JohnnySolo's House

Avraham said:
I wish I was a machine like the two of you.
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You are doing great Avraham! :)
 
Weight 285

Dressed 289

Workout:

95# barbell complex
5 reps each for 4 sets 75sec rest

Dead lift 5
Romanian dead lift 5
Hang clean + OH press 5
Good morning 5
(rest/repeat)

warm-up bench
135x10
185x10
225x5

Bench press (2.5-3 min rest)
1s 280#x5
2s 280#x5
3s 280#x4
4s 280#x3
5s 280#x3 (better but this is my 3rd fail at this weight. Time to deload)

Row +5(2 min rest)
180x5
180x5
180x5
180x5
180x5

Clean
180x5

Superset
Incline chest fly (40lb dbs) /seated cable row (1 min rest)
80x10/180x10
80x10/200x10
80x10/220x10


I had thought about not working out today, but when I got there I kept thinking about you guys calling me a machine and I kept going!! Thanks!
No cardio, but metabolically I exploded all over the gym!!

On the down side, me good knee is messed up. It was okay today but yesterday it was acting up. I’ll be skipping squats next week and running. I think the good knee has been compensating for the bad one and is just F’d. I may work my legs with isolated movement to figure it out. (I think I’m okay to do deads though)
 
Johnny, thats right! you explode all over that gym! lol!!!! sounds funny.
anyway, glad you got a good workout in today!
bet you cant wait to be doing those axe kicks and such!!
 
JohnnySolo said:
I had thought about not working out today, but when I got there I kept thinking about you guys calling me a machine and I kept going!! Thanks!
No cardio, but metabolically I exploded all over the gym!!

On the down side, me good knee is messed up. It was okay today but yesterday it was acting up. I’ll be skipping squats next week and running. I think the good knee has been compensating for the bad one and is just F’d. I may work my legs with isolated movement to figure it out. (I think I’m okay to do deads though)
Click to expand...

Good going!

you know, when my knee is hurting I find that the sumo squats don't hurt like regular squats.....Have you tried them instead?

However, I should mention, I'm extremely bow legged, so that might be why......
 
Heh it's funny how social support really does move us to do things, even when it's posts on an internet forum. Good work pushing through and getting your workout in.
 
Weight 283

Dressed 288

Workout:

BB complex 95#s
X4 (60 sec rest)
Deadlift x5
Row x5
Highpull x5
OH press x5
(Rest repeat)


OH press 5x5 (3 min rest)
135x5
185x3
175x3
175x5
175x5
175x4
175x3

OH pin press
185x5
205x3
225x3

Deads (3 min rest)
135x7
225x7
310x5

Got advice from a power lifter friend to drop the weight and work my form. Again, like squats my butt needs to be lower. I’ll be working light with squats and deads. I got to face facts I need to get my form down or get hurt. I still have years so no rush to get heavy until form is down.

225x5
135x5

Kind of a bad lifting day, but educational so all is well. I'll be working box deads and squats.
 
i also had to drop the weight significantly when i was deadlifting incorrectly. i had my back arching like a bananna, and i noticed when i video taped myself.
however, learning the correct way just feels so much better on the body. jeez, i cant believe i was pullng like that before lol

and box squats will get your ass down for sure. there's no cheating when you have to sit back on a 12-14 inch box haha

good stuff bro.
 
I had to do that too JS, mine was because I had pretty bad anterior pelvic tilt, I couldn't accurately judge by back shape so I was over compensating a lot. Taking time out to reassess form has led to much bigger long term inprovements though

Doing something similar with my squats, moving to box squats on a simple 3x10 is doing wonders for my depth and hip flexors
 
Typhon said:
I had to do that too JS, mine was because I had pretty bad anterior pelvic tilt, I couldn't accurately judge by back shape so I was over compensating a lot.
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typh i think i may have this problem as well with an anterior pelvic tilt. i think it's from sitting incorrectly on the computer for years. if you could find some time to look at my journal i got pics throughout it of my back, let me know what you think? i'd appreciate it.

sorry to jack js, glad to see you got some help!
 
cgrame said:
typh i think i may have this problem as well with an anterior pelvic tilt. i think it's from sitting incorrectly on the computer for years. if you could find some time to look at my journal i got pics throughout it of my back, let me know what you think? i'd appreciate it.

sorry to jack js, glad to see you got some help!
Click to expand...

First thing. Get the Frack off your computer!!

No problem about a High Jack
 
I didn’t workout Wednesday due to feeling wasted. I was either coming down with a cold, under-eating, under stretched or suffering from Central nervous system fatigue. (or more than one thing) All possibilities and things I learned about on this forum. I’m going to look into CNS fatigue further.


Weight damn sexy

Dressed sexy

Workout:
warm-up bench
135x10
185x10
225x5

Bench press (2.5 min rest) deload
255#x5
255#x5
255#x5
255#x5
255#x5

BB Row +5(2.5 min rest)
185x5
185x5
185x5
185x5
185x5

Clean (3 min rest)
185x5
155x10
135x10

Superset
Single leg extension/single leg curl (10 reps each leg)
10/10
10/10
10/10

Deadlift pin pull (at knees)
315x5

Friend was doing them, so I jumped in to just have a feel.

Light stretching
 
JohnnySolo said:
Weight damn sexy

Dressed sexy
Click to expand...

glad to see you making progress :yelrotflmao:
 
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