Road to a 900KG Total

[JonoRadich]

01/03

Upper day 2:

WG reverse band bench (~40k deload): BARx8x2, 60x6x2 ( bands), 100×5, 140×5, 160x5x3, 150×5
MG floor press: 100×5, 130x5x4
Tricep bar press: 80x6x2, 80x8x2

Abs:
Hanging knee raises (short pause), 4 sets 8-10 reps
superset with
Decline crunches, 4 sets 8 reps

Stretching: 10 mins

[JonoRadich]

02/03

Accessory day:

WG pull-up: 4 sets 6 reps
WG bar row (torso parallel with floor): 70×8, 90x6x5
WG cambered bar prone row: 80x6x4
Bar curl: 40×8, 50x8x3

Slightly shorter session than usual as I helped out spotting & loading at our first novice comp of the year.

[JonoRadich]

04/03

Lower day 1:

Low bar squat: BARx8x2, 60x6x2, 100×5, 140×5, 175×4 ( belt), 210x4x3 ( 80% training wraps)
Conv dead: 100×5, 140×4, 180×4, 210x4x4 ( belt)
Olympic squat: 100×6, 135x5x3

Stretching: 35 mins

Good start to the week. Volume decreasing slowly as the intensity increases.

[JonoRadich]

05/03

Upper day 1:

WG bench press: BARx8x2, 40×8, 60x6x2, 100×5, 140x4x4
WG incline press: 80×6, 110x4x4
Seated bar press: BARx8, 40×8, 60×6, 70x6x3
Dumbell lateral raise: 15x8x3

Abs: Ab roller, 5 sets 8 reps (2 sets weighted)

Stretching: 25 mins

Feel a bit stronger on the bench than in my last 6 week mesocycle. Happy with the progress.

[JonoRadich]

07/03

Lower day 2:

Sumo dead: BARx8, 60×8, 100×6, 140×5, 180×4, 210x4x4
Pause squat (3 sec pause): 60×4, 90×4, 120×4, 140x4x3
Stiff legged dead: 100×6, 140x5x3 (slow eccentric)

Stretching: 35 mins

Good birthday training session. I will probably start using a belt next week with the sumo deads.

[JonoRadich]

08/03

Upper day 2:

WG reverse band bench (~40k deload): BARx8x2, 60x6x2 ( bands), 100×5, 140×4, 170x4x2, 162.5x4x2
MG pin press (5 inches off chest): 100×5, 140x4x4
Tricep bar press: 80×6, 100x6x3

Abs:
Hanging leg raises (short pause), 4 sets 8 reps
superset with
Decline crunches, 4 sets 8 reps

Stretching: 10 mins

[JonoRadich]

09/03

Accessory day:

WG pull-up: bwx6, (bw 7.5k)x6x3
WG bar row (torso parallel with floor): 60×8, 80×6, 100x5x3, 92.5x5x2
WG fat cambered bar prone row: 60×6, 80x5x3, 72.5x5x2, 60×8
Dumbell curl: 17×8, 22×8, 27x5x2, 22x8x2

Stretching: 5 mins

Good finish to the week.

[JonoRadich]

11/03

Lower day 1:

Low bar squat: BARx8x2, 60x6x2, 100×5, 140×4, 180×3 ( belt), 227.5x3x3 ( 80% training wraps)
Conv dead: 140×4, 180×3, 227.5x3x4 ( belt)
Olympic squat: 110×6, 145x5x3

Stretching: 35 mins

Good session. Surprised how easy the deadlifts are feeling after the squat.

[JonoRadich]

12/03

Upper day 1:

WG bench press: BARx8x2, 40×8, 60x6x2, 100×5, 130×3, 155x3x4
WG incline press: 90×6, 125x3x2, 117.5x3x2
Seated dumbell press: 22×8, 32×7, 42x6x2, 37×6

Abs: Ab roller, 5 sets 8 reps (3 sets weighted)

Stretching: 25 mins

Used a #2 band on the working sets with 155 to bridge the gap between the raw work last week and the shirted work next week.

[JonoRadich]

14/03

Lower day 2:

Sumo dead: BARx8, 60×8, 100×6, 140×4, 180×3, 227.5x3x4
Box squat: 60×5, 100×4, 140×3, 160x3x3
Romanian dead: 100×6, 130×5, 150x5x3 (slow eccentric)

Stretching: 35 mins

Happy with this session, 227.5 is the most I’ve deadlifted without a belt, weight felt easy.

[JonoRadich]

15/03

Upper day 2:

WG reverse band bench (~40k deload): BARx8x2, 60x6x2 ( bands), 100×5, 140×4, 180x3x2, 170x3x2
WG floor press: 120×5, 150x3x4
Tricep bar press: 80×8, 110x6x3

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

Tricep strength is coming along well.

[JonoRadich]

16/03

Accessory day:

WG pull-up: bwx6, (bw 10k)x6x4
WG bar row: 70×8, 90×6, 110x5x2, 102.5x5x2
WG cambered bar prone row: 60×6, 90x5x4, 70×9
Ez-bar curl: 37.5×8, 47.5×8, 57.5x6x2, 47.5×8

Stretching: 5 mins

This accessory work will more than likely be merged into fridays work for the last couple weeks of training.
This is because the focus lies on the competition lifts at this point in the training cycle.

[JonoRadich]

18/03

Lower day 1:

Low bar squat: BARx8x2, 60x6x2, 100×5, 140×4, 180×3 ( belt), 220×3 ( 48 briefs & light wraps), 245x3x3 ( 80% training wraps)
Conv dead: 140×4, 180×3, 220×3 ( belt), 245x2x3

Stretching: 30 mins

First time in any hip supporting equipment since August last year. Working sets in the squat were easier than expected.

[JonoRadich]

19/03

Upper day 1:

WG bench press: BARx8x2, 40×8, 60x6x2, 100×5, 135×3, 175x2x4 ( 50 fury)
WG board press (3 board): 190x2x4 ( 50 fury)
Seated bar press: 40×8, 60×6, 90x5x3

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

Stretching: 20 mins

First session in a bench shirt since the end of last year. Bar speed good all round.

[JonoRadich]

21/03

Lower day 2:

Sumo dead: BARx8, 60×8, 100×5, 140×4, 180×3, 220×3 ( belt), 245x3x3
Pause squat (short pause): 60×4, 100×4, 140×3, 160x3x3 ( belt)
Stiff legged dead: 120×6, 160x5x3 (slow eccentric)

Stretching: 35 mins

245 felt similar to last weeks weight. Into deadlift suit next week.

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