Jonathan's training

[El Freako]

Zercher squats
hot and sweaty
why on earth am I doing this
what am I doing here
I don't want to be here

Bahahahahahaha!!!!

Nice work mate.

 

[jonathan]

Bahahahahahaha!!!!

Nice work mate.

haha thx

 

[PrinceVegeta]

LOL, awesome Z's man!

 

[jonathan]

LOL, awesome Z's man!

hehe thx mate,

 

[jonathan]

5/7/10

Clean and jerk
3x50
3x60
3x70
3x75
3x80
1x85
1x85
1x85
1x85
1x85
the presses felt like paper, the power clean was nice and smooth
but still lots of work do to

3x60
3x60
3x60

Chins and pull ups (superset)
10+10
10+10

overhead plate and press lunges
2x6
2x6

 

[PrinceVegeta]

Nice training jon!

 

[jonathan]

Wednesday 7/7/10

very hot in the sun

Woensdag 7/7/10 Powerclean 3x50
1x60
1x70
1x80
1x80
1x80
1x80
deadlift 1x70
2x90
2x110
1x130
1x140
1x150
1x150
Zercher lift 5x90 10 push ups (clap )10 lying sit-ups
5x90 10 push ups (clap) 10 lying sit-ups
5x90 10 push ups (clap)10 lying sit-ups

Note: Zercher lift was ass to gras as always

 

[PrinceVegeta]

Huge session man, nice work!

 

[jonathan]

Saturday 10/7

36° here

Push presses
Wu
1x85
1x85
1x85
1x85
1x85
easy peasy

Cg bench
wu
3x90
2x90
1x90
10x80

row
10x20
10x45
10x60

shape: I am ripped to shreds nowadays, I think I weigh -75 kg right now. It's just too hot to eat carbs.

 

[Skeptic]

Nice work mate! Big pressed

 

[jonathan]

thx buddies

supplementary one hand DB presses
wu
lots of sets with 40, 45 50
1x54 PR left hand

 

[Sentinel]

Awesome work, J. Sorry I haven't dropped by in a while...been caught up trying to find a job!

 

[jonathan]

hey np. Have you found something?

 

[Sentinel]

hey np. Have you found something?

I found a nice gym, bro. It's really good....has 10 pairs of 45 lbs plates, many oly bars with the right thickness, 200 lbs dumbbells....the works

 

[jonathan]

happy for you bro!

Monday 12/7
Push presses
wu
3x70
3x80
2x85
1x87
1x87
1x87
1x87
1x87
the press was realy light actually, weird

pumpmania
5x60
5x60
5x60

dumbell press
10x10
10x10

pull ups
10xme
5x10
5x10

 

[jonathan]

15/7

sore hammies ( I don't know why, probaly from sitting all day behind a desk) but energylevel was high

Deadlift
3x50
3x90
3x110
1x130
1x150
1x160
1x160
1x160
1x160
1x160
all singles were very explosive and fast

Speed singles
1x110
1x110
1x110

Bottom position squat
now it has been very long since I did this wunderful exercise. It wasn't necessarly for weight.

1x50
1x90
1x110
1x130
1x130
1x120

abs

 

[_ROBERTiNHO_]

Strong push presses man!
Training deadlift with singles are something really enjoyable, it's kinda easy and lead me to great results.

 

[jonathan]

Strong push presses man!
Training deadlift with singles are something really enjoyable, it's kinda easy and lead me to great results.

thx Rob, you are indeed correct. When you had to work all day long and you are a little bit tired, singles are a good solution imo.

 

[jonathan]

SUNday 18/7

Power clean and push press
5x50
1x70 + 2 presses
1x80 + 2 presses
1x80 + 2 presses
1x80 + 2 presses
1x80 + 2 presses
1x80 + 2 presses
1x80 + 2 presses
1x80 + 2 presses
1x80 + 2 presses
1x80 + 1 presses
1x80 + 1 presses

easy but shoulders are empty

vertical plate pinch press
5kg in both hands, 5 reps
10kg in both hands 5 reps
10kg in both hands 5 reps
very good balance and coordination exercise

CG bench
5x50
5x70
3x80
3x85
3x85
3x85

superset
medicine ball burpee and 15 kg chain swing (kettlebell)
10 reps + 10 reps
10 reps+ 10 reps

 

[Xiva]

Now i'm back and you're still baning some hardcore sessions off. Great job, champ!