## RobT-aus' log

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

### RobT-aus' log: y3c4w2 20121212

Wednesday PM

row 500m w/u

front squat 5 x bw, 20, 25, 40, 3 x 5 x 70

dip 3 x 8

ab circuit 5 x 6 x (hyperextension, hanging knee raise, static standing antirotation ab hold for 10s ea side; a pallof something or other)

row 500m w/u

front squat 5 x bw, 20, 25, 40, 3 x 5 x 70

dip 3 x 8

ab circuit 5 x 6 x (hyperextension, hanging knee raise, static standing antirotation ab hold for 10s ea side; a pallof something or other)

### RobT-aus' log: y3c4w3 20121214

Friday AM

row 500m w/u

squat 5 x bw, 22.5, 42.5, 62.5, 3 x 5 x 92.5

press 5 x 22.5, 27.5, 3 x 5 x 47.5

power clean 5 x 3 x 60

pullups 6

dip 8

pushup 6

row 500m w/u

squat 5 x bw, 22.5, 42.5, 62.5, 3 x 5 x 92.5

press 5 x 22.5, 27.5, 3 x 5 x 47.5

power clean 5 x 3 x 60

pullups 6

dip 8

pushup 6

### RobT-aus' log: y3c4w4 20121217

Monday PM

row 1000 m w/u; 500 slow, 500 @ 1:35/500

front squat 5 x bw, 20, 25, 4 x 35, 3 x 55, 3 x 5 x 75

dip 3 x 9

abs 5 x hyperextension x 7, hanging knee raise x 7, pallof hold for 10s

row 1000 m w/u; 500 slow, 500 @ 1:35/500

front squat 5 x bw, 20, 25, 4 x 35, 3 x 55, 3 x 5 x 75

dip 3 x 9

abs 5 x hyperextension x 7, hanging knee raise x 7, pallof hold for 10s

### RobT-aus' log: y3c4w5 20121219

Wednesday PM

row 500m w/u

squat 5 x bw, 25, 45, 3 x 65, 3 x 5 x 95

press 5 x 20, 3 x 5 x 50

power clean 5 x 3 x 65

pullups 7

dip 10

pushup 15

row 500m w/u

squat 5 x bw, 25, 45, 3 x 65, 3 x 5 x 95

press 5 x 20, 3 x 5 x 50

power clean 5 x 3 x 65

pullups 7

dip 10

pushup 15

### RobT-aus' log: y3c4w6 20121221

Friday AM

row 500m w/u

front squat 5 x bw, 20, 27.5, 4 x 47.5, 3 x 57.5, 3 x 5 x 77.5

dip 3 x 10

abs 5 x hyperextension x 8, knee to elbow x 6 , pallof hold for 10s

I anticipate next week won't involve training. Merry Festive Season to you all.

row 500m w/u

front squat 5 x bw, 20, 27.5, 4 x 47.5, 3 x 57.5, 3 x 5 x 77.5

dip 3 x 10

abs 5 x hyperextension x 8, knee to elbow x 6 , pallof hold for 10s

I anticipate next week won't involve training. Merry Festive Season to you all.

### RobT-aus' log: y3c4w7 20121224

Monday PM

row 500m w/u

squat 5 x bw, 27.5, 37.5, 4 x 57.5, 3 x 77.5, 3 x 5 x 97.5

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

power clean 3 x 22.5, 27.5, 5 x 3 x 67.5

row 500m w/u

squat 5 x bw, 27.5, 37.5, 4 x 57.5, 3 x 77.5, 3 x 5 x 97.5

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

power clean 3 x 22.5, 27.5, 5 x 3 x 67.5

### RobT-aus' log: y3c4w8 20121228

Friday PM

row 500m w/u

front squat 5 x bw, 20, 4 x 30, 3 x 40, 2 x 60, 3 x 5 x 80

dip 2 x 11, 1 x 5

abs 5 x hyperextension x 9, knee to elbow x 7 , pallof hold for 12s

press 5 x 20, 4 x 30, 3 x 40, 3 x 5 x 55

row 500m w/u

front squat 5 x bw, 20, 4 x 30, 3 x 40, 2 x 60, 3 x 5 x 80

dip 2 x 11, 1 x 5

abs 5 x hyperextension x 9, knee to elbow x 7 , pallof hold for 12s

press 5 x 20, 4 x 30, 3 x 40, 3 x 5 x 55

### RobT-aus' log: y3c4w9 20130102

Wednesday PM

row 500m w/u

squat 5 x bw, 20, 30, 4 x 40, 3 x 60, 2 x 80, 3 x 5 x 100

power clean 2 x 3 x 20, 5 x 3 x 70

2 x rope climb ~ 2.5m

no press today.

row 500m w/u

squat 5 x bw, 20, 30, 4 x 40, 3 x 60, 2 x 80, 3 x 5 x 100

power clean 2 x 3 x 20, 5 x 3 x 70

2 x rope climb ~ 2.5m

no press today.

### RobT-aus' log: y3c4w10 20130104

Friday PM

row 500m w/u

front squat 5 x bw, 20, 22.5, 4 x 42.5, 3 x 62.5, 3 x 5 x 82.5

abs 5 x hyperextension x 10, knee to elbow (8,8,8,6,6) , pallof hold for 12s

press 5 x 20, 27.5, 4 x 37.5, 3 x 5 x 57.5

row 500m w/u

front squat 5 x bw, 20, 22.5, 4 x 42.5, 3 x 62.5, 3 x 5 x 82.5

abs 5 x hyperextension x 10, knee to elbow (8,8,8,6,6) , pallof hold for 12s

press 5 x 20, 27.5, 4 x 37.5, 3 x 5 x 57.5

### RobT-aus' log: y3c4w11 20130107

Monday PM

600m jog warmup

squat 5 x bw, 20, 4 x 22.5, 3 x 42.5, 2 x 62.5, 1 x 82.5, 3 x 5 x 102.5

power clean 2 x 3 x 22.5, 5 x 3 x 72.5

rope climb x 3 - ~2.5m

600m jog warmup

squat 5 x bw, 20, 4 x 22.5, 3 x 42.5, 2 x 62.5, 1 x 82.5, 3 x 5 x 102.5

power clean 2 x 3 x 22.5, 5 x 3 x 72.5

rope climb x 3 - ~2.5m

### RobT-aus' log: y3c4w12 20130109

Wednesday PM

row 500m w/u

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

press 5 x 20, 4 x 40, 2 x 5 x 60, 3 x 60 - didn't have it for the last two reps.

row 500m w/u

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

press 5 x 20, 4 x 40, 2 x 5 x 60, 3 x 60 - didn't have it for the last two reps.

### RobT-aus' log: y3c4w13 20130111

Friday PM

600m jog warmup

row 500m w/u

squat 5 x bw, 20, 4 x 25, 3 x 45, 2 x 65, 1 x 85, 3 x 5 x 105 - now things are getting interesting

power clean 1 x 3 x 65, 4 x 3 x 75, 3 x 1 x 75 - by the end my form was all over the place

rope climb x 2 - ~2.5m

i'm currently gaining weight. edit: creatine starting again after a year without. that'd do it. and day.

600m jog warmup

row 500m w/u

squat 5 x bw, 20, 4 x 25, 3 x 45, 2 x 65, 1 x 85, 3 x 5 x 105 - now things are getting interesting

power clean 1 x 3 x 65, 4 x 3 x 75, 3 x 1 x 75 - by the end my form was all over the place

rope climb x 2 - ~2.5m

i'm currently gaining weight. edit: creatine starting again after a year without. that'd do it. and day.

Last edited by robt-aus on Wed Jan 16, 2013 4:12 am, edited 1 time in total.

### RobT-aus' log: y3c4w14 20130115

Tuesday AM

row 500m w/u

front squat 5 x bw, 20, 27.5, 4 x 47.5, 3 x 67.5, 3 x 5 x 87.5

press 5 x 20, 4 x 40, 2 x 5 x 60, 1 x 60 - didn't have it at all, even after 2mins R. so push pressed it for 5.

row 500m w/u

front squat 5 x bw, 20, 27.5, 4 x 47.5, 3 x 67.5, 3 x 5 x 87.5

press 5 x 20, 4 x 40, 2 x 5 x 60, 1 x 60 - didn't have it at all, even after 2mins R. so push pressed it for 5.

### RobT-aus' log: y3c5w1 20130121

PM

30min walk/jog

30min walk/jog

### RobT-aus' log: y3c5w2 20130122

Tuesday

6.5km short slow distance ~33min = ~5min/km

ok. decent warmup.

6.5km short slow distance ~33min = ~5min/km

ok. decent warmup.