Reply To: 2013 Training Log

#9330
Fraser_9to5
Keymaster

Oct 1

Power Clean 3 x 3 x 85kg
A1 Front Squat 4 x 6 x 85kg
A2 Vert. Jumps 4 x 6
RDL 4 x 6 x 95kg
Ab Ripper X

Oct 2

OHP 4 x 8 x 55kg
A1 Bench Press 3 x 6 x 92.5kg, 5 x 92.5kg
A2 Explosive Pushups 4 x 6
DB Rows 4 x 10 x 27.5kg
3 Way Shoulder Raise 4 x 10 x 6kg

Oct 3

Power Clean 3 x 6 x 65kg
Front Squat 3 x 70kg, 3 x 80kg, 8 x 90kg
Pullups 14, 4, 8, 4
Planks 3 mins total

Oct 5

Rugby Match

3rd Team (Lost 77-12)

Scored one try.

Oct 6

Bench Press 3 x 80kg, 3 x 92.5kg, 6 x 102.5kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Row 5 x 10 x 22.5kg
3 Way Shoulder Raise 4 x 10 x 6.25kg

Oct 8

Power Clean 3 x 3 x 85kg
SL Deadlift 8 x 40kg, 8 x 50kg, 2 x 8 x 60kg
Back Squat 2 x 8 x 90kg, 9 x 90kg
Hip Raise 3 x 12
Band ISO Holds 3 x 3 x 15 secs
Bodysaw 3 x 20

Oct 9

OHP 3 x 8 x 55kg
A1 Bench Press 4 x 6 x 92.5kg
A2 Explosive Pushups 4 x 6
DB Rows 4 x 10 x 27.5kg
3 Way Shoulder Raise 4 x 10 x 6.25kg

Oct 10

Track Work

Drilils E (Straight Leg ones)
3 x 200m, 2 x 200m – 27.9, 27.8, 26.9 28.0, 27.9 avg 27.7

Not my best sequence but I held a little back and my legs were still feeling it from Tuesday. I did expect mid 27s so a little disappointed that I was mainly around 28.0.

Power Cleans 3 x 6 x 67.5kg
Front Squat 5 x 75kg, 3 x 85kg, 6 x 95kg
Planks, 3 mins

Oct 12

Rugby Match

3rd Team (Lost 86-10)

Scored one try.

Oct 13

Bench Press 5 x 85kg, 3 x 97.5kg, 2 x 110kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 22.5kg
3 Way Shoulder Raise 4 x 10 x 6.25kg
Hollow Rock 73 secs

Oct 14

Track Work

Drills
2 x 20m, 2 x 30m
8 x 60m (20m IL) 7.80, 7.79, 7.73, 7.53, 7.63, 7.62, 7.56, 7.51
2 x 90m (30 secs) 10.9, 11.2

Oct 16

OHP 3 x 8 x 55kg
Bench Press 4 x 6 x 92.5kg
DB Rows 4 x 10 x 27.5kg
Hip Raise 3 x 12
Power Clean 3 x 3 x 85kg
Single Leg Deadlift 4 x 8 x 60kg
Back Squat 3 x 11 x 90kg
Swiss Ball Jackknives 3 x 10

Oct 17

Track Work (on grass)
10 laps of rugby pitch (run length, width & length – walk width) about 60 secs per run

Oct 19

Rugby Match

3rd Team (Lost 61-0)

Quick update: Pulled my bicep on Saturday playing rugby, it’s still tender if I poke it towards the middle but it’s healed up a lot in the last few days.

Oct 26

All of these were on a 501 tempo so 5 second eccentric, and with 90 secs rest.

A1 Zottman Curl 2 x 7 x 7.5kg
A2 Pronated DB Extensions 2 x 8 x 10kg
B1 Incline DB Curls 2 x 7 x 12.5kg
B2 California Press 8 x 30kg, 8 x 40kg
A1 Zottman Curl 2 x 7 x 7.5kg
A2 Pronated DB Extensions 2 x 8 x 10kg

Oct 29 – ONE DAY ARM CURE

Food is pretty much what was in the article, had turkey breast instead of chicken and steak, missed out Power Drive and had a few BCAA’s and creatine dotted around rather than a mass amount at the end.

8am-11am Totals (501 tempo)
Zottman curls – 6 x 7 x 7.5kg
Pronated DB Extensions – 6 x 8 x 10kg
Incline Curls – 6 x 7 x 12.5kg
California Press – 7 x 40kg, 5 x 8 x 37.5kg

Had no appetite for lunch but forced it down. I found zottman curls the easiest but I wasn’t very ambitious on the weight. Incline curls and california press was the harder superset but compared to the rest of the session this was pretty good, maybe struggling on the last 3-4 reps of the final sets.

12.30pm-2pm Totals (302 tempo)
Zottman curls – 4 x 10 x 7.5kg
Pronated DB Extensions – 4 x 12 x 10kg
Incline Curls – 3 x 10 x 12.5kg, 9 x 12.5kg
California Press – 4 x 12 x 35kg

Missed a rep on curls but these were a lot harder and I think every set was a struggle.

2.30pm-4pm Totals (201 tempo)
Zottman curls – 4 x 15 x 7.5kg
Pronated DB Extensions – 2 x 20 x 10kg*, 2 x 20 x 7.5kg*
Incline Curls – 12 x 12.5kg*, 12 x 10kg*, 2 x 15 x 7.5kg
California Press – 14 x 35kg & 6 x 30kg*, 15 x 30kg*, 2 x 20 x 25kg

*sets I had at least one rest (3-5 secs) midway through

These were brutal. The 20 rep was too hard with the same weight and I went to failure on most exercises first time round, then dropped the weight down for the second round. Triceps were hit the hardest as I could push it further whereas the concentric phase of curls was harder to do.

Mega Set 4.30pm
Zott 15 x 7.5kg, DB Ext 20 x 7.5kg, Curls 15 x 7.5kg, Cali Press 14 x 25kg & 6 x 20kg
(120 secs)
Zott 10 x 7.5kg, 5 x 5kg, DB Ext 14 x 5kg, 6 x 4kg, Curls 15 x 4kg, Cali Press 20 x 20kg

Oct 30 – no DOMS from One Day Arm Cure
Oct 31 – no DOMS