JayRoc's Log

Training Training Logs
1

The site where I usually log seems to be currently knackered.
Whether this is a permanent state of affairs remains to be seen but it’ll do me no harm to keep a journal that’s a bit less likely to disappear.

Male, about 90kgs / 195lbs @ 5’10", just finished sort of a strength cycle and am backing off, increasing the volume and lowering the intensity and basically just having a bit of fun in the gym.

Monday: Lower Body.

Squat: 60kg x 10, 100kg x 10, 130kg x 10.

Zombie Squat: 60kg x 10.

Bulgarians: BW x 10, +29kg x 10.

Power Clean: 50kg x 3, 60kg x 3, 70kg x 3, 72.5kg x 3, 75kg x 2, 75kg x 3.

GHRâ??s: 2 x 5.

Reverse-hyper: 30kg, 3 x 10.

Kneeling abs: 3 x 15.

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Tuesday: Pull.

D-Handle Pulldown: 5 x 10.

Plate-loaded CSR?s: 120kg, 5 x 10.

BB Shrug: 170kg, 3 x 10.

Neck Harness: 20kg, 4 x 10.

Cable laterals: 5 x 10.

DB Curl: 20kg, 4 x 10.

EZ-Bar Curl: 35kg, 3 x 10.

3

Wednesday: Push.

Bench Press: 60kg x 8, 80kg x 8, 100kg x 2 x 8.

Incline Bench Press: 70kg x 10, 75kg x 10, 80kg x 10.

Band push-ups: medium band, 3 x 8.

Military Press: 40kg, 3 x 10.

Seated DB Shoulder Press: 20kg, 3 x 10.

Dips: 3 x 12.

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Friday: Lower Body.

Zombie Squat: 60kg x 10, 70kg x 10, 80kg x 10.

Leg Press: 200kg, 3 x 10.

Deadlift: 140kg, 3 x 8.

Power Clean: 60kg x 3, 70kg x 3, 75kg x 3, 80kg x 3.

Leg Curl: 3 x 10.

Power Cleans were horrendous. Wendler-esque but I don’t mean that in a good way!

5

Saturday: Pull.

Pull-ups: 3 x 10.

Pulldowns: 3 x 10.

Seated DB “power clean”: 12.5kg, 3 x 10.

DB Shrug: 50kg, 3 x 15.

Seated lateral Raise: 12.5kg, 5 x 12.

Neck Harness: 20kg, 3 x 12.

Seated DB Curl: 17.5kg, 5 x 10.

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Monday: Push.

Bench Press: 60kg x 10, 80kg x 10, 100kg x 10, 100kg x 10, 100kg x 7.

Incline DB Press: 25kg x 10, 30kg x 10, 37.5kg x 10.

Seated plate-loaded chest press: 60kg x 10, 70kg x 10, 80kg x 10.

Standing Press: 40kg x 10, 45kg x 10, 50kg x 10.

Seated DB Shoulder Press: 20kg, 3 x 10.

JM Press: 60kg x 10, 65kg x 10, 70kg x 10.

Rope pushdown: 3 x 10.

No dips today as my shoulder’s been a little niggly since I started doing them again.

7

Tuesday: Lower Body.

Squat: 60kg x 10, 100kg x 10, 140kg x 6, 100kg x 10.

Bulgarians: w/ 27kg DB in goblet grip, 2 x 10.

Power Cleans: 50kg x 3, 60kg x 3, 70kg x 3, 77.5kg x 3, 85kg x 3.

GHR’s: 3 x 5.

Reverse-hyper: 20kg, 3 x 10.

Pallof Press: 3 x 12.

As a result of a moment’s lack of concentration, I lost a squat forward for the first time ever today, dunno what happened.
Not even a big weight, 120kg / 265lbs, just lost balance on the second rep and had to dump it into the monolift over my head. Other than losing a little skin off the top off my upper back I managed to escape injury-free though :slight_smile:
Got back on the horse and banged out a quick ten with 100kg just to avoid finishing on a sour note.

8

Thursday: Pull.

Pulldown: 5 x 10.

Pendlay Row: 70kg, 4 x 10.

Chest Supported DB Row: 34kg, 3 x 10.

Neck Harness: 20kg, 3 x 12.

BB Shrug: 160kg x 10, 180kg x 10, 200kg x 10.

Lateral Raise: 18kg DB’s, 5 x 10.

EZ-Bar Curl: 50kg, 3 x 8.

Cross-chest hammer curl: 22kg, 3 x 8.

Lying russian twist: w/20kg plate, 3 x 10.

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Friday: Push.

Bench Press: 60kg x 8, 80kg x 8, 100kg x 3 x 8.

DB Chest Press: 42kg, 2 x 8.

Log Press: 50kg x 8, 60kg x 8.

Seated DB Shoulder Press: 27kg x 3 x 8.

Floor Press: 90kg x 3 x 8.

Band Pushdown: Medium band, 3 x 15.

10

Saturday: Lower Body.

Zombie Squat: 60kg x 8, 70kg x 8, 80kg x 8.

Bulgarians: w/27kg DB’s, 2 x 5.

Deadlift: 140kg x 5, 160kg x 5, 180kg x 3.

Power Clean: 60kg x 3, 70kg x 3, 80kg x 2 x 3.

11

Monday: Pull.

Pulldown: 5 x 8.

Neutral-grip pull-ups: 3 x 10.

BB Row: 90kg, 3 x 8.

Face Pulls: 5 x 15.

DB Shrug: 50kg, 3 x 15.

Neck Harness: 20kg, 4 x 12.

Hammer Curl: 18kg, 5 x 10.

Hanging toes-to-bar: 3 x 8.

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Tuesday: Push.

Bench Press: 60kg x 8, 80kg x 8, 100kg x 10, 110kg x 5.

DB Floor Press: 30kg x 10, 35kg x 10, 38kg x 10.

Incline Bench Press: 75kg, 3 x 10.

Seated DB Shoulder Press: 25kg x 10, 30kg x 8, 35kg x 4.

Plate-loaded shoulder press: 80kg, 3 x 8.

Dips: BW 20kg, 3 x 8.

Rope Pushdown: 4 x 10.

Rope abs: 3 x 10.

Left wrist is giving me serious gyp,might take a few days off next week to let it and everything else rest up.

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Wednesday: Lower Body.

Squat: 60kg x 10, 100kg x 10, 140kg x 6, 100kg x 20.

Power Clean: 60kg x 1, 70kg x 1, 80kg x 1, 85kg x 1, 70kg x 5 x 1.

GHR: 3 x 5.

Reverse-hyper: 20kg, 3 x 10.

Lying russian twist: w/20kg plate, 3 x 8.

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Friday: Pull.

Pull-ups: 4 x 10.

BB Row: 60kg x 10, 70kg x 10, 80kg x 10, 90kg x 10.

CSR’s: 22kg DB’, 3 x 15.

Farmer’s shrug: 50kg, 3 x 15.

Neck Harness: 10kg, 4 x 20.

Log Curl: 4 x 10-15.

15

Saturday: Push.

Bench Press: 60kg x 10, 80kg x 8, 100kg x 6, 110kg x 4, 120kg x 2.

DB Chest Press: drop set of 30kg x 10 > 25kg x 10 > 20kg x 10.

BTN push press: 40kg x 3, 50kg x 2, 60kg x 1, 70kg x 1, 80kg x 1.

Dips: 2 x 10.

Band Pushdown: Medium bands, 2 x 10.

16

Monday: Conditioning.

3 x 5 x 100m erg sprints *

2 x 5 rounds of (10 x renegade rows w/ 15kg DB’s 10 x 24kg kettlebell swings).

A few mins crosstrainer to finish.

Took last week off training completely, and am going to be doing a lot more conditioning (along with running the Greyskull LP for strength) as I am now offically a tubby fucker.

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Tuesday: TBT.

Bench Press: 60kg x 10, 80kg x 10, 102.5kg 2 x 5, 102.5kg x 7.

Squat: 60kg x 10, 100kg x 8, 130kg x 2 x 5.

Pull-ups: 4 x 8.

Neck Harness: 10kg, 3 x 25.

Farmers Shrugs: 50kg, 3 x 15.

EZ-Bar Curl: Bar 20kg, 2 x 15.

Dips: 1 x 12, 1 x 15.

Squats were a fucking disaster, dunno what happened. I was supposed to get three sets of five but it just wasn’t happening today.

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Thursday: TBT.

Standing Press: 40kg x 10, 52.5kg x 2 x 5, 52.5kg x 10.

Weighted Pull-ups: 5kg, 2 x 8.

Power Clean: 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3.

Deadlift: 100kg x 5, 140kg x 5, 160kg x 8.

EZ-Bar Curl: Bar 22.5kg, 2 x 12.

Rope Pushdown: 2 x 12.

Squats felt absolutely pony the day before yesterday, but DL’s felt great today, 160 was easy.
Christ knows why.

19

Friday: Conditioning.

5 rounds of:

10 x Renegade Rows w/ 20kg DB’s.
10 x Kettlebell Swings @ 24kg.
5 x Pull-ups.

5:32.

60 Sledgehammer strikes (changing hands every ten) on tyre.

Sled Drags @ 60kg : 20m forwards and 20m backwards.

5 rounds of:

10 x Renegade Rows w/ 20kg DB’s.
10 x Kettlebell Swings @ 24kg.
5 x Pull-ups.

6:15.

60 Sledgehammer strikes (changing hands every ten) on tyre.

Sled Drags @ 60kg : 20m forwards and 20m backwards.

20

Saturday: TBT.

Bench Press: 60kg x 10, 85kg x 8, 103.75 x 2 x 5, 103.75 x 7.

Squat: 60kg x 10, 100kg x 8, 130kg x 2 x 5, 1 x 7.

Pull-ups: 4 x 8.

Neck Harness: 11.25kg x 3 x 25.

DB Shrug: 62kg x 2 x 15.

EZ-Bar Curl: bar 22.5kg x 2 x 15.

Dips: 1 x 15.