Reply To: 2011 Training Log

#10400
Fraser_9to5
Keymaster

Dec 1

Back Squats
8 x 118.5kg
6 x 126.5kg
2 x 3 x 134.5kg
4 x 126.5kg
7 x 118.5kg

Ab Wheel Rollout
4 x 12

Dec 2

Tricep Kickbacks
4 x 8 x 8.5kg

Pullups
3 x 10 x 7.5kg

DB Upright Row
3 x 7 x 24kg

DB Rows
3 x 8 x 45kg

BB Shrugs
3 x 8 x 83.5kg

Renegade Rows
3 x 10 x 5kg

Dec 8

Hang Power Cleans
1 x 86kg
1 x 88.5kg
1 x 91kg
1 x 93.5kg
1 x 98.5kg PB
1 x 101kg PB
1 x 103.5kg PB
1 x 106kg PB

Ab Wheel Rollout
4 x 12

Good God. I had repped at 91kg the last time I did these but I didn’t expect it to be so easy. I put the wrong weights on and jumped from 93 to 98kg which probably helped my confidence at getting the next lifts. I think my shrugs helped with this and I hadn’t done lower body weights in 6 days.

Dec 12

Bench Press
2 x 8 x 88.5kg
2 x 6 x 88.5kg

Decline Pushups
23,21,21

BB Curls
3 x 7 x 47.5kg

Guillotine Press
2 x 8 x 68.5kg
1 x 6 x 68.5kg

Diamond Pushups
10 x 10kg
12 x 5kg
10

Renegade Rows
3 x 10 x 5kg

Dec 23

Circuits inc. 70+ press ups

Dec 26

Tempo
2 x 8 x 100m

Very unfit, hope to get back some sort of base running fitness.

Dec 28

Punch Bag

10 x 3 mins, 2-3 mins rest

Good upper body stamina, landing some powerful hits all the way to the end. Knuckles are a bit bloodied now.

Dec 30

Tempo
4×100, 100+100, 2 x 100
4 x 200, 2 x 100 with 30m burst

Mixture of runs, changed the intensity at the end with a short burst similar to what i’d do in rugby.