Training Log

johandenora

Johan DeNora

johandenora

No biography.

Tonnage (All exercises) Last Month

(Volume x Weight)

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Volume (All exercises) Last Month

(Set x Repetition)

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Average Absolute Intensity (All exercises) Last Month

(Tonnage / Volume)

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May 22, 2015

Squats felt good. Went a bit wider but kept my toes forward. Did back work at the end which I think I'm gonna keep up, need to work on scapular stability. Plan is to stick with 75lb and just increase the pause duration until I hit 3 seconds consistently and then move the weight up. Pull Throughs were not 1.25 just 1.

  1. Nordic Hamstring Curl
  2. 1 1/4 Pull Throughs
  3. Angled Step Down
  4. High Bar Squats
  5. Seated Cable Rows
Tonnage7062.43 kg
Volume156
Sets18
Details

May 18, 2015

Gonna need a form check on squats lol. Trying to implement a lot of new stuff.

  1. Nordic Hamstring Curl
  2. 1 1/4 Pull Throughs
  3. Angled Step Down
  4. High Bar Squats
  5. DB Standing Curls
  6. Overhead Band Triceps Extensions
Tonnage7552.31 kg
Volume198
Sets21
Details

May 17, 2015

Not a great sleep last night so I took it easy today. Starting to realize that traditional powerlifting bench style is a PRI nightmare lol. Hoping to buy some more supplements (protein, multi, zinc, mag) next week. Need to save some guala though.

  1. Neutral Grip Pull Ups
  2. DB Incline Row
  3. 1 1/4 Bench Press
  4. Low Ab Knee Raises
  5. TRX Side Lying Hip Lift
  6. Side to side Bosu Plank
Tonnage3070.82 kg
Volume199
Sets21
Details

May 14, 2015

Gonna use more tempo on angled step downs. Generally trying to lock it down more. Chris had me try a parallel stance for squats, forcing my knees out to produce torque. Definitely different from how I would generally squat but its interesting and definitely works. Need to focus constantly on keeping that zone of apposition locked down. My last set of squats is only 5 reps because the last two were double paused to apply torque.

  1. Nordic Hamstring Curl
  2. 1 1/4 Pull Throughs
  3. Angled Step Down
  4. High Bar Squats
  5. DB Standing Curls
  6. Overhead Band Triceps Extensions
Tonnage7114.6 kg
Volume195
Sets21
Details

May 13, 2015

starting to load chin ups. Didnt have time to do 3 sets of abs, unfortunately.

  1. Neutral Grip Pull Ups
  2. DB Incline Row
  3. 1 1/4 Bench Press
  4. Low Ab Knee Raises
  5. TRX Side Lying Hip Lift
  6. Side to side Bosu Plank
Tonnage3259.06 kg
Volume124
Sets15
Details

May 12, 2015

Changed my stance for squats up due to Rich Thaw's advice. More turned in feet, closer to parallel toe position. Really focusing on ripping the floor. Also wider hand grip and focusing on "wrapping" the bar around myself. Tricky but I'm sure I'll get it with practice. Overhead Band is obviously Cable Rope Overhead Triceps. I feel very lost without Raph. No longer can I simply shoot a text about training and receive an answer. I'm amazed to see how many people his passing has touched. Glad to know he will be remembered. RIP Raph

  1. Nordic Hamstring Curl
  2. 1 1/4 Pull Throughs
  3. Angled Step Down
  4. High Bar Squats
  5. DB Standing Curls
  6. Overhead Band Triceps Extensions
Tonnage6939.96 kg
Volume198
Sets21
Details

May 10, 2015

Bench felt strong, so did Chin Ups. Overall felt good.

  1. Neutral Grip Pull Ups
  2. DB Incline Row
  3. 1 1/4 Bench Press
  4. Low Ab Knee Raises
  5. TRX Side Lying Hip Lift
  6. Side to side Bosu Plank
Tonnage3265.87 kg
Volume219
Sets21
Details

May 9, 2015

squats felt super nice

  1. Nordic Hamstring Curl
  2. 1 1/4 Pull Throughs
  3. Angled Step Down
  4. High Bar Squats
  5. DB Standing Curls
  6. Incline DB Skullcrushers
Tonnage6252.77 kg
Volume189
Sets21
Details

May 7, 2015

fast workout, very efficient. Accidentally loaded too much for bench for my first set but other sets went well!

  1. Neutral Grip Pull Ups
  2. DB Incline Row
  3. 1 1/4 Bench Press
  4. Low Ab Knee Raises
  5. TRX Side Lying Hip Lift
  6. Side to side Bosu Plank
Tonnage3043.62 kg
Volume217
Sets21
Details
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