Ronski's Training Log

So I owed the program deadlifts, went to the gym to get them knocked out

Week 4 Session 4

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

Deadlifts

RDL 2 x 15
70kg 2 x 8
120kg x 6
140kg x 4
170kg x 3

Working Sets
182,5kg 6 x 3 - felt ok, reasonable bar speed - RPE 7.5

130kg 4x4 (pause at the knee) - no problem RPE 7

Accessory
3 x 10 - hip extension
3 x 10 GHD situps
 
After last week's broken up sessions I wanted to get the week off to a good start as I am going away for a few days causing more disruption to my program

Week 5 Session 1

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


Working Sets
127.5kg 6 x 3 - tempo squats - 4 or 5 count down, straight back up. Not too bad today and found some reasonable depth on most of the reps. RPE 7.5

Bench Press

Warm Up
Bar 2 x 20
70kg x 8
90kg x 5

Working Sets
110kg 3 x 3 - This represents a 3RM which i did 3 times, felt pretty good - RPE 8.5
100kg 3 x 5 - this also moved well and all sets felt good. RPE 8
90kg 4 x 4 - SPOTO press (pause 2" above chest) - similar to last week, felt fine RPE 7.5

Happy with how the bench went today - was a little worried about 110kg triples but it felt fine in the end.
 
Week 5 Session 2

So I was travelling the last few days. Decided to drop into a gym to see what I could do.

No lifting shoes, belt or knee sleeves - I decided to give the heavy squats a miss and get my deadlift and bench press work in

5 min assault bike
PVC mobility work
single leg kettle bell deadlift 2 x 6 per leg

Warm Up Deadlifts

Bar RDL - 2 x 10
70kg 2 x 10
120kg 2 x 6
140kg x 5
150kg x 3

Working Sets
165kg 6 x 3 (2" deficit) - felt ok and each set was prety smooth - RPE 7.5

Bench Press
Bar 2 x 15
50kg x 10
70kg x 8
90kg x 4

Working Sets
95kg 6 x 3 - felt good and each set was in the groove. RPE 7

I owe the program back squat 6x4 @157.5kg - will do them tomorrow with my bench variations.
 
Thursday 19th Jan

Week 5 Session 3

Knew I needed to get these squats done...

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
120kg x 4
140kg x 3

Working sets
157.5kg 6 x 4 - I am not going to lie this was pure unadulterated misery. By set 3 I was considering jacking in the whole session. Every set the second rep was slow and a grind thus causing me to hit back in reps 3 and 4 as hard as I could. Decided to grow some balls and finish up set 4 to 6. It was not pretty but it got done. RPE 9

Bench Press

Warm Up
Bar 2 x 15
50kg x 10
70kg x 8
80kg x 4

Working Sets
92.5kg 6 x 3 - wide grip with 2 ct on chest - all good in the end with bar moving well off the chest especially considering my legs were fried from the squats. RPE 8

80kg 4 x 6 Medium grip with red band resistance - not a problem bit more volume with this variation than before but felt smooth - RPE 7

I was glad this session was done. If I look back at my program the squat working sets were the most volume I have ever done and it felt like it.
 
Friday 20th Jan

Aftrer all the heavy squat drama of the day before walked into the gym fully planning to get some mobility done and maybe some GHD accessory work. Then I let myself get suckered into doing the class metcon:

7min work 3min rest

A)
15 cal ski
8 goblet squats (24kg kettlebell)

B)
15 Cal Row
8 Hand Release Push Ups

C)
15 Box Jumps
8 Burpee over box

D)
15 Cal Assault Bike
8 GHD Situps

Oh man - what a miserable/fun 40mins. Felt good to expand the lungs a bit and it was interesting to see how doing such an intense metcon after months of pure powerlifting training felt. For moves such as goblet squats/push ups these felt so much easier with my new strenght levels and the cardio bits were just a grind to get through.

Needless to say the planned lifting working out for Saturday 21st January got canned and turned into a rest day.
 
Week 5 Session 4

So I am two days behind on my program due to the travel last week and unexpected metcon I did on Friday so rather than skip ahead I made to stick to the program and put in the work

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
120kg x 4
140kg x 3

Working Sets
152.5kg 6 x 3 - These felt far better than the 157.5kg 4s I struggled through on Thursday. First 3 sets were even "easy" and then went to work for the final 3 sets. Overall an RPE of 8

Deadlifts

Deadlifts

RDL 2 x 15
70kg 2 x 8
120kg x 6
140kg x 4
170kg x 3

Working Sets
182,5kg 6 x 3 - felt ok, reasonable bar speed, glutes a little tired from the squats - RPE 8

130kg 4x4 (pause at the knee) - bar moved well, hands were killing me though RPE 7

I am glad I listened to my body and rested yesterday. Overall felt it was a good session. While I am behind the next session is light squat doubles and bench so may well get them done tomorrow.
 
week 6 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 6

Working Sets
135kg 6 x 2 - all reps explosive with good depth. Happy how these went. RPE 6

Bench Press

Warm up
Bar 2 x 20
50kg x 10
70kg x 6
100kg x 3

Working sets

112.5kg 2 x 3 - this represents a 3RM - first set got all the reps. Had some issues in the second set - clipped the j-hooks a couple of times and on the 3rd rep clipped it on the way up and failed the rep. Pretty disappointing really. RPE 8.5

102.5kg 3 x 5 - first set same thing clipped the j-hook on rep 5 and failed the rep. Sets 2 and 3 got my setup correct and easily got both sets. RPE 8

90kg 4 x 4 SPOTO press with 2 ct - got all reps though a bit tired by the end - RPE 8.

Lesson learned setup has to be perfect and I can not drift my shoulders back as I get tired.
 
Week 6 Session 2

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
140kg x 4

Working Sets
162.5kg 4 x4 - this has been lurking at the end of this 6 week block, taunting me. Went after it today. First 2 sets went well - particularly set 2 peaking 241kg max force. Last two sets a bit grindy but got them all done. So pretty pleased with that. RPE 8.5

Deadlifts

Bar RDL 2 x 10
70kg x 10
120kg x 6

Working sets with 40mm deficit
147.5kg 5 x 3 - now drama just a bit of grunt work - RPE 7

Bench Press
Bar 2 x 10
70kg x 10
90kg x 5

Working sets
97.5kg 5 x 3 - after the heavy bench last session could definitely felt this in my shoulders and triceps - so just pushed on through. RPE 7.7
 
Got up nice early yesterday so got into the gym to do my bench press workout

Week 6 Session 3

Warm up

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

Warm up
Bar 2 x 10
60kg x 10
80kg x 6
90kg x 3

Working Sets
97.5kg 4 x 3 - no problems RPE 7.5
90kg 4 x 3 with medium grip - again no issues and felt good RPE 7

Accessory
Banded Row 4 x 10
Banded Pec Flys - 4 x10

Was thinking that was going to be it for the day - that was until a bunch of my powerlifting crew turned up about an hour later so....

Week 6 Session 4

Squats

Warm up
Bar 2 x 10
70kg x 10
120kg x 6
140kg x 3

Working sets
152.5kg 4 x 2 - really good bar speed and felt explosive. Tipped over 240kg max force on rep 2 of the first set which is a nice PB at this weight

Deadlifts

Warm Up
70kg x 5
120kg x 3
170kg x 3

Working Sets
205kg 3 x 3 - this has been sat at the end of this 6 week cycle taunting me. I have never pulled over 200kg for reps so knew this would be a significant ask. The first set went pretty well keeping some decent form. Set 2 went more Neanderthal and managed to get all 3 reps. Last set out to hell with everything and just pulled each for all I was worth and got them all again. So 3 x 3RM which was pleasing

There was supposed to be a 4 x 4 @122.5kg slow deadlifts but my back and glutes were totally fried and I called it a day.

So that concludes the "high volume prep" 6 week cycle and I will now move into a six week "peaking" cycle for the meet that is due to happen on 10th March.
 
week 1 Session 1

Excited to receive the final six-week training block leading up the competition. I can see there are two weeks of decent volume with mild intensity, ramping up to lower volume and some juicy high-intensity sets in the last couple of weeks before competition.

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
60kg x 10
90kg x 6

Working Sets
115kg 5 x 3 -with 2 ct pause at the bottom. All felt good and went for some longer pauses on the final rep of each set. RPE 7

Bench Press

Warm up
Bar 2 x 20
50kg x 10
70kg x 6
95kg x 3

Working sets

102.5kg 2 x 2 - No problem, good lift off with stable shoulder position RPE 8 (actually should have been 105kg but I don't think it would have made much difference)

90kg 4x4 - Smooth. RPE 7.5

72.5kg 4 x 4 low incline bench - again no real issues - RPE 7

Was just a lot of bench.
 
week 1 Session 2

I am desperately trying to get my program back onto its regular schedule meant I was back on the bar this morning

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

Working Sets

167.5kg 2 x 2 - this represents the heaviest double in a while and might even be a 2RM. Anyway it was the same story for both sets. Nailed the first rep then a bit of a struggle with the second rep (both had me slightly tipping forward on my toes) that need correcting. Overall happy and all four reps I was generating at 230kg bar force for each rep. A solid RPE 8

147.5kg 4 x 4 - Some back off sets. First couple of sets no problem and sets 3 and 4 feeling like cardio. RPE 8

Deadlifts

Bar RDL 2 x 10
70kg x 8
120kg x 6

Working Sets
160kg 4 x 4 - felt really good. RPE 7
175kg 1 x 4 - for the last set put an extra 15kg on the bar and it still felt good. RPE 7

Accessory
Goblet Squat 4 x 10 @24kg
5min assault bike to flush the legs
Swimming - a few lengths to move my shoulders about.
 
Quick and light bench session this morning

Week 1 Session 3

Warm up

Crossover Symmetry Activation
Mobility - glutes, hip flexors,
PVC pipe work

Warm up
Bar 2 x 10
60kg x 10
80kg x 6


Working Sets
90kg 2 x 4 - no problems RPE 7.5
85kg 4 x 4 with wide grip - again no issues and felt good RPE 7
72.5kg 3 x 5 with narrow grip - if my triceps weren't tired they were after this. RPE 7

Accessory
Banded Row 4 x 10
Banded Pec Flys - 4 x10
 
Week 1 Session 4

Glad to be back in sync with my weekly cycle and happy to have completed a lower intensity week

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
60kg x 10
100kg x 6
130kg x 3

Working Sets
142.5kg 5 x 4 - All set felts good - and I was generating 200kg - 231kg peak force for all reps across the five sets which was a good sign. Overall an RPE of 7.

Deadlifts

RDL 2 x 15
60kg 2 x 8
100kg x 6
140kg x 4

Working Sets
172,5kg 5 x 4 - the first set felt pretty heavy but after that, I was up for the rest of the sets no problem - RPE 7.5

Cool Down
5min assault bike
20mins of ROMWOD mobility
 
week 2 Session 1

Good to be back on my regular workout days again

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 3 with 2 ct at the bottom

Working Sets
130kg 6 x 3 -with 2 ct pause at the bottom. All felt good despite being 15kg up on last week. RPE 7.5

Bench Press

Warm up
Bar 2 x 20
70kg x 10
80kg x 5

Working sets

90kg 2 x 5 - No problem, good lift off with stable shoulder position RPE 7

97.5kg 2 x 5 - Again pretty smooth. RPE 8

77.5kg 4 x 4 low incline bench - again no real issues - RPE 7

Accessory
Banded Row 4 x 10
Banded Pec Flys - 4 x10
 
Up nice and early

Warm up

5min Assault bike
Crossover Symmetry Activation
Mobility - glutes, hip flexors,
PVC pipe work
Air Squats 2 x 10
(this warm up is starting to get a bit boring)

Squats

Warm up
Bar 2 x 10
70kg x 8
120kg x 4

Working Sets

135kg 2 x 4 - This was beltless and the heaviest four reps I have ever done without a belt and it felt fine. Peaked 180kg max force and an RPE of 7

157.5kg 4 x 4 - (belt on) - some decent volume work at 82% all reps over 200kg force and peaked at 230kg A solid RPE 8


Deadlifts

Bar RDL 2 x 10
70kg x 8
120kg x 6
127.5kg x 4

Working Sets
127,5kg 5 x 4 - with a light resistance band. Felt pretty good. RPE 7

Bench Press
Bar 2 x 10
60kg x 10

Working Sets
93kg 4 x 5 with 1count on the chest - for the first time in a couple of weeks bench was feeling really good. So RPE 7
 
Week 2 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 10
60kg x 10
80kg x 6

Working Sets
95kg 3 x 4 - Straight forward. RPE 7
90kg 3 x 4 - Wide grip - also straight forward - RPE 7
80kg 3 x 5 - Narrow grip - no problem - 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 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
 
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