Reply To: 2010 Training Log

#10412
Fraser_9to5
Keymaster

——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