Roberts Training Journal.

Cheers mate! Any pb a good one these days!

FRIDAY.

DECLINE DUMBELL PRESS.

28kg x 15.
38kg x 12.
48kg x 8.
48kg x 8.

DUMBELL FLY.

20kg x 15.
24kg x 12.
28kg x 10.

CABLE FLYS.

20kg x 15 x 3.

TRICEP DIPS.

B.W X 10 X 10.

TRICEP PUSHDOWNS.

20kg x 20.
25kg x 15.
30kg x 15.
35kg x 10.
40kg x 10.

TRICEP ROPE PULLS.

15kg x few x lots.

Quick and easy friday sesh.

FRIDDAY.

Ok, not trained for a week because of the weather so wanted a decent sesh. Marc and i both up.

SQUATS.

70kg x 5.
110kg x 3.
150kg x 2.
170kg x 5. (Suit bots & belt on)
190kg x 2. (+ wraps)

170 set were prob all high except 5th rep. Messing around with form n stance. 150 set were a.t.g. Depth aint a prob for me, i cant stop myself from dropping right down. Wouldnt mind being able to hover around or just above depth to see if i could handle more weight instead of going mega deep every time. Once i max out wrapped, i wiil go back to raw for reps to see if i can sort it out.

DEFICIT DEADS.

60kg x 5.
110kg x 5.
160kg x 5. (mixed grip)
180kg x 3.

18" RACK PULLS.

200kg x 1.
240kg x 1.
280kg x 1. (P.B)
300kg F x 2.

Well we thought it was these weights...
Marc lost his grip 3 times at lockout when pulling 305, he couldnt understand why cos he pulled 300 for 3 easy last wk. Took off 2.5 aside for my 300 attempt and got the bar moving on one side but not to be. Went for a pee, came back to Marc stripping the bar and adding it up. 147.5 aside. Marc was pulling 315 and me 310!! So i actually done 250 then 290 and failed 310 not 300! We musta put 25s on at one point and counted 20kg. Our plates are all same colour, make sure we keep em all same next time!

nice 18inchers again MOFO!! 300kg before xmas is definately do able...

As long as i keep an eye on what your taking off/putting on your side of the bar, instead of trying to do me in, i might manage it!!

Strong work dude

Cheers big fella!


THURSDAY.

Ok, trained once last week due to arctic weather and first time this week due to heavy man flu and bizarre 5pm - 3am shift im on this week. Think im slightly overdosing on flu meds too....

BENCHPRESS. (Max Grip Width)

Bar x 20.
60kg x 10.
80kg x 5.
100kg x 3.
120kg x 3.
100kg x 5.
100kg x 5.
100kg x 5.

First tentative bench in a few weeks.

DIPS.

BW x 10.
BW+25kg x 6.
BW+50kg x 3.
BW+25kg x 6.
BW x 10.

TRICEP PUSHDOWN.

20kg x 15.
30kg x 15.
40kg x 15.

ROPE PULLDOWNS.

20kg x 15 x 3.

Not much to log but good to be back doing a wee bit.

Looks a good first session back Robert. What grip do you use in competition? (stupid question really as I seen you bench in a competition recently but I can't recall doh).

Last time out, all warm ups etc wide, index finger on ring then for max attempts or comp lifts, middle finger on the ring. Im working my way in to pinky on ring, how you finding it?
Your bench looks just as strong either way at the mo.

Sounds good mate, a lot of strong raw benchers seem to favour the pinkies on the ring grip. I really enjoyed using it today, the 150's I've done recnetly with max width grip were very fast and strong reps (except on Monday there lol), todays pinkies on the rings effort was noticably harder but I think it definately has potential for me and no doubt for you too.

defo mate, i feel the lift easier wider at the mo but feel slightly narrower will be more powerfull once i get it working.

Marc you've been deloading for a few years now right mate?

And counting........

ive been deloading now for 3yrs! just wait till i start hitting it big time f**kers!!

Im by no means a great bencher but ive found that this was the case for me and my bench has been coming on quite well after changing. Some nice dips in there. Im rubbish at dips!