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» 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
» Renegade Robson's Ridiculous Road to Ruin (Go to post)26-04-2019 @ 18:13 
Friday

A1 - Snatch grip defecit deadlift
160kg x 8,8,8
A2 - smith machine bench
10,8,7
90 seconds between sets

Lunches
Fat man rows

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)24-04-2019 @ 19:19 
Wednesday

A1 - seated shoulders press
80kg x 10,10,10
60kg x 20
A2 - lean away chins
Bw x 10,10,10,10
1 min between sets
2 mins between rounds

B1 - Crush grip press
28s x 10,10
B2 - incline dumbell rows
28s x 10,10
30 sec rest between sets

Hack squat
3 x 25 - 75 sec rest between sets

Calves

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)22-04-2019 @ 17:48 
Monday

Circuit 1

Rower 21 cals
15 wall balls
9 50kg overhead
As many rounds in 8 mins

Rest 4 mins

Circuit 2

10 cals assault bike
10 air squats
As many rounds in 8 mins

Rest 4 mins

Circuit 3

3 dumbell cleans
6 sit ups
9 burpees over box
As many rounds in 8 mins

Rest 4 mins

Clean and press 50kg x 15

Leg raises

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)21-04-2019 @ 11:07 
Sunday

A1 - 1 1/4 squats
100kg x 8,8,8
A2 - V handle chins
Bw x 8,8,8
1 min rest between sets

B1 - lunges
60 x 8,8ea
B2 - seated shoulder press
8,8
1 min rest between sets

C1 - back extension
10,10
C2 - trx press ups
10,10
30 sec rest between sets

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)19-04-2019 @ 13:11 
Friday

A1 - RDL
170 x 8,8,8
A2 - CGBP - paused
100 x 10,10,8 +2 +2
1 min rest between exercises

B1 - Leg press
10,10,15
B2 - dumbell row
10,10,15
1 min rest between exercises

C1 - sissy squat
12,12
C2 - side raise
12,12

Side raises
Ham curls
Calves

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)18-04-2019 @ 06:14 
Wednesday

Seated military
70 x 10,10,10,10,10
+ 5 sternum chins after each set

Incline bench machine
Trx rows
Pushdowns

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)16-04-2019 @ 20:50 
Tuesday

Squat
100 x 10,10,10,10,10
Set of leg curls after each set of squats - short rest between sets

Bulgarian split squat x 10 into 10 single leg rdl
X 2 sets on each leg

Fin

Easy session back after holiday
» Renegade Robson's Ridiculous Road to Ruin (Go to post)05-04-2019 @ 17:25 
Post Edited: 05.04.2019 @ 17:30 PM by Robbo
Friday

Ssb
140 x 20
120 x 15

Hands on rack
100 x 10,10

Farmers
Warm ups then

140 x 10m + 20 - 30 seconds hold, grip didnít budge which was nice
30 sec rest
130 x 10m
30 sec rest
120 x 10m
30 sec rest
110 x 10m
30 sec rest
100 x 20m

Ghr
6,6,6

Sandbag to shoulder
80kg x 10

Ring pull ups
Bw x 10

Fin
» A deadlift question (Go to post)04-04-2019 @ 22:01 
JackRevans said:I've been finding this to be a problem recently, which is strange because I never used to. For the past few weeks I've been going quite high volume conventional deadlifts which have included 1 set of AMRAP touch and go deadlifts.

The next day I'm way weaker than I should be.


The next day is understandable

I feel battered for 4-5 days though, sometimes makes me wonder if itís worth it due to hindering other stuff, better to do more squats for me. Probably very individual based though

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