JayRoc's Log

Training Training Logs
761

Wednesday.

Box Jump: up to 30" x 3.

Hang Power Snatch/Overhead Squat:up to 50kg x 3.

Bench Press: 7 x 5 @ 85kg.

Pull ups: 35.

Curls

762

Thursday

SSB Bulgarians: 25, 35, 45, 55kg x 6.

Bench Press: 8 x 4 @ 92.5kg.

Pull-ups x 32.

KB Renegade row: 12s, 16s, 20s, 24kgs x 6/6.

763

Friday.

KB Swings: up to 2 x 8 of double swings @24kg

Bench Press: 7 x 3 @ 97.5kg

Pull ups: 21 total.

764

Monday.

Bench Press: 6 x 6 @ 82.5kg

Pull ups x 36

765

Wednesday.

Bulgarians (DBs): 3 x 7.

Bench Press: 7 x 5 @ 87.5kg

Pull ups x 35

Curls

766

Friday.

Bench Press: 8 x 4 @ 95kg.

Pull ups x 28

Renegade row: 3 x 5/5.

767

Saturday.

Squat: 20, 40, 60, 80kg x 5.

Bench Press: 7 x 3 @ 100kg.

Pull ups x 30.

Deadlift: 140 x 6 x 1 on the half-minute

768

Tuesday.

A1. Squat: 20, 30, 40kg x 8.
A2. Bench Press: 20, 40, 60kg x 10.
A3. Neutral grip chins: 3 x 7.
A4. KB Swings: 24kg x 12.
A5. Plate Halo’s: 15, 20, 25kg x 6/6.
A6. 24" Box Jump: 3 x 8.

First session back after a layoft due to sickness, very very light

769

Thursday.

OTM:

A1. Front Squat: 20, 30, 40, 50kg x 8.
A2. Press: 20, 30, 35, 40kg x 10.
A3. RDL: 20, 40, 60, 70kg x 8.
A4. Pull up: 4 x 5.
A5. Lying russian twist: 15kg plate x 6/6, 20 x 3 x 6.
A6. Vertical Jump: 4 x 8.

770

Saturday.

A1. Squat: 20, 40, 60, 80kg x 8.
A2. Bench Press: 20, 40, 60kg x 8.
A3. KB Swing: 24kg x 3 x 12.
A4. N grip chins: 3 x 7.
A5. BB Russian Twist: 10kg x 8/8, 15kg x 2 x 8/8.
A6. Box Jump: 24" x 3 x 8.

771

Monday.

A1. Front Squat: 20, 40, 50, 60kg x 8.
A2. Press: 20, 30, 40, 42.5kg x 10.
A3. RDL: 20, 40, 60, 80kg x 8.
A4. Pull ups: 4 x 5.
A5. Lying Russian Twist: 12, 16, 20, 24kg x 8/8.
A6. Vertical Jump: 4 x 8.

772

Thursday.

On the minute:

A1. SSB Squat: 25, 45, 65, 85kg x 8.
A2. Bench Press: 40, 60, 75, 85kg x 10.
A3. KB Swing: 24kg x 4 x 12.
A4. N grip chins: 4 x 7.
A5. BB russian twist: 10, 15kg x 6. 20kg x 2 x 6.
A6. Side hurdle hop: 4 x 5/5.

773

Sunday.

OTM:

A1. Back Squat: 20, 40, 60, 80kg x 8.
A2. Press: 20, 30, 40, 45kg x 10.
A3. RDL: 40, 60, 80, 90kg x 8.
A4. N grip chins: 4 x 7.
A5. Lying russian twist: 16, 20kg 24, 24kg x 8/8.
A6. Box Jump: 4 x 5.
A7. Rest.

774

Tuesday.

A1. Front Squat: 20, 40kg x 8. 60kg x 2 x 8.
A2. Bench Press: 40, 60kg x 10. 80kg x 2 x 10.
A3. KB Swing @ 24kg: 4 x 12.
A4. Pull ups: 4 x 5.
A5. BB Russian twist: 10, 15, 20, 22.5kg x 5/5.
A6. Vertical Jump: 4 x 5.

775

Friday.

A. SSB squat: 25kg x 10, 50kg x 8, 70kg x 6, 90kg x 5, 100kg x 3.

B. Press: 20kg x 10, 30kg x 8, 40kg x 5, 50kg x 3.

C. Box Jump x 8, 5, 3.

D. RDL: 60kg x 8, 80kg x 6, 100kg x 8.

E. Seated russian twist: 16, 20, 24kg x 8.

F. Curls.

G. Band pushdowns.

776

Sunday.

A. Squat: 20kg x 8, 40kg x 8, 60kg x 8.

B. Bench Press: 60kg x 10, 80kg x 5, 100kg x 3.

C. N grip chins: bw x 5, 10kg x 5, 20kg x 3.

D. KB swing @24kg: 2 x 15.

E. BB russian twist: 20kg x 2 x 5/5.

F. Vertical jump: 2 x 5.

Light Sunday session.

777

Tuesday.

A. Front Squat x 8, 7, 6.

B. Seated DB OHP x 15, 10, 8, 15.

C. Reverse flye x 3 x 15.

D. Pull-ups/chins x 2 sets.

E. Kneeling abs and kte’s x 2 sets.

778

Thursday.

A. SSB squat: 25kg x 10, 45kg x 8, 65kg x 5, 85kg x 3, 105kg x 2.

B. Bench Press: 60kg x 10, 80kg x 8, 90kg x 6, 100kg x 4.

C. Pull ups: bw x 5, 10kg x 3, 20kg x 2, bw x 5.

D. Broad jump 3 x 3.

E. Skinthecat on rings x 2 sets.

F. DB curls/band pushdowns.

779

Saturday.

A. Turkish get up: up to 24kg KB.

B. DB Bench: 3 x 10.

C. Supine row: 3 x 10.

D. SLRDL: 3 x 6/6.

E. Skinthecat on rings x 3 sets.

F. Curls and DB extensions.

780

Week off…