Reply To: 2010 Training Log

#10415
Fraser_9to5
Keymaster

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