Road to a 900KG Total

[JonoRadich]

28/05

Upper day 1:

WG bench press: BARx8, 40×8, 60x6x2, 100×5, 135×3, 162.5x2x2, 152.5×2
MG decline press: 100×5, 140×3, 160x3x2, 150×3
Seated bar press: BARx8, 40×8, 60×6, 90x5x2, 80×5

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

Stretching: 25 mins

[JonoRadich]

30/05

Lower day 2:

Sumo dead: BARx8, 60x6x2, 100×5, 140×4, 180×3 ( belt), 225x3x3
Pause squat (1 sec pause): 60×5, 100×4, 140×3 ( belt), 180x3x2, 170×3
Reverse hyper ( 30k): 3 sets 8 reps

Abs: Hanging leg raises (short pause), 4 sets 8-10 reps

Stretching: 30 mins

[JonoRadich]

31/05

Accessory day:

CG bench: up to 120x3x3
Reverse band bench row: 4 sets 8 reps
Dumbell curl: 4 sets 6-8 reps
Decline crunch: 4 sets 8 reps

Stretching: 15 mins

Light accessory work.

[JonoRadich]

03/06

Skills assessment week

Squat Deadlift:

Low bar squat: BARx6x2, 60x5x2, 100×4, 140×3, 180×2 ( belt), 210×1, 240×1 ( 80% wraps), 260×1 ( 90% wraps), 270×1
Conv dead: 140×3, 180×2 ( belt), 210×1, 240×1, 260×1, 270×1

Stretching: 25 mins

As like my last skills assessment, the aim was to reach 95% of max effort.
Both the squat & deadlift felt strong, the squat is a 10k PB with belt & wraps.

[JonoRadich]

04/06

Bench:

WG bench press: BARx8x2, 40×8, 60x5x2, 100×3, 130×2, 160×1
Weighted full crunch (2 sec pause): 5 sets 8 reps

Stretching: 20 mins

My right shoulder felt agitated, so I cut the session short. Its been bothering me for the last couple weeks.
I’ll get a physio to have a look and see whats going on.

[JonoRadich]

06/06

Deadlift:

Sumo dead: BARx8, 60x5x2, 100×4, 140×3, 180×2 ( belt), 220×1, 260×1, 280×1, 300×1
Hanging leg raise (short pause): 4 sets 10 reps

Stretching: 25 mins

300 is a 15K PB with a belt, I’m very happy with this.

[JonoRadich]

10/06

Lower day 1:

Low bar squat: BARx8x2, 60x8x2, 100×6, 130×6, 160×6 ( belt), 190x6x2, 180×6
Conv dead: 100×6, 140×6, 180x6x4
Olympic squat: 100×6, 130x6x3
Cambered bar prone row: 40x10x4

Stretching: 30 mins

Good start to the 2nd part of my training cycle for the National champs.

[JonoRadich]

11/06

Upper day 1:

Skipped this session due to my agitated shoulder, ill bench on Friday.

13/06

Lower day 2:

Sumo dead: BARx8x2, 60×8, 100×6, 140×6, 180x6x4
SSB pause squat (2 sec pause): 60×5, 100×4, 140x4x3, 130×4
Stiff legged dead (slow eccentric): 100×7, 130x7x3
Bar row: 40×10, 50x10x4

Abs: Ab roller, 4 sets 12 reps

Stretching: 30 mins

Speed weight in the deadlift.

[JonoRadich]

14/06

Upper day 2:

WG bench press: BARx8, 40×8, 60x8x2, 90×6, 120x6x4
CG bench press: 100x6x4
Seated dumbell press: 20×8, 27×7, 32x7x3
Dumbell lateral raise (full ROM): 10x8x3
WG pull-down: 4 sets 7 reps (each rep paused)

Abs: Hanging knee raises (2 sec pause), 4 sets 10 reps

Stretching: 10 mins

I’ve shortened my training to 4 days a week as ill be lifting heavier each session so will gain advantage from a full weekend of recovery.

[JonoRadich]

17/06

Lower day 1:

Low bar squat: BARx8x2, 60x6x2, 100×6, 140×5, 170×5 ( belt), 205x5x3 ( light wraps)
Conv dead: 140×5, 170×5, 195x5x4 ( belt)
Olympic squat: 110×6, 140×6, 150x6x2
Cambered bar prone row: 40×9, 50x9x4

Stretching: 30 mins

Squats felt good.

[JonoRadich]

18/06

Upper day 1:

WG bench press: BARx8x2, 40×8, 60x6x2, 90×5, 120×5, 140x5x4 ( #2 band)
MG floor press: 110×5, 140x4x2
WG bar row: 40×9, 60x9x4

Abs: Weighted full crunch (2 sec pause), 4 sets 8 reps

Stretching: 15 mins

All reps paused on the bench. My right shoulder is feeling much better than a few weeks ago thanks to some physio and exercises to improve scapula mobility.
The #2 band was wrapped around my upper arms to act like a loose bench shirt.

[JonoRadich]

20/06

Lower day 2:

Sumo dead: BARx8x2, 60x6x2, 100×6, 140×5, 170×5, 195x5x4 ( belt)
SSB pause squat (2 sec pause): 60×5, 100×4, 130×3, 150x3x3 ( belt), 140×3
Stiff legged dead (slow eccentric): 110×6, 140x6x3
WG pull-down: 4 sets 7 reps (each rep paused)

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

Stretching: 30 mins

[JonoRadich]

21/06

Upper day 2:

WG bench press: BARx8x2, 40×8, 60x6x2, 100×5, 130x5x4
WG incline press: 60×8, 80×6, 100x5x4
Standing log press: 25×8, 45×7, 65x6x3
Dumbell side lateral raise (full ROM): 12x8x3
Dumbell rear lateral raise: 15×8, 17x8x3

Abs: Decline oblique crunches (2 sec pause), 4 sets 10 reps

Stretching: 15 mins

Good finish to the week.

[JonoRadich]

24/06

Lower day 1:

Low bar squat: BARx8x2, 60x5x2, 100×5, 140×4, 180×4 ( belt), 222.5x4x2 ( light wraps), 210×4
Conv dead: 140×4, 180×4, 212.5x4x3 ( belt)
Olympic squat: 130×5, 160x5x3 ( belt)
Cambered bar prone row: 50×8, 60x8x4

Stretching: 30 mins

Good session in general.

[JonoRadich]

25/06

Upper day 1:

WG bench press: BARx8x2, 40×8, 60x6x2, 100×5, 130×4, 160×3 ( 50 Fury), 165x3x2
MG floor press: 120×4, 150×3, 155x3x2
WG bar row: 50×8, 70x8x4

Abs: Ab roller, 4 sets 8 reps ( 10k on back)

Stretching: 20 mins

I decided to use a bench shirt a week earlier than planned as this is an area I need more practice in.

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