Ronski's Training Log

Today Bench Press - second wave of 5/3/1 - it's the 1+ week

Warm up
Crossovery Symmetry Activation
20 Shoulder passes
10 push ups

Bench Press - Warm up
Bar x 20
40kg x 5
47.5kg x5
57.5kg x 3

Working Sets
72.5kg x 5 - ok
82.5kg x 3 - ok
91kg x 7 - very happy with that - it was my target number of reps and it was all smooth. Went for rep 8 but needed a spot to complete it.

Big But Boring
5 x 10 @60kg - smooth - when I last did BBB @60kg I found it challenging so this was much better

Cool Down
Crossover Symmetry - Iron Scap Program
 
Spotty training and even worse no logging!

Wednesday 23rd Sept

I had a bunch of the guys from the gym come over to my house to play with the toys


In teams of 3

WoD 1
max distance Yoke carry @160kg
Result 250m

Rest 5mins
WoD 2
150 Wall Balls @30lbs to 10ft Target
every 3mins 27 deadlifts @100kg
Result 5min 27 secs

Rest 5mins

WoD 3
3 Miles Assault Bike
100 Hang Cleans @40kg
400m Team run
Time 11min 37sec

Was brilliant fun to have the guys and girls over and then we followed up with a massive BBQ (but not booze). A couple of pics

Calm before the storm:
2015-09-23%2009.17.05.jpg


The team afterwards:
2015-09-23%2011.45.38.jpg
 
Had a day off then back to the gym on Friday 25th September for a rather large kettlebell metcon:

WoD 1
5min AMRAP
16 KB Snatches @24kg
8 Toes to Bar (I did knees to elbow)
Result = 3 rounds + 16 reps
Rest 2mins

WoD 2
5min AMRAP
Rep Scheme - 2 - 4 - 6 - 8 - 10 - 12 ....
Kettlebell Goblet Squat @24kg
Hand Release Push Ups
Result - completed the round of 12
Rest 2 mins

WoD 3 - now with a running clock
3 Rounds
12 Alternating Kettlebell Clean @25kg
15 Pull Ups
Result = 5mins 21 secs

Rest 2mins (I was ready to go home at the end of this WoD)

WoD 4
Rep Scheme - 42 - 30 - 10
Kettlebell Swings
Ab mat situps

Result - 17min 14secs

That was disgustingly hard work - I spent the rest of the day on the couch
 
Saturday 26th September

Morning caught the Olympic Lifting Class
Warm Up
20 Air Squats
10 Inch worms
300m Ski
5 Burpees
400m Row
Overhead Squat Complex (narrow grip) with 20kg bar

Oly Class

A) 3 Position Clean Pull (up x down) x 5 - working up to 100% Clean and Jerk Weight

B)
1. Split Jerk Foot Work x 30
2. Split Stance Press 3 x 10 @20kg
3. Split Jerk - 3 sec Pause in catch - 5 reps - 50kg, 60kg, 65kg, 70kg 70kh

C) 10mins to find a heavy clean and jerk
Hit a couple at 75kg and 80kg and left it at that
 
Sunday 28th September

Bench Day

Warm up
Row 500m
15 Squats
10 Push Ups
Shoulder Mobility

Bench Day
Bar x 10
95lbs x 10
145lbs x 5
205lbs x 3
225lbs x 2
235lbs x 1
245lbs x 1
250lbs x f
250lbs x f (just could not get the lock out - it would have been a 1kg PB) - am going to do another couple of 531 waves

Then 2 x 10 reps @145lbs
 
Back to normal class this morning - 29th Sept

Warm Up
25m Bear Crawl
20 Shoulder Passes
10 Pull Ups
5 wall walks
Shoulder Mobility
Hip Mobility

Strength
1 Rep Max Strict Press
Bar x 10
29kg x 5
40kg x 3
50kg x 2
60kg x 1 (it felt good)
69kg x 1 (attacked it and up it went for a 4kg PB)
72.5kg x f (couldn't get it passed the top of my head)

Still really happy with that.

WoD
3 Rounds for Time
1000m row
25 Push Ups
10 Deadlifts @70% (135kg)

Result - 21mins 54 secs of hard work
 
Morning class

Warm up
Junkyard Dog
Burgener Warm Up
Shoulder Mobility
Hip Mobility

Skill - Clean and Jerk
6min EMOM
1 Clean and Jerk @60% - focus on squat clean and split - 50kg, 55kg, 55kg, 60kg, 60kg

15mins to find 1RM Clean and Jerk
1 x 60kg - ok
1 x 70kg - ok
1 x 82.5kg - ok PB - but 1kg :)
1 x 85kg - bit of a walk forward in the jerk - but got it for a new PB
1 x 87.5kg - just missed the catch in the clean - it's definitely there though - next time

WoD
"Annie"
For time
50 - 40 - 30 - 20 - 10
Double Unders - I still suck at double unders so x 3 single unders for me
Sit Ups
Result = 8mins 59 secs

Cool down

100 Face pulls
 
Time for some lifting

Warm up
Row 300m
10 Hip Extensions
10 GHD Situps
2 x 6 Single Leg Kettle Bell Deadlifts
10 Air Squats
Shoulder mobility
Hip Mobility
Mid back mobility

1RM Deadlift
40kg x 10
70kg x 5
120kg x 3
140kg x 2
160kg x 1
180kg x 1 - felt heavy but ok
195kg x f - up a few inches - but no
195kg x 1 - a grinder and up for a 2.5kg PB. This was good as I have not pulled more than 170kg in the last 10 weeks. Goal now is pull 200kg before the end of the year.

Bench Press - new 531 wave
Warm Up
Bar x 20
40kg x 5
50kg x 5
60kg x 3

Working Sets
65kg x 5
75kg x 5
82.5kg x 11 - PB at this weight and one more rep at this weight than on the last cycle. There was definitely another rep in there

69kg x 10 - ugh that's heavy for that many reps
69kg x 10 - same
60kg x 10 - enough now
 
mrthingyx said:
Should be easy.

I have full confidence. :)
Click to expand...

Heheh - thanks!

Warm Up
Row 500m
20 Air Squats
Hip Mobilization
Back Mobilization

Strength - Front Squat Cycle - 531 first wave
Warm Up
Bar x 10
40kg x 5
50kg x 5
60kg x 3
Working Sets
70kg x 5
80kg x 5
92kg x 7 - ugh -been quite some time since I have done any front squatting so was hoping for 8 or 9 reps

Big but boring
10 x 5 @45kg - ok

WoD
2k row for time
Result - 7min 34 secs - this was a 5 second PB so I can't be too happy. Looking at the splits I rowed a slow second 500m which cost me 3 seconds. Exhausting work.
 
Couldn't get to the class today so had the luxury of taking the workout home with me to my garage gym

Warm Up
Cross Over Symmetry - Activation
15 Air Squats
15 Cal Assault Bike
250m Row
250m Ski
Shoulder Mobility
Hip Mobility
3 KBS Swings @12kg, 20kg, 28kg, 32kg
3 Clusters @20kg, 30kg, 40kg, 50kg

WoD
15min AMRAP
Row 250m
7 Clusters @50kg
Ski 250m
7 American Kettlebell Swings @32kg

Result = 3 rounds + row (that was long and heavy)

Cool Down
Crossover Symmetry - Plyo Program
10min Assault bike
 
Popped back into the gym today for some barbell work;

Warm Up
500m ski
2 rounds of:
- 10 Push Ups
- 10 Shoulder Passes
- 10 Squat Jumps
Hip Mobility
Front Rack Mobility

Push Press 5 x 10 @60%
Warm up
Bar x 10
30kg x 8
40kg x 5
Working Sets:
53kg x 10 x 5 - dat cardio

Bench Press - 3 week of 531
Warm Up
Bar x 20
30kg x 5
40kg x 5
60kg x 3

Working Sets
3 x 68kg
3 x 80kg
8 x 87.5kg - went for rep 9 (my goal) but got stuck half way and needed a spot. It matches my PB at this weight so that will do

Decided it was time to get some Bent over barbell rows in so:
Bench Press 10 Reps @60kg
Bent over barbell 10 reps @70kg
5 rounds - 2mins between rounds
Hard and intense

Cooldown
100 Face Pulls
 
blairw said:
You're flying ahead on bench mate! I got back in the gym for the first time in three weeks (illness, travel, work uncertainty! and ankle injury have kept me out) so going to restart my log on Monday and get fired in!

Keep up the good work!
Click to expand...

Thanks mate - sorry to hear about your dramas but hopefully looking forward to seeing you making gains again!

Wasn't suppose to train today but passed by the gym and ended up in a class:

Warm Up
Row 500m
Hip Mobility
Shoulder Passes
Burgner Warm Up

E.M.O.M for 18 minutes

1st Minute - 5 Power Cleans
2nd Minute - 3 Hang Squat Cleans
3rd Minute - Clean and Jerk (had to be a squat clean)

Did the first 9 minutes @50kg which was fine and the last 9minutes @60kg which was good challenge. Probably should have done the last 3 minutes @70kg but to be honest the 3 hang squat cleans were getting challenging

Following the long EMOM we had a short WoD

5min AMRAP
1,2,3,4,5,6....
Sumo Dead High Pull @95lbs
Burpee

Result = 82 reps - pushed as hard as I could and finished one rep shy of one of the "big dogs' who managed 83 so pleased with that result.
 
Went in this morning to start the deadlift cycle:

Warm Up
Crossover Symmetry
300m Ski
15 GHD Situps
15 Hip Extensions
15 Good mornings @20kg
20 Air Squats
Shoulder Mobilisation
Hip Mobilisation

Deadlifts - 3-5 Warm Up Sets - then 2 reps @80%, @86%, @92%
Warm Up
Bar x 10
70kg x 8
100kg x 5
120kg x 3
140kg x 2

Working Sets
155kg x 2 - ok
170kg x 2 - ok
180kg x 5 - first two felt good so went on for as many as I could do and hit a new 5RM PB - interestingly this was only the 4th time I had lifted this weight and only ever for a single rep. Really happy and hoping that a 200kg pull could be around the corner
 
Last edited:
Been a tough few days at work coupled with a sore shoulder enforced some rest days. So got back in the gym this morning for work

Warm Up
Crossover Symmetry Activation
Row 500m
20 Air Squats
10 x Leg Overs
Hip Mobility
Front Rack Mobility

Front Squats
Bar x 10
30kg x 10
40kg x 5
50kg x 5
60kg x 3

Working Sets
75kg x 3 - ok
85kg x 3 - ok
97.5kg x 5 - ugh hard work - wanted 7 reps but not today

Push Press
Bar x 10
30kg x 8
40kg x 5
50kg x 5

Working Sets - no rack - from the floor
5 x 10 @57.5kg - hard work but ok

That was enough for this morning. Bench and deadlift tomorrow,
 
blairw said:
High Volume on the overhead work! Good Job
Click to expand...

Thanks mate

Back in this morning;

Warm Up
Crossover Symmetry Activation
2 Rounds of
Row 250m
10 GHD Situps
10 Hip Extension
25m Duck Walk

Hip Mobility

Deadlift - 4 @80%, [email protected]% 2@95% (I thought - this looks heavy when I walked in)

So Warm up
Bar x 20
70kg x 10
120kg x 5
120kg x 5
130kg x 4
140kg x 3
Working Sets
155kg x 4 - ok
170kg x 3 - was tough but ok
185kg x f
185kg x f
185kg x f - Just wasn't happening today

WoD
3 Rounds of
1min max pull ups
1min max burpees
1min max situps
1min max hand release push ups
1min max air squats
1min rest

Score = 327reps - ouch that hurt

Took some time to recover - then

Bench Press - 1+ week of 531
Warm Up
Bar x 20
40kg x 5
50kg x 5
60kg x 3

Working Sets
72.5kg x 5 - ok
82.5kg x 3 - ok
94kg x 3 - went for rep 4 but it nearly pinned me and I needed a spot - I think all the push ups earlier took it out of me

A long hard session - time to go home and rest. I have Olympic weightlifting seminar over the next two days which should be fun.
 
So had a very enjoyable weekend at the Weightlifting Seminar and even managed to get some split jerking going which was good.

This morning back in the gym

Warm Up
Crossover Symmetry - Activation
70 Double Unders
15 Wall Facing Squats
OHS complex
20 Shoulder Passes
Front Rack Mobility
25m - burpee broad jumps
Hip Mobility

Front Squat - 1+ week of 531
Warm Up
Bar x 10
43kg x 5
54kg x 5
65kg x3

Working Sets
80kg x 5 - ok
92kg x 3 - ok
103kg x 5 - finally able to hit my goal reps for the first time in this 531 wave. Have to admit that the 5th rep was a massive fight but I got it and that puts my estimated 1RM back at 120kg which is good

WoD
5km Partner Row

I was teamed with a girl and switching every 500m we got a time of - 21min46secs only 30secs behing an all male pair so that was good too
 
Sigh two weeks off due to work travel and sickness. Anyway feeling better so went in this morning for a serious metcon:

Warm Up
100m run
25m duck walk
75m run
10 inch worms
25m run
50m walking lunges
50m walking lunges with torso rotation
Hip Mobility
Shoulder Mobility

WoD
5min AMRAP
Run 400m
Max Toes to Bars - (scaled to Knees to Elbow)

Rest 3min

5min AMRAP
50 Burpees
Max Barbell Thrusters (20kg)

5min AMRAP
50 American Kettlebell Swings @24kg
Max Ab Mat Sit Ups

Rest 3mins

5min AMRAP
100 Air Squats
Max Cal Ski

Score is total number of "Max Reps" - Result - 102

The 50 burpees in 4mins were horrible - what a way to come back after sometime off. I am going to lie down for a while.
 
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