Reply To: 2009 Training Log

#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