Jonathan's Log
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| Jonathan |  | ... | 05-08-2020 @ 21:10 |
 the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | jt said:6'8'' you say........ever been on a concept2 rowing machine? I keep toying with the idea of investing in one to sort out my cardio. 13-14kg weight gain in 18 weeks has had the obvious effects on my CV fitness! | ||
| Jonathan | | ... | 05-08-2020 @ 21:13 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Sparrow said:Good to have you back mate. Nice to see you doing some lifting - I’ll definitely be following. Now we need to get Brian and Joni back too! Cheers man! I think Brian is even more broken that I was and does quite a lot of running now. Joni is just an old man now, but he said the other day that he just lifts for health (squatting 120 ish and deadlifting around 150kg). | ||
| Wayne_Cowdrey |  | ... | 05-08-2020 @ 23:11 |
 Still got a little bit of strength Member 400, 22398 posts | Welcome back  | ||
| Sparrow | | ... | 06-08-2020 @ 09:43 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Jonathan said: Cheers man! I think Brian is even more broken that I was and does quite a lot of running now. Joni is just an old man now, but he said the other day that he just lifts for health (squatting 120 ish and deadlifting around 150kg). Nice to hear how they're getting on. Last I heard from Joni was when he had just become a dad. Is Brian a multimillionaire now? | ||
| Jonathan | | ... | 07-08-2020 @ 00:28 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Sparrow said: Nice to hear how they're getting on. Last I heard from Joni was when he had just become a dad. Is Brian a multimillionaire now? Yeah, Joni is a very happy Dad  Brian's a modest fellow! He might as well be a billionaire, but he'd still drive some crazy old German car and look like a hobo  Super quick fill in session this evening: 5 sets of t-bar rows 4 sets of some sort of lat push down that I quite like 3 sets of some weird banded side lat pulldown that sort of does the chest too. Making a real effort this time around on assistance stuff. Tomorrow is 20x95kg on squat, plus might try sumo deads with my brother afterwards. After that, I have 20x97.5kg on squat on Sunday, 20x100kg on squat on Tuesday then deload. I'll start reloading the upper body stuff then too, though I won't go super heavy on anything now. My goals going into this program have been met or exceeded (that said, I've not done the 20x100kg squat yet). I think my push press was 85kg 6 weeks ago, bench was around 95kg, and I started squatting my 20 rep sets at 55kg. Now it's 100kg, 2x110kg and 92.5kg x 20 respectively. I know it's just gaining back some of what I lost, but I lost it a long time ago, so it feels good | ||
| Jonathan | | ... | 07-08-2020 @ 18:42 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Post Edited: 07.08.2020 @ 18:43 PM by Jonathan Last session before deloading. I would have done a couple more sessions on 20 rep squats at 95kg and 97.5kg, but my brother (training partner) is going on holiday tomorrow, so I thought I might as well finish the plan slightly early.Squat: 10xbw, 8x20kg, 6x50kg, 3x70kg, 3x90kg, 20x100kg Really very pleased to make that. I cannot even say that that was the goal 6 weeks ago as the most I had done was 3x80kg at that point. Squatting 2 sets of 20 reps every other day for a month, and then 10 days of 1 set of 20, but with escalating weights has worked incredibly well for me. Amusingly, my 1 rep max and my 20 rep max are presently the same! After that, I just cocked around a bit straight bar deadlifting 100kg, sometimes sumo, sometimes conventional. I did have a little tug at 130kg, and whilst it would have gone fine, my form would have been poor, and I didn't want to. I much prefer trap bar, and it works best for my iffy back. As a footnote, this is only the second time I've done 20x100kg, and the first time I did it, I think I was squatting around 180-185kg for a 1rm. | ||
| Sparrow | | ... | 07-08-2020 @ 19:11 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Nice squatting. I did a bit of high rep stuff a couple of years ago (just as back off sets) and quite enjoyed it. What's the plan now on squats? | ||
| Jonathan | | ... | 07-08-2020 @ 19:29 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Thanks Millsy This is the routine I've cobbled together for myself. It may change a bit as I go through it though, as being only 4 months into lifting again, I'm not quite sure how I'll progress at this point. Monday: Squat (volume): 10x3x95kg, 8x5x100kg, 6x7x105kg, 8x3x110kg, 6x5x115kg, 4x7x120kg Bench: 5x8x82.5kg, 5x6x87.5kg, 5x6x92.5kg, 4x5x97.5kg, 4x5x102.5, 3x4x107.5kg Vertical back work Tuesday: Push jerk: 10x2x75kg, 10x2x80kg, 10x2x85kg, 8x2x87.5kg, 8x2x90kg, 6x2x92.5kg Seated shoulder press Lateral raises Reverse dumbbell flyes Tricep work Thursday: Squat (speed): 10x2x80kg, 10x2x90kg, 10x2x100kg, 8x2x110kg, 8x2x120kg, 8x2x130kg Lunges: Walking lunges with weight 3x12 each leg T-bar rows: 5x10 Bicep work Friday: Push jerk: Work up to max double and then 3x8@75% of that High incline bench: 3x12x decent working weight Hang cleans Shrugs Saturday: Squat (intense): 3x8x110kg, 3x6x120kg, 3x4x130kg, 2x8x120kg, 2x6x130kg, 2x4x140kg Football bar bench: 5x12x70kg, 5x10x75kg, 5x8x80kg, 5x8x85kg, 4x6x90kg, 3x6x95kg RDLs Tricep work The idea is to reduce the squatting to 3 times a week (haha!), but with Mondays being two waves of periodisation, with an emphasis on volume. Thursday is speed and technique work, and Saturday is balls-out max effort sets. It's difficult to program for my squatting as my 1rm and 20rm is the presently the same. I've only just in the last couple of weeks got to the point where I can get myself into the start position for the sets without any chance of back twinges (I unrack, and have to adjust my hips to then squat. It's often twinged a bit doing that). The only other lift I'm really interested in is overhead press. Again, hard to program for as I added a lot to it in the past 6 weeks (15 or 17.5kg) but the technique on the heavy stuff is a bit sloppy. Anyway, it'll be interesting to see how it goes. I need to cut myself a heavy log so that I can train it again. I've only got my wife's light log in the gym at the moment. | ||
| Sparrow | | ... | 07-08-2020 @ 19:56 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | A man with a plan! Have you just twigged who I am? You should be able to milk all those newbie gains for a good few lengths anyway, so as long as you’re consistent, your numbers will go up. | ||
| Jonathan | | ... | 07-08-2020 @ 19:59 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Sparrow said:A man with a plan! Have you just twigged who I am? You should be able to milk all those newbie gains for a good few lengths anyway, so as long as you’re consistent, your numbers will go up. No no! Well, not quite! I had to double and triple check your log to make sure. You'll have to forgive me - it has been 13 years since I was last here, and 6 years of parenthood and sleep deprivation has robbed me of some of my powers of recollection. How has the past 13 years been mate?! | ||
| Sparrow | | ... | 07-08-2020 @ 23:33 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | I’ll let you off pal - 13 years is a rather long time! I’m a father of three now (they’re 10, 7 and 4), so they keep me busy when I’m not working (teaching). | ||
| Jonathan | | ... | 08-08-2020 @ 07:09 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Sparrow said:I’ll let you off pal - 13 years is a rather long time! I’m a father of three now (they’re 10, 7 and 4), so they keep me busy when I’m not working (teaching). Very good! You've let yourself get outnumbered though! I run a small forestry harvesting company down in Devon. We left Scotland two years ago, where I had a sawmill for 7-8 years. | ||
| Sparrow | | ... | 08-08-2020 @ 11:12 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Jonathan said: Very good! You've let yourself get outnumbered though! I run a small forestry harvesting company down in Devon. We left Scotland two years ago, where I had a sawmill for 7-8 years. I’m a defeated man! They are all boys though, so it helps when ganging up on their mum. It’s lovey down in Devon, and the weather is much warmer than Scotland. Good move in my book. | ||
| Jonathan | | ... | 08-08-2020 @ 18:49 |
the Ergbreaker Member 19, 862 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Sparrow said: I’m a defeated man! They are all boys though, so it helps when ganging up on their mum. It’s lovey down in Devon, and the weather is much warmer than Scotland. Good move in my book. It's OK down here. Too bloody busy really, and the whole place is a little bit backwards. Just some disco training. Just the very light 'working' sets listed: Squats: 2x10x40kg (legs still toasted from yesterdays 20x100kg) Bench: 2x15x40kg Incline bench: 1x10x40kg - really uncomfortable for the left shoulder Standing military press: 2x10x30kg T-bar row (which was interspersed amongst the various pressing exercises): 7x15x20kg Straight arm lat pull down sort of thing: 3x12x20kg Tricep extension 3x15x20kg Farmers walk with 36kg each hand (first time doing farmers for about 12 years). Two sets of 120m. Harder than I thought it ought to be! Gym was 30 degrees, and deeply unpleasant. Straight into the pool after (3rd time today). I'll do the same again tomorrow. | ||
| Sparrow | | ... | 08-08-2020 @ 22:43 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Do you have a pool at your house? | ||
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