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-JM-
11-15-2012, 10:56 AM
Hows it going fellas? I havent logged in a while but I just cant stay away any longer. :)

Hope I dont get banned for starting my 1000th training journal.

Quick Update: I have been training raw since 1st September. I picked up a few annoying injuries mainly being my right shoulder, right biceps tendon and the MCL in my left knee. The knee being was the most severe. It was enough for a visit to the hospital and I was unable to put weight on it for a week. I eventually squatted again just under two weeks ago. Not major injuries at all but significant enough to stop me doing what I wanted to do.

Everything is well on the mend now and I am starting to handle heavier weights just before making the transition back into equipment. Mobility and recovery are priority for me now. Lots of foam rolling, stretching, hockey ball rolling, shoulder and hip mobility drills, epsom salt baths, contrast showers etc. Body weight is sitting steady at 226. and I want to be 250 so I have adjusted my diet accordingly.

My training partners and I move to a new facility week commencing 26th Nov. Looking forward to this. More space and equipment. Namely a GHR and specialty bars. hard to come by round these parts!!

Next meet is 13th April. That puts me at 21 weeks out. For the next 7 weeks or so we will be following a conjugate style template with plenty of variation on the lifts. Prob wont use more than briefs and wraps and only shirting up every other week.

Well I have drivelled on enough. I will kick things off with yesterdays bench training.

Oh and as usual, I will post as many vids as possible. Always looking for constructive crticism. Do this, try this, dont fucking do that...etc.

-JM-
11-15-2012, 11:05 AM
*shoulder mobility
*ext rotations
*static stretching

Floor Press ~ 3RM
Bar+3 chains per side x10
88+3 chains per side x10
198+3 chains per side x3
242+3 chains per side x3
264+3 chains per side x3
308+3 chains per side x1 < ok but wouldnt have gotten triple
286+3 chains per side x3

4 Board Press
375x3
396x3
396x3

WG TBar Rows
+60kgx10
+70kgx10
+80kgx10
+80kgx10

Front Plate raise x15 x2
Rear Delt DB Laterals x20 x2

Notes: I was in the full throws of the lurgy yesterday so I think this was ok considering. Effort was there. Strength not so much but notably, I had no twinges in my shoulder. Its been a while. I went home last night and took 2 syndol and 10mg of melatonin. I was sparked out in bed by 8.30 shortly after my kids. Woke up this morning and most of the cold/flu symptoms had decreased whilst yesterday they seemed to be escalating. Im not complaining!

286+3 chains per side x3
RIFD6sG8XLk

Brian C
11-15-2012, 12:46 PM
Whats up Buddy!! Great to see your Irish ass back in the mix lol. Looking forward to seeing your climb back. Floor press looks strong, great work. Iike your plan for the near future. After this meet in 2 weeks, im going to concentrate on a lot of raw work to get those numbers up. Welcome back again!

-JM-
11-16-2012, 04:22 AM
Whats up Buddy!! Great to see your Irish ass back in the mix lol. Looking forward to seeing your climb back. Floor press looks strong, great work. Iike your plan for the near future. After this meet in 2 weeks, im going to concentrate on a lot of raw work to get those numbers up. Welcome back again!

Mr Cain, thanks for the warm welcome back......again lol. I will hang around this time, good or bad. Raw luftin' isnt the stress free ''just go and lift'' good time that its made up to be. Its fucking brutal. I literally wrecked myself every other week. Maybe it was just a bad run combined with stupidity. Anyway, no doubt about making you stronger. two weeks dude. Youre on the run down. Glad I made it back in time to keep track. I cant let you stride out too far in front of me. Hope all is well with the fam.

-JM-
11-16-2012, 09:29 AM
*foam rolling
*hip matrix on high box
*static stretching


3" Block Pulls w/ ~130lbs chain
154+chains x10
264+chains x3
352+chains x3
440+chains x3
506+chains x3

Trap Bar Deadlifts
410x5
410x5
455x5

45* Back raises
BWx15 (x2)

Decline Abs
3x15

Notes: Still not feeling 100% but again the effort was there. I will be back to normal in a day or two.

Didnt take many sets of deadlift so i was still fucking around trying to find my starting position by my last set lol.
56fqC0XRj_4

Coke
11-16-2012, 12:16 PM
This is a pleasant surprise. Going to the next level with it, good deal Justin- definitely on point.

-JM-
11-19-2012, 04:42 AM
Bench Accessory / Upper Back - 17/11/12

*foam rolling
*mobility drill
*shoulder mobility w/ mini band
*band straight arm lat pulldowns
*band triceps pushdowns
*band external rotations

Speed Bench
against doubled mini bands
bar+bands x10
132+bands x3 (x9)

Seated DB Military Press
70sx15
80sx10 (x3)

Low Rows
5x10

Rear Delt Cables
4x10 each side

Seated DB Curls
4x12

Doubled Mini Band Triceps Ext
2x20

Notes: Back was pretty torn up from the deadlifting the day before but this was pretty good.

-JM-
11-19-2012, 07:33 AM
This is a pleasant surprise. Going to the next level with it, good deal Justin- definitely on point.

Thanks a lot, Terry. Appreciate you checking in.

Coke
11-20-2012, 01:48 PM
Thanks a lot, Terry. Appreciate you checking in.

NP

Fine with the accessory work and all.

-JM-
11-22-2012, 06:27 AM
NP

Fine with the accessory work and all.

Thanks man.

-JM-
11-22-2012, 06:30 AM
*foam rolling
*static stretching
*dislocates
*hip matrix on high box

Med Stance Low Box Squats
w/ 130lbs chains
Bar+chains x10
132+chains x8
220+chains x2
briefs
308+chains x2 (too slow still not warmed up)
264+chains x2 (x4)
308+chains x2 (x6) faaast

Seated GMs
132x8
220x7
264x9

Rope Pull Throughs
4x12

Decline Abs
against monster mini
4x12

Leg Ext
3x15

Notes: Squats felt good once I got going.

JosephITA
11-22-2012, 07:20 AM
H JM,

good stuff on your log. I like a lot block pulls with chains. I find that they help a lot. In my DE squat I use (after the box squat) pin pulls with chains in set of 5.

I'd like to ask you what do you intend with

"hip matrix on high box"

Thanks

-JM-
11-23-2012, 09:11 AM
H JM,

good stuff on your log. I like a lot block pulls with chains. I find that they help a lot. In my DE squat I use (after the box squat) pin pulls with chains in set of 5.

I'd like to ask you what do you intend with

"hip matrix on high box"

Thanks

Thanks bud. Yeah, they're fantastic for the lockout.

Heres a quick vid of the hip matrix..

9yKwzHSp9x4

-JM-
11-23-2012, 09:40 AM
*foam rolling
*band dislocates
*ext rotations w/ band
*straight arm last pulldowns
*triceps ext w/ band
*shoulder mobility drill

Floor Press
3 chains per side
Bar+chains x10
132+chains x10
176+chains x3
220+chains x3
264+chains x1
308+chains x1
330+chains x1
*add sling shot and chains clipped up fully suspended
308+chains x3 (x3)

Front Plate Raise 2x15
DB Side laterals 2x15

Notes: I was working towards a Floor Press 1RM with the chain setup today and I think I judged it about right. Training has been up the left this week so this was very abbreviated and pressing only. I will do some back work tomorrow and then back to normal from next week.

Here is top set 330+chains x1
DJdtBkIeHL4

Brian C
11-23-2012, 10:33 AM
Solid ass work this week pal. Big floor press! 100% will be back in no time!

-JM-
11-28-2012, 02:26 AM
Solid ass work this week pal. Big floor press! 100% will be back in no time!

Thanks BC. A nice solid injury free build up would be nice.

-JM-
11-28-2012, 02:28 AM
*foam rolling
*shoudler mobility w/ band
*straight arm lat pulldowns
*tri ext w/ band

WG Lat Pulldowns
5x10

I might have done something else here but I really cant remember???

Rear delt cables
4x10 each side

Rope Uprows
4x10

Seated DB Hammer Curls
3x12

Mini Band Tri Ext
2x20 each side

*more foam rolling
*hip mobility drill

Notes: Difficult week due to a family bereavement. I have never been more unmotivated to train and my eating was down the tubes. Not being motivated makes everything feel three times as heavy. The session on Friday and this one was really just to clear my head. Just so happened that I hit a Floor Press PR of sorts.

-JM-
11-28-2012, 02:33 AM
*foam rolling
*hip matrix on high box
*static stretching

3" Block Pulls
w/ around 130lbs of chain
154+chains x10
264+chains x3
374+chains x3
belt
462+chains x1
550+chains x1

Trap Bar Deadlifts
365x5
455x5
455x5

Wide Stance Arched Back Pin GMs
220x8 (x3)

Leg Press
3x15

Leg Ext
2x20

Notes: I feel scrawny from not eating properly but this went ok. We just buried my Grandfather yesterday so as I said, the past week has been difficult. Motivation: The amount of family members who havent seen me in a while who said, 'oh, have you lost a bit of weight?' and then motioned with the invisible lat syndrome stance. I wanna be jacked gatdammnit!!! The nosebag is on.

Vid: 550+chains x1
1ps5AL3xaqE

Brian C
11-28-2012, 01:39 PM
Very sorry for your loss Justin. Very commendable getting the work in still. A very strong and easy looking pull there. Great job

-JM-
11-28-2012, 05:33 PM
Very sorry for your loss Justin. Very commendable getting the work in still. A very strong and easy looking pull there. Great job

Thanks a lot man. I think it did me some good to just go in and switch of for a while.

-JM-
11-28-2012, 05:38 PM
*foam rolling
*static stretching
*shoulder mobility drills

Bench
barx20
154x10
220x3
264x3
308x1
shirt
374x3 - 3b
440x3 - 2b
484x3 - 1b
506x2 -1b
550x1 -1b

Med Incline DB Press
70sx27
70sx15
70sx10

Tri Pressdowns
ave band x15 (x3)

Med laterals
3x15

CS Rear Delt flyes
3x15

Notes: Im rusty and the weights felt heavy but happy enough with results for the first night back. Technique was sloppy but should come back quick enough. Some grinders tonight.

pEhMMOzB8Y4

Coke
11-29-2012, 07:06 PM
Looking to see you make further strides, keep on with it.

-JM-
11-30-2012, 09:43 AM
Looking to see you make further strides, keep on with it.

Cheers Terry!

-JM-
11-30-2012, 09:46 AM
*foam rolling
*static stretching
*bw lunges
*rumble roller (hams)


Rev Green Band Squat
154x10
264x5
374x3
belt
462x3
wraps
506x3
550x2 v easy

*inner right thigh/hamstring (loin? lol) twanged and cramped so I shut it down. f*cking raw f*cking bullshit

DB Lunges
3x10 each side (hamstring knotted up like hell)

Leg Ext
10 left / 10 right (4 rounds continuous)

Weighted Decline Abs
4x10 w/ 10kg

Notes: As I mentioned I did something to my right hamstring. I put a load of biofreeze on it after a shower and it lashed against my balls. Couldnt tell if they were burning or freezing. None the less I was walking around them for a while. I will work up to a single next week with same set up.

250x2 last set
ptgYgtJcrhc

Brian C
11-30-2012, 04:13 PM
Hopefully just a tweak. Biofreezed balls is teh suck haha. Benching looking great too. Numbers will be moving up fast.

-JM-
12-03-2012, 04:31 AM
Hopefully just a tweak. Biofreezed balls is teh suck haha. Benching looking great too. Numbers will be moving up fast.

Thanks man. Hopefully. 550 should be an opening weight. :)

-JM-
12-03-2012, 04:34 AM
Upper Back / Bench Accessory - 01/12/12

*med ball rolling
*foam rolling
*hip mobility drill
*static stretch
*shoulder mobility w/ mini band

Speed Bench
doubled monster minis
Bar+bands x20
132+bands x3 (x8)

Rack Lockouts
3'' from chest
220+bands x3 (x2)

HS Shoulder Press
+66x10
+132x10
+198x10
+264x10

BB Rows
head supported on bench
132x10
176x10 (x2)
132x10

Single Arm Lat Pulldowns
10 L 10 R 10 both hands (x3 rotations)

Trap Bar Shrugs
140x15 (x3)

Rope Up Rows / Tri Pressdowns
3x15 each

DB Curls
3x12

Notes: I wont be keeping rack lockouts in my programming. They are an injury waiting to happen. Even with that weight they were a nightmare to get going and I felt myself starting to squirm under the bar. I remember why I stopped them now.

-JM-
12-04-2012, 09:39 AM
Deadlift Training - 04/11/12

*foam rolling lower & upper back
*static stretching
*foam rolling hips /glutes
*hip matrix on high box

3'' Block Pulls
against doubled monster minis
154+bands x10
264+bands x3
374+bands x3
418+bands x3
462+bands x1
506+bands x1

Trap Bar DLs
410x5
465x5
465x5

Leg Press
4x10

Kneeling Pulldown Abs
4x12

Notes: I had the bands anchored about 3'' below the platform and they were looped under the discs of the DBs and not the handles. There was a shit load of tension anyway and lockout was killer which is what I wanted. I was up most of last night with my youngest son who has caught the vomiting bug that seems to be everywhere. I was COVERED in puke at one point. Overall, I was happy enough with this session. I still feel like I left a good bit in the tank so I will hopefully ramp it up with this arrangement next week.

Brian C
12-04-2012, 11:31 AM
Great session buddy. I love those nights covered in kids puke. Its so much fun! :)

Brian Hopper
12-04-2012, 12:31 PM
So here you are! Solid training!

Coke
12-05-2012, 11:29 AM
Workouts are ace, some things never change bro.

-JM-
12-06-2012, 07:25 AM
Great session buddy. I love those nights covered in kids puke. Its so much fun! :)

Yeah, I'll really miss those nights when theyre grown up, lol. Cheers B.


So here you are! Solid training!

Thanks Hopp.


Workouts are ace, some things never change bro.

Ha! Brilliant. Thanks Terry.

-JM-
12-06-2012, 07:30 AM
*foam rolling
*shoulder mobility
*band dislocates

Floor Press w/ 130lb of chain
(grip - thumb from smooth)
Bar+chains x10
110+chains x5
198+chains x5 (x5)

High Inc BB Press
154x23 (thumb from smooth)
154x18 (index on rings)

Bench Dips
w/ 55lb plate
4x15

Lat Pulldowns
4x15

DB Med Laterals
4x15

Mini Band Pull aparts
4x15

Light Band Tri Pressdowns
4x15

Notes: Hitting higher volume on heavy bench day (in terms of accessory) as above and I will be subjecting Tris and Shoulders to higher stress/intensity on dynamic/accessory days with low reps on high board presses, BB military press, heavy DB pressing etc.

Brian C
12-06-2012, 04:33 PM
I like the plan for ME/DE days. Should work out pretty well

-JM-
12-07-2012, 11:17 AM
Cheers B. Hope so. :)

In kilos...

Squat Training - 7/11/12

*foam rolling hips/hams
*hip matrix
*foam rolling lower & upper back
*static stretching

Rev Band Parallel Box Squat
Barxlots
70x10
120x5
140x3
briefs
170x3
220x3
250x3
wraps
270x1
290x1
300x1

Front Squats
80x10 (x4)

Brian C
12-08-2012, 11:52 AM
300 was easy peasy bro. Great session.

Coke
12-08-2012, 01:02 PM
Looks exceptional Justin, moving on strong.

-JM-
02-06-2013, 07:37 AM
Just so I can find this later....

-JM-
02-07-2013, 04:54 PM
Bench Training - 6/2/13

*foam rolling
*shoulder mobility
*hip mobility
*elbow compression

Bench
Barx30
132x10
220x5
308x3
352x3 ss
shirt - all sets to 3 board
396x3
440x3
484x3
528x2
572x2
add rev bands / pinky on ring
616x3
660x3
704x3

Floor Press
220x15 thumb from smooth
220x15 comp grip

Plate Raise
4x15

TBars (neutral grip)
4x15

Face Pulls
4x15

EZ Preacher Curls / Tri Pressdowns
3x20 each

Notes: Complete ballbreaker with the added misery of trying to break in a new shirt. Couldnt get my hands out to anywhere near a comp grip lol. Im in bits today and not in a good 'feel like I trained hard' way, but a 'I'm proper fucked' kind of way.

Here is some of last night...


http://www.youtube.com/watch?v=ukHVqDe6mLk

Barbaccio
02-07-2013, 08:25 PM
First off, let me say that I FUCKING LOVE CLUTCH.
Secondly, let me say that The Regulator is my favorite Clutch song.
So watch the video twice. First time I was more listening to the song. Second time I saw some nice benching. Now I've got Spotify open and I'm listening to Clutch while commenting on your video. You promise me more vids with Clutch and I'll be in here every fucking day.

Brian Hopper
02-07-2013, 08:50 PM
Strong benching and definitely a good song choice!

-JM-
02-08-2013, 04:30 AM
First off, let me say that I FUCKING LOVE CLUTCH.
Secondly, let me say that The Regulator is my favorite Clutch song.
So watch the video twice. First time I was more listening to the song. Second time I saw some nice benching. Now I've got Spotify open and I'm listening to Clutch while commenting on your video. You promise me more vids with Clutch and I'll be in here every fucking day.

LMAO! Clutch are f*cking great. I noticed on my feed that you and Brian had finally joined spotify too. I dont think the new Clutch album is on spotify yet? Mice & Gods is one of my fav tracks. Its the song I play over and over in my headphones when I have to train at a commercial gym on Saturdays!


Strong benching and definitely a good song choice!

Thanks Hopp. I am hammered from that bench session. Breaking a triple SDP is no joke and I still have a way to go with getting my damn hands out. Eurgh...

Coke
02-08-2013, 04:46 AM
Way too smooth with the boards dude.

-JM-
02-09-2013, 06:38 PM
Way too smooth with the boards dude.

Cheers T. Working sets were a mare, lol.

-JM-
02-09-2013, 06:54 PM
Squat Training - 8/2/13

*foam rolling
*static stretching
*hip mobility

SSB Squat +110lbs chains
Bar+chains x10 (x2)
154+chains x10
242+chains x5
330+chains x3
loose briefs
418+chains x2
462+chains x2
506+chains x2
506+chains x2
506+chains x2
506+chains x2
506+chains x2

Dimel (style) Deadlifts
against choked 10" monster minis
242+bandsx10
242+bandsx10
242+bandsx12

GHRs
BWx12
BWx12
BWx15

Weighted Decline Abs
+33lbsx12
+33lbsx12
+33lbsx12

Prowler Sprints
low handles
50 metres x 6 trips

Brian C
02-09-2013, 11:31 PM
CLUUUUUUUUUUUTCH. Fucking love them. Me and Tone take turns punching each other in the face listening to Regualator haha.
Benching looks good bud. A little hard to tell yet since its not broken in but how do you like it so far?

Stumprrp
02-10-2013, 07:32 AM
Killer lifts justin! Fuck this raw shit let me put my gear back on and listen to some clutch! "CMON MUTHA FUCKA LETS THROW DOWN" haha.

Coke
02-10-2013, 12:37 PM
Session is ace, make no mistake!

-JM-
02-12-2013, 06:50 AM
CLUUUUUUUUUUUTCH. Fucking love them. Me and Tone take turns punching each other in the face listening to Regualator haha.
Benching looks good bud. A little hard to tell yet since its not broken in but how do you like it so far?

Im fucking dreading next wednesday night B. Thats how much I like the shirt. I dont have much time, only 3-4 more sessions in it. 570lbs didnt move. I mean it was locked where it was lifted out too. It was brutal getting it down. I think my forearms folded just to get it to a 3 board. FML.


Killer lifts justin! Fuck this raw shit let me put my gear back on and listen to some clutch! "CMON MUTHA FUCKA LETS THROW DOWN" haha.

LOL! Youre lifting raw? Didnt realise. Why the change? I take it its temporary. Erbody is going raw these days. Interesting.


Session is ace, make no mistake!

Thank you kindly Big T!

-JM-
02-12-2013, 07:10 AM
*foam roller
*shoulder mobility
*straight arm lat pulldowns w/ band
*tri pushdowns w/ band

CGBP
barx30
132x10
220x5
308x3
352x3 ss

*stopped. Left elbow pain was becoming ridiculous

VBar Lat Pulldowns
5x10

Seated DB Shrugs
3x20

Front BB Raise / Facepulls / side DB Laterals
2x15 each

EZ Bar Curls / Standing OH Tri Press w/ EZ bar
3x12 each

Notes: Elbow was howling and was actually making me feel sick. Most of this was half assed. Left hand was shaking and grip was shot. Iced elbow at home and pain subsided. I had thought the straight bar was setting it off but we used the SSB the night before and it was just as bad.

-JM-
02-12-2013, 07:20 AM
*foam rolling
*hip matrix
*shoulder mobility
*lat pulldowns

Conventional Deadlift
154x10
264x5
374x5
484x3
528x3

*these felt terrible and my timing was really off. Ssooo, I deloaded. I was meant to hit 6 reps and then hit heavy doubles off blocks but I just didnt have it. The week before was brutal and I havent deloaded in about 6 weeks. Squat and bench are being deloaded this week anyway so it works in ok.

Oly Back Squats 2x10
Close Stance GMs 2x10
Leg Ext 1x20

Dangerous D then worked at my biceps and triceps for a while with a Tigers Tail. there was a lot of scar tissue on my left triceps and inside of left biceps which is obviously manifesting in my elbow. It was painful but hopefully he has loosened everything up.

Notes: Crap session but hopefully the work on my elbow will make a difference.

Coke
02-14-2013, 10:32 AM
Wish you well dude, it's not hard to get beat down in this game - keep hanging tough.

Brian C
02-15-2013, 08:55 AM
Took me a good 4 weeks with only like 455 to get my grip all the way out and to a decent 2brd press. Breaking in a shirt is frustrating as hell, but you'll love it once you have.

-JM-
02-21-2013, 03:42 AM
I pretty much deloaded all last week. Last Friday night was scheduled to be squatting in full kit but one of our guys couldnt make training last minute and then down to a four ball, another one of our guys tore his adductor when he fell getting into his briefs. Dont even ask, lol.

Soo we just took some singles in briefs.

-JM-
02-21-2013, 03:48 AM
Deadlift Training - 19th Feb

*foam rolling
*static stretching
*front squats

Conventional DL (raw)
154x10
264x5
374x3
462x2
belt
528x1
572x2

Speed Pulls
462x3 (x2)

Front Squats
paused
132x10 (x3)

Notes: Really just hit my prescribed reps for the day and took it easy. Our house has just gone up for sale and I have been flat out working doing bits and pieces. Last thing I felt like doing was training on Tuesday plus I was in for a big bench session the next day.

-JM-
02-21-2013, 04:34 AM
Bench Training - 20/02/13

*foam rolling
*static stretching
*shoulder mobility w/ band
*straight arm lat pulldowns
*tri ext w/band
*elbow compression & terminal elbow extensions
*hip mobility

Bench
Barx30
132x10
220x5
308x3
shirt on (early)
396x3
440x3
484x1 - thrown back into rack
*took it straight away again
484x3
*all above were air pressed
528x2 - no touches
550x1 - 1" from touch
550x0 - touched and thrown back into uprights
550x1 - touched and pressed like an empty bar. Tentative opener.

Raw 3 Board
*little finger on ring
264x10
286x8
308x8

*these were much harder than expected. Triceps were toast.

CSRs
+2 plates x15 (x4)

DB Side Laterals
4x15

Mini Band Pull Aparts
supinated grip
4x15

*last three exercises done in circuit style.

Fat Bar Tri Pressdowns / Zottman EZ Bar Curls
1x20 each (for elbows)

Notes: Very pleased with this session. This was only my second time in my new SDP. I could barely touch a 3 board with 572 or even get my hands out to comp grip the last time so this was a big relief. Kept the sleeves well seated and the collar nice and high to get the touch. Cant wait to start jacking this shirt.

In other news.....Got my invite to the BodyPower Expo at the NEC last night!! Looking forward to this one again. Its four weeks after the SE Qualifier in April so just a bit of fine tuning to be done inbetween.

Brian C
02-21-2013, 10:16 AM
Congrats on the invite Justin, great news!

Looks like the Phenom is breaking in nicely. Thats the one good thing. They break in quick.
My fat ass is still fitting in a 48. I barely got 615 to touch. More weight!

Coke
02-22-2013, 11:40 AM
Real dynamic phase coming up for you man, good luck with it all.