Jonathan's training

[jonathan]

22/8

after a horrible day of study and a tired lower back it was time for some deads and squats . I did a PR yesterday so I already knew that I wouldn't be doing reps with 160 kg

deadlift
10x50
10x90
8x130 felt good

squats
5x50
5x90
5x130
3x140
3x150

abs

 

[jonathan]

Mo 24/8

BP bench
1x50
1x70
1x90
1x100
1x110
1x112

25.8

one arm swing
1x20
1x30
1x34
1x40
followed straight ahead by
one arm clean and jerk
1x20
1x30
1x34
1x40

some clean and jerks
1x50
1x70
1x80 fail (due to the shoulder work)

Farmers walk
20m with 80 warming up
20 m with 120 + 20 m 100 kg duckwalk
20 m with 140 + 20 m 120 kg duckwalk
20 m with 160 + 20 m 120 kg duckwalk

sandbag training
I made 3 platforms like atlas stones
first I did a 20kg bag
then a 50 kg bag
then a 70 kg bag
then a 80 kg bag


very good workout

 

[ironheart]

good session mate. strong benching. also its nice to see someone doing some alternative exercises and some strongman exercises. keep up the good work

 

[jonathan]

thx a lot Ironheart, that bench is from the bottom position up like brooks kubik likes to do it. thx for the support

 

[PrinceVegeta]

Everything looks okie dokie here man! keep doing ur thing man

 

[jonathan]

thx Vegeta =)

 

[jonathan]

26/8

one arm dumbell deadlift
1x40
1x60
1x80
1x90
1x100 only left hand succeeded grip is officially killed haha

 

[PrinceVegeta]

^^ u guys got 100kg dumbells?

 

[_ROBERTiNHO_]

That one hand deadlift should be very dificult for all the stabilizer muscles. How is your approach, sumo, right?

I'm also trying to improve my grip strength. My goal is to deadlift overhanded, using a hook grip.

BTW, arms looking big in that side chest.

 

[jonathan]

thx the one hand deadlift is superbe for your grip. Also farmers walk is great.
later today I did some sandbag training

I took a chair an put the sandbag on the chair as warming up

10x20
5x40
5x60
5x70
5x80

shouldering the bag
1x40
1x50
1x60
1x70

that was realy hard

 

[jonathan]

27/8

Barrel training

Barrel with 20 kg overhead
Barrel with 40 kg overhead
3x Barrel with 50 kg overhead

 

[PrinceVegeta]

unique yet awesome lifts man!

 

[jonathan]

thx vegeta ^^

 

[jonathan]

28/8

ok not too happy today,
failed my resit of French, training went not good at all

Bottom position squat
3x50
1x90
1x110
1x130
1x140
1x150
nothing more

deadlift
8x50
8x90
6x130
5x150
1x160
2x160

wanted 170 but just didn't happend

little bit abs

man I am angry

 

[ironheart]

use that anger and focus it on your lifting and 170 will be nuthin but a peanut might not be your best session but you still put up some good numbers. keep up the good work mate

 

[jonathan]

thx Ironheart

 

[jonathan]

30/8

couldn't sleep last night because of the excitement

Clean and push (last time it did these was 2 years ago) with conventional bench presses

CP 5x50 ==> BP 5x50
CP 3x60 ==> BP 5x70
CP 3x70 ==> BP 3x90
CP 3x70 ==> BP 3x90
CP 1x74 ==> BP 3x90

overhead barrel lifting with pull ups

Barrel 1x20kg ==> 5x20kg
Barrel 1x40kg ==> 5x20kg
Barrel 1x50kg ==> 5x20kg
Barrel 1x60kg (fail) ==> 5x20kg

Farmers walk
20m with 100 kg
20m with 120 kg
40m with 140 kg
20m with 152 kg
20m with 100 kg
my grip was destroyed xd

powerstairs simulation exercise
5x80
5x120
3x140
1x160

felt realy good, I am satisfied

 

[Comin_Up]

Hmm nice workout big guy. Lookin strong and nice work on the pullups not alot of people still do those, especially weighted ones. Stay up!

 

[jonathan]

Hmm nice workout big guy. Lookin strong and nice work on the pullups not alot of people still do those, especially weighted ones. Stay up!

thx for the support pull ups rule for upper back

 

[Comin_Up]

thx for the support pull ups rule for upper back

Oh yea definetly, always include them in my back workout. Can never go wrong with weighted pull ups