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» Renegade Robson's Ridiculous Road to Ruin (Go to post)13-12-2019 @ 12:08 
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
» Sparrow Legs Strongman Training (Go to post)13-12-2019 @ 09:20 
You got any plans for anything mate or just training?

Keep up the graft
» Renegade Robson's Ridiculous Road to Ruin (Go to post)13-12-2019 @ 09:17 
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, itís a tough 13 week course coming up, want to be top of my game as thereís a lot to do

There will still be a heavy front squat or 2 :-)
» Renegade Robson's Ridiculous Road to Ruin (Go to post)12-12-2019 @ 19:22 
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 Iíve done fitness wise

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)12-12-2019 @ 19:18 
For the prison service pal
» Renegade Robson's Ridiculous Road to Ruin (Go to post)11-12-2019 @ 16:59 
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
» Renegade Robson's Ridiculous Road to Ruin (Go to post)10-12-2019 @ 17:26 
Training

10 minute run

300m sprints
6 sets with 300m walk away rest

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

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)09-12-2019 @ 21:46 
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
» Renegade Robson's Ridiculous Road to Ruin (Go to post)07-12-2019 @ 07:53 
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
» Deans injury log! (And some gainz) (Go to post)04-05-2019 @ 19:53 
DeanW92 said:Sunday 14th April

Paused squats
212kgx2 PB
Beating my old 1rm of 210 and then hitting a 2nd rep

Paused bench
172kg x2 Rep PB

Stiff legged deadlifts
250x1

Everything feeling very good, maybe some PBs on all 3 lifts next month.




Huge session there mate. Looking very strong
» Renegade Robson's Ridiculous Road to Ruin (Go to post)03-05-2019 @ 15:36 
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
» Renegade Robson's Ridiculous Road to Ruin (Go to post)01-05-2019 @ 22:08 
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
» Renegade Robson's Ridiculous Road to Ruin (Go to post)30-04-2019 @ 19:31 
Tuesday

Bike 20 mins
10 mins 10 sec sprint 10 sec rest
10 mins 30 sec sprint 10 min rest

Leg press
4 sets - 2 mins, 90 sec, 90 sec, 60sec sets
Short rest between sets

Box push sprints
3 x 20m

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)29-04-2019 @ 21:12 
Monday

Squat
150 x 8
170 x 5,5,5 - 2 mins rest

Dips and leg curl supersets
Calves
Curls

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)29-04-2019 @ 21:11 
Saturday

A1 - Scott press
28s x 10,9,9,8
A2 - wide grip pulldown
8,8,8,8

Upright rows
Cable rows
Pushdowns
Side raises

Fin

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