love using it. my garage gym is coming together nicely now :ninja:

johnnyo_99
01-10-2009, 02:56 PM
Awesome lifting bro! So do you train ATG squat and traditional wide PL squat? Whats you DL stance?

i mostly train wide stance for squats. on occasion i do ATG do hit my quads a little harder. my DL stance has always been conventional, don't think i'll make the switch to sumo for a while, need to get my hips stronger first.

johnnyo_99
01-10-2009, 04:03 PM
Just a quick shot of my garage gym and my homemade reverse hyper in action. works pretty good considering it only cost me $60. Still waiting on my after christmas presents to be delivered from elitefts, bands, new belt and foam roller!

http://farm4.static.flickr.com/3434/3186258956_1dcb8696ce.jpg

NJPWRLFTR
01-10-2009, 04:28 PM
Nice,what kind of rack is that?

johnnyo_99
01-10-2009, 07:16 PM
Nice,what kind of rack is that?

got it from www.newyorkbarbells.com

AlMohr
01-11-2009, 03:34 PM
Good set up! Thats a good idea on the reverse hyper, but is enough padding? The real pad cuts into me bad enough, but that looks a tad more brutal lol

johnnyo_99
01-11-2009, 06:58 PM
Good set up! Thats a good idea on the reverse hyper, but is enough padding? The real pad cuts into me bad enough, but that looks a tad more brutal lol

i put some foam pipe insulation on the edge and it took all the pain away, then throw some towels on it so I don't get splinters and i'm in business. my next project is to get some foam and vinyl and make a nice cushion for the top.

johnnyo_99
01-11-2009, 07:06 PM
Comp Grip Bench
Warmup
95 + 40 Chain x 5
135 + Chain x 3 x 2 sets
145 + Chain x 2 x 2
155 + Chain x 1
165 + Chain x 1
170 + Chain x 1
135 + Chain x 3 x 2

DB Bench
60 x 8 x 3 sets

OH Press
85 x 5 x 2 sets
85 x 8

DB Raise
20 x 8 x 2 sets

Dips
BW + 13lb Chain x 5 x 3 sets

Kickbacks
25 x 8 x 2 sets

Pullups
3 x 3

Swiss ball crunch (w/ DB at head)
25lb x 10
25 x 20
60 x 10

Didn't feel tired after todays session. If I had more time I would switch my dumbbells around so that I have more weight on certain lifts.

johnnyo_99
01-14-2009, 07:36 AM
12" Box Squat (55% 1RM)
Warmup
135 + 55 Chain x 3 x 2 sets
205 + 55 Chain x 2 x 8

Stiff leg deadlift
135 x 8
225 x 8 x 2 sets

Reverse Hyper
70 x 10
90 x 10
100 x 10

Ab-sling, feet to ceiling
BW x 5 x 3 sets

Cards
01-14-2009, 10:32 AM
nice workouts man, looking good. i'm curious, why do you add a belt so early on squats? just personal preference?

johnnyo_99
01-14-2009, 10:58 AM
nice workouts man, looking good. i'm curious, why do you add a belt so early on squats? just personal preference?

Thanks! I guess its more personal preference. I don't use it in my warmup, only my work sets. I don't mention it but I also usually always wear a loose fitting squat suit with the straps down for my works sets too. I practice my breathing technique with the belt on every rep. I want it to be second nature when I strap big weights on my back.

johnnyo_99
01-15-2009, 08:01 AM
Bench, 3 Grips (50% 1RM)
warmup
95 + 30 Chain x 3
105 + Chain x 3 x 8 sets

2 Board Bench
125 + Chain x 3
145 + Chain x 2 x 3 sets

JM Press
95 x 8 x 3 sets

DB Seated Press
25 x 8 x 3 sets

DB Row
100 x 8

Pullup
BW x 3 x 2

Music of the day
Slipknot


I'm stoked today, I signed up for the USPF Texas Championships for March 21st. Going to be my first full powerlifting meet. My lifting buddies in OK are going to come down and enter the meet as well and help me out. I can't wait, going to order my new Inzer Hardcore today! :strong:

Pete22
01-15-2009, 08:15 AM
That's awesome news about your first meet! I was nervous as hell for my first one this past June. Having friends there for support definitely helps though and makes the experience a bit less nerve-racking. Watch your training take off now as you have that meet to strive for.

johnnyo_99
01-15-2009, 08:51 AM
That's awesome news about your first meet! I was nervous as hell for my first one this past June. Having friends there for support definitely helps though and makes the experience a bit less nerve-racking. Watch your training take off now as you have that meet to strive for.

I'm nervous sitting here thinking about it. Your right, its amazing how much more focused I am on my training. I'm setting an easy target for myself, 1000lb total. Last thing I want is to push myself to hard and bomb.

Pete22
01-15-2009, 09:35 AM
I would set your openers nice and easy, probably almost like a last warm-up or something. After you get that first attempt down, your confidence will grow and you'll be a lot less nervous. Then go for broke on your 3rd attempts.

AlMohr
01-16-2009, 06:58 PM
Thats very exciting, the first meet is always memorable. Since you live in dallas you should go down to bad attitude, its one of the best pl gyms in texas with great people. Some of them are probably going to compete in this meet

Lones Green
01-17-2009, 12:25 PM
Give me a call this week and we'll set you up and take a look at your form!

johnnyo_99
01-17-2009, 02:37 PM
Give me a call this week and we'll set you up and take a look at your form!

Look forward to the help, not sure which days I'll be at the gym but I'll call either tomorrow night when I get into town or sometime Monday to let you know.

johnnyo_99
01-17-2009, 02:46 PM
Squat + 55lb Chain
Warmup
135 + Chain x 5
225 + Chain x 3 x 2 sets
275 + Chain x 2 <---Suit Bottoms
285 + Chain x 2
305 + Chain x 1
325 + Chain x Miss

Dimmel Deads
135 x 8 x 2 sets
185 x 8 x 2
225 x 8 x 2

Band GM
Average x 20 x 3 sets

Hangman Abs
BW x 20

Music of the day
Killswitch Engage

So my squat was off today, just to wore out, got greedy and tried too high of a weight. Discouraging but it was just last week I nailed 315 with chain. Although this week I have moved a lot of weight and stopping at 305 isn't to shabby for me. I have to remind myself, last year at this time I didn't know what a squat was...:tuttut:

gotta get packed, have a week long business trip to knoxville...

johnnyo_99
01-18-2009, 11:11 AM
DB Bench
60 x 8 x 3 sets

Pullup
BW x 3 x 3

DB Front Raise
20 x 8 x 2 sets

Not time to train today did what I could, gotta run to the airport.

ZenMonkey
01-18-2009, 08:10 PM
Dude, those squats are sick. I have a couple of tires if you want to do some flipping

johnnyo_99
01-18-2009, 08:13 PM
Dude, those squats are sick. I have a couple of tires if you want to do some flipping

I'm down for that, I'll get back with you and we'll meet up one saturday.

Darracq
01-19-2009, 08:42 AM
Good work going on man.

-JM-
01-19-2009, 08:58 AM
Music of the day
Killswitch Engage

Nice! Works everytime.

Great sessions Johnnyo!

ZenMonkey
01-19-2009, 02:00 PM
I'm down for that, I'll get back with you and we'll meet up one saturday.

Cool, Ive got a 675 and a 250. Ive only flipped the 675 a few times... effer is hard to handle (for me)

johnnyo_99
01-19-2009, 07:15 PM
Front Squat
95 x 8
115 x 8
135 x 8 x 3

Wide Stance GM
135 x 8 x 3 sets

BB Rows
135 x 8 x 2 sets

Was at the "Rush" in Knoxville today and it reinforces why i have my garage gym. ****ers curling in BOTH squat racks, I finally got a rack and did some front squats. Was with my boss and he was in a hurry so didn't have much time...anyway I did what I could...probably good that i deload a little this week.

johnnyo_99
01-19-2009, 07:20 PM
Good work going on man.

Thanks!


Nice! Works everytime.

Great sessions Johnnyo!

and thanks!


Cool, Ive got a 675 and a 250. Ive only flipped the 675 a few times... effer is hard to handle (for me)

I'll handle that beast! You got a sled too?

ZenMonkey
01-19-2009, 09:24 PM
No sled. Ive been thinking about making one though.

johnnyo_99
01-24-2009, 05:37 PM
Squat
135 x 8 x 2 sets
185 + Light Band x 2
225 + Light Band x 2 x 6 sets

Conventional Deadlift
225 x 5
275 x 5
275 + 55 Chain x 3 x 2 sets
315 + 55 Chain x 3 x 2 sets

Dimmel DL
225 x 8 x 3 sets

Ab Sling
BW x 5 x 3 sets

Music of the Day
Lamb of God

So today was a very light ME day so i've labeled it a deload day. My Inzer Phenom arrived and will be doing my first ever shirt work tomorrow. Really looking forward to it and my wife is going to help me with it, she's the best! I've also decided to cut down to 198 for my meet in March, that weight is a better fit for me at this point. I'm hoping to figure out this bench shirt before then, if not then i'll just bench raw.

Pete22
01-24-2009, 06:14 PM
Good luck with the shirt, let me know how that Phenom works out for you. What size did you get?

johnnyo_99
01-24-2009, 07:23 PM
Good luck with the shirt, let me know how that Phenom works out for you. What size did you get?

got a 52, which is sized bigger since its my first. had my wife put it on me for the first time. don't think i had it seated all the way into my armpit. we'll give it a whirl tomorrow and see what happens. I can't imagine getting the bar to my chest, bench shirts are crazy

johnnyo_99
01-25-2009, 03:41 PM
Bench
Bar x 8
95 x 5 x 2 sets
115 x 5
135 x 5
145 x 5
3 Board
165 x 5
185 x 3
195 x 1
2 Board
195 x 1
205 x 1
215 x 1

Dip
BW x 10
BW + 13lb Chain x 5 x 2 sets
BW + 28lb Chain x 4

DB Front Raise
20 x 8 x 2 sets

Chinup
BW x 5 x 3 sets

DB Row
60 x 10
60 x 15 x 2 sets

Music of the Day
Mnemic

Didn't get to try my shirt out...wife was to busy with baby. So i did some board presses and worked up to a good weight. I focused on my technique but its hard by myself.

Update
Came back later and had my wife get my shirt on me. Just to get a feel for this thing I loaded 185 and did a 3 board press. THIS THING IS NUTS! I have a whole new respect for equiped benchers.

Pete22
01-26-2009, 08:36 AM
Bench
THIS THING IS NUTS! I have a whole new respect for equiped benchers.

Yeah, feeling like your head is going to explode is definitely a different feeling.

johnnyo_99
01-28-2009, 08:02 AM
12" Box Squat w/Bands
Bar x 8
135 x 8 x 2
135 + Light x 3 x 2
185 + Light x 2 x 10

Reverse Hyper
90 x 10
110 x 5
130 x 10 x 2

Thats it for tonight, got a sick baby I gotta go help momma take care of. I am still pretty sore from the weekend.

AlMohr
01-28-2009, 02:23 PM
Bench
Bar x 8
95 x 5 x 2 sets
115 x 5
135 x 5
145 x 5
3 Board
165 x 5
185 x 3
195 x 1
2 Board
195 x 1
205 x 1
215 x 1

Dip
BW x 10
BW + 13lb Chain x 5 x 2 sets
BW + 28lb Chain x 4

DB Front Raise
20 x 8 x 2 sets

Chinup
BW x 5 x 3 sets

DB Row
60 x 10
60 x 15 x 2 sets

Music of the Day
Mnemic

Didn't get to try my shirt out...wife was to busy with baby. So i did some board presses and worked up to a good weight. I focused on my technique but its hard by myself.

Update
Came back later and had my wife get my shirt on me. Just to get a feel for this thing I loaded 185 and did a 3 board press. THIS THING IS NUTS! I have a whole new respect for equiped benchers.

Nice, I bet your wife was thrilled about the shirt, lol

johnnyo_99
01-29-2009, 07:32 AM
Bench w/Doubled Micro-Mini's
warmup
120 x 5
120 + Micro x 2 x 2 sets
120 + Micro x 3 x 6

DB Press
25 x 8 x 2 sets

JM Press
95 x 8 x 3 sets

BB Row
135 x 8 x 3 sets

johnnyo_99
01-29-2009, 07:33 AM
Nice, I bet your wife was thrilled about the shirt, lol

she really impressed me with her ability to get the shirt on me...however I better not piss her off or she won't take it off!

johnnyo_99
01-31-2009, 08:31 PM
Band Squat
Bar x 8
135 x 8 x 2 sets
135 + Light x 5 x 2
185 + Light x 3
215 + Light x 2
225 + Light x 2
245 + Light x 2
265 + Light x 1
275 + Light x 1 <---PR
295 + Light x 1 <---Suit Bottom
315 + Light x 1
325 + Light x 1 <---PR

Deadlift - 3 1/2" Deficit
135 x8
185 + 55 Chain x 5
225 + 55 Chain x 5
315 + 55 Chain x 3
365 + 55 Chain x 1
365 + 110 Chain x 1 <---PR

Felt good today, rocked my squats and deficit deadlifts are the ****. I made a video of today's workout, i'm open to your feedback - good or bad.


http://www.youtube.com/watch?v=39_DmngCWNs

Pete22
02-01-2009, 07:49 AM
Very nice man, form looks great on both squats and deads :thumbup:. The only thing I noticed was that it looked like the band slacked a bit when you were in the hole, it's personal preference, but try choking it under the rack and a DB and see if that doesn't give you tension throughout the whole lift.

I'm jealous of that chain though, it's time for me to splurge and get a decent amount of 5/8".

johnnyo_99
02-01-2009, 08:26 AM
Very nice man, form looks great on both squats and deads :thumbup:. The only thing I noticed was that it looked like the band slacked a bit when you were in the hole, it's personal preference, but try choking it under the rack and a DB and see if that doesn't give you tension throughout the whole lift.

I'm jealous of that chain though, it's time for me to splurge and get a decent amount of 5/8".

thanks, i noticed that too about my bands. I'll choke them for next time. the chain i've got is actually 1/2". I did the math and you get more lb/$ for the 1/2".

i've got one nagging problem with my squats, my right leg always caves in a little bit, i try to focus on pushing my knees out through the lift to correct it.

ZenMonkey
02-01-2009, 09:05 AM
awesome work man! When I began doing deficits my DL#s flew up as Im sure yours will. Squats look great too!

You need a 700lb tire?

johnnyo_99
02-01-2009, 02:34 PM
Bench
75 + 40lb Chain x 5
95 + Chain x 5
3 Board
135 + Chain x 3
155 + Chain x 1 <---Shirt
185 + Chain x 1
205 + Chain x 1
2 Board
225 + Chain x 1

No Boards
155 + Chain x 1 <---Shirt off
155 + Chain x 1
153 x 8 x 2 sets

BB Row
135 x8 x 2 sets

Kickback
35 x 8 x 3

DB Row
80 x 8

Done. Second time in bench shirt and felt real confident in it. I worked up to a 2 board with about 265 up top. I forgot to move the safety pins lower and ended up doing a pin press, suprised myself that I got the weight up. I called it good after that, will do some more work next week.

gotta give it up to my great wife, she got my shirt on and helped me with lift offs and the boards. after my work out she made a me a huge 4 egg omelette with olives, onions, ham, cheese!! :burger:

http://www.youtube.com/watch?v=hIcd7fXkKAo&feature=channel_page

johnnyo_99
02-01-2009, 02:35 PM
awesome work man! When I began doing deficits my DL#s flew up as Im sure yours will. Squats look great too!

You need a 700lb tire?

i really don't have a place to put a tire and 700lbs i think is to much for me at this point. a 400lb tire would be a good size for me

johnnyo_99
02-03-2009, 05:56 PM
Squat
135 x 8 x 2 sets
205 x 6 x 2

Goodmorning
135 x 8 x 2

Romanian DL
135 x 8 x 2

Supported Row
50 x 8 x 3

Ab Crunch
35lb x 8 x 2
40 x 8

45 Degree Raise
40lb x 8 x 2

In Kentucky this week, found a descent gym to lift at. The gym actually has a Powerlifting team so the equipment was good. Taking it easy today and tomorrow.

johnnyo_99
02-07-2009, 09:38 PM
Squat, Light Band
135 + Light x 6 x 2
185 + Light x 3 x 2
205 + Light x 3
205 + Light x 2
225 + Light x 2 x 2
265 + Light x 1 x 3

Reverse Hyper
140 x 10
180 x 10 x 2

Band Ab Pulldown
Average x 15 x 3

Pete22
02-08-2009, 07:47 AM
Your wife sounds very supportive of all this, that's awesome. Does she train at all? Btw, those deficit deads are looking great man, you smoked that last set.

johnnyo_99
02-09-2009, 08:26 AM
Bench
95 x 5 x 2 sets
135 x 5 x 3
155 x 2
175 x 1
185 x 1 x 2
205 x 1
2 Board w/Shirt
205 x 1
225 x 1
1 Board w/Shirt
225 x 1

DB Row
80 x 8 x 3 sets

Spent all my time focusing on form. I let the shirt beat me today, i struggled getting the touch on the 1 Board. However once I did, the weight shot up. At this point i just want to find a weight that I can touch with and press at the meet, its looking like I could do 225 and get a good lift.

johnnyo_99
02-09-2009, 08:28 AM
Your wife sounds very supportive of all this, that's awesome. Does she train at all? Btw, those deficit deads are looking great man, you smoked that last set.

she's great, and no she doesn't train. I've gotten her in the garage a couple of times but its just not her thing to workout.

johnnyo_99
02-09-2009, 12:00 PM
Cardio
15 min

Tri Pulldowns
60 x 8 x 3 sets

Tate Press
25 x 8 x 3 sets

Hammer Curl
35 x 8 x 3 sets

DB Press
25 x 8 x 3 sets

This is the start of including some cardio and more bench assistance work into my routine. I really need to get my triceps and lats more invovled with my bench. The cardio will help drop a few pounds over the next month so I can compete in the 198 class.

johnnyo_99
02-12-2009, 08:21 AM
Cardio
13 min

Standing Pulldown Abs
70 x 10
80 x 10 x 2

Prone Bridge
10sec x 2

Bench, Doubled Micro
95 x 8
115 + micro x 3 x 2
135 + micro x 3 x 8

BB Row
145 x 8 x 3

DB Bench
60 x 8 x 3

Music of the Day
Amon Anarth

Done, did my cardio and abs at our work gym.

johnnyo_99
02-14-2009, 06:22 PM
Bench
Warmup
135 x 5 x 2
145 x 3 x 2
185 x 2 x 2
4 Board
205 x 3 <---Phenom On
2 Board
225 x 3
245 x 1
265 x 1
275 x Miss

DB Press
60 x 8 x 3

Chest supported Row
160 x 8 x 3

Pin Press
135 x 8 x 3
135 + Dbl Mini x 5

Metroflex opened a new gym in Plano, I made the trip over and met up with some other powerlifters. They helped me out a lot! I'm going to fit this into my schedule and meet up with these guys periodically to help me with my bench workouts. I'm feeling very confident in the Phenom and feel I could hit 275 if I get my lockout strength higher.

johnnyo_99
02-25-2009, 06:43 PM
2/15
Raw Squats
135 x 5 x 3
225 x 5 x 2
255 x 3
275 x 2
305 x 1

GM
135 x 8
185 x 5 x 3

RDL
185 x 5
185 x 8

2/17
Should rehab work

2/18
Box Squat
185+80 chain x 2 x 8

Reverse Hyper
90 x 5
180 x 10 x 2

2/21
Bench, close grip
95 x 8
95+dbl Micro x 8
95+dbl Micro x 5
95+dbl Micro x 5

Rack Lockouts
95 x 5
135 x 3 x 2
115 x 5 x 4

JM Press
105 x 5
105 x 8
105 x 6

Kickbacks
35 x 8 x 2

BB Row
135 x 6 x 3

DB Row
80 x 8

2/22
Raw Box Squat
135 x 3 x 3
135+light band x 3 x 5
185+80 chain x 2 x 3
205+80 chain x 2 x 2
205+80 chain x 2
205+80 chain x 1
205+80 chain x 2

Deadlift
185 x 1 x 2
225 x 5
315 x 3 x 3
315 x 5

Pull throughs
Light band x 15 x 3

whew...has been really busy around here and haven't had time to post my log...i've sort of made the past week a deload. this week I'll ramp it up then next weekend I'll practice my openers and get ready for my meet on March 21.

johnnyo_99
02-25-2009, 07:09 PM
Work Gym
Cardio
10 min

Hammer Curl
35 x 8 x 3

Ab Pulldown
80 x 10 x 3

Tricep Extensions
60 x 8 x 3

Garage Gym
Pullups
1x5
1x4
1x5

Bench
95x8
115x8
135x8
155x5x3

BB Row
135x6
155x6
165x7
165x8

Dips
BW+25 x 6 x 3

AlMohr
02-26-2009, 02:04 PM
Nice and consistent

johnnyo_99
02-26-2009, 08:28 PM
Squat + 80lb Chain
135+Chain x 6
165+Chain x 5
185+Chain x 3
225+Chain x 2
225+Chain x 2 <---Suit bottoms
265+Chain x 1
285+Chain x 1
225+Chain x 2

Rack Pull, knee level
285 x 3 x 2
315 x 3
355 x 3
385 x 2
405 x 1

got my new belt in from elite, god it was stiff. I got a late start last night and was pretty tired but the workout felt great. I had a lot of strength left and made a decision to stop short and not push it to hard.

Pete22
02-27-2009, 07:51 AM
Which belt did you get? 10mm or 13mm?

johnnyo_99
02-27-2009, 12:48 PM
Which belt did you get? 10mm or 13mm?

10mm

johnnyo_99
02-27-2009, 12:53 PM
Work Gym
Stretching and Foam Roller
20 min

Hammer Curl
45 x 8 x 3

Standing Ab Pulldown
3 sets of 10

I've been doing this type of routine ever so often at work and just haven't posted it. The foam roller seems to really help, tomorrow I'll be meeting/training with some powerlifters I've met on WBB who live nearby. We'll see how that goes.

johnnyo_99
02-28-2009, 02:40 PM
Pull aparts
Mini x 10 x3

Face Pull
3 sets of 8

Close Grip Bench
95x5
153x8x2
185x5
205x3

Shirt Bench, Comp Grip
225x1 <---2bd
245x1 <---1bd
275x1 <---sloppy but good (PR)
225x1
250x1

Floor DB Press with Bands
Mini+30 x 10
Strong+30 x 10 x 2

Suspended Pushup
BW x 8 x 2
BW+25 x 5
BW against strong band x 5

Tricep extensions
3 sets of 10

EZ bar curls
3 sets of 10

best workout i've had in a while. met up with some guys i had met on WBB, trained in his garage and learned a ton about my shirt. i found that i can touch with 225 and lockout 275. problem is i'm still very sloppy with my shirt, got a lot to learn, but i'll get there. with the help of these guys i should progress a littlle quicker now. :strong:

johnnyo_99
03-05-2009, 07:55 AM
Don't have my log with me for this entry. Did a very light session of goodmornings, zerchers, BB rows and pullups. Nothing heavy, this Saturday I'm going full gear to practice my openers for my meet on the 21st.

ZenMonkey
03-05-2009, 12:55 PM
Yo johnnyo! Nice PR! Whats your BW?

johnnyo_99
03-05-2009, 03:15 PM
Yo johnnyo! Nice PR! Whats your BW?

as of yesterday 201. Want to be 198 for the meet. After that its bulk time! :burger:

ZenMonkey
03-05-2009, 03:33 PM
Nice! Whats you height?

johnnyo_99
03-05-2009, 07:11 PM
Nice! Whats you height?

5'10"

johnnyo_99
03-07-2009, 08:29 PM
Squat
Warmup
Barx5
95x5
135x5
185x3
225x1
Full Gear
325x1 <---1st lift
405x1 <---2nd lift

3rd lift will be around 420

Bench
Warmup
Barx8
95x5
135x5
185x1
Full Gear
225x1 <---1st lift
250x1 <---2nd lift
270x1 <---3rd lift

Deadlift
Warmup
225x1
315x1
380x1
Full Gear
405x1 <---1st lift
455x1 <---2nd lift

3rd lift will be around 480

I'm set now, i feel extremely confident with my first two attempts for each lift. I have one goal for this meet, hit all 9 attempts. I'm making sure to do stuff that I can handle so that I have a good first experience. i'm feeling excited now, only two weeks to go.

Pete22
03-07-2009, 09:01 PM
Very nice man, especially those squats and deads. I think you got 500 in you to finish off the meet, but if 9 for 9 is your goal then stick to your plan!

johnnyo_99
03-08-2009, 02:09 PM
Very nice man, especially those squats and deads. I think you got 500 in you to finish off the meet, but if 9 for 9 is your goal then stick to your plan!

thanks. depends on how i feel, i want that 500 deadlift so bad. I can't wait for this next year of training, 500/300/500 here i come.

ZenMonkey
03-08-2009, 02:26 PM
Lookin good man! Whens the contest?

johnnyo_99
03-08-2009, 04:51 PM
Lookin good man! Whens the contest?

March 21st

ZenMonkey
03-08-2009, 07:50 PM
Where?

johnnyo_99
03-09-2009, 10:13 PM
Calf raise
135x10x5

Ab Sling, feet to ceiling
3 sets of 5

Goodmorning
135x5x2
175x5
185x3
205x3
225x3x2
225x1

Deadlift, quad micro bands
135x8
135x1
185x1
225x3
225x1
275x1

Band GM
3 sets of 10

Pullup, hammer grip
3 sets of 5

Band Pull Through
3 sets of 10

DB Row
80x10x3

Low back is pretty sore, leftovers from saturdays max efforts. i kept it pretty easy today. i quaded my micro bands for the deadlift, thanks to pete for the idea.

johnnyo_99
03-09-2009, 10:18 PM
Where?

Austin, USPF Texas State Championships being held at the Austin YMCA.

johnnyo_99
03-11-2009, 10:53 AM
Band Facepull
Lightx10x3

Band Tricep Pushdowns
Lightx10x3

Bench, 3 Grips, 40lb Chain
Ba rx8
95 x8
95+C x4
95+C x3x3
115+C x2x4

JM Press
95x10x3

Chain Curl
~30lb x8

Incline Bench
95x8x2

light and quick DE session, left elbow got to hurting a little bit. Speed was good on my bench.

Pete22
03-11-2009, 11:03 AM
Low back is pretty sore, leftovers from saturdays max efforts. i kept it pretty easy today. i quaded my micro bands for the deadlift, thanks to pete for the idea.

How'd you like those? Ice that elbow up!

johnnyo_99
03-11-2009, 12:00 PM
How'd you like those? Ice that elbow up!

the quad micros were just the right resistance for me, felt great. Put ice on the elbow last night, feels just fine today.

johnnyo_99
03-12-2009, 10:20 PM
Abs
50 reps

Band GM
Average band 30 reps

Box Squat, 13.5" w/80lb chain
barx8
95x5
135x5
135+C x3
185+C x2
225+C x1
225+C x2x7sets <--Suit bottoms

Deadlift, quad micro
135x5
225x3x2sets
275x3
315x1

Reverse Hyper
90x5
180x10
230x10

Shrug
225x10x3

Pullup
just a few

felt good, feel like i need to do more upper back work though, but don't know exactly what i should throw into my routine. i could have done some BB rows today but my low back was feeling sore again, what i need is a chest supported row machine...

on another note i blasted my box squats today, didn't realize it but thats the most weight i've done for speed sets and they felt light. i think i've got more in me overall, i just haven't realized it yet.

johnnyo_99
03-14-2009, 01:20 PM
Band pull-aparts
Mini -30 reps

Band press
Light - 30 reps

Bench, 160lb Chain
Warmup
135+C x 1 <--4 board
155+C x 1 <--2 Board
185+C x 1 <--1 Board, Phenom
225+C x 1 <--1 Board, Phenom

tricep pushdown
Light band x 30 reps

Hammer curl
25lb - 50 reps

Lat pulldown
100lb - 40 reps

Rear delts raise
25lb - 30 reps

didn't have my book to record my workout so my numbers might be a little off. lifted with Mike and the gang again today, feeling better about my benching every workout. this was the most weight i've held in my hands on bench ever, lifting with these guys is really going to help.

one week before my meet, getting excited.

johnnyo_99
03-22-2009, 08:19 AM
Weight - 198

I feel good about my first meet, got a total of 1107 after one year of training!

Squat
1. 325
2. 402 <--spotter picked weight up!!
3. 402
4. 424 miss

Bench
1. 225
2. 253
3. 270 miss

Deadlift
1. 402
2. 451
3. 501 miss

I ended up with four attempts on my squat. my second attempt one of the spotters picked the weight up off my back when there was no reason to do so. I had to do 402 over again, I then went for 424 but i was gassed and stalled half way. my bench was super easy, i locked out the 270 easy but i was red lighted because i rocked the weight down onto my chest. I've got 300 lb bench in me just have to figure this shirt out more. deadlift was fun, i went balls out on my 3rd attempt but didn't get the weight but 1 ft. off the ground. and that was it, got my 1100lb total for my first meet and had a good experience. :ninja:

http://farm4.static.flickr.com/3612/3387578547_d96b2625aa.jpg

Pete22
03-22-2009, 09:03 AM
Great job man! Sounds like you had a good experience and I'm sure you learned a few things. You're officially a powerlifter now. :cool:

slashkills
03-22-2009, 10:57 AM
Congrats Dude! Thats a good first meet. What happened with the spotter? why would he take it if he didnt need to?

johnnyo_99
03-22-2009, 12:18 PM
Great job man! Sounds like you had a good experience and I'm sure you learned a few things. You're officially a powerlifter now. :cool:

thanks! feels good to have a total under my belt.


Congrats Dude! Thats a good first meet. What happened with the spotter? why would he take it if he didnt need to?

It was a state meet so they had a bunch of highschool kids as spotters. I don't know why but this one kid just thought it wasn't moving fast enough and picked up his end! he could have hurt me pretty bad, one side of the bar just flew up and almost whirlwinded the bar around me. I was ticked, the guy running the meet allowed me to retake that attempt at the end of the round. the kid apologized to me later, haha.

johnnyo_99
03-26-2009, 02:07 PM
I'm about to go nuts, I've never wanted to get back into the gym and train as much as I do right now. That meet just got me fired up and ready to work even harder. I told myself to take a full week off so thats what i'm going to do. I'll be at it again on Monday...

I've also found another meet that is close to my hometown on may 2nd. I'm going to go ahead and enter. I'll make a few changes and see if I can't get a higher total this go around. After that I'll take a long break and dig in hard with my training. :strong:

Pete22
03-26-2009, 04:02 PM
Patience grasshopper, lol. I know exactly how you feel. That's good news about the meet in May, I bet your training will be focused like never before.

johnnyo_99
03-30-2009, 11:36 AM
Office Gym
Pulldowns
30 reps

Face pulls
40 reps

Ab Pulldowns
80 reps

Foam Roller
10 min

Garage
Pullups
3x5

Band Pull-ttru
Lt x 50 reps

Chain Suspended GM
135x6
225x3
275x3
295x3
315x1x2 sets

Reverse Grip BB Row
155x5x3 sets

SLDL
225x5
275x3
315x1x2 sets

Band Leg Curl
Light x 50 reps

Band GM
Lt+Avg x 30 reps

Music of the day
Devildriver

Killed it tonight, good workout. First time doing chain suspended GM's, don't know if i did them exactly right.

johnnyo_99
03-31-2009, 09:16 PM
Band Pull aparts
30 reps

Bench, 3 grips with 100lb Chain
95+C x 3
85+C x 3 x 8 sets

DB Press
60 x 11
60 x 11
60 x 8

JM Press
85 x 10 x 3 sets

Band Pushdowns
Light x 10 x 3 sets

Side Raises
20 x 10 x 2 sets

Music
Rage Against the Machine

Pete22
04-01-2009, 06:32 AM
Nice job on the GM's, how high off the ground did you suspend the bar?

johnnyo_99
04-01-2009, 07:45 AM
Nice job on the GM's, how high off the ground did you suspend the bar?

i'd guess at about 45" the bar is set right above my waistline.

johnnyo_99
04-02-2009, 09:11 PM
Pull throughs
30 reps

13.5" Box Squat, 110lb Chain
Bar+c x 5
95+c x 3
115+c x 3
135+c x 3
155+c x 3
155+c x 2 x 10 <--130lb Chain

Reverse Hyper
180 x 10
230 x 10
230 x 10

Deadlift
225 x 5
315 x 2
365 x 1
405 x 1

Music
Sevendust

johnnyo_99
04-05-2009, 09:09 AM
Rented an aerator for the lawn - took 60 mins, great GPP.

Bench, 2 Board, 80lb Chain
Warmup
135+C x 2
145+C x 3
155+C x 1 x 2
165+C x 1
175+C x 1

Floor Press
135 x 6
135+50lb C x 3 x 4 sets

OHP
95 x 3
115 x 5
125 x 3
135 x 3

Rolling DB Extension
30 x 8

Have had a minor sore throat, stuffy nose for a couple days...after i used the aerator on the lawn my throat was killing me. Did what i could with my workout.

johnnyo_99
04-06-2009, 09:58 PM
Nothing, went to the doctor today and managed to get myself a sinus infection. Been home from work blowing my nose all day.

Pete22
04-07-2009, 06:00 AM
Hope you feel better man, sinus infections are teh suck.

johnnyo_99
04-10-2009, 10:23 AM
Box Squat, 13.5", 110lb Chain, Raw
warmup
135+C x 3
165+C x 2 x 10 sets

Deadlift, quad micros
135 x 5
225 x 3 x 3
275 x 2
315 x 1 x 2

Music of the day
Deftones

Kept it real simple, just now getting over my sinus infection and felt good enough to workout without coughing. first day my nose has been clear...

johnnyo_99
04-11-2009, 08:49 PM
Bench
Bar x 20
135 x 5
185 x 3 x 2
225 x 1 <--2 Bd, Shirt On
275 x 1
300 x 1 <--1/2 Bd (PR)
315 x 1 <--1/2 Bd (PR)
225 x 3 <--2 Bd
275 x 3

Tricep Death (chest to 4 board)
135 x 20
135 x 15

DB Curl
15 x 50
15 x 20

Tricep Pushdowns
20 x 50

Used a loose Inzer Rage open back shirt today and nailed a couple PR's. Being sick all week allowed me to rest up and hit the weights hard. Did tricep death for the first time and it truly lives up to its name, I barely locked out the 20th rep of the first set, triceps were on fire afterward.

jbrin0tk
04-11-2009, 11:47 PM
Glad to hear you are over the sinus infection, man. I had one the week before Christmas and it was horrible. My left cheek and sinus cavity by my nose was [I]throbbing[I]. It took me out of commission for a few days, too. Good work after being sick. Keep it up.

Pete22
04-12-2009, 07:16 AM
Great job on the bench PRs, sounds like you're feeling better.

johnnyo_99
04-13-2009, 10:38 PM
Ab Pulldowns
50 reps

Goodmorning
135 x 5
225 x 3 x 2
245 x 3
265 x 2
275 x 1 x 3

SLDL
135 x 5
225 x 5
275 x 3
295 x 3
315 x 1

Chest Support Row
75 x 8 x 3
75 x 5

Face Pulls
80 x 10
100 x 10
120 x 10 x 2

On the road this week in Reno, NV. Trained at a 24Hr Fitness, teh suck.

johnnyo_99
04-13-2009, 10:40 PM
Glad to hear you are over the sinus infection, man. I had one the week before Christmas and it was horrible. My left cheek and sinus cavity by my nose was [I]throbbing[I]. It took me out of commission for a few days, too. Good work after being sick. Keep it up.

thanks bro, after that workout I thought i was going to puke. did NOT drink enough water all week!


Great job on the bench PRs, sounds like you're feeling better.

thanks!

johnnyo_99
04-14-2009, 10:29 PM
Bench
145 x 3 x 8 sets

Rolling DB Ext -ss- Tricep Pushdowns
25 x 8 -ss- 100 x 8
30 x 8 -ss- 100 x 8
30 x 8 -ss- 100 x 8

DB Bench
50 x 8 x 2 sets

Curls
30 reps

Another workout at 24hr Suck. Felt a twinge in my right shoulder so just took it easy.

johnnyo_99
04-16-2009, 09:14 PM
RB Box Squat
135 x 3
185 x 3
225 x 2 <--Add Light RB
315 x 2 x 6 <--Add suit bottoms

Walkouts
405
455
475

Pullups
BW x 5 x 3

Lower back is pretty trashed, did some quick speed squats and heavy walkouts. I need to do walkouts more often, need to get my brain to understand these higher weights.

Pete22
04-16-2009, 09:28 PM
need to get my brain to understand these higher weights.

Sometimes my brain says "heavy"... but my body says "I don't think so", lol.

johnnyo_99
04-18-2009, 08:33 AM
Raw Bench (Mini's + Chain = 230lb up top)
bar x 5
95 x 3 x 2
135 x 1 x 6

JM Press (with Mini Bands)
Bar + Band x 8 x 4

Lat Pulldowns
100 x 15 x 4

Suspended Pushups
BW x 15 x 2
BW x 20

Straight Bar Tricep Pushdowns
30 x 15
40 x 15
30 x 15

Curls
60 reps

Signed up for an AAU meet being held in Tulsa, OK on May 2nd. Figured since the meet is close I would attend and get some more meet experience under my belt. I know I can get a higher total compared to my first meet, I havne't had as much time to prep for this one so I'll be a little conservative. The main reason I'm going is to help out my old lifting partner, he is giong to attempt to break the AAU American record for the squat, currently set at 850 for the 275 class. He's deffinitly got it in him, he squatted 850 last year.

johnnyo_99
04-25-2009, 06:35 AM
Haven't posted my log this week, been visiting family in Kansas. Next week I travel for work then i've got my AAU meet next weekend. I hope it goes well as I wil be traveling the entire week before the meet. Not going to cut weight and will do light workouts next monday/tuesday, so I'll be in the 220 class for the meet. I'll post results after the meet.

Pete22
04-25-2009, 07:03 AM
Good luck to you and your buddy at the meet. Goin' for that 500lb pull again?

johnnyo_99
04-25-2009, 09:09 AM
Good luck to you and your buddy at the meet. Goin' for that 500lb pull again?

Thanks. Don't know yet, my second attempt will be around 470ish so we'll see how that pull goes.

johnnyo_99
05-06-2009, 10:55 AM
First the good news, got my 425lb squat last weekend...

Now the bad news...my last bench attempt I was going for 275lbs...I lost control of the weight and the spotters didn't catch it in time..the weight landed on my right eye and it fractured the orbital. Pretty gnarly stuff. I'm severely bruised with a lot of swelling...

fortunatly it could have been a lot worse, i can see out of both eyes just fine and i didn't not suffer a concussion. I'm on some great pain meds and recovery is coming along nicely....i've got an appointment with face doctor to determine if the injury will require surgury.

This is a huge wake up call, and I know it's a fluke thing but i've realized that I can't be getting injuries like this that could ultimatly affect my job and family...for now I'm going to take a break from serious lifting. I will continue to lift and build muscle but will not be so hard on myself. I'm also going to think hard about ever competing again, the thought of not being able to support my family because of powerlifting injuries is just too much. I'll continue to post on here when i can, but for now I'm taking a break to heal up...

Thanks to everyone who has following my log so far and I hope all of you keep up the hard work.

Lift big.

Pete22
06-03-2009, 07:52 PM
Wow man that's horrible, I just saw this and I was wondering where you've been. I'm glad it wasn't anything too serious and that your vision wasn't impaired because of this accident. I know this was scary, but I hope you can come back even stronger if powerlifting is something you really love and want to continue doing. Good luck man and God bless.

johnnyo_99
06-04-2009, 10:25 AM
thanks pete, i'm healed now and other than a couple scars I'm good as new. Modern medicine is amazing.

johnnyo_99
06-05-2009, 02:29 PM
took it easy this week to ease back in.

Mon - 6/1
HIT workout
Cardio, Abs, pushups, bench press machine, face pulls

Tues - 6/2
Pull ups - 3x3
Deadlift - 135x10, 225x10, 275x5, 275x5, 275x5
Band GM - 40 reps
Shrugs - 40 reps
DB Press - 40x10x3
Curls - 30 reps

Wed - 6/3
HIT workout
Cardio, weighted abs, pushdowns, lat pulldowns, DB snatch, Rolling tricep ext

Thur - 6/4
Front squat - 100x5x5 (being a pussy today)
Band Leg Curls - 75 reps
BB Row - 135x5x5

johnnyo_99
06-08-2009, 08:35 AM
Sat june 6
band pull aparts - 30 reps
Bench - Barx10, 95x10, 115x5, 115x5, 135x5, 175x2
Pushups - 30 reps
Light band DB Press - 35x8x3
light band pushdowns - 50 reps
straight bar curl - 50 reps

30 min workout, visited family for weekend.

Pete22
06-08-2009, 10:26 AM
Good to see you back at it bud.

johnnyo_99
06-09-2009, 07:14 AM
Session 1 - Office
Cardio - 2 min intervals
Ab Circuit - Pulldowns, Prone Bridge, Crunch

Session 2 - Garage
Deadlifts (raw) - 135x10, 225x5, 315x1, 365x1, 405x1, 405x1 (Raw PR)
Goodmornings - 135x5, 225x3, 225x4, 225x5
Shrugs - 225x8, 225x8, 225x10
SLDL - 185x5, 185x5
BB Rows - 135x5, 135x5, 135x5, 155x5, 175x5 (Rep PR)

johnnyo_99
06-10-2009, 10:12 AM
Shoulder Circuit - Straight bar front raise, band pull aparts, seated front press on ball, rear delt raise - 10x3 sets
Bench, straight weight fast - 95 x 8 x 5 sets
band push downs - 20x3 sets
straight bar curls - 20x3 sets

johnnyo_99
06-12-2009, 06:56 PM
Session 1 - Office
Cardio - 2 min intervals
Face Pulls, Lat pull downs, leg extensions - 3 sets 10 reps each

Session 2 - Garage
Box Squat - 135x5, 185x5, 205x5x3sets
GHR - bodyweight x 10 x 3 sets
Band pullthroughs - 2x10
Mowed the lawn - 30 min

johnnyo_99
06-13-2009, 04:03 PM
Bench - Barx10, 95x5, 135x5, 185x5, 205x3, 225x3 (PR)
Bench (4 bd w/light Bands) - 135x3x3
Incline DB Bench - 30x20, 40x20, 40x10
Incline Tate press, tricep pushdowns - 3 sets 10 reps each
Biceps - 60 reps

Texasmuscle
06-15-2009, 11:33 AM
good to see you have a log, hope to see you wednesday

johnnyo_99
06-15-2009, 12:33 PM
good to see you have a log, hope to see you wednesday

i can't make it during the week because of work, only saturdays.

johnnyo_99
06-15-2009, 09:30 PM
Session 1 (Office)
Ab curcuit - pulldowns, weighted crunch, prone bridge - 3 sets 10 reps
Lat pulldown - 3x10
Leg ext - 3x10

Session 2 (Garage)
Squat GM - 95x5, 135x5, 185x4, 205x3, 225x2, 245x1
Calves - 3x10
GHR - bodyweight 10x2
Shrugs - 225x10x4
1 arm DB Rows - 60x10x3

johnnyo_99
06-18-2009, 07:45 AM
Office
Foam Roller
Side delt raise -ss- rear delt raise -ss- tricep push downs - 3x10 each
Facepulls - 20 reps

Garage
OHP - 95x5, 95x5, 105x5, 115x5
JM Press - 95x8, 95x6, 95x8
Bench, fast - 135x3x9, 20 sec rest/set
Biceps - 60 reps

johnnyo_99
06-18-2009, 11:49 AM
Office
Ab Pulldowns - 80x10x3
Lat Pulldowns - 150x10x3
Ghetto GHR - bodyweightx10x2, 5x1
Calf Raises - 20 reps
Foam Roller - Hamstrings only

Garage
Squats, raw - 135x5, 225x3x6 sets
Seated GM - 95x6, 115x5
Rack Pulls - 225x3, 275x5, 315x5
Dimel DL - 135x10, 135x12

johnnyo_99
06-20-2009, 07:00 PM
Bench - barx10, 95x5, 135x5, 185x3, 205x3, 225x1 , 235x1 (PR), 185x3(pause), 205x2(pause)
Incline Bench - 135x5x3 sets
DB Bench - 50x17, 30x3, 40x18, 30x2, 30x20
Triceps - 60 reps
Biceps - 60 reps

Bench form is way off and need to work on raw strength bad. felt weak for most of the workout, garage was blazing hot and probably lost 5 lbs water weight.

johnnyo_99
06-23-2009, 08:10 AM
Deadlift- 135x10, 225x5, 225x5
Lat Pulldown- 20 reps
Ghetto GHR - 20 reps

I've got a sick infant, was to worn out to really do anything tonight...heading to houston for the next couple of days as well. hope the hotel has some weights.

johnnyo_99
06-24-2009, 10:41 PM
Bench - 95x8x6 - (focus on technique and isolating pecs)
Lat pulldowns - 40 reps
DB Rear delt raise - 20 reps
DB Bench - 15x2 sets

drove home from houston today, did what i felt like doing. going to bed now. been a ****ty week for training...:tuttut:

johnnyo_99
06-25-2009, 02:16 PM
DB Rear Delt Raise - 10x3
DB Side Delt Raise - 10x3
Face pulls - 10x3
Biceps - 40 reps
Triceps - 50 reps

johnnyo_99
06-26-2009, 10:11 PM
Office
Weighted Abs - 10 sets 10 reps
Ghetto GHR - 10x3
Leg ext - 10x3

Garage
Raw Squats - 95x8, 135x5, 225x3, 255x3, 285x2, 305x2x3
Deadlifts - 135x5, 225x5, 315x1, 405x1, 425x1
1 arm DB row - 60x20x2

johnnyo_99
06-28-2009, 07:05 AM
Bench (raw) - Barx10, 135x5, 155x5, 185x3, 205x2 - drop pause sets - 155x3x3, 155x5x2
DB Press - 60x13, 60x10x2
DB Fly - 40 reps
Dips - BWx7, BWx5
Lat Pulldowns - 10x3
Band pushdowns - 20x3
Biceps - 10x4

johnnyo_99
06-29-2009, 09:37 PM
Hangman abs - 70 reps
GM w/light bands - barx10, 95x3, 115x3, 135x3, 155x3, 175x3, 200x3
ghetto ghr - 3x10 rep
light band leg curl - 3x20 rep
BB row - 155x3x5 rep
shrugs w/towel wrapped on bar - 185x10x4 , 185x15x1

johnnyo_99
07-01-2009, 07:39 AM
Face Pulls -ss- bar front raise -ss- pull-aparts -ss- seated DB press -ss- rear dealt raise - 3 sets 10 rep
Incline Bench - 95x5, 105x5x5
Rolling tricep ext - 10 rep
band pushdowns - 60 reps
straight bar curls - 50 reps

another long day, didn't get in everything i wanted to...really need a training partner...

johnnyo_99
07-02-2009, 07:07 AM
DB Flat bench - 50x10, 50x10
DB Incline - 40x10, 40x10, 40x15, 40x15, 40x15
Lat Pulldowns - 40 reps
H-rolls - 30 reps

johnnyo_99
07-03-2009, 05:08 PM
Squats (raw) - barx10, 135x10, 225x3, 225x3, 275x2, 300x2, 225x5
Reverse Hyper - 90x10x3
band pull-throughs - 30 reps
Abs - 50 reps

johnnyo_99
07-05-2009, 08:58 AM
Bench (raw) - barx20, 95x5, 135x5, 185x3, 205x2, 185x3x3
Incline Bench - 115x5, 135x5x4
Incline DB - 40x10, 45x10, 45x10
JM Press - 30 reps
Tricep pushdown -30 reps
Incline bench curl - 40 reps
straight bar curl - 20 reps

had a good 4th, family visited, grilled some huge ribeye's, chicken, weiners, zucchini, and eggplant. My second workout was grilling in the heat and eating a ton of food. :thumbup:

johnnyo_99
07-06-2009, 05:35 PM
GM - 135x5, 225x3x3, 275x2, 225x3x3
GHR - BWx5, BWx10x3
SLDL - 225x10x3
Shrugs - 225x10x3
Leg ext -10 reps
Zerchers - 135x5, 185x3, 225x3, 275x1 (sloppy)
Abs - 60 reps
Blast strap rev row - 20 reps bw
Lat pulldown - 20 reps

glute ham raise felt good, the real GHR is much better than my ghetto version, lower back got a good work out. Stuck with reps of 3 on GM.

johnnyo_99
07-08-2009, 07:12 AM
Seated chain-suspended military press - barx5, 95x8, 115x5, 135x1, 115x4
Flat DB Bench - 55x10x4
Chest supported DB Row - 55x10x3
Scarecrows - 30 reps
Tricep rope -ss- tricep rollbacks - 3 sets 10 reps
straight bar curl - 40 reps

johnnyo_99
07-11-2009, 07:08 AM
Squats (raw) - Barx10, 135x8, 185x5, 225x3, 275x2, 315x1
Pullups - 3,5

No time to finish, wife got home from camp.

johnnyo_99
07-11-2009, 08:13 AM
Mowed Lawn - 30 min
Box Squat w/choked lights - 185x3x6 sets
towel shrugs - 225x10x3
Lunge - Barx10x2
Band pull-throughs - 30 reps
Hangman abs - 30 reps
weighted abs - 90x10x2

johnnyo_99
07-11-2009, 03:48 PM
band pull aparts - 30 reps
Bench (raw) - Barx20, 135x8, 155x5, 175x3, 185x3, 215x1 ADD doubled micros 135x3x5 sets
Plate raise - 50 reps
Blast strap push ups - bwx10x2, 12#chainx10, 24#chainx7, x3
DB floor press w/light bands - 20x15, 25x10, 30x10
band pushdowns - 100 reps
incline tate press 20x10x2 sets
Low cable rows - 120x15x3 sets
curls - 50 reps

105 degrees in the garage today. my homemade blast straps are working really well.

johnnyo_99
07-14-2009, 07:42 AM
Deadlifts (belt only)
135x5
225x5
315x3
365x3
405x3 (Rep PR)
455x1 (PR)

Rack Pulls (just below knees)
225x5
315x5
365x5
390x5

Ghetto GHR
BWx10x3 sets

Lat pulldowns
130x10x3 sets

Shrugs
225x10
225x10
225x20

Abs - 100 reps

Had a lot more in the tank for those deadlifts, 500 raw is well within reach now. The intensity of my workouts have really increased for some reason, this was a good moral boosting session. :evillaugh:

snitram
07-14-2009, 10:30 AM
deadlifts (belt only)
135x5
225x5
315x3
365x3
405x3 (rep pr)
455x1 (pr)

rack pulls (just below knees)
225x5
315x5
365x5
390x5

ghetto ghr
bwx10x3 sets

lat pulldowns
130x10x3 sets

shrugs
225x10
225x10
225x20

abs - 100 reps

had a lot more in the tank for those deadlifts, 500 raw is well within reach now. The intensity of my workouts have really increased for some reason, this was a good moral boosting session. :evillaugh:

nice lifting bro

Pete22
07-14-2009, 11:25 AM
Awesome, congrats on the PRs... 500 is coming!

johnnyo_99
07-14-2009, 02:53 PM
Awesome, congrats on the PRs... 500 is coming!

thanks, whats weird is i'm not all that sore. Since my injury I've really increased the volume in my workouts and i think its paying off.

johnnyo_99
07-14-2009, 10:38 PM
Bench (choked doubled micros)
135x3x8 sets

OH Press
95x5
135x5
135x5
115x8
115x6
115x4

DB Flat bench - 50x10x3 sets (way easy)
Plate raise - 30 reps
Tricep pushdowns - 40 reps
Face pulls - 30 reps

smooth session, need to do OHP more often...

johnnyo_99
07-17-2009, 06:53 AM
Squats, raw w/choked lights
135x5
150x5
150x2x4 sets <--Add bands, 30 sec rest between sets
170x2x4 sets

GM w/choked lights
135x3x5 sets

Band Pull-throughs
Lightx10x3 sets

Abs - 100 reps

GPP - sprints around block

going to make me a homemade sandbag and maybe a sled to use for GPP training, we'll see how that goes.

johnnyo_99
07-19-2009, 06:42 AM
Incline Bench
barx10
95x10
135x5
140x5
145x4
150x2
155x1 (PR)
135x5x3 sets

DB Flat bench w/light bands
30x10
40x10
45x10
45x5

Weighted suspended pushups
BW+28x6
BW+28x5x2 sets

JM Press - 30 reps
Scarecrows - 30 reps
heavy Straight bar curls - 40 reps
Baby front raise - 25x10 reps (PR)

I'm pretty damn weak on the incline bench, i think this was first time to max out on it.

ZenMonkey
07-19-2009, 12:51 PM
Lookin good man! I like the baby raises!

johnnyo_99
07-19-2009, 02:23 PM
Lookin good man! I like the baby raises!

thanks, my boy loves the front raises. we do them in front of the mirror and he laughs his ass off.

snitram
07-20-2009, 07:52 PM
Jon,

Training log looks good. All solid training.

johnnyo_99
07-20-2009, 09:40 PM
In beautiful Brownwood, TX for a few days......local gym wasn't too bad.

GM (No belt, nothin)
Barx5
135x5
185x5
225x5
275x3
305x2
315x1 (Raw PR)

Hack Squat
30 reps

BB Rows
135x10
185x5x3 sets

Shrugs
205x10x3 sets

Back Raise
20 reps

Leg Curl machine
80x10x3 sets

Weighted abs
30 reps

first time to hack squat, it sucked. One thing about business travel, I stay well fed.

johnnyo_99
07-23-2009, 09:14 AM
Still in Brownwood, TX...

OHP - 95x5x5
Incline Bench - 115x5x5
DB Flat Bench - 60x10, 65x10, 45x10
H-Rolls - 30 reps
Face Pulls - 30 reps
Triceps - 50 reps
Biceps - 50 reps

This turned into a rehab session. was at the plant for over 12 hours and ate way to much dinner before my workout...

johnnyo_99
07-24-2009, 07:07 AM
Chinups - BWx5x3 sets

Squats (raw)
Barx10
135x5
185x5
185x2x8 sets <--Add light bands

Ghetto GHR - 30 reps
Band leg curl - 40 reps

SLDL
185x10x2 sets

Abs - 75 reps

johnnyo_99
07-25-2009, 02:30 PM
lat pulldown - 30 reps

Bench (raw)
135x5
185x5
225x3
225x2
225x5 <--assisted
135x3x2 <--drop pause sets

Bench (raw) all sets done within 10 min
95x10x5 sets
65x10x5 sets

straight bar curls - 65x10x6 sets
straight bar pushdowns - 30x10x3

johnnyo_99
07-27-2009, 07:23 AM
Yard work - 60 min
Pullups - BWx3x3
DB Bench - 50x15x2

johnnyo_99
07-27-2009, 09:08 PM
Chinup - BWx5x2, BWx4x2

GM
Barx10
135x5
185x3
225x3
320x2
325x1 (PR)

Zercher
135x6x2 sets
185x5
225x3

Shrugs - 250x10x3 sets
Ghetto GHR - 30 reps
weighted abs - 50 reps
Band GM - Light+Averagex10x3 sets

johnnyo_99
07-28-2009, 10:18 PM
Bench (raw, no arch) - 135x10x3 sets
Military Press - 100x5x5
DB Side delt raise - 30 reps
DB Rear delt raise - 30 reps
Light band pushdowns - 100 reps
DB Curls - 45 reps
Sandbag carries - 100lbs, 5 reps up/down driveway

made a 100lb sandbag, works pretty well

johnnyo_99
07-31-2009, 02:50 PM
Box Squat
Barx10
135x5
185x5
225x5
275x2 <--Add briefs
315x2
335x1
350x1 <-- knee wraps
370x1

Front Squat
135x5
150x5
160x5x2 sets

Rev Grip lat pulldown - 30 reps
1 arm DB row - 10 reps
Abs - 50 reps

johnnyo_99
08-02-2009, 07:59 AM
Bench
200
210
225 (miss)

Deadlift
425
460 (miss)
460 (PR)


After the meet
Close grip bench
135x10x4 sets
95x10x1 set

Tricep pushdown - 50 reps
DB Curls - 60 reps

Held non-sanctioned raw meet in the garage, I've got a video coming, will post it later. I wasn't at my best today but I've come a long way the past year..

johnnyo_99
08-02-2009, 04:21 PM
Video is up of the meet on Mike's journal

http://www.wannabebig.com/forums/showthread.php?p=2186598#post2186598

johnnyo_99
08-06-2009, 01:41 PM
Chinup - BWx5x5
Band GM - Lt+Avg 20 reps
GM - 160x5x5
Weighted Abs - 50 reps

johnnyo_99
08-06-2009, 08:11 PM
Bench (raw) - 135x10x5 sets, 115x10x5 sets
Seated Military Press - 65x10x3
DB Rear delt raise - 30 reps
DB hammer curl - 30 reps

Got a plan to stick with RE movements for a while. week has been thrown off, been traveling for work. will be out again next week.

Pete22
08-07-2009, 06:50 AM
Just watched the video of the garage meet, your deadlifts are looking real strong man. That Mike guy is a beast by the way.

johnnyo_99
08-07-2009, 07:06 AM
Just watched the video of the garage meet, your deadlifts are looking real strong man. That Mike guy is a beast by the way.

Mike has been great to train with, he's got me doing a few things different to help get my bench up.

johnnyo_99
08-07-2009, 02:11 PM
Squat (raw) - 225x5x5 work sets
Ab circuit (plate swings, hangmans, pulldowns) - 90 reps total
Lat Pulldowns - 120x10x5 sets
Ghetto GHR - BWx10x3 sets
Towel Shrugs - 205x10x3 sets

frick'n hot in the garage today..

johnnyo_99
08-08-2009, 12:49 PM
Bench (raw) - barx20, 95x10, 135x5, 155x5, 180x3x3
Suspended pushup - BWx10x3 sets
Fat DB Hammer curl - 35x10x3 sets
Incline Tate Press - 20x10, 25x10x2
Scarecrows - 20 reps
DB Bench - 60x10x3 sets

Pete22
08-08-2009, 01:18 PM
frick'n hot in the garage today..

My basement was a damn sauna today, it's in the 90's this weekend. I'm going to get a nice big fan today.

johnnyo_99
08-08-2009, 02:41 PM
My basement was a damn sauna today, it's in the 90's this weekend. I'm going to get a nice big fan today.

do you have central AC up in chicago?

johnnyo_99
08-11-2009, 06:44 AM
here in Maryland for the week...shame on me but no time for training, to much work to do...

:tuttut:

Pete22
08-11-2009, 09:20 AM
do you have central AC up in chicago?

Lol, yeah but after our last electric bill it's used very sparingly.

johnnyo_99
08-17-2009, 09:56 AM
Sat - Aug 15
Bench - 135x10x5 sets
Hammer curls
Pullups
Lat pulldowns

Sun - Aug 16
GM - worked to 225x3x3
SLDL - 185x5x5
Shrugs - 225x10x4 sets
BB Row - 135x5x5
Hammer grip pullups - 20 reps
Hammer DB curls - 50 reps
Abs - 60 reps
grip work

family was down for weekend.

johnnyo_99
08-17-2009, 08:56 PM
Mowed Lawn
Sandbag carry - up and down street
Farmers walk - up and down street

johnnyo_99
08-19-2009, 05:30 PM
Bench - 135x10x9 sets (short rest after 5th rep of each set) 95x10
Seated military press - 95x10, 65x10x2 sets
Band tricep pushdowns - 40 reps
DB hammer curl - 30 rep
DB bench - 40x10, 45x10, 50x8, 30x2
rear delt raise - 30 rep

johnnyo_99
08-20-2009, 09:37 PM
Squat (raw) - barx10, 135x10, 185x3, 230x5x3 sets
GM - 135x8x2 sets
Deadlift - 225x5x3, 315x1x2 sets
hammer grip pullup - bwx3x3 sets
Ab pulldowns - 50 rep
ghetto ghr - 10 rep
low pulley row - 30 rep

johnnyo_99
08-22-2009, 09:55 AM
Bench (raw) with Light bands
95x5x3 sets <--close grip
135x5x3
185x3 <--3 board, med grip
205x2 <--comp grip
225x1
225x1

Incline DB Bench - 40x10, 50x10, 65x10, 65x8, 40x2
Rolling tri ext - 25x10, 30x10, 30x10, 30x20, 25x10
CSR - 45x10, 90x10, 135x5x2
Biceps - 50 rep

johnnyo_99
08-24-2009, 09:42 PM
hammer grip chins - bwx5x3 sets
Band GM - 20 rep warmup
Squat - 135x5x3 sets

GM
135x5
185x5
225x3
275x1
275x2
225x3
135x5

Shrug - 225x10x4 sets
grip work - pinch 3 10lb plates
Ab circuit (pulldowns, swings, hangman) 120 reps total
Band pullthroughs - 20 reps
1 arm DB row - 95x10

got my nitrean and ETS in, anxious to try them out.


food prOn from tonights dinner, carolina pulled pork...hmmm
http://farm3.static.flickr.com/2540/3855004198_58f6f24355.jpg

johnnyo_99
08-25-2009, 10:13 PM
Band pull-aparts - 20 reps
Bench - 135x10x5, 95x10x5
Seated Military Press - 65x10, 75x10, 80x10
Curls - 30 reps
Scarecrows - 30 reps
suspended pushups - bwx5x3 sets

another sweat-fest in the garage

johnnyo_99
08-27-2009, 08:51 PM
Box Squats (Monolift with Blue+Green Bands and Inzer Hardcore)
bands added about 300# of tension, box at about 16"
barx5
barx2x3
135x3x5

Sumo Deadlift
315x1
315x1
405x1
495x0

GHR - bwx10x4
BB Row - 135x10x4
Seated Calf Raise - 90x10x4
Shrugs - 225x10x4

Whole workout took 1 hour. Pissed that I still can't get my 500# deadlift..first time in mono with wide stance, body feel's good and feeling stronger

johnnyo_99
08-29-2009, 11:11 AM
Front and Side raises - 40 rep each
CSR - 2 plates x10x4

Bench (raw, close grip)
135x5x3
185x1
205x1
225x1
250x1 (PR)
275x1 Forced Rep (PR)

Incline Tate Press - 25x10x3
Hammer grip db curl - 30x10x2, 40x10
Suspended pushups - bwx20x3

good session

johnnyo_99
09-01-2009, 07:42 AM
Hammer grip chins - bwx3x5 sets
1 arm rows - 60x10x3

Squats
135x3
185x5
225x3x3

Suspended GM
135x5
225x5x3
315x1

Lunges - barx10x2
Abs - 100 rep
Shrugs - 225x10x2

Pete22
09-01-2009, 09:56 AM
Congrats on that bench PR Saturday. Your training is looking good lately, you'll get that 500 dead soon. Any plans on competing again in the near future?

johnnyo_99
09-01-2009, 03:54 PM
Congrats on that bench PR Saturday. Your training is looking good lately, you'll get that 500 dead soon. Any plans on competing again in the near future?

I've hit a nice groove with my training, the RE movements for my bench have helped considerably. I want to compete bad, the guys are planning on an APF meet in November. Haven't decided if I'm going to go compete again this year, wife is still sore on me lifting in competitions...I'll wait a little longer till my next meet for my wife's sake.

ZenMonkey
09-01-2009, 06:53 PM
Awesome PR man! Its nice to see a quarter on each side, makes ya feel good. You getting this cooler weather in Carrollton?

johnnyo_99
09-01-2009, 09:41 PM
Band pull-aparts - 30 rep
Bench - 135x10x5, 95x10x5 -11,500# total
Seated military press - 70x10, 85x10, 90x10 (PR)
Hammer curls - 50 rep
DB Rear Delts - 30 rep
Front Plate Raise - 30 rep
Band pushdowns - 120 rep
Pushups - 15 rep

45 min total. good amount of volume, going to increase each week until i hit 135x10x10 - PWO chocolate peanut butter protein shake with nitrean (x2), tasty.

johnnyo_99
09-01-2009, 09:44 PM
Awesome PR man! Its nice to see a quarter on each side, makes ya feel good. You getting this cooler weather in Carrollton?

thanks, yes it's cooler up here (Frisco) too, been sweating my ass off the last few weeks.

johnnyo_99
09-04-2009, 06:45 AM
Box Squats
Inzer Hardcore, blue+green bands add 300# tension
145x2 <-- Blue+Green Bands, 13" Box
235x1
235x2
255x1 (PR)

145x2x3 <-- Speed Sets

325x1 <-- Straight Weight
415x4 Easy (PR)

505x1 <-- 16" Box, straps up
525x1
555x1 (PR)

Back raise - bwx10, platex10x3
Calf raise - 40 rep
GHR - 30 rep
Leg ext - 30 rep

Video compilation of today's session, great workout. Felt like I could go all day long. Lots of PR's today.

vY68mDm2cnI

johnnyo_99
09-05-2009, 01:14 PM
Lat pulldown - 90x10, 125x10, 145x10
Bench, close grip - 135x3, 185x3x3

Rack lockouts
135x5
225x5
250x5
135x5 <-- add Double micros
135x10
183x3

DB Bench Press - 50x20, 60x10, 60+2 Micro bands x9
DB Curls - 30 rep
Low pulley row - 30 rep
Abs - 100 rep

johnnyo_99
09-08-2009, 09:46 AM
Pullups - bwx5x3 sets
GM - 135x5x3 sets
Squat - 135x5x3 sets

Rack Pulls (used opposite grip)
225x3
315x3
315x3
405x1
405x1
405x1

Dimmel Deadlift - 135x10x2 sets
Abs - 30 reps

Deload day, nice weekend with the family, wanted to go full out but just didn't have it in me. I just about didn't make it into the gym at all.

Pete22
09-08-2009, 10:42 AM
Holy band tension up there, that must've been brutal. Hell of a squatting session. :thumbup:

johnnyo_99
09-08-2009, 09:46 PM
rev grip lat pulldown - 30 rep
Bench, close grip - 135x10x4, 135x5x4, 95x10x4
Seated military press - 75x10, 85x10, 95x10 (PR)
DB Rear delts - 40 rep
Plate Raise - 40 rep
Side raise - 30 rep
Band pushdowns - 100 rep
DB hammer curl - 100 rep

1 hour total, triceps and shoulders feel good. didn't eat much today, stomach not feeling well.

johnnyo_99
09-11-2009, 10:06 AM
Squat, belt only
135x5
225x5
275x2
315x1
250x3x3
135x10x3

Ab pulldowns - 50 rep

Almost didn't make it into the gym tonight, just got back from business trip and tired as hell. the 315 raw squat was extremely easy and my form was ****ty, I really need to test my ME raw squat sometime soon.

johnnyo_99
09-12-2009, 11:01 AM
Lat pulldowns - 40 rep
side raise - 30 rep

Bench, raw
135x5x2
160x2
190x2
210x2
215x1
135x5x3 <--add 50# chain

Suspended pushup - bwx10x3, bw+28chainx10
incline DB bench - 40x10, 50x10x2
Straight bar curls - 40 rep
rolling tricep extensions - 40 rep

Zercher squat off pins
315x1
405x1
425x1

I'm never able to lift as much alone...did some zercher's to get in on lone's forum compitition, never did them before so I was suprised I got the 425.

3kOZIJ_K0wQ

johnnyo_99
09-15-2009, 09:27 PM
lat pulldown - 140x10x4

deadlift, belt only
135x5
225x3
315x3 (sumo)
405x3
475x0.5 <--couldn't lock out
405x1
315x3 (sumo)

Ghetto GHR - 40 rep
BB row - 150x10x4
Lunge - barx10x3
Shrug - 225x10x4
Ab circuit - 90 rep total

no to bad, thought I could get the 475, just couldn't lock it out.

johnnyo_99
09-16-2009, 09:10 PM
Bench, close grip - 135x10x7, 95x10x2
seated military press - 75x10, 85x10, 100x8, 85x2
rope pushdown - 30 rep
plate raise - 30 rep
DB hammer curl - 30 rep
scarecrows - 30 rep

50 min total

johnnyo_99
09-18-2009, 06:57 AM
Squat, Raw
135x5x2
225x3
285x3
305x3
325x2
350x1 (PR)
365x0

Shrug - 225x5x4
Dimmel DL - 135x10x3
Abs - 50 rep
hip Abductor/adductor rehab with bands

wrapped my knees real loose, they were feeling a little shaky. 350 went up real easy, don't know what happened with the 365 but called it good there.

johnnyo_99
09-19-2009, 05:45 PM
Bench, raw
95x5x2
135x5
185x1
205x1
225x1
225x2
225x3
225x4
225x5 (Rep PR)
Drop pause sets
225x1
185x5
135x5

Tricep death, chest to 5 board
135x3x6
135x3x6
135x3x6

Rack lockouts
225x3
285x3
315x2.5

Tricep pushdowns - 45 reps
DB flat bench - 55x10, 40x5, 30x5, 30x20
Curls - 40 rep

really strong session for me, worked my triceps good.

johnnyo_99
09-21-2009, 08:37 PM
Reverse Hyper
90x15
180x10
180x15

Goodmorning
135x5x2
185x3
225x3
245x3
265x3x3

Rack Pulls, just below knee
225x3
315x2
405x5 (+4 Rep PR)
500x1 (+95lb PR)

DB Row
90x10x3

Ab circuit
100 reps

60 min total. first time using my homemade RH in a long while, don't use it much because I hate setting it up. nailed 405 for 5 reps on rack pulls and then hit a huge 500lb PR.

EDIT: Looked back at the last time i did rack pulls, didn't know it was so long ago but i made a 95lb PR, haha.

johnnyo_99
09-22-2009, 09:03 PM
Bench, raw
135x10x5

DB Floor press
40x15x2

Shoulder rehab - side raise, h-rolls
30 rep each

DB curls - 100 rep
band pushdowns - 100 rep

40 min total - delts still screaming from saturday, decided to keep it light and rehab the shoulders.

kcan
09-23-2009, 05:53 PM
johnny

your numbers are really starting to go up . keep up the great work .

Pete22
09-23-2009, 05:59 PM
A lot of PRs lately man, nice job. Especially that 500lb rack pull.

johnnyo_99
09-23-2009, 06:54 PM
johnny

your numbers are really starting to go up . keep up the great work .

Thanks, staying focused on my goals and you and mike have really helped a lot.


A lot of PRs lately man, nice job. Especially that 500lb rack pull.

Thanks, first time i've had all my 45lb plates on the bar!

johnnyo_99
09-24-2009, 07:22 AM
Pullup
20 rep

Inverse Row
Bwx5x5

Overhead Press
95x3
125x2
135x3
135x1
135x2
135x3

Pushups
20 rep

johnnyo_99
09-24-2009, 08:47 PM
Box Squat, 15" Box plus choked Average Bands
135x2 <--Hardcore Straps down
135x2
135x2
225x2
225x2
225x2
275x2 (PR)
275x1
Raw, straight weight
225x10 (+5 Rep PR)
135x10

Lat Pulldown
110x10
150x10
170x10

Kroc Row
100x10
100x15
100x15

Ab Pulldown
50 reps

70 min total. average bands not broken in very much, added about 180lbs and didn't deload much at all. overall a very good workout.

johnnyo_99
09-26-2009, 09:39 AM
Chest-supported Row
1 Plate x 10
2 Plate x 10
2 Plate x 10
3 Plate x 10

Raw Bench, doubled mini's
Barx5x2
95x5
135x3
135x3
155x3
185x1
190x1
195x1 (PR)

Floor Press
135x10x4

Fat Bar Pushdowns
40 reps

Close grip bench
135x3
135x5
135x5

Incline DB Bench
40x10
40x15
40x10

Curls
50 reps

My single reps on bench were sloppy but I got the weight up. the 195 plus mini's is much improved PR for me, don't remember but I think i've only done 150ish for a single with mini's in the past.

johnnyo_99
09-28-2009, 09:15 PM
Reverse Hyper
1ppsx10
2ppsx15
2ppsx15

Deadlift, 2.5" deficit
225x3
275x3
315x5
355x1
405x1
405x1

BB Row
160x10x4

Low pulley row
40 rep

Goodmorning, strict straight leg
135x5x4

Abs
100 rep

johnnyo_99
09-30-2009, 06:58 PM
Shoulder Warmup

Bench
135x10x7

Seated Military Press
85x10x3

Face Pull -ss- Plate raise -ss- tricep rollback
70x10x3 -ss- platex10x3 -ss- 25x10x3

curls
60 rep

DB Flat Bench
50x10x2
60x10x2

Incline tate press
25x10x2

Cardio
10 min on eliptical

traveling for work this week, nothing else to do tonight so just spent as much time as i wanted in the gym, actually did some cardio.

johnnyo_99
10-01-2009, 10:03 PM
Squats, raw
warmup
225x5x5
135x10

Hack squat
1ppsx5x3
2ppsx5

Leg extentions -ss- leg curls -ss- back raise
30 rep each

Cardio
10 min walk

Kroc Row -ss- rev grip BB row
95x10 -ss- 135x10
95x5 -ss- 135x10
95x5 -ss- 135x10

Abs
50 rep

Powerclean (front squat last rep for 5)
135x5x3

ahhh commercial gyms, they have 10 barbells and only one has center knurling...the local meatheads were 1/4 squatting 225 (with knee wraps!) and then loaded 5 pps on the hack squat, the karate teacher watched them hack squat in amazement, hilarious. :clown:

then there's the herd of jr high kids that do nothing but biceps, triceps, and forearms...and if one of them gets 5 ft away from the pack he looks lost.. :confused:

then there's the one guy who squats by himself, loads 350+ on the bar, shakes while he walks it out and does a full on 1/4 squat for one rep..:moon:

took advantage of the bumper plates and tried some powercleans for fun, didn't have anything else to do so just lifted until i got bored and left.

Pete22
10-02-2009, 07:35 PM
LOL at commercial gyms. Luckily the one I go to is downtown in the basement of an office building, so it's mostly just older businessmen and traders, and most of them stay by the machines and in aerobics classes.

Is it just me, but when I travel and use a different gym, all the bars and benches just don't feel right and everything feels awkward?

johnnyo_99
10-02-2009, 09:38 PM
Is it just me, but when I travel and use a different gym, all the bars and benches just don't feel right and everything feels awkward?

Know what you mean, the knurling is way to smooth also. I kept a hold of the good bar and took it with me all over the place, haha. and of course they didn't have a real squat cage, just one of those angled squat racks and then two smith machines...

johnnyo_99
10-03-2009, 11:59 AM
Bench, raw
135x5x3
185x3
225x1
225x4
225x3
225x4

Incline Bench
135x5
155x5
145x5
135x5

DB Bench with blue bands
a LOT of resistance!
30x10
30x10
30x5

3 Board close grip bench with doubled light bands
3 sets of 5

straight bar curls
40 reps

dissapointing session, my bench technique needs work, getting impatient and feel i should be stronger than I am at this point..dunno

johnnyo_99
10-04-2009, 09:28 PM
Stretching, foam roller, band work
15 min

Abs (crunch, planks, pulldowns)
150 rep

Pullup, hammer grip
BWx5x3

Pushups on decline
BWx10x3

Pete22
10-05-2009, 11:32 AM
dissapointing session, my bench technique needs work, getting impatient and feel i should be stronger than I am at this point..dunno

We've all been there man, don't get discouraged. It'll start moving.

johnnyo_99
10-05-2009, 08:59 PM
Goodmorning
95x5
135x5x2
225x3x2
255x3x2

Speed DL, conventional w/quad mini
135x5
225x3
275x3

Speed DL, sumo w/quad mini
185x3x2
225x3
275x3

Dimmel DL
135x10x3

Lat pulldown
30 rep

Ghetto GHR
30 rep

Abs
50 rep

weight felt heavy on my back, DL's were fast.

johnnyo_99
10-06-2009, 09:15 PM
Pushups
BWx10x3

Bench, close grip
135x5
135x6
135x7
135x10x2
135x7
135x6
135x5

DB Flat Bench
45x15
45x20
45x20

Scarecrows - 30 rep
DB Hammer Curl - 40 rep
DB Rear Delt - 40 rep
Rope Pushdown - 30 rep

kcan
10-07-2009, 07:00 AM
Johnny
keep up the good work .i see you improving in all areas of your lifting . :thumbup:

johnnyo_99
10-09-2009, 08:08 AM
Hip flexor Stretches

Squat, straight weight, walk out
Warmup
barx10
135x5
135x5
185x5
Work Sets
225x5
225x5
225x5
250x5
250x5
315x1 <--Size 36 Hardcore, straps down, belt
365x1
405x1
405x1
405x1

Deadlift, Sumo
135x3
225x3
315x1 <--Size 36 Max DL, straps up, belt
440x1
475x1 (+15lb PR)
490x1 (+30lb PR)

Kroc Row, with straps
100x20 (+5 rep PR)
100x15
100x10

Very very good workout. I must be getting fatter, my suit was fitting very tight, barely got 405 to depth. The last time I walked out 405 I had straps up for one single, now I'm doing 405 with straps down for 3 easy singles. Bodyweight has been hovering around 208-210lbs.

I didn't intend to try for a 490 deadlift but my wife was taking pictures so I decided to throw a few more plates on. the 475 went up fast and the 490 went up just as fast. I've got to buy more plates! :ninja:

johnnyo_99
10-10-2009, 01:30 PM
Pullup
BWx5x3

Lat pulldown, hammer grip
110x10, 130x10, 140x10

DB side Raise
30 reps

DB rear delt
30 rep

DB Shoulder Press
30x10, 40x10, 50x10

Bench, doubled mini's
Barx3, 95x3, 135x3x7

Incline Tate Press
30x10, 30x10, 40x10

DB Roll backs
30x10, 40x10

Biceps
30 rep

Cardio
Game of touch football with Mike's boys.

Fun workout.

Pete22
10-10-2009, 02:05 PM
That's awesome man, congrats on the PRs. Sounds like 500 is yours.

Coke
10-12-2009, 09:11 AM
Very nice pics there man, like your home gym.

johnnyo_99
10-12-2009, 06:57 PM
Very nice pics there man, like your home gym.

Thanks, trying to convince my wife to allow me to get more equipment!

johnnyo_99
10-13-2009, 08:15 PM
Pushups
20 rep

Bench, fast
135x10x5

Seated Shoulder Press
65x10, 85x10x2

Face Pull -ss- CSR
3 sets of 10 each

DB rollbacks
30x10x3

DB Hammer curl
30x10x3

Abs
40 rep

40 min total, in and out quick. on the road again this week. my schedule only allow's two training days as I will be visiting family this weekend, chalk it up as a deload week.

johnnyo_99
10-17-2009, 08:53 PM
Squats
barx10
135x5
225x5
225x5
225x5
250x5
275x5

SLDL
135x10x3

T-bar row
30 rep

Power clean to 5 rep front squat
135 for 3 sets

Abs
60 rep

visiting family this weekend, whole week has been thrown off with travel. next week will hit it hard.

johnnyo_99
10-19-2009, 09:08 PM
Stretching

Pullups
BWx5x6

GM, raw
135x10
135x5x2
225x3x2
250x3x2

Calf raise
50 rep

Shrug
225x10
250x10
275x10

Abs
100 rep

Done. Back to my regular schedule, my son's first bday party was over the weekend and work has been very stressful. Hard to stay focused.

johnnyo_99
10-21-2009, 10:28 AM
Bench, with doubled micros
135x5x2
155x3x3
165x3x2
135x10x2 <-- no bands

DB Bench
65x15
65x14
65x10

Seated DB Press
40x10x3

Straight bar tricep pushdowns
40 rep

DB Hammer curl
40 rep

Done. Changes going on at work, there's a high probability of me moving...

Pete22
10-21-2009, 10:44 AM
Good work lately with all the stuff going on, it's hard to stay focused sometimes but you're stayin' on track. Where could you be moving to?

Coke
10-21-2009, 12:23 PM
Moving on strong with the efforts bro...good luck with whatever takes place.

johnnyo_99
10-22-2009, 09:01 PM
Good work lately with all the stuff going on, it's hard to stay focused sometimes but you're stayin' on track. Where could you be moving to?

BFE Texas, mid central area....good thing there's a powerlifting friendly gym there that could fit my needs!


Moving on strong with the efforts bro...good luck with whatever takes place.

thanks man, slowly but surely I'm making progress.

johnnyo_99
10-22-2009, 09:08 PM
Abductor/Adductor stretches

pullup - BWx5x2

Squats, raw
barx10
135x10
225x5
225x11 (+1 rep PR)
315x2
315x3

Front Squat
135x5x2
160x5 (+35lb PR)

RDL
160x10
210x10x2 <--used towel for fat grip

Lat pulldown
30 rep

ab pulldown
50 rep

after putting in 11 hrs at the office i about said **** it on training tonight...managed to refocus and got my ass to the garage, turned into a descent work out.

Coke
10-23-2009, 08:04 AM
Pulled off a damn good session, especially under the circumstances.

johnnyo_99
11-01-2009, 03:19 PM
Haven't posted lately, been getting in my training when I can, although not at the intensity that I'd like it to be...

Its official now, I'm moving to Brownwood, TX and I've got a lot of travel to do back and forth until we get moved down there. Most likely won't be back into a routine until after the new year...its a good move career wise and there's no travel with the job so it will actually allow me to be more consistant with my training...

Built a sled from a tire this weekend and drug it around today, about killed me but felt awesome! :drooling:

Pete22
11-01-2009, 05:03 PM
Haven't posted lately, been getting in my training when I can, although not at the intensity that I'd like it to be...

Its official now, I'm moving to Brownwood, TX and I've got a lot of travel to do back and forth until we get moved down there. Most likely won't be back into a routine until after the new year...its a good move career wise and there's no travel with the job so it will actually allow me to be more consistant with my training...

Built a sled from a tire this weekend and drug it around today, about killed me but felt awesome! :drooling:

Congrats on the move. Nice job on the sled, I bet it really blows up your hams and glutes.

johnnyo_99
11-05-2009, 06:02 AM
Congrats on the move. Nice job on the sled, I bet it really blows up your hams and glutes.

thanks, actually my entire body was sore, crazy.

bad thing about the move is I'll have to leave the great training partners that I've got now...

johnnyo_99
11-05-2009, 06:06 AM
This week been traveling for work and brought the family with me. Made it a mini-vacation to Kemah Bay and a Museum tour in Houston. Not doing any training until this weekend...:tuttut:

johnnyo_99
11-06-2009, 04:46 PM
Cardio
Mountain Bike for 30 min

johnnyo_99
11-07-2009, 08:30 PM
OHP
95x5x5

Dip
BWx10x5

Biceps
50 rep

Planned on doing more but baby woke up, father duties call. Went to APF Texas Cup here in Plano, helped the guys during the meet, was a lot of fun and learned a lot. Hope to do a meet sometime next year.

johnnyo_99
11-08-2009, 03:25 PM
I got a copy of Wendlers 5/3/1 and decided to give it a try since I want to focus on raw strength. read the book and will basically be doing the same assistance stuff and will only change the main lifts to the 5/3/1 system.

Walk - 30 min

Bench
Warmup
125x5
140x5
160x11

DB Bench
40x15x5

Lat Pulldown
130x10x4
130x20

Curls
30 rep

Sets my maxes low just as wendler suggests, my immediate goal is to get my raw bench to 300 before getting back into any gear.

johnnyo_99
11-09-2009, 09:53 PM
Deadlift
160x5x3
205x5
235x5
275x10

Goodmorning, strict
135x10x5

DB Lunge
40x10x2
30x10x3

BB calf raise
135x15x5

Ab pulldowns
50x15x5

so far it doesn't feel like I'm getting enough work in with the 5/3/1. I've read that this will soon catch up with me so we'll see.

Coke
11-10-2009, 07:49 AM
Fine consecutive workouts, been going at it everyday damn near.

Pete22
11-10-2009, 08:32 AM
Good luck with the 5/3/1, it really is a great program.

johnnyo_99
11-11-2009, 07:07 PM
Mil Press
warmup
60x5
85x5
105x8

Dips
50 reps

Shrugs
225x10x3

CSR
2 platex10x5

Curls
50 rep

ZenMonkey
11-11-2009, 07:25 PM
Hey man! Good luck with the new program!

johnnyo_99
11-14-2009, 09:06 PM
behind schedule this week but trying to catch up..

abductor/adductor warmup

Squat
warmup
205x5
235x5
270x5

Goodmorning
135x10
135x10
135x10
135x10
135x10

Front Squat
135x5
135x5
135x5
135x5
135x5

Ab Pulldown
75 rep

done in 40 min. busy prepping the house to put on the market, fun.