JohnnySolo's House

Yeah, the (skinny) wife keeps dragging me out for dinners and I have a hard time.

For the squats it’s just plain to heavy, so a few reps were not that deep. My feet are placed wider than shoulder width with my toes angled out, my knees do track over them but not beyond. The weight does seem to go up pretty good once I focus on moving my hips forward, but when I go down I feel like I lean way forward to get the depth I want. like I’m folding up. This is why I also can’t do overhead squats. To get into a deep position I lean forward and the bar would be in front of me not over.

I’ve been searching around. I might need to strengthen my hams and start stretching them real good.
 
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Naked 283

Dressed 289

Workout:

Joint mobility & squat warm-up

Squat warm up
-Clean and press into postion
1xBar x 10
1x95lbs x10
1x135lbs x 10
1x185lbs x 5
-From squat rack
1x205lbs x3

-failed at higher weight, just getting down.

5x5 back squat (- 35lbs)
1s 205#x5
2s 205#x5
3s 205#x5
warm-up Bench press 135x10
4s 205#x5
warm-up Bench press 185 x10
5s 205#x5
(All weekend I practiced getting up and getting into a chair using the squat. I’m pretty sure it’s my joints and cartilage that needs to strengthen, because that was what was hurting not muscles. I've backed off to 205 for a bit.)

warm-up Bench press 205 x5

warm-up Bench press 225x2

5x5 Bench press (+5)
1s 255#x5
2s 255#x5
3s 255#x5
4s 255#x5
5s 255#x5
(felt strong)


3xF inverted row
Bent knees
14
12
10

3xF Push-up
43
15
12

3x12 reverse crunch (-5)
15lbs counter weight
12
12
12

Treadmill
20 min
 
Nice workout.

Glad you mentioned you were naked.:cheeky:

whats "bent knees" mean on the inverted row?

Can you do that many with your body straight? When I do them typically my heels are the only thing touching the ground.
 
You clean and press 185lbs into place for warm-up squats, damn that's cool.
I love reading your training. I hope you get the knee issues resolved because I'd love to see you get heavy with those too
 
Kraken said:
Nice workout.

Glad you mentioned you were naked.:cheeky:

whats "bent knees" mean on the inverted row?

Can you do that many with your body straight? When I do them typically my heels are the only thing touching the ground.
Click to expand...


:animal3: I'm cute naked

yeah, I can do them straight with just heels, but not that well so my knees are bent and my feet flat on the floor.
 
Typhon said:
You clean and press 185lbs into place for warm-up squats, damn that's cool.
I love reading your training. I hope you get the knee issues resolved because I'd love to see you get heavy with those too
Click to expand...

yeah, i had to wait for the rack today. The guy was doing cleans and push-presses right outside it. It was nice to see sombody besides myself doing them. Things are looking up!!
 
johnny83 said:
Great job on everything man, journals like this keep people motivated ! What is your 1 rep bench max ?
Click to expand...

right now I'm not sure I'm just getting back into lifting. I've been doing BW and running off and on for years. This is my first time back to heavy stuff in like 10 yrs. My old PR for bench was 400lbs....yeah, i missed 405 lol
 
JohnnySolo said:
right now I'm not sure I'm just getting back into lifting. I've been doing BW and running off and on for years. This is my first time back to heavy stuff in like 10 yrs. My old PR for bench was 400lbs....yeah, i missed 405 lol
Click to expand...

Ah you'l be back to those numbers in no time !
 
LOL...dang. 5lbs from benching 4 plates on each side. that is beast.....
how old were you?

anyway, sweet clean and jerk.

as for the squat, are you practicing sitting back into your squat?

have you ever tried wall squats? those whipped my form into shape quick. stand an inch from a wall and squat down. if your nose is skidding along the wall, you have to practice form and sit back more. once you can do a lot of them your squat form will be better.

but anyway im sure you'l get those numbers back up. you made good progress man. . . and that bench is gosu.

good day sir!
 
Proteinboy said:
LOL...dang. 5lbs from benching 4 plates on each side. that is beast.....
how old were you?

anyway, sweet clean and jerk.

as for the squat, are you practicing sitting back into your squat?

have you ever tried wall squats? those whipped my form into shape quick. stand an inch from a wall and squat down. if your nose is skidding along the wall, you have to practice form and sit back more. once you can do a lot of them your squat form will be better.

but anyway im sure you'l get those numbers back up. you made good progress man. . . and that bench is gosu.

good day sir!
Click to expand...

I’m 40
Yes, when I focus on sitting back into my squats things go better for me, it’s just the joints ache so I tend to just want to go down and not reach back. I would fall back if I tried a wall squat like that.

did you guys see I got 205 clean and push-press last week? I was pretty happy!!
 
Naked 286

Dressed 291

Workout:

Joint mobility & squat warm-up

Squat warm up
1xbar x 10
1x95lbs x10
1x135lbs x 10
1x185lbs x 5

5x5 back squat 2 min rest
1s 205#x5
2s 205#x5
3s 205#x5
Warm-up OH press 45lb dumbbells x10
4s 205#x5
Warm-up OH press 55lb dumbbells x10
5s 205#x5
(these felt fine. I’m going to up these by 5lbs weekly)

5x5 OH press(+5) 3 min rest
1s 165#x5
2s 165#x5
3s 165#x5
4s 165#x5
5s 165#x5

1x5 Deadlift (+5)
1s 255#x5


3xF pull-up (90 lbs assist)
6
6
6

30sec plank x3

20 min treadmill
 
That squat rack looks pretty sweet. Not sure if I can fit that in my basement tho.

How much weight you think it can handle?
 
I've only got 300 at home (not that I loaded that much) and it should be fine. I would think 350-400 would be okay.

You must place the weight back because it being so top heavy (only 80lbs cement for each stand) you could topple it.
If you have kids you must unload it when not in use, could be real bad. you know kids
 
JohnnySolo said:
I've only got 300 at home (not that I loaded that much) and it should be fine. I would think 350-400 would be okay.

You must place the weight back because it being so top heavy (only 80lbs cement for each stand) you could topple it.
If you have kids you must unload it when not in use, could be real bad. you know kids
Click to expand...

all too well. I've got 3 of them.
I unload everything when its not in use.

I wonder if you braced it back a bit if it would take some top heaviness out of it.
 
Yeah I’m thinking about building a shorter set with two more buckets strictly for benching…..but if I set all 4 like a squat rack and drill a ½ inch holes I could use ½ inch pipe steel or rods to slip though to use, making it more stable and they would be a safety pins for squats. Maybe better to use 2x6s in that chase though.

I like the individual cement buckets because it needs to be moved between the garage and basement seasonally.
 
JohnnySolo said:
Yeah I’m thinking about building a shorter set with two more buckets strictly for benching…..but if I set all 4 like a squat rack and drill a ½ inch holes I could use ½ inch pipe steel or rods to slip though to use, making it more stable and they would be a safety pins for squats. Maybe better to use 2x6s in that chase though.

I like the individual cement buckets because it needs to be moved between the garage and basement seasonally.
Click to expand...

I hear ya. Mobility would be a factor. Also being compact helps too.
 
Naked 284

Dressed 290

Workout:

Joint mobility & squat warm-up

Squat warm up
1xBar x 10
1x95lbs x10
1x135lbs x 10
1x185lbs x 5

5x5 back squat (2 min rest)
1s 205#x5
2s 205#x5
warm-up Bench press 135x10
3s 205#x5
warm-up Bench press 185x10
4s 205#x5
warm-up Bench press 225 x3
5s 205#x5

(squat were fine. I'll move up 5lbs next week)


5x5 Bench press (+5) (2.5 min rest)
1s 260#x5
2s 260#x5
3s 260#x5
4s 260#x5
5s 260#x11

3xF inverted row
Bent knees
16
14
10

3xF Push-up
45
14
12

3x12 reverse crunch (-5)
10lbs counter weight
12
12
12

Treadmill
20 min
 
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