Reply To: 2010 Training Log

#10406
Fraser Young
Keymaster

    May 2

    Standing Vertical Jump – 21.5 inches (54cm)
    Step In Vertical Jump – 22.5 inches (57cm)

    Found some chalk this time to make a mark. Pleased and a little surprised at the increase in the step in (4cm). I was talking to a guy who’d got to week 12 with no increase, rested up and tested in each of the next 3 weeks and it went up a little each time, so hoping for something similar.

    VJB Plyometrics (Week 8)

    Power Skipping
    2 x 40m

    Box Squat Jumps
    2 x 6

    Shock Jumps
    3 x 5 x 75cm

    SL Calf Raises
    2 x 8

    Back Squat
    3 x 5 x 124.2kg

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

    9 May

    100m – 12.0 hand timed. Ran 95% and I think my acceleration was maybe a bit less than that. The conditions were awful and I didn’t want to wait an hour and a half for the final so called it a day there. I slowed down the video to get an accurate time and it was around 11.92-94.

    11 May

    Clean Pulls
    3 x 4 x 72kg

    Seated Abduction
    2 x 20

    One Arm Barbell Rows
    3 x 8 x 38.5kg

    May 13

    Front Squat
    3 x 7 x 87.5kg

    ISO Hip Hold
    3 x 5kg x 15 secs

    Vertical Pushups
    2 x 7

    May 15

    VJ Test (55cm, 57cm)

    Pullups
    2 x 11

    I didn’t feel too springy during warm-up so i’m pleased to maintain my vert.

    May 16

    Box Squat Jumps
    3 x 5

    Back Squat (45cm)
    5 x 128.5kg
    2 x 5 x 133kg

    Bench Press
    2 x 5 x 81kg
    2 x 85.5kg, 4 x 76.5kg, 5 x 67.5kg, 6 x 58.5kg

    May 18

    High Pulls
    2 x 4 x 72kg
    1 x 4 x 63kg

    One Arm Barbell Rows
    3 x 10 x 39.5kg

    Seated Abduction
    2 x 20

    May 20

    Front Squat
    2 x 6 x 92kg
    1 x 6 x 96.5kg

    Vert. Pressups
    2 x 8

    ISO Hip Hold
    3 x 5kg x 15 secs

    May 22

    Bench Press
    8 x 65.2kg
    5 x 74.2kg
    3 x 80.7kg
    3 x 1 x 87.5kg
    5 x 76.5kg

    May 23

    Box Squat Jumps
    3 x 5

    Back Squat
    4 x 137.5kg
    4 x 142kg
    4 x 137.5kg

    May 25

    High Pulls
    3 x 4 x 63kg

    Rows
    3 x 8 x 41.8kg

    May 27

    Pullups
    2 x 15

    ISO Hip Hold
    3 x 5kg x 15 secs

    May 29

    Bench Press
    8 x 67.5kg
    5 x 76.5kg
    3 x 83.2kg
    1 x 94.5kg
    2 x 0 x 94.5kg
    5 x 81kg

    May 30

    Box Squat Jumps
    3 x 5

    Front Squat
    6 x 96.5kg
    2 x 6 x 101kg