jon's life of lifting
- Thread starter Proteinboy
- Start date
9/23/09
FRONT SQUATS
2x5 @ 45
135x5
190x5(+5lbs)
190x5(+5lbs)
190x5(+5lbs)
190x5(+5lbs)
190x5(+5lbs)
190x5(+5lbs)(+1 set)
RPE:8
these felt really good.
BENCH
135x2x3
180x5
180x5
180x5
180x5
180x7(+2 reps)
RPE:8-9
upping reps gradually, then adding weight.
PENDLAY ROWS
135x3
155x6(+5lbs)
155x6(+5lbs)
155x6(+5lbs)
165x6
165x6
RPE:8-9
fun
DEADLIFTS
135x2x5
245x8(+5lbs)
245x8(+5lbs)
245x8(+5lbs) new PRs
RPE:8-9
these felt great. my grip is much much stronger, as i always do deadlifts with a double overhand grip. grip makes you feel stronger at deadlifting lol
PWO: usual
notes: feeling great after this workout. now to study for class!
FRONT SQUATS
2x5 @ 45
135x5
190x5(+5lbs)
190x5(+5lbs)
190x5(+5lbs)
190x5(+5lbs)
190x5(+5lbs)
190x5(+5lbs)(+1 set)
RPE:8
these felt really good.
BENCH
135x2x3
180x5
180x5
180x5
180x5
180x7(+2 reps)
RPE:8-9
upping reps gradually, then adding weight.
PENDLAY ROWS
135x3
155x6(+5lbs)
155x6(+5lbs)
155x6(+5lbs)
165x6
165x6
RPE:8-9
fun
DEADLIFTS
135x2x5
245x8(+5lbs)
245x8(+5lbs)
245x8(+5lbs) new PRs
RPE:8-9
these felt great. my grip is much much stronger, as i always do deadlifts with a double overhand grip. grip makes you feel stronger at deadlifting lol
PWO: usual
notes: feeling great after this workout. now to study for class!
thanks, mel! i should take pictures soon because im planning a cut after my strength gains have me satisfied. they will be my end of bulk pics! good idea.
as for metabolic trianing...i heard of it but i havent really looked into it or i forgot what it is haha
whats up with it?
thanks for the visit! wer cool : ]
9/25/09
practiced tornado kicks for a warmup...i love kicking.
POWER SQUAT
45X5
135X5
225X5
235X5(+5lbs)
235X5(+5lbs)
235X5(+5lbs)
235X5(+5lbs)
235X5(+5lbs)
RPE:9
i hope im using my hips correctly. im definetly poking my ass out more, il record my form and post it for a form check. form is so important...
i did some oly squats with 235...felt easier than the power squats lol
MILITARY PRESS
45x8
95x3
115x3
120x3(+5lbs)
120x3(+5lbs)
120x3(+5lbs)
120x3(+5lbs)
120x3(+5lbs)
120x3(+5lbs)
120x3(+5lbs)
120x3(+5lbs)
120x3(+5lbs)
new PR==>9 sets of 3 with 120.
RPE:9
CHINUPS
11
11(+1)
10 (+3)
RPE:9
CURLS
1x6 @ 85
SKULLCRUSHERS
3 @85
8 @ 75
5 @ 75
ELEVATED DB SINGLE LEG CALF RAISES
3x12 @ 35lbs(+5lbs)
PWO: USUAL
thoughts: woke up at 6:30 today. early workout. felt great. gains still comin, that makes me happy.
as for metabolic trianing...i heard of it but i havent really looked into it or i forgot what it is haha
whats up with it?
thanks for the visit! wer cool : ]
9/25/09
practiced tornado kicks for a warmup...i love kicking.
POWER SQUAT
45X5
135X5
225X5
235X5(+5lbs)
235X5(+5lbs)
235X5(+5lbs)
235X5(+5lbs)
235X5(+5lbs)
RPE:9
i hope im using my hips correctly. im definetly poking my ass out more, il record my form and post it for a form check. form is so important...
i did some oly squats with 235...felt easier than the power squats lol
MILITARY PRESS
45x8
95x3
115x3
120x3(+5lbs)
120x3(+5lbs)
120x3(+5lbs)
120x3(+5lbs)
120x3(+5lbs)
120x3(+5lbs)
120x3(+5lbs)
120x3(+5lbs)
120x3(+5lbs)
new PR==>9 sets of 3 with 120.
RPE:9
CHINUPS
11
11(+1)
10 (+3)
RPE:9
CURLS
1x6 @ 85
SKULLCRUSHERS
3 @85
8 @ 75
5 @ 75
ELEVATED DB SINGLE LEG CALF RAISES
3x12 @ 35lbs(+5lbs)
PWO: USUAL
thoughts: woke up at 6:30 today. early workout. felt great. gains still comin, that makes me happy.
Wow, that's a lot of sets on squats and military press-- You must have a lot of endurance.
Here's a sobering thought when it comes to your military press: -- I feel like such a B**** after watching it haha...
regardless, keep it up bro
thanks, mel! i should take pictures soon because im planning a cut after my strength gains have me satisfied. they will be my end of bulk pics! good idea.
as for metabolic trianing...i heard of it but i havent really looked into it or i forgot what it is haha
whats up with it?
QUOTE]
It is sort of like interval training but not with one exercise...
An example would be to perform without stopping or resting in between :
25 box jumps
15 push ups
15 pull ups
sprint on the treadmill for 3 minutes
then start over using the minimum amount of rest- not full recovery for 8-10rounds or as many as you can without collapsing. Good method for fat burning, not really a bulking thing but still great for cutting and for building endurance and power.
I use this now with any number of exercises and the heart monitor to make sure I am staying in my target zone... basically your anerobic zone- not sure what yours would be given you are much younger but I stay in the 155-175 range definitely trying to keep it at the higher level for most of the workout. Anyhow, it is great fun and a good way to mix it up so you don't get bored.I get bored with just the heavy single joint stuff with lots of rest.
yeah that sounds like a circuit i will add in at the end of my strength workouts when im cutting!!!
i like the
box jump
pushup
pullup
circuit. sounds brutal! definetly will burn some fat. and plus i can make progression with it too! just try to get more reps per set : ]
thanks for the idea; il definetly use it in my training when i cut!
tekton---you *$(# lol ..jk
that girl is a beast...shes probably been training for so many years...
on the other hand, im stronger than the strength record holder female in kentucky lol!!!
i like the
box jump
pushup
pullup
circuit. sounds brutal! definetly will burn some fat. and plus i can make progression with it too! just try to get more reps per set : ]
thanks for the idea; il definetly use it in my training when i cut!
tekton---you *$(# lol ..jk
that girl is a beast...shes probably been training for so many years...
on the other hand, im stronger than the strength record holder female in kentucky lol!!!
9/28/09
BARBELL LUNGES
45X12
145X12(+5lbs)
145X12(+5lbs)
145X12(+5lbs)
RPE:8-9
INCLINE BENCH
45x8
95x5
135x8(+5lbs)
135x8(+5lbs)
135x8(+5lbs)
RPE:8-9
these were great, felt like i could force it up better, getting the hang of these.
probably keeping 135 until i do 3x10, then upping.
BENCH DB ROWS
35x8
65x5
70x5
70x5
70x5
70x5
RPE:8
these were unique, havent done them in a while. upping next time.
RDL
12 @ 165(+5lbs)
12 @ 165(+5lbs)
RPE:8-9
my knees bend a little here, is that ok? i just try to stick my butt out as far as it will go, the bar goes mid shin and then i extend hips back up.
PIKES
3x5
CURLS
10 @ 70
PWO: USUAL
busy day today... : ]
BARBELL LUNGES
45X12
145X12(+5lbs)
145X12(+5lbs)
145X12(+5lbs)
RPE:8-9
INCLINE BENCH
45x8
95x5
135x8(+5lbs)
135x8(+5lbs)
135x8(+5lbs)
RPE:8-9
these were great, felt like i could force it up better, getting the hang of these.
probably keeping 135 until i do 3x10, then upping.
BENCH DB ROWS
35x8
65x5
70x5
70x5
70x5
70x5
RPE:8
these were unique, havent done them in a while. upping next time.
RDL
12 @ 165(+5lbs)
12 @ 165(+5lbs)
RPE:8-9
my knees bend a little here, is that ok? i just try to stick my butt out as far as it will go, the bar goes mid shin and then i extend hips back up.
PIKES
3x5
CURLS
10 @ 70
PWO: USUAL
busy day today... : ]
i'll bet you can do a 300 PB!
that would be one heck of an accomplishment, and it is totally metaboilc
25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps
that would be one heck of an accomplishment, and it is totally metaboilc
25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps
FF--you'r awesome. that workout seems killer.
i will try it one day, probably when im cutting!
i think the hardest part would be the pullups(50 total)
im assuming i time myself to see how long it takes for the whole thing. can you skip between exercises?
sounds challenging : ]
and thankyou, kraken it means a lot to get some good feedback man : ]]]
i will try it one day, probably when im cutting!
i think the hardest part would be the pullups(50 total)
im assuming i time myself to see how long it takes for the whole thing. can you skip between exercises?
sounds challenging : ]
and thankyou, kraken it means a lot to get some good feedback man : ]]]
9/30/09
DEADLIFTS
135x2x3
225x2x3
275x3
280x3(+5lbs)
280x3(+5lbs)
280x3(+5lbs)
280x3(+5lbs)
RPE:8-9
these felt good. used a double grip on the last 2 sets.
BENCH
145x12(+10lbs)
145x12
145x12
RPE:8-9
these are going up slowly. using 150 next time.
PULLUPS
5 @ +32.5
5 @ +32.5
4 @ +32.5
3 @ +32.5
3 back forth pullups
RPE:9-10
i think im going to stick with body weight pullups from now on until i can hit 3x15. that seems appropriate. any thoughts?
FRONT SQUATS
135x5
195x5(+5lbs)
195x5(+5lbs)
195x5(+5lbs)
195x5(+5lbs)
195x5(+5lbs)
RPE:9
these wer pretty hard actually : ]
SHRUGS
135x15
135x12
135x10 held at top each rep
RPE:8
PWO: USUAL.
thoughts: i have so much homework for anatomy. my goodness, i cannot believe the volume of info we have to memorize. its insane!
however, today's workout was fun. my deadlift is finally going back up since i fixed my form : ]
i really want my bench to go up fufufufu
DEADLIFTS
135x2x3
225x2x3
275x3
280x3(+5lbs)
280x3(+5lbs)
280x3(+5lbs)
280x3(+5lbs)
RPE:8-9
these felt good. used a double grip on the last 2 sets.
BENCH
145x12(+10lbs)
145x12
145x12
RPE:8-9
these are going up slowly. using 150 next time.
PULLUPS
5 @ +32.5
5 @ +32.5
4 @ +32.5
3 @ +32.5
3 back forth pullups
RPE:9-10
i think im going to stick with body weight pullups from now on until i can hit 3x15. that seems appropriate. any thoughts?
FRONT SQUATS
135x5
195x5(+5lbs)
195x5(+5lbs)
195x5(+5lbs)
195x5(+5lbs)
195x5(+5lbs)
RPE:9
these wer pretty hard actually : ]
SHRUGS
135x15
135x12
135x10 held at top each rep
RPE:8
PWO: USUAL.
thoughts: i have so much homework for anatomy. my goodness, i cannot believe the volume of info we have to memorize. its insane!
however, today's workout was fun. my deadlift is finally going back up since i fixed my form : ]
i really want my bench to go up fufufufu
Hey PB, here is one for you.
You want to bench with your lats.
I know you have been working on focusing reaching out with your butt on power squats so I thought this might help you visualize your bench press. I read this some place years ago but have been using it as my main focus on the bench since. I picture my lats spreading out wide giving me a firm table to work off of, big’ol cobra spreading out wide and firm and on the drive up I see my lats helping to drive the weight up.
I don’t know if this will help you too but you have a very powerful back, just a thought.
You want to bench with your lats.
I know you have been working on focusing reaching out with your butt on power squats so I thought this might help you visualize your bench press. I read this some place years ago but have been using it as my main focus on the bench since. I picture my lats spreading out wide giving me a firm table to work off of, big’ol cobra spreading out wide and firm and on the drive up I see my lats helping to drive the weight up.
I don’t know if this will help you too but you have a very powerful back, just a thought.
hmmm i have heard also that having a wide back helps bench, but when i bench, i tuck my shoulder blades together(bring scapulas together) and bench like that. i dont know why, i beleive i read it somewhere.
do you powerlift bench?
i just bench the way riptoe taught it o.o i should look them over again
thanks for the tip
do you powerlift bench?
i just bench the way riptoe taught it o.o i should look them over again
thanks for the tip
10/2/09
OLYMPIC SQUATS
45x5
135x2x5
225x3
245x3
245x3
245x3
245x3
245x3
250x8
RPE:8-9
i really like olympic squats...they feel so natural for me. power squats are really different for me still. its wierd because i do more weight with olympic even though the ROM is greater.
MILITARY PRESS
45x10
90x10
90x10
90x12(+3reps)
RPE:9
happy with these
PENDLAY ROWS
135X2X3
155x6
165x6(+10lbs)
165x6
170x6(+5lbs)
RPE:8-9
these were awesome!! it felt so good to get 170x6 because i remember when i was getting that for 3. the first few reps were easy, felt like i could throw it around easily.
these are great for back development.
HANG CLEAN
145x5(+10lbs)
145x5(+10lbs)
145x5(+10lbs)
145x5(+10lbs)
RPE:8-9
felt good.
SS:
BEHIND NECK DB EXTENSION
3x12 @ 30lb db
ELEVATED SINGLE LEG CALF RAISES
3x13 @ 30lb db
PWO: USUAL. just whey and apple juice.
thoughts: good training session today. i am planning on cutting next monday. october 12th? probably go down 10-15 lbs. : ]]]
cool sh**: i am practicing my gymnastics again, feels SOOO good. i love it almost as much as lifting. practiced some stuff yesterday
did tons of backflips, some round off backflips, some butterfly twists, and practiced arials. almost got one. im starting to learn tons of cool stuff like a gainer, cheat gainer, corkscrew, tornado kick. mixing gynastics with martial arts is win!!! anyone else interested in that stuff?!
OLYMPIC SQUATS
45x5
135x2x5
225x3
245x3
245x3
245x3
245x3
245x3
250x8
RPE:8-9
i really like olympic squats...they feel so natural for me. power squats are really different for me still. its wierd because i do more weight with olympic even though the ROM is greater.
MILITARY PRESS
45x10
90x10
90x10
90x12(+3reps)
RPE:9
happy with these
PENDLAY ROWS
135X2X3
155x6
165x6(+10lbs)
165x6
170x6(+5lbs)
RPE:8-9
these were awesome!! it felt so good to get 170x6 because i remember when i was getting that for 3. the first few reps were easy, felt like i could throw it around easily.
these are great for back development.
HANG CLEAN
145x5(+10lbs)
145x5(+10lbs)
145x5(+10lbs)
145x5(+10lbs)
RPE:8-9
felt good.
SS:
BEHIND NECK DB EXTENSION
3x12 @ 30lb db
ELEVATED SINGLE LEG CALF RAISES
3x13 @ 30lb db
PWO: USUAL. just whey and apple juice.
thoughts: good training session today. i am planning on cutting next monday. october 12th? probably go down 10-15 lbs. : ]]]
cool sh**: i am practicing my gymnastics again, feels SOOO good. i love it almost as much as lifting. practiced some stuff yesterday
did tons of backflips, some round off backflips, some butterfly twists, and practiced arials. almost got one. im starting to learn tons of cool stuff like a gainer, cheat gainer, corkscrew, tornado kick. mixing gynastics with martial arts is win!!! anyone else interested in that stuff?!
Last edited:
Damn, you are almost done with bulking and starting the cutting already. I feel soo left in the dust but congradulation to you, young man.
I love doing gymnastic but never practiced it much. I used to be able to do 2 back-handsprings, into a roundoff, ending with a back-tuck. What I loved doing before was just a standing back tuck. If there is a place in San Diego that teaches gymnastics mixed with martial art to teach tornado kicks or corkscrew, it would be awsome and I would be there in a heart beat.
Steve Terada from Questcrew in ABDC can really rock it. I love the way how he mixes Martial art with performance and dance.
Have a Great Weekend Jon, you are doing Awesome!!!
OMG LEI. thats the most epic thing i thnk iv ever seen. i wish i could do that.
tic, im cutting to get more athletic and look better. im not satisfied with my strength quite yet but i have put on some xtra fat and im ready to tear it off!!! thanks for the encouragement man!
tic, im cutting to get more athletic and look better. im not satisfied with my strength quite yet but i have put on some xtra fat and im ready to tear it off!!! thanks for the encouragement man!