John

@silentjohn

300 Following

1707 Followers

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Fuck yes! It's been years since I've had 1 plate on my OHP. My OHP is absolutely flying lately! 135 x 8

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Trying something a little different. Bench day (chest/tris). Steve Shaw has a protocol called 1-2-3-4-5 (groundbreaking, I know!). Set 1: 1 rep Set 2: 2 reps Set 3: 3 reps Set 4: 4 reps Set 5: 5 reps Set 5 go for as many as possible. If you can't get 5 reps, next sessions drop a set. So just go for set 4 as many as possible. You are increasing the load while dropping volume over time, classic linear periodization. Eventually you're get to 1 set with 1 rep. Today dropped down to ~75%, got 200lbs x 8 on set 5. Followed with Close Grip Bench, pushdowns, extensions, and chest flies.

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My hams have been absolutely trashed lately. Can't even do my usual leg curls. :-/ Added back extensions and calvs instead of leg curls/ext

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I rarely post photos of myself, but I did on Steve Shaw's community for Flex Friday. Hit some Overhead Press PRs, 130lbs x 8. Not bad for a 40something punk.

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If we die in fire and water, then I want to be with you... https://www.youtube.com/watch?v=zBqvFhAaN7Y

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Chest day! Hit a rep PR for 155lb bench: 22 reps. Progressing along with DB bench as well 75 x 12, 12, 12, and dips bw x 15, 15, 15 Isolations taking a hit from fatigue, but that's ok. It's all about hard training Pushdowns 65 x 13, 11, 10 Extensions 50 x 13, 12, 14 DB Fly 20 x 10, 10, 15

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Added a set to Front Squats, only did one set of leg extensions due to fatigue. Back of my leg was hurting so I didn't go heavy on leg curls.

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How about that storm, eh? Somehow no damage near me...

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Holy PRs! Ok, not gonna lie, been doing a body part split for ~4 weeks now and I'm loving it. Feeling sore like I've never been sore, but also feeling hella fresh going into my big lifts. A couple PRs for Overhead Press: 125 x 8 (5lb PR!), 110 x 10 (10lb pr!), and 95 x 15 (3 rep PR!). Also moving along nicely with my "Viking Press", like an idiot I was pressing from the center of the lever, making this way harder than it needed to be lol Cable Lat Raises absolutely smoking my shoulders, love this movement.

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Overall I like Recaster. I find myself using it semi-frequently. This is the first client that hasn't felt hacked together. pros: dark mode! threaded replies (although, again, most casts do not really have any conversations) easy to flip through pinned channels profile works, including seeing followers/following I like that I can flip priority mode easily in each casts response is the snappiest I've seen in a client so far! multiple profiles is cool, although I didn't use it cons: crashes semi-often. Not sure how to replicate too easy to side-swipe still requires warpcast to sign in (really wish clients would move away from this) not sure how the profile creation is, I assume it still requires warpcast as well?

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Polished off my bottle of Lagavlin 😭

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Back & Bis Still finishing workout, but wanted to post my PR. DB Row 109 lbs x 12! According to Stengthlevel, that puts me solidly in advanced territory.

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Chest & Tris Bench 210 x 8 DB Bench 75 x 12,10,10 Machine Press 185 x 10,10,10 Tri Pushdown 67.5 x 15,15,15 Pecdeck ??lbs x 15,15,15 Tri extension 70 x 15

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While my first impressions of /stringz was pretty lukewarm, I opened it up to read this cast and discussion. Thread-view (redditlike) is so much more superior than whatever it is Warpcast/Twitter do. How do people read and follow conversations without being annoyed on Warpcast? I'm surprised that thread-view isn't default on all clients. https://warpcast.com/dwr.eth/0xd1d167fc

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Leg day. Bit of a hurry, cut beck leverage squat to 2 sets, and did rest-pause for curls and extensions. I didn't really keep track of reps. FSquat feeling decent. Low back ok. Knees aren't complaining.

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Clock% Animal Well in 37:48. I died 3 times on the salamander boss lol. 30 minutes easy once I clean this up

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My OHP is finally moving. Went from 120 x 5 to 120 x 8 (probably could have gotten 9 or 10 here, but I didn't want to cook myself). Enjoying this body part split. Maybe it's placebo, but I feel more rested going into my sessions. Very enjoyable so far.

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Back & Bis Might switch one row for another curl variation.

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