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Renegade Robson's Ridiculous Road to Ruin

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RobboIcon...01-05-2019 @ 22:08 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Wednesday

A1 - seated shoulder press
100kg x 3
90kg x 6
60kg x 10 super slow
A2 - weighted chin - slow down
+20 x 5
+30kg x 5,5

Dips
Bw x 20,20

Rows
6 sets

Fin
RobboIcon...03-05-2019 @ 15:36 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Friday

Calves

Deadlift
220 x 6,6,6 - 150 seconds rest

Back extension
60kg x 8,8

Leg press
20,20

Ham curls
Leg extensions

Fin
RobboIcon...07-12-2019 @ 07:53 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Post Edited: 09.12.2019 @ 21:46 PM by Robbo
Back logging as training for pti selection. Passed pre selection course last week and battered and lost a few kg so easy week back

Bw 99kg

Monday
Box jumps
3 x 5

Powercleans
100 x 3

Squats speed
120 x 3,3,3,3,3
100 x 10

Ham curls

Fin


Tuesday
3 mile run - 22:29

Fin


Wed
Cgbp
125 x 5,5,5
100 x 10,10

Pulldowns
Tris
Side raises

Dips bw x 40

Fin


Fri
Box jumps
3 x 5

Powercleans
80 x 5,5,5,5

Military press
70 x 6,6,6

Squat slow descent
120 x 10,10

Prowler
3 x 60 sec sprints

Fin
RobboIcon...09-12-2019 @ 21:46 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Training

Rower
700m

Box jumps
5,5,3

Dumbell snatch
45s x 6,6

Clean high pull
100 x 3,3,3

Superset
Good morning 10,10
Lunges 8,8

Dips
Bw x 30

Fin
RobboIcon...10-12-2019 @ 17:26 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Training

10 minute run

300m sprints
6 sets with 300m walk away rest

Hill sprints
150m, 150m, 150m, 100m

Fin
RobboIcon...11-12-2019 @ 16:59 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Post Edited: 11.12.2019 @ 17:00 PM by Robbo
Training

Leg press
4 x 20
Toe press
4 x 10

Med ball explosive push press
3 x 5

A1, military press
75 x 5,5,5,5,5
A2 , weighed chin +8kg
10,10,10,8,8

Rower sprint
300m x 3
10 med ball press ups after each set
1 min rest b/w sets

Curls
2 x 10

Fin
DeanW92Icon...12-12-2019 @ 06:40 
Member 4496, 1446 posts
SQ 240, BP 200, DL 300
740.0 kgs @ 112kgs UnEq
PTI for the RAF?
RobboIcon...12-12-2019 @ 19:18 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
For the prison service pal
RobboIcon...12-12-2019 @ 19:22 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Training

Pairs workout - all reps between both of us, alternate 1 min each

80 thrusters with 40kg
100 sit ups
80 box jumps
100 24kg kB swings
80 wall balls
EMOTM from start to finish had to both do 5 burpees, about 200 burpees in total

One of the hardest things I’ve done fitness wise

Fin
SparrowIcon...12-12-2019 @ 20:41 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Robbo said:Training

Pairs workout - all reps between both of us, alternate 1 min each

80 thrusters with 40kg
100 sit ups
80 box jumps
100 24kg kB swings
80 wall balls
EMOTM from start to finish had to both do 5 burpees, about 200 burpees in total

One of the hardest things I’ve done fitness wise

Fin


Sounds like great fun!
Confused Grin
Wayne_CowdreyIcon...12-12-2019 @ 21:10 
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Still got a little bit of strength
Member 400, 22018 posts
Nice to see you posting.

Different training style!

Good luck with the selection process.

Happy
RobboIcon...13-12-2019 @ 09:17 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Was horrific Millsy, other lad was carrying me through! Hope your well pal


Wayne_Cowdrey said:Nice to see you posting.

Different training style!

Good luck with the selection process.

Happy


Cheers Wayne! Hope your well mate and training is going well

Thank you, it’s a tough 13 week course coming up, want to be top of my game as there’s a lot to do

There will still be a heavy front squat or 2 :-)
RobboIcon...13-12-2019 @ 12:08 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Post Edited: 13.12.2019 @ 12:09 PM by Robbo
Training

Overhead squat
30 x 5, 40 x 5, 50 x 5

Power clean
90 x 2,2,2,2 - 90 sec rest

Pause squat 3 seconds
130 x 10
140 x 6
110 x 10 - constant tension

Prowler into tyre flip with jump through each flip
20m + 5 flips
X 2 sets

Fin
RobboIcon...16-12-2019 @ 19:54 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Training

Bike 5 mins

Box jumps
5,5,5

Power snatch
70 x 2,2,2,2,2 - 90 secs rest

Squat
140 x 8,8,8 - 150 secs rest

10 box jumps
6 60kg hang cleans
10 burpees
X 2 sets

Overhead walking lunges
2 x 12kg kettlebells x 20 lunges
X 2 sets

Walking lunges
2 x 20kg kettlebells x 20 lunges
X 2 sets

Prowler
3 x 30m

Sled drags
1 x 60m

Fin
RobboIcon...17-12-2019 @ 17:24 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Training

90 mins bouldering

90 mins badminton

Incline dumbells
50s x 7,6

Incline bench
80 x 10,10,9
60 x 12,10 - constant tension

Cables flyes
Tris

Fin

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