Road to a 900KG Total

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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

[JonoRadich]

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.

[JonoRadich]

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.

[Author]

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