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Old 09-12-2013, 10:27 AM   #1
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Default Mountain dog madness

Now this is not written directly by John. It has his principles and the volume is adjusted.
Split into 3 phases
Phase 1
weeks 1-3
6-8 working sets

Phase 2
weeks 4-9
8-12 working sets
bands and chains included

Phase 3
weeks 10-12
6-8 working sets
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Old 09-12-2013, 10:40 AM   #2
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Nutrition wise my training day macros are 220 pro 420 carbs 90 fat, non training days carbs are cut to 350.
I fit junk food into my macros everyday.
My favorite thing lately has been slow cooked beef soaked in sweet baby rays and a shake that's 8 oz of milk 125 mil of Choc mint skinny cow ice cream and a scoop of whey.

The working sets are brutal especially in the lower volume weeks. Idea is to get more out of less. Working sets consist of several HIT techniques
Drop sets
Partials
Rest pause
Challenge sets
Tri sets

Back days are higher volume then the rest of training in the first phase.
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Old 09-12-2013, 02:03 PM   #3
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Excellent. I still think HIT rocks.
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Old 09-12-2013, 02:19 PM   #4
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Originally Posted by Tannhauser View Post
Excellent. I still think HIT rocks.
It does. Johns principles are a little more volumous then Yates, his advanced programs have 20 work sets in the 2nd phase.
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Old 09-12-2013, 03:37 PM   #5
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I make that about 3400 cals on training days -sounds good.
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Old 09-12-2013, 03:40 PM   #6
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I make that about 3400 cals on training days -sounds good.
We will see what happens. Watching the scale and mirror. Cals could be added or subtracted. Slowly packing back on the mass I lost when I was sick
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Old 09-14-2013, 08:35 AM   #7
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Get after it 77.
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Old 09-16-2013, 09:47 AM   #8
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Leg Day
Stiff Legs
2 warm ups
135x20 ( 2 sets)
No lockout

I had a very sore lower back from back training thursday and a really heavy workload friday so i didnt BB squat
Hack Squat
3 second negatives
2 warms ups
4platesx10(2 sets)

Leg Press
2 warms ups
10platesx10
10platesx10 stripped 2 plates for 3 drops i don't count my reps on drop set i just go till failure or till i cant handle the pain

Lying Leg Curl
one second flex at top
2 warms ups
130x10 drop 110x10 drop 90x10 then 30 partials

Not a ton of volume but pushed to get most of each set

I was meeting with Big Ron for IHOP after training i still had some time to kill so for fun i did incline DB curls superset with pushdowns
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Old 09-16-2013, 10:26 AM   #9
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Mountain Dog yourself into swoledom.
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Old 09-16-2013, 10:40 AM   #10
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Mountain Dog yourself into swoledom.
Or onto the floor dying haha.
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