JayRoc's Log

Training Training Logs
1222

Tuesday.

A. Squat: 20kg x 5, 40kg x 5, 60kg x 5, 80kg x 5, 100kg x 7.

B. Seated Plate-loaded Chest Press: 40kg x 10, 60kg x 10, 80kg x 10.

C. Machine pulldown x 15, 12, 10, 15.

D. Pushdown: 1 x 20, 1 x 15.

E. EZ bar curl restpause set: 8,8,8,8,8,12.

Avg 138 Max 182.

1223

Thursday.

A. Face Pulls: 4 x 10.

B. Bench Press * : 50kg, 70kg, 85kg x 5.

C. Chest supported DB Row: 20kg DBs x 3 x 12.

D1. Seated DB Curl: 17.5kg x 10, 8, 6
D2. DB shrug: 35kg x 2 x 10
D3. Seated Lateral Raise: 10kg x 2 x 10

Avg 138 Max 160.

Back definitely starting to feel less fucked

1224

Tuesday.

A. Squat: 100kg x 8.

B. Seated PL Chest Press: 50kg x 10, 80kg x 10, 100kg x 5.

C. Machine Pulldown x 20, 15, 10, 5.

D1. Rope Pushdown: 5 x 8
D2. Cable Curl: 5 x 8

Avg 146 Max 181

1225

Friday.

A. Bulgarians: 2 x 10/10 @ BW, 1 x 10/10 w/ 20kg in DBs.

B. CG Bench Press @ 31X0 w/feet up: 5@ 60kg, 5@70kg, 5@80kg.

C. Seated machine row: 5 x 10.

D. DB curl dropsets of 10 reps each: 20kg DBs/17.5/15/12.5/10kg.

E1. DB shrug: 40kg x 2 x 15
E2. Seated lateral raise: 10kg DBs x 2 x 10

Avg 132 Max 171

1226

Sunday.

A. Face Pulls: 4 x 12.

B. Snatch Pulls: 5 @ 40kg, 2 x 5 @ 50kg.

C. Dips: BW x 2 x 5, +20kg x 2 x 5.

D. EZ Bar Curl: bar+20kg x 3 x 15. 1 x 15 @ +30kg.

Light session

1227

Tuesday.

A. Paused squat: 110kg x 1.

B. Front squat: 60kg x 10.

C. Seated Plateloaded Chest Press: 50kg x 10, 80kg x 10.

D. Pulldown: 3 x 8, 1 x 15.

E1. Rope pushdown: 3 x 10
E2. Cable curl: 3 x 10

Avg 132 Max 169

1228

Thursday.

A. Bulgarians: BW x 3 x 10/10.

B. Incline paused CGBP: 40kg x 5, 60kg x 5, 70kg x 5, 60kg x 8.

C. Chest supported DB row: 20kg DBs x 2 x 15.

D1. DB Shrug: 20kg, 30kg, 42.5kg x 20
D2. Banded pressdown: 2 x 20

E1. Incline Serrano Press: 3 x 5
E2. EZ Bar Curl: bar+ 10kg x 10, 20kg x 10, 25kg x 10, 30kg x 10.

Avg 134 Max 163.

1229

Sunday.

A. KB Swing: 4 x 10 @ 16kg.

B. Hang Power Clean: 40kg x 2 x 3, 50kg x 2 x 3, 60kg x 3.

C1. Hammer Curl: 15kg DBs x 20/15/10/5
C2. Dips: bw x 10, 15kg x 5, 25kg x 3
C3. Seated lateral raise: 10kg DBs x 3 x 10

Fast light session

1230

Tuesday.

A. Squat: 110kg x 2 paused.

B. Front Squat: 60kg x 3, 70kg x 3.

C. Seated plate-loaded Chest Press: 50kg x 10, 70kg x 10, 90kg x 8.

D. Machine Pulldown: 3 x 15.

E1. EZ Bar Curl: 4 x 10
E2. Pushdown dropset: 10/8/6/4/2

Avg ? Max 165

1231

Looks like fun you been having the last little bit!!! keep it up Jayroc

1 Like
1232

Friday.

A. Step up: 3 x 5/5 with light DBs.

B. Paused CGBP w/ feet up: 50kg, 70kg, 80kg x 5.

C1. Seated band row: 3 x 30
C2. Band Pushdown: 3 x 15
C3. Plate Curl: 20kg x 3 x 20

Fast and light session before work

1233

Sunday.

A. Snatch Pulls: 20, 40, 50, 60kg x 5.

B. Kettlebell swing: 20kg x 4 x 10.

C. Dips: bw x 5, 20kg x 5, 25kg x 4, 30kg x 3.

D. Seated lateral raise: 10kg DBs x 3 x 10.

E. DB Curl: 10kg DBs x 8, 15kg x 8, 20kg x 8.

1234

Wednesday.

A. Bulgarians: bw x 2 x 8/8, 7.5kg DBs x 8, 10kg DBs x 8.

B. Paused CGBP feet up: 40kg x 5, 60kg x 5, 80kg x 4, 90kg x 2.

C. Ring row: 3 x 10.

D. Hammer curl drop set: 2 x 15/10/8/6.

E. DB shrug: 40kg DBs x 2 x 20.

1235

Friday.

A. Dips: bw x 2 x 5, 15kg x 5, 25kg x 4, 35kg x 3, 10kg x 8.

B. RDL x 5/ Hang Power Clean x 3:
20kg, 40kg, 60kg, 70kg.

C1. Seated Lateral Raise: 12.5kg DBs x 3 x 8
C2. EZ Bar Curl: bar + 30kg x 3 x 8, 20kg x 12, 10kg x 15.

Avg 125 Max 165

1236

Sunday.

A. Paused Squat: 110kg x 3.

B. Front Squat: 70kg x 2 x 3.

C. Pulldown: 3 x 10.

D. Pushdown: 3 x 10.

Avg 131 Max 176

First time getting a 4-week run of 3 sessions PW since getting injured back in February

1237

Wednesday.

A. SSB Bulgarians: 25kg x 3 x 5/5.

B. DB Bench (feet up): 20, 30, 34kg x 10

C. Ring Row: 3 x 10.

D. DB curl: 3 x 10

1238

Friday.

A. Face Pulls: 3 x 10.

B. Close grip Roller Press: up to an easy 90kg x 5.

C1. Snatch Pull: 20kg, 40kg, 50kg, 60kg x 5
C2. RDL: 40kg, 60kg, 80kg x 5.

D. EZ bar curl: 5 x 10.

E. Rope Pushdown: 5 x 10.

1239

Sunday.

A. Paused Squat: up to 110kg x 4.

B. Front Squat: 60kg x 5, 70kg x 5.

C. Dips x 5, 5, 15.

D. Machine Pulldown: 3 x 10.

E. Cable Curl: 2 x triple drop sets of 7s

Avg 112 158

1240

(New Cycle)

Tuesday.

A. Feet up paused CGBP: 4 x 10, 1 x 13 @ 60kg.

B. Face pulls: 5 x 10.

C. Pulldown: 2 x 8, 1 x 15.

D1. Lateral Raise: 12.5kg DBs x 3 x 10
D2. DB Shrug: 45kg DBs x 3 x 8

E1. Hammer Curl x 15, 15, 20
E2. Rope pushdown x 15, 15, 20

1241

Thursday.

(Extensive warm-up incl. 24" box jumps 4 x 5)

A. Squat: 75kg x 4 x 10, 1 x 13.

B. KB Swing: 24kg x 5 x 10.

C. Hanging leg raise: 3 x 10.

D. TKEs: 3 x 20.

E. Calf Raise: 5 x 10.

Avg 135 Max 178.