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JayRoc's Log
 

JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Monday.



A1. CGBP: 60kg x 5, 80kg x 4, 100kg x 3, 110kg x 2.
A2. Pulldown: 4 x 10.

B1. Press: 57.5kg x 4 x 3.
B2. Face Pulls: 4 x 12.

C1. Incline DB Press: 40kg x 3 x 5.
C2. One-arm BB Row: 30kg x 3 x 6.

D1. English Curl: 50kg x 5 x 7.
D2. Pushdown: 3 x 8.
D3. Lateral Raise: 16kg x 3 x 8.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Wednesday.



A. Box Jump: 24" x 3 x 5.

B. Squat Jump: 40kg x 2 x 5.

C. Deadlift: 60kg x 5, 105kg x 5, 145kg x 8.

D. Bulgarians: 18kg DB's, 2 x 5 @ 40X0 tempo.

E. Good Mornings: 60, 70, 80kg x 5.

F1. Rotating med ball slam: 2 x 6.
F2. BB Thruster: 40kg x 2 x 10.

G. RKC Plank: 2 x 15 secs.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Friday.



A1. Bench Press: 60kg x 5, 80kg x 4, 95kg x 3, 102.5kg x 3 x 2 (all paused).
A2. Face Pulls: 4 x 10.

B1. Incline DB Press: 35kg x 3 x 10.
B2. Pulldown: 4 x 7.

C1. Pushdown: 3 x 7.
C2. BB Row: 60, 70, 80kg x 10.

D1. DB Curl: 16kg x 4 x 10.
D2. BB Shrug; 120kg x 4 x 10.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Saturday.



A. Squat: 107.5kg x 8 x 2.

B. Good Morning: 70, 80, 90kg x 3.

C. Reverse Hypers: 30, 40, 50kg x 10.

D. Weighted Plank: 80kg x 30 seconds.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Monday.



A1. Floor Press: 60kg x 5, 80kg x 5, 100kg x 3, 110kg x 2.
A2. Pull-ups: Ladder 1-7 (28 total reps).

B1. Press: 60kg x 4 x 3.
B2. 1-arm BB Row: bar 30kg, 3 x 8.

C1. Lateral Raise: 10kg x 3 x 8.
C2. Dips: 10kg x 8, 20kg x 8, 10kg x 8.
C3. Cheat Curl: 50kg x 3 x 10.

D. Erg: 1000m row sub-4min.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Tuesday.



A. Agility ladder: Forward and Lateral work.

B. Hurdle hops: double and single leg progressions.

C. Box Jump: 3 x 5, easy enough heights, finishing on 30.5".


D. Deadlift: 60kg x 5, 100kg x 5, 140kg x 3, 165kg x 3 x 2.

E. BB Bulgarians: 20, 30, 40kg x 6.

F. Lying Russian Twist: 28kg x 3 x 7.


G. 600m Shuttle Run (6x100m) in 2.42

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Thursday.



A1. Bench Press: speed reps @70kg, 8 x3 otm.
A2. Pulldown: 4 x 10.

B1. Neutral-grip DB Floor Press: 35kg, 3 x 10.
B2. BB Row: 80kg x 3 x 8.

C1. Pushdown: 3 x 15.
C2. DB Shrug: 40kg x 3 x 15.
C3. DB Curl: 20kg x 3 x 8.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Friday.



A. Agility Ladder: Forward and lateral drills, 10 of each.

B. Squat: 60, 80, 100kg x 5, 112.5kg x 8.

C E.S.M.O.T.M:
1. Power Snatch: 45kg x 5 x 1
2. Front Squat: 70kg x 5 x 3
3. KB Swing: 36kg x 5 x 10

D. KTE's: 3 x 8.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Wednesday.



A. Agility Ladder: 10 lengths x forward drill, 10 x lengths lateral drill.

B. Speed Pulls: 130kg @ 3" deficit: 10 x 1otm.

C. Reverse-lunge, front foot elevated 4": 17.5kg DB's, 3 x 7.

D. GHR: 3 x 7.

E. Lying russian twist: 28kg x 3 x 6.


F. Erg: 1000m in 3:42

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Friday.



A1. Bench Press: 60, 75, 87.5kg x 5, 97.5kg x 8 (all paused).
A2. Face Pulls: 3 x 12.

B. Chin-ups x 50.

C1. Press: 60kg x 4 x 3.
C2. T-Bar Row: 40kg x 10, 60kg x 2 x 10.

D1. DB Shrug: 40kg x 2 x 20.
D2. DB Curl: 16kg x 2 x 12.
D3. Lateral Raise: 10kg x 2 x 10.




Had to cut things a little short, seem to done something to my forearm/wrist.
Pronation elbow extension = agony.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Monday.




A. Agility Ladder.

B. Box Jump: up to 31.5"

C. Squat: 60, 80kg x 5, 100, 120kg x 3, 130, 140, 145, 150kg x 1.

D1. Good Morning: 60kg x 5 x 5
D2. Zombie Squat: 60kg x 5 x 5 (D1 and 2 completed in 4.40, ie no rest)

E. 7kg Ball Slam: 10 secs on / 20 secs off for 5 rounds, 35 reps total.


Today's conclusions: I am fat

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Tuesday.



A. Face Pulls: 4 x 12.

B1. Inc. DB Press: 40kg x 3 x 5.
B2. Pulldown: 3 x 6.

C1. Press: 62.5kg x 3 x 3.
C2. DB Row: 40kg x 3 x 8.

D1. KPU: 3 x 5
D2. SGHP: 40kg x 3 x 6.
D3. Dips: 3 x 7.

E. BB Curl: Bar x 3 x 20.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Thursday.



A. Power Snatch: 20, 30, 40, 45, 50kg x 3.

B. Deadlift: 80kg x 5, 120kg x 5, 160kg x 8.

C. Reverse Lunge: 22kg DB's, 2 x 8.

D. Erg: 500m row.

E. Lying Russian Twist: 20kg x 2 x 8.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Friday.



A1. Bench Press: 70kg x 5, 90kg x 3, 107.5kg x 1, 111.25kg x 1, 117.5kg x 1.
A2. Pull-ups x 50.

B1. Inc. DB Press: 27.5kg, 3 x 12.
B2. BB Row: 70kg x 3 x 8.

C1. Dips: 3 x 12.
C2. BB Curl: 30kg x 3 x 10.
C3. Lateral Raise: 3 x 8.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Monday.



Squat: 110kg x 10 x 2 OTM.



Then


5 rounds of

"Plyo" pull-up x 4
Clapping Push-up x 6
7' Broad Jump x 8

In eleven minutes.

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Tuesday.



Deadlift: 60, 100kg x 5. 140, 165kg x 3. 175, 180, 185kg x 1 (all beltless).


Then

6 rounds in 11.20 of

7 x Bent over DB row
7 x DB Power Clean
7 x DB Push Press


W/ 22.5kg DB's

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Thursday.



Speed Bench: 72.5kg x 8 x 3 OTM.


Then

100kg Squat, 32kg KB Swing x 21/15/9 of each for time.

10 mins 11 seconds. Dammit. So close

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Friday.



Hang Power Clean: 40, 50, 60kg x 3, 65, 70kg x 2, 75, 77.5, 80kg x 1.



Then

2 rounds of

2 mins Max push ups, 2 mins rest
2 mins Max Neutral-grip chins, 2 mins rest
2 mins Max cals on the Erg, 2 mins rest.

Push-ups 60 reps and 50 reps.
Chins 20 reps and 18 reps.
Erg 38 cals and 38 cals.


Legs in bits after yesterday

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Monday.


Squat: 60kg x 5, 80kg x 5, 100kg x 4, 115kg x 3, 127.5kg x 8.


Then
Five rounds for time of:

80kg Good Morning x 5
Burpee x 6
Dips x 10

9:48.



RKC Plank: 3 x 15 secs

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Tuesday.



A. Hang Power Snatch: 40kg x 3 x 3, 50kg x 3.

B. Deadlift: 100kg x 3, 140kg x 3, 160kg x 2, 180kg x 1, 195kg x 1, 205kg x 1 (PR).


Then

C1. 20" Step-ups w/24kg DB's: 10, 10, 5, 5.
C2. Pull-ups: 10, 8, 7, 5, 5, 5, 5, 5.
C3. KB Swing @ 32kg: 15, 15, 15, 15, 15, 13, 12.

C for time in 22.41

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Thursday.



A. Bench Press: 60kg x 5, 80kg x 5, 95kg x 3, 110kg x 2, 120kg x 1, 125kg x 1, 127.5kg x 1.

B1. Front Squat: 80kg x 5 x 3
B2. 60-metre shuttle sprint x 5

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Monday.



A. Squat: 70kg x 5, 100kg x 5, 120kg x 3, 130kg x 5 x 2.

B1. Dynamic push-up: 15, 10, 10, 10, 10, 7, 6, 5, 4, 3 (80 total).
B2. 20" step-up with 16kg KB's: 10, 8, 7.
B3. Double-unders: 10,10,10,10,10,10,10,10 (80 total).

B done in 19.43

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Wednesday.



A. Speed Pulls: 125@ 3" deficit, 12 x 1.

B. Reverse-band Deadlift (light bands): 150kg x 3, 180kg x 3, 200kg x 3.



Then

C. 2 rounds with 3 mins rest between rounds of

Power Clean 70kg x 5
100 x skips
Push Press 60kg x 10
80 x skips
Kettlebell swing 24kg x 20
60 x skips
5kg Ball Slam x 20
40 x skips.

Done in 20.58

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JayRoc
Level

Join date: Nov 2006
Location: Ireland
Posts: 473

Thursday.



A1. Bench Press: 90kg x 15, 12, 9
A2. Pull-ups/neutral-grips chins: 15kg x 15, 12, 9

Done in 16.48



B1. KB Swing: 24kg x 10
B2. Right rack kb squat x 10
B3. Right rack walk x 25m
B4. KB Swing x 10
B5. Left rack kb squat x 10
B6. Left rack walk x 25m

4 rounds in 14.42



C. Lying russian twist: 24kg x 2 x 8.



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