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Personal Journals discussion on Jonson's Journal, within the Members Section; Originally Posted by Jonson You say be careful with the pressing as not to overload the shoulders, so would it ...


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Old 10-26-2008, 11:50 AM   #41
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Quote:
Originally Posted by Jonson
You say be careful with the pressing as not to overload the shoulders, so would it be a good idea to alternate pressing with benching weekly?
You could do that but it kinda makes the whole setup pointless overkill.

If I were to make a suggestion it would be to switch to dumbells for you overhead press on Wednesday. And don't necessarily just do one thing..you could do dumbell push press sometimes, etc..keep it open.

Don't be afraid to ditch the bench press for lighter work on Friday sometimes. The "pr" attempt in this setup is doing very little for you so although it's good to try it...use Friday for extra recovery if you need it, or prehab, etc...

If you are progressing on Mondays and somewhat on your Wed press, doing ok with your chins, etc...then you are getting stronger regardless of what Friday brings. So don't overthink it..progression is progression and a tendency to higher numbers over time is better than a bunch of "theories" as to how the week works.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 10-26-2008, 12:21 PM   #42
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You could do that but it kinda makes the whole setup pointless overkill.

If I were to make a suggestion it would be to switch to dumbells for you overhead press on Wednesday. And don't necessarily just do one thing..you could do dumbell push press sometimes, etc..keep it open.

Don't be afraid to ditch the bench press for lighter work on Friday sometimes. The "pr" attempt in this setup is doing very little for you so although it's good to try it...use Friday for extra recovery if you need it, or prehab, etc...

If you are progressing on Mondays and somewhat on your Wed press, doing ok with your chins, etc...then you are getting stronger regardless of what Friday brings. So don't overthink it..progression is progression and a tendency to higher numbers over time is better than a bunch of "theories" as to how the week works.
Thanks Eric
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Old 10-26-2008, 12:44 PM   #43
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Monday is hard, especially sets 4 and 5 , the last few weeks I was doing squats, benches, then chins 5x5, and 5x5 chins are difficult
Quality of work is everything im pretty happy with my form now with the squats and benches, I have found with the squats its how you get the bar positioned on your back what determines how good your form is, if that makes any sense.
Sometimes ill step out the rack and the bar doesnt feel quite right so instead of doing the set ill walk back in and reposition the bar.
As far as loading goes im going to shoot for 2k on squats, 2 1/2k on deads, 1-2k on the bench, 1-2 on rows and 1-1/2k on the presses, every week.
2500 is pretty big on deads ;)
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Old 10-26-2008, 01:08 PM   #44
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2500 is pretty big on deads ;)
2500 grams aint that much
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Old 11-08-2008, 11:01 AM   #45
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I started back on the program properly on tuesday, I was supposed to start last week, I did mondays workout but didnt do wed or fri, due to this that and the other
As I have had a couple of weeks off I ramped the weights, instead of sets across,
I ramped in small increments to see how strong I am at the moment, Ill probably ramp next week then continue with sets across the week after at the weight of my top set, which will hopefully be close to 5x5 PR's.
I was supposed to do fri workout tonight, but will have to do tommorow now, but for this week ill do a 1x5 on squat and bench, at a higher weight than mondays top set, ill start on the proper intensity 1x5 sets next week.
I have decided to get back on a high protein/fat diet mon-fri with a carb up at weekends, which isnt far from what im on now, heres what my diets going to look something like this mon-fri

Scrambled Eggs x6, olive oil, cheese, 2x pears
Chicken salad with 200g chicken
150g brazil nuts/ whey protein drink
Chicken salad again
250g burger with cheese and veg
Salmon fillets & veg

This should yield about 3500 cals, 300g protein, and about 260 grams fat.
I havent worked out the weekend yet, but ill sort that out in the next couple of days

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Old 12-29-2008, 12:13 PM   #46
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I hope everyone had a nice christmas, I havent been training as frequently as I should have been the last few weeks (I have been ill twice) but I have managed to set some new PR's

Squat 1x2 125k
Bench 1x5 84k
Deadlift 1x5 177 1/2k

Also since getting back on the anabolic diet I have lost about an inch off my waist, and im still around the 200lb mark.
As I have been doing sets of 5's for ages now im going to concentrate on 3's for a bit, im also going to add a bit of speed work and see what that does for me.
Heres what my training over the next few weeks will look like

Monday
Squat 5x3, 1x8 (70%)
Bench 5x3, 1x8(70%)
Row 5x3, 1x8(70%)
Pullthrough 4x8

Wednesday
Rack squat (60%) 3x5
Push press 3x3
Deadlift 1x5
Roman chair sit ups 4x8

Friday (speed sets 50-60%)
Box squat 2x10
Bench 7x3
Row 7x3
Assistance
Close grip bench 2x8
Dips 2x8
Curls 2x8

Have a good new year everyone!
Jonson
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Old 12-29-2008, 12:20 PM   #47
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Good to see you back, are you out new year. Ive got tickets to the walkabout in Manchester, not had a drink for a while. Anyway have a good one.

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Old 12-29-2008, 01:34 PM   #48
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Good to see you back, are you out new year. Ive got tickets to the walkabout in Manchester, not had a drink for a while. Anyway have a good one.
Thanks Matt, Im out new year not sure where yet, usually go to London, but might have to be local this year
Have a good one too
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Old 01-17-2009, 11:02 AM   #49
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Done my first 400lb lift the other day TB deadlifted 182 1/2k (402lbs) for 5.
Also measured my arms the other day, which has been a while, and finally my scrawny little arms are both over 15 inches!

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Old 01-17-2009, 01:49 PM   #50
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Nice Job Jonson, congrats man 400 is a milestone.Funny that you get stronger ,you get bigger!! who would have thought it!!

Cheers mate.

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