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  • #31
    Originally posted by Roche View Post

    Shawn's physique is really impressive. His shoulders are insane. How long have you been working with him? What is your training like with him in general?
    Only been a couple weeks, it's one top set to failure, sometimes a drop set or rest paused. Bro split, but so far so good.

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    • #32
      I'll definitely be following his progress then. Any idea when his next competition will be?

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      • #33
        Originally posted by Roche View Post
        I'll definitely be following his progress then. Any idea when his next competition will be?
        Chicago Pro I believe

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        • #34
          Monday, August 3, 2020

          Weight/diet update

          Been waking up at 223-224 and going to bed at 226 over the past few days. I would say my body fat is up very slightly, which is to be expected. A 1-2 lbs weight gain in about 20 days is a reasonable jump so looks the diet will stay as is for now. I have been cheating once a week on Saturday at meal 5 which lets me still obey the carb cutoff. Often times I don't even want the cheat because of the prior food volume in the day. No meals missed yet.

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          • #35
            Monday, August 3, 2020

            A2

            Machine press LT: 212.5 x 8/3/2, TT: 212.5 x 10/4/3
            Upright rows LT: 65/side x 8/4/3, TT: 65/side x 10/5/3
            Close grip press LT: 225 x 6/3/2, TT: 225 x 8/4/3
            Weighted chins LT: 45 x 6/3/2, TT: 45 x 7/3/2
            T-bar row LT: 5 plates x 9, TT: 5 plates x 10

            Push exercises went well but both back exercises were brutal.

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            • #36
              Wednesday, August 3, 2020

              B2

              Incline dumbbell curl LT: 40's x 12/6/3, TT: 45's x 10/4/2
              Reverse grip one-arm cable curl LT: 70 x 11,11, TT: 70 x 12,12
              Cybex calf raise LT: 70/side x 13, TT: 80/s x 12
              Stiff-leg deadlifts LT: 365 x 8, 315 x 12, TT: 385 x 8, 325 x 12
              Leg press LT: 720 x 10, 450 x 25, TT: 770 x 9, 590 x 21

              Nothing special, just getting the work done.

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              • #37
                Friday, August 7, 2020

                A3

                Hammer strength press LT: 115/side x 8/4/2, TT: 125/side x 8/4/1
                DB shoulder press LT: 85's x 8/3/3p, TT: 85's x 10/4/2
                Reverse grip smith press LT: 205 x 8/3/2, TT: 215 X 9/4/2
                Wide pulldown LT: 210 x 8/4/3, TT: 220 x 8/3/2
                BB row LT: 255 x 12, TT: 265 X 10

                Steady progress.
                Last edited by Roche; 08-10-2020, 07:35 PM. Reason: Date incorrect

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                • #38
                  Monday, Aug 10, 2020

                  B3

                  Machine preacher curl LT: 130 x 9/4/2, TT: 130 x 10/5/3
                  Hammer curl LT: 50's x 12,12, TT: 50's x 14,14
                  Seated calf raise LT: 90 x 13, TT: 100 x 13
                  Seated leg curl LT: 160 x 12/6/3, LT: 160 x 14/7/4
                  Front squat LT: 275 x 6, TT: 295 x 7
                  Leg press LT: 540 x 22, TT: 630 x 20

                  Front squats went far better than last time.

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                  • #39
                    Wednesday, August 12, 2020

                    A1

                    Incline press LT: 235 - 7/3/2, TT: 235 - 8/3/2
                    Smith shoulder press LT: 195 - 7/3/1, TT: 195 - 8/3/2
                    Floor skull crushers LT: 55/side - 14/7/4, TT: 55/side - 16/8/4
                    Close grip pulldown LT: 200 - 10/4/2, TT: 210 - 9/4/2
                    Deadlift LT: 455 - 5, 385 - 9, TT: 475 - 5, 395 - 10

                    Still beating the log book but the strength jumps are starting to shrink.

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                    • #40
                      Friday, August 14, 2020

                      B1

                      Ez-bar curl LT: 55/side x 8/3/2, TT: 55/side x 9/3/2
                      Pinwheel curl LT: 50's x 15,15 TT: 50's x 16,16
                      Standing calf raise LT: 90/side x 11, TT: 95/side x 10
                      Lying leg curl LT: 112.5 x 12/6/3, TT: 112.5 x 14/7/4
                      Squat LT: 345 x 6, 265 x 22, TT: 365 x 6, 275 x 16

                      I have been vanquished by the widowmaker. Here is a list of excuses as to why I didn't hit 20 reps:

                      1. Did not take enough rest after the heavy squat set.
                      2. Choosing deadlifts and squats for back to back workouts was, in retrospect, a terrible idea.
                      3. Got stuck with a terrible bar.

                      Now that I have enabled my ego to remain intact, in reality, I think I am starting to get fatigued. Then again I nailed a 20 lb jump on the heavy set so who knows. If I don't hit 275 x 20 next B1 workout I will start to cruise. That would make it a 7 week blast which is pretty average. Also, I will never again put back squats after deadlifts, don't know what I was thinking.

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