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Jonathan's Log

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SparrowIcon...11-09-2020 @ 16:24 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		I didn’t know he’d won it. It does say he won it once here:

https://en.m.wikipedia.org/wiki/Strength_athletics_in_the_United_Kingdom_and_Ireland

I know what you mean though. I don’t few too bad to losing to people like Bish or Hixxy right now. I even managed to sneak a win over Hixxy I think!
JonathanIcon...11-09-2020 @ 18:34 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Sparrow said:I didn’t know he’d won it. It does say he won it once here:

https://en.m.wikipedia.org/wiki/Strength_athletics_in_the_United_Kingdom_and_Ireland

I know what you mean though. I don’t few too bad to losing to people like Bish or Hixxy right now. I even managed to sneak a win over Hixxy I think!


Very true! It's amazing how many top-level athletes there are on the forum.
JonathanIcon...11-09-2020 @ 21:36 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		11/09/2020

Solo session as my brother is away this weekend in the Midlands. He's collecting a Concept 2 on his way back, so expect some pitiful times from next week onwards! Grin

Push press/jerk:

I say both push press and jerk as on the 10 working sets, I kept switching between the two as I couldn't decide which felt stronger. A jerk feels much easier when the rep is completed, but there is no fight in a jerk - it either goes or it doesn't. The push press is much slower, but seems more tenacious. I'll keep playing around with both.

(reps x sets x weight)

15x15kg
5x45kg
5x55kg
5x65kg
2x75kg
9x2x85kg - felt heavy at the start, but all easy enough. I find that lots of low rep sets work well for me.
5x85kg - with belt. I would have liked 6, but after all the dicking around on the preceding 9 sets, both my triceps and legs were goosed.

Seated DB shoulder press:

2x12x25kg - triceps are done

Then finished off with some banded rear delt flyes and some 'knee-hab' and stretching.
JonathanIcon...16-09-2020 @ 22:30 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		I've had a few days off training. My brother was away over the weekend, I was quite busy but also not feeling it with my patella tendons being sore. A day out at Crealy Adventure park on Saturday didn't get off to a good start when getting onto one of the roller coasters, I managed to quite sharply bang my left patella tendon on one of the seats. I just don't fit into these things easily.

Anyway, back to it today. I haven't been eating that well over the past 5 days as it's been very warm and I'm a bit sick of bulking at the moment. Weight steady at 119-120kg, but I'm going to cut back a bit now to reduce bodyfat. I'll keep the training consistent (adding the rowing now) and keep the protein high.

Bench:

15x20kg
8x40kg
5x60kg
5x80kg
1x95kg
4x5x102.5kg - not as easy as the sets last week, with the third set the worst. No extra reps in the last set. Amazing what a difference 7.5kg makes.

Dumbbell bent over row:

12x20kg
3x10x35kg

Lat pulldown:

12x30kg
3x10x70kg

Then some rolling thunder mucking about.

Deadlifts tomorrow.

I also had my first play with the C2 earlier in the day. I'm taking it slow to ease my patella tendons into it, so just did a solitary 500m at level 5 (too easy) and 1.46.9.

That got me puffing to be honest. That being said, it should speed up quite considerably on a higher resistance setting. Plan is to work in intervals of 500m initially, building up to 8 intervals, then I'll increase the distance.
JonathanIcon...18-09-2020 @ 22:08 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Work is picking up now, so not training with quite the same intensity. Knees are starting to feel better, but that's at the expense of most leg work at the moment.

Warmup: 500m on the C2 at 1:46, SR30 and resistance 10.

Push Press:

12x20kg
6x40kg
5x60kg
2x70kg
2x80kg
2x90kg
1x95kg
4x2x90kg
1x90kg - bit dizzy so left it.

Not that strong today, but OK.

Seated DB press:

12x20kg
2x8x30kg - very hard

Some tricep work

Deadlifts tomorrow and I think I'll have a rowing day on Sunday.
SparrowIcon...19-09-2020 @ 08:13 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		Good to hear the knees are feeling a bit better.

I remember Crealey from a few years back. I can imagine you and rollercoasters don't go well together!

Nice benching.

Good start on the rowing too.
JonathanIcon...19-09-2020 @ 21:17 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Post Edited: 19.09.2020 @ 21:18 PM by Jonathan
Thanks Millsy - sorry I missed your post there. I don't fit on rollercoasters at all really. 6ft 8" and 120kg you don't fall into the category of 'normal'. A friend once classified me as a 'genetic abhoration'!

Knees have felt slightly tender today as a consequence of the push press, so I think I'll give it a rest for a month or so. I'll just stick to strict.

Brief session today.

Deadlift:

15x20kg
6x70kg
5x100kg
2x130kg
3x150kg - hard
3x130kg - sumo and easier
1x150kg - sumo and still OK

Just left it at that.

C2:

2 intervals of 500m. First was 1:43 with a SR of around 30. Second was 1:36.8 and can't remember stroke rate. I was rowing at a 1:30 pace for the first minute but struggled for air for the last 30 seconds. Anyway, it's a start point. I'll do some more gentle rowing tomorrow.
JonathanIcon...20-09-2020 @ 21:57 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Mostly rowing today.

Did 5 intervals of 500m, with 3 minutes of rest in between.

A gentle 1:52 for the first one to warm up.

Then 1:32.0 on the second, which was very unpleasant. I think that's fairly close to max effort at this stage until my cardio capacity improves.

Then 3 sets of 500m at 1:49-1:50

Finished off with some tricep pushdowns.
JonathanIcon...21-09-2020 @ 22:10 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Just benching today. Quite a long day at work, plus a very minor lower right trap tweak from rowing yesterday.

Bench:

2x15x20kg
10x50kg
5x70kg
3x90kg
4x5x105kg - a little easier than the 4x5x102.5kg last week.

Benching is progressing nicely. I've not benching more than 110kg this year, but think I might have 120kg in there at the moment.

Did some knee-hab afterwards.
JonathanIcon...23-09-2020 @ 22:44 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Day off yesterday. Long days at work at the moment.

Good session today. My avoiding of leg work is vastly improving my patella tendons.

(500m on rower to warm up - 1:52)

Military press:

12x15kg
10x35kg
8x50kg
8x60kg
10x55kg
12x50kg - all three sets pretty much max effort. I'm not strong on strict press!

Banded rear delt flyes - 3 sets
Banded rotator cuff thingees - 3 sets

Shrugs:

12x70kg
4x10x100kg

One wall sit at 1:15 and finished.
JonathanIcon...24-09-2020 @ 20:13 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Really good back session today. Which was a total surprise as I was busy with site visits today, walked over 5 miles on rough, hilly, branch terrain on forestry sites, drove almost 200 miles and my back felt sore going into the session.

Pendlay rows:

15x20kg
8x50kg
8x70kg
4x8x90kg - a good working weight. It seemed to completely reset my back so opted to....

Deadlift:

5x90kg
3x120kg
1x150kg
1x170kg - most I've straight back deadlifted since about 2008
10x140kg - weirdly easy and all dead stopped (no bouncing)

Incredibly happy with that. Could have done more than 10 at 140kg, which is odd as 170kg was really quite hard!

T-bar rows:

10x50kg
3x10x60kg

Pump set of curls and done Grin
WILLSANIcon...24-09-2020 @ 20:16 
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Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq
Jonathan said:
Incredibly happy with that. Could have done more than 10 at 140kg, which is odd as 170kg was really quite hard!


its all those 20 rep squats!

nice work mate.
JonathanIcon...24-09-2020 @ 21:35 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
WILLSAN said:
its all those 20 rep squats!
nice work mate.


Thanks Will! I am basically a rep bunny now, with the exception of overhead.

It's just nice to be able to deadlift properly without pain.

The patella tendons are much better now, but I'll stay away from leg training for a while longer and then gently ease it back in.
JonathanIcon...26-09-2020 @ 21:07 
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the Ergbreaker
Member 19, 862 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Post Edited: 26.09.2020 @ 21:36 PM by Jonathan
Really good little evening session.

Bench:

20x20kg
8x50kg
4x70kg
4x90kg
1x100kg
2x4x110kg
5x110kg - really pleased with that. Not expecting five reps at all. Most I've done this year (so in the past 12 years) is 2x110kg, which I've done twice. That was about 8 weeks ago I think. Big progression since then.

Concept 2:

500m - 1.39
500m - 1.41
100m - 16.2 seconds - think that means we're level pegging Millsy!
1000m - 3:43.5

I also did a 4 mile forest walk earlier in the day with either my older or younger daughter on my shoulders for about half of it.

The last set of benching: https://www.youtube.com/watch?v=2ofx7gKhFDk

It would help if I said 'leave it' instead of 'take' when infact I mean leave it. It's the first time Kathryn has spotted me for about 12 years so she did really well!

I'd post a photo of the C2 display for the 100m time but I don't know how to upload pictures on this forum.

Can anyone suggest a couple more sessions to peak towards a 1rm on bench? This is where my program comes to an end, but I feel that there are a couple more sessions to do before maxing out. I'd really like 125kg if possible, which I think is doable.
WILLSANIcon...26-09-2020 @ 21:53 
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Trump will get another four years
Member 126, 16708 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq		4 week build up I would:

wk 1
work up to 90% of projected max x 1

wk 2
work up to 95% of projected max x 1

wk 3
work up to 80% of projected max x 1

wk 4
max attempt

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