Reply To: 2011 Training Log

#10389
Fraser_9to5
Keymaster

June 17

KB Swings
2 x 15 x 18.5kg

Back Squat
5 x 115kg
5 x 125kg
5 x 140kg

Ab Bridges
3 x 3 mins

Very comfortable squats, took my stance a little wider and didn’t even call for a spotter on the heavy set. Pleased to get my strength back and should be able to maintain from now until August while increasing my deadlift.

June 19

Track Work
80, 100, 120m falling. 9.48, 11.51, 13.94.

SLRDL
2 x 5 x 118.5kg

Ab Bridges
3 x 3 mins

Really hit and miss technique with the flat out runs, with the middle one being almost spot on. Lowered the weight in SLRDL and went through full RoM and felt very strong.

June 21

Track Work
3 x 200m, 2 x 200m – 25.8, 26.1, 26.6 25.4, 25.6

Had really heavy legs in the thrid rep and could barely make the line. Much stronger on the final two reps and pushed the last one so hard I threw up a bit at the side of the track. Haven’t pushed it that much in over a year.

June 22

Deadlift
5 x 76kg
5 x 88.5kg
5 x 103.5kg

Bird Dogs
2 x 20

Abs, 3 sets

June 23

A1 Alternate Bench Press
3 x 14 x 36kg

A2 Explosive Pushups
3 x 8

Dumbbell Rows
3 x 8 x 45kg

June 24

Track Work
3 x 120m. Last 80m times – 8.60, 8.55, 8.64

It was 40m build up and 80m fast so I timed the flying runs and was pretty pleased with those, as always i’ll look to lower that time over the next month or so.

June 25

KB Swings
2 x 15 x 18.5kg

Back Squat
5 x 120kg
5 x 130kg
5 x 140kg

Ab Circuit, 2 x 3 mins

This is an easy week but I didn’t want to do less today as I’ve only just got back to 140kg squats.

June 27

Track Work
80, 100, 120m falling start. 9.26 =PB, 11.44 PB, 13.72

SLRDL
2 x 5 x 118.5kg

Ab Bridges, 3 x 3 mins

Nice set of times today, everything was smooth from start to finish and the only improvement would be if I was fresher.

June 29

Track Work
3 x 200m, 2 x 200m – 26.0, 26.3, 26.1 26.2, 25.5

June 30

Deadlift
5 x 101kg
5 x 116kg
10 x 131kg PB

Bird Dogs
2 x 20

Weighted Abs, 3 sets

Alt DB Bench
3 x 14 x 36kg

Explosive Pushups
3 x 8

DB Rows
3 x 8 x 45kg