Jose Training

[CoC#3]

Very nice workouts Jose. See you on Saturday.

[Jose Jara]

I'll go now for a more workload with the objective to raise my base strength.

The work is mainly thick bars, wrist exercises and pinch-Vbar every two weeks.

28/05/2007

- Rolling Thunder: ( without the weight of handle, loading pin and carabiner)

right hand: 66,25 k x 6, 66, 25 k x 6 (thumbless) , 66,25 k x 6, 70 k x 6 ( thumbless), 66,25 k x 6, 70 k x 6 (thumbless).

left hand: 62, 5 k x 6, 62,5 k x 6 (thumbless) , 62,5 k x 6, 65 k x 6 (thumbless), 62,5 k x 6, 62, 5 k x 6 (thumbless).

- Partial deadlifts: 260 k x 5, 270 k x 5, 280 k x 5

- Chins: 50 k x 2, 50 k x 2, 15

- Bent over rows with 2 inch bar: 105 k x 8, 4 sets

- Holds with 2 inch bar: 110 k x 10 seconds, 3 sets

- Formulator:

wrist curls: 24 k x 18, 24 k x 14, 24 k x 12

inverted wrist curls: 7 k x 20, 7 k x 17, 7 k x 14

[Jose Jara]

29/5/2007

- Power clean and Standing militar press on 2 inch bar: 70 k x 10, 70 k x 10, 70 k x 9, 70 k x 9, 70 k x 9

- Push press with olympic bar: 45 k x 4, 45 k x 5, 45 k x 4

- Swings: 40 k x 8

- Wrist Developer, lightest setting blue spring: 3 sets of 20

[CoC#3]

Rolling thunder looks strong mate.

Are the swings done one handed?

[Jose Jara]

Yes Sam, with one dumbell- one handed

I hope to swing the 40 k dumbell for 15-20 reps and then lift 50 k dumbbell. The 50 k bell is more difficult because it has wider handle.

[Jose Jara]

The push presses with olympic bar are one handed.

I'm not strong in this exercise, my best is 60 k with olympic bar, so i'll work to lift 65-70 k in the next weeks. My training now is focused to surpass my overhead lifts. My bests in these exercises is:

- Push press with 2 inch bar: 115 k x 3 reps

- Standing militar press with 2 inch bar: 95 k x 3

- One hand push press with 2.5 inch bell: 60 k x 1

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

I'll work now in the static movements and one hand push presses, and then switch to two hands push presses. All with thick bars.

[Jose Jara]

31/05/2007

Hands and forearms dead!!

- Two hands deadlift on 2 inch bar, overhand: 120 k x 5, 3 sets.

- Curl biceps with dumbells: 30 k x 7, 36 k x 3, 28 k x 8

- Rolling thunder holds:

right: 65 k x 5 s, 65 k 9 s (thumbless), 65 k x 5 s, 65 k x 5 s (thumbless)

left: 60 k x 8 s , 60 k x 5 s (thumbless), 60 k x 5 s

- Plate curls: 2 plates with one hand, 15 k x 7, 15 k x 9. (10 k + 5 k)

1/6/2007

- Bench press on 2 inch bar: 120 k x 10, 120 k x 10, 120 k x 10, 120 k x 8, 120 k x 7

- Push press on 2.5 inch dumbell:

right: 50 k x 4, 50 k x 4, 50 k x 5

left: 50 k x 2, 50 k x 4

- Close grip bench on 2 inch bar: 115 k x 5, 120 k x 5, 120 k x 4

- Bench press lock-outs: 155 k x 2, 155 k x 2, 155 k x 4

[Jose Jara]

3/6/2007

- Grippers:

first session since the Iron Grip Champs...

right: RB300N x 0, GM X 0 (1 mm) , GM x 0 ( 1mm), GM x 0, 2.5 x 3

left: 2.5 x 1, SM x 1, GM x 0, SM x 1, 2.5 x 3

-Ivanko Super Gripper:

4-9 x 10, 2-10 x 8, 6-8 x 6, 3-10 x 6

ISG, two last fingers:

2-5 x 5, 3-5 x 5, 3-6 x 3

- Strandpulling: with Ironmind Fabled Cables

Front Chest pull ( 6 cables): 14, 13, 12

Chest Pull ( 6 cables) : 12, 13, 13

Lateral Pull ( 3 cables): 8, 6

[CoC#3]

Great workouts Jose. Strong shoulders mate, i think with a few months work you'll be more than able to press the inch!

[Alawadhi]

Late but congrats on the #3 close!

[Jose Jara]

Thank you Alawadhi

Sam, i hope to lift the Inch next year; i think that is very difficult bur i'll try.

This is one video of me push pressing a barbell with 60 kg:

http://video.google.es/videoplay?docid=345...hand+push+press

[CoC#3]

Nice work, Jose.

[Jose Jara]

4/06/07

- Rolling Thunder: (without the weight of loading pin and handle)

right: 68,75 k x 5, 72,5 k x 5 (thumbless), 68,75 k x 5, 72,5 k x 5 (thumbless), 68,75 k x 4

left: 65 k x 5, 65 k x 5 ( thumbless), 65 k x 2, 65 k x 5 (thumbless), 65 k x 3

- Bent over rows 2 inch bar: 105 k x 8, 110 k x 8, 110 k x 8, 110 k x 7

- Chins: 12, 12, 10

- Holds on 2 inch bar: 115 k x 10 seconds, 3 sets

- Formulator

wrist curl: 28 k x 16, 28 k x 16, 28 k x 10

wrist curl inverted: 8 k x 20, 8 k x 15, 8 k x 13

5/06/07

- Power clean and military press on 2 inch bar: 72,5 k x 10, 72,5 k x 10, 72,5 k x 10, 72,5 k x 8

- One hand push press with olympic bar: 47,5 k x 5, 50 k x 5, 50 k x 4

- One hand swing with dumbell: 40 k x 8

- Two hands pinch, 46 mm: 50 k x 1, 60 k x 1, 70 k x 1, 75 k x 1, 80 k x 1

56 mm: 80 k x 0, 70 k x 2

- One hand pinch with pincher, holds: 25 k x 10 s, 25 k x 10 s, 25 k x 15 s

- Wrist developer, blue spring in the lightest setting: 25, 25, 22, 15, 25

[Jose Jara]

8/6/07

- Two hands deadlift on 2 inch, overhand: 125 k x 5, 3 sets

- Bench press on 2 inch bar: 125 k x 10, 125 k x 10, 125 k x 9, 125 k x 8

- One hand push press on 2.5 inch d/bell: 50 k x 5, 52,5 k x 4, 52,5 k x 4

- Close grip bench press on 2 inch bar: 120 k x 5, 122,5 k x 5, 122,5 k x 5

- Wrist curl with plate, two plates: 10 k + 5 k: 15 k x 4

- Squats: 70 k x 8, 100 k x 10, 120 k x 8

- Bench press with one board, 2 inch bar: 145 k x 3, 145 k x 3, 145 k x 2

[Jose Jara]

10/6/07

- Grippers

right: gm x 0, gm x 0, gm x 0, 2.5 x 2

left: sm x 1, sm x 1, sm x 1, 2.5 x 2

- Ivanko Super Gripper: 4 sets of 10

11/6/07

- Rolling Thunder

right: 71,25 k x 4, 75 k x 3 (thumbless), 71,25 k x 3, 75 k x 2 (thumbless)

left: 67,5 k x 4, 67,5 k x 2 (t), 67,5 k x 2, 67,5 k x 1(t)

- Deadlift: 180 k 5, 200 k x 5, 200 k x 5

- Chins: 20 k x 5, 50 k x 1, 30 k x 5, 30 k x 5

- Holds on 2 inch bar: 120 k x 10 seconds, 3 sets

- Formulator

wrist curl: 31 k x 10, 3 sets

wrist curl inverted: 10 k x 10, 10 k x 10, 10 k x 8

[Jose Jara]

12/6/07

- Power clean and military press on 2 inch bar: 75 k x 10, 75 k x 10, 75 k x 8

- One hand push press with olympic barbell: 52,5 k x 4, 52,5 k x 4, 52,5 k x 5

- FBBC Vbar: 80 k x 1, 90 k x2, 90 k x2, 90 k x 2, 90 k x 2, 100 k x 1

- Preacher curl on 2.5 inch d/bell: 20 k x 8, 4 sets

15/6/07

- Deadlift on 2 inch bar, overhand: 130 k x 5, 3 sets

- Squats: 60 kx 10, 100 k x 10, 120 k x 10, 125 k x 10

- Good Mornings: 60 k x 5, 100 k x 5, 100 k x 5

[Jose Jara]

16/6/07

- Bench press on 2 inch bar: 130 k x 8, 130 k x 8, 130 k x 7

- One hand push press on 2.5 inch d/bell: 55 k x 4, 55 k x 4, 55 k x 4

- Close grip bench press, 2 inch bar: 125 k x 5, 130 k x 5, 130 k x 5

- Bench press lock-outs, 2 inch bar: 165 k x 3, 170 k x 2

18/6/07

- Grippers

right: rb300 x 0, gm x 0, gm x 0, gm x 0, 2.5 x 2, 2 x 12, hg250 x 30

left: sm x 1, gm x 0, gm x 0, gm x 0, 2.5 x 2, 2 x 10, hg250 x 27

[Jose Jara]

19/6/07

- Rolling thunder (without weight of loading pin and handle)

right: 70 k x 5, 75 k x 5 (thumbless), 70 k x 5, 75 k x 4 (t), 70 k x 4

left: 66,25 k x 5, 66,25 k x 5 (t), 66,25 k x 3, 65 k x 5 (t), 65 k x 1

- Bent over rows barbell: 150 k x 4, 150 k x 4, 150 k x 5

- Formulator:

wrist curl: 35 k x 6, 35 k x 7, 35 k x 7

wrist curl inverted: 11 k x 9, 11 k x 7, 11 k x 7

[Jose Jara]

20/6/07

- Power clean and military press: 85 kx 5, 5 sets

- Chins: 20 k x 5, 30 k x 5, 30 k x 5

- Two hands pinch, 46 mm: 60 k x 2, 70 k x 1, 80 k x0, 60 k x 5

- One hand pincher, holds: 27,5 k x 10 seconds, 3 sets

22/6/07

- Deadlift on 2 inch bar, overhand: 135 k x 5, 140 k x 4, 140 k x 2, 135 k x 3

- Plate curls (two plates, 10 k, 5 k): 15 k x 6, 15 k x 10, 15 k x 10

- Preacher curls with Z bar: 40 k x 8, 45 k x 8, 50 k x 7, 55 k x 4

[Jose Jara]

23/6/07

- Bench press on 2 inch bar: 142,5 x 5, 4 sets, 142,5 k x 4

- One hand push press on 2.5 inch d/bell: 55 k x 4, 57,5 k x 2, 57,5 k x 3

- Close grip bench press on 2 inch bar: 130 k x 5 , 132,5 k x 5, 120 k x 5

- Bench press lock-outs , 2 inch bar: 165 k x 3, 175 k x 3, 195 k x 1, 205 k x 1, 215 k x 1

- Sit-ups: 15, 15

25/6/07

Grippers

right: gm x 1, rb300 x 0, rb300 x 0, rb300 x 0, 2.5 x 3, 2 x 13, hg250 x 31

left: gm x 0, gm x0, gm x0, gm x0, 2.5 x 2, 2 x 11, hg250 x 27

[egg_uk]

nice work, and big update

[lifesnotfair]

That was a big update!

Nice workouts!!

[Jose Jara]

Thanks and now yesterday's workout:

26/6/07

- Rolling Thunder: (without the weight of loading pin and handle)

right: 73,75 k x 3, 76,25 k x 4 (thumbless), 72,5 k x 2, 76,25 k x 3 (t)

left: 70 k x 3, 68,75 k x 4 (t), 68,75 k x 2, 68,75 k x 3 (t)

- Deadlift on 2 inch bar: 155 k x 1, 195 k x 1, 215 k x 1, 235 k x 1, 255 k x 1, 260 k x 0. I lifted the 260 k and passed the knees but i can`t to lockout. I think that with training, i can lift 270-280 k in this exercise.

- Chins: 30 k x 5, 40 k x 5, 40 k x 4

- Holds on 2 inch bar: 120 k x 10 s, 3 sets

[CoC#3]

Great stuff here mate. Everything looks strong!

[lifesnotfair]

Jose, he querido preguntarte esto desde la competencia en Inglaterra.... por que dijiste que Chris James era el mas fuerte de todos, si casi no pudo competir? Que notaste en el que te hizo pensar eso???