2017 - Training Log
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| JonA81 |  | ... | 07-04-2017 @ 20:44 |
 Member 2216, 2243 posts | 07.04.17 Squat 60 x5 100 x3 140 x3 160 x5 182.5 x3 205 x3 215 x1 220 x1 Front Squat Machine 180 3x10 Green Band GM 3x10 | ||
| JonA81 | | ... | 10-04-2017 @ 19:37 |
Member 2216, 2243 posts | Post Edited: 10.04.2017 @ 19:37 PM by JonA81 10.04.17Bench 60 x5 90 x5 105 x5 120 x3 132.5 x5 142.5 x1 DB Press 5x10 Lat Pulldown 5x10 Pushdowns Green Band 3x10 | ||
| JonA81 | | ... | 12-04-2017 @ 20:24 |
Member 2216, 2243 posts | 12.04.17 Deadlift 185 x5 210 x3 235 x4 260 x1 Leg Press 5x5 Ab Pulldown Green Band 5x10 | ||
| JonA81 | | ... | 14-04-2017 @ 11:34 |
Member 2216, 2243 posts | 14.04.17 Press 50 x5 60 x5 67.5 x3 75 x7 DB Bench 30s 5x10 Fat Man Row 3x10 | ||
| JonA81 | | ... | 19-04-2017 @ 20:19 |
Member 2216, 2243 posts | 19.04.17 Squat - belt sleeves 60 x5 100 x2 140 x1 185 x4 190 x4 195 x4 Bench - paused 60 x5 100 x5 130 x4 Bench - 3ct pause 100 x5 110 x5 115 x5 | ||
| JonA81 | | ... | 21-04-2017 @ 20:24 |
Member 2216, 2243 posts | 21.04.17 Deadlift 70 x4 120 x4 160 x1 200 x1 220 x4 230 x4 237 x4 Floor Press 70 x4 110 x4 120 x4 125 x4 Front Squat 70 x6 75 x6 80 x6 85 x6 Couldnt find a good position on the f/sqs, knees and elbows getting in each others way etc. | ||
| Billwest |  | ... | 21-04-2017 @ 21:44 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice deadlifting Jon. sets of four, that's rather high reppage for you on deadlift isn't it? Any plans to compete again soon? | ||
| JonA81 | | ... | 22-04-2017 @ 00:17 |
Member 2216, 2243 posts | Billwest said:Nice deadlifting Jon. sets of four, that's rather high reppage for you on deadlift isn't it? Any plans to compete again soon? Yeah normally stick to singles as repping aggravates my left elbow (underhand side). No plans to compete this year so I can do a few more reps with straps. SSPT chart for deadlift is great for this, good if short on time as well as i was when putting more emphasis on squats last year. https://marylandpowerlifting.com/2014/10/14/train-the-deadlift/ | ||
| JonA81 | | ... | 24-04-2017 @ 20:55 |
Member 2216, 2243 posts | 24.04.17 Pin Squat 60 x5 100 x5 140 x5 160 x5 170 x5 180 x1 Bench - T&G 60 x6 100 x6 120 x6 Push Press 60 x6 70 x6 80 x6 Pin squat awkward with this rack, having to aim for the pins and pitching forward made this feel way too backy so stopped at 180. | ||
| Billwest | | ... | 24-04-2017 @ 22:42 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Looking at the SSPT chart, with those recovery times 60-90 seconds for 80%. SS = SUICIDE SQUAD? | ||
| JonA81 | | ... | 24-04-2017 @ 23:13 |
Member 2216, 2243 posts | Billwest said:Looking at the SSPT chart, with those recovery times 60-90 seconds for 80%. SS = SUICIDE SQUAD? Lol, it's only singles at mostly 7-8rpe. Might be pushing toward a 9rpe on the last set or two. It's the speed work with 30-45s rest periods that'll get you. | ||
| JonA81 | | ... | 26-04-2017 @ 20:15 |
Member 2216, 2243 posts | 26.04.17 2" Defecit DL 70 x5 120 x5 160 x5 200 x5 210 x5 220 x3 - would have overshot target rpe so stopped early, Squats on friday are priority over these. CG Bench 70 x6 90 x6 100 x6 110 x6 Snatch Grip SLDL 150 x6 160 x6 170 x6 | ||
| JonA81 | | ... | 28-04-2017 @ 20:45 |
Member 2216, 2243 posts | 28.04.17 Squat 60 x2 100 x2 140 x2 180 x2 200 x5 189 2x5 Bench - paused 60 x5 100 x5 120 x5 130 x5 122.5 x5 Bench 2ct pause 100 x4 110 x4 120 x4 | ||
| JonA81 | | ... | 03-05-2017 @ 19:10 |
Member 2216, 2243 posts | 03.05.17 Deadlift Up to 240 x5 225 x5 2 Board Bench 70 x3 120 x3 125 x3 135 x3 140 x3 145 x3 Tempo Squat 60 x7 100 x7 120 x7 | ||
| JonA81 | | ... | 06-05-2017 @ 12:24 |
Member 2216, 2243 posts | 05.05.17 Squat - belt and wraps Up to 205 x4 210 x4 Bench t&g 60 x5 100 x5 120 x5 125 x5 117.5 2x5 CG Incline 60 x7 65 x7 70 x7 | ||