Reply To: 2009 Training Log

October 26, 2022 at 11:02 am #11792
Fraser_9to5
Keymaster

    Posting a month at a time but backwards.

    2 Nov

    DB Lunges – 2 x 8 x 22.5kg
    Explosive Jumps – 2 x 6 x 4kg
    Step Ups 35cm – 2 x 10 x 55kg
    Explosive Push ups – 2 x 8
    Alternate DB Bench – 2 x 8 x 35kg
    Seated Weight Twists – 2 x 20 x 20kg

    3 Nov

    Bent Over Rows – 2 x 8 x 40kg
    Plate Toss – 2 x 10 x 15kg
    Lunge Jumps – 2 x 6 x 6kg
    SL Straight Leg DL – 2 x 10 x 32.5kg
    Eccentric SL Ham Curls – 8 x 65lb slow, 7 x 70lb slow
    Bird Dog – 2 x 10

    4 Nov

    DB Lunges – 2 x 8 x 22.5kg
    Explosive Jumps – 2 x 6 x 4kg
    Bench Press – 2 x 8 x 76.5kg
    Explosive Push ups – 2 x 8
    Seated Weight Twists – 2 x 30 x 9kg

    5 Nov

    Bent Over Rows – 2 x 8 x 40kg
    Plate Toss – 2 x 10 x 15kg
    Lunge Jumps – 2 x 6 x 6kg
    SL Straight Leg DL – 2 x 10 x 32.5kg
    Eccentric SL Ham Curls – 2 x 7 x 70lb slow
    Bird Dog – 2 x 14

    8 Nov

    Clean Pulls
    8 x 44.5kg
    2 x 8 x 53.5kg

    Squats
    8 x 113kg
    8 x 117.5kg
    8 x 122kg

    Bench Press
    8 x 72kg
    5 x 81kg
    3 x 85.5kg
    5 x 83.2kg

    10 Nov

    Split Jerk
    37kg – 5, 4, 5

    Full Squat
    4 x 6 x 58.5kg

    Plate Twist
    20 x 9kg
    20 x 11.2kg

    12 Nov

    Bench Press
    8 x 80kg
    6 x 85kg
    2 x 4 x 90kg

    13 Nov

    Split Jerk
    6 x 37kg
    8 x 37kg
    2 x 7 x 39.2kg

    Full Squat
    4 x 8 x 58.5kg

    Squats
    12 x 113kg
    8 x 126.5kg
    2 x 6 x 126.5kg

    Bird Dog
    4 x 8

    Plate Twist
    4 x 18 x 13.5kg

    14 Nov

    Bench Press
    8 x 82.5kg
    6 x 87.5kg
    5 x 92.5kg
    4 x 97.5kg

    15 Nov

    Front Squat
    2 x 8 x 81kg
    8 x 85.5kg

    Depth Jump
    3 x 5 x 22cm

    Pause Squat Jump
    3 x 5

    17 Nov

    Split Jerk
    3 x 6 x 41.5kg

    Full Squat
    4 x 6 x 63kg

    19 Nov

    Bench Press
    8 x 85kg
    6 x 92.5kg
    4 x 95kg
    2 x 100kg

    20 Nov

    Squats
    12 x 117.5kg
    8 x 126.5kg
    6 x 135.5kg
    6 x 131kg

    Bird Dog
    4 x 18

    Full Squat
    3 x 6 x 72kg

    Plate Twist
    12 x 13.5kg
    3 x 14 x 13.5kg

    22 Nov

    Front Squat
    8 x 85.5kg
    8 x 90kg
    8 x 92.2kg

    Pause Squat Jump
    3 x 5

    Depth Jump
    3 x 5 x 41cm

    24 Nov

    Split Jerk
    3 x 7 x 41.5kg

    Eccentric SL Ham Curls
    2 x 6 x 65lb

    Full Squat
    4 x 6 x 72kg

    26 Nov

    Split Jerk
    3 x 6 x 50kg

    Bench Press
    8 x 82.5kg
    6 x 87.5kg
    2 x 4 x 95kg

    27 Nov

    Squats
    10 x 126.5kg
    8 x 135.5kg
    6 x 140kg
    5 x 144.5kg

    Bird Dog
    3 x 20

    Full Squat
    3 x 6 x 72kg

    Plate Twist
    3 x 16 x 13.5kg

    28 Nov

    Bench Press
    8 x 82.5kg
    6 x 90kg
    2 x 4 x 100kg

    29 Nov

    Front Squat
    8 x 87.7kg
    2 x 8 x 90kg

    Res. Band Hamstring ISO
    4 x 15s

    Pause Squat Jump
    3 x 5

    Depth Jump
    3 x 5 x 41cm