Jonathan's training

[jonathan]

Monday 2/8/2010

Push presses
8x30
5x50
3x60
3x70
3x80
extremely explosive
2x85
1x91
1x91
1x91
1x91
1x91
easy and explosive

Speed
1x70
1x70
1x70

Strict presses
5x50
5x50

Push presses
8x50
8x50

stretch

 

[cereal]

strong set mate!

 

[_ROBERTiNHO_]

Shoulder massacre! 90kg above thehead is something to consider hehe good job John.

 

[El Freako]

Are you sure you got enough OH presses done?

 

[jonathan]

hehe thx guys, I felt it the next day, I tell you that!

 

[PrinceVegeta]

Very nice pressing man, keep up the good work!

 

[jonathan]

Wednesday 4/8

Deadlifts
8x50
5x90
5x110
3x130
1x150
1x160
1x170
1x170
1x170
1x170
1x170

speed
1x110
1x110
1x110
1x110
1x110

hip thrusts
5x50
3x70
3x90

first time I do these, still some technique work but I like it.

 

[PrinceVegeta]

Very nice deads man!

 

[jonathan]

thx guy, I still suck sooooo damn hard at deadlifts imo. Maybe I will someday finally lift 200 kg

 

[jonathan]

Thursday 5/8
500 m swim
Sauna

Fryday 6/8
Clean and press
8x30
5x50
3x60
3x72
1x84
1x84
1x84
1x84
1x84
1x84
1x84
1x84
1x84
1x84

CG bench
8x50
5x60
5x70
5x80
5x80

DB shoulder press superset DB bench
10x10
10x10
10x10

 

[jonathan]

Saturday 7/8

recup training

fat db presses
5x30
3x36
3x40
3x44
1x46
1x48
1x50
1x52

 

[PrinceVegeta]

Nice pressing!!

 

[_ROBERTiNHO_]

****! Huge volume with the singles man. Solid.

 

[jonathan]

thx for all the support guys, here is a quick workout, the last one before my little deload

Mo 9/8
Barbell hack squats
5x50
5x90
5x110
3x130
1x140
1x150
1x160
1x160
1x160
1x160
1x160

speed
1x110
1x110
1x110

back off sets
5x110
5x110
5x110
5x110
5x110

abs

 

[PrinceVegeta]

Shiload of hacks man! awesome job!

 

[jonathan]

Danke sehr mein Freund

Wed 11/8

deload session , ugh I don't even want to train, so boring

Push presses
reps
reps
3x1x70
reps
reps

some dumbell presses

 

[PrinceVegeta]

i know deload is sometimes discouraging, u just want to keep destroying the weights, just keep ur head high and think long term vriend!

 

[jonathan]

i know deload is sometimes discouraging, u just want to keep destroying the weights, just keep ur head high and think long term vriend!

exactly you are correct

 

[_ROBERTiNHO_]

You motivated me to do hack deads for dead assistance
The last time I focused on my dead I was doing them and had a pretty good result.

 

[jonathan]

hey Rob, they are fun to do and easy when you don't have a rack. Glad I motivated you ^^

Deload training 2 ugh
Fri 13/8

deadlift
5x50
5x90
5x110
3x130
3x150

some DB pump crap sets

abs