Road to a 900KG Total

  • This topic is empty.
Viewing 15 posts - 196 through 210 (of 242 total)
  • Author
    Posts
  • #23848
    JonoRadich
    Guest

    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.

    #23849
    JonoRadich
    Guest

    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.

    #23837
    JonoRadich
    Guest

    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

    #23838
    JonoRadich
    Guest

    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

    #23839
    JonoRadich
    Guest

    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

    #23835
    JonoRadich
    Guest

    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.

    #23836
    JonoRadich
    Guest

    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

    #23913
    JonoRadich
    Guest

    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.

    #23914
    JonoRadich
    Guest

    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

    #23915
    JonoRadich
    Guest

    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.

    #23916
    JonoRadich
    Guest

    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.

    #23917
    JonoRadich
    Guest

    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

    #23918
    JonoRadich
    Guest

    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

    #23919
    JonoRadich
    Guest

    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.

    #23920
    JonoRadich
    Guest

    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.

Viewing 15 posts - 196 through 210 (of 242 total)
  • You must be logged in to reply to this topic.
Copy link