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View Full Version : Jonathan's Powerlifting Training Log 1/12/2009-3/28/2009


Jonathan Dunn
01-12-2009, 05:09 PM
Well, here I go. I have been talked into competing in a powerlifting meet in March 2009. The gym owners where I train think that I should do it, that it would be goal driven and that I have a chance to prove that our "unconventional" way of training has merit. Although a pure weightlifting comp would be better, there is none near me. Plus, I still require lots of learning and practice in the Snatch and C&J. Even though I do squat (olympic style), I rarely deadlift and have benched once in my 2 years of training. That was last Wednesday. So I have lots to learn in 12 weeks. Here are my current stats:

35/Male/6'2"/192#/ BF at 14.5% per some scale in the gym (?accuracy)
Bench Press (1/6/2009): 225#
Squat (12/20/2008): 300#
Deadlift (10/31/2008): 400#
Snatch (12/06/2008): 155#
C&J (12/06/2008): 200#

My training will be a mixture of PM WOD, Powerlifting Lifts and general strength training. I plan on 3 MetCons/ week up until 2 weeks prior to the meet, at which time I will drop them. I will practice my PL and OLs with PVC and 45# bar while at home on a semi-daily basis (grease the groove). My diet will be semi Paleo, with whey/casein/egg protein shakes, sufficient lean meat and fish, unlimited daily intake of fruit and vegetables and lots of water. And the occasional stout or zin. Supplements will be 8g/day of fish oil, glutamine and creatine (at breakfast and after training).

Wish me luck.

Jonathan Dunn
01-12-2009, 05:17 PM
1/12/2009

Dynamic warmup

Bench Press in rack, resting on chest for 1 count (Max wt for 3-5reps): 45# x5, 135# x5, 155# x5, 185# x4, 195# x3.

Incline DB press (max wt for 15-20 reps): 40# x26, 40# x21 (increase wt next time).

Barbell bent over row supersetted with rear delt flyes (8-12 reps): 140# x10 + 20# x8; 140# x10 + 20# x8; 140# x6 + 20# x6.

Behind back BBL shrug (8-15 reps, no wraps): 135# x15, 225# x15, 275# x12, 315# x10.

Barbell Curl (8-15 reps, straight bar): 65# x15, 95# x6 x2

ABS: (10 GHD Situps + 2 Russian Twists) x3 sets: 10# each set.

MetCon: 3 rounds for time: 15 KPU + 10 - 1 arm DB Snatch with 50#: 4:05.

Workout duration: 64 mins.

Jonathan Dunn
01-13-2009, 05:14 PM
1/13/2009

Dynamic Warmup

Power Snatch: 45# x1, 65# x1, 95# x1, 115# x1, 125# x2 x3.

Power Clean + 2 Jerks: 125# x1, 145# x1, 165# x1 + 2 x3.

RDL (8-12 reps, no wrist straps): 205# x12, 255# x8, 275# x6.

Box Jumps (5 sets, 1-3 reps, 34" box... gotta find a taller box system): 3,3,3,3,3 too easy, need taller box.

Bulgarian Split Squat with front foot elevated 10" (8-10 reps, 2-3 sets): BW (192#) x8, 20# DB each hand x8 x 2 sets.

For time: 200m sprint, 20 situps, 300m sprnt, 30 situps, 400m run and 5 Burpees: 6:28.

Workout duration: 75 minutes

Derek Simonds
01-13-2009, 06:01 PM
Very nice training and I will watch with loads of interest. Best of luck in prepping for the meet.

Jonathan Dunn
01-14-2009, 05:44 AM
Thanks Derek! I hope to keep things interesting and to be competitive in the meet. I've read some of the records from last years competition and I have a lot of work to do. Some of these guys (and gals, for that matter) are super strong. Of course, all these records are made by those using squat suits, bench shirts, deadlift suits, knee wraps, belts, etc. I plan on using a belt at the most, as I want to see what my body is capable of. I hope that there is a "raw" category, but if not, well, we will just see how it goes. Thanks again Derek and please feel free to share any insight or advice!

Jonathan Dunn
01-14-2009, 05:00 PM
1/14/2009

Recovery day.

Lots of fruits, veggies and water today, along with ample protein.

PVC shoulder dislocates and OHS to get some blood moving.

7 sets of rotator cuff exercises x 20 reps/side with Green Theraband.

Foam rolling for quads, hamstrings, calves and back.

More protein and rest on tap for the evening.

Pretty sore from base of skull, traps, lats, lower back, glutes, hams and thighs. Minor soreness in shoulders, chest and abs. This is great!

Jonathan Dunn
01-15-2009, 08:22 PM
1/15/2009

Dynamic Warmup

Bench Press (60% x3x8, explosively, varied grip, 60 sec rest): 135# x3x8.

Rack Lockouts (4th hole, plates under bench): 225#x5, 275#x2, 275#x3, 225#x5.

Chinups supersetted with rope face pulls (8-12 reps, varied grip): BW x10 + 100# x12; BW x8 + 100# x12; BW x6 + 100# x12.

Strict Overhead Standing Press: 95# x12, 115# 5, 115#x1 (wide grip...not smart), 95# x8.

DB Shrugs supersetted with DB Hammer Curls: 125# x12 + 45# x10, 125# x12 + 45# x8.

DB Shrugs supersetted with DB Nosebusters: 125# x12 + 35# x10, 125# x12 + 35# x 6.

Decline weighted situps (steepest decline): 35# x12.

Decline oblique situps (steepest decline): BW x15/side.

MetCon: 3 rds for time: 400m sprint + 8 - 80# heavy bag revolutions: 9:47. Major cramp in right thigh on last sprint and bag revs. Difficulty walking out of the gym and into the house. Ate a banana and had a protein hit and it passed. Wild to see muscles involuntarily writhing under the skin!

Workout Duration: 70 minutes.

Jonathan Dunn
01-17-2009, 07:20 AM
01/16/2009

Recovery Day

I walked a couple of miles to get the blood circulating. I was also feeling a bit sluggish, so I ate a few more carbs than normal, hoping to get some pep back. It only made me sleepy! Go figure.

Tomorrows workout should be great! Squats, some pulling, some posterior chain work and some O-Lift practice.

I'm still really sore in the thighs from Tuesdays workout and the cramps on Thursday. But, that's a good thing, right?

Jonathan Dunn
01-17-2009, 02:06 PM
1/17/2009

Treadmill walking x 5 minutes.

Dynamic Warmup.

Back Squat (high bar, bar to touch pins in rack [low, low]): 45# x5, 135# x5, 185# x5, 225# x5, 275# x1...what happened? The 225x5 was easy and 275x1 nearly crushed me. Getting that deep is more difficult than I thought.

1/2 Squat (hole 8): 225# x5, 315# x5, 365# x1.

Walking Lunge (trailing knee to brush floor each rep): 50# DB each hand x 8, 50# DB x6 x2.

Rack Pulls (hole 2): 225# x5, 315# x5, 405# x5 x2.

Standing Calf Raise: 300# x10 x3.

Good Mornings: 135# x8 x2.

Ab Wheel: 3 x15.

Snatch: 95# x1 x2, 100# x1 x3.

C&J: 120# x1 x3.

Pinch Grip (time): 25# plates, smooth side out; R- 12 secs, L- 7 secs, R- 8 secs, L-3 secs.

Workout Duration: about 2 hours. I forgot to time it. Oh well, I had fun!

Pretty good first week. I've identified some flaws/weaknesses and I will try to attack them. Diet is good for the most part, but could use a little more fine tuning, as I'm running out of gas on Thursdays and Fridays.

Jonathan Dunn
01-19-2009, 07:19 PM
1/19/2009

Dynamic Warmup

Bench Press in Rack: 45# x5, 135# x5, 155# x5, 185# x5, 205# x3 (yeah!, I'm getting in the groove now).

Incline DB Press: 45# DBs x30, rest 60 secs and then 45# DBs x15.

Bent Over Barbell Row supersetted with Bent Over Rear Delt Flyes: 150# x10 + 25# x8, 150# x8 + 25# x8, 150# x6 + 25# x6.

Behind Back Shrugs (no straps): 225# x15, 275# x15, 315# x15, 365# x10 (fought against losing my grip on last set).

Barbell Curls: 95# x8 x3.

Weighted GHD Situps: 45# x10 x3.

DB Side Bends (big lean to side, DB to knee): 45# x10, 85# x10, 100# x10.

3 rounds for time: 10 Clapping Pushups + 15 Situps: 3:23. Abs are now fried!

Workout duration: 53 minutes. Very good work today. Technique is better in the bench, even pausing for a count at the bottom. Abs will be sore tomorrow!

Jonathan Dunn
01-20-2009, 05:33 PM
01/20/2009

Treadmill Walking x 5 minutes

Dynamic Warmup

Deadlift with complete pause on floor: 135# x5, 225# x5, 275# x5, 315# x5, 365# x3.

Box Jumps: 30" x3, 34" x3, 36" x3x3.

Bulgarian Split Squat with Front Foot Elevated 10": 30# DBs each hand x10, 30# DBs x8 x2.

RDL: 225# x10, 10 and 8.

Seated Calf Raise: 100# x10, 150# x10, 175# x10.

3 rounds for time: 20 KPU + 10 - 40# DB Snatches, then 12 KPU + 10 - 40# DB Snatches, and finally 10 KPU + 10 - 40# DB Snatches. 3:45. Toasted.

Workout Duration: 68 minutes.

Not a great performance due to a viral upper respiratory infection, but I managed to get through it and to stay away from everyone else. Good thing there were only 6 others in the gym and that there are spray cleaners for us to use. Tomorrow is a recovery day! Yeehaw.

Jonathan Dunn
01-21-2009, 05:22 PM
1/21/2009

Recovery Day

Rotator cuff exercises: 8 sets of 20 reps/side with green theraband.

PVC shoulder dislocates.

PVC OHS, BS and FS x BW (194# today).

Lots of blueberries, blackberries, cherries, pineapples, strawberries, broccoli, spinach, red bell peppers, bananas and beef today, along with a couple of protein shakes. 2 liters of water today, on top of black coffee for breakfast.

I'll be hitting the sack early tonight and hopefully clear up this viral respiratory junk.

Jonathan Dunn
01-22-2009, 05:26 PM
1/22/2009

Dynamic Warmup

Speed bench press: 145# x3 x8 with varied grips (close to wide).

Mid position rack lockouts (hole #4): 225# x5, 235# x4, 235# x2.

Push Press: 135# x5, 155# x3 x2.

Chinups supersetted with rope face pulls: BW x10 + 110# x12, BW x6 +110# x10, BW x4 + 110# x10. I really sucked on these today.

DB Shrugs supersetted with DB Hammer Curls: 135# x12 + 45# x8 x2.

DB Shrugs supersetted with NB Nose Busters: 135# x12 + 35# x10 x2.

Decline Situp: 40# DB x 10.

Decline Oblique Situps: BW x 12 each side.

Workout duration: 62 minutes.

Still struggling with an upper respiratory infection. Will continue to eat lots of fruit and veggies and drink my water and get some additional sleep.

Jonathan Dunn
01-23-2009, 03:22 PM
1/23/2009

Recovery Day

Rotator cuff exercises: 10 sets of 20 reps/side.

Food, lots of food. Respiratory infection is abating, so I should be good to go for Squat Day tomorrow!

Jonathan Dunn
01-25-2009, 04:31 PM
1/24/2009

Treadmill Walking x 5minutes

Dynamic Warmup

Back Squat (high bar, bar to touch pins at bottom): 135# x5, 185# x5, 225# x2 (What?), 225# x3, 245# x3.

Good mornings: 135# x8x2.

Standing Calf Raise: 320# x10 x3.

Snatch: 65# x1x3, 95# x1, 115# x1.

C&J: 125# x1, 165# x1.

Out of the groove today, big time. Also worked out early before eating any protein, so that may have played a role as well. Very strange. Anyway, I'm looking forward to an off day and to getting my mind back in what I'm doing.

Jonathan Dunn
01-26-2009, 04:56 PM
1/26/2009

Dynamic warmup

Bench Press (in rack, pause at bottom): 135# x8, 155# x5, 185# x4, 210# x2. That pause really gets you!

Behind Back Shrug: 225# x15, 275# x15, 315# x15, 385# x10.

Incline DB Press: 50# x27, 50# x16.

Bentover Row supersetted with Bentover Rear Laterals: 155# x10 + 25# x10, 155# x8 + 25# x8, 155# x6 + 25# x8.

Barbell Curls: 105# x5x3.

Overhead Situps with 30# DBs each hand: 30#s x8x3.

Metcon: 3 rounds for time: 15 KPU + 10- 50# DB Swings: 3:29.

Workout Duration: 58 minutes.

Good workout tonight! Next week I will rotate in some new chest and back exercises, leaving the BP in though, as it is a lift I must perfect.

Jonathan Dunn
01-27-2009, 05:30 PM
1/27/2009

Dynamic Warmup

Deadlift: 135# x5, 225# x5, 315# x5, 365# x3, 385# x1, 405# x1. Matched PR with the last set, after all those work sets. Progress!!!

Box Jumps: 3 x 34"; 3 x 37" x 4 sets.

Bulgarian DB Split Squat, front leg elevated: 35# x8 x2, each leg.

RDL: 245# x8 x2, 245# x3..... toast.

Seated Calf Raise: 125# x12, 150# x12 x2.

3 rounds for time: 90 seconds walking rest with 30 seconds sprint (230-250ish meters). 6:00 (I walked before and after the first and last sprints, so thats 4 rest periods and 3 working sets).

Great training session today. Tom, our gym owner, thinks I can pull 450# at the meet in March. Now, if I can squat 300# and bench 250# competition style, I'll get a 1000# total. SWEET!!! There is still a lot of work to do, but I am going to battle the iron every training day and recover and eat as best I can for the next 9 weeks.

Jonathan Dunn
01-29-2009, 05:51 PM
1/28/2009

Recovery Day

PVC Shoulder Dislocates

Rotator cuff: 10 exercises x 20 reps/side/set.

Foam Rolling

VERY sore today, and I expect even moreso tomorrow.

Jonathan Dunn
01-29-2009, 05:59 PM
1/29/2009

Dynamic Warmup

Speed Bench Press: 155# x3 x8 (60 secs rest between each set).

Chinups supersetted with cable face pulls: 4 + 120# x12, 5 + 120# x12, 6 + 120# x10. I tweaked something in my upper left lat/posterior delt/rhomboid area on Tuesday. Really bothersome trying do to chins. I went slow and low with them today.

Push Press: 95# x5, 135# x5, 155# x4, 155# x2.

DB Shrug S/S with DB Hammer Curls: [140# x12 + 50# x8] x2.

DB Shrug S/S with DB Decline Nosebusters: [140# x12 + 40# x8] x2.

3 rounds for time: 10 Clapping Pushups + 10 - 45# GHD Situps: 2:28.

Little concerned about my left lat/delt area. Will do additional foam rolling/ golf ball massage over the next few days.

Workout Duration: 51 minutes.

Jonathan Dunn
01-30-2009, 07:27 PM
1/30/2009

Recovery Day

5 mile walk. Some recovery, huh?

Squats tomorrow!

Jonathan Dunn
01-31-2009, 07:09 PM
1/31/2009

5 hours of moving equipment in the gym and laying new rubber floor. Pretty grueling workout, actually.

BS 135# x10 to finish the night off.

Jonathan Dunn
02-02-2009, 05:44 PM
2/01/2009

Rest Day!!!

Jonathan Dunn
02-02-2009, 05:58 PM
02/02/2009

Dynamic Warmup

Bench Press: 45# x15, 135# x8, 155# x5, 185# x5, 205# x3, 225# x1 x2 (little too much body english on the last two sets).

Incline DB Press: 60# x20, 60# x15.

TBar Rows supersetted with Rope Face Pulls: 90# x12 + 120# x12; [135# x8 + 120# x10] x2.

Barbell Shrugs: 135# x15, 225# x15, 315# x15, 365# x10, 405# x5.

Seated Incline DB Curls: 35# x8 x3.

Weighted GHD Situps: 46# x12 x3.

MetCon: 3 rds for time: 15-10-5 reps of KPU + Explosive Pushups (hands off ground on every rep, clapped on the first 10. 2:37.

Workout Duration: 61 minutes.

Excited to hit 225# on my bench (even with a pause at the bottom). Still a long way to go by March 28th. I really want to hit 250# at the meet in the BP, along with a 350# BS and 450# DL. The DL is within reach for sure!

Jonathan Dunn
02-03-2009, 05:56 PM
02/03/2009

Dynamic Warmup

Box Jumps: 3 x 34"; 3 x 37" x4

Deadlift: 135# x5, 230# x3, 390# x1, 420#x1 (!), missed 450#. Got it to knees, but could not lock it out. Really pumped, as 420 is a new PR by 15#.

Stifflegged DL: 250# x8 x2.

Seated Calf Raise: 115# x12, 165# x12.

MetCon skipped, as I was way late with my training and had to get to supper. I don't miss supper!

I also tried to use a competition lifting belt, but cut a huge line across my lower abs/pelvic area. Not cool.

Workout duration: 70 minutes.

Jonathan Dunn
02-04-2009, 06:46 PM
02/04/2009

Recovery Day

Rotator cuff exercises (10) x 20 reps/side with gray TheraBand.

Foam rolling and stretching.

And I had 3 slices of PIZZA for dinner. AWESOME! I forgot how good it is, but back to my fruit, veggies and chicken/beef/fish/eggs in the am.

Does a cup of green tea cancel out the 3 pieces of pizza?

Jonathan Dunn
02-05-2009, 05:59 PM
02/05/2009

Dynamic Warmup

Bench Press: 165# x3 x8. 60 sec rest. Each set used a different grip (close to wide and back).

Seated DB Power Clean + DB Press: 40# x8; 45# x6 x3.

DB Shrugs + Barbell Curl: 140# x12 + 95# x8 x2.

DB Shrugs + Barbell Nosebusters: 140# x12 + 85# x7 x2.

Chins: Could not do...still shooting pain in Left rear delt/lat tie in. Ummm, not good.

Seated Row: 160# x10 x2.

MetCon: 3 rds for time: 400m run + 20 Situps. 8:26.

Workout duration: 55 minutes.

Decent w/o tonight. The rear delt/lat pain really concerns me. I have been doing chinups/pullups/KPU 2-3 times a week for a year and a half now. I will give them a rest for 3-4 weeks and do rows instead, as they did not hurt at all.

Jonathan Dunn
02-08-2009, 05:58 AM
02/06/2009

Recovery Day

Just a couple of miles walking to get the blood moving. My back is still pretty sore from deadlifting, which is a good thing. Lots of food today to get some extra calories in.

Jonathan Dunn
02-08-2009, 06:07 AM
02/08/2009

Front Squat: 45# x8, 135# x5, 185# x3, 205# x negative. I haven't done these in about 6 weeks, and it shows, as i'm about 30# down in work weight.

Back Squat: 135# x5, 185# x5, 205# x3, 225# x1, 245# x1. Really strict on form (HB, hamstrings touching calves, pause at bottom).

Half Squat: 225# x3, 315# x1, 365# x1. Started at the depth I usually get stuck at, which is about 20"-24" from lockout. But why can I do so much more weight like this? Maybe it is the psychological effect of having the weight resting on pins at the bottom position, where I start the lift from. Who knows?

Leg Press: 135# x8, 315# x5, 494# x5. Pretty easy actually. First time to ever do these. I'm not sure there is any carryover to the actual squat, but it made my ego feel good!

Calf Raise: 320# x10 x3. Super strict, pause at bottom, legs straight.

Workout duration: 42 minutes! I was in a big hurry, so I worked really quickly, with minimal rest between sets.

Jonathan Dunn
02-08-2009, 06:08 AM
02/08/2009

Day of Rest!

Jonathan Dunn
02-09-2009, 04:54 PM
02/09/2009

Dynamic Warmup

Bench Press: 45# x20, 137# x5, 187# x4, 207# x1, 227# x1, 232# negative, missed the press out. That pause is a killer!

Incline DB Press: 65# x17, 65# x11.

T Bar Rows supersetted with Rope Face Pulls: 135# x10 + 130# x12; 135# x8 + 130# x12, 135# x8 + 130# x10.

Barbell Shrugs: 225# x15, 315# x15, 405# x5 and I boinked. Done.

Incline DB Curls: 40# x8 x2.

Weighted Overhead Situps: 25# x12 x3.

Not with it mentally tonight. It was a good, but not great training session. Time to dial in the nutrition a bit better. I feel as though I'm not getting enough calories, and I've lost a few pounds over the last week.

Workout Duration: 55 minutes.

Jonathan Dunn
02-11-2009, 06:14 AM
02/10/2009

Full moon days are not fun in the medical industry! No breakfast, no lunch, and only 1 handful of walnuts to eat today. My food was there, but I did not even have time to visit the bathroom! Anyway, no training done today. I did get home late and finally had a salad, veggies and a steak. I licked my plate!!! Anyway, back on task in the am!

Jonathan Dunn
02-11-2009, 06:04 PM
02/11/2009

Trap Bar Deadlift: 135# x8, 225# x5, 315# x5, 405# x1, 435# x could not get past knees. Must do some rack pulls!

Stifflegged Deadlift: 260# x8 x3.

Seated Calf Raise: 115# x12, 165# x10 x2.

Seated Leg Curl: 200# x8 x2.

MetCon: 4 rounds for time: 5 Burpees, 5 - 60# DB Swings, 5 - 30" Box Jumps, and 10 GHD Situps. 6:12. Wow. Sucking wind like crazy!

Workout duration: 57 minutes.

Great to be back on track. Good, solid training session. Eating the right amounts of the right foods is a MUST! Lesson learned.

Jonathan Dunn
02-12-2009, 06:06 PM
02/12/2009

Bench Press: 170# x3 x8 (Varied grips). Easy.

Seated Row: 180# x10, 8, 6.

Seated DB Power Clean + DB Press: 50# x6 x3.

DB Shrugs + Barbell Curls: [140# x12 + 100# x8] x2.

DB Shrugs + Barbell Nosebusters: [140# x12 + 80# x10] x2.

MetCon: 3 Rounds for time: 200m sprint + 20 - 10#Boxer Speed Twists (sit on floor. legs extended, heels held off floor, twist from side to side as quickly as possible). 3:58.

Workout duration: 63 minutes.

Another off the hook, busy day. No lunch (again). I did take some protein packets with me and made some quick shakes while I worked, which definitely helped. I had a rally good training session, so all is well!

Jonathan Dunn
02-16-2009, 05:47 PM
02/16/2009

Dynamic Lower Body Warmup

Back Squat: 45# x5, 135# x5, 185# x5, 225# x1, 245# x1, 275# x1, 300# x1 (tied PR), 225# x5.

Good Mornings: 135# x5, 155# x5 x2.

Leg Press: 315# x8, 500# x8, 590# x5, 500# x8.

Leg Press Calf Raise: 500# x10 x3.

Workout Duration: 60 Minutes.

Great leg workout, and I felt as though I could have gone higher in my squats. Discretion being the better part of valor, I called it tops for the day at 300#. I can't wait to belt up!

Jonathan Dunn
02-17-2009, 11:15 AM
02/17/2009

Dynamic Warmup

Bench Press: 45# x20, 135# x8, 185# x5, 205# x3, 230# x1 (easy!).

DB Incline Press: 70# x12, 70# x12 (need more reps! Use wider grip, as the 2nd set felt much better on my L shoulder).

T Bar Row s/s with Face Pulls: 135# x10 + 140# x12; 145# x8 + 140# x10; 145# x8 + 140# x8.

Shrugs Behind the Back: 225# x15, 315# x15, 365# x12, 435# x8.

Seated DB Incline Curls: 40# x6 x3.

MetCon: 3 rounds for time: 200m sprint + 10 BW Dips + 12- 45# GHDSU: 4:59. Dips were probably too easy, as were the GHD SUs; even the sprints were okay. Should have been faster!

Workout Duration: 63 minutes.

Another great training session! Time for some good eats and a recovery day. I'm really stoked this week, as the Kaz (yep, as in Bill Kazmaier) will be at the gym this weekend, along with Tom Owen. Tom will be getting ran over by a truck and Kaz will be hanging around, larger than life. It is a grand reopening of our community training gym, so I'm really excited for our owners to get some new members.

Jonathan Dunn
02-18-2009, 04:08 PM
02/18/2009

Recovery Day

Rotator cuff exercises- 10 sets x 20 reps/side using grey heavy duty bands.

Lots of eggs, fish, chicken, beef and fruit today. I'm stuffed!

Jonathan Dunn
02-19-2009, 05:08 PM
02/19/2009

Dynamic Lower Body Warmup

Box Jump: 30" x3; 36" x3x4.

Deadlift: 135# x8, 230# x5, 320# x3, 370# x1, 410# x1. Not feeling it today, so I did not push it.

Stifflegged DL: 275# x6x3.

Seated Calf Raise: 125# x12, 185# x10 x2.

Seated Leg Curl s/s with Leg Extensions (first time I've done these. Really.): 220# x8 + 220# x8 x2.

Windshield Wipers: 3 sets of 20.

Workout Duration: 50 minutes.

Will be doing some foam rolling tonight, as my back, quads and hams are pretty sore still from Monday's squat session. Decent session tonight, especially after 5 miles of walking and standing for 8 hours at work today. Maybe I can talk my beautiful bride into a footrub!

Jonathan Dunn
02-20-2009, 05:27 PM
02/20/2009

Dynamic Warmup

Explosive Bench Press (varied grips, bar comes out of hand and caught on its downward movement): 45# x10, 95# x5, 135# x5 x3.

Seated Row (varied grips): 200# x12, 8 and 8.

Strict Standing Press (lifted from floor, NO cheating): 95# x8, 120# x6, 140# x3, 140# x2.

DB Shrugs + Barbell Curls: [140# x15 + 115# x5] x2.

DB Shrugs + Barbell Nosebusters: [140# x15 + 95# x5] x2.

MetCon: For time: 400m run + 10 Clapping Pushups + 400m run + 20 Situps + 400m run + 20 Windshield Wipers (from floor): 7:46. whew!

Awesome session today! I really enjoyed the explosive bench presses. Yes, I did them in a cage for safety. I'm really stoked to meet Kaz in the am as well.

Jonathan Dunn
02-23-2009, 05:19 PM
02/23/2009

Back Squat: 45# x8, 135# x5, 185# x5, 225# x3, 275# x1, 305# x1 (PR!) and then 315# x1 (PR- used a belt)!

Good Mornings: 135# x5, 185# x3 x2.

Leg Press: 315# x10, 500# x8, 600# x8

Standing Calf Raise: 320# x10 x3.

Decline Situps: 35# x10 x3 (ouch!).

Workout Duration: 68 minutes.

Great leg session! Felt really good in the BS with a belt. I hope to hit 330# in the upcoming meet.

I need to get some pics posted of the Kaz. Huge presence of a man, yet very humble and kind. Score one for the good guys!

Jonathan Dunn
02-24-2009, 04:56 PM
02/24/2009

Dynamic Warmup (Upper Body)

Bench Press: 45# x20, 135# x8, 185# x5, 205# x3, 225# x1, 235# x1 (PR!!!).

Incline DB Press: 70# x15, 70# x10.

T-Bar Row + Rope Face Pull: [155# x8 + 150# x8] x3.

Barbell Shrugs: 225# x15, 315# x15, 365# x9 (lost grip), 455# x5 (with straps).

Seated Incline Curls: 40# x5.

MetCon: 3 rounds for time: [75# Heavy Punching Bag clean to shoulder + 2 lunges per side] x4 + 10 ring puchups: 4:48. Yikes...but actually fun!

Workout Duration: 55 minutes.

Good session tonight. My left shoulder is causing some problems with my pressing and was painful during the incline curls, so I only did one set. I'll be doing some manual manipulation on the delt (I can feel "ropes" in the deltoid with little "knots" on them. Like my technical terms?). Great MetCon and I felt drained, but exhilarated, afterwards. Bring on the eats!

Jonathan Dunn
02-27-2009, 05:53 PM
02/27/2009

Dynamic Upper Body Warmup

Deadlift: 135# x5, 225# x5, 275# x5, 315# x5, 370# x1, 410# x1, 430# x1 (PR!), 450# x .50 (i got it above my knees, but had to twist and jerk and cheat it to complete lockout, which would have fouled me; so not a whole lift and no PR).

Rack Pulls (starting at knees): 135# x5, 225# x5, 315# x5, 405# x3, 455# x1x2, 405# x4, 365# x1 and I was done.

Seated Calf Raise: 100# x15, 180# x10 x2.

Seated Leg Curl: 240# x8 x2, 240# x6.

DB Side Bend: 120# x6 each side and my grip is fried!

Excellent, excellent workout! PR in the DL by 10#. I really want 450# now. And that was with shoes on, no belt, no straps. The rack pulls have really torched my lower back and erectors. Lots of protein and foam rolling on tap for me this weekend!

Oh, my Adidas Ironwork IIIs came in tonight! I can't wait to squat in them. They are a little snug in the toes. Not too tight, just snug. I think I will be fine, but we shall see.

Jonathan Dunn
02-28-2009, 03:54 PM
02/28/2009

Dynamic Warmup

Explosive Bench Press in Rack (press as hard and fast as possible, catch bar or get smashed!): 45# x20, 95# x10, 135# x5 x3.

Seated Row (Varied Grips): 220# x8 x3.

Weighted Dips: BW + 45# x8, 8, 6.

Rotator Cable Exercises: 25# x20 x8.

Barbell Curls: 105# x6 x2.

Barbell Nosebusters + Floor Press: [95# x4 + 8] x2.

Strict Press after clean from floor: 95# x8 x2 (shoulders, triceps are shot).

Cable Woodchops: 100# x10 x2 (each side).

Standing Calf Raise: 580# x8 x2 (decreased ROM, but it felt great!).

1 month to the competition! Which only leaves 3 more training weeks. Yikes! My Adidas Ironwork IIIs got a little use today with the cleans/ strict press. I also did a few snatches, and the stability of the shoe is fantastic. Highly recomended. Anyway, my goals for the comp are BS: 350# (maybe slightly out of reach, but I'm gonna go for it!), BP 250# and DL 450#. If I can do this , that would be a 1050# total, which may be a tad aggressive for a first time PL competition from a 35 year old daddy. We shall see.

Jonathan Dunn
03-02-2009, 04:45 PM
03/01/2009

Snow Day! In Alabama, that means that everything is shut down. I even saw the sidewalks being rolled up. So, a great Rest Day it will be.

Jonathan Dunn
03-02-2009, 04:50 PM
03/02/2009

Dynamic Warmup

Bench Press: 45# x12, 135# x8, 185# x5, 205# x3, 225# x1. Stopped there for the day.

Incline DB Press: 65# x19, 65# x15.

DB Row: 145# x6 x3.

DB Shrug + DB hammer Curl: [140# x15 + 50# x8] x2.

Ab superset: 2 rounds: 10 Dragon Flags + 15 Russian Twists.

Workout Duration: 50 minutes. My left shoulder is still knotting up on my, so I took it fairly conservatively today. Time to get those knots out again.

Jonathan Dunn
03-03-2009, 05:02 PM
03/03/2009

Back Squat: 45# x10, 135# x5, 185# x5, 225# x3, 245# x2, 275# x1, 300# x1, 185# x5.

Leg Press: 405# x10, 495# x10, 585# x8.

Leg Press Calf Raise: 495# x15 x3.

Plate Loaded Lying Leg Curl: 45# x10, 100# x8 x2.

Workout Duration: 55 minutes

Squatted in my O Lifting shoes today. BIG difference, as they force one into a more upright body position. The focus is much greater on the quads and less on the glutes and hammies. Very stable. I should have started using these long ago, but it is what it is. Not a great night, but not horrible either. Recovery day tomorrow.

Jonathan Dunn
03-04-2009, 07:48 PM
03/04/2009

Recovery Day

10 sets of Rotator Cuff exercises x 20 reps/ side using gray theraband.

SUPER sore in quads and deep within the glutes today. Absolutely amazing how just a small change (using O Lift shoes) can alter so much. Now I need these wheels to get strong!

Jonathan Dunn
03-06-2009, 04:50 PM
03/06/2009

Dynamic Warmup

Bench Press: 45# x20, 135# x8, 185# x5, 225 x1, 255# x1 (PR by 20#), 260# x1 (PR by 25#), 245# x1, 205# x1 x5, 205# x3.

Incline Bench Press: 135# x10, 185# x3.

Close Grip bench Press: 135# x10, 155# x6 x2.

Standing Strict Press + Standing Barbell Curls: 95# x8 x3.

Workout Duration 75 minutes.

EXCELLENT day! Dr Tom Owen and Scott McElvey (gym owner) really worked with me on my bench press today. Amazing what a little bit of instruction will do for you. All bench presses were done comp style (lower weight under control to chest, rest bar on chest, await press command and then press to lockout. Once locked out, you remain motionless and wait for the rack command. Tough to do. Really feeling it now!

Jonathan Dunn
03-09-2009, 06:01 PM
03/09/2009

Dynamic Warmup

Deadlift: 135# x8, 225# x5, 320# x3, 370# x1, 410# x1, 440# x1 (New PR!).

Rack Pull: 135# x8, 225# x5, 315# x5, 405# x2, 455# x1, 405# x3.

Seated Calf Raise: 100# x15, 150# x12, 175# x 10.

Windshield Wipers: 3x20.

Workout Duration: 55 minutes.

Great day! I hope to add 10 more pounds to my DL total prior to the meet. Still not using wraps or a belt, so I hope to add a few more pounds at the meet. 3 weeks to go. I'm really gonna focus on the core lifts with 1-2 assistance exercises at this point. No more metcons until after the competition. The countdown is here!

Jonathan Dunn
03-10-2009, 06:07 PM
03/10/2009

Dynamic Warmup

Bench Press: 45# x20, 135# x3, 185# x3 x8 with varied grips, explosively.

Push Press: 45# x5, 135# x5 x3.

Dips: BW + 45# x6 x3.

Incline DB Curls: 40# x8 x3.

GHDSU: 45# x12 x3.

Standing Calf: 580# x8 x3.

Standing DB Tricep Extension: 65# x10.

1 Legged Calf Press: 225# x10 x3, 1 set after the next, no rest + 20 reps with both feet.

Workout Duration: 54 minutes.

I really flew this workout today. Minimal rest taken between sets. I needed to get some blood flowing, as I am SORE from yesterdays lifting. Recovery Day tomorrow!

Jonathan Dunn
03-16-2009, 06:25 PM
03/16/2009

Wow! Life has really caught up with us and my training has been non-existent. Long story short, my wife has had surgery, our septic tank and plumbing created a huge, stinking, expensive mess that still isn't fully resolved, and we had carpet installed (sorta...it's messed up too!). Anyway, today was a blast.

Back Squat: 45# x8, 135# x5, 185# x3 and then the squat suit went on. I could not even get to a half squat with 365# plus a training partner on my back. I think the suit is too small. The weight was way too easy to get back up. Needless to say, if I don't hit parallel, the attempt does not count. The suit will go back and I'll get a larger one. A couple of sets of 225# followed, with no squat suit.

Done for the day.

Workout duration: 90 minutes....that is way too long for the small amount of work I did.

Jonathan Dunn
03-18-2009, 04:29 PM
03/17/2009

Back Squat: 135# x5, 185# x3, 225# x1, 275# x1, 300# x1, 315# x1, 335# x1 (New PR by 20#!!!). Getting better, even with a layoff.

Standing Strict Press: 95# x10, 115# x6, 135# x2.

Standing Calf Raise: 580# x8 x3.

Short but sweet workout. Gearing up for the meet!

Jonathan Dunn
03-18-2009, 04:33 PM
03/18/2009

Dynamic Warmup

Bench Press: 45# x20, 135# x5, 185# x3, 205# x1, 225# x1, 235# x1.

Dips: BW + 45# x6 x2.

T-Bar Rows: 135# x10, 160# x8x2.

DB Shrugs: 140# x15 x3.

Barbell Curls: 110# x6 x2.

Nosebusters + Closegrip BP: 100# x5 + 100# x10 x1.

GHDSU: 45# x12 x2.

DB Side Bends: 105# x10 x2.

Good training session today. Will rest the next 2 days and have a mock meet on Saturday, going up to 1 heavy attempt on BS, BP and DL.

Jonathan Dunn
03-24-2009, 07:00 PM
03/24/2009

Last workout prior to the competition.

Back Squat: 135# x5, 185# x5, 225# x2, 275# x1, 315# x1, 135# x5.

Deadlift: 135# x3, 225# x2, 315# x1, 365# x1.

Bench Press: 135# x8, 225# x1x3.

Then the following were done in one long, extended set with no rest, just to get some blood going and nutrients to my body:

Dips: BW (197#) x10.

DB Shrugs: 100# x20.

Barbell Curls: 95# x8.

Standing Strict Press: 95# x10.

Calf Raise: 400# x10.

Well, I'm done. I really hate that the last two weeks have been so screwed up with my wife's surgery, our septic system backing up and being non-functional for over a week, carpet installation that went bad, having to stay with family while our house was being fixed and not eating/resting/lifting as planned, 2 boys whose baseball season has started (I'm NOT gonna miss any of those games....too much fun!) and various other minor disasters. Anyway, this training with purpose has been a great experience and one which I hope to repeat again. I'll post my results late Saturday or Sunday. Here we go!

Jonathan Dunn
03-28-2009, 08:00 PM
03/28/2009

Competition Day! I could write a novelette on all the things I could have done better in the last few weeks. But, time waits for no one and the time was nigh.

Back Squat: 137 kg x1, 150 kg x 1 and 160.25 kg x1 (352.5#, a PR by about 17.5#). White lights all around on the 3 attempts.

Bench Press: 100 kg x1, 110 kg failed due to not waiting on the press command (dummy.... I pressed it... just not officially), and 112.5 kg failed (butt came off the bench a bit.... no lift... but I did press it... just not officially). 3 whites on 1st lift, failed 2nd and 3rd attempt due to stupidity.

Deadlift: 185 kg x1, 200 kg x1 and 208 kg x1 easy! (457.5#, a PR by 17.5#). White lights all around on all 3 attempts.

17 is my luck number, I was the 17th lifter signed in, and my bar height was hole 17. 17 PR on my BS and DL. I'll take it. Time to work on the BP and get it right. After a week off, however.

Results: I placed 1st in the 198# Open Men's Division with a 468 kg/ 1030# total, so it really was a great day, despite failing on my 2nd and 3rd benches. Can't wait for next year to roll around!