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Post Info TOPIC: Jon's Training Log
Jonathan Stewart


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Date:
RE: Jon's Training Log
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Haha I wish! I'm a tall/lanky 93kg Junior.

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Jonathan Stewart


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Posts: 164
Date:
Saturday, Week 19 Day 1
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Bench Press [Comp. + 44 Katana]
75/165x5
95/209x4
105/231x2
115/254x2
..add shirt..
145/320x3  3 board
160/353x3  2 board
175/384x3  2 board
185/408x2  2 board
190/419x2  2 board
200/441x2  2 board

Band Pushdowns [purple]
x20x3 sets

Reverse Hyper
12x3

Lots of grip work; including rolling thunder (var. grips), one arm deadlifts, plate throws etc.


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Jonathan Stewart


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Posts: 164
Date:
Monday, Week 19 Day 1
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Squats [Comp. + 40 Centurion/bw]
75/165x5
125/276x4
..add suit..
175/384x3
..add belt..
205/452x3
..add wraps..
235/518x2
..straps up..
255/562x1
275/606x1
290/639x1

Bench Press [Comp.]
75/165x5
90/198x4
105/231x3
120/265x2x2 sets



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Jonathan Stewart


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Posts: 164
Date:
Thursday, Week 19 Day 2
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Kroc Rows
70lbsx8
110lbsx10
110lbsx12
110lbsx15 PR

Wide-Grip Pullups
BWx9,7,5,5,5

Freemotion Standing Cable Rows [weight according to pin placement not lbs/kg]
10x15
12x15
14x15x2 sets

Side Planks [holding med ball at arms length]
20lbsx1min x2 sets
34lbsx30sec x4 sets

Hanging Leg Raises
BWx15x3 sets

Standing EZ Bar Curls
80lbsx12
90lbsx10
100lbsx6+2

Seated Incline Dumbbell Curls
25lbsx10x3 sets

Was to busy with school and work Wednesday to make it in to the gym, had two cancellations today so I got some extra training in at work. Will do Wednesdays opener DL and shirted bench tomorrow AM and Friday's suited squats on Saturday.


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Jonathan Stewart


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Posts: 164
Date:
Saturday, Week 19 Day 3
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Deadlifts [Comp. +46 Viking Deadlifter]
125/276x4
175/284x3
..add suit/belt..
205/452x3
235/518x2
..straps up..
255/562x1
275/606x1x2 sets

Bench Press [Comp. +44 Katana]
75/165x5
90/198x4
110/243x3
..shirt on/belt on..
140/309x3  2 board
150/331x3  2 board
160/353x2  1 board
160/353x1
160/353x0
..belt off..
165/364x1x2 sets

Deadlifts felt pretty good, opener weight. Viking Deadlifter has really loosened up, have to wash and tailor it before Nationals, I could really feel the support lacking today compared to last week. Bench felt good but benching with a belt is not going to happen in time for Nationals, it holds the shirt but ends up restricting my arch and completely changes the mechanics of the lift...something I'll have to work on later on. Took the belt off and the reps felt solid but the shirt does bunch up some, so I'm definitly not getting everything out of the shirt that I should.


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Jonathan Stewart


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Posts: 164
Date:
Wednesday, Week 20 Day 2
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Squats [Comp. +40 Centurion/bw] 
75/165x5 
125/276x4 
..suit on.. 
175/384x3 
205/452x3 
..add wraps.. 
235/518x2 
255/562x1 
275/606x1 

Glute-Ham Raise 
Bodyweight x 12x3 sets 

Opening squat felt really good, heavier then it should have when I walked it out but it came up like nothing.

-- Edited by Jonathan Stewart on Friday 27th of March 2009 08:27:32 AM

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Jonathan Stewart


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Flat Dumbbell Bench Press 
80lbsx8 
105lbsx10 PR 
90lbsx9 

Single-Arm Dumbbell Floor Press [legs flat] 
75lbsx8x3 sets 

Neutral Pressdowns 
15x5 sets 

Rowing Sprints 
2x2.30s 

Bike Intervals 
3 min WU 
30 rest @ 10 
30 sec sprint @ 20 
x10 cycles 
3 min CD 
=16 min total 

Did some energy system work today after squats at work, a coworker somehow guilted me into it. Was really happy with the DB press PR, probably could of managed a few more.

-- Edited by Jonathan Stewart on Friday 27th of March 2009 08:26:57 AM

-- Edited by Jonathan Stewart on Friday 27th of March 2009 08:27:47 AM

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Jonathan Stewart


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Posts: 164
Date:
Thursday, Week 20 Day 3
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Kroc Rows 
80lbsx8 
110lbsx10x3 sets 

Standing Cable Rows [to chest] 
#10x15 
#12x15 
#13x15 
#14x15 

Got some quick weak area training in at work today.

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Jonathan Stewart


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Posts: 164
Date:
RE: Jon's Training Log
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http://www.youtube.com/watch?v=q7N9xxncWKQ

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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Wednesday, Week 22 Day 1
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Squats [Comp. +belt/wraps] 
75/165x5 
125/276x4 
155/342x3 
..add belt/wraps.. 
175/384x2x2 sets 

Bench Press [Comp.] 
75/165x5 
90/198x4 
105/231x3 
115/254x2x4 sets 

Deadlifts [Comp.] 
75/165x5x5 sets 

Just a light session today in the warm up room at Nationals, needed to feel some weights. Feeling a lot better now, everything flew up so I can't complain.


-- Edited by Jonathan Stewart on Thursday 2nd of April 2009 01:22:03 AM

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Tony Parrella


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Date:
RE: Jon's Training Log
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good luck at nationals bro

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Jonathan Stewart


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Posts: 164
Date:
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Squats 
275-290-300x 

Bench 
160-167.5-172.5x 

Deadlift 
275-290-304x 

Squats felt really heavy on the walkout, somehow even if I don't cut weight I end up feeling like crap meet day...weighed in at 94.4, a really light 100kg, 5kg less than any of my competitors. Judging is known to be really strict at CPU (IPF) Nationals but I sunk 275 plenty deep and it flew up, three whites. 290 felt better than 275, three whites, so I felt confident I could get 300kg. Walk out felt heavy, sunk it to deep and hips rose to fast, ended up missing it half way. 

Benches were all easy, 160 and 167.5 both felt easy even without a belt, got a red on each, once for my shoes not being flat and once for a low touch. 172.5 was pressed out super easy but I got 2 reds for a low touch. 

Opening deadlift flew up. Shoulders were to forward on 290, it was an easy pull but slowed a little to much for my liking at the top because of my positioning. Originally had 307.5 in as my last attempt, which would of had me pulling for the win in the Junior 100kg class had my competition missed his 3rd attempt, he got it, so I reduced my 3rd to 304 which would of got me the National record. I set up well and squeezed it off the floor but missed it just below the knees, my back was fried by that point...I'll get it next time.

I'm content with this meet, 747.5kg total at a light 100kg Jr. but not satisfied, 6 for 9 is just meh and I didn't come away with first. Next competition is August 22nd in Edmonton, so I'll be training hard for that over the spring/summer.

I've got a lot of new ideas for my next training cycle which starts tomorrow, I have some very obvious weaknesses' to work on so progress should come quickly...stay tuned! 

I'll try to round up video of my comp within the week.


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TRON


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Posts: 357
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Congrats Jon!
Looks like you had some really good numbers there.

Did you squat in an Inzer TRX or a Centurion?



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Jonathan Stewart


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Posts: 164
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TRON wrote:

Congrats Jon!
Looks like you had some really good numbers there.

Did you squat in an Inzer TRX or a Centurion?



Thanks, they're getting better...still a little away's from me being happy with them though.

I squat in, and have always used a Centurion. Currently I'm using a custom Centurion NXG Super+ but may look into getting a Super in the near future. As far as I can tell the TRX doesn't compliment my style of squatting well and I've always done well with the NXG fabrics.



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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Wednesday, Week 1 Day 1
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Squats [Raw] 
75/165x5 
125/276x4 
147.5/325x8x3 sets 
160/353x5 
375x2x2 sets 
182/401x1 

Deadlifts [Raw, 3"ele. +40lbs cn.] 
75/165x5 
125/276x4 
155/342x3 
170/375x3x6 sets 

Glute-Ham Raise 
Bodyweight x 12,10,8 

Band Pull-Aparts 
Purple x 20x2 sets 


-- Edited by Jonathan Stewart on Sunday 12th of April 2009 08:48:35 AM

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