Roberts Training Journal.
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tryst15/10/11 @ 19:50
SATURDAY 15th OCTOBER
SQUATS
60kg x 5
60kg x 5
100kg x 2
132.5kg x 6
132.5kg x 6
132.5kg x 6
132.5kg x 6
132.5kg x 6
132.5kg x 6
60kg x 20
Wasnt looking forward to this 6x6 but 3rd set onwards were easy, maybe ive finally found a way to squat? Was pleased i managed this easy until i realised that i benched 5x5 at practically the same weight recently, so long way to yet on the squat.
SQUATS
60kg x 5
60kg x 5
100kg x 2
132.5kg x 6
132.5kg x 6
132.5kg x 6
132.5kg x 6
132.5kg x 6
132.5kg x 6
60kg x 20
Wasnt looking forward to this 6x6 but 3rd set onwards were easy, maybe ive finally found a way to squat? Was pleased i managed this easy until i realised that i benched 5x5 at practically the same weight recently, so long way to yet on the squat.
tryst16/10/11 @ 19:31
SUNDAY 16th OCTOBER
BENCHPRESS.
60kg x 10
80kg x 5
100kg x 15
100kg x 12
100kg x 10
100kg x 7
100kg x 6.
INCLINE BENCHPRESS.
50kg x 5
60kg x 5
80kg x 5
90kg x 5
95kg x 5
REVERSE GRIP BENCHPRESS.
60kg x 10
80kg x 10
90kg x 10
Finished with tricep pushdowns and ropepulls, light x lots.
BENCHPRESS.
60kg x 10
80kg x 5
100kg x 15
100kg x 12
100kg x 10
100kg x 7
100kg x 6.
INCLINE BENCHPRESS.
50kg x 5
60kg x 5
80kg x 5
90kg x 5
95kg x 5
REVERSE GRIP BENCHPRESS.
60kg x 10
80kg x 10
90kg x 10
Finished with tricep pushdowns and ropepulls, light x lots.
tryst19/10/11 @ 21:00
WEDNESDAY 19th OCTOBER.
SQUAT.
60kg x 5
100kg x 3
142kg x 2
142kg x 2
142kg x 2
142kg x 2
142kg x 2
142kg x 2
DEFICIT DEADLIFT.
60kg x 10
100kg x 5
140kg x 3
180kg x 2
WIDE GRIP CHINS
B.W x 5 x 5
BARBELL ROWS.
60kg x 5
100kg x 5
120kg x 5
130kg x 3
60kg x 25
5x5 at this new weight next squat sesh.
SQUAT.
60kg x 5
100kg x 3
142kg x 2
142kg x 2
142kg x 2
142kg x 2
142kg x 2
142kg x 2
DEFICIT DEADLIFT.
60kg x 10
100kg x 5
140kg x 3
180kg x 2
WIDE GRIP CHINS
B.W x 5 x 5
BARBELL ROWS.
60kg x 5
100kg x 5
120kg x 5
130kg x 3
60kg x 25
5x5 at this new weight next squat sesh.
tryst21/10/11 @ 19:01
FRIDAY 21st OCTOBER
SEATED BBELL PRESS.
30kg x 15
50kg x 10
60kg x 10
70kg x 10
60kg x 10
60kg x 10
STANDING D.BELL PRESS
30kg x 5 (l+r)
34kg x 5 (l+r)
SEATED D.BELL PRESS
36kg x 5
40kg x 5
B.BELL SHRUGS.
60kg x 10
100kg x 10
140kg x 5
160kg x 5
170kg x 5
FRONT SHOULDER RAISES
25kg plate x 10 x 5
SEATED BBELL PRESS.
30kg x 15
50kg x 10
60kg x 10
70kg x 10
60kg x 10
60kg x 10
STANDING D.BELL PRESS
30kg x 5 (l+r)
34kg x 5 (l+r)
SEATED D.BELL PRESS
36kg x 5
40kg x 5
B.BELL SHRUGS.
60kg x 10
100kg x 10
140kg x 5
160kg x 5
170kg x 5
FRONT SHOULDER RAISES
25kg plate x 10 x 5
tryst23/10/11 @ 18:52
SATURDAY 22nd OCTOBER
Gunz, nothing but the gunz.....
SUNDAY 23rd OCTOBER
SQUATS
60kg x 2
60kg x 2
80kg x 2
100kg x 2
120kg x 2
142kg x 5
142kg x 5
142kg x 5
142kg x 5
142kg x 5
Finished off with 5 sets leg press. Again i hit a sweet spot on one set of my 5's, they felt great, others not so much.
Gunz, nothing but the gunz.....
SUNDAY 23rd OCTOBER
SQUATS
60kg x 2
60kg x 2
80kg x 2
100kg x 2
120kg x 2
142kg x 5
142kg x 5
142kg x 5
142kg x 5
142kg x 5
Finished off with 5 sets leg press. Again i hit a sweet spot on one set of my 5's, they felt great, others not so much.
tryst25/10/11 @ 21:33
TUESDAY 25th OCTOBER
BENCHPRESS
60kg x 5
80kg x 5
100kg x 17
100kg x 14
100kg x 10
100kg x 8
100kg x 8
60kg x 10 x 3(Reverse grip)
INCLINE D.BELL PRESS
38kg x 6
42kg x 6
46kg x 6
STANDING EZ BAR BEHIND HEAD
10kg aside x 10
15kg aside x 10
20kg aside x 10
TRICEP PUSHDOWNS
35kg x 15, 10, 10, 6.
Bench was good, more reps thean last time, flat after that, in for ages and done next to nowt
BENCHPRESS
60kg x 5
80kg x 5
100kg x 17
100kg x 14
100kg x 10
100kg x 8
100kg x 8
60kg x 10 x 3(Reverse grip)
INCLINE D.BELL PRESS
38kg x 6
42kg x 6
46kg x 6
STANDING EZ BAR BEHIND HEAD
10kg aside x 10
15kg aside x 10
20kg aside x 10
TRICEP PUSHDOWNS
35kg x 15, 10, 10, 6.
Bench was good, more reps thean last time, flat after that, in for ages and done next to nowt
tryst28/10/11 @ 15:38
FRIDAY 28th OCTOBER
DEFICIT DEADS
(d.o.h)
60kg x 5
100kg x 3
140kg x 2
180kg x 1
18" DEADS
(mixed grip)
180kg x 5
200kg x 3
210kg x 2(belt)
220kg x 1
230kg x 1
BENT OVER B.BELL ROWS
100kg x 10
140kg x 4
100kg x 10
60kg x 20
WIDE GRIP CHINS
b.w x 5 x 5
DEFICIT DEADS
(d.o.h)
60kg x 5
100kg x 3
140kg x 2
180kg x 1
18" DEADS
(mixed grip)
180kg x 5
200kg x 3
210kg x 2(belt)
220kg x 1
230kg x 1
BENT OVER B.BELL ROWS
100kg x 10
140kg x 4
100kg x 10
60kg x 20
WIDE GRIP CHINS
b.w x 5 x 5
tryst30/10/11 @ 20:29
SUNDAY 30th OCTOBER
Had my training partner back! So easy night, do a little every night this week to ease him back in......
SQUATS.
40kg x 5
60kg x 5
100kg x 3
130kg x 2
140kg x 2
150kg x 2
160kg x 2.
DECLINE BENCH.
60kg x 10
80kg x 10
100kg x 10
120kg x 5
130kg x 5.
And that was it. 150kg x 4 x 4 next squat sesh later in week.
Had my training partner back! So easy night, do a little every night this week to ease him back in......
SQUATS.
40kg x 5
60kg x 5
100kg x 3
130kg x 2
140kg x 2
150kg x 2
160kg x 2.
DECLINE BENCH.
60kg x 10
80kg x 10
100kg x 10
120kg x 5
130kg x 5.
And that was it. 150kg x 4 x 4 next squat sesh later in week.
tryst01/11/11 @ 21:33
TUESDAY 1st NOVEMBER
SEATED BBELL PRESS
bar x 10
40kg x 10
60kg x 10
70kg x 5
80kg x 5
SEATED DBELL PRESS
40kg x 10
40kg x 10
40kg x 10
BBELL SHRUGS
100kg x 10
140kg x 5
170kg x 2
SHOULDER PRESS MACH.
20kg aside x 10
40kg aside x 10
60kg aside x 6.
SEATED BBELL PRESS
bar x 10
40kg x 10
60kg x 10
70kg x 5
80kg x 5
SEATED DBELL PRESS
40kg x 10
40kg x 10
40kg x 10
BBELL SHRUGS
100kg x 10
140kg x 5
170kg x 2
SHOULDER PRESS MACH.
20kg aside x 10
40kg aside x 10
60kg aside x 6.
tryst04/11/11 @ 15:38
FRIDAY 4th NOVEMBER
SQUATS
bar x 10
60kg x 5
100kg x 2
130kg x 2
150kg x 4
150kg x 4
150kg x 4
150kg x 4
S.L.D.L
(d.o.h)
60kg x 5
100kg x 5
140kg x 5
170kg x 1
170kg x 3
Squats felt good! The 4x4 was actually easier than the 5x5 and the 6x6 at the lighter weights. Off to Vegas on Sunday for a week, hope i can remember how to squat when i return now i feel like im slowly getting somewhere!
SQUATS
bar x 10
60kg x 5
100kg x 2
130kg x 2
150kg x 4
150kg x 4
150kg x 4
150kg x 4
S.L.D.L
(d.o.h)
60kg x 5
100kg x 5
140kg x 5
170kg x 1
170kg x 3
Squats felt good! The 4x4 was actually easier than the 5x5 and the 6x6 at the lighter weights. Off to Vegas on Sunday for a week, hope i can remember how to squat when i return now i feel like im slowly getting somewhere!
tryst05/11/11 @ 17:28
SATURDAY 5th NOVEMBER
BENCHPRESS.
60kg x 10
80kg x 5
100kg x 18
100kg x 12
100kg x 10
100kg x 5
100kg x 5.
FLAT D.BELL PRESS.
34kg x 10
42kg x 5
42kg x 5
42kg x 5
CHEST MACHINE PRESS.
20kg aside x 10
40kg aside x 10
50kg aside x 10
60kg aside x 10
Finished with tricep pulls n pushdowns. Pump to the max.
BENCHPRESS.
60kg x 10
80kg x 5
100kg x 18
100kg x 12
100kg x 10
100kg x 5
100kg x 5.
FLAT D.BELL PRESS.
34kg x 10
42kg x 5
42kg x 5
42kg x 5
CHEST MACHINE PRESS.
20kg aside x 10
40kg aside x 10
50kg aside x 10
60kg aside x 10
Finished with tricep pulls n pushdowns. Pump to the max.
tryst13/11/11 @ 22:06
Post Edited: 13.11.2011 @ 22:24 PM by tryst
SUNDAY 13th NOVEMBERBit of a spaced out, jet lagged sesh!
SQUAT.
60kg x 5
100kg x 3
132kg x 2
132kg x 2
132kg x 2
132kg x 2
132kg x 2
132kg x 2
DEADLIFT.
60kg x 5
100kg x 5
140kg x 3
180kg x 2
200kg x 1
205kg x 1
180kg x 5
140kg x 5.
158kg x3 x3 next squat sesh thru the week, p.b attempts week after. Will run this for deads next.
Whats with the 132 for 6x6 at this stage? Meant to just be doubles.
Hope the 3x3 and PB attempts go well. You seem to be enjoying it
Hope the 3x3 and PB attempts go well. You seem to be enjoying it
tryst13/11/11 @ 22:31
davycummings said:Whats with the 132 for 6x6 at this stage? Meant to just be doubles.
Hope the 3x3 and PB attempts go well. You seem to be enjoying it
Hope the 3x3 and PB attempts go well. You seem to be enjoying it
Edited! Told you i was jet-lagged Davy
I certainly didnt have 36 reps of anything in me, was doubles tonight! Whether i hit p.b's or not, i am squatting better and finding it easier and have been enjoying squats for first time ever so its all good.
Good to see your training is still flying Davy anyway!
The squatting better and enjoying it more seems to be a consistent theme with everyone who has given it a try. It seems to be catching on.
I cant believe how much my setup in particular improved
My training is going quite good yeah, cant complain always want a bit more though
I cant believe how much my setup in particular improved
My training is going quite good yeah, cant complain
always want a bit more though 12345678910111213141516171819202122