JOB Training

[John O'Brien]

Been lurking on this site for quite awhile, thought I'd finally start posting a blog on here. I'm a 37 year old chemistry professor in Kirksville, MO. I train primarily for strongman, but also dabble in Oly Lifting and highland games. I'm 6' 3" and ~265. Here's today's workout.

Steep Incline (85 Degree) - 5 x 155, 175, 185, 195 PR
Incline Situps - 5 x 15 x BW

BB Decline Bench - 8 x 250, 260, 270, 280; 15 x 225 (looking for the weight in this range, these were all too light, but getting there)
Bent Over Rows - 8 x 275, 295, 315, 335 (Same as above)

R. Delt Flyes - 3 x 15 x 20

Pretty good workout, but my strict overhead is stupidly weak. Hopefully this new program will help remedy that problem...

[Jay O'Neill]

welcome John... Keep up the good work!
We'll keep pushin ya I promise... just push us back...

[John O'Brien]

Thanks for the welcome!

No-No Squats - 5 x 365, 390, 420, 445, 470
Seated Calves - 5 x 20 x 225
Leg-Ups - 5 x 10

Stretching RDLs - 3 x 8 x 225
1-Leg Leg Press (45 degree) - 3 x 5 x 440

Short and sweet workout today. First time I've done the 1-legged leg press and it is a completely different experience than regular leg press. I'll probably be walking a little funny tomorrow...

[John O'Brien]

185 Incline Reps - 20, 15, 12
Incline Situps - 3 x 15

DB Tricep Ext - 2 x 12 x 35 felt stupid doing these so switched to dips
Dips - 2 x 12 x BW
Pullups - BW x 12, 9, 6, 5

Shrugs - 12 x 315, 335, 355
Hammer Curls - 12 x 40, 45, 50

Pretty good workout today. Left shoulder was feeling a little iffy today, but the high rep stuff seems to really help a lot.

[John O'Brien]

18" Rack Pulls - 5 x 5 x 395 (easy)

13" Box Squats - 8 x 2 x 315
GHR - 3 x 5 x 10# behind the head

DB Snatches - 3 x 5 x 75 (3 sets each hand)

Pretty good WO. Nothing too heavy, but my lower body was still a little sore from Tuesday so I didn't push it.

[John O'Brien]

Steep Incline (85 degrees) - 5 x 140, 160, 180; 4 x 200
Incline Situps - 5 x 15 x BW

Decline - 8 x 275, 285, 295, 305
Bent Rows - 8 x 335, 345, 355, 365

PP (150#) - 15, 12, 12
Rear Delt DB Flyes - 3 x 15 x 25

Barely missed the fifth rep @ 200. Held it at my sticking point for 3-5 seconds before it came back down. Overheads really tick me off. I'm a decent bench and incline presser, but straight overhead just sucks for me. Everything else was fine. Did PP for reps as punishment. Weight was light, but ran out of gas on these...

[John O'Brien]

Squat - 8 x 3 x 420 (started the Jackal Gym off-season squat routine)
Seated Calves - 5 x 20 x 225
Cable Crunches - 5 x 15 x 100

18" Rack Pulls - 3 x 405, 1 x 500, 550, 600

CG 6" Lockouts (Bench) - worked up to 3 x 405

Decided that I'd work in some of Thursday's and Friday's workouts today since I'm traveling to middle-of-nowhere Iowa for Thanksgiving. Made for an odd workout, but felt pretty good.

[John O'Brien]

Bench - 5 x 275, 295, 315, 4 x 335
Incline Situps - 5 x 10 x BW+25

DB Incline Bench - 8 x 70, 75, 80, 85 (these were too light)
Seated Cable Row - 8 x 200, 225, 250, 275

Machine Rear Delt Flyes - 3 x 15 x 150
Machine Tricep Extensions - 3 x 15 x 175

Pretty good workout considering I haven't benched heavy in about a month. Fourth rep on 335 hit the peg on the way up and went in reverse for a little bit. Got in my head and took some out of me so I missed fifth rep. I'll get it next week!

[John O'Brien]

No-No Squats - 8 x 3 x 450
Seated Calves - 5 x 20 x 225
Legups - 5 x 10

1-Leg Press - 3 x 5 x 440 (each leg)
Stretch RDL - 3 x 8 x 315 (hook grip)

Pretty good workout. Squats were feeling great so I never belted. Decided to start working in hook grip every-once-in-awhile to rebuild my tolerance of it. These felt fine, but my thumbs are definitely a little flatter...

[D.J. Satterfield]

You have got some very nice squats, especially with no equipment. I am going to start the no-no's as soon as I get done with my 20 reppers.

[John O'Brien]

Thanks DJ. I really like to do squats no-no because I think they're fantastic for core strength. I'm just about at the limit of my non-belted squats, but I was feeling pretty good that day.

185 PP for Reps - 10, 8, 7
Incline Situps - 5 x 15 x 25

Chins - 3 x 12 x BW, 9-3/4 x BW :(
Dips - 4 x 12 x BW (add weight next time)

Bradford Press - 6 x 95. 115, 135
BB Curls - 12 x 95, 105, 115

Pretty good workout all-in-all. Might have gotten another rep on the my second set of PP, but on #7, I hit myself in the jaw pretty hard and didn't feel too steady holding the weight overhead... First time I've done Bradford presses, so I was experimenting a bit with the weights...

[John O'Brien]

Bench - 5 x 275, 295, 315, 335 PR?
Incline Situps - 5 x 10 x Bw+45

Incline DB Bench - 8 x 75, 85, 90, 95
Seated Cable Rows - 8 x 250, 262, 275, 287

Ovhd TriXT Machine - 3 x 15 x 175
Rear Delt Maching - 3 x 15 x 150

Pretty good workout. I'm not sure what my previous 5 RMax is on the bench but I think is was around here. Lost those numbers when the server crashed...

[John O'Brien]

No-No Squats - 6 x 3 x 480 (PR for volume)
Standing Calf Machine - 5 x 10 x 400
Leg Ups - 5 x 10 x BW

5" Step Ups - 3 x 5 x 315
RDL - 3 x 8 x 315

Pretty good WO. Squats felt really strong.

[Jay Hagadorn]

John-

Good squat workout. Keep up the progress...

[D.J. Satterfield]

Very nice squatting John, those are awesome numbers.

[John O'Brien]

Thanks DJ. Of the powerlifts, squats are by far my best.

PP/PJ - PP 6 x 185, 1 x 205, 225, 245; PJ 1 x 265, 285, 305 missed 315
Incline Situps (steep) - 5 x 10 x BW

Dips - 3 x 12 x BW+20
Chins - 3 x 12 x BW

Overhead Supports - 1 x 225, 315, 365
Curls - 3 x 12 x 100

Good WO. For the PJ, I moved into the cage and I couldn't fully extend because of a height issue. This meant that I had to catch the bar in a dip and then hold it there without standing up. I'm sure I could have gotten 315 outside the rack, but then I'd have had to clean it first and I didn't want do that (not sure if I could). The overhead supports I had to do a partial overhead squat to get the bar up (~16") and then I held them for a slow count of 5. Got the idea from Clay Edgin's log. I think I'll keep doing them for awhile.

[D.J. Satterfield]

John, are you going to Salina in May to compete? If so I will see you there. Your lifts seem to be improving nicely by the looks of your training log.

[John O'Brien]

Right now I'm planning on doing the Salina meet. I haven't done as many meets the last few years as I would have liked too because of family commitments. I think I only did two last year (the Kirksville one that JWC puts on and Eric Todd's show), but I'm hoping to get in 4 or maybe 5 next year.

[John O'Brien]

No-No Front Squat - 8 x 3 x 300
Seated Calves - 5 x 15 x 225

18" Rack Pulls - 3 x 5 x 425

GHR - 3 x 5 x BW

Usually do DL on this day (more than I did) but since I'm doing the Dino Challenge in January, decided I better get to front squatting again. These felt really good. Haven't done FS in ages, so now (between heavy PJ yesterday and FS today) my shoulders feel really bruised. When I was oly lifting, my shoulders were used to the beating, but they've gone soft on me...

BW = 268 so I'm in good shape for the Dino!!

[D.J. Satterfield]

Looks like you haven't missed a beat in your front squats, those are great numbers. My problem with that weight is keeping it on my shoulders, it always wants to roll off, any ideas?

[John O'Brien]

Thanks DJ. I'm not an expert on FS, but I do focus on a few things when I do them. The first is that before every rep, I take a big breath and expand my midsection as mush as possible. The other thing is to keep my abs contracted, which seems kind of backwards, but seems to work. I also do FS with a clean grip and if you keep your elbows up as high as possible (and your low back arched) then the bar is essentially locked against your throat. It makes high-rep sets challenging because you can't breath very well, but the bar does not move.

3-Rep Standing Military - Worked up to 205, missed third at 215.
Russian Twist on Decline Bench - 10 x 15, 20, 25, 30, 35

CG-BU Bench - 8 x 225, 245, 255, 275
DB Rows - 8 x 95, 100, 100, 100 (heaviest DB they have in the rec center)

BTN Seated Military - 15 x 95, 105, 115
Machine Ovhd Tricep Ext - 8 x 220, 235, 250

I'm starting to get very discouraged on my overhead numbers. When I can use my legs a little, my numbers are okay, but anything strict really sucks! I'm not sure if its a lack of shoulder strength, tricep strength, or both, but I really need to do something! Any suggestions are welcome!

[SBaier]

On your OHP, it may be your starting position. Without seeing vid or pics to look at your form, I am only guessing, but you want to make sure your elbows are low and tucked. Don't let them flare out when you start the press. If you can, get a video of your strict press or at least a pic of your starting position and initial press.

[John O'Brien]

I do exactly what you are telling me not to. My elbows are down, but definitely not tucked. I'll give that a try and let you know! Thanks!

[John O'Brien]

No-No Squats - 5 x 135, 225; 3 x 315; 1 x 495, 475; 5 x 2 x 510 PR for volume beltless
Standing Calves - 5 x 10 x 400
Legups - 5 x 10

45 Deg Leg Press - 8 x 890, 980, 1070

Jefferson DL - 1 x 225, 315, 405

Good WO today. Squats felt pretty good, but I'll probably belt up next week. Tried that Jeffersond DL and that is a weird lift. Would have gone a little higher, but the girl at the desk was looking at me funny and I don't want to tick anyone off over in the rec center...

[D.J. Satterfield]

Damn John, that is an awesome no-no. I hope to hit that with a belt and wraps. It would be amazing to see what you did with a belt and wraps. Great work.

Now the obvious question, what are Jefferson deads?

[Jay Hagadorn]

Nice squats John. Your progress is looking great!

[John O'Brien]

Thanks guys! I looked at my program and next week I'm supposed to max so we'll see what happens.

A Jefferson DL is a DL while you are stradling the bar. It's a lift in the All-Around Weightlifing Association. They're having a meet in January in Abilene, KS that I'm going to do and thought I'd better at least try the lift before I show up...

[John O'Brien]

225 Incline - x 13, 11, 10
Steep Incline Situps - 5 x 10 x BW

Cable Tricep Extensions (double pulley) - 12 x 160, 170, 180
Neutral Grip Pulldowns - 12 x 162, 175, 175

Wide Grip Shrugs - 3 x 12 x 365
Hammer Curls - 3 x 12 x 60's

Military - 8 x 3 x 135

Good WO. Probably could have gotten 1 or 2 more on the first 2 sets of incline, but my left shoulder didn't feel right so I didn't push it. The last set felt good. Probably need to warm-up my shoulder better. Played around with military at the end to try out some of the tips that I've gotten over the last few days. Ended up widening my grip to ~bench width, which allows me to keep my elbows under the bar and tucked in closer to my torso better. Didn't use much weight, but it felt pretty good.

[John O'Brien]

Hang Cleans - 5 x 135, 185, 205
Seated Calves - 5 x 10 x 225

Front Squats - 8 x 3 x 320
Russian Twist - 5 x 10 x 20

Short WO today, but it was feeling it at the end. Did shrugs yesterday and cleans today so my traps are very sore...

[Mike McConnell]

Damn John, that is an awesome no-no. I hope to hit that with a belt and wraps. It would be amazing to see what you did with a belt and wraps. Great work.

Now the obvious question, what are Jefferson deads?

What's a "no-no." I think I know what it is but am asking now.

[D.J. Satterfield]

John - I hope to get up to those numbers on my fronts, lookin good man.

Mike- "no-no" is no belt, no wraps, purely raw lift.

[Mike McConnell]

John - I hope to get up to those numbers on my fronts, lookin good man.

Mike- "no-no" is no belt, no wraps, purely raw lift.

Ah, I see. " *pop!* Oh my god!"

[John O'Brien]

Thanks DJ, they were really kicking my butt today.

Mike, you may have heard them called no-no-no's too. The other no is for no spotter, but I very rarely have a spotter since I squat in a power rack.

[Mike McConnell]

Thanks DJ, they were really kicking my butt today.

Mike, you may have heard them called no-no-no's too. The other no is for no spotter, but I very rarely have a spotter since I squat in a power rack.
Same here. Squat rack and catch pins for my squatting. Except for extremely heavy weight to parallel and back, mainly to help rack up when sometimes just leaning forward back into place does it bounce off a little bit.

[John O'Brien]

Military - 2 x 12 x 135
Steep Incline Situps - 5 x 10 x Bw

CG Bench Lockouts (6") - 8 x 275, 315, 335
Hammer Machine Rows - 8 x 270, 290, 330

Hammer Machine Bench - 8 x 270, 360, 6 x 360
Ovhd Tricep Extensions (machine) - 8 x 220, 235, 250

Not a good WO. Was going to do a 3 Rep Max on military, but warming up to that, my shoulder was causing a lot of pain. Ended up doing high reps instead, which doesn't seem to bother my shoulder. After that, just did whatever pressing didn't hurt...

[John O'Brien]

Only had time to do squats today.

Squats - 5 x 135, 3 x 225, 1 x 315, added belt 405, 455, 505, added wraps 545, 585, 605 PR

Pretty happy with that. May have had a few more pounds in me, but I was running late and had to go. When I first put on my belt, I had to loosen the lever. May have to start doing some cardio or something...

[D.J. Satterfield]

Congrats on the PR, do you ever do any PL meets?
Keep up the good work.

[Mike McConnell]

Only had time to do squats today.

Squats - 5 x 135, 3 x 225, 1 x 315, added belt 405, 455, 505, added wraps 545, 585, 605 PR

Pretty happy with that. May have had a few more pounds in me, but I was running late and had to go. When I first put on my belt, I had to loosen the lever. May have to start doing some cardio or something...
Maybe you are just adding muscles to your stomach?

:mag: Good squating! Now, I'm stoked. Today is my squat day in about another hour.

[John O'Brien]

Thanks guys!

DJ, I haven't ever done a PL meet, but I have considered it several times. The timing just hasn't worked out. There will probably be on here on campus in the spring that I'll probably do.

Mike, I think that more muscle around the middle is a probable, but not as much as the fat that I've added. I've really let my diet slip over the last several weeks hoping to gain a little strength. Seems to have worked, but now I'm feeling sluggish and slow. I'm not the most disciplined eater to start with (especially over the holidays) and it's starting to show...

Incline Bench reps@225 - 15, 12, 10
Steep Incline Situps - 5 x 15

Pressdowns - 12 x 160, 170, 180
Narrow Neutral Grip Pulldows - 12 x 162, 175, 187

Shrugs - 12 x 315, 365, 365
Hammer Curls - 3 x 12 x 45

Good WO. Left shoulder didn't hurt as much on the incline this week. I think over the break I'm going to start doing shoulder pre-hab again to regain some flexibility and stability in my shoulders.

[John O'Brien]

Military - 4 x 3 x 160, 4 x 3 x 175
Incline Situps - 5 x 12 x BW

Bench Lockouts (8") - 8 x 275, 315, 7 x 345
Hammer Machine Rows - 8 x 270, 290, 320

Hammer Machine Bench - 8 x 270, 320, 5 x 360

Pretty good WO considering how long it's been since I've been into the gym. Felt good to move some weight around again...

[John O'Brien]

Box Squats (14" Box) - 8 x 3 x 430
Leg Ups - 5 x 10
Standing Calves - 5 x 10 x 400

Stretch RDL - 3 x 8 x 225

Good squat WO. Haven't really sqatted in almost 2 weeks, so felt good to get back to it. I'm already starting to stiffen up, so I'm going to have an interesting day tomorrow!!

[D.J. Satterfield]

John -
Do you sit and pause on the box or just touch and go? Either way, great squatting man!

[John O'Brien]

DJ, I mix it up a little. I usually do the first few sets touch and go to get good and stretched and then for the last few sets I'll do a full sit on the box and then explode up. Yesterday was mostly touch and go, probably 6-8 reps were a full sit.

Bench - 8 x 3 x 280
Pullups (explosive) - 8 x 3 x BW
Incline Situps - 5 x 12

Cable Tricep Extensions - 12 x 170,180,190
Neutral Grip Pulldowns - 12 x 162, 175, 187

Shrugs - 12 x 225, 315, 365
EZ Curls - 12 x 75, 95, 6 x 115

BTN PP - 8 x 3 x 135

Good WO. Shoulder is still bothering me and it's getting worse. Today was the first time it's really bothered me on the flat bench. Don't know what's going on, but may have to see a Dr. Threw in the BTN PP just to do an explosive movement to get work on some speed...

[John O'Brien]

Front Squats - 5 x 2 x 365
Legups - 5 x 12

Hang Cleans - 3 x 195, 215, 1 x 235, 255, 275PR , 300xmiss, 300xmiss
Seated Calves - 2 x 10 x 225

18" DL - 5 x 455

Pretty good WO considering how sore I am from squatting on Wednesday. Did the front squats without a belt until the last set, then put it on to see how it would feel. Felt good. On hang cleans, 275 felt easy, so I jumped to 300 and just missed my first attempt. Second one wasn't close. Had the bar plenty high for a full clean, but not quite high enough to power clean. Still hit a PR and I had a lot more in the tank...

[D.J. Satterfield]

That is a great workout John, especially on the hang cleans. I just started doing them again but not with near that weight.

[benjamin d. moore]

John's a freak of nature. I just thought everyone should know that... :T:

[John O'Brien]

Well what does that make you Ben? You've beat me heat-to-head in every contest we've both competed in...

[benjamin d. moore]

Yeah, but we haven't competed together in a long time and I doubt that would happen now. You've gotten a LOT stronger over the last few months.

[John O'Brien]

We'll see at the Dino. I'm looking forward to the trip out to Al's, but some of those lifts are kind of "different"...

Military Press - 6 x 3 x 185
Incline Situps - 5 x 15

Overhead Lockouts (6" ROM) - 5 x 275, 315, 335
Chins - 3 x 5 x BW+25

BU Bench - 5 x 225, 275, 275
Tricep Extensions (machine) - 8 x 235, 250, 250

Shoulder felt better today. I think the shoulder rotations are finally starting to pay off...

[John O'Brien]

Box Squat (14" Box) - 8 x 3 x 460
Legups - 5 x 15
Standing Calves - 5 x 10 x 400

RDL - 8 x 225, 5 x 275, 315

Leg Press (45 degree) - 8 x 940, 5 x 1030, 1130

Good leg WO today. Only three reps of the box squats were of the full sit down, relax hips, stand up variety. All the others were touch-n-go because, well, it was heavy. ;)

[D.J. Satterfield]

Man oh man John, those squats are great. I'll have to talk to this summer and see what exactly you are doing, keep up the great work.

[SBaier]

Great workout John... squats keep getting better and better!

[John O'Brien]

Thanks guys, my squats feel like they're going in the right direction. I just need to figure out what to do to get my overheads to take off...

Nice easy day to loosen up a little. Did some cardio on the exercise bike (20 min), some core stuff, and some shoulder pre-hab.

[John O'Brien]

Bench - 8 x 3 x 300
WideGrip Pullups - 8 x 3 x BW
V-ups - 5 x 20

Tricep Extensions - 12 x 180, 190, 200
Cable Curls - 12 x 160, 170, 180

Snatch Grip Shrugs - 12 x 225, 275, 315
Concentration Curls - 3 x 8 x 45

BTN PP - 8 x 3 x 155

Pretty good WO overall. Shoulder is starting to feel a lot better, but it still takes a long time to get it warmed up. The last 4 sets on bench felt the best just because my shoulder was finally warm. Still doing the PP at the end just to get in something explosive during the workout.

[John O'Brien]

Front Squat Max - 5 x 135, 3 x 225, 1 x 315, 365, 405, 425 :D PR, 440xmiss

Hang Cleans - 5 x 135, 3 x 225, 1 x 275, 300xmiss

17" DL - 3 x 5 x 475
GHR - 2 x 5 x BW, 2 x BW (massive cramp cut this set short)

Overhead Squats - 5 x 95, 115, 135

Good WO today. Wanted to max on front squat so I'd know where I was for the contest next weekend. Got a 20# PR, but got greedy and went for an even 200 kilos. Soon... Did overhead squats at the end more as a shoulder pre-hab than anything else. I always feel those in my rear deltoid and upper back more than anywhere else

[D.J. Satterfield]

Great work John, congrats on the PR!
Where is your meet and what kind?

[John O'Brien]

Thanks DJ! The meet is called the Dino Meet. It's in Kansas (I think around Salina) at Al Meyers' gym. It's one of the USAWA meets (All-around Weightlifting). This meet has relatively normal events for a USAWA meet, but they do some very odd lifts.

[D.J. Satterfield]

Good luck, I think I have read about it on KCStrongman.

[Mike McConnell]

Thanks DJ! The meet is called the Dino Meet. It's in Kansas (I think around Salina) at Al Meyers' gym. It's one of the USAWA meets (All-around Weightlifting). This meet has relatively normal events for a USAWA meet, but they do some very odd lifts.
I thought flipping tires are the really odd lifts.


:BB:

[Jay Hagadorn]

Your workouts are lookin' strong John. What kind of odd lifts are at the contest?

[John O'Brien]

Thanks Jay. For USAWA, these lifts aren't particularly odd. There's a front squat, a thick bar strict military press out of the rack, thick bar continental clean, stradle deadlift, and some kind of chain lift that I don't know how to do yet. They have much "odder" lifts, like behind the back snatch for instance...

Back Squat/Front Squat Alt. - 10 x 10 x 225 (5 sets of each)
Steep Incline Situps - 5 x 10
Shoulder Prehap Stuff

Hang Cleans - 5 x 135, 3 x 225, 1 x 275

BTN PP - 5 x 135, 3 x 165, 3 x 3 x 185

Pretty good WO. Back squats were cake, but the front squats started sucking after the third go around. Didn't have much pop left for the rest of the workout...

[John O'Brien]

Bench - 6 x 3 x 320
Pullups - 5 x 5 x BW
Vups - 5 x 20

Military - 1 x 185, 205, miss x 225. My shoulder is limiting what I can press right now. This is obviously going to be my weak point this weekend...
Upright Rows - 5 x 135, 155, 3 x 175

DB Military - 3 x 8 x 40's (little pain, but then again, little weight)
Hammer Curls - 3 x 8 x 40's

Bench went well, but after that, a very disappointing workout. I hope that the military doesn't kill me this weekend...

BW 270. Not looking good for making the 265 weight limit.

[John O'Brien]

First, I didn't make weight so I lifted with the heavies (missed by three pounds).

Continental Clean - 260, 280, 300 made all three lifts pretty easily. Should have used 260 as a warm up and went for 320 instead.

Strict Overhead Thick Bar Press - 200, 210, 220 mad all three lifts with room to spare but didn't want to push my shoulder too hard. Felt it on the last attempt.

Front Squat - 345, 380, 400, 405 made all four lifts. 400 and 405 were records for my weight class.

Jefferson (stradle) Deadlift - 460, 480, 500(miss) got red lighted on 500 for taking a step, but I would have made it if I hadn't stepped. Very strange lift...

Travis Lift (kind of a patial DL where you are chained to the bar by your lifting belt and then pull with your belt and your hands at the same time. Just have to clear the weight off of the supports) - 1400, 1600, 1820(miss) This was really a wierd lift! Always suprising on these partial lifts how much you can move. I think the winning lift on this was an even 2000#!

Got first in the heavies and third overall, but more importantly had a really good time and got to put faces with names like Tim Pinkerton and Ben Edwards. Really enjoyed seeing all the KC Strongman crew that could make it. ET is looking stronger than ever! Shawn Baier's overall strength was very impressive, but his overheads were especially impressive for a tall guy. If he wouldn't have been a guest lifter he would have easily won the heavies.

1/22/06

Did some training before we left Al's. I was kind of tired and sore so I didn't push anything too hard.

Did some band squats because I never had before (3x3x225 + Blue bands to a 14" box).

Did a run on the power stairs with five weights (200, 250, 300, 350, 400) up three steps because I've never done these before either. I think I did pretty well on the first four, but didn't time myself. The fifth weight I just wanted to finish.

After that just kind of goofed around with some various cleans, cheat curls, and Roman chair situps.

[D.J. Satterfield]

Looks like you had a very good day John. Congrats on the placing.
Strong squatting as usual.
I would like to come and see or compete in one of those someday, sounds interesting.

[SBaier]

John - I forgot to mention in my post how impressive your front squat was to watch! You had at least 20-25lbs left in the tank - your 405 was right there and looked good! Great seeing you again and good job!!

[John O'Brien]

Thanks Shawn. I can't say how impressed I was by your overheads (especially since you are a bit taller than me and I suck at them)! I had a good day and enjoyed seeing you again. And Al's place rocks!

Military - 5 x 2 x 195
Incline Situps - 5 x 15

Overhead Lockouts (6") - 5 x 275, 305, 325
Chins - 3 x 5 x BW+25

Rev Grip Bench - 5 x 225, 250, 275, 20 x 135
Upright Rows - 8 x 95, 115, 135

Okay WO. Shoulder still bothering me, but I can push through it to some extent. I'm afraid I'm going to have to break down and go see a doctor. The lockouts don't bother me because they are past the pain zone, it's mostly when my upper arm is about parallel to the floor.

[John O'Brien]

Box Squats (all touch-n-go) - 6 x 3 x 495
Standing Calves - 5 x 10 x 460

1-Leg Leg Press - 3 x 5 x 440 (add next time)
RDL - 5 x 315, 365, 405

Good WO but was limited on time. I'll do some core stuff later tonight at home. I've got a rib in my back that's bothering me when I squat heavy. I think I must be getting old or something because I'm falling apart...

[D.J. Satterfield]

Awesome squatting as usual John. I got a tweak in my upper back/neck area when I was going heavy last week also. I am not ready to give in to the age thing yet.

[Nicolette L.]

GREAT SQUATS!!! I am loving those numbers. I wish I was closer to you. I am sure you could give me some pointers on my squats.

[John O'Brien]

Thanks guys! Ben, I haven't given in to age yet, but it's getting harder and harder to ignore...

Nicolette, I'm not a perfect squatter, but the exercise that has helped me the most is box squats. I think almost anyone can learn how to squat "correctly" using this exercise!

Bench - 5 x 2 x 340; 15 x 225
Pullups - 5 x 5 x BW

Dips - 3 x 12 x BW
Cable Curls (don't laugh) - 12 x 160, 170

Upright Rows - 3 x 8 x 120
DB Hammer Curls - 8 x 45, 50, 55

Speed Incline Bench - 3 x 135, 135, 155, 155, 175, 175, 185, 185

Pretty good WO. Left shoulder is still tender, but felt much better today. I think Upright Rows are a wonder exercise for my shoulder. Since I've started doing them it's felt better almost every workout!

[John O'Brien]

Hang Cleans - 2 x 3 x 255

14" Box Front Squats (full sit) - 8 x 3 x 225

BTN PP - 6 x 3 x 175

Was scheduled to do some heavey DL today, but my knees and hips have been aching a bit so decided to move quick instead. Felt really good.

[John O'Brien]

Military - 2 x 12 x 145
Upright Rows - 2 x 12 x 115

Overhead Lockouts - 5 x 225, 245, 255
Chins - 3 x 5 x +30

Rev Grip Bench - 8 x 225, 245, 255
Ovhd Tricep Ext (machine) - 3 x 8 x 250

Shoulder Pre-Hab
Abs

Pretty happy with this WO. Not very heavy overhead, but essentially pain free in my left shoulder. I'll gradually keep adding weight and see what happens. Been thinking about overhead alot lately and I think one of the reasons that I suck so bad at it is that my overhead push and my flat push techniques are very different. Flat, I'm a chest bencher with elbows way out and overhead, I'm more of a tricep presser, which sucks because I basically have no tricep strength. I'm going to focus on some tricep strength for a few months and see what happens to my overhead...

[Nicolette L.]

I am glad your left shoulder is doing better. I had a dream last night about overheads. LOL. I am sure your overhead will start improving soon. Keep us posted.

[John O'Brien]

My overheads are so bad that any dream I have about them is a nightmare!

Squats - 2 x 12 x 365
Standing Calf Machine - 3 x 10 x 500
Roman Chair Situps - 5 x 10 x 45

1-Leg Press - 5 x 440, 490, 490
RDL - 5 x 225, 275, 315

Short and sweet today. Started a program from Jackal Gym yesterday and man, I gotta say I hate sets of 12! Wasn't that big a deal on overheads yesterday, but sets of 12 on the squat suck! Wasn't a maximal effort, but wasn't much fun...

[D.J. Satterfield]

John -
What is the program you started and where can I find it, if you don't mind?

[John O'Brien]

DJ, it's off of the Jackal's Gym website in their Java Suite of programs. They call it the beginning powerlifter program but also say that some of their more experienced lifters use a variation of it (which is what I'm doing).

Bench - 2 x 12 x 240
Pullups - 4 x 5

Upright Rows - 12 x 95, 115, 135
Dips - 3 x 12

NG Speed Incline - 8 x 3 x 185

Okay WO. I'll be glad when this new plan gets to the lower reps and heavier weights...

[John O'Brien]

Hang Cleans - 3 x 2 x 205
Seated Calves - 5 x 10 x 225

DL - 2 x 12 x 345

Speed Front Squats - 8 x 2 x 225
Incline Situps - 3 x 20

Okay WO. Sets of 12 on DL aren't any more fun than sets of 12 on squats...

[John O'Brien]

Strict Military - 2 x 10 x 155
Upright Rows - 2 x 5 x 155
Incline Situps - 3 x 20

Overhead Lockouts - 5 x 235, 245, 255
Chins - 3 x 5 x BW+30

Rev Grip Bench - 5 x 245, 255, 265

Pretty good WO. Just going down two reps makes a huge difference when you're not used to high rep sets. 10 x 155 seemed much easier than 12 x 145 from last week.

[John O'Brien]

Squats - 2 x 10r x 390
Standing Calves - 3 x 10 x 580
V-ups - 5 x 25

Lunges - 5 x 135, 185, 225 (each leg)

GM's from pins - 5 x 225, 315, 405

Good WO. Next week down to a normal rep range (thank goodness)! Forgot how bad lunges suck so I thought I'd give them a go, man they suck! Pins for the GM's were just below sternum level, so ROM was ~12".

[D.J. Satterfield]

I see your squatting is crazy as usual. Those are great numbers John.

[John O'Brien]

Thanks DJ.

Bench - 2 x 10r x 260
Pullups - 5 x 5 x BW
Incline Situps - 3 x 20

Dips - 3 x 12r x BW+20
Bent Rows - 3 x 8 x 225

Wasn't feeling too well in the gym today, so called it there.

[John O'Brien]

Hang Cleans - 3 x 2 x 215

Seated Calves - 5 x 12 x 225

DL - 2 x 10 x 370

Box Front Squats (speed) - 8 x 2 x 225

Pretty good WO today. Don't really like to DL, but it's one of my weaknesses, so I need to work at it. Did one set conventional, one set sumo, disliked both equally...

[John O'Brien]

Strict Military - 2 x 8 x 170 (sad but true)
Upright Rows - 3 x 8 x 135

Incline Press - 5 x 235, 245, 255
Paused at Bottom Chins - 3 x 5 x BW

Reversed Grip Bench - 5 x 246, 265, 285

Okay WO. I think I know what hurt my shoulder now. I was doing inclines w/narrow grip but decided to go with a normal grip for the last set and it hurt like a son-of-a-gun! Narrow grip is what I'll be doing for awhile now, which is probably better for my pathetic triceps anyway...

[Scott Tully]

John,

Ive always had to move my grip in 2-3 inches each hand for Inclines also to take the pressure off my shoulders and elbows.

Scott

[John O'Brien]

I'm going to have to do something like that. Did that let you work through the pain or did you have to lay off for awhile?

No-No Squats - 2 x 8r x 420
Standing Calf Machine - 3 x 10 x 580
Incline Situps - 5 x 15

Lunges - 5 x 185, 205, 225 each leg

GMs - 5 x 315, 365, 405 (from "H" pin, about 60 degrees)

Good WO. Those higher rep sets are paying off now because after 8 reps, I still had several in the tank. Paused on the last rep of each set. Lunges still suck, but a little easier this week. Lowered the pin on the GMs but they were still a little on the light side.

[D.J. Satterfield]

Workouts are looking strong as usual John. Great squatting, I just started my no-nos, just not as heavy.

[John O'Brien]

So how are the no-no's going DJ?

Haven't been in the gym for a full week due to either scheduled days off, kids home from school, and being to lazy to go downstairs and do something at home. I don't think the time off hurt me too badly though...

PP - 4x185, 3x225, 2x250, 1x275, 10x150

Incline Press - 3x5x225
Dead Hang Chins - 3x5

Reverse Grip Bench - 5x250, 270, 290
Bent Rows - 5x225
Horizontal Pullups - 2x8

OK WO. Haven't done heavy PP for quite awhile and with the Monsters of the Mall coming soon, figured I better get back into it. Form was terrible, so afterwards did a set of 10 to work technique. Shoulder still hurts on incline press, but not too bad when I keep my grip narrow. RG Bench is coming right along. Hope that means my triceps are getting stronger, but probably means I'm getting more efficient at the lift...

[D.J. Satterfield]

Still looking strong John. No-nos are ok so far. I may have started too heavy to reach the end goal but I will keep moving it along. They really make you focus on form more than usual.

[SBaier]

It's amazing how fast your core will develop doing them.

[John O'Brien]

I agree completely about the core stability!

No-No Squats - 2x6rx450
Standing Calves - 3x10x580
Incline Situps - 5x10

Lunges - 5x135,185 3x205 (hit the squat rack and dropped the bar. oops )

GMs from pins (2" above navel) - 5x225,275,315

Okay WO. Squats felt great, but the lunges still suck. Turned a lot of heads when I dropped the barbell into the rack, but that's what it's for I guess. Lowered the pins on the GMs again to where I feel like I'm very close to parallel to the floor at the bottom. Weights were light, but the extra 3" ROM made a difference. My back is already tightening up...

[D.J. Satterfield]

Great work John. It is always nice to keep the other members alert and aware by rattling some iron once in awhile.

[John O'Brien]

I get funny enough looks over there doing some of the things that I do, but they really look when you drop weights...

Bench - 2 x 8r x 280
Pullups - 5 x 5 x BW

Close Grip Declines - 3 x 8r x 225
Bent Over Rows - 3 x 8 x 275

Speed Inclines (Close Grip) - 8 x 3r x 185

Bench felt pretty good today. Shoulder didn't hurt too bad so hopefully that's a good sign. Could have done much more on declines, but hanging upside down really puts a damper on how many reps you can hit...

[John O'Brien]

DL - 2 x 2 x 390, 2 x 2 x 415, 2 x 2 x 445

Various upper back, shoulder, calf, and ab stuff.

Didn't have much time, so I just went over and did DL. Missed them for the last two weeks so I had to do them today...

[John O'Brien]

Push Jerk - 5 x 185, 225, 255, 1 x 275, 300, 10 x 185
Pullups - 5 x 5 x BW
Incline Situps - 5 x 15

CG Incline - 3 x 5 x 230
Muscle Snatch - 5 x 5 x 55

Rev Grip Bench - 5 x 255, 275, 10 x 225

Good WO. Overhead is feeling much better. Felt more comfortable under the weight this week. Shoulder is feeling much better as well. I've about decided that it's a muscle imbalance because the more I work my rear deltoids, the better it feels...

[John O'Brien]

No-No Squats - 2 x 5 x 480
Cable Crunches - 5 x 10 x 130

Leg Sled (45 degree) - 20 x 710, 760, 800
Rack Pulls (from knee) - 8 x 315, 365, 405

Good WO today. Squats felt great. On the rack pulls was getting a twinge in my lower abs. I'm not sure what that means, but I hope it's only a strain and nothing more serious than that...

[D.J. Satterfield]

Great looking workout John, awesome squatting as usual.

[John O'Brien]

Thanks DJ, I wish all my lifts were as much fun as my squats!

Bench - 2 x 6r x 300
Pullups - 5 x 5 x BW
Situps - 5 x 10 x BW (no pain)

Dips - 3 x 12 x BW
Bent Rows - 3 x 8 x 275 (first set hurt alot, but other two were fine)

Speed CG Incline - 8 x 3r x 195
Face Pulls - 3 x 12 x 120

Okay WO, but the abdominal thing is getting in my head...

[John O'Brien]

12" Log
5 x 195
3 x 225
1 x 255
miss x 275 (had it over my head, but didn't lock it out)
5 x 195
5 x 195

Stones (no tacky)
240 to 66"
260 to 60"
300 to 54"

Yoke
3 x 50' x 520

Pretty happy with this workout since I haven't trained events forever. Just missed the 275 log, should be good for it next time...

[D.J. Satterfield]

Very nice work John, that is awesome on the OHP. Looks like you should do well in the upcoming meets with those stones too. Great work man.

[John O'Brien]

I can only hope DJ! And prepare better!

Sunday I rolled a couple of 12" frying pans for the children's moment at church. Went over pretty well, but I don't know how many of the church ladies came up to me later and said they couldn't believe that I ruined two new frying pans!

Today:
Push Jerks - 3 x 5r x 225
Chins - 5 x 5 x BW
Incline Situps - 5 x 10 x BW

CG Bench - 3 x 5 x 225
Muscle Snatch - 3 x 5 x 70

Rev Grip Bench - 3 x 5 x 225
DB Curls - 5 x 45, 55, 55

Nice, light, explosive WO to get the blood moving and to burn some calories. Weight still isn't where it needs to be, but I weighed in at 271.5 today (different scale and fewer clothes). May still make it, but it will be close...

[John O'Brien]

14" Box Squats - 8 x 2r x 315

25" Ft. Box Squats - 6 x 2 x 315 (explosive)

GMs - 3 x 5 x 225

Good WO for what I was trying to do, which was work on explosiveness and work up a sweat. After the workout as I was changing I noticed a slight bulge in my lower abdomen that was pretty squishy so I went directly to the Dr. I have a hernia and will be meeting with a surgeon next week to have it repaired. Of course, that means I won't be competing this weekend afterall. What a crappy day!

[Jay Hagadorn]

14" Box Squats - 8 x 2r x 315

25" Ft. Box Squats - 6 x 2 x 315 (explosive)

GMs - 3 x 5 x 225

Good WO for what I was trying to do, which was work on explosiveness and work up a sweat. After the workout as I was changing I noticed a slight bulge in my lower abdomen that was pretty squishy so I went directly to the Dr. I have a hernia and will be meeting with a surgeon next week to have it repaired. Of course, that means I won't be competing this weekend afterall. What a crappy day!

Sorry about the hernia John. I'll be praying for a speedy recovery. Did the Doc say it could hurt you if you competed anyway?

[John O'Brien]

The Doc strongly recommended that I didn't compete because I could shoot some intestine through the hole and if it got twisted it would be an emergency surgery situation. Plus I already told my wife and if I competed anyway I'd never hear the end of it!

[John O'Brien]

Went over and lifted (against the Dr's advice) because I couldn't stand not to. Pressing feels okay but ANY pulling motion hurts like crazy!

Bench - 2 x 5 x 320
Pullups - 5 x 5 x BW (these don'e hurt much)

CG Bench - 5 x 225, 245, 265
Machine Rows - 10 x 125, 150, 162 (as much as I could tolerate)

Dips - 3 x 12
DB Curls - 5 x 45, 55, 65

If there was any doubt before, I don't have any now. There is no way I would have been competitive this weekend, especially with all four events having some pulling motion involved. Guess I'll bring my camera and get some good techinique video...

[D.J. Satterfield]

John -
I hope you feel better, sounds like a little rest is in order, keep your head up buddy.

[Nicolette L.]

JOHN~
How are you doing? You healing up? I was thinking about your recovery on Sunday. Feeling any stronger? Keep us posted!

[John O'Brien]

Well as of last Friday, I'm officially healed from my hernia surgery. On Friday I did an overall body workout to get most of the soreness out of the way so I could hit it again this week. So far, my workouts this week have been pretty good! Here's what I've done...

4/18/06 - Bench Day

Bench - 5 x 275, 280, 285, 290, 295
Pullups - 5 x 5 x BW
Low Incline Situps - 5 x 8 x BW (as Ben instructed)

CG Bench Lockouts (~6" ROM) - 5 x 275, 285, 295
Bentover Rows - 8 x 245, 265, 275

Speed Push Jerk/PJ - 3 x 155, 165, 175, 185, 205, 225


4/19/06 - Squat Day

Squats - 5 x 365, 376, 385, 395, 405
1-Leg Calf Raises - 7 x 10 x BW
Leg Raises - 5 x 5 x BW (felt these)

Shrugs - 3 x 8 x 315

RDL - 5 x 325, 350, 375

So far, everything has felt great, even though there's been a little tenderness on the ab movements, so I'm taking those pretty slow. I'm feeling pretty good and I don't think I've lost as much as I thought I would. In fact, the rest probably did my body more good than harm!!

[D.J. Satterfield]

Thats my boy, I see the squatting is back in full force, nice job.

[John O'Brien]

Thanks DJ, the squats felt great, but I still have to weight to make up before I call it a full recovery. Of course, slow and steady wins the race (too fast lands me back in the hospital).

Push Jerks - 2 x 225, 235, 245, 255, miss x 265
Chins - 5 x 5 x BW
V-ups - 5 x 20

CG Incline - 3 x 5 x 185
Upright Row - 3 x 5 x 95
BB Curls - 3 x 5 x 95

Overhead Supports - 10 sec x 225, 250, 275, 7 sec x 300

Shoulder Pre-Hab

Well, I found out where I've lost the most! My core strength has just gone to pot (not suprisingly). This will have to be the area that I work the hardest on to make a quick recovery, but it's also the area that I have to take the most care with. Ahh, the irony...

[John O'Brien]

Bench - 3 x 295, 300, 305, 310, 315 (felt heavier than it should have)
Pullups - 5 x 5 x BW
Incline Situps - 5 x 5 x BW (taking it slow on these)

CG Decline Bench - 2 x 8 x 240
Bent Rows - 2 x 8 x 225

Shoulder Pre-hab

Overall an okay workout. Still have a long way to go to come back on the bench. The good news is that my shoulder is feeling pretty good, so I should make some pretty rapid progress...

[D.J. Satterfield]

Good looking workout John.

[John O'Brien]

Thanks DJ! I spent a lot of time out in the sun over the weekend and I think it affected that workout a bit. I just didn't feel on. Much better today though!

No-No Squats - 3 x 375, 395, 415, 435, 455
Standing Calf Machine
Side Bends

GMs (partial) - 8 x 225, 275, 315

Shoulder Prehab Stretches

Good squat workout today. Top set felt pretty heavy, but felt good to be under the weight again!

[John O'Brien]

PJ - 2 x 12r x 195
Upright Rows - 3 x 8 x 135
Cable Crunches - 5 x 10 x 100 (felt these)

CG Incline - 5 x 185, 205, 225
Chins - 5 x 5 x BW

CG Rev Bench - 5 x 225, 240, 255

Shoulder Prehap

Pretty good WO today. Since my core is still recovering decided to go for high reps on overheads and man do those suck!!

[John O'Brien]

Hang Cleans - 5 x 135, 3 x 185, 2 x 2 x 215

DL - 2 x 365, 2 x 405, 1 x 455

That's about it, except for calves and abs. Didn't have much time today. DL from the floor just doesn't feel good right now. I've lost so much core strength I can't keep my back straight and I end up rounding way too much. Going to have to work these back up much slower than I can the squats...

[John O'Brien]

Bench - 3 x 280, 290, 300, 310, 10 x 225
Pullups - 5 x 5 x BW
Incline Situps - 5 x 10 x BW

Lockouts - 8 x 315, 365, 405
Chest Supported Rows (machine) - 8 x 150, 175, 200

shoulder Prehab

Was a little off on the bench today. Worked out earlier in the day than usual and I think it threw me off a bit. Everything else was fine.

[John O'Brien]

No-No Squats - 3 x 385, 405, 425, 445, 465, 12 x 315
1-Leg Calf Raises - 5 x 10
Cable Crunches - 5 x 10 x 100

GM's (partials) - 5 x 315, 365, 405

Shoulder Prehab

Good squat WO today. Everything felt really strong.

[D.J. Satterfield]

Great looking squat workout John. Strength is looking real good. Everything healing up ok?

[John O'Brien]

Thanks DJ! Everything is feeling pretty good. I've noticed the biggest loss in overheads and deads, but squats and bench don't seem to have been affected too much.

You getting ready for KSM in a couple of weeks? I'd love to go, but have commitments at TSU so I won't be able to get away...

I hate it when life intrudes on my fun!!

[D.J. Satterfield]

Yeah, I will probably be at Salina. My back is just not right, so if I do make it I will have to compete in the Masters. I hate competing with the old guys. :LOL: I am heading back to the chiro tonight and Thurs. and then twice next week. I have been doing those stretches of yours and alot of ibuprofen and heat. Taking the rest of the week off from the gym to see if that helps at all.

[John O'Brien]

PJ - 2 x 10 x 210
Upright Rows - 3 x 8 x 135

CG Incline Lockouts (~10") - 3 x 315, 335, 355
Chins - 5 x 5 x BW

Tricep Xtend Machine - 10 x 190, 220, 250
Fat Man Pullups - 3 x 8 x BW

Pretty good WO for overheads. Just missed breaking my nose on the push jerks for reps. In the second set, brought it down on the 4th rep and it hit me right in the nose, ~1/4" below the bone, hard enough to stagger me and make me set it down. Re-picked it and finished my set, then looked at my nose. The knurling on the bar took out a small section on skin on the right side of my nose...

[John O'Brien]

Bench - 3 x 280, 290, 300, 310, 320, 12 x 225
Neutral Grip Pullups - 5 x 5 x bw
Incline Situps - 5 x 10

10" ROM Lockouts - 5 x 315, 340, 365
Bent Rows - 3 x 6 x 315

Conc Curls - 5 x 50, 55, 60
Tri Ext - 3 x 8 x 250

Shoulder Prehab

Pretty good WO. Bench felt pretty good, but shoulder is starting to ache again. I'm going to call and see about getting some therapy today and see if that helps.

[D.J. Satterfield]

Good looknig workout John, always something with these bodies, huh? :BB:

[John O'Brien]

Thanks DJ! I know exactly what you mean, if I could just get 100% healthy I feel like I could make some really good gains pretty quickly. It's just getting there...

No-No Squats - 3 x 395, 415, 435, 455, 475
Calf Raises - 5 x 10
V-Ups - 5 x 20

Vanco Squats - 1 x 405, 455, 495, 525, 550 PR

GMs (partial, but closer to full) - 5 x 315, 365, 405

Excellent squat day today!! Everything felt good and strong! I don't know what my previous max on Vanco's was, but I know is was less than 525.

[John O'Brien]

PJ - 2 x 8 x 230
Upright Rows - 5 x 145, 155, 165

Incline Lockouts (10") - 5 x 315, 335, 355
Chins - 6 x 5 x BW

Pretty good WO today. I'm going to start wearing wrist wraps on overhead days, I lightly strained my wrist today....

[John O'Brien]

Rack Pulls from Top of Knee - 10x225, 5x315, 2x405,495,550,600, 1 x 650,700 PR (50# on this bar)

Front Squats - 3 x 2 x 225, 3 x 2 x 275, 2 x 2 x 315

Short and sweet. We're in the middle of finals this week and my lifting time is not what I would like it to be...