## RobT-aus' log

**Moderators:** Ironman, Jungledoc, ianjay, stuward

### RobT-aus' log: y2c3w17 20110907

Wednesday PM 1800-1900

5min row warmup

bar movement warmups (press, squat, clean)

5 x squat, press, deadlift w/ 20, 30, 40, 60

6 x advanced burpee / rowing pyramid: from 1 to 6 burpees w/ 50-60s hard rowing

movement drills and bendy stuff

11 chinups

5min row warmup

bar movement warmups (press, squat, clean)

5 x squat, press, deadlift w/ 20, 30, 40, 60

6 x advanced burpee / rowing pyramid: from 1 to 6 burpees w/ 50-60s hard rowing

movement drills and bendy stuff

11 chinups

### RobT-aus' log: y2c3w18 20110910

Saturday

2 x 6km runs (to work, from work to gym) 45min, 50min. lots of hills. nice and slow.

gym work

5min row warmup

bar warmups - squat, press, deadlift w/ 20kg

3 x 6 x pullup, dip, pushup

3 x 3 x pullup, dip, pushup

movement drills

off for 7 day holiday tomorrow.

no supplements, no exercise, lots of food and relaxing.

last break before the baby arrives.

will repeatedly test the claim that Vanuatu has the best beef in the world.

2 x 6km runs (to work, from work to gym) 45min, 50min. lots of hills. nice and slow.

gym work

5min row warmup

bar warmups - squat, press, deadlift w/ 20kg

3 x 6 x pullup, dip, pushup

3 x 3 x pullup, dip, pushup

movement drills

off for 7 day holiday tomorrow.

no supplements, no exercise, lots of food and relaxing.

last break before the baby arrives.

will repeatedly test the claim that Vanuatu has the best beef in the world.

### RobT-aus' log: y2c4w1 20110920

return to gym

5min row warmup

5 x squat, press, deadlift then 3 x hang clean @ 20, 30, 40, 60

4 x 1min row, 6 x 1 advanced burpees, 1min row, 6 x 1 pullups

2 x 1min row, 6 x 1 advanced burpee to 1 pullup, 1 min row

3 x 1min row, 6 x getting off floor without using hands, 1min row

jumping 3 x ~ 1.1m with 6, 8, 10, 12

~60 mins

Vanuatu beef is really, really good. go there if you like adventure.

5min row warmup

5 x squat, press, deadlift then 3 x hang clean @ 20, 30, 40, 60

4 x 1min row, 6 x 1 advanced burpees, 1min row, 6 x 1 pullups

2 x 1min row, 6 x 1 advanced burpee to 1 pullup, 1 min row

3 x 1min row, 6 x getting off floor without using hands, 1min row

jumping 3 x ~ 1.1m with 6, 8, 10, 12

~60 mins

Vanuatu beef is really, really good. go there if you like adventure.

### RobT-aus' log: y2c4w2 20110921

Wednesday AM

6kms jog - 40mins

4x 5 pullups, 10 dips, 10 pushups, 5 inverted rows - 2mR

6kms jog - 40mins

6kms jog - 40mins

4x 5 pullups, 10 dips, 10 pushups, 5 inverted rows - 2mR

6kms jog - 40mins

### RobT-aus' log: y2c4w3 20110923

Friday PM 1315-1400

5 x 80m uphill fast runs with lots of turny bits w/ 5 x 80m relaxing jog back.

60-90s R

8 x 10 pushups, 10 squats

60-90s R

5 x 80m uphill fast runs with lots of turny bits w/ 5 x 80m relaxing jog back.

60-90s R

8 x 10 pushups, 10 squats

60-90s R

### RobT-aus' log: y2c4w4 20110927

Tuesday 1830-2030

2kms run to gym (13 mins)

warmups

jumping up and squats then jumping down and squats - 4x6 w/ 1 to 4 steps

jumping over steps, adding a step each time from 1 to 9 doing:

jump over, add step, repeat, no rest

jump over, land in squat, jump up, turn around repeat, no rest

jump over, land then go directly into advanced burpee

from stomach on floor pushup to standing then jump over steps

pullups 1,2,3,4,5 then 4,3,2,2,2

1.5kms run home

2kms run to gym (13 mins)

warmups

jumping up and squats then jumping down and squats - 4x6 w/ 1 to 4 steps

jumping over steps, adding a step each time from 1 to 9 doing:

jump over, add step, repeat, no rest

jump over, land in squat, jump up, turn around repeat, no rest

jump over, land then go directly into advanced burpee

from stomach on floor pushup to standing then jump over steps

pullups 1,2,3,4,5 then 4,3,2,2,2

1.5kms run home

### RobT-aus' log: y2c4w5 20110929

Thursday 0830-0930

2kms run to gym (14mins)

500m row w/u

5 x squat, press, deadlift w/ 20, 40, 60

5 x pullup, dip, pushup, inverted row

1,2,4,5

2,4,6,5

3,6,8,5

4,6,8,5

4,4,6,5

1.5kms jog home

60min

2kms run to gym (14mins)

500m row w/u

5 x squat, press, deadlift w/ 20, 40, 60

5 x pullup, dip, pushup, inverted row

1,2,4,5

2,4,6,5

3,6,8,5

4,6,8,5

4,4,6,5

1.5kms jog home

60min

### RobT-aus' log: y2c4w6 20111003

Monday PM 1530-1630

3min row warmup

5 x squat, press, deadlift then 3 x clean with 22.5, 42.5, 62.5

5 x squat, deadlift w/ 82.5, 1 x pushpress w/ 82.5

simple circuit: 6 x deficit deadlift (1 step) w/ dumbell, 3 x feet to bar or pullups (alternated)

weights (kg): 2, 5, 8, 12, 15, 20, 24, 28, 32

pullups: between 1 and 8 - varied

switched to 6 (ea arm) x one arm dumbbell deficit deadlift, 3 x feet to bar or pullups

weights (kg): 35, 45, 50

pullups: 4, 5, 7 (chins)

experienced incredible doms after last jumping session. this was a nice compromise for vertical strength endurance.

3min row warmup

5 x squat, press, deadlift then 3 x clean with 22.5, 42.5, 62.5

5 x squat, deadlift w/ 82.5, 1 x pushpress w/ 82.5

simple circuit: 6 x deficit deadlift (1 step) w/ dumbell, 3 x feet to bar or pullups (alternated)

weights (kg): 2, 5, 8, 12, 15, 20, 24, 28, 32

pullups: between 1 and 8 - varied

switched to 6 (ea arm) x one arm dumbbell deficit deadlift, 3 x feet to bar or pullups

weights (kg): 35, 45, 50

pullups: 4, 5, 7 (chins)

experienced incredible doms after last jumping session. this was a nice compromise for vertical strength endurance.

### RobT-aus' log: y2c4w7 20111005

Wednesday 2000-2100

2kms run to gym - 5 x 30-60s fast runs w/ walking between

foam rolling to stop lower back 'over' tightening

3 x 3 x 20kg cleans w/ 20, 15, 10 pushups

4 x 3 x 40kg cleans w/ 14, 10, 8, 6 incline pushups

1 x weighted pullup w/ 8, 10, 12, 14, 16, 20

1 x weighted chinup w/ 24, 28

2kms downhill run home

2kms run to gym - 5 x 30-60s fast runs w/ walking between

foam rolling to stop lower back 'over' tightening

3 x 3 x 20kg cleans w/ 20, 15, 10 pushups

4 x 3 x 40kg cleans w/ 14, 10, 8, 6 incline pushups

1 x weighted pullup w/ 8, 10, 12, 14, 16, 20

1 x weighted chinup w/ 24, 28

2kms downhill run home

### RobT-aus' log: y2c4w8 20111007

Friday 1750-1835

3min row warmup

3 x power clean then push press then front squat w/ 20, 20, 40, 60

1 x power clean then push press then front squat w/ 70, 82.5, 87.5, pcleaned and fsquatted 90 but could not push press - current bw around 88.

this exercise made much better by placing two kicking pads beneath the plates and then just dropping the bar after the front squat. bar bounces big.

1 x weighted pullups w/ 16, 24

1 x partial weighted chins (chest didn't touch bar) w/ 28, 32

4 x pullups, 5 x chinups

5 x 1min rowing w/ ground to standing movements (from stomach to standing/from back to standing without arms)

lots of R between sets

45mins

3min row warmup

3 x power clean then push press then front squat w/ 20, 20, 40, 60

1 x power clean then push press then front squat w/ 70, 82.5, 87.5, pcleaned and fsquatted 90 but could not push press - current bw around 88.

this exercise made much better by placing two kicking pads beneath the plates and then just dropping the bar after the front squat. bar bounces big.

1 x weighted pullups w/ 16, 24

1 x partial weighted chins (chest didn't touch bar) w/ 28, 32

4 x pullups, 5 x chinups

5 x 1min rowing w/ ground to standing movements (from stomach to standing/from back to standing without arms)

lots of R between sets

45mins

### RobT-aus' log: y2c4w9 20111009

Sunday 1000-1100

4min row warmup

jumping day

jumping over steps, adding a step each time from 1 to 9 doing:

jump over, add step, repeat

jump over, land in squat, jump up

jump over, land, then go directly into advanced burpee

from stomach on floor, pushup to standing, then jump over steps

the made three jumps (from 4 steps to 8 steps), jumped over three in succession then advanced burpee

6 x jump up ~ 1.2m holidng weight: 6, 8, 10, 12

8 x pullups then 5 x 60kg press

6 x chinups then 5 x 60kg push press

3 x neutral grip pullup then finished

4min row warmup

jumping day

jumping over steps, adding a step each time from 1 to 9 doing:

jump over, add step, repeat

jump over, land in squat, jump up

jump over, land, then go directly into advanced burpee

from stomach on floor, pushup to standing, then jump over steps

the made three jumps (from 4 steps to 8 steps), jumped over three in succession then advanced burpee

6 x jump up ~ 1.2m holidng weight: 6, 8, 10, 12

8 x pullups then 5 x 60kg press

6 x chinups then 5 x 60kg push press

3 x neutral grip pullup then finished

### RobT-aus' log: y2c4w10 20111011

Wednesday PM 1740-1840

bar movements warmup w/ 20 - deadlift, clean, press, overhead squat

4min row warmup

8 x 1min row @ 1m30 < pace < 1m55s /500m then farmers walk w/ weight then 8 x press w/ weight

weights: 4, 8, 12, 16, 20 (each hand), 24 (only one), 28 (only one), 32 (only one)

no rest other than walking to and from stations

press then front squat w/ 20, 40, 60, 70, 80 (pushpress), failed at 85

vertical movements warmdown (dip/pullup)

edit: fixed cycle numbering

bar movements warmup w/ 20 - deadlift, clean, press, overhead squat

4min row warmup

8 x 1min row @ 1m30 < pace < 1m55s /500m then farmers walk w/ weight then 8 x press w/ weight

weights: 4, 8, 12, 16, 20 (each hand), 24 (only one), 28 (only one), 32 (only one)

no rest other than walking to and from stations

press then front squat w/ 20, 40, 60, 70, 80 (pushpress), failed at 85

vertical movements warmdown (dip/pullup)

edit: fixed cycle numbering

Last edited by robt-aus on Mon Oct 17, 2011 4:02 am, edited 1 time in total.

### RobT-aus' log: y2c4w11 20111013

Thursday 1000-1130

6kms run - 44 mins

4 x bodyweight circuit (pullups, dips, pushups, inverted rows)

8,4,8,5

6,4,6,5

4,4,4,5

3,4,5,5

6kms run - 36 mins

lovely adductor/abductor tenderness from rowing last session

edit: fixed cycle numbering in subject

6kms run - 44 mins

4 x bodyweight circuit (pullups, dips, pushups, inverted rows)

8,4,8,5

6,4,6,5

4,4,4,5

3,4,5,5

6kms run - 36 mins

lovely adductor/abductor tenderness from rowing last session

edit: fixed cycle numbering in subject

Last edited by robt-aus on Mon Oct 17, 2011 4:02 am, edited 1 time in total.

### RobT-aus' log: y2c4w12 20111016

Sunday 0930-1100

2km walk/run - 20min

5min row w/u - last 1min at 1:35/500m

bar warmups

snatch 3 x 3 x 20kg, 2 x 3 x 30kg, 3 x 1 x 40

overhead squat 3 x 3 x 20, 2 x 3 x 30, 1 x 40

clean 3 x 30, 3 x 40, 2 x 60, 2 x 70

4 x 4 x deep dips, 1 x pullup with legs extended

2km walk/run - 15min

2km walk/run - 20min

5min row w/u - last 1min at 1:35/500m

bar warmups

snatch 3 x 3 x 20kg, 2 x 3 x 30kg, 3 x 1 x 40

overhead squat 3 x 3 x 20, 2 x 3 x 30, 1 x 40

clean 3 x 30, 3 x 40, 2 x 60, 2 x 70

4 x 4 x deep dips, 1 x pullup with legs extended

2km walk/run - 15min

### RobT-aus' log: 20111017

Monday PM 1800-1900

not part of cycle

walked/jogged up and down hill with backpack + 4 sandbags - 30 mins

walked around with pack for 30mins

hung out with wife and we went walking and grocery shopping while I was carrying sand in a poorly designed pack.

did a pushup or 5

not part of cycle

walked/jogged up and down hill with backpack + 4 sandbags - 30 mins

walked around with pack for 30mins

hung out with wife and we went walking and grocery shopping while I was carrying sand in a poorly designed pack.

did a pushup or 5