Roberts Training Journal.
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| SuperSteel101 |  | ... | 04-11-2010 @ 18:04 |
 over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | maca said: well said allan just call him a BAWBAG i know you want too!  I'll keep on his case until he goes for the numbers he is clearly capable of lol. tryst said:Funny you should pick that out, benched 3x a wk four weeks out from bench comp, bench really moved. Done 120x9 twice recently and a 1r.m calculator equalled that to 148, the tenth rep brought it up to 157 or summit, so your bang on mate and im letting the side down lol! Ok bench going well for now but how on earth do you keep your three lifts to such a good standard?! I can only concentrate on one thing a time! The graft starts here. Unfortunately I can't mate, my bench has stalled for over a year now, but squat and deadlift are progressing well so can't complain. Big bench PB coming for you soon buddy! | ||
| Ross_Harkins | | ... | 04-11-2010 @ 20:46 |
Cleverer than YOU Member 1228, 1046 posts | Good to see you on here mate, your benching was lookin good on Sun. | ||
| tryst | | ... | 05-11-2010 @ 16:47 |
Member 1819, 409 posts SQ 182.5, BP 150, DL 220552.5 kgs @ 89kgs UnEq | If my squat n dead shoot up like yours then i will take a stall in the bench no probs Allan! Cheers Ross, Stealing your feet up bench tactics is the key! | ||
| tryst | | ... | 05-11-2010 @ 17:00 |
Member 1819, 409 posts SQ 182.5, BP 150, DL 220552.5 kgs @ 89kgs UnEq | Nice end of week session. Although Maca sneaked up early just to make me look late, again SQUATS. 60kg x 10. 80kg x 10. 100kg x 10. 120kg x 10. 140kg x 5. (Belt on) 160kg x 2. (Shoulda been 5 but nowt left.) TRICEPS. DIPS. BW X 15. BW + 15kg x 15. BW + 25kg x 15. TRICEP EXTENSIONS. z bar behind neck. 30kg x 15 x 4. TRICEP PULLDOWS. rope. 30kg x 15 x 2. Some bicep cable work and done. | ||
| buzz | | ... | 05-11-2010 @ 17:04 |
 Go ! go ! team strengthshop !!! Member 18, 5295 posts SQ 185, BP 130, DL 230545.0 kgs @ 95kgs UnEq | Lot of arm work there Robert - night out tonight?  Maca says he's too much of a ladyboy to make the Sunday session, but see you Tuesday if youz make it through! | ||
| tryst | | ... | 05-11-2010 @ 17:13 |
Member 1819, 409 posts SQ 182.5, BP 150, DL 220552.5 kgs @ 89kgs UnEq | Im out for a cheeky wee Saturday afternoon session, was it that obvious?!! So i would have cried off Sunday too but right up for tuesday mate. Just let us know what yous doing and when and we there! | ||
| tryst | | ... | 09-11-2010 @ 21:22 |
Member 1819, 409 posts SQ 182.5, BP 150, DL 220552.5 kgs @ 89kgs UnEq | TRIP TO THE UNIT!! With Maca, Buzz, Lee, Drew and Jordan. SQUATS. 60 Kg x 10. 100 Kg x 10. 140 Kg x 2. (Belt on) 160 Kg x 2. 180 Kg x 1. (Equal raw p.b, still real grind so back to reps for form for a bit) 190 Kg x 1. (Knee Wraps on. Easier, try getting these up while working on raw reppage too.) VIKING PRESS. Cant really mind weight and reps, 60, 100, 100, 60, 80, 100, 110kg. Reps 10 at lightest, 3 heaviest maybe, some sets strict some with dip, try to get leg drive in. Strict easier and really worked shoulders, probably add more weight tho if can master some leg drive? DEFICIT DEADIFTS. Standing on 2" board and D.O.H grip. 70 kg x 5. 110 kg x 5. 150 kg x 5. 190 kg x 1. (D.O.H p.b, couldnt hold second rep tho.) BENCH PRESS. 40 kg x 10. 60 kg x 10. 100 kg x 10. 120 kg x 10. 140 kg x 2. Really enjoyable sesh. Look forward to go more often and start trying out more event based stuff! | ||
| buzz | | ... | 09-11-2010 @ 21:49 |
Go ! go ! team strengthshop !!! Member 18, 5295 posts SQ 185, BP 130, DL 230545.0 kgs @ 95kgs UnEq | Good session man, 190 DO dead is strong, grip must be pretty solid! Pity no grip event in the 1st timers, but we're open to bribes! Viking takes a bit time to master, Jordan's technique is actually pretty decent I think, should be a BANKER for you at the comp though! | ||
| tryst | | ... | 09-11-2010 @ 21:59 |
Member 1819, 409 posts SQ 182.5, BP 150, DL 220552.5 kgs @ 89kgs UnEq | Cheers man! Trying to mix things up before trying to pull from the floor again and get those deads a moving. Always an enjoyable sesh thru at yours Brian, cant go wrong with the lads spurring you on. Young fella will come on leaps and bounds i bet. Looking forward to try out some new event type stuff now. | ||
| tryst | | ... | 11-11-2010 @ 18:45 |
Member 1819, 409 posts SQ 182.5, BP 150, DL 220552.5 kgs @ 89kgs UnEq | On my own, light n quick night, Ipod on, in and out in 45. FRONT SQUAT. 40kg x 10. 40kg x 10. 60kg x 10. 60kg x 10. 80kg x 5. 80kg x 5. GOOD MORNINGS. 60kg x 10 x 3. STIFF LEG DEADLIFT (On a 25kg disc) 70kg x 10. 120kg x 10. 150kg x 10. LEG CURL - LEG EXTENSION MACHINES. 40kg x 15. - 50kg x 15. 50kg x 15. - 60kg x 15. 60kg x 15. - 70kg x 15. 70kg x 15. - 80kg x 15. Nice n easy but sore in the end, so good. Would love to give front squat a good go but lack flexability, wrists get sore way before legs so end up crossing over arms but dont feel very secure. | ||
| tryst | | ... | 14-11-2010 @ 20:49 |
Member 1819, 409 posts SQ 182.5, BP 150, DL 220552.5 kgs @ 89kgs UnEq | BACK TONIGHT. CHINS. BW x 10. (normal grip) BW x 5 x 3. (wide as poss grip) BENT OVER BARBELL ROW. 60kg x 20. 100kg x 10. 140kg x 10. (last couple ended up more like shrugs than rows tho.) 18" RACK DEADS. 140 kg x 5. 180 kg x 5. 200 kg x 5. 220 kg x 5. 240 kg x 2. (shoulda been 5, gave up.) SEATED LAT PULLS. 25kg aside x 10. 50kg aside x 10. 75kg aside x 6. PULL DOWN MACHINE. 70kg x 10. 80kg x 10. 90kg x 10. 100kg x 10. (stack) Another quick but decent wee workout. Hitting more rep work, different machines each sesh but still throw in some power based stuff each time, just keep away from maxing out for a while. | ||
| tryst | | ... | 17-11-2010 @ 20:43 |
Member 1819, 409 posts SQ 182.5, BP 150, DL 220552.5 kgs @ 89kgs UnEq | CHEST & TRICEPS. BENCH. 50kg x 10. 80kg x 5. 110kg x 3 x 8. INCLINE DUMBELL PRESS. 28kg x 10. 34kg x 10. 40kg x 10. DUMBELL FLYS. 22kg x 15 x 3. CHEST PRESS MACHINE. 1 plate aside x 15. 2 plate aside x 10. 3 plate aside x 6. DIPS. B/W x 15. B/W + 20kg x 10. B/W + 30kg x 10. TRICEP PUSHDOWN. 30kg, 40kg, 45kg x 15. TRICEP ROPE PULLS. V.light x lots. Good wee sesh. Just legs and shoulders left to hit this week so might try some sort of highish rep squat & clean and press workout on Friday if feeling fit enough! | ||
| tryst | | ... | 19-11-2010 @ 16:35 |
Member 1819, 409 posts SQ 182.5, BP 150, DL 220552.5 kgs @ 89kgs UnEq | Wasnt sure what do today, no real structure to training at the moment, probably be like this till xmas and after that i will get back down to business.... SQUATS. 60kg x 5. 80kg x 2. 100kg x 2. 120kg x 2. 140kg x 2. 160kg x 2. 140kg x 5. 100kg x 10 x 3. 60kg x 20. SEATED SHOULDER PRESS. 20kg aside x 20. 40kg aside x 15. 60kg aside x 8. DUMBELL RAISES (side then front) 12kg x 10 each way x 3. DUMBELL CURLS. 20kg x 10 x 3. HAMMERS. 15kg x 10 x 3. SEATED PREACHER CURL. (EZ BAR) 15kg aside x 10 x 3. Home, food, couple hour kip and out for beer. Simples. | ||
| tryst | | ... | 21-11-2010 @ 15:51 |
Member 1819, 409 posts SQ 182.5, BP 150, DL 220552.5 kgs @ 89kgs UnEq | Just a quickie as legs stiff as from friday squats and on day two of the the inevitable three day hangover. DEFICIT DEADS. ( bar 4 inch from floor) 60kg x 5. 100kg x 5. 140kg x 5. 180kg x 3. All beltless sets, dont think i get much more from this height. Aiming for 200+ from slighty less of a deficit before starting a proper deadlift routine from the floor in the new year. STIFF LEG DEADLIFTS. 100kg x 15. 120kg x 10. 130kg x 6. Done. Think id like to get some weight on these too. Tough but i like em. | ||
| SuperSteel101 | | ... | 21-11-2010 @ 18:22 |
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | Training is looking good Robert. I've not done much deficit deadlifting myself but one of my training partners has seen amazing results on his deadlift from using them consistently. | ||
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