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Jonathan Stewart


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Date:
Jon's Training Log
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Tony Parrella wrote:

nice squats there. what kind of shoes are you wearing, are those the do-win rouges? how do you like them?



 Thanks Tony.

They look like Rouges, but I'm not really sure of the exact model name, one of our guys did a bulk order through Quest Nutrition after the 2008 Arnold Classic, they had these and a white and red pair available. I used to squat in the 04' Adistar's but like these better for their higher heal (1.5") and wide toe area, the Dowin's I have differ from the Rouges in that they are leather vs. suede and only have one velcro strap. 

I find I'm more comfortable under the bar and during walkout with these shoes, and the higher heal helps with depth, but I wouldn't suggest anyone jumps into these after wearing Converse high tops, or something flat soled as a 1.5 inch heal can be quite hard on your knees if you don't ease into it.



-- Edited by Jonathan Stewart at 19:45, 2009-01-04

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Jonathan Stewart


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Posts: 164
Date:
Monday, Week 9 Day 1
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Bench Press [comp. +dbl purple bands (avg.)]
70/154x5  CG
75/165x4  "  "
85/187x3  "  "
95/209x3  reg.
105/231x3  "  "
100/221x3  "  "
90/198x3  MG
85/187x3  "  "
80/176x3  "  "

Squat  [comp. +belt/wraps]
75/165x5
125/276x4
..add belt/wraps..
175/384x4
205/452x3
225/497x2
240/529x1
215/474x3
185/208x4

Bench Press [CG 3 board]
75/165x5
95/209x4
..add 3 board..
120/265x3
130/287x3
140/309x3
150/331x2
130/287x3

Delt Raise [side/front]
20lbsx8x2 sets
25lbsx8x2 sets
30lbsx8x2 sets

Chin-Ups [CG]
BW+40lbsx6,4,4

8/10
Bench is feeling a little burnt out I missed the 3rd rep at 150kg today, so not that terrible as my CG 3 board PR is 145x3 but enough that maybe I'll back off a little on Wednesday to ensure I'm fresh for shirted bench on Saturday. Squats felt slow today, 240 was easy and was originally planned for a double but I wasn't happy with my technique after the single so I racked it, could of done a hard second...again dont want to push my luck so I'm fresh for Friday.


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Jonathan Stewart


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Date:
Tuesday, Week 9 Day 2
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Tire Flips
500lb tire x5x5 sets

..alternating set for set with..

Pull-Ups [Olympic rings]
BWx5x5 sets

Jogging [50% +1 min break]
400m x2 sets

Push Downs [mini band]
x25,25, 31, 19

Rolling Thunder [2 inch diameter thick handle, 2 sec hold at top]
Apparatus +10/22x12
Apparatus +25/55x10
Apparatus +35/77x8
Apparatus +45/99x6
Apparatus +50/110x4
Apparatus +55/121x2
Apparatus +60/132x1

Machine Calf Raises
BW+325lbx12
BW+350lbx10
BW+375lbx8
BW+400lbx6

Dumbell Flyes [flat bench]
30lbx15x3 sets

First day back at GPP after way to long off, cardio is nonexistant at this point but it felt good to be back doing a variety of odd lifts, if anything this geared to help with recovery and keeping me interested just as much as it is meant to increase work capacity and cardio. Had quite a bit of energy today, just no work capacity, but that will come back fast. Doing a similar program on Thursday's as well.



-- Edited by Jonathan Stewart at 22:43, 2009-01-06

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Jonathan Stewart


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Posts: 164
Date:
Wednesday, Week 9 Day 3
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Bench Press [comp +2 board]
75/165x5
95/209x4
..add 2 board..
105/231x3
120/264x3
135/297x3
150/331x3
160/353x2  Rep PR
140/30x3
125/276x3

Deadlift [comp +suit/belt]
75/165x5
...46 Metal Viking Deadlifter on..
125/276x4
175/284x3
205/452x3
230/507x2
..straps up..
255/562x2
280/617x1  2.5kg/6lb PR
300/661x0
255/562x2
235/518x2
215/474x3

7/10
Low rating today because of the missed rep at 661, I got it to about 2 inches from lockout but my upper back was a little to rounded so there was no way I was locking it out...so close! A little more technique work and it would of been there as it moved off the floor quite easily, pretty dissapointing as this was the first lift of any significance that I've missed in a long time so that really got to me. But it also would of been a 22.5kg PR so I can't get to beat up about it. I'll get it next time.

Was short on time so will have to the assistance at work tonight.


-- Edited by Jonathan Stewart at 21:43, 2009-01-07

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Jonathan Stewart


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Rolling Dumbell Extensions
35lbsx8
50lbsx8x3 sets

Facepulls
80lbsx15x3 sets

Muscular Endurance Class [at work]
x50 minutes

I need to do all the group classes at work so I'll be able to explain them if clients ask, this one was actually pretty interesting...it kicked my ass. Will probably skip GPP tomorrow because of this and another one tomorrow.


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Jonathan Stewart


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Date:
Thursday, Week 9 Day 4
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Elliptical Machine [~135BPM]
x18 minutes

Band Pushdowns [w.mini]
x50,25,25

Deadlifts [comp.]
Barx8x4 sets

Scap Push-Ups
BWx8x3 sets

Muscular Endurance Class
x50 minutes

Skipped formal GPP today, but did some general recovery work and took another course at work which should act as good recovery for tomorrows heavy squats.


-- Edited by Jonathan Stewart at 05:58, 2009-01-09

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Jonathan Stewart


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Posts: 164
Date:
Saturday, Week 9 Day 5
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Squat [comp +b/w]
75/165x5
125/276x4
..Custom 40 NXG super+ on..
175/384x3
205/452x3
235/518x2
265/584x2 Baseline PR
..straps up..
290/639x1
275/606x2
245/540x3

Bench Press [comp +shirt/belt]
75/165x5
95/209x4
110/242x3
125/276x2
..44 AS Katana on..
155/342x3 3 board
165/364x2 2 board
175/386x2 1 board  Tied PR
180/397x1 w.pause  5kg/11lb PR
165/386x1 w.pause

7/10
A few small PR's, getting close to a 400 bench...long overdue. But this workout still ended up feeling pretty bad, I had planned to do another (heavier) single today but as soon as I hit depth with 290 my nose started gushing blood and that totally threw me off, I somehow managed to finish the rep pretty easily but I lost any confidence to get under the bar again that day. Definitly burnt out, looking forward to Week 10, a 2/2.

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Jonathan Stewart


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Posts: 164
Date:
Monday, Week 10 Day 1
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Bench Press [medium-grip +dbl avg. band]
~100lbs tension 
Barx5
70/154x3
80/176x3
90/198x3
95/209x3
105/231x3  Baseline PR
100/221x3
95/209x3

Squat [comp +belt/wraps]
75/165x5
125/276x4
175/384x3
..add belt/wraps..
190/419x5
200/441x5
185/408x5

Bench Press [CG 4 board]
75/165x5
90/198x4
..add 4 board..
125/276x3
135/297x3
145/320x3
155/342x3
140/309x3

Band Pushdown [doubled mini]
x33/20/20/27 (throughout workout)

Swedish Press
30/66x6
40/88x6
50/110x6x2 sets

9/10
Squats and bench felt pretty good today, just starting to get back to where I should be...not quite the speed I'm capable of but otherwise a good start to my second of three 6 week cycles until Nationals. It's nice to have a easy week right now.


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EvanDunn


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RE: Jon's Training Log
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What is a swedish press supposed to be?

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Jonathan Stewart


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EvanDunn wrote:

What is a swedish press supposed to be?



 We named it after Olle, its a variant of a overhead plate press.



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EvanDunn


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I thought Westside were the only people that renamed exercises in silly ways :p

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Jonathan Stewart


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EvanDunn wrote:

I thought Westside were the only people that renamed exercises in silly ways :p



The French got a press, so should the Swede's 



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Jonathan Stewart


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Posts: 164
Date:
Tuesday, Week 10 Day 2
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Elliptical Machine [~140BPM]
x18 minutes

Alternating Dumbell Curls
30lbsx8
50lbsx6x2 sets

EZ Bar Curls
100lbsx6x2 sets

Band Pushdowns [w.mini]
x50,25,25

Chin Up's [CG]
BWx5x5 sets

No formal GPP today, but got some work in.


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Jonathan Stewart


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Posts: 164
Date:
Wednesday, Week 10 Day 3
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Bench Press [comp +1 board]
75/165x5
..add 1 board..
95/209x4
105/231x3
115/254x3
120/265x3
130/287x3
125/276x3

Deadlift [comp +belt]
75/165x5
125/276x4
155/342x3
185/408x3
..add belt..
210/463x3
220/485x3
230/507x3
205/452x3

Band Pushdowns [mini]
x33,33,34

Rolling Dumbell Extensions [feet up, 30 sec rest]
40lbsx8x8 sets

Rope Pushdowns
x15,12

Reverse Hyperextension
BW+90lbsx12x3 sets

9/10
Everything felt pretty fast today, bench still feels a little stale but its coming around.


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Jonathan Stewart


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Posts: 164
Date:
Friday, Week 10 Day 4
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Squats [comp +suit/bw]
75/165x5
125/276x4
175/384x3
..add Custom Centurion NXG super+..
205/452x3
..add wraps..
235/518x3
250/551x2 
225/497x3
215/474x5

Standing OHP [fat bar, clean to start]
55/121x6
65/143x6
75/165x5  Baseline PR
70/154x8  Baseline PR

Dumbell Delt Raise [superset, front-side]
25lbsx8x6 sets

Neutral Wide-Grip Pull-Ups
BWx12,9,6
BW-help from minix6

9/10
Squats felt a little slow today, but I went as heavy as planned without any real problem...all sets were straps down. Assistance felt good today, a few baseline PRs, found a new way to rig up assisted pullups on our EliteFTS racks to facilitate burn out sets.


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