johnny's log

[jonathan]

Nice squats brother and I thought I was the only who loved them lol

no man, there the reason I train
I gonna make some changes in my program. like you said train my tris harder en more military presses. I think I will also do the exercises paul anderson wrote about, to increase my bench press. But how many times per month should I bench press?
grt

 

[Samoan-Z]

Like actual flat BB press..... none lmao I remember I was 3 months out prepping for a powerlifting competition and I wanted to get 455 so for the three months I only touched the flat bench the last week out to make sure my form was correct going into the competition.

Bench day would consist of flat and incline Heavy Ass DB work. and dips with about 100 lbs. on the belt. forced reppage for the first month then easing to 80% 2nd month and 75% at 12 reps the last month.

Then come comp day got it, I was in disbelief lol.

 

[jonathan]

Like actual flat BB press..... none lmao I remember I was 3 months out prepping for a powerlifting competition and I wanted to get 455 so for the three months I only touched the flat bench the last week out to make sure my form was correct going into the competition.

Bench day would consist of flat and incline Heavy Ass DB work. and dips with about 100 lbs. on the belt. forced reppage for the first month then easing to 80% 2nd month and 75% at 12 reps the last month.

Then come comp day got it, I was in disbelief lol.

interessting, for the next 3 weeks I will do as you have told and then I will perform flat barbell bench presses

 

[Samoan-Z]

Alright, but try and keep great form even if you are going real heavy on the DB's you know keeping the upper and lower back locked and arched, and going only as deep as a Barbell would. and give extra attention to triceps try in work them twice a week. and avoid excersises that may invovle them during thier intended rest days this may be unavoidable in soem cases but try your best.

 

[jonathan]

6/12/2008

Sinterklaas dag!
incline bench
5X40
5X70
5X90
5X90

very narrow clean and jerk with biceps bomber
3X40
3X70
2X70kg

chins
6X20kg
4X30kg

barbell biceps
5X40
3X60
3X60
3X70

superset narrow bench
3X40
3X90
3X90
1X100
3X90

neck
6X30
6X45

 

[Samoan-Z]

Nice one bro, neck same way as last time?

 

[jonathan]

yep buddy

ain't nothing but a peanut

 

[jonathan]

8/12

squat
3X40
3X80
3X120
20X150

rack deadlift
3X40
3X80
3X120
3X150

abs
grip

 

[PrinceVegeta]

20x150kg?? WTF...i want pics of those quads man'!!

 

[jonathan]

20x150kg?? WTF...i want pics of those quads man'!!

hey my friend
I squat alone so taking pics is rather difficult
besides my quads aren't really big or something
but they are pretty strong I must say

grts

 

[PrinceVegeta]

^^ cool man! im sure they are strong as shit! keep up the good work!

 

[Samoan-Z]

Nice one bro I did that last friday and made me sick to my gut lmao. let alone burned my quads to high heavens.

 

[jonathan]

hehe nice

 

[jonathan]

10/12

seated military presses
3X50
3X70
3X80
3X80
2X90

C G bench
3X40
3X90
3X94
2X94

one arm DB bench
3X20
3X30

DB rows
5X30
5X55
5X60

pull ups
3X40kg

neck
worked up to 50 kg

grip

 

[PrinceVegeta]

Nice wieght for presses and rows man! keep up the good work


grt

 

[Samoan-Z]

Looks like triceps go thier share of work in there too nice one bud.

 

[jonathan]

12/12

squat
3X40
3X90
3X130
3X170
3X190
2X200 oooh yeah

deadlift (sigh) a man gotta do what a man gotta do
3X40
3X90
3X130
1X150

abs

althought I had to wake up at 5.30 in the morning and I was tired after a long day at school,I trained like a madman.

 

[PrinceVegeta]

Crazy squat man! deads look strong too man!

 

[jonathan]

Crazy squat man! deads look strong too man!

thx man, dead are very weak you know that too.
but i am planning to chance that

 

[Samoan-Z]

Nice session bud, those deads will get up, have no worries.