Road to a 900KG Total

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  • #23742
    JonoRadich
    Guest

    30/08

    Deadlift:

    Sumo dead: BARx8, 60x8x2, 100×8, 140×7, 160x6x3
    Wide stance box squat: 60×5, 100×4, 130×4, 160x4x3
    Cable pull through: 4 sets 8 reps (up to 45k)
    Weighted hyper: 3 sets 8 reps (paused, 10k)
    Dumbell trap raise: 42x10x3 (paused)

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

    Stretching: 30 mins

    First week with sumo off the floor, bit of a shock to the body but form was good.

    #23741
    JonoRadich
    Guest

    31/08

    Tris, Shoulders & Back:

    CG dumbell press: 15×10, 22×8, 32×8, 42x6x4 superset CG press-up ( #3 band): 4 sets 5 reps
    Seated bar press: 40×8, 65x8x3
    Seated dumbell lateral raise: 3 sets 8 reps (pause at top)
    CG pull-up: bwx7x4
    Dumbell row: 42x7x4
    WG high bar row: 50x8x4 (paused)
    Hammer curl: 17×7, 20x7x3

    Abs: Weighted decline crunches, 4 sets 8 reps

    Stretching: 5 mins

    Done in just over an hour.

    #23743
    JonoRadich
    Guest

    03/09

    Squat:

    Low bar squat: BARx8x2, 60x7x2, 100×7, 140×6, 175x6x3
    Pause squat (3 sec pause): 110x4x4
    Front squat: 70×8, 110x5x3
    Hip thrust: 60×8, 100x7x3

    Abs: Weighted crunches (3 sec pause), 5 sets 8 reps

    Stretching: 30 mins

    Good squat session, probably start using a belt next week.

    #23744
    JonoRadich
    Guest

    04/09

    Bench:

    WG bench press: BARx8, 40×8, 60x8x2, 90×6, 115x6x3
    MG floor press ( #2 band): 107.5x4x4
    Dips: bwx7, (bw 10k)x5x3
    MG incline bar press: 60×8, 80x8x3

    Abs: Ab roller, 5 sets 8-10 reps ( band resistance)

    Stretching: 25 mins

    All reps paused on the bench. Good workout.

    #23745
    JonoRadich
    Guest

    06/09

    Deadlift:

    Sumo dead: BARx8, 60x8x2, 100×8, 140×6, 175x6x3
    Reverse band sumo dead: 185×4, 205x4x3 (~30k deload)
    Good morning: 60×8, 80x7x3
    Reverse hyper: 3 sets 8 reps ( #3 band)

    Stretching: 30 mins

    Good pace. Bar speed good on top sets.

    #23746
    JonoRadich
    Guest

    07/09

    Tris & Shoulders:

    Tricep bar press (warmup): BARx8, 40×8, 60×8
    Tricep press-down: 4 sets 6 reps (up to 100k) superset Tricep bar press: 95x5x4
    Seated dumbell press: 20×9, 27×8, 35x7x3
    Dumbell lateral raise (forced eccentric): 12×9, 15x8x3
    Lying rear delt dumbell fly: 15×8, 17x8x3 (paused)
    Dumbell trap raise: 42×10, 52x12x3 (paused)

    Abs:
    Lying leg raise (slow eccentric), 4 sets 8 reps
    superset with (non stop)
    Decline crunches (short pause), 4 sets 8 reps

    Stretching: 5 mins

    Back to training back separately on Saturday. Fast workout.

    #23747
    JonoRadich
    Guest

    08/09

    Back & Bis:

    WG pull-up: bwx6, (bw 10k)x5x4
    WG bar row (torso parallel with floor): 60×8, 80x7x5
    CG cable row: 4 sets 6 reps superset Rear delt contraction (short pause): 4 sets 6 reps
    RG pull-up: bwx5x4
    Ez-bar curl: 37.5×8, 47.5×6, 57.5x6x2

    Stretching: 5 mins

    Fast workout. Good finish to the week.

    #23748
    JonoRadich
    Guest

    10/09

    Squat:

    Low bar squat: BARx8x2, 60x6x2, 100×6, 130×5, 160×5, 190x5x3 ( belt)
    Safety bar low box squat: 120x3x3 ( 30k chains)

    Felt a twinge in my right quad on the box squats so left it that.

    #23749
    JonoRadich
    Guest

    12/09

    Bench:

    WG bench press: BARx8, 40×8, 60x8x2, 90×6, 125x5x3
    MG pin press: 100×4, 115x4x3 ( #2 band)

    Stretching: 10 mins

    All reps paused on the bench, weight felt the same as last week. Short workout due to physio appointment to access quad.

    #23750
    JonoRadich
    Guest

    14/09

    Tris & Shoulders:

    CG dumbell press: 15×9, 22×8, 32×8, 50x5x3 superset CG press-up ( #3 band): 3 sets 5 reps
    Seated bar press: 40×8, 70x7x3
    Band lateral raise: 3 sets 8 reps (pause at top)
    Lying rear delt dumbell fly: 22x6x4

    Abs: Weighted crunches (3 sec pause), 5 sets 8 reps

    Stretching: 5 mins

    #23751
    JonoRadich
    Guest

    15/09

    Back & Bis:

    CG pull-up: bwx7x5
    Tricep bar prone row: 40×8, 60×8, 80x6x5, 60×8 (all paused)
    Safety bar upper back extension: 40×8, 50x8x3 ( #1 band)
    Dumbell curl: 17×8, 22×6, 27×6, 27×5 superset 22×3, 22×6

    Abs:
    Decline crunches (short pause), 3 sets 8 reps
    superset with
    Lying leg raise (slow eccentric), 3 sets 8 reps

    Short fast workout, kept away from any exercises that would apply pressure to my strained quad.

    #23752
    JonoRadich
    Guest

    18/09

    Bench:

    WG bench press: BARx8, 40×8, 60x8x2, 100×5, 135x4x3
    MG floor press ( #3 band): 125x3x3
    CG decline press: 100×6, 125x5x3
    WG incline bar press: 80×8, 100x6x3

    Abs: Ab roller, 4 sets 10 reps

    Stretching: 15 mins

    All reps paused on the bench. Bar speed good on top sets.

    #23753
    JonoRadich
    Guest

    21/09

    Tris & Shoulders:

    Tricep bar press (warmup): BARx8, 40×8, 60×8, 90×6
    Tricep press-down: 3 sets 5 reps (up to 100k) superset Tricep bar press: 110x5x3
    Seated dumbell press: 22×8, 32×8, 42x6x3
    Dumbell lateral raise (paused at top): 12x8x3
    Lying rear delt dumbell fly: 15×8, 20x8x3 (short pause)

    Abs:
    Hanging leg raises (short pause), 4 sets 8 reps
    superset with
    Decline crunches (2 sec pause), 3 sets 8 reps

    Stretching: 5 mins

    Tricep strength is progressing well.

    #23754
    JonoRadich
    Guest

    22/09

    Back & Bis:

    WG pull-up: bwx6, (bw 15k)x5x4
    Dumbell row: 42×7, 55x6x4
    Cambered bar prone row: 50×8, 60x6x4 ( band resistance)
    WG cable row: 4 sets 8 reps
    Bar row: 30×8, 40×8, 50×6, 60x6x2

    Abs: Lying leg raises ( #1 band), 4 sets 8 reps

    #23755
    JonoRadich
    Guest

    25/09

    Bench:

    WG bench press: BARx8, 40×8, 60x8x2, 90×5, 120×3, 145x3x3
    MG pin press: 135x3x3 ( #3 band)
    Dips: bwx7, (bw 20k)x5x3
    Incline dumbell press: 32×8, 50x6x3

    Abs: Ab roller, 5 sets 9 reps ( band resistance)

    Stretching: 15 mins

    All reps paused on the bench. Easiest 140 bench I’ve done.

Viewing 15 posts - 31 through 45 (of 242 total)
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