Road to a 900KG Total

[JonoRadich]

06/05

Lower day 1:

Low bar squat: BARx8x2, 60x6x2, 100×6, 140×5, 185x5x3 ( belt)
Conv dead: 100×6, 140×5, 175x5x4
SSB squat: 90×6, 120x6x3
One-legged squat: 3 sets 8 reps (non stop)

Stretching: 35 mins

Squats felt good, the body is getting back into the swing of things.

[JonoRadich]

07/05

Upper day 1:

WG bench press: BARx8, 40×8, 60x6x2, 100×5, 130x5x4
WG incline press: 80×6, 105x5x5
Standing dumbell press: 20×8, 27×7, 32x6x3
Dumbell lateral raise: 4 sets 8 reps

Abs: Ab roller, 5 sets 8 reps (4 sets with 10kg plate)

Stretching: 25 mins

[JonoRadich]

09/05

Lower day 2:

Sumo dead: BARx8, 60×6, 100×6, 140×5, 175x5x4
Pause squat (2 sec pause): 60×5, 100×4, 140x3x4 ( belt)
Good morning: 60×8, 90x6x3
Reverse hyper: 3 sets 8 reps ( 30kg)

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

Stretching: 35 mins

[JonoRadich]

10/05

Upper day 2:

WG bench press ( #2 band resistance): BARx8, 40×8, 60×6, 90×5, 120x5x4
MG floor press: 100×4, 130x4x4
CG bench press: 80×6, 100x6x3
Bar trap raise: 60×10, 100×8, 140x8x2 (all paused)

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

Stretching: 15 mins

[JonoRadich]

11/05

Accessory day:

WG pull-up: bwx6, (bw 10k)x5x4
WG high bar row (torso parallel with floor): 60×8, 70x7x4
WG thin cambered bar prone row: 60×8, 80x6x4
CG cable row: 4 sets 8 reps (up to 75k)
Dumbell curl: 15×8, 20x8x4

Abs: Rocky crunches, 4 sets 8 reps (slow eccentric)

Good finish to the week.

[JonoRadich]

13/05

Lower day 1:

Low bar squat: BARx8x2, 60x6x2, 100×5, 140×4, 170×4 ( belt), 200x4x3 ( light wraps)
Conv dead: 100×5, 145×4, 190x4x4
SSB squat: 90×6, 120×6, 130x6x2
One-legged squat: 3 sets 8 reps (non stop)

Stretching: 35 mins

Good start to the week.

[JonoRadich]

14/05

Upper day 1:

WG bench press: BARx8, 40×8, 60x6x2, 100×5, 140x4x4
WG incline press: 90×6, 115x4x5
Standing bar press: BARx8, 40×8, 60×6, 70x5x3
Dumbell lateral raise: 3 sets 8 reps

Abs: Ab roller, 5 sets 8 reps (4 sets with 15kg plate)

Stretching: 25 mins

All reps paused on the bench.

[JonoRadich]

16/05

Lower day 2:

Sumo dead: BARx8, 60×6, 100×6, 140×5, 170×4, 195x4x4
Pause squat (2 sec pause): 60×5, 100×4, 130×3, 155x3x4 ( belt)
Good morning: 70×6, 100x6x3
Reverse hyper: 3 sets 8 reps ( 30kg)

Stretching: 30 mins

Good session, body is developing more strength & power with the lower reps.

[JonoRadich]

17/05

Upper day 2:

WG bench press ( #2 band resistance): BARx8, 40×8, 60x6x2, 100×5, 130x4x4
MG floor press: 100×4, 140x4x4
CG bench press: 90×6, 120x6x3
Bar trap raise: 60×10, 100×8, 140×8, 180x4x2 (all paused)

Abs:
Hanging knee raises (short pause), 4 sets 8 reps
superset with
Decline crunches (short pause), 4 sets 8 reps

Stretching: 15 mins

[JonoRadich]

18/05

Accessory day:

CG pull-up: bwx6, (bw 10k)x5x4
WG high bar row (torso parallel with floor): 60×8, 80x6x4
CG cable row: 4 sets 8 reps (up to 80k)
WG fat cambered bar prone row: 60×8, 70x6x4
Ez-bar curl: 37.5×8, 47.5x8x4

Abs: Rocky crunches, 4 sets 8 reps (slow eccentric)

[JonoRadich]

20/05

Lower day 1:

I decided to skip this session due to soreness in my mid back, I had a subluxation in one of my thoracic vertebrae which was causing the muscles to freak out a bit.

21/05

Upper day 1:

WG bench press: BARx8, 40×8, 60x6x2, 90×5, 120×3, 150x3x2, 140x3x2
MG decline press: 100×5, 130×3, 140x3x4
Seated bar press: BARx8, 40×8, 60×7, 75x6x3

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

Stretching: 25 mins

Midback feels a lot better. I’ll squat & deadlift on thursday.

[JonoRadich]

23/05

Lower day 2:

Sumo dead: BARx8, 60x6x2, 100×5, 140×4, 180×3 ( belt), 210x3x4
Pause squat (1-2 sec pause): 60×5, 100×4, 140×3 ( belt), 170x3x3, 160×3
Stiff legged dead: 100×8, 140x6x3 (slow eccentric)

Abs: Hanging oblique knee raises (short pause), 4 sets 10-12 reps

Stretching: 30 mins

Good workout. Pause squats were easier than expected.

[JonoRadich]

24/05

Upper day 2:

WG reverse band bench (~40k deload): BARx8x2, 60x6x2 ( bands), 100×5, 140×4, 160x3x4
MG pin press (7 inches off chest): 100×5, 130×3, 150x3x4
WG cambered bar bench: 4 sets 8 reps (light weight to stretch chest)
Bar trap raise: 60×10, 100×8, 140×8, 180x6x2 (all paused)

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

Stretching: 15 mins

[JonoRadich]

25/05

Accessory day:

WG pull-up: bwx6, (bw 15k)x5x4
WG high bar row (torso parallel with floor): 60×8, 90x5x5
Body row: bwx5, (bw 10k)x5x5 (all reps paused)
Hammer curl: 17×8, 22×8, 27×6, 27×5, 22×7

Abs: Rocky crunches, 4 sets 8 reps (slow eccentric)

Two more weeks in this mesocycle.

[JonoRadich]

27/05

Lower day 1:

Low bar squat: BARx8x2, 60x6x2, 100×5, 140×4, 180×3 ( belt), 220×3, 230x3x2 ( wraps)
Conv dead: 100×5, 140×4, 180×3 ( belt), 220x3x3

Stretching: 30 mins

Good session. 1-RM’s next week.

[Author]

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