JayRoc's Log

Training Training Logs
1444

Wednesday.

A. Bench Press: 87.5kg x 5, 5, 8.

B. Pull ups: 5 x 5.

C. Seated (unsupported) DB OHP: 15kg DBs x 4 x 10.

E. Ring dips x 5, 5, 8.

G. BB Curl: 30kg x 50 total.

1445

Friday

A. Bulgarians: 10kg DBs x 6, 12.5kg DBs x 6, 15kg DBs x 6.

B. RDL: 60kg x 5, 100kg x 5, 130kg x 5.

C. SSB Good Morning: 25kg, 35kg, 45kg, 55kg, 65kg x 5.

D. Snatch Pulls: 20kg, 30kg, 40kg, 50kg x 5.

E. Band leg curl: 3 x 15-25.

F. Halo: 2 x 10/10

1446

Friday.

A. Bench Press: 40kg, 60kg, 80kg x 5. 90kg x 8.

B. Pull ups: 3 x 7.

C. Face Pulls: 5 x 10.

D. Ring Dips: 3 x 10.

E. BB Curl: 5 x 10.

1447

Lockdown # 2 over, back to work and back to the gym. Light easy sessions for a couple of weeks now to get back to it.

Monday.

(100 x pullaparts)

A. Squat: 20kg, 30kg, 40kg, 50kg, 60kg, 70kg x 5.

B. Pull ups: 3 x 5.

C. Bench Press: 20kg, 30kg, 40kg, 50kg x 5. 60kg x 10.

D. DB Curl: 5 x 8.

1448

Wednesday.

A. T Bar row x 4 x 20.

B. Press: 20kg, 25kg, 30kg, 32.5kg, 35kg x 10.

C. Snatch Pull: 5 x 5, 20- 50kgs.

D. Leg Press: 100kg x 3 x 10.

E. KB Swing: 25kg x 3 x 10.

F. Plate Curl: 20kg plate x 3 x 20.

G. Pushdown: 3 x 25.

1449

Friday.

A. Face Pulls x 4 x 15.

B. Squat: 20kg, 30kg, 40kg, 50kg, 60kg, 70kg, 80kg x 8.

C. Pull ups: 3 x 5.

D. Bench Press: 20kg, 30kg, 40kg, 50kg, 60kg, 70kg x 8.

E. BB Curl x 80 total

1450

Tuesday.

A. T-Bar Row: 5 x 10-20.

B. Press: 20kg, 25kg, 30kg, 40kg x 10.

C. Leg Press: 120kg x 4 x 10, 1 x 20.

D. Snatch Pull: 20kg, 30kg, 40kg, 50kg, 55kg x 6.

E. Plate Curl: 25kg x 3 x 15.

F. KB Swing: 30kg x 4 x 10, 1 x 20.

G. DB Curl: 16kg DBs x 10, 18kg DBs x 10.

H. Pushdown: 4 x 15.

1451

Sunday.

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

B. Bench Press: 20, 40, 60, 70, 80kg x 5.

C. Band assisted Pull Up: 5 x 10.

D. Pushdown x 100.

E. Band Curl x 100.

1452

Wednesday.

A. Squat: 20, 40, 60, 80, 100kg x 8.

B. Bench Press: 20, 40, 60, 70, 80kg x 8.

C. Band assisted Pull Up: 5 x 10.

D. Pushdown x 100.

E. Band Curl x 100.

1453

Another lockdown …

1454

Saturday.

(100 x pullaparts)

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

B. Bench Press: 20, 40, 60, 70, 80kg x 5.

C. Ring row: 5 x 10.

D. Band Curl x 100 total.

E. Pushdown x 100 total.

(+ neck flexion and extension)

Avg 119 Max 148

1455

Wednesday: same as previous Saturday.

(100 x pullaparts)

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

B. Bench Press: 20, 40, 60, 70, 80kg x 5.

C. Ring row: 5 x 10.

D. Band Curl x 100 total.

E. Pushdown x 100 total.

(+ neck flexion and extension)

Avg 130 (119) Max 155 (148)

1456

Sunday. New cycle of 531, Week 1 Day 1.

A. Squat: 20, 40, 60, 80kg x 5. 100kg x 8 (5+).

B. SSB 20" Box Squat: 65kg, 75kg, 85kg x 8.

C. Leg Curl (band): 4 x 20.

D. Standing abs.

Avg 123 Max 145 (40mins).

1457

Monday. Cycle 1 Wk 1 Day 2.

A. Seated Press (unsupported): 20kg, 30kg, 40kg x 5. 45kg x 8 (5+).

B. Ring Rows: 4 x 12.

C. Lateral Raise w/ 10kg DBs x 4 x 10.

D. DB Curl: 10kg DBs x 2 x 10. 12.5kg DBs x 2 x 10. 15kg DBs x 1 x 10.

E. 21s with the fat-ez-bar: 3 sets.

F. Pushdown x 5 x 20.

Avg 130 Max 152 (35mins).

1458

Wednesday. Cycle 1 Wk 1 Day 3.

A. Deadlift: 70kg, 110kg, 130kg, 140kg x 5.

B. Pull up: 5 x 3.

C. BB Row: 70kg x 3 x 8.

D. SSB Good Morning: 25kg, 45kg, 55kg x 8.

E. Wheel Rollouts: 3 x 10.

1459

Friday. Cycle 1 Wk 1 Day 4.

A. Bench Press: 20, 40, 60, 70kg x 5. 80kg x 8 (5+).

B. DB Bench Press: 32.5kg DBs x 3 x 8.

C. Dips: 2 x 5. 1 x 8.

D. DB Extension: 10kg DBs x 10, 12.5kg DBs x 2 x 10.

E. Snatch Grip Shrugs: 50kg x 10, 70kg x 10, 90kg x 10.

F. Banded Curls: 5 x 20.

1460

Sunday. Wk 2 Day 1.

A. Squat: 20, 40, 60, 80, 97.5kg x 3. 110kg x 5 (3+).

B. SSB 20" Box Squat: 85kg x 8, 95kg x 8, 105kg x 12.

C. Band Leg Curl: 4 x 20.

D. Standing abs.

Avg 124 Max 143 (40mins).

1461

Monday. Wk 2 Day 2.

A. Seated Press (unsupported): 20kg, 30kg, 40kg x 3. 50kg x 5 (3+).

B. Ring Rows: 3 x 15.

C. Lateral Raise w/ 12.5kg DBs x 4 x 10.

D. DB Curl: 12.5kg DBs x 2 x 10. 15kg DBs x 3 x 10.

E. 21s with the fat-ez-bar: 3 sets.

F. Pushdown: 4 x 25.

Avg 121 Max 153 (40mins).

1462

Saturday. Wk 2 Day 3.

A. Deadlift: 70kg, 110kg, 130kg, 150kg x 3.

B. Pull up: 4 x 4.

C. Chest supported row: 15kg DBs x 3 x 20.

D. Snatch Shrugs: 70kg, 90kg, 100kg x 8.

E. Wheel rollouts: 3 x 10.

Avg 123 Max 144 (35mins).

1463

Sunday. Wk 2 Day 4.

A. Bench Press: 40, 50, 70, 85kg x 3(3+).

B. DB Bench Press: 32.5kg DBs x 8, 8, 10.

C. Dips: 1 x 5, 1 x 6, 1 x 10.

D. DB Extension: 12.5kg DBs x 3 x 10.

E. Banded Curls: 5 x 20.

Avg 130 Max 149.