Reactive Training Systems

Members Login
Username 
 
Password 
    Remember Me  
Reactive Training -> Training Logs -> Jon's Training Log
Post Info TOPIC: Jon's Training Log
Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Friday, Week 3 Day 3
Permalink   

Weight: N/A

Squats [comp +suit/bw]
75x5
125x4
175/384x3
..add wraps..
205/452x4
215/474x4
225/496x4
..straps up..
235/518x3

Standing Overhead Barbell Press
Barx12
55/121x8
60/132x8
65/143x8
60/132x8

Dumbell Shrugs
100lbsx12x3 sets

Dumbell Flyes [feet up]
45lbsx12x3 sets

Fat Bar OHP [clean from floor]
55/121x12x3 sets

10/10
Used an old 42 Centurion for squats today, its stock and fits really weird, seems to bit really hard when I'm in the hole, the reps still felt solid and the depth was right on. I think I'm going to start incorporating OHP'ing instead of a bench day Friday's, tried them with the fat bar after with Olle and they seemed to be a lot easier.

-- Edited by Jonathan Stewart at 00:41, 2008-11-30

__________________
Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Saturday, Week 3 Day 4
Permalink   

Weight: 93kg

Bench Press [comp +shirt]
75x5
90x4
100/221x3
..add 44 AS Katana..
135/297x2  3BD
145/320x2  3BD
155/342x2  2BD
160/353x2  2BD
165/364x2  2BD

Dumbell Rolling Extensions
20lbsx12
30lbsx12x3 sets

Seated Cable Rows
12x3  sets

GHR
BW+minix8x3 sets

9/10
Was pretty happy with the 2BD's today, will try a 1BD with the same weight next week. Need to push my chest up through the shirt more and work on my arch. First time in a Katana and first time using a belt successfully while shirted.


__________________
Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Monday, Week 4 Day 1
Permalink   

Weight: N/A

Squats [comp +b/w]
75x5
125x4
155x3
..add belt/wraps..
175/384x5
185/408x5
195/430x5
190/420x5

Bench Press [CG 3 board]
75x5
..add 3 board..
105/231x5
120/265x5
125/276x5
130/287x4
135/297x3
135/297x4


Bench Press [cg/mg/comp +band/chains]
70/154x3  +60lbs chain/double mini
75/165x3  "  "
77.5/171x3  "  "
80/176x3  "  "
80/176x3  "  "
82.5/182x3  "  "
85/187x3  "  "
85/187x3  "  "

GHR
BW+doubled mini x6 + BWx2
BW+doubled mini x8x2 sets

Dumbell Hammer Curls
45lbsx10
50lbsx8x2 sets

9/10
Fairly easy session today to start off the first week of six week cycle (of three) bringing me to Nationals in April.  Squats felt fast but triceps weren't completely recovered from Saturday so the speed on the CG and at the top of the speed bench wasn't quite where I wanted it to be today.


__________________
Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
RE: Jon's Training Log
Permalink   

Just finished the first 6 week block of my Nationals training cycle, its possible I may rotate some exercises in and out after the 3 week mark but I hope to keep most for the full block.

Volume/Intensity will be as follows:
Week 1 - 2/2 236 NL
Week 2 - 3/3 317 NL
Week 3 - 3/4 304 NL
Week 4 - 1/2 206 NL
Week 5 - 3/3 296 NL
Week 6 - 2/4 256 NL

The volume is probably a little low compared to a few of you, but my most successful programs have been based on moderate volume/moderate-high intensity, I also do quite a high amount of assistance, so I factored in for that a well.


-- Edited by Jonathan Stewart at 11:01, 2008-12-02

__________________
Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Wednesday, Week 4 Day 2
Permalink   

Weight: N/A

Bench Press [comp +2 board]
75x5
90x4
..add 2 board..
105/231x5
115/254x4
125/276x3
135/297x3
142.5/314x3
152.5/336x2
147.5/325x3

Sumo Deadlift [comp +belt]
75x5
125x5
155/342x4
175/384x4
195/430x4
205/452x4
215/474x3
235/518x3
225/497x3

Reverse Hyper
BW+70lbsx12x3 sets

Dumbell Shrugs
100lbsx12x3 sets

8/10
Work capacity felt off today. 2 boards had good speed with no spot. Deadlifts felt terrible up until the top four sets.


-- Edited by Jonathan Stewart at 02:16, 2008-12-04

-- Edited by Jonathan Stewart at 05:35, 2008-12-06

__________________
Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Friday, Week 4 Day 3
Permalink   

Weight: N/A

Squats [comp +suit/bw]
75x5
125x4
175/384x3
205/452x3
..straps up..
215/474x3
230/507x3
245/540x3

Fat Bar OHP [clean to start]
Bar (75lbs) x 10
50/110x10
55/121x8
60/132x8
55/121x10

Alternating Dumbell Curls
40lbsx12
45lbsx10
50lbsx8

Glute-Ham Raise
BW+minix10x3 sets

9/10
Good training session, squats were all fast and deep...as they should be at this weight, OHP's felt good El Gordo bar is easy on the shoulders. Energy was pretty low but this was an easy session so I was able to just cruise through it.


__________________
Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Saturday, Week 4 Day 4
Permalink   

Weight: N/A

Bench Press [comp +shirt]
75x5
90x4
105/231x3
..add 3 board and 44 Katana..
135/297x3
145/320x3
..add 2 board..
155/342x2
160/353x2
..add 1 board..
165/364x1x2 sets

Deadlifts [rev avg. band from nose height +belt]
75x5
125x5
175/384x4
205/452x3
225/497x3
235/518x4x3 sets

Squats [ssb -no belt]
75x5
125/276x5x5 sets

Rolling Dumbell Extensions [feet up]
20lbsx10
40lbsx8x4 sets

Reverse Hyper
BW+70lbsx12x3 sets

9/10
Bench was pretty fast, and am content with how it went today considering its just my second time in a Katana. The new Eleiko bars really chew up the hands/shins but don't seem to affect my grip much. 



-- Edited by Jonathan Stewart at 20:42, 2008-12-06

__________________
Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Monday, Week 5 Day 1
Permalink   

Weight: N/A

Bench [cg/mg/comp +bands/chains]
70/154x3  +80lbs chain/doubled mini
75/165x3x2 sets  "  "
80/176x3  "  "
82.5/182x3x2 sets  "  "
85/187x3x2 sets  "  "
87.5/193x3  "  "
90/198x3  "  "

Squats [comp +b/w]
75x5
125x4
155x3
..add belt/wraps..
175/384x5
185/408x5
200/441x5
210/463x5
195/430x5
185/408x5

Bench Press [CG 3 board]
75x5
105/231x4
..add 3 board..
120/265x6
125/276x6
132.5/292x3
137.5/303x3
142.5/314x3

Glute-Ham Raise
BW+minix10x3 sets

Alternating Dumbell Curls
40lbsx12
45lbsx10
50lbsx8

Delt Raise Complex [front/side/rear]
25lbsx8x3 sets
20lbsx12x3 sets
15lbsx15x3 sets

10/10
Considering how much I'm stressing for exams this week and the cortisol thats probably gushing through my body, today was a good workout. Squats were probably a rep PR with more in the tank and CG 3BD's are nearing a rep PR as well.


-- Edited by Jonathan Stewart at 22:48, 2008-12-08

-- Edited by Jonathan Stewart at 01:47, 2008-12-13

__________________
Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
RE: Jon's Training Log
Permalink   

Won't be training today as I have an important exam to study for in the AM, so will be training Thursday instead.

__________________
Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Thursday, Week 5 Day 2
Permalink   

Weight: N/A

Bench Press [comp +2 board]
75x5
95x4
105/231x3
..add 2 board..
115/254x4
125/276x4
135/297x4
150/331x3
152.5/336x3
140/309x3

Deadlift [raw sumo +belt]
75x5
125x4
175x3
195/430x4
205/452x4
210/463x3
215/474x3
220/485x3
250/551x2
245/540x1

Reverse Hyper
BW+66lbsx12
BW+86lbsx12x2 sets

Pull/Chin-Ups [various grips +chain]
BW+40lbs chainx6x3 sets

Dumbell Shrugs
100lbsx12x2 sets

Dumbell Rolling Extensions
20lbsx12
40lbsx8x2 sets
7.5/10
Was low energy/motivation today but was still able to grind out a decent workout. Bench felt slower then I would like on the heavier sets and my arch still needs work, deadlifts were very slow; 250 looked like it wasn't even moving off the floor on rep 1, was toying with my stance but I don't think I will change anything. In the future I need to balance out my sets more so I'm fresher for the heavier deadlift sets, maybe do two of the 70-80% sets after the 80-90%.


-- Edited by Jonathan Stewart at 06:52, 2008-12-12

-- Edited by Jonathan Stewart at 01:47, 2008-12-13

__________________
Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Friday, Week 5 Day 3
Permalink   

Weight: N/A

Squats [comp +suit/bw]
75x5
..add suit..
125x4
175x3
..add belt and wraps..
205/452x4
225/497x3
245/540x3
..straps up..
265/584x2
235/518x4
..straps down..
205/452x5


Barbell Overhead Press [clean to jerk position w.fat bar]
60/132x8
70/154x7
70/154x6
50/110x12

Dumbell Bicep Curls
40lbsx12
45lbsx10
50lbsx7

Machine Lateral Raises
15x4 sets

8/10
I forgot why I hate training in loose gear, suit really took me for a ride in the hole and threw me every which way...didn't feel supportive at all but overall was pretty happy with the weight. I should of thrown the straps up earlier to ensure it was seated properly.


-- Edited by Jonathan Stewart at 05:26, 2008-12-13

-- Edited by Jonathan Stewart at 07:07, 2008-12-15

__________________
Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Sunday, Week 5 Day 4
Permalink   

Weight: 92kg

Bench Press [comp +shirt]
75x5
95x4
110/231x3
..add 3 board and loose Metal Presser..
135/297x3
145/320x3
..2 board..
145/320x3
155/342x2
..1 board..
160/353x2
..chest..
160/353x1x2 sets [w. full pause]
150/331x2

Deadlifts [rev band (avg.) from neck height (5'5ish)]
75x5
125x5
175x4
225/497x3
235/518x3x2 sets
245/540x3x2 sets
265/584x3
245/540x3

Squat [ssb, no belt]
75x5
135/297x5
140/309x5
145/320x5
150/331x5
140/309x5

Reverse Hyper
BW+85lbsx15x3 sets

Rolling Dumbell Extensions [feet up]
20lbsx12
40lbsx8x3 sets

Dumbell Shrugs
110lbsx12x3 sets

9/10
Exams have effectively murdered my last two weeks of programming, recovery has been inconsistant because I've been forced to move training to different days. Considering that I still think this week ended up the best it could of under the circumstances; shirted bench today was humbling, its not fun putting a shirt on by yourself but I managed and was happy with the numbers as they were supposed to be performed in the Katana I've been using but weren't a problem in my old Metal. I really enjoy the reverse bands since we've switched from monster to average bands and lowered the attachment height some, neck height for me equates to almost exactly what I get out of a suit, may try this same configuration with bench next 3 weeks.


__________________
Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Monday, Week 6 Day 1
Permalink   

Weight: N/A

Bench Press [+purple bands (2)]
70/154x3  CG
72.5/160x3  "  "
75/165x3  "  "
77.5/171x3  MG (pinkies on ring)
80/176x3  "  "
82.5/181x3  "  "
90/198x3  Reg.
95/209x3  "  "
100/221x3  "  "
85/187x3  MG
80/176x3  "  "

Squats [comp +belt/wraps]
75x5
125x4
155x3
..add belt and wraps..
175/384x5
205/452x3
227.5/502x3
210/463x2
195/430x3
185/409x4
175/384x5


Bench Press [+CG 3 board]
75x5
95x4
..add 3 board..
125/276x3
130/287x3
140/309x3
145/320x3
130/287x3
120/265x3
115/254x3

Dumbell Curls
40lbsx8x3 sets

9/10
Two PR's today, CG 3 board 145x3 was a 2.5kg weight and 1 rep PR, 227.5x3 squat was a 2.5kg and 1 rep PR I believe. Switched from using minis to purples today for bench and took off the chain, theres more tension distributed evenly throughout the lift, I really like how they felt...100x3 was a bitch. Squats felt off today, wraps have the back of my knees all beat up so it will be a good to have a break once this high volume/intensity phase is over and I have a 1/2 week over the Holiday's...couldn't of been better timing. Regardless, it feels good to know that I'm capable of PR's these days that I don't even feel like I belong in the gym...guess you just have to suck it up sometimes.


-- Edited by Jonathan Stewart at 09:42, 2008-12-16

-- Edited by Jonathan Stewart at 22:28, 2008-12-19

__________________
JordanLinteris


Senior Member

Status: Offline
Posts: 362
Date:
RE: Jon's Training Log
Permalink   

That 502x3 w/wraps was an awesome set. Strong ass squats man.

__________________

The way to Jordan's heart, is through his left ventricle.
Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Wednesday, Week 6 Day 2
Permalink   

Deadlifts [raw sumo +belt]
60x5
100x5
137.5x3
185/408x3
..add belt..
197.5/434x3
207/456x3
227/500x3
247/545x2
257/567x1
227/500x2
207/456x3

Bench Press [comp +2 board]
60x5
100x4
..add 2 board..
115/254x5
125/276x3
135/298x3
142.5/314x3
155/342x3
142.5/314x5

Rolling Tricep Extentions
40lbsx12x3 sets

7/10
Just flew in to Nova Scotia late Tuesday night and really under estimated how beat up I would be the next day, felt fine going in but my training just wasn't up to par. 257 deadlift was okay, wasn't nearly as fast as I would of liked, had no chalk so I probably couldn't of went higher if I had wanted too. Bench actually felt terrible but I still managed to get a PR and what I had planned to do that day. All the numbers are kind of weird because we were using normal plates with 1kg collars.


-- Edited by Jonathan Stewart at 04:34, 2008-12-20

-- Edited by Jonathan Stewart at 04:34, 2008-12-20

__________________
«First  <  1 2 3 4 5 … 10  >  Last»  | Page of 10  sorted by
 
Quick Reply

Please log in to post quick replies.
Reactive Training -> Training Logs -> Jon's Training Log


Create your own FREE Forum
Report Abuse 		Powered by ActiveBoard