## RobT-aus' log

**Moderators:** Ironman, Jungledoc, jethrof, stuward, parth

### RobT-aus' log: y2c11w4 20120620

Wednesday AM

3min row warmup

squat 5 x bw, 20, 4 x 35, 3 x 55, 2 x 75, 3 x 5 x 95

bench 5 x 20, 4 x 32.5, 3 x 5 x 72.5

powerclean 3 x 20, 25, 5 x 3 x 65

dip 7, 6, 5, 4

1-2mR between sets

3min row warmup

squat 5 x bw, 20, 4 x 35, 3 x 55, 2 x 75, 3 x 5 x 95

bench 5 x 20, 4 x 32.5, 3 x 5 x 72.5

powerclean 3 x 20, 25, 5 x 3 x 65

dip 7, 6, 5, 4

1-2mR between sets

### RobT-aus' log: y2c11w5 20120621

Thursday PM 2050-2150

800m row warmup

squat 5 x bw, 40, 4 x 60, 3 x 80, 3 x 5 x 97.5 - was working in with a rubgy player who was getting back to squatting. he was low bar backquatting and front squatting like a champ, and even helped me walk the bar in after my set. first time this has occurred, and it was useful. was nice to chat to someone while working out, but it really, really increased my rest times. and his too, probably. that's a good thing for me though. nice person too - he was much taller than I am and after a few sets adjusted the bar height down for me. a real champ. there a lots of good things that happen in the world.

press 5 x 20, 4 x 30, 3 x 40, 3 x 5 x 50

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

8 chinups

800m row warmup

squat 5 x bw, 40, 4 x 60, 3 x 80, 3 x 5 x 97.5 - was working in with a rubgy player who was getting back to squatting. he was low bar backquatting and front squatting like a champ, and even helped me walk the bar in after my set. first time this has occurred, and it was useful. was nice to chat to someone while working out, but it really, really increased my rest times. and his too, probably. that's a good thing for me though. nice person too - he was much taller than I am and after a few sets adjusted the bar height down for me. a real champ. there a lots of good things that happen in the world.

press 5 x 20, 4 x 30, 3 x 40, 3 x 5 x 50

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

8 chinups

### RobT-aus' log: y2c11w6 20120624

Sunday PM

6min row warmup

squat 5 x bw, 20, 5 x 30, 4 x 50, 3 x 80, 3 x 5 x 100

bench 5 x 20, 4 x 35, 3 x 50, 3 x 5 x 75

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

pullup 6, 6, 4

pushup 4 x 10

6min row warmup

squat 5 x bw, 20, 5 x 30, 4 x 50, 3 x 80, 3 x 5 x 100

bench 5 x 20, 4 x 35, 3 x 50, 3 x 5 x 75

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

pullup 6, 6, 4

pushup 4 x 10

### RobT-aus' log: y2c11w7 20120626

Tuesday PM (2050-2145)

5min row warmup

squat 5 x bw, 20, 32.5, 4 x 52.5, 3 x 72.5, 2 x 82.5, 3 x 5 x 102.5 (slow and steady)

press 5 x 22.5, 4 x 32.5, 3 x 42.5, 3 x 5 x 52.5

deadlift 3 x 20, 1 x 35, 2 x 85, 3 x 115, 5 x 155 (i swap grip between each rep (1st: same way, then swap supinating hand for each subsequent rep), so this might be 5 x 1.. i do swap grip fast)

I am very appreciative of my wonderful wife who doesn't mind me doing this in the evenings at the moment. I am 80% of the way towards a new job after only around 9 months in the current one... and the last 20% of the job hunt might be the new employer, who has had me complete two rounds of psychometrics and an interview, speaking to the current one, who of course is still to learn that i'm looking for new work... deadlifting is great stress relief.

5min row warmup

squat 5 x bw, 20, 32.5, 4 x 52.5, 3 x 72.5, 2 x 82.5, 3 x 5 x 102.5 (slow and steady)

press 5 x 22.5, 4 x 32.5, 3 x 42.5, 3 x 5 x 52.5

deadlift 3 x 20, 1 x 35, 2 x 85, 3 x 115, 5 x 155 (i swap grip between each rep (1st: same way, then swap supinating hand for each subsequent rep), so this might be 5 x 1.. i do swap grip fast)

I am very appreciative of my wonderful wife who doesn't mind me doing this in the evenings at the moment. I am 80% of the way towards a new job after only around 9 months in the current one... and the last 20% of the job hunt might be the new employer, who has had me complete two rounds of psychometrics and an interview, speaking to the current one, who of course is still to learn that i'm looking for new work... deadlifting is great stress relief.

### RobT-aus' log: y2c11w8 20120629

Friday AM

3min row warmup

squat 5 x bw, 20, 25, 4 x 45, 3 x 65, 2 x 85, 3 x 5 x 105

benchpress 5 x 25, 4 x 45, 3 x 55, 3 x 5 x 75

powerclean 3 x 20, 2 x 32.5, 4 x 3 x 72.5, 1 x 2 x 72.5, then 1 x 1 x 72.5 - missed last rep in last set

new job acquired. success.

3min row warmup

squat 5 x bw, 20, 25, 4 x 45, 3 x 65, 2 x 85, 3 x 5 x 105

benchpress 5 x 25, 4 x 45, 3 x 55, 3 x 5 x 75

powerclean 3 x 20, 2 x 32.5, 4 x 3 x 72.5, 1 x 2 x 72.5, then 1 x 1 x 72.5 - missed last rep in last set

new job acquired. success.

### RobT-aus' log: y2c11w9 20120702

Monday PM 1840-1945

5min row warmup

squat 5 x bw, 27.5, 4 x 47.5, 3 x 67.5, 2 x 87.5, 3 x 5 x 107.5

press 5 x 20, 4 x 35, 2 x 35, 3 x 5 x 55

deadlift 5 x 60, 1 x 80, 2 x 120, 5 x 160

pullups 5, 5, 5, 4

5min row warmup

squat 5 x bw, 27.5, 4 x 47.5, 3 x 67.5, 2 x 87.5, 3 x 5 x 107.5

press 5 x 20, 4 x 35, 2 x 35, 3 x 5 x 55

deadlift 5 x 60, 1 x 80, 2 x 120, 5 x 160

pullups 5, 5, 5, 4

### RobT-aus' log: y2c11w10 20120705

Thursday AM 0735-0810

row 500m warmup

squat 5 x bw, 30, 5 x 50, 4 x 70, 3 x 90, 3 x 5 x 110 (lost it on 2nd rep of 3rd set and had to start over). slow, steady.

i suspect the floor at the gym I keep having problems has a slight incline... thats my excuse anyway.

attempted bench but ran out of time

row 500m warmup

squat 5 x bw, 30, 5 x 50, 4 x 70, 3 x 90, 3 x 5 x 110 (lost it on 2nd rep of 3rd set and had to start over). slow, steady.

i suspect the floor at the gym I keep having problems has a slight incline... thats my excuse anyway.

attempted bench but ran out of time

### RobT-aus' log: y2c12w1 20120713

Friday PM

2km jog warmup

row 5min w/u

circuit - reps: 5, 4, 3, 2, 1, 2, 3, 4 x (pullup, dip, inverted row, pushup), 8 x squat 10 x 20kg, 8 x stepup 10 x 20kg, 8 x plank 30 sec, 1mR

2km jog home

old job is now finished. i've a little time before the new one starts. getting to the gym might be a bit easier in future.

2nd run in a while. let's hope everything has healed. sitting just on 90kg now, and the extra weight isn't muscle.

2km jog warmup

row 5min w/u

circuit - reps: 5, 4, 3, 2, 1, 2, 3, 4 x (pullup, dip, inverted row, pushup), 8 x squat 10 x 20kg, 8 x stepup 10 x 20kg, 8 x plank 30 sec, 1mR

2km jog home

old job is now finished. i've a little time before the new one starts. getting to the gym might be a bit easier in future.

2nd run in a while. let's hope everything has healed. sitting just on 90kg now, and the extra weight isn't muscle.

### RobT-aus' log: y2c12w2 20120717

Tuesday AM

2km jog warmup 11min

row 5min w/u

circuit - 5 x (pullup x 4, dip x 4, inverted row x 4, pushup x 4, squat 10 x 20, steup 10 x 20, plank 35-40s) 1-1.5mR

4mR

circuit 6 x (pullup x 2 or 1) / farmers walk 20m @ 12, 16, 20, 24 (both hands), 2 x 32 (one each hand), 2 x 35 (one each hand)

2km run 15min

2km jog warmup 11min

row 5min w/u

circuit - 5 x (pullup x 4, dip x 4, inverted row x 4, pushup x 4, squat 10 x 20, steup 10 x 20, plank 35-40s) 1-1.5mR

4mR

circuit 6 x (pullup x 2 or 1) / farmers walk 20m @ 12, 16, 20, 24 (both hands), 2 x 32 (one each hand), 2 x 35 (one each hand)

2km run 15min

### RobT-aus' log: y2c12w3 20120719

Thursday PM 2045 - 2130

row 7m warmup

bodyweight inverted pyramid circuit:

6 to 1 pullup/dip/pushup/inverted row, each circuit squat 10 x 20kg, stepup 10 x 10kg, plank 30-45s, 2-3mR

3-4mR

chinup x 2, farmers walk (weight each hand) 10kg x 30m, 15kg x 30m, 20kg x 30m, 32.5 x 15m x 2 (45sR), 40kg x 15m x 2 (45sR)

lots of rest. i needed it. a very large boozy three course lunch with my wife today to celebrate job changes. duck liver is excellent, and i wish there was more calvados in Australia.

row 7m warmup

bodyweight inverted pyramid circuit:

6 to 1 pullup/dip/pushup/inverted row, each circuit squat 10 x 20kg, stepup 10 x 10kg, plank 30-45s, 2-3mR

3-4mR

chinup x 2, farmers walk (weight each hand) 10kg x 30m, 15kg x 30m, 20kg x 30m, 32.5 x 15m x 2 (45sR), 40kg x 15m x 2 (45sR)

lots of rest. i needed it. a very large boozy three course lunch with my wife today to celebrate job changes. duck liver is excellent, and i wish there was more calvados in Australia.

### RobT-aus' log: y2c12w4 20120724

Tuesday PM

1250-1330

bodyweight circuit 5 to 1

pullup, pushup,dip, inverted row, squat 10 x 20, stepup 10 x 20, plank

1250-1330

bodyweight circuit 5 to 1

pullup, pushup,dip, inverted row, squat 10 x 20, stepup 10 x 20, plank

### RobT-aus' log: y2c12w5 20120726

Thursday PM 1220-1300

bodyweight circuit

pullup 5,5,5,3,2,3; pushup 6 x 8; stepup (4 steps) 4 x 5 x 24kg, 2 x 5 x 32kg, plank 6 x 20-30s, 1-2mR

5 get ups no weight

bodyweight circuit

pullup 5,5,5,3,2,3; pushup 6 x 8; stepup (4 steps) 4 x 5 x 24kg, 2 x 5 x 32kg, plank 6 x 20-30s, 1-2mR

5 get ups no weight

### RobT-aus' log: y2c12w6 20120730

Monday

bodyweight circuit

pullup, dip, squat

3 x 5, 5, 10

2 x 3, 3, 10

1 x 1, 1, 10

R got shorter

bodyweight circuit

pullup, dip, squat

3 x 5, 5, 10

2 x 3, 3, 10

1 x 1, 1, 10

R got shorter

### RobT-aus' log: y2c12w7 20120801

Wednesday PM 1235 - 1320

5 min row warmup

bodyweight circuit- one set of each exercise at a time for 6 rounds eg: 5d,5ir,5j,1p

5,5,5,5,6,6 dip; 5,5,4,3,3,3 inverted row, 5,5,5,5,6,6 jump up, 1,2,3,4,3,3 pullup

shortish rests, 15-60s

then advanced burpee to jumpup 3 x 3, 2 x 2, 1 x 2; increased the step height each set

5 min row warmup

bodyweight circuit- one set of each exercise at a time for 6 rounds eg: 5d,5ir,5j,1p

5,5,5,5,6,6 dip; 5,5,4,3,3,3 inverted row, 5,5,5,5,6,6 jump up, 1,2,3,4,3,3 pullup

shortish rests, 15-60s

then advanced burpee to jumpup 3 x 3, 2 x 2, 1 x 2; increased the step height each set

### RobT-aus' log: y2c12w8 20120805

Sunday 1700-1800

2km jog - 15min (wow...)

row 5min w/u (slow)

bodyweight circuit

5 to 1 of each pullup, pushup, dip, inverted row, then squat x 10, stepup x 10, bridge x 30s, decreasing rest from 2m to no rest

2km jog

2km jog - 15min (wow...)

row 5min w/u (slow)

bodyweight circuit

5 to 1 of each pullup, pushup, dip, inverted row, then squat x 10, stepup x 10, bridge x 30s, decreasing rest from 2m to no rest

2km jog