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Post Info TOPIC: Jon's Training Log
Jonathan Stewart


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RE: Jon's Training Log
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Mike Tuchscherer wrote:

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.


Thanks, I will.

From personal diagnoses I would say, yes. I know a lot of people who have pulled conventional for years and never had a problem, so what you said is more then likely the issue. I have very tight hamstrings and can hold a very high arch in the bench.

How do your tight hamstrings effect your lifts?

-- Edited by Jonathan Stewart at 23:11, 2008-10-23

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EvanDunn


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"years of pulling conventional with bad form (before PL), very rounded back form. For the last 6 months I've been pulling sumo with good sucess and plan on sticking with that"

How is your rounded back conv. different from your rounded back sumo? :p

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Jonathan Stewart


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Posts: 164
Date:
Friday, Week 2 Day 5
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Weight: 92.5kg/204lbs

Squats [comp.]
70x5
125x5
155/342x3
155/342x2
175/386x3
180/397x3
185/408x3
+belt/wraps
200/441x3
205/452x2
210/463x2

Reverse-Band Bench Press
90x5
130/287x5
150/331x3
160/353x3
170/375x3
175/386x3
175/386x2x2 sets

Dips
BWx6
BW+2 chain x6
BW+4 chain x6
BW+5 chain x6
BW+6 chain x4

Alternating Dumbell Curls
40lbsx8
45lbsx8
50lbsx6

8/10
The muscles at the top of my quad, near the hip (rec. fem/TFL?) were very stiff today, all the mobility and stretching in the world did nothing to loosen them up. During squats they were making me want to fall forward in the hole, and any rebound effect was gone, so I adjusted numbers accordingly and ended up a few kg's short of my goal for the day. I knew the excessive tightness would have me pulling deads completely out of position so I just skipped them for today, will do some tommorrow if things feel exceptionally better. Energy was fine though, seems whens one things on the other acts up.

-- Edited by Jonathan Stewart at 04:20, 2008-10-25

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Jonathan Stewart


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Posts: 164
Date:
Saturday, Week 2 Day 6
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Weight: N/A

Squat [+bands/chains]
20/44x5 +90lbs chain/150lbs bt]
105/231x3 " " (471)
115/254x3x4 sets " " (494)
135/297x3x3 sets " " (538)

Close-Grip 3 Board
70x5
90x5
110/243x3
115/254x3
120/265x3
125/276x3
127.5/281x2
130/287x2

Pull/Chin-Ups [various grips]
AFSAP to 30
BW+1 chain x8
BW+2 chain x6
BW+1 chain x6x2 sets
BW+1 chain x4

GHR
BWx6
BWx10
BW+mini x8x2 sets

Dumbell Delt Raise [side/front]
20lbsx12x4 sets

Incline Bench Delt Raise [rear, single arm]
15lbsx12x2 sets

9/10
Squats didn't hurt nearly as much today, but still decided to pass on the deadlifts from yesterday, don't want to aggrivate anything I don't have to. GHR's are great, I'm glad we bought the machine...the pad has an ART type effect on my quads.

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Jonathan Stewart


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Posts: 164
Date:
Monday, Week 1 Day 1
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Weight: N/A

Squat [comp., beltless]
70x5
120x5
145/320x2
155/342x3
160/353x3
165/364x3
180/397x3
185/408x2
187.5/413x2

Bench Press [med. grip, 2BD]
65x3 + 60lbs chain
75x3 " "
85x3 " "
90/198x3x3 sets " "
95/209x3 " "
105/232x3x2 sets " "

Dumbell Shrugs
80lbsx12
90lbsx12x2 sets

Delt Raise Circut [front, side, rear]
20lbsx8x6 sets

Dumbell Bicep Curls
40lbsx8
45,50lbsx 6

9/10
First real training day back after a deload week which was preceeded by a pretty demotivated week (and midterms), I've done a little soul searching and feel confident in my Nationals training plans now and hope to take advantage of the next 5 months of offseason training.



-- Edited by Jonathan Stewart at 10:48, 2008-11-12

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Jonathan Stewart


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Posts: 164
Date:
Wednesday, Week 1 Day 2
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Weight: N/A

Bench Press [comp.]
75x5 + 60lbs chain
95/209x3 " "
97.5/215x3 " "
100/221x3 " "
105/232x3x2 sets " "

Deadlifts [sumo, belt]
75x5
125x5
155/342x3
175/384x2
195/430x3
200/441x3
205/452x3
225/496x2
235/518x2

Dumbell Bench Press
50lbsx9
85lbsx5x3 sets

Glute-Ham Raise
BWx8x3 sets + mini band
BWx8x3 sets

9/10
Bench was very fast today. Deadlifts felt fast, tried some new stretches that seemed to loosen me up a lot better so getting into proper position wasn't a problem. Curious to see where my raw deads are at right now..


-- Edited by Jonathan Stewart at 05:38, 2008-11-13

-- Edited by Jonathan Stewart at 05:43, 2008-11-14

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Jonathan Stewart


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Posts: 164
Date:
Friday, Week 1 Day 3
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Weight: 91.8kg/202.5lbs

Squats [comp +straps down/bw]
70x5
125x3
175/384x3
195/430x3
205/452x3
225/496x3
245/540x2
235/518x2

Dumbell Bicep Curls
25lbsx10
45lbsx8
40lbsx8x2 sets
35lbsx8
30lbsx8
25lbsx10

9/10
Squats felt pretty smooth today, depth looked pretty good too.. Evan, you'd be surprised (I'll throw a vid up later), had the suit on from 75kg on and that seemed to help. Training partners left me right before shirted bench so I'll have to come in Sunday for that.

-- Edited by Jonathan Stewart at 05:25, 2008-11-18

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EvanDunn


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Date:
RE: Jon's Training Log
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I doubt I'll be surprised...I've been conditioned to expect 3 inches high

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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Monday, Week 2 Day 1
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Weight: 93kg/205lbs

Squat [comp +belt/wraps]
70x5
125x5
155x4
175x3
..add belt/wraps..
185/408x3
195/430x3
200/441x3
210/463x3

Bench Press [comp +doubled mini/chains]
70/154x3x3 sets ~60lbs chain/60lbs band t.
75/165x3x2 sets " "
80/176x3 " "
85/187x3 " "
87.5/193x3 " "
90/198x3 " "
92.5/204x3 " "
95/209x3 " "

Glute-Ham Raise
BW+2 minis x3, BW+1 mini x3, BWx2
BW+2 minis x2, BW+1 mini x3, BWx3
BW+2 minis x2, BW+1 minix3, BWx3

Dumbell Shrugs
90lbsx12
100lbsx12x2 sets

10/10
Finally starting to feel back on track. New stretches are paying off for squats I think, most sets were to depth or pretty damn close and weight felt pretty easy. Dominic convinced me to add a doubled mini to my bench as well as the chain, bar weight was reduced a lot but I really liked the feel, will probably keep this as a staple on my 'speed bench' day. All in all a good day of training, and hopefully a sign of whats to come for this offseason.

http://www.youtube.com/watch?v=6RHAXGY4ZSE

-- Edited by Jonathan Stewart at 05:21, 2008-11-18

-- Edited by Jonathan Stewart at 16:47, 2008-11-22

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Jonathan Stewart


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Posts: 164
Date:
Wednesday, Week 2 Day 2
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Weight: N/A

Deadlifts [comp +belt]
75x5
125x4
145x3
175x3
195/430x2
195/430x3
205/452x4
215/474x3
220/485x3
225/496x3
245/540x2

Bench Press [comp +2BD/3BD]
75x5
105/231x3
..add 2BD..
125/276x3
135/297x3
145/320x3
150/331x3
155/342x3
..add 3BD..
157.5/347x3
160/352x3

Reverse-Hypers
BW+50lbsx12x3 sets

Cambered Bar Pushdowns
70lbsx12
80lbsx12
90lbsx8

10/10
Still a few bad habits during the deadlift, still looking down slightly, a little more thoracic curve rounding then I'd like and hips shooting up a little fast...with that said I felt more in position this week then I had in previous sessions, and weights moved fairly fast. Raw boards flew today as well, lots of energy and a good pace today.

Also, Evan has made me aware that I've--as he would word it "stolen" Andrews ??/10 ranking system...so for that I am sorry, I like it..



-- Edited by Jonathan Stewart at 05:49, 2008-11-20

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Jonathan Stewart


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Posts: 164
Date:
Friday, Week 2 Day 3
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Weight: N/A

Squats [comp +suit]
75x5
125x4
175/384x3

Dumbell Shrugs
100lbsx12x3 sets 

6/10
"One of those days", sums up today pretty well. Was up all night doing an assignment and somehow figured that wouldn't impact suited squats today...well it did, 175 felt heavy and on a day with 255-65 as a top set that just doesn't fly. Decided to pack it in and save myself for shirted bench tomorrow, and hopefully todays squats as well. Ten hours of sleep for me tonight.



-- Edited by Jonathan Stewart at 01:01, 2008-11-22

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Jonathan Stewart


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Posts: 164
Date:
Saturday, Week 2 Day 4
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Weight: N/A

Bench Press [comp +shirt]
75x5
90x4
105/231x3
..add shirt..
Tried a few different shirts...Viking Presser, Katana, F6 x a few random singles
..shirt off..
105/231x3
110/242x3
115/254x3
120/265x3

Squat [comp +suit/bw]
75x5
125x5
155x4
175/386x4
..add wraps..
205/452x3
215/474x3
225/496x3
235/518x3
..strap up..
245/540x3
265/584x2
275/606x1

GHR
BWx8x5 sets

7/10
Bench is frusteratig right now, not really sure what kind of shirt I need to be wearing. Squat felt off today but still managed plenty of volume, and a legit PR after lots of sets but theres definitly lots of room for improvement.

PS.Thanks to Evan for the constructive commentary

http://www.youtube.com/watch?v=bHNnXq2XAgU



-- Edited by Jonathan Stewart at 01:23, 2008-11-23

-- Edited by Jonathan Stewart at 01:24, 2008-11-23

-- Edited by Jonathan Stewart at 06:01, 2008-11-25

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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Monday, Week 3 Day 1
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Weight: N/A

Bench Press [CG 3BD]
75x5
..add 3BD..
100/221x5
110/242x5
125/276x3
130/287x3
132.5/292x3
135/297x3
137.5/303x3
140/309x3
125/276x8

Squats [comp +belt]
75x5
125x5
165/364x5
175/386x5
180/397x5
185/408x5

Bench Press [comp +bands/chain]
75/165x3  CG +double minis/60lbs chain
77.5/171x3  "  "
80/176x3  "  "
85/187x3  MG "  "
85/187x3  "  "
87.5/193x3  "  "
90/198x3  comp  "  "
90/198x3  "  "
92.5/204x3  "  "

Dumbell Curls
40lbsx10
45lbsx8x2 sets

Reverse Hyper
BW+75lbsx12x3 sets

Skullcrushers
90lbsx8
110lbsx8
110lbsx6

10/10
My programing has been out of wack lately so I took today a little easier then planned in an attempt to get everything in line again, squats felt fast and were depth...not wearing my rehband anymore but I can't feel much difference. Bench felt awesome, CG 3 boards are feeling quite a bit stronger and I'm really enjoying the band+chains. Did some skullcrushers with Dominic for a change, am thinking about adding these in for some variety. Definitly an improvement in energy since late last week, with Friday and Saturday being less then perfect


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Jonathan Stewart


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Posts: 164
Date:
RE: Jon's Training Log
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We finally received three full sets of brand new Eleiko plates, 3 bars and collars, on top of the stuff we've already purchased from Elite and ER. 

Can't wait to pull on the new bars tomorrow...I'll miss the Ivankos though.


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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Wednesday, Week 3 Day 2
Permalink   

Weight: N/A

Deadlifts [comp sumo +belt]
75x5
145x5
195/430x3
205/452x3
215/474x3
225/496x3
215/474x3
205/452x5

Bench Press [comp +2/3BD]
75x5
100/221x3
..add 2BD..
125/276x5
135/298x3
140/309x3
145/320x3
140/309x3
..add 3BD..
145/320x3
145/320x3
150/331x3

Skullcrushers
75lbsx10
90lbsx10
100lbsx10
110lbsx8

Reverse Hypers 
BW+75lbsx12x3 sets

9/10
A little low on energy today, and deadlifts felt slow off the floor. Triceps were fried by the end of today, but thats what needs to happen if I'm going to improve my top end as much as possible. Pulling on the Eleikos is rough on the hands, but I didn't notice any grip impairment.


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