Road to a 900KG Total

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  • #23756
    JonoRadich
    Guest

    28/09

    Tris & Shoulders

    CG dumbell press: 15×9, 22×8, 32×8, 42×5, 60x5x3 superset CG press-up ( #3 band): 3 sets 5 reps
    Seated bar press: 40×8, 60×7, 80x6x3
    WG board press (3 board): 60×5, 110×5, 157.5x3x3
    Band lateral raise: 3 sets 8 reps (pause at top)
    Rear delt dumbell fly: 17×8, 22x8x4

    Abs:
    Full crunch (3 sec pause), 4 sets 8 reps
    superset with
    Hanging knee raise (short pause), 4 sets 8 reps

    Stretching: 10 mins

    PB on the dumbell press. Good workout.

    #23757
    JonoRadich
    Guest

    29/09

    Back & Bis:

    CG pull-up: bwx8x4
    WG bar row (torso parallel with floor): 60×8, 80×7, 90x6x4, 80×7
    Safety bar upper back extension: 40×15, 60x10x4
    Tricep bar prone row: 70×6, 90x5x4 (all paused)
    Ez-bar curl: 27.5×9, 37.5×8, 47.5x8x2, 37.5×8

    Abs: Leg throws, 4 sets 20 reps

    #23758
    JonoRadich
    Guest

    02/10

    Bench:

    WG bench press: BARx8, 40×8, 60x8x2, 90×5, 120×3, 157.5x2x2
    MG floor press: 145x3x3
    CG decline press: 145x4x3

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

    Stretching: 15 mins

    Good workout, bench is feeling strong.

    #23759
    JonoRadich
    Guest

    04/10

    Tris & Shoulders:

    Tricep bar press: BARx8, 40×8, 60×8, 80×6, 100×5, 135x3x2 superset Tricep press-down: 3 sets 5 reps
    Standing bar press: 40×8, 60×7, 80x6x2
    WG board press (3 board): 100×4, 140×3, 170×3
    Dumbell lateral raise: 12×8, 15x8x3
    Lying rear delt dumbell fly: 22x9x4

    Abs: Weighted hanging knee raises (short pause), 5 sets 8 reps

    Stretching: 10 mins

    Lowering the volume as the intensity increases.

    #23760
    JonoRadich
    Guest

    06/10

    Back & Bis:

    WG pull-up: bwx6, (bw 20k)x4x4 (very wide grip)
    T-bar row: 40×9, 60×8, 80x6x2, 60×8
    RG cable row: 4 sets 8 reps
    RG pull-up: 3 sets 6 reps
    Hammer curl: 17×8, 22x6x3, 20×8

    Abs: Decline crunch twists, 4 sets 6 reps (6 twists on each rep)

    Good finish to the week.

    #23761
    JonoRadich
    Guest

    09/10

    Bench (raw assessment):

    WG bench press: BARx8, 40×8, 60x6x2, 100×3, 130×2, 160×1, 170×1, 175×1
    WG board press (3 board): 100×4, 140×3, 185x3x3

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

    Stretching: 15 mins

    Happy with the result, 175 is a raw PB. I’ll put a video up soon.

    #23762
    JonoRadich
    Guest

    11/10

    Deadlift:

    Conv dead: BARx10, 60×10, 90×10, 110x10x4
    Sumo deficit: 60×8, 100x8x4
    Poor mans GHR: 4 sets 4 reps
    Weighted hypers: 3 sets 10 reps (10kg, all reps paused)

    Stretching: 30 mins

    Technique/rehab work. Right quad is feeling great, almost fully recovered from injury.

    #23773
    JonoRadich
    Guest

    12/10

    Shoulders, Tris & Back:

    Incline bar press: BARx8, 40×8, 60×8, 90×6, 120x3x2
    Dips: bwx8, (bw 20k)x5, (bw 40k)x5x3
    CG pull-up: 4 sets 7 reps
    Dumbell row: 42×8, 55x6x4
    WG tricep bar prone row: 60×8, 80x5x4, 60×8

    Abs:
    Hanging knee raises (short pause), 4 sets 8 reps
    superset with
    Decline crunch twists, 4 sets 5 reps (6 twists on each rep)

    Stretching: 10 mins

    Combined fridays & saturdays workouts due to travelling on the weekend, cut out the isolation exercises to keep the session around an hour.

    #23774
    JonoRadich
    Guest

    15/10

    Squat:

    Low bar squat: BARx10x2, 60x10x2, 100x10x4
    Pause squat (3 sec pause): 70x5x4
    One legged squat: 3 sets 8 reps
    Band leg extension: 3 sets 10 reps (all paused)

    Stretching: 30 mins

    Good to be squatting again. Very light workout. Right quad is almost fully recovered.

    #23775
    JonoRadich
    Guest

    16/10

    Bench:

    WG bench press: BARx8, 40×8, 60x8x2, 100×5, 130×3, 160×2 ( 50 fury), 190x1x3
    WG board press (3 board): 205x3x3 (50 fury)

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

    Stretching: 15 mins

    All reps paused with 190, bar speed was good.

    #23776
    JonoRadich
    Guest

    18/10

    Deadlift:

    Conv dead: BARx10, 60×10, 100×10, 130x10x4
    Sumo deficit: 60×8, 90×8, 120x8x4
    Good morning: 60×8, 70x8x4
    Reverse hyper: 3 sets 8 reps ( #3 band)

    Stretching: 30 mins

    Last week of 10’s on the deadlift.

    #23777
    JonoRadich
    Guest

    19/10

    Tris & Shoulders:

    CG decline press: BARx8, 40×8, 60×8, 90×5, 125×5, 160x3x3
    Seated bar press: 40×8, 60×7, 85×4, 105x3x2
    Dumbell lateral raise (forced eccentric): 12×8, 15x8x3
    Rear delt cambered bar prone row: 50×8, 60x8x4 (all paused)

    Abs: Weighted hanging knee raises (short pause), 5 sets 8 reps

    Stretching: 10 mins

    PB on the decline press and shoulder press, got to do something while I can’t squat and deadlift heavy!

    #23763
    JonoRadich
    Guest

    Video of my Raw 175 press on the 9th.

    http://www.youtube.com/watch?v=elMjUlDji8w

    #23764
    JonoRadich
    Guest

    20/10

    Back & Bis:

    WG pull-up: bwx6, (bw 25k)x5x3
    WG bar row: 60×8, 80×8, 100x6x3, 80×8
    Safety bar upper back extension: 50×10, 75x8x3
    RG pull-down: 4 sets 8 reps (up to 50k #4 band)
    Alternating dumbell curl: 15×8, 20×7, 27x5x2, 22×7

    Abs: Decline crunch twists, 4 sets 7 reps (6 twists on each rep)

    Good finish to the week.

    #23767
    JonoRadich
    Guest

    22/10

    Squat:

    Low bar squat: BARx10x2, 60x10x2, 90×10, 120x10x4
    Pause squat (3 sec pause): 80x4x4
    One legged squat: 3 sets 8 reps
    Bar lunge: 40x16x3

    Stretching: 30 mins

    Last session of 10’s.

Viewing 15 posts - 46 through 60 (of 242 total)
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