Nov 1
DB Running Arms
3 x 60 x 2.5kg
Plate Toss
3 x 12 x 15kg
DB Bench (1)
2 x 14 x 36kg
Explosive Pushups (1)
2 x 8
BB Curls
2 x 10 x 40kg
Nov 2– I love Tuesdays
Bulgarian Split Squats (1)
1 x 8 x 82.5kg
1 x 8 x 87.5kg
Hang Power Cleans (1)
1 x 4 x 78.5kg
1 x 4 x 81kg
Good Mornings
1 x 12 x 50kg
1 x 12 x 55kg
1 x 12 x 57.5kg
Abs 4 x 30 sec holds (reverse crunch isometric hold)
Side Bends
2 x 15 x 26kg
Sugar hit and a red bull. Hit p.b’s in first three exercises, probably most pleased with hang power cleans as I feel my technique is allowing me to really drive the weight up with all my power and I had more in the tank than 81kg but I wanted speed of movement. The transfer to my track work is noticeable and I can’t wait for my first block start.
Nov 3
DB Running Arms
3 x 60 x 2.5kg
Bench Press (1)
1 x 8 x 87.5kg
1 x 8 x 90kg
1 x 8 x 87.5kg
Explosive Pushups (1)
3 x 8
Nov 4
Stiff Legged Deadlift
2 x 8 x 111kg
Bird Dogs
2 x 20
Hip Flexor Holds
5 x 15 secs
Reverse Crunch Hold
4 x 30 secs
Nov 6
Pause Squat Jumps
3 x 4
Depth Jumps
3 x 5 x 45cm
Single Leg Shock Jumps
1 x 4 x 60cm
1 x 4 x 70cm
Front Squat
1 x 7 x 95kg
1 x 6 x 95kg
1 x 7 x 95kg
Hip Thrusts
25 x double leg + 10kg
22 x double leg + 15kg
17 x SL mid-foot + 5kg
20 x SL heel + 5kg
Eccentric SL Ham Curls
1 x 7 x 30kg
1 x 6 x 32.5kg
Side Bridge 1 mins
Front Bridge 2 mins
Nov 8
DB Running Arms
2 x 60 x 2.5kg
Plate Toss
2 x 12 x 15kg
DB Bench (1)
2 x 14 x 36kg
Explosive Pushups (1)
2 x 8
BB Curls
2 x 9 x 40kg
Nov 9
Bulgarian Split Squats (1)
2 x 8 x 85kg
Hang Power Cleans (1)
1 x 4 x 78.5kg
Good Mornings
1 x 10 x 57.5kg
1 x 10 x 60kg
Reverse Crunch Hold
3 x 30 secs
Side Bends
2 x 15 x 26kg
Nov 10
DB Running Arms
2 x 60 x 2.5kg
Bench Press (1)
1 x 8 x 87.5kg
1 x 5 x 92.5kg
Explosive Pushups (1)
2 x 8
Nov 11
Stiff Legged Deadlift (1)
2 x 6 x 111kg
Bird Dogs (1)
2 x 20
Hip Flexor Holds
3 x 15 secs
Reverse Crunch Hold
3 x 30 secs
13 Nov
Pause Squat Jump
2 x 4
Depth Jumps (step off 45cm box and rebound off the floor onto a higher box)
1 x 4 x 45cm -> 75cm
1 x 4 x 45cm -> 90cm
Shock Jumps (2 legs)
1 x 4 x 90cm
1 x 4 x 95cm
1 x 4 x 100cm (woo)
Dips, 2 x 20
Front Squats
3 x 6 x 92.5kg
Hip Thrusts
25 x double leg + 15kg
16 x double leg + 25kg (dammnnn my glutes felt that)
20 x SL midfoot + 5kg
20 x SL heel + 5kg
Ab Wheel from standing, 10 reps
Side Bridge 1 mins
Front Bridge 2 mins
15 Nov
DB Rows
3 x 10 x 35kg
Plate Toss
3 x 12 x 15kg
Alternate DB Bench (1)
1 x 18 x 36kg
1 x 16 x 36kg
Explosive Pushups (1)
2 x 8
Barbell Curls
2 x 10 x 40kg
Ab Circuit, 10 mins
Nov 16
Bulgarian Split Squats (1)
1 x 8 x 85kg
1 x 8 x 90kg
Hang Power Cleans (1)
2 x 4 x 83kg
Good Mornings
1 x 10 x 60kg
1 x 10 x 62.5kg
Reverse Crunch Hold
4 x 30 secs
Side Bends
2 x 15 x 26kg
Nov 17
DB Running Arms
2 x 60 x 2.5kg
Bench Press (1)
1 x 5 x 65kg
1 x 5 x 75kg
1 x 11 x 85kg
Explosive Pushups (1)
3 x 8
Nov 18
Back Squat
5 x 95kg
5 x 109kg
12 x 122.5kg
Stiff Legged Deadlift (1)
2 x 8 x 113kg
Bird Dogs (1)
2 x 20
Hip Flexor Holds
4 x 15 secs
Reverse Crunch Hold
4 x 30 secs
Nov 20
Pause Squat Jump
3 x 4
Depth Jumps
1 x 5 x 40cm -> 90cm
2 x 5 x 40cm -> 95cm
Shock Jumps
1 x 4 x 95cm
1 x 4 x 100cm
Front Squat
1 x 6 x 95kg
1 x 6 x 97.5kg
1 x 6 x 100kg
Hip Thrusts
20 x double leg + 25kg
17 x double leg + 30kg
20 x SL midfoot + 5kg
20 x SL heel + 5kg
Ab circuit, 5 mins
Nov 22
DB Rows
3 x 10 x 37.5kg
Plate Toss
3 x 12 x 15kg
Alternate DB Bench (1)
2 x 16 x 36kg
Explosive Pushups (1)
2 x 8
Nov 23
Split Squats (1)
1 x 8 x 87.5kg
1 x 8 x 92.5kg
Hang Power Cleans (1)
1 x 4 x 84kg
1 x 4 x 86.5kg
Reverse Crunch Holds
3 x 30 secs
Side Bends
2 x 15 x 26kg
Nov 24
DB Running Arms
2 x 60 x 2.5kg
Bench Press (1)
3 x 70kg
3 x 80kg
8 x 90kg
Explosive Pushups (1)
3 x 8
Nov 25
Back Squat
3 x 101kg
3 x 116kg
9 x 131kg
Stiff Legged Deadlift (1)
2 x 8 x 115.5kg
Bird Dogs (1)
2 x 20
Hip Flexor Holds
4 x 15 secs
Reverse Crunch Hold
3 x 30 secs
Standing Ab Wheel Rollout
2 x 8
Nov 27
Pause Squat Jump
3 x 5
Depth Jumps
1 x 5 x 40cm -> 95cm
2 x 5 x 40cm -> 100cm
Pullups, 3 x 12
Dips, 3 x 20
Front Squat
1 x 6 x 97.5kg
1 x 6 x 102.5kg
1 x 5 x 97.5kg (was slipping off my left shoulder so racked it)
Hip Thrusts
18 x double leg + 35kg
19 x double leg + 35kg
Modified Reverse Lunges
3 x 12
(don’t know if it has a separate name, but the back foot doesn’t touch the floor and balance is kept by holding on to something e.g. door frame)
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs
Nov 29
DB rows
3 x 10 x 37.5kg
Plate Toss
3 x 12 x 15kg
Alternate DB Bench (1)
1 x 16 x 36kg
1 x 14 x 36kg (had to readjust grip and that tired me out)
Explosive Pushups (1)
2 x 8
Ab Circuit, ~350 reps of various stuff
Nov 30
Power Cleans
3 x 1 x 83kg
3 x 1 x 85.5kg
Good Mornings
1 x 8 x 65kg
1 x 8 x 67.5kg
Ab Circuit, 5 mins 30