Lesson 1: Exercise sequencing

• Add a stimulation/activation type exercise first.
• Examples are hamstring curls before squats.
• Seated cable press before DB Bench press.
• Comes down to how it feels, your goals, and your performance.
• After the main  movement for strength, add a more pump-focused exercise and go closer to failure.
• I typically program that way in terms of volume accumulation/strength and then accessory work.

Lesson 2: Bracket nutrition around training or during your session

• Research is split at best and while I don’t think it is a make or break, I have consistently better HRV the next day consuming some carbs just before training or during the session. I’ve done that experiment on myself off and on more than a dozen times and with clients.
• John was a fan of getting calories before, during, and after.
• Get more critical when overall calories are lower.

Lesson 3: Experiment and try things

• Research can guide you but test things on yourself.
• Have some way to measure it.
• John would say  “I may not be the most up to date on the science, but in my 30 years of doing this, I have found that X works well”
• Research points the direction. Me-search provides the answers (n=1)  -Sean Casey

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Thank you, John, God Bless and Rest In Peace.  You are missed.