Road to a 900KG Total

[JonoRadich]

23/10

Bench:

WG bench press: BARx8, 40×8, 60x8x2, 100×5, 140×2, 180×2 ( 52 S-Kat), 202.5x1x3
WG board press (3 board): 217.5x2x3 (52 S-Kat)

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

Stretching: 15 mins

Comp calls on all sets with 202.5. Bar touched 15-20mm too low on my chest, more weight next week will sort that out.

[JonoRadich]

25/10

Deadlift:

Conv dead: BARx8, 40×8, 60x8x2, 100×8, 130×8, 150x8x3
Sumo dead: 100×8, 140x8x3
Poor mans GHR: 4 sets 5 reps
Weighted hypers: 3 sets 8 reps (15kg, all reps paused)

Stretching: 30 mins

Good workout. About 9 tons lifted.

[JonoRadich]

26/10

Tris & Shoulders:

Dips: bwx8x2, (bw 25k)x5, (bw 50k)x5x3, bwx20
Standing bar press: 40×8, 60×8, 80x5x3
Band lateral raise: 3 sets 8 reps
Lying rear delt dumbell fly: 20x8x4 (short pause)

Abs:
Cable pulldown, 4 sets 10-14 reps
superset with
Hanging knee raise (2 sec pause), 4 sets 8-10 reps

Stretching: 10 mins

[JonoRadich]

27/10

Back & Bis:

CG pull-up: bwx8x4
One arm T-bar row (10kg plates): 20×8, 30×8, 40x6x2, 40x5x2, 30×8
WG cable row: 4 sets 8 reps
Bar curl: 30×8, 40×8, 50×6, 60×6, 50×6

Abs: Decline crunch twists, 4 sets 8 reps (6 twists on each rep)

Stretching: 5 mins

Used 10kg plates on the T-bar rows for greater ROM. Lowering the volume as I near the end of this bench press development cycle.

[JonoRadich]

29/10

Squat:

Low bar squat: BARx8x2, 60x8x2, 100×8, 140x8x4
Pause squat (3 sec pause): 90x4x4
One legged squat ( 10kg): 3 sets 8 reps
Olympic squat: 90x6x3

Stretching: 30 mins

[JonoRadich]

30/10

Bench:

WG bench press: BARx8, 40×8, 60x8x2, 100×5, 140×2, 180×2 ( 52 S-Kat), 200×1, 215×1, 220×1

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

Stretching: 15 mins

Comp calls on 215 & 220. 220 is a 7.5K PB, happy with this result. Video to come soon.

[JonoRadich]

01/11

Deadlift:

Conv dead: BARx8, 40×8, 60x8x2, 100×8, 140×6, 170x6x3
Sumo dead: 140×6, 160x6x3
GHR: 4 sets 4 reps

Stretching: 30 mins

Conv feeling a bit rusty, sumo feeling very efficient.

[JonoRadich]

02/11

Shoulders, Tris & Back:

Dumbell press: 15×10, 20×8, 27×8, 35×6, 50x5x2
Tricep bar press: 40×8, 60×8, 90×6, 120×5, 140x3x2
WG pull-up: 4 sets 6 reps (very wide grip)
Dumbell row: 42×7, 55×6, 60x5x3
WG cambered bar row: 60×8, 80x6x3, 60×8
Ez-bar curl: 37.5×8, 47.5x8x3

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

Stretching: 10 mins

Good finish to the week.

[JonoRadich]

05/11

I’ve decided to change my template structure as its been the same for some time now.
The new structure is more of a frequency approach vs a fatigue approach (e.g. squatting more than once a week vs one high volume squat session).
Its never good to stick with one system for too long as the body’s level of adaption will eventually slow & gains will be harder to come by.
I will also be including some principles from RTS such as RPE’s & fatigue percents.

Lower day 1:

Low bar squat: BARx8x2, 60x8x2, 100×6, 130×6, 160x6x3
Conv dead: 100×6, 140×5, 180x5x3
Cambered bar squat: 60×8, 100x8x3

Stretching: 30 mins

Good workout, conv deads felt better than they did last week.

[JonoRadich]

06/11

Upper day 1:

WG bench press: BARx8, 40×8, 60x8x2, 100×5, 130×3, 150x2x3, 140×5
WG incline press: 60×8, 80×6, 100×4, 120x3x2
Seated bar press: 40×8, 60×6, 80x4x2

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

Stretching: 15 mins

All reps paused with 150 on the bench.

[JonoRadich]

08/11

Lower day 2:

Sumo dead: BARx8, 60x6x2, 100×6, 140×6, 180x5x2, 170×5
Pause squat (2 sec pause): BARx6, 60x6x2, 90×5, 120x5x2, 115×5
Romanian dead (short pause below knee): 100x8x3

Stretching: 30 mins

Sumo deads felt good.

[JonoRadich]

09/11

Upper day 2:

MG bench press ( #2 band): BARx8, 40×8, 60×8, 90×5, 120×4, 130x3x2, 120×3
WG pull-down (behind neck): 5 sets 7-8 reps (up to 60k 3 #2 bands)
MG bar row: 60×8, 80×7, 100×6, 110x6x2, 100×6
WG High cable row (short pause): 4 sets 8 reps
Dumbell hammer curl: 20×7, 27x5x2 superset 20×3, 22×6

Abs:
Lying leg raises (slow eccentric), 4 sets 8 reps
superset with
Decline crunches (2 sec pause), 4 sets 8 reps

Added a #2 band on the bench press to add more load on the triceps. Good workout.

[JonoRadich]

12/11

Lower day 1:

Low bar squat: BARx8x2, 60x6x2, 100×6, 140×5, 175x5x2, 165×5
Conv dead: 100×6, 140×5, 170×4, 195x4x2 ( belt), 185×4
SSB squat: 60×8, 90×7, 110x7x3

Stretching: 30 mins

I’ll start using a belt with the primary squats next week.

[JonoRadich]

13/11

Upper day 1:

WG bench press: BARx8, 40×8, 60x6x2, 100×5, 130×3, 160x2x2, 150×4
WG decline press: 100×5, 120×3, 130x3x2, 122.5×4
Standing log press: 45×8, 65×6, 75x5x2

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

Stretching: 15 mins

Bench progressing well, 160 felt the same as 150 did last week.

[JonoRadich]

15/11

Lower day 2:

Sumo dead: BARx8, 60x6x2, 100×5, 130×5, 170×4, 195x4x2 ( belt), 185×4
Box squat: BARx6, 60x6x2, 100×5, 130x5x2, 122.5×5
Stiff legged dead (slow eccentric): 100×8, 110x7x2

Stretching: 30 mins

Deadlift progressing well.

[Author]

Posts