Ronski's Training Log

Week 2 Session 4

5min Assault bike
Crossover Symmetry Activation
Mobility - glutes, hip flexors,
PVC pipe work
Air Squats 2 x 10

Squat Warm Up
Bar 2 x 10
70kg x 10
120kg x 6

Working Sets
152.5kg 6 x 4 - This was hard and heavy no question about it - had to use a lot of my resolve to get this done. Max force was around 190kg per rep. RPE 8

Deadlifts

Warm Up
Bar RDL x 10
70kg x 8
120kg x 5
170kg x 3

Working Sets
190kg 5x4 - ugh so much volume. Had to really motivate myself to get this grunt work done. RPE 8

What had been a reasonable light week up until this workout hit me very hard today. Still the meet is only 4 weeks away and I need to get the volume work in now before the intensity starts to ramp up.
 
week 3 Session 1

Warm up

5min Assault bike
Crossover Symmetry Activation
Mobility - glutes, hip flexors,
PVC pipe work
Air Squats 2 x 10

Squats

Warm up
Bar 2 x 10
70kg x 10
120kg x 4 with 2 ct at the bottom

Working Sets
140kg 6 x 2 -with 2 ct pause at the bottom. Heaviest pause squats I have ever done and beltless. All felt good and peaked 171kg max force in Set 5 so that was pleasing. RPE 7.5

Bench Press

Warm up
Bar 2 x 20
60kg x 10
80kg x 5

Working sets

97.5kg 1 x 4 - No problem, good lift off with stable shoulder position RPE 7

102.5kg 3 x 4 - Felt surprisingly good and peaked 147kg max force a number I have not seen in a while. RPE 8

72.5kg 4 x 4 low incline bench - probably should have bumped the weight up to 80kg as this was probably a little too light - RPE 6

Accessory
Banded Row 4 x 10
Banded Pec Flys - 4 x10
Banded incline press 4 x 10
Banded Y-Fly 4 x 10
 
Week 3 Session 2

Warm Up
5min Assault Boke
Mobility Glutes/Hips
PVC Pipe Work
Air Squats

Squats Warm Up
Bar 2 x 10
70kg x 10
120kg x 6
140kg x 2

Working Sets
142.5kg 2 x 4 - no problem RPE 7
167.5kg 3 x 4 - really got after these sets as they each represent a 4RM - really felt that the bar moves well and pushed as hard as I could for each set RPE 8.5

Deadlift

Warm Up
Bar RDL 2 x 10
70kg x 10
120kg x 6
130kg x 6

Working Sets
130kg 5 x 4 banded - not a real problem - just went all out - RPE 7

Bench Press

Warm Up
Bar 2 x 10
70kg x 10
80kg x 6

Working Set
95kg 4 x 5 paused - feeling ok. My left elbow flexor starting to feel a bit jammed up so rolled it out between sets and seemed ok after. RPE 7,5

Accesory
2 x 20 Air Squats
35min Assault bike
 
Week 3 Session 3

Quick bench session today

5min Assault bike
Crossover Symmetry Activation
Mobility - glutes, hip flexors,
PVC pipe work

Bench Press

Warm Up
Bar 2 x 20
60kg x 10
70kg x 6
80kg x 4

Working Sets
97.5kg 3 x 4 - Straight forward. RPE 7
90kg 3 x 4 - Wide grip - also straight forward - RPE 7
82.5kg 4 x 5 - Narrow grip - no problem - RPE 7

Certainly my best bench session in some time. Everything felt really good despite the loads not being heavy. Peaked 149kg peak force on first rep at 97.5kg

Accessory
Banded Row 4 x 10
Banded Pec Flys - 4 x10
Banded incline press 4 x 10
Banded Y-Fly 4 x 10
 
Week 3 Session 4

5min Assault bike
Crossover Symmetry Activation
Mobility - glutes, hip flexors,
PVC pipe work
Air Squats 2 x 10

Squat Warm Up
Bar 2 x 10
70kg x 10
120kg x 6
140kg x 3

Working Sets
157.5kg 6 x 3 - This went really well this week. The bar was moving well. RPE 8

Deadlifts

Warm Up
Bar RDL x 10
70kg x 8
120kg x 5
140kg x 4
170kg x 3

Working Sets
195kg 5x2 - Have to admit I really struggled with this today. Was supposed to be 5x4 however as soon as I went for the first set I just did not have it today. RPE 9
 
week 4 Session 1

Warm up

5min Assault bike
Crossover Symmetry Activation
Mobility - glutes, hip flexors,
PVC pipe work
Air Squats 2 x 10

Squats

Warm up
Bar 2 x 10
70kg x 10
100kg x 6 with 2 ct at the bottom

Working Sets
122.5kg 6 x 2 -with 2 ct pause at the bottom. No problem - did a set every 90secs. RPE 7

Bench Press

Warm up
Bar 2 x 20
60kg x 10
80kg x 5

Working sets

90kg 1 x 3 - No problem, good lift off with stable shoulder position RPE 7

110kg 4 x 3 - Triples at 90% I thought would be super tough - especially the last time I did heavy triples I had all sorts of issues by hitting the j-hooks.
Today was a revolution each set was better than the previous one and I peaked 2 reps with over 180kg max force in the las set. Super happy with that.
RPE 8.5

80kg 4 x 4 low incline bench - nice and smooth - RPE 7

Accessory
Banded Row 4 x 10
Banded Pec Flys - 4 x10
Banded incline press 4 x 10
Banded Y-Fly 4 x 10
 
Popped into the gym this morning. A few of the guys were testing their 1RM front squat so though I might join in.

It has been months and months since I have front squatted so thought it would be fun to see where I was (Previous 1RM = 120kg)

Warm up
Bar 2 x 10
50kg x 8
70kg x 6
90kg x 4

Test mode:
100kg x 1 - ok
110kg x 1 - ok
120kg x 1 - belt on - ok. Equal to my 1RM
135kg x 1 - ok - little wobble on the bottom but up fast and a 15kg PB
140kg x f - Went down - seemed to turn it into a pause squat and couldn't really drive it out of the hole. Left it there but felt with a little practice I could get this weight

While I was in the mood - though I would test my strict press - previous PB - 69kg
Warm Up
Bar 2 x 10
40kg x 6
50kg x 3

Test Mode
60kg x 1 - easy
71kg x 1 - again I felt this was really easy and a new 1RM
81kg x f, f, f - got greedy and too big a jump for 3 half reps
76kg x f - triceps finished from the failed 81kg reps

Judging by how this went I probably have a 1RM strict press around the 75kg mark so will probably have another crack at this next week.
 
Have been a bit busy over the last week but training still going well.

Week 4 Session 2

Warm Up
5min Assault Boke
Mobility Glutes/Hips
PVC Pipe Work
Air Squats

Squats Warm Up
Bar 2 x 10
70kg x 10
120kg x 6
140kg x 2

Working Sets
147.5kg 1 x 4 - (beltless) no problem RPE 7
167.5kg 3 x 4 - This was a really tough set of 3 working sets. Was actually programmed for 4 sets but after set 3 I was really not feeling that good so left it there - RPE 8.5

Deadlift

Warm Up
Bar RDL 2 x 10
70kg x 10
120kg x 6
160kg x 3

Working Sets
172.5 5 x 3 banded - due to not the best set of squats - had to really get after these deads and hit all sets with good speed and power - RPE 8

Bench Press

Warm Up
Bar 2 x 10
70kg x 10
80kg x 6

Working Set
90kg 4 x 3 paused 1 count on the chest - felt good - RPE 7
 
Week 4 Session 3

Bench session this week

5min Assault bike
Crossover Symmetry Activation
Mobility - glutes, hip flexors,
PVC pipe work

Bench Press

Warm Up
Bar 2 x 20
60kg x 10
70kg x 6
80kg x 4
90kg x 3

Working Sets
102.5kg 3 x 3 - Straight forward. RPE 8
97.5kg 3 x 3- also straight forward - RPE 8
92.5kg 4 x 4 - Narrow grip - disgusting tricep burn - RPE 8

Decent amount of volume that fried my upper body

Accessory
Banded Row 4 x 10
Banded Pec Flys - 4 x10
Banded incline press 4 x 10
Banded Y-Fly 4 x 10
 
Week 4 Session 4

5min Assault bike
Crossover Symmetry Activation
Mobility - glutes, hip flexors,
PVC pipe work
Air Squats 2 x 10

Squat Warm Up
Bar 2 x 10
70kg x 10
120kg x 6
140kg x 3

Working Sets
152.5kg 6 x 3 - Not too bad. The bar was moving well. RPE 8

Deadlifts

Warm Up
Bar RDL x 10
70kg x 8
120kg x 5
140kg x 4
170kg x 3
190kg x 1

Working Sets - (belt on)
217.5kg x 2 - really went for it and got it - a new 2RM - RPE 8.5 - 9
217.5kg x 2 - even more beastmode required and got it again - both sets rep 2 looked better than rep 1 2RM - RPE 8.5 - 9
217.5kg x f - just didn't have it for the final set - first rep got the bar to below my knees but a bit far from my body so no go

Overall happy after the massive struggle with 195kg the previous week to set a new 2RM this week was great. I was honestly concerned I wouldn't even get the bar off the floor.
 
Today normal service resumed

Week 5 Session 1
30mins of mobility on my lower back and t-spine - those deadlifts were certainly tough on Friday....

5min Assault bike
Crossover Symmetry Activation
Mobility - glutes, hip flexors,
PVC pipe work
Air Squats 2 x 10

Squat Warm Up
Bar 2 x 10
70kg x 10
90kg x 3

Working Sets
122.5kg 6 x 3 with 2 count pause in the whole - not a real problem - went every 2mins. RPE 7

Bench Press

Warm Up
Bar 2 x 20
70kg x 10
90kg x 3

Working Sets
97.5kg 1 x 3 - ok - RPE 7
110kg 3 x 3 - am satisfied with this at 90% felt "easier" than last week. RPE 8.5
77.5kg 4 x 3 with low incline - straight forward - RPE 6

Accessory
Banded Row 4 x 10
Banded Pec Flys - 4 x10
Banded incline press 4 x 10
Banded Y-Fly 4 x 10
 
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