JayRoc's Log

Training Training Logs
581

Friday.

A. Deadlift: 60, 100, 140, 160kg x 3.

B. RDL: 120kg x 3 x 4.

C. BB Russian twist: 20kg x 3 x 5

582

Friday.

A. Bench Press: 60kg x 5, 80kg x 5, 100kg x 3, 100kg x 3, 90kg x 8.

B. Pulldown: 4 x 8.

C1. BB Curl: 40kg x 2 x 8.
C2. DB shrug: 40kg x 2 x 12.

583

Saturday.

A. Hipthruster: 70kg x 8, 100kg x 8.

B. Deadlift: 70kg x 3, 110kg x 3, 150kg x 1, 170kg x 1, 180kg x 2.

C1. Reverse hyper: 25kg x 3 x 10.
C2. Ring folds: 3 x 6.

584

Monday.

A. KB Swing: 28kg x 5 x 10.

B. Face Pulls: 5 x 10.

585

Tuesday.

A. Face pulls: 5 x 10.

B. Bench Press: 60kg x 5, 80kg x 5, 100kg x 3, 110kg x 1, 120kg x 1, 100kg x 5.

C. Chest supported DB row: 22kg x 5 x 10.

D. Pull-ups: 2 x 5.

E. Rolling DB extension: 16kg x 2 x 10.

586

Friday.

A. Pull-aparts: 5 x 10.

B. Depth Jump to box: 2 x 5.

C. Bulgarians: 15kg db’s x 3 x 6.

D. KB Swing: 32kg x 5 x 10.

E1. Reverse hyper: 25kg x 3 x 10.
E2. Leg Raise: 3 x 8.

587

Saturday.

A. DB Bench Press: 27.5kg x 3 x 10, 45kg x 4.

B1. Lateral Raise: 15kg x 3 x 10.
B2. Hammer Curl: 15, 17.5, 20kg x 8.
B3. KB Shrug: 32kg x 3 x 15.

C1. Flye: 20kg x 3 x 8.
C2. Banded pushdown: 3 x 15.
C3. Banded Curls: 3 x 10

588

Wednesday.

A. Pull-aparts: 5 x 10.

B. Bulgarians: 20kg x 5, 5, 8.

C. RDLs: 140kg x 3 x 5.

D. Reverse-hypers: 27.5kg x 3 x 10.

E. Standing band abz: 3 x 12.

589

Saturday.

A. Face Pulls: 5 x 10.

B. Bench Press: 60kg x 5, 80kg x 5, 95kg x 8.

C. Arms and upper back.

590

Tuesday.

A. RDL: 60kg x 5, 100kg x 5, 140kg x 2 x 5.

B. Bulgarians: 19kg DB’s x 2 x 7.

C. BB russian twist: 20kg x 2 x 5.

591

Friday.

A. Bench Press: 50, 70, 87.5, 95kg x 8.

B. Chest supported DB row: 22kg x 4 x 10.

C1. Lateral raise: 12.5kg x 2 x 10
C2. DB Curl: 22kg x 2 x 10
C3. Rope pushdown: 2 x 12

592

Monday.

A. Pull-apart: 5 x 10.

B. Deadlift: 60kg x 5, 100kg x 5, 140kg x 4, 170kg x 3.

C. Box jump: 3 x 5.

D. Walking lunge: 22kg DB’s x 2 x 6.

E. Leg raise: 2 x 8.

F. 5 mins s/s on bike @ 160bpm

593

Tuesday.

A. Pull apart: 5 x 10.

B. Bench Press: 60kg x 5, 80kg x 5, 95kg x 4, 105kg x 3, 90kg x 8.

C. Pull ups: bw x 2 x 5, 5kg x 4, 10kg x 2 x 3.

D1. CSR: 26kg x 2 x 10
D2. Front raise: 10kg x 2 x 10
D3. Ez bar curl: 10kg x 2 x 10
D4. JM Press: 60kg x 2 x 12.

E. Stationary bike: 5 mins @ around 175bpm

594

Friday.

A. RDL: 60, 100, 120, 140kg x 5.

B. Bulgarians: 18kg db’s x 5, 22kg x5, 18kgx 5

C. Half kneel cable chops low hi: 2 x 10

595

Saturday.

(Pull apart x 5 x 10)

A1. DB Bench Press: 27.5kg x 2 x 10, 45kg x 3
A2. Supine row: 3 x 10

B1. DB french press: 15kg x 3 x 8
B2. DB Row: 27.5kg x 10, 12, 15

C1. DB front/lateral raise: 10kg x 3 x 8.
C2. BB curl: 40kg x 4 x 10

D1. Flye: 17.5kg x 3 x 8
D2. BB shrug: 140kg x 2 x 8

E. Plate holds: 15kg x 2 x 30 seconds

596

Monday.

(Pull-aparts 5 x 10)

A. Deadlift: up to 180kg x 1.

B. Walking lunge: 22kg DB’s x 3 x 5.

C. Leg raise: 3 x 8.

597

Tuesday.

(Pullaparts x 5 x 10)

A. Bench Press: 60kg x 5, 80kg x 3, 90kg x 3, 100kg x 1, 110kg x 1, 115kg x 1, 120kg x 1, 100kg x 5.

B. Neutral grip chins: bw x 3 x 5, 10kg x 3, 14kg x 1, 20kg x 1, 28kg x 1.

C. Chest supported DB row: 24kg x 3 x 10.

D1. Dips: 3 x 8.
D2. DB curl: 3 x 12.

598

Wednesday.

5 x 10 swings @28kg, waiter’s carries, etc

599

Friday.

(Pull-aparts: 5 x 10)

A. DB Bench Press: 27.5kg x 3 x 10, 45kg x 3.

B1. Front/lateral raise: 15kg x 3 x 10.
B2. DB Curl: 15kg x 3 x 10.
B3. Flye: 20kg x 3 x 8.

600

Saturday/Sunday: light weightlifting.