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Jonah
07-15-2012, 03:07 PM
Figured it was time to start one of these up again.

Just finished up competing two weeks ago at the Europa in Hartford where I bombed spectacularly. Actually I hit a 600 raw squat and messed up my shoulder on the opening bench. So for now its rehab, raw training, and planning for some big numbers back in gear later this fall.

Currently I train with Vincent Dizenzo and Tee Tee McCray. Previously I also trained with Matt Rhodes. Much of this training has come from them along with a lot of help and patience. Special thanks as well to our training partner Brian Holloway who has been a big help in the programming department.

Last two weeks training.

7/8/12 -
Raw Squat
Bar x 2 x 5
145 x 2 x 5
235 x 4
325 x 4 @ 7
415 x 4 @ 8
505 x 4 @ 9
485 x 4 @ 9

SLDL
135 x 4 x 10

Hammer Strength Rows
4 x 10

Pulldown Abs
4 x 10

7/10/12
Raw Bench
Bar x 2 x 5
135 x 2 x 5
225 x 5 x 5

Close Grip Incline
135 x 5 x 5

Hammer Strength Row
5 x 10

DB Military Press
40 x 4 x 10

7/11/12
Deficit Deadlifts w/120lbs chain
135 x 3
225 x 3
315 x 3
405 x 3
405 + 40lbs chain x 3
405 + 80lbs chain x 3 @ 8
405 + 120lbs chain x 3 @ 8.5

SSB Squats w/120 chain
Bar + 120lbs chain x 5
150 + 120lbs chain x 5 @ 8
240 + 120lbs chain x 5 @ 8.5
240 + 120lbs chain x 5 @ 9

Lat Pulldowns
4 x 10

Pulldown Abs 4 x 10

7/13/12
Bench to Foam
Bar x 2 x 5
95 x 5
135 x 5
185 x 3
225 x 3 @ 7
275 x 3 @ 7
315 x 2 @ 8
365 x 2 @ 9
335 x 1 @ 9

CSR's
2 Plates x 4 x 10

ss/ Face Pulls
Orange Band 4 x 15

DB Tricep Extensions
4 x 10

DB Side Laterals
4 x 10 - Start at 40 and drop by 5 pounds per set. These were terrible.

7/15/12
Raw Squat
Bar x 2 x 5
145 x 5/3
235 x 3
325 x 3 @ 7
415 x 3 @ 8
525 x 3 @ 9
485 x 2 x 3 @ 9

This was a rep PR for me. Felt really good and easy. Slacked off a little bit on the unrack from the monolift.

Raw Deadlift
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3

SLDL
225 x 3 x 10

Shrugs (from Hammer Strength Machine)
4 x 10 - 2 plates per side

Pulldown Abs
4 x 10 (90lbs)

Jonah
07-20-2012, 07:43 AM
7/16/12 - Monday

20 minutes Cardio
Mobility, Biceps, Stuff and Things.

7/17/12 - Tuesday

Raw bench
bar x 2 x 5
95 x 5
135 x 5
185 x 3
225 x 3 @ 7
275 x 3 @ 8
315 x 2 x 3 @ 8
335 x 2 x 3 @ 8

JM Press
135 x 8
225 x 3 x 8

Hammer Strength Rows
5 x 10

Rope Pushdowns
4 x 10

drew
07-20-2012, 10:20 AM
Thanks for mentioning me, a-hole.

:D