Road to a 900KG Total

[JonoRadich]

This training log will cover my Road to a 900KG total.

My next competition is the 2012 National Champs in Dunedin.

I’m currently training 5 days a week at GetStrength with John Strachan.

I’m grateful to train at GS, the equipment is unmatched in quality. Steve, Kevin & John have a lot of powerlifting knowledge and are top blokes.

[JonoRadich]

25/06

Squat:

Low bar squat: BARx8x2, 60x6x2, 100×5, 140×4, 180×4 ( belt), 225x4x2 ( wraps)
Safety bar low box squat: 100×3, 132.5x3x3
Bar lunge: 60×12, 80x12x2

Stretching: 30 mins

[JonoRadich]

26/06

Bench:

WG bench press: BARx8, 40×8, 60×8, 100×5, 130×3, 155x3x3 ( poor mans ram)
WG board press (3 board): 167.5x3x3 ( poor mans ram)
MG pin press: 120×3, 142.5x3x3 ( #3 band)

Abs: Pull-down crunches (3 sec pause), 5 sets 8 reps

Stretching: 30 mins

Good workout. Used my poor mans ram, which is just a #2 band around the elbows much like a ram.
I’d highly recommend this to bridge the gap between raw and equipped.

[JonoRadich]

28/06

Deadlift:

Sumo dead: BARx8, 60×8, 100×5, 140×4, 180×4, 217.5x4x2 ( belt)
Reverse band sumo dead: 180×3, 220×3, 240x3x2 (~50k deload)
Romanian dead (slow eccentric): 100×5, 135x5x3

Stretching: 30 mins

Bar speed good on all sets.

[JonoRadich]

29/06

Tris & Shoulders:

Tricep bar press: BARx8, 40×8, 60×8, 90×5, 122.5x4x3
Incline bar press: 40×8, 60×8, 90×5, 115x4x2
Standing bar press: 40×8, 60×6, 80x5x2
Band lateral raise: 3 sets 8 reps
High bar row: 40×8, 60×7, 70x6x3

Abs: Weighted decline crunches, 5 sets 8 reps

Stretching: 5 mins

Started training at 6:45am, had to train in the morning due to work. Took a while to get going as the body is used to training in the afternoon.

[JonoRadich]

30/06

Back & Bis:

CG pulldown: 6 sets 7-8 reps
WG bar row: 60×8, 80×6, 110x5x4
Safety bar upper back extension: 40×6, 60×5, 80x5x4 ( #1 band)
Dumbell curl: 17×7, 22x6x2, 27x6x2, 22×6

Abs: Hanging knee raises (2 sec pause), 4 sets 8 reps

Stretching: 5 mins

Good workout. Back is right where it needs to be for squatting and deadlifting the heavier weights.

[JonoRadich]

02/07

Squat:

Low bar squat: BARx8x2, 60x6x2, 100×5, 140×4, 180×3 ( belt), 215×3 ( 46 cent bottoms & light wraps), 242.5x3x2 (80% wraps)
Low bar pause squat (3 sec): 145x3x3
High bar narrow squat: 135x5x3

Stretching: 30 mins

Working sets felt easy. I’ll put the suit straps up next week.

[JonoRadich]

03/07

Bench:

WG bench press: BARx8, 40×8, 60×8, 100×5, 135×3, 170x2x3 ( 50 fury)
WG board press (3 board): 182.5x2x3 ( 52 S-Kat)

Abs: Weighted decline crunches, 5 sets 8 reps

Stretching: 25 mins

Managed to get 170 to the chest in my 50 fury, press speed was good. Unfortunately I didn’t have time to do a 3rd exercise due to shirt fitting issues.

[JonoRadich]

05/07

Deadlift:

Sumo dead: BARx8, 60×8, 100×5, 140×4, 180×3 ( belt), 215×3 ( 44 velocity bottoms), 235x3x2
Conv rack pull (above knee): 180×5, 220×4 ( belt), 260x3x3
Stiff legged dead (slow eccentric): 100×5, 145x5x3

Stretching: 30 mins

Working sets felt easy. Everything going to plan.

[JonoRadich]

06/07

Shoulders & Tris:

Seated bar press: BARx8, 40×8, 60×8, 80×5, 102.5x3x2
Floor press: 60×5, 100×5, 130×3, 155x3x2
Dips: bwx7, (bw 20k)x5, (bw 40k)x5, (bw 50k)x5x2
Dumbell lateral raise: 12×9, 17x8x2, 15×8

Abs: Pull-down crunches (3 sec pause), 5 sets 8 reps

Stretching: 5 mins

Small PB on the seated bar press. Good workout.

[JonoRadich]

07/07

Back & Bis:

WG/CG pull-up: bwx6, (bw 20k)x5x4, bwx9
T-bar row: 60×8, 80×6, 100x5x3, 80×8
WG high cable row (short pause): 60x7x2, 75x6x2
Bar curl: 40×8, 50×6, 60x5x2 superset 40×4

Abs: Leg throws, 4 sets 10-14 reps

Stretching: 5 mins

Back is feeling stronger than ever.

[JonoRadich]

09/07

Squat:

Low bar squat: BARx8x2, 60x6x2, 100×5, 140×4, 180×3 ( belt), 222.5×3 ( 46 cent bottoms & light wraps), 262.5x3x2 (straps up, 90% wraps)
Safety bar low box squat: 110×3, 157.5.5x3x3 ( belt)
Bar lunge: 90x10x2

Stretching: 30 mins

Need to be slightly deeper on working sets, another 20k will solve that. Easiest 260 I’ve done.

[JonoRadich]

10/07

Bench:

WG bench press: BARx8, 40×8, 60×8, 100×5, 130×3, 162.5×1 ( 50 fury, 1 board), 182.5x1x4 ( belt)
WG board press (3 board): 195x2x3 (50 fury)

Abs: Weighted decline crunches, 5 sets 8 reps

Stretching: 30 mins

Paused on all top sets, slightly longer pause on the last two sets. Decided to do 4 singles instead of 2 doubles, this allowed for more practice with setup etc.
I’m in a better place with my bench than last cycle.

[JonoRadich]

12/07

Deadlift:

Sumo dead: BARx8, 60×8, 100×5, 140×4, 180×3 ( belt), 220×3 ( 44 velocity bottoms), 252.5x3x2 (straps up)
Conv rack pull (above knee): 220×4 ( belt), 260×3, 290x3x2
Reverse hyper ( #2 band): 3 sets 6 reps (all paused)

Stretching: 30 mins

Working sets felt good. Rack pulls were very easy.

[JonoRadich]

13/07

Shoulders, Tris & Back:

Seated dumbell press: 15×9, 22×8, 32×8, 50x5x2
MG decline press: 40×8, 60×8, 90×6, 120×3, 155x3x3
WG pulldown (behind neck): 6 sets 6-8 reps
Dumbell row: 42×6, 60x5x4
Cambered bar prone row: 70x5x3
Seated dumbell curl: 17×7, 22×6, 27×5, 22×6

Abs:
Crunches (3 sec pause), 3 sets 8 reps
superset with
Hanging oblique raises (short pause), 3 sets 8 reps

PB on the dumbell press. Down to 4 days a week now for the last couple weeks.

[Author]

Posts