2009 Training Log

Viewing 4 posts - 1 through 4 (of 4 total)
  • Author
    Posts
  • #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.

Viewing 4 posts - 1 through 4 (of 4 total)
  • You must be logged in to reply to this topic.