jon's life of lifting

thanks man, i will definetly remember that for conditioning. that is bound to burn a lotta GOO! for sure man! im thinking about hitting 170 and then cutting down to 158. THANKS!
 
Do it man

170 feels pretty good, I have to say.
 
6/29/09

STARTED A RUSSIAN MESOCYCLE FOR SQUATS. 1 MONTH PROGRESS WILL BE TRACKED

FULL OLY SQUATS
210X4X9
not difficult

BENT OVER ROWS
3X3 @ 170
PAIRED WITH
OPPOSITE GRIP BENT OVER ROWS
2X10 @ 135
i did wave loading with bent rows today. started with a heavy set of 3, then a lighter set of 10 with opposite grip. then 3, then 10. then 3.

BENCH PRESS
135x6
155x6
185x6 hard
195x2
195x2
got slightly stronger :]]]

SNATCH
3
2 @ 65
3X2 @ 95
2X2 @ 115
6X2 @ 125
good improvement here.

BB CALF RAISES
10 @ 135
12 @ 225
2X10 @ 225
2X20 @ 135

PWO: USUAL
 
Last edited:
Proteinboy said:
a wrestler's off season journal:
i never tried this, and i got huge strength gains from 20 rep squats.
so i decided to be a sort of scientist and experiment with what i'l get with 20 rep deadlifts.

PARAMETERS:
-1 set of 20 rep deadlifts with a designated weight(below)
-deadlift 1-2 times a week
-squat 1 time a week
-add at least 5lbs each time i lift
-eat a ton

GOAL: to be able to deadlift my current 5RM 20 times by the end of the program

estimated 5RM: 325
I will test my 5RM the next time i deadlift.

DESIGNATED WEIGHT: 325-90= 235
-the 325 represents my current 5RM
-the 90 represents 18 workouts of adding 5lbs each(the progression)

SO i will start with 235 for 20 reps, overhand grip.
i will then work my way towards a big set of 20 with 325 lbs.

COMMENTS, CONCERNS, PREDICTIONS, and BETS ARE ALL WANTED AND APPRECIATED
Click to expand...

Sounds brutal, your back should get pretty big however. Be sure to be safe about it, that's a LOT of reps.
 
7/1/09

RUSSIAN WARMUP

FULL SQUATS
220x5x7
easy

PUSH PRESS
135X5
150X2X4
150X2X3
155X5 new PR
155x2x2

CLOSE GRIP CHINS
5 @ +25
5 @ +35
6 @ +50 new PR
3 @ +50

POWER CLEANS
2 @ 135
2 @ 155
2 @ 175
2 @ 195
2 @ 200 new PR

SEATED CALF RAISES
2X20 @ 135

SINGLE LEG STANDING CALF RAISES
15 @ 45LB DB
3x10 @ 45lb db

EXPLOSIVE PUSHUPS
3X4

GOODMORNINGS
10 @ 115. done to feel good.

PWO: USUAL
 
nice squatting man!


deads 325x11
my ham/glute didn't get worse here, I had 10reps in my head and decided to hit 11, the area is almost 100% now.

squat- 236x16, 170x42, and 172.5x44

things are getting very interesting.

doing all this being just an average joe, working on feet 13-14hours a day, very little food (except dinnertime), and taking zero suplements in early 30's. I'm better now than when I was gung-ho dead serious.
 
dude thats awesome! thanks for dropping by! thats really good dude, how much do you weigh?
thats a lot of work everyday...13 hours? why little food? :eek:
God bless you man
 
down to 173 (from 190 over 2years ago) thanks to eating very little, 1-reason I don't eat much during the day I like being lean, the other is because I'm busy for 14hours of the day, just not much time, I used to stress years ago about eating on the clock, it'll never work out with my lifestyle.

I'll eat an apple here, handful of grapes there, it's all good, that stuff gives energy for hours.
 
7/3/09
RUSSIAN WARMUP
i really like it. i stretch, then i do this combo with the bar for 5 reps, 2 sets:
hang snatch, OH squat, behind neck press = 1 rep
it really warms me up.

FULL SQUATS
7x5 @ 235

BENT OVER BB ROWS
4 @ 175
WAVE: 10 @ 140 reverse grip
3 @ 175
WAVE: 10 @ 140 reverse grip
3 @ 175
these are really fun. im stronger than ever at these now

DB BENCH
5 @ 45
8 @ 65
2x6 @ 65

CALF RAISES
25 @ 135
3x15 @ 225

walked around on my tip toes with my bench on my shoulder

DEADLIFT PULLS (full extension at the end pull thingy)
5 @ 135
5 @ 185
5 @ 205
5 @ 225

PWO: USUAL
 
7/6/09

FULL SQUATS
4x9 @ 225
1 minute-75 sec rest= not that challenging :]

PULLUPS
5
3 @+45
3 @ +45
2 @ +45
1 @ +45
BACK AND FORTH PULLUPS(pull up, lean left, lean right, down)
4
4
4
fun

SNATCH
2x3 @ 95
3 @ 115
3 @ 125
1 @ 130
1 @ 135 NEW PR. i was soooo happy to get this finally.
1 @ 135
1 @ 135
4x2 @130
form is getting better

MILITARY PRESS
10 @ 95
wave: 2 @ 125
2x10 @ 95
i dont like this exercise....

DIPS
11 @ +35

CALF RAISES
30 @ 135
17 @ 225
2x 12 @ 235

PWO: USUAL

video of the snatch will be posted soon :]
 
I like your pull-ups. Ever seen Thug workout at utube. Great stuff, you have the same build, it looks like.

(NOT FOR KIDS)
Just add www

.youtube.com/watch?v=QXCwz2sDc24
.youtube.com/watch?v=S22r01K_p5E&feature=related
.youtube.com/watch?v=b641jiO8bS4&feature=related
 
Dang, nice video. Those Snatches looks good but I don't know much about it to critic it.

As for the squats, wow you go way deep down. Those are ATS squats right? Appears to be past parrarell to me; that is awesome. Why does your knees seems to move in-out when you push up or is it just me? It also appears to me that you are locking your knees out at the top (HARD and FAST too if I may add). Those are just very minor stuff; your form is pretty excellent. Man, you make 225 lbs looks like nothing. I think I will go push out deep squats like that tomorrow at 225 and go for 20-25 reps.


Btw, does your gf knows that you are posting yourself in short shorts?
 
LOL yes she actually does

and i agree; i never noticed my knees moving around a bit when i squat. i dont know if thats a bad thing or what to do to fix it though o.o

my knees feel great though, i havent had any pain in them since i fixed my form from a year and a half ago. :D
thanks for the advice!
 
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