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Post Info TOPIC: Jon's Training Log
Jonathan Stewart


Senior Member

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Posts: 164
Date:
Saturday, Week 10 Day 5
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Squat [wide stance, SSB]
85/187x5
130/287x4
150/331x3
160/353x3
170/375x3x2 sets
160/353x3

Bench Press [comp +shirt]
75/165x5
95/209x4
..add F6..
135/297x3  3 board
155/342x2  3 board
170/375x3  2 board
185/408x2  2 board  Rep PR
195/430x1  2 board  PR
160/353x3  2 board

Deadlift [snatch grip]
60/132x5
105/231x4
132/291x3
145/320x3
152/335x3
165/364x3

Incline Dumbell Bench Press
40lbsx8
75lbsx8x3 sets

Band Pressdowns
Mini x50,25,25

Facepulls [to chest/face]
80lbsx15x6 sets

8/10
Bench felt pretty good, was wearing a friends loose F6 that I'd never worn before so it felt a little unnatural...missed the 2nd at 195 but should of grinded it out, just kind of gave up. Haven't done many shirted  2bds this year so some of those were "PR's". Did everything from snatch deadlifts on at work, which wasn't ideal. Snatch grip deadlifts were irratating my SI so I'll try them with a wider stance next week.


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Tony Parrella


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Posts: 234
Date:
RE: Jon's Training Log
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nice work. are the snatch grip deads done with your hands further out, like towards the rings?

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Jonathan Stewart


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Posts: 164
Date:
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Tony Parrella wrote:

nice work. are the snatch grip deads done with your hands further out, like towards the rings?



 Yup, something like this http://www.t-nation.com/img/photos/07-185-training/image005.jpg  I had planned to do them hook, but didn't have any chalk around so I did them alternating over/under grip. 



-- Edited by Jonathan Stewart at 04:01, 2009-01-20

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Jonathan Stewart


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Posts: 164
Date:
Monday, Week 11 Day 1
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Bench Press [medium grip +purple band]
75/165x3
85/187x3
90/198x3
95/209x3
100/221x3
105/231x3  Tie Rep PR
100/221x3
90/198x3

Squat [comp +belt/wraps]
75/165x5
125/276x4
..add belt/wraps..
175/384x3
195/430x3
210/463x3
230/507x3  PR
205/452x5

Bench Press [close grip +4 board]
115/254x3
135/297x3
145/320x3
150/331x3

Band Pushdowns [mini]
x50,25,25

GHR [AFSAP to 50]
BWx15,18,17 

Swedish Press
Apparatus+25/55x6
Apparatus+40/88x6
Apparatus+50/110x6
Apparatus+65/143x6  PR

Spider Curls
45lbsx6
95lbsx6
100lbsx6  PR

Alternating Dumbell Curls
30lbsx6
55lbsx6
55lbsx4
30lbsx4

9/10
Missed a few reps on CG 4BD's but my CG boards have been off lately so that was to be expected, squats were a pretty easy PR...had a few more in me I think. Ran out of time after the main movements so came in after first class for some assistance, decided for some sick reason to do as few sets as possible to get to 50 reps on the GHR...first time I've ever had a hamstring/glute pump haha.


-- Edited by Jonathan Stewart at 02:41, 2009-01-21

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Jonathan Stewart


Senior Member

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Posts: 164
Date:
Wednesday, Week 11 Day 2
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Bench Press [comp +1 board]
75/165x5
95/209x4
..add 1 board..
110/242x3
120/265x3
130/287x3
135/297x3
127.5/281x3
120/265x3
110/242x3

Band Pushdowns [mini]
x25,25,25,25

Deadlift [comp +suit/belt]
75/165x5
125/276x4
..Viking Deadlifter on..
175/384x3
205/452x3
235/518x3
..straps up..
255/562x2
272.5/601x2
..straps down..
230/507x3
215/474x3

Rolling Dumbell Extensions
45lbsx8x6 sets
55lbsx8x2 sets

Machine Shrugs
x15x4 sets

Facepulls [to toh/face/chest]
80lbsx15x4 sets

Pullthroughs
100lbsx15x3 sets

9/10
Deadlifts definitly felt off today, everything was just a little slow.


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Jonathan Stewart


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Posts: 164
Date:
Sunday, Week 11 Day 3
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Squat [SSB +dbl mini]
87.5/193x5
117.5/259x5
137.5/303x4
157.5/347x3
167.5/369x3
172.5/380x3
157.5/347x3

Bench Press [comp +shirt]
75/165x5
95/209x4
..add Viking Presser..
135/297x3  3board
145/320x3  2board
160/353x2  1board
175/384x3  1board  PR
160/353x1x3 sets
..shirt off...
75/165x5
102.5/226x15  Rep PR

Band Pushdowns [mini]
x25,25,25,25

Deadlift [snatch grip, 1 legged]
65/143x5x3 sets
 
Deadlift [sumo, 1 handed]
65/143x10x3 sets

Floor Skullcrushers
75lbsx15
85lbsx15x2 sets

9/10
Really good workout today, adding the bands to the SSB squats changed the movement it had the bar moving all over the place. Bench felt really good today, went in alone...managed to get my training shirt on somehow...its really loose now. I got some random guy to help me with holding a board for the important sets, and did a few light singles within a few kg of opener weight.


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Jonathan Stewart


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Posts: 164
Date:
Tuesday, Week 12 Day 1
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Was supposed to train yesterday, but wasn't able to get in...today well I ended up doing a Wingate Test in my Exercise Physiology lab so squatting after that was a no go, I didn't want to be beat up for deadlifts tomorrow anyway.

Wingate Test (9.1kg)
1250 PO (watts)
x30 seconds

Resting Blood Lacate - 6mM
Peak of 22.3mM at 2 minutes P. Ex.

Felt like I could of went harder, hopefully I'll have a chance to redo it in the future. Not sure what all the fuss is about, the 30 second one isn't to bad, but the guy doing the 90 second one today was in the bathroom spilling his guts for a good half hour.


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Mike Tuchscherer


Guru

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Posts: 880
Date:
RE: Jon's Training Log
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E-Phys, huh? I'm thinking about trying to get a masters in something E-Phys related. What's your opinion?

That's interesting stuff. I might ask you some more questions about it in the near future, if you don't mind.

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Jonathan Stewart


Senior Member

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Posts: 164
Date:
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What sort of Bachelor degree do you have? Well...I'm just an undergrad and this is my first Ex. Phys. course, though I have two Human Physiology courses under my belt. I'm not sure how much help I will be but I'll do my very best, feel free to ask. I hope to persue a MSc when I'm done this degree.
Mike Tuchscherer wrote:

E-Phys, huh? I'm thinking about trying to get a masters in something E-Phys related. What's your opinion?

That's interesting stuff. I might ask you some more questions about it in the near future, if you don't mind.



 



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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Wednesday/Thursday, Week 12 Day 2-3
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Raw Bench Press [comp +1 board]
80/176x5
..add 1 board..
100/221x4
120/265x3
130/287x3
140/309x3  Tied PR
130/287x3
125/276x3
..remove 1 board..
120/265x3x2 sets

Band Pushdowns [mini]
x33,33,33

7/10
Ran out of time as I couldn't get the lock open to get at the Eleiko bars so deadlifting will have to be postponed to Friday. Training has been all over the place lately, hopefully I will get back to a slightly normalized schedule next week. Raw bench is still so sad but it feels like its moving some, 140 tied a PR from last month and I had 3-5kg left in the tank.


Incline Dumbell Press
40lbsx8
80lbsx8x3 sets

Floor Skullcrushers [EZ bar]
70lbsx8
80lbsx8
90lbsx8x6 sets

Facepulls [to chest, face, head]
90lbsx12x4 sets

Dumbell Delt Raise [tri set]
Alt. Front Raise 25lbsx12x3 sets
Side Raise 25lbsx12x3 sets
Reverse Raise 20lbsx12x3 sets

Chin-Ups [close-grip]
BWx10,8

Lat Pulldowns [VG]
120x12
150x12

Dumbell Shrugs
110lbsx8x2 sets

In for deadlifts tomorrow, did Wednesday-Friday's assistance at work today.


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EvanDunn


Veteran Member

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Posts: 92
Date:
RE: Jon's Training Log
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Too good to use something other than an eleiko to deadlift with? That sounds like a pretty lame reason to skip a deadlift session

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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Saturday, Week 12 Day 4
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Bench Press [comp]
75/165x5
95/209x4
115/254x3
..Viking Presser on..
135/297x3  3board
145/320x3  2board
155/342x3  1board
170x1x4 sets  chest w.pause
..shirt off..
102.5/226x18  Rep PR

Squats [SSB, beltless]
87.5/193x5
137.5/303x4
152.5/336x4
162.5/358x4
170/385x4
152.5/336x4

Band Pushdowns [mini]
x33,33,33

Reverse Hyper
BW+120lbsx12x3 sets

Facepulls [V/G]
90lbsx15x4 sets


-- Edited by Jonathan Stewart at 08:54, 2009-02-05

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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Monday, Week 13 Day 1
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Bench Press [m/g +avg. band]
70/154x3
80/176x3
90/198x3
95/209x3
92.5/204x3
85/187x3

Squat [comp +b/w]
75/165x5
125/276x4
155/342x3
..add b/w..
175/384x5
195/430x5
185/408x5

Floor Press
75/165x5
95/209x4
105/231x5
115/254x5
110/243x5

Band Pushdowns [mini]
x33,33,33

Alternating Dumbell Curls
40lbsx10x3 sets

Seated Dumbell Press
60lbsx8x3 sets


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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Thursday, Week 13 Day 2
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Bench Press [comp]
75/165x5
95/209x4
105/232x5
115/254x5
125/276x5

Rolling Dumbell Extensions
40lbsx8
55lbsx8x5 sets

Shoulder Rotations [+mini band]
5x5 sets

EZ Bar Pushdowns
120lbsx12
140lbsx12
160lbsx12

Freemotion Shrugs
200lbsx12x3 sets

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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Friday, Week 13 Day 3
Permalink   

Squats [comp +b/w]
75/165x5
125/276x4
..b/w on..
175/284x3
195/430x3
205/452x3
215/474x3

Seated Dumbbell Press
40lbsx8
70lbsx8x3 sets

Side/Front Dumbbell Delt Raises
25lbsx15x3 sets

Rear Dumbbell Delt Raises
20lbsx15x3 sets

Chin-Ups [CG]
BWx5x8 sets


-- Edited by Jonathan Stewart at 03:11, 2009-02-07

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