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You are here: Home / Topics / Road to a 900KG Total

Road to a 900KG Total

Home › Forums › Strength and Conditioning Training Logs › Powerlifting Training Logs › Road to a 900KG Total

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Viewing 15 posts - 166 through 180 (of 242 total)
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  • Author
    Posts
  • June 2, 2013 at 10:31 am #23907
    JonoRadich
    Guest

    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

    June 8, 2013 at 9:52 pm #23908
    JonoRadich
    Guest

    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

    June 8, 2013 at 10:01 pm #23909
    JonoRadich
    Guest

    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.

    June 8, 2013 at 10:11 pm #23910
    JonoRadich
    Guest

    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.

    June 9, 2013 at 8:29 pm #23911
    JonoRadich
    Guest

    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.

    June 9, 2013 at 8:37 pm #23912
    JonoRadich
    Guest

    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.

    June 16, 2013 at 8:56 am #23856
    JonoRadich
    Guest

    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.

    June 16, 2013 at 9:02 am #23857
    JonoRadich
    Guest

    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.

    June 16, 2013 at 9:09 am #23858
    JonoRadich
    Guest

    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.

    June 20, 2013 at 3:16 am #23859
    JonoRadich
    Guest

    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.

    June 23, 2013 at 9:30 am #23860
    JonoRadich
    Guest

    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.

    June 24, 2013 at 11:43 pm #23861
    JonoRadich
    Guest

    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

    June 26, 2013 at 6:37 am #23862
    JonoRadich
    Guest

    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.

    June 26, 2013 at 7:39 pm #23863
    JonoRadich
    Guest

    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.

    June 28, 2013 at 11:42 pm #23864
    JonoRadich
    Guest

    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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