Road to a 900KG Total

[JonoRadich]

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

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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

[JonoRadich]

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.

[JonoRadich]

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.

[JonoRadich]

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.

[Author]

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