2009 Training Log

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  • #11790
    Fraser_9to5
    Keymaster

      1 Dec

      Full Squat
      3 x 6 x 72kg

      2 Dec

      SLRDL
      12 x 10kg
      2 x 12 x 28kg

      3 Dec

      Bench Press
      8 x 82.5kg
      6 x 90kg
      4 x 95kg

      4 Dec

      Squats
      10 x 122kg fast up
      8 x 126.5kg fast up
      6 x 131kg

      Full Squat
      3 x 6 x 72kg

      Dec 5 AM

      Bench Press
      8 x 85kg
      6 x 90kg
      4 x 95kg

      SLRDL
      3 x 12 x 32.5kg

      Easier tempo/sleds/60m runs so had something left for an extra exercise on top of bench. End of my recovery week and I feel rapid over 30m. Love SLRDL’s, only exercise that’s ever made me throw up, can’t beat that feeling in your glutes on the last few reps.

      Dec 6 AM

      Pause Squat Jumps
      3 x 5

      Depth Jumps
      3 x 5 x 41cm

      Donkey Kicks
      3 x 20 x 2.5kg

      Standing Plate Twist
      3 x 18 x 13.5kg

      ISO Hip Flexor Hold
      3 x 15 secs

      Kept the load down by taking out front squats, going to have an Epsom salts bath after my stretching. Race in 6 days!! I think Tuesday will be the last weights before then, will go without squats to give myself the best chance at a PB

      Dec 8 AM

      Bench Press
      8 x 85kg
      6 x 90kg
      2 x 4 x 95kg

      Clean Pulls
      2 x 6 x 75kg
      6 x 72.5kg

      Cleans were a bit inefficient at 75, took it down a touch and that made all the difference. Don’t think I’ll go over my BW in that as it should be explosive not heavy. Happy with my 30m’s from blocks in the main session, Thursday will be 95%. Bring on the 60!

      Dec 12 AM

      60m race

      Race 1 7.44 – Nervous in the blocks, bit scrappy to 30m, from 40m I felt I was in control and executed really well. Thought I won and so did spectators, turns out i got 2nd by 0.01. It’s 0.11 off my p.b. from 2007 (been injured last two winters).

      Race 2 7.51 – Bleurgh. Was rocking in the blocks so as the last to settle I can judge where set is, apparently not! Called set when I was no where near ready, should’ve stood up but didn’t, crap start and don’t care about the time.

      Felt like the second race would’ve been quicker so bit gutted, I want some 7.3’s at the very least come January.

      Bench Press – stress reliever
      8 x 85kg
      6 x 90kg
      4 x 100kg
      1 x 110kg woo
      0 x 120kg – peer pressure makes you attempt things you wouldn’t dream of, I was thinking of 112.5kg next but noooo, try 120 mate. I couldn’t lift 120kg if the weight was about to drop on my throat.

      Dec 15 AM

      Clean Pulls
      3 x 6 x 72.5kg

      Dec 17 AM/PM

      Bench Press
      8 x 85kg
      3 x 5 x 87.5kg

      Clean Pulls
      3 x 6 x 72.5kg

      SLRDL
      3 x 10 x 35kg

      Back Squat
      8 x 128.5kg
      7 x 137.5kg
      3 x 146.5kg (tweaked knee)
      9 x 122kg fast up

      Plate Twists
      3 x 18 x 13.5kg

      Ab Wheel
      3 x 12

      ISO Hip Flexor Holds
      3 x 15 secs

      Generally good, SLRDL’s are improving. Bit more abs today. Still not fully recovered from races.

      Dec 18 AM

      DB Running Arms
      3 x 50 x 2kg

      Dec 19 PM

      Clean Pulls
      3 x 6 x 72kg

      ISO Hip Flexor Holds
      3 x 15 secs

      Donkey Kicks
      3 x 20 x 2.5kg

      Dec 21 AM

      Pause Squat Jump
      2 x 5

      Depth Jump
      2 x 5 x 41cm

      Switched speed to Monday as I was going home for Xmas and we don’t have indoor facilities. This meant half my Sunday weights were on Saturday, and I did the jumps before my speed on Monday morning.

      It’s always a bit shambolic over Xmas so my training won’t be sorted until Jan 4th. I will make at least one appearance at the local gym but the idea is just to keep things ticking over as best I can.

      Dec 24 PM

      SL Lunges (sub. for squats)
      16 x 27.2kg
      2 x 20 x 27.2kg

      Jump Squat (sub. for clean pulls)
      3 x 6 x 54.5kg

      Press Ups (sub. for bench)
      8 x 54.5kg
      2 x 7 x 54.5kg

      Plate Twist
      3 x 20 x 13.5kg

      ISO HF Holds
      3 x 15 secs

      Got very few free weights at home, so 54.5kg is in fact my sister (who would like to add that she was wearing shoes and had just eaten a big meal so is normally 53kg) fireman’s lifted as a weight. The press ups were hard as anything, more on keeping core stable but still a lot on the arms. Oh and the lunge says 27kg because I normally work with a DB in each hand so keeping some sense of consistency in my log.

      Dec 26 PM

      Cosgrove Evil 8 with 25.7kg

      Too light, push press was the weakest area but should’ve tried 28-30kg.

      Dec 29 PM

      Bench Press
      8 x 79.6kg
      8 x 87.1kg
      3 x 97.1kg

      SLRDL
      3 x 10 x 36.8kg

      Clean Pulls
      3 x 6 x 72.1kg

      Plate Twists
      3 x 16 x 15kg

      Bent Over Rows
      3 x 10 x 36.8kg

      #11792
      Fraser_9to5
      Keymaster

        Posting a month at a time but backwards.

        2 Nov

        DB Lunges – 2 x 8 x 22.5kg
        Explosive Jumps – 2 x 6 x 4kg
        Step Ups 35cm – 2 x 10 x 55kg
        Explosive Push ups – 2 x 8
        Alternate DB Bench – 2 x 8 x 35kg
        Seated Weight Twists – 2 x 20 x 20kg

        3 Nov

        Bent Over Rows – 2 x 8 x 40kg
        Plate Toss – 2 x 10 x 15kg
        Lunge Jumps – 2 x 6 x 6kg
        SL Straight Leg DL – 2 x 10 x 32.5kg
        Eccentric SL Ham Curls – 8 x 65lb slow, 7 x 70lb slow
        Bird Dog – 2 x 10

        4 Nov

        DB Lunges – 2 x 8 x 22.5kg
        Explosive Jumps – 2 x 6 x 4kg
        Bench Press – 2 x 8 x 76.5kg
        Explosive Push ups – 2 x 8
        Seated Weight Twists – 2 x 30 x 9kg

        5 Nov

        Bent Over Rows – 2 x 8 x 40kg
        Plate Toss – 2 x 10 x 15kg
        Lunge Jumps – 2 x 6 x 6kg
        SL Straight Leg DL – 2 x 10 x 32.5kg
        Eccentric SL Ham Curls – 2 x 7 x 70lb slow
        Bird Dog – 2 x 14

        8 Nov

        Clean Pulls
        8 x 44.5kg
        2 x 8 x 53.5kg

        Squats
        8 x 113kg
        8 x 117.5kg
        8 x 122kg

        Bench Press
        8 x 72kg
        5 x 81kg
        3 x 85.5kg
        5 x 83.2kg

        10 Nov

        Split Jerk
        37kg – 5, 4, 5

        Full Squat
        4 x 6 x 58.5kg

        Plate Twist
        20 x 9kg
        20 x 11.2kg

        12 Nov

        Bench Press
        8 x 80kg
        6 x 85kg
        2 x 4 x 90kg

        13 Nov

        Split Jerk
        6 x 37kg
        8 x 37kg
        2 x 7 x 39.2kg

        Full Squat
        4 x 8 x 58.5kg

        Squats
        12 x 113kg
        8 x 126.5kg
        2 x 6 x 126.5kg

        Bird Dog
        4 x 8

        Plate Twist
        4 x 18 x 13.5kg

        14 Nov

        Bench Press
        8 x 82.5kg
        6 x 87.5kg
        5 x 92.5kg
        4 x 97.5kg

        15 Nov

        Front Squat
        2 x 8 x 81kg
        8 x 85.5kg

        Depth Jump
        3 x 5 x 22cm

        Pause Squat Jump
        3 x 5

        17 Nov

        Split Jerk
        3 x 6 x 41.5kg

        Full Squat
        4 x 6 x 63kg

        19 Nov

        Bench Press
        8 x 85kg
        6 x 92.5kg
        4 x 95kg
        2 x 100kg

        20 Nov

        Squats
        12 x 117.5kg
        8 x 126.5kg
        6 x 135.5kg
        6 x 131kg

        Bird Dog
        4 x 18

        Full Squat
        3 x 6 x 72kg

        Plate Twist
        12 x 13.5kg
        3 x 14 x 13.5kg

        22 Nov

        Front Squat
        8 x 85.5kg
        8 x 90kg
        8 x 92.2kg

        Pause Squat Jump
        3 x 5

        Depth Jump
        3 x 5 x 41cm

        24 Nov

        Split Jerk
        3 x 7 x 41.5kg

        Eccentric SL Ham Curls
        2 x 6 x 65lb

        Full Squat
        4 x 6 x 72kg

        26 Nov

        Split Jerk
        3 x 6 x 50kg

        Bench Press
        8 x 82.5kg
        6 x 87.5kg
        2 x 4 x 95kg

        27 Nov

        Squats
        10 x 126.5kg
        8 x 135.5kg
        6 x 140kg
        5 x 144.5kg

        Bird Dog
        3 x 20

        Full Squat
        3 x 6 x 72kg

        Plate Twist
        3 x 16 x 13.5kg

        28 Nov

        Bench Press
        8 x 82.5kg
        6 x 90kg
        2 x 4 x 100kg

        29 Nov

        Front Squat
        8 x 87.7kg
        2 x 8 x 90kg

        Res. Band Hamstring ISO
        4 x 15s

        Pause Squat Jump
        3 x 5

        Depth Jump
        3 x 5 x 41cm

        #11793
        Fraser_9to5
        Keymaster

          1 Oct

          Throws, 8
          Jumps, 8
          Hills, 2 x 10
          UB Circuit x 3, dips (11), p bars, pullups (10), rope climb, handstands, henks 20s

          Started off with pretty bad doms but the warmup and dynamic stretches loosened me up quite well. Jump-jumped 1m quite comfortably. Hills are good, grab the money cue for arms, push back piston action with legs and strong arm swing. Good upper body, once I get some rest I’m going to be strong as.

          2 Oct

          Explosive Jumps
          2 x 6 x 4kg

          Step Ups 30cm
          2 x 8 x 20kg

          Lunge Jumps
          2 x 10 x 5kg

          SL Straight Leg DL
          10 x 9kg
          10 x 10kg

          Eccentric SL Ham Curls
          2 x 6 x 50lb

          Bent Over Rows
          8 x 35kg
          9 x 35kg

          Explosive Pushups
          2 x 8

          Alternate DB Bench
          2 x 5 x 25kg

          Seated Weight Twists
          2 x 20 x 15kg

          Plate Toss
          2 x 10 x 10kg

          Throws, 8
          Abs 3 mins

          Loved every minute, I can see how the exercises relate to sprinting and feel good doing them.

          4 Oct

          Plyometrics
          3 x 3 x 30m hill runs
          Hard Tempo, 4×100, 3×100, 4×100 (30 sec/2.5 min)
          Deadlift to failure

          Hill was shallower than the other one, worked on first stride and staying down to the top. Found tempo quite tough, but paced it right so wasn’t overly dead at the end.

          5 Oct

          Bench Press
          2 x 8 x 72kg
          1 x 9 x 72kg

          Good strong bench, creatine definitely helping the situation and the unilateral work must aid it too.

          7 Oct

          Explosive Jumps
          2 x 6 x 4kg

          Step Ups 30cm
          2 x 9 x 50kg

          Explosive Pushups
          2 x 8

          Alternate DB Bench
          2 x 7 x 25kg

          Seated Weight Twists
          2 x 16 x 20kg

          PM Circuits x 2
          Abs 3 mins

          Not that tiring, feel fine afterwards.

          8 Oct

          Hills, 3 x 3 x 30m
          Tempo, 4×100, 3×100, 4×100 (30s/2.5mins)
          Abs 3 mins

          Lunge Jumps
          2 x 12 x 5kg

          SL Straight Leg DL
          2 x 10 x 17.5kg

          Bent Over Rows
          2 x 9 x 35kg

          Plate Toss
          2 x 10 x 10kg

          Liked the weights, much more on the SL straight leg DL, really felt that complex with hyper ext.. Hills were slightly better, loosened up hip flexors earlier in the day and was able to bring my thigh up more, need to get full extension on each stride. Tempo was much easier than last week, cruised the whole thing at about 6/10.

          9 Oct

          Circuits x 2
          Abs 3 mins

          Getting fitter as these weren’t too taxing, runs extended to 100m next time.

          10 Oct

          Jumps, 6
          Hills, 20

          Quick morning session, didn’t realise how sore I was until I started running. Was odd at first adapting to the steeper hill, got the hang of it in the 2nd set.

          11 Oct

          Front Squat
          8 x 81kg
          9 x 81kg
          8 x 85.5kg

          SL Straight Leg DL
          2 x 10 x 18kg

          Bench Press
          3 x 8 x 74.2kg

          Explosive Push ups
          3 x 8

          Strong front squats, worked the hamstrings in SL RDL’s and upped my bench. Everything’s going well.

          12 Oct

          Hurdles
          Throws, 5
          Circuits x 2, 85m runs
          Abs 4 mins

          Explosive Jumps
          2 x 6 x 5kg

          Step Ups 30cm
          2 x 10 x 50kg

          Explosive Push ups
          2 x 8

          Alternate DB Bench
          18 x 25kg
          20 x 25kg

          Seated Weight Twists
          2 x 20 x 20kg

          Can’t believe I did weights 1, did a lot yesterday but body was fine. Circuits were a bit harder today, wasn’t feeling great as I’d woken up from a nap just before. Abs were tough, second set of marching gets me every time.

          13 Oct

          Drills
          Jumps, 8 (115cm jump jump)
          Hills, 2 x 8
          Gymnastics x 3, pullups 18,11,10, dips, handstands, rope climb
          Henks 3 x 25s

          Lunge Jumps
          2 x 12 x 5kg

          SL Straight Leg DL
          2 x 10 x 20kg

          Eccentric SL Ham Curls
          2 x 7 x 55lb

          Bent Over Rows
          2 x 9 x 37.5kg

          Plate Toss
          2 x 12 x 10kg

          Liked the new drills, hip flexors were worked and run-outs felt great. Managed a p.b. in jumps 8 times, pleased. Hills were good too, need a more upright torso when doing falling starts. Gymnastics was tough as weights were after, henks were good. Weights were killer, 14 reps on SL hyper extension ruined my back.

          14 Oct

          Throws, 5
          Drills
          Circuits x 2, 85m
          Hurdles, 3

          Explosive Jumps
          2 x 6 x 4kg

          Step Ups 30cm
          2 x 10 x 55kg

          Explosive Pushups
          2 x 8

          Alternate DB Bench
          2 x 10 x 27.5kg

          Seated Weight Twists
          2 x 20 x 20kg

          Abs 4 mins

          Hip flexors didn’t like drills 2 days in a row, nor did they enjoy hurdles after the circuit. Weights were fine, abs difficult. Feel so fit already, can’t wait to run.

          15 Oct

          Drills
          Hills, 2×8
          Gymnastics x 3, 12 dips & pullups, 2 handstands
          Henks, 2 x 25s

          Lunge Jumps
          2 x 10 x 6kg

          SL Straight Leg DL
          2 x 8 x 25kg

          Eccentric SL Ham Curls
          2 x 8 x 55lb

          Bent Over Rows
          2 x 9 x 40kg

          Plate Toss
          2 x 8 x 15kg

          Abs 4 mins (planks)

          More drills! Feel the benefit of them and with a rest over the weekend I can’t wait to see what shape I’m in next week. Eased off on gymnastics so I could do weights, hyper extension with less range of motion was miles better for my back, SL RDL with 25kg and rowed 40kg. Have done 5 days of weights so my body is overdue a rest.

          17 Oct

          Plyometrics
          Hills, 3 x 30m
          Tempo, 3 sets 4×100 (30s/3 min)
          Abs 4 mins

          Kept a good position in the hills, need a quick first few strides not lingering. Don’t overstride when getting the right position. Tempo was a breeze, hit 15.5s the whole time. Solid week.

          19 Oct

          Jumps, 5
          Hurdles, 3
          Circuits, 2 (100m)
          Drills
          Abs 4 mins

          DB Lunges
          2 x 10 x 20kg

          Explosive Jumps
          2 x 6 x 4kg

          Step Ups 30cm
          10 x 60kg
          10 x 65kg

          Explosive Push ups
          2 x 8

          Alternate DB Bench
          2 x 8 x 30kg

          Seated Weight Twists
          2 x 20 x 20kg

          Felt less fresh than I expected after resting. Seem to lag behind a bit in circuits. Weights were tough, no real desire to lift (big deal for me), set a few p.b’s so can’t be too bad. Last week of these exercises.

          20 Oct

          Throws, 5
          Hills, 2 x 8
          Gymnastics x 3
          Henks, 3 x 25s

          Lunge Jumps
          10 x 6kg
          8 x 6kg

          Lunge Jumps
          10 x 6kg
          8 x 6kg

          Eccentric SL Ham Curls
          2 x 8 x 60lb

          Bent Over Rows
          2 x 10 x 40kg

          Plate Toss
          2 x 9 x 15kg

          Abs 4 mins (bridges)

          Good hills. Gymnastics was ok, chest felt tight and a bit sore so didn’t push it. Same with weights.

          21 Oct

          Jumps, 5
          Hurdles, 2
          Drills
          Circuits, 2 (100m)

          Explosive Push ups
          2 x 8

          Alternate DB Bench
          2 x 20 x 30kg

          Seated Weight Twists
          2 x 20 x 20kg

          DB Lunges
          2 x 20 x 20kg

          Explosive Jumps
          2 x 6 x 4kg

          Step Ups 30cm
          2 x 9 x 70kg

          Abs 4 mins

          Poor jumps, felt like I had a weight hooked to the back of me, struggled with 1 metre. Circuits were better, good riddance to bear crawls. Stronger in weights 1 than Monday, good set of abs work too.

          22 Oct

          Hills, 2 x 8
          Throws, 5
          Gymnastics, 2
          Henks, 2 x 25s

          Lunge Jumps
          2 x 6 x 6kg

          SL Straight Leg DL
          2 x 12 x 27.5kg

          Eccentric SL Ham Curls
          2 x 9 x 60lb

          Bent Over Rows
          2 x 9 x 42.5kg

          Plate Toss
          2 x 10 x 15kg

          Abs 4 mins (bridges)

          Great feedback from Jonas TD about my position. Upright torso in falling start and piston action in first stride from previous runs. Feel each stride, go 95%, raise hips and get full extension each time, feels slower but more powerful, almost exaggerated striding. Tough gymnastics, 23 pullups in 2nd set. Good weights, last superset focussed on using glutes/hips and that saved my back.

          24 Oct

          Plyometrics
          Hills 3 x 30m
          Tempo, 4×100, 5×100, 4×100 (30s, 3 mins)
          Abs 4 mins

          Lifting hips in hills and taking the time on each stride. Could feel the extra power in my glutes, need to relax upper body and keep the arm swings. Tempo was fine, hitting 15.5 to 16 each time, keep head down, hips high and stepping over when I bring my foot through.

          26 Oct

          Jumps, 5
          Hurdles, 3
          Tempo, 11, 222, 11
          Circuits x 2

          Explosive Push ups
          2 x 8

          Alternate DB Bench
          20 x 32.5kg
          19 x 32.5kg

          Seated Weight Twists
          2 x 20 x 20kg

          DB Lunges
          2 x 20 x 22.5kg

          Explosive Jumps
          2 x 5 x 5kg

          Step Ups 30cm
          2 x 9 x 75kg

          Abs 4 mins

          Tempo was nothing, 4/10. Tough new circuits. Missed a rep on alternate bench but good apart from that.

          27 Oct

          Throws, 5
          Drills
          (Sled, Falling Run x2) 15m, 4 sets
          Gymnastics, 3 sets
          Henks, 3 x 25s

          Lunge Jumps
          2 x 6 x 6kg

          SL Straight Leg DL
          2 x 11 x 30kg

          Eccentric SL Ham Curls
          9 x 60lb
          6 x 60lb slow

          Bent Over Rows
          2 x 11 x 42.5kg

          Plate Toss
          2 x 10 x 15kg

          Abs 4 mins (bridges)

          Long session. Pushing with the legs in throws, feel better. Drills were hard to get right, worked my calves lots. Sleds were good, not rushing it and making sure i’m in a good driving position. Last set in spikes felt great. Gymnastics, kept it at sets of 10, double rope climb. Weights were great, fresh and lifting more. Abs to finish.

          28 Oct

          Jumps
          Tempo, 15×3, 15, 30,30, 15, 15×3
          Hurdles, 2
          Circuits x 2

          Explosive Push ups
          2 x 8

          Alternate DB Bench
          20 x 35kg
          18 x 35kg

          Seated Weight Twists
          2 x 20 x 20kg

          DB Lunges
          2 x 20 x 22.5kg

          Explosive Jumps
          2 x 6 x 4kg

          Step Ups 30cm
          2 x 9 x 75kg

          Abs 4 mins

          Had doms in glutes, quads and hammies, jumped ok. Lunch hadn’t settled and I found tempo harder because of that. Had nothing left by circuits, put in a poor show. Weights were ok, really need a break though.

          29 Oct

          Throws, 5
          Drills
          Hills, 3 x 5 (1.5 min, 3 min)
          Gymnastics x 2
          Henks, 2 x 25s

          Lunge Jumps
          2 x 6 x 6kg

          SL Straight Leg DL
          2 x 10 x 32.5kg

          Eccentric SL Ham Curls
          7 x 60lb slow
          7 x 65lb slow

          Bent Over Rows
          2 x 8 x 45kg
          2 x 10 x 30kg

          Bent Over Rows
          2 x 8 x 45kg
          2 x 10 x 30kg

          Abs 4 mins (bridges)

          Much more co-ordinated in the drills. Good hills, not rushing my strides. Weights were fine, next week will drop it down a bit to recover.

          30 Oct

          Bench Press
          8 x 67.5kg
          8 x 74.2kg
          8 x 81kg
          4 x 90kg

          31 Oct

          Plyometrics
          Hills, 2 x 4 x 40m (2.5min/ 4min)
          Tempo, 5×100, 4×100, 5×100 (30s/3 min)
          Abs 4 mins

          Hills were ok but I’m noticeably staying down longer than I would on the track. Tempo was fine, hit 15.5s.

          #11794
          Fraser_9to5
          Keymaster

            21 Sept 2009 was the start of my 2009-10 sprint season.

            21 Sept

            Tempo, 4×100 (16), 4×100 (15), 3×100 (14)
            Nekka, 20 reps

            Bench Press
            2 x 8 x 67.5kg
            1 x 9 x 67.5kg

            In at the deep end a bit with tempo, first run was 20s and we didn’t count it, pacing was hard. Nekka was fine, did bench earlier in the day to see if I get doms.

            22 Sept

            Jumps & JJ, 5 @ 105cm
            30cm depth jump onto HJ mat, 2 x 5
            Starts
            2 x 5 x 15m Sled runs (red)
            Seated Henks, 3 x 15s
            Weights

            Gentle start with the jumps. Sled was too light, was almost top speed. Technique itself felt pretty good. First weights session, ISO ham holds and squats, weak back and felt sore to carry 109kg on the shoulders at first.

            23 Sept

            Hurdles drills, 3 of each
            Tempo, 100, 30s, 100, 50m JB/WB or 100m WB x 6
            Nekka 20 reps
            Waterloo 20 reps

            Didn’t want to push the tempo early on, struggled with the press ups in waterloo due to bench press doms from Monday. Worked hard on hurdle mobility drills as they are one of my weaknesses.

            26 Sept

            Starts
            2 x 4 x 15m (3 point, 4min/5min)

            Bent Over Rows
            3 x 8 x 32.5kg

            Feel that the first 15m of my 60m is where I am weakest, and if I can improve that then it’s easier to follow that out to 20, 30m. Must keep hips up and drive in a piston action from the start. A few weights to finish.

            28 Sept

            Circuits, Only a few 50m runs

            Lots of press-ups, shoulders were killing.

            29 Sept

            Throws, 3 x 10
            Hills, 2 x 10 runs
            Upper Body Circuit x 3, dips (9), bar walks, pullups (8), henks 20s, rope climb
            Abs 3 mins

            Pleased with hills, moving smoothly and holding back power. Circuits were tough, good to get henking again.

            30 Sept

            Circuit taken by Will G, 75m runs
            2 Upper, 2 Lower Body Weights
            Abs 3.5 mins

            Explosive Jumps
            2 x 6 x 4kg

            Step Ups 30cm
            8 x 60kg
            6 x 60kg

            Explosive Push ups
            2 x 8

            Alternate DB Bench
            10 x 15kg
            10 x 20kg

            Seated Weight Twists
            2 x 18 x 15kg

            Circuit was ok once I got going, some of the exercises look a bit stupid. Weights were killer as I did squats & deadlift earlier in the day, really like the complexes and especially weighted lunges.

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