Road to a 900KG Total

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  • #23892
    JonoRadich
    Guest

    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.

    #23893
    JonoRadich
    Guest

    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

    #23894
    JonoRadich
    Guest

    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

    #23895
    JonoRadich
    Guest

    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

    #23896
    JonoRadich
    Guest

    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.

    #23897
    JonoRadich
    Guest

    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.

    #23898
    JonoRadich
    Guest

    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.

    #23899
    JonoRadich
    Guest

    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.

    #23900
    JonoRadich
    Guest

    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

    #23901
    JonoRadich
    Guest

    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)

    #23902
    JonoRadich
    Guest

    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.

    #23903
    JonoRadich
    Guest

    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.

    #23904
    JonoRadich
    Guest

    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

    #23905
    JonoRadich
    Guest

    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.

    #23906
    JonoRadich
    Guest

    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.

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