JayRoc's Log

Training Training Logs
441

Wednesday.

A1. Face Pulls: 3 x 12.
A2. Forward Medball slams: 3 x 6.

B1. Bench Press: 60kg x 5, 80kg x 5, 95kg x 3, 102.5kg x 5 x 2.
B2. Pulldown: 5 x 10.

C1. Incline DB Press: 40kg x 3 x 6.
C2. BB row: 80kg x 3 x 8.

D1. JM Press: 70kg x 3 x 6.
D2. BB Shrug: 160kg x 4 x 8.

E1. Pushdown: 3 x 8.
E2. Seated DB Curl: 16kg x 5 x 8.

F. DB Snatch Push Press ladder: 22.5kg DB x 1-5 each side in 4mins 10secs.

Volumetastic

442

Friday.

A. Speed Squat: 105kg, 10 x 2.

B. Front Squat: 70kg x 3 x 5.

C. Good Morning: 75kg x 3 x 5.

D. Lying Russian Twist: 20kg x 3 x 7.

443

Saturday.

A. CGBP: 60, 70, 80, 90kg x 5, 95kg x 3, 100kg x 3.

B. One-arm BB row: bar 25kg, 3 x 10.

C. Press: 50kg x 5 x 3.

D. Chins: 2 x 8.

E. DB Neutral-grip Floor Press: 27.5kg, 3 x 10.

F. BB cheat curl: 40kg x 6, 50kg x 3 x 6, 55kg x 2 x 6.

444

Monday.

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

B. Bulgarians: 20kg DB’s, 3 x 6.

C. Reverse Hypers: 30kg x 3 x 10.

D. Rollouts: 3 x 10.

445

Wednesday.

A. Speed Bench: 65kg + double looped minis, 8 x 3.

B. Pull-ups: 50 reps.

C1. JM Press: 70kg x 3 x 6.
C2. Pull-apart: 3 x 12.

D1. Inc. DB Press: 27.5kg x 3 x 12.
D2. Reverse-flye: 12.5kg, 3 x 12.

E1. Dips: 2 x 5 @ BW, 3 x 5 @20kg.
E2. DB Curl: 17.5kg x 4 x 10.

446

Saturday.

A. Hang Power Snatch: 20, 35, 45kg x 3.

B. Squat: 40, 70, 90kg x 5, 105kg x 8.

C. GHR: 3 x 7.

D. Good Morning: 70, 75, 80kg x 5.

E. Zombie Squat: 60kg x 5, 70kg x 5.

F. Pallof Press: 2 x 10.

447

Monday.

A. CGBP: 50, 70, 90, 100kg x 5.

B. BB Row: 70kg x 4 x 12.

C1. Press: 55kg x 3 x 5.
C2. Neutral grip chins: 3 x 8.

D1. Band Pushdown: 3 x 20.
D2. BB Shrug: 150kg x 3 x 6.

E1. Cheat Curl: 50kg x 5 x 6.
E2. Lateral Raise: 12.5kg x 3 x 8.

448

Wednesday.

A. Box Jump: 5 x 3.

B. Speed pulls from a 3" deficit: 125kg x 10 x 1.

C. Bulgarians: 15g DB’s x 7, 17.5kg x 7, 20kg x 7.

D. Reverse Hypers: 40kg x 3 x 8.

E. Rollouts: 3 x 10.

449

Friday.

A. Bench Press: 40, 60, 80kg x 5, 92.5kg x 8 (all paused).

B. Pull-ups: 24kg x 8 x 1.

C1. Ring Dips: 3 x 10.
C2. KB Row: 36kg x 3 x 10.

D1. Banded push up: light band x 12, medium band x 12, bw x 12.
D2. DB Shrug: 27.5kg x 3 x 20.

E. DB Curl: 20kg x 4 x 8.

450

Saturday.

A. Hang Power Snatch: 20, 30, 40, 47.5kg x 3.

B. Squat: 40kg x 5, 70kg x 5, 100kg x 3, 120kg x 3, 135kg x 3 x 2.

C. Front Squat: 70kg x 3 x 2, 80kg x 2 x 2, 90kg x 2.

D1. Banded leg curl: light band x 2 x 20.
D2. Lying Leg Curl iso-hold: 10kg, 12.5kg x 30 secs.

E1. GHR: 3 x 7.
E2. Lying Russian Twist: 24kg x 3 x 7.

451

Monday.

A1. CGBP: 60kg x 5, 80kg x 4, 100kg x 3, 110kg x 2.
A2. Pulldown: 4 x 10.

B1. Press: 57.5kg x 4 x 3.
B2. Face Pulls: 4 x 12.

C1. Incline DB Press: 40kg x 3 x 5.
C2. One-arm BB Row: 30kg x 3 x 6.

D1. English Curl: 50kg x 5 x 7.
D2. Pushdown: 3 x 8.
D3. Lateral Raise: 16kg x 3 x 8.

452

Wednesday.

A. Box Jump: 24" x 3 x 5.

B. Squat Jump: 40kg x 2 x 5.

C. Deadlift: 60kg x 5, 105kg x 5, 145kg x 8.

D. Bulgarians: 18kg DB’s, 2 x 5 @ 40X0 tempo.

E. Good Mornings: 60, 70, 80kg x 5.

F1. Rotating med ball slam: 2 x 6.
F2. BB Thruster: 40kg x 2 x 10.

G. RKC Plank: 2 x 15 secs.

453

Friday.

A1. Bench Press: 60kg x 5, 80kg x 4, 95kg x 3, 102.5kg x 3 x 2 (all paused).
A2. Face Pulls: 4 x 10.

B1. Incline DB Press: 35kg x 3 x 10.
B2. Pulldown: 4 x 7.

C1. Pushdown: 3 x 7.
C2. BB Row: 60, 70, 80kg x 10.

D1. DB Curl: 16kg x 4 x 10.
D2. BB Shrug; 120kg x 4 x 10.

454

Saturday.

A. Squat: 107.5kg x 8 x 2.

B. Good Morning: 70, 80, 90kg x 3.

C. Reverse Hypers: 30, 40, 50kg x 10.

D. Weighted Plank: 80kg x 30 seconds.

455

Monday.

A1. Floor Press: 60kg x 5, 80kg x 5, 100kg x 3, 110kg x 2.
A2. Pull-ups: Ladder 1-7 (28 total reps).

B1. Press: 60kg x 4 x 3.
B2. 1-arm BB Row: bar 30kg, 3 x 8.

C1. Lateral Raise: 10kg x 3 x 8.
C2. Dips: 10kg x 8, 20kg x 8, 10kg x 8.
C3. Cheat Curl: 50kg x 3 x 10.

D. Erg: 1000m row sub-4min.

456

Tuesday.

A. Agility ladder: Forward and Lateral work.

B. Hurdle hops: double and single leg progressions.

C. Box Jump: 3 x 5, easy enough heights, finishing on 30.5".

D. Deadlift: 60kg x 5, 100kg x 5, 140kg x 3, 165kg x 3 x 2.

E. BB Bulgarians: 20, 30, 40kg x 6.

F. Lying Russian Twist: 28kg x 3 x 7.

G. 600m Shuttle Run (6x100m) in 2.42

457

Thursday.

A1. Bench Press: speed reps @70kg, 8 x3 otm.
A2. Pulldown: 4 x 10.

B1. Neutral-grip DB Floor Press: 35kg, 3 x 10.
B2. BB Row: 80kg x 3 x 8.

C1. Pushdown: 3 x 15.
C2. DB Shrug: 40kg x 3 x 15.
C3. DB Curl: 20kg x 3 x 8.

458

Friday.

A. Agility Ladder: Forward and lateral drills, 10 of each.

B. Squat: 60, 80, 100kg x 5, 112.5kg x 8.

C E.S.M.O.T.M:

  1. Power Snatch: 45kg x 5 x 1
  2. Front Squat: 70kg x 5 x 3
  3. KB Swing: 36kg x 5 x 10

D. KTE’s: 3 x 8.

459

Wednesday.

A. Agility Ladder: 10 lengths x forward drill, 10 x lengths lateral drill.

B. Speed Pulls: 130kg @ 3" deficit: 10 x 1otm.

C. Reverse-lunge, front foot elevated 4": 17.5kg DB’s, 3 x 7.

D. GHR: 3 x 7.

E. Lying russian twist: 28kg x 3 x 6.

F. Erg: 1000m in 3:42

460

Friday.

A1. Bench Press: 60, 75, 87.5kg x 5, 97.5kg x 8 (all paused).
A2. Face Pulls: 3 x 12.

B. Chin-ups x 50.

C1. Press: 60kg x 4 x 3.
C2. T-Bar Row: 40kg x 10, 60kg x 2 x 10.

D1. DB Shrug: 40kg x 2 x 20.
D2. DB Curl: 16kg x 2 x 12.
D3. Lateral Raise: 10kg x 2 x 10.

Had to cut things a little short, seem to done something to my forearm/wrist.
Pronation elbow extension = agony.