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john o
02-05-2010, 03:25 AM
I'm going to start a 531 based strength program in mid March based on a template Tom Mutaffis was kind enough to suggest. I'm reading 531 now and have a vacation lined up in March, hence the delay. I thought I might as well start a log anyway and appreciate any tips, advice, or suggestions. I train three days a week. These are this weeks workouts.

Workout #1 (pulling) deadlifts: 225x8 convential
315x6 alternating raw
405x3 straps
455x1straps
515x1straps
500x1straps
375x3 alternating raw
365x3alternating raw
reverse hypers 120 lbs 2x10, high pulley rows (wide) 120x15 (medium) 150x11(close)225x10
bodyweight chinsx5, 60 lbs. assistance 2 sets of 6 drag curls 50lbs 11,10x

Workout #2 (pressing) decline bb bench: index on ring 135x8
middle on.. 225x6
pinkie. 275x5
thumb from smooth315x3
335x3
pinkie. 295x4
thumb. 295x3
flat db press 110 6x, 6x, 60 lbs. (quick) 15x
Overhead db tri presses 80 lbs 12x, 100x10, 125x6
Arnold presses 60lbs 8x, 55 5x drop set to 32.5 4x
lateral db raise 25x10, 15x10
rotator pulley 30x8

john o
02-05-2010, 03:40 AM
Workout #3 lower body. squats:135x10
225x6
315x4
405x2
445x2
405x2
315x4
285x6
Bulgarian split squats w/bar 10x, 70lbs10x2, alternating lunges back and forth across big room
Leg curls 90x10 105x9,8. GHR bw 10,9x

I turn forty in 17 months so I estmate I'm about 250-300 pounds away from a 1,607 3 lift.
I'll be doing most of these entries from my phone and I'm inept with all things technology so bear with me.
Thanks in advance for the help.

Coke
02-05-2010, 07:51 PM
You are working with a tried and true split and doing very well man...good luck with your goals.

john o
02-07-2010, 12:04 AM
Thank you sir. I'm a big believer in the k.I.s.s. principle.

Due to shift work I had to get in pulling day with only one day of rest after squatting. I have torn
Muscles in my legs for the last decade constantly so I'm extra cautious. I skipped deads and got in
A quick 50 minute workout.

T-bar: 70 lbs 12x wide
90 10x wide
135 8x wide
205 4x medium
135 6x close
90 10x close. I listed just the weight I loaded

BW chins 6x, 45lbs assist 6x, 60 assist 6x
Reverse hypers 120 lbs 10x,10x,8x
Kroc rows 75x25, 65x20
Farmer's walks 115 lbs a hand across room ? /back; then to the 85's for same.

It was good to get in some lifts to help grip. Weights weren't heavy, but grip needs work.

john o
02-09-2010, 12:09 AM
Pressing: incline bench: 135x8 index on ring
185x6 middle
225x4 pinkie
275x 2.5 no spotter, played it safe and went down about 60 percent
for the third rep.
265x3 thumb from smooth
255x3 ring
230x7 thumb
Flat dumbbells 120 x 5, 90x8
Jm presses 110x8, 135x6- learning the movement
Tate presses 55x7, 35x12
Arnold presses (standing) 60x8, 55x5 drop set 32.5x5

High rep face pulls 25x

It's snowing here and I slid into a big curb damaging my rim and who knows what
else on the way to the gym. I was getting passed by grandmas on the way home.
I think the alignment got screwed up. Hard to tell in the snow, but if I went over twenty
my car would veer off course.

Coke
02-09-2010, 08:55 AM
Sorry to hear about what happened to your ride...I am concerned about getting out there later today myself now, we are expecting tons of snow with no end in sight until tomorrow morning.

Pulled off some pretty good pressing sets.

john o
02-10-2010, 02:04 PM
Sorry to hear about what happened to your ride...I am concerned about getting out there later today myself now, we are expecting tons of snow with no end in sight until tomorrow morning.

Pulled off some pretty good pressing sets.

Hope you made it. Just got done squatting and I'm sitting at the repair shop waiting for my car. Right now we are at $529.00!
Lower body: squats 135x10
225x6
315x4
405x2
445x2
405x2
315x4
295x6
Hack squat: 200x8 2 sets, 90x12
3 sets of lunges back and forth across large group class room
GHR BWx12, 10 lbs behind head 8x
1 hour. Foam roller, stretching, pre and post

Taking the squats slow due to chronic leg issues. I move up weight when I get it two or three sessions in a row and usually add a
rep or a little weight to one of the lower percentage lifts.

StLRPh
02-10-2010, 02:35 PM
John, Great job with the training. Sorry about the car that really sucks. Starting 5/3/1 tonight myself in the garage.

Matt Pipe
02-10-2010, 03:13 PM
Big dent in the wallet there, unlucky mate, great squats tho. Good luck with your goal, how come 1607lbs specifically?

john o
02-10-2010, 03:23 PM
Still at the shop, browsing WBB. So, you are breaking in the new digs tonight huh? Congrats, between the move and being sick I'm sure you are ready. 531 makes a lot of sense to me and I am looking forward to it. I'll be sure to check in on your logs.
Keep your garage closed. I think if I was driving by someone's garage setup I'd want to get an impromptu workout in.





QuOTE=StLRPh;2291404]John, Great job with the training. Sorry about the car that really sucks. Starting 5/3/1 tonight myself in the garage.[/QUOTE]

StLRPh
02-10-2010, 04:55 PM
[QUOTE=john o;2291432]Still at the shop, browsing WBB. So, you are breaking in the new digs tonight huh? Congrats, between the move and being sick I'm sure you are ready. 531 makes a lot of sense to me and I am looking forward to it. I'll be sure to check in on your logs.
Keep your garage closed. I think if I was driving by someone's garage setup I'd want to get an impromptu workout in.

You'd be welcome any time

john o
02-11-2010, 12:09 AM
Big dent in the wallet there, unlucky mate, great squats tho. Good luck with your goal, how come 1607lbs specifically?

Well you can't take it with you anyway I guess. Thx for stopping in. 1,607 is the designation for the elite category at raw 242. Just
Something to shoot for really.

john o
02-12-2010, 03:15 PM
Cardio: heavy bag 10 two minute rounds, 30 seconds between rounds. Hands, feet, elbow, knees, takedowns
speed and striking bag round plus abs. I limit the time to about a half hour of real training.

Coke
02-13-2010, 10:49 AM
Killer **** there man, didn't know you were into the fight game.

johnnyo_99
02-13-2010, 10:55 AM
hey, a fellow Jon (john) O. nice lifts bro.

StLRPh
02-13-2010, 11:58 AM
Have you done any MMA training locally?

john o
02-13-2010, 06:11 PM
Johnny O thx for stopping in. That's my nickname as well. I saw your journal heading a few days ago, but didn't get a chance to stop in. I'll check it out.

Coke- More of a has been at this point. I trained three or four times a week for about a decade. Mainly standup and a few years on the ground. Chronic
leg pulls don't allow me to hold guard and between the broken noses and hands I was missing too much work. I don't have a desk job.

MattI- Yes, I've trained locally. I still help the fighters out and if you've been to any local shows you've probably seen me. I cornered
One of the guys at the Viking a few weeks ago. (last fight)

Today I decided to ditch the straps for deadlifts and try to get my grip better before I set my #'s for 531 in late March. I wasn't sure how much
Weight I'd get but the plan was to get 475 and add ten pounds a week so I can plug in 500 plus to begin the program. On a side note after
the session I realized the straps allowed me to do heavier weights that diid have carryover to a raw lift. I had been doing some raw work
And slowly moving it up and using straps for heavy sets. There are different schools of thought there, but for me this rationale seemed to work.

Pulling: 225x8 conventional
315x6 mixed
365x3 mixed
405x2 mixed
455x1 mixed
475x1 mixed (tore callous on left hand) a little blood. Between buyig chalk last night and tearing the callous I sort of resembled a powerlifter for a bried moment.
425x1 mixed
405x1 mixed
315x5 conventional
Bent over rows: 225x8. 245x6. 135x15
Reverse hypers: 120 lbs 10, 10, 8
Kroc rows 80 lbs. 25x
Farmer's walks 115 pounds across room ?/ back (grip gone) skipped chins and did some hammer curls 65x20. 50x16

Good workout. I feell a little unbalanced with the mixed grip still, but th weiight went up real smooth to 475; which wasn't too bad.

StLRPh
02-13-2010, 06:42 PM
Pulls are looking good. I haven't been to any local shows but I was hearing about them on the radio and may have to check one out when things calm down around the house.

Coke
02-13-2010, 08:28 PM
I could never get into the mixed grips...that's some brutal pulling bro.

johnnyo_99
02-14-2010, 12:25 PM
My personal preference is no straps on deadlifts, only use them with shrugs. you might throw in towel shrugs or towel deadlifts once in a while for grip work. Just wrap a towel around the bar, make it as thick as you want.

john o
02-15-2010, 11:55 AM
MattI I'll try to update you on any shows in the future.
Johnny o- those are good ideas. I've been doing Kroc rows and Farmer's walks; which have helped. Only about a month until I start 531, but
I'll file the suggestion away for sometime down the road.
Coke- I'm not sure on the mixed or conventional yet. I haven't tried sumo and I'm really just learning the deadlift. I feel like I have a lot more weight I can pull with more reps and technique.

Thanks for the encouragement fellas.

Pressing: flat bench (various grips) 135x10
185x6
225x5
275x3
315x3 pretty smooth
295x3 grinder
285x3
275x4
Weighted dips 25 lbs x 13/ 9 wide, close
Incline tri pushdowns 120x15, 150x10, 200x9 various grips

Barbell shrugs 225x12, 315 2 sets of 4 grip resulted in a few cheat reps
Lateral raise 20x12 drop set 12.5 8x
Face pulls 60x27

StLRPh
02-15-2010, 12:20 PM
Presses are looking strong

Coke
02-15-2010, 05:40 PM
Nice job all around John.

john o
02-17-2010, 01:52 PM
Lower body: Did the lower body warmup s described in the article. Pyramided up to my heavy set 435 and could only do two bs half squats. Last weeks at the same weight were solid. I dropped it down to 405 concentating on depth. Sill felt weak and all out of whackf formwise. I felt my lower back tighten and what I ould describe as something sliding in the area. I racked the weight and waddled off to a corner to see how bad it was. I couldn't touch my toes or do a freestanding squat. Might be time to get a belt. I've had a lot of trouble sleeping lately. It's the only thing I can point to for such a dramatic regression in a week. I guess I'll join some of the other foks who are nursing injjuries. I hope this is just a scare, but I don't cut workouts short prematurely as a matter of practice.
I'll see what tomorrow brings and figure things out based on the extent of the injury.

You guys keep it up.

StLRPh
02-17-2010, 02:06 PM
Sorry to hear about your back. That really sucks. Rest it up and come back stronger. Good luck

Matt Pipe
02-17-2010, 02:21 PM
Nice pulling and benching mate, hope the backs ok and you're back in no time too. Btw stick with conventional on the deads, it looks way cooler ;)

borracho
02-19-2010, 04:02 PM
Between buyig chalk last night and tearing the callous I sort of resembled a powerlifter for a bried moment.


Awesome :D


Nice lifting bud. BTW, I am john as well...whats the John count up to in this log...3?

john o
02-20-2010, 05:42 AM
Yeah, 3 far as I know. I'm starting to feel like a prostitute with all the John's. Thanks for checking in. Wish I had some workouts to post.

john o
02-20-2010, 05:52 AM
Thanks. Going to be a while with the back, but it's good to know I can pick up some cool points with conventional deads. I


Nice pulling and benching mate, hope the backs ok and you're back in no time too. Btw stick with conventional on the deads, it looks way cooler ;)

johnnyo_99
02-20-2010, 08:55 AM
take care of yourself, you'll be back in no time.

john o
02-24-2010, 05:41 PM
FIrst day back. Exactly a week from injury. With some help from Matt I decided to test the waters. Basically, doing high rep movements in the pattern of injury and assessing the pain to determine how to go forward. Things went good so I plan on oing the squats daily with high reps and slowly raisng the weightand decreasing reps.
Warmup and three sets of 25 rep squats with the bar. 1 set of high rep light weight for the rest o the muscle groups.

Tomorrow I'll squat with the bar plus 2.5 and so on each successive day. I'll sporadically throw in some other lifts throughout the week. Got the ice on now, but it felt good to get off my ass, even in such a limited capacity. I won't bore you guys with daily progress reports; every few days I'll post more so for me to track progress.

Thanks as always for the suggestions and support. It's nice to have a forum where we can help each other achieve our goals.

StLRPh
02-24-2010, 06:08 PM
Sounds like a well thought out plan. I'm sure you'll be back at it in no time. Have you got your belt yet?

john o
02-24-2010, 06:33 PM
I ordered from Bob's Belts $109.00 a few days ago. They gave a 1 month eta as they are handmade. Got the three tone powerbelt in blue/gray/blue. Should have got some red as I need the 10 pounds more than ever.

StLRPh
02-25-2010, 05:45 AM
Grow a 'stache in the meantime. That also works :)

Coke
02-25-2010, 06:43 AM
Bob's belts are awesome, good deal - just saw what was out there...look forward to seeing you bounce back.

Athos
02-26-2010, 02:14 PM
Finally got a chance to stop in and now I'm putting this on my list of regulars, some really impressive lifting in here. Sorry to read about your back, but damn that makes the pulling you were doing even more impressive! I'm with coke, definitely looking forward to seeing you moving big weight again.

john o
02-26-2010, 10:51 PM
Did the routine yesterday 3 sets of squats bar plus 25 for 25 reps. Felt pretty good. Reread the article I'm basing the rehab on and it called for a little more weight than I had remembered. Today, I did 2 sets of 25 with 45 pounds and the third with 55 lbs. This was actually pretty tough for me. I'm supposed to focus on the squat and do no other heavy work. Screwed around and did a flat bech 21's, 10 lb. lateral raise to failure, tri- extensions, etc. Just doing something really. I did do a set of chins, which I probably shouldn't have. Back was extremely tight after this workout and getting around was comical. Did the ice, contrast shower, etc. This is supposed to be a painful process, which is not a problem. I just have to differentiate between good and bad pain so to speak. Anyway, I'll try again tomorrow as long as my body can do the motion adding ten on the last set. It's funny how you can lift a soup can for enough reps and you'll be more gassed from that than a low rep maximal effort day. Probably the lactic acid and different type of muscular work.

Still working on touching my toes LOL



















Athos- I'm ready as well. I'm glad you're back wasn't a setback. That 480 was definitely a test.
Matt- Growing a stache would hinder my modeling career.
Coke- yeah, Bob's belts are highly recommended and supposed to be "top of the line" I'm bouncing like a lead balloon at the moment, but "I"ll be back." Hard to convey the Austrian accent over the internet.

StLRPh
02-27-2010, 06:08 AM
Good work with the rehab. Its boring as hell but necessary sometimes.

Matt Pipe
02-27-2010, 01:03 PM
Good to see you're on top of your rehab mate, you'll be back in no time

john o
02-28-2010, 08:04 PM
Thanks Matt's

Today was the 5th day in a row squatting. 3 sets of 25x55 65 75. Did an additional set for the other body parts.
New PR :). Still working on the elusive toe touch.

StLRPh
03-01-2010, 01:16 PM
Here's a DIY for grip stuff. Thought you might find it interesting:
http://www.dieselcrew.com/how-to-make-rotating-thick-grips/

Coke
03-01-2010, 06:53 PM
Way to rehab and build yourself back up.

john o
03-02-2010, 09:36 PM
My days are running together. I haven't missed a day yet, but I think I did the same weight today as yesterday. 3 sets of 25; 65,75,85. It's tough to be so hyperfocused on form for so many reps, but I'm seeing some tendencies to slightly alter form as I tire. It's slight, but I'll keep working on it. A few more days and I drop to 15's with more weight. Getting closer to the toes. Finished up wth twelve misc. light ses for the remaining muscle groups. Purposeully resisting going heavy according to rehab protocols. Hopefully, strength returns quickly. Thanks again Coke and Matt. I checked out that link and that's a prety good idea. I realy haven't done grip specific work short of the few weks before the back. Just a few sets of Farmer's and Kroc rows were helpul. Once I'm back to speed I might try those if other options aren't working.

john o
03-04-2010, 05:30 PM
Dropped the reps to 15 and added weight. 3 of 185. Tweaked it a little on the first set; I don't think too badly though. Getting close to touching my toes and I can now lift my feet into position to wash when I shower. This is going to take a while I suspect, but I am making progress.

StLRPh
03-04-2010, 06:47 PM
Doing a great job keeping focus. It would drive me absolutely nuts but unfortunately its necessary. Sounds like you're definitely making progress though.

Coke
03-04-2010, 08:51 PM
It is what it is bro, all you can do is be patient as things improve slow but surely.

Athos
03-05-2010, 08:33 AM
Keep it up, being this focused and patient while you do what has to be done is a testament to your work ethic. You are moving in the right direction my friend!

borracho
03-05-2010, 01:24 PM
Nice job building yourself back up bud...stay smart and keep it up.

john o
03-05-2010, 03:18 PM
Thanks so much guys. I appreciate it, because frankly this I a pain in the ass; or back as it were. I think todays session was ten days in a row. I warmed up well, did some freestanding and a bar squat set, then did 185, 205, 205, for ten reps. I felt "weakness" again at the low portion of the lift where the back is at it's most arched. I think I'm right on the edge of what my back can tolerate at the moment. I'm going to tak a day or so off and may see if i can handle 225 for 5's. I leave for Honduras Tuesday, so that will give me a four day rest. I'm not going over 225 until my belt arrives, as I'm still a little paranoid. Finished up with some high rep sets for the other muscle groups. Decided to rep out with 225 on flat bench to see how much strength I've lost. The 15th rep would have require some lower back involvement so I deferred completing the rep. Instead, I had 225 on my chest and had to figure out how to get it off without using my back. Let's just say even I was laughing at me.

NickAus
03-05-2010, 03:32 PM
Keep it up, it will all be worth it in the long run.

Best of luck!!

Athos
03-08-2010, 11:31 AM
Good job with getting in the work that you did (and however the heck you managed to get that weight off without using your back). The time off while you are away may do you some real good. Hope to see you feeling stronger after your return.

borracho
03-08-2010, 01:08 PM
Smart to stay at a weight that you're comfortable with while building back up...that'll ensure you're able to continue back up to where you were and then further. Have a safe trip!!

StLRPh
03-08-2010, 01:17 PM
I want to see a video of that bench work :)

Enjoy your trip. I'm sure the extra rest will be helpful.

john o
03-08-2010, 04:04 PM
I actually leave very early Wed, not Tuesday as I posted. Took two days off and got one in today. Squats 135x10, 205x10, 205x10, and 225x5. My legs have given me problems for years. I've ripped my groin and pulled my hamstrings moretimes than I can remember. Plus, I'm generally inflexible even with good warmup and stretching. I'm trying to sort it out because I think difficulty getting deep without the feeling of stress on my ITB bands can wreak havoc on my form. Trust me I've tried damn near everything. Followed up with 6 bench sets. Went up to 275x3 so I've lost a good amount of strength. Finished with supersets for shoulders. Shrugs, lateral raises. Tomorrow I might deadlift very lightly plus abs. Had a spotter today :) Last time I just rolled the bar down past my waist, grabbed an end of the bar and let it drop to the floor and slowly did the same for the other side, and all video evidence has been destroyed!

BULK_BOY
03-08-2010, 07:26 PM
Injuries are such a pain. You seem to be a very focused individual. That's excellent for getting back up on the horse. Be a persistent bugger is what I say. ;)

Enjoy your trip.

Ciao!

Athos
03-09-2010, 11:51 AM
I agree with bulk boy, you are extremely focused and even with injuries, you're still doing everything that you can. No excuses or b.s., just making the best of it, I love that attitude. Looks like you had a pretty decent workout still, great work!

john o
03-09-2010, 03:09 PM
Well thanks BB and Athos! It's as much habit as anything else. I've trained consistently for something or another since I was five. It gets to be sort of like eating, you know when it's time. I am fairly self-motivated, but the help and support in here only enhances that.
BTW Athos I got a little nostalgic with your Trek story. When I was a kid my father would ride the Katy Trail every day on this old 8 speed Schwinn ? with an apple seat. He had huge headphones and tube socks pulled all the way up. Anyway, some young guy with a 2,0000 dollar bike and shave legs tried to pass him and couldn't. My dad knew the guy rode on Tuesday mornings and made sure he waited for the guy just to torture him. Eventually, the guy gave up trying to beat him.

Tried deadlifting today. 1pps trap barx15, 2ppsx10, 2ppsx10, conventional 135x15.
Followed up with BB curl and Jm press supersets x 4 and some ab work. Kind of limited on what I could do for abs, but they are weak. Note to self. This was decent for the day. I'm definitely not close to do anything heavy, but I'm on the cusp of at least being able to handle most of the movements. Deadlifting was comparable to the squatting in terms of limitation, but it was nice just to pick up a bar.


Gotta run and get some shorts for the trip, maybe a massage as well. The only thing I'm lifting for four days is a cigar and perhaps a Honduran girl. She must be light though. :)

I hope to check in on your journals later this evening. If not, take care and keep strong.

StLRPh
03-09-2010, 04:39 PM
Good to see the progression. I just got a mental image of my dad on his bike with the tube socks and (for my dad at least) a green fish net tank top. LFAO

Athos
03-11-2010, 02:14 PM
Nice wrok, sounds like you are definitely moving in the righ tdrection. Love the Katy trail story, I live about ten minutes from the Katy and yep, I see guys like that all the time. I need to bust out the tube socks and try the same thing. :)

johnnyo_99
03-11-2010, 08:35 PM
take it easy on the Honduran girl! save some energy for the gym!

john o
03-14-2010, 10:21 PM
Thanks gentlemen. Johnny I didn't bring my phone so I missed that advice. Thought you might like that A considering your rationale for the Trek with your buddies.

Well, I'm back and alive so that's a plus. Slept about 12 hours in 3 days. The trip was through a cigar company and the housing was dorm style. One of the guys snored terribly so I went to a courtyard by the pool that had couches. Another guy in the room followed and he proceeded to snore on the couch next to me. The next night same thing except this time when I went to the couch the roosters mocked me. I know God was havig some fun and I literally looked in the sky and told him so.
I smoked at least twenty five cigars, and managed to get in one half ass exercise session. I did about ten minutes of cardio stuff and stretched, a few sets of pushups, and i took a cooler to do 3 sets of bw box squats 25 and an additional set of paused ATG freestanding squats. Finished up with some shadowboxing. I did this as far removed from anyone as possible. The only person who saw me was our security guy who kept shadowboxing around me for the rest of the trip.

The first day was a two hour bus ride through pot holed roads I was in the back of the bus and getting bounced all over. Not good at all for the back. However, I did end up playing water volleyball and dancing. Ok, gyrating like an epileptic. I don't dance and shouldn't have done the volleyball, but I had a very good reason words wouldn' convey.

If anyone needs incentive to get big and strong Honduran women should be on the list. Most of the men are small in stature and are too busy working or don't have acess to weights. So, being a semi-fit big guy was a novelty. I had a couple good hair days as well. :). Anyway, I hope this doesn't come across as if I'm trying to be some "player", trust me I hate "that guy;" just sharing a little and kidding around.

Looking forward to advancing the #'s this week when I can. Rough schedule though. 24 hour shift tomorrow, then midnights on Tues/Wed, and a 24 Friday. The belt should be coming soon.

StLRPh
03-15-2010, 05:55 AM
Sounds like you had a good trip. You're not supposed to sleep on vacations anyway :)

Coke
03-15-2010, 09:33 AM
You deserved to getaway...hope to see you resume things soon to some extent man.

john o
03-15-2010, 02:24 PM
Sounds like you had a good trip. You're not supposed to sleep on vacations anyway :)

Well, I did it correctly then. Yeah, it was a good vacation. One of those where you need a vacation from your vacation.

john o
03-15-2010, 02:36 PM
You deserved to getaway...hope to see you resume things soon to some extent man.

I don't know if I deserved it, but I needed it. Me too! I'm itching to get back in there. It will probably be a few months, but I'll happily take slow and steady progress. I'm a little concerned about it being a long term issue, but all you can do is play the cards you are dealt. Thanks for sticking around through the process. That applies to all who post here.

StLRPh
03-15-2010, 02:48 PM
Have you ever used the Reverse Hyper at Powerhouse? Could be helpful. Are you going to start on Wendler's 5/3/1?

borracho
03-15-2010, 03:01 PM
I had a couple good hair days as well. :).

haha..good things.

Pics of the ladies, perhaps?

john o
03-15-2010, 03:34 PM
haha..good things.

Pics of the ladies, perhaps?


I'm an absolute goof with all things technology. I haven't developed the pictures yet, but if you want to walk me through it I can try. I usually post from my phone which is why it seems like I have problems with English and viewing videos etc. I'm on the work computer right now.

john o
03-15-2010, 03:53 PM
Have you ever used the Reverse Hyper at Powerhouse? Could be helpful. Are you going to start on Wendler's 5/3/1?

Yeah, the reverse hyper was a staple accessory movement. I really liked them. Interesting you brought these questions up as I've been trying to decide where to go from here. I may try doing them without the weight tomorrow and see how the back responds.

As for 531, I've read the book and was going to start when I hit a 1,400 pound total (or closer to). I was probably mid 1,300's so I either would already be on it or going to start shortly. If you remember my goal was/is 1,607 by 40 (June 2011).

It's really predicated on the back. I would have no idea where to set my #'s for the lift and want to make sure I'm ready for the progression without any setbacks. It doesn't make sense to me to plug in numbers that are depressed by injury. I don't know I'm open to suggestion. You are the 531 guru, help me out brother.

Every time I see your progress I want to start though.

NickAus
03-15-2010, 04:19 PM
Looking good!!

StLRPh
03-15-2010, 06:13 PM
Here's a few things that I remembered reading at EFS:

http://asp.elitefts.com/qa/default.asp?qid=115635&tid=

http://asp.elitefts.com/qa/default.asp?qid=22908&tid=

AdamBAG is battling a pretty bad back injury right now and he's been really helpful for me:
http://www.wannabebig.com/forums/showthread.php?132633-Adam-s-First-Bench-Meet

Good luck bud

Athos
03-15-2010, 06:25 PM
haha, the trip sounds awesome. Serious props for getting in some 'cooler' squats while down there too, that's dedication!

john o
03-15-2010, 08:37 PM
Here's a few things that I remembered reading at EFS:

http://asp.elitefts.com/qa/default.asp?qid=115635&tid=

http://asp.elitefts.com/qa/default.asp?qid=22908&tid=

AdamBAG is battling a pretty bad back injury right now and he's been really helpful for me:
http://www.wannabebig.com/forums/showthread.php?132633-Adam-s-First-Bench-Meet

Good luck bud

You sure came through! I have bounced the idea of front squats around and just may have to do them if I don't eventually sort things out with back squats. I'm going to give it a while and see if back bar improves. I'm still healing and would like to do the lift that is used in competition.

Same with trap bar. I'll probably sprinkle a little of one or the other in based on how I feel. It's nice to have so many options though if this turns into a long-term deal. Honestly, my tight leg muscles/hips need to be sorted as well. I'll do everything I can to keep squatting though.

I'll do some reverse hypers in your honor tomorrow Matt!

john o
03-15-2010, 08:49 PM
haha, the trip sounds awesome. Serious props for getting in some 'cooler' squats while down there too, that's dedication!

Maybe you missed the 25 plus cigars Athos. Now, that's dedication! I wanted to get something in just to loosen up and keep some range of motion. I find myself doing hip rotations, reaching for the sky, and cat stretches on days I don't train just to see if it aggravates it.

Keep us posted on those meets. I played around with doing the Show Me Games just to get one under my belt. Obviously, that's out. I'm not dead set on doing one, but, I wouldn't mind giving a low level event a try to see if i like it and to learn a few things if I ever decided to do a bigger/other events.

AdamBAG
03-16-2010, 12:04 PM
You are doing the right things. Slow and steady progress is the best way to get your back healthy. I've been fighting a disc issue since last July, so I understand your frustration.

john o
03-16-2010, 12:25 PM
I read your journal and was very impressed with not only your strength, but your dedication through tough circumstances. I've posted this before in other logs, but, I really like to see people that work hard be rewarded for their efforts. Thanks for stopping in and letting me know I'm on the right track. I'll be rooting for your return to pre-inuy form; which was beastly btw.

john o
03-16-2010, 12:49 PM
I had a few pleasant surprises today. My legs felt loose and flexible. I managed to touch my toes easily. Small victory. Warmed up and did the following: squats 135x15, 185x10, 225x5, 225x5, 185x5. I breathe a sigh of relief each time I get through squatting. I was a little disappointed and thought maybe that weak feeling in the hole with my back arched would have dissipated a little more. Reverse hypers for Matt. 20 pounds x 10, 40 x 10x2. Happy that I could do the movement period, much less with weight. This was actually quite easy, but I added a little volume and don't want to overreach.

Shrugs: 80, 90, 100x10. Very easy, taking it slow.
One armed dumbbell clean and press 50x8,6. 37.5x10. Having some fun with some new movements.
Tried H-rolls, but it didn't seem like I was doing them right so I switched to rear delt raises.

Finished with just a few sets of hex holds. Problem is I have tiny hands like the Burger King commercial and the dumbbells are round so I barely can get my hands around them. I also discovered I have a much weaker grip with my left hand despite being left handed. Actually, it's probably because my left pinkie is mangled and permanently bent and I have a "boxers fracture" where that knuckle is halfway down my hand. I usually manage ok if I get the bar placed correctly when I deadlift. Still, some grip work is probably a good idea.

That's it. Gonna try and get a nap, go to the Blues game and into work. Adios.

StLRPh
03-16-2010, 01:25 PM
Great news about the back and your flexibility. I always knew punching **** (and getted punched) was bad for you :) that's why I stuck to mostly BJJ.

john o
03-17-2010, 02:12 AM
I forgot what I wanted to say. Thanks man.

Coke
03-17-2010, 03:04 PM
Nice seeing you go at it this way bro.

john o
03-17-2010, 10:00 PM
Thank you Coke. In a strange way I'm starting to enjoy the process. I'm putting more focus on form, adding new exercises to try, playing around with rep ranges and rest periods. Some of that is easily overlooked in a singleIminded pursuit for bigger #'s. Just finished a fun session I'll plug in later. Getting ready for work.

john o
03-18-2010, 03:01 AM
flat bench (various grips) 135x10 approx. 2 minutes between sets
150x9
165x8
180x7
195x6
210x5
225x4
240x3
255x2
280x1
3 sec pause benches 225x3x3 picked these up from a few journals and really like them.

dips w/25 lbs x10,8

lying tri-extensions with french curl bar 50lbs. + bar x10
70x10
80x8
80x6
80x5
overhead dumbbell 100lbsx6- back said no more
v-attachment presses 40x20, 40x15

5 sets of abs
neck (all directions) 65 mins.

StLRPh
03-18-2010, 05:43 AM
Looks like a good bench workout

Coke
03-18-2010, 08:55 PM
Good job throughout including the ab and neck work.

borracho
03-19-2010, 08:36 AM
Nice chest work brother john...looks like a good amount of volume while still being safe with it all.

Athos
03-19-2010, 07:16 PM
Looks like a very nice bench session to me, nice work! Looking as if you are making your way back. I may have asked before, can't recall.. but where are you located? I guess I forgot or didn't realize you were also a Missouri boy. Show me games are ok, but it's just push/pull, they do get a decent amount of lifters though. If you do decide you want to do a smaller meet, let me know... I can tell you which ones are small and what the quality is usually like as I have lifted in or been to a lot of them at one time or another. We may even end up at the same one. Good lifting!

john o
03-20-2010, 10:39 AM
Thank you brothers of the iron. Athos: I'm in the St. Louis area. I appreciate the offer and am very open to advice considering I'm a neophyte to competitive lifting. No idea when I'll be fully recovered. I could be masters class at that point. I'm not even sure what a competitive total would be for 242 raw. I don't expect to break records, but I would like to at least belong in the competition.

A WBB Missouri contingent would be fun. You know Matt (STlrph) is right in my backyard, and I remember a few other folks from Missouri, but don't remember their names.

Athos
03-21-2010, 06:01 PM
Thank you brothers of the iron. Athos: I'm in the St. Louis area. I appreciate the offer and am very open to advice considering I'm a neophyte to competitive lifting. No idea when I'll be fully recovered. I could be masters class at that point. I'm not even sure what a competitive total would be for 242 raw. I don't expect to break records, but I would like to at least belong in the competition.

A WBB Missouri contingent would be fun. You know Matt (STlrph) is right in my backyard, and I remember a few other folks from Missouri, but don't remember their names.

I agree, a WBB MO group would be great! Honestly the range of totals runs pretty wide and depending on the federation, you may not even have but a few people lifting against you, some feds would be possibly none. I say a small meet where you can just get some experience is great, you will belong though, make no mistake there - your past lifts are very strong and i think you'd do some great stuff at a meet.

StLRPh
03-21-2010, 06:13 PM
Eagle's Gym here in town has their own Fed (just like everyone else). Might be a good place for us all to do a meet together?

john o
03-21-2010, 08:08 PM
Sounds good to me. Eagle just had one yesterday according to a flier at the gym. Whatever/wherever, and thanks for the vote of confidence A.

Trap bar deads: 1 pps x15, 2 pps x10, 2 pps plus 50 x 8. Acccidentally used the fat bar 55 lbs for remaining conventional deads. I've probably done that in the past squatting as well. Duh!
Conventional deads 195x10, 235x8, 235x8. Chins bwx 8, 5 assisted w/60x6, 105x8
Hammer curls 70x10 per arm, 50x8. 1set of abs at closing time

Between some hex holds yesterday, the fat bar, and not doing much deadlifting grip was really pathetic, but the numbers went up, so that's a positive.

NickAus
03-21-2010, 08:20 PM
Love the hex holds!!

StLRPh
03-22-2010, 05:54 AM
Looks like your back is coming along nicely. Good job doing what you can do.

Coke
03-22-2010, 04:58 PM
Way to be going at it John.

john o
03-23-2010, 03:06 PM
Thanks gents. No doubt the back is improving, but it's still probably 60 percent. It's inching forward though I'm happy to say.
Got back to boxing today. Felt surprisingly good. I only did seven rounds and some misc. stuff.

Going to try and squat tonight if possible.

john o
03-23-2010, 10:15 PM
part 2 Squats: 135x15
185x10
225x6
225x6
225x6
225x6
barbell shrugs 225x10, 275x8, 275x8 (too much at the moment for back) 225x15

one-armed dumbbell clean and press 60x8, 60x6

walking lunges x 50

farmer's walk's 2 sets with 100's

donkey kickbacks x25

* I still haven't received the belt I ordered.

Pretty good day. Trained at work so I was limited to the amount of options I usually have.

StLRPh
03-24-2010, 06:15 AM
Looks good. Flexibility coming back as well?

Athos
03-24-2010, 08:57 PM
You are definitely coming back strong, looking good with those squats and farmer's walk... keep at it, your persistence is going to pay off.... excellent job!

john o
03-24-2010, 09:58 PM
Looks good. Flexibility coming back as well?

The flexibility is ten times better and that "weakness" in the hole isn't nearly as noticeable. Thanks for asking.

john o
03-24-2010, 10:02 PM
You are definitely coming back strong, looking good with those squats and farmer's walk... keep at it, your persistence is going to pay off.... excellent job!


I'm improving for sure, patience is not my strong suit. Thanks for the support.

john o
03-24-2010, 10:08 PM
flat bench (various grips) 140x10
155x9
170x8
185x7
200x6
215x5
230x4
245x3
260x2
290x1 rpe 7

3 sec. pause presses 230 3 sets of 3

dips w/25 lbs. 10x, 35lbsx7

elbows out d/b extension 40x10, 50x6, 50x5

Tate presses 50x8, 6

2 sets hex holds

5 sets of abs and neck

Coke
03-25-2010, 06:02 AM
Fine job overall with the lifting and the boxing as well.

StLRPh
03-25-2010, 06:21 AM
Looks like a real workout :) Great job

john o
03-27-2010, 04:30 PM
Thanks Matt and Coke. I was missing the boxing workouts. Down to 233 this morning. My body gets pissed off when it doesn't get meat on Fridays during Lent. I feel like shyte every Saturday. Got a workout in though.

trap bar deads 1ppsx15, 2ppsx10, 2pps plus 70x8

Conventional 225x10, 245x8, 255x8, 255x6 had to reset grip twice. I didn't do any grip work the preceding two days. Don't know if I need more or less of it. Probably more.

Reverse hypers 20lbsx13, 50x10x2

Chins bwx9,6. Assisted w/60x6, 105x8

GHR bwx15, 12 Wasn't sure about doing these yet, but there were no problems.

Drag curls 40x15

Stretching pre and post, foam roller

NickAus
03-27-2010, 05:13 PM
Nice work, wish my gym had a reverse hyper!!

Athos
03-27-2010, 06:09 PM
Looking better and better every day John - your 10 set bench workout looked great, especially popping off that 290 on the 10th set! That's some serious muscular endurance. Man now I feel bad about the whole meat on Friday thing, totally haven't been following that one. :) Props on some nice work.

StLRPh
03-27-2010, 08:08 PM
Looking good John. You'll be back to 100% in no time

Coke
03-27-2010, 09:34 PM
Way to be going at it man.

john o
03-28-2010, 01:31 PM
Nice work, wish my gym had a reverse hyper!!

I never had access to one before I joined this gym. That, a deadlift area, and being open 24 hours is why I joined. My work had an old raised wooden platform for deadlifting and when they were re-doing the gym they asked me for ideas.

I deferred to the majority; which in this case means an elliptical etc., but asked for one thing. Keep the deadlift platform. Guess what was the first thing to go?

I give the guy responsible for this grief constantly. He says it's ok to deadlift on the rubber mats. My goal is to be able to handle enough weight I can crack the floor. :)

StLRPh
03-28-2010, 01:40 PM
My goal is to be able to handle enough weight I can crack the floor. :)

Everyone needs a goal :)

john o
03-28-2010, 03:07 PM
Looking better and better every day John - your 10 set bench workout looked great, especially popping off that 290 on the 10th set! That's some serious muscular endurance. Man now I feel bad about the whole meat on Friday thing, totally haven't been following that one. :) Props on some nice work.

If you knew what a flawed man I was you'd take away the fish as well. Sorry for the guilt trip though :) I am trying to build the endurance up a bit as I can't really go heavy yet anyway. I think in a few months (with no setbacks) I'll be close to where I was and hopefully gaining from there.

I'd like to take advantage of the situation and work on some things. I might try the pvc trick and learn how to actually arch my back. Feels flexible enough to give it a whirl.

john o
03-28-2010, 03:09 PM
Way to be going at it man.

Thanks man. It's time for me to start kicking the weights ass instead of the other way around.

john o
03-28-2010, 03:11 PM
Everyone needs a goal :)

Yep. Some people want to leave the world a better place for their children. I just want to crack the floor. That's not passive-aggressive at all is it?

CHASE TRUSNOVEC
03-29-2010, 01:51 AM
Nice Benching dude!!! lookin strong!! God Bless!!

john o
03-30-2010, 04:17 PM
Thanks for stopping in Chase. God bless you as well.

john o
03-30-2010, 04:38 PM
Squats: 135x15, 185x10, 225x8, 225x8, (add belt) 250x6, 250x6. Getting the new belt on and off was like a superset.

Barbell shrugs 225x10, 275x8, 315x6, 315x5 (much better than last week)

One armed d/b clean and press 65x8, 65x6

Face pulls (bar) 40x50

leg curls 120x10, 120x8

Glute flexor 80x15

4 sets of different abdominal movements, post stretch.

I got the Bob's Belt in. Really cool looking, but it's going to take a bit to break in. I've really made a lot of progress with the back, but each squat/deadlift session it reminds me in ever more subtle ways it's not ready. I still added two reps to last weeks 225's and 25 more pounds for a few more sets.

I also got a call from my old juco college soccer coach. Apparently, little ol' me got voted to be inducted into the sports hall of fame. Kind of cool. No soccer jokes!

NickAus
03-30-2010, 04:58 PM
Progressing really well!!

And yeah bro crack the floor!!

borracho
03-31-2010, 08:00 AM
bench, DLs and squats are all looking good bud! Keep it up! Glad to see everything moving along in here.

AdamBAG
03-31-2010, 08:23 AM
Looking strong man. Congrats on the hall of fame!

Phillip Wylie
03-31-2010, 08:52 AM
Nice workouts and congrats on making the hall of fame.

StLRPh
03-31-2010, 09:47 AM
Glad to hear the back continues to get better and congrats on the HoF induction!

Coke
03-31-2010, 04:28 PM
Session is looking tight bro.

john o
04-01-2010, 12:45 AM
Progressing really well!!

And yeah bro crack the floor!!

Thanks Nick I'm working on it.

john o
04-01-2010, 12:52 AM
bench, DLs and squats are all looking good bud! Keep it up! Glad to see everything moving along in here.

Things are definitely improving. I hope you return full strength as well.

john o
04-01-2010, 12:58 AM
Looking strong man. Congrats on the hall of fame!

Thanks on both counts Adam. I know you have been going at it this way much longer than me.

john o
04-01-2010, 01:03 AM
Nice workouts and congrats on making the hall of fame.

I doubt I'll be joining you in the deadlift hof, so I'll take what I can get. Thanks for the support.

john o
04-01-2010, 01:10 AM
Glad to hear the back continues to get better and congrats on the HoF induction!

Thanks brother. Hopefully I'll be ready to get on the 531 bandwagon with you in a few months.

john o
04-01-2010, 01:26 AM
Session is looking tight bro.

I appreciate your willingness to give me and other lifters a motivating word.

CHASE TRUSNOVEC
04-01-2010, 01:35 AM
awesome squat session dude!! looks like you put in some work! God Bless brotha!!

john o
04-01-2010, 01:49 AM
Late night coffee infused bench session at Powerhouse

flat bench (various grips)
140x10
155x9
170x8
185x7
200x6
215x5
230x4
245x3
260x2
300x2- got a lift off for this one and kind of lost my groove, recovered well and got a double. I had one more in the tank for sure. Took 20 minutes.

3 second pause presses 240x3 for 3 sets. Not bad. A little slower than I wanted. Stay here next week. *I stopped my handwritten journal when I trashed the back so some of this is for me to look back on.

Dips with 50lbs. X10, x5

JM presses 135x6
95x10
95x7

Incline pressdowns 130x15, 150x10, 150x7

rope extension burnout set 1 hour

I bought a 3" pvc section and worked on my arch for a few sets of just the bar. It wasn't uncomfortable under my back, but I don't know how to tell if I'm getting enough leg drive. The pipe rotated when I focused on pushing off with my legs during the concentric portion. I don't think I do that as much though during my normal routine because I think I could press almost the same amount with my feet on the bench. I'll keep working on it. If anyone wants to point me in the right direction I'm all ears.
Pre workout back stretching/post shoulder stuff and foam roller.

StLRPh
04-01-2010, 06:11 AM
Very solid double. Good luck with the arch. I was trying to do my best to not even touch it when I had the tennis ball under my back.

john o
04-01-2010, 04:25 PM
awesome squat session dude!! looks like you put in some work! God Bless brotha!!

Thank you sir. God bless.

john o
04-01-2010, 04:32 PM
Very solid double. Good luck with the arch. I was trying to do my best to not even touch it when I had the tennis ball under my back.

I was happy with the double so thx. The arch is a work in progress.

john o
04-01-2010, 04:37 PM
Boxing 8 2 minute rounds (30 second rest between), followed by a whole lot of ab work.

borracho
04-01-2010, 04:46 PM
Wow! Awesome job on the double!

Coke
04-01-2010, 06:10 PM
That's some damn good benching dude!!

john o
04-03-2010, 09:48 PM
I appreciate it guys.

john o
04-03-2010, 10:03 PM
Welcome change of pace today. Met fellow wbb'er Matt (skinny to powerlifter) who isn't skinny anymore btw at the gym. Matt was very helpful and I'm going to try a few suggestions out.

Deadlifts: 135x15
185x10
245x8
275x6 (add belt)
300x3
315x3
335x3
225x5 played around with a different grip
225x15

The goal for the day was 275 and I was probably a little ambitious with the back and all. Grip remains a weak link. Pretty big jump from last week though.

BW chins x9, 6, 5

Reverse hypers 20lbsx15, 70x10, 70x8

Kroc rows 75x25 last few reps were hanging fom my fingers

Simultaneous d/b curls 30x10 immediately to 22.5x6 to10x7

Had some fun and made some progress. Good day. Thanks Matt.

Phillip Wylie
04-03-2010, 11:17 PM
Nice workouts, John!

StLRPh
04-04-2010, 06:13 AM
great workout. You've got the strength for A LOT more on deadlift. Just gotta get that grip sorted.

Coke
04-04-2010, 11:21 AM
Ace training day along with Matt.

john o
04-04-2010, 06:09 PM
Nice workouts, John!

Thanks big man!

john o
04-04-2010, 06:23 PM
great workout. You've got the strength for A LOT more on deadlift. Just gotta get that grip sorted.

I'll definitely be working on it. I was making almost linear progress with straps and got up to 515, then I ditched the straps to work on grip and got 475 the first workout w/out straps. Now, I'm climbing back up again. I'm more inexperienced with the deadlift than anything else. I feel like with some patience, technique adjustments, and health I have a 600 pound pull in me.

I think that last workout gave me the confidence to quickly pull from the floor again, albeit with less weight. We'll see. All I can do is my best.

john o
04-04-2010, 06:31 PM
Ace training day along with Matt.

Thanks for saying so brother.

jed
04-04-2010, 10:41 PM
Stuff is damn strong in here for nursing that back injury, bro. Be safe with that! Will be stopping in here more regularly.

john o
04-06-2010, 02:37 AM
Thanks for stopping by and for the kind words. It's a fine line between pushing your limits and having a setback, as you know. I'll keep my fingers crossed for both of us.

NickAus
04-06-2010, 03:19 AM
Strong work, keep it up and you'll pull 600 no doubt in my mind!!

CHASE TRUSNOVEC
04-06-2010, 04:10 AM
nice pullin john!! good volume...im actually goin back to that today! I dont do volume anymore with my deadlifts and its something i have to get back to ! God Bless brotha!!

john o
04-06-2010, 10:00 PM
Strong work, keep it up and you'll pull 600 no doubt in my mind!!

I'll keep chipping away Nick. Thanks for a little dose of inspiration!

john o
04-06-2010, 10:04 PM
nice pullin john!! good volume...im actually goin back to that today! I dont do volume anymore with my deadlifts and its something i have to get back to ! God Bless brotha!!

The volume has been more of a necessity than a choice. You are probably right though, it is wise to get some volume in from time to time. God Bless Chase.

john o
04-06-2010, 10:10 PM
squats 135x15
185x10
225x10
240x8
255x6 (add belt)
275x6
bb shrugs 225x10
275x8
315x6
315x6 (belt and chalk)

one-armed clean and press 65x8, 65x7

high pulls (wide) 55x15, (med) 95x10

10 pound plate shoulder movements (various)

one set single leg curls-old machine that doesn't work well

couple of ab sets

Shift change and pressed for time. Made improvements on the squat, but "hit the wall." One of those workouts where you have to work harder while accomplishing less.

StLRPh
04-07-2010, 06:15 AM
efficient use of time and these are the workouts that make a difference in the long run

jed
04-07-2010, 07:47 AM
Damn strong squatting, man. 315 for two sets of multiple reps is great. Where do you work?

borracho
04-07-2010, 08:18 AM
Nice pulling and squatting bud! Looks like the back is holding up!!

Phillip Wylie
04-07-2010, 08:49 AM
Nice work, John!

Coke
04-07-2010, 11:08 AM
Like the session, glad to see you're able to step to it that way.

NickAus
04-07-2010, 04:04 PM
Great work as usual mate!!

john o
04-08-2010, 12:14 AM
efficient use of time and these are the workouts that make a difference in the long run

I completely agree. Also, I played around on the computer at Powerhouse tonight and saw your squat vids. They looked pretty good. The Defranco exercises would probably help. I already do a few of them.

john o
04-08-2010, 12:21 AM
Damn strong squatting, man. 315 for two sets of multiple reps is great. Where do you work?

It's improving each workout partner. I work for a municipality near St. Louis,Mo.

john o
04-08-2010, 12:32 AM
Nice pulling and squatting bud! Looks like the back is holding up!!

Thanks brother John. It's been about six and a half weeks and I feel like I'm turning the corner. It's holding up as long as I don't try to do too much weight and am conscientious with stretching, foam roller, etc. I'm just glad to be able to lift again. I go nuts if I can't train for any significant amount of time.

john o
04-08-2010, 12:41 AM
Nice work, John!

Thanks buddy!

john o
04-08-2010, 12:46 AM
Like the session, glad to see you're able to step to it that way.

Me too Coke!

john o
04-08-2010, 12:57 AM
Great work as usual mate!!

Always appreciated Nick. Hope that backs recuperating.

john o
04-08-2010, 01:13 AM
decline bench (various grips)
135x8
225x6
275x5
315x3
325x3 spotter gave a little premature help. Glad he was there, but he gave me a nudge I didn't want.
295x4

Incline bench
225x5
225x5
225x4

3 second pause presses
240x3
240x3 grinder

JM presses
135x6
95x10
95x8
95x6

dip machine
330x12
330x9

2 sets of 95 pound flat bench with 3" pvc to work on arch
2 sets of farmer's walks with 110's.

foam roller

StLRPh
04-08-2010, 05:46 AM
Strong stuff with the pressing. How was your leg drive?

Phillip Wylie
04-08-2010, 09:00 AM
Nice benching, John!

Coke
04-08-2010, 12:21 PM
Fine pressing day bro.

borracho
04-08-2010, 01:01 PM
Nice pressing bud. Sucks about the spot, but looks like you got your work in either way.

john o
04-08-2010, 04:05 PM
Strong stuff with the pressing. How was your leg drive?

I didn't do much flat benching, but on the pvc sets I think I was getting some transfer. I focused on pushing from the heels and arch. It's just not part of my muscle memory yet.

john o
04-08-2010, 04:15 PM
Nice benching, John!

I hadn't done declines/inclines for a while, and I could tell.

john o
04-08-2010, 04:18 PM
Fine pressing day bro.

Thanks, it was time to mix it up a little.

john o
04-08-2010, 04:34 PM
Nice pressing bud. Sucks about the spot, but looks like you got your work in either way.

He was helping me so I can't complain. I didn't tell him what I was looking for either. Thanks John.

john o
04-08-2010, 08:20 PM
Boxing circuit and 5 sets of abs

NickAus
04-08-2010, 09:12 PM
Good weight on the decline for sure!!

Lots of people say decline is easier than flat but not for me I suck at declines.

john o
04-08-2010, 10:29 PM
I doubt you suck at any athletic endeavor. That's interesting you find them harder than flat. Most people (including me) don't do them as much as flat and I think the right bar pattern is harder to find. I tried to go back to a workout I had before the back. I did 335 then, so just a little short. That's very kind coming from someone that presses like you.

CHASE TRUSNOVEC
04-09-2010, 02:01 AM
looks like you had a good bench day dude! good work!! God Bless!!

john o
04-10-2010, 03:53 PM
Thank you Chase. God bless you also bud.

john o
04-10-2010, 04:14 PM
Deads:
135x12, 205x8, 255x6, 295x5 (add belt) all conventional
325x3, 360x3, 360x3, 315x10 mixed grip, belt, chalk

Reverse hyper: 20x15, 70x10, 70x10

Bw chins 10, 5, 4

Kroc rows 100x20

Hammer curls 70x10, 55x8

Incline curls 32.5x6

Abs: hanging leg raises (upside down) x12
ab machine 60x20, 100x10

Thrilled with the workout even though the weight isn't anything of consequence. I spent a lot of time reading up on deadlift technique and actually was able to implement some of those things successfully. I was even "air" deadlifting yesterday. :) I kept my feet about shoulder width and hands just outside the legs. There wasn't the problem I used to have with the mixed grip and feeling off center. I just set up and the hands were in a naturally good position just outside the legs. If I can mimic this week to week I'll improve. Also, the grip was rock solid with the mixed grip; as it should be.

StLRPh
04-10-2010, 04:31 PM
Great news on the deads John. Big weights are just around the corner.

john o
04-10-2010, 04:45 PM
Thanks Matt. I did check out Phil Stevens log and it was inspiring. Viewed some of his and Bolton's vids as well. You pointing out the wide stance I was setting up with made as much of a difference as Bolton. So you got that going for you.

CHASE TRUSNOVEC
04-10-2010, 09:43 PM
awesome pulling brotha!!! good volume dude!! Im hopin I can keep mine up God willing!!!

Coke
04-11-2010, 08:00 AM
Can't beat tweaking your deads that way, doing great.

Phillip Wylie
04-12-2010, 09:41 AM
Strong work, John!

jed
04-12-2010, 03:54 PM
DAMN fine pressing session the other day, man! That is some serious weight on that decline movement. Great work in here man.

jbrin0tk
04-12-2010, 07:12 PM
Holy deads, Batman! Great work, dude. I'm jealous regarding your access to a reverse hyper. No one in my gym would even know what one was!

john o
04-13-2010, 09:29 AM
awesome pulling brotha!!! good volume dude!! Im hopin I can keep mine up God willing!!!

You are doing well with the volume Chase. Thanks brother.

john o
04-13-2010, 09:30 AM
Can't beat tweaking your deads that way, doing great.

It's nice when something finally clicks. Hopefully, I can "lock" it in. Thanks bro.

john o
04-13-2010, 09:31 AM
Strong work, John!

Thanks for the consistent support Phil.

john o
04-13-2010, 09:49 AM
DAMN fine pressing session the other day, man! That is some serious weight on that decline movement. Great work in here man.

Thanks Jed. Working my way back. You know the drill. Great stuff on your end as well.

john o
04-13-2010, 09:53 AM
Holy deads, Batman! Great work, dude. I'm jealous regarding your access to a reverse hyper. No one in my gym would even know what one was!

The reverse hyper is one of the reasons I joined the gym. It's really helped with the back rehab. Thanks for stopping in man.

john o
04-13-2010, 10:03 AM
AM session: pressed for time. I hope to get some work in tonight.

Squats: 135x15, 185x10, 225x10, 245x8, 275x6 (add belt) 300x6


Almost effortless. I might be ready for bigger jumps, but I think I'll stick with the slow and steady.

The help and support is great fellas. Feel free to interject if you think I'm off track or can implement something else.

StLRPh
04-13-2010, 10:44 AM
AM session: pressed for time. I hope to get some work in tonight.

Squats: 135x15, 185x10, 225x10, 245x8, 275x6 (add belt) 300x6


Almost effortless. I might be ready for bigger jumps, but I think I'll stick with the slow and steady.

The help and support is great fellas. Feel free to interject if you think I'm off track or can implement something else.

That's great to hear. Makes sense to take it somewhat slow for a little while longer. The jumps will add up fast. Time to start thinking about end of summer goals for your lifts.

Phillip Wylie
04-13-2010, 02:33 PM
Nice squatting, John.

jbrin0tk
04-13-2010, 06:03 PM
Great squatting, man. Awesome that you got it in in the morning. I would love to be able to do that, but I would feel like death if I tried it lol.

johnnyo_99
04-13-2010, 06:42 PM
nice reps on those squats!

john o
04-13-2010, 07:32 PM
That's great to hear. Makes sense to take it somewhat slow for a little while longer. The jumps will add up fast. Time to start thinking about end of summer goals for your lifts.

Of course you are right with the slow approach. My short term goal is just to get back to unrestricted lifting. There are a few exercises I haven't done yet. Straight leg deads, etc. We'll see how those go. I was going to do them today, but it was a combination of laziness and being careful.

By the end of the summer I'd like to be cruising along on the program Tom Mutaffis mapped out for me and adding weights beyond where I was at. I'm still undecided if I'm going to start the program once I'm healthy or when I'm lifting pre-injury totals. I'm leaning towards healthy; or as healthy as a banged up almost 40 year old can be. :)

john o
04-13-2010, 07:33 PM
Nice squatting, John.

Thanks Phil. Looking forward to seeing you succeed in the comp.

john o
04-13-2010, 07:37 PM
Great squatting, man. Awesome that you got it in in the morning. I would love to be able to do that, but I would feel like death if I tried it lol.

You won't see morning workouts very often. Extenuating circumstances made it necessary. Yes, I did feel like death. Looked it as well.

john o
04-13-2010, 07:38 PM
nice reps on those squats!

Thanks Johnny. Putting in some good ones yourself. I see your "crew" is up to three.

john o
04-13-2010, 07:45 PM
PM session

BB shrugs 135x15
225x10
315x8 (add belt, chalk)
315x7
315x5
275x10 (no belt)
225x20

dumbell lateral raises 40x10 (in front)
25x10 (to side, strict)
15x12

donkey kickbacks 30 a side, 20

*needed more work on the hamstrings. I didn't want to stretch again and have limited equipment options at the gym I'm at today. I can provide more excuses upon request. (more focus on hams next week).

neck work x a lot

StLRPh
04-13-2010, 08:00 PM
How was the grip on the shrugs?

john o
04-13-2010, 08:11 PM
Fair. I did a few more reps and an extra set of the 315's so that's an improvement, but I still have work to do. I knew I was forgetting something (grip work). Strangely, the shrugs bother my back as much as squatting and deadlifting. It's not so bad that I feel like I'm hurting it, but I find that odd. Like you said little jumps will add up.

Great news on the power cage btw.

NickAus
04-13-2010, 08:36 PM
All your lifts are looking really good bro!!

Coke
04-13-2010, 09:46 PM
Fine shrugs and all man.

Phillip Wylie
04-14-2010, 09:53 AM
Thanks Phil. Looking forward to seeing you succeed in the comp.

Thanks, John.

Nice shrugging!

StLRPh
04-14-2010, 10:49 AM
Fair. I did a few more reps and an extra set of the 315's so that's an improvement, but I still have work to do. I knew I was forgetting something (grip work). Strangely, the shrugs bother my back as much as squatting and deadlifting. It's not so bad that I feel like I'm hurting it, but I find that odd. Like you said little jumps will add up.

Great news on the power cage btw.

Maybe try the trapbar for shrugs? Pain in the ass to set up but much more focus on the traps. Could always try Hise Shrugs as well

borracho
04-14-2010, 11:14 AM
Very nice pull session a few days back, DLs are lookin super!!

john o
04-14-2010, 03:30 PM
All your lifts are looking really good bro!!

The effort is s-l-o-w-l-y paying off. Thanks Nick!

john o
04-14-2010, 03:33 PM
Fine shrugs and all man.

You are the shrug king. Thanks Coke!

john o
04-14-2010, 03:36 PM
Thanks, John.

Nice shrugging!

Thanks for the encouragement Phil!

Matt Pipe
04-14-2010, 03:38 PM
Some nice training mate, good to see you back at the grind!

john o
04-14-2010, 03:45 PM
Maybe try the trapbar for shrugs? Pain in the ass to set up but much more focus on the traps. Could always try Hise Shrugs as well

Both would probably be better for the mysterious back ache. I do the straight bar because I feel it has more benefit for my grip to carry over on the deads. Working my traps is important, but for me it's grip, grip, grip. I'm probably going to deload now or very soon. If the back is still a problem here I might very well do one of those and get grip work in other ways. I had to look up Hise shrugs. I've seen them in other journals. They did sound interesting and I would like to give them a shot. I love adding in a new exercise from time to time anyway. Thanks Matt!

john o
04-14-2010, 03:58 PM
Very nice pull session a few days back, DLs are lookin super!!

I think the old dog learned something that day. Thanks John!

john o
04-14-2010, 04:04 PM
Some nice training mate, good to see you back at the grind!

Thanks for stopping in Matt. I know you've been under that microscope. Best wishes to you with the knee issue bud.

john o
04-14-2010, 04:34 PM
Flat bench (various grips)
140x10
155x9
170x8
185x7
200x6
215x5
230x4
245x3
260x2
300x3

3 second pause presses 240x3
240x3
240x3 a little faster than last session

Dips with 50 pounds x12, x5

Lying tri extensions to chin 145x8, 195x5, 145x6, 145x4

GHR with 25 behind head x 10, bw x12

Leg curls 135x7, 60x5 drop set

StLRPh
04-14-2010, 05:06 PM
Strong work!

Coke
04-14-2010, 09:16 PM
Killer number of benching sets, nice job overall.

CHASE TRUSNOVEC
04-15-2010, 08:10 AM
wow thats some crazy volume!!! Good work dude!!! God Bless as always!!

jbrin0tk
04-15-2010, 04:39 PM
Great job with all the volume on the bench, John. 300 x 3 is strong.

john o
04-17-2010, 01:40 PM
Strong work!

Thanks man.

borracho
04-17-2010, 01:47 PM
Nice pressing!!!! What grip did you finish up with on the 300? Also nice to see more weight on the dips...lookin good!

john o
04-17-2010, 01:49 PM
Killer number of benching sets, nice job overall.

Thanks Coke! For some reason I can handle a lot of volume benching. It's not a real strong lift for me, but I don't tire quickly and recover very fast for the next set when using intermediate percentages. That changes when I go heavy though.

john o
04-17-2010, 01:55 PM
wow thats some crazy volume!!! Good work dude!!! God Bless as always!!

Thanks man. God Bless you as well Chase.

john o
04-17-2010, 02:07 PM
Great job with all the volume on the bench, John. 300 x 3 is strong.

Thanks man. Most of my strength should be back in the next month or so if all goes well.

john o
04-17-2010, 02:17 PM
Nice pressing!!!! What grip did you finish up with on the 300? Also nice to see more weight on the dips...lookin good!

Thanks. I haven't kept a handwritten journal since I hurt my back. I bring my phone to the gym and look stuff up from entries here. I'll start the handwritten one again when I get started on a program I've got ready to go. If I had to guess pinkies on ring for the 300. I don't want you to be lonely with the weighted dips :)

john o
04-17-2010, 02:25 PM
This is going to be a deload week for me. I'll be getting in a workout tonight and might make use of some of the Hammer Strength machines. I'm paying for them, so I might as well use them once or twice.

AM workout: boxing 7 three minute rounds, 30 second rest between.

StLRPh
04-17-2010, 04:00 PM
Do NECK! Enjoy the deload. Did you know that there is a tractor tire and sled outside at Powerhouse? Might be something to play with.

john o
04-17-2010, 06:06 PM
Well, I found the tractor tire. More on that later. Deload: 4 sets T bar, 4 sets various pullups, 2 sets reverse machine rows, 2 sets pull-throughs, 2 sets machine back extensions, 2 sets machine bi's, 1 set reverse curls, abs, and 16 tire flips. Thanks for pointing out the tire, I didn't see the sled. Foam roller. Everything was done with light weight. Johnny O I tried the first set of pullups with towels doubled over and heard tearing on the 3rd or fourth rep. I either need stronger towels or a smaller butt.

Tomorrow I will be cutting grass for time.

Coke
04-17-2010, 08:49 PM
Deload is looking fine guy, like the numerous boxing rounds as well.

NickAus
04-17-2010, 09:21 PM
Jeez you are working hard mate, very impressive all the different work!!

That back day must have killed.

Keep it up!!

johnnyo_99
04-18-2010, 07:19 AM
get some stout towels! haha. i've been wanting a tractor tire as well.

jed
04-18-2010, 04:30 PM
Nice pressing the other day john, I like the 3 reps of 300! Nice find on the tractor tire, I have a hell of a time with those babies. One of the best exercises i've ever done is tire flips.

john o
04-18-2010, 10:06 PM
Deload is looking fine guy, like the numerous boxing rounds as well.

I prefer "getting at it," but it is kind of fun just having a loose plan and no #'s to hit. You also get to try some new movements. Thanks.

john o
04-18-2010, 10:18 PM
Jeez you are working hard mate, very impressive all the different work!!

That back day must have killed.

Keep it up!!

Thanks Nick! I believe in the quote you have as well. "Victory is reserved for those willing to pay it's price."

john o
04-18-2010, 10:26 PM
get some stout towels! haha. i've been wanting a tractor tire as well.

Do they make Kevlar towels? Yeah, the tire was fun. I didn't really push it much, just enough to know it would be very demanding if I did.

john o
04-18-2010, 10:32 PM
Nice pressing the other day john, I like the 3 reps of 300! Nice find on the tractor tire, I have a hell of a time with those babies. One of the best exercises i've ever done is tire flips.

Thanks Jed! Matt (Stlrph) pointed out the gym had one.

john o
04-19-2010, 03:23 PM
Deload: barbell squat x15, overhead barbell squats x2, Bw Bulgarian split squats 2 sets of 10, 2 sets hamstring curls, 3 sets Hise shrugs, abs.

The overhead barbell squats were an embarassment. I could only get about 3/4 of the way down and my back was very weak. I'm not sure if my shortened warmup was the culprit, weak abs or back, or some biomechanical limitation. My abs were really weak after as well. All from two bar only limited range movements. Really strange.

jbrin0tk
04-19-2010, 03:29 PM
Haha, cutting grass for time. That's a good challenge. I think I will have to try that. Please tell me you push mow your lawn? :)

StLRPh
04-19-2010, 03:53 PM
OH Squats are the devil. May have to put them into some complexes, :) How did you like the Hise Shrugs?

NickAus
04-19-2010, 04:03 PM
How do you do a hise shrug?

Coke
04-19-2010, 08:39 PM
Props for even going at the overhead squats, that's one movement I will probably never do, lol.

CHASE TRUSNOVEC
04-20-2010, 12:19 AM
wow that deload day looked crazy!!! Where are you from john? God Bless as always brotha!!

john o
04-20-2010, 08:15 AM
Haha, cutting grass for time. That's a good challenge. I think I will have to try that. Please tell me you push mow your lawn? :)

That didn't go as planned. First, I got gas and oil. Then, the rope wouldn't pull. I had to go buy a lawn mower. I do push mow however. :)

john o
04-20-2010, 08:20 AM
OH Squats are the devil. May have to put them into some complexes, :) How did you like the Hise Shrugs?

I believe you are correct. I've never had good trunk flexibility. The sit and reach test you may be familiar with is sit and sit when I do it. I should have stretched my back out better, but it was a deload. Cutting corners gets you every time. If I remember I'll do the OH squats next deload.

The Hise shrugs were good. It's a very limited range of motion, but, I could feel it in my traps.

john o
04-20-2010, 08:23 AM
How do you do a hise shrug?

Set up just like a squat and breathe in very deeply while shrugging and tensing the front of the neck. Heavy weight can be used, but it was my first time doing them and a deload. They might be worth looking into. There are just so many useful movements it's not possible to work all of them in on a regular basis.

john o
04-20-2010, 08:25 AM
Props for even going at the overhead squats, that's one movement I will probably never do, lol.

What can I say, you are smarter than I am.

john o
04-20-2010, 08:27 AM
wow that deload day looked crazy!!! Where are you from john? God Bless as always brotha!!

Everything was done fairly light. I just wanted to play around a bit. I'm from St. Louis, Missouri. Yourself? Thanks for the support sir. God Bless.

Phillip Wylie
04-20-2010, 08:57 AM
Nice deload, John.

john o
04-20-2010, 07:40 PM
Nice deload, John.

Thanks Phil!

john o
04-20-2010, 07:49 PM
Rode bike for 10 minutes


stretched for 10 minutes

deload: 3 sets of incline d/b presses, 2 sets reverse presses, 3 sets lying d/b extensions (1 w/elbows out) rope extensions, 2 sets of Farmer's walks and hex holds.

Plus a scheduled deep tissue massage tomorrow. End of deload.

NickAus
04-20-2010, 08:16 PM
Thanks John!!