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