JayRoc's Log

Training Training Logs
341

Saturday.

TGU’s @16kg 2 x L and R.

Double KB complex w/16kg bells: 3 rounds.

BB yoke carry: 70 2 x banded 16kg KB’s, 3 x 12m.

Waiter’s Walk: 2 x 16kg KB’s, 2 x 12m. 28kg x 12m L, 12m R.

Sled Drags @ 100kg: Forward 20m x 3, Backward 20m x 3.

Farmer’s Walk: 32kg KB each hand, 2 x 100m.

5kg med Ball chest-pass throw and 3 x broad jump: 3 rounds.

Banded Pallof Press: 3 x 10/10.

BB Curl: 20kg x 8, 30kg x 8, 40kg x 8, 45kg x 8, 50kg x 8.

DB Curl: 15kg x 8, 17.5kg x 8, 20kg x 8.

Tate Press: 15kg, 5 x 10.

Dips: 20kg, 3 x 5.

(Calf Raise 3 x 15/ 3 x15)

342

Monday.

Pull-up: 5kg, 3 x 5.

Zercher Squat: 60kg x 3, 80kg x 3, 100kg x 3.

Chest-Supported DB Row: 26kg, 3 x 8.

Goblet Squat: 50kg DB, 3 x 10.

(Calf Raise: 3 x 20/ 3 x 20)

343

Tuesday.

Floor Press: 60kg x 8, 80kg x 5, 95kg x 3, 107.5kg x 5.

Speed Pulls: (60kg x 2 x 3, 100kg x 3) 140kg, 10 x 1 OTM.

Incline DB Press: 30kg, 3 x 10.

Power Shrug: 60kg x 5, 100kg x 5, 120kg x 5.

(Calf Raise 3 x 20/ 3 x 20)

344

Thursday.

(Depth jumps to box, 3 x 5)

Chin-ups: 3 x 8.

Banded Squat:* (weight incl tension)
(20) 50/90kg x 3, (40) 70/110kg x 3, (60) 90/130kg x 3, (80) 110/150kg x 2, (90) 120/160kg x 1, (100) 130/170kg x 1.

Hanging Leg Raise: 3 x 10.

(Calf Raise 3 x 20/ 3 x 20)

*Medium band, double looped at bottom, tested tension was 30kg at bottom, 70kg at top)

345

Friday.

BTN complex (1xPress/1xPushPress/1xPushJerk): 20kg, 40kg, 50kg, 55kg, 60kg.

BB Bulgarians: 20kg x 8, 30kg x 8, 40kg x 8.

Lateral Raise: 16kg, 4 x 10.

BB Row: 60kg, 3 x 10.

(Calf Raise 3 x 20/ 3 x 20).

Bulgarians were a fucking disaster.

346

Saturday.

A. Depth Jumps: 3 x 5.

B. BB waiter’s walk: 40kg, 3 x 20m.

C1. Forward sled drag with zercher sandbag carry: 50kg 35kg x 40m, 75kg 50kg x 40m.
C2. Farmer’s walk: 32kg kb’s, 2 x 100m.
C3. Tyre flips: 2 x 3.
C4. Sledgehammer strikes on tyre: 2 x 15/15.

D. BB curl: 20kg x 8, 30kg x 8, 50kg x 3 x 8.

E. DB curl: 20kg, 3 x 8.

F. Tate Press: 17.5kg, 5 x 8.

G. Dips: 10kg x 5, 20kg x 5, 30kg x 5.

H. Reverse-Hypers: 3 x 8.

(Calf raise: 3 x 20 / 3 x 20)

347

Tuesday.

Pull-ups: 10kg, 3 x 5.

Zercher Squat: 60kg x 3, 80kg x 3, 97.5kg x 2, 110kg x 2.

Goblet Squat: 50kg DB, 2 x 12.

Chest-supported DB row: 26kg DB’s, 3 x 8.

EZ-Bar Curl: 25kg, 5 x 10.

Lateral Raise: 17.5kg, 4 x 8.

Pallof Press: 2 x 10/10.

(Calf Raise 3 x 25/ 3 x 25)

348

Wednesday.

Depth jump to broad jump: 2 x 5.

Floor Press: 60kg x 8, 80kg x 5, 95kg x 4, 105kg x 3, 112.5kg x 4.

Sumo DL: 60kg x 3 x 3, 100kg x 3, 140kg x 2, 160kg x 1, 175kg x 1, 185kg x 1 (PR).

Incline DB Press: 32.5kg x 3 x 10.

BB Row: 65kg, 3 x 10.

Power Shrug: 60kg x 5, 100kg x 5, 130kg x 5.

Waiter’s Walk: 2 x 20kg DB’s, 25m x 2.

Floor Press last rep was iffy- lockout was very uneven. Shouldn’t have gone to failure really.
Sumo was a real challenge, grip-wise. I think I may have had too narrow a grip because it felt like most of my fingers were on the smoothpart of the bar.

349

Friday.

Chin-ups: 3 x 10.

Banded Squat *: (20kg) 40/70kg x 5, (50kg) 70/100kg x 5, (70kg) 90/120kg x 3, (90kg) 110/140kg x 1, (100kg) 120/150kg x 3.

BTN overhead complex (BTN press, push press, push jerk x 1): 20kg, 40kg, 52.5kg, 62.5kg.

Bulgarians: 20kg x 8, 30kg x 8, 40kg x 8.

Tate Press: 20kg DB’s, 3 x 8.

Dips: 20kg x 5, 30kg x 5, 40kg x 5.

Hanging Leg Raise: 3 x 10.

(Calf Raise 3 x 25/ 3 x 15)

*Band tension 20kg total at the bottom position, 50kg total at the top.

350

Tuesday.

Zercher Squat: 60kg x 3, 80kg x 3, 100kg x 1, 120kg x 1.

Pull-ups: 15kg, 3 x 3.

DB Squat: 2 x 20kg DB’s x 10, 2 x 26kg DB’s x 10.

CSR: 26kg DB’s, 3 x 10.

7 x 25m Sprints.

(Loaded cycle: 10km with 18kg pack)

351

Wednesday.

( Broad jumps 3 x 3
Face Pulls 3 x 12)

Floor Press: 60kg x 8, 80kg x 8, 100kg x 5, 110kg x 1, 117.5kg x 1.

Deadlift: 60kg x 2 x 3, 100kg x 2 x 3, 140kg x 3, 170kg x 1, 187.5kg x 1, 200kg x 1.

Incline DB Press: 35kg, 3 x 10.

BB Row: 70kg, 3 x 10.

Power Shrug: 140kg, 3 x 5.

(Calf Raise: 3 x 30)

Erg: 7 x 100m rows (avg. 40 second rest time).

I’ve only ever DL’d 200 twice before, and the last time was a couple of years.
Other than having a hard time gripping cos of a shitty bar, wasn’t too bad

352

Friday.

Banded Squats*: 50kg(80/110) x 3, 70kg(100/140) x 3, 80kg(110/150) x 3, 95kg(125/165) x 1, 105kg(135/175) x 1.

Bulgarians: 20kg x 8, 30kg x 8, 40kg x 8.

BTN complex: 20kg, 40kg, 55kg, 65kg.

Chin-ups: 4 x 8.

DB Push Press: 22kg DB’s, 3 x 10.

(Calf Raise: 3 x 30)

  • band tension 30kg at the bottom and 70kg at the top
353

Saturday.

Depth jump- broad jump: 3 x3.

Farmer’s walks: 32kg KB’s, 3 x 100m.

BB Curl: 40kg, 5 x 10.

DB Curl: 17.5kg, 3 x 10.

Tate Press: 20kg, 5 x 8.

Dips: 20kg x 5, 40kg x 5, 50kg x 3.

Lateral Raise: 17.5kg, 5 x 10.

Hanging Leg Raise: 3 x 10.

Pallof Press: 3 x 10/10.

Reverse-Hypers: 3 x 10.

354

Monday.

Zercher Squat: 60kg x 5, 90kg x 3, 110kg x1, 130kg x 1.

Pull-up: 20kg, 3 x 3.

Goblet Squat: 50kg DB 20kg on belt, 3 x 10.

Chest-Supported Row: 27.5kg, 3 x 8.

(Calf Raise 3 x 30)

Erg: 100m x 10, avg 40secs rest.

355

Tuesday.

Depth Jump: 3 x 5.

Floor Press: 60kg x 8, 80kg x 5, 100kg x 4, 112.5kg x 1, 120kg x 1.

Reverse-Band Deadlift: (Medium Band, no tension at top) 60kg x 5, 100kg x 5, 140kg x 3, 170kg x 1, 192.5kg x 1.

Incline DB Press: 40kg, 3 x 5.

DB Shrug: 40kg, 3 x 15.

Not a great session it has to be said. Pulled my quad doing sprints too

356

Thursday.

Banded Squat*: 60 (90/130kg) x 5, 75 (105/145kg) x 3, 85 (115/155kg) x 1, 95 (125/165kg) x 1, 100 (130/170kg) x 1.

Chin-ups: 3 x 8.

(Calf Raise 3 x 20)

KB Snatch @ 20kg: 5 rounds of 1 min on (10 x R, 10 x L), 30 secs off. 100 reps total.

*Band tension 30kg at bottom, 70kg at top.

Really not feeling it today. Looking forward to a light week next week.

357

Friday.

(Face Pulls 3 x 10)

BTN complex: 20kg, 40kg, 50kg, 60kg, (67.5kg missed the press).

BB Row: 70kg, 3 x 10.

Bulgarians: 20kg x 8, 30kg x 8.

KTB’s: 3 x 10.

Pallof Press: 3 x 10/10.

(Calf Raise 3 x 20)

358

Saturday.

(Broad Jump 3 x 3, MedBall chest throw 3 x 5)

Hand-over-hand rope pulls: Sled 50kg, 3 x 10m. Sled 75kg, 3 x 10m.

Sled Drags @ 75kg: Forward 2 x 20m, Backward 2 x 20m.

Farmer’s Walks: 25kg plates, 2 x 100m.

BB Curl: 30kg, 3 x 8.

Dips: 3 x 8.

Lateral Raise: 12.5kg DB’s, 3 x 8.

Definitely taking a couple of days off now. Zero energy again today.
That’s fine, I’ve had a great run of late. Feeling a little knackered in the hips

359

Tuesday.

Hip Belt Squat: 40kg x 10, 60kg x 2 x 10.

Pull-ups: 20kg, 3 x 3.

Chest-supported DB Row: 22kg, 3 x 10.

DB squat: 2 x 22kg DB’s, 3 x 10.

Erg: 15sec on/ 45 secs off x 5 rounds.

360

Wednesday.

Bench Press: 60kg x 8, 80kg x 8, 90kg x 5, 110kg x 2, 100kg x 5.

Deadlift: 60kg x 2 x 3, 100kg x 2 x 3, 140kg x 3, 170kg x 3.

Neutral-grip DB floor press: 35kg, 2 x 8.

DB Row: 35kg, 2 x 10 ES.

DB Shrug: 35kg, 3 x 10.

Meh