Road to a 900KG Total

[JonoRadich]

02/02

Accessory day:

WG pull-up: bwx6, (bw 10k)x6x3
Dumbell row: 32×8, 52x6x4
WG tricep bar prone row: 60×8, 80x6x3
RG pull-down: 4 sets 8 reps (up to 40k 3 #2 bands)
Hammer curl: 17×8, 22×7, 27×5, 22x6x2

Abs: Decline crunches (3 sec pause), 5 sets 10 reps

Good finish to the week.

[JonoRadich]

04/02

Lower day 1:

Low bar squat: BARx8x2, 60x6x2, 100×5, 140×4, 180×3 ( belt), 225×2 ( 80% wraps), 225x3x2
Conv dead: 100×4, 140×3, 180×3, 225x3x4 ( belt)
Olympic squat: 120×6, 150x5x2, 140×5

Stretching: 30 mins

First working set with 225 in the squat was easier than expected so I decided to do 3 reps again this week. Deadlifts were also easier than expected.

[JonoRadich]

05/02

Upper day 1:

WG bench press: BARx8x2, 40×8, 60x6x2, 90×5, 100×5, 135×3, 165x2x3, 155×2
WG decline press: 110×5, 140×3
Seated bar press: BARx8, 40×8, 60×6, 80x5x4

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

Stretching: 20 mins

On the working sets I added a #2 band around my arms to act like a loose bench shirt, I did this to focus on lockout strength as I’m weakest in this area.
Unfortunately I had some pain in my elbows this session so I cut the declines short, I’ve had this in the past before, decreasing the volume sorts it out.

[JonoRadich]

07/02

Lower day 2:

Sumo dead: BARx8, 60×6, 100×5, 140×4, 180×3, 225x3x3 ( belt)
Box squat: 60×5, 100×4, 140x3x4
Romanian dead: 110×5, 150x5x3 (slow eccentric)

Abs: Hanging oblique raises (2 sec pause), 4 sets 10 reps

Stretching: 30 mins

Bar speed good on all sets.

[JonoRadich]

08/02

Upper day 2:

Dips: bwx8x2, (bw 20k)x6x4
WG pull-down: 5 sets 8 reps
WG bar row: 60×8, 90x6x4
CG cable row: 4 sets 8 reps superset Rear delt contractions: 4 sets 8 reps
Dumbell curl: 15×9, 20×8, 22x8x3, 20×8

Abs: Decline crunches (3 sec pause), 5 sets 10 reps

Stretching: 10 mins

Combined friday & saturdays workouts with reduced volume to let the body fully recover as i’m doing a skills assessment week next week.

[JonoRadich]

11/02

Skills assessment week

Lower day 1:

Low bar squat: BARx6x2, 60x5x2, 100×3, 140×3, 180×2 ( belt), 220×1 ( light wraps), 240×1 ( 80% wraps), 260×1 ( 90% wraps)
Conv dead: 100×4, 140×3, 180×2, 220×1 ( belt), 240×1, 260×1

Stretching: 15 mins

First day of skills assessment week. This week I’ll be going near max (95%) on all comp lifts.
Happy with the bar speed all round, felt like there was another rep in the tank with 260 in both the squat and deadlift.

[JonoRadich]

12/02

Skills assessment week

Upper day 1:

WG bench press: BARx6x2, 40×6, 60x5x2, 100×3, 130×2, 160×1 ( poor mans ram), 180×1, 190×1
Incline dumbell press: 32×6, 42x5x3

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

Stretching: 15 mins

I’m happy with 190, its the most I’ve pressed without a bench shirt. I used a #2 band again this week, I call it the ‘poor mans ram’, its similar to the Titan Ram but less support. Elbow pain is gone due to decreasing the volume.

[JonoRadich]

14/02

Skills assessment week

Lower day 2:

Sumo dead: BARx8, 60×6, 100×4, 140×3, 180×2, 220×1 ( belt), 250×1, 270×1, 285×1
WG high cable row: 5 sets 6 reps

Abs: Knee raises (3 sec pause), 4 sets 10 reps

I’m happy with 285, still a bit left in the tank.
This 6 week training cycle has served its purpose to build a good raw base, now its time to prepare for the Auckland champs.

[JonoRadich]

18/02

Lower day 1:

Low bar squat: BARx8x2, 60x6x2, 100×6, 140×6, 180x6x2 ( belt), 170×6
Conv dead: 100×8, 140×6, 180x6x4
Front squat: 60×8, 100x6x3
One legged squat ( 10k dumbell): 3 sets 8 reps (non stop)

Stretching: 30 mins

Good start to my 7 week training cycle for the Auckland Champs.
Weight felt good, I was puffing a bit due to a lack of fitness, that will always be the case after having done low reps for few weeks.

[JonoRadich]

19/02

Upper day 1:

WG bench press: BARx8x2, 40×8, 60x8x2, 90×6, 120x6x4
WG incline press: 60×8, 80×6, 85x6x4
Seated dumbell press: 20×8, 32x7x4
Dumbell lateral raise: 12x8x3

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

Stretching: 20 mins

Good workout. All reps paused on the bench as usual.

[JonoRadich]

21/02

Lower day 2:

Sumo dead: BARx8, 60×8, 100×6, 140×6, 180x6x4
Pause squat (3 sec pause): 60×5, 100x4x2, 110x4x3
Stiff legged dead (slow eccentric): 100x6x3 (used smaller plates)
Reverse hyper: 3 sets 8 reps

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

Sretching: 35 mins

[JonoRadich]

22/02

Upper day 2:

CG dumbell press: 15×8, 20×8, 27×6, 42x6x4
Dips: bwx8, (bw 30k)x6x3
CG pull-up: 4 sets 6 reps
WG fat cambered bar prone row: 70x6x4 (each rep paused)
Rear delt dumbell fly: 20x8x4 (each rep paused)
Ez-bar curl: 37.5×8, 47.5x8x3

Abs: Rocky crunches, 4 sets 8 reps (slow eccentric)

Stretching: 10 mins

[JonoRadich]

25/02

Lower day 1:

Low bar squat: BARx8x2, 60x6x2, 100×6, 140×5, 170×5 ( belt), 195x5x3 ( light wraps)
Conv dead: 100×5, 140×5, 170×5, 195x5x4 ( belt)
Olympic squat: 100×6, 120x6x3
One legged squat ( 12k dumbell): 3 sets 8 reps (non stop)

Stretching: 35 mins

Good session.

[JonoRadich]

26/02

Upper day 1:

WG bench press: BARx8x2, 40×8, 60x8x2, 100×5, 130x5x4
WG incline press: 80×6, 95×5, 100x5x4
Standing log press: 45×8, 65x6x4
Dumbell lateral raise: 15x8x3

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

Stretching: 20 mins

All reps paused on the bench. Everything going to plan.

[JonoRadich]

28/02

Lower day 2:

Sumo dead: BARx8, 60×8, 100×6, 140×5, 170×5, 195x5x4
Box squat: 60×5, 100×4, 130×4, 140x4x3
Romanian dead: 100×6, 130x6x3 (slow eccentric)
Poor mans GHR: 3 sets 5 reps

Stretching: 30 mins

Bar speed good on the sumo deads. Looking forward to getting into some heavier weight.

[Author]

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