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Thread: Johnnyo's Westside Raw Journal

  1. #51
    I Wanna Taco johnnyo_99's Avatar
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    1/31/09 - ME Squat/DL + Video

    Band Squat
    Bar x 8
    135 x 8 x 2 sets
    135 + Light x 5 x 2
    185 + Light x 3
    215 + Light x 2
    225 + Light x 2
    245 + Light x 2
    265 + Light x 1
    275 + Light x 1 <---PR
    295 + Light x 1 <---Suit Bottom
    315 + Light x 1
    325 + Light x 1 <---PR

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

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


    http://www.youtube.com/watch?v=39_DmngCWNs
    Last edited by johnnyo_99; 02-01-2009 at 02:06 PM.

  2. #52
    Go Bears Pete22's Avatar
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    Very nice man, form looks great on both squats and deads . The only thing I noticed was that it looked like the band slacked a bit when you were in the hole, it's personal preference, but try choking it under the rack and a DB and see if that doesn't give you tension throughout the whole lift.

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

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  3. #53
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    Quote Originally Posted by Pete22 View Post
    Very nice man, form looks great on both squats and deads . The only thing I noticed was that it looked like the band slacked a bit when you were in the hole, it's personal preference, but try choking it under the rack and a DB and see if that doesn't give you tension throughout the whole lift.

    I'm jealous of that chain though, it's time for me to splurge and get a decent amount of 5/8".
    thanks, i noticed that too about my bands. I'll choke them for next time. the chain i've got is actually 1/2". I did the math and you get more lb/$ for the 1/2".

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

  4. #54
    SchModerator ZenMonkey's Avatar
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    awesome work man! When I began doing deficits my DL#s flew up as Im sure yours will. Squats look great too!

    You need a 700lb tire?
    Last edited by ZenMonkey; 02-01-2009 at 09:06 AM.
    Sarvamangalam!

  5. #55
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    1/31/09 - ME Bench + Video

    Bench
    75 + 40lb Chain x 5
    95 + Chain x 5
    3 Board
    135 + Chain x 3
    155 + Chain x 1 <---Shirt
    185 + Chain x 1
    205 + Chain x 1
    2 Board
    225 + Chain x 1

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

    BB Row
    135 x8 x 2 sets

    Kickback
    35 x 8 x 3

    DB Row
    80 x 8

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

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

    http://www.youtube.com/watch?v=hIcd7...e=channel_page
    Last edited by johnnyo_99; 02-01-2009 at 03:56 PM.

  6. #56
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    Quote Originally Posted by ZenMonkey View Post
    awesome work man! When I began doing deficits my DL#s flew up as Im sure yours will. Squats look great too!

    You need a 700lb tire?
    i really don't have a place to put a tire and 700lbs i think is to much for me at this point. a 400lb tire would be a good size for me
    Last edited by johnnyo_99; 02-01-2009 at 05:39 PM.

  7. #57
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    2/3/09

    Squat
    135 x 8 x 2 sets
    205 x 6 x 2

    Goodmorning
    135 x 8 x 2

    Romanian DL
    135 x 8 x 2

    Supported Row
    50 x 8 x 3

    Ab Crunch
    35lb x 8 x 2
    40 x 8

    45 Degree Raise
    40lb x 8 x 2

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

  8. #58
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    2/7/09 - ME Squat

    Squat, Light Band
    135 + Light x 6 x 2
    185 + Light x 3 x 2
    205 + Light x 3
    205 + Light x 2
    225 + Light x 2 x 2
    265 + Light x 1 x 3

    Reverse Hyper
    140 x 10
    180 x 10 x 2

    Band Ab Pulldown
    Average x 15 x 3

  9. #59
    Go Bears Pete22's Avatar
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    Your wife sounds very supportive of all this, that's awesome. Does she train at all? Btw, those deficit deads are looking great man, you smoked that last set.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  10. #60
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    2/8/09 - ME Bench

    Bench
    95 x 5 x 2 sets
    135 x 5 x 3
    155 x 2
    175 x 1
    185 x 1 x 2
    205 x 1
    2 Board w/Shirt
    205 x 1
    225 x 1
    1 Board w/Shirt
    225 x 1

    DB Row
    80 x 8 x 3 sets

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

  11. #61
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    Quote Originally Posted by Pete22 View Post
    Your wife sounds very supportive of all this, that's awesome. Does she train at all? Btw, those deficit deads are looking great man, you smoked that last set.
    she's great, and no she doesn't train. I've gotten her in the garage a couple of times but its just not her thing to workout.

  12. #62
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    2/9/09 - Assistance Work

    Cardio
    15 min

    Tri Pulldowns
    60 x 8 x 3 sets

    Tate Press
    25 x 8 x 3 sets

    Hammer Curl
    35 x 8 x 3 sets

    DB Press
    25 x 8 x 3 sets

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

  13. #63
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    2/10/09 - DE Bench

    Cardio
    13 min

    Standing Pulldown Abs
    70 x 10
    80 x 10 x 2

    Prone Bridge
    10sec x 2

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

    BB Row
    145 x 8 x 3

    DB Bench
    60 x 8 x 3

    Music of the Day
    Amon Anarth

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

  14. #64
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    2/14/09 - ME Bench

    Bench
    Warmup
    135 x 5 x 2
    145 x 3 x 2
    185 x 2 x 2
    4 Board
    205 x 3 <---Phenom On
    2 Board
    225 x 3
    245 x 1
    265 x 1
    275 x Miss

    DB Press
    60 x 8 x 3

    Chest supported Row
    160 x 8 x 3

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

    Metroflex opened a new gym in Plano, I made the trip over and met up with some other powerlifters. They helped me out a lot! I'm going to fit this into my schedule and meet up with these guys periodically to help me with my bench workouts. I'm feeling very confident in the Phenom and feel I could hit 275 if I get my lockout strength higher.
    Last edited by johnnyo_99; 02-14-2009 at 06:23 PM.

  15. #65
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    Big Catch-Up Post!

    2/15
    Raw Squats
    135 x 5 x 3
    225 x 5 x 2
    255 x 3
    275 x 2
    305 x 1

    GM
    135 x 8
    185 x 5 x 3

    RDL

    185 x 5
    185 x 8

    2/17
    Should rehab work

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

    Reverse Hyper
    90 x 5
    180 x 10 x 2

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

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

    JM Press
    105 x 5
    105 x 8
    105 x 6

    Kickbacks
    35 x 8 x 2

    BB Row
    135 x 6 x 3

    DB Row
    80 x 8

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

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

    Pull throughs
    Light band x 15 x 3

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

  16. #66
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    2/24/09 - RE Upper

    Work Gym
    Cardio
    10 min

    Hammer Curl
    35 x 8 x 3

    Ab Pulldown
    80 x 10 x 3

    Tricep Extensions
    60 x 8 x 3

    Garage Gym
    Pullups
    1x5
    1x4
    1x5

    Bench
    95x8
    115x8
    135x8
    155x5x3

    BB Row

    135x6
    155x6
    165x7
    165x8

    Dips
    BW+25 x 6 x 3

  17. #67
    Senior Member AlMohr's Avatar
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    Nice and consistent

  18. #68
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    2/25/09 - ME Squat

    Squat + 80lb Chain
    135+Chain x 6
    165+Chain x 5
    185+Chain x 3
    225+Chain x 2
    225+Chain x 2 <---Suit bottoms
    265+Chain x 1
    285+Chain x 1
    225+Chain x 2

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

    got my new belt in from elite, god it was stiff. I got a late start last night and was pretty tired but the workout felt great. I had a lot of strength left and made a decision to stop short and not push it to hard.
    Last edited by johnnyo_99; 02-26-2009 at 08:29 PM.

  19. #69
    Go Bears Pete22's Avatar
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    Which belt did you get? 10mm or 13mm?
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  20. #70
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    Quote Originally Posted by Pete22 View Post
    Which belt did you get? 10mm or 13mm?
    10mm

  21. #71
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    2/27/09 - Rehab

    Work Gym
    Stretching and Foam Roller
    20 min

    Hammer Curl
    45 x 8 x 3

    Standing Ab Pulldown
    3 sets of 10

    I've been doing this type of routine ever so often at work and just haven't posted it. The foam roller seems to really help, tomorrow I'll be meeting/training with some powerlifters I've met on WBB who live nearby. We'll see how that goes.
    Last edited by johnnyo_99; 02-27-2009 at 12:53 PM.

  22. #72
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    2/28/09 - ME Upper

    Pull aparts
    Mini x 10 x3

    Face Pull
    3 sets of 8

    Close Grip Bench
    95x5
    153x8x2
    185x5
    205x3

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

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

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

    Tricep extensions
    3 sets of 10

    EZ bar curls
    3 sets of 10

    best workout i've had in a while. met up with some guys i had met on WBB, trained in his garage and learned a ton about my shirt. i found that i can touch with 225 and lockout 275. problem is i'm still very sloppy with my shirt, got a lot to learn, but i'll get there. with the help of these guys i should progress a littlle quicker now.
    Last edited by johnnyo_99; 03-01-2009 at 11:53 AM.

  23. #73
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    3/2/09 - ME Lower

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

  24. #74
    SchModerator ZenMonkey's Avatar
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    Yo johnnyo! Nice PR! Whats your BW?
    Sarvamangalam!

  25. #75
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    Quote Originally Posted by ZenMonkey View Post
    Yo johnnyo! Nice PR! Whats your BW?
    as of yesterday 201. Want to be 198 for the meet. After that its bulk time!

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