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Jonathan's Log

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JonathanIconJonathan's Log09-10-2006 @ 11:05 
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the Ergbreaker
Member 19, 531 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Buzz introduced me to the board a few days back so I am going to keep a log here. I have met most of you at Sugden back at the end of September, and obviously know Joni and Buzz well from veganfitness.net.

Quick training history and goals:

I have been training for just over three years. The first 15 months were crazy disco bodybuilding days where I mostly ignored my legs. I am deeply ashamed!
Been doing powerlifting since then, with strongman thrown in since about April this year. I do want to increase my powerlifting lifts, but strongman is my main objective. I would like to do my first competition next year, but I am not sure which one to do.

My main weakness is really my squat, so any imput would be appreciated. I have simply not been able to find a truly comfortable form, nor have I increased my squat in some time. I am pretty good at pressing (comparatively), my back is pretty strong and my grip is very strong. My arms are a weakness - this shows in lockouts on both bench and overhead, and stone lifting too.

I train three times a week, Tuesday, Friday and Sunday normally. I do powerlifting type stuff on Tuesday and Friday and then strongman on Sunday.

Here is this Sunday's strongman session:

Yoke:

52kg x 40m
132kg x 20m
192kg x 20m
232kg x 20m - easy
272kg x 10m, dropped at 7m. Too heavy just now. 232 is too easy - I think that I need to work around 250 for a bit.
272kg x 5m - nothing left!

Farmers walks:

30kg x 40m
70kg x 80m - cardio!
90kg x 40m
110kg x 40m - pb - never done more than 20m with anything over 100kg. Very hard, mainly the turn.

That was it, except for pinch gripping lots of plates back up to the house and a 75m walk with the 30's just to totally finish my arms off!

Jonathan
JoniIcon...09-10-2006 @ 11:19 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
You must know the infamous female powerhouse LittleGirlBunny who also resides here, being as she is a full fledged Sugden Barbell member Happy

Welcome to the forums bro. Expect to get s**t for your low volume Wink
JonathanIcon...09-10-2006 @ 11:39 
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the Ergbreaker
Member 19, 531 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Indeed I do! How could I forget??

I expect to get s**t for low volume! What can I say - I am easily swayed by Buzz's low volume arguments!

Jonathan
RobIcon...09-10-2006 @ 12:02 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7173 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Nice to see you starting a log mate, will be reading with interest!

Plenty of room for your squat growth I'm sure - have you tried a speed day ala Westside style if you're uncomortable with your form? Doing it twice a week to reinforce it might be an idea.
JonathanIcon...12-10-2006 @ 18:58 
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the Ergbreaker
Member 19, 531 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Had a pretty funny session today. I have determined that I am utterly rubbish at singles at the moment, on all lifts. Repping however, I am a bit of a pro at!

Today's session:

Deadlifts:

6x60kg
5x100kg
3x140kg
2x180kg
1x210kg - pretty slow but not hard. At this point the plan was to max out but I did not think that there was much point as I did not feel confident so I went a bit mental with.....
10x180kg - hard! Close to passing out (and vomitting) at the end. Form was good or passable until about the last rep. Put it through Jackals Gym 1rm calculator and I should be able to pull 240kg

Bent over rows:

2x8x100kg

Narrow grip bench press:

8x20kg
8x60kg
8x80kg
8x90kg
8x100kg - nice to make that

Power shrugs - used straps but they hurt!

8x100kg (no straps)
8x140kg
8x180kg
2x8x140kg

Very happy to make the 10reps with 180kg. Just wish I could convert that into singles!

Jonathan
CuddlesIcon...12-10-2006 @ 19:14 
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Eat.Cycle.Sleep.Win
Member 2, 12524 posts
SQ 190, BP 150, DL 280
620.0 kgs @ 99kgs UnEq
Administrator
Nice deadlifting mate. As a guide, I could do 230kg when I hit 180kg x 10, and I think im better at singles than reps.
littlegirlbunnyIcon...12-10-2006 @ 19:35 
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MIA
Member 7, 621 posts
SQ 80, BP 45, DL 125
250.0 kgs @ 55kgs UnEq
Indeed I do! How could I forget??


Obviously because im such a quiet little thing that never makes any more than a murmer...

Good to see you have started a log here too Grin
CuddlesIcon...12-10-2006 @ 19:36 
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Eat.Cycle.Sleep.Win
Member 2, 12524 posts
SQ 190, BP 150, DL 280
620.0 kgs @ 99kgs UnEq
Administrator
Or he didnt look downGrin
JonathanIcon...14-10-2006 @ 10:13 
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the Ergbreaker
Member 19, 531 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Last nights training session Grin

Squats:

8x20kg
6x60kg
5x90kg
3x110kg
5x125kg - pb for 5 rep set by 2.5kg
5x130kg - pb by 7.5 kg for the 5 rep set

Bench:

8x20kg
8x60kg
6x90kg
6x105kg - easy
6x110kg - easy

That is all - saving power for Sunday

Jonathan
JonathanIcon...15-10-2006 @ 16:39 
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the Ergbreaker
Member 19, 531 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Had a super sweet session training at Markinch. We were training with a bunch of guys from veganfitness.net, and Joni and Adam too, though they didn't train due to powerlifting not allowing them to lift non-barbell weights! Tongue

We were shown round by Alastair 'Big Al' Christie. Top guy - spent over an hour showing us round and giving us all technique tips.

First up was log press. I really only did this as a warm-up, so the weights were not too heavy:

(8x30kg with bar)
8x45kg
5x65kg
4x82.5kg
fx92.5kg - this was with a very nasty metal log with narrow handles and I could only clean it.

Stones, to 5ft platform:

1x80kg - like a toy!
1x100kg
1x110kg
1x120kg - easy
1x130kg - very hard - 30kg pb, hurrah!!
fx150kg - no chance. Alas there was no 140kg stone.

Tyre flips with the 280kg tyre. I did a few singles first to get warmed up and demostrate the technique, and then did 10 consecutive reps. That was f**king evil and I was seriously out of breath by the end of it!!

I had a few goes at the 420kg tyre but I could not even get it moving.

After that I went to the power stairs. I did 5 steps with the 200kg anvil - it was hard but not unmanageable. I did not try the 235kg anvil as I was already wasted.

Finally I had the romantic notion that I should have a go at the 150kg farmers. I did a lockout and hold with the 120's and then had a go at the 150's and despite the high pickup and could not budge them. After that I did about 15m with 125's with two turns.

So fried now!

Jonathan
JoniIcon...15-10-2006 @ 21:40 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
s**t mate - that was an awful a lot of work. Awesome lifting Jono, that 130kg stone was especially impressive.

Now you need to use your persution skills to get Deckerz to do strongman - almost nailing 150kg stone and flipping that 400kg tyre is no mean feat for someone who has done strongman for like twice before in his life Grin He would do ok in the under 105kgs despite his old age Wink

Good work, keep it up!
buzzIcon...16-10-2006 @ 09:26 
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Go ! go ! team strengthshop !!!
Member 18, 5295 posts
SQ 185, BP 130, DL 230
545.0 kgs @ 95kgs UnEq
Agreed. Solid performance. I reckon a couple of areas of focus, but imo you could still enter the qualifiers next feb.
JonathanIcon...18-10-2006 @ 09:13 
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the Ergbreaker
Member 19, 531 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Easy session tonight, but still quite fried from Sunday's strongman session. This 8 rep volume s**te is a killer - getting out of breath is not fun!

Push press:

8x20kg
8x50kg
2x8x70kg - easy

Powercleans:

2x8x80kg - first set without a belt, pretty s**t really. Second set with a belt and better.

Deadlifts:

6x120kg
4x150kg
2x8x170kg - nasty, but not hard.

There were murmors of ab work but then we sat down and didn't Grin

Jonathan
JonathanIcon...23-10-2006 @ 13:58 
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the Ergbreaker
Member 19, 531 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
I missed Friday's training session due to my gran passing away on Thursday. I really just didn't want to train. This is Sunday's training session:

I was feeling pretty weak and s**t until the end of the session. My eating has been OK for the last few days, considering, but I nevertheless felt totally energy-less.

I took the weight down on some of the working sets due to this:

Squat:

8x20kg
5x60kg
5x90kg
2x8x110kg - nastilly nauseating, but not hard.

Bench:

8x20kg
8x60kg
5x90kg
3x100kg
8x105kg
7x105kg - triceps abondoned me on 7th. I still made it but didn't try for eight.

Close grip bench:

2x8x80kg

Static holds with barbell:

10sec x 140kg double overhand
13sec x 180kg double overhand - poor
2x20sec x 220kg mixed - easy

Now they had some kettlebells at the gym (Virgin) so I dicked about with those for about 15minutes. I did mainly swings, snatches, push presses and just a tiny bit of juggling!

Stuff that I remember include 2x8x24kg each hand push press (very easy), just about managing to snatch 24kg with the vertical catch at the top, about 3 sets of 6-8 reps with the swings with the mid air swop over and 1 set of 8reps each side 24kg snatch (16 reps in total - nasty!).

Good fun all in all! Annoyed that I was weak today but glad that I felt decent by the end of the session.

Jonathan
littlegirlbunnyIcon...24-10-2006 @ 18:34 
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MIA
Member 7, 621 posts
SQ 80, BP 45, DL 125
250.0 kgs @ 55kgs UnEq
I missed Friday's training session due to my gran passing away on Thursday. I really just didn't want to train.


Unhappy sorry to hear that

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