Road to a 900KG Total

[JonoRadich]

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.

[JonoRadich]

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

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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!

[JonoRadich]

Video of my Raw 175 press on the 9th.

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

[JonoRadich]

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.

[JonoRadich]

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.

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