Road to a 900KG Total

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  • #23176
    JonoRadich
    Guest

    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.

    #23712
    JonoRadich
    Guest

    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

    #23713
    JonoRadich
    Guest

    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.

    #23714
    JonoRadich
    Guest

    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.

    #23715
    JonoRadich
    Guest

    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.

    #23717
    JonoRadich
    Guest

    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.

    #23718
    JonoRadich
    Guest

    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.

    #23720
    JonoRadich
    Guest

    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.

    #23721
    JonoRadich
    Guest

    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.

    #23719
    JonoRadich
    Guest

    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.

    #23722
    JonoRadich
    Guest

    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.

    #23723
    JonoRadich
    Guest

    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.

    #23724
    JonoRadich
    Guest

    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.

    #23725
    JonoRadich
    Guest

    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.

    #23726
    JonoRadich
    Guest

    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.

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