I loved all of this
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36:35 in this video, he discusses why you may not feel it in your lats on pullovers and how you can fix it:
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Saturday 8/24/2024
7:00am
Incinerator W2 - Arms 2
Rope Pushdowns 65x15 72x12 80x9 / CG Pushups 3xMAX / Cable Kickbacks 20x10x3
Incline DB Ext 30x10 30x9 30x9. I kind of pause these on my shoulders and they feel awesome.
EZ Bar Curls (bar + weight on ea side, not sure of bar weight) +20x10 +30x8 +25x8/4/2 20s rest between
Preacher Curls +10x10 +20x10 +25x7/3/2 20s rest between
Hammer Curls 30x10+6 partials 35x10+6 partials 40x9+6 partials
Seated Calves 4x10 + 20 partials on last set / Tib raises between
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Solid summer day. Hit the pool for a few hours after the gym then hit the park for a workout. This is my first summer outside NYC since college and it is all I could’ve asked for when we moved out. Enjoying the spot we are in at my age, minimal responsibilities outside of my job and my fiancees, and getting in shape of course.
2:00pm
Long walk in the park followed by:
5-10 rounds, not really sure
15 squats
10 dips
5 pullups
1/4 mile run
I’ve been keeping the conditioning un-programmed and it’s been a lot of fun. Whatever feels good that day I’ve been doing and its bringing back fun into my overall fitness. Combined with a new lifting program I’m having a blast with this. Hoping to get a hike in tomorrow followed by chest in the afternoon.
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Good call dude! That sun exposure is invaluable.
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Big day of activity today! Grilling up some steak tonight now. Awesome summer weekend right before we head into labor day weekend and fall.
Sunday 8/25/2024
8:00am
3mi hike with my fiancee. Decent inclines, took about an hour 15.
2:00pm
Incinerator W2 - Chest Pump Session. Solid pump and workout but not too systemically taxing which was nice.
Incline Hammer Strength 135x10 185x10 205x10 225x10 245x7.
Dips BWx10 +25x10 +45x7 drop BWx8
Pec Deck 100x10 160x10 190x10 220x7.
Reverse Pec Deck 3x30 @ 40lb
Side DB Raises 25x15 25x13 25x11 25x11
BTN Smith 3x10 @ 95lb
Followed by the below at the park. Another quick workout in the sun just to stay active, nothing too draining.
1-2mi walk
6 rounds:
Dead Hang
20 KB swings
15 squats
100yd suitcase carry (200yd total lap)
Solid pump, starting to see some veins on the shoulders and neck I’ve never seen before.
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Grinder of a leg day today to start Week 3. The squats were miserable but fun. Off tomorrow, have to be in early for work then have a client dinner. Wednesday may end up the same. After that it’ll be on daily until next Thursday when I leave for my bachelor party.
Monday 8/26/2024
11:30am
Incinerator W3 - Legs
Leg Curls 110x12 120x10 135x7 drop 90x8 drop 50x8
Leg Extensions 115x20 (2s pause at top) 130x12 (3s pause at top) 160x6 (5s pause at top).
Squats 1 minute rest between sets: 185x6 205x6 225x6 245x6 265x6 275x6 225x6 225x6. This was so hard towards the end.
Leg Press 5x8 @ 5plates. Hit this for way more reps last week but was very fatigued at this point today.
RDL 225x15 275x12
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Dinner tonight ended up being totally internal at work due to a cancellation but same venue. I ate an insane amount of steak, some potatoes and spinach. I will be able to lift tomorrow now so I’ll be well fed for a chest day.
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Wednesday 8/28/2024
11:30am
Incinerator W3 - Chest/Shoulders
Decline DB Press 90x8 95x7 95x7
Incline BB Bench 175x8 190x8 200x6
Hammer Strength Flat 225x8 275x7 275x7
Extended ROM Pushups 1xFail
Over and back press 45x8 45x8 45x8 45x8 / Lateral Raises 20x15 20x15 20x15 20x15
DB Rear Delts 3x30 @ 15
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I’m late to this, but will also say I don’t think there’s really anything wrong with 6-week plans. That’s about all that holds my attention these days anyway!
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@TrainForPain Yeah 6 weeks is a good timeline. I think I will loosely re-run the program but with some different exercise choices. I REALLY like the exercise ordering and volume aspect, but there is a lot of exercise variability and I’m having trouble gauging progress in that sense. I will probably just keep the same exercises week to week and keep using the rep schemes/techniques outlined on the next 6 weeks.
Today was one of those days. Crazy work day last night into today, ended up working until midnight and barely sleeping. Managed to get my workout in today but I felt off. I find these days to be so important and are more important for progress than the amazing days. Showed up anyway on an insanely hectic day!!
Thursday 8/29/2024
11:00am
Incinerator W3 - Back
BB Rows 185x10 225x10 245x9
Meadows Row 50x8 75x8 100x8 125x6
DB Pullovers 65x12 65x12 65x12
BB Shrugs 225x10 245x10 275x10
Skipped out on hyperextensions today.
Have slacked on abs and calves this week so I’ll make that a focus of the weekend. Hoping I can find some time for conditioning tonight and can get done with this deal at work before dinner.
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Totally get it, and nothing wrong with your plan, but I do see this as a feature rather than a big of John’s programming. He’s very focused on joint integrity and longevity. Rotating lifts helps physiologically in two ways: first, because you’re just plain changing the wear pattern; second, because you aren’t quite as “good” at the lift. It also helps from a mental aspect because you don’t “know” what you “should” be doing and aren’t chasing specific numbers (which inevitably leads to pushing something). It kind of gives you “permission” to back off and hit more muscle than joint.
There’s definitely some cons, too; just thought I’d highlight the pros.
Totally agree! Awesome stuff
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@TrainForPain Yeah - maybe I’m just not used to that kind of exercise selection. I should assess how my progress is coming along after the 6 weeks, because if I am growing then it’s working. When you put it that way it makes total sense and actually fits what I’m looking for. I think the variability and not seeing progress on exercises week to week is probably just new mentally for me.
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It’s for sure not the only way, but it’s a way. I’ve been doing this long enough I’d probably be best served to go back to some more direct progressions, but it’s a fun route.
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4:45pm
2mi run
30 min walk
6 rounds of 15-20 squats and pushups
Good amount of movement tonight and will get another quick walk in after dinner.
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Triceps felt really strong today, hitting some weights on push-downs and close grip that I haven’t before. Seeing the results of eating more and working hard. Never have eaten this much before as I’ve discussed. Gained 1-2 lbs in the first week but I assume that’s just some restoration from the cut.
Friday 8/30/2024
11:00am
Incinerator W3 - Arms
Hanging Leg Raises 3xFail
Cable Crunches 3xFail
Rope Pushdowns 57x10 72x10 82x10 87x7
Close Grip Bench 155x8 185x8 190x8 195x7
Incline Extensions 32x10 32x10 32x8 32x8
BB Curls 70x12 80x10 90x6+2
DB Curls (palms up then hammer 8+6) 30x8+6 30x8+6 30x8+5. harder than expected.
Preacher Curls +25sx6x4 sets
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3:30pm
Out of work early. A few various walks on top of this today. About 13k steps total. I think tomorrow afternoon I’ll include a harder conditioning session, it’s been a bit.
2mi run
30min walk
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Saturday 8/31/2024
7:00am
Incinerator W3 - Chest/Shoulders Pump
Hammer Strength Flat 205x10 225x10 245x10 275x7. Felt strong on this.
Dips 3xFailure - around 15-20 each set. Couldn’t find the weight belt today so went BW.
Pec Deck 190x10 205x10 205x8
DB Side Raise 25x10 30x10 30x10 30x8
Face Pulls 4x20
HS Shoulder Press 2x8 @ 185
Have some plans to go eat some lobster today and will get some conditioning in later on. Last weekend of summer on the CT coastline, just wish it was nicer weather!
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5:00pm
3mi trail run. Awesome inclines.
20 min walk
Loving trail running. Feels like the only kind of running where having some leg muscle and extra weight is helpful. Can see myself incorporating this consistently now that the heat has died down. Really fun!!!
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I loved it too. Spent a lot of time on the trails.
Been a bit though. Being over 200lbs and running don’t agree with me.
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