Road to a 900KG Total

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  • #23801
    JonoRadich
    Guest

    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.

    #23802
    JonoRadich
    Guest

    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.

    #23803
    JonoRadich
    Guest

    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.

    #23804
    JonoRadich
    Guest

    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

    #23805
    JonoRadich
    Guest

    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.

    #23806
    JonoRadich
    Guest

    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.

    #23807
    JonoRadich
    Guest

    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.

    #23808
    JonoRadich
    Guest

    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.

    #23809
    JonoRadich
    Guest

    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.

    #23810
    JonoRadich
    Guest

    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.

    #23811
    JonoRadich
    Guest

    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.

    #23812
    JonoRadich
    Guest

    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.

    #23813
    JonoRadich
    Guest

    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.

    #23814
    JonoRadich
    Guest

    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.

    #23815
    JonoRadich
    Guest

    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

Viewing 15 posts - 91 through 105 (of 242 total)
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