JayRoc's Log

Training Training Logs
541

Wednesday.

A1. Bench Press: 60kg x 8, 70kg x 6, 80kg x 5, 92.5kg x 5 x 3, 60kg x 2 x 20.
A2. Pull-ups: 10 x 5.

B1. CGBP: 77.5kg x 2 x 5.
B2. DB CSR’s: 22.5kg DB’s x 3 x 10.

C1. Incline DB Press: 26kg x 12, 30kg x 10, 35kg x 5, 40kg x 4.
C2. DB Shrug: 35kg x 3 x 25.

D1. Skull Crushers: EZ-Bar 20kg x 12, 25kg x 10, 30kg x 8.
D2. EZ-Bar Curl: 20kg x 15, 25kg x 12, 30kg x 10, 35kg x 8, 40kg x 6.

E. Seated Arnold Press: 16kg DB’s x 3 x 8.

F. Flye: 16kg DB’s x 3 x 10.

542

Friday.

A. Deadlift: 60,80,100,120,145kg x 3.

B. Weighted bridge: 100kg x 3 x 10.

C. Pallof hold: 2 x 20 secs e/ side.

543

Saturday.

A1. Bench Press: 60kg x 8, 70kg x 6, 80kg x 5, 92.5kg x 3, 97.5kg x 4 x 3, 60kg x 2 x 20.
A2. DB row: 27.5kg x 5 x 10.

B1. Neutral-grip DB Bench Press: 27.5kg x 3 x 8.
B2. Supine row: 3 x 10.

C1. Incline Bench Press: 80kg x 3 x 3.
C2. KB Shrug: 32kg x 3 x 25.

D1. DB French Press: 12.5kg x 3 x 15.
D2. DB Curl: 17.5kg x 5 x 10.

E. Press: 20kg x 8, 32.5kg x 8, 45kg x 8.

544

Saturday PM.

5k run in 2mins

545

Tuesday.

A. Front Squat: 40kg x 3, 60kg x 3, 80kg x 2 x 3.

B. Bulgarian split squat: Bw x 7, 10kg DB’s x 7, 18kg x 7.

C. Toes to bar: 3 x 5.

Then

7km run in 39mins.

546

Wednesday.

A1. Bench Press: 60kg x 8, 70kg x 6, 80kg x 5, 92.5kg x 3, 97.5kg x 4 x 3, 70kg x 2 x 15.
A2. Pull-ups: 10 x 5.

B1. CGBP: 82.5kg x 2 x 5.
B2. Face Pulls: 3 x 15.

C1. Incline DB Press: 26kg x 10, 30kg x 7, 35kg x 5, 40kg x 3.
C2. DB Shrug: 35kg x 3 x 15.

D1. EZ-Bar French Press: 20kg x 12, 30kg x 8, 35kg x 5.
D2. EZ-Bar Curl: 35kg x 5 x 10.

E. Seated Arnold Press: 18kg x 3 x 8.

F. Flyes: 18kg x 3 x 10.

547

Friday.

A. DB RDL: 15kg 'bells x 3 x 10.

B. 4.3km run

548

Saturday.

A1. Bench Press: 60kg x 8, 70kg x 6, 80kg x 5, 92.5kg x 3, 102.5kg x 3 x 1, 92.5kg x 2 x 10.
A2. KB Row: 32kg x 5 x 8.

B1. Neutral grip DB Bench Press: 27.5kg x 3 x 8.
B2. Pull-apart: 3 x 10.

C1. Incline Bench Press: 82.5kg x 3 x 3.
C2. KB Shrug: 32kg x 3 x 25.

D1. DB French Press: 15kg x 3 x 10.
D2. DB Curl: 17.5kg x 5 x 10.

E. Press: 20, 30, 40, 50kg x 6.

549

Monday.

7km run.

550

Tuesday.

A. Squat: 40, 60, 80kg x 3, 90kg x 5, 107.5kg x 3, 120kg x 1.

B. FFE reverse lunge: 10kg DB’s x 7, 15kg DB’s x 7.

C. Toes to bar: 2 x 8.

Heaviest back squat I’ve done since my back injury

551

Wednesday.

A1. Bench Press: 60kg x 8, 70kg x 6, 80kg x 5, 92.5kg x 3, 97.5kg x 2, 102.5kg x 1.
A2. Pull-ups: 6 x 5.

B1. CGBP: 82.5kg x 2 x 5.
B2. Face Pulls: 3 x 10.

C. Incline DB Press: 30kg x 10, 35kg x 7, 40kg x 5.

D1. French Press: EZ-Bar 25kg x 3 x 10.
D2. EZ-Bar Curl: 25kg x 3 x 15.

E. Seated Arnold Press: 15kg DB’s x 3 x 10.

F. Flyes: 18kg DB’s x 3 x 10.

552

Monday.

A. Speed Pulls: (60kg x 3, 80kg x 2, 110kg x 1) 130kg x 10 x 1 OTM.

B. Walking Lunge: 20kg DB’s x 2 x 8.

C. Lying ball curl: 2 x 20.

553

Tuesday.

7km run

554

Wednesday.

A. Speed Bench: 70kg x 8 x 3 OTM.

B. Chest supported DB row: 26kg x 5 x 8.

C. Incline DB Press: 26kg x 3 x 8.

555

Friday.

A. Squat: 50kg x 5, 80kg x 3, 110kg x 2, 122.5kg x 1, 130kg x 1.

B. BB Hipthrust: 100kg x 2 x 10.

C. FFE reverse lunge: 18kg x 2 x 7.

D. Standing abs: 2 x 20.

556

Saturday.

A1. Bench Press: 60kg x 8, 90kg x 5, 110kg x 2, 115kg x 1, 120kg x 1.
A2. DB row: 27.5kg x 3 x 10, 45kg x 3 x 5.

B. CGBP: 90kg x 2 x 5.

C1. DB Floor Press: 27.5kg x 10, 45kg x 4.
C2. BB Shrug: 90kg x 3 x 20.

D1. DB Bench Press: 50kg x 2, 27.5kg x 20.
D2. Supine Row: 2 x 10.

E1. BB Curl: 20kg x 4 x 20.
E2. Tate Press: 15kg x 15, 17.5kg x 10, 20kg x 8.

557

Monday.

A. Deadlift: 60, 80, 100, 120kg x 3, 140kg x 8.

B. Walking BB Lunge: 20kg x 8, 35kg x 8, 50kg x 8.

C. Half-kneeling Pallof Press: 3 x 10.

D. Reverse-crunch: 2 x 10.

558

Tuesday.

7km run.

559

Wednesday.

A1. Bench Press: 60kg x 8, 80kg x 8, 95kg x 8.
A2. DB Row: 40kg x 3 x 8.

B1. Incline DB Press: 30, 35, 40kg x 5.
B2. Reverse-grip Pulldown: 3 x 15.

C1. Reverse-flye: 18kg x 3 x 10.
C2. Dips: 10kg, 3 x 8.
C3. Flye: 18kg x 3 x 10.

D1. Hammer Curl: 22kg x 4 x 8.
D2. Standing Lateral Raise: 10kg x 3 x 10.

560

Friday.

A. HBBS: 50kg x 5, 80kg x 5, 100kg x 5, 110kg x 3, 120kg x 3.

B. Split Squat: 18kg DB’s x 2 x 6.

C. Hanging leg raise: 3 x 8.