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  1. #31
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    Posts
    215
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    Default

    Monday Squat day
    Supps M1D 2caps twice a day, 2 pre workout. Anadraulic State GT 1 scoop pre workout, 9scoops BC+EAA, 3 scoops Postal

    leg extension
    25x30
    50x15
    70x15
    80x15
    90x15

    hack squat
    90x10
    140x10
    180x10
    230x10
    270x10

    squat
    155x10
    205x10
    245x10
    295x10
    335x10

    leg curl
    25x15
    50x15
    70x15
    80x15

    Doing more volume less weight and higher reps to give the C.N.S a break. I will be doing this for a couple weeks to build a little more muscle and change it up for a little bit to recover. Shoulders are a little sore from the meet but getting everyday. Next meet if everything goes well will be Aug 20th. Bench only again. will be looking to break my 220lb class record or break the 242lb class state record.
    Last edited by Jeff Johnston; 07-14-2011 at 09:16 AM.

  2. #32
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    Sep 2010
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    215
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    Been taking it easy and didnt log some of my last workouts just to busy.

    Im driving to NY and New Jersey July 25th till Aug 05 for Vitamin Shoppe demos so I will try and post my workout log at the gyms I will be training at. I'm going to search for the most HARDCORE Gyms in the area and have some fun lifting a little lighter but for more reps to give my CNS a break and build a little muscle and tendon strength!

  3. #33
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    Join Date
    Sep 2010
    Posts
    215
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    Default #815 off a 2brd Time to build that lockout strength!!

    http://www.youtube.com/user/jeffjohn.../0/H55lmJn8O7Y">http://www.youtube.com/user/jeffjohn.../0/H55lmJn8O7Y" type="application/x-shockwave-flash" width="425" height="350">

    Had a great time meeting everyone in Ny, Nj and will be looking forward to seeing them again in the future.

    Trained in Diamond Gym NJ and Apollon Gym NJ. Wow great places to go if you want a serious training atmosphere.

    Now this video is from this past sunday after I got back so it was my first shirt workout in 2weeks and have one more ME day before the APF/AAPF 3in1 meet at Detroit Barbell. This is a big meet with some of the best benchers in Mi and the World. Nice thing its 45min from my house so its always fun to have friends and family able to come and see me compete. I travel all over now for the National World meets so its good to be apart of this meet as a APF Michigan Powerlifter. I compete at APF.IPA,SPF,UPA,APA and USPL and WABDL. So I have a lot of memberships Im apart of.

  4. #34
    RX MEMBER
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    Sep 2010
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    Now this week i have done a DoggCrab type of workout pushing around 75% for reps in three different muscle groups. Now I will bench tomrw and train lower body Friday off Saturday and last shirt bench or reverse bands before the DBB 3in1 meet. So Im going to post my last three workouts which is a lot of volume and a lot different then what a typical bench or powerlifting routine for a meet would go.

  5. #35
    RX MEMBER
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    Sep 2010
    Posts
    215
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    Default

    Monday
    M1D Black 3 caps, 1scoop ASGT pre, BC+EAA 6scoops, NAC Glutamine Vit D E powder, Postal 3scoops

    Straight leg deadlifts
    barx20
    135x15
    185x12
    225x10
    275x10
    315x10

    super set with Leg Press
    4plates 20
    6plates 20
    8plates 15
    10plates 10

    calve raises
    120x20
    140x20
    180x20
    220x20
    240x20

    bicep curls
    45x20
    65x20
    85x15

    tricep rope pushdowns
    30x20
    55x20
    60x20
    80x15

    Hammer Curls
    30x15
    40x15
    50x10

    Overhead extension
    55x20x4sets

  6. #36
    RX MEMBER
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    Sep 2010
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    Default

    Tuesday
    M1D Black 3 caps, 1scoop ASGT pre, BC+EAA 6scoops, NAC Glutamine Vit D E powder, Postal 3scoops


    Pulldowns
    140x20
    160x15
    180x15
    220x12

    Super set with
    Plate load Leg Extensions
    25x20
    50x20
    75x20
    100x20
    10020

    Icarian leg Ext
    60x20
    80x20
    100x20
    120x20


    seated cable rows
    130x20
    160x20
    180x12
    220x10



    One arm rows with a olympic bar
    45x15
    45x15
    90x12
    90x12

    Face pulls

    35x20
    45x20
    55x20
    55x20

  7. #37
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    Sep 2010
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    I will be competing in the APF/AAPF Detroit Barbell 3 in 1 meet in the 242 class this Saturday. I should weigh around low 230's for weigh in I'm 243 now so I plan on fasting and losing over 8 pounds tonight before weigh ins. I will open 716 or lighter and might use 2 shirts. so I just want to stay healthy and take some shirt time off to build more lockout strength after this meet. Have 2 really big WPC World sanctioned meets next year so I wanna be recovered, rested, an ready to break the WPC Bench only 220lb open class record.
    Last edited by Jeff Johnston; 08-18-2011 at 10:45 PM.

  8. #38
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    Meet didn't go as well as planned. Weighed 233 at weigh ins and went to bed at 243 after bloating up. missed 716,727,738 for 242 state record bench press. found out i had ring worm so now I know why i have felt tired and been running a slight fever, So now im treated it and will be doing tons of volume to heal up add some more muscle to fill out for the 242 class. Next meet will most likely be Jan or the Arnold Classic IPA meet. Will start posting new training program on here soon!

  9. #39
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    Sep 2010
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    Default

    http://www.facebook.com/photo.php?v=2361812053853

    #525 Bench Press

    1st time benching in the new Maddog SlingShot. I really like using the slingshot to help warm up before putting on the bench shirt or just to mimic the shirt by its great design to stretch across the chest like a shirt cause you stay in the same groove as your shirt. And a lot less pain in the shoulder an elbows

  10. #40
    RX MEMBER
    Join Date
    Sep 2010
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    Starting this next week Im going to try and keep up with his training log. My grandmother who has been to a BIG supporter pf my lifting career and has been to a bunch of my powerlifting competitions was diagnosed with a stage 3B lung cancer a little while back. So I have been helping my family and supporting my biggest fan so she can beat this horrible disease. My family an I are praying for the best.
    So I don't have any up coming meets soon and now I will be training to bring up my weak spots and get ready for some BIG MEETS next year. Would really like to break two BIG records in the WPC. The raw bench and geared bench only records in the men's open.
    I have two big meets next year to do it in. The WPC Can/AM Border Wars in Detroit Mi July 21st and the WPC Worlds in Las Vegas in Nov. I have two great Sponsors LG Science and Overkill Strength Equipment. They have helped support me to push myself more then people ever thought I could do. I believe in myself, my training partners, and my Sponsors.
    Cause powerlifting is a TEAM sport as much as its a individual sport. Need a team to help push you harder then you thought possible. And I have that.
    Last edited by Jeff Johnston; 09-20-2011 at 12:31 AM.

  11. #41
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    Sep 2010
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    Workouts have been DC style training

    lateral raise 20,20,15,25reps starting with 20 then 25,30,20lb
    cambered bar curl 65lbx25, 85x20, 105x15, 125x10,

    hammer strength fly press plate load 45 each side then 90,135,180 for 20reps
    super setted with
    seated rows on icarian machine 120 for 20 reps 150 160 20-15 reps

    t bar rows off floor
    90x20, 135x20, 180x15, 205x12
    alternate db curls
    25x20, 30x20,40x15,55x10

    staying away from any other chest on that day giving my tendons a rest but still shirting up every three weeks to still feel heavy weight once in a while.

  12. #42
    RX MEMBER
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    Sep 2010
    Posts
    215
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    Default

    lower volume leg day

    Squats
    65x20,155x15,205x10,255x10. 305x10

    Deadlift
    135x5,225x5,315x4,365x3,405x2,455x1 54321 method after to warm ups at 5 reps

    hack squat
    90x20, 180x20, 270x12, 360,8-10

    leg curl
    100x20m 140x20, 180x15,fullstack 10-20 reps

    straight leg deadlift
    135x12, 135x12, 185x10, 225x10

    More of a BB style leg day. Still squatting an deadlifting but a lot more reps instead of doubles and singles with gear.

  13. #43
    RX MEMBER
    Join Date
    Sep 2010
    Posts
    215
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    412

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    pullovers
    45x20, 65x15, 75x15

    bench
    135x15,225x15,315x10

    seated hammer strength pull down
    90x20, 135x20,185x15,185x15

    tricep over head machine
    60x20, 80x15 100x15 120x10

    ab roller machine
    50reps
    10lb 30reps
    10 30reps
    20 30reps
    20 30reps

  14. #44
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    Sep 2010
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    Default

    Lower body day back,ham,quad,
    Abs

    Leg ext icarian
    30reps x 2sets warm up

    Squats
    barx20
    95x15
    135x10
    185x10
    225x10
    275x10
    315x10

    Leg press
    2platesx20
    4x15
    6x15
    8x15
    10x15
    12x15
    14x15

    deadlift
    135x15
    5x5 reps, 5 different stance each set for speed

    hack squat: lifefitness hack Squat plate loaded. going all the way down and feet placed low on platform.
    2platesx15
    4x10x3sets

    one-leg. leg curl machine
    30x20
    50x15
    60x15
    80x15

    straight leg deadlift from the bottom of the knee up
    45x20
    95x15
    135x15 3sets


    ab machine 20lbs added
    4sets 25reps
    leg raises
    4setsx25


    Using a good amount of supps by Lg Science, Myogenix protein, udo's 3-6-9 oils, anavite, mindandmuscle beta alanine powder, anadraulic state gt pre, BC+EAA inta, Postal for post. M1D black 8 weeks then hcg complete and Forrm X pct 28days both have DAA so I do 28days then break 4weeks use a organ product called cycle aid. maybe even stay off and run a short detox for a couple weeks longer then see what competition is coming up and when. Great products very happy with these supplements. also looking into peptides also.Species has some nice products also I really like that line and I know a lot of ppl happy men and female have a lot of success with them also.

  15. #45
    RX MEMBER
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    Sep 2010
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    Default

    This was done as a secondary chest workout

    focus on compound movements and stretching

    bench
    45x20
    95x15
    135x5
    225x3
    275x3
    315x3
    350x3
    365x3 all close grip
    3brd
    315x3
    365x3
    405x3
    425x3
    455x5 felt good did two more

    dumbbell fly's 7 sets of 15. 35 sec of rest between sets
    15lb,20,25,30,35,40,50

    hammer strength pull down
    1plate a side 15
    2x15
    2 and a 25lb x15
    3x15
    3 an 25lb x15
    4x10
    2x20

    pull ups palm facing each other close grip
    15repsx4sets

    tricep over head ext
    60x25
    80x20
    100x20
    125x20

    rear delt pec deck fly machine
    40x20
    50x20
    70x15
    90x15
    110x15
    130x15

    Ab 40lbs added
    4setsx25

    That was done on my second bench day on wed for a couple months. just trying to give my body a chance to change it up and build more of a solid foundation of dense muscle. Wanna stay healthy as long as I can to keep competing.

    I will post other workout shoulders and arms again.
    and another back day workout. train 4 days a week mon,wed,fri,sun.

    Supplements are a must for the weight and volume of this workout, Intra "aminos" and Post "insulin mimic, waxy, creatine,gluatmine" are crucial and eating a lot of meals not shakes only one a day post or a Big 100 bars

    Test Booster
    M1D Black 6 caps a day 8week. Form X 3caps at night or morning, 2servings of HCG Complete in the morning or night. 32days

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