Renegade Robson's Ridiculous Road to Ruin
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Cheers mate!
Wednesday
Strict press from racks
105 x 1,1,1,1
105 x 1 drop to 90 x 3 drop to 80 x 2
Twisting dips
Bw x 12,10
Trap raises
20,15
Pushdowns
20,15
Fin
Wednesday
Strict press from racks
105 x 1,1,1,1
105 x 1 drop to 90 x 3 drop to 80 x 2
Twisting dips
Bw x 12,10
Trap raises
20,15
Pushdowns
20,15
Fin
Friday
Steep incline dumbell press
50s x 6 + 15 pulldowns
40s x 12 + 15 pulldowns
30s x 15 + 15 pulldowns
Single leg Bulgarians into single leg rdl
10ea, 10ea
Good mornings into lunges
60 x 10, 60 x 10ea
Face pulls
Trap raises
Fin
Steep incline dumbell press
50s x 6 + 15 pulldowns
40s x 12 + 15 pulldowns
30s x 15 + 15 pulldowns
Single leg Bulgarians into single leg rdl
10ea, 10ea
Good mornings into lunges
60 x 10, 60 x 10ea
Face pulls
Trap raises
Fin
Monday
Overhead medley
Loads of warm ups up to 110 on axel
100 bar x 1
110 yoke x 1
120 axle x 1
110 bar x 1
120 yoke x 1
125 axle x f
Axle push jerk
110 x 3,3,3
Deadlift
240 x 8 - couple left in tank
Rdl - beltless - 5 second negative
140 x 8
Overhead yoke walk
70 x 40m
90 x 40m
Fin
Overhead medley
Loads of warm ups up to 110 on axel
100 bar x 1
110 yoke x 1
120 axle x 1
110 bar x 1
120 yoke x 1
125 axle x f
Axle push jerk
110 x 3,3,3
Deadlift
240 x 8 - couple left in tank
Rdl - beltless - 5 second negative
140 x 8
Overhead yoke walk
70 x 40m
90 x 40m
Fin
Cheers Wayne, Millsy!
No doubt be written off for the week now though lol. Press is better than it looks but have a lot of rear delt pain when I hit lockout which is massively frustrating me!
No doubt be written off for the week now though lol. Press is better than it looks but have a lot of rear delt pain when I hit lockout which is massively frustrating me!
Wednesday
Strict press
107.5 x f
80 x 5,5 - paused
Dips
+20kg x 20,15
Pushdowns
Straight arm pulldowns
Face pulls
Fin
Strict press
107.5 x f
80 x 5,5 - paused
Dips
+20kg x 20,15
Pushdowns
Straight arm pulldowns
Face pulls
Fin
Thursday
Bike sprints x 20 mins
Shoulder mobility work
Rotator cuff work
Stretching
Friday
Safety squat bar
220 x 2
180 x 5
Trap bar frame carry - 20m - drop n turn at 10m
225 x 3 sets
245 x 1 set
265 x 1 set
Ghr
10,5,5,8
Yoke - drop turn at 10m
170 x 40m x 2 sets
Fin
Bike sprints x 20 mins
Shoulder mobility work
Rotator cuff work
Stretching
Friday
Safety squat bar
220 x 2
180 x 5
Trap bar frame carry - 20m - drop n turn at 10m
225 x 3 sets
245 x 1 set
265 x 1 set
Ghr
10,5,5,8
Yoke - drop turn at 10m
170 x 40m x 2 sets
Fin
Saturday
Steep incline dumbell press
45s x 10,10, 10
10 x pulldowns after each set
Close grip floor press
100 x 6,6,9
20,15,10 cable rows after each set
Calves
Bi’s
Fin
Steep incline dumbell press
45s x 10,10, 10
10 x pulldowns after each set
Close grip floor press
100 x 6,6,9
20,15,10 cable rows after each set
Calves
Bi’s
Fin
Post Edited: 07.03.2019 @ 18:09 PM by Robbo
Training Squat with 30kg chains - beltless
120kg + chains x 3,3,3,3,3,3,3,3,3,3 - 60 seconds rest
Yoke
150 x 40m
190 x 40m x 4 sets
Lunges
Ghr
Fin
Beat up and upper back shoulder and traps locked up so can’t do a lot
Friday
Single arm standing db press
30 x 8,8,8ea
S/s with
Single arm dumbell row
35 x 12,12,12 ea
Pulldowns
X 20,20
S/s with side raises
X 20,20
Floor press
80 x 15
S/s with
Rear delt flyers
X 20
Face pulls
Fin
Single arm standing db press
30 x 8,8,8ea
S/s with
Single arm dumbell row
35 x 12,12,12 ea
Pulldowns
X 20,20
S/s with side raises
X 20,20
Floor press
80 x 15
S/s with
Rear delt flyers
X 20
Face pulls
Fin
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