johnny's log

[jonathan]

Take some multi vitamins.

But nice squats, get a good pump?

the pump is not very important for me, but my legs were bursting with blood

 

[jonathan]

22/11

military press
3X40
3X60

one arm clean and jerk
3X24
3X40

sumo dead
3X40
3X80
3X100
3X120
1X140
1X150

man this feels much better then conventional deadlifts, i am gonna stick to this

pull ups
5X24
5X30
5X40
3X40

narrow bench
5X40
5X80
5X80
3X100

grip work
30kg iron rope

 

[Samoan-Z]

Nice work bud, on the dealifts you should switch between boths to work the different muscle groups involved such as the sumo involving quads, hips a little less equally with the back.

And the conventional/tradition/regular deadlifts <-- we should really come up with one univeral name btw. Involving mostly back.

 

[PrinceVegeta]

Nice session there John!

 

[jonathan]

29.11.2008

hey guys it has been a long time. I didn't have time to update my log due to personal problems. But now I am back

squats
3X40
3X80
3X130
3X160
3X180
3X190
3X190

goodmorning
3X40
4X90
3X110

abs

pinch flips

workout took around 40 minutes

 

[Samoan-Z]

Only a week bud, that nothing. Nice work on the squats.

 

[jonathan]

thx man your log is also impressive i must say

 

[PrinceVegeta]

Crazy ass squats as always man! keep it up!

 

[jonathan]

thx vegeta

 

[jonathan]

1/12

narrow bench
3X40
3X60
3X80
3X100

bench lockouts
3X80
3X120
3X140
4X150
1X160

neck
6X10
6X20
6X30
6X40

pull ups
6X30
4X40

rows
6X44
6X54

pinch flips

 

[PrinceVegeta]

Solid session man!

What do you mean by neck?

 

[jonathan]

Solid session man!

What do you mean by neck?

I put the belt that i use for chins around my neck and go up and down

 

[Samoan-Z]

I put the belt that i use for chins around my neck and go up and down

Yea, did a similar thing for football for the linemen and linebackers, for neck strength when tackling and etc.

Good work bud, strong looking bench.

 

[jonathan]

thx man, if you have some tips for me, feel free to give them
i want to reach 140 kg

 

[Samoan-Z]

140kg in the bench or BW? if BW then eat lol.
Bench do dips, and flat dumbell pressing.
The best way to increase your bench is to stay away from the bench.
and iso all the involved muscle you use in your particular grip of choice.
So like always tricep, frontal delt. and pecs.

 

[jonathan]

140kg in the bench or BW? if BW then eat lol.
Bench do dips, and flat dumbell pressing.
The best way to increase your bench is to stay away from the bench.
and iso all the involved muscle you use in your particular grip of choice.
So like always tricep, frontal delt. and pecs.

interesting, so you say I have to train the secundary muscles in orde to increase my bench press?
like very heavy narrow bench for triceps as example

 

[jonathan]

3/12
squat
3X40
3X80
3X120
3X170
3X190
10X150

goodmorning
3X40
3X80
3X100
3X130

abs

 

[Samoan-Z]

Yea in powerlifting we train triceps uberly for bench increases, and military presses were a bench plusers best friend.

 

[ironheart]

nice session bro. very good squats. keep up the good work buddy.

 

[Samoan-Z]

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