## RobT-aus' log

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

### RobT-aus' log: y3c8w8 20130613

Thursday PM

colleague invited people to join his personal trainer session. whoops.

warmup - walking/stretching

deadlifts 2 x 10 x 60, 10 x 80, 10 x 100, 5 x 100, 3 x 110

circuit - 3 x kettlebell swings 15 x 14kg, wallball 15 x 6kg, 300m run, situps 20 around 17min

row 500m warmdown

colleague invited people to join his personal trainer session. whoops.

warmup - walking/stretching

deadlifts 2 x 10 x 60, 10 x 80, 10 x 100, 5 x 100, 3 x 110

circuit - 3 x kettlebell swings 15 x 14kg, wallball 15 x 6kg, 300m run, situps 20 around 17min

row 500m warmdown

### RobT-aus' log: y3c8w9 20130614

Friday AM

row 5 x 500m moderate pace w 7 pushups

row 5 x 500m moderate pace w 7 pushups

### RobT-aus' log: y3c8w10 20130617

Monday PM

row 8 x 250m moderate pace / 10 pushups / 30m weighted carry 0, 8, 14, 28, 32, 35, 40, 0

5 x 1xpullup / 1xdip

row 8 x 250m moderate pace / 10 pushups / 30m weighted carry 0, 8, 14, 28, 32, 35, 40, 0

5 x 1xpullup / 1xdip

### RobT-aus' log: y3c8w11 20130618

Tuesday PM

row 8 x 250m / windmill 8 x (one kettlebell) 0, 6, 10, 14, 16, 20, (two kettlebell) 8/8, 4 x 20/8

pushup 22, 12

row 8 x 250m / windmill 8 x (one kettlebell) 0, 6, 10, 14, 16, 20, (two kettlebell) 8/8, 4 x 20/8

pushup 22, 12

### RobT-aus' log: y3c8w12 20130619

Wednesday AM

row 500m w/u

row 8 x 100m / weighted carry 25m 1 x 12, 7 x 32 / bridge front, side 10 to 30s

row 500m w/u

row 8 x 100m / weighted carry 25m 1 x 12, 7 x 32 / bridge front, side 10 to 30s

### RobT-aus' log: y3c8w13 20130620

Thursday PM

colleague invited me to attend his group training session. again. good fun this time.

hang power cleans 3 x 5 x 50

circuit: 14min of med ball smash x 12 x 20 / renegade pushup x 16 / 300m run / grasshopper x 20 - did around 3 rounds

500m row warmdown

500th log entry.

colleague invited me to attend his group training session. again. good fun this time.

hang power cleans 3 x 5 x 50

circuit: 14min of med ball smash x 12 x 20 / renegade pushup x 16 / 300m run / grasshopper x 20 - did around 3 rounds

500m row warmdown

500th log entry.

### RobT-aus' log: y3c9w1 20130623

year 3, cycle 9, workout 1: strength. again. same.

row 250m w/u

squat worked up to 5 x 100 (> 1bw) (bw, 20, 25, 30, 40, 60, 80)

press worked up to 5 x 55 (> 0.5bw) (20, 22.5, 35, 45)

deadlift 3 x 140 (> 1.5bw) (60, 100)

2 x chinup x 3 / pushup x 3 / dip x 3 / inverted row x 3

row 250m w/u

squat worked up to 5 x 100 (> 1bw) (bw, 20, 25, 30, 40, 60, 80)

press worked up to 5 x 55 (> 0.5bw) (20, 22.5, 35, 45)

deadlift 3 x 140 (> 1.5bw) (60, 100)

2 x chinup x 3 / pushup x 3 / dip x 3 / inverted row x 3

### RobT-aus' log: y3c9w2 20130626

year 3, cycle 9, workout 2: strength. again. same.

row 500m w/u

squat worked up to 3 x 5 x 70 (had to clean from floor, no racks available)

press worked up to 3 x 5 x 45 (cleaned from floor)

deadlift 3 x 65, 105, 5 x 125

jog back to office

row 500m w/u

squat worked up to 3 x 5 x 70 (had to clean from floor, no racks available)

press worked up to 3 x 5 x 45 (cleaned from floor)

deadlift 3 x 65, 105, 5 x 125

jog back to office

### RobT-aus' log: y3c9w3 20130628

Friday AM

row 250m w/u

squat 5 x bw, 20, 30, 50, 60, 70, 3 x 80, 3 x 5 x 90 (too many warmup sets)

press 5 x 20, 27.5, 37.5, 3 x 5 x 47.5

deadlift 5 x 70, 3 x 110, 5 x 130

row 250m warm down

row 250m w/u

squat 5 x bw, 20, 30, 50, 60, 70, 3 x 80, 3 x 5 x 90 (too many warmup sets)

press 5 x 20, 27.5, 37.5, 3 x 5 x 47.5

deadlift 5 x 70, 3 x 110, 5 x 130

row 250m warm down

### RobT-aus' log: y3c9w4 20130630

Sunday PM

row 500m w/u

squat 5 x bw, 32.5, 52.5, 3 x 5 x 92.5 1-2mR

bench press 5 x 20, 40, 60, 80, 2 x 90 (still > than my bodyweight, but I think this is my weak spot) 1-2mR

power clean 3 x 20, 5 x 3 x 60 1mR

row 500m w/u

squat 5 x bw, 32.5, 52.5, 3 x 5 x 92.5 1-2mR

bench press 5 x 20, 40, 60, 80, 2 x 90 (still > than my bodyweight, but I think this is my weak spot) 1-2mR

power clean 3 x 20, 5 x 3 x 60 1mR

### RobT-aus' log: y3c9w5 20130703

Wednesday PM

row 250m w/u

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

press 5 x 20, 4 x 30, 2 x 40, 3 x 5 x 50

deadlift 5 x 60, 100, 140

row 250m w/u

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

press 5 x 20, 4 x 30, 2 x 40, 3 x 5 x 50

deadlift 5 x 60, 100, 140

### RobT-aus' log: y3c9w6 20130705

Friday PM

row 500m w/u

squat 5 x bw, 4 x 37.5, 3 x 57.5 2 x 77.5, 3 x 5 x 97.5 1-2mR

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

power clean 3 x 20, 5 x 3 x 65 1mR

row 500m w/u

squat 5 x bw, 4 x 37.5, 3 x 57.5 2 x 77.5, 3 x 5 x 97.5 1-2mR

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

power clean 3 x 20, 5 x 3 x 65 1mR

### RobT-aus' log: y3c9w7 20130708

Monday PM

row 500m w/u

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

press 5 x 20, 4 x 32.5, 2 x 42.5, 3 x 5 x 52.5

deadlift 5 x 65, 105, 145

row 500m w/u

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

press 5 x 20, 4 x 32.5, 2 x 42.5, 3 x 5 x 52.5

deadlift 5 x 65, 105, 145

### Re: RobT-aus' log

Wednesday PM

row 500m w/u

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

bench press 5 x 20, 4 x 32.5, 3 x 52.5, 3 x 5 x 72.5

power clean 3 x 20, 5 x 3 x 70 1mR

row 250m w/d

row 500m w/u

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

bench press 5 x 20, 4 x 32.5, 3 x 52.5, 3 x 5 x 72.5

power clean 3 x 20, 5 x 3 x 70 1mR

row 250m w/d

### Re: RobT-aus' log

Friday AM

row 500m w/u

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

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

deadlift 5 x 70, 110, 4 x 150 - first rep floated off the ground. fourth was a fight. fifth was a non-starter.

row 500m w/u

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

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

deadlift 5 x 70, 110, 4 x 150 - first rep floated off the ground. fourth was a fight. fifth was a non-starter.