Robbo's journal

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Re: Robbo's journal

Postby Robbo on Wed Oct 13, 2010 7:51 pm

Todays session
Below parallel box squat
60 x 8
80 x 8
100 x 5
120 x 5
140 x 5
160 x 5
180 x 5

Raised deficit double overhand deadlifts
60 x 10
100 x 10
120 x 10 x 2

Glute ham raises
bw x 5 x 5

Hack squat
40 x 10
80 x 10
120 x 8 x 2

Standing ham curls
15 x 15 x 3

Hanging ab raises
3 sets 20 reps
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Re: Robbo's journal

Postby Karlos on Wed Oct 13, 2010 9:13 pm

Looking strong Robbo!
Use discount code BSD16 for 5% off your first order
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Re: Robbo's journal

Postby Robbo on Mon Oct 18, 2010 8:11 pm

Karlos wrote:Looking strong Robbo!


Cheers mate pm'd you :) .
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Re: Robbo's journal

Postby Robbo on Mon Oct 18, 2010 8:17 pm

Fridays session

Single arm dumbbell push press
25 x 8
30 x 5
35 x 5
40 x 3
45 x 3
50 x 3- all of these flew up.
55 x 1- again flew up, felt very good.
:cry: ran out of dumbbells. :cry: This is becoming a problem.

Standing strict barbell press.
60 x 10
80 x 5
90 x 3 x 2

Pullups
bw x 8
10 x 5
15 x 5
20 x 3
bw x 10

Close grip pull downs
full stack x 12 x 3

Barbell power shrug
60 x 15
100 x 10
140 x 5 x 3

Face pulls
3 sets

Finished with a few sets of standing barbell curls because i'm really a closet bodybuilder who want big biceps :mrgreen:
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Re: Robbo's journal

Postby Robbo on Mon Oct 18, 2010 8:22 pm

Bench press with bands
all with a 2 second pause
warm up
60 x 8 x 2
60 plus blue band x 5
60 plus blue band doubled over x 5
100 plus blue band doubled over x 5
110 plus blue band doubled over x 2- this felt stupidly heavy at the top, my triceps are killing me now.

Incline dumbbell press
30 x 12
35 x 10
40 x 8
45 x 5
50 x 5
55 x 3

Hammer strength rows
4 sets 8-12 reps

Lat pull down
4 sets 8-12 reps

Dumbbell rock n rollas
15 x 15
18 x 10
20 x 10

Tricep push down using bands
4 sets of 5-15 reps

Upright rows
45 x 12 x 4
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Re: Robbo's journal

Postby Robbo on Wed Oct 20, 2010 1:06 pm

http://www.bdfpa.co.uk/records/GBR%20new.pdf

The BDFPA u100kg junior 20-23yr old equipped bench record is 180kg?
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Re: Robbo's journal

Postby Robbo on Wed Oct 20, 2010 1:09 pm

There seems to be loads of different records but this seems to be the highest. If it is I think that the record has my name written all over it.
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Re: Robbo's journal

Postby Robbo on Thu Oct 21, 2010 7:44 pm

Wednesdays session
Dead lift
60 x 8
80 x 8
100 x 8
120 x 5
140 x 5
160 x 5
180 x 3
200 x 3
210 x 3

Front squat to a box
60 x 12
80 x 10
100 x 8 x 3

Leg press
4 sets 20 reps- my knee is still dogie so i'm doing high reps for a change.

Good mornings
60 x 15
80 x 10
100 x 5
110 x 5

Deficit box deadlifts from a box (double overhand)
60 x 15
80 x 10
100 x 10
120 x 8
140 x 8
100 x 15

Hanging leg raises
4 sets of 20 reps

ab rope crunches

done

Just got my new wrist wraps in the post can't wait to give them a wirl.
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Re: Robbo's journal

Postby Robbo on Fri Oct 22, 2010 11:44 pm

Single arm dumbbell press
25 x 8
30 x 8
35 x 5
40 x 5
45 x 3
50 x 3
55 x 3

Clean and press
60 x 8
80 x 5
100 x 3 x 2

Floor press
60 x 10
80 x 8
100 x 5
120 x 3
140 x 3

Pullups
bw x 8
10 x 5
15 x 5
20 x 3
bw x 10

Close grip pull down
4 sets of 8-12 reps

Face pulls
4 sets 15 reps

Barbell curl
40 x 10
50 x 8
60 x 8 x 2
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Re: Robbo's journal

Postby Gym-pig on Sat Oct 23, 2010 9:02 am

So serious weights being shifted in thus journal !!

Respect !!!
" You've got to stand up for yourself.Sometimes it might backfire ,and you might get hurt ,but it won't hurt as much as letting people constantly taking away your self -worth with their words " Gregg Valentino
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Re: Robbo's journal

Postby Robbo on Mon Oct 25, 2010 9:48 pm

Gym-pig wrote:So serious weights being shifted in thus journal !!

Respect !!!


Cheers pal not heavy enough for me yet though :D .
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Re: Robbo's journal

Postby Robbo on Mon Oct 25, 2010 9:53 pm

Tonights session

Bench
warm up
60 x 8
80 x 5
100 x 5
120 x 5
140 x 5
150 x 3

Incline dumbbell
30 x 12
40 x 8
45 x 5
50 x 5

Floor press
60 x 8
100 x 5
110 x 5
120 x 5
130 x 5

Hammer row
4 sets 12 reps

Lat pull down
4 sets 8-12 reps

Rock n Rollas
15 x 15
18 x 10
20 x 10
22 x 8

Tricep push down
full stack x 15 x 4

Rear delt machine
4 sets 12 - 15 reps
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Re: Robbo's journal

Postby Robbo on Wed Oct 27, 2010 9:44 pm

Dead lift
60 x 10
80 x 8
100 x 8
140 x 8
160 x 5
180 x 5
200 x 3
210 x 3

Deficit dead lift double overhand
100 x 10
120 x 10
140 x 8

Good mornings
60 x 15
80 x 10
100 x 8 x 2

Hack squat
1p a side x 20
1.5 x 10
2 x 10
2.5 x 10
3 x 10
3.5 x 8
4 x 8

Hanging leg raises
3 sets

Rope crunches
3 sets

done
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Re: Robbo's journal

Postby Robbo on Tue Nov 02, 2010 7:24 pm

Fridays session
Seated dumbbell press
25 x 10
30 x 10
40 x 8
50 x 6
50 x 6

Chins
bw x 10
10 x 8
20 x 5
25 x 5
30 x 5

Standing strict press
60 x 10
80 x 5
90 x 3
95 x 2

Dips
bw x 15
10 x 10
20 x 7
30 x 7
40 x 7
50 x 5

Hammer curls
16 x 10
18 x 10
22 x 8
26 x 8
28 x 8

Some ab moves and done
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Re: Robbo's journal

Postby Robbo on Tue Nov 02, 2010 7:24 pm

Mondays session
Bench
warm up
60 x 8
80 x 8
100 x 5
120 x 3
140 x 3

add a loose titan fury

160 x 3 3 board
180 x 3 3 board
200 x 3 3 board
200 x 3 2 board

Flat dumbbell press
40 x 12 x 5

Hammer strength rows
4 sets 8- 12 reps

Lat pull downs
4 sets 8- 12 reps

Rock n rollas
20 x 15 x 3

Pressdowns
full stack x 15 x 3

3 sets of face pulls done
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Re: Robbo's journal

Postby Robbo on Fri Jul 01, 2011 10:57 pm

Not posted up in ages and there has ben some major changes since i was last on. I've moved up to Newcastle to start my new job and have found a good gym and training partner. I joined the gbpf and am 3 competitions in. I'm still an u23 junior and will be next year aswell.
First comp:
Old equipment so nothing special;
105kg class
102kg bw
squat 235kg
bench 185kg
deadlift 235kg

Second comp raw bench
105kg class
100.4kg bw
160kg bench
Won my class

3rd comp
YNE unequipped
cut from 103kg to 93 kg in 4 weeks lol.
Squat
182.5kg
Bench
152.5kg
Deadlift
230kg

Didn't go aswell as i'd planned but i broke the YNE and the british standard 3 lift bench record.
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Re: Robbo's journal

Postby Robbo on Fri Jul 01, 2011 11:03 pm

Training:
I've had an epiphany in training and have learnt a lot (big difference between touch n go and paused bench lol, IPF standard squat depth and starting to use equipment properly.

Training is as follows
Monday Sheiko bench programme
Tuesday Squat +assistance
Wednesday Sheiko bench programme
Thursday Squat + assistance
Friday Sheiko bench programme
Saturday Coan deadlift programme
Sunday Stretching and cardio

I've decided to stay at 93kg for the time being.
I have the british unequipped bench press in 2 weeks time. I will hopefully win my class, break my existing record and possible the briish standard senior record by benching 160kg.

After that its the british unequipped 3 lift.
Aims are;
200kg squat
160kg bench
245kg deadlift
inorder to break the 600kg total raw
Then its the british
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Re: Robbo's journal

Postby Robbo on Fri Jul 01, 2011 11:05 pm


Deadlift



Bench



Squat

Videos from the last comp
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Re: Robbo's journal

Postby Robbo on Fri Jul 01, 2011 11:10 pm

Biggest thing to work on is squatting low bar which i think after tuesdays session I have finally got the hang of. (Felt a lot more powerfull).
Although i'm a three lift powerlifter primarily i do like my bench and especially my equipped bench so as a junior my aim is to get myself to the ipf world bench comp next year.

So tonights session (3rd bench of the week)
Warm up
5 singles 140kg all comp paused
120kg 5x5 feet up on bench
Pull downs 4 sets of 10 reps
Face pulls 3 sets 15 reps

Some cardio
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Re: Robbo's journal

Postby simon m on Sat Jul 02, 2011 3:31 pm

Great stuff, really good and nice to see you back mate
Have YOU kissed your guns today?!
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Re: Robbo's journal

Postby Robbo on Sun Jul 03, 2011 12:55 am

simon m wrote:Great stuff, really good and nice to see you back mate


Cheers mate, i've been meaning to get back up and running but haven't got round to it.

Todays session
Deadlift (coan cycle)
warm ups
190 x 2

8 x 3s 160kg

Squats
warm up
170 x 2
175 x 2
175 x 1
170 x 2
160 x 2

Stiff leg
worked up to 140kg x 5 x 3

Hamstring curls
3 sets 10 reps

Underhand pulldown
3 sets 10 reps

Hip thrusts
60 x 8 x 3
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Re: Robbo's journal

Postby simon m on Sun Jul 03, 2011 11:27 am

Get the vid up for hips thrusts, I can give you some tips with those :lol:
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Re: Robbo's journal

Postby Robbo on Sun Jul 03, 2011 2:12 pm

simon m wrote:Get the vid up for hips thrusts, I can give you some tips with those :lol:


I do actually have some vids of them will get them up next week. There pretty amusing to watch, (think the rest of the gym think were idiots :lol: ).
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Re: Robbo's journal

Postby Robbo on Sun Jul 03, 2011 4:18 pm

I would like people opinions on this please?
Although i'm doing the coan deadlift programme at the moment based on pulling 245 next comp i'm thinking of adding in another programme at the same time :o .
In short i squat on thursday and i'm thinking of incorporating another programme, (T.M. cycle) on these two days.
Its pretty simple
Stiff leg deadlifts
Week 1 tuesday
Warm up
5 reps x 120kg

Thursday
Warm up
5 reps x 125kg

Week 2
Tuesday
Warm up
5 reps x 130kg

Thursday
warm up
5 reps 135kg

.......and so on

So week 7 would be 185kg

i would follow this for 7 weeks

then probs do a local comp/ in gym pull trying for a max deadlift

deload for a week

start a new coan cycle based on new 1rm and and a new T.M. stiff leg cycle.

Thoughts? :D
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Re: Robbo's journal

Postby Robbo on Sun Jul 03, 2011 8:33 pm

Tonights training
Upper back assistance and cardio
Single arm rows
50's x 10 x 5

Hammer rows
4 sets

Chins
4 sets bw x 8

Pull downs
4 sets

Face pulls
3 sets

Bicep curls
3 sets

30 mins of cardio
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