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.