jon's life of lifting

hey, jman! yeah im bulking, trying to eat a lot to gain.
im 165, trying to hit 170 by the end of the program.
thanks for the comment and encouragement bro!

5/18/09

FULL SQUATS
6x2 @ 240
these felt great. im upping the weight next time.

SUPERSET WITH REST:
MILITARY PRESS
6x3 @ 115
total = 18

WIDE GRIP PULLUPS with 12.5lbs attached
11
5x5
4
total = 40

CLAPPING PUSHUPS
5x5
(done for speed chest work)

PWO: 40g whey, 3 cups oj, watermelon
 
5/20/09

WRESTLING LIFT

SUPERSET:
BENCH
175x3x5
175x3, assisted 2
175x2, assisted 3
i no longer arch my back, and i am doing around the same weight i used to when i arched before.
HAMMER CURLS
4x8 @ 40's

SUPERSET:
INCLINE DB BENCH:
45X5
40x8
40x6
SALT SHAKERS
set
set
set(weight doesnt matter to me..i just did some hard shizz)

GIANT SET:
PULLUPS
10, 10, 5 and 5 assisted
UPRIGHT ROWS
3x8 @ 65
BENT OVER ROWS:
3x8 @ 75
the weight on these is low because you go right into the next exercise, and the muscles are burnt out... lol not a great feeling

SUPERSET:
POWER CLEANS
135x5, 155x5, 160x5, 165x5
CRUNCHES
4x20

SUPERSET:
GOODMORNINGS
3x12 @ 85
DB LUNGES
2x10 @ 45lb dbs, 1x11 @ 50lb db's

PWO: USUAL

Open Matt for 1 hour. practiced.
 
5/22/09

DEADLIFTS
20 @ 260

PULLOVERS
20 @ 25

CLOSE GRIP BENCH
135x3
165x3
170x2x2
165x4x2
no back arch.

BENT OVER BB ROWS
135x6x5
total =30

FULL BB BACK SQUATS
245x6x2
felt great

PWO: usual
 
5/25/09
HOME WORKOUT

FRONT SQUATS
135x2
185x3
205x2
215x2
220x6x2
225x2

DB SITTING MIL PRESS
6x5 @ 45
7 @ 45

CHINS
5x6 @ +27.5

SNATCH
5 @ 65
5 @ 85
3 @ 95
2 @ 115
1 @ 125
1 @ 125
1 @ 130 NEW PR
im going to get 135 soon woo!

FLOOR DB PRESS
8 @ 45

EXPLOSIVE PUSHUPS
5X5

PWO: USUAL
 
How exciting

great thread.

I have jumped on the higher reps bandwagon myself, I don't know my 5rm (I don't think it matters) but I've been training 1-3's for years now, and have done hard singles up to 420ish (that was at my best) (at 190lb).

I've since dropped down to 175 in the last 2-years and slowly built up to higher rep squats, I just did 234x24 pretty casual.

I'm training the deads about once a week sofar-
296x16, 1-week later 322.5x12 (up from 320x10) light tap and go and holding at lockout mixed grip and no belt.

goal for me is over 300 for 20-25, and to keep going UP!
 
5/27

WRESTLING LIFT

OLYMPIC SQUAT
195X10
205X10
215X10
SUPERSET WITH
CALF RAISES
3X30 with 45lb dbs

DUMBELL INCLINE BENCH
10 @ 45
8 @ 45
8 @ 45
SS
SALT SHAKERS
3x10 @ 65

SHOULDER COMPLEX
10lbs

INCLINE MEDICINE BALL THROWS
3X20
SS
RUSSIAN TWISTS
3X20
this superset is killer

CLOSE GRIP PULLUPS
5x5 @ +25lbs
3 @+25
2 @+25
1
total=31

PWO: USUAL
 
Hi, thanks for the visit.
Those are my PRs, not that stong now :D

Here is what I used for my bench. Don’t miss PDF files at the bottom.

WorldWideWeb.criticalbench.com/MM2K.htm

With lots of food.....somthing I'm fight now:eating:
 
5/29/09

DEADLIFT
135x2
225x2
275x2
315x2
335x6x2

BENT OVER BB ROW
7x5 @ 140

CLOSE GRIP BENCH
140x2
155x2
175x4x2
170x2x2

FRONT SQUATS
225x2x2

PWO: USUAL

im buying weightlifting shoes soon! cant weight!!!!!!!

fun lift again. im going to start improving my form on all olympic lifts!
 
Olympic shoes are great! Specially for squatting! :D I can actually squat deep now with proper form! When I got back into squatting recently my squatting mobility had gone down big time! I started stretching my adductors every night, and that also helped a lot!
 
hey I just deadlifted 297x17 mixed grip, lite tap and go, never letting go of bar.

well this was way tough, while getting to 10reps I really didn't belive I would make it to 16, but heres what I'm gonna do to break through it-

lighten-up for a straight set of 25ish, and lighten up a tad for a set of 18, then taking the time to just add 5lb (as a rest) gut out another 5ish, after adding the 5lb I'd like to be around 297.

I use both systems to continue this type of training.
 
nice.

6/1/09
WRESTLING LIFT

BENCH
185X5
175X5
175X5
175X5
175X4, spotted for 1 making 5
good progress on this, especially b/c no back arch
SUPERSET
HAMMER CURLS
4x8 @ 40

INCLINE DB BENCH
2x8 @ 45lb dbs
1x10 @ 45lb dbs
good progress here too
SALT SHAKERS
10 @ 65
10 @ 75
10 @ 75

UPRIGHT ROWS
3x8 @ 75
PULLUPS
10
10
4
6
BB ROWS
3x8 @ 85

POWER CLEANS
135x5
165x5
175x5
175x6
CRUNCHES
4x20

GOODMORNINGS
3x12 @ 95
LUNGES
3x10 @ 55lb dbs

WRESTLED FOR 45 MINUTES

PWO: USUAL
 
thanks tic!
iv just caught an intense interest in olympic lifts so im glad my power clean is moving nicely and my weightlifting shoes are coming in lol

iv had a gf for 6 months :D since december
i should get her on this site lol!
 
LOL HAHA that srsly just made me laught ahha
not a bad idea. il try to convince her hhaha
she does have an interest in fitness :D and she kicks @$$ at tenniss!!! british FTW
 
British? Does she talk in that dead-sexy british aksent? wow.. I'm jealous.. You must post pics :D Just tell her you'll send them to a model agency or something :D

Tennis is cool, do you guys often play?
 
6/2/09 wednesday

SQUAT
2 @ 225
2 @ 250
2 @ 250
6x2 @260
this is awesome progress.

MILITARY PRESS
7x3 @ 115
2 @ 115
total = 23

CHINUPS
3 @ +45
4 @ +70
3 @ +70
3 @ +70lbs
good progress on these too

CLAPPING PUSHUPS
3x5 ..for speed

later that night:

swam
wrestled
swam

PWO: USUAL
 
6/5/09

OLYMPIC DEADLIFT SHRUG(tripple extension into shrug..not high pull though)
2x5 @ 135
4x5 @ 225

PLATFORM DEADLIFTS (4inch platform)
5 @ 225
5 @ 245
5 @ 265
6 @ 280
this wasnt even that hard. doing more reps/sets next time

BENT OVER BB ROW
8x5 @ 145
40 reps total. good progress here.

MIXED GRIP BENCH
4 @ 165 <== close grip
4 @ 165 <== wide grip
4 @ 165 <== close
5 @ 165 <== wide
4 @ 165 <== close grip
4 @ 165 <== wide grip

practiced full cleans, and power clean form with 135.

PWO: USUAL
 
6/8/09

OLYMPIC SQUATS
10 @ 200
12 @ 225
10 @ 215

WIDE GRIP PULLUPS
all sets were done with 27.5lbs attached
6
6
5
5
4
4
4
1
4
1
=40 total reps

SUPERSET WITH REST

PUSH PRESS @ 135
5
5
5
5
4
2
3
havent done these in a while. im going to build these up like crazy.

DIPS
10 @ +27.5
10

PWO: USUAL: whey and juice
 
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