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Roberts Training Journal.

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trystIcon...05-02-2012 @ 19:12 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		SUNDAY 5TH FEBRUARY.

SQUAT.

50kg x 10
60kg x 5
100kg x 5
140kg x 5
140kg x 5
140kg x 5
100kg x 5
100kg x 5
100kg x 5


S.L.D.L

Bar just above feet, d.o.h.
60kg x 10
80kg x 10
100kg x 10
120kg x 10
140kg x 3.

LEG PRESS.

150kg x 10
200kg x 10
250kg x 10
300kg x 10


Calf machine stack x 25ish x 5.


In myself, tried to squat slow and check my form by taping a few lifts, looked higher than they felt!Eek mind you think when the weight goes up I find depth whether I want it or not! So im gonna start taping lifts more often and post em once I figure out how.....
trystIcon...10-02-2012 @ 17:16 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		FRIDAY 10TH FEBRUARY.

Not done much this wk, work mega busy, managed to squeeze a quick one in today tho.

BENCH.

60kg x 20, 30, 30, 20.

B.B PRESS.

(Strict)
60kg x 5
80kg x 3
(P.P)
100kg x 1, 1 ,1.
(Strict)
60kg x 10, 10, 10.
trystIcon...12-02-2012 @ 15:47 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq
Post Edited: 12.02.2012 @ 16:10 PM by tryst
SUNDAY 12TH FEBRUARY.

So pulled 220kg raw last deads sesh, first time back up to that in a coupla years so wanted try to pull in my squat suit today to see if it gave me the confidence to get past it. Dont know how much it phyiscally helped the lift but it made pull from the floor right away and not think about cos i usually take too long messing about before a max attempt....


DEADLIFTS.

60kg x 5
100kg x 5
140kg x 2
180kg x 2
210kg x 1
227.5kg x 1 (pb)
235kg x 1 (pb)

Pleased with that. Gonna hammer some deficits to try help my raw speed of the floor, thats where i struggle most.


trystIcon...12-02-2012 @ 16:17 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		http://youtu.be/n5OYzaKllR4
trystIcon...13-02-2012 @ 20:27 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		MONDAY 13TH FEBRUARY.

BENCH.

60kg x 30
100kg x 15
140kg x 3
150kg x 2
155kg x 1
100kg x 10
60kg x 20.

SHOULDER PRESS MACHINE.

20kg aside x 10
40kg aside x 10
55kg aside x 10
65kg aside x 6.

25kg front disc raises and 15kg db side raises 10 x 3.

Tricep pushdowns and rope pulls lite x lots.
trystIcon...15-02-2012 @ 22:04 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		WEDNESDAY 15TH FEBRUARY.

SQUATS.

60kg x 5
100kg x 3
140kg x 3
180kg x 2 (suit bot)
200kg x 2 (straps up)
200kg x 1 (straps down)

Tried some suited squats, left wraps off. Straps up felt like I was falling 4ward at the bottom and wasnt even hitting depth. Straps down felt fine. Bit of a flat session reallyUnhappy, try em again sunday.

LEG PRESS.

150kg x 20
200kg x 20
250kg x 20

Calf machine stack x 25 x 4.
trystIcon...06-03-2012 @ 21:36 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		SUNDAY 4TH MARCH.

Squats-25@60kg
Deads-25@60kg
Bench-25@60kg
Strict press-15@60kg
Chins-10@b.w
20mins done.


MONDAY 5TH MARCH.

DEADS.

Beltless
5x60kg
3x100kg
3x140kg
3x180kg
10x140kg
10x160kg

S.L.D.L

10x100kg
10x120kg
10x140kg


TUESDAY 6TH MARCH.

BENCH.

60kg x 10
100kg x 5
140kg x 3
150kg x 1
120kg x 9
60kg x 30

ZERCHER SQUAT

60kg x 5
100kg x 3
110kg x 1
120kg x 1
130kg x 1

Finished with tri pushdowns n ropepulls.
trystIcon...11-03-2012 @ 19:40 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		SATURDAY 10TH MARCH

B.B ROWS.

60kg x 20
80kg x 15
100kg x 5 x 5.

WIDE GRIP CHINS.

B.w x 5 x 5.

D.B ROWS.

48kg x 10 x 3


SEATED ROWS

70kg x 10 x 3


ZERCHER LIFT

60kg x 5
80kg x 5
100kg x 5


Guns x lots.



SUNDAY 11TH MARCH


BENCH.

50kg x 10
60kg x 10
80kg x 10
100kg x 10
120kg x 5
130kg x 5
130kg x 3
130kg x 3.

Tricep pushdowns, ropepull x lots.
trystIcon...13-03-2012 @ 22:29 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		TUESDAY 13TH MARCH.

CLEAN AND PRESS.

60kg x 5
60kg x 5
80kg x 3
80kg x 3
90kg x 2
100kg x f(clean)
100kg x 1
100kg x f(clean)
100kg x 1
90kg x 1 x 4


STRICT PRESS

60kg x 10 x 5


Some crazy fool talked me into trying dragonflags for the core, ooft!
trystIcon...18-03-2012 @ 09:13 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		FRIDAY 16TH MARCH.

BENCH.

60kg x 10 x 2
100kg x 5
140kg x 3
140kg x 3
140kg x 2

EZ BAR BENCH

60kg x 15 x 2
80kg x 10
100kg x 10
80kg x 15 x 3

STANDING EZ TRI EXT.

60kg x 15
80kg x 12
100kg x 10

Finished with tri pushdowns n rope pulls.
trystIcon...18-03-2012 @ 15:27 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		SUNDAY 18TH MARCH

SQUAT

60kg x 5 x 2
100kg x 5
130kg x 3
150kg x 3.

ZERCHER SQUAT

60kg x 5 x 2
80kg x 5
100kg x 3 x 3.


CALF MACHINE.

Stack x 25 x 4.


SHOULDER PRESS MACHINE.

20kg aside x 20, 20, 10, 10, 10.
trystIcon...23-03-2012 @ 19:30 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq
Post Edited: 27.03.2012 @ 18:58 PM by tryst
FRIDAY 23 MARCH.

BENCHPRESS.

60kg x 10
60kg x 10
90kg x 10
90kg x 10
90kg x 10
90kg x 10
90kg x 10.


TRICEP DIPS.

B.w + 20kg x 2
B.w + 40kg x 2
B.w + 60kg x 2 (p.b)
B.w + 20kg x 10
B.w + 20kg x 10
B.w + 20kg x 10.


C.G.B.P

60kg x 15
80kg x 10
100kg x 6.

Finished with tricep pushdowns n rope pulls.

Six weeks or so to get bench moving for Scottish benchpress comp in May.


http://youtu.be/DlErMYAW7yA + 60kg dips

Try up to weight of these dips every week now.
trystIcon...25-03-2012 @ 18:21 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		SUNDAY 25TH MARCH

DEADLIFT

60kg x 2
100kg x 2
140kg x 2
180kg x 2
130kg x 5
150kg x 5
170kg x 5

S.L.D.L

100kg x 10 x 5

CHINS

B.w x 5 x 5

B.B ROWS

60kg x 20
80kg x 15
100kg x 12, 8, 6.

Finished with some 'ceps. Chalkless n sweaty palms in a hot gym.Angry
trystIcon...27-03-2012 @ 18:57 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		TUESDAY 27TH MARCH

SQUAT

60kg x 5 x 2
90kg x 5
120kg x 5
130kg x 5
140kg x 5

ZERCHER SQUAT

60kg x 5
100kg x 3
140kg x 1 (p.b)
140kg x 1
100kg x 5 x 3

BENCH PRESS

60kg x 10
100kg x 5
140kg x 3

CALF MACHINE

stack x 25 x 5

Finished with ropepulls and tricep pushdowns.


http://youtu.be/NujlZ9aYA1Y 140kg zercher squat.
trystIcon...28-03-2012 @ 21:34 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		WEDNESDAY 28TH MARCH

DEADLIFTS

60kg x 2
100kg x 2
140kg x 2
180kg x 2
220kg x 1
240kg x f
220kg x f Angry Unhappy
100kg x 1 x 10
120kg x 1 x 10
140kg x 1 x 10

Tried a p.b failed it then head went! Then done light but fast as poss singles and this is how I must attack every deadlift because im so slow from the floor, my warm ups never feel like that and I think they should....

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