Ronski's Training Log

Week 4 Session 3

Bench Day! And I get to try out my new rack - so was pretty excited for it

Warm Up
5min Assault Bike
Crossover Symmetry Activation
Dynamic leg swings x 20

Bench Press Warm Up
Bar x 20
40kg x 10
50kg x 10
60kg x 8
70kg x 6
80kg x 5

Working Sets
97.5kg 5 x 4 - First 3 sets were good (peaking at 152kg for bar force) last two sets were a bit of a battle but all reps hit. RPE - 8.5 - 9
90kg 5 x 4 - This was ok - RPE 7.5 - 8
85kg 4 x 6 (narrow grip) - First 3 sets fine - RPE 7. Last set first 5 reps not problem last rep - up, could not lock out fail. Bit of a shame really as is this was my first missed rep of the cycle. Will focus on getting these narrow grip reps next week. Triceps certainly were feeling the effects of the heaviest bench volume so far in the cycle.

Accessory - was running short on time so did the Crossover Symmetry "Iron Scap" program with the heavy elite bands and it set my shoulders on fire.
 
A bit behind on my logging - training is still going well.

Week 4 Session 4

Warm Up
5min Assault bik
Dynamic leg swings x 20
Hip Circle on - 50 wide steps, 40 sideway steps, 20 air squats
Air Squat 2 x 10

Back Squats
Warm Up
Bar x 10
Bar x 10
60kg x 10
100kg x 5
120kg x 3

Working Sets
142.5kg 6 x 2 - heavy doubles went really well. All over in 12mins with an RPE of 7.5. Really staring to feel comfortable with this load.

Deadlifts
Warm Up
Bar RDL x 10
60kg x 10
120kg x 5
140kg x 5
160kg x 3

Working Sets
182.5kg 5x3 - heavy triples went really well considering the struggle I had with 5x5 last week. Again happy how this went and again an RPE of 7.5

Accessory
Goblet Squats 4 x 10 @24kg
RDL 4 x 10 @60kg
Hip Extensions 4 x 10
GHD Situps 4 x 10

10min Slow Assault Bike
 
Week 5 Session 1

Had my first squat session in my new rig at home.

Warm up
Warm Up
5min Assault bik
Dynamic leg swings x 20
Air Squats x 20
Hip Openers

Back Squats
Warm Up
Bar x 10
Bar x 10
60kg x 10
100kg x 5

Working Sets
110kg x 6 x 3 (paused) - this went really well. At the start of this cycle paused back squats were evil. Today down, pause and up - no worries. RPE 6.5 - 7

Bench Press
Warm Up
Bar x 20
Bar x 10
50kg x 10
60kg x 10
70kg x 6

Working Sets
85kg x 5 - smooth - RPE 6
97.5kg 5 x 3 - not too bad - decent bar speed, last couple of sets were getting a little tough - RPE - 7.5 - 8
85kg 4 x 3 - quick 2 count on the chest for each rep, felt good RPE 7

Accessory
Banded Row 4 x 10
Banded Pec Flys - 4 x10
Banded Incline Press 4 x 10
Banded Y-Flys - 4 x 10
 
oops missed logging two workout:

Week 5 Session 3 - Thursday 27th Oct

Warm Up
5min Assault Bike
Crossover Symmetry Activation
Dynamic leg swings x 20

Bench Press Warm Up
Bar x 20
40kg x 10
50kg x 10
60kg x 8
70kg x 6
80kg x 5

Working Sets
97.5kg 5 x 3 - All sets were nice and smooth - RPE 7.5 - 8
90kg 5 x 3 - Again nice and smooth - RPE 7
85kg 4 x 6 (narrow grip) last week I missed the last rep on the last set of this exact set. This time no worries and got all of them - RPE 7.5 - 8

Accessory

Banded Row 4 x 10
Banded Pec Fly 4 x 10
Banded Incline Press 4 x 10
Banded Y-Fly 4 x10
 
Week 5 Session 4

The end of week 5 of a six week cycle

Warm Up
Dynamic leg swings x 20
Hip Circle on - 50 wide steps, 40 sideway steps, 20 air squats
Air Squat 2 x 10

Back Squats
Warm Up
Bar x 10
Bar x 10
60kg x 10
100kg x 5
120kg x 3

Working Sets
137.5kg 6 x 3 - A little lighter today but I ended up making hard work of it. Was not hitting my usual straight upwards bar path as I was losing tightness in my thoracic region. Will look at fixing this in my next squat session. Overall RPE 7.5

Deadlifts
Warm Up
Bar RDL x 10
60kg x 10
120kg x 5
140kg x 3
170kg x 3

Working Sets
187.5kg 5x3 - I knew this weight was coming and I had been trying my best to ignore it. Warm up did not feel great. First 3 sets were ok next set was tough and in set 5 had to give it all I could to get through. Overall an RPE of 8 - 9

This week was a bit mixed - happy with how the 150kg squats went - less happy about the squats today. Reasonably happy with the deadlifts that at least I did not miss any reps.

Onto the final week of this cycle.
 
Week 6 Session 1

The last week of the current cycle and there are a couple of key sets that are big challenges. The first one being today in bench.

Warm up
5min Assault bike
Dynamic leg swings x 20
Air Squats x 20
Hip Openers

Back Squats
Warm Up
Bar x 10
Bar x 10
60kg x 10
100kg x 5

Working Sets
102.5kg x 6 x 3 (paused) - best set of paused squats this cycle, no forward tip, thoracic nice and tight. Bar path nice and vertical. RPE 6

Bench Press
Warm Up
Bar x 20
Bar x 10
50kg x 10
60kg x 8
70kg x 6
80kg x 4

Working Sets
90kg x 5 - smooth - RPE 7
102.5kg x 3 -got amped for this first set - not great. Bar path a bit wobbly but done for a new 3RM
102.5kg x 3 - Much better set - nice and tight and on the third rep hit a new max bar force of 150kg
102.5kg x 3 - Last set again got pretty tight under the bar. Completed the 3 reps with a little bar for the last rep
These 3 triples were going to be a challenge and I was happy with how it went. RPE 8 - 9
87.5kg 4 x 3 - quick 2 count on the chest for each rep, felt good 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

Overall a great bench workout today - apparently a 2RM for next week so will be interesting to see what number the coach sets me to hit.
 
Week 6 Session 2

Warm Up
5 min Assault Bike
Hip Circle on - wide steps, squats, lunges
Air Squat 2 x 10

Back Squat

Warm Up
Bar 2 x 10
60kg x 10
100kg x 5
120kg x 3

Working Sets
137.5kg x 5 - good - RPE 7

Belt on
155kg x 3 - hard - little bit foward on reps 2 and 3 - RPE 9
1555kg x 3 - still tough, rep 1 ok, rep 2 and 3 good in and out of the hole. RPE 8
155kg x 3 -super tough set, last rep probably my best. RPE 9

So 155kg is a new 3RM and having to do it three times was a real challenge this morning and had to take a good 10min break before moving onto the rest of the workout

Deadlifts

Warm up
70kg x 10
100kg x 10
120kg x 5

Working Sets
130kg (with a Red band - light resistance)) - 5 x 3 - these were good and focused on really accelerating the bar with speed. RPE 6.5 - 7

Bench Press

Warm Up
Bar x 10
Bar x 10
40kg x 10
50kg x 8
60kg x 8
70kg x 3

Working Sets
75kg 5 x 3 - technique focused on getting my position tight and pressing with intensity. RPE 6.5

Was fried so cut accessory today and just decided to eat.
 
Last week marked the end of the first 6 weeks cycle and finished up light:

Week 6 Session 3
Bench press working sets
80kg 3x3
85kg 3x3

Week 6 Session 4
Squat Working Sets
120kg 6x3

Deadlift Working Sets
150kg 5 x 3

So RPE was between 6-7 no stress

I have just received the following 6 week program which starts with a skills test (2RM bench and squat in week 1) then builds to some juicy lifts in week 5, then ending with a 1RM testing at the end of week 6 - looks intense and am pretty excited for this next phase.
 
Week 7 Session 1

Today is the start of a new 6 week cycle. I have some "skills test' this week with 2RM attempts at bench and squat. Then a build up to a full out 1RM test for all three lifts on 16th December. All very exciting.

Warm up
5min Assault bike
crossover symmetry activation
Dynamic leg swings x 20
Air Squats x 20
Hip Openers

Back Squats
Warm Up
Bar x 10
Bar x 10
60kg x 10
100kg x 5

Working Sets
107.5kg x 6 x 3 (paused) - Felt comfortable RPE 6

Bench Press
Warm Up
Bar x 20
Bar x 10
50kg x 10
60kg x 8
70kg x 4
80kg x 2
90kg x 2
102.5kg x 2

Working Sets
110kg x 2 - This was my 2RM test and I got both reps - now considering at the meet 8 weeks ago I hit a very shaky 112.5kg 1RM (though paused) this was definitely my best heavy bench ever. Really gave it all i could with a leg drive and hit 164kg and 172kg of force for reps 1 and 2 for an RPE of 9 (this is at least 30kg of force more than I have previously generated)

87.5kg 4 x 4 - Got nice and tight for each set, felt good RPE 7
70kg 4 x 4 (low incline) - first time I have ever really done any incline bench pressing before - felt decent RPE 6,5


Accessory
Banded Row 4 x 10
Banded Pec Flys - 4 x10
Banded Incline Press 4 x 10
Banded Y-Fly 4 x 10

Rest day tomorrow and then its 2RM squat time.
 
Week 7 Session 2

Heavy squat day!

Warm Up
Dynamic Leg Swings
PVC Pipe shoulder warm ups
20 Air squats

Back Squat
Warm up
Bar x 20
Bar x 10
60kg x 8
70kg x 5
120kg x 4
140kg x 2

Working Sets
162.5kg x 2 - got it! That's a new 2RM and was definitely a tough lift RPE 9 - Max force on the bar for rep 1 = 230kg and rep 2 = 237kg

132.5kg 4 x 4 - felt fine and maxed out at about 200kg peak force RPE 7

Deadlifts

Warm Up
70kg x 10
110kg x 10

Working Sets

112.5kg 5 x 4 - (light Band resisted) - again felt good and the bar was moving fast at this light load - RPE 6

Bench Press

Warm Up
Bar x 20
40kg x 10
50kg x 10
60kg x 8

Working Sets
82.5kg 4 x 5 - bar moved well and really focused on explosive speed. RPE 7

Accessory

4 x 10 - Back Extensions
4 x 10 - GHD Situps

wanted to do some more though was feeling very jaded by then - so called it a day and was very happy to be leaving with a new 2RM
 
Had an enjoyable bench session this morning

Warm Up
Crossover symmetry
Dynamic leg swings
PVC Pipe

Bench Press

Warm Up
Bar x 20
50kg x 10
60kg x 8
70kg x 5
80kg x 4

Working sets
85kg 4 x 2 - both sets straight forward - RPE 7
80kg 4 x 4 - paused all reps - RPE 7
75kg 3 x 5 - with narrow grip and pause - 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
 
Week 7 Workout 4

Warm Up
5min Assault bike
Crossover symmetry
Dynamic leg swings
PVC Pipe
20 Air Squats

Back Squat
Bar x 10
Bar x 10
60kg x 10
70kg x 8
100kg x 6
120kg x 4

Working Sets
127.5kg 5 x 4 - First couple of sets felt a bit heavy, last 3 sets I got the bar moving well and finished up with an RPE of 7.5 and about 190kg average force on the bar

Deadlift

Warm Up
Bar RDL x 20
70kg x 10
100kg x 8
120kg x 6
140kg x 4

Working Sets
160kg 5 x 4 - not too bad this morning - first set always a bit of a feeling out process. Overall RPE 7.5 average max force on the bar of 200kg so that was ok

10min Assault Bike Cool Down
20min Mobility work

It was actually quite hard this morning as I am feeling a bit sick but pleased to have knocked out all the reps despite missing out the accessory work
 
Week 8 Session 1

Warm Up
5min Assault Bike
Crossover Symmetry Activation
PVC Pipe
20 Air Squats

Back Squats
Bar x 10
Bar x 10
60kg x 8
80kg x 6
100kg x 5

Working Sets
120kg 6 x 3 - with 2 second pause at the bottom - used no belt, knee sleeves or wrist wraps today and this felt really good. RPE 6

Bench Press
Bar x 10
Bar x 20
50kg x 10
60kg x 8
70kg x 6

Working Sets
85kg x 5 -straight forward RPE 7
90kg 3 x 5 - again straight forward and I made sure to pause all reps - RPE 7
72.5kg 4 x 4 - bench has a low incline - again 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


Really fun session today after what was a bit of a grind on Friday.
 
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Week 8 Session 2

Warm Up
5 min Assault Bike
Hip Circle on - wide steps, squats, lunges
PVC Pipe
Air Squat 2 x 10

Back Squat

Warm Up
Bar 2 x 10
60kg x 10
70kg x 8
90kg x 6
110kg x 5

Working Sets
115kg 2 x 6 - smooth - RPE 6.5
137.5kg 4 x 5 - bar moved well on all sets though for sure the last reps on sets 3 and 4 were no fun. RPE 8


Deadlifts

Warm up
RDL @ 50kg x 10
70kg x 10
100kg x 10

Working Sets
117.5kg (with a Red band - light resistance)) - 5 x 4 - these were good and focused on really accelerating the bar with speed. RPE 6.5

Bench Press

Warm Up
Bar x 10
Bar x 10
40kg x 10
50kg x 8
60kg x 6

Working Sets
65kg 4 x 5 - focused on explosion and speed. RPE 6


Accessory work
Goblet Squats with 24kg KettleBell 4 x 10
GHD Back Extensions 4 x 10
 
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Week 8 Session 3

Had an enjoyable bench session this morning

Warm Up
5min Assault Bike
Crossover symmetry activation
Dynamic leg swings
PVC Pipe

Bench Press

Warm Up
Bar x 20
50kg x 10
60kg x 8
70kg x 5
80kg x 4

Working sets
87.5kg 6 x 4 - straight forward, paused all reps - RPE 7.5
77.5kg 3 x 5 - with narrow grip - 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
 
Week 8 Session 4

Warm Up
5min Assault Bike
Crossover symmetry activation
Dynamic leg swings
PVC Pipe
2 x 10 Air Squats


Back Squat

Warm Up
Bar x 10
Bar x 10
60kg x 8
100kg x 6
120kg x 4

Working Sets
137.5kg 6 x 4 - a lot of volume this morning at 80% and while tough was definitely better when I did 6 x 3 at this weight three weeks ago. So giving this an RPE of 7.5.

Deadlifts
Warm

Bar RDL x 10
70kg x 10
120kg x 6
140g x 4

Working Sets
177.5kg 5 x 4 - First two sets were pretty grindy. Last 3 sets I started to get back into the swing of it so RPE 8
 
Week 9 Session 1

Weather is so good in Dubai right now - so to train at home with the garage door open is a real pleasure.

Warm Up
5min Assault Bike
Crossover Symmetry Activation
PVC Pipe
20 Air Squats

Back Squats
Bar x 10
Bar x 10
50kg x 8
70kg x 6
100kg x 4

Working Sets
125kg 6 x 2 - with 2 second pause at the bottom - used no belt or knee sleeves and this felt really good. Tried to hold a slightly longer pause at the bottom for this lot so RPE 7

Bench Press
Bar x 10
Bar x 20
50kg x 10
60kg x 8
70kg x 6

Working Sets
85kg x 5 -straight forward RPE 7
95kg 3 x 5 - a little tougher than 90kg last week and it went pretty smooth - RPE 7.5
70kg 4 x 4 - bench has a low incline - again 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
 
Week 9 Session 2

I knew coming into this session it was going to be hard. Nice to know I was not disappointed

Warm Up
5min Assault Bike
Crossover Symmetry Activation
PVC Pipe
Hip Openers
Dynamic Leg Swings
20 Air Squats

Back Squats
Bar x 10
Bar x 10
50kg x 8
70kg x 6
100kg x 4

Working Sets
120kg 2 x 5 (Straight forward RPE 7)
145kg 3 x 5 - first set ok, last two sets were all out war - RPE 9, max force on the bar 200kg

Deadlifts
Warm Up
Bar 2 x 10 - RDL
70kg x 10
120kg x 5

Working Sets
120kg 5 x 4 with light red resistance band - tried to put max explosive power into these, tough with the previous heavy squats. RPE 7.5 (max bar force 190kg)

Bench Press

Warm Up
Bar 2 x 10
50kg x 10
60kg x 8

Working Sets
67.5kg 4 x 5 - straight forward RPE 7 averaging around 115kg max bar force

Accessory

Goblet Squats - 32kg 5 x 10
Weighted Situps - 20lb Med Ball 5 x 10

Oof - a tough 2hr session expending 1500 calories
 
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