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johnewing
12-01-2009, 02:42 PM
Monday, November 30, 2009

Magnum Lat Pull Machine
300x8 320x8 340x8 340x8 340x8
Spider Rows
180x8 180x8 205x8 205x8 205x8
Iso Seated Chest Rows
410x8 410x8 410x8 360x8 360x8

johnewing
12-03-2009, 11:42 PM
Thursday, December 3, 2009

Bench Press (belt, chains)
45x10 135x8 225x6 315x3 405x2
335x5 355x5
Paused Bench Press (belt, 4 second pause)
375x3 405x3
Close Grip
405x2(5) 375x5
Hammer Strength Press
320x8 320x8

johnewing
12-05-2009, 09:12 PM
Saturday, December 5, 2009

Squats (belt, box, chains)
55x8 165x8 275x8 385x3 496x1
518x3 551x3
Pause Squats (belt, box, 4 second pause)
540x3
Deadlifts (belt, 60 seconds rest, conventional)
264x6
529x3 529x3 529x3 529x1(3)
Extra Wide Sumo Deadlifts (belt)
501x3
Hack Squats
180x5 180x5

Coke
12-05-2009, 09:25 PM
Superior lifting in here, impressive numbers man.

johnewing
12-07-2009, 09:27 PM
Thanks for the comments. I'm just starting up my base training after a meet 2 weeks ago.

Monday, December 7, 2009

Magnum Lat Pull Machine
320x8 340x8 340x8 350x8 350x8
Spider Rows
190x8 190x8 190x8 215x8 215x8
Seated Chest Rows
360x8 410x8 410x8 410x8 450x8

johnewing
12-11-2009, 12:23 AM
Thursday, December 10, 2009

Bench Press (belt, chains)
154x8 264x6 374x3
352x3 374x3
Paused Bench Press (belt, 4 second pause)
402x3 424x3
Close Grip
374x5 402x3
Hammer Strength Press
360x6 360x6

Coke
12-11-2009, 12:44 PM
Damn good push day dude.

johnewing
12-13-2009, 06:58 PM
Sunday, December 13, 2009

Squats (belt, box, chains)
55x8 165x6 275x5 496x1
534x3 584x1(3)
Pause Squats (belt, box, 4 second pause)
556x3
Deadlifts (belt, conventional)
264x5
540x3

I had to cut my workout short due to my right knee still bothering me from hack squats last week. I'm going to do mostly singles for a while until it improves.

johnewing
12-14-2009, 08:40 PM
Monday, December 15, 2009

Magnum Lat Pull Machine
340x5 380x5 400x5 430x5
Spider Rows
205x5 215x5 225x5 225x5
Seated Rows
410x5 450x5 450x5 450x5

Coke
12-15-2009, 04:03 AM
Real nice job for both days bro.

johnewing
12-16-2009, 10:07 PM
Wednesday, December 16, 2009

Bench Press (belt, chains)
135x8 225x6 365x3
365x3 385x0(3)
Paused Bench Press (belt, 4 second pause)
415x3 430x3
Close Grip
405x3 405x3

johnewing
12-19-2009, 06:09 PM
Saturday, December 19, 2009

Squats (belt, box, chains)
55x8 165x6 275x5 385x2 496x1
573x1 606x1
Pause Squats (belt, box, 4 second pause)
573x3
Deadlifts (belt, standing on 3" box, conventional, 60 seconds rest)
264x6
540x1 540x1 540x1 540x1
Extra Wide Sumo Deadlifts (belt)
523x3
Stiff Leg Deadlifts (standing on 9" box)
308x5 308x5

johnewing
12-21-2009, 10:38 PM
Monday, December 21, 2009

Hammer Strength Lat Pulls
320x5 320x5 330x5 330x5
Side Grip Spider Rows
180x5 205x5 205x5 205x5
Low Rows
300x5 300x5 325x5 325x5

johnewing
12-24-2009, 12:39 AM
Wednesday, December 23, 2009

Bench Press (belt)
45x10 154x8 264x5 374x3
440x3 456x2(3) 402x8
Close Grip
407x2(3) 374x6

johnewing
12-27-2009, 09:08 PM
Sunday, December 27, 2009

Squats (belt, box, chains)
165x5 275x5 385x3 496x1
589x1 622x1
Pause Squats (belt, box, 4 second pause)
584x3
Deadlifts (belt, standing on 3" box, conventional, 60 seconds rest)
264x5
556x1 556x1 556x1 556x1
Stiff Leg Deadlifts (standing on 9" box)
325x5 325x5

johnewing
12-31-2009, 09:05 PM
Thursday, December 31, 2009

Bench Press (belt, wraps)
154x8 264x6 374x2
451x1(3) 451x3
Board Press (shirt, 2 boards)
551x5
Close Grip (2 boards)
440x3 451x3

Coke
01-01-2010, 07:33 PM
Got some killer brute strength!!

johnewing
01-03-2010, 08:04 PM
Sunday, January 3, 2010

Squats (belt, box, chains)
55x5 165x5 275x4 385x2 496x1
600x1 633x1
Pause Squats (belt, box, 4 second pause)
600x3
Deadlifts (belt, standing on 3" box, conventional, 60 seconds rest)
264x5
562x1 562x1 562x1 562x1
Box Pulls (belt, 7.5" off ground)
622x3 644x2(3)
Stiff Leg Deadlifts (standing on 7" box)
325x5 330x5

johnewing
01-06-2010, 10:23 PM
Wednesday, January 6, 2010

Bench Press (full gear)
154x8 264x6 376x2
622x1 650x1 661x1
Close Grip (2 boards)
451x3 474x1(3)
Rear Delts
270x8 280x8

First week back in a shirt, I had a little trouble touching. All 3 benches were around what a 1 board press would have been.

johnewing
01-10-2010, 05:13 PM
Sunday, January 10, 2010

Squats (belt, box, chains)
165x5 275x5 385x2 496x1
617x1 650x1
Pause Squats (belt, box, 4 second pause)
622x2(3)
Deadlifts (belt, blue bands, 60 seconds rest)
264x5
540x1 540x1 540x1 540x1
Box Pulls (belt, 7.5" off ground)
633x3
Stiff Leg Deadlifts (standing on 7" box)
330x5 330x5

johnewing
01-14-2010, 10:52 PM
Thursday, January 14, 2010

Bench Press (full gear)
154x8 264x5 364x2
639x0(1) 672x1 722x0(1) 722x1
Close Grip (2 boards)
462x3 485x1(3)

johnewing
01-17-2010, 07:28 PM
Sunday, January 17, 2010

Squats (belt, briefs, 150 lbs chains)
55x5 165x5 275x5 385x3 496x1 716x1
733x1 771x1 804x1
Deadlifts (belt, blue bands, 60 seconds rest, conventional)
264x5
562x1 562x1 562x1 562x0(1)
Box Pulls (belt, 7.5" off ground)
650x3
Stiff Leg Deadlifts (standing on 7" box)
330x5 336x5

johnewing
01-18-2010, 09:25 PM
Monday, January 18, 2010

Magnum Lat Pull Machine
400x5 420x5 430x5
Spider Rows
215x5 225x5 225x5
Low Rows
300x5 325x5 350x5

johnewing
01-21-2010, 09:24 PM
Thursday, January 21, 2010

Bench Press (full gear)
154x8 264x5 374x2
644x1 683x1
Close Grip
402x3 440x1

johnewing
01-24-2010, 04:10 PM
Sunday, January 24, 2010

Squats (belt, briefs, 150 lbs chains)
165x5 275x5 385x2 496x1 716x1
788x1 832x1
Deadlifts (belt, blue bands, sumo, 60 seconds rest)
264x5
573x1 573x1 573x1 573x0(1)
Box Pulls (belt, 7.5" off ground)
661x1(3)
Stiff Leg Deadlifts (standing on 7" box)
336x5

johnewing
01-25-2010, 09:33 PM
Monday, January 25, 2010

Magnum Lat Pulls
420x5 450x5 450x5
Spider Rows
225x5 245x5 245x5
Low Rows
300x5 300x5 325x5

johnewing
01-31-2010, 08:11 PM
Sunday, January 31, 2010

Squats (belt, briefs, 150 lb chains)
165x5 275x5 385x3 496x1 826x1
810x1 854x1
Deadlifts (belt, briefs, blue bands, 60 seconds rest, sumo)
264x5
600x1 600x1 600x0(1) 600x0(1)
Box Pulls (belt, 11.5" off ground)
705x5 771x1 (12 second hold on top)
Stiff Leg Deadlifts (standing on 7" box)
341x5

johnewing
02-04-2010, 09:37 PM
Thursday, February 4, 2010

Bench Press (full gear)
154x8 264x5 374x2
661x1 705x1 744x1
Close Grip
407x3 451x0(1)

johnewing
02-07-2010, 11:30 PM
Sunday, February 7, 2010

Squats (belt, briefs)
165x5 275x5 385x3 496x1 826x1
870x1 925x1
Deadlifts (belt, briefs, 60 seconds rest, sumo)
264x5
622x1 622x1 622x1 622x1
Box Pulls (belt, 11.5" off ground)
727x3 815x1

johnewing
02-08-2010, 09:50 PM
Monday, February 8, 2010

Hammer Strength Lat Pulls (2 second reps)
270x5 270x5 270x5
Spider Rows (2 second reps)
200x5 200x5 200x5
Low Rows (2 second reps)
300x5 300x5 300x5

johnewing
02-12-2010, 01:07 AM
Thursday, February 11, 2010

Bench Press (full gear)
154x8 264x5 374x2
683x0(1) 722x1 760x1
Board Press (full gear, 2 board)
804x1
Close Grip
418x1(3) 374x3

johnewing
02-14-2010, 05:00 PM
Sunday, February 14, 2010

Squats (belt, briefs)
165x5 275x5 385x3 496x1 826x1
903x1 970x1
Deadlifts (belt, briefs, sumo)
264x5
644x1 666x1
Box Pulls (belt, 11.5" off ground)
733x3
Stiff Leg Deadlifts (standing on 7" box)
352x5

johnewing
02-15-2010, 07:42 PM
Monday, February 15, 2010

Magnum Lat Pulls (2 second reps)
360x5 360x5 360x5
Spider Rows (2 second reps)
205x5 205x5 205x5
Low Rows (2 second reps)
325x5 325x5 325x5

johnewing
02-18-2010, 09:44 PM
Thursday, February 18, 2010

Bench Press (full gear)
154x8 264x5 374x2 600x1
705x1 744x1 771x1
Close Grip
418x2(3) 440x1

johnewing
02-21-2010, 04:13 PM
Sunday, February 21, 2010

Squats (belt, briefs)
165x5 275x5 385x2 496x1 826x1
936x1 986x0(1)
Deadlifts (belt, briefs, sumo)
264x5
655x1 683x1
Box Pulls (belt, 11.5" off ground)
749x1(3)
Stiff Leg Deadlifts (standing on 7" box)
352x5

johnewing
02-22-2010, 09:59 PM
Monday, February 22, 2010

Magnum Lat Pulls
400x5 400x5 400x5
Spider Rows
225x5 225x5 225x5

johnewing
02-25-2010, 09:56 PM
Thursday, February 25, 2010

Bench Press (full gear)
154x8 264x6 374x2 622x1
722x1 760x1 788x1
Close Grip
424x3 451x0(1)

johnewing
02-28-2010, 07:52 PM
Sunday, February 28, 2010

Squats (belt, briefs)
165x5 275x5 385x2 496x1 826x1
953x1 1,003x0(1)
Deadlifts (belt, briefs, sumo)
264x5
661x0(1) 661x0(1)

All squats and deadlifts were very sluggish, couldn't get any snap all workout.

Brian Hopper
02-28-2010, 07:56 PM
Hey John, your training is looking pretty good. What's next for you?

johnewing
03-01-2010, 05:28 AM
I'm training for seniors right now. I might do a bench at Buddy's meet in Alabama, but not sure yet. Seems like you had a pretty good weekend from the results I saw on PL Watch, congratulations.

johnewing
03-01-2010, 09:31 PM
Monday, March 1, 2010

Hammer Strength Lat Pulls
320x5 340x5
Spider Rows
235x5 235x5

johnewing
03-04-2010, 10:15 PM
Thursday, March 4, 2010

Bench Press (full gear)
154x8 264x6 374x2 600x1
733x1 771x1 804x0(1)
Close Grip
435x3 451x1

johnewing
03-11-2010, 10:25 PM
Sunday, March 7, 2010

Squats (belt, briefs, suit down)
165x5 275x4 385x2 496x1 826x1
1,003x1 1,025x0(1)

Bar slid off my back on the last squat right when I was finishing the lift. My back locked up severely today. I have probably pushed too hard too far out so I will take a week off squats and deads to freshen up.

Thursday, March 11, 2010

Bench Press (full gear)
154x8 264x6 374x2 606x1
738x1 782x1 815x1
Close Grip (2 boards)
440x3 457x2(3)

johnewing
03-19-2010, 01:50 PM
Thursday, March 18, 2010

Bench Press (full gear)
154x8 264x5 374x2 600x1
744x0(1) 788x1 821x1

johnewing
03-21-2010, 04:48 PM
Sunday, March 21, 2010

Squats (belt, briefs, suit down, wraps)
165x5 275x4 385x2 496x1 826x1
1,003x1 1,047x1
Deadlifts (full gear)
264x5
705x1 722x1

johnewing
03-28-2010, 07:09 PM
Thursday, March 25, 2010

Bench Press (full gear)
154x8 264x5 374x2 600x1
755x1 804x1 832x1


Sunday, March 28, 2010

Squats (belt, briefs, suit down, wraps)
165x5 275x4 385x2 496x1 826x1
1,025x1 1,069x1
Deadlifts (full gear)
264x5
710x1 733x1

johnewing
03-29-2010, 07:50 PM
Monday, March 29, 2010

Magnum Lat Pulls
450x3 450x3 450x3
Hammer Strength Chest Rows
550x3 550x3 550x3

johnewing
04-01-2010, 09:31 PM
Thursday, April 1, 2010

Bench Press (full gear)
154x8 264x4 374x2 600x1
760x0(1) 810x1 854x1
Close Grip (2 boards)
440x3 462x3

johnewing
04-03-2010, 08:52 PM
Saturday, April 3, 2010

Squats (belt, briefs, suit down, wraps)
165x5 275x4 385x2 496x1 826x1
1,036x1 1,080x1
Deadlifts (full gear)
264x5
716x1 749x1

johnewing
06-09-2010, 06:39 AM
Sunday, June 6, 2010

APF Senior Nationals
Squats
1052 depth-both side judges said right at parallel
1085 depth-about 1" high
1085 depth-didn't ask, but I think I cut it about 2" high

I haven't been posting due to some nagging injuries since April. I thought my sciatic nerve was acting up, so I decided to train through it. About 3 weeks out from this meet, I went to a doctor to see about some treatment, and was informed I had a small tear in my left glute. I shut down all training for the last 3 weeks to try and get healthy. It worked and I felt completely healthy at the meet, but I developed a habit of letting my knees come forward while I was training injured which was part of the reason for the depth problems. All 3 attempts felt very easy, but I just didn't have any feel for where depth was. My next meet is the APF Georgia State Meet on September 11.

johnewing
06-14-2010, 09:36 PM
Monday, June 14, 2010

Hammer Strength Lat Pulls
290x5 310x5 340x5
Low Rows
300x5 300x5 300x5
Seated Chest Rows
250x5 250x5 250x5

johnewing
06-17-2010, 11:37 PM
Thursday, June 17, 2010

Bench Press (loose shirt)
600x3 633x2(3)
Incline Press
225x8 275x8
Body Master Side Lateral Raise
155x10 200x10
Hammer Strength Close Grip
300x6 300x6

johnewing
06-27-2010, 08:25 PM
Sunday, June 27, 2010

Squats (belt, briefs)
165x5 275x5 385x3 496x1
771x3 804x2
Deadlifts (belt, briefs, sumo)
264x5
600x3 633x2
Box Pulls (belt, briefs, sumo, below knee, bands)
600x3

johnewing
06-28-2010, 10:09 PM
Monday, June 28, 2010

Hammer Strength Lat Pulls
345x5 345x5 345x5
Low Rows
325x5 325x5 325x5
Seated Chest Rows
250x5 250x5 250x5

johnewing
07-01-2010, 10:58 PM
Thursday, July 1, 2010

Bench Press (full gear)
154x5 264x5 374x1
650x2 (58 shirt)
705x2 (58/56 chest)
Behind Neck Press
225x5 225x5
Bodymaster Side Lateral Raises
200x5 200x5
Close Grip (150 lb. chains)
264x5 275x5

johnewing
07-10-2010, 10:09 PM
Saturday, July 10, 2010

Squats (briefs)
165x5 275x5 496x1
843x1 870x1
Deadlifts (briefs)
264x5
622x1 644x1

johnewing
07-12-2010, 09:01 PM
Monday, July 12, 2010

Speed Bench Press (bands, 30 sec. rest)
264x1 264x1 264x1 264x1 264x1 264x1
Magnum Lat Pulls
400x5 420x5
Seated Chest Rows
250x5 250x5
Low Rows
325x5 325x5
Shrugs (trap bar)
265x5 265x5

johnewing
07-14-2010, 09:44 PM
Wednesday, July 14, 2010

Bench Press (full gear)
154x8 264x5 374x1
722x1 (58 shirt)
771x1 (58/56 chest)
815x1 (56 shirt)
Behind Neck Press
225x5 225x5
Bodymaster Side Raises
200x8 200x8
Close Grip
352x5 374x5

johnewing
07-17-2010, 07:20 PM
Saturday, July 17, 2010

Squats (belt, briefs, suit down)
165x5 275x5 496x1 828x1
903x1 942x1
Deadlifts (belt, briefs, suit down)
264x5
633x1 661x0(1)

Too bound up in DL with suit and briefs, couldn't get my weight behind the bar. I'll go without the briefs now.

johnewing
07-19-2010, 08:58 PM
Monday, July 19, 2010

Speed Bench (bands, 30 sec. rest)
264x1 264x1 264x1 264x1 264x1 264x1 264x1 264x1
Magnum Lat Pulls
400x5 450x5
Low Rows
325x5 350x5
Seated Chest Rows
250x8 250x8
Shrugs (trap bar)
265x5 265x5

johnewing
07-22-2010, 10:52 PM
Thursday, July 22, 2010

Bench Press (full gear)
154x5 264x5 374x1 600x1
760x1 804x1 832x1
Close Grip
402x3 424x2(3)

johnewing
08-04-2010, 06:57 AM
Saturday, July 24, 2010

Squats (belt, briefs, suit down, wraps)
165x5 275x5 496x1 826x1
1,003x1 1,036x1
Deadlifts (full gear)
264x5
683x1 705x0(1)


Saturday, July 31, 2010

Squats (belt, briefs, suit down, wraps)
165x5 275x5 496x1 826x1
1025x1 1074x1
Deadlifts (full gear)
266x5
705x1 722x0(1)


Monday, August 2, 2010

Magnum Lat Pulls
420x5 450x5
Spider Rows
225x5 225x5
Seated Chest Rows
250x8 250x8
Shurgs (trap bar)
265x8 265x8

I have completely forgotten how to pull in full gear. The bar is coming off the ground pretty good, but it is getting away from my legs as soon as I get above my knees. I need to get my body weight behind the bar more.

johnewing
08-06-2010, 08:25 AM
Thursday, August 5, 2010

Bench Press (full gear)
154x8 264x5 374x3 661x1
760x1 (58/56 chest)
810x1 (58/56 chest)
848x1 (56 shirt) got a little out of the groove on the way up and had to lift my butt up to finish the lift
Close Grip
424x3 424x2(3)
Seated Press
250x10 250x10

johnewing
08-07-2010, 05:57 PM
Saturday, August 7, 2010

Squats (belt, briefs, suit down, wraps)
165x5 275x4 496x1 903x1
1,047x1 1,085x1
Deadlifts (full gear)
264x5
710x1 727x0(1)

johnewing
08-10-2010, 06:39 AM
Monday, August 9, 2010

Magnum Lat Pulls
400x5 450x5 470x5
Spider Rows
225x5 250x5
Seated Chest Rows
340x5 340x5
Shrugs
270x5 320x5

johnewing
08-13-2010, 07:38 AM
Thursday, August 12, 2010

Bench Press full gear
154x8 264x5 374x3 661x1
771x1 (58 shirt / 56 chest)
821x1 (58 shirt / 56 chest)
865x0 (1) (56 shirt) Missed it at the very top, my right arm was slightly pinned in and I couldn't quite turn it over to finish the lift
Close Grip
440x1 424x1 (3)

mastermonster
08-15-2010, 07:50 PM
Hey Big John! Just realized you're keeping your log over here! Freaky stuff brother!

johnewing
08-21-2010, 06:46 PM
Saturday, August 21, 2010

Squats (full gear)
165x5 275x4 496x1 903x1
1,080x1 1,124x1
Deadlifts (full gear)
264x5
661x1 683x1
I've had to change to conventional stance due to nagging pains.

Buddy,
There's not a whole lot of variety in here since I do singles around 80% of the time. The gym looks to be coming together very nicely. I know you have to be having a blast with it. See you in a few weeks.

johnewing
08-24-2010, 06:20 AM
Monday, August 23, 2010

Magnum Lat Pulls
450x5 450x5 450x5
Spider Rows
270x3 270x3 270x3
Seated Chest Rows
250x10 250x10 250x10

johnewing
08-27-2010, 06:50 AM
Thursday, August 26, 2010

Bench Press (full gear)
154x8 264x5 374x3 661x1
760x0(1) 58/56 chest - shirt set too tight, dumped on the way down about 2" off chest
804x1 58/56 chest
870x1 56 shirt - didn't touch, about 1.5" off chest
Close Grip
451x1 424x3

johnewing
08-29-2010, 09:28 AM
Saturday, August 28, 2010

Squats (full gear)
165x5 275x5 496x1 826x1
1,063x1 1,140x1
Deadlifts (full gear)
264x5
672x1 705x0(1)

johnewing
08-31-2010, 06:47 AM
Monday, August 30, 2010

Magnum Lat Pulls
370x6 370x6 370x6 370x6
Spider Rows
200x6 200x6 200x6 200x6

johnewing
09-03-2010, 06:56 AM
Thursday, September 2, 2010

Bench Press full gear
154x8 264x5 374x3 661x1
760x1 821x1

Short handed in the gym last night. I didn't want to do a weight that I couldn't control without experienced guys spotting. With a meet 2.5 weeks out, it probably does some good to start backing off anyway.

johnewing
09-05-2010, 10:09 AM
Saturday, September 4, 2010

Squats (full gear)
165x5 275x5 496x1 826x1
1,063x1
Deadlifts (full gear)
264x5
705x1

johnewing
09-10-2010, 07:21 AM
Thursday, September 9, 2010

Bench Press (full gear)
154x8 264x5 374x3 661x1
760x1

Last training day before contest on September 18. Planned openers as of now are 1,069 - 760 - 677

johnewing
09-20-2010, 08:07 AM
Saturday, September 18, 2010

Meet Results

Squats
1,069x0
1,069x0
Bar kept rolling down my back about 5 or 6 inches as soon as I cracked my knees. Stood up with both, but couldn't straighten out due to how low the bar was at the end. Decided to pass on my third. I didn't know why the bar was rolling so bad and didn't want the spotters to have to struggle with another attempt if I couldn't fix the problem.
Bench Press
760x0
788x0
804x0
On all 3 attempts, I let my hands bend too far back to the point where there was no leverage to lock out at the very top of the lift.

To summarize, this was as bad a meet performance as I have ever had. While my strength level feels pretty good, I certainly have alot of things to tighten up on in the next 6 weeks before WPC Worlds.

mastermonster
09-25-2010, 07:31 PM
Hey John! It was good to see you guys again as always. The strength was sure there. With 6 weeks to work I'm sure you'll have everything tweaked for Finland and kick some butts! Even though you didn't get a lift on the books, you sure blew my guys minds!!!! They'd never seen anybody move that kind of weight!

johnewing
09-27-2010, 06:58 AM
Saturday, September 25, 2010

Squats (full gear)
165x5 275x4 496x1 826x1
1,047x1 1,085x1
Deadlifts (full gear, 90 sec. rest)
264x5
672x1 672x1 672x1 672x0(1)

Buddy, you guys seem to have a really enthusiastic and close knit group. Big things are certain to come with that combination. The meet did pretty much what I needed it to. It's gotten me irritable and focused for the last few weeks of training remaining.

johnewing
10-01-2010, 08:09 AM
Thursday, September 30, 2010

Bench Press (full gear)
154x8 264x5 374x3 661x1
755x0(1) had to almost dump to touch, couldn't backhand it all the way through
771x0(1) same as first rep
782x1 loosened up shirt, touched with a little effort and came up easy

Biceps tendon was very tight after benching, so no close grip tonight.

johnewing
10-03-2010, 05:51 PM
Saturday, October 2, 2010

Squats (full gear)
165x5 275x4 496x1 826x1
1,047x1 1,102x1

Deadlifts (full gear)
264x5
705x1 727x0(1)

mastermonster
10-07-2010, 09:48 PM
Strong stuff Big John!

johnewing
10-14-2010, 08:37 AM
My computer crashed last week, so I haven't updated this log in a little while.

Thursday, October 7, 2010
Bench Press (full gear)
154x8 264x5 374x3 661x1
744x0 782x0
No focus, bad set up, weights moving slow, both reps stalled about 3/4 of the way up. I've gotten complacent the last month or so in the bench. 3 more workouts until the next meet, need to buckle down and train more focused and intense than I have been.

Saturday, October 9, 2010
Squats (full gear)
165x5 275x5 496x1 826x1
1,047x1 very easy
1,124x0 got pinned, decided to try a narrower stance, leaned forward way too much on the way down
Deadlifts (full gear)
264x5
705x1 pretty easy
733x0 came off the floor fast, but didn't get behind the bar near enough

johnewing
10-18-2010, 06:41 AM
Thursday, October 14, 2010

Bench Press (full gear)
154x8 264x5 374x3 661x1
733x1 771x0


Saturday, October 16, 2010

Squats (full gear)
165x5 275x4 496x1 826x1
1,047x1
Deadlifts (full gear)
264x5
722x1

mastermonster
10-20-2010, 11:16 PM
Training looks 'Hardcore' as always! Good luck Big John!

johnewing
10-22-2010, 07:17 AM
Thanks Buddy,

Thursday, October 23, 2010

Bench Press (full gear)
154x8 264x5 374x3 661x1
727x1 very light
Found an opener and fixed the technique problems I've had trouble with for the last 5 or 6 weeks.

mastermonster
10-24-2010, 01:08 PM
Great benching! When do you leave for Finland?

johnewing
10-25-2010, 09:48 AM
I'm heading out Saturday. Jon and Ashton both lift Monday so I'll be hanging around all week.

Saturday, October 24, 2010

Squats (full gear)
165x5 275x5 496x1 826x1
1,025x1
Deadlifts (full gear)
264x5
755x0

mastermonster
10-25-2010, 08:50 PM
Good luck Big John! Go win it!

johnewing
10-28-2010, 07:40 AM
Wednesday, October 27, 2010

Bench Press (full gear)
154x6 264x5 374x3 661x1
727x1

Last workout before meet. Openers will be 1,025 - 727 - 705.

johnewing
11-10-2010, 08:07 AM
Sunday, November 7, 2010

WPC Worlds
Squat
1,003 - miss
1,003 - miss, lost balance after squat command
1,003 - miss

Quite simply, I couldn't come up with the weight. I decided to drop my opener when I weighed in at 311, about 17 lighter than usual. As heavy as 1,003 felt, I'm not sure if even 953 would have worked that day.

Ano and Minna Turtainen clearly set the standard of how world and national level can be run. The venue was very impressive with a large crowd on both Saturday and Sunday. There were 3 sets of monolifts, benches, plates, and bars in the warm up room all identical to what was on the main stage. Video and scoring feeds were displayed between the warm up room and the wrapping area to easily keep track of the meet. From a lifter's perspective, I can't think of a single thing that was missing or not up to par, a truly first rate production. Even after Ano was injured in the squat, Minna stayed at the meet venue until the very end to make sure everything was taken care of.

I'm going to alter my training somewhat. For the last year and half, I've gotten too beat up during the middle portion of my training cycle to train properly leading up to contests. I'm thinking that higher rep sets will reduce the pounding until the last 8 or so weeks leading in.

johnewing
11-12-2010, 06:19 AM
Thursday, November 11, 2010

Bench Press
154x8 264x6 374x3
374x8 385x8 391x8
Paused Bench Press (4 second pause)
402x2(3)
Machine Shoulder Press
200x12 200x12 200x12
Machine Side Raises
200x8 200x8 200x8
Machine Dip Press
270x8 270x8 270x8
Machine Triceps Extensions
150x8 150x8 150x8

johnewing
11-16-2010, 07:20 AM
Monday, November 15, 2010

Magnum Lat Pulls
380x8 380x8 380x8
Spider Rows
200x8 200x8 200x8
Seated Chest Rows
250x10 250x10 250x10
Rear Delts
250x8 250x8
Shrugs
320x6 320x6 320x6

johnewing
11-19-2010, 06:59 AM
Thursday, November 18, 2010

Bench Press
154x8 264x6 374x3
385x5 402x5 424x3(5)
Machine Shoulder Press
250x5 250x5 250x5
Machine Side Raises
200x5 200x5 200x5
Machine Triceps Extensions
150x5 150x5 150x5

johnewing
11-20-2010, 06:21 PM
Saturday, November 20, 2010

Squats (no belt, down to box for depth)
165x5 275x5 496x1
501x3 523x3
Pause Squats (no belt, down to box for depth, 4 second pause)
451x3
Deadlifts (no belt, conventional, standing on 3" box)
264x5
501x3 512x1(3)
Stiff Leg Deadlifts (no belt, standing on 7" box)
264x5 264x5

johnewing
11-23-2010, 07:23 AM
Monday, November 22, 2010

Magnum Lat Pulls
400x5 430x5 430x5
Spider Rows
225x5 225x5 250x5
Bent Over Rows
225x5 225x5 225x5
Shrugs
320x5 320x5 320x5
Rear Delts
220x5 220x5 220x5

johnewing
11-29-2010, 06:15 AM
Sunday, November 28, 2010

Squats (no belt, down to box for depth)
165x5 275x5 496x1
523x3 551x3
Pause Squats (no belt, down to box for depth, 4 second pause)
501x1(3)
Deadlifts (no belt, conventional)
264x5
523x1(3) 507x1(3)
Stiff Leg Deadlifts (standing on 7" box, no belt)
264x5 264x5

johnewing
12-02-2010, 10:54 PM
Thursday, December 2, 2010

Bench Press
154x8 264x6 374x3
451x1 424x3 402x5 374x7 440x1
Standing Front Press
185x5 185x5
Close Grip
374x3 374x3
Machine Chest Flys
150x5 150x5
Machine Triceps Extensions
200x5 200x5

johnewing
12-13-2010, 07:09 AM
Saturday, December 11, 2010

Squats (no belt, down to box for depth)
165x5 275x5 496x1
551x3 584x3
Pause Squats (no belt, down to box for depth, 4 second pause)
501x3
Deadlifts (belt, conventional)
264x5
551x3 562x2(3)
Box Pulls (belt, 7.5" off ground)
628x2(3)
Stiff Leg Deadlifts (no belt, standing on 7" box)
264x5 264x5
Good Mornings (45 degree hyper chair)
145x5 145x5

johnewing
12-14-2010, 06:48 AM
Monday, December 13, 2010

Magnum Lat Pulls
400x5 400x5 420x5
Spider Rows
225x5 250x5 250x5
Bent Over Rows
225x5 245x5 255x5

johnewing
12-17-2010, 06:43 AM
Thursday, December 16, 2010

Bench Press
154x8 264x5 374x3
457x1 429x3 413x5 387x7 440x1
Overhead Press
225x3 225x3
Machine Side Raises
200x5 200x5
Machine Dip Press
270x5 270x5
Machine Extensions
200x5 200x5

johnewing
12-21-2010, 08:42 AM
Sunday, December 19, 2010

Squats (no belt, down to box for depth)
165x5 275x5 496x1
562x3
Pause Squats (belt, down to box for depth, 4 sec. pause)
523x3

Tweaked the middle of my back on the first set of squats. Adding a belt for pause squats didn't help much, so I didn't pull today.

Monday, December 20,2010

Hammer Strength Lat Pulls
320x5 320x5 320x5
Spider Rows
225x5 225x5 225x5
Seated Chest Rows
250x10 250x10 250x10

johnewing
12-24-2010, 03:12 PM
Thursday, December 23, 2010

Bench Press
154x8 264x5 374x3
424x3 435x2(3) 440x2
Overhead Press
225x3 245x3
Machine Side Raises
200x5 200x5
Close Grip
385x3 405x1(3)
Machine Triceps Extensions
150x8 150x8
Machine Chest Flys
150x8 150x8
Machine Preacher Curls
120x5 120x5

mastermonster
12-26-2010, 01:46 PM
Hey John! Hope the back clears up quick. Hope all you guys had a great Christmas!

johnewing
12-30-2010, 09:13 PM
Sunday, December 26, 2010

Squats belt, down to box for depth
165x5 275x5 496x1
606x2 622x2
Deadlifts belt
264x5
551x3


Thursday, December 30, 2010

Bench Press (60 seconds rest)
154x8 264x5 374x3
407x2 407x2 407x2 407x2 407x2 407x2
Machine Shoulder Press
250x8 250x8
Machine Side Raises
200x5 200x5
Machine Chest Flys
200x8 200x8
Machine Triceps Extensions
200x8 200x8

johnewing
01-03-2011, 06:12 AM
Sunday, January 2, 2011

Squats (belt, down to box for depth, 60 seconds rest)
165x5 275x5 496x1
606x1 606x1 606x1 606x1 606x1 606x1
Deadlifts (belt, sumo, 60 seconds rest)
264x5
540x1 540x1 540x1 540x1 540x1 540x1
Box Pulls (belt, below knee)
622x3
Stiff Leg Deadlifts (standing on 7" box)
264x5 264x5
Hack Squats
208x8 232x8

johnewing
01-07-2011, 07:09 AM
Thursday, January 6, 2011

Bench Press (60 seconds rest)
154x8 264x5 374x3
440x1 440x1 440x1 440x1 440x1 440x1 440x1 440x1
Close Grip
405x3 405x2(3)
Machine Shoulder Press
290x8 290x8
Machine Side Raises
200x5 200x5
Machine Triceps Extensions
150x8 150x8
Machine Chest Flys
200x5 200x5
Machine Preacher Curls
100x8 100x8

johnewing
01-10-2011, 06:26 AM
Sunday, January 9, 2011

Squats (belt, down to box for depth, 60 seconds rest)
165x5 275x5 496x1
628x1 628x1 628x1 628x1 628x1 628x1
Deadlifts (belt, sumo, 60 seconds rest)
264x5
556x1 556x1 556x1 556x1 556x0(1)
Box Pulls (belt, below knee, conventional)
633x3
Stiff Leg Deadlifts (standing on box)
264x5 264x5
Hack Squats
304x8 304x8

johnewing
01-11-2011, 06:52 AM
Monday, January 10, 2011

Hammer Strength Lat Pulls
320x5 320x5 320x5
Spider Rows
225x5 225x5 225x5
Bent Over Rows
225x5 225x5 225x5

johnewing
01-13-2011, 06:20 AM
Wednesday, January 12, 2011

Bench Press (60 seconds rest)
154x8 264x5 374x3
451x1 451x1 451x1 451x1 451x1 451x1
Overhead Press (belt)
225x5 245x2(5)
Close Grip
405x3 405x3
Machine Side Raises
200x5 200x5
Machine Flys
200x5 200x5
Machine Triceps Extensions
150x8 150x8
Machine Preacher Curls
100x8 100x8

johnewing
01-17-2011, 07:00 AM
Sunday, January 16, 2011

Squats (belt, down to box for depth, 60 seconds rest)
165x5 275x5 496x1
644x1 644x1 644x1 644x1 644x1 644x1
Deadlifts (belt, sumo, 60 seconds rest)
264x5
562x1 562x1 562x1 562x0(1) 529x1 529x1
Box Pulls (belt, below knee)
650x1(3)
Stiff Leg Deadlifts (standing on box)
264x5 264x5
Hack Squats
304x8 304x8

johnewing
01-18-2011, 06:07 AM
Monday, January 17, 2011

Hammer Strength Lat Pulls
320x5 320x5 320x5
Spider Rows
225x5 225x5 225x5
Seated Chest Rows
250x8 250x8 250x8

johnewing
01-21-2011, 06:27 AM
Thursday, January 20, 2011

Bench Press (60 seconds rest)
154x8 264x5 374x3
462x1 462x1 462x1 462x1 462x1 462x1
Overhead Press
225x3 235x3
Close Grip
405x3 415x2(3)
Machine Side Raises
200x5 200x5
Machine Chest Flys
200x5 200x5
Machine Triceps Extensions
150x8 150x8
Machine Preacher Curls
100x8 100x8

johnewing
01-25-2011, 07:17 AM
Sunday, January 23, 2011

Squats (belt, down to box for depth, 60 seconds rest)
165x5 275x5 496x1
666x1 666x1 666x1 666x0(1) 650x0(1)
Deadlifts (belt, sumo, 60 seconds rest)
264x5
573x1 573x1 573x1 573x0(1)

Monday, January 24, 2011

Hammer Strength Lat Pulls
320x5 350x5 360x5
Spider Rows
225x5 250x5 250x5

johnewing
01-28-2011, 06:43 AM
Thursday, January 27, 2011

Bench Press (60 seconds rest)
154x8 264x5 374x3
468x1 468x1 468x1 468x1 468x1 468x0(1)
Close Grip
415x3 440x1 365x6
Overhead Press
225x3 245x3
Machine Side Raises
200x5 200x5
Machine Chest Flys
200x5 200x5
Machine Triceps Extensions
150x8 150x8

johnewing
01-31-2011, 06:39 AM
Sunday, January 30, 2011

Squats (belt, 60 seconds rest)
165x5 275x5 496x1
672x1 672x1 672x1 672x1 672x1 672x0(1)
Deadlifts (belt, sumo)
573x3 600x1

johnewing
02-07-2011, 06:52 AM
Sunday, February 6, 2011

Squats (belt)
165x5 275x5 385x3 496x1
688x1
Deadlifts (belt, sumo)
264x5
584x3 617x1
Box Pulls (belt, conventional, top of knee)
705x5
Stiff Leg Deadlifts (standing on box)
310x5 310x5

johnewing
02-08-2011, 06:14 AM
Monday, February 7, 2011

Hammer Strength Lat Pulls
360x3 360x3 360x3
Spider Rows
270x3 270x3 270x3
Low Rows
275x5 275x5 275x5

johnewing
02-11-2011, 07:22 AM
Thursday, February 10, 2011

Bench Press
154x8 264x5 374x3
451x3 485x1
Close Grip
420x2(3) 445x0(1)
Rear Delts
270x5 290x5
Hammer Strength Press
270x8 320x5

johnewing
02-14-2011, 06:40 AM
Sunday, February 13, 2011

Squats (belt, briefs)
165x5 275x5 496x1 716x1
782x3 854x1
Deadlifts (belt, briefs, sumo)
264x5
606x3 644x1
Box Pulls (belt, from top of knee)
727x5
Stiff Leg Deadlifts (standing on box)
308x5 308x5

Brian Hopper
02-14-2011, 10:27 AM
Hey John, how are things going?

johnewing
02-15-2011, 06:31 AM
Hey Brian, everything's going well. I'm just starting to ramp up my training for Seniors in June. I've been training the past couple of months with pretty low focus, just trying to get some work in. I hit the 16 week mark this past weekend so it's time to start getting serious again.

Monday, February 14, 2011

Hammer Strength Lat Pulls
360x3 360x3 360x3
Spider Rows
270x3 280x3 280x3
Low Rows
300x5 300x5 300x5
Rear Delts
300x5 300x5
Hydraulic Deadlifts (purple bands)
6 reps x 2 sets

Brian Hopper
02-15-2011, 03:44 PM
That's good, what kind of numbers are you looking to get?

johnewing
02-16-2011, 06:35 AM
Too early to tell right now. Everything feels good and light so far, but I also haven't attempted anything close to being heavy yet. Best guess right now is SQ: low 11's, BP: low 8's, DL: mid to high 7's.

Brian Hopper
02-16-2011, 01:03 PM
Best guess right now is SQ: low 11's, BP: low 8's, DL: mid to high 7's.


Wow...go get it bro!!!!! What about Greg and Garry, are they doing the meet also?

johnewing
02-16-2011, 02:33 PM
What about Greg and Garry, are they doing the meet also?

Greg will be lifting there. Garry's going to bench at masters in May. He may do both, but hasn't said one way or the other.

Brian Hopper
02-16-2011, 07:39 PM
Greg will be lifting there. Garry's going to bench at masters in May. He may do both, but hasn't said one way or the other.

Cool, best of luck to all of you!!!

johnewing
02-18-2011, 06:34 AM
Thursday, February 17, 2011

Bench Press (full gear)
154x8 264x5 374x3
633x1 661x1 705x1
Overhead Press
225x5 245x3
Close Grip
420x2(3) 445x1
Rear Delts
300x5 300x5
Hydraulic Deadlifts (purple bands)
2 sets x 6

johnewing
02-21-2011, 06:39 AM
Sunday, February 20, 2011

Squats (belt, briefs)
165x5 275x5 496x1 716x1
810x3 876x1
Deadlifts (belt, briefs)
264x5
617x3 655x1
Box Pulls (top of knee)
738x3

johnewing
02-22-2011, 06:13 AM
Monday, February 21, 2011

Hammer Strength Lat Pulls
360x3 370x3 370x3
Spider Rows
270x3 280x3 280x3
Low Rows
300x5 300x5 300x5
Rear Delts
300x5 300x5

johnewing
02-25-2011, 06:21 AM
Thursday, February, 24, 2011

Bench Press (full gear)
154x8 264x8 374x3 440x1
644x1 672x1 716x1
Close Grip
430x1(3) 405x3
Seated Dips (4 second pause)
100x5 100x5
Rear Delts
300x5 300x5

mastermonster
02-26-2011, 04:04 PM
Looking strong Big John!

Brian Hopper
02-26-2011, 06:31 PM
Where's the seniors going to be this year?

johnewing
03-01-2011, 12:18 PM
Looking strong Big John!

Thanks Buddy, how's the rehab coming along?

Brian, Seniors is in a suburb of Madison, WI this year.

mastermonster
03-03-2011, 10:30 AM
It's going great Jon! Benching will be the slowest. I've already done 135 + 40 pounds of chains for a few reps with very little pain. Tripled 325 on squats yesterday and it felt pretty good. DLed 425 last week with no pain at all. I'm real happy with it so far!

johnewing
03-07-2011, 02:17 PM
Glad to hear it Buddy

Sunday, March 6, 2011

Squats (belt, briefs)
165x5 275x5 496x1 718x1
832x2 925x0(1)
Deadlifts (belt, briefs, sumo)
264x5
622x3 661x1
Box Pulls (top of knee)
771x1 (11 second hold on top)
Stiff Leg Deadlifts (standing on box)
310x5 310x5

johnewing
03-14-2011, 09:40 AM
Sunday, March 13, 2011

Squats (belt, briefs, 150 lbs chains)
165x5 275x5 496x1 716x1
832x1 854x1
Deadlifts (belt, briefs, sumo)
264x5
633x3 672x0(1)

johnewing
03-18-2011, 07:38 AM
Thursday, March 17, 2011

Bench Press (full gear)
154x8 264x5 374x3 451x1
705x1 744x1 771x1
Close Grip
402x3 413x2(3)
Rear Delts
270x6 270x6

johnewing
03-21-2011, 07:18 AM
Sunday, March 20, 2011

Squats (belt, briefs)
165x5 275x5 496x1 716x1
903x1
Deadlifts (belt, briefs, sumo)
264x5
639x1 666x1
Box Pulls (top of knee)
782x1 (4 second hold on top)

johnewing
03-28-2011, 06:17 AM
Thursday, March 24, 2011

Bench Press (full gear)
154x8 264x5 374x3
722x1 760x1 788x0(1)
Close Grip
413x3 418x2(3)

Sunday, March 27, 2011

Squats (belt, briefs, suit down)
165x5 275x5 496x1 826x1
953x1 981x1
Deadlifts (belt, briefs, sumo)
264x5
644x1 672x0(1)
Box Pulls (top of knee)
804x1 (8 second hold on top)
Good Mornings (45 degree hyper chair)
165x5

mastermonster
03-31-2011, 10:25 AM
You're handling some monster weight lately...even for you!

johnewing
04-11-2011, 07:54 AM
Sunday, April 10, 2011

Squats (belt, briefs, suit down, wraps)
165x5 275x4 496x1 826x1
953x1 1,003x1
Deadlifts (full gear)
264x5
705x1 722x0(1)
Box Pulls (top of knee)
826x1 (6 second hold on top)
Good Mornings (45 degree hyper chair)
125x5 125x5

johnewing
04-14-2011, 06:34 AM
Wednesday, April 13, 2011

Bench Press (full gear)
154x8 264x5 374x3
733x1 771x1 821x0(1)
Close Grip
413x3 424x2(3)
Rear Delts
270x8 270x8

johnewing
04-18-2011, 06:42 AM
Sunday, April 17, 2011

Squats (belt, briefs, suit down wraps)
165x5 275x4 496x1 828x1
1,014x1 1,052x1
Deadlifts (full gear)
264x5
710x1 727x1

Brian Hopper
04-18-2011, 12:36 PM
Training is looking good John!!!

johnewing
04-25-2011, 06:19 AM
Thanks Brian, sorry to hear about your injury. I hope you have a speedy recovery.

Thursday, April 21, 2011

Bench Press (full gear)
154x8 264x5 374x3
749x1 804x0(1)
Close Grip (2 board)
451x3 468x3

Sunday, April 24, 2011

Squats (full gear)
165x5 275x5 496x1 870x1
1,041x1 1,074x1
Deadlifts (full gear, sumo)
264x5
710x1 733x1

Brian Hopper
04-25-2011, 07:41 PM
Thanks bro, so do I

mastermonster
04-26-2011, 01:59 PM
FREAKY #'s lately John!

johnewing
05-02-2011, 08:23 AM
Thanks Buddy, I feel less beat up coming into this one than I have for about a year and a half.

Thursday, April 28, 2011

Bench Press (full gear)
154x8 264x5 374x3
722x1 771x1 821x0(1)
Close Grip
407x3 424x3
Rear Delts
300x8 300x8

Saturday, April 30, 2011

Squats (full gear)
165x5 275x4 496x1 892x1
1,058x1 1,102x1
Deadlifts (full gear)
264x5
716x0(1) 744x0(1)

johnewing
05-06-2011, 05:11 AM
Thursday, May 5, 2011

Bench Press (full gear)
154x8 264x5 374x3 661x1
771x1 804x1
Close Grip (2 boards)
485x3 501x1(3)

Brian Hopper
05-06-2011, 03:43 PM
Strong benching John!!! Are these to a board or the chest?

johnewing
05-14-2011, 08:59 PM
I'm only using boards for the close grip. Most are touching, but a couple of the lighter ones the last few weeks have been about 1/2 inch off or so.

Sunday, May 8, 2011

Squats (full gear)
165x5 275x4 496x1 903x1
1,052x1 1,124x1
Deadlifts (full gear)
264x5
727x0(1) 749x0(1)


Thursday, May 12, 2011

Bench Press (full gear)
154x8 264x5 374x3 661x1
788x1 821x0(1)



Saturday, May 14, 2011

Squats (full gear)
165x5 275x4 496x1 903x1
1,052x1 1,107x1
Deadlifts (full gear)
264x5
705x1 760x0(1)

johnewing
05-20-2011, 10:39 AM
Thursday, May 19, 2011

Bench Press (full gear)
154x8 264x6 374x3 661x1
733x1 782x1 832x1

Brian Hopper
05-20-2011, 04:17 PM
832x1


Nice!!!

johnewing
05-29-2011, 01:59 PM
Saturday, May 28, 2011

Squats (full gear)
165x5 275x5 496x1 903x1
1,052x1
Bench Press (full gear)
154x8 264x5 374x3 661x1
733x1
Deadlifts (full gear)
264x5
705x1

johnewing
06-13-2011, 12:16 AM
Sunday, June 12, 2011

APF Seniors

Squats
1,052 miss, depth
1,052 miss
1,052 miss

Had balance issues, forward on opener, fell back on the way up with 2nd, knee buckled in on 3rd.
Decided to enter bench only.

Bench Press
733 good
782 good
804 miss, left arm flipped down about 1/2" from touching

mastermonster
06-25-2011, 01:21 PM
Great job on winning the BP at Seniors Big John!

johnewing
06-30-2011, 09:32 PM
Thanks Buddy, not the day I was looking for, but it did improve my mood a little.

Thursday, June 30, 2011

Bench Press
154x8 264x5 374x3
402x8 402x8 402x8
Machine Shoulder Press
250x8 250x8 250x8
Machine Triceps Press
250x8 250x8 250x8
Pec Deck
150x8 150x8 150x8
Low Rows
250x8 250x8 250x8
Rear Delts
220x8 220x8 220x8

johnewing
07-04-2011, 08:02 AM
Sunday, July 3, 2011

Squats (briefs)
165x5 275x5 496x1
606x5 606x5
Pause Squats (belt, 4 second pause)
407x5 407x5
Machine Leg Press
360x5 360x5
Good Mornings (45 degree hyper chair)
132x5 132x5
Hammer Strength Lat Pulls
270x5 270x5
Seated Chest Rows
250x5 250x5

johnewing
07-05-2011, 06:26 AM
Monday, July 4, 2011
Deadlifts (belt, briefs, conventional, standing on 3" box)
135x5 225x5 405x3
505x5 505x5
Box Pulls (belt, 11" off ground)
605x5 605x5
Spider Rows
180x5 180x5

johnewing
07-11-2011, 06:36 AM
Sunday, July 10, 2011

Squats (belt, briefs)
165x5 275x5 496x1
650x5 650x5
Pause Squats
429x5
Machine Leg Press
350x5 350x5

johnewing
07-15-2011, 07:24 AM
Thursday, July 14, 2011

Bench Press
154x8 264x5 374x3
429x4 429x4
Close Grip
374x4 374x3
Machine Shoulder Press
250x5 250x5
Rear Delts
200x5 200x5
Seated Chest Rows
250x5 250x5
Pec Deck
200x5 200x5

johnewing
07-18-2011, 06:23 AM
Sunday, July 17, 2011

Squats (belt, briefs)
165x5 275x5 496x1
672x5 672x5
Pause Squats (belt)
451x5
Selectorized Hack Squat
350x5 350x5
Leg Raises3
150x10 150x10
Hammer Strength Lat Pulls
300x5 300x5

johnewing
07-25-2011, 06:35 AM
Thursday, July 21, 2011

Bench Press
154x8 264x5 374x3
440x3 451x3
Close Grip
374x5 374x5
Machine Shoulder Press
250x5 250x5
Machine Side Raises
250x5 250x5
Pec Deck
200x5 200x5
Rear Delts
250x5 250x5

Sunday, July 24, 2011

Squats (belt, briefs)
165x5 275x5 496x1
688x5 688x5
Pause Squats (belt, box)
473x5
Deadlifts (belt, conventional)
505x5 505x5
Good Mornings (45 degree hyper chair)
135x5 135x5

johnewing
08-15-2011, 06:40 AM
Sunday, August 14, 2011

Squats (belt, briefs, 150 lbs. chains, box)
165x5 275x4 496x1
672x1 705x1
Deadlifts (belt, briefs, conventional)
264x5
584x3 628x1

johnewing
08-16-2011, 09:50 AM
Monday, August 15, 2011

Hammer Strength Lat Pulls
320x5 320x5 320x5
Spider Rows
190x5 190x5 190x5
Seated Chest Rows
300x5 300x5 300x5

johnewing
08-19-2011, 06:16 AM
Thursday, August 18, 2011

Bench Press (full gear)
154x8 264x5 374x3
650x1 688x1 722x1
Close Grip
402x3 424x1
Machine Shoulder Press
320x5 320x5
Machine Side Raises
200x5 200x5
Pec Deck
200x5 200x5