JayRoc's Log

Monday.

A. Front Squat: 40kg, 60kg, 80kg x 5.

B. BB Row: 60kg, 70kg, 80kg x 8.

C. Bench Press*: 60kg, 80kg, 90kg x 10.

D1. Seated BB OHP: 20kg x 10, 30kg x 8, 40kg x 6
D2. Empty bar curls x 100 total

*with Slingshot- dodgy shoulder today

Wednesday.

A. Yoke Bar Squat: 25, 45, 65, 85, 105kg x 5 beltless.

B. Pull up (various widths) x 20 total.

C. DB Bench Press: 30kg DBs x 30 total.

D1. Dips x 3 x 5
D2. Lateral Raise x 3 x 10
D3. Hammer Curl x 3 x 15

Avg 133 Max 174

Monday.

A. Bulgarians: Bw x 8, bw+20kg x 8, bw+30kg x 8.

B. RDL: 60kg, 100kg, 120kg, 150kg x 6.

C. Hipthruster: 3 x 20.

D1. Purple band leg curl 3 x 20
D2. Russian twist @ 14kg x 3 x 10/10

Wednesday.

A. Face Pulls: 5 x 20.

B. Bench Press: 40kg x 10, 60kg x 8, 75kg x 6, 85kg x 5, 90kg x 5.

C. BB Row: 60kg, 70kg, 80kg, 70kg, 60kg x 8.

D. Seated DB OHP: 14kg DBs x 50 reps.

E. Reverse Flye: 10kg DBs x 50 reps.

F. Pushdown x 50 reps.

G. EZ Bar Curl: bar+20kg x 50 reps.

Avg 136 Max 163

Some solid work you have been doing. How is everything moving when touching the bar?

Just feeling things out still. It’s been so hard to get back into a routine but this week feels like I’m finally back on the horse. I actually haven’t felt too bad on the bar, moving okay and don’t feel like I’ve lost too much strength (but I haven’t really tested that theory). Thanks

Friday.

A. Yoke Bar Squat: 25kg, 45kg, 75kg, 95kg x 7. 110kg x 5 .

B. Front Squat: 40kg, 50kg, 70kg, 80kg x 5.

C. Hipthruster machine: 3 x 10.

D1. Calf Raises
D2. Leg Drops: 3 x 20

Saturday.

A. Face Pulls: 4 x 20.

B. Seated Press: 20kg, 30kg, 40kg, 50kg x 7. 55kg x 5. 60kg x 4.

C. Pull-ups: 5 x 3.

D. DB Bench Press: 34kg DBs x 7, 7, 10.

E. Seated Cable Row: 3 x 15.

F. Dips: 8 x 5.

G. Cable curl w/rope: 6 x 10-15.

Monday.

A. Zercher Bulgarians: 20kg x 8, 25kg x 8, 30kg x 8.

B. RDL: 30kg x 5, 75kg x 5, 115kg x 5, 155kg x 5.

C. BB Hipthruster: 70kg x 10, 12, 15.

D1. Russian Twist: 15kg x 3 x 10/10
D2. Seated Leg Curl: 3 x 10

Tuesday.

A. Reverse Flye x 4 x 15.

B. Bench Press: 40kg x 5, 60kg x 5, 75kg x 5, 85kg x 5, 95kg x 5, 80kg x 10.

C. BB Row: 60kg x 3 x 12.

D. Chest Supported DB Row: w/ 20kg DBs x 40 reps total

E. Seated DB OHP: 15kg DBs x 40 total.

F. Pushdown x 50 reps total.

G. Olympic BB Curl: 30kg x 50 reps total.

Avg 135 Max 170

Friday.

A. Yoke Bar Squat: 25kg, 45kg, 75kg, 95kg, 115kg x 5.

B. Front Squat: 40kg, 60kg, 80kg, 90kg x 3.

C. Leg Press: 100kg x 3 x 10.

D. Leg Drops: 3 x 20.

Avg 129 Max 168(?)

Saturday.

A. Face Pulls: 4 x 15.

B. Seated BB OHP: 20, 40, 50, 60kg x 5.

C. Pull up: 4 x 4.

D. DB Bench Press: 22kg DBs x 10, 30kg DBs x 10, 36kg DBs x 10.

E. Seated Cable Row: 3 x 10.

F. Dips x 8, 8, 10.

G. EZ Bar Curl: Bar + 20kg x 3 x 15. Drop set with 30kg/20kg/10kg x 8 each.

Avg 117 Max 163

Monday.

A. Zercher Bulgarians: BW x 8, 20kg x 8, 30kg x 8.

B. RDL: 60kg x 5, 100kg x 5, 140kg x 5.

C. BB Hipthruster: 60kg x 15, 80kg x 15, 100kg x 15.

D. Seated Leg Curl: 3 x 10.

E. Russian Twist: 20kg x 3 x 10/10.

Tuesday.

A. Reverse Flye x 4 x 15.

B. Bench Press: 40kg x 8, 60kg x 5, 80kg x 4, 90kg x 3, 97.5kg x 3. 82.5kg x 8.

C. BB Row: 60kg, 70kg, 80kg x 8.

D. DB shrug: 40kg DBs x 3 x 15.

E. Lateral Raise: 12kg DBs x 50 total.

F. Pushdown x 75 total.

G. DB Curl: 12kg DBs x 75 total.

Saturday.

A. SSB Squat: up to 115kg x 5.

B. Front Squat: 40, 50, 60, 70, 80kg x 3.

C. Good Morning: 25, 35, 45 x 5.

D. Wheel rollout: 3 x 8

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About a week off for a domestic holiday

Friday.

A. Zercher Bulgarians: BW x 7/7, 20kg x 2 x 7/7.

B. RDL: 30kg, 70kg, 100kg, 120kg x 5.

C. BB Shrug: 120kg x 3 x 10.

D. SSB Good Morning: 25kg, 45kg, 55kg x 5.

E. BB Hipthruster: 60kg x 10, 15, 20.

F. Butterfly sit up x 3 sets

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Sunday.

A. Face Pulls: 4 x 15.

B. Bench Press: 40, 60, 80, 90kg x 5. 80kg x 10.

C. Pull up: 3 x 5.

D. Pendlay row: 60kg x 3 x 10.

E. Seated DB OHP: 18kg DBs x 3 x 10.

F. Dips: 3 x 8.

G. BB Curl: bar x 3 x 25.

Tuesday.

A. SSB Squat: 25, 45, 65, 85, 105kg x 8.

B. Front Squat: 40, 50, 60, 70kg x 3.

C. Wheel rollouts: 3 x 10.

how dose training feel after the holiday?