JayRoc's Log

Training Training Logs
201

Tuesday.

SSB Squat: 60kg x 5, 80kg x 5, 100kg x 10.

Press: 40kg x 5, 50kg x 5, 60kg x 8.

8 rounds of:
3 x jumps over an 18" box,
60m row sprint on the erg.

That was my first time using a safety squat bar.
I’ve been after one for ages, my mate got one last week and let me take a crack at it.
So, so different to a BB back squat.
Almost like top-down deadlifting but with a bar somewhere between the front-squat and back-squat position.

I got what can only be described as a TVA pump, which was bizarre in a good way. Very very cool.
I’m not sure what the bar weighs so I’m erring on the side of caution and assuming it’s 20kg.

202

Thursday.

A. Deadlift: 70kg x 2 x 5, 110kg x 5, 140kg x 3, 160kg x 3, 170kg x 3, 180kg x 4.

B1. Chins: 10 x 5.
B2. 20" step-ups with 2 x 24kg KB’s: 3 x 10.
B3. Medium-banded Good Mornings: 4 x 25.

203

Friday.

Power Snatch: 30kg x 2, 35kg x 2, 42.5kg x 2, 47.5kg x 2, 52kg x 1, 50kg x 3 x 1.

O/H Squat: 30kg x 1, 40kg x 1, 50kg x 1, 60kg x 1, 70kg x 1.

Handstand Push-up: 1 x 4, 2 x 3, 2 x 2.

5 x 100m sprints.

204

Saturday.

Box Jump up to 30".

For time:
15 x 90kg Bench Press
15 x 20kg Chins
12 x 90kg Bench Press
12 x 20kg Chins#
9 x 90kg Bench Press
9 x 20kg Chins

18:25

205

Monday: Deloading (as sick).

Squat: 60kg x 7, 80kg x 7, 90kg x 7.

Press: 20kg x 7, 30kg x 7, 40kg x 7.

2 rounds of
Walking Lunge w/20kg BB x 10 steps (5R, 5L)
3 x Broad Jump
20m shuttle run (10m x 2)

206

Tuesday: Deload.

Deadlift: 60kg x 7, 100kg x 7, 115kg x 7.

7 x 1 One Arm DB Power Snatch 1 One DB Thruster (Right) w/ 14kg DB
7 x 1 One Arm DB Power Snatch 1 One DB Thruster (Left)
5 Burpees.

207

Thursday: Deload.

Bench Press: 60kg x 2 x 5, 80kg x 2 x 3.

3 rounds of

60kg Front Squat x 3
20m shuttle run (2 x 10m)
6 x Dips.

208

Friday: Deload.

3 x 3 24" Box jump with 10kg DB’s in each hand.

3 rounds of

10 True Push Ups
8 Chin-Ups
10 Strong-Banded Good Mornings

209

Saturday: Deloading.

3 rounds of:

3 x 60kg Power Clean
6 x 60kg Front Squat
9 x Pushups

210

Monday.

A. Press: 40kg x 5, 50kg x 5, 60kg x 5.

B. Chins: 1 x 12, 1 x 12, 1 x 9.

C1. Squat: 60kg x 2 x 3, 100kg x 3, 110kg x 3, 120kg x 3, 130kg x 3.
C2. 10m 4-cone agility drill (tri-directional sprints and shuffles, forward, back and sideways) x 2 x 5.

211

Tuesday.

Power Snatch: 30kg x 2, 35kg x 2, 40kg x 2, 45kg x 2, 50kg x 2, 55kg x 2, 50kg x 4 x 2.

Chins: 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 6.

50m erg sprint x 5. All around 8 seconds.

212

Thursday.

A. Squat: 127.5kg x 15 x 1.
B. Bench Press: 107.5kg x 15 x 1.
C. Power Clean: 70kg x 15 x 1.

Done in 28:30, total lifted 4,575kg or 10,065lbs.

213

Friday.

Weighted Chins (neutral grip): BW x 5, 10kg x 3, 20kg x 3, 30kg x 3.

Then

A. Dips: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B. Hanging Knee Raises: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
C. 20m Farmer’s Walks w/ 47.5kg DB’s.

214

Saturday.

Power Snatch: 30kg x 3, 40kg x 3, 50kg x 2, 55kg x 1.

Then
10 rounds of:

40kg Power Snatch x 3
Burpee x 3

in 8 mins.

215

Monday.

(Box squat into box jump: 2 x 3 @ 24" from a parallel BW box squat)

Squat: 60kg x 5, 100kg x 5, 120kg x 3, 130kg x 3, 140kg x 6, 150kg x 5.

Floor Press: 60kg x 8, 80kg x 8, 100kg x 5, 110kg x 3, 120kg x 2.

Then

Sprints:
3 x 30m
6 x 20m.

Great session. Best I’ve squatted in a long time.

216

Tuesday.

A. Power Clean: 40kg x 2 x 3, 60kg x 3, 70kg x 1, 75kg x 1, 80kg x 1, 70kg x 3 x 3.

B. Green Band Good Mornings: 2 x 25.

Then

C1. DB Power Clean and Push Press: 1 x 8, 1 x 6, 1 x 6, 1 x 7, 1 x 6.
C2. Weighted Pull-up w/10kg: 5 x 5.
C3. Burpees: 5 x 10.

(30 secs between exercises, 1 min between rounds, 16 mins total)

217

Thursday.

Bench Press: 60kg x 2 x 5, 80kg x 5, 100kg x 3, 105kg x 1, 110kg x 1, 115kg x 1, 120kg x 1.

Dips: 3 x 15.

Front Squat: 95kg x 2, 90kg x 2.
Power Clean: 72.5kg x 8 x 1.
Front Squat: 90kg x 2, 90kg x 2.
Power Clean: 72.5kg x 8 x 1.

218

Saturday.

A. Power Clean: 75kg, 10 x 1.

B1. Push Press: 80kg x 3 x 3.
B2. Ball Slams: 10kg, 3 x 5.

C1. 80m Shuttle Run x 4.
C2. 24kg Kettlebell Snatch 4 x 10 (5R+5L).
C3. Pull-ups 4 x 5.

219

Tuesday.

A. Power Clean: 77.5kg, 10 x 1.

B1. 20" Step-ups w/20kg BB overhead: 3 x 10/10.
B2. Wheel rollouts: 3 x 10.
B3. Chins: 3 x 8.

C. KB Snatch: 24kg, 3 x 10/10.

220

Wednesday.

A. Press: 40kg x 5, 55kg x 5, 65kg x 5.

B1. KB Snatch: 32kg 3 x 10 (5R 5R).
B2. HSPU’s: 3 x 5.

KB Snatches were okay on the right but rubbish on the left, they were just too heavy to keep half-decent technique. One or two of the HSPU’s might have been slightly cheated by skimming my toe off the wall.