Reply To: 2013 Training Log

#9325
Fraser_9to5
Keymaster

*Some of these sessions in a public gym as I was a fitness instructor and would do my own workout in the break*

May 1

Bench Press
3 x 5 x 90kg

DB Rows
3 x 10 x 35kg

DB Press
3 x 10 x 27.5kg

DB Curl
3 x 10 x 18kg

Spiderman Press-Ups
3 x 12

May 2

Track Work

250m – 35.9
200m – 26.6
150m – 18.2
100m – 12.1 =PB
50m – 6.4

Walking Lunges, 2 x 20m
High Knees, 2 x 20m

Ab Wheel
3 x 1 minute

May 3

Warm up – KB Swings 2 x 25 x 15kg

Power Clean
3 x 10 x 60kg

Bench Press
2 x 10 x 80kg
1 x 9 x 80kg

Back Squat
3 x 10 x 110kg

DB Rows
3 x 10 x 35kg

DB Press
3 x 10 x 25kg

DB Curls
3 x 10 x 17.5kg

Landmine
3 x 20 x bar + 5kg

May 5

Power Clean
5 x 70kg
4 x 72.5kg
3 x 75kg
2 x 77.5kg
1 x 80kg

Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
1 x 107.5kg

DB Rows
3 x 10 x 35kg

DB Windmills
1 x 12 x 10kg
2 x 10 x 12.5kg

May 7

KB Swings
4 x 60 x 15kg

High Knees, 2 x 20m
Walking Lunges, 2 x 25m

May 8

Power Clean
3 x 5 x 72.5kg

Bench Press
3 x 5 x 90kg

Back Squat
3 x 5 x 120kg

DB Rows
3 x 10 x 35kg

DB Press
3 x 10 x 25kg

DB Curl
3 x 8 x 20kg

Spiderman Press-Ups
3 x 14

May 9

Track Work

3 x 5 x 100m (30 sec/2.5 mins) average 15-15.5 secs

1 mile
6 mins 40 secs

Walking Lunges, 30m, 20m
High Knees, 30m, 20m

Ab Wheel 3 x 1 minute

May 10

Track Work (again!)

300m – 47.1
200m – 31.6
100m – 15.8

300m – 42.8
200m – 27.7
100m – 12.4

May 12

Hip Mobility
Broad Jumps

Plyo Hops
2 x (2 x 30m hops, 3 x 30m)

Plyometric session on grass, good co-ordination having not done it in ages and was pleased with the difficulty.

May 14

Power Cleans
5 x 72.5kg
4 x 72.5kg
3 x 77.5kg
2 x 80kg
1 x 82.5kg

Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
0 x 107.5kg

Back Squat
5 x 120kg
4 x 125kg
3 x 130kg
2 x 135kg
1 x 140kg

DB Rows
3 x 10 x 35kg

DB Curl
3 x 10 x 20kg

DB Press
1 x 10 x 27.5kg
1 x 10 x 25kg
stopped – nerve pain

DB Windmill
3 x 10 x 12.5kg

May 15

Track Work

250m – 33.6
200m – 26.9
150m – 19.3
100m – 13.2
50m – 6.4

Walking Lunges, 35, 15m
High Knees 35, 15m

Spiderman Press-ups 3 x 16

May 18

Bench Press
80kg x 9, 5, 4

DB Floor Press
3 x 8 x 25kg

Chin Ups/Pullups
2 x 2 x 8

Lat Raise
3 x 12 x 5kg

DB Curl
3 x 8 x 20kg

Landmine
3 x 10 x 30kg

May 19

Track Work

Plyo Jumps
2 x 30m hops (best of ~5.10)
3 x 30m (best ~4.25)

300m – 44.6
200m – 29.4
100m – 14.1

300m – 41.7
200m – 26.8
100m – 12.3

Ab Wheel, 3 x 1 minute

May 21

Track Work

Plyometric Hops
2 x 30m Hops
3 x 30m

250m – 34.9
200m – 26.9
150m – 18.8
100m – 12.2
50m – 7.0

I stepped on a slippery patch of floor yesterday and tweaked my groin, started to feel it in the 150m today, more in the 100m and the 50m was at 80% just to complete the session as it was seizing up a bit.

Update: Injury feels more hip flexor than groin, it impacts my walking so could be a few days before I can run. Hoping I can squat tomorrow!

May 22

Bench Press
8 x 60kg
5 x 80kg
5 x 90kg
5 x 95kg

DB Bench
2 x 10 x 32.5kg
1 x 9 x 32.5kg

DB rows
4 x 12 x 35kg

Reverse Flyes
2 x 12 x 5kg

DB Windmill
3 x 12 x 12.5kg

May 23

Back Squat
5 x 60kg
5 x 90kg
5 x 110kg

Reverse Lunge
2 x 10 x 60kg
1 x 10 x 65kg

Good Mornings
2 x 8 x 40kg
1 x 8 x 45kg

Plate Hold
3 x 20kg per hand x 1 minute

May 25

Bench Press
80kg x 10, 6, 5

DB Floor Press
3 x 8 x 25kg

Chin Ups/Pull Ups
2 x 2 x 9

Lat Raise
3 x 12 x 6.25kg

Bicep Curl
3 x 8 x 20kg

Landmine
3 x 10 x bar + 15kg

May 26

Track Work

2 x 500m (sub 1:40)
2 x 600m (sub 2:00)
1 mile – 6 mins 0 secs PB

Ab Wheel Standing
3 x 5

May 27

Back Squat
5 x 60kg
5 x 90kg
5 x 110kg
5 x 125kg

Reverse Lunges
3 x 10 x 65kg

Good Mornings
2 x 8 x 45kg
1 x 8 x 47.5kg

Plate Hold
3 x 20kg x 65 secs

May 30

Bench Press
5 x 90kg
5 x 92.5kg

DB Bench
2 x 10 x 32.5kg
1 x 9 x 32.5kg

DB Rows
4 x 12 x 35kg

DB Reverse Flyes
2 x 12 x 5kg

DB Windmill
3 x 10 x 15kg