T Nation

JayRoc's Log


#1182

Tuesday.

A. Deadlift: 60kg, 100kg, 140kg x 7.

B1. Good Morning: 60kg, 70, 80kg x 5
B2. BB shrug: 100kg x 2 x 10

C. Single-leg hipthruster: 2 x 10/10.

D. Lying russian twist: 20kg x 3 x 10/10

Morning session, in and out in 25mins


#1183

Wednesday.

45min cardio session, avg HR 140


#1184

Friday.

A. Squat: 20kg, 60kg, 100kg x 10.

B. Front Squat: 60, 70, 80, 90kg x 3.

C1. Hang Power Clean: 60kg x 3 x 3
C2. Walking Lunge: 14kg DBs x 3 x 5/5

D. Standing rope crunch: 3 x 12.

Avg 141 Max 175


#1185

Saturday.

A. Face Pulls: 5 x 12.

B. Bench Press: 100kg x 3 x 1, 80kg x 10.

C. BB Row: 50kg x 3 x 20.

D. Netral grip DB Bench Press: 24kg x 10, 32kg x 10.

E. Cable Crossover: 3 x 8.

F1. DB curl: 18kg DBs x 10,9,8,7,6
F2. Dips x 5, 5, 7
F3. Lateral Raise: 16kg DBs x 2 x 8

Avg 130 Max 168


#1186

Wednesday.

A. Deadlift: 60kg, 100kg, 120kg, 140kg, 160kg x 3.

B. Good Morning: 50kg x 3 x 7.

C. Bulgarians: w/ 12kg DBs x 2 x 5/5.

D. Lying Russian Twist: 20kg x 2 x 10/10.


#1187

Saturday.

A. Squat: 20kg, 50kg, 70kg, 90kg, 110kg, 120kg x 3.

B. Front Squat: 80kg x 1, 1, 5.

C. KB swing: 25kg x 3 x 10.

Avg 130 Max 176

Sick, so short easy session


#1188

Tuesday.

A. Face Pulls: 5 x 12.

B. Bench Press: 95kg x 2 x 2, 80kg x 10.

C. (3 x snatch pulls+ 10 x BB row) @ 20kg, 30kg, 40kg, 50kg, 60kg.

D. EZ Bar curl: bar+20kg x 3 x 15.

E. Lateral Raise: 15kg DBs x 2 x 8

Still sick


#1189

Thursday.

A. Deadlift: up to 170kg x 2.

B. Good Mornings: 60kg x 2 x 7.

C. Bulgarians: 3 x 10 @ bw.


#1190

Saturday.

A. Squat: up to 120kg x 5.

B. Front Squat: 80kg x 1, 1, 5.

C. KB swing: 25kg x 10, 10, 20.

Avg 126 Max 175

Squats were ugly


#1191

Thursday.

A. Face Pulls: 5 x 10.

B. Bench Press: 100kg x 2, 85kg x 10.

C. DB Row: giant set, 40kg x 10,7,5,4,3,7

D1. Neutral grip DB Press: 26kg x 2 x 10
D2. Lateral Raise: 12kg DBs x 2 x 10

E. EZ bar curl: bar+ 20kg x 8, 30kg x 5, 35kg x 5, (drop set) 40kg x5/35kg x 5/30kg x 5/25kg x 5/20kg x 5

Avg 147 Max 185


#1192

Friday.

A. Squat: up to 120kg x 5.

B. Front Squat: 70kg x 1, 80kg x 1, 90kg x 3.

C. KB swing: 30kg x 3 x 10.

D. Kneeling abs on rope: 3 x 10.

Avg 130 Max 179

Squats were a damn sight better looking than the dogshit triple at 120 last week. Got my breathing right


#1193

Week off


#1194

Saturday.

A. Deadlift: up to 160kg x 3.

B. Good Morning: 60kg x 2 x 7.

C. BB Bulgarians: 40kg x 2 x 5.

D. Pallof Press: 2 x 10/10.


#1195

Tuesday.

A. Squat: 20kg x 8, 60kg x 5, 100kg x 3, 120kg x 1, 130kg x 3.

B. Front Squat: 90kg x 1, 1, 5*.

C. KB Swing: 30kg x 4 x 10.

D. Kneeling abs on rope: 4 x 10.

Fairly handy triple with 130.

*final set belted

Avg 130 Max 173


#1196

Thursday.

Cardio session, 35mins.

Avg 130 Max 157


#1197

Friday.

A. Face Pulls: 4 x 10.

B. Bench Press: 100kg x 2, 70kg x 10.

C. DB Row: 40kg x 2 x 10.

D1. Curls
D2. Dips: 2 x 10
D3. Lateral raise: 18kg DBs x 2 x 10


#1198

Saturday.

A. Deadlift: 60kg x 5, 100kg x 5, 140kg x 10.

B. Bulgarians: 18kg DBs x 2 x 5/5.

C. Smith Hipthrusters: bar + 30kg x 15, 60kg x 15.

D. Lying Russian Twist: 20kg x 2 x 10/10.


#1199

Tuesday.

A. Paused Squat: 20kg x 8, 60kg x 5, 80kg x 5, 100kg x 3, 120kg x 3.

B. Front Squat: 60kg x 8, 70kg x 8.

C. Seated Leg Curl: 3 x 8.

D. Kneeling abs on rope: 3 x 10.

Squats haven’t been feeling too bad lately.


#1200

Wednesday.

AM cardio, half hour.

Avg 137 Max 168


#1201

Thursday.

A. Face Pulls: 5 x 12.

B. Bench Press: 105kg x 1, 90kg x 6.

C. Cable crossover: 3 x 10.

D. Snatch Pulls: 20kg, 40kg, 50kg, 60kg x 5.

E1. EZ Bar Curl: bar+20kg x 4 x 15
E2. Dips: BW x 6, 6kg x 6, 14kg x 6
E3. Lateral Raise: 12kg DBs x 3 x 8

Avg 123 Max 162.