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Roberts Training Journal.

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trystIcon...28-12-2010 @ 22:00 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq
Post Edited: 28.12.2010 @ 22:00 PM by tryst
SuperSteel101 said:Looks a good start to the new plan Robert, I think you will do well out of it.


Well it shouldnt get any worse.......

Roll-Eyes
trystIcon...30-12-2010 @ 21:34 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq
Post Edited: 30.12.2010 @ 22:27 PM by tryst
THURSDAY 30th.

At the unit with Marc. Buzz and Lee were doing a Coan routine for there 18"ers so worked in. Youngy and coupla other lads pulling too.

18" INCH DEADLIFTS.

70kg x 5.
110kg x 5.
150kg x 5.
180kg x 3.
200kg x 2.
225kg x 1. (75% of 300 target)
250kg x f.

Back was fried from Tuesday deads, shoulda doubled target weight n left it at that.

18" SPEED DEADS.

162.5kg x 3 x 8. (90 sec rest)

Same weight i done my 8 sets from floor on tues, didnt feel much easier!

BENCHPRESS. (Max Grip Witdth)

60kg x 10.
90kg x 5.
105kg x 5.
120kg x 5.
120kg x 5.
120kg x 4.
100kg x 10.
60 kg x 20.

Bench felt bit better, no pains. Not much to it but enjoyed my last sesh of 2010!
Ross_HarkinsIcon...31-12-2010 @ 20:10 
Cleverer than YOU
Member 1228, 1046 posts
are you mainly event training or will you be doing any powerlifting comps this year? qll the best for 2011!
trystIcon...31-12-2010 @ 22:51 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq
Post Edited: 31.12.2010 @ 22:52 PM by tryst
immediate goals is to get squat n deads up, def do a few p.l comps next year, like to aim for unequipped again but also mix it up with event training for a first timers in april which will be good fun. Whats your plans comp wise Ross? Have a good one mate!
trystIcon...04-01-2011 @ 20:10 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		MONDAY 3rd JANUARY.

SQUATS.

FRONTIES.

60kg x 5.
80kg x 3.
80kg x 3.
80kg x 3.

ZERCHERS.

60kg x 5.
80kg x 5.
100kg x 3.
110kg x 2.
120kg x 1.

BACK SQUAT.

110kg 5 x 5.
60kg x 20.


TUESDAY 4th JANUARY.

Week 2 of Coan.

DEADS.

60kg x 5.
100kg x 5.
140kg x 5.
172.5kg x 2. (80%)

ASSISTANCE (90 secs between sets)

SPEED DEADS.

140kg x 3 x 8.

STIFF LEG DEADS.

110kg x 8 x 3. (DOH)

BENT OVER ROW.

95kg x 8 x 3.

CHINS. (underhand grip)

BW x 8 x 3.

GOOD MORNINGS.

60kg x 8 x 3.
trystIcon...05-01-2011 @ 22:16 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		WEDNESDAY 5th JANUARY.

BENCHPRESS.

60kg x 5.
60kg x 5.
90kg x 2.
110kg x 2.
130kg x 2.
150kg x 1. (had an assist)
150kg x 1. (had an assist)
150kg x 1. (good lift!)
100kg x 10.

TRICEP DIPS.

BW + 25KG X 3.
BW + 50KG X 3.
BW + 55KG X 3.

TRICEP PULLDOWNS.

25KG, 35KG, 45KG X 15.

Last few workouts have been lightish n plenty reps, didnt do much tonight but felt good for it.
davycummingsIcon...05-01-2011 @ 22:36 
Avatar
he's got betty davis eyes
Member 1684, 6001 posts
SQ 250, BP 186, DL 291
727.0 kgs @ 118kgs UnEq		Well done mate, 150 bench at the 3rd attempt is good going Happy I notice no funny ass stuff mentioned here Happy
trystIcon...05-01-2011 @ 22:39 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq
Post Edited: 05.01.2011 @ 22:39 PM by tryst
I wasnt leaving until i managed a finger free bench, it just not for me!
macaIcon...05-01-2011 @ 22:42 
Avatar
Member 1224, 652 posts
Post Edited: 05.01.2011 @ 22:42 PM by maca
davycummings said:Well done mate, 150 bench at the 3rd attempt is good going Happy I notice no funny ass stuff mentioned here Happy


davy i got the finger thing from robert he came back from england one day saying he had found a new technique when he was training in the BLUE OYSTER gym in londonGrin
trystIcon...05-01-2011 @ 22:44 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		Lol it was actually called the SWEATBOX!! I kid you not and it was next door to where i worked just off oxford st, london. Never went in mind....
davycummingsIcon...05-01-2011 @ 22:49 
Avatar
he's got betty davis eyes
Member 1684, 6001 posts
SQ 250, BP 186, DL 291
727.0 kgs @ 118kgs UnEq		Ha ha, I can only imagine the kind of training going on, but I guess you gotta do what works Grin
SuperSteel101Icon...05-01-2011 @ 23:00 
Avatar
over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 kgs @ 80.6kgs UnEq		Well done on the PB Robert, 150 is a good milestone to hit!
spam_upIcon...05-01-2011 @ 23:08 
Avatar
Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq		good bench pb, good graft to get it on 3rd attempt too Happy
trystIcon...05-01-2011 @ 23:18 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		Cheers ladsHappy

I think just doubles and the amounts i jumped up in were perfect for me for keeping some strength for a max attempt, much better than my usual small increases on way up.
trystIcon...08-01-2011 @ 19:26 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		SATURDAY 8th JANUARY.

A quick unplanned teatime sesh before gym shut.

STRICT PRESS.

50kg x 10.
50kg x 10.
50kg x 10.
50kg x 10.

CLEAN AND PRESS.

60kg x 5.
80kg x 5.

SHOULDER PRESS MACHINE.

25kg aside x 15.
40kg aside x 10.
50kg aside x 8.
55kg aside x 6.
60kg aside x 6.

ONE ARM DUMBELL PRESS.

20kg x 5. l+r
30kg x 3. l+r
40kg x 3. l+r

EZ BAR UPRIGHT ROWS.

20kg x 10 x 4.

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