Reply To: 2011 Training Log

#10381
Fraser_9to5
Keymaster

Feb 16

Front Raises
3 x 8 x 9kg

Feb 17

Track Work
2 x 80m, falling start. 9.39mon, 9.47

Back Squats
5 x 100kg
5 x 105kg
5 x 110kg

Hip Thrusts
2 x 5 x 85kg

Ab Circuit, 5 mins

Messed up my stopwatch times in track, first one I pressed it too late and the second too soon. Added a tenth on the first one (9.29 to 9.39) to compensate, seems about right and a lot better than last week. No issues in the gym, cruised it.

Feb 21

Track Work
Blocks, 20, 2 x 30m
50, 60, 70, 80m, falling start. (6.22, 7.31, 8.40, 9.43)

Bench Press
5 x 70kg
5 x 80kg
8 x 91kg

DB Rows
3 x 8 x 42.5kg

Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs

Would’ve liked a few hundredths off each of my runs, was happy out of blocks though which is more important. Back for more 5/3/1, bench this week and front/back squats start up next week. The 4-6 rep range is going well, where possible I will go to 3-5 depending on the exercise.

Feb 22

Front Squats
5 x 80kg
5 x 90kg
3 x 105kg

Stiff Legged Deadlift
2 x 5 x 126kg

Bird Dogs
2 x 20

Ab Wheel, 2 x 7

Felt great today, everything was at 95% but I could tell I was in P.B. shape.

Feb 23

Front Raises
3 x 8 x 9kg

KB Swings
15 x 6kg
15 x 8.5kg
15 x 11kg
15 x 13.5kg

Wanted to put in kettlebell swings on Saturday so did a quick practice to find a good starting weight. Sets of 15 or less will do me. Picked up the movement pretty quickly as my med ball throws have already taught me to hip snap.

Feb 26

Race – Sh*t. Moving on… (7.57)

KB Swings
1 x 15 x 13.5kg
2 x 15 x 16kg
1 x 15 x 18.5kg

SL Eccentric Ham Curls
1 x 6 x 27.5kg
1 x 6 x 30kg

DB Reverse Lunges
1 x 12 x 21kg
1 x 12 x 31kg
1 x 12 x 33.5kg

Dips
4 x 20

Jack Knives
5 x 20

Eccentric SL Calf Lowers
4 x 20 x 18kg

F**king useless legs.