Reply To: 2012 Training Log

#9548
Fraser_9to5
Keymaster

Sept 3

Deadlift
5 x 98kg
3 x 111kg
6 x 124kg

Seated Box Jumps (36in, ~91cm)
5 x 2.5kg
5 x 5kg
5 x 7.5kg

Good Mornings
4 x 10 x 63.5kg

Hanging Leg Raise
4 x 12

Sept 4

Bench Press
3 x 68kg
3 x 78kg
4 x 88kg

Close Grip Bench Press
4 x 9 x 63.5kg

Inverted Rows
4 x 10

Rotator Cuff
3 x 3 x 10

Sept 5

Box Shuttle Run (6 mins rest)
19.20, 18.91, 18.71 secs PB by 0.83 secs

Half Pitch Sprint (~50m)
6.45, 6.56

Double Suicides (6 mins rest)
3 mins 45 secs, 3 mins 37 secs. PB by 1 sec

Tempo – Run the length, walk the width x 12 average of 15.8 secs per run.
1 mile run/warm down – 6 mins 51 secs PB by 34 secs

Sept 6

Shoulder Press
3 x 47kg
3 x 54kg
3 x 61kg

Lat Pulldowns
3 x 10 x 55kg

Chin Ups
3 x 12

Dips
3 x 15

Sept 8

4 x 300m (5 mins rest) – 47.4, 48.4, 46.8, 49.9

Circuit A
lvl 3, 3

My Ciruits
5 x 3 exercises, 30s on/30s off

Sept 10

Deadlift
5 x 88kg
5 x 101kg
10 x 115kg

Seated Box Jumps, 36inch
5 x 5kg
5 x 7.5kg
5 x 10kg

Step Ups
2 x 8 x 53.5kg
2 x 8 x 56kg

Hanging Leg Raise
4 x 12

Sept 11

Bench Press
5 x 73kg
3 x 83kg
4 x 93kg

Close Grip Bench Press
4 x 9 x 63.5kg

Inverted Rows
4 x 10

Rotator Cuff
2 x 3 x 10

YEHHHHHHH!!! Best i’ve felt doing bench this year, completely in the zone, all lifts felt easy and I was fired up perfectly. Deadlift clicked yesterday, bench is on track today, happy happy man.

Sept 12

Box Shuttle Run (6-8 mins)
19.05, 19.20, 19.09 — P.B. is 18.71

Half Pitch Sprint (3 mins/6 mins)
6.34, 6.41, 6.45, 6.44, 6.50, 6.37 P.B. by 0.11 secs

1 mile
6 mins 21 secs P.B. by 30 secs

Sept 13

Shoulder/Push Press
5 x 51kg
3 x 57kg
2 x 64kg

Chin Ups
4 x 12

Dips – 4 x 15

Sept 16

Bench Press
5 x 65kg
5 x 75kg
8 x 85kg

Close Grip Bench Press
4 x 10 x 63.5kg

Inverted Rows
4 x 10

Rotator Cuff
2 x 3 x 10

Sept 17

Deadlift
3 x 95kg
3 x 108kg
10 x 121kg

Seated Box Jumps, 36 inch
5 x 7.5kg
5 x 10kg
5 x 12.5kg

Step Ups
4 x 8 x 58.5kg

Hanging Leg Raise
4 x 12

Sept 19

Shoulder Press (strict)
5 x 45kg
5 x 52kg
9 x 59kg !!

Chin Ups (1)
4 x 12

Dips (1)
4 x 15

Sept 20

Box Shuttle Runs (8 mins)
18.82, 18.71, 18.80 = P.B.

Half Pitch Sprint (7 mins)
6.48, 6.37, 6.46, 6.32 P.B. by 0.02 secs

Flying Halfway to 18yd box (~40 yds)
3.72, 3.74, 3.73

1 mile
6 mins 36 secs — P.B. is 6 mins 21 secs

Sept 21

Bench Press
3 x 70kg
3 x 80kg
5 x 90kg

Close Grip Bench Press
4 x 8 x 68.5kg

Inverted Rows
4 x 10

Rotator Cuff
2 x 3 x 10

Sept 23

Shoulder Press
3 x 49kg
3 x 56kg
5 x 63kg

Chin Ups
4 x 12

Dips
4 x 15

Sept 24

Seated Box Jumps
3 x 5 x 10kg

Deadlift
5 x 101kg
3 x 115kg
4 x 128kg

Step Ups
4 x 8 x 58.5kg

Hanging Leg Raise
4 x 12

Sept 25

Bench Press
5 x 75kg
3 x 85kg
2 x 95kg

Close Grip Bench
4 x 8 x 68.5kg

Inverted Rows
4 x 10

Rotator Cuff
2 x 3 x 10

Sept 27

Yoga

My calves are SO TIGHT!!! It’s a priority to sort them out as I know it used to completely eliminate the ‘bounce’ you get when sprinting for the last few years and I’ve never really attacked them like I’ve done with hip flexors etc.

Sept 28

4 x 300m (7 mins)
45.7, 45.5, 45.2, 45.2

Shoulder Press
5 x 52kg
3 x 59kg
4 x 66kg

Chin Ups
4 x 12

Dips
4 x 15

Sept 30

Deadlift
5 x 94kg
5 x 108kg
5 x 123kg (barely, grip was going, skipped a cycle so i’m going back to the one I missed)

Seated Box Jumps
3 x 5 x 10kg

Overhead Squat
10 x 8.5kg
10 x 18.5kg
10 x 23.5kg
10 x 28.5kg
8 x 38.5kg

Dirty Back Squats
20 x 78.5kg