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You are here: Home / Topics / Road to a 900KG Total

Road to a 900KG Total

Home › Forums › Strength and Conditioning Training Logs › Powerlifting Training Logs › Road to a 900KG Total

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Viewing 15 posts - 61 through 75 (of 242 total)
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  • Author
    Posts
  • October 28, 2012 at 7:18 pm #23768
    JonoRadich
    Guest

    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.

    October 28, 2012 at 7:29 pm #23769
    JonoRadich
    Guest

    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.

    October 29, 2012 at 7:12 pm #23765
    JonoRadich
    Guest

    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

    October 29, 2012 at 7:19 pm #23766
    JonoRadich
    Guest

    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.

    November 4, 2012 at 3:28 am #23771
    JonoRadich
    Guest

    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

    November 4, 2012 at 3:31 am #23772
    JonoRadich
    Guest

    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.

    November 4, 2012 at 7:27 pm #23778
    JonoRadich
    Guest

    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.

    November 7, 2012 at 5:18 am #23770
    JonoRadich
    Guest

    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.

    November 11, 2012 at 8:48 am #23779
    JonoRadich
    Guest

    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.

    November 11, 2012 at 8:54 am #23780
    JonoRadich
    Guest

    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.

    November 11, 2012 at 7:33 pm #23781
    JonoRadich
    Guest

    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.

    November 13, 2012 at 6:19 am #23782
    JonoRadich
    Guest

    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.

    November 15, 2012 at 10:35 pm #23783
    JonoRadich
    Guest

    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.

    November 15, 2012 at 10:45 pm #23784
    JonoRadich
    Guest

    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.

    November 18, 2012 at 10:30 pm #23785
    JonoRadich
    Guest

    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.

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