Nicely done!
Obviously the good fortunes were because of the bro arm day. This is what I’ve been trying to tell everyone!
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I’m planning to write a program when in the mountains, by the fire, relaxing. A hypertrophy program in the Mountaindog style using John’s favorite techniques, to honor him. I would give it for free to my followers.
I think that’s the only program I’ll ever write with an arm day 
If you have technique you really enjoyed (like the BSS of Death…)
Here in france obviously not many people know him… And since I’m a sadistic SOB I like to use his techniques.
I have used them with 4 girls for fun, horrible stuff like the BSS of death, Reverse-band Hack Squat 25 reps as a cluster, one of his Missy Truscott session ahahahah
And they like it!
BTW so it really was a tear of both meniscus and I’ll have to have surgery.
It’s annoying, but heh I guess I’ve known worse, after 2 ACL surgeries, I guess I’m ready for this!
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Girls are tough with that stuff.
I’m going to just list stuff off the top of my head that I liked from him:
- BSS of death for sure
- Challenge sets on squats/ deads. Basically you work up to where you slow down a little and then rep out
- 2” paused bench: pause on the way down about 2” above your chest for 2 seconds, then finish down and back up
- Escalating sets: take something like leg press and just do 4 reps, add a plate, 4 reps, add a plate, until you can’t hit 4
- Hack squat 1.5s; feels extra good on this
- Stretch push-ups and ladder push-ups to finish off chest day
- Working up on machines to a top set with a bunch of small jumps
- Cluster sets are always good
- His major thing is exercise sequencing, which I love and will always come back to
- He did some 200-rep workouts for arms and shoulders before he died, which was two exercises for 4 sets of 25; those were awesome for folks that hate isolation work
- I liked drop sets and holds particularly for leg curls
- Pullovers on the bench are cool, but not particularly unique to John
- Banded RDL!
- Rear delt destroyer
- DB 6-ways
- He used to superset rack pulls with pull-ups, which I liked
I’m sure there’s a lot more, but that’s my quick response
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Sorry I missed this part. That sucks! Is it scheduled?
I’ll call tomorrow. Who knows when it will be though. With Covid many surgeries are postponed
Oh yeah did these again a week ago and my delts and upper back were sore AF ahahah
Oooh that’s a nasty pairing
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Whatever happens, make sure you show up to the gym on crutches and do upper body in front of the new girlfriend! Let’s turn this into a positive.
Well let’s not count the chicken’s egg before they hatch! (is that how we say it in English? In French it’s “not selling the bear’s fur before having killed it” )
But yeah I think it’s headed in a good direction. We’ve been talking quite a lot and she has invited me to her birthday on the 8th of January lol so yeah
Crutches? Right! I didn’t even use them for my ACL surgeries! First time, I used the overly cautious approach that my surgeon recommended, never again!
I’m gonna move as much as I can, I’ll probably experiment some stuff Phil daru did early 2021 for his own ACL recovery like micro-oscillation and all
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Sorry to hear about the knees! You seem to be in good spirits, glad to see it. Best of luck for the recovery.
Good to hear about your success with the gym hotties though.
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Thanks mate. A good spirit and willpower are the only thing we really need.
Happy holydays to you!
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To you too mate.
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Happy Christmas you sexy stud.
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Thanks you beast, happy holydays to you as well!
I’m in the Alps 
In a 5 stars chalet. The view is insane and I’m skiing
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So starting back things again… Sunday I did some “cardio” with my friend
- EMOM 20’
Bench Press 5-4-3-2-1 reps (90 to 110kgs)
Tire Drag 1-2-3-4-5 room length drag
Deadlift 5-4-3-2-1 reps (140 to 180)
Farmer’s Walk 1-2-3-4-5 room lenght passings
It was tough as balls LOL I was out of this world afterwards but I still did the next one, at a slow pace…
3 rounds
20 KB Thrusters
22 Cal Assault Bike
20 Push-ups
22 Med Ball Slam
Then I’m starting Gamma Bomb @TrainForPain . Workouts are shorter than what i was doing and also with this kind of program I feel less pressure about the weight I’m using, I’m more chasing a feeling, and if some day I don’t feel good well i won’t feel bad about using lighter weights or something.
I wanted something more fun for I don’t know yet when I’ll have surgery or how I’ll recover.
Lost my straps apparently so I replaced Meadows Rows. But I feel my grip has improved. Sunday for warm-ups I did a set of 4 deads at 130 kgs with double overhand on literally the worst gripped bar in the world, so that’s nice.
Gamma Bomb - Back
A. Cable Row 8 x 80, 90, 90 kgs + drop set
B. Smith Machine Deadstop Pendlay Row 3 x 8 at 80 kgs
C. One Arm Barbell Row 1 x 8 + drop set with 35 kgs
D. Pullover 3 x 10 with 30 kgs
E. Decline Bench Leg Raise 3 sets
F. Calf Raise 2 x 10 + 10 partials + 10 stretch with 60 kgs
Short and sweet and pumpy. My lats were on fire after the first exercise.
And you remember how I said I met this girl and we’ve been talking a LOT and hitting it off so we went on a date and it was amazing. She checks all the boxes for me. But yesterday she told me that she had broken off with her boyfriend of 6 years in late november and that she wasn’t feeling ready to be with someone and wanted to be alone so yeah. That sucks, I’m sad and I badly slept and woke up at 10:30
My friends they keep telling me it will happen when I won’t expect it. Truth be told I deleted dating apps like 2 months ago and I wans’t looking, it just happened and I seized the opportunity so I thought that’s it 
I Don’t want to do efforts or anything, this is depressing. Bah, I’m saving money that way.
I’m planing on doing a cut. I’m 92,5 right now and want to lose weight before the surgery because I don’t know how I’ll feel or be able to do for a while
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Damn.
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I can’t quote for some reason, but good on you on the Gamma bomb train!
I intend to go back to what you so kindly wrote up. This week I’ve deadlifted and done dumbbell presses, and my shoulder was fine. I did pull-ups and it hurt, but not terribly. I’m going to do SSB tomorrow, and then hope I’m comfortable under a bar next week. If so, I’m doing @T3hPwnisher ’s 20 rep squat and dead nonsense. I’d like to do 315 like he did, but I am not sure I’m capable; the most I’ve squatted recently is 315 x 15.
Anyway, enough of my own ramblings.
I’m sorry to hear about the girl situation! Such is life, which I know doesn’t help being in a funk about it. It doesn’t help that the whole social world has been a grind; definitely puts you in a tougher spot to just do you. I guess the best you can do is have fun in the gym and prep for knee surgery.
In terms of what to expect after, it’s typically 3-6 week relatively strict recovery (if I remember right off the top of my head). They’ll usually want you on a bike or something to prevent scar tissue formation, but it won’t be at a pace that will be a cardiovascular challenge for you (as you know). Great time to get a jacked upper body!
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Sorry to hear it man. But yeah, it usually happens, when one stops focussing so much on finding a gf. So continue to not care and I am sure your time will come. (in spades)
Eh - why not just use a dumbbell? Is the barbell not hard to balance used onehand?
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This looks terrifying
I remember doing some 20’s with only 225lbs and it was horrible lol
Oh yeah then really it’s fine. Usually docs are too cautious (they are a bit less nowadays) so with my last knee, I’ll most likely do some work on the side. And I’ll train my left leg!
Thanks guys. Yes I’ll get over it quickly enough. It just sucks because I was very fine on my own in my life and then it happened from nowhere and I believed, soi now it hurts. But heh, i’ve known way worse.
Same for my knee, can’t be worse than the ACLs. i’ll come back stronger eventually.
And my bed broke and I have to do stuff on my car as well and I have to take another appointment to the doc in 3 weeks at least because this website is cursed 
But yes, if you think about it, life’s been way worse. I’ts ok. I’ve made good money this month so this is a relief.
I just have to do the work and it will pay off.
Today no training for I didn’t really slept and woke up late but I did some work and a boxing class at the gym and I did cardio and abs with them so I moved
It’s 2 AM now, I have to get back to a real life schedule. It’s been f’d up with the New year’s Eve
It’s actually a landmine row but Meadows calls it that way
You feel nicely the lats with it
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Ah, I see. Makes more sense then 
I’ve tried the single sided landmine row quite a few times, and it just never feels right honestly. like the weight is either too light to feel properly in the lats, or too heavy and distracts me from the lift itself. I wish it would work for me, but it is not to be.
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As with all rows I go with a full scapular detraction to stretch the lats as much as possible, then drive with the elbows hard. Focusing on driving with them and using my hands only as meaty hooks helped me.
But again, we all have exercises we feel better. For instance I never liked Barbell rows. Ihey feel awkward on my wrists and I feel I use too much arms, but perhaps it’s because I have long arms.
My favorite is the Low cable row with a close neutral grip. Damn I instantly felt my lats burning
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