## Johnny's Log

**Moderators:** Ironman, Jungledoc, ianjay, stuward

Squat

044 x 10

132 x 5

220 x 3

264 x 1

308 x 1

324.5 x 5

324.5 x 5

324.5 x 5

324.5 x 5

324.5 x 5

My glutes and lower back are really sore.

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

176 x 5

176 x 5

176 x 5

176 x 5

176 x 4

154 x 6

Ahh, 1 missed rep, it was half way up but I couldn't lock out. Added 1 back-off set.

Row

044 x 10

088 x 5

132 x 3

154 x 1

176 x 5

176 x 5

176 x 5

176 x 5

176 x 5

Sit-up

44 x 14

44 x 14

44 x 14

Good-morning

71.5 x 10

71.5 x 10

71.5 x 10

69min

Front Squat

044 x 10

132 x 5

220 x 3

265.9 x 5

265.9 x 5

Press

044 x 10

088 x 5

110 x 1

132 x 1

143 x 5

104.5 x 3 x 5sets

Deadlift

132 x 10

220 x 3

264 x 2

286 x 1

335.5 x 5

Chin-up

BW x 4

BW x 4

BW x 4

BW x 4

BW x 3

I thought I could at least do 4/4/4/4/4.

Evil8 BB complexes

66 x 2sets

This made me sweat a lot, especially during the front squats.

55min

Great workout, got 2 new PRs as my expectations.

Squat

044 x 10

132 x 5

220 x 3

264 x 1

308 x 1

330 x 1

363 x 5

269.5 x 2 x 5

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

176 x 1

192.5 x 4

143 x 3 x 6

Row

044 x 10

088 x 5

132 x 3

176 x 1

192.5 x 4

143 x 3 x 6

Lying Triceps Extension

71.5 x 12

71.5 x 12

71.5 x 7

Curl

71.5 x 12

71.5 x 11

71.5 x 6

Leg-hip Raise

0 x 15

0 x 15

0 x 12

68min

Squat

044 x 10

132 x 5

220 x 3

264 x 1

308 x 1

330 x 5

330 x 5

330 x 5

330 x 5

330 x 5

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

170.5 x 5

170.5 x 5

170.5 x 5

170.5 x 5

170.5 x 5

I remembered the weight wrong. Actually it should be 176lb, same weight as last Sunday.

Row

044 x 10

088 x 5

132 x 3

154 x 1

176 x 5

176 x 5

176 x 5

176 x 5

176 x 5

These too, I forgot to increase the weight.

Sit-up

44 x 14 weight on chest

22 x 14 weight behind head

22 x 12 weight behind head

Good-morning

77 x 10

77 x 10

77 x 10

68min

Front Squat

044 x 10

132 x 4

220 x 2

275 x 5

275 x 5

Press

044 x 10

088 x 5

110 x 1

121 x 1

132 x 5

132 x 5

132 x 3

132 x 3

132 x 3

6 total missed reps.

Deadlift

132 x 10

220 x 3

264 x 2

286 x 1

341 x 2

Only 2 reps then both my body and my mind gave up.

Pull-up

BW x 1

BW x 1

BW x 2

BW x 2

BW x 2

Evil8 BB complex

66 x 2sets

I do this complex with 66lb for a couple of sets on non-lift days too, I've done it for 2 weeks now. Don't know whether it would interfere with my lifts or not. I'll give it a try.

59min

Squat

044 x 10

132 x 5

220 x 3

308 x 2

330 x 1

368.5 x 4

275 x 2 x 6

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

176 x 1

192.5 x 4

143 x 3 x 6

Row

044 x 10

088 x 5

132 x 3

176 x 1

192.5 x 4

143 x 3 x 6

Lying Triceps Extension

71.5 x 12

71.5 x 12

71.5 x 6

Curl

71.5 x 12

71.5 x 11

71.5 x 6

Leg-hip Raise

0 x 15

0 x 15

0 x 14

69min

All big lifts got 1 missed rep.

Squat

044 x 10

132 x 5

220 x 3

264 x 2

308 x 1

335.5 x 5

335.5 x 5

335.5 x 5

335.5 x 5

335.5 x 5

Bench Press

044 x 10

088 x 5

132 x 3

154 x 2

176 x 5

176 x 5

176 x 5

176 x 4

176 x 4

154 x 6

Added 1 back-off set.

Row

044 x 10

088 x 5

132 x 3

154 x 1

181.5 x 5

181.5 x 5

181.5 x 4

181.5 x 4

181.5 x 4

Sit-up (weight behind head)

22 x 14

22 x 14

22 x 10

Good-morning

82.5 x 10

82.5 x 10

82.5 x 10

69min

Front Squat

044 x 10

132 x 5

220 x 2

275 x 5

275 x 5

Press

044 x 10

088 x 5

110 x 2

132 x 1

148.5 x 4

104.5 x 3 x 6

Deadlift

132 x 10

220 x 5

264 x 2

286 x 1

341 x 1

341 x 0

264 x 1 x 3

Very disappointed, this is worse than last week's. Got only 1 rep. Then I waited 3 minutes, tried to pull it again and failed. Added 3 singles back-off sets.

Chin-up

BW x 4

BW x 4

BW x 4

BW x 4

BW x 5

Evil8 BB complex

66 x 1set

59min

Squat

044 x 10

132 x 5

220 x 3

308 x 2

330 x 1

368.5 x 4

275 x 2 x 6

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

176 x 1

192.5 x 4

143 x 3 x 6

Row

044 x 10

088 x 5

132 x 3

176 x 1

192.5 x 4

143 x 3 x 6

Lying Triceps Extension

71.5 x 12

71.5 x 12

71.5 x 7

Curl

71.5 x 12

71.5 x 9

71.5 x 7

Leg-hip Raise

0 x 15

0 x 15

0 x 11

72min

Copied and pasted from last week's, only some differences in accessories.

Not enough sleep. :(

Squat

044 x 10

132 x 5

220 x 3

264 x 2

308 x 1

341 x 5

341 x 5

341 x 5

341 x 5

341 x 5

This was very intense today, I got all beat up.

Bench Press

044 x 10

088 x 5

132 x 3

154 x 2

176 x 5

176 x 5

176 x 5

176 x 3

176 x 2

154 x 7

This's getting worse, don't know it's from lack of sleep or not. If next week I couldn't do better than this, I'll reset.

Row

044 x 10

088 x 5

132 x 3

154 x 1

181.5 x 5

181.5 x 5

181.5 x 5

181.5 x 4

181.5 x 4

Sit-up (weight behind head)

22 x 14

22 x 14

22 x 10

Good-morning

88 x 10

88 x 10

88 x 10

73min

EDIT: forgot to change the date.

Front Squat

044 x 10

132 x 5

220 x 2

275 x 5

275 x 5

Press

044 x 10

088 x 5

110 x 2

132 x 5

132 x 5

132 x 4

132 x 3

132 x 3

Still stall, but got 1 additional rep better than the last time.

Deadlift

132 x 10

220 x 5

264 x 2

286 x 1

341 x 5

I made it. I needed to pause like 5-10sec between the 4th and the 5th rep to catch my breath but I count it a success anyway. Next's 346.5lb.

Pull-up

BW x 1

BW x 2

BW x 1

BW x 3

BW x 3

10 total reps. :)

Evil8 BB complex

66 x 2sets

This made me panted very hard.

55min

Today's workout was great.

Squat

044 x 10

132 x 5

220 x 3

308 x 2

352 x 1

368.5 x 5

275 x 2 x 5

Next's 374lb.

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

176 x 1

192.5 x 3

143 x 3 x 7

Stall on both intensity day and volume day.

Row

044 x 10

088 x 5

132 x 3

176 x 1

192.5 x 5

143 x 3 x 5

Next's 198lb.

Lying Triceps Extension

71.5 x 12

71.5 x 12

71.5 x 9

Curl

71.5 x 12

71.5 x 9

71.5 x 7

Leg-hip Raise

0 x 15

0 x 15

0 x 11

69min

Squat

044 x 10

132 x 5

220 x 3

264 x 2

308 x 1

346.5 x 5

346.5 x 5

346.5 x 5

346.5 x 5

346.5 x 4

Bench Press

044 x 10

088 x 5

132 x 3

154 x 2

176 x 5

176 x 5

176 x 5

176 x 4

176 x 3

154 x 6

Row

044 x 10

088 x 5

132 x 3

154 x 2

181.5 x 5

181.5 x 5

181.5 x 5

181.5 x 4

181.5 x 4

Sit-up (weight behind head)

22 x 14

22 x 14

22 x 10

Got a little lower backache, not much, it's probably nothing.

Good-morning

88 x 10

88 x 10

88 x 10

I'll go easy on this, increase the weight every 2weeks.

70min

Front Squat

044 x 10

132 x 5

220 x 2

280.5 x 5

280.5 x 5

Press

044 x 10

088 x 5

110 x 2

132 x 1

148.5 x 2

104.5 x 3 x 7

I got [email protected] last time. :(

Deadlift

132 x 10

220 x 5

264 x 2

286 x 1

346.5 x 2

Chin-up

BW x 4

BW x 5

BW x 5

BW x 5

BW x 4

Jumping Burpee 20

Jumping Jack 30

56min

Squat

044 x 10

132 x 5

220 x 3

308 x 2

352 x 1

374 x 5

280.5 x 2 x 5

Bench Press

044 x 10

088 x 5

132 x 3

154 x 2

176 x 1

192.5 x 3

143 x 3 x 7

Same.

Row

044 x 10

088 x 5

132 x 3

176 x 1

198 x 3

148.5 x 3 x 5

Lying Triceps Extension

71.5 x 12

71.5 x 12

71.5 x 8

Curl

71.5 x 12

71.5 x 9

71.5 x 7

Leg-hip Raise

0 x 15

0 x 15

0 x 11

69min