Road to a 900KG Total

[JonoRadich]

11/01

Upper day 2:

MG bench ( #3 band): BARx8x2, 60x8x2, 100x5x4
Dips: bwx8x4
WG pull-up: 4 sets 6 reps
Dumbell row: 32×8, 42x7x4
Bodyweight row ( 5k): 4 sets 6 reps (short paused)
Bar curl: 30×8, 40×6, 50x6x2, 40×9

Stretching: 15 mins

Cardio: 18 mins on bike

Good finish to the week.

[JonoRadich]

14/01

Lower day 1:

Low bar squat: BARx8x2, 60x6x2, 100×6, 140×5, 177.5x5x3
Conv dead: 100×5, 140×5, 177.5x5x4
Olympic squat: 90×7, 115x6x3
Glute bridge: 100×6, 130x6x3

Stretching: 35 mins

Bar speed good on all sets.

[JonoRadich]

15/01

Upper day 1:

WG bench press: BARx8x2, 40×8, 60x6x2, 100×5, 130x5x3, 122.5×5
WG incline press: 80×6, 100x5x5
MG military press: 40×8, 60x7x4
Dumbell lateral raise: 3 sets 8 reps

Abs: Ab roller, 5 sets 8 reps (up to 15k on back)

Stretching: 25 mins

Cardio: 16 mins on bike

All reps paused on the bench.

[JonoRadich]

17/01

Lower day 2:

Sumo dead: BARx8, 60×6, 100×5, 140×5, 177.5x5x4
Pause squat (2 sec pause): 60x5x2, 100×4, 120x4x4
Stiff legged dead (slow eccentric): 120x6x3
GHR: 3 sets 5 reps

Abs: Knee raises (short pause), 5 sets 8 reps

Sretching: 35 mins

[JonoRadich]

18/01

Upper day 2:

WG reverse band bench (~40k deload): BARx8x2, 40×8, 60×6, 60×6 ( bands), 100×5, 140x5x5
MG pin press: 100×5, 120x5x4
JM press: 50×8, 70x8x4
Bar trap raise (no straps): 60×20, 100x20x2, 140×8, 160x5x2

Stretching: 10 mins

This workout is aimed at improving lockout strength on the bench.

[JonoRadich]

19/01

Accessory day:

CG pull-up: 4 sets 7 reps
WG bar row (very wide grip, torso parallel with floor): 60×8, 70x8x5
Safety bar upper back extension: 50×10, 60×8, 70x8x3
CG cambered bar prone row: 50×8, 70x8x3
Seated dumbell curl: 15×8, 20×7, 27x5x2, 22×6

Abs: Decline crunches (3 sec pause), 5 sets 8 reps

Good workout.

[JonoRadich]

21/01

Lower day 1:

Low bar squat: BARx8x2, 60x6x2, 130×5, 160×4, 192.5x4x3 ( 70% wraps)
Conv dead: 100×5, 150×4, 192.5x4x4
Olympic squat: 100×7, 130x6x3
Glute bridge: 100×6, 140x6x2

Stretching: 35 mins

Good workout. I’ll start using a belt next week.

[JonoRadich]

22/01

Upper day 1:

WG bench press: BARx8x2, 40×8, 60x6x2, 100×5, 140x4x2, 132.5x4x2
CG decline press: 100×5, 130x5x2, 130x4x2
Seated dumbell press: 20×8, 27×8, 32x7x4
Band lateral raise (#1 band): 3 sets 8 reps

Abs: Ab roller, 5 sets 8 reps (up to 10k on back #2 band resistance)

Stretching: 25 mins

Cardio: 16 mins on bike

All reps paused on the bench.

[JonoRadich]

24/01

Lower day 2:

Sumo dead: BARx8, 60×6, 100×5, 140×4, 170×4, 192.5x4x4
Box squat: 60×5, 100×5, 120×4, 130x4x3
Romanian dead: 130x6x3 (slow eccentric)
Good morning: 80x6x3

Abs: Knee raises (2 sec pause), 5 sets 8 reps

Sretching: 35 mins

Sumo deads felt like speed weight.

[JonoRadich]

25/01

Upper day 2:

WG band bench ( #3 band): BARx8x2, 40×8, 60x6x2, 90×5, 120x4x4
MG floor press: 90×5, 120x4x4
Tricep bar press: 60×8, 100x6x4
Dumbell trap raise: 32×16, 42×16, 55x12x4

Stretching: 10 mins

The band on the bench press is used to add progressive resistance to improve lockout strength.

[JonoRadich]

26/01

Accessory day:

WG pull-up: 4 sets 7 reps
T-bar row: 60×8, 80x7x4
Safety bar upper back extension: 60×9, 85x7x2, 80×7, 70×8
WG cable row: 60×8, 70x8x3
Ez-bar curl: 37.5×9, 47.5x9x2, 47.5x8x2

Abs: Decline crunches (3 sec pause), 5 sets 9 reps

Good volume.

[JonoRadich]

28/01

Lower day 1:

Low bar squat: BARx8x2, 60x6x2, 100×5, 140×4, 175×3 ( belt), 207.5x3x3 ( 80% wraps)
Conv dead: 100×5, 140×4, 175×3, 207.5x3x4 ( belt)
Olympic squat: 100×6, 140x6x3

Stretching: 35 mins

First week using a belt, felt awkward at first. Top sets felt no harder than last week.

[JonoRadich]

29/01

Upper day 1:

WG bench press: BARx8x2, 40×8, 60x6x2, 90×5, 120×3, 152.5x3x2, 142.5x3x2
WG incline press: 90×5, 115x3x3, 107.5×3
Log press: 25×9, 45×8, 65×6, 75x5x4

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

Stretching: 25 mins

Cardio: 15 mins on bike

All reps paused on the bench. Not looking to make any big improvements in the bench this training cycle as I spent a lot of time working on the bench at the end of last year.
I’ll be focussing on the deadlift for my next comp – The Auckland Champs.

[JonoRadich]

31/01

Lower day 2:

Sumo dead: BARx8, 60×6, 100×5, 140×4, 175×3, 207.5x3x4
Pause squat (2 sec pause): 60×5, 100×4, 130x3x4
Stiff legged dead (slow eccentric): 140x5x3

Stretching: 25 mins

Sumo deads felt like speed weight.

[JonoRadich]

01/02

Upper day 2:

WG reverse band bench (~40k deload): BARx8x2, 40×8, 60×6, 60×6 ( bands), 100×5, 130×4, 160x3x4, 150×3
MG pin press: 135x3x4
JM press: 70×6, 80x6x4
Dumbell trap raise: 42×12, 60x12x4

Abs: Knee raises (3 sec pause), 5 sets 9 reps

Stretching: 10 mins

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