Sept 2
Deadlift
1 x 10 x 93.5kg
3 x 10 x 98.5kg
SLRDL
2 x 10 x 44.5kg
Sept 5
Hurdle Jumps
4 x 8 x 76/84cm
Jumps for Height
2 x 6
Jump into Lunge
2 x 6 per leg
Shock Jump
3 x 5 x 80cm
Squats
1 x 8 x 110kg
1 x 8 x 115kg
2 x 8 x 120kg
Eccentric SL Ham Curls
1 x 8 x 21.25kg
1 x 8 x 22.5kg
Side bridge 1 min per side
Front bridge 2 mins
Sept 11
Proper DB Rows
3 x 9 x 23.5kg
Alt DB Bench Press
2 x 18 x 33.5kg
Bent Over DB Flyes
2 x 12 x 5kg
Seated Twists
3 x 30 x 20kg
Sept 13
DB Weighted Lunges (1)
3 x 20 x 21kg
DB Explosive Jumps (1)
3 x 10 x 5kg
Eccentric SL Ham Curls
2 x 8 x 22.5kg
Wall Sit/Ski Squat
7 in 116 secs, 40kg
Basketball warm-up again. My left adductor was hurting and i’ve had problems with it in the past but rest doesn’t help it, so what worked in the past is to leave it alone and massage IT band and quads.
Sept 14
Proper DB Rows (1)
3 x 10 x 23.5kg
Plate Toss (1)
3 x 10 x 15kg
Alt DB Bench Press (2)
1 x 18 x 33.5kg
1 x 16 x 33.5kg
Explosive Pushups (2)
2 x 8
BB Curls
2 x 10 x 37.5kg
Ab Circuit
190 reps
Sept 15
Deadlift
1 x 9 x 103.5kg
3 x 8 x 108.5kg
SLRDL (1)
2 x 10 x 43.5kg
Bird Dogs (1)
2 x 20
Sept 16
DB Rows (1)
2 x 8 x 26kg
Plate Toss (1)
2 x 10 x 15kg
Bent Over Flyes
2 x 12 x 5kg
Lateral Raises
3 x 15 x 5kg
Weighted Pullups
2 x 10 x 5kg
Pullups
6 x 10
Seated Twists
3 x 30 x 20kg
Sept 18
Squats
1 x 8 x 115kg
1 x 8 x 122.5kg
2 x 8 x 125kg
Eccentric SL Ham Curls
2 x 8 x 23.75kg