Reply To: 2013 Training Log

#9331
Fraser_9to5
Keymaster

Nov 1

Back Squat 10 x 10 x 70kg – 60 secs rest and slow eccentric, so GVT
SL Eccentric Calf Lowers – 12 per leg

Nov 3

Bench Press 8 x 75kg, 5 x 85kg, 3 x 90kg, 3 x 1 x 100kg, 5 x 87.5kg
Incline DB Hammer Rows 5 x 10 x 20kg
Pendlay Rows 4 x 10 x 50kg
Towel Pull ups, Eccentric Lower 3 x 8
Forearm Curls (5kg) and Reverse Forearm Curls (2.5kg) 3 x 15
Abs 3.5 mins

Nov 5

Bench Press 5 x 77.5kg, 5 x 87.5kg, 5 x 100kg
Hang Power Clean & Jerk 5 x 10 x 40kg
Snatch (single) to OH Squat (reps) 7 x 20kg, 3 x 10 x 20kg
Inverted Rows 4 x 10
3 Way Raise 4 x 10 x 5kg
Rotator Cuff, 2 movements 2 x 10 x 5kg
Abs 3.5 mins

Nov 6

Vert. Jump 3 x 5
SLRDL 3 x 10 x 60kg
RLESS 7 x 60kg, 2 x 8 x 60kg – rear leg elevated split squat.
Step Ups 8 x 60kg
Abs 3.5 mins

Nov 7

Close Grip Bench Press 3 x 8 x 80kg, 6 x 80kg
Dips 4 x 20
California Press 4 x 10 x 30kg
BB Curls 4 x 9 x 30kg
DB Curls 3 x 10 x 10kg
Abs 3.5 mins

Nov 9

Snatch (1) to OH Squat 4 x 10 x 30kg – used this as a little warm up to rugby and to improve flexibility

Rugby Match

3rd Team (Lost ~57 – 5)

Nov 10

Hang Power Clean & Jerk 5 x 10 x 40kg
Abs 3.5 mins

Nov 11

ISO Res. Band 3 x 3 x 15 secs
Back Squat 4 x 100kg, 4 x 110kg, 2 x 4 x 115kg, 4 x 120kg (shaky!), 4 x 110kg
Deadlift 8 x 110kg, 6 x 115kg, 4 x 120kg, 2 x 125kg
SL Hip Raises 5 x 8
Calf Raises N/A Injury

Nov 12

Bench Power Matrix 8 x 77.5kg, 5 x 87.5kg, 3 x 95kg, 3 x 1 x 105kg, 5 x 90kg
Pendlay Rows 3 x 3 x 65kg, 3 x 3 x 70kg
A1 OHP 5 x 5 x 55kg
A2 Pullups 5 x 5
B1 Skull Crusher 3 x 5 x 40kg
B2 Barbell Curl 3 x 5 x 40kg
Abs 4 mins

Nov 13

Res Band ISO 3 x 3 x 15 secs
SLRDL 2 x 12 x 55kg, 1 x 9 x 55kg
RLESS 25 x 40kg, 20 x 42.5kg, 15 x 45kg – brutal
DB Walking Lunge 2 x 30 x 15kg – quite brutal
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 5kg
Supine Leg Raises 3 x 20

Nov 14

A1 Incline DB Bench Press 15 x 25kg, 12 x 25kg, 20 x 15kg
A2 DB Row 15 x 25kg, 12 x 25kg, 20 x 15kg
B1 3 Way Raise 3 x 15 x 5kg
B2 Incline Hammer Rows 15 x 20kg, 2 x 15 x 18.75kg
C1 DB Preacher Curl 2 x 15 x 15kg
C2 OH 1 Arm DB Ext 15 x 10kg, 15 x 12.5kg
Abs 3.5 mins

Nov 17

Hang Power Clean & Jerk – 3 x 10 x 40kg, 8 x 45kg, 8 x 47.5kg

Working me too much aerobically so I dropped the reps down and increased the weight slightly to provide some resistance.

Nov 18

Back Squat – 4 x 110kg, 4 x 115kg, 4 x 4 x 117.5kg
Deadlift 8 x 115kg, 6 x 115kg, 4 x 120kg, 2 x 125kg
SL Hip Raise 5 x 8
Calf Raises 5 x 10 x 50kg
Abs 4 mins

I tried an explosive jump to wam me up between sets of squats and I felt my calf go, a quick internet search and I think I already had a grade 2 strain from rugby. The impact bruising threw me off a bit but the main swelling and the ‘tracking’ of the bruising down the back of my calf are exactly like the pictures of a grade 2.

Nov 19

Bench Press 8 x 80kg, 5 x 92.5kg, 3 x 97.5kg, 3 x 1 x 110kg, 5 x 92.5kg
Pendlay Rows 6 x 3 x 70kg
A1 OHP 5 x 5 x 55kg
A2 Pullups 5 x 5
B1 Skull Crusher 3 x 5 x 40kg
B2 Bicep Curls 3 x 5 x 40kg
Abs 3.5 mins

Nov 20

SLRDL 3 x 12 x 47.5kg
RLESS 25 x 40kg, 20 x 42.5kg, 15 x 45kg
DB Walking Lunge 2 x 30 x 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 5kg
Supine Leg Raises 3 x 20

Nov 21

A1 Incline DB Bench Press 15 x 25kg, 12 x 25kg, 20 x 20kg
A2 DB Row 15 x 25kg, 12 x 25kg, 20 x 20kg
Incline Hammer Rows 3 x 15 x 20kg
3 Way Raise 3 x 15 x 5kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 12.5kg
Abs 3.5 mins

Nov 25

Back Squat 6 x 4 x 117.5kg
Deadlift 8 x 110kg, 6 x 115kg, 4 x 120kg, 2 x 127.5kg
SL Hip Raise 5 x 8
Abs 4 mins

Nov 26

Bench Press 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 2 x 1 x 112.5kg PB, 1 x 110kg, 1 x 105kg (thought it was 95kg!)
Pendlay Rows 6 x 3 x 70kg
A2 Pullups 5 x 5
B1 Bicep Curls 3 x 5 x 40kg
B2 – Skull Crushers 3 x 5 x 40kg
Abs 3.5 mins

Nov 27

SLRDL 3 x 12 x 50kg
RLESS 25 x 42.5kg, 20 x 45kg, 15 x 47.5kg
DB Walking Lunge 2 x 30 x 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 6.25kg
Supine Leg Raises 3 x 20

Nov 28

A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 17 x 22.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 20kg
3 Way Raise 3 x 15 x 5kg
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 12.5kg

Dec 2

Back Squat 4 x 117.5kg, 3 x 4 x 122.5kg, 2 x 4 x 120kg
Deadlift 8 x 112.5kg, 6 x 120kg, 4 x 127.5kg, 2 x 135kg
GHR 5 x 5
Calf Raises 5 x 7 x 60kg
Abs 3 mins