JayRoc's Log

Training Training Logs
81

Monday: TBT.

A. Bench Press: 60kg x 6, 80kg x 6, 100kg x 6, 107.5kg x 5, 107.5kg x 6.

B. Pull-up: 3 x 10.

C1. Front Squat: 60kg x 5, 60kg x 5, 70kg x 5.
C2. Kettlebell Swing: 28kg, 3 x 10.

D1. DB Shrug: 55kg, 3x 8.
D2. Hammer Curl: 22.5kg, 3 x 8.
D3. Seated Calf Raise: 40kg, 3 x 20.
D4. Lying Russian Twist: 20kg, 3 x 8.
D5. Rope Pushdown: 3 x 10.

Was pretty fucking sick over the weekend and training was a mistake. Definitely too early and felt awful afterwards as a result. Weak as pisswater.

82

Thursday: TBT.

Kettlebell Swing: 28kg, 3 x 10.

Kettlebell Snatch: 28kg, 2 x 5 each side.

Push Jerk: 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 2 x 3.

Cable Row: 3 x 10.

Good Mornings: 60kg x 5, 80kg x 5, 100kg x 5.

3 rounds of superset:

(A. DB Shrug 52.5kg x 12
B. EZ-Bar Curl 45kg x 8
C. Calf Extension x 20
D. Kneeling abs on rope x 10
E. Tate Press 17.5kg x 8 )

50 x Burpees for time: 4:00 exactly.

83

Saturday: TBT.

Bench Press: 70kg x 5, 90kg x 5, 100kg x 5, 107.5kg x 5, 115kg x 5.

Inverted Row: 3 x 10.

Squat: 70kg x 2 x 5, 110kg x 5, 140kg x 2.

3 rounds of superset:
(A. One-arm shrug 32kg x 10
B. One-arm curl 20kg x 10
C. Calf Raise 32kg x 12
D. Lying Russian Twist 20kg x 8)

Kettlebell Snatch: 24kg x 5 each side, 28kg x 5, 32kg x 5.

Absolute fucking disaster. Missed 160 on the squats which really I should be getting for reps.
Numerous reasons for this, the fact that I’m still not right after being sick last week chief among them, but it also totally threw off my prep timing. I was supposed to be hitting 157 the week before last, which I wasn’t able to do, and ditto 160 last week, making this week a back-off.

Well, it’s out of my hands now, the only thing I can fucking do now is eat and hope.

It’s just the unfairness of it, after knocking the gargle on the head since christmas and eating cleaner than I have in ages, this still happens, it’s a pain in the bollix. Anyway.

84

Monday: TBT.

BTN Jerk: 60kg x 2, 70kg x 5 x 1.

Split Jerk: 40kg x 2, 50kg x 2, 60kg x 2, 70kg x 2, 40kg x 2 x 2.

Weighted chins: BW 20kg, 3 x 5.

Zombie Squats: 60kg x 2 x 5, 70kg x 5, 80kg x 5, 90kg x 5*.

Chest-supported incline DB Row: 17.5kg, 3 x 15.

Kettlebell work: various double exercises with 2 x 20kg 'bells.

  • Had to resteady the bar with my hands at one point during the fifth rep here.
85

Tuesday: TBT.

Bench Press: 60kg x 2 x 5, 80kg x 5, 100kg x 5, 110kg x 4, 120kg x 1 (paused).

Pull-ups: 3 x 10.

Overhead Squat: 20kg x 5, 40kg x 5, 50kg x 5, 60kg x 5.

3 rounds of superset:
(A. DB Shrug 54kg x 20
B. Calf Extension x 15
C. Kneeling abs on rope x 10
D. Face Pulls x 12
E. Rope Pushdown x 10 )

Last session now before the comp on Saturday, did a paused rep with my opener on bench and it was fine.
Nothing left to do now but eat

86

Comp.

160/ 120/ 195.

Less said the better.

87

Week off…

88

Saturday: Legs and Bi’s.

A1. Squat: 100kg, 7 x 7.
A2. DB Curl: 15kg, 10 x 10.

B. Kettlebell Snatch: Ladder 10 - 1 @ 24kg in 2:52.

89

Monday: Chest and Traps.

A1. Incline Bench Press: 60kg, 10 x 10.
A2. DB Shrug: 40kg, 10 x 10.

B. Topside Halfmoons: 10k plate, 3 x 10.

C. Treadmill “prowler” walks: 5 x 50 steps.

One great thing about this sort of training is that it’s so quick.
I was in and out in about 45 mins.

90

Tuesday: Back and calves.

A1. Bent-over KB row: 2 x 24kg, 10 x 10.
A2. Calf Raise: 48kg, 10 x 10.

B. 5 rounds with 24kg Kettlebell of:
KB Snatch R x 5, KB Snatch L x 5, Double Swing x 5. 4:52.

The double swings with the 24’s were fucking harsh. Two 20’s is a piece of piss usually, the little extra made a huge difference.

91

Thursday: Shoulders and Tri’s.

A. Press: 40kg, 10 x 10.

B. Pushdown: 10 x 10.

C. 30 x Manmakers w/ 10kg DB’s. 06:21

Again, in and out under an hour. Lovely jubbly.

92

Monday: Legs and Bi’s.

A1. Squat: 100kg, 8 x 8.
A2. DB Curl: 20kg, 10 x 10.

B1. Tyre Flip: (2 x 1) 3 x 2.
B2. Sledgehammer strikes on tyre: 3 x 20.
B3. 20kg Sandbag Squat Shoulder: 3 x 10.

93

I have to ask, is your name a reference to Trailer Park Boys?

94

[quote]hastalles wrote:
I have to ask, is your name a reference to Trailer Park Boys?[/quote]

Yes it is!

95

Tuesday: Chest and Traps.

A1. Incline Bench Press: 65kg, 10 x 10.
A2. DB Shrug: 45kg, 10 x 10.

5 rounds of : 5 x Topside Halfmoons @ 12kg, 10 x 28kg KB Snatch (5R + 5L) , 10 x 28kg KB Swing. 8:30.

96

[quote]JayRoc wrote:

[quote]hastalles wrote:
I have to ask, is your name a reference to Trailer Park Boys?[/quote]

Yes it is! [/quote]

sweet, man! I love that show. too bad it’s canceled.

97

Thursday: Back and calves.

A1. Pulldown: 10 x 10.
A2. Calf extension: 10 x 10.

B. 5 rounds of: Double KB C J x 5, Double KB Snatch x 10, @ 16kg 'bells. 7:40.

98

Friday: Shoulders and Tri’s.

A. Press: 45kg, 10 x 10.

B. Pushdown: 10 x 10.

99

Saturday: Legs and Bi’s.

A1. Squat: 100kg, 10 x 10.
A2. BB Curl: 35kg, 10 x 10.

B. Sledgehammer strikes on tyre: 20 secs on, 20 secs off, 8 rounds.

Been meaning to get around to 10x10 with the hundred for years now.
Physically was fairly handy but mentally draining. I am fucking crippled now.

100

Monday: Chest and Traps.

A1. Incline Bench Press: 70kg, 10 x 10.
A2. DB Shrug: 50kg, 10 x 10.