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Thread: John O's log to 1,607 @ 242 raw

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  1. #1
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    John O's log to 1,607 @ 242 raw

    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
    Last edited by john o; 02-05-2010 at 03:51 AM.

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    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.

  3. #3
    WBB Team Captain Coke's Avatar
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    You are working with a tried and true split and doing very well man...good luck with your goals.

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    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.

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    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.

  6. #6
    WBB Team Captain Coke's Avatar
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    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.
    Last edited by Coke; 02-09-2010 at 08:56 AM.

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    John, Great job with the training. Sorry about the car that really sucks. Starting 5/3/1 tonight myself in the garage.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

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    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]

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    [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
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

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    Big dent in the wallet there, unlucky mate, great squats tho. Good luck with your goal, how come 1607lbs specifically?

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    Quote Originally Posted by Matt Pipe View Post
    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.

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    Quote Originally Posted by Matt Pipe View Post
    Big dent in the wallet there, unlucky mate, great squats tho. Good luck with your goal, how come 1607lbs specifically?
    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.

  13. #13
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    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.

  14. #14
    WBB Team Captain Coke's Avatar
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    Killer **** there man, didn't know you were into the fight game.

  15. #15
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    hey, a fellow Jon (john) O. nice lifts bro.

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    Have you done any MMA training locally?
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

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    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.
    Last edited by john o; 02-13-2010 at 09:37 PM.

  18. #18
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    Quote Originally Posted by john o View Post
    Between buyig chalk last night and tearing the callous I sort of resembled a powerlifter for a bried moment.
    Awesome


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

  19. #19
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    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.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  20. #20
    WBB Team Captain Coke's Avatar
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    I could never get into the mixed grips...that's some brutal pulling bro.

  21. #21
    I Wanna Taco johnnyo_99's Avatar
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    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.

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    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

  23. #23
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    Presses are looking strong
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  24. #24
    WBB Team Captain Coke's Avatar
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    Nice job all around John.

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    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.

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