Road to a 900KG Total

[JonoRadich]

26/07

Sumo dead: BARx8, 60x6x2, 100×5, 140×4, 180×2 ( belt), 220×1 ( 46 velocity), 260×1, 290×1, 295×1
Bar row (strict): 70×8, 100x5x3

Stretching: 30 mins

Comp calls on working sets. I finished with a lot left in the tank on this lift, this will pay off on the day.
The heavy work is done now, a couple de-load sessions left then resting until the day.

[JonoRadich]

National Champs 2013

Age: 26
Weight: 117.35 kg

Squat:
1st: 315, 3 reds – Centre ref dropped her arm first then gave a delayed voice command, good lesson to always wait for the voice command. The weight felt easy.
2nd: 330, 2 whites & 1 red for depth – Also felt easy.
3rd: 345 (12.5 PB), 3 whites – Sunk this one a bit deeper, good drive through to lockout.

Bench:
1st: 210, 3 whites – Good speed.
2nd: 217.5, 3 reds – Stalled a couple inches from lockout on my left side, I fired the bar straight up so it was too far in front.
3rd: 217.5 (2.5 PB), 3 whites – Better technique, steady through to lockout.

Deadlift:
1st: 295, 3 whites – Good speed.
2nd: 310, 3 reds – Bar slipped out of my right hand just as I locked out, this has never happened to me before. The bar had a more polished finish than the bar I train with, something I need to prepare for.
3rd: 310, 3 whites – Gripped the hell out of the bar.

Total: 872.5k – 22.5k PB, 1st in the 120k class & finally cracked 500 wilks (504).

A few things to improve but generally I’m happy with the result for the first time in a long time.
Thanks to Powerhouse Gym for running an excellent competition, awesome atmosphere.
A big thanks to team Getstrength for the priceless help on the day, allowing me to focus on lifting.

I’ll take a week off training then back into it to prepare for the Commonwealth & Oceania Champs at the end of the year.

[JonoRadich]

Back into training.

I spent the last couple weeks getting ready to start the next training cycle.

26/09

Lower day 1:

Squat: BARx8x2, 60x6x2, 100×6, 140×6, 180x5x2 ( belt), 172.5×5
Conv deadlift: 100×6, 140×5, 180x5x2 ( belt), 172.5x5x2
SSB squat: 60×8, 100×6, 120x6x3

Abs: Ab roller, 4 sets 8-10 reps

Stretching: 30 mins

[JonoRadich]

27/08

Upper day 1:

Bench press: BARx8x2, 40×8, 60x6x2, 100×5, 130x5x4 ( #2band assistance)
CG bench press: 100x6x4
WG bar row (strict): 60×8, 80x6x4

Abs: Weighted full body crunch (short pause), 4 sets 8 reps

Stretching: 15 mins

[JonoRadich]

29/08

Lower day 2:

Sumo dead: BARx8, 60x6x2, 100×6, 140×5, 180x5x4 ( belt)
Pause squat (2 sec): 60×5, 100×4, 140x4x4 ( belt)
Stiff legged dead: 100×6, 140x6x3
Prone row: 60×8, 70x7x4

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

Stretching: 30 mins

[JonoRadich]

30/08

Upper day 2:

Bench press: BARx8x2, 40×8, 60x6x2, 90×5, 120x5x4
Incline dumbell press: 32×7, 42x6x4
Standing log press: BARx8, 45×8, 65x6x4
WG pull-down (behind neck): 5 sets 7 reps
Bar curl: 40×8, 45x8x3

Stretching: 15 mins

Good first week.

[JonoRadich]

02/09

Lower day 1:

Squat: BARx7x2, 60x6x2, 100×5, 145×5, 190x4x2 ( belt), 180×4
Conv deadlift: 110×5, 140×4, 190x4x3 ( belt)
SSB squat: 100×6, 130x6x3 ( belt)

Abs: Ab roller, 5 sets 8 reps (3 sets with 10k plate)

Stretching: 30 mins

[JonoRadich]

03/09

Upper day 1:

Bench press: BARx8x2, 40×8, 60x6x2, 100×5, 140x4x3 ( #2band assistance)
CG bench press: 110×6, 115x5x4
WG bar row (strict): 60×8, 87.5x6x4
Prone row: 60×8, 80x6x4

Abs: Hanging oblique raise (short pause), 4 sets 10 reps

Stretching: 20 mins

All reps paused on the bench.

[JonoRadich]

05/09

Lower day 2:

Sumo dead: BARx8, 60x6x2, 100×5, 145×5, 190x4x4 ( belt)
Pause squat (2 sec): 60×5, 100×4, 150x3x4 ( belt)
Stiff legged dead: 100×6, 150x6x3

Abs: Weighted full body crunch (short pause), 4 sets 8 reps

Stretching: 30 mins

[JonoRadich]

06/09

Upper day 2:

Bench press: BARx8x2, 40×8, 60x6x2, 100×5, 130x4x3
Incline dumbell press: 32×7, 47x6x4
Seated bar press: 40×8, 60×6, 75x6x3
Dumbell lateral raise: 12x8x3
WG pull-down (behind neck): 5 sets 6-8 reps
Ez-bar curl: 37.5×8, 47.5x8x3

Stretching: 15 mins

Good finish to the week.

[JonoRadich]

09/09

Lower day 1:

Squat: BARx7x2, 60x6x2, 100×5, 140×5, 170×4 ( belt), 202.5x4x3 ( light wraps)
Conv deadlift: 160×4, 202.5x4x3 ( belt)
SSB squat: 110×6, 150x5x2 ( belt), 140×5

Abs: Ab roller, 5 sets 8 reps (3 sets with 15k plate)

Stretching: 30 mins

Squats felt good, maybe even faster than last week.

[JonoRadich]

10/09

Upper day 1:

Bench press: BARx8x2, 40×8, 60x6x2, 90×5, 120×4, 150x4x3 ( #2band assistance)
CG bench press: 130x5x3
WG bar row (strict): 60×8, 95x5x4
Prone row: 60×8, 87.5x5x3, 80×5

Abs: Hanging leg raise (short pause), 4 sets 10 reps

Stretching: 20 mins

[JonoRadich]

12/09

Lower day 2:

Sumo dead: BARx8, 60x6x2, 100×5, 140×5, 170×4 ( belt), 202.5x4x4
Pause squat (2 sec): 60×4, 100×3, 140×3 ( belt), 162.5x3x3
Stiff legged dead: 120×5, 160x5x3

Abs: Decline crunch (short pause), 4 sets 12-14 reps

Stretching: 35 mins

[JonoRadich]

13/09

Upper day 2:

Bench press: BARx8x2, 40×8, 60x6x2, 100×5, 140x4x3
Incline dumbell press: 35×6, 55x5x2, 47×5
Standing bar press: 50×6, 70x6x3
Dumbell lateral raise: 15x8x3
WG pull-down (behind neck): 5 sets 6-8 reps
Dumbell curl: 17×8, 22x8x3, 20×8

Stretching: 15 mins

Bench felt quite good.

[JonoRadich]

16/09

Lower day 1:

Squat: BARx6x2, 60x5x2, 100×5, 140×4, 180×3 ( belt), 215x3x3 ( 80% wraps)
Conv deadlift: 140×3, 180×3 ( belt), 215x3x3

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

Stretching: 30 mins

Bar speed good all round.

[Author]

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