Roberts Training Journal.
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tryst16/09/11 @ 21:46
FRIDAY 16th SEPTEMBER
SQUATS.
60kg x 5
100kg x 3
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2
(was ment to be 132.5kg x 2 x 6 but working in with maca so kept it simple. Think its 140 next time anyways)
BENCHPRESS.
60kg x 20
100kg x 10
120kg x 5
CHESTPRESS.
90kg x 10
90kg x 10
60kg x 10
60kg x 10
60kg x 10
SQUATS.
60kg x 5
100kg x 3
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 2
(was ment to be 132.5kg x 2 x 6 but working in with maca so kept it simple. Think its 140 next time anyways)
BENCHPRESS.
60kg x 20
100kg x 10
120kg x 5
CHESTPRESS.
90kg x 10
90kg x 10
60kg x 10
60kg x 10
60kg x 10
tryst29/09/11 @ 21:32
THURSDAY 29TH SEPTEMBER
Nearly two weeks since ive logged or trained properly, coupla wee machine type session apart, due to drink, illness then work in that order so back to squats but repeating last sesh of 2 x 6, couldnt face starting back with 5 x 6 after 2wk off.
SQUATS.
60kg x 5
100kg x 3
115kg x 2
132kg x 2
132kg x 2
132kg x 2
132kg x 2
132kg x 2
132kg x 2
132kg x 2
132kg x 2
60kg x 10 x 5.
Two extra work sets then finished with few sets of calf machine and hammy machine, sore tomorrow....
Nearly two weeks since ive logged or trained properly, coupla wee machine type session apart, due to drink, illness then work in that order so back to squats but repeating last sesh of 2 x 6, couldnt face starting back with 5 x 6 after 2wk off.
SQUATS.
60kg x 5
100kg x 3
115kg x 2
132kg x 2
132kg x 2
132kg x 2
132kg x 2
132kg x 2
132kg x 2
132kg x 2
132kg x 2
60kg x 10 x 5.
Two extra work sets then finished with few sets of calf machine and hammy machine, sore tomorrow....
tryst30/09/11 @ 22:04
FRIDAY 30TH SEPTEMBER.
Quickie chest blast.
BENCH.
60kg x 5
90kg x 5
110kg x 5
130kg x 5
100kg x 10
90kg x 10
80kg x 10
70kg x 15
INCLINE D.BELL PRESS
30kg x 10
34kg x 10
38kg x 10
CHEST PRESS.
20kg aside x 10
30kg aside x 10
40kg aside x 10
50kg aside x 10
Quick, sore, good.
Quickie chest blast.
BENCH.
60kg x 5
90kg x 5
110kg x 5
130kg x 5
100kg x 10
90kg x 10
80kg x 10
70kg x 15
INCLINE D.BELL PRESS
30kg x 10
34kg x 10
38kg x 10
CHEST PRESS.
20kg aside x 10
30kg aside x 10
40kg aside x 10
50kg aside x 10
Quick, sore, good.
tryst02/10/11 @ 19:37
SUNDAY 2ND OCTOBER
DEADLIFT
100kg x 5
140kg x 3
180kg x 2
200kg x 2
205kg x 1
160kg x 10
140kg x 10
100kg x 10 x 3 (S.L.D.L)
BENT OVER ROWS
60kg x 10
80kg x 10
100kg x 10
SEATED BEHIND NECK PRESS
60kg x 10
80kg x 5
90kg x 3
WIDE GRIP CHINS
b.w x 5 x 5
LAT PULLDOWN MACH.
4 sets x 10 reps.
DEADLIFT
100kg x 5
140kg x 3
180kg x 2
200kg x 2
205kg x 1
160kg x 10
140kg x 10
100kg x 10 x 3 (S.L.D.L)
BENT OVER ROWS
60kg x 10
80kg x 10
100kg x 10
SEATED BEHIND NECK PRESS
60kg x 10
80kg x 5
90kg x 3
WIDE GRIP CHINS
b.w x 5 x 5
LAT PULLDOWN MACH.
4 sets x 10 reps.
tryst05/10/11 @ 22:10
WEDNESDAY 5th OCTOBER.
C.G.B.P
60kg x 10
100kg x 5
110kg x 3
120kg x 2
90kg x 10
90kg x 10
90kg x 10
STRICT PRESS.
60kg x 5
60kg x 5
70kg x 5
70kg x 5
75kg x 5
60kg x 10
D.BELL SEATED PRESS
20kg x 10
30kg x 10
34kg x 8
36kg x 6
20kg x 10
D.BELL SHRUGS.
40kg x 10 x 4
TRICEP DIPS
b.w x 10
b.w + 20kg x 10
b.w + 40kg x 5 x 3
TRICEP PULLDOWNS
4 sets of 10
E Z BAR TRI'S.
10kg aside x 10 x 3.
C.G.B.P
60kg x 10
100kg x 5
110kg x 3
120kg x 2
90kg x 10
90kg x 10
90kg x 10
STRICT PRESS.
60kg x 5
60kg x 5
70kg x 5
70kg x 5
75kg x 5
60kg x 10
D.BELL SEATED PRESS
20kg x 10
30kg x 10
34kg x 8
36kg x 6
20kg x 10
D.BELL SHRUGS.
40kg x 10 x 4
TRICEP DIPS
b.w x 10
b.w + 20kg x 10
b.w + 40kg x 5 x 3
TRICEP PULLDOWNS
4 sets of 10
E Z BAR TRI'S.
10kg aside x 10 x 3.
tryst08/10/11 @ 18:59
SATURDAY 8th OCTOBER
SQUATS.
70kg x 5
100kg x 3
132.5kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5
S.L.D.L
(4" deficit)
100kg x 10
100kg x 10
100kg x 10
Had been dreading my sets of 5, ok though. My 3rd set was possibly the best and easiest a set of squats at any weight have felt, 4th set probably the worst!
SQUATS.
70kg x 5
100kg x 3
132.5kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5
S.L.D.L
(4" deficit)
100kg x 10
100kg x 10
100kg x 10
Had been dreading my sets of 5, ok though. My 3rd set was possibly the best and easiest a set of squats at any weight have felt, 4th set probably the worst!
tryst09/10/11 @ 20:03
SUNDAY 9th OCTOBER
BENCH
50kg x 10
50kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 10
110kg x 10
INCLINE BENCH
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
60kg x 15
DECLINE BENCH
60kg x 5
80kg x 5
100kg x 5
120kg x 5
60kg x 20
D.BELL CHEST PRESS
30kg x 10 x 3
30kg x 6
TRICEP PUSHDOWNS
20kg x 10
30kg x 10
40kg x 10
50kg x 5
50kg x 5
Easy and enjoyable sunday sesh. Still waiting for the return of the mac, again! More comebacks than rocky!!
BENCH
50kg x 10
50kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 10
110kg x 10
INCLINE BENCH
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
60kg x 15
DECLINE BENCH
60kg x 5
80kg x 5
100kg x 5
120kg x 5
60kg x 20
D.BELL CHEST PRESS
30kg x 10 x 3
30kg x 6
TRICEP PUSHDOWNS
20kg x 10
30kg x 10
40kg x 10
50kg x 5
50kg x 5
Easy and enjoyable sunday sesh. Still waiting for the return of the mac, again! More comebacks than rocky!!
Ross_Harkins09/10/11 @ 20:16
Nice volume there, I'd be knackered after all of that! Speaking of maca where has he been and will you both return to the platform in 2012, first year I've not done a comp since 2002, I'll come back in the new year.
tryst09/10/11 @ 20:24
Im all about the volume just now Ross, shoulders feeling healthy, looking forward to try get some weight on once get marc back with me.
Been a funny year mate, ive worked away most of it amd marc had a lot on too, so training been patchy. Ive only done a bench only comp this year but might even guest lift at one of the remaining comps just to get back into it. Looking forward to see a huge dead from you on the platform the way your training is going next year then mate!
Been a funny year mate, ive worked away most of it amd marc had a lot on too, so training been patchy. Ive only done a bench only comp this year but might even guest lift at one of the remaining comps just to get back into it. Looking forward to see a huge dead from you on the platform the way your training is going next year then mate!
tryst11/10/11 @ 21:05
TUESDAY 11th OCTOBER
Pre footy quickie.
DEADLIFTS.
(d.o.h)
60kg x 5
100kg x 5
140kg x 5
160kg x 5(mixed)
175kg x 3
190kg x 2
140kg x 10(d.o.h)
B.BELL ROWS
60kg x 20
80kg x 15
100kg x 10
CHINS
(wide grip)
B.W x 10
B.W x 5
B.W x 5
B.W x 5
LAT PULLDOWS
25kg aside x 15
50kg aside x 10
65kg aside x 6.
Pre footy quickie.
DEADLIFTS.
(d.o.h)
60kg x 5
100kg x 5
140kg x 5
160kg x 5(mixed)
175kg x 3
190kg x 2
140kg x 10(d.o.h)
B.BELL ROWS
60kg x 20
80kg x 15
100kg x 10
CHINS
(wide grip)
B.W x 10
B.W x 5
B.W x 5
B.W x 5
LAT PULLDOWS
25kg aside x 15
50kg aside x 10
65kg aside x 6.
tryst13/10/11 @ 22:25
THURSDAY 13th OCTOBER
SQUATS
70kg x 5
70kg x 5
100kg x 3
132kg x 2
132kg x 2
132kg x 2
132kg x 2
132kg x 2
132kg x 2
D.BELL SEATED PRESS.
20kg x 20
26kg x 15
32kg x 10
36kg x 6
Late sesh, tired n gave up. 6x6 next on squat then weight moves up. Need to be fresh for that....
SQUATS
70kg x 5
70kg x 5
100kg x 3
132kg x 2
132kg x 2
132kg x 2
132kg x 2
132kg x 2
132kg x 2
D.BELL SEATED PRESS.
20kg x 20
26kg x 15
32kg x 10
36kg x 6
Late sesh, tired n gave up. 6x6 next on squat then weight moves up. Need to be fresh for that....
tryst13/10/11 @ 23:11
I enjoy it when its done!
It is helping a lot mate, squatting feels real easy the odd set and not so much others so im still not using correct form every time but its getting there, ive just not squatted enough.
5x6 was tough but once i got over the 3rd set and saw the end in sight, it didnt seem too bad!
It is helping a lot mate, squatting feels real easy the odd set and not so much others so im still not using correct form every time but its getting there, ive just not squatted enough.
5x6 was tough but once i got over the 3rd set and saw the end in sight, it didnt seem too bad!
tryst said:
5x6 was tough but once i got over the 3rd set and saw the end in sight, it didnt seem too bad!
5x6 was tough but once i got over the 3rd set and saw the end in sight, it didnt seem too bad!
I am definately familiar with this feeling
set 3 is usually the toughest mentally for me 12345678910111213141516171819202122