## RobT-aus' log

**Moderators:** Jungledoc, Ironman, stuward

### RobT-aus' log: y2c10w1 20120510

Thursday AM

back to gym

1000m row

5 x 5 x 20: squats, presses, bench press

5 x 1 x 60: deadlift

5,3,1 pullups, 2,1 dips, 6,3 pushups

rolling and stretching

500m row

~60 minutes

back to gym

1000m row

5 x 5 x 20: squats, presses, bench press

5 x 1 x 60: deadlift

5,3,1 pullups, 2,1 dips, 6,3 pushups

rolling and stretching

500m row

~60 minutes

### RobT-aus' log: y2c10w2 20120514

Monday AM

squats 2 x 5 x 20, 3 x 5 x 30

press 2 x 5 x 20, 3 x 5 x 22.5

power clean 5 x 3 x 20

bench 3 x 5 x 30

chins 5,3

dips 4,4

40mins

squats 2 x 5 x 20, 3 x 5 x 30

press 2 x 5 x 20, 3 x 5 x 22.5

power clean 5 x 3 x 20

bench 3 x 5 x 30

chins 5,3

dips 4,4

40mins

### RobT-aus' log: y2c10w3 20120516

Wednesday AM

squats 5 x 20, 3 x 5 x 40

press 5 x 20, 3 x 5 x 30

deadlift 5 x 80

power cleans 5 x 3 x 60

chins 5,3

40min

squats 5 x 20, 3 x 5 x 40

press 5 x 20, 3 x 5 x 30

deadlift 5 x 80

power cleans 5 x 3 x 60

chins 5,3

40min

### RobT-aus' log: y2c10w4 20120518

Friday AM

squat 5 x 20, 40, 3 x 5 x 60

bench 5 x 20, 40, 3 x 5 x 60

deadlift 5 x 60, 100

pullup(pushup) 6(6), 4(6), 2(6)

45min

squat 5 x 20, 40, 3 x 5 x 60

bench 5 x 20, 40, 3 x 5 x 60

deadlift 5 x 60, 100

pullup(pushup) 6(6), 4(6), 2(6)

45min

### RobT-aus' log: y2c10w5 20120521

Monday AM

3min row

squat 5 x 20, 40, 3 x 5 x 70

press 5 x 20, 30, 3 x 5 x 40

powercleans 5 x 22.5, 5 x 3 x 62.5

pullup(dip) 5(6), 5(6), 4(4)

50min

3min row

squat 5 x 20, 40, 3 x 5 x 70

press 5 x 20, 30, 3 x 5 x 40

powercleans 5 x 22.5, 5 x 3 x 62.5

pullup(dip) 5(6), 5(6), 4(4)

50min

### RobT-aus' log: y2c10w6 20120525

Friday PM

500m row w/u

squat 5 x 20, 5 x 40, 4 x 60, 3 x 5 x 80

press 5 x 20, 30, 2 x 5 x 50, 1 x 3 x 50 - too much too soon, missed last set

deadlift 5 x 60, 4 x 100, 3 x 110, 5 x 140

pullup(pushup) 5(6), 5(6), 4(6)

1-1.5mR

500m row w/u

squat 5 x 20, 5 x 40, 4 x 60, 3 x 5 x 80

press 5 x 20, 30, 2 x 5 x 50, 1 x 3 x 50 - too much too soon, missed last set

deadlift 5 x 60, 4 x 100, 3 x 110, 5 x 140

pullup(pushup) 5(6), 5(6), 4(6)

1-1.5mR

### RobT-aus' log: y2c10w7 20120527

Sunday PM

500m row

squat 5 x 20, 4 x 30, 3 x 50, 2 x 70, 3 x 5 x 90

bench 5 x 20, 4 x 30, 3 x 50, 3 x 5 x 70

power clean 3 x 25, 5 x 3 x 65

45mins

longer rest was between exercises at the start; was allowed to work in on the squat rack with a gent who was doing pullups, so a little extra time was taken removing the bar. there were 3 other pullup stations free, but he let me work in, so i'm appreciative.

500m row

squat 5 x 20, 4 x 30, 3 x 50, 2 x 70, 3 x 5 x 90

bench 5 x 20, 4 x 30, 3 x 50, 3 x 5 x 70

power clean 3 x 25, 5 x 3 x 65

45mins

longer rest was between exercises at the start; was allowed to work in on the squat rack with a gent who was doing pullups, so a little extra time was taken removing the bar. there were 3 other pullup stations free, but he let me work in, so i'm appreciative.

### RobT-aus' log: y2c10w8 20120529

Tuesday AM

squats 5 x bw, 20, 25, 4 x 35, 4 x 55, 3 x 75, 3 x 5 x 95

presses 5 x 22.5, 4 x 32.5, 3 x 5 x 42.5

deadlift 5 x 60, 3 x 105, 5 x 145

pullups 5, 3, 1

1 - 2m R between working sets. minimal between warmups.

squats 5 x bw, 20, 25, 4 x 35, 4 x 55, 3 x 75, 3 x 5 x 95

presses 5 x 22.5, 4 x 32.5, 3 x 5 x 42.5

deadlift 5 x 60, 3 x 105, 5 x 145

pullups 5, 3, 1

1 - 2m R between working sets. minimal between warmups.

### RobT-aus' log: y2c10w9 20120601

Friday AM

squats 5 x 20, 40, 60, 4 x 80, 3 x 5 x 100

benchpress 5 x 22.5, 4 x 32.5, 3 x 52.5, 3 x 5 x 72.5

power clean 3 x 27.5, 5 x 3 x 67.5

pullups 5, 3, 1

~1m R between worksets

~45min total

squats 5 x 20, 40, 60, 4 x 80, 3 x 5 x 100

benchpress 5 x 22.5, 4 x 32.5, 3 x 52.5, 3 x 5 x 72.5

power clean 3 x 27.5, 5 x 3 x 67.5

pullups 5, 3, 1

~1m R between worksets

~45min total

### RobT-aus' log: y2c10w11 20120603

Sunday PM

squats 5 x bw, 25, 4 x 45, 3 x 65, 2 x 85, 3 x 5 x 105

press 5 x 25, 4 x 35, 3 x 5 x 45

deadlift 5 x 30, 3 x 70, 2 x 110, 5 x 150

pullups(pushup) 6(6),4(6)

1-2mR between sets

squats 5 x bw, 25, 4 x 45, 3 x 65, 2 x 85, 3 x 5 x 105

press 5 x 25, 4 x 35, 3 x 5 x 45

deadlift 5 x 30, 3 x 70, 2 x 110, 5 x 150

pullups(pushup) 6(6),4(6)

1-2mR between sets

### RobT-aus' log: y2c10w12 20120605

Tuesday AM

3min row w/u

squat 5 x 20, 5 x 30, 4 x 50, 3 x 70, 2 x 90, 3 x 5 x 110

benchpress 5 x 20, 4 x 25, 3 x 35, 2 x 55, 3 x 5 x 75

powerclean 3 x 20, 30, 5 x 3 x 70

chinup(pushup) 6(10),3(10),3(10)

~1-2mR between worksets - progress is slowing in the squat; increments will be smaller now. bw was 88. no running for 8 weeks has helped. no more shin twinge.

~50 min

3min row w/u

squat 5 x 20, 5 x 30, 4 x 50, 3 x 70, 2 x 90, 3 x 5 x 110

benchpress 5 x 20, 4 x 25, 3 x 35, 2 x 55, 3 x 5 x 75

powerclean 3 x 20, 30, 5 x 3 x 70

chinup(pushup) 6(10),3(10),3(10)

~1-2mR between worksets - progress is slowing in the squat; increments will be smaller now. bw was 88. no running for 8 weeks has helped. no more shin twinge.

~50 min

### RobT-aus' log: y2c10w13 20120607

Thursday AM

squats 5 x 20, 32.5, 4 x 52.5, 3 x 72.5, 2 x 92.5, 2 x 112.5 - terrible form so dropped 10kg, 5 x 102.5, 2 x 102.5 (failed - lost balance(!) and had to dump it) - squat disaster. I think I warmed up too much and tried to go too fast.

press 5 x 20, 3 x 32.5, 3 x 5 x 42.5 (could not find a pair of 2.5kg plates to take it to 47.5, but after the squat I went conservative)

deadlift 3 x 20, 3 x 60, 5 x 140

pullups (changing grip) 4,4,4,3

not the best session to be honest. this is after an absence of alcohol and more sleep than normal...

squats 5 x 20, 32.5, 4 x 52.5, 3 x 72.5, 2 x 92.5, 2 x 112.5 - terrible form so dropped 10kg, 5 x 102.5, 2 x 102.5 (failed - lost balance(!) and had to dump it) - squat disaster. I think I warmed up too much and tried to go too fast.

press 5 x 20, 3 x 32.5, 3 x 5 x 42.5 (could not find a pair of 2.5kg plates to take it to 47.5, but after the squat I went conservative)

deadlift 3 x 20, 3 x 60, 5 x 140

pullups (changing grip) 4,4,4,3

not the best session to be honest. this is after an absence of alcohol and more sleep than normal...

### RobT-aus' log: y2c11w1 20120613

Wednesday PM (2100-2145)

3min row warmup

squat 5 x bw, 20, 30, 70, 3 x 5 x 90 (reset)

press 5 x 20, 25, 35, 3 x 5 x 45

deadlift 5 x 60, 100, 140

pullup 6, 4

working out after dinner was entertaining. it was really easy to tense my stomach for the squat.

3min row warmup

squat 5 x bw, 20, 30, 70, 3 x 5 x 90 (reset)

press 5 x 20, 25, 35, 3 x 5 x 45

deadlift 5 x 60, 100, 140

pullup 6, 4

working out after dinner was entertaining. it was really easy to tense my stomach for the squat.

### RobT-aus' log: y2c11w2 20120615

Friday AM

3min row warmup

squat 5 x bw, 20, 32.5, 52.5, 4 x 72.5, 3 x 5 x 92.5

bench 5 x 20, 30, 3 x 5 x 70

powerclean 3 x 20, 5 x 3 x 60

pullup(dip) 4(6), 4(6), 3(1)

3min row warmup

squat 5 x bw, 20, 32.5, 52.5, 4 x 72.5, 3 x 5 x 92.5

bench 5 x 20, 30, 3 x 5 x 70

powerclean 3 x 20, 5 x 3 x 60

pullup(dip) 4(6), 4(6), 3(1)

### RobT-aus' log: y2c11w3 20120618

Monday PM

3min row warmup

squat 5 x bw, 20, 35, 4 x 55, 3 x 75, 3 x 5 x 95

press 5 x 20, 4 x 37.5, 3 x 5 x 47.5

deadlift 5 x 65, 3 x 105, 5 x 145

chinup 5, 5, 5, 1

~55min 1-2mR between worksets

3min row warmup

squat 5 x bw, 20, 35, 4 x 55, 3 x 75, 3 x 5 x 95

press 5 x 20, 4 x 37.5, 3 x 5 x 47.5

deadlift 5 x 65, 3 x 105, 5 x 145

chinup 5, 5, 5, 1

~55min 1-2mR between worksets