back to basics

[Ash]

used to do em a lot. now i just do full deads.

Hokay - I thought you'd somehow injured yourself doing them.

[jono]

used to do em a lot. now i just do full deads.

Hokay - I thought you'd somehow injured yourself doing them.

i did

[Varven]

Nice to the see 40's man. We now expect you to spend the next few weeks caning through the range of them so we can force you into the 50's.

Dont let us down you beast, were counting on you

BTW Jono, are you sure it was the rack deads ?

Do you have more info on what went wrong ... cause Im a big fan of both full deads and Rack deads. I alter them every workout and am pushing hard on both. Wanna hit 4.5 pps for rack deads and 3.5pps for full deads by the end of the year,. Hopefully, so any advice on avoiding injury is welcome mate.

[jono]

Nice to the see 40's man. We now expect you to spend the next few weeks caning through the range of them so we can force you into the 50's.

Dont let us down you beast, were counting on you

BTW Jono, are you sure it was the rack deads ?

Do you have more info on what went wrong ... cause Im a big fan of both full deads and Rack deads. I alter them every workout and am pushing hard on both. Wanna hit 4.5 pps for rack deads and 3.5pps for full deads by the end of the year,. Hopefully, so any advice on avoiding injury is welcome mate.

hey

yeah im sure it was the rack deads.. basically i just used too much weight, rounded back. then after i did that a couple weeks later i used to much weight on full deads as well, made injury worse.

so now i only do full deads. basically i find full deads easier to do properly. rack deads for me feel a bit strange with the bar not no the ground

[jono]

thurs

BACK

deads

60*6

80*6

100*4

120*4

140*1

deads were ok. really didnt wwant to push my back hard today considering its feeling pretty good this week.

bb rows

60*8

80*6

100*4 :grin:

100*4 :grin:

im really gonna start to focus on my bb rows. these bb rows were my best ever. the 100kg was pure cake. very solid form.

1 arm db row

40*6

51*8

51*8

very solid here too

well today i basically tried something different. no chins. and i really hit those bb rows hard

[Growth]

Looks like your loving the bb rows too mate! I cant belive i had never really done them before, they so damn good. Nice workout.

[deegee]

I have never really done bb rows be interested to see how they go. Going really well there all the same keep it up

[jono]

Looks like your loving the bb rows too mate! I cant belive i had never really done them before, they so damn good. Nice workout.

yeah bb rows. goto love em, you can really squeeze the back real good on em

[jono]

I have never really done bb rows be interested to see how they go. Going really well there all the same keep it up

thanks man. you should do some bb rows for a few months, i think you would like em

[Varven]

What sorta grip on Rows ?

and is it bent over as in chest is parallel to floor or between upright and parallel or ?

[jono]

What sorta grip on Rows ?

and is it bent over as in chest is parallel to floor or between upright and parallel or ?

double overhand thumbless grip

ALMOST parallel, not quite

[jono]

fri

DELTS

seated db press

10*8

15**

20*6

32*4

**as you know i went up in weight on chest day this week, and my shoulders have been sore since then (always happens when i use new wt on chest) after that 1 set of 32s i thought it would be best to drop the weights back a little and do some more reps today, just so i dont injury the shoulders.

28*8

28*8

seated db laterals

6*10

10*8

12*8

12*8

1 arm cable laterals

10*8

12.5*8

12.5*8

**tried some rear delt work but my shoulders didnt feel good doing it so i didnt do any.

tris

cg bench (smth wt added only)

20*8

40*8

60*8

60*8

cg was pretty sweet even tho its 20kg less than last week, just to save my shoulders getting injured. i could really feel them straining even with that wt, training shoulders b4 tris definatly takes a lot out of my tri training.

1 arm rope ext

15*10

20*10

25*7

25*6

good progress

pushdowns

30*8

35*8

35*8

1 arm bhind head db ext

10*8

10*8

10*8

so basically today i trained with higher reps, esp i was concerned about using heavy weights on the laterals, as normally unless the shoulder is 100% i think it would get injured.

even htough this was not a typical workout for me, i feel like i made progress anyway

[Growth]

Got to save them shoulders mate, good to see a responsible attitude.

[jono]

Got to save them shoulders mate, good to see a responsible attitude.

yeah im really going for the long term goals, not the short term

[deegee]

Yeah, take it easy if it doesnt feel good. I always found doing incline bench on chest day worked my shoulders as well, dont do it anymore for that reason alone

[jono]

Yeah, take it easy if it doesnt feel good. I always found doing incline bench on chest day worked my shoulders as well, dont do it anymore for that reason alone

saftey 1st always is the way

[jono]

monday

QUADS

squats

60*8

60*6

100*6

120*4

140*2 !! :grin: :grin: all time pr, easy as cake. CAKE. YES!

well today my back felt awesome so i decided to ass some more wt, the 3pps squat was 100% perfect rock bottom reps. i see big things in my squat future now.

another note- since ive gone back to squatting heavy again, my legs have exploded. they look WAY WAY thicker than they did with that bs high rep stuff. :grin:

legpress

4pps*6

6pps*4

8.5pps*4 :grin: :grin: !! easy

8.5pps*3 :grin:

well my legs were begging for more heavy wts!! so i gave it to them, 20kg progress there... :grin:

hacksquats

3pps*6

5pps*8 :grin: :grin: :grin:

5pps*6

i knew they wanted more.. problem is the machine is maxed out no more room for more plates. next week i may have some1 sit on top of the machine for added wt.

HAMS

lying 1 leg leg curl

32.5*4

32.5*4

32.5*4

easy progress here, cake all the way solid contractions

seated leg curls

70*8

91*6

70*8

solid here too.

all in all .. my legs are growing at a good rate.. now.. onto 4pps squats :grin:

[Ash]

Good work jono! That sort of solid progress is always encouraging to see.

[jono]

Good work jono! That sort of solid progress is always encouraging to see.

thanks man. i made really good gains this week

[Growth]

Wooohooo! Good job of the 3pps squat! Im envious of your leg workouts mate, awesome strength. Youll have to get a new leg pic up in the comming weeks to show us your progress.

Bring on 4pps!

[jono]

Wooohooo! Good job of the 3pps squat! Im envious of your leg workouts mate, awesome strength. Youll have to get a new leg pic up in the comming weeks to show us your progress.

Bring on 4pps!

man it felt good to look at the bar and see 3pps, then just rep it like it was nothing :grin:

(better than my dl lol !)

yeah i havnt taken a leg pic for a while :grin:

hell yeah 4pps baby

[deegee]

Yet another one of jono's big leg workouts. I just wish I could get that enthusiastic about them self, maybe then I could get those impressive weights. look forward to seeing an update pic

good work

[jono]

Yet another one of jono's big leg workouts. I just wish I could get that enthusiastic about them self, maybe then I could get those impressive weights. look forward to seeing an update pic

good work

well man, its all mental. if you want it, you can get it.

thanks man.

ill post a pic later this week

[jono]

tues

CHEST

incl db press

10*8

15*8

20*6

28*6

40*4

40*0

40*4

well you m ay look at that and see no progress.. but thats huge gains.. last weeks couple of sets of 40s that i did do i had a spotter. not this week. all mine baby

flat db press

35*6

35*5

35*5

pretty good progress here. they felt pretty damn light.

weighted dips

25*4

25*4

25*4

finally ive fixed my dip form, and this week i added 5kg. very solid reps.

BIS

bb curls

20*8

27.5*6

37.5*6

37.5*5

CRAZY solid reps there. huge gains. awesome :grin:

1 arm machine curls

20*4

20*4

20*4

new wt, solid controlled slow reps. all good.

db hammer curls

15*6

15*6

15*6

progress over last week, slow controlled reps.

another great workout :grin:

edit: current bodywt = 97-98kg

[Simo]

nice work on the squat the other day, :pfft:

40kg incline looking solid too. keep it up