Jose Training

[Jose Jara]

26/2/07

- Grippers:

right hand: #3 x 0, 3 sets. 4-5 mm

left hand: gm x 0, 3 sets. 3-4 mm

- Negatives and overcrushes:

right hand: Elite x 1, #2 x 1, 9 sets

left hand: #3x1, #2x1, 9 sets.

- Two hands pinch with pincher: 65 k x 3, 65 k x 3, 65 k x 1, 65 k x 1.

- Wrist curl over plate (like over table): 145 k x 5, 150 k x 5, 155 k x 4.

- Formulator:

wrist curl: 31 k x 13, 31 k x 12, 31 k x 9

wrist curl inverted: 11 k x 9, 11 k x 8, 11 k x 6.

28/2/07

- Close grip bench press: 150 k x 3, 3 sets.

- Bench press with dumbells: 60 k x 6, 60 k x 5, 60 k x 5.

- Standing press militar on 2 inch bar: 80 k x 5, 85 k x 4, 82,5 k x 4.

- One hand lift:

right hand: 215 k x 2, 215 k x 3, 215 k x 3, 215 k x 1.

left hand: 205 k x 3, 205 k x 3.

[ChrisJames]

Nice lifting Jose , good close grip bench.

[Jose Jara]

Thank you Chris , nice to hear from you.

5/3/07

- Close grip bench press: 152,5 k x 3 , 3 sets.

- Standing press militar with 2 inch barbell: 90 k x 2, 80k x 5, 80 k x 6.

- Incline press: 100 k x 5, 110 k x 5, 120 k x 5.

- Two hands pinch with pincher: 70 k x 2, 5 sets.

- Grippers, only left hand: 20 reps with #2. No more work because i tore the skin of right hand in the one hand lift, one week ago.

- Wrist curl over plate with barbell: 160 k x 5, 170 k x 5, 180 k x 5.

[Jose Jara]

7/3/07

- Squats: 60 k x 20, 80 k x 20, 100 k x 10, 120 k x 10. First workout of squat in months, i have an injury in the tensor of fascia lata. The past year i lifted 190 k x 5, no wraps, no spotters but a belt.

I hope to build up and lift more than 200 kg raw for reps this year.

- Ext. legs: 3 x 12

9/3/07

- Deadlits on two inch bar overhand: 115 k x 1, 135 k x 1, 157,5 k x 0 (lifted off the floor...), 140 k x 1.

- Straight or semistraight deadlifts: 200 k x 5, 225 k x 5, 240 k x 3.

- Chins: 12, 10, 10.

- Vbar on 1': 95 k x 1, 105 k x 1, 110 k x 1, 115 k x 1, 122,5 k x 1 (only right hand this last weight)

- Bench press: 135 k x 3, 150 k x 1, 162,5 k x 2.

- Bent over rows on 2 inch barbell: 115 k x 5, 125 k x 4, 130 k x 4.

- Push press on 2 inch bar: 95 k x 3, 100 k x 3, 105 k x 5

[Jose Jara]

12/3/07

-Grippers:

right hand: #3 x 0, 5 sets. Shut to 4-5 mm for touching the handles.

left hand: Gm x 0, 5 sets. Shut to 2-3 mm for touching the handles.

Negatives

right hand: #3.5 x 1, 5 sets

left hand: #3 x 1, #3 x 1, Elite x 1, 3 sets.

Holds

right hand: #2.5 x 15 seconds, #2.5 x 15 sec, #2.5 x 21 sec.

left hand: #2.5 x 15 seconds, #2.5 x 15 sec, #2.5 x 21 sec.

- Squats: 60 k x 20, 100 k x 10, 120 k x 10, 130 k x 10.

- ext. legs: 2 x 12

- Two hands pinch with pincher: 71,25 k x 2, 71,25 k x 1, 3 sets.

- Wrist curl with barbell over plate (like table): 190 k x 3, 200 k x 3, 200 k x 3.

Edited March 17, 2007 by Jose Jara

[Jose Jara]

14/3/07

- Fbbc Vbar: 100 k x 1, 115 k x 1, 120 k x 1, 125 k x 0. This is the first time that i try this lift on one Vbar, and the first time that i try on this tool because i purchased it this week.

- Close grip bench press: 157,5 k x 2, 160 k x 2 (second rep not to full lockout).

- Bench press with dumbells: 60 k x 7, 60 k x 6, 60 k x 5.

- Standing press on 2 inch barbell: 90 k x 3, 90 k x 2, 75 k x 10.

- Wrist developer, braced: 4 sets of 5 on the lightest setting.

- Formulator:

wrist curl: 35 k x 8, 35 k x 7, 35 k x 7.

wrist curl inverted: 11 k x 8, 11 k x 7, 11 k x 7.

[Jose Jara]

17/3/07

- Deadlifts on 2 inch bar overhand: 115 k x 1, 135 k x 1, 155 k x 1, 140 k x 3, 145 k x 1, 145 k x 3, 145 k x 1.

- Deadlifts with straight or semstraight legs: 200 k x 3, 230 k x 3, 250 k x 3.

- Chins: 30 k x 5, 40 k x 5, 40 k x 5, 13. My best in this exercise is 50 k x 3, .....i hope to build up in weeks to 50 k x 5 and for this year 60 k x 5.

- Bent over rows: 140 k x 5, 140 k x 7.

- Shrugs: 220 k x 10, 260 k x 5, 300 k x 3.

[ChrisJames]

Jose,

Your back and grip strength are flying along.I love your straight legged deadlifts 250 x 3 !!!!

Well done.

[Jose Jara]

Thank you Chris, I hope to surpass my best grip lifts in the next weeks...but i'm very very far of your all around brutal strength.

19/3/07

No time to train properly...but good progress

- Close grip bench press: 130 k x 3, 150 k x 1, 160 k x 1, 170 k x 1.

- Standing press militar on 2 inch bar: 95 k x 2, 85 k x 5.

- Grippers:

right hand: #3 x 0, 5 sets. Very very close to shut.... only 1 mm in the 2 first sets.

left hand: GM X 0, 1 mm to shut.

- Negatives:

right: 3.5 x 1, 3 sets

left: Elite x 1, 3 sets

- Holds:

right: 2.5 x 15 s, 2 sets

left: 2.5 x 15 s, 2 sets.

- two hands pinch on pincher: 70 k x 1, 72, 5k x 1, 73, 75 k x 1, 75 k x 1, 75 k x 1. Without the weight of the loading pin.

- Wrist curl with dumbell: 40 k x 10, 2 sets.

- Formulator:

wrist curl: 35 k x 8, 35 k x 10, 35 k x 6.

inverted wrist curl: 11 k x 8, 11 k x 8, 11 k x 7.

[Jose Jara]

21/03/07

- FBBC Vbar: 117,5 k x 1, 117,5 k x 1, 117,5 k x 1, 117,5 k x 1, 115 k x 1.

- One hand lift: 190 k x 1, 200 k x 1, 190 k x 1, 190 k x 1.

- Wrist Developer: a few sets in the lightest setting.

- Squats: 100 k x 10, 120 k x 10...again the injury

[Jose Jara]

22/3/07

- Deadlift overhand on 2 inch bar: 85 k x 1, 125 k x 1, 135 k x 1, 157,5 k x 0. 145 k x 2, 3 sets.

- One hand push press with olympic bar: 50 k x 1, 60 k x 1.

- Chins: 30 k x 5, 40 k x 5, 50 k x 2, 15.

- Bent over rows: 140 k x 8, 3 sets

- Standing militar press: 80 k x 3, 80 k x 7

- Plate wrist curls: 10 k + 5 k x 6, 2 sets and 4.

[Jose Jara]

26/3/07

-Grippers:

right hand: #3 x0, 5 sets . Best at 2 mm

left hand: Grandmaster x 1, 2 sets. 3 sets of 0 with gm

- Two hands pinch with "pincher": 70 k x 1, 75 k x 1, 77,5 k x 1, 77, 5 k x 1, 78, 75 k x 0.

- Grippers negatives:

right hand: 3.5 x 1, 3 sets

left hand: elite x 1, 3 sets

- Grippers holds:

right: 2.5 x 21 seconds, 2.5 x 20 s

left:2.5 x 20 s, 2. 5 x 19 s

- Bench press: 145 k x 5, 147, 5 k x 5, 147, 5 k x 5

- Bench press with dumbells: 60 k x 6, 60 k x 5, 50 k x 12

- One hand push press with 2.5 inch bell: 50 k x 5, 50 k x 5

- Wrist curl partial over plate: 140 k x 1, 190 k x 1, 210 k x 1.

[Jose Jara]

28/3/07

- FBBC VBAR

right: 122, 5 k x 0, 120 k x 1, 122, 5 k x 0, 2 sets

left: 120 k x 0, 3 sets, 115 k x 1.

- One hand lift: 125 k x 3, 165 k x 1, 190 k x 1, 210 k x 1....No more train with this handle, I tore the skin of my hands a few weeks ago and i can't train if i train hard in this lift , so no more train with it....

- Formulator:

wrist curl: 37 k x 4, 37 k x 5, 37 k x 5, 31 k x 10

inverted wrist curl: 11 k x 8, 11k x7, 11 k x 7, 8 k x 15

[Jose Jara]

29/3/07

- Push press on 2 inch bar: 100 k x 5, 105 k x 5, 107,5 k x 3

- Chins: 30 k x 5, 40 k x 5, 50 k x 3, 16

- Bent over rows on 2 inch bar: 125 k x 5, 125 k x 4, 125 k x 4

- Good Mornings: 100 k x 5, 110 k x 5, 115 k x 3

2/4/07

- Bench press: 137,5 k x 3, 142, 5 k x 3, 147,5 k x 3, 152,5 k x 2, 155 k x 2

- Incline press: 110 k x 5, 115 k x 5, 117, 5 k x 5

- Bench press lock-outs: 180 k x 3, 185 k x 3, 190 k x 2

- Push press on 2.5 inch dumbell: 50 k x 5, 3 sets

[Jose Jara]

4/4/07

-Grippers:

right: #3x0, 2 sets GM X0, 3 sets

left: GM x 0, 5 sets

Holds:

right: 2.5 x 18 s, 2.5 x 18 s, 2.5 x 15 s

left: 2.5 x 18 s, 2.5 x 15 s, 2.5 x 15 s

Two hands pinch on pincher: 67,5 k x 2, 67,5 k x 1, 65 k x 2, 65 k x 2, 65 k x 2

Vbar: 100 k x 1, 110 k x 1, 100 k x 1

Wrist curl partial over plate: 200 k x 3

[Jose Jara]

9/4/07

- Standing press militar on 2 inch bar: 90 k x 3, 3 sets

- Push press on 2 inch bar: 100 k x 5, 105 k x 5, 105 k x 4

- Chins: 22,5 k x 5, 30 k x 5, 40 k x 5, 50 k x 3, 17

- Close grip bench press: 140 k x 5, 3 sets

- Bent over rows: 145 k x 8, 145 k x 5

11/4/07

- Grippers:

right: #3 x0, 3 sets, GM x 0, 2 sets

left: GM x0, 5 sets

Holds:

right: GMx 7 s, gm x 8 s, gm x 5 s

left: gm x 5 s, gm x 5 s, gm x 3 s

- Vbar: 110 k x 1, 115 k x 1, 115 k x 1, 115 k x 1, 115 k x 0

[Jose Jara]

13/4/07

- Bench press: 150 k x 5, 150 k x 4, 150 k x 4

- Bench press with dumbells: 60 k x 4

- Two hands pinch on pincher: 71,25 k x 1, 71,25 k x 2, 71,25 k x 2, 71,25 k x 1, 71,25 k x 1

16/4/07

- Grippers

right: Gm x 1, #3 x0, #3 x 0 (1mm), #3 x 0 (1mm) , #3 x 1 !!! Finally i can close the 3, since 2004 that i have the grippers. I think that it´s not an easy 3, it's 2004 #3

left: Sm x 1, Gm x 1, Gm x 1, Gm x 0, Gm x 0

Holds:

right: Gm x 10 s, 4 sets

left: Gm x 10 s, 2 sets Gm x 3 s, Gm x 4 s

- Bench press with pause: 130 k x 3, 140 k x 3, 145 k x 3, 150 kx 3

- Incline press: 115 k x 5, 117,5 k x 5, 117, 5 k x 5

- Bench press lock-outs: 190 k x 3

[The Mac]

Congrats on hitting that #3!!

[Jose Jara]

Thanks Chris !

17/04/07

- FBBC Vbar

right: 117,5 k x 1, 117,5 k x 1, 120 k x 1, 122, 5 k x 1, 120 k x 1

left: 110 k x 1, 115 k x 1, 115 k x 1, 115 k x 1, 120 k x 1

- Formulator

Wrist Curl: 38 k x 3, 38 k x 4, 38 k x 4, 39 k x 3

Inverted Wrist Curl: 11 k x 8, 3 sets

19/04/07

- One hand deadlit: 140 k x 1, 180 k x 1

- Partial deadlift since knees, overhand: 190 k x 1, 230 k x 1, 270 k x 1, 290 k x 1

- Push press on 2 inch bar: 105 k x 5, 110 k x 3, 112,5 k x 2

- Straight legs deadlift: 180 k x 5, 200 k x 5, 225 k x 3

[Jose Jara]

20/04/07

- Two hands pinch on pincher: 72,5 k x 1, 71,25 k x 0, 70 k x 1, 4 sets

- Chins: 30 k x 5, 40 k x 5, 40 k x 5

23/04/07

- Grippers

right: Gm x 1, #3 x 0, 3 sets, Gm x 1

left: Gm x 0, 5 sets

Holds

right: Gm x 12 s, 2 sets

left: Gm x 5 s, 2 sets

Reps

right: #2 x 25 reps

left: #2 x 20 reps

[Jose Jara]

24/04/07

- Bench press: 152,5 k x 4, 155 k x 4, 157,5 k x 3

- Bench press with dumbells: 60 k x 5, 60 k x 5, 50 k x 14

- Vbar: 110 k x 1, 120 k x 0, 120 k x 1, 122, 5 k x 1( only right), 122, 5 k x 1( only right)

26/04/07

- Partial deadlift only lock-outs, overhand: 180 k x 1, 230 k x 1, 300 k x 1, 310 k x 1, 320 k x 1, 330 k x 1, 350 k x 1

- Partial deadlift only lock-outs, mixed grip: 380 k x 1, 400 k x 1

- Good mornings: 100 k x 5, 110 k x 3, 120 k x 3, 120 k x 3

[Jose Jara]

27/04/07

- Chins: 30 k x 5, 40 k x 5, 50 k x 3, 16

- Two hands pinch on pincher: 70 k x 1, 72,5 k x 1, 75 k x 1, 3 sets

- Standing press militar on 2 inch bar: 90 k x 3, 92,5 k x 3, 95 k x 2, 85 k x 6

30/04/07

-Grippers

right: Gm x 1, #3 x 0, 4 sets

left: Sm x 1, Gm x 1, 3 sets

- Bench press with pause: 150 k x 3, 3 sets

- Incline press: 120 k x 5, 122,5 k x 4, 120 k x 5

- Two hands pinch on pincher: 70 k x 1, 75 k x 1, 77, 5 k x 0, 77, 5 k x 1, 77, 5 k x 1

- Vbar: 110 k x 1, 115 k x 1, 120 k x 0

- Press with dumbells, seated: 40 k x 8, 3 sets

- Wrist curl on 2 inch bar: 75 k x 5, 100 k x 3, 100 k x3

- Close grip bench press: 120 k x 5, 130 k x 5, 140 k x 3

- Formulator:

wrist curl: 39 k x 3, 39 k x 3, 39 k x 2, 35 k x 8, 28 k x 13

inverted wrist curl: 11 k x 8, 3 sets

[Jose Jara]

8/05/07

- Bench press with pause: 155 k x 1, 160 k x 1, 160 k x 1

- Bench press touch and go: 140 k x 5

- Bench press with dumbells: 60 k x 5, 60 k x 3

- Close grip bench press: 120 k x 5, 130 k x 5, 132,5 k x 5, 140 k x 3, 120 k x 5

- Grippers:

right: gm x 1, #3 x 0, 4 sets

left: sm x 1, gm x 1, 2 sets

- Two hands pinch on pincher: 75 k x 1, 60 k x 3, 3 sets

10/05/07

- FBBC Vbar: 115 k x 1, 120 k x 1, 120 k x 1, 115 k x 0

- Partial deadlift only lock-outs, overhand: 220 k x 1, 260 k x 1, 300 k x 1, 340 k x 1, 360 k x 1

- Standing press militar on 2 inch bar: 85 k x 3, 90 k x 3, 95 k x 3, 75 k x 8

- Push press on 2 inch bar: 105 k x 2, 110 k x 2

[lifesnotfair]

Felicitaciones por el #3!!!

[honk]

- Partial deadlift only lock-outs, overhand: 220 k x 1, 260 k x 1, 300 k x 1, 340 k x 1, 360 k x 1