Road to a 900KG Total

  • This topic is empty.
Viewing 15 posts - 181 through 195 (of 242 total)
  • Author
    Posts
  • #23865
    JonoRadich
    Guest

    27/06

    Lower day 2:

    Sumo dead: BARx8x2, 60x6x2, 100×5, 140×4, 180×4, 212.5x4x4 ( belt)
    SSB pause squat (2 sec pause): 60×5, 100×4, 130×3, 160x3x2 ( belt), 150×3
    Stiff legged dead (slow eccentric): 120×6, 150x6x3
    WG pull-down: 4 sets 7 reps (each rep paused)

    Abs: Weighted hanging knee raises (short pause), 4 sets 8 reps

    Stretching: 30 mins

    Bar speed good in general.

    #23850
    JonoRadich
    Guest

    28/06

    Upper day 2:

    WG bench press: BARx8x2, 40×8, 60x6x2, 90×5, 120×4, 140x4x3, 132.5×4
    WG incline press: 80×6, 110x4x4
    Seated dumbell press: 20×8, 27×7, 35x6x3
    Dumbell side lateral raise: 15x8x3
    Dumbell rear lateral raise: 20x8x3

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

    Stretching: 15 mins

    Right shoulder is feeling good, I’m having to retrain myself to engage the rear delt & shoulder blade to keep my right shoulder in the correct place between reps.

    #23851
    JonoRadich
    Guest

    01/07

    Lower day 1:

    Low bar squat: BARx7x2, 70x5x2, 110×5, 150×4, 190×3 ( belt & light wraps), 240x3x3 ( 48 suit bottoms),
    Conv dead: 150×4, 190×3 ( belt), 230x3x3
    Olympic squat: 140×5, 170x5x2 ( belt)

    Stretching: 30 mins

    Bar speed good in general.

    #23852
    JonoRadich
    Guest

    02/07

    Upper day 1:

    WG bench press: BARx8x2, 40×6, 60x5x2, 100×4, 135×3, 175x3x3 ( 50 Fury)
    MG bench press: 100×5, 120×4, 130×3, 140x3x3
    Cambered bar prone row: 50×8, 70x7x4 (short pause)

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

    Stretching: 20 mins

    Bar speed good on working sets.

    #23853
    JonoRadich
    Guest

    04/07

    Lower day 2:

    Sumo dead: BARx8, 60x6x2, 100×5, 140×4, 185×3 ( belt), 230x3x3
    Pause squat (2 sec pause): 60×4, 100×3, 140×3 ( belt), 170x3x2, 162.5×3
    Stiff legged dead (slow eccentric): 100×5, 130×5, 160x5x3
    Dumbell rear lateral raise: 22x7x4

    Abs: Weighted hanging knee raises (short pause), 4 sets 8 reps

    Stretching: 30 mins

    Looking forward to the next few weeks.

    #23854
    JonoRadich
    Guest

    05/07

    Upper day 2:

    WG bench press: BARx8x2, 40×8, 60x6x2, 100×5, 130×3, 150x3x2, 142.5×3
    Standing log press: 25×8, 45×7, 65×6, 75x5x3
    WG bar row: 60×8, 80x7x4
    WG pull-down: 4 sets 7 reps
    Bar curl (strict): 40x8x4

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

    Stretching: 15 mins

    #23855
    JonoRadich
    Guest

    08/07

    Lower day 1:

    Low bar squat: BARx7x2, 70x5x2, 110×5, 150×4, 190×2 ( belt), 225×2 ( 46 suit bottoms & light wraps), 260x2x3 (straps up & 80% wraps)
    Olympic squat: 140×5, 180x4x2 ( belt)

    Stretching: 30 min

    Working sets were easier than expected.

    #23840
    JonoRadich
    Guest

    09/07

    Upper day 1:

    WG bench press: BARx8x2, 40×6, 60x5x2, 100×4, 135×2, 170×2 ( 52 S-Kat), 185x2x3
    MG bench press: 100×4, 130×3, 150×3, 145×3
    Cambered bar prone row: 60×7, 80x6x4

    Abs: Weighted full crunch (3 sec pause), 4 sets 8 reps

    Stretching: 20 mins

    Weight felt the same as last week.

    #23841
    JonoRadich
    Guest

    11/07

    Lower day 2:

    Sumo dead: BARx8, 60x6x2, 100×5, 140×4, 180×3, 220×2 ( belt), 250×2
    Abs: Hanging leg raises (short pause), 4 sets 8 reps

    Stretching: 30 mins

    Right glute didn’t feel right today so I cut the workout short.

    #23842
    JonoRadich
    Guest

    12/07

    Upper day 2:

    Dips: bwx6x4
    Seated dumbell press: 22×8, 32×7, 42x5x2
    Bar row (strict): 60×8, 90x6x4
    WG pull-down: 4 sets 7 reps
    Bar curl (strict): 40×8, 45x8x3

    Abs: Decline crunches (3 sec pause), 4 sets 9 reps

    Stretching: 15 mins

    Misc accessory work.

    #23843
    JonoRadich
    Guest

    15/07

    Lower day 1:

    Skipped this workout as my right glute still didn’t feel right, better to err on the side of caution.

    16/07

    Upper day 1:

    WG bench press: BARx8x2, 40×6, 60x5x2, 100×4, 135×2, 170×2 ( 52 S-Kat), 195×2 ( belt), 195x1x2
    MG bench press: 100×4, 130×3, 150×3, 155×2
    Cambered bar prone row: 60×7, 90x5x4

    Abs: Weighted full crunch (3 sec pause), 4 sets 8 reps

    Stretching: 20 mins

    Bar speed good. Comp calls on working sets.

    #23844
    JonoRadich
    Guest

    18/07

    Lower day 2:

    Low bar squat: BARx8x2, 60x6x2, 100x4x2, 130x3x2, 150x3x2
    Sumo dead: 60x6x2, 100x4x2, 130x3x2, 150x3x2
    Reverse hyper: 4 sets 8 reps

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

    Stretch: 30 mins

    Right glute felt good, I’ll resume heavy squatting & deadlifting next week.

    #23845
    JonoRadich
    Guest

    19/07

    Upper day 2:

    Dips: bwx6x4
    Standing log press: 25×8, 45×8, 65×6, 80x5x2
    Bar row (strict): 70×8, 100x5x4
    WG pull-down: 4 sets 6-8 reps
    Bar curl (strict): 40×8, 50x7x2

    Abs: Decline crunches (3 sec pause), 4 sets 8-10 reps

    Stretching: 15 mins

    #23846
    JonoRadich
    Guest

    23/07

    Squat: BARx7x2, 70x6x2, 110×5, 150×4 ( belt), 190×3 ( 46 cent bottoms), 230×2 (suit straps up), 270×1 (80% training wraps), 300×1 (comp wraps), 310x1x2

    Stretching: 30 mins

    310 felt good, this is a safe opener.

    #23847
    JonoRadich
    Guest

    24/07

    Bench: BARx7x2, 40×6, 60x5x2, 100×4, 135×2, 175×2 ( 52 S-Kat), 200×1 ( belt), 210x1x2
    Cambered bar prone row: 60×7, 90x5x3

    Stretching: 20 mins

    Comp calls on working sets. 210 will be my opener.

Viewing 15 posts - 181 through 195 (of 242 total)
  • You must be logged in to reply to this topic.
Copy link