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