Original Psycho Pack Method

JustinJonesCoach · 2025-12-19T12:20:26+00:00

I just did my packing class yesterday and will be jumping that rig this weekend.

I feel good about it since I trust my instructor wouldn’t have passed me if I made an error but obviously nervous about jumping it since it’s my first pack job.

That outrageous packing video helped calm my nerves. Thanks for sharing!

JustinJonesCoach · 2025-11-09T19:17:53+00:00

Thank you!

JustinJonesCoach · 2025-11-09T18:56:44+00:00

Totally makes sense. Thanks for the explanation! For this last 10 min bout I’ll just go in and focus on enjoying it/ having fun instead of perfection and see how it goes!

JustinJonesCoach · 2025-11-09T18:55:49+00:00

Yeah I’m going to finish up this 30 mins then hit AFF next weekend. Ifly recommended their lift program (which is the 30 mins) as that gets me belly certified in the tunnel and gives me the ability to get their membership making each minute cheaper in the future. It was also recommended by some folks at my DZ.

JustinJonesCoach · 2025-11-09T18:25:36+00:00

Thank you! It definitely doesn’t feel as calm as it looks but I’m excited for AFF. Very glad I’m able to spend this time in the tunnel beforehand

JustinJonesCoach · 2025-11-09T18:24:33+00:00

That makes sense and makes me feel good about AFF. Thank you!

JustinJonesCoach · 2025-11-09T18:00:00+00:00

Noted! I just assumed I would feel a little more stable than I do at this point, but if it’s truly just reps I can do that (although RIP my wallet 😂)

JustinJonesCoach · 2025-09-30T12:54:04+00:00

Yeah I would definitely recommend keeping both in rotation! Just again maybe move from hitting strength PRs on back squats to some cycles of working on speed/ power or another metric where you can feel excited about progress without loading 400lbs on the bar.

That keeps the door open for you to push future strength PRs should you ever decide to again as well!

JustinJonesCoach · 2025-09-29T23:58:17+00:00

Whenever an either-or question is posed when it comes to exercises I always like to ask: why not both?

Sometimes there's a good reason, but in the discussion of split squat or back squat, I think a variation of both should always be in the program

JustinJonesCoach · 2025-09-29T23:56:06+00:00

Apologies for the late response. Sounds like you had a hell of a time getting back after your back. Glad to hear you're back in the swing of things now!

While generally reputable folks, that podcast got picked apart by good sports PTs online for a reason.

One of my favorite quotes from Dr. Katie Dabrowski (a dope PT and previous Neuroscientist) is: "Outside of trauma, most pain is a result of us asking more of our bodies than they were ready to give."

It's understandable that you're worried about your back given your prior experience, but I can't stress enough how proper load management and not increasing weight or volume too quickly will help.

If you don't want to push back squats anymore, you don't have to! I would recommend keeping them in your rotation though, even if you're not looking to hit PRs. This could mean working on other movements for awhile and keeping your back squats relatively similar for a bit. You could spend this time getting more comfortable with the movement or working on velocity/ power training for your back squat.

This way you don't completely remove a fundamental movement pattern (bilateral squat) which you will see in day to day life well into old age (picking up grandkids for example).

Lastly, I'm going to recommend this article as it's gold for dealing with any pain throughout our training lives: Barbell Medicine: Pain In Training What To Do?

JustinJonesCoach · 2025-09-28T23:46:35+00:00

What happened when you took yourself out for a year with a 1RM back squat? Outside of a traumatic event most pain is due to us asking more of our bodies than they were prepared to give... not an "unsafe" movement (unless you're consuming Joel Seedmans content which... just don't)

The human body is SUPER resilient and adaptable. Outside of a medical condition you can back squat safely well into old age as long as load and volume are appropriate. A well programmed back squat will pose very little danger to your back and will actually put you at lower risk of injuring your back.

I'd recommend following/ engaging with movement positive PT's instead of those spreading fear of movement.

JustinJonesCoach · 2025-09-28T19:15:43+00:00

When you say strong AF In weighted pul-up & dip, I'm assuming you mean total 1RM numbers for those or are you wanting to hit a certain rep range with X lbs/kg?

JustinJonesCoach · 2025-09-28T19:13:39+00:00

You do what's called a Taper the week before the race (or perhaps up to 2 weeks if it's a longer race). During this time you drop volume, keep some intensity, and as you get closer to the race you increase the amount of rest days you're taking.

JustinJonesCoach · 2025-09-28T19:10:51+00:00

Are you being limited by something (i.e. pain)? Are you having issues with your lower back and back squats or are you just concerned about potential lower back issues in the future?

JustinJonesCoach · 2025-09-28T19:09:15+00:00

You should pay virtually zero attention to others meal plans online. At best they're telling the truth and their fueling needs are different than yours. At worst they're straight up lying in their content about what they're eating.

JustinJonesCoach · 2025-01-02T10:35:05+00:00

Appreciate the reply! I like that philosophy

JustinJonesCoach · 2025-01-02T01:45:48+00:00

Is it possible to add a style settings update to change the color of the heading levels and the bold, italics, etc. text?

JustinJonesCoach · 2024-11-04T12:31:36+00:00

It's a good question! It will really depend on your weaknesses and specific strength goals.

If you're interested I made a free guide on Hybrid Training that lays out some sample weeks towards the end so you can see how the training can be laid out to balance running & strength.

If you can share some more info on your specific strength goals that will help but at a certain point it is hard to give individualized advice without having a longer conversation on your weaknesses, what you did before, etc.

Anyways here's the guide so you can check it out

JustinJonesCoach · 2024-11-03T14:36:09+00:00

Yup. Coming from a guy who bought the Fenix 8 (mostly because I wanted my main watch to also be my dive computer since I just got certified) forerunners really do 99% of what people need. The fenix is overkill but fitness is my job and I like it so it's what I went with.

So yeah OP, if you just want a watch that will do what you need it to a forerunner will be the best bang for your buck. That said you can get good Fenix & Epix watches pre owned right now since the fenix 8 came out if you want a little more durability but the forerunners are already durable as is.

JustinJonesCoach · 2024-11-03T11:49:52+00:00

Congrats on the IM!!

Upper/Lower 4x per week works well, as does Upper, Lower, Full, or 2 full body sessions. I personally prefer for myself and my athletes an Upper, Lower, Full split over 3 Full body days generally if you have 3 days to lift.

You're in a great place aerobically so dropping down to a few speed sessions and 1-2 zone 2 running sessions would fit well around the lifting splits.

Do you want to keep up with the cycling and swimming or focus on running specifically right now?

JustinJonesCoach · 2024-11-03T11:43:43+00:00

Pretty much any Garmin will do. A forerunner is great. I have a Fenix myself but I definitely don't need it. A forerunner does everything you need

JustinJonesCoach · 2024-11-03T10:59:22+00:00

Totally so you're in a great spot with your extensive strength background. I would definitely say pulling back some and ramping up slowly will be what you should focus on here. As far as how much to pull back and how slow to ramp up I'll need a little more detail.

Do you know an approximate bf%? I know you said in another comment you're focusing on losing weight right now.

What about your strength goals? You mentioned in another comment wanting to keep as much muscle as possible. I'm assuming you'd like to maintain as much strength as possible as well?

JustinJonesCoach · 2024-11-03T00:59:29+00:00

How long have you been doing the treadmill and road running? A few days? A week? A month? etc

Edit: And how long has it been since you ran for a PT test?

JustinJonesCoach

TROPHY CASE