Road to a 900KG Total

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  • #23786
    JonoRadich
    Guest

    16/11

    Upper day 2:

    MG reverse band bench (~40k deload): BARx8, 40×8, 60×6, 60×6 ( bands), 100×5, 140×5, 160×3, 170x3x2, 160×4
    CG/WG pull-up: 4 sets 7-8 reps (alternated between CG & WG)
    MG cable row: 60×8, 80x6x4
    WG fat cambered bar prone row: 60x6x4 (all paused)
    Bar curl: BARx8, 40×8, 50×6, 60×6, 50×6

    Abs:
    Hanging leg raises (2 sec pause), 4 sets 8 reps
    superset with
    Kneeling cable crunches (2 sec pause), 4 sets 12 reps

    Stretching: 5 mins

    #23787
    JonoRadich
    Guest

    19/11

    Lower day 1:

    Low bar squat: BARx8x2, 60x6x2, 100×6, 130×5, 160×5, 190x5x2 ( belt), 180×5
    Conv dead: 100×5, 140×5, 180×4, 212.5x4x2 ( belt), 200×4
    Olympic squat: 100×8, 130x7x3

    Stretching: 30 mins

    Right quad is fully recovered. Enjoying the new training program.

    #23788
    JonoRadich
    Guest

    20/11

    Upper day 1:

    WG bench press: BARx8, 40×8, 60x6x2, 100×5, 130×3, 165x2x3, 155×3
    WG incline press: 80×8, 100×5, 125x3x2, 110×6
    Seated dumbell press: 22×8, 32×8, 42x5x2, 35×5

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

    Stretching: 20 mins

    Good workout. Pressed a new 2 rep Raw PB on the bench & also a 3 rep PB on the incline.

    #23789
    JonoRadich
    Guest

    22/11

    Lower day 2:

    Sumo dead: BARx8, 60x6x2, 100×6, 140×5, 180×4, 212.5x4x2 ( belt), 200×4
    Pause squat (2 sec pause): BARx6, 60x5x2, 100×5, 140x4x2, 132.5×4
    Romanian dead (short pause below knee): 100×8, 120×7, 130x7x2

    Abs: Hanging oblique raise (short pause), 4 sets 10 reps

    Stretching: 30 mins

    #23790
    JonoRadich
    Guest

    23/11

    Upper day 2:

    MG bench press ( #2 band): BARx8, 40×8, 60x6x2, 100×5, 140x3x2, 132.5×3, 120×5
    WG pull-down (behind neck): 5 sets 7-8 reps (up to 60k 3 #2 bands #1 band)
    T-bar row: 60×8, 80×6, 100x5x2, 80×7
    WG tricep bar prone row: 60×8, 80x6x3, 60×8
    Dumbell curl: 20×7, 22x7x3 superset 20×3 (on last set)

    Trained early in the morning due to work commitments in the afternoon.

    #23791
    JonoRadich
    Guest

    26/11

    Lower day 1:

    Low bar squat: BARx8x2, 60x6x2, 100×5, 140×5, 175×4, 205x4x2 ( belt), 190×4
    Conv dead: 100×5, 140×4, 180×3 ( belt), 220x3x2, 205×3
    Cambered bar squat: 100×6, 130x6x3

    Stretching: 25 mins

    Good workout. Will use wraps next week on the squat.

    #23792
    JonoRadich
    Guest

    27/11

    Upper day 1:

    WG bench press: BARx8, 40×8, 60x6x2, 100×5, 140x5x2, 130×6
    WG decline press: 60×8, 100×5, 140x4x2, 130×5
    Seated bar press: 40×8, 60×8, 80×5, 90x5x2

    Abs:
    Weighted full crunch (2 sec pause), 4 sets 8 reps
    superset with
    Decline crunch, 4 sets 8 reps

    Stretching: 15 mins

    Moving the reps back up slowly as I’ve peaked 3 times on the bench since October with high intensity work.

    #23793
    JonoRadich
    Guest

    29/11

    Lower day 2:

    Sumo dead: BARx8, 60x6x2, 100×5, 140×4, 180×3, 225x3x2 ( belt), 180×8
    Box squat: BARx6, 60x5x2, 100×5, 140x4x2, 130×4
    Glute-ham raise: 4 sets 5 reps

    Abs: Hanging knee raise (2 sec pause), 4 sets 10 reps

    Stretching: 20 mins

    Working sets felt the same as last week, happy with the speed.

    #23794
    JonoRadich
    Guest

    30/11

    Upper day 2:

    WG reverse band bench (~40k deload): BARx8, 40×8, 60×6, 60×6 ( bands), 100×5, 140×4, 180x3x2, 170×4
    WG pull-up: 4 sets 7-8 reps
    CG cable row: 60×8, 80x6x2, 70x6x2
    High bar row (short pause): 50×8, 60x6x3
    Ez-bar curl: 27.5×8, 37.5×8, 47.5x8x3

    Trained in the morning again. Good workout.

    #23795
    JonoRadich
    Guest

    03/12

    Lower day 1:

    Low bar squat: BARx8x2, 60x6x2, 100×5, 140×5, 180x5x3 ( belt)
    Conv dead: 100×5, 140×5, 180x5x3
    Olympic squat: 100x7x3

    Stretching: 15 mins

    Unfortunately I picked up a cold/flu from work so wasn’t in the best shape for this session, I decided to do some maintenance work instead of going heavier than last week.

    #23796
    JonoRadich
    Guest

    04/12:

    Upper day 1:

    WG bench press: BARx8, 40×8, 60x6x2, 100×5, 140x5x2, 100×13
    WG pull-down (behind neck): 5 sets 7-8 reps (up to 60k 3 #2 bands)
    WG prone row (normal bar): 60×8, 90x6x3, 60×8
    RG pull-up: 3 sets 6 reps

    Abs: Ab roller, 5 sets 10 reps

    Stretching: 15 mins

    Last workout for a couple weeks as I’m away on holiday.

    #23797
    JonoRadich
    Guest

    I’ve been away for the last week and half in Aussie, usually I take a bit of time off at the end of the year so I can hit the ground running in the new year.

    I’m going to take a few weeks off logging my training over Christmas as I prepare for my training cycle for the Auckland champs in April.

    Thanks to everyone who’s been reading my training log. Have a good Christmas!

    As promised, a video of my 220kg bench from a few weeks ago.

    http://www.youtube.com/watch?v=5iSPDmb4P18

    #23798
    JonoRadich
    Guest

    07/01

    Lower day 1:

    Low bar squat: BARx8x2, 60x6x2, 100×6, 140×6, 165x6x3
    Conv dead: 100×6, 140×5, 165x5x4
    Front squat: 60×8, 100x6x3
    Glute bridge: 80×7, 120x6x3

    Stretching: 30 mins

    Good start to my training cycle for the Auckland champs.

    #23799
    JonoRadich
    Guest

    08/01

    Upper day 1:

    WG bench press: BARx8x2, 40×8, 60x6x2, 90×6, 120x6x4
    CG decline press: 100×6, 110x6x4
    Seated dumbell press: 20×8, 32x7x4
    Dumbell lateral raise: 12x8x3

    Abs: Ab roller, 5 sets 8 reps (3 sets with 10kg on back)

    Stretching: 20 mins

    All reps paused on the bench except for the last set. Looking forward to the heavier weeks to come.

    #23800
    JonoRadich
    Guest

    10/01

    Lower day 2:

    Sumo dead: BARx8x2, 60×6, 100×6, 140×6, 165x6x4
    Box squat: 60×5, 100×5, 120x4x4
    Romanian dead: 100×6, 110x7x3 (slow eccentric)
    Good morning: 65x6x3

    Stretching: 30 mins

    Good workout. Speed weight all round.

Viewing 15 posts - 76 through 90 (of 242 total)
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