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Post Info TOPIC: Jon's Training Log


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Date:
Friday, Week 6 Day 3
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Weight: 94kg

Squat [comp +old 42 suit/bw]
62x5
..add suit..
102x4
144.5x3
187/412x3
207/456x3
227/500x3
247/545x2
..straps up..
267/589x1
282/622x1
292/644x1
..straps down..
232/511x2
207/456x3


Barbell Overhead Press [standing]
52/115x8
62/137x6
70/159x6
52/115x10

Dumbell Flyes
40lbsx12x3 sets

Hamstring Curls
120lbsx15, 12, 8

Dumbell Bicep Curls
40lbsx8
50lbsx6
55lbsx5
60lbsx5

10/10
Jet lag was long gone by this point. Lots of energy today and squats felt great, depth felt where it should be and squat felt fairly strong for the suit I was using (a few sizes up from my comp suit), 292 was 17kg gym PR. OHP and accesory work felt good as well, wasn't able to do everything as planned, no GHR around. Sorry for the ****ty video.


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RE: Jon's Training Log
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Squat machine! Looks like you are good for over 300kg by the way your squat looked in the vid.

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



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Thanks, not sure on depth from that video.

The goal is 300 by Nationals, so if I stay consistant and throw on a tighter suit I think it may be there by April but I should know before then.


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Date:
Sunday, Week 6 Day 4
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Weight: N/A

Bench Press [comp +loose shirt]
60x5
100x4
110/231x3
..add shirt..
125/276x3  2 board
137.5/303x3  1 board
145/320x2
155/342x1
175/386x1
165/364x1


Romanian Deadlift [conv, no belt]
60x5
100x4
145/320x4
155/342x4
155/342x4
165/364x4
145/320x4
135x4
105x4

Hamstring Curls
15x3 sets

Rolling Dumbell Presses
35lbsx8
45lbsx8
55lbsx8x3 sets

9/10
Bench felt pretty good considering the shirt is almost too loose to be a good training shirt and can be easily put on without assistance, the real work starts on Week 8 when I get back in a Katana. Romanians/SLDL really expose the frailty of my lower back...which is still a work in progress, the reverse hypers and GHR have really made a difference, but even a light set of conventional pulls gets my SI screaming.


-- Edited by Jonathan Stewart at 08:37, 2008-12-26

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Date:
Monday, Week 7 Day 1
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Weight: N/A

Bench Press [cg/comp]
60/132x5  CG
70/154x5  "  "
80/176x5  "  "
90/198x3  "  "
100/221x3  "  "
110/242x3  comp
120/265x3  "  "
130/287x3  "  "

Squat  [comp +belt/wraps]
60x5
100x4
145x3
..add belt/wraps..
175/386x5
195/430x5
185/408x5

Bench Press [CG 3 board]
60x5
80x4
100x3
..add 3 board..
120/265x3
130/286x3
135/297x3
140/314x3

Dumbell Hammer Curls
35lbsx12
40lbsx12

9/10
Home for Christmas so no bands/chain on hand today, so just varied CG with regular competition grip bench, raw feels a lot stronger, 5-10kg stronger then last time I touched it a few months ago. Squats felt terrible, slow/stiff but that was to be expected. This is a deload week and I'll be travelling to see family in New Brunswick so I will train when and where I can, hopefully getting another 1-2 workouts in before the weeks over.


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Date:
Sunday, Week 7 Day 4
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Weight: N/A

Bench Press [close grip, w.pause]
60/132x5
80/176x4
90/198x3
100/221x3
105/232x3
110/243x3
112.5/248x3
105/232x3

T-Bar Rows
20/44x8
40/88x6
60/132x6
65/143x6
70/154x6
60/132x6

Rolling Dumbell Extensions
42lbsx8
51lbsx8x4 sets

8/10
Have been visiting with family all week in another province so I was unable to get in Wednesday/Friday's training, did my best to make up Saturday's training tonight and will be in for my regular Monday workout tomorrow. As soon as I stopped training last week I came down with some sort of chest cold...I feel like I'm overcoming it now but don't feel too guilty missing a few workouts this week as it was a 1/2 week, will take it easy tomorrow and ease into the 3/3 week the best I can.
All considered CG bench (substituted for light shirt work) felt really strong, all reps were paused and fast. 


-- Edited by Jonathan Stewart at 08:54, 2009-01-01

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Date:
Monday, Week 8 Day 1
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Bench Press [medium grip, pinky on rings  w.pause]
60/132x5
82.5/182x4
100/221x3
110/243x3
125/276x3
105/232x3
100/221x3
100/221x3

Squat [comp. +belt]
60/132x5
100/221x4
145/320x3
185/408x1

Bench Press [close grip +3 board]
100/221x5
..add 3 board..
115/254x4
125/276x3
135/297x3
145/320x3
140/309x3
135/297x3
125/276x3
120/265x3
115/254x3

5/10
Bench felt okay, granted I was sore from CG the day before...was still fighting a cold as this point and was supposed to go near 500 for bw squats, I knew from the moment I did my first rep of the first work set that squats wouldn't be happening so I shut it down.


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Date:
Tuesday, Week 8 Day 2
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Bench Press [comp +2 board]
60/132x6
82.5/182x5
100/221x4
..add 2 board..
120/265x3
135/297x3
145/320x3
155/342x3  10kg rep PR
145/320x2
135/297x3
125/276x3

Deadlift [comp +belt/suit]
100/221x5
145/320x4
..46 Metal Viking deadlifter on..
185/408x3
225/497x3
..straps up..
245/540x3
272.5/601x2  Rep PR
245/540x2
225/497x3


Rolling Tricep Extensions
35lbsx10
45lbsx8x2 sets

7/10
As you can see from the video everything was a little off today, form was terrible on deadlifts and I was seeping back into old habits. But I am actually quite pleased with training over the past few months, I'm pretty close to my goals for Nationals right now, and could probably do them tomorrow if I had to, so 14 weeks from now I'm sure I'll be more then capable of them. The fact that I'm getting easy PR's and rep PR's on a 3/3 week with lots of room to spare and while being sick tells me that my strength is way above where its ever been...so that keeps me moving forward even though a few tough weeks.


-- Edited by Jonathan Stewart at 08:53, 2009-01-01

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RE: Jon's Training Log
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I've been getting behind on posting lately but hope to stay on track now that school is starting back up.

I'm working on my next 6 week cycle right now, I have Friday and Saturday of this 3/3 week left, then a 2/4 week next week, then starting a new cycle...will look to work in some tighter gear and be a little more strict with form and depth/pauses. 

My training schedual is also changing as I have a different class schedual and have started a personal training job, so my training will take place in the AM...probably with Evan, and I will be doing GPP on Tues/Thurs as well to stay a lean ~95kg.


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thanks for the kind words bro. i like the trx a lot, started using it about july or so. i used to lift in a centurion but just never felt comfortable and had depth problems. it could have been that i just wasnt that good lifting in gear yet. I still dont feel that im good at it and made it my new years resolution. but anyway the trx has good pop to it, i could def notice a difference from the size 34 i used in october compared to the 33 i used on tuesday. i am not a dive bomb type squatter, i more just like to descend normally and let the suit take up the slack.  the straps are wider than the centurion also and give a little more support in the torso. i think you can learn any suit it just takes practice. thanks again

-- Edited by Tony Parrella at 03:16, 2009-01-02

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Jonathan Stewart wrote:

I've been getting behind on posting lately but hope to stay on track now that school is starting back up.


I'm working on my next 6 week cycle right now, I have Friday and Saturday of this 3/3 week left, then a 2/4 week next week, then starting a new cycle...will look to work in some tighter gear and be a little more strict with form and depth/pauses. 

My training schedual is also changing as I have a different class schedual and have started a personal training job, so my training will take place in the AM...probably with Evan, and I will be doing GPP on Tues/Thurs as well to stay a lean ~95kg.


Training with me? You wish...maybe at the same time but thats as close as it gets



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EvanDunn wrote:

 

Jonathan Stewart wrote:

I've been getting behind on posting lately but hope to stay on track now that school is starting back up.


I'm working on my next 6 week cycle right now, I have Friday and Saturday of this 3/3 week left, then a 2/4 week next week, then starting a new cycle...will look to work in some tighter gear and be a little more strict with form and depth/pauses. 

My training schedual is also changing as I have a different class schedual and have started a personal training job, so my training will take place in the AM...probably with Evan, and I will be doing GPP on Tues/Thurs as well to stay a lean ~95kg.


Training with me? You wish...maybe at the same time but thats as close as it gets

 




I'm not going to comment on that, get off your high horse champ ;)

 



-- Edited by Jonathan Stewart at 22:40, 2009-01-02

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Date:
Friday, Week 8 Day 3
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Squats [SSB, beltless]
87.5/193x5
115/259x4
142.5/314x3
157.5/347x4
167.5/369x4
177.5/391x3
187.5/413x2
167.5/369x4
157.5/347x3

Fat Bar OHP [clean first rep]
59/130x7
64/141x6
69/152x6
59/130x6

Dumbell Bicep Curls
20lbsx8
45lbsx6
50lbsx6
60lbsx5x2 sets

Delt Machine Raises
80lbsx8
100lbsx8x2 sets

8/10
Short one today, was supposed to do some heavy suited squats but I forgot my belt as I'm still unpacking...swore I had everything before I left for the gym, but such is life...will do them in the morning instead. SSB squats are hard! But I was happy with how well I held my form, OHP felt very good...work capicity is way down from a combination of diet, being sick and lack of activity but it should be back up to par in a few days.



-- Edited by Jonathan Stewart at 03:10, 2009-01-03

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Date:
Saturday, Week 8 Day 4
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Weight: 93kg

Squats [comp. +suit/bw]
..42 NXG super+ on..
125x5
175/284x4
205/452x3
..add wraps..
235/518x3
255/562x3
..straps up..
265/584x2
280/617x2  Rep PR
320/706x1  Walkout w. 1/4 sq
..straps down..
225/497x4


Bench Press [comp. +1 board]
75x5
90x4
..add 1 board..
110/242x3
120/265x3
130/287x3
140/309x3  Rep PR
135/297x3
125/276x3
115/254x3

Rolling Thunder [fat PVC grip]
Apparatus + 25/55 x 3 [15 sec holds]
Apparatus + 40/88 x 3 [15 sec holds]
Apparatus + 50/110 x 3 [15 sec holds]

Rolling Thunder [pinch grip]
Apparatus + 10/22 x 3 [15 sec holds]
Apparatus + 12.5/28 x 3 [10 sec holds]
Apparatus + 15/33 x 3 [5 sec holds]

Reverse Hyper
BW+90lbs x 12x3 sets

Rolling Tricep Extensions
35lbsx8
45lbsx8x3 sets

9/10
Work capacity is still down. Suit was really loose today, I've lost 2kg this week from being sick so it was sliding and biting all over the place, 280x2 felt better then 265x2 but I still felt a little out of groove, next week is the last one in this older suit though. Raw 1bd's went okay, had another 5-10kg in me for a triple. Experimented with the rolling thunder, was a lot of fun.


-- Edited by Jonathan Stewart at 23:52, 2009-01-03

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Date:
RE: Jon's Training Log
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nice squats there. what kind of shoes are you wearing, are those the do-win rouges? how do you like them?

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