jon's life of lifting

****z kiddo, you are same as I am too then. Supposely your max LBM is ~160 lbs; so according to author you must be miscalcuting your BF% (I am guessing). I doubt that you are near your upperlimit yet... Bodybuilding is old man sport (30's is bodybuilder's prime).
 
no, it doesnt.
lmao

i was waiting for someone to ask, so now i will explain.
i was originally doing 20 rep deadlifts, until i recorded myself, and i noticed that my back was arching like crazy--my form was shizz. so i stopped pulling for 20 reps, and i also lowered the weight, and started light again so that i could teach my back to stay straight while i deadlift.

so i realized that 20 rep deadlifts are out of the picture, but i still wanted to keep posting my workouts, yet i didnt want to start another thread just because of that. so i just resumed posting until someone asked ;D
 
how about "Jon's experiments into weight lifting insanity!!!" Btw the 20 squats and 20 deadlift, you are nutz!!!
 
lol, tic. perhaps that would be a better title.

7/28/09

SPEED BOX SQUAT
135x2x5
225x10x3

BENCH
190x2x3
205x2x2
225 for a 5 second negative
felt a LOT stronger today.
here are some tips i used
1. Focus on your BODY...not the BAR
When you're benching, try to actually push your BODY away from the bar...NOT the bar away from your body
2. Visualize The Bar Going UP!
its like having a spotter, you know that the bar is going to go up.
3. Count backwards on reps!
if you have 5 reps to do, dont count up to five as you do your set, count down. 5,4,3,2,1. i dont know why, but this helps. at least try it.

CHINS
3 @+45
3 @+45
2 @ +75
3 @+45
3 @+45
3 @+45
3 @+45
3 @+45

DEADLIFTS
3X8 @ 225
perfect form. finally.

BICEP CURLS
2x7 @ 60+little bar
5 @ 60+little bar

CALF RAISE COMPLEX: all done in a row, no rest
20 standing calf raises
25 single leg standing calf raises on each leg
20 standing calf raises
10 single leg standing calf raises on each leg
20 standing calf raises

PWO: USUAL
 
8/1/09

SQUATS
135X2
225X2
work sets
275X2
285x2
290x4x2

PENDLAY ROWS
135x4
135x2
170x5x4

POWER CLEANS
155x2
190x3x2

BENCH
135x3
135x3
180x6
185x2x5
195x5

SUPERSET WITH NO REST
SKULLCRUSHERS
3x10 @ 40+little bar
BARBELL CALF RAISES
3x12 @255

feeling stronger everywhere :]

PWO: usual: 2 whey shakes spread out over 1 hour with a lot of OJ
 
wow, those skullcrushers really got my triceps sore.

i am making a dedication to do a quick superset of isolation after each workout. really works out great so far.
 
hey, gr8r8 thanks for the kind words. i am still working towards my idea of greatness; im glad to be so young and to have a lot of time ahead of me!
as for my body fat, i would agree i am around that area, but not below 10% for sure. once i hit a solid 175 or maybe 180, its time for me to cut.
you are doing very well too!!!

7/2/09
FRONT SQUATS
135X5
190X8
220X8
210X8
these owned me...oh man xD
i am very glad at the progress though. i remember before that russian squat cycle, i was hitting 220 for doubles, while i rep it out now.

MILITARY PRESS
100x5
105x5
110x5
85x10
this is a difficult exercise...
i would appreciate any tips on increasing military press strength.

CHINS
8
8 @ +27.5(not including shoes, belt, chain)
8 @ +22.5

DEADLIFTS
3X135
3x225
5X3 @ 265

GIANT CALF SET: all done in a row, no rest
20 CALF RAISES
30 SINGLE LEG CALF RAISES
20 CALF RAISES
15 SINGLE LEG CALF RAISES
20 CALF RAISES

BICEP CURLS
3x12 @ 40+little bar

PWO: USUAL

thoughts: today was very very hot...the workout was pretty difficult as well
nevertheless, i am glad to be progressing and bulking still : D

if anyone would like to suggest any training ideas, feel free to start a discussion!
 
As always, nice squatting, Jon.

In regards to the military press-- try to keep the bar in line with your center of gravity. Avoid pressing away from your body. Try to just barely miss hitting your chin on the way up. Move your chest through the lift.
 
So I am guessing, it's BB #'s. Some suggestions:

1) incorporate more Incline / decline bench press
2) on flat bench, try lifting up your legs and focus on balance / press instead of lifting #
3) Keep doing DB/BB military press
4) Shrugs
5) lat raises

That should do it, keep it consistent and you will get there to press those #'s in DB really soon.

On a side note, on Maximum Muslce, the later chapters on training is really interesting. Dude, changing up the workout speed (fast movement) and reducing rest period is kicking my butt and my body is sore like I just started lifting again.
 
gr8, i just graduated high school, and i am off to college in the spring. which means i have a lot of time ahead of me for lifting!

tic, that sounds like a great idea. i will keep in mind to do more incline bench...but i am on a routine that has me benching 2 times a week as it is. will 2 flat and 1 incline be too much per week?
shrugs---great idea. i forgot all about those
same with lat raises.

i would + rep u but i have to spread it around.

8/4/09

DE(dynamic effort) BOX SQUAT
135x5
135x2
155x2
175x10x2

BENT OVER BB ROWS
4x8 @ 140
only took about 70-80sec rest on these. tried to pump em out.

BENCH
135x2x3
195x2x3
210x2x2
230 for a 6 second NEGATIVE
strength is moving up well here.

GIANT SET: completed all exercises in a row with no rest in between
LUNGES
3X10 @ 135
SKULLCRUSHERS
3x6 @ 60+little bar
GOODMORNINGS
3x10 @ 135
90-120 second rest between sets
this was tough

PWO: USUAL

weighed in this morning: 170 dry
 
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