Jonathan's Powerlifting Training Log 1/12/2009-3/28/2009

[Jonathan Dunn]

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]

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]

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]

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]

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]

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]

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]

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]

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]

1/30/2009

Recovery Day

5 mile walk. Some recovery, huh?

Squats tomorrow!