Ronski's Training Log
- Thread starter ronski
- Start date
Good job! I done some cleans yesterday, trying to get under the bar and catch it in a squat... but it seems as soon as I go heavy i start power cleaning again due to lack of faith in my technique
Yeh squat cleans are tough. We get them programmed quite often into EMOMS and they suck
Had a couple of the guys over to my place this morning and we did a scaled version of Linda (aka 3 bars of death). The workout Rx is:
"Linda". 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
As there were 3 of us we used the lightest guys bodyweight so went at - 130kg deadlift, 80kg bench press, 67.5kg cleans.
32mins later we were finished and I was broken. Considering 80kg bench and 67.5kg are 75-80% of my 1RM it was punishing. Still great fun - we had some funny jokes - Cardio with a 130kg barbell
"Linda". 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
As there were 3 of us we used the lightest guys bodyweight so went at - 130kg deadlift, 80kg bench press, 67.5kg cleans.
32mins later we were finished and I was broken. Considering 80kg bench and 67.5kg are 75-80% of my 1RM it was punishing. Still great fun - we had some funny jokes - Cardio with a 130kg barbell
After watching the 1RM Front Squat work out at the Dubai Fitness Challenge (where a small guy front squat 200kg!) was quite inspiring. So went to the gym yesterday and hit some front squats:
Warm up
Air Squats x 10
Bar x 10
40kg x 5
50kg x 5 (rep 4 paused, rep 5 1 and quarter)
Working Sets
60kg x 3
70kg x 3
80kg x 2
90kg x 2
100kg x 2
That was enough.
Today after work
Warm Up
Row 500m
20 Air Squats
20 Shoulder Passes
Wrist mobility
Hip Mobility
Strength Work
Power Clean 5 x 3
95lbs x 3
115lbs x 3
135lbs x 3
155lbs x 3
185lbs x 3 (last rep was a toughie)
Work Out
7 Rounds for Time
Row 250m
3 Power Cleans @135lbs
Time = 10min 57secs (somehow enjoyable though the last round was unpleasant to say the least)
Warm up
Air Squats x 10
Bar x 10
40kg x 5
50kg x 5 (rep 4 paused, rep 5 1 and quarter)
Working Sets
60kg x 3
70kg x 3
80kg x 2
90kg x 2
100kg x 2
That was enough.
Today after work
Warm Up
Row 500m
20 Air Squats
20 Shoulder Passes
Wrist mobility
Hip Mobility
Strength Work
Power Clean 5 x 3
95lbs x 3
115lbs x 3
135lbs x 3
155lbs x 3
185lbs x 3 (last rep was a toughie)
Work Out
7 Rounds for Time
Row 250m
3 Power Cleans @135lbs
Time = 10min 57secs (somehow enjoyable though the last round was unpleasant to say the least)
Back into the gym this evening
Warm Up
Row 500m
Banded sidesteps and squats
Shoulder passes
Hip Mobility
Mid Thoracic Mobility
Strength - Strict Press 5 x 3
Warm Up
Bar x 10
65lbs x 5
75lbs x 5
Working Sets
85lbs x 3
105lbs x 3
125lbs x 3
135lbs x 2 - failed on rep 3 as the bar went away from me
140lbs x 3 - belt on made all 3 reps with the last one been my smoothest
Work out
For time:
9 Thrusters @60kg
19 GHD Situps
6 Thrusters @60kg
16 GHD Situps
3 Thrusters @60kg
13 GHD Sutips
Time - 8mins 56 secs
That was a demanding work out particularly on my core - first time I do any number of thrusters at 60kg and ended only being able to do singles so the workout effectively was clusters as opposed to thrusters.
Warm Up
Row 500m
Banded sidesteps and squats
Shoulder passes
Hip Mobility
Mid Thoracic Mobility
Strength - Strict Press 5 x 3
Warm Up
Bar x 10
65lbs x 5
75lbs x 5
Working Sets
85lbs x 3
105lbs x 3
125lbs x 3
135lbs x 2 - failed on rep 3 as the bar went away from me
140lbs x 3 - belt on made all 3 reps with the last one been my smoothest
Work out
For time:
9 Thrusters @60kg
19 GHD Situps
6 Thrusters @60kg
16 GHD Situps
3 Thrusters @60kg
13 GHD Sutips
Time - 8mins 56 secs
That was a demanding work out particularly on my core - first time I do any number of thrusters at 60kg and ended only being able to do singles so the workout effectively was clusters as opposed to thrusters.
Back in to the gym today
Bench Press 5 x 3
Warm Up
Bar x 20
95lbs x 5
115bs x 5
135lbs x 3
145lbs x 3
165lbs x 3
185lbs x 3
Working sets
195lbs x 3 - ok
195lbs x 3 - ok
195lbs x 3 - ok
195lbs x 3 - tough
195lbs x 3 - tougher but all made
Workout - for max cals on assault bike
5 Power Snatches @115lbs
60 sec Max Cal Assault bike
4 Power Snatches @115lbs
60 sec Max Cal Assault bike
3 Power Snatches @115lbs
60 sec Max Cal Assault bike
2 Power Snatches @115lbs
60 sec Max Cal Assault bike
1 Power Snatch @115lbs
60 sec Max Cal Assault bike
Result = 18 + 17 + 16 +15 +17 = 83 cals and a massive amount of lactic acid in my quads
Total Time = 9min 42secs
Bench Press 5 x 3
Warm Up
Bar x 20
95lbs x 5
115bs x 5
135lbs x 3
145lbs x 3
165lbs x 3
185lbs x 3
Working sets
195lbs x 3 - ok
195lbs x 3 - ok
195lbs x 3 - ok
195lbs x 3 - tough
195lbs x 3 - tougher but all made
Workout - for max cals on assault bike
5 Power Snatches @115lbs
60 sec Max Cal Assault bike
4 Power Snatches @115lbs
60 sec Max Cal Assault bike
3 Power Snatches @115lbs
60 sec Max Cal Assault bike
2 Power Snatches @115lbs
60 sec Max Cal Assault bike
1 Power Snatch @115lbs
60 sec Max Cal Assault bike
Result = 18 + 17 + 16 +15 +17 = 83 cals and a massive amount of lactic acid in my quads
Total Time = 9min 42secs
Some conditioning this morning:
Death by Assault Bike
Every minute on the minute cycle for 1 cal, add one cal each minute until you can reach the calories for that minute
Result - 12 rounds + 12 cals
Real Result - lying on the floor for 10 minutes quads full of lactic acid
Death by Assault Bike
Every minute on the minute cycle for 1 cal, add one cal each minute until you can reach the calories for that minute
Result - 12 rounds + 12 cals
Real Result - lying on the floor for 10 minutes quads full of lactic acid
Mid 2016 update - had some niggling injuries earlier in the year that took some time to look after and get fixed.
been training well over the last few months so though I might start logging again.
Entered into a second wave of 531:
Back Squat Working Sets - 17th July
88kg x 5
101kg x 5
115kg x 10
Bench Working Sets 19th July
67kg x 5
77kg x 5
87kg x 10
This was followed by a horrid 6 person team work out of :
600cal Assault bike every break 6 x 24" box jumps (breaking every 20 cals)
600cal Ski every break 6 Dumbell Snatch @75lbs (breaking every 20 cals)
42mins total of pain
This morning
Strict Press Working Sets
43kg x5
49kg x5
56kg x 11
Then I got pulled into a bro session with 3 of the guys:
10 Bench @62.5kg
10 Pull Ups/Ring Rows (I did ring rows)
10 rounds (2mins rest between rounds)
Followed
6 x 10 - Bent over row - (3 x 40kg, 50kg, 55kg, 60kg)
been training well over the last few months so though I might start logging again.
Entered into a second wave of 531:
Back Squat Working Sets - 17th July
88kg x 5
101kg x 5
115kg x 10
Bench Working Sets 19th July
67kg x 5
77kg x 5
87kg x 10
This was followed by a horrid 6 person team work out of :
600cal Assault bike every break 6 x 24" box jumps (breaking every 20 cals)
600cal Ski every break 6 Dumbell Snatch @75lbs (breaking every 20 cals)
42mins total of pain
This morning
Strict Press Working Sets
43kg x5
49kg x5
56kg x 11
Then I got pulled into a bro session with 3 of the guys:
10 Bench @62.5kg
10 Pull Ups/Ring Rows (I did ring rows)
10 rounds
(2mins rest between rounds)Followed
6 x 10 - Bent over row - (3 x 40kg, 50kg, 55kg, 60kg)
With some rather tasty DOMs in my chest after yesterday I have to admit to not being super keen to deadlift today. Went to the gym and got some work done:
Warm up
5min assault bike
hip, shoulders, lower back and hamstring mobilization
Deadlift 5 week of Wendler 531
Warm up
5 x 60kg
5 x 76kg
5 x 95kg
3 x 113kg
Working Sets
5 x 123kg
5 x 142kg
11 x 161kg - it was brutal and I loved it
Cool Down
5min assault bike at an easy pace
The whole thing took about an hour so it was time for lunch afterwards
Warm up
5min assault bike
hip, shoulders, lower back and hamstring mobilization
Deadlift 5 week of Wendler 531
Warm up
5 x 60kg
5 x 76kg
5 x 95kg
3 x 113kg
Working Sets
5 x 123kg
5 x 142kg
11 x 161kg - it was brutal and I loved it
Cool Down
5min assault bike at an easy pace
The whole thing took about an hour so it was time for lunch afterwards
Time for some conditioning today. So caught the Friday morning class:
For time:
100 Calorie Row
100 Calorie Ski
100 Burpees
100 Double Unders / 300 Single Unders
100 Shoulder to over head @45lbs
100 Hanging knee raise
Time = 48min 38sec
(Time cap 55mins)
That will do for cardio for a day or two.
For time:
100 Calorie Row
100 Calorie Ski
100 Burpees
100 Double Unders / 300 Single Unders
100 Shoulder to over head @45lbs
100 Hanging knee raise
Time = 48min 38sec
(Time cap 55mins)
That will do for cardio for a day or two.
Had a couple of days off. Back in for a lunchtime session:
Warm up
Assault bike - 5mins
Hip, glute, hamstring mobility
20 Air Squats
Onto 3+ week for Wendler - back squats
Warm Up
Bar x 10
Bar x 10
54kg x 5
68kg x 5
81kg x 3
Working Sets
95kg x 3
108kg x 3
122kg x 9 - woah a big PB for reps at this weight and it felt good to be repping 120kg +
Metcon time
Every 2 minutes on the minute for 6 rounds:
4 x Squat Cleans @60kg
12 Cal Bike/Ski/Row
That was an unpleasant 12 minutes and the last 2 sets of squat cleans were hard.
Finished up with 18 minutes of mobility by a company called Romwod, the other guys in the gym called it Bro-ga
Warm up
Assault bike - 5mins
Hip, glute, hamstring mobility
20 Air Squats
Onto 3+ week for Wendler - back squats
Warm Up
Bar x 10
Bar x 10
54kg x 5
68kg x 5
81kg x 3
Working Sets
95kg x 3
108kg x 3
122kg x 9 - woah a big PB for reps at this weight and it felt good to be repping 120kg +
Metcon time
Every 2 minutes on the minute for 6 rounds:
4 x Squat Cleans @60kg
12 Cal Bike/Ski/Row
That was an unpleasant 12 minutes and the last 2 sets of squat cleans were hard.
Finished up with 18 minutes of mobility by a company called Romwod, the other guys in the gym called it Bro-ga
Last edited:
Quick session today
Warm Up
5min Row
Chest and Shoulder mobiity
Bench press 3+ week
Warm up
Bar x 20
Bar x 20
41kg x 5
51kg x 5
62kg x 3
Working Sets
72kg x 3
82kg x 3
92kg x 7 - wanted 9 reps but it wasn't to be
Metcon
Death by assault bike
Cycle 1 cal in the first minute.
Every minute add 1 cal until you can not complete the cals in that minute
Result = 13 and 12 cals into the round of 14
This is an awful work out and my quads were on fire at the end. Still a big improvement on the last time I did this where I could not get out of the round of 13. Next time I will be looking at the round of 15 as my goal.
Warm Up
5min Row
Chest and Shoulder mobiity
Bench press 3+ week
Warm up
Bar x 20
Bar x 20
41kg x 5
51kg x 5
62kg x 3
Working Sets
72kg x 3
82kg x 3
92kg x 7 - wanted 9 reps but it wasn't to be
Metcon
Death by assault bike
Cycle 1 cal in the first minute.
Every minute add 1 cal until you can not complete the cals in that minute
Result = 13 and 12 cals into the round of 14
This is an awful work out and my quads were on fire at the end. Still a big improvement on the last time I did this where I could not get out of the round of 13. Next time I will be looking at the round of 15 as my goal.
Without a doubt. Respect to guys who can break 20 rounds on that as doing 20 cal fresh in a minute on the assault bike is painful enough without doing all the preceding work.
Strict Press day!
Warm Up
5min Assault bike
Crossover Symmetry Activation
Strict Press 3+
Warm up
Bar x 5
Bar x 5
29kg x 5
33kg x 5
40kg x 5
Working Sets
46kg x 3
53kg x 3
59kg x 9 - wanted 10 reps, the 10th rep just moved away from my body. Still a PB at this weight.
I wanted to do some accessory work so turned it into a metcon
For time
27 - 21 - 15
Ski for Calories
Shoulder to Overhead @52.5kg
Time - 9min 20secs - it got heavy fast
Cool Down
20mins of mobility - lats, lower back, glutes, hamstrings
Warm Up
5min Assault bike
Crossover Symmetry Activation
Strict Press 3+
Warm up
Bar x 5
Bar x 5
29kg x 5
33kg x 5
40kg x 5
Working Sets
46kg x 3
53kg x 3
59kg x 9 - wanted 10 reps, the 10th rep just moved away from my body. Still a PB at this weight.
I wanted to do some accessory work so turned it into a metcon
For time
27 - 21 - 15
Ski for Calories
Shoulder to Overhead @52.5kg
Time - 9min 20secs - it got heavy fast
Cool Down
20mins of mobility - lats, lower back, glutes, hamstrings
Last edited:
Deadlift day.
Warm up
5min assault bike
Crossover Symmetry Activation
Glute and Hamstring mobilisation
Deadlift - 3+ week
Warm Up
Bar x 10
Bar x 10
40kg x 5
76kg x 5
95kg x 5
113kg x 3
Working Sets
132kg x 3
151kg x 3
170kg x 10 - my best ever set. Felt strong through the set and at rep 9 and 10 it was tough but was able to push on through beating my target rep count of 9.
After 10mins of rest I embark on a strongman circuit
5min AMRAP then 5mins Rest
Station 1
8 deadball Ground to overshoulder @30kg / 16 Cal Assault bike
2 rounds + 2 Deadball lifts
Station 2
Ski 500m
Yoke Carry 20m (yoke had 20kg plate on each corner)
Result = 2 rounds
Station 3
40m Farmers Carry - 65kg in Each Hand
15 push ups
Result = 3 rounds
Station 4
40m Prowler Push (prowlet + 40kg)
Max Hanging Knee Raise
Result = 3 rounds
Phew - that was a lot of hard heavy work.
Really enjoyable session working out with a team of 4 other lads.
Warm up
5min assault bike
Crossover Symmetry Activation
Glute and Hamstring mobilisation
Deadlift - 3+ week
Warm Up
Bar x 10
Bar x 10
40kg x 5
76kg x 5
95kg x 5
113kg x 3
Working Sets
132kg x 3
151kg x 3
170kg x 10 - my best ever set. Felt strong through the set and at rep 9 and 10 it was tough but was able to push on through beating my target rep count of 9.
After 10mins of rest I embark on a strongman circuit
5min AMRAP then 5mins Rest
Station 1
8 deadball Ground to overshoulder @30kg / 16 Cal Assault bike
2 rounds + 2 Deadball lifts
Station 2
Ski 500m
Yoke Carry 20m (yoke had 20kg plate on each corner)
Result = 2 rounds
Station 3
40m Farmers Carry - 65kg in Each Hand
15 push ups
Result = 3 rounds
Station 4
40m Prowler Push (prowlet + 40kg)
Max Hanging Knee Raise
Result = 3 rounds
Phew - that was a lot of hard heavy work.
Really enjoyable session working out with a team of 4 other lads.
Saw the top set of deads on IG. Looking strong
Thanks mate. That means a lot coming from your good self
