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Post Info TOPIC: Jon's Training Log
Jonathan Stewart


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Date:
Jon's Training Log
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My names Jonathan Stewart and I'm a Canadian lifter in the CPU (IPF), I lift in the 90kg class as Junior. I already keep a training log but figured I would make use of the oppotunity to receive some constructive feedback here.

My prior powerlifting training (about two and a half years) has been spent doing Sheiko and a few other Russian type training methods. I've decided to take the jump to RPE/Prileprin type training and see how that works for me.

I'll post a few days of training from earlier this week, this is the first week back after a small meet I did, so the load and volume are just beginning to come back.



-- Edited by Jonathan Stewart at 22:39, 2008-10-17

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Jonathan Stewart


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Date:
Tuesdays, Week 1 Day 1
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Weight: 90.5kg/199.5lbs

Raw Squats [beltless]
70x5
120x5
155/342x4
160/353x4
170/375x4
170/375x6
185/408x4
195/430x3

Close-Grip 3 Board [w.50lbs chain]
75x5
95x3
105/232x3
110/242x3
115/254x3x2 sets
117.5/259x3x2 sets
120/265x3x2 sets

Deficit Deadlifts [6 inch deficit]
120x5
170/375x5
180/397x3x4 sets

Rolling Tricep Extensions
20lbsx6
35lbsx10x2
35lbsx7+2+1

Close-Reverse Grip Pulldowns
120lbsx10
140lbsx10
150lbsx10
160lbsx10

Hanging Leg Raises
BWx12x3 sets

9/10
Lower body flexibilty work is coming a long way, its been a long time since I've got depth with 70kg.

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Jonathan Stewart


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Date:
Wednesday, Week 1 Day 2
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Weight: 91.6/201.5

Bench Press [comp.]
70x5x2 sets
90/198x5
110/243x5x2 sets
115/254x4x2 sets
120/265x3
122.5/270x3
125/276x2

Sumo Deadlift [belt,comp]
70x5
120x5
170/375x5
185/408x5x3 sets
215/474x2
235/518x2

Reverse Hyper
BW+100lbsx12
BW+150lbsx12x2 sets

Static Holds in Pull-Up Hang Position [fat bar,w.chain]
BW+60lbs (4 chains) for 60 seconds
BW+75lbs (5 chains) for 40 seconds


6/10
Slept in and missed my AM class, as I result I didn't eat enough. Went in to the gym this evening feeling sluggish (lifting Tues/Wed due to Canadian Thanksgiving didn't help), bench went well up until the 120/265 mark, usually weights move fast at this weight unless I go past 5-6 reps, these sets felt much more like 90%+ then what they actually are about 85%. Deadlifts were slow as well...at this point I knew it was just a bad day, take things in stride I suppose. Tried some static holds w.chain on our new fat bar chin attach, those were fun, will try to include them twice a week from now on for added grip work. Reverse hypers really nailed the lower back, I love these.
All in all pretty rough day, but got the work in and thats what counts.

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Jonathan Stewart


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Date:
Thursday, Week 1 Day 3
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Weight: 91kg/200.5lbs

Scap Push-Ups
12x3 set

Dynamic Stretching
5 minutes x 3 sets

Walking between classes ~60 minutes.

7/10
Have had a hard time getting a good sleep pattern going, glad I didn't have to train today.

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Jonathan Stewart


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Date:
Friday, Week 1 Day 4
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Weight: N/A

Squats [comp.]
70x5x2 sets
120x4
145x3
165/364x2
180/397 +belt/wraps
185/408x4 " "
190/419x4 " "
195/430x4 " "
210/463x3 " "
220/485x2 " "

Reverse-Band Bench Press [-50lb b/0lb t]
70x5
100x5
120/265 +blue bands
130/287x5 " "
135/298x5 " "
140/309x4 " "
145/320x3 " "

Deadlift [sumo]
70x5
120x5
175/386x3
195/430x5
200/441x5
202.5/447x4
205/452x3
225/496x3
235/518x2

Hanging Leg Raises
BWx12x4 sets

8/10
Squats felt pretty good today, a little slower then I would of liked and the wraps mangled the back of my knee after not using them for awhile, but it felt good to have some weight on my back again.


-- Edited by Jonathan Stewart at 21:13, 2008-10-18

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Jonathan Stewart


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Date:
Saturday, Week 1 Day 5
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Weight: 92kg/203lbs

Close-Grip 3 Boards
70x5
105/231x5
125/276x5x3 sets

Squats [+band 0lbs b/100lbs t, chains 45 per side=90lbs total]
75x5
105/232x5 (191/422)
125/276x3x7 sets (211/466)

Bench Press [comp., +pause]
70x5
90x5
105/231x5
107.5/238x5
110/243x4
112.5/248x3

Reverse Hyper
BW+70lbs x 12
BW+120lbs x 12x2 sets

Neutral-Wide Grip Pull-Ups
BWx10,8,7,6,5

9/10
Haven't done squats with this sort of resistance before but I really liked them, I'll add more tension and stick with about the same bar weight next time. Pec was a little tight on the last bench press session, but weights moved smoothly...can't complain. A lot of work to do before Nats...

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EvanDunn


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Date:
RE: Jon's Training Log
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Nice pullups....

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Jonathan Stewart


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EvanDunn wrote:

Nice pullups....



And so the mockery starts...make your log so we can trade back and forth, its only fair.



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Jonathan Stewart


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Date:
Sunday, Week 1 Day 6
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Weight: 92.2kg/203lbs

Mobility work x 10mins

Scap Push-Ups
12x3 sets

8.5/10
Off day today, no cardio and had some pizza. Feeling full recovered and ready for squats tomorrow, should be a good week.



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Jonathan Stewart


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Date:
Monday, Week 2 Day 1
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Weight: 92.5kg/204lbs

Squats [comp., beltless]
70x5
120x4
145/320x5
162.5/358x5
165/364x5
167.5/369x5x2 sets
182.5/402x4
185/408x3
187.5/413x3
190/419x3
192.5./424x2

Close-Grip Bench Press [feet-up, 2 sec. pause]
75x5
85x4
90/198x3x5 sets

8/10
Decided to leave deficit deadlifts and some assistance for tomorrow noon, have some assignments due in the AM. Was happy with squats, the top sets felt heavy but I guess that makes sense after all that volume.

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Jonathan Stewart


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Date:
Tuesday, Week 2 Day 2
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Weight: N/A

Pull-Ups/Chins [various grips]
BWx14,8,6,6,6,5,5=50 total [spread throughout]

Dips [w.chain]
BW+15lbs (1 chain) x8
BW+30lbs (2 chains) x8
BW+45lbs (3 chains) x8
BW+60lbs (4 chains) x8

Side/Front Delt Raises
20lbsx12x3 sets
15lbsx12x3 sets

Chest Flyes
25lbsx10x3

9/10
Lots of energy today and was feeling well recovered, I think I may continue to do some assistance/hypertrophy work on Tuesday/Thursdays and just focus on the big three and some core movements on training days to keep the sessions under two hours. Dips were too light, haven't done them in a long time and didn't want to overdo it, heavier next time.

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Jonathan Stewart


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Date:
Wednesday, Week 2 Day 3
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Weight: 92.6kg/204lbs

Bench Press [comp.]
70x5
90/198x5
102.5/226x4
105/232x4x2 sets
107.5/237x4x2 sets
115/254x3x2 sets
117.5/259x3
117.5/259x2
120/265x2
122.5/270x2

Conventional Deadlift [standing on 2-doubled minis]
70x5 (+~150lbs BT)
125x5 " "
165/364x6x4 sets " "
220/441x2
235/518x1x2 sets

Bench Press [med.grip (hands inside ring), feet-up]
70x5
87.5x5
90/198x4
92.5/204x3x4 sets
102.5/226x3
105/232x3x4 sets

Standing GM's [SS bar]
90x198x5x5 sets

8/10
First time I've done conventional deadlifts with anything remotely heavy since I hurt my SI, they don't feel very natural at all anymore, but I was happy with how the two ~85% singles felt all things considered. Bench was slow today.

Back in tomorrow for some assistance, also thinking of picking up a Inzer TRX...I'm a pretty slow squatter but I think I would benefit from experimenting with a rebound suit.

-- Edited by Jonathan Stewart at 06:49, 2008-10-23

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Mike Tuchscherer


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Date:
RE: Jon's Training Log
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TRX is very similar to a centurion in material. The seams are a little different, but I don't think that makes one a "rebound suit" by nature.

What did you do to your SI?

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Jonathan Stewart


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Mike Tuchscherer wrote:

TRX is very similar to a centurion in material. The seams are a little different, but I don't think that makes one a "rebound suit" by nature.

What did you do to your SI?


The NXG Super + seems to work well with my style, theres lots of support/stopping power there so I can't really complain at this point. Since my last meet I've been working on trying to increase my speed out of the hole...whenever I try to do this in a Centurion it makes me misgroove.
 
I agree, that doesn't make the TRX a rebound suit, but from all I've read it should better support my want to squat faster.


Not sure really, years of pulling conventional with bad form (before PL), very rounded back form and using only one pattern mixed grip are the most likely canidates. For the last 6 months I've been pulling sumo with good sucess and plan on sticking with that, but its always nice to continue to pull conventional without pain. I haven't had many SI problems since I added soft tissue work and some mobilty/dynamic stretching drills.



-- Edited by Jonathan Stewart at 20:33, 2008-10-23

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Mike Tuchscherer


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Date:
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That's interesting about the squat suits. Let me know how that works out for you.

Do you have an excessive lumbar curve / very tight hamstrings? Just curious since I have SI issues once in a while and that's likely my problem.

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