Reply To: 2010 Training Log

#10414
Fraser_9to5
Keymaster

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