Yeah lol, oh well
John Meadows Onslaught High Frequency Back Day 1
1 arm barbell rows with meadows attachment worked up to 65 x8 got a good lat contraction on these so I didnāt push it too much. Was training early in the morning after some vertical cardio so I wasnāt fully invested at the time.
DB pullovers with band 40lbs 3x10
Hammer Strength Reverse grip pull downs 3x10 90lbs per side, hard contract at bottom
3x12 spud strap face pulls to chest level. Donāt remember the weight.
Looks like a simple back day, but 24hr later and my lats are still fried.
2 Likes
Leg day from yesterday
Seated hamstring curls, warm up in sets of 15 then do 5 sets of 15 with 45s rest, itās okay to get less than 15, I did happen to get all 15 each set 85lbs I believe was the weight. My hamstrings were lit up after this.
Good girl machine after some warmups 4x10 no idea the weight 45s rest between sets, just a nice pump
SSB Squats work up to a heavy set of 8. shoot for 3 working sets. 150,200,240,290,310,330,350 x 8, iād like to increase this up to closer to 420.
Leg press 3x15 just pump, donāt destroy, however I did a bit extra, did about 3 sets with 1 plate per side changing my feet around and then did 3 sets with 2 plates per side close and low, then 2 sets high and medium, 45s between sets. As discussed with @mnben87 in a different thread you canāt always gauge what someone is doing based on the weight they are using. 2 plates for 5 sets of 15 might seem a bit light but thereās a bunch of factors involed:
- fatigue from prior work
- fatigue from prior days
- injuries
- goals
So just you see someone like Ben Pollack( as an example ) doing something at a certain weight doesnāt mean he never goes heavier than that, just thatās all they did for that day. Itās important to understand the full program.
For example this leg work looks deceivingly simple for 2 reasons
- in the onslaught program HF back comes after HF legs so John has cut the volume and intensity a bit to let the legs recover and grow.
- This is my first week back to training after 2 weeks and after killing myself at a meet.
I will be adding some extra hamstring volume in during the week and possibly adding in an extra movement or two on leg days.
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Onslaught Day 3, chest and shoulders
Hammer Strength isowide chest press work up to heavy set of 8, shoot for 3 work sets. 1 plate, 1.5 plate ( plate plus quarter ), 2 plate, 2.5 plate set 1, add a 10 set 2, 3 plates set3, squeeze each rep for 1 count
Incline bench press work up in sets of 8 until you canāt get 8. 135, 155, 175x6, back to 155 for 8 more just for good measure, only take these to 3/4 lock out and about 2 inches off chest
DB slight incline bench take these to only 3/4 lock out, set to failure, drop set failure, drop set failure.
40,50,60x15, 45x14, 30x12?
Hardest part was trying not to lock each rep out. My right shoulder/trap was on fire after these.
Dip machine 3 sets to failure. No idea how many reps slow eccentric then up to 3/4 lockout
Rear delt machine 4x12 90lbs
DB Laterals 10lbs 3x10 add 10 partials at the end. Tried a new technique where you press the DBs down first towards the ground then push them away from the body.
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Whatās up with squatting onto the bench?
Itās a box, Iām squatting to a box.
Which is different from a box squat but I digress off that point.
Basically it allows me to break up the concentric and eccentric and really allows me to focus on the concentric. Itās also a safety thing, if I fail I can just sit on the box.
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Not a bad idea to get a couple easy sessions before going back to the hard training. Iāve taken a week off after a meet, and then just tried to jump right back in, and was sore the whole week. Just one upper and one lower workout that are easy makes me way less sore.
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Oh Iām sore as shit, lol. Thereās a big difference between hitting a max single squat, doing 8 good mornings, some GHR and then maybe a heavy set of 10 on leg press and this crap.
Iām a big fan of the week after the meet doing maybe some light sled work. Upper and Lower a few days. It helps. Also stretching.
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How do you find the SSB? I love mine,it is certainly tougher than a regular back squat, makes shit feel much heavier.
I love it.
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2nd back day
Lat pulldown variation 3x10 leaving a few reps in the tank with a hard squeeze at the bottom.
Chest supported rows elbows out focus on rhomboids 45,55,60 3x10
DB Shrugs 2s hold at top 40,50,60,65 3x10
45 hyper extensions body weight to failure 3 sets ( 25, 22,22 )
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ARMS BROHAM ARMSSSSSS!
Tricep pressdown work up to a hard 10 and do 4 sets.
Reverse grip tricep pressdown using the same setup I did on the lat pulldowns the other day. 4 sets of 10
Decline ez bar skullcrushers 4 x10
EZ bar curls 3 sets of 10 3s eccentric
Pinwheel curls 3x15 squeeze at the top
Preacher curls supposed to be 3x10 but honestly my arms were shot so I did 1 set with the bar and was done.
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In case itās not obvious Iām doing a standard hypertrophy body building style program for a bit.
The body needs to grow and the joints need some rest.
I donāt specifically have anything line up yet but for 4-8 weeks iām likely running Onslaught then will evaluate some things.
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I just hope you did all of your Curls in a power rack, holding up everyone else 
2 Likes
Onslaught Back day 3 week 1 last day
Chin ups 4x8 good stretch and squeeze
rack slide rows 135 4x8
banded row iso hold 10s into deadlift rack slides 4x5 275
Abs.
I should mention calves and abs are done after virtually every workout. I just havenāt listed those, maybe I will next week.
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Onslaught Back day 1 week 2
DB rows work up to hard set of 10, then do an all out set going for as may reps as possible.
70,80,90,100,110 x 10 rest 110 x 18
DB pullover 40lbs Plus red band 3x12 probably should of upped the weight a bit this week.
Hammer Strength suppinated row 4x10 hard flex at contraction
Rack slide rows 4x8 155
Seated Cable rows with half pronated mag grip 12-10-8 2s hold at contraction 120lbs I think.
Weight yesterday morning was about 211, this morning around 213.5 I accidentally had half a bottle of wine last night was only supposed to be about a glass. Whoops. ( I do small pours into a glass but that makes me drink it quicker and viola half a bottle )
Plus I had some wings and fries. Should stabilize back down. Trying to slowly, sloooowly get down to about 200 again. My gear will be a bit loose but Iāll just have to get it altered ( or put enough mass on to make up the difference ).
Recomp while growing is possible, just have to be smart and do it right.
May even ditch the cheat/treat meals.
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Current macros are around 200 protein, no added fat and shooting for 300g of carbs per training day.
Non training days would be about 150 carbs. Luckily itās just 1 per week of those right now.
Onslaught Chest day week 2
DB bench work up to a heavy set of 8
55,70,80,85 2x8 first set of 85 wasnāt as hard as i could be but I knew if I went 90 I wouldnāt get all 8 so I opted for a 2nd set.
Incline bench with black shoulder saver
135, 145, 155 x 8, I hate incline
Incline pronated DB flyes, didnāt really ever get a good contraction in the chest, mostly just a stretch, might have to add a band next time ( if I ever do these again ) 3x12 15lbs
Pushups to failure 3 sets
Swinging DB rear delts 15lbs 4 x30
Banded DB side laterals 4x12 with 8lb and micro orange mini, then 10 with no weight just band after last set. These burnt.
Calves, standing 1s at top 1s at bottom 3x10 90lbs
2 Likes
Back day part Deux, week 2.
Straight arm lat pulldowns superset with Should wide swiss bar pulldoiwns.
3x15 / 3x10 70lbs / 100lbs
These were brutal. Seriously try it out
Meadows rows 3x10 60lbs
DB shrugs 3x10 60lbs 2s hold at top
Banded good mornings with gray band 3x10 4s hold at top squeezing everything
Abs ( hanging leg raises to failure )
Calves single leg BW 1s down 1s up 1s hold each position 2x20
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