——START OF WINTER TRAINING——-
Sept 20
Proper DB Rows (1)
2 x 8 x 26kg
Plate Toss (1)
2 x 10 x 15kg
Alt DB Bench Press (2)
1 x 20 x 33.5kg
1 x 18 x 33.5kg
Explosive Pushups (2)
2 x 8
BB Curls
2 x 10 x 37.5kg
Pullups
12,8,8,3,3,6
Sept 21
DB Weighted Lunges (1)
3 x 20 x 23.5kg
DB Explosive Jumps (1)
3 x 10 x 5kg
Eccentric SL Ham Curls
2 x 8 x 23.75kg
Wall Sit/Ski Squat
8 in 120 secs, 40kg
Sept 22
DB Rows (1)
2 x 9 x 26kg
Plate Toss (1)
2 x 10 x 15kg
DB Bench (2)
1 x 20 x 33.5kg
1 x 18 x 33.5kg
Explosive Pushups (2)
2 x 8
Bent Over Flyes
2 x 12 x 5kg
Seated Twists
3 x 14 x 25kg
Sept 23
Dips & Pullups (1 min rest)
20, 20, 15 & 15, 10, 9
Deadlift
4 x 8 x 108.5kg
SLRDL (1)
2 x 10 x 45kg
Bird Dogs (1)
2 x 20
Ab Circuit, 4 mins
Sept 25
Hurdle Jumps
4 x 8 x 76/84cm
Jumps for Height
3 x 6
Jump into Lunge
3 x 6 per leg
Shock Jump
3 x 5 x 85cm
Pullups
12,8,6,6,5,3
Squats
1 x 8 x 118kg
1 x 8 x 126kg
1 x 7 x 130kg FAILED 8th rep
1 x 8 x 120kg
Eccentric SL Ham Curls
2 x 8 x 23.75kg
Side bridge 1 min per side
Front bridge 1 mins
Yeh…I failed a squat rep. Not done that in over three years. Took a few deep breaths before the last rep, descended too slowly and the second I reached the box my legs went to jelly and I couldn’t move an inch. No cage or anything so had to shout my housemate down to help me rack it. Must’ve sat there a good 45 seconds, so took a slightly longer rest then continued the workout.
Sept 27
Proper DB Rows (1)
2 x 10 x 26kg
Plate Toss (1)
2 x 10 x 15kg
Alt DB Bench Press (2)
1 x 20 x 33.5kg
1 x 18 x 33.5kg
Explosive Pushups (2)
2 x 8
BB Curls
2 x 10 x 37.5kg
Sept 28
DB Weighted Lunges (1)
1 x 20 x 26kg
2 x 18 x 26kg
DB Explosive Jumps (1)
3 x 10 x 5kg
Eccentric SL Ham Curls
2 x 9 x 23.75kg
Wall Sit/Ski Squat
6 in 120 secs, 40kg
Sept 29
DB Rows (1)
2 x 10 x 26kg
Plate Toss (1)
2 x 10 x 15kg
DB Bench (2)
2 x 20 x 33.5kg
Explosive Pushups (2)
2 x 8
Bent Over Flyes
2 x 12 x 5kg
Finally got my 2 x 20 on the DB bench, pretty much couldn’t have lifted an ounce more.
Sept 30
Pullups
10,9,8,7,6,5,4,3,2,1 (15 secs between sets)
Deadlift
3 x 6 x 114.5kg
SLRDL
2 x 10 x 51kg
Bird Dogs
2 x 20