Reply To: 2010 Training Log

#10405
Fraser_9to5
Keymaster

Apr 1

RDL
2 x 10 x 117.5kg

Deadlift
3 x 4 x 108.5kg

ISO Hip Hold
6 x 5kg x 15 secs

Apr 4

Standing Vertical Jump – 21.5 inches (54cm)
Step In Vertical Jump – 21 inches (53cm)

My training partner was there this time to accurately see where I touched, and this could explain the difference to week 1 as from my p.o.v. they looked around 58cm. It’s the end of 3 heavy weeks of training and probably a better indication of the very least I can jump and not my true rested max.

VJB Plyometrics (Week 4)

4 Star Drill
2 x 10

Ankle Jumps
3 x 15

Lunge Jumps
3 x 12 x 3kg per hand

1,2,3 Jumps
2 x 10

Jump Squat
3 x 8 x 41.5kg

Walking Lunges
2 x 12 x 30kg

Back Squats
3 x 6 x 117.5kg

Good to get to the end of that phase, I looked a right prat doing 1,2,3 jump and wouldn’t have seemed out of place in a meadow carrying a butterfly net. I’ve looked ahead and I’m happy with the new phase, it’s less volume than these 4 weeks and should fit in well.

Apr 5

Bench Press
7 x 78.5kg

Vertical Pushups
2 x 6

Apr 6

Plyo Low Squat Ankle Jump
3 x 30

Apr 8

RDL
2 x 10 x 117.5kg

ISO Hip Hold
4 x 5kg x 15 secs

Apr 11

VJB Plyometrics (Week 5)

Power Skipping
2 x 40m

Speed Hops
2 x 20m per leg

Box Squat Jumps
2 x 6

Tuck Jumps
2 x 15

SL Calf Raises
2 x 15

Bench Press
6 x 78.5kg
2 x 6 x 80.7kg

Back Squat
3 x 6 x 117.5kg

Apr 13

RDL
2 x 10 x 117.5kg

Donkey Kicks
2 x 16 x 2.5kg

Bench Press
2 x 6 x 80.7kg
6 x 83kg

Apr 15

Front Squat
6 x 87.5kg
2 x 7 x 87.5kg

ISO Hip Hold
4 x 5kg x 15 secs

Vertical Pushups
1 x 8
1 x 7

Apr 18

VJB Plyometrics (Week 6)

Power Skipping
2 x 40m

Speed Hops
2 x 20m per leg

Box Squat Jumps
2 x 6

Tuck Jumps
2 x 12

SL Calf Raises
2 x 12

Back Squat
3 x 6 x 117.5kg

Bench Press
2 x 6 x 80.7kg
1 x 6 x 83kg

Apr 20

Bench Press
6 x 80.7kg
6 x 83kg
5 x 83kg

RDL
2 x 10 x 117.5kg

Donkey Kicks
2 x 18 x 2.5kg

Apr 24

100m race – 11.88.

Ok that was not a full effort. My lower glute was tight and aching on thursday, and wasn’t much better today. I tried foam roller & stretching but it wasn’t letting me accelerate beyond 25m without tightening up. It wasn’t the kind of thing that I felt would tear so I raced anyway, but beyond 30m I had nothing more to give and lost a good 2 metres there. Short of serious headwinds that’ll be my slowest race of the season, and I feel confident that I can build on it.

Apr 25

VJB Plyometrics (Week 7)

Power Skipping
2 x 40m

Speed Hops
2 x 20m per leg

Box Squat Jumps
2 x 6

Tuck Jumps
2 x 10

Shock Jumps
2 x 5 x 75cm

SL Calf Raises
2 x 10

Back Squat
1 x 5 x 117.5kg
2 x 5 x 124.2kg

Bench Press
1 x 5 x 83kg
2 x 5 x 85.2kg

Apr 27

Bench Press
2 x 5 x 85.2kg
1 x 5 x 83kg

RDL
2 x 10 x 117.5kg

Seated Abduction (Resistance Band)
2 x 20

Apr 29

Front Squat
3 x 7 x 87.5kg

ISO Hip Hold
3 x 5kg x 15 secs

Vertical Pushups
1 x 7
1 x 6