Jonathan's training

[PrinceVegeta]

im 1.87m

 

[jonathan]

im 1.87m

okay 10 cm taller, you are a giant haha

 

[_ROBERTiNHO_]

Great deadlift John!

 

[PrinceVegeta]

hahaha lol, i wish man

 

[El Freako]

Epic pulling dude. I wish my DL was anywhere near 3 x bw. That would be around 280kg .

 

[jonathan]

Epic pulling dude. I wish my DL was anywhere near 3 x bw. That would be around 280kg .

you will reach that, I am 100 percent sure of that!

12/5
Cycle 1
Week 2
final day

Bench press
wu
3x70
3x80
9x90 hehe

Fat dumbell rows
5x20
5x40ish
5x40ish

kroc rows
8x30
5x40
17x50

Here you've got the results of week 2.

Cycle 1 week 2

Squat:167,952
Bench: 116,973
Deadlift: 224,925
Military press: 73,315

==> +30 kg total

Bodyweight: 75

Wilks: 415

I am pleased with this

 

[jonathan]

Cycle 1
Week 3
14/5

bad luck, I was ill yesterday and I'm not feeling 100 percent today.
Started with squats

wu
5x100
3x115 I felt something in my hips
3x115 no this isn't good

==> box squats (parallel)
let's start all over
5x100
3x115
12x130 okay no problem

I am not sure what I should do next cycle, do box squats of regular squats

Speed box squats
5 sets of 3x100

hypers
abs

 

[jonathan]

Cycle 1
Week 3

17/5
so far week 3 has been hell, I am realy sick, sore throat, headaches, feeling weak. I'll probaly skip the coming sessions. Bye bye week 3

Military press
wu
5x45
3x55
6x60 wanted at least 8 here

Clean and jerk
3x40
2x70
3x80
2x85
3x85
2x90
Okay for being ill, but not happy.

So guys, going to the doctor tomorrow and see what's wrong with me. If anyone has a suggestion what I shoud do with week 3. Be my guest.

 

[Xiva]

6 is good Rob. Just keep in mind, that you have something in the bag for next repout

 

[jonathan]

6 is good Rob. Just keep in mind, that you have something in the bag for next repout

yeah, I am thinking about limiting my reps. Not going all out, but sometimes it's stronger than myself. First of all, get rid of my sore throat, then a deload week will follow and I will start a new cycle.

 

[jonathan]

20/5

so, I'm getting better, I'm learning for my exams like a madman so it was time to get out of my little room and do some squats.

I wanted to experiment with box squats. The box is at parallel but I wont be sitting back that much. However I will be touching the box and take a pause of 2-3 sec, keep tension and explode upwards.

wu
5x120
3x140
3x145
3x150

very hard and (very important) fun.

for next cycle ==> 160 kg

some pull ups, dips, swings with 40 kg, presses with 40 kg, abs

Next week I have a deload and then my new cycle will start.

 

[jonathan]

Cycle 2
Week 1
Workout 1
31/5

Paused box squat
8x40
5x70
5x100
5x110
8x120
nowhere near my max, but that's part of my plan

Zercher squats
5x40
5x70
3x90
3x110
3x110
3x110
3x120

abs

 

[jonathan]

Cycle 2
Week 1
Workout 1
2/6

military press + clean
5x40
5x50
8x55 easy and solid

clean and jerk
3x60
3x70
3x80
5x85

Push press from rack
2x80
1x85
1x90
1x95 good and solid

pull ups
5x10
5x20
5x20

out

 

[_ROBERTiNHO_]

Shoulder massacre!

 

[jonathan]

Shoulder massacre!

hehe thx mate

 

[jonathan]

Cycle 2
Week 1
day 3
4/6

well well, 30° here in Antwerp, sleeping is a bitch, learning all day for exams, in short a lovely time lol

Deadlift
wu
5x110
5x130
10x145

zercher squats
5x40
5x60
3x80
3x100
2x120
2x130
2x140
bleh it's allright

 

[Xiva]

Strong my man

 

[Skeptic]

Strong zerchers man! Putting freako to shame

 

[jonathan]

thx Xiva, Skeptic, well I think my max is around 160 kg for zerchers. Put I don't think I can put him to shame

 

[El Freako]

Jeez, now I've got competition!