JayRoc's Log

Training Training Logs
1062

Monday.

Squat: 20, 40, 60, 80kg x 10.

Ring rows: 5 x 10.

Seated cable row: 3 x 10.

Rehab continues

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1063

Thursday.

A. SSB Squat: 25, 45, 55, 65kg x 10.

B. Ring row: 5 x 10.

C. Low face pulls: 3 x 10.

D1. 1 arm cable pushdown: 3 x 10
D2. 1 arm cable curl: 3 x 10

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1064

Saturday.

A. Front Squat: 20, 30, 40, 50, 60kg x 5.

B. RDL: 20, 40, 60, 80kg x 10.

C. Ring Rows: 5 x 10.

D1. Rope Pushdown: 5 x 10
D2. Cable curl: 5 x 10.

1065

Wednesday.

A. Squat: 30, 50, 70, 90kg x 10.

B. Incline supine row: 4 x 25.

C1. Band pushdown: 3 x 20
C2. Plate Curl: 15kg x 3 x 20.

1066

Tuesday.

A. Bulgarian split squat: 2 x 10 @bw.

B. Squat: 20, 40, 60, 80, 100kg x 10.

C. Seated machine row: 5 x 10.

D. Pendlay Row: 60kg x 3 x 10.

E1. Ez Bar curl: bar+30kg x 3 x 10.
E1. DB Extension: 14kg DBs x 2 x 10.

Finally back to something approximating actual training, thank fuck.

Avg 132 Max 178

1067

Thursday (recovery session).

A. SSB squat: 25, 35, 45, 55kg x 10.

B. Low Face Pulls: 3 x 10.

C1. Pushdown: 3 x 10.
C2. Hammer curl: 12.5kg x 3 x 10.

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1068

Tuesday.

A. Bulgarians: BW x 3 x 10 es.

B. Squat: 30kg, 50kg, 90kg, 105kg x 10.

C. Bench Press: * 20kg, 60kg, 80kg x 10.

D. T bar row: 5 x 10.

E. EZ bar curl: bar+30kg x 5 x 10.

F. Grip work and calves.

  • Slingshot to stop my shoulder exploding

Avg 112 Max 168

1069

Thursday.

A. SSB squat: 25, 45, 65, 85kg x 10.

B. Seated cable row: 5 x 10.

C1. Lying plate extension: 25kg x 3 x 20
C2. Plate Curl: 25kg x 3 x 15

D. Grip work

1070

Tuesday.

A. Bulgarians: 10kg DBs x 2 x 10.

B. Squat: 30, 60, 90, 110kg x 10.

C. Seated machine row: 3 x 10.

D1. EZ bar curl: bar+30kg x 2 x 10.
D2. DB JM Press: 14kg DBs x 2 x 15.

1071

Friday.

A. Front Squat: 40kg, 55kg, 75kg, 90kg x 4.

B. RDL: 60kg, 80kg, 100kg x 10.

C. Bench Press * : 42.5kg, 62.5kg, 82.5kg x 10.

D. T bar row: 3 x 10.

E1. Rope pushdown: 4 x 10.
E2. Cable curl: 4 x 10.

1072

Tuesday.

A. Bulgarians: 10kg DBs x 3 x 10.

B. Squat: 20kg, 60kg, 90kg, 115kg x 10.

C. Seated machine row: 3 x 10.

D. Arms.

E. Calves and grip work.

1073

Thursday.

A. SSB Squat: 25kg, 45kg, 70kg x 10.

B. DB Row: 30kg DB x 3 x 10 es.

C. Arms: 4 x 10 each push/pull.

1074

Merry xmas jayroc!

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1075

Thursday.

A. Front Squat: 40kg, 60kg, 80kg x 10.

B. RDL: 70kg, 90kg, 110kg x 10.

C. Seated machine row: 4 x 10.

D. Bench Press (w/slingshot): 45kg, 65kg, 85kg x 10.

E. Hammer curl: 3 x 10.

1076

Sunday.

A. SSB Squat: 25kg, 55kg, 90kg x 10.

B. Cable row: 4 x 10.

C1. DB Extension: 4 x 10.
C2. Hanmer curl: 3 x 10.

1077

Tuesday.

A. Bulgarians: 10kg DBs x 3 x 10 es.

B. Squat: 20kg, 60kg, 100kg x 10.

C. P/L t-bar row: 3 x 10.

D. Arms: 3 x 10 push/pull, and calves.

1078

Thursday.

A. SSB Squat: 25kg, 45kg, 65kg, 85kg x 10.

B. Cable low row: 5 x 10.

C. Neutral grip DB Bench Press: 20kg, 30kg, 32.5kg x 10.

D. Cable hammer curl: 3 x 10.

1079

Saturday.

A. Front Squat: 40kg x 3, 60kg x 3, 80kg x 3, 90kg x 2, 100kg x 1, 110kg x 1 (pr).

B. RDL: 60kg, 100kg, 120kg x 8.

C. Seated machine row: 3 x 10.

D1. EZ Bar Curl: bar+50kg x 3 x 10.
D2. Pushdown: 3 x 10.

Front Squat has always been a terrible lift for me, as far as I know I’ve never hit 110kg properly which is brutal (about 70% of my back squat) but still a PR so I’ll take it. For whatever reason this was just a great session

1080

Tuesday.

A. Bulgarians: 10kg DBs x 2 x 10.

B. Squat: 20kg, 60kg, 100kg, 120kg x 10.

C. P/L T bar row: 3 x 10.

D. Bench Press * : 50kg, 70kg, 90kg x 10.

E1. Cable Curl: 3 x 10
E2. DB Extension: 14kg x 3 x 10

F. Grip work and calves

1081

Thursday.

A. SSB Squat: 25kg, 45kg, 65kg, 85kg x 10.

B. Neutral grip DB Bench Press: 30kg x 3 x 10.

C. Low Cable Row: 3 x 10.

D. Hammer curls: 20kg DBs x 2 x 10.