Jonathan's training

[PrinceVegeta]

how tall are you?

 

[El Freako]

Good squat reps mate.

 

[jonathan]

how tall are you?

I am around 174cm. not sure about that.

 

[PrinceVegeta]

174 cm is like 5'9"and 80kg = 198 pounds


Pretty big and lean, no wonder ur strong man! keep it up!

 

[jonathan]

thx guys.
the upcoming weeks deadlift is going to be my main focus.
Further on I will do zercher squats, etc. Changing up the schedule etc

 

[PrinceVegeta]

zercher squats hurt like a bitch!! Ask Timbo!

 

[jonathan]

zercher squats hurt like a bitch!! Ask Timbo!

oh I have done them before couple of years ago. So trust me I know haha

 

[tim290280]

174 cm is like 5'9"and 80kg = 198 pounds


Pretty big and lean, no wonder ur strong man! keep it up!

Not according to my maths.

174cm is 5'8.5"
80kg is 176lb

@ Jono (not PV Jono) Either way a pretty solid build for that height and doing reps with close to 2xBW is pretty decent. And yep, Zerchers are a bitch. I'd never really done them seriously until recently. Loaded up for weight they are a killer, just doing them for reps is tough.

 

[jonathan]

thx guys you are giving me too much credit.
this morning I did deads while learning German

I did
10x50
10x90
6x130
6x150
1x160

and lifting plates from the ground (atlas stones kinda movement)
1x20kg
1x40kg
1x60kg
1x80kg
1x100kg

boy felt good. This afternoon I will do shoulders and back.

 

[jonathan]

.... later

I changed my schedule so I did

squats
5x50
5x90
5x130
5x130
5x150

abs

shrugs
6x70
6x140
6x150

hyperextensions
5x20
5x40
5x60

grip training
holding barbell with one hand

felt gooood

 

[PrinceVegeta]

Nice squats

 

[jonathan]

14/8

bench presses from bottom position
5x50
1x70
1x90
1x105
1x109
1x114
1x114
1x114

crusifix shoulder
5x8
5x8
5x8

pull ups
5x20
5x30
5x30

circuit

famers with 3 plates of 20kg in hands ==> 60 m
duck walk with 60 kg ===> 20 m
biceps curl 5x40kg

famers with 3 plates of 20 kg ==> 60 m
duck walk with 100 kg ===> 20 m
biceps curl 5x20

oh boy hahahaha was gooooooooood

 

[PrinceVegeta]

Nice session there Jon! keep it up mate!

 

[jonathan]

17/8

squats bottom position
1x50
1x90
1x130
1x150 (was heavy but I liked it, lots of potential)

1/2 squats
1x90
1x130
1x170
1x190
1X210

deadlifts (just for the movement, saturday is heavy deadlift day)
10x50
6x90
4x130

duck walk lifts on platform
5x60
5x120 (chain snapped)
5x150 (new chain)
10x120 (was totally finished hhaha)

shrugs
6x90
6x130

abs

 

[_ROBERTiNHO_]

What is duck walk?

 

[jonathan]

What is duck walk?

strongman movement. Ist like a deadlift.
http://www.desterkstemanvanbelgie.be/wp-content/uploads/2009/06/smvb20voorronde76-199x300.jpg

 

[_ROBERTiNHO_]

Thank's. It seems to be very goog for hips and glutes strength.

 

[jonathan]

Thank's. It seems to be very goog for hips and glutes strength.

yes, I find it a great exercise.

 

[jonathan]

19/8

ok first a little situation sketch. Today is one of the hottest days of the year (34°).

partial shoulders push (à la Brooks Kubik)
3x20
1x40
1x50
1x70
1x80
1x80

bench presses
warm up
5x80
5x80
5x80
5x80
5x80

dumbell rows
5x30
5x50
5x50

circuit outside

40 meters with 110 kg farmers walk
followed by 40 meters run with 60 kg barrel

40 meter with 120 kg farmers walk
followed by 40 meters run with 70 kg barrel

ok I was finished but I wanted more

20 meters with 140 kg farmers walk
but I failed a 80 kg barrel

anyway I was happy ^^

 

[jonathan]

21/8

jezus chirst, the internet was out so I had to do something as break for my studywork. So I did some deadlifts (farmer walk handles)

10x80
6x120
5x150
1x170
1x180

felt great
tomorrow I've got some regular deadlifts and squats to do