Road to a 900KG Total

[JonoRadich]

17/09

Upper day 1:

Reverse band bench: BARx6x2, 60x5x2 ( bands), 100×4, 140×3, 165x3x3
MG decline bench: 60×6, 100×5, 130×4, 140x3x2
WG bar row (strict): 70×7, 102.5x5x3
Prone row: 60×6, 90x5x3

Abs: Hanging leg raise (2 sec pause), 4 sets 8-10 reps

Stretching: 20 mins

Reverse band bench had approx 30kg de-load (assistance) at the bottom and 0kg at lockout.
All reps paused on the bench.

[JonoRadich]

19/09

Lower day 2:

Sumo dead: BARx6, 60x5x2, 100×5, 140×4, 180×3 ( belt), 215x3x4
Pause squat (short pause): 60×4, 100×3, 140×3 ( belt), 175.5x3x3
Reverse hyper ( 20kg): 4 sets 8 reps

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

Stretching: 35 mins

[JonoRadich]

20/09

Upper day 2:

Bench press: BARx6x2, 40×6, 60x5x2, 90×4, 120×3, 150x3x2, 142.5×3
Seated bar press: 40×8, 60×6, 85x5x2, 80×5
Dumbell lateral raise: 15x8x3
WG pull-down (behind neck): 5 sets 6-8 reps
Bar curl: 40×8, 50x7x3

Stretching: 15 mins

All reps paused on the bench.

[JonoRadich]

23/09

Lower day 1:

Squat: BARx6x2, 60x5x2, 100×5, 140×4, 185×3 ( belt), 230×3 ( 90% wraps), 235×3, 235×2
Conv deadlift: 160×3, 200×3 ( belt), 230x3x3

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

Stretching: 30 mins

Squats felt good, deadlifts were easier than expected.

[JonoRadich]

24/09

Upper day 1:

Reverse band bench: BARx6x2, 60x5x2 ( bands), 100×4, 140×3, 180x2x3
MG decline bench: 100×5, 130×4, 152.5x3x3
WG bar row (strict): 80×6, 110x5x3, 90×7

Abs: Hanging leg raise (2 sec pause), 4 sets 10 reps

Stretching: 25 mins

All reps paused on the bench. Bar speed good all round.

[JonoRadich]

26/09

Lower day 2:

Sumo dead: BARx6, 60x5x2, 100×5, 140×4, 185×3 ( belt), 230x3x3
Pause squat (short pause): 60×4, 100×3, 145×3( belt), 182.5.5x3x2, 172.5×3
Reverse hyper ( 25kg): 3 sets 8 reps

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

Stretching: 35 mins

Deadlifts felt good.

[JonoRadich]

27/09

Upper day 2:

CG bench press: BARx8x2, 40×6, 60x5x2, 90×4, 120x3x3
Standing log press: 25×8, 45×6, 65×6, 75x5x3
Prone row: 60×8, 80x6x4
Dumbell curl: 17×8, 22×8, 27x6x2, 22×8

Stretching: 10mins

Short session due to skills assessment next week.

[JonoRadich]

30/09

Skills assessment week

Squat Deadlift:

Squat: BARx6x2, 60x5x2, 100×4, 140×3, 180×2 ( belt), 220×1 ( light wraps), 250×1 ( 80% wraps), 265×1 ( 90% wraps), 275×1
Conv dead: 140×3, 180×2, 220×1 ( belt), 255×1, 275×1

Stretching: 30 mins

I didn’t feel fully recovered going into this session, I managed a small PB of 5K in the squat.
I’ve decided to rest for the remainder of the week before the next mesocycle, sometimes less is more with Powerlifting.
Eight weeks until the Commonwealth/Oceania champs!

[JonoRadich]

07/10

Lower day 1:

Squat: BARx8x2, 60x6x2, 100×6, 130×6, 160×6 ( belt), 190×5, 190×6, 180×6
Conv deadlift: 110×6, 150×6, 190x6x3 ( belt)
Olympic squat: 100×6, 130x6x3

Stretching: 30 mins

Fairly good session. Going from singles to 6 rep sets is always going to be a challenge.

[JonoRadich]

08/10

Upper day 1:

Bench press: BARx8x2, 40×8, 60x6x2, 100×6, 130×4 ( Getstrength sling), 140×4, 150x4x3
WG incline press: 60×8, 90x6x4
WG bar row (strict): 60×8, 70×6, 80x6x4 (all reps paused)
Rear delt dumbell fly: 17×8, 22x8x3 (all reps paused)

Abs: Ab roller, 4 sets 10 reps

Stretching: 25 mins

[JonoRadich]

10/10

Lower day 2:

Sumo dead: BARx8, 60×6, 100×6, 130×6, 160×6, 190x6x4 ( belt)
Box squat: 60×5, 100×4, 130x4x3
Good morning: 60×6, 80x6x3

Abs: Weighted hanging knee raise (short pause), 4 sets 9 reps

Stretching: 35 mins

[JonoRadich]

11/10

Upper day 2:

CG bench press: BARx8x2, 40×6, 60x6x2, 100×6, 110x6x3
Standing bar press: BARx8, 40×6, 60x6x3
WG pull down (behind neck): 5 sets 6-8 reps up to 50k 3 #2 bands.
Dumbell curl: 17x8x4

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

Stretching: 10 mins

Short fast workout. 1 week down, 7 to go.

[JonoRadich]

14/10

Lower day 1:

Squat: BARx8x2, 60x6x2, 100×6, 140×5, 170×5 ( belt), 205x5x3 ( light wraps)
Conv deadlift: 140×5, 175×5, 205x5x2 ( belt), 195×5
Olympic squat: 100×5, 140x5x3

Stretching: 30 mins

Squats felt better than last week.

[JonoRadich]

15/10

Upper day 1:

Bench press: BARx8x2, 40×8, 60x6x2, 100×5, 135×3, 162.5x3x4 ( 50 fury)
WG incline press: 60×8, 100x5x4
WG bar row (strict): 60×8, 90x6x4
Rear delt dumbell fly: 22x8x3 (all reps paused)

Abs: Ab roller, 4 sets 10 reps

Stretching: 25 mins

Started using a bench shirt a couple weeks earlier than I usually would to get more practice.
Working sets were too light to get a touch on the chest, each rep was paused about an inch of the chest.

[JonoRadich]

17/10

Lower day 2:

Sumo dead: BARx8, 60×6, 100×5, 140×5, 175×5, 205x5x3 ( belt)
Box squat: 60×5, 100×3, 140x3x3
Good morning: 60×6, 90x6x3

Abs: Rocky crunch (slow eccentric), 4 sets 8 reps

Stretching: 30 mins

[Author]

Posts