jon's life of lifting

6/10/09

WRESTLING LIFT

OLYMPIC SQUATS
205x10
230x12
225x10
these felt great

DB CALF RAISES
3x30 @ 2 45's

DB INCLINE BENCH
2X10 @ 45s
1x12 @ 45s

SALT SHAKERS
2x10 @ 40+bar
10 @ 50 +bar

SHOULDER COMPLEX

DB BENT OVER ROW
8 @ 75
4X10 @ 75

DECLINE MED BALL THROWS/RUSSIANS
20, 20

DRILLED FOR 40 MINUTES
LIVE FOR 20 MINUTES

PWO: USUAL
 
Front squats will be useful if your weakness is off the floor on DL's.
 
I read somewhere that Front squats are overall the best squats in term of most sports training. Can't remmeber but the smith or hack squat were last.
 
cool. thanks guys.
shouldnt olympic back squats increase squat performance then?
i personally see better quad improvement when i do back squats then front; i acutally lost strength after i switched to front squats for a couple of weeks
 
How did you determine where you lost strength? Obviously front squatting isn't going to make your back squat better.

OLY full back squats and front squats are similar, but Front squats>back when you're looking for quad development.
 
lol true. thanks bro!
il imcorporate them more now.

6/12/09

PLATFORM DEADS
135x5
225x5
280x5
280x5
280x4x3

DEADLIFT SHRUG
2x5 @ 225
2x3 @ 225
trying to get better form

DB BENCH PRESS
8 @ 45lbs
8 @ 55lbs
6 @ 65lbs
2x5 @ 65lbs
3 @ 65lbs

CLOSE GRIP CHINS
10
10
10
5
5
5
last 3 sets done speedy

SNATCH PRACTICE
4X3 @ 95

PWO: USUAL
 
Last edited:
6/15/09

SQUATS
2 @ 135
2 @ 225
2 @ 260
2 @ 265
5x2@270

BENT OVER ROWS
6x5 @ 150
4x4 @ 150

STRICT MILITARY PRESS
3x4 @ 115
3x3 @ 115
2 @ 115 + 3 push presses
1 @ 115 + 5 push presses

SNATCH
115x1
115x1
115x3
115x2

practiced form

PWO: USUAL
 
12 days ago I deadlifted 286x18 (add 5.5) 291.5x4
under my right glute has been tight ever since it was real bad right after the deads, so pushing it on deads will be on hold for another week or more.

however higher rep squats are fine, I needed a light easy day also-
165x36 (will work up from here 168x40 170x45 ect.) and I needed it.

sunday was squats 235.5x11 (add 5) 240.5x11 (add 5) 245.5x10
just a few months ago my max was 251x11

very short rests just adding the weight and taking some breaths, I'll tell you that last set of 10 was hardcore, I had Dr. Ken in my head gutting that one out (of course compared to Ken I'm not even in the high miners) but at rep 5 I was like "I'm GOOD" "I'm GOOD"

btw I train alone, outside under my deck, no spotters, no powerrack.
 
thanks, guys! im trying really hard to get my strength up a lot higher; i am not satisfied at this level.

new goals:
squat 340
deadlift 410
bench 255
power clean 240
military press 155
 
6/17/09

INCLINE BB BENCH
65X10
95X10
115X10
135X8
135X8
135X8
145X7
never did incline bb bench. its great!

FRONT SQUATS
195x5
200x5
205x5
215x5
215x5
getting 220 next time for 5 :D

WIDE GRIP PULLUPS WITH 30lbs attached
6
5
5
4
4
3
3
3
3
=36

PWO: USUAL
 
Last edited:
6/19/09

SQUATS
215X10
235X12
240X10
this was a great day.

POWER CLEAN AND JERK
135x2
145x1
155x1
165x1
175x1
185x1
185x1
185x1
fun

DIPS
10 @ +30lbs + chain, belt and shoes
10 @ bw

BENT OVER BB ROWS
8x4 @ 155
10 @ 135 with supinated grip

PWO: USUAL
 
Say What? You never did INCLINE BB BENCH before? Dang, I assumed that you already did those. On both incline and decline bench BB press, make sure to have a good spotter to give you a comfortable liftoff. Your shoulders are in for a beating if you try to lift the bar yourself and move the bar over your chest. Moving the bar off and over your chest without good liftoff could be detrimental for your shoulder so be really careful.

Hey, I can bench 325 now!!! That's almost a 100 lbs gain in 18 months roughly. Hey, you are definitely right about squating contributing to major abs developement; who'd guess!!!
 
thanks for the comments, guys.
iv been working really hard at the squat lately; the numbers dont really show all the effort. usually for my top sets, i get really really pumped up.
but anyway, alternating 3x10 ramping up to a PR top set, and 6x2 squat has worked wonders for my squat!!! im going to apply that to other lifts!

6/21/09

SQUATS
135X3
225X3
245X3
265X3
275X3
280X3
new PR. i changed up my routine to 3x3 with a top set of 3 instead of 6x2 for now.

DB BENCH
45x5
65x5
70x5
75x5 <= this was very challenging on the last rep

CLOSE GRIP CHINS
6 @ +30
6@+35
5@ +45
3 @ +45

GOODMORNINGS
3x8 @ 115
12 @ 115

BENCH ABS
10
2X6 @ +10
these got my abs nice and sore.

PWO: USUAL. 2 scoops whey, 4 cups apple juice.

comments: i am switching up my routine a bit to revolve around ramping weights up to a top set and giving max effort on that set. i read a bit of info and i am convinced that it is a good idea regarding strength gains. results will follow.
my short term goal is squat 290x3, so il have to add 10lbs to my PR as of now!
 
Last edited:
6/23/09

BOX SQUATS
13 inch box (its actually my cooler lol)
135x5
185x5
225x6
225x6
230x6
245x6
these are going to go up!

PUSH PRESS
135x5
145x5
155x2
145x2x5
145x2x3
im getting the hang of these. i finally figured out how to get the proper boost on the last set of these lol. next time im doing sets with 150

BENT OVER BB ROWS
4x4 @ 160
4x4 @ 165
upping weight, cutting a bit of volume next time. im going to put in more intensity instead of repeated efforts for volume

ROMANIAN DEADLIFTS
165X8
185X8
205X8
215X10
not great form on the 215. im going to stay with 205 and build

PWO: WHEY, APPLE JUICE
 
6/25/09

POWER CLEAN AND JERK
135X2
165X2
165X2
165X2
165X2
165X2
170X2
170X2
170X2
175X2
185X2 NEW PR
this was 10 sets. 5 lighter sets, followed by 5 sets of ramp up.

WIDE GRIP PULLUPS @ +35LBS
5
4
4
4
3
3
=23

INCLINE DB BENCH
45x5
55x6
60x5
65x2
ganna work on this :D

BARBELL LUNGES
5 each leg @ 135
5 EL @ 155
5 EL @ 185
this wasnt that hard. first time doing these in a while though. weight going up next time.

L SEAT STATIC HOLDS
3x10 seconds

DB CONCENTRATION CURLS
10 @ 25
5 @ 35
these are so boring...lol no wonder i dont do them

PWO: 40 G WHEY, 4 CUPS OJ
 
20 rep deadlifts

Very cool Protein. I enjoy reading posts from people who push limits and experiment with routines customized to fit your goals. Puke is a sign of weakness leaving your body---- to paraphrase something I saw awhile back. Knowing your own body is something we all should train for and your dedication is an inspiration.
A while ago I was doing a Crossfit routine which you may find interesting and a new challenge for you.
135lb deadlift 25 reps
run 1/4 mile
135 lb deadlift 20 reps
run 1/4 mile
135 lb deadlift 15 reps
run 1/4 mile
135 lb deadlift 10 reps
run 1/4 mile
Do this for time and beat your best the next time out.
Kick butt and brag about it.
 
You must log in or register to reply here.
Back
Top