Reply To: 2012 Training Log

#9544
Fraser_9to5
Keymaster

May 1

Weighted Pressups (1)
3 x 12 x 25kg

Explosive Pushups (1)
3 x 6

Bicep Curls (2)
3 x 8 x 45kg

Tricep Kickbacks (2)
3 x 8 x 16kg

Chin Ups (Towel)
10, 8, 7

Side Bridge, 75 secs
Front Bridge, 90 secs

May 2

Box Jumps
5 x 110cm standing
5 x 110cm jump in

Track Work
3 x 200, 2 x 200m (2.5 mins/10 mins) – 25.3, 27.9, 27.4 27.9, 28.4

Don’t let me do my first rep with girls watching, I will always try to show off even if it’s tempo. Ruined my legs with that first run and they felt heavy and tight for the rest of the session.

May 3

Back Squats (1)
2 x 5 x 128.5kg
1 x 5 x 118.5kg

Alternating Jumps (1)
3 x 8

Ab Ripper X
14 mins 12 secs

May 4

Alt. Shoulder Press
3 x 8 x 26.5kg

Underhand Inverted Rows
3 x 8

Bicep Curls
3 x 8 x 47.5kg

Tricep Kickbacks
3 x 8 x 16kg

Decline Pushups
23, 25, 21

Pullups (Towel)
9, 6, 8

Ab Wheel
20 reps

Hit my head on the 2nd set of pullups and had to stop… idiot. Ok that was a good workout, struggled on shoulder press and curls but those aren’t getting any heavier so if I can keep up consistent training it should be a breeze.

May 7

Hang Power Cleans
3 x 5 x 78.5kg

Back Squats
3 x 5 x 123.5kg

SL Glute Raise
3 x 20

Bit of Pantera and Korn’s Twisted Transistor gave me some adrenaline to get through this. Worked on technique in cleans and getting a controlled full depth squat. Finished with glute/HS raises, really felt these and hopefully it’ll give my posterior chain some extra strength.

May 8

Weighted Pressups (1)
3 x 12 x 25kg

Explosive Pushups (1)
3 x 6

Bicep Curls
3 x 8 x 47.5kg

Tricep Kickbacks
3 x 8 x 16kg

Chin Ups (Towel)
12, 7, 6

May 10

Back Squats (1)
1 x 5 x 123.5kg
2 x 5 x 128.5kg

Alternate Split Jumps (1)
3 x 8

SL Glute Raise
1 x 20

Side Bridge, 80 secs
Front Bridge, 100 secs

May 11

Box Jumps
5 x 110cm standing
5 x 115cm jump in

Track Work
3 x 200, 2 x 200m – 27.7, 27.9, 27.0 26.7, 27.0

May 14

Bench Press
2 x 5 x 88.5kg
1 x 4 x 88.5kg

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Inverted Rows
3 x 8

Ab Ripper X
11 mins 0 secs

May 16

Box Jumps
5 x 105cm standing
4 x 110cm jump in

Track Work
3 x 200, 2 x 200m – 26.9, 27.0, 27.5, 27.9, 28.3

May 19

Hang Power Cleans
5 x 81kg
4 x 83.5kg
3 x 86kg
2 x 88.5kg
1 x 91kg

Back Squats
5 x 128.5kg
4 x 131kg
3 x 133.5kg
2 x 136kg

May 22

Box Jumps
5 x 105cm standing
5 x 110cm hop

Track Work
3 x (90m Easy-Fast-Easy, 9 mins, 90m Fast-Easy-Fast)

May 25

Bench Press
3 x 5 x 83.5kg

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Inverted Rows
3 x 8

May 26

Back Squats
3 x 5 x 126kg

Alternate Jumps (touch floor and ceiling)
3 x 6

Side Bridge, 90 secs
Front Bridge, 120 secs

May 28

Shoulder Press (1)
3 x 8 x 26.5kg

Underhand Inverted Rows (1)
3 x 8

Bicep Curls (2)
3 x 8 x 47.5kg

Tricep Kickbacks (2)
3 x 8 x 16kg

Decline Pushups (3)
30, 24

Pullups (Towel) (3)
11, 8

May 29

Box Jumps
5 x 110cm standing
5 x 110cm hop

Track Work
90m (5 mins) 90m 10.83, 10.84
90m + 2 feet (5 mins) 90m + 3 feet 10.90, 11.04
2 x 10m

Not sure why I moved the cone, guess I get frustrated when I know i’m half a second off my best so I changed it up to a distance i’d never run. Rest period was too short but even my first run totally fresh I ran the exact same time as my easy-fast-easy runs which makes me think I only have one gear and completely lack top speed. I’m expecting a jump in times as I see it being a co-ordination issue and it will click again and I can sprint with proper technique as it’s currently very laboured and lacking intensity.

May 31

Back Squats
3 x 5 x 126kg

Alt. Jumps (floor-ceiling)
3 x 6

Side Bridge 90 secs
Front Bridge 120 secs

One of my hardest final reps on squats but I surprised myself by not panicking or rocking out of position and I just eased the weight up. Think i’m adjusting to these weights and not getting intimidated by the numbers.