Road to a 900KG Total

[JonoRadich]

18/10

Upper day 2:

CG bench press: BARx8x2, 40×6, 60x6x2, 90×6, 120x5x4
Seated dumbell press: 22×6, 32x7x3
WG pull down (behind neck): 5 sets 6-8 reps up to 60k 3 #2 bands.
Bar curl: 40×8, 45x8x3

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

Stretching: 10 mins

[JonoRadich]

21/10

Lower day 1:

Squat: BARx8x2, 60x6x2, 100×5, 140×5, 180×4 ( belt & light wraps), 222.5x4x3 ( 80% wraps)
Conv deadlift: 140×4, 180×4 ( belt), 220x4x2, 205×4
Olympic squat: 110×5, 155x5x3

Stretching: 30 mins

Good session. Bar speed good all round.

[JonoRadich]

22/10

Upper day 1:

Bench press: BARx8x2, 40×8, 60x6x2, 100×5, 135×3, 170x3x4 ( 50 fury)
WG incline press: 80×6, 110x4x3
WG bar row (strict): 70×8, 100x5x3
High dumbell row: 27x7x3

Abs: Ab roller, 4 sets 11 reps

Stretching: 25 mins

All reps paused on the bench.

[JonoRadich]

24/10

Lower day 2:

Sumo dead: BARx8, 60×6, 100×5, 140×4, 180×4 ( belt), 220x4x3
Box squat: 60×5, 100×3, 130×3, 155x3x3 ( belt)
Good morning: 70×6, 100x6x3

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

Stretching: 35 mins

[JonoRadich]

25/10

Upper day 2:

CG bench press: BARx8x2, 40×6, 60x6x2, 100×5, 130x4x4
Standing log press: 45×8, 65×6, 70x6x3
WG pull down (behind neck): 5 sets 6-8 reps up to 60k 4 #2 bands.
Dumbell curl: 20×8, 27x6x3, 22×6

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

Stretching: 10 mins

5 weeks to go.

[JonoRadich]

28/10

Lower day 1:

Squat: BARx6x2, 60x5x2, 100×5, 140×4, 180×3 ( belt), 210×3 ( 48 briefs), 240×3 ( 80% wraps), 245x3x2
Romanian deadlift (slow eccentic): 100×6, 130×5, 170x5x3
Olympic squat: 125×5, 167.5x5x2 ( belt)

Stretching: 30 mins

Squats felt good, I used size 48 Titan briefs for this session as a middle ground between wraps and wraps squat suit.

[JonoRadich]

29/10

Upper day 1:

Bench press: BARx6x2, 40×6, 60x5x2, 100×4, 135×2, 177.5x2x4 ( 50 fury)
WG incline press: 80×6, 120x4x3
WG bar row: 80×8, 110x5x2, 100×5
High dumbell row: 32x6x3

Abs: Ab roller, 4 sets 12 reps

Stretching: 25 mins

All reps paused on the bench.

[JonoRadich]

31/10

Lower day 2:

Sumo dead: BARx8, 60×6, 100×5, 140×4, 180×3 ( belt), 210×3, 240x3x3 ( 46 velocity bottoms)
Pause squat: 60×5, 100×4, 140×3, 160×3 ( belt), 170x3x2
Reverse hyper (40kg): 4 sets 8 reps

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

Stretching: 35 mins

Bar speed good all round.

[JonoRadich]

01/11

Upper day 2:

CG bench press: BARx6x2, 40×6, 60x5x2, 100×5, 140x3x3
Seated dumbell press: 22×8, 35x6x3
WG pull down (behind neck): 5 sets 6-8 reps up to 60k 4 #2 bands.
Bar curl: 40×8, 45×8, 50×6, 60x6x2

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

Stretching: 10 mins

Good finish to the week.

[JonoRadich]

03/11

Day 1:

Squat: BARx6x2, 60x5x2, 100×5, 140×4, 180×3 ( belt), 220×2 ( 46 cent bottoms), 265x2x3 (straps up & 80% wraps)
Bench press: BARx6, 40×6, 60x5x2, 100×4, 135×2, 170×2 ( 52 S-Kat), 187.5x2x3

Stretching: 25 mins

I’ve changed my training days a bit for various reasons.
Bar speed good all round, I benched to a 1 inch board as the weight was a bit too light to get a touch on the chest with the shirt.

[JonoRadich]

05/11

Day 2:

Olympic squat: BARx6x2, 60x5x2, 100×5, 140×4, 180x3x3 ( belt)
MG decline bench: BARx6, 40×6, 60x5x2, 100×4, 130×3, 150x3x3
Romanian dead: 100×5, 140×4, 185x4x3 ( belt)
Cambered bar prone row: 60×8, 80x6x4
Ab roller: 4 sets 13 reps

Stretching: 25 mins

This session was all accessory work. Lighter weights faster pace.

[JonoRadich]

07/11

Day 3:

Sumo dead: BARx6, 60×6, 100×5, 140×4, 180×3 ( belt), 220×2, 260×2 ( 46 velocity bottoms), 260x2x2 (straps up)
Pause squat: 60×5, 100×4, 140×3, 180x3x3 ( belt)
Reverse hyper (40kg): 4 sets 8 reps
Hanging leg raise: 4 sets 9 reps

Stretching: 25 mins

[JonoRadich]

08/11

Day 4:

Dips: 4 sets 6 reps
Standing log press: 45×8, 65×6, 85x5x3
WG pull down (behind neck): 5 sets 6 reps up to 70k 4 #2 bands
Hammer curl (short pause): up to 20x8x4
Decline oblique crunch (2 sec pause): 4 sets 10 reps

Stretching: 5 mins

Only 3 weeks until the comp.

[JonoRadich]

Summary of last weeks training:

10/11

Squat & Bench:

Squat: BARx6x2, 70x5x2, 120×4, 170×3 ( belt), 210×2 ( 46 cent bottoms), 250×2 (straps up & 80% wraps), 285x2x2 (90% wraps)
Bench press: BARx6, 40×6, 60x5x2, 100×4, 135×2, 170×2 ( 52 S-Kat), 197.5x2x2

Stretching: 25 mins

12/1

Accessory work:

Olympic squat: up to 195x3x2 ( belt)
MG bench: up to 140x3x3
Romanian dead: up to 200x3x3 ( belt)
Cambered bar prone row: 60×8, 90x5x3
Ab roller: 4 sets 14 reps

Stretching: 25 mins

14/11

Deadlift & Acessory:

Sumo dead: BARx6, 60×6, 100×5, 140×4, 180×3, 220×2 ( belt), 250×2 ( 46 velocity bottoms), 280x2x2 (straps up)
Pause squat: 60×5, 100×4, 140×3, 190x2x2 ( belt)
Seated cable row: 60×6, 80x6x3
Dumbell curl: 20x8x4
Hanging leg raise (short pause): 4 sets 10 reps

Stretching: 20 mins

[JonoRadich]

Training summary for 17th – 21st November:

Squat: BARx6x2, 70x5x2, 120×4, 170×3 ( belt), 220×2 ( 46 cent bottoms), 265×1 (straps up & 80% wraps), 305x1x2 (90% wraps)
Bench press: BARx6, 40×6, 60x5x2, 100×4, 140×1, 180×1 ( 52 S-Kat), 207.5x1x2
Sumo dead: BARx6, 60×6, 100×5, 140×4, 180×3, 220×2 ( belt), 260×1 ( 46 velocity bottoms), 300x1x2 (straps up)

Training summary for 25th – 28th November.

Squat: BARx6x2, 70x5x2, 120×4, 170×2 ( belt), 220×2 ( 46 cent bottoms), 260×1 (straps up & 80% wraps), 290×1 (90% wraps), 320x1x2 (comp wraps)
Bench press: BARx6, 40×6, 60x5x2, 100×4, 140×1, 180×1 ( 52 S-Kat), 210x1x2

Heavy work is done, de-load now until comp.

[Author]

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