2017 - Training Log
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JonA8102/01/17 @ 13:51
Well 2016 was a pretty good year for me.
2nd at British Seniors (120+ Equipped).
1st at All Englands (120 equipped)
Silver at Western Euros (120+ equipped).
Selected for 4 Nations (had to drop out of this one).
Not much progress on lifts.
2.5kg on raw bench.
7.5kg on equipped squat.
5kg on equipped bench.
Goals for 2017:-
700+ raw total. (250/160/290)
800+ equipped total. (300/200/300)
2nd at British Seniors (120+ Equipped).
1st at All Englands (120 equipped)
Silver at Western Euros (120+ equipped).
Selected for 4 Nations (had to drop out of this one).
Not much progress on lifts.
2.5kg on raw bench.
7.5kg on equipped squat.
5kg on equipped bench.
Goals for 2017:-
700+ raw total. (250/160/290)
800+ equipped total. (300/200/300)
JonA8102/01/17 @ 13:56
02.01.17
Hi Bar Squat
60 x5
100 x2
120 2x10
130 2x8
145 2x6
Got the lungs burning a bit.
Bench
60 x5
95 2x10
105 2x8
No real plan yet.
Hi Bar Squat
60 x5
100 x2
120 2x10
130 2x8
145 2x6
Got the lungs burning a bit.
Bench
60 x5
95 2x10
105 2x8
No real plan yet.
JonA8104/01/17 @ 19:48
Post Edited: 04.01.2017 @ 19:48 PM by JonA81
04.01.17Bench
60 x5
95 x5
107.5 x3
122.5 x2
140 5x2
140 x5 +Ram
Hi Inc DB Press 25s 4x8
Lever Row 4x8
Dips 2x5
NG Pullups 3x2
Pulldowns 3x8
JonA8106/01/17 @ 20:27
06.01.17
Deadlift
60 x3
100 x2
140 x1
160 x1
180 x1
220 x1
247.5 5x1 +10ct hold on last
Hi Bar Squat
60 x3
100 x1
120 x3
142.5 x3
167.5 5x3
Hack Squat Machine
(plate weight)
120 3x6
Seated Calf Raise 3x6
Side Bends 3x6
Deadlift
60 x3
100 x2
140 x1
160 x1
180 x1
220 x1
247.5 5x1 +10ct hold on last
Hi Bar Squat
60 x3
100 x1
120 x3
142.5 x3
167.5 5x3
Hack Squat Machine
(plate weight)
120 3x6
Seated Calf Raise 3x6
Side Bends 3x6
JonA8109/01/17 @ 20:40
09.01.17
Bench
60 x3
100 x3
120 x2
142.5 3x2
142.5 2x1
+Ram
142.5 x6, x4
Hi Inc DB Press 27.5 4x8
Cable Row 4x8
Dips 2x6
Pulldowns 3x8
H/Curls 3x6
Bench
60 x3
100 x3
120 x2
142.5 3x2
142.5 2x1
+Ram
142.5 x6, x4
Hi Inc DB Press 27.5 4x8
Cable Row 4x8
Dips 2x6
Pulldowns 3x8
H/Curls 3x6
JonA8111/01/17 @ 21:28
Post Edited: 11.01.2017 @ 21:28 PM by JonA81
11.01.17Squat
Up to 215 x1
Defecit DL
195 5x3
Green Band GMs 4x8
Crap.
Appetite13/01/17 @ 10:00
JonA8113/01/17 @ 12:37
JonA8113/01/17 @ 20:08
13.01.17
Bench
60 x10
100 x5
130 x1
145 x1
150 x1
142.5 x2
135 x3
127.5 x4
120 x5
CG Bench
100 3x6
DB Seated Press
30 x8
32.5 x6
35 x4
25 x10
Lat Pulldown 3x8
Bench
60 x10
100 x5
130 x1
145 x1
150 x1
142.5 x2
135 x3
127.5 x4
120 x5
CG Bench
100 3x6
DB Seated Press
30 x8
32.5 x6
35 x4
25 x10
Lat Pulldown 3x8
JonA8116/01/17 @ 20:43
16.01.17
Squats
70 x3
120 x3
170 x3
180 x3
175 4x3
7ct Pause Sq
160 x1
170 x1
180 x1
185 x1
Leg Press 210 5x5
Cardio - Cross Trainer
5 mins moderate
2x 20/10s intervals
5 mins cooldown
Trying to control decent on squats a bit more, tech has been crap recently. Cardio may stay in if it means work capacity increases, will see.
Squats
70 x3
120 x3
170 x3
180 x3
175 4x3
7ct Pause Sq
160 x1
170 x1
180 x1
185 x1
Leg Press 210 5x5
Cardio - Cross Trainer
5 mins moderate
2x 20/10s intervals
5 mins cooldown
Trying to control decent on squats a bit more, tech has been crap recently. Cardio may stay in if it means work capacity increases, will see.
JonA8117/01/17 @ 15:00
17.01.17
Bench - 1ct Pause
60 x3
100 x3
120 x3
130 x3
135 x3
125 2x3
Bench - 7ct Pause
100 x1
110 x1
120 x1
130 x1
140 x1
Dips 3x5
Bench - 1ct Pause
60 x3
100 x3
120 x3
130 x3
135 x3
125 2x3
Bench - 7ct Pause
100 x1
110 x1
120 x1
130 x1
140 x1
Dips 3x5
JonA8118/01/17 @ 21:06
18.01.17
Meadows Row
5x8 up to 60k - 10k jumps
Deadstop DB Row
50 x8
55 x8
60 x8
NG Lat Pulldown
50 2x12
Wide Grip Lat Pulldown
80 2x8
DB Shrug
30 x12
40 x12
50 x12
Curls
30 x8
40 x8
50 x4
H/Curls
10s 2x10
Cardio - Cross Trainer
5 mins moderate
3x 20/10s intervals
5 mins moderate
Bodybuilding, no smirking lol.
Meadows Row
5x8 up to 60k - 10k jumps
Deadstop DB Row
50 x8
55 x8
60 x8
NG Lat Pulldown
50 2x12
Wide Grip Lat Pulldown
80 2x8
DB Shrug
30 x12
40 x12
50 x12
Curls
30 x8
40 x8
50 x4
H/Curls
10s 2x10
Cardio - Cross Trainer
5 mins moderate
3x 20/10s intervals
5 mins moderate
Bodybuilding, no smirking lol.
JonA8119/01/17 @ 18:11
19.01.17
Pin Press
60 x3
100 x3
120 x3
130 x3
125 2x3
Bench
100 x5
110 x5
115 x5
112.5 x5
Seaten OHP
60 3x5
Pin Press
60 x3
100 x3
120 x3
130 x3
125 2x3
Bench
100 x5
110 x5
115 x5
112.5 x5
Seaten OHP
60 3x5
JonA8120/01/17 @ 20:35
20.01.17
Deadlifts
70 x3
110 x1
150 x1
190 x1
230 x3
222.5 4x3
Deadlift 2" Blocks
230 3x2
Horrible height to pull from!
DOH RDL 110 5x5
Cardio - Cross Trainer
5 mins moderate
3x 20/10s intervals
5 mins moderate
Deadlifts
70 x3
110 x1
150 x1
190 x1
230 x3
222.5 4x3
Deadlift 2" Blocks
230 3x2
Horrible height to pull from!
DOH RDL 110 5x5
Cardio - Cross Trainer
5 mins moderate
3x 20/10s intervals
5 mins moderate
JonA8123/01/17 @ 21:28
23.01.17
Squats
60 x5
100 x5
140 x5
185 x5
180 x5
180 x5
Pause Squat - 5ct
160 x2
170 x2
180 x2
185 x2
Leg Press
220 x5
260 x5
300 x5
340 x5
380 x5
Squats
60 x5
100 x5
140 x5
185 x5
180 x5
180 x5
Pause Squat - 5ct
160 x2
170 x2
180 x2
185 x2
Leg Press
220 x5
260 x5
300 x5
340 x5
380 x5