back to basics

[Growth]

Gratz man!

Needs more vids! /gets popcorn

[jono]

Gratz man!

Needs more vids! /gets popcorn

cheers boss.

Another vid today

[jono]

decided to change things around and do my flat presses before incline for a while.

flat db press

34 x 4

34 x 3

34 x 3

8)

incline db press

30 x 4

24 x 8

24 x 8

Dips

8

6

5

MP

50 x 8

50 x 8

50 x 8

db laterals

10 x 12

10 x 12

10 x 12

cable laterals

12 x 6

12 x 6

pushdown

stack x 6

stack x 6

stack x 6

1 arm ext

10 x 6

10 x 6

10 x 6

[jono]

deads

140 x 2

150 x 2

150 x 2

damn - was not getting much out of deads.. maybe due to my squatting a couple days before hand

let me know how terrible my deads are :grin:

pulldown

78 x 6

78 x 6

78 x 6

cable row

84 x 6

84 x 6

84 x 6

db row

38 x 8

38 x 8

38 x 8

havnt used straps for a while on back trains now - apart from deads.. actually enjoying it to be honest.

[rose]

Cool Moar!

[jono]

Cool Moar!

Now you have to wait till next week :grin:

[Big john]

awsome deads/squats boss :clap:

[jono]

form good/bad?

[Growth]

form good/bad?

looks good to me, bar close to your body, got down low, straight back, head up, shoulders back at full extension...textbook?

[jono]

form good/bad?

looks good to me, bar close to your body, got down low, straight back, head up, shoulders back at full extension...textbook?

cool 8)

Eating away, then eating some more.. then... some more.. :toilet: :grin: :grin:

[jono]

LEG TRAIN

Sq

130 x 4

130 x 4

130 x 4

front Sq

35 sets - range from 60-80kg reps 8-10

Hams

10 sets sldl 60kg

calve

8 sets calf press on LP - 6pps - 15-20reps

[jono]

db press

34 x 4 x 3 sets

incl db press 30 x 4 x 3 sets, 20 x 10 x 3 sets

dips 3 x 8

mp 50 x 8 x 3

db laterals 10 x 15 x 3

pushdowns stack x 8-10 x 3

1 arm ext 7 x 8-10 x 3

[jono]

bb row 100 x 4 x 4

chins 4 4 4

pulldown 72 x 8-10 x 6

db row 38 x 8-10 x 3

[SoaringSwine]

LEG TRAIN

front Sq

35 sets - range from 60-80kg reps 8-10

?!?!! Surely this is a typo! Otherwise... WOW.

[jono]

LEG TRAIN

front Sq

35 sets - range from 60-80kg reps 8-10

?!?!! Surely this is a typo! Otherwise... WOW.

no typo.

i was like god damnit i wanna get my front squats down real good.

best way is lots of practise :grin:

ive got to say it was pretty awesome. feel like im in a good grove with fronts now after that.

legs a tad sore :grin:

[rose]

Heh, high five 8)

[drizzt]

Wow, nice work mate :nod:

[steak]

:clap: 8) 35 sets

your farken loco

[jono]

Heh, high five 8)

8)

:clap: 8) 35 sets

your farken loco

not really .. just getting done what needs to be :nod:

[jono]

Wow, nice work mate :nod:

thanks boss - fronts are 8)

going to see what i can do with them this year

[startinfromscratch]

[Growth]

Holy shit man! 35 sets!

how long were you at th gym for that day?

[jono]

8)

[jono]

Holy shit man! 35 sets!

how long were you at th gym for that day?

not too too much longer than normal..

prob had about 20-30s rest in between sets.

i would say..1hr 20? dont really watch the clock so not too sure

[Old Bull]

deads

150 x 2

damn - was not getting much out of deads.. maybe due to my squatting a couple days before hand

let me know how terrible my deads are :grin:

Hey Jono,

Not much wrong with your deads just your hips coming up a bit fast which will engage the back more. Try and load the bar at the bottom (take some of the weight maybe 30-50kgs) before you start to pull, when you push back feel the Hamstrings tighten then pull, drive through the heels pull the bar in close to your body.

Good vid mate