Jonathan's training

[jonathan]

hehe thx mate

 

[jonathan]

Thuesday 20/7

Barbell hack squat
5x50
3x70
3x90
3x100
3x110
3x120
3x130
3x140
1x145
1x145
1x145
1x145
1x145

speed
1x110
1x110
1x110

back off sets
5x110
5x110

Power cleans
1x50
1x70
1x80

core lunges
2 rounds with 10 kg

abs

 

[Big_Guns_Lance]

Good weight on those squats John and a lot of volume - nice

 

[Xiva]

Great weight and volume at those barbell hack squats.. Remember to watch out for lower back injuries..

 

[_ROBERTiNHO_]

I like bb hack squats, except for the bar hitting on my ass every rep.

 

[Xiva]

I like bb hack squats, except for the bar hitting on my ass every rep.

Exactly and that kind a tends to mean that your lower back are in a non prefered position...

Just mentioning

 

[jonathan]

thx guys for the support. Strange my log used to had 5 stars and they are gone now. Anybody knows where they went?

 

[Anabolicus]

Nice zerchers, buddy!

 

[jonathan]

thx anabolicus

Wednesday 21/7

500 m swimming
15 min sauna
15 min steambath

 

[jonathan]

Thursday 22/7

low carb
At work all day
without dinner

Push presses
5x50
3x60
3x70
3x80
2x85
1x89
1x89
1x89
1x89
1x89

smooth and easy press, I must learn to use more legdrive

strict presses
5x50
5x50

push presses
5x50
5x50
shoulders are cannonballs

Plate presses
8x10 (5kg per hand)
8x10

 

[PrinceVegeta]

Solid push presses jon, keep it up!!

 

[jonathan]

Monday 26/7

thx vegeta!

Deadlift
5x50
3x90
3x115
1x135
1x155
1x165
1x165
1x165
1x165
1x165

speed
1x115
1x115
1x115


Power cleans
5x50
3x60
2x70
1x80
1x80
10x70

some rows and abs

 

[El Freako]

Good pull session dude. Decent volume.

 

[PrinceVegeta]

Nice deads jon!

 

[jonathan]

thx I still suck at deads

Wed 28/7

Clean and jerk
5x50
3x60
3x70
1x82
1x82
1x82
1x82
1x82
1x82
1x82
1x82
1x82
1x82

CG bench
10x50
5x60
5x70
5x80
3x85
3x90
1x95
6x70

chain swing (kettlebell like)
3 sets with 15 kg

plate press with 10 kg plates
3 sets 10 reps

 

[PrinceVegeta]

Nice session man!

 

[jonathan]

thx strongman

Friday 31/7

Situation:
Barely slept, had a BBQ yesterday
Worked 8 hours
Super low carb


Barbell hack squat
5x50
3x90
3x110
3x130
3x140
1x150
1x150
1x150
1x150
1x150
that was suprisingly easy

speed sets
1x110
1x110
1x110

rep sets
8x110
8x110

GM's and abs

walk +- 5 km

 

[PrinceVegeta]

Those bb hack squats are awesome man!

 

[Sentinel]

Wassup, J?

 

[jonathan]

thx guys

Hey Sentinel, I'm okay, how are you?