## RobT-aus' log

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

### RobT-aus' log: y3c11w24 20131013

Tuesday AM

6km run - have broken my watch, so i'm not sure how much time it took.

6km run - have broken my watch, so i'm not sure how much time it took.

### RobT-aus' log: y3c11w25 20131016

Wednesday PM

6km run - don't know how long it took. no watch. Felt like it was sub 30m.

Nice. 27m flat. Benefits of running without a watch.

6km run - don't know how long it took. no watch. Felt like it was sub 30m.

Nice. 27m flat. Benefits of running without a watch.

### RobT-aus' log: y4c12w1 20131126

Tuesday PM

bodyweight circuit 1 to 5 pullup, dip, inverted rows, pushups, 6 bw squats

8x 40m runs - increasing speed

6 week hiatus over. have been fully occupied with domestic responsibilities.

bodyweight circuit 1 to 5 pullup, dip, inverted rows, pushups, 6 bw squats

8x 40m runs - increasing speed

6 week hiatus over. have been fully occupied with domestic responsibilities.

### RobT-aus' log y4c1w2 20131127

Wednesday PM

5 x ea set with 40m run between sets

1 to 5 pullup, 2 to 5 dips, 2 to 7 pushups, plank 10s, 15s, 20s, 25s, 30s

5 x ea set with 40m run between sets

1 to 5 pullup, 2 to 5 dips, 2 to 7 pushups, plank 10s, 15s, 20s, 25s, 30s

### RobT-aus' log: y4c1w3 20131202

Monday

circuit

pullup 1,2,3,4,3

dip 2,3,4,5,6

inverted row 1,2,3,4,3

pushup 2,3,4,6,8

squat 5 x 8

short run

walking back rest

circuit

pullup 1,2,3,4,3

dip 2,3,4,5,6

inverted row 1,2,3,4,3

pushup 2,3,4,6,8

squat 5 x 8

short run

walking back rest

### RobT-aus' log: y4c1w4 20131203

Tuesday

volume bodyweight

pullup 8 x 2 with short 30m run/ 30m walk between sets

dips 8 x 3 with short 30m run/ 30m walk between sets

volume bodyweight

pullup 8 x 2 with short 30m run/ 30m walk between sets

dips 8 x 3 with short 30m run/ 30m walk between sets

### RobT-aus' log: y4c1w5 20131205

Thursday

pushup 3, 7, 9, 11, 13 /w 30m sprint / 30m as rest

inverted row 2 to 6 /w 2x 10m run

pushup 3, 7, 9, 11, 13 /w 30m sprint / 30m as rest

inverted row 2 to 6 /w 2x 10m run

### RobT-aus' log: y4c2w1 20131209

Monday

circuit with a bar - squats, presses, deadlifts, powercleans, power cleans, snatches 3 to 5 reps of each with 20 or 30 kg.

pushup inverse pyramid 10,8,6,4,2

first use of a bar in months...

circuit with a bar - squats, presses, deadlifts, powercleans, power cleans, snatches 3 to 5 reps of each with 20 or 30 kg.

pushup inverse pyramid 10,8,6,4,2

first use of a bar in months...

### RobT-aus' log: y4c2w2 20131210

Tuesday

PM

circuit again

squats/press/deadlift

frontsquat/press/powerclean

5 reps ea ex; from 20 to 45 for squat/press/frontsquat; to 60 for deadlift/pc

PM

circuit again

squats/press/deadlift

frontsquat/press/powerclean

5 reps ea ex; from 20 to 45 for squat/press/frontsquat; to 60 for deadlift/pc

### RobT-aus' log: y4c2w3 20131211

Wednesday

squat, press, deadlift 5 x 5 @ 40

4 x 3 pullup/6pushup

squat, press, deadlift 5 x 5 @ 40

4 x 3 pullup/6pushup

### RobT-aus' log: y4c2w4 20131212

Thursday

squat 3 x5 x 70 (worked up to)

dips 6 x 3

power clean 3 x 30, 50, 70, 3 x 62.5

front squat 6 x 20 / 1, 2, 3 pullups between

pushup ladder 1,2,3,4,5,4,3,2,1

squat 3 x5 x 70 (worked up to)

dips 6 x 3

power clean 3 x 30, 50, 70, 3 x 62.5

front squat 6 x 20 / 1, 2, 3 pullups between

pushup ladder 1,2,3,4,5,4,3,2,1

### RobT-aus' log: y4c2w5 20131216

Monday

squat up to 3 x 5 x 75

press up to 3 x 5 x 50

deadlift 3 x 5 x 100

pushup pyramid 2,3,4,5,6,5,4,3,2,2

squat up to 3 x 5 x 75

press up to 3 x 5 x 50

deadlift 3 x 5 x 100

pushup pyramid 2,3,4,5,6,5,4,3,2,2

### RobT-aus' log: y4c2w6 20131217

Tuesday

6 x front squat 25kg x 8 / dip x 4

6 x power clean x 3 @ 30 / pushups x 4

light day

6 x front squat 25kg x 8 / dip x 4

6 x power clean x 3 @ 30 / pushups x 4

light day

### RobT-aus' log: y4c2w7

Wednesday pm

Squat 3 x 5 x 80

Press 3 x 5 x 55

Deadlift 3 x 5 x 105

Pushup pyramid 3 4 5 6 7 6 5 4 3 2 2

e: pyramid went too high

Squat 3 x 5 x 80

Press 3 x 5 x 55

Deadlift 3 x 5 x 105

Pushup pyramid 3 4 5 6 7 6 5 4 3 2 2

e: pyramid went too high

Last edited by robt-aus on Wed Dec 18, 2013 9:31 pm, edited 1 time in total.

### RobT-aus' log: y4c2w8 20131219

Thursday AM

8 x front squat 8 x 30 / dips 5,4,3,2,3,4,5,6

6 x power clean 3 x 30 / pushups 6 x 5

8 x front squat 8 x 30 / dips 5,4,3,2,3,4,5,6

6 x power clean 3 x 30 / pushups 6 x 5