Road to a 900KG Total

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  • #23877
    JonoRadich
    Guest

    22/03

    Upper day 2:

    MG decline press: BARx8x2, 60x6x2, 100×5, 140×3, 160×3, 150x3x2, 140×5
    MG pin press: 140×5, 180x3x3
    CG pull-up: bwx6, (bw 15k)x5x4
    WG fat cambered bar row: 60×8, 70x6x4 (all reps paused)
    CG cable row: 5 sets 6-8 reps
    Dumbell curl: 17×8, 22×6, 27×5, 22x6x2

    Abs: Rocky crunches, 5 sets 8 reps (slow eccentric)

    Stretching: 10 mins

    Good finish to the week.

    #23878
    JonoRadich
    Guest

    25/03

    Lower day 1:

    Low bar squat: BARx8x2, 60x6x2, 100×5, 140×4, 180×3 ( belt), 220×2 ( 46 cent bottoms & light wraps), 265x2x2 (straps up & 80% training wraps)
    Olympic squat: 140×5, 160x5x3

    Stretching: 30 mins

    Need to be slightly deeper on working sets, another 20k will solve that. Happy with how the weight felt.

    #23879
    JonoRadich
    Guest

    26/03

    Upper day 1:

    WG bench press: BARx8x2, 40×8, 60x6x2, 100×5, 135×3, 170×2 ( 52 S-Kat), 190x1x4 ( belt)
    WG board press (3 board): 205×2, 210x2x2 (52 S-Kat)

    Abs: Weighted full crunch (3 sec pause), 5 sets 8 reps

    Stretching: 20 mins

    Comp calls on working sets. Good bar speed.

    #23880
    JonoRadich
    Guest

    28/03

    Lower day 2:

    Sumo dead: BARx8, 60×8, 100×5, 140×4, 180×2 ( belt), 220×2 ( 46 velocity), 265x2x3
    Romanian dead: 140×5, 160x5x3 (slow eccentric)

    Stretching: 30 mins

    New deadlift suit fits well, 265 felt good.

    #23881
    JonoRadich
    Guest

    29/03

    Upper day 2:

    Standing log press: 25×8, 45×6, 65×6, 70x6x2, 65×6
    CG bench press: BARx8, 60x8x2, 90×5, 120x3x3
    WG pull-down (behind neck): 5 sets 6-8 reps
    WG tricep bar prone row: 60×6, 90×5, 85x5x3
    WG body row: 4 sets 6 reps (all reps paused)
    Ez-bar curl: 27.5×8, 37.5×8, 47.5×6, 52.5x6x3

    Abs: Hanging leg raises (short pause), 5 sets 10 reps

    Stretching: 15 mins

    Good workout. Final heavy week next week before the Auckland champs.

    #23882
    JonoRadich
    Guest

    01/04

    Lower day 1:

    Low bar squat: BARx8x2, 60x6x2, 100×5, 140×4, 180×3 ( belt), 220×2 ( 46 cent bottoms), 260×1 (straps up & 80% training wraps), 290×1 (comp wraps), 295×1
    Olympic squat: 140×5, 160x5x2

    Stretching: 30 mins

    The first working set felt a bit easy so i bumped it to 295, probably should have bumped it to 300 in hindsight because the second set felt the same.
    In saying that, this training cycle has been more about focusing on the other lifts due to a lack of improvement in those areas in my 2012 competitions.
    I’m happy with the result though as i’d usually be wearing a tighter squat sort with this sort of weight.

    #23883
    JonoRadich
    Guest

    02/04

    Upper day 1:

    WG bench press: BARx8x2, 40×8, 60x6x2, 100×5, 140×2, 180×1 ( 52 S-Kat), 207.5x1x2 ( belt)
    MG bench press: 100×5, 130x3x3

    Abs: Weighted full crunch (3 sec pause), 5 sets 8 reps

    Stretching: 20 mins

    Comp calls on working sets. Weight felt good, no sticking points.

    #23884
    JonoRadich
    Guest

    04/04

    Lower day 2:

    Sumo dead: BARx8, 60×8, 100×5, 140×4, 180×2 ( belt), 220×1, 260×1 ( 46 velocity), 290x1x2
    Reverse hyper: 4 sets 8 reps ( 20k)

    Stretching: 30 mins

    Deadlifts felt good. This was the easiest 290 I’ve done.
    The heavy lifting is done, three more light training sessions before the comp.

    #23885
    JonoRadich
    Guest

    05/04

    Upper day 2:

    Tricep bar press: BARx8x2, 60x8x2, 90×5, 120x3x3
    WG pull-down (behind neck): 5 sets 6-8 reps
    WG cambered bar row: 60×8, 80x5x4
    CG cable row: 4 sets 6-8 reps

    Abs: Decline crunches (2 sec pause), 5 sets 8 reps

    Stretching: 5 mins

    #23886
    JonoRadich
    Guest

    08/04

    Deload:

    Squat: BARx8x2, 60x6x2, 100×5, 130×3, 160x3x2 ( belt)
    Bench: BARx8, 40×8, 60x6x2, 90×5, 110x3x3
    Dead: 60×8, 100×5, 130×3, 160x3x2

    Stretching: 30 mins

    Light workout to go through the motions. Time to rest now before the weekend.
    Looking forward to lifting on the day!

    #23887
    JonoRadich
    Guest

    Auckland Champs 2013

    Age: 26
    Weight: 113.98 kg

    Squat:
    1st: 300, 3 whites – easy
    2nd: 315, 3 whites – same as 300
    3rd: 325, 2 whites – (1 red from centre ref for depth) also felt the same as 300

    I planned to go a bit easier in the squat, I used a looser squat suit than I would normally use (46 instead of 44), raw strength has improved.

    Bench:
    1st: 207.5, 2 whites – good drive to lockout
    2rd: 215, 3 whites – a bit of lag on the left, steady through to lockout, 2.5K PB
    3rd: 220, 3 reds – ran out of steam a few inches short of lockout

    Technique was better than the last two comps. Happy to get some progress on my hardest lift.

    Deadlift:
    1st: 295, 3 whites – straight to lockout
    2nd: 310, 3 whites – steady through to lockout
    3rd: 315, 3 reds – weight was momentarily locked out before loosing balance backward

    Balance issue again, I need to work more in this area. I’m still happy with the result as I used a looser deadlift suit like I did in the squat (46 instead of 44), raw strength has also improved here.

    Total: 850k – 5k PB, 1st in the 120k class, best equipped male overall.

    Good start to the year, a lot left in the tank for the Nationals & Commonwealths.
    It was a good day in general with a lot of good lifting, our biggest Auckland champs yet.
    A big thanks to Getstrength, Kevin & John for helping on the day.

    I don’t have any video footage yet but ill upload something if I’m able to get it.

    Looking forward to the National Champs in August.

    #23888
    JonoRadich
    Guest

    Back into training.

    Last week I did some conditioning work to prepare for this week.

    29/04

    Lower day 1:

    Low bar squat: BARx8x2, 60x6x2, 100×6, 140×6, 170x6x3 ( belt), 160×6
    Conv dead: 100×6, 140×6, 160x6x4
    SSB squat: 80×6, 110x6x4
    One-legged squat: 3 sets 8 reps (non stop)

    Stretching: 35 mins

    #23889
    JonoRadich
    Guest

    30/04

    Upper day 1:

    WG bench press: BARx8, 40×8, 60x6x2, 90×6, 120x6x4
    WG incline press: 80×6, 95x6x5
    Standing log press: 40×8, 60x7x4
    Dumbell lateral raise: 4 sets 8 reps

    Abs: Ab roller, 4 sets 10 reps

    Stretching: 25 mins

    All reps on the bench press executed in competition style.

    #23890
    JonoRadich
    Guest

    02/05

    Lower day 2:

    Sumo dead: BARx8, 60×6, 100×6, 130×6, 160x6x5
    Pause squat (2 sec pause): 60×5, 100×4, 120x4x4
    Good morning: 60×8, 80x6x4
    Reverse hyper: 4 sets 8 reps ( 20kg)

    Abs: Hanging knee raises (short pause), 4 sets 10 reps

    Stretching: 35 mins

    Working sets felt good.

    #23891
    JonoRadich
    Guest

    03/05

    Upper day 2:

    MG bench press ( #2 band resistance): BARx8, 40×8, 60×8, 100x6x4
    MG floor press: 90×5, 120x4x3
    CG pull-up: 4 sets 6 reps
    WG fat cambered bar prone row: 60×8, 70x7x4, 60×8
    WG cable row: 4 sets 8 reps

    Abs: Decline crunches (2 sec pause), 4 sets 8 reps

    Trained early in the morning due to traveling to see family on the weekend. Fast workout, done in an hour.

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