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