Jonathan's training

[jonathan]

solid workout as always! Do you follow a specific routine or just training as it goes?

yeah there is some kind of routine. 3 days per week

- Deadlift exercise
- Squat exercise
- Overhead exercise
(sometime bench)
- abs or pull ups

 

[jonathan]

6/11

speed deadlifts
5x50
3x90
3x130
3x130
3x130
3x130
3x130
3x130
3x130
3x130

I didn't like it, too much volume

zercher squat
1x50
1x90
1x110
1x130
1x150
1x170
1x180
1x190 FAIL lower back was tired due to those **** deads

Sandbag overhead press
1x40
1x50
1x60
1x60

abs

ok "speed" deadlifts are not my cup of tea. Gonna stick to the simple basics, heavy deadlifts

 

[Xiva]

Speed deadlift is the same as Dynmaic effort deadlift right?

 

[jonathan]

Speed deadlift is the same as Dynmaic effort deadlift right?

yeah something like that. I read about it but it sucks, I realy don't like it.

 

[Bulkboy]

good session bro! no worries about that zercher squat. deadlifts before squats tend to do that to you lol. 180 kg is still very solid keep it up!

 

[jonathan]

good session bro! no worries about that zercher squat. deadlifts before squats tend to do that to you lol. 180 kg is still very solid keep it up!

thx, next week, if I am still alive (exams at school) I will do them first and try to break that damn 200 kg

 

[ironheart]

good session bro. heavy weight all over the place. i really dont know what speed deadlifts or zercher squats are but i'm sure their heavy. keep it up bro

 

[jonathan]

good session bro. heavy weight all over the place. i really dont know what speed deadlifts or zercher squats are but i'm sure their heavy. keep it up bro

thx ironheart, forget about those damn speed deadlifts they suck anyway haha

 

[jonathan]

7/11

okay to forget those damn "speed" deadlifts I did some regular deadlifts today. I was studying at the same time haha

5x50
3x90
1x110
1x130
1x150
1x160
1x165
1x170
1x175 PR
1x180 PR!!!!
just passed my old PR with 10 kg
I am happy considering that my lowerback was tired from yesterday

 

[jonathan]

9/11

morning
rack deadlifts
5x90
5x130
5x150
1x170
1x190
1x200

raise the body by 12 cm
1x130
1x150
1x170
1x180

sandbag front squats
5x60
5x80
5x90
5x100
5x100 easy and fun

strict presses
3x30
3x50
3x60

some push presses
1x70
3x80

one hand pull ups (other hand assisted by a rubber band)
4x me
2x 5kg

pull ups
5x20
5x30
5x40
10x40kg

happy

 

[ironheart]

great session man. huge rack deads, 200kg! way to go! solid session overall bro.

 

[jonathan]

great session man. huge rack deads, 200kg! way to go! solid session overall bro.

thx ironman

 

[philosopher]

Great rack pulls! Keep it up

 

[Xiva]

Where do you start your rackpulls?

Right under patella?

 

[jonathan]

Where do you start your rackpulls?

Right under patella?

the normal rack pulls are right below my knee. When I raised my body (with wood blocks under my feet) the bar was a bit higher than a normal deadlift. But here you can't use your legs.

10/11

lower back was dead tired but I have to learn to deadlift with a tired lower back as Ed Coan wrote.
deadlifts

5x50
3x90
3x130
1x150
2x170
1x180 I hit my personal record again hurray

speed deadlifts
3x130
3x130
3x130 one minute rest between sets
3x130
3x130

neck raises
6x20kg
6x27,5 kg
6x27,5kg

some dumbell snatches
1x34kg
1x40kg

 

[jonathan]

12/11

right in the middle of my exameninations

deadlift
5x50
3x90
3x130
3x150
3x160
3x160
3x160

pull ups
6x20
6x20

zercher squats
1x50
1x90
1x130
1x150
1x170
1x180
1x190

 

[Xiva]

Looking good, awesome squat

 

[jonathan]

Looking good, awesome squat

thx I tried 200 but I didn't worked out

 

[Xiva]

You do them from a dead start or cheat and start from rack?

 

[jonathan]

You do them from a dead start or cheat and start from rack?

I start at the bottom position