Oct 16
Pause Squat Jumps
3 x 5
Depth Jumps
3 x 5 x 40cm
Single Leg Shock Jumps
5 x 45cm
5 x 55cm
5 x 60cm
Front Squat
1 x 8 x 85kg
2 x 7 x 95kg
Hip Thrusts
20 x double leg
15 x SL mid-foot
15 x SL heel
Eccentric SL Ham Curls
2 x 8 x 26.25kg
Side Bridge, 1 min
Front Bridge, 2 mins
Pretty comfortable landing on one leg from up to 60cm, thought it would be lower than that. New program with hip thrusts a la Contreras with top of torso on a bench and legs on another raised ledge. Front squats were weird as it felt natural to go about 3 or 4 inches lower than I did last year, 85kg felt like a warm up and i’m pretty sure i’ll be straight into three figures next week.
Oct 18
DB Running Arms
3 x 50 x 2.5kg
Plate Toss
3 x 12 x 15kg
DB Bench (1)
1 x 12 x 36kg
1 x 14 x 36kg
Explosive Pushups (1)
2 x 8
BB Curls
2 x 10 x 40kg
Ab Circuit
Oct 19 – A strong contender for best workout of the year
Bulgarian Split Squats (1)
1 x 8 x 72.5kg
1 x 8 x 75kg
1 x 8 x 80kg
Hang Power Cleans (1)
3 x 4 x 76.5kg
Eccentric SL Ham Curls
2 x 7 x 27.5kg
1 x 7 x 30kg
Bench Press Sit Ups
1 x 12 x 35kg
2 x 12 x 40kg
Side Bends
3 x 12 x 26kg
Had my usual sugar hit from jelly beans and knocked back a caffeine drink too. It’s not just the numbers, all 5 of which were p.b’s, I just felt like I was working at about 80% the whole time. Here’s hoping I don’t have to take any of those weights back down again if I don’t feel as fired up next week.
Oct 20
Running Arms
3 x 50 x 2.5kg
Plate Toss
3 x 12 x 15kg
Bench Press (1)
1 x 8 x 75kg
1 x 8 x 82.5kg
1 x 8 x 85kg
Explosive Pushups (1)
3 x 8
Bent Over Flyes
2 x 12 x 5kg
Oct 21
Deadlift
1 x 6 x 118.5kg
2 x 5 x 126.5kg
Stiff Legged Deadlift (1)
1 x 8 x 108.5kg
1 x 7 x 108.5kg
Bird Dogs (1)
2 x 20
Oct 23
Had a sports massage yesterday and she said my traps and lower back were the worst areas.
Pause Squat Jumps
3 x 4
Depth Jumps
3 x 5 x 40cm
Single Leg Shock Jumps
2 x 5 x 65cm
1 x 5 x 70cm
Front Squat
1 x 7 x 90kg
1 x 7 x 97.5kg
1 x 7 x 92.5kg
Hip Thrusts
20 x double leg + 10kg
15 x SL mid-foot + 5kg
15 x SL heel + 5kg
Eccentric SL Ham Curls
1 x 7 x 27.5kg
1 x 7 x 30kg
Side Bridge, 1 min 05
Front Bridge, 2 mins
Pretty comfortable with a higher shock jump, not sure how many BW’s of force I get from 70cm but it’s manageable. Didn’t go for 100kg front squat as I still need to focus on depth. Added weight to hip thrusts to make it more challenging.
Oct 25
DB Running Arms
3 x 50 x 2.5kg
Plate Toss
3 x 12 x 15kg
DB Bench (1)
1 x 16 x 36kg
1 x 14 x 36kg
Explosive Pushups (1)
2 x 8
BB Curls
2 x 10 x 40kg
Ab Circuit
Oct 26
Bulgarian Split Squats (1)
1 x 8 x 80kg
1 x 8 x 82.5kg
Hang Power Cleans (1)
2 x 4 x 76.5kg
Eccentric SL Ham Curls
1 x 8 x 27.5kg
1 x 8 x 30kg
Bench Press Sit Ups
2 x 12 x 40kg
Side Bends
2 x 15 x 26kg
Oct 27
DB Running Arms
3 x 60 x 2.5kg
Bench Press (1)
1 x 8 x 85kg
1 x 8 x 87.5kg
1 x 8 x 85kg
Explosive Pushups (1)
3 x 8
Oct 28
Deadlift
2 x 5 x 121kg
Stiff Legged Deadlift
2 x 8 x 111kg
Hip Flexor Holds
5 x 15 secs
Good Mornings
1 x 12 x 35kg
1 x 12 x 37.5kg
1 x 12 x 40kg
Abs 4 x 30 sec holds
Oct 30
Pause Squat Jumps
3 x 4
Depth Jumps
3 x 5 x 45cm
Single Leg Shock Jumps
3 x 5 x 70cm
Front Squat
1 x 7 x 92.5kg
2 x 7 x 95kg
Hip Thrusts
25 x double leg + 10kg
15 x SL mid-foot + 5kg
17 x SL heel + 5kg
Good Mornings
1 x 12 x 40kg
1 x 12 x 45kg
1 x 12 x 50kg
Abs 4 x 30 sec holds, 2 x 1 min side bridge