Road to a 900KG Total

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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

[JonoRadich]

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.

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