Ronski's Training Log

Managed to find 90mins this morning to work on some Cleans

Warm Up
5min Assault Bike
Crossover Symmetry Activation
Mobility - lats, shoulders, hips, hamstrings
Buergner Warm up with PVC pipe

Working Sets (all multi rep sets are touch and go)
Bar x 10
95lbs x 5
95lbs x 5
115lbs x 4
115lbs x 4
135lbs x 3
135lbs x 3
165lbs x 2
165lbs x 2
185lbs x 1
185lbs x 1
195lbs x 1
215lbs x f - very close
215lbs x f -

and I left it at that. 215lbs would have been a PB from the floor (currently at 95kg) and would tie my hang clean PB. Need to commit to pulling under that bar a little more as the weight goes up. As for sure if I can land it, I can stand it.
 
Sunday is squat day and the start of the last week of this wave of 531.

Warm up
5min Assault Bike
Mobility hips, glutes, hamstrings
Air Squats x 20

Back Squat
Bar x 10
Bar x 10
55kg x 5
70kg x 5
81kg x 3

Working Sets
101kg x 5 - in sneakers
115kg x 3 - in oly shoes
128kg x 8 - in oly shoes + knee sleeves. Really happy with this set and easily a PB for reps at this weight. It gives a 1RM estimate of 162kg.

Spurred on by this I did a few walkouts:
140kg
150kg
160kg

The 150 and 160 both felt the same - freaking heavy...

Then it was time for a metcon

For Time - (Bar weight = 80% of your 1RM Ground to overhead - I went at 150lbs / 68kg)
Bike 20cals
21 Deadlifts
Ski 20 cals
15 Power Cleans
Row 20 cals
9 Shoulder to Overhead

Time = 8min 21 secs
That was a tough workout. The shoulder to overhead felt super heavy and I had to break it up into a 6 + 3 surprisingly the thing that hurt was the massive quad pump from the row.

After all of that cool down was 20mins of bro-ga aka Romwod.
 
Up bright and early to get some work done.

Warm up
2min Assault Bike
2min Row
Crossover Symmetry
Shoulder,Hip and Glute Mobility

Bench Press - 531
Warm Up
Bar x 20
41kg x 5
51kg x 5
62kg x 3

Working Sets
77kg x 5 - smooth
87kg x 3 - smooth
98kg x 5 - no chance for a 6th rep but good for today and a PB for reps at this weight. Gives me an estimate of 114kg for 1RM

Next - Snatch Practice
Burgener Warm up with PVC Pipe
Burgener Warm up with Bar
Full Snatch and OHS x 10 @65lbs
Full Snatch and OHS x 8 @95lbs

Mini Met-Con
3 rounds for time
150 Single Unders
5 Snatches @95lbs (must be touch and go)

Time - 4min 49secs - tough on the grip and shoulders

Next was time for some conditioning

Row 3km @90%
Time = 12min 53 secs (My PB for 3km is 12mins so I was satisfied with this time and was certainly the longest row I have done for some time)

Cool Down
20mins Bro-Ga aka Romwod mostly focused on hips and lower back
 
After yesterdays long session I am sure I was a bit dehyrdated so thought better of doing any metcon today.

Warm Up
5min Assault Bike
Mobility wrists, lats, elbows, shoulders

Over Head Press - 531
Warm Up
Bar x 5
Bar x 5
29kg x 5
34kg x 5
40kg x 3

Working Sets
49kg x 5
56kg x 3
62kg x 7 - massively happy with that as I have never done more than a single at this weight

Without any metcon I did the "boring but big' accessory work
10 x 40kg x 5 sets (pretty painful to be honest)

Cool Down
20mins of Bro-gra focused on shoulder, hamstrings and glutes. I felt a load better after doing this. Probably a rest day tomorrow ready for deadlifts on Thursday.
 
Woah - a super hot day in Dubai (49c) not usually a problem with well AC'd gyms however when I got to the gym the power was down and it was off the whole time I was in there. Result = sweat box.

Regardless - it's time to finish this Wendler cycle with 531 deadlifts

Warm Up
Crossover Symmetry
Glute and Hip Mobility
1 legged KB deadlifts - 2 x 6 per leg

Deadlifts Warm Up
Bar x 10
40kg x 10
76kg x 5
95kg x 5
113kg x 3

Working Sets
142kg x 5
161kg x 3
180kg x 9 - All out effort to push a huge rep PB at this weight. I wanted 7 reps and ended up with 9. When two of the strongest guys you know are watching you and shouting encouragement I didn't want to disappoint :)

After this it was time for some conditioning:

6min AMRAP
20m Farmer Carry (48kg KB in each hand)
3 Power Cleans @60kg

Rest 4mins

6min AMRAP
Every minute push 60kg Prowler 30m

Rest 4mins
6min EMOM
10 Cal Assault bike

ugh - I was saturated after all of this and called it a day.Time to go home eat and recover.
 
Woke up feeling pretty good after yesterdays efforts so thought I my as well finish up the cycle with the deload lifts at the gym:

Warm Up
5min Assault Bike
Shoulder, Hip and Knee Mobility
Air Squats x 20

Back Squat
Bar x 10
54kg x5
68kg x5
81kg x5

Strict Press
Bar x 10
29kg x 5
33kg x 5
40kg x 5

Bench Press
Bar x 20
41kg x5
51kg x5
62kg x5

Deadlift
40kg x 10
76kg x 5
95kg x 5
115kg x 5

All very light and got the blood moving.

I finished up with a quick metcon

4 rounds for time
10 Power Cleans @62.5kg
25 Air Squats

Time - 7min 15secs

Felt this was decent enough for today
 
After a nice rest day on Saturday. Time to get back to the gym. I was in two minds if to start another block of 531 or to test 1RM to ensure my numbers were right. Thought i would decide after the first couple of warm up sets.

Warm Up
5min Assault bike
Hip and Glute Mobility
20 Air Squats

Back Squat
Warm Up Sets
Bar x 10
Bar x 10
60kg x 5
70kg x 5
80kg x 3

Working Sets - Felt decent so decided to go for a 1RM test
100kg x 2
120kg x 2
130kg x 2
140kg x 2 - first time I have done a double at this weight for a long time and it felt smooth
152kg x 1 - PB by 2kg and beltless...
160kg x 1 - belt on and a 10kg PB. The squat felt strong and the bar moved at a decent speed.

Didn't want to be greedy so a few cool down front squats sets:
70kg x 5 x 3 sets

Still on a high from the back squat PB thought I could get the Strict Press test done as well

Warm Up
Bar x 10
29kg x 5
40kg x 3

Working Sets
50kg x 2
60kg x 2
65kg x 1
70kg x 1 - PB and it went up fast and smooth
75kg x f - got greedy and it was too much. Probably should have gone 72.5kg but will leave that for next time.

Overall really happy - looking forward to bench and especially for the deadlift test
 
Up bright and early this morning

Warm Up
5min Assault bike
Crossover Symmetry Activation
Shoulder, Hip and Glute Mobility

Bench Press 1RM resting
Warm Up
Bar x 10
Bar x 20
40kg x 5
50kg x 5

Working Sets
60kg x 3
70kg x 2
80kg x 2
90kg x 2
100kg x 1 - felt ok
109kg x 1 - went up and down smoothly
111.5kg x 1 - bit of a fight at my sticking point and up for a PB!

Again really happy with this - I have been stuck at 110kg for a long time and long term shoulder issues are finally starting to settle down allowing me to work hard on pressing.

Then it was time for a bit of conditioning with the guys

Six Rounds - Row 500m - with 1 min rest between rounds. Try and maintain a pace 2-4 second faster than your 2k pace.

This has got to be one of the most painful/grossest cardio workouts I have done in some time. I was pleased just to have completed it and burnt a well earned 364 calories in that row.
 
Legs feeling pretty tight after all the rowing yesterday.

So opened today with a 16min Romwod session focused on hamstrings, hips and lower spine
Then CrossOver Symmetry Activation
PVC work - burgener warmp up

Clean Session - focus on hip drive and catch
Bar x 10
95lbs x 10
115lbs x 8
135lbs x 6
155lbs x 4
185lbs x 2
205lbs x 1 (tied PB)
225lbs x f (had 5 attempts and still can't land it right - plenty of height on the bar)
 
Last test day before recycling 531 - my favourite deadlifts..

Warm Up
5min Assault Bike
CrossOver Symmetry Activation
Hip, Glute and lower back mobility
Single leg deadlifts 2 x 6 (16kg) KB
Good mornings with PVC and then bar x 10

Deadlifts
Bar x 10
70kg x 5
70kg x 5
120kg x 4
120kg x 3
170kg x 2
170kg x 2
210kg x 1 - Felt good and up for a 10kg PB!
220kg x f - didn't feel I set up quite right and bar was a bit far away from me
220kg x f - better set up and it moved off the ground but no dice

Still a great 10kg increase in just 4 531 blocks

Afterwards we had a bit of a strong man style work out
10mins on each then 3mins rest

A. 10 Strict Pull Ups (subbed ring rows)
10 Strict Push Ups
20m farmer Carry - 56kg Kettlebells in each hand

B. 20m Yoke Carry (Yoke + 4 20kg plates0
burpees while your partner is Yoking

C. Ski 400m
15 Ab Mat Sit Ups

D. 2 Leg Less Rope Climbs (sub 10 x Ring Row)
10 D-Ball over shoulder (70kg)

That was hard and heavy - felt great overall though. Now to eat!
 
With the fun of test week over - it was in the gym at 6.30 this morning to launch back into another block of 531.

Warm Up
5min Assault Bike
Hip Circle of and 2 lots of:
20 side steps
20 forward steps
20 squats
Then some time mobilising abductors, lower back and hamstrings
20 air squats
20 air squats

Back Squat
Warm Up
Bar x 10
Bar x 10
60kg x 5
72kg x 5
86kg x 5

Working Sets
94kg x 5
108kg x 5
122kg x 9 - same number of reps as last time at this weight. Happy with this considering how much work went on yesterday.

I also want to start up some front squats this cycle - so used some time to work in some reps
Front Squats
5 x 5 @75kg - unpleasant so it must be good for me

Finished up with 20mins of RomWoD
 
Ended up having a bit of a pull and push day...

Warm Up
Crossover Symmetry Activation
10mins of playing Slammo which was a real laugh

Strict Press

Warm Up
Bar x 10
Bar x 5
29kg x 5
34kg x 5
41kg x 3

Working Sets
5 x 44kg
5 x 51kg
11 x 57kg - pretty pleased with that AMRAP

To make room for a front squat day I have decided to change my weekly program around so Sunday's will be strict press and deadlift

Deadlift
Warm Up
40kg x 10
77kg x 5
97kg x 5
116kg x 3

Working Sets
126kg x 5
145kg x 5
164kg x 11 - Pretty satisfied with that set and more of a grip test than anything else.

With that done time for some conditioning :

Cycle 200 cals on the Assault bike - after 2minutes of cycling get off and do 10 push ups and 10 Ring Rows

29mins 57 secs - that was a good bit of work done
 
This will complete the first week of 531 on the new cycle:

Warm Up
Crossover Symmetry Activation
PVC Pipe pass throughs

Bench Press
Warm Up
Bar x 10
Bar x 20
40kg x 5
50kg x 5
60kg x 3

Working Sets
66kg x 5
76kg x 5
86kg x 12 - this was great and a rep PB at this weight

Next time for some conditioning in preparation for that I did some mobility for hips and glutes.

Conditioning - 6km row at 92% of 5km pace

Result = 26min 53secs

That was long, hard and uncomfortable but ultimately I am glad I got it done.

Cool Down
20mins of yoga
 
Today I wanted to get in my second squat workout of the week.

Warm Up
Crossover Symmetry Activation
10mins of glute, hip and front rack mobility
2 x 10 Air Squats

Front Squat - all from the floor and first rep must be a squat clean

Bar x 5
Bar x 5
30kg x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 5

Working Sets
77.5kg x 5 x 5 - these got tough, much harder from the floor

Finished with couple of heavy squat clean singles

80kg x 1
85kg x 1
90kg x f - bar out front
90kg x 1
95kg x f - need to get elbows through
95kg x 1 - equal PB so good enough

Cool Down
Today's Romwod for 16mins
 
Was thinking last night that I probably need to broaden my program a little bit. So after a bit of research I am going to start with some fundamental bodyweight stuff two/three times a week.

My research led me to the Recommended Routine on reddit. On examining the program it is exactly what I need with various progressions/regressions dependent on level.

So I spent just over an hour this morning doing my first session and recording everything the handy companion app. Enjoyable? Not really, still I know it will make me stronger and more flexible overall so I am going to do my best to stick with it.
 
Went to a new gym today for a bit of a change. While I was warming up I noticed they had a very nice power lifting setup featuring Elieko Steel Powerlifting discs and matching bar I thought it would be a shame not to try them out. So I shifted my squat day forward 24hrs.

Warm Up
5min Assault Bike
Crossover Symmetry Activation
10mins of glute, hip and quad mobility
2 x 10 Air Squats

Back Squat - 3+ of 531
Warm Up
Bar x 10
Bar x 10
58kg x 5
72kg x 5
86kg x 5

Working Sets
101kg x 3
115kg x 3
130kg x 9 - really worked hard in this set and was happy to set another rep PB for this weight

Was really great lifting with these steel discs - not only do they make a satisfying sound when racking loading the plates but also a satisfying clunking while lifting.

I wanted to get some more so did the "Boring but big" back off sets

72kg x 10 x 5 sets - all felt great and each rep I really focused on my form.

With that done I grabbed a heavy dumbell and did some single arm rows as it was clear from my gymnastics yesterday that pulling is something i need to work on
8 x 3 single arm dumbbell row @42kg
 
Up bright and early to complete a good week of training:

Warm Up
5min Assault bike
Crossover Symmetry Activation

Bench Press - 3+
Warm Up
Bar x 10
Bar x 20
40kg x 5
50kg x 5
60kg x 3

Working Sets
71kg x 3
81kg x 3
91kg x 9 - tried hard for the 10th rep but no dice. Still this is a much stronger set than last time I tried this (92kg for 7) so really happy

Followed by session 2 of the Recommended Routine of bodyweight exercises (so hard)

Cool Down
Today's Romwod - 19mins of hip flexor and groin focused work
 
Was happy to have a rest day yesterday

Warm Up
5min Assault bike
Crossover Symmetry Activation

Strict Press
Warm Up
Bar x 5
Bar x 10
27kg x 5
34kg x 5
41kg x 3

Working Sets
47kg x 3
54kg x 3
61kg x 10 - woah - a 3 rep PB at this weight. Was a massive fight for rep 10 and had what seemed like the whole gym urging me on to press it out - that was fun

Next was front squats after some mobility on hips, front rack and glutes

10 Air Squats
20 Air Squats

Front Squat
Warm Up
Bar x 10
40kg x 10
50kg x 5
60kg x 5
70kg x 5

Working Sets
80kg x 5 x 5 - these were fine. Feel like super hard work but I think its just getting use to squatting with the front rack engaged,

Finished up with the gymnastics recommended routine
 
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