Reply To: 2012 Training Log

#9551
Fraser_9to5
Keymaster

Dec 3

Staircase Sprint
3 x 3 sets

Staircase Bounds
3 x 2 x double steps

Sumo Deadlift
3 x 3 x 118.5kg

GHR
2 x 5

Sliding Leg Curl
2 x 8

Dec 4

Bench Press
3 x 94.5kg
3 x 96kg
3 x 97kg

followed by Explosive pushups x 5

Alternate DB Curls
2 x 9 x 19kg

Ab Ripper X
Complete – 350 reps

Dec 6

Back Squats
8 x 108.5kg
8 x 118.5kg

RLESS
2 x 8 x 68.5kg

SLRDL
2 x 8 x 28kg

Dec 8

Overhead Press
5 x 52kg
5 x 60kg
6 x 68kg

Alternate T-Bar Press
3 x 8 x 35kg

Weighted Pullups
3 x 8 x 7.5kg

Weighted Dips
3 x 18 x 7.5kg

Dec 9

Staircase Sprint
3 x 3 sets

Staircase Bound
3 x doubles

Sumo Deadlift
5 x 101kg
5 x 116kg
7 x 132kg

GHR
3 x 5

Sliding Leg Curl
3 x 8

Dec 10

Bench Press
5 x 72kg
5 x 83kg
7 x 94kg

Alternate DB Curls
3 x 7 x 20kg

Close Grip Bench Press
3 x 8 x 78.5kg

Rotator Cuff
2 x 3 x 10

Ab Ripper X to follow later this evening.

Dec 11

Back Squats
8 x 108.5kg
8 x 118.5kg
3 x 126kg

SLRDL
3 x 8 x 28kg

Pause Squat (5 sec ISO)
5 x 58.5kg

Dec 13

Track Work (Real track, not shitty gravel track in my home town)

6 x 400m (~8 mins rest) 5 in 72 secs, last one in 64.8 secs

Ironman Weights (First Series 30-60 secs rest, 2 sec concentric 4 sec eccentric)

Lat Pulldown 2 x 12 x 35kg
Split Squat 2 x 12 x 10kg
Press ups 2 x 8
Hip Thrust 2 x 12
DB Pullover 2 x 12 x 13.5kg
Decline Pushups 2 x 12
DB Bicep Curl 2 x 12 x 9kg
Tricep Kickback 2 x 12 x 1.5kg

Bird Dogs 2 x 12
Side Bridge 2 x 40 secs
Front Bridge 2 x 60 secs
DB Side Bends 2 x 15 x 9kg
Press up Hand Walks 2 x 20

First things first, track. My friend is training for Ironman and was doing 10 x 400m with 4-5 mins rest, and I did reps 1,3,5,7,8 and we raced the final rep. Having done that there was NO chance of me doing RLESS when I came home so instead I joined him for his weights session, which we ended up going through twice. Some of the exercises like split squat, hip thrust and bicep curls were really tough in the 2X4 (or 4X2) tempo format and as long as they don’t blunt my max. strength noticeably i’m happy to include that session every week as it’s a little something different and had me way out my comfort zone.

Dec 14

Overhead Press
3 x 56kg
3 x 64kg
2 x 72kg
3 x 8 x 48.5kg

Chin Ups
3 x 11

Dips
3 x 25

Dec 16

Staircase Sprint
3 x 3 sets

Pause Squats (5 sec ISO)
5 x 63.5kg
5 x 68.5kg

Sumo Deadlift
3 x 108.5kg
3 x 124kg
3 x 140kg

GHR
3 x 5

Sliding Leg Curl
3 x 8

Dec 17

Bench Press
3 x 77kg
3 x 88kg
6 x 100kg

Alternate DB Curls
3 x 7 x 20kg

Close Grip Bench Press
3 x 6 x 83.5kg

Rotator Cuff
2 x 2 x 10

Ab Ripper X

Dec 20

Pause Squats
5 x 68.5kg
5 x 73.5kg
5 x 78.5kg

RLESS
3 x 8 x 68.5kg

SLRDL
3 x 8 x 28kg

Calf Lowers
2 x 25

Dec 21

Overhead Press
3 x 8 x 53.5kg

Dips
3 x 25

Chin Ups
3 x 12

Half-Kneeling Cable Lift
3 x 10 x 5kg

Ab Wheel
2 x 15

RKC Plank
45 secs

Dec 23

Sumo Deadlift
5 x 116kg
3 x 132kg
1 x 148kg

GHR 3 x 5

Sliding Leg Curl
3 x 9

Dec 24

Bench Press
5 x 83kg
3 x 94kg
2 x 106kg

Alternate DB Curls
3 x 8 x 20kg

Close Grip Bench Press
3 x 6 x 83.5kg

Rotateor Cuff
2 x 2 x 10

Ab Ripper X

Dec 25

20km Bike

It was very muddy where we went and although a few km were on road the majority of it was rough terrain and annoyingly was so bad in places my tyres were slipping and I had to walk the bike. Between us my mate and I fell over about 40 times and gaining any fitness out of it wasn’t really possible. Good fun though.

Dec 27

Pause Squats
5 x 78.5kg
5 x 83.5kg
5 x 88.5kg

RLESS
3 x 8 x 68.5kg

SLRDL
3 x 8 x 29kg

Single Leg Calf Lowers
2 x 25

Bare Foot Treadmill Walk
37 mins, 3 degree incline, 5.8kph

Dec 28

Overhead Press
3 x 8 x 53.5kg

Dips
3 x 25

Chin Ups
3 x 12

Half-Kneeling Cable Lift
3 x 10

Ab Wheel Standing
3 x 5

Dec 30

Sumo Deadlift
5 x 104kg
5 x 120kg
7 x 136kg

GHR
3 x 5

Sliding Leg Curl
3 x 9

Dec 31

Bench Press
5 x 73kg
5 x 84kg
7 x 96kg

DB Curls
3 x 8 x 20kg

Close Grip Bench Press
3 x 6 x 83.5kg

Note: This year started off in Loughborough, where I took on a full time position in a bar around March. That lasted until early July, I then did ~ 3 weeks of bar work during the Olympics before living with my parents in Crowborough for the rest of the year. I had given up competitive sprinting and was only playing rugby as something to do, so most of the year was a bit aimless.