## RobT-aus' log

**Moderators:** Ironman, Jungledoc, darshana, stuward

### RobT-aus' log: y2c5w10 20111118

Friday

AM

2km walk to gym

circuit - pullup (8,6,4,2,4), dip (8,6,4,2,5), pushup (8,6,4,4,4), inverted row (7,6,4,3,3), squat w/10 (8,6,4,4,10), stepup (5 x8) , bridge (5x30s)

1-2mR between

2kms walk home

AM

2km walk to gym

circuit - pullup (8,6,4,2,4), dip (8,6,4,2,5), pushup (8,6,4,4,4), inverted row (7,6,4,3,3), squat w/10 (8,6,4,4,10), stepup (5 x8) , bridge (5x30s)

1-2mR between

2kms walk home

### RobT-aus' log: y2c5w11 20111120

Sunday PM

13kms run 73mins

13kms run 73mins

### RobT-aus' log: y2c5w12 20111121

Monday PM

4 x 100m hillsprint

2 x 50m hillsprint

4 x 100m hillsprint

2 x 50m hillsprint

### RobT-aus' log: y2c5w13 20111122

Tuesday PM

6.2kms run 33.5mins

6.2kms run 33.5mins

### RobT-aus' log: y2c5w14 20111124

Thursday PM

2kms jog

circuit (30,15,8,4,4) w/ superset

squat (7.5, 20, 40, 50, 70) / lunge (5 x 8 x 6kg)

benchpress (22.5, 42.5, 62.5, 72.5, 75) / chinup ( 5 x 4)

horizontal row (10, 20, 40, 60, 70 + 1 x 65) / pushup (5 x 8)

2kms jog home

72mins

2kms jog

circuit (30,15,8,4,4) w/ superset

squat (7.5, 20, 40, 50, 70) / lunge (5 x 8 x 6kg)

benchpress (22.5, 42.5, 62.5, 72.5, 75) / chinup ( 5 x 4)

horizontal row (10, 20, 40, 60, 70 + 1 x 65) / pushup (5 x 8)

2kms jog home

72mins

### RobT-aus' log: y2c5w15 20111125

Friday AM

9.2 kms w/ 6kg pack 50min

circuit w/ pack pullup (4,3) dip (6,5), pushup (8,6)

3 x seated rope climbs taller than me

9.2 kms w/ 6kg pack 50min

circuit w/ pack pullup (4,3) dip (6,5), pushup (8,6)

3 x seated rope climbs taller than me

### RobT-aus' log: y2c5w16 20111128

Monday PM 1820-1920

2kms jog to gym - 15min

circuit - pullup (8,6,4,2,6), dip (8,6,4,2,5), pushup (8,6,4,6,4 (diamond)), inverted row (6,5,4,3,2), squat (8 x 10, 12.5, 15, 20, 20) , stepup (8 x 10, 12.5, 15, 20, 20), bridge (5x10-30s)

1-1.5mR between - ~19m

2kms run home

2kms jog to gym - 15min

circuit - pullup (8,6,4,2,6), dip (8,6,4,2,5), pushup (8,6,4,6,4 (diamond)), inverted row (6,5,4,3,2), squat (8 x 10, 12.5, 15, 20, 20) , stepup (8 x 10, 12.5, 15, 20, 20), bridge (5x10-30s)

1-1.5mR between - ~19m

2kms run home

### RobT-aus' log: y2c5w17 20111129

Tuesday PM 1530-1630

2 x 3.5kms run 17m22, 15m - 5mR: flat course, no stops, no people.

drive to gym: power clean 2 x 80, press 4 x 60

2 x 3.5kms run 17m22, 15m - 5mR: flat course, no stops, no people.

drive to gym: power clean 2 x 80, press 4 x 60

### RobT-aus' log: y2c5w18 20111202

Friday AM 0830-1010

2km jog to gym 15m

circuit (30,15,8,4,4) w/ superset

squat (7.5, 22.5, 40, 80, 100) / lunge (5 x 8 x 7kg)

benchpress (20, 30, 70, 80, 2 x 85) / chinup ( 5 x 4)

horizontal row (5, 25, 40, 60, 65 + 1 x 70) / pushup (5 x 8)

deadlift (15 x 60kg, 8 x 100, 4 x 140, 1 x 160/ pushpress (60kg x 2,1,1,3)

minimal rest

2kms jog home 20m

100mins

2km jog to gym 15m

circuit (30,15,8,4,4) w/ superset

squat (7.5, 22.5, 40, 80, 100) / lunge (5 x 8 x 7kg)

benchpress (20, 30, 70, 80, 2 x 85) / chinup ( 5 x 4)

horizontal row (5, 25, 40, 60, 65 + 1 x 70) / pushup (5 x 8)

deadlift (15 x 60kg, 8 x 100, 4 x 140, 1 x 160/ pushpress (60kg x 2,1,1,3)

minimal rest

2kms jog home 20m

100mins

### RobT-aus' log: y2c5w19 20111204

Sunday PM 1420-1520

2kms jog to gym 15m

circuit: 4 x row, standing arm ergometer, stepper - decreasing time increasing effort on each station from 4m,3m,4m to 1m,0.5m,1m

plyo jumpdowns, then plyojump downs to rolls 4 @ 0.25m, 0.5m and 1m - think plfs, despite the fact i'll probably never need to do one

2kms jog home

lovely glute doms from last session. again. plyo seems to help.

2kms jog to gym 15m

circuit: 4 x row, standing arm ergometer, stepper - decreasing time increasing effort on each station from 4m,3m,4m to 1m,0.5m,1m

plyo jumpdowns, then plyojump downs to rolls 4 @ 0.25m, 0.5m and 1m - think plfs, despite the fact i'll probably never need to do one

2kms jog home

lovely glute doms from last session. again. plyo seems to help.

### RobT-aus' log:y2c6w1 20111218

Sunday AM 0930-1130

2kms jog to gym 14min

5min row w/u

squat 5 x bw, 20, 40, 60, 80, 90

benchpress 5 x 20, 30, 50, 60, 70

press 5 x 20, 30, 40, 50, 50

power clean 3 x 20, 40, 60, fail at 80, 70

back extensions 3 x 10

pullup/chinup (mixed grips) 3 x 5, 2 x 3

2kms jog home

110 mins all up - maybe 50-55min in gym 25-30 min running

1 week off for early Christmas celebrations and silly season work; 1 week due to bug/flu.

no protein/creatine supps for last 4 weeks, have gone a bit Christmas carb crazy (breads, cake, beer, cheer)

slowly pouring through SS 3rd ed., which is tighter slightly smaller than the 2nd, punchier and is very strong on biomechanics.

Kat and I are enjoying our early Christmas before our big present arrives.

2kms jog to gym 14min

5min row w/u

squat 5 x bw, 20, 40, 60, 80, 90

benchpress 5 x 20, 30, 50, 60, 70

press 5 x 20, 30, 40, 50, 50

power clean 3 x 20, 40, 60, fail at 80, 70

back extensions 3 x 10

pullup/chinup (mixed grips) 3 x 5, 2 x 3

2kms jog home

110 mins all up - maybe 50-55min in gym 25-30 min running

1 week off for early Christmas celebrations and silly season work; 1 week due to bug/flu.

no protein/creatine supps for last 4 weeks, have gone a bit Christmas carb crazy (breads, cake, beer, cheer)

slowly pouring through SS 3rd ed., which is tighter slightly smaller than the 2nd, punchier and is very strong on biomechanics.

Kat and I are enjoying our early Christmas before our big present arrives.

### RobT-aus' log: y2c6w2 20111220

Tuesday PM 1800-1900

5min row warmup

squat 5 x 20, 40, 3 x 5 x 80

press 5 x 20, 30, 3 x 5 x 52.5

deadlift 3 x 60, 2 x 100, 5 x 140

pullup/chinup 3 x 5 - 5s hang between reps

dips 3 x 2 deep

pushup 3 x 5 diamond

60mins

5min row warmup

squat 5 x 20, 40, 3 x 5 x 80

press 5 x 20, 30, 3 x 5 x 52.5

deadlift 3 x 60, 2 x 100, 5 x 140

pullup/chinup 3 x 5 - 5s hang between reps

dips 3 x 2 deep

pushup 3 x 5 diamond

60mins

### RobT-aus' log: y2c6w3 20111222

Thursday PM 1800-1850

3min row w/u

squat 5 x bw, 25, 45, 3 x 5 x 85

benchpress 5 x 20, 22.5, 42.5, 3 x 5 x 62.5

powerclean 3 x 20, 5 x 3 x 60

back extensions 3 x 10

chinups 3 x 6, 1 x 4

50min

3min row w/u

squat 5 x bw, 25, 45, 3 x 5 x 85

benchpress 5 x 20, 22.5, 42.5, 3 x 5 x 62.5

powerclean 3 x 20, 5 x 3 x 60

back extensions 3 x 10

chinups 3 x 6, 1 x 4

50min

### RobT-aus' log: y2c6w4 20111224

Tuesday PM 1800-1900

2kms jog to gym

5min row warmup

squat 5 x 20, 25, 45, 3 x 5 x 92.5

press 5 x 25, 35, 3 x 5 x 55

deadlift 5 x 20, 65, 2 x 105, 5 x 145

pullup/chinup 3 x 3 - 8s hang between reps

dips 3 x 3 deep

pushup 3 x 5 diamond

60mins

2km jog home

Merry Christmas everyone, and extra cheer for those who take the time to read this. Cheers!

2kms jog to gym

5min row warmup

squat 5 x 20, 25, 45, 3 x 5 x 92.5

press 5 x 25, 35, 3 x 5 x 55

deadlift 5 x 20, 65, 2 x 105, 5 x 145

pullup/chinup 3 x 3 - 8s hang between reps

dips 3 x 3 deep

pushup 3 x 5 diamond

60mins

2km jog home

Merry Christmas everyone, and extra cheer for those who take the time to read this. Cheers!

### RobT-aus' log: y2c6w5 20111226

Monday PM 1200-1300

3min row w/u

squat 5 x bw, 25, 55, 3 x 5 x 95

benchpress 5 x 20, 22.5, 42.5, 3 x 5 x 62.5

powerclean 3 x 20, 5 x 3 x 62.5

back extensions 3 x 10

chinups 2 x 6, 1 x 4

3min row w/u

squat 5 x bw, 25, 55, 3 x 5 x 95

benchpress 5 x 20, 22.5, 42.5, 3 x 5 x 62.5

powerclean 3 x 20, 5 x 3 x 62.5

back extensions 3 x 10

chinups 2 x 6, 1 x 4