Reply To: 2010 Training Log

#10408
Fraser_9to5
Keymaster

    July 1

    Straight Leg Pull Back Res. Band
    3 x 12

    July 3

    Plyo Hurdle Jumps
    4 x 6

    Shock Jumps
    5 x 81cm

    Deadlift
    3 x 6 x 100kg

    Wall Sit/Ski Squats
    120 secs with 20kg plate, squat every 15 secs

    July 4

    Bench Press
    8 x 72.5kg
    5 x 80kg
    3 x 85kg
    1 x 97.5kg
    1 x 97.5kg
    1 x 97.5kg
    5 x 82.5kg

    Press-up Challenge
    4 x 25 (1 min btw sets)

    July 6

    Hang Cleans
    2 x 4 x 65.5kg

    Hip Extensor Res. Band
    3 x 15

    ISO HS hold
    3 x 15 secs

    July 8

    SLRDL
    3 x 10 x 26kg

    DB Rows
    3 x 10 x 31kg

    July 10

    Plyo Hurdle Jumps
    4 x 6

    Deadlift
    2 x 6 x 101.2kg
    1 x 6 x 103.5kg

    July 11

    Bench Press
    2 x 8 x 75kg
    1 x 7 x 75kg

    July 14

    100m race – 11.9. Wet conditions and no wind. Didn’t explode out the blocks as I’d liked but from 10m onwards the transition was good and I was pleased with upright running posture. Not run in 14 weeks so cobwebs were bound to be there and for the conditions and execution I think the time is a fair reflection.

    SLRDL
    12 x 29kg
    12 x 31.5kg
    12 x 34kg

    Bent Over DB Chest Flyes
    3 x 8 x 4kg

    Barbell Curls
    3 x 10 x 29kg

    Lateral Raises
    3 x 10 x 6kg

    Much happier to do SLRDL with a barbell, had oblique problems when I got beyond 35kg with a DB last time I did them.

    July 15

    Plate Pinch Gripping
    10kg – 60 secs
    15kg – 33 secs
    15kg – 30 secs

    Seated Twists
    3 x 20 x 15kg

    July 17

    Hurdle Hops
    4 x 8 x ~50cm

    Power Skip
    2 x 40m

    Speed Hops
    3 x 25m per leg

    Standing Triple Jump
    2 per leg, 19.5 feet (as in my feet)

    Shock Jumps
    2 x 5 x 80cm

    —————– (20 mins rest)

    SLRDL
    3 x 10 x 37kg

    Deadlift
    5 x 100kg
    5 x 105kg
    5 x 110kg

    Single Leg Squats
    3 x 8 x 65kg (f**k me!!)

    Plate Pinch Gripping
    15kg – 40 secs

    SL squats after deadlift was savage, got a really good burn in glute and thigh. I’ve been running well in 2 of my 3 weekly speed sessions so I figured i’d sub out the shit one for plyos and weights.

    July 18

    Bench Press
    8 x 75kg
    5 x 80kg
    5 x 82.5kg

    Alternate DB Bench
    2 x 14 x 31kg
    1 x 12 x 31kg

    DB Rows
    3 x 12 x 33.5kg

    Bent Over DB Flyes
    3 x 15 x 4kg

    Seated Twists
    3 x 24 x 15kg

    July 20

    Hang Cleans
    2 x 4 x 66kg

    ISO HS Hold
    3 x 15 secs

    Bird Dogs
    3 x 20

    July 21

    Bench Press (90 secs rest)
    15 x 60kg
    11 x 60kg
    7 x 60kg

    Lateral Raises
    3 x 12 x 6kg

    Barbell Curls
    3 x 10 x 31.5kg

    DB Tricep Extensions
    3 x 10 x 9.5kg

    July 22

    Hang Cleans
    4 x 68.5kg
    4 x 71kg

    Dwain Squats (aggressive up and finish on toes, like a jump squat without leaving the floor)
    2 x 5 x 120kg
    1 x 5 x 130kg
    1 x 4 x 135kg

    I don’t know the name for squats rock onto toes so dwain squats it is. Wobbled on the 4th rep of 135 as I drove slightly behind the bar and forced it forward, didn’t want to risk a 5th.

    July 24

    Hurdle Hops
    4 x 8 x ~55cm

    Power Skip
    2 x 40m

    Speed Hops
    3 x 25m per leg

    Standing Triple Jump
    2 per leg, 21 feet

    Shock Jumps
    2 x 5 x 80cm

    (15 mins)

    SLRDL
    3 x 12 x 42kg

    Deadlift
    5 x 105kg

    Single Leg Squats
    2 x 8 x 70kg
    1 x 10 x 70kg

    Plate Pinch Gripping
    15kg – 41 secs

    July 25

    Bench Press
    8 x 75kg
    5 x 82.5kg
    5 x 85kg

    Alternate DB Bench
    2 x 16 x 31kg
    1 x 14 x 31kg

    DB Rows
    3 x 12 x 36kg

    Bent Over DB Flyes
    3 x 12 x 5kg

    Seated Twists
    3 x 30 x 15kg

    July 27

    Hang Cleans
    2 x 4 x 73.5kg

    Bird Dogs
    3 x 20

    July 28

    Bench Press (90 secs rest)
    13 x 70kg
    9 x 70kg
    6 x 70kg

    DB Tricep Extensions
    3 x 12 x 9.5kg

    Lateral Raises
    3 x 12 x 6kg

    Barbell Curls
    3 x 10 x 34kg

    July 30

    DB Rows
    3 x 9 x 41kg

    Explosive Pushups
    3 x 10

    Seated Twists
    3 x 24 x 20kg

    Eccentric SL HS Curls
    5 x 10kg
    8 x 10kg
    8 x 12.5kg

    July 31

    Hurdle Hops
    4 x 8 x 76cm

    Power Skip
    2 x 40m

    Speed Hops
    3 x 25m per leg

    Standing Triple Jump
    2 per leg, 22 feet

    Shock Jumps
    2 x 5 x 80cm

    (30 mins)

    Deadlift
    1 x 5 x 108.5kg
    2 x 4 x 116kg

    SLRDL
    2 x 12 x 44.5kg

    Single Leg Squats
    2 x 10 x 70kg
    1 x 11 x 70kg

    Plate Pinch Gripping
    15kg – 46 secs