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Post Info TOPIC: Jon's Training Log
Jonathan Stewart


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Posts: 164
Date:
Friday, Week 16 Day 3
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Squats [Comp. +belt/wraps]
75/165x5
125/276x4
155/342x3
..add wraps..
185/408x3
..add belt..
195/430x3
215/474x3

Bench Press [Comp. +44 AS Katana]
75/165x5
95/209x4
105/231x3
..add Katana..
140/309x3  3board
140/309x3  3board
165/364x3  2board
180/397x3  2board

Bench Press [MedG., all paused]
75/165x5
90/198x4
95/209x4x4 sets

Rolling Dumbbell Extensions
40lbsx8
60lbsx8x3 sets

Cable Pressdowns 
120lbsx12
140lbsx12
160lbsx12
Stackx12

Alt. Dumbbell Curls
50lbsx6x3 sets

Reverse Hypers
90lbsx12x3 sets

Squats felt rough during the warm up, but came together well for the last set, 474 was very fast. Added Saturday's bench on to today as I have an Oly. certification 9-5 tomorrow and Sunday, I should be able to get the deadlifts in there but I don't want to be doing shirted bench at a Olympic lifting gym. Bench was supposed to be 170 to 2 boards I think, but it was missloaded to 180, ended up feeling very light so I was happy with that.


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Jonathan Stewart


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Posts: 164
Date:
Monday, Week 17 Day 1
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Squats [Comp +42 Centurion NXG super+/bw]
75/165x5
125/276x4
155/342x3
..suit/belt on..
182.5/402x3
200/441x3
..wraps on..
215/474x3
230/507x3
..straps up..
245/540x3
260/573x2

Bench Press [Comp, no pause]
75/165x5
90/198x4
102.5/226x3
110/243x3
115/253x3
120/265x2x2 sets

Squats still feel slow this week, all my suits are feeling loose though and the weight feels heavy on walkout, hopefully things are feeling better by next week. Bench felt easy, quick.


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Jonathan Stewart


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Posts: 164
Date:
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Box Jumps [standing, 12" from box base]
24"x5
..add 30lb weight vest..
24"x2
36"x5
24"x2
36"x5
24"x2
36"x5

Anerobic/VO2 Max Sprints [treadmill]
4MPH x 3 mins
7.5MPH x 3 mins
4MPH x 5 mins
8MPH x 3 mins
4MPH x 5 mins

Freemotion Walking Cable Rows
60lbsx20
80lbsx20
100lbsx20x2 sets

Freemotion Chest Press
60lbsx20
70lbsx20
80lbsx20x2 sets


-- Edited by Jonathan Stewart at 06:09, 2009-03-04

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JordanLinteris


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Posts: 362
Date:
RE: Jon's Training Log
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How do you like doing boxjumps?? I have always wanted to play around with those.

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


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Posts: 164
Date:
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JordanLinteris wrote:

How do you like doing boxjumps?? I have always wanted to play around with those.



They're interesting, I'm taking a PARE test to get some referrals at work so figured I'd do some movements to get conditioned for it. I did the jumps with a 30lb vest on which made them interesting but I think I'll keep them in for conditioning, maybe add some broad jumps, tire flips and sprints. You just need to ease yourself into it, looking at a 3 foot box can be daunting for someone whos never done it before...no one wants to trip and faceplant. I think the the key is to stand no more then 10-16" away from the the base of the box and syncronize your arm swing, hip/knee extension.

Fun exercise.



-- Edited by Jonathan Stewart at 06:13, 2009-03-04

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Jonathan Stewart


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Posts: 164
Date:
Wednesday, Week 17 Day 2
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Wednesday, Week 17 Day 2
Bench Press [Comp. +44 Katana]
75/165x5
90/198x4
105/231x3
..shirt on..
140/309x3  3 board
147.5/325x3  2 board
157.5/347x3  floating didn't touch
167.5/369x1 pause
170/375x1 pause

Deadlift [Sumo +46 Metal Deadlifter]
75/165x5
125/276x4
175/384x3
..suit on..
210/463x3
235/518x3
..straps up..
255/562x2
275/606x1x2 sets


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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Thursday, Week 17 Day 3
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Seated Dumbbell Press
40lbsx10
75lbsx10x2 sets
75lbsx6-3-1

Incline Dumbbell Curls
30lbsx12x3 sets

Reverse EZ Bar Curls
70lbsx10x3 sets

Reverse Pec Deck
x10x3 sets

Standing/Seated Calves


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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Saturday, Week 17 Day 4
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Bench Press [Comp. +44 Katana]
75/165x5
90/198x4
105/231x3
..shirt on..
140/309x3  2 board
160/353x3  2 board
170/375x2  2 board
190/419x2  2board
195/430x2x2 sets  2 board  Rep PR

Purple Band Pushdowns
x20/20/20

Seated Cable Rows [V handle, varing]
120lbsx12
140lbsx12x2 sets
120lbsx12

Reverse Pec Deck
12x4 sets

Standing Cable Rows [Freemotion]
x12x3 sets


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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Permalink   

Saturday, Week 17 Day 4

Bench Press [Comp. +44 Katana]
75/165x5
90/198x4
105/231x3
..shirt on..
140/309x3  2 board
160/353x3  2 board
170/375x2  2 board
190/419x2  2board
195/430x2x2 sets  2 board  Rep PR

Purple Band Pushdowns
x20/20/20

Seated Cable Rows [V handle, varing]
120lbsx12
140lbsx12x2 sets
120lbsx12

Reverse Pec Deck
12x4 sets

Standing Cable Rows [Freemotion]
x12x3 sets



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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Monday, Week 18 Day 1
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Monday, Week 18 Day 1
Squats [Comp. + 42 Custom Centurion NXG super+]
75/165x5
125/276x4
155/342x3
..add suit/belt..
185/408x3
..add wraps..
210/463x3
230/507x2
..straps up..
245/540x2
260/573x2
275/606x1
285/628x1

Bench Press [Comp.]
75.165x5
90/198x4
105/231x3
110/242x3
117.5/259x3
125/276x2x2 sets

Seated One Arm Dumbbell Rows [handle]
60lbsx8
80lbsx8x2 sets
60lbsx8

Dumbbell Hammer Curls
40lbsx12x2 sets

Squats really aren't feeling great these days, so I think I'm taking Friday and possibly Monday off squatting and possibily just doing an opener before Nats. Deadlifts and bench aren't to bad but I still feel like I peaked in December/Jan, there needs to be some better meet planning in my future. I tweaked something in my back either on squats or assistance yesterday so I may pass on deadlifts tomorrow and just do shirted bench.

I'm really looking forward to doing some raw work after Nationals, all this geared lifting kills me, can't wait to not worry about peaking and work on getting stronger/filling out the 100kg's.


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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Wednesday, Week 18 Day 2
Permalink   

Bench Press [Comp. +44 Katana]
75/165x5
90/198x4
105/231x3
..shirt on..
140/309x3  3 board
147.5/325x3  2 board
157.5/348x2  1 board
167.5/369x1
175/386x1

Dropped in after work for some low volume shirted work, back is still kinked up so I will try to do deads Friday if I'm feeling better then some heavy boards on Saturday. Will get some cardio and assistance in tomorrow.


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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Thursday, Week 18 Day 3
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Side Delt Raises
Seated Front Delt Raises
Standing Overhead Dumbbell Press
25lbsx12x9 sets

EZ Bar Bent Over Rows [to chest, parallel to floor]
110lbsx8x4 sets

Rear Delt Flyes
90lbsx15
110lbsx15x3 sets

Heartrate Intervals [2% incline]
3 minutes at 4 MPH
3 minutes at 6 MPH 
3 minutes break (to get back down 120 HR)
3 minutes at 6 MPH
2.05 minutes break (to get back down to 120 HR)
3 minutes at 6 MPH
2.15 minutes break (to get back down to 120 HR)
3 minutes at 4 MPH


-- Edited by Jonathan Stewart on Friday 13th of March 2009 08:16:20 PM

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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Friday, Week 18 Day 4
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Deadlifts [Sumo +46 Metal Viking]
75/165x5
125/276x4
175/284x3
..suit on..
205/452x3
..add belt..
225/497x2
245/540x1
..straps up..
270/595x1
290/639x1

Bench Press [Comp.]
75/165x5
90/198x4
95/209x4x4 sets

EZ Bar Curls
90lbsx8
110lbsx8x2 sets

Band Pushdowns [purple]
x20/20/20


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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
RE: Jon's Training Log
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http://www.youtube.com/watch?v=ZAHpaF3lHyc

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Andrew Hollenbeck


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Posts: 316
Date:
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deadlifts are looking strong jon! you and evan are setting up to have a good battle (you are 181 right?)

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