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Post Info TOPIC: Jon's Training Log
Jonathan Stewart


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Posts: 164
Date:
Saturday, Week 13 Day 4
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Bench Press [comp]
75/165x5
95/209x4
110/243x3
..add Viking Presser..
145/320x3  3board
155/342x3  3board
160/353x3  2board
170/375x3  2board

One Arm Dumbbell Rows
40lbsx8
80lbsx8
85lbsx8x3 sets

Band Pushdowns [mini]
x50,33,17

Incline Dumbbell Curls
30lbsx12x3 sets

Reverse EZ Bar Curls
50lbsx8x3 sets


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JordanLinteris


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Date:
RE: Jon's Training Log
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I am really pleased to see that your special bench press bar was there. I would hate to see you miss another workout. Remember Jon.. It is the size of the arm that counts.

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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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This is true.

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Andrew Hollenbeck


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hey man how do you like that viking presser?

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Jonathan Stewart


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Posts: 164
Date:
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Andrew Hollenbeck wrote:

hey man how do you like that viking presser?



I've had mine for 2+ years and its held its shape well, personally I like it best without a belt. Pretty forgiving shirt with lots of pop, easy to touch but not as supportive as a Katana...I'm getting a Rage X in in a few days so I should be able to give you a better comparison then.

 



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Jonathan Stewart


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Posts: 164
Date:
Monday, Week 14 Day 1
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Bench Press [comp, med. grip]
75/165x5
95/209x4
110/243x4
120/265x4
127.5/281x4
135/298x4  PR

Squats [comp, no belt]
75/165x5
125/276x4
155/342x4
170/375x4
185/408x4
195/430x4  Baseline PR

Floor Press [legs straight]
75/165x5
95/209x4
107.5/237x4
115/254x4
120/265x4

Seated Dumbbell Press
40lbsx8
75lbsx8x2 sets
65lbsx10

Spider Curls
90lbsx8x2sets

Alternating Dumbbell Curls
55lbsx8
50lbsx8

10/10
Good session today, has been awhile since I did anything remotely heavy with raw beltless squats, I didn't have any PR's written down but 195 for 4 flew up so I'm pretty happy with that...technique is really starting to click. Bench press felt great today, I've never worked this close to 300 for reps. All the assistance work felt fast and easy today.


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Jonathan Stewart


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Posts: 164
Date:
Tuesday, Week 14 Day 2
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Did a kettlebell workshop today, 3 hours of swings, presses, c&j, snatches, flips, squats, deadlifts and just about everything else, used a 18 or 24kg KB for everything. Not a lot of weight but enough reps that I'll likely be a little sore tomorrow.


-- Edited by Jonathan Stewart at 02:10, 2009-02-11

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Jonathan Stewart


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Posts: 164
Date:
Friday, Week 14 Day 3
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Squats [comp +loose suit]
75/165x5
125/276x4
..42 Centurion NXG super+ on..
155/342x3
175/384x3
195/430x3
215/474x3
235/518x3
255/562x3

Bench Press [comp]
75/156x5
95/209x4
105/231x3
115/254x3
120/265x3
125/276x3
110/243x3x2 sets

Band Pushdowns [mini]
x50

Reverse Hyper
90lbsx8
135lbsx8x3 sets

Dumbell Shrugs 
120lbsx10x3 sets

Facepulls [rope]
80lbsx15
100lbsx15x3 sets

Plate Side Bend [pinch grip]
45lbsx12x3 sets

Unamed Wrist Exercise
9lbsx12x3 sets


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Jonathan Stewart


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Posts: 164
Date:
Jon's Training Log
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Bench Press [close-grip, full pause]

75/165x5

90/198x4

105/231x3

115/254x3

110/243x3x3 sets



Deadlifts [sumo w.80lbs chain +belt/suit bottoms]

75/165x5

125/276x4

175/384x3

..add Viking Deadlifter bottoms/belt..

205/452x3

225/497x3

..add 80lbs chain..

235/518x2  (598 at LO)

245/540x2  (620 at LO)

255/562x2  (642 at LO)



Kroc DB Row

60lbsx8

110lbsx12

110lbsx10

110lbsx8



-- Edited by Jonathan Stewart at 17:29, 2009-02-20

-- Edited by Jonathan Stewart at 17:30, 2009-02-20

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Jonathan Stewart


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Posts: 164
Date:
Friday, Week 15 Day 3
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Axle Press [leg drive, +belt]
70/154x5
80/176x5
90/198x5
92.5/204x3
95/209x5

Incline Dumbbell Press
45lbsx8
80lbsx8
90lbsx8x2 sets  10lb Rep PR

One-Arm Dumbbell Shrugs
120lbsx12x3 sets

Took this week off squats, did some misc. stuff today.


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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Saturday, Week 15 Day 4
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Bench Press [Comp, +Rage X]
75/165x5
95/209x4
105/231x3
..Rage X on..
135/297x3  3board
145/320x3  2board
155/342x2  1board
155/342x1x2 sets 
160/353x1x2 sets
..Rage X off, new Rage X on..
155/342x2  1board
160/353x1

Deadlifts [Sumo, off 3" mats]
75/165x5
125/276x4
175/384x3
205/452x3
225/496x3x3 sets

Reverse Hyper
135lbsx12x3 sets

First time using these shirts, two Rage X's one with the old material one with the new. Consensis, they suck...not even worthy of a second change...consider them for sale. Lower back felt fried today, just followed Evan on some liht raw deadlifts.


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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Monday, Week 16 Day 1
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Squat [Comp, +Centurion/bw]
75/165x5
125/276x5
155/342x4
..42 Custom Centurion NXG super+/belt on..
182.5/402x3  SD
215/474x3  SD
..wraps on..
230/507x3  SD
245/540x3x2 sets  SD

Bench Press [Comp]
75/165x5
90/198x4
102.5/226x3
110/243x3
117.5/259x3x2 sets

Band Pushdowns [mini]
x33,25,25,17

Squats felt slower then usual, bench was soso. First day of my 5 week peak cycle for Nationals, Evan and I are doing the same prog. so we'll see how it works. 


-- Edited by Jonathan Stewart at 08:29, 2009-02-25

-- Edited by Jonathan Stewart at 08:30, 2009-02-25

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Jonathan Stewart


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Posts: 164
Date:
Jon's Training Log
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ER rack band setup for Jordan...

Make sense?


-- Edited by Jonathan Stewart at 09:08, 2009-02-25

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Jordan

Date:
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Yeah that makes sense. I got the shorter bands in, which is why I was confused that you ran your band under the rack. That must be the 42" band, I got the 21". I wish I had an ER rack like that to use.

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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Wednesday, Week 16 Day 2
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Bench Press [Comp., +44 Katana NXG super+]
75/165x5
90/198x4
105/231x3
..44 Katana on..
140/309x3  2board
150/331x3  1board
150/331x3 
157.5/347x3  (last rep paused)

Deadlifts [Sumo, +46 Metal Viking bottoms]
125/276x5
180/397x4
..46 Viking/belt on..
210/463x3
230/507x3x2 sets
240/529  (straps up)

Bench Press [MG +3board]
105/231x5
..add 3 board..
120/265x5
130/287x5
135/297x5x2 sets

Band Pushdowns [purple]
x25, 25

Rolling Dumbbell Extensions 
60lbsx8x2 sets
60lbsx6

Band Facepulls [purple]
x15x3 sets

Pretty good session today, felt good to be in a Katana again and it wasn't to bad touching. I experimented with not wearing a belt and the shirt was all over the place and did a lot of biting so I'll throw something on next week, all reps felt easy though. Deadlifts felt like a break, everything was fast and easy. Triceps were absolutly dead by the time I hit medium grip three boards. 


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