JohnnySolo's House

[Avraham]

So with reverse crunches, how do you support the weight on your legs? Do you use a dumbell or some other sort of weighted device.

Keep up the good work.


Side note - Hope your boys don't choke on falcon meat on Sunday.

 

[JohnnySolo]

The weight is in my hands over my head. It’s an anchor so I can lift my feet off the ground and then pop them up toward the ceiling. Started with the 45lbs to give me a good base to do such a thing, now I’m down to 10lbs making it harder to get the legs up. Thanks

 

[TekToN]

Naked 284

Dressed 290

Workout:

Joint mobility & squat warm-up

Squat warm up
1xBar x 10
1x95lbs x10
1x135lbs x 10
1x185lbs x 5

5x5 back squat (2 min rest)
1s 205#x5
2s 205#x5
warm-up Bench press 135x10
3s 205#x5
warm-up Bench press 185x10
4s 205#x5
warm-up Bench press 225 x3
5s 205#x5

(squat were fine. I'll move up 5lbs next week)


5x5 Bench press (+5) (2.5 min rest)
1s 260#x5
2s 260#x5
3s 260#x5
4s 260#x5
5s 260#x11

3xF inverted row
Bent knees
16
14
10

3xF Push-up
45
14
12

3x12 reverse crunch (-5)
10lbs counter weight
12
12
12

Treadmill
20 min

As always, great bench -- How many times can you get 225?

 

[JohnnySolo]

As always, great bench -- How many times can you get 225?

Thanks!

I don't know right now. When i trained before I used to finish off with 225 for a set of 20. As you see I've lost my legs some (working on that) but my bench is feeling good. I'm also realy working the OH press more than I ever have with the 5x5 and it is paying off. I had some trouble with 145 for OHP but just got 165 pretty good.

 

[JohnnySolo]

Warm-up & joint mobility

Clean and press
Bar x 10
95 x 10
135 x 5
185 x 2 (push-press)
210 x 1 (push-press)

Clean only
185 x 5
170 x 10
155 x 10
135 x 10

Plank
30 sec x 3


Used the home gym today, no spotters so I changed up and will pick up the 5x5 Wednesday. Worked up a great sweat today. Forearms were spent.

 

[Typhon]

Warm-up & joint mobility

Clean and press
Bar x 10
95 x 10
135 x 5
185 x 2 (push-press)
210 x 1 (push-press)

Damn you, I failed at 193 today

What lifts do you find aid your OH pressing?

 

[Proteinboy]

Niceeeeeeeeeeeeeeeeeeeeeeeeeee

 

[Kraken]

Thats some kick ass inverts you got going there bud. I'm blizted after my first set. No way I could do that many in my second or third.

Nice lookin bench too bud.

 

[JohnnySolo]

Damn you, I failed at 193 today

What lifts do you find aid your OH pressing?

I've just been doing the 5x5 with OH press. I thought I was done at 145 or 150 it felt real rough, but just did 160 last week with good form.

As for push-press I have and advantage through shear bulk. I’ve got extra mass (fat =nothing to brag about)to help pop the weight up.

thanks guys.

The cleans was inspired by the hard work Tekton does. He moves a lot of weight in his clean sets.

 

[JohnnySolo]

Weight
286

Dressed
291

Complex
95lb barbell
5 reps each for 4 sets 90sec rest

Bent over Barbell Row
Hang Clean
Back squat + Push Press Hybrid
Jump Squat
Good Morning
(rest/repeat)

Treadmill
30 min

 

[Kraken]

You're doing jump squats with 95lbs?? Holy ****!! thats hardcore

 

[JohnnySolo]

Weight 284

Dressed 288

Workout:

Joint mobility & squat warm-up

Squat warm up
1xBar x 10
1x95lbs x10
1x135lbs x 10
1x185lbs x 5

5x5 back squat (+5) (2 min rest)
1s 210#x5
2s 210#x5
warm-up Bench press 135x10
3s 210#x5
warm-up Bench press 185x10
4s 210#x5
warm-up Bench press 225 x5
5s 210#x5


5x5 Bench press (+5) (2.5 min rest)
1s 265#x5
2s 265#x5
3s 265#x5
4s 265#x5
5s 265#x5

3xF inverted row (2 min rest)
Bent knees
14
12
10

3xF Push-up (2 min rest)
50 :sport:
15
12

3x12 reverse crunch (-5) (2 min rest)
5lbs counter weight
12
12
10
2 (no counter weight)

I feel great

 

[JohnnySolo]

Weight 288

Dressed 292

Workout:

Joint mobility & squat warm-up

Squat warm up 1 min rest
1xbar x 10
1x95lbs x10
1x135lbs x 10
1x185lbs x 5

5x5 back squat 2 min rest
1s 210#x5
2s 210#x5
3s 210#x5
Warm-up OH press 45lb dumbbells x10
4s 210#x5
Warm-up OH press 55lb dumbbells x10
5s 210#x5

5x5 OH press 3 min rest
1s 165#x5
2s 165#x5
3s 165#x5
4s 165#x5
5s 165#x5

1x5 Deadlift
1s 255#x5

3xF chin-up 2 min rest
3
1
4 (assist 70lbs)
4 (assist 70lbs)

30sec plank x3

1.5 min plank

I screwed up and didn’t up my weights in OHP and Deads. Next time then.

 

[Avraham]

Do you weigh yourself everyday you workout?

 

[flyinfree]

Do you weigh yourself everyday you workout?

but he doesnt always do it with clothes on LOL!

good diligency Johnny

 

[JohnnySolo]

Yeah, every day. The scale is there. I shouldn't but I do.

I do have a towel wrap. I'm not on eof THOSE guys.

 

[Avraham]

but he doesnt always do it with clothes on LOL!

do you peek through the windows on these days? HA

good work Johnny, thanks for posting the detail so I have a journal to model after.

 

[neonlady]

Yeah, every day. The scale is there. I shouldn't but I do.

I do have a towel wrap. I'm not on eof THOSE guys.

I'm sure the rest of the guys in the locker room appreciate that too.. LOLOLOLOL

 

[Proteinboy]

jonny, your september 30'th workout OWNED!!!
todays workout was good too. its ok that you didnt increase weights. doesnt mean the session wasnt beneficial!

50 pushups is awesome....danggg nice!
you should get video of your benching, i want to see how you set up and such : ]]]

how you doin man?

are you maintaining bw for now? or still cutting?

 

[JohnnySolo]

Thanks,

I’ve been on and off the wagon with eating. Cutting is not happening because I keep eating out and have no control. Can only blame myself.

I'll see what I can do about a bench clip.