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July 28, 2020 at 6:53 am #10401Fraser_9to5Keymaster
This is the first full year I still have access to, from 20062009 I was using a website set up by my sprint coach which is now deleted.
I was training for sprints at Uni and my track sessions aren’t included, only my races.
Jan 5
Clean Pulls
3 x 6 x 72kgJan 9
60m race
Race 1 – 7.47. Fast reactions but lingered after the first stride and lost my advantage, rest of the race pretty solid.
Race 2 – 7.43. Muscled it to 20m and forgot to stop tensing, jerked upright as my hamstring was trying too hard and shut off for the last 25m. p.b. by 1/100th.
Jan 10 AM
Clean Pulls
3 x 6 x 72kgRDL
3 x 10 x 108.5kgDeadlift
3 x 5 x 108.5kgDonkey Kicks
3 x 20 x 2.5kgJan 12 PM
Bench Press (been a while)
8 x 76.5kg
2 x 7 x 76.5kgISO HS Hold
3 x 15 secsJan 14 PM
RDL
3 x 12 x 108.5kgDeadlift
3 x 5 x 122kgNarrow Grip Press ups
2 x 33 
July 28, 2020 at 6:55 am #10402Fraser_9to5Keymaster
Jan 16 AM
Clean Pulls
3 x 7 x 72kgFront Squat
10 x 81kg
10 x 85.5kg
9 x 90kgBench Press
2 x 7 x 81kg
6 x 81kgISO HF Hold
3 x 15 secsJan 19 PM
Clean Pulls
3 x 7 x 72kgBench Press
2 x 7 x 83kg
6 x 83kgJan 21 AM
RDL
2 x 12 x 108.5kg
Deadlift
5 x 128.5kg
5 x 130.7kg
5 x 128.5kgPress Ups
2 x 37ISO HF Hold
3 x 15 secsJan 24 PM
Clean Pulls
3 x 7 x 72kgISO HS Hold
3 x 15 secsFront Squat
8 x 87.5kg
8 x 92kg
8 x 94.2kgBench Press
2 x 6 x 85.5kg
7 x 78.5kg fastStanding Plate Twist
3 x 18 x 13.5kgJan 30 AM
60m Race
Race 1 – 7.45. False start in the race didn’t help, made to go the second we got back behind our blocks. Got out well and then at 30m I just didn’t have a top speed to hit and didn’t make any progress through the field.
Race 2 – 7.47. Two false starts this time. It’s quite simple – you don’t move until the gun goes. 3rd time I got out the worst, good acceleration and four of us were level at around 35m, when I lost composure and tried to muscle it to the finish.
Frustration venting Deadlift
5 x 128.5kg
2 x 5 x 133kgRather annoyed that the false starts weren’t called back until 10m down the track, even if it doesn’t take much out of me it’s still hundredths of a second between a p.b. and angry deadlifts.
Bench Press
8 x 78.5kg
2 x 6 x 85.2kg 
July 28, 2020 at 6:57 am #10403Fraser_9to5Keymaster
Feb 2 PM
Bench Press
8 x 78.5kg
2 x 6 x 85.2kgFeb 4 PM
DB Arm Swings
3 x 40 x 2.5kg per handExplosive Press Ups
3 x 8Stiff Legged Deadlift
2 x 12 x 113kgDeadlift
3 x 4 x 122kg fastFeb 11 AM
DB Arm Swings
3 x 40 x 2.5kg per handExplosive Press Ups
3 x 8Stiff Legged Deadlift
2 x 12 x 113kgDeadlift
3 x 4 x 122kg fastFeb 14 PM
Clean Pulls
3 x 7 x 72kgBack Squat (41cm box)
3 x 8 x 108.5kgBench Press
3 x 8 x 78.5kg fastFeb 17 PM
Race – 7.55
It pains me to type that, I am so annoyed at myself. Granted I didn’t reduce my training load because it was a minor competition and I want to peak for counties, but to run my slowest time of the year on a fast track like that is infuriating. I got out ‘ok’, transitioned ‘ok’, and then had a complete absence of a top speed, and everyone just glided away from me. To make it worse there was a false start and I got out like a bullet the first time. The warm up area was too short to do a top speed run so I guess it was just a nasty surprise that I had no top speed to hit.
Back Squats
7 x 108.5kg
7 x 113kg
3 x 7 x 117.5kg
11 x 108.5kgFeb 20 AM
Clean Pulls
3 x 7 x 72kgISO Hamstring Hold
3 x 15 secsBench Press
3 x 6 x 81kg fastFeb 23 AM/PM
Donkey Kicks
2 x 20 x 2.5kgSeated Abduction
2 x 20Bench Press
8 x 78.5kg
2 x 5 x 87.5kgFeb 25 AM/PM
Stiff Legged Deadlifts
2 x 12 x 113kgBack Squats
2 x 5 x 117.5kgExplosive Press Ups
2 x 8Running Arms
3 x 40Feb 27 PM
Clean Pulls
3 x 7 x 72kgISO HS Hold
3 x 15 secsBench Press
3 x 7 x 81kg 
July 28, 2020 at 7:02 am #10404Fraser_9to5Keymaster
Mar 2 AM
Donkey Kicks
2 x 20 x 2.5kgBench Press
8 x 78.5kg
5 x 87.5kg
4 x 92kgMar 6
County Champs.
Heats – 7.45. Last heat so aware that I didn’t need to go all out to qualify. Less intense out the blocks and eased off at 45m.
Semi – ???. Better start, tense at the end as I was level with a guy and only one automatic qualifying spot. He won by a torso and a bit, maybe 6 or 7 hundredths. Electronic timing broke so we were given hand times, which aren’t even worth reporting.
—OUTDOOR SEASON—
Going to work on my weaknesses instead of my strengths, have read KB’s Vertical Jump Bible and have implemented that into my training on sunday morning after drills.
Mar 14
Standing Vertical Jump – 21.5 inches (55cm)
Step In Vertical Jump – 22 inches (56cm)/\ THIS is why I lose so much ground after 30m, so I’ve stopped ignoring it and admitted I need to do less max. strength and more reactive stuff. VJ test every 4th week.
VJB Plyometrics (week 1)
Walking Lunges
3 x 16 x 10kgJump Squats
3 x 10 x 58.5kgBack Squats
3 x 8 x 108.5kgMar 15
Bent Over Rows
2 x 10 x 35kgWide Grip Pullups
2 x 9OH DB Press
2 x 12 x 15kgAlt. DB Bench
2 x 12 x 30kgStanding Plate Twist
2 x 10 x 15kgMar 16
Wide Split Squats
3 x 8 x 60kgPlyometric Low Squat Ankle Jump
3 x 30Mar 17
Bent Over Rows
2 x 12 x 35kgWide Grip Pullups
2 x 10OH DB Press
2 x 12 x 17.5kgAlt. DB Bench
2 x 12 x 30kgStanding Plate Twist
2 x 12 x 15kgMar 18
SLRDL
2 x 12 x 30kgDeadlift
4 x 2 x 135kgISO Hip Hold
5 x 5kg x 15 secsMar 21
VJB Plyometrics (Week 2)
4 Star Drill
3 x 10Ankle Jumps
4 x 15Lunge Jumps
5 x 161,2,3 Jumps
4 x 10Jump Squat
3 x 10 x 50kgWalking Lunges
4 x 16 x 20kgBack Squats
3 x 8 x 113kgMar 22
Bent Over Rows
2 x 10 x 37.5kgWide Grip Pullups
2 x 11OH DB Press
2 x 12 x 20kgAlt. DB Bench
2 x 12 x 32.5kgStanding Plate Twist
2 x 12 x 15kgMar 23
Wide Split Squats
3 x 8 x 67.5kgPlyometric Low Squat Ankle Jump
3 x 30Mar 24
Bent Over Rows
2 x 12 x 37.5kgWide Grip Pullups
2 x 12OH DB Press
2 x 10 x 22.5kgAlt. DB Bench
2 x 12 x 32.5kgStanding Plate Twist
2 x 12 x 15kgMar 25
SLRDL
2 x 11 x 32.5kgDeadlift
2 x 2 x 140kg shit
2 x 2 x 130kg sh*t 2nd reps
3 x 4 x 108.5kgISO Hip Hold
6 x 5kg x 15 secsMar 28
VJB Plyometrics (Week 3)
4 Star Drill
4 x 10Ankle Jumps
5 x 15Lunge Jumps
5 x 12 x 3kg per hand1,2,3 Jumps
4 x 10Jump Squat
3 x 8 x 41.5kgWalking Lunges
2 x 12 x 30kgBack Squats
3 x 6 x 117.5kgMar 29
Bench Press
2 x 8 x 78.5kgVertical Pushups
1 x 3
1 x 5Standing Plate Twist
2 x 12 x 15kgMar 30
Wide Split Squats
2 x 6 x 69.7kg
1 x 6 x 72kgPlyo Low Squat Ankle Jump
3 x 30Mar 31
Bench Press
2 x 8 x 78.5kgVertical Pushups
2 x 6 
July 28, 2020 at 7:05 am #10405Fraser_9to5Keymaster
Apr 1
RDL
2 x 10 x 117.5kgDeadlift
3 x 4 x 108.5kgISO Hip Hold
6 x 5kg x 15 secsApr 4
Standing Vertical Jump – 21.5 inches (54cm)
Step In Vertical Jump – 21 inches (53cm)My training partner was there this time to accurately see where I touched, and this could explain the difference to week 1 as from my p.o.v. they looked around 58cm. It’s the end of 3 heavy weeks of training and probably a better indication of the very least I can jump and not my true rested max.
VJB Plyometrics (Week 4)
4 Star Drill
2 x 10Ankle Jumps
3 x 15Lunge Jumps
3 x 12 x 3kg per hand1,2,3 Jumps
2 x 10Jump Squat
3 x 8 x 41.5kgWalking Lunges
2 x 12 x 30kgBack Squats
3 x 6 x 117.5kgGood to get to the end of that phase, I looked a right prat doing 1,2,3 jump and wouldn’t have seemed out of place in a meadow carrying a butterfly net. I’ve looked ahead and I’m happy with the new phase, it’s less volume than these 4 weeks and should fit in well.
Apr 5
Bench Press
7 x 78.5kgVertical Pushups
2 x 6Apr 6
Plyo Low Squat Ankle Jump
3 x 30Apr 8
RDL
2 x 10 x 117.5kgISO Hip Hold
4 x 5kg x 15 secsApr 11
VJB Plyometrics (Week 5)
Power Skipping
2 x 40mSpeed Hops
2 x 20m per legBox Squat Jumps
2 x 6Tuck Jumps
2 x 15SL Calf Raises
2 x 15Bench Press
6 x 78.5kg
2 x 6 x 80.7kgBack Squat
3 x 6 x 117.5kgApr 13
RDL
2 x 10 x 117.5kgDonkey Kicks
2 x 16 x 2.5kgBench Press
2 x 6 x 80.7kg
6 x 83kgApr 15
Front Squat
6 x 87.5kg
2 x 7 x 87.5kgISO Hip Hold
4 x 5kg x 15 secsVertical Pushups
1 x 8
1 x 7Apr 18
VJB Plyometrics (Week 6)
Power Skipping
2 x 40mSpeed Hops
2 x 20m per legBox Squat Jumps
2 x 6Tuck Jumps
2 x 12SL Calf Raises
2 x 12Back Squat
3 x 6 x 117.5kgBench Press
2 x 6 x 80.7kg
1 x 6 x 83kgApr 20
Bench Press
6 x 80.7kg
6 x 83kg
5 x 83kgRDL
2 x 10 x 117.5kgDonkey Kicks
2 x 18 x 2.5kgApr 24
100m race – 11.88.
Ok that was not a full effort. My lower glute was tight and aching on thursday, and wasn’t much better today. I tried foam roller & stretching but it wasn’t letting me accelerate beyond 25m without tightening up. It wasn’t the kind of thing that I felt would tear so I raced anyway, but beyond 30m I had nothing more to give and lost a good 2 metres there. Short of serious headwinds that’ll be my slowest race of the season, and I feel confident that I can build on it.
Apr 25
VJB Plyometrics (Week 7)
Power Skipping
2 x 40mSpeed Hops
2 x 20m per legBox Squat Jumps
2 x 6Tuck Jumps
2 x 10Shock Jumps
2 x 5 x 75cmSL Calf Raises
2 x 10Back Squat
1 x 5 x 117.5kg
2 x 5 x 124.2kgBench Press
1 x 5 x 83kg
2 x 5 x 85.2kgApr 27
Bench Press
2 x 5 x 85.2kg
1 x 5 x 83kgRDL
2 x 10 x 117.5kgSeated Abduction (Resistance Band)
2 x 20Apr 29
Front Squat
3 x 7 x 87.5kgISO Hip Hold
3 x 5kg x 15 secsVertical Pushups
1 x 7
1 x 6 
July 28, 2020 at 7:08 am #10406Fraser_9to5Keymaster
May 2
Standing Vertical Jump – 21.5 inches (54cm)
Step In Vertical Jump – 22.5 inches (57cm)Found some chalk this time to make a mark. Pleased and a little surprised at the increase in the step in (4cm). I was talking to a guy who’d got to week 12 with no increase, rested up and tested in each of the next 3 weeks and it went up a little each time, so hoping for something similar.
VJB Plyometrics (Week 8)
Power Skipping
2 x 40mBox Squat Jumps
2 x 6Shock Jumps
3 x 5 x 75cmSL Calf Raises
2 x 8Back Squat
3 x 5 x 124.2kgBench Press
1 x 5 x 83kg
2 x 5 x 85.2kg9 May
100m – 12.0 hand timed. Ran 95% and I think my acceleration was maybe a bit less than that. The conditions were awful and I didn’t want to wait an hour and a half for the final so called it a day there. I slowed down the video to get an accurate time and it was around 11.9294.
11 May
Clean Pulls
3 x 4 x 72kgSeated Abduction
2 x 20One Arm Barbell Rows
3 x 8 x 38.5kgMay 13
Front Squat
3 x 7 x 87.5kgISO Hip Hold
3 x 5kg x 15 secsVertical Pushups
2 x 7May 15
VJ Test (55cm, 57cm)
Pullups
2 x 11I didn’t feel too springy during warmup so i’m pleased to maintain my vert.
May 16
Box Squat Jumps
3 x 5Back Squat (45cm)
5 x 128.5kg
2 x 5 x 133kgBench Press
2 x 5 x 81kg
2 x 85.5kg, 4 x 76.5kg, 5 x 67.5kg, 6 x 58.5kgMay 18
High Pulls
2 x 4 x 72kg
1 x 4 x 63kgOne Arm Barbell Rows
3 x 10 x 39.5kgSeated Abduction
2 x 20May 20
Front Squat
2 x 6 x 92kg
1 x 6 x 96.5kgVert. Pressups
2 x 8ISO Hip Hold
3 x 5kg x 15 secsMay 22
Bench Press
8 x 65.2kg
5 x 74.2kg
3 x 80.7kg
3 x 1 x 87.5kg
5 x 76.5kgMay 23
Box Squat Jumps
3 x 5Back Squat
4 x 137.5kg
4 x 142kg
4 x 137.5kgMay 25
High Pulls
3 x 4 x 63kgRows
3 x 8 x 41.8kgMay 27
Pullups
2 x 15ISO Hip Hold
3 x 5kg x 15 secsMay 29
Bench Press
8 x 67.5kg
5 x 76.5kg
3 x 83.2kg
1 x 94.5kg
2 x 0 x 94.5kg
5 x 81kgMay 30
Box Squat Jumps
3 x 5Front Squat
6 x 96.5kg
2 x 6 x 101kg 
July 28, 2020 at 7:10 am #10407Fraser_9to5Keymaster
June 1
High Pulls
2 x 4 x 63kgRows
2 x 8 x 41.8kgJune 3
Pull ups
2 x 10Clean Pulls
2 x 4 x 63kgJune 5
Box Squat Jumps
3 x 5Front Squats
2 x 5 x 101kgJune 6
Bench Press
8 x 67.5kg
5 x 76.5kg
3 x 83.2kg
4 x 81kgJune 10
Pullups (wide arm, full extension no momentum)
11, 10, 10Hang Cleans
2 x 4 x 63kgHip Extensor Res. Band
3 x 10ISO HS hold
3 x 15 secsStanding Knee Extension Res. Band
3 x 10June 12
Box Squat Jumps
2 x 5Shock Jumps
1 x 5 x 75cmFront Squat
1 x 6 x 101kg
1 x 4 x 105.5kgJune 13
Bench Press
8 x 67.5kg
5 x 77.5kg
3 x 82.5kg
1 x 95kg
0 x 100kg
5 x 80kgTried bench round mates house, 100kg was unnecessary but he wanted to see how I’d handle it.
June 14
Straight Leg Pull Back Res. Band
3 x 10June 19
Straight Leg Pull Back Res. Band
3 x 12June 20
Bench Press
8 x 67.5kg
5 x 76.5kg
2 x 83.2kg
6 x 76.5kgJune 22
Pullups
2 x 10Hang Cleans
2 x 4 x 63kgHip Extensor Res. Band
3 x 15ISO HS hold
3 x 15 secsStanding Knee Extension Res. Band
2 x 10June 27
Bench Press
8 x 67.5kg
5 x 77.5kg
3 x 82.5kg
3 x 1 x 95kg
5 x 80kgDeadlift
3 x 5 x 90kgJune 29
Pullups
2 x 12Hang Cleans
2 x 4 x 62.5kgHip Extensor Res. Band
3 x 15ISO HS hold
3 x 15 secsStanding Knee Extension Res. Band
2 x 10 
July 28, 2020 at 7:16 am #10408Fraser_9to5Keymaster
July 1
Straight Leg Pull Back Res. Band
3 x 12July 3
Plyo Hurdle Jumps
4 x 6Shock Jumps
5 x 81cmDeadlift
3 x 6 x 100kgWall Sit/Ski Squats
120 secs with 20kg plate, squat every 15 secsJuly 4
Bench Press
8 x 72.5kg
5 x 80kg
3 x 85kg
1 x 97.5kg
1 x 97.5kg
1 x 97.5kg
5 x 82.5kgPressup Challenge
4 x 25 (1 min btw sets)July 6
Hang Cleans
2 x 4 x 65.5kgHip Extensor Res. Band
3 x 15ISO HS hold
3 x 15 secsJuly 8
SLRDL
3 x 10 x 26kgDB Rows
3 x 10 x 31kgJuly 10
Plyo Hurdle Jumps
4 x 6Deadlift
2 x 6 x 101.2kg
1 x 6 x 103.5kgJuly 11
Bench Press
2 x 8 x 75kg
1 x 7 x 75kgJuly 14
100m race – 11.9. Wet conditions and no wind. Didn’t explode out the blocks as I’d liked but from 10m onwards the transition was good and I was pleased with upright running posture. Not run in 14 weeks so cobwebs were bound to be there and for the conditions and execution I think the time is a fair reflection.
SLRDL
12 x 29kg
12 x 31.5kg
12 x 34kgBent Over DB Chest Flyes
3 x 8 x 4kgBarbell Curls
3 x 10 x 29kgLateral Raises
3 x 10 x 6kgMuch happier to do SLRDL with a barbell, had oblique problems when I got beyond 35kg with a DB last time I did them.
July 15
Plate Pinch Gripping
10kg – 60 secs
15kg – 33 secs
15kg – 30 secsSeated Twists
3 x 20 x 15kgJuly 17
Hurdle Hops
4 x 8 x ~50cmPower Skip
2 x 40mSpeed Hops
3 x 25m per legStanding Triple Jump
2 per leg, 19.5 feet (as in my feet)Shock Jumps
2 x 5 x 80cm—————– (20 mins rest)
SLRDL
3 x 10 x 37kgDeadlift
5 x 100kg
5 x 105kg
5 x 110kgSingle Leg Squats
3 x 8 x 65kg (f**k me!!)Plate Pinch Gripping
15kg – 40 secsSL squats after deadlift was savage, got a really good burn in glute and thigh. I’ve been running well in 2 of my 3 weekly speed sessions so I figured i’d sub out the shit one for plyos and weights.
July 18
Bench Press
8 x 75kg
5 x 80kg
5 x 82.5kgAlternate DB Bench
2 x 14 x 31kg
1 x 12 x 31kgDB Rows
3 x 12 x 33.5kgBent Over DB Flyes
3 x 15 x 4kgSeated Twists
3 x 24 x 15kgJuly 20
Hang Cleans
2 x 4 x 66kgISO HS Hold
3 x 15 secsBird Dogs
3 x 20July 21
Bench Press (90 secs rest)
15 x 60kg
11 x 60kg
7 x 60kgLateral Raises
3 x 12 x 6kgBarbell Curls
3 x 10 x 31.5kgDB Tricep Extensions
3 x 10 x 9.5kgJuly 22
Hang Cleans
4 x 68.5kg
4 x 71kgDwain Squats (aggressive up and finish on toes, like a jump squat without leaving the floor)
2 x 5 x 120kg
1 x 5 x 130kg
1 x 4 x 135kgI don’t know the name for squats rock onto toes so dwain squats it is. Wobbled on the 4th rep of 135 as I drove slightly behind the bar and forced it forward, didn’t want to risk a 5th.
July 24
Hurdle Hops
4 x 8 x ~55cmPower Skip
2 x 40mSpeed Hops
3 x 25m per legStanding Triple Jump
2 per leg, 21 feetShock Jumps
2 x 5 x 80cm(15 mins)
SLRDL
3 x 12 x 42kgDeadlift
5 x 105kgSingle Leg Squats
2 x 8 x 70kg
1 x 10 x 70kgPlate Pinch Gripping
15kg – 41 secsJuly 25
Bench Press
8 x 75kg
5 x 82.5kg
5 x 85kgAlternate DB Bench
2 x 16 x 31kg
1 x 14 x 31kgDB Rows
3 x 12 x 36kgBent Over DB Flyes
3 x 12 x 5kgSeated Twists
3 x 30 x 15kgJuly 27
Hang Cleans
2 x 4 x 73.5kgBird Dogs
3 x 20July 28
Bench Press (90 secs rest)
13 x 70kg
9 x 70kg
6 x 70kgDB Tricep Extensions
3 x 12 x 9.5kgLateral Raises
3 x 12 x 6kgBarbell Curls
3 x 10 x 34kgJuly 30
DB Rows
3 x 9 x 41kgExplosive Pushups
3 x 10Seated Twists
3 x 24 x 20kgEccentric SL HS Curls
5 x 10kg
8 x 10kg
8 x 12.5kgJuly 31
Hurdle Hops
4 x 8 x 76cmPower Skip
2 x 40mSpeed Hops
3 x 25m per legStanding Triple Jump
2 per leg, 22 feetShock Jumps
2 x 5 x 80cm(30 mins)
Deadlift
1 x 5 x 108.5kg
2 x 4 x 116kgSLRDL
2 x 12 x 44.5kgSingle Leg Squats
2 x 10 x 70kg
1 x 11 x 70kgPlate Pinch Gripping
15kg – 46 secs 
July 28, 2020 at 7:18 am #10409Fraser_9to5Keymaster
Aug 1
Bench Press
8 x 77.5kg
5 x 85kg
5 x 87.5kgAlternate DB Bench Press
2 x 18 x 31kg
1 x 14 x 31kgDB Rows
3 x 11 x 41kgBent Over DB Flyes
3 x 12 x 5kgSeated Twists
3 x 24 x 20kgAug 3
Bird Dogs
3 x 20Hang Cleans
2 x 4 x 73.5kgEccentric SL HS Curls
1 x 8 x 12.5kg
2 x 8 x 15kgAug 4
Chin Ups
3 x 15Bench Press (90 secs rest)
15 x 70kg
9 x 70kg
6 x 70kgDB Tricep Extensions
3 x 12 x 9.5kgLateral Raises
3 x 12 x 6kgBarbell Curls
3 x 9 x 37kgAug 7
Deadlift
2 x 4 x 118.5kgBack Squat (39cm)
2 x 6 x 110kg
1 x 5 x 115kgWall Sit/Ski Squats
8 in 120 secs 25kgAug 8
Bench Press
8 x 77.5kg
2 x 5 x 85kgAlternate DB Bench Press
2 x 18 x 31kgProper DB Rows
1 x 10 x 16kg
2 x 10 x 18.5kgBent Over DB Flyes
2 x 12 x 5kgSeated Twists
3 x 24 x 20kgAug 10
Eccentric SL HS Curls
2 x 8 x 15kgAug 11
Proper DB Rows
1 x 10 x 18.5kg
2 x 10 x 21kgAlt DB Bench Press
2 x 20 x 31kgBarbell Curls
2 x 10 x 37kgAug 14
Back Squat
6 x 110kg
6 x 115kg
2 x 5 x 120kgEccentric SL Ham Curls
8 x 15kg
2 x 8 x 16.25kgWall Sit/Ski Squats
8 in 120 secs, 30kgAug 15
Proper DB Rows
3 x 10 x 21kgAlt DB Bench Press
2 x 20 x 31kgSeated Twists
3 x 26 x 20kgBent Over DB Flyes
2 x 12 x 5kg 
July 28, 2020 at 7:19 am #10410Fraser_9to5Keymaster
Aug 17
Hang Cleans
2 x 4 x 73.5kgEccentric SL Ham Curls
2 x 8 x 16.25kgHang cleans flew up, pleased with my power.
Aug 18
Chin Ups
3 x 15Proper DB Rows
3 x 11 x 21kgAlt DB Bench Press
2 x 16 x 33.5kgBB Curls
2 x 10 x 37kgAb Circuit
15 minsAug 21
Pullup Challenge
40 in 2:10Squats
1 x 6 x 110kg
1 x 6 x 120kg
1 x 5 x 125kgEccentric SL Ham Curls
3 x 8 x 16.25kgWall Sit/Ski Squats
8 in 120 secs, 30kgAug 27
Deadlift
4 x 10 x 88.5kgAug 29
Hurdle Jumps
4 x 8 x 76/84cmJumps for Height
3 x 6Jump into Lunge
3 x 6 per legShock Jump
3 x 5 x 80cmSquats
2 x 8 x 110kg
2 x 8 x 112.5kgEccentric SL Ham Curls
2 x 9 x 20kgSide bridge 2 x 1 min per side
Front bridge 2 minsAug 30
Proper DB Rows
3 x 9 x 23.5kgAlt DB Bench Press
1 x 18 x 33.5kg
1 x 14 x 33.5kgBB Curls
2 x 10 x 37kgAb Circuit
15 minsAug 31
Eccentric SL Ham Curls
2 x 9 x 20kgWall Sit/Ski Squats
8 in 120 secs, 35kgPlayed basketball for an hour as a warmup/vert. practice. Wall sit was easy, what a difference a session without acceleration makes to my quads.

July 28, 2020 at 7:21 am #10411Fraser_9to5Keymaster
Sept 2
Deadlift
1 x 10 x 93.5kg
3 x 10 x 98.5kgSLRDL
2 x 10 x 44.5kgSept 5
Hurdle Jumps
4 x 8 x 76/84cmJumps for Height
2 x 6Jump into Lunge
2 x 6 per legShock Jump
3 x 5 x 80cmSquats
1 x 8 x 110kg
1 x 8 x 115kg
2 x 8 x 120kgEccentric SL Ham Curls
1 x 8 x 21.25kg
1 x 8 x 22.5kgSide bridge 1 min per side
Front bridge 2 minsSept 11
Proper DB Rows
3 x 9 x 23.5kgAlt DB Bench Press
2 x 18 x 33.5kgBent Over DB Flyes
2 x 12 x 5kgSeated Twists
3 x 30 x 20kgSept 13
DB Weighted Lunges (1)
3 x 20 x 21kgDB Explosive Jumps (1)
3 x 10 x 5kgEccentric SL Ham Curls
2 x 8 x 22.5kgWall Sit/Ski Squat
7 in 116 secs, 40kgBasketball warmup again. My left adductor was hurting and i’ve had problems with it in the past but rest doesn’t help it, so what worked in the past is to leave it alone and massage IT band and quads.
Sept 14
Proper DB Rows (1)
3 x 10 x 23.5kgPlate Toss (1)
3 x 10 x 15kgAlt DB Bench Press (2)
1 x 18 x 33.5kg
1 x 16 x 33.5kgExplosive Pushups (2)
2 x 8BB Curls
2 x 10 x 37.5kgAb Circuit
190 repsSept 15
Deadlift
1 x 9 x 103.5kg
3 x 8 x 108.5kgSLRDL (1)
2 x 10 x 43.5kgBird Dogs (1)
2 x 20Sept 16
DB Rows (1)
2 x 8 x 26kgPlate Toss (1)
2 x 10 x 15kgBent Over Flyes
2 x 12 x 5kgLateral Raises
3 x 15 x 5kgWeighted Pullups
2 x 10 x 5kgPullups
6 x 10Seated Twists
3 x 30 x 20kgSept 18
Squats
1 x 8 x 115kg
1 x 8 x 122.5kg
2 x 8 x 125kgEccentric SL Ham Curls
2 x 8 x 23.75kg 
July 28, 2020 at 7:24 am #10412Fraser_9to5Keymaster
——START OF WINTER TRAINING——
Sept 20
Proper DB Rows (1)
2 x 8 x 26kgPlate Toss (1)
2 x 10 x 15kgAlt DB Bench Press (2)
1 x 20 x 33.5kg
1 x 18 x 33.5kgExplosive Pushups (2)
2 x 8BB Curls
2 x 10 x 37.5kgPullups
12,8,8,3,3,6Sept 21
DB Weighted Lunges (1)
3 x 20 x 23.5kgDB Explosive Jumps (1)
3 x 10 x 5kgEccentric SL Ham Curls
2 x 8 x 23.75kgWall Sit/Ski Squat
8 in 120 secs, 40kgSept 22
DB Rows (1)
2 x 9 x 26kgPlate Toss (1)
2 x 10 x 15kgDB Bench (2)
1 x 20 x 33.5kg
1 x 18 x 33.5kgExplosive Pushups (2)
2 x 8Bent Over Flyes
2 x 12 x 5kgSeated Twists
3 x 14 x 25kgSept 23
Dips & Pullups (1 min rest)
20, 20, 15 & 15, 10, 9Deadlift
4 x 8 x 108.5kgSLRDL (1)
2 x 10 x 45kgBird Dogs (1)
2 x 20Ab Circuit, 4 mins
Sept 25
Hurdle Jumps
4 x 8 x 76/84cmJumps for Height
3 x 6Jump into Lunge
3 x 6 per legShock Jump
3 x 5 x 85cmPullups
12,8,6,6,5,3Squats
1 x 8 x 118kg
1 x 8 x 126kg
1 x 7 x 130kg FAILED 8th rep
1 x 8 x 120kgEccentric SL Ham Curls
2 x 8 x 23.75kgSide bridge 1 min per side
Front bridge 1 minsYeh…I failed a squat rep. Not done that in over three years. Took a few deep breaths before the last rep, descended too slowly and the second I reached the box my legs went to jelly and I couldn’t move an inch. No cage or anything so had to shout my housemate down to help me rack it. Must’ve sat there a good 45 seconds, so took a slightly longer rest then continued the workout.
Sept 27
Proper DB Rows (1)
2 x 10 x 26kgPlate Toss (1)
2 x 10 x 15kgAlt DB Bench Press (2)
1 x 20 x 33.5kg
1 x 18 x 33.5kgExplosive Pushups (2)
2 x 8BB Curls
2 x 10 x 37.5kgSept 28
DB Weighted Lunges (1)
1 x 20 x 26kg
2 x 18 x 26kgDB Explosive Jumps (1)
3 x 10 x 5kgEccentric SL Ham Curls
2 x 9 x 23.75kgWall Sit/Ski Squat
6 in 120 secs, 40kgSept 29
DB Rows (1)
2 x 10 x 26kgPlate Toss (1)
2 x 10 x 15kgDB Bench (2)
2 x 20 x 33.5kgExplosive Pushups (2)
2 x 8Bent Over Flyes
2 x 12 x 5kgFinally got my 2 x 20 on the DB bench, pretty much couldn’t have lifted an ounce more.
Sept 30
Pullups
10,9,8,7,6,5,4,3,2,1 (15 secs between sets)Deadlift
3 x 6 x 114.5kgSLRDL
2 x 10 x 51kgBird Dogs
2 x 20 
July 28, 2020 at 7:26 am #10413Fraser_9to5Keymaster
Oct 2
Hurdle Jumps
4 x 8 x 84cmJumps for Height
3 x 6Jump into Lunge
3 x 6 per legShock Jump
3 x 5 x 85cmBack Squat
3 x 8 x 125kgEccentric SL Ham Curls
2 x 8 x 25kgSide Bridge 1 min
Front Bridge 2 minsOct 4
DB Rows (1)
2 x 10 x 26kgPlate Toss (1)
2 x 10 x 15kgAlternate DB Bench (2)
2 x 14 x 36kgExplosive Pushups (2)
2 x 8BB Curls
2 x 10 x 42.5kgAb Circuit, 4.5 mins
Oct 5
DB Weighted Lunges (1)
3 x 20 x 26kgHang Power Cleans (1)
3 x 6 x 68.5kgEccentric SL Ham Curls
2 x 8 x 25kgWall Sit/Ski Squat
6 in 120 secs, 40kgOct 6
DB Running Arms (1)
2 x 50 x 1.25kg
1 x 50 x 2.5kgPlate Toss (1)
3 x 10 x 15kgDB Bench (2)
2 x 14 x 36kgExplosive Pushups (2)
2 x 8Bent Over Flyes
2 x 12 x 5kgBench Press Sit Ups
3 x 8 x 20kgOct 7
Deadlift
1 x 6 x 116.5kg
1 x 6 x 121.5kg
1 x 6 x 124kgSLRDL (1)
2 x 8 x 55.5kgBird Dogs (1)
2 x 20Bench Press Sit Ups
2 x 8 x 25kg
1 x 8 x 27.5kgOct 9
Hurdle Jumps
4 x 8 x 84cmJump into Lunge
3 x 6 per leg2 Footed Line Hops
3 x 20Shock Jump
3 x 5 x 85cmBack Squat
1 x 8 x 125kg
2 x 8 x 130kgEccentric SL Ham Curls
2 x 8 x 25kgSide Bridge 1 min
Front Bridge 2 minsOct 11
DB Running Arms (1)
3 x 50 x 2.5kgPlate Toss (1)
3 x 10 x 15kgDB Bench (2)
2 x 12 x 36kgExplosive Pushups (2)
2 x 8BB Curls
2 x 10 x 40kgAb Circuit
Oct 12
DB Weighted Lunges (1)
2 x 20 x 26kgHang Power Cleans (1)
2 x 5 x 73kgEccentric SL Ham Curls
2 x 8 x 25kgBench Press Sit Ups
3 x 12 x 30kgSide Bends
3 x 12 x 20kgOct 13
Running Arms
3 x 50 x 2.5kgPlate Toss
3 x 10 x 15kgDB Bench (1)
2 x 14 x 36kgExplosive Pushups (1)
2 x 8Bent Over Flyes
2 x 12 x 5kgOct 14
Deadlift
3 x 5 x 118.5kgStiff Leg Deadlift (1)
2 x 7 x 108.5kgBird Dogs (1)
2 x 20Bench Press Sit Ups
3 x 12 x 30kg 
July 28, 2020 at 7:29 am #10414Fraser_9to5Keymaster
Oct 16
Pause Squat Jumps
3 x 5Depth Jumps
3 x 5 x 40cmSingle Leg Shock Jumps
5 x 45cm
5 x 55cm
5 x 60cmFront Squat
1 x 8 x 85kg
2 x 7 x 95kgHip Thrusts
20 x double leg
15 x SL midfoot
15 x SL heelEccentric SL Ham Curls
2 x 8 x 26.25kgSide Bridge, 1 min
Front Bridge, 2 minsPretty comfortable landing on one leg from up to 60cm, thought it would be lower than that. New program with hip thrusts a la Contreras with top of torso on a bench and legs on another raised ledge. Front squats were weird as it felt natural to go about 3 or 4 inches lower than I did last year, 85kg felt like a warm up and i’m pretty sure i’ll be straight into three figures next week.
Oct 18
DB Running Arms
3 x 50 x 2.5kgPlate Toss
3 x 12 x 15kgDB Bench (1)
1 x 12 x 36kg
1 x 14 x 36kgExplosive Pushups (1)
2 x 8BB Curls
2 x 10 x 40kgAb Circuit
Oct 19 – A strong contender for best workout of the year
Bulgarian Split Squats (1)
1 x 8 x 72.5kg
1 x 8 x 75kg
1 x 8 x 80kgHang Power Cleans (1)
3 x 4 x 76.5kgEccentric SL Ham Curls
2 x 7 x 27.5kg
1 x 7 x 30kgBench Press Sit Ups
1 x 12 x 35kg
2 x 12 x 40kgSide Bends
3 x 12 x 26kgHad my usual sugar hit from jelly beans and knocked back a caffeine drink too. It’s not just the numbers, all 5 of which were p.b’s, I just felt like I was working at about 80% the whole time. Here’s hoping I don’t have to take any of those weights back down again if I don’t feel as fired up next week.
Oct 20
Running Arms
3 x 50 x 2.5kgPlate Toss
3 x 12 x 15kgBench Press (1)
1 x 8 x 75kg
1 x 8 x 82.5kg
1 x 8 x 85kgExplosive Pushups (1)
3 x 8Bent Over Flyes
2 x 12 x 5kgOct 21
Deadlift
1 x 6 x 118.5kg
2 x 5 x 126.5kgStiff Legged Deadlift (1)
1 x 8 x 108.5kg
1 x 7 x 108.5kgBird Dogs (1)
2 x 20Oct 23
Had a sports massage yesterday and she said my traps and lower back were the worst areas.
Pause Squat Jumps
3 x 4Depth Jumps
3 x 5 x 40cmSingle Leg Shock Jumps
2 x 5 x 65cm
1 x 5 x 70cmFront Squat
1 x 7 x 90kg
1 x 7 x 97.5kg
1 x 7 x 92.5kgHip Thrusts
20 x double leg + 10kg
15 x SL midfoot + 5kg
15 x SL heel + 5kgEccentric SL Ham Curls
1 x 7 x 27.5kg
1 x 7 x 30kgSide Bridge, 1 min 05
Front Bridge, 2 minsPretty comfortable with a higher shock jump, not sure how many BW’s of force I get from 70cm but it’s manageable. Didn’t go for 100kg front squat as I still need to focus on depth. Added weight to hip thrusts to make it more challenging.
Oct 25
DB Running Arms
3 x 50 x 2.5kgPlate Toss
3 x 12 x 15kgDB Bench (1)
1 x 16 x 36kg
1 x 14 x 36kgExplosive Pushups (1)
2 x 8BB Curls
2 x 10 x 40kgAb Circuit
Oct 26
Bulgarian Split Squats (1)
1 x 8 x 80kg
1 x 8 x 82.5kgHang Power Cleans (1)
2 x 4 x 76.5kgEccentric SL Ham Curls
1 x 8 x 27.5kg
1 x 8 x 30kgBench Press Sit Ups
2 x 12 x 40kgSide Bends
2 x 15 x 26kgOct 27
DB Running Arms
3 x 60 x 2.5kgBench Press (1)
1 x 8 x 85kg
1 x 8 x 87.5kg
1 x 8 x 85kgExplosive Pushups (1)
3 x 8Oct 28
Deadlift
2 x 5 x 121kgStiff Legged Deadlift
2 x 8 x 111kgHip Flexor Holds
5 x 15 secsGood Mornings
1 x 12 x 35kg
1 x 12 x 37.5kg
1 x 12 x 40kgAbs 4 x 30 sec holds
Oct 30
Pause Squat Jumps
3 x 4Depth Jumps
3 x 5 x 45cmSingle Leg Shock Jumps
3 x 5 x 70cmFront Squat
1 x 7 x 92.5kg
2 x 7 x 95kgHip Thrusts
25 x double leg + 10kg
15 x SL midfoot + 5kg
17 x SL heel + 5kgGood Mornings
1 x 12 x 40kg
1 x 12 x 45kg
1 x 12 x 50kgAbs 4 x 30 sec holds, 2 x 1 min side bridge

July 28, 2020 at 7:36 am #10415Fraser_9to5Keymaster
Nov 1
DB Running Arms
3 x 60 x 2.5kgPlate Toss
3 x 12 x 15kgDB Bench (1)
2 x 14 x 36kgExplosive Pushups (1)
2 x 8BB Curls
2 x 10 x 40kgNov 2– I love Tuesdays
Bulgarian Split Squats (1)
1 x 8 x 82.5kg
1 x 8 x 87.5kgHang Power Cleans (1)
1 x 4 x 78.5kg
1 x 4 x 81kgGood Mornings
1 x 12 x 50kg
1 x 12 x 55kg
1 x 12 x 57.5kgAbs 4 x 30 sec holds (reverse crunch isometric hold)
Side Bends
2 x 15 x 26kgSugar hit and a red bull. Hit p.b’s in first three exercises, probably most pleased with hang power cleans as I feel my technique is allowing me to really drive the weight up with all my power and I had more in the tank than 81kg but I wanted speed of movement. The transfer to my track work is noticeable and I can’t wait for my first block start.
Nov 3
DB Running Arms
3 x 60 x 2.5kgBench Press (1)
1 x 8 x 87.5kg
1 x 8 x 90kg
1 x 8 x 87.5kgExplosive Pushups (1)
3 x 8Nov 4
Stiff Legged Deadlift
2 x 8 x 111kgBird Dogs
2 x 20Hip Flexor Holds
5 x 15 secsReverse Crunch Hold
4 x 30 secsNov 6
Pause Squat Jumps
3 x 4Depth Jumps
3 x 5 x 45cmSingle Leg Shock Jumps
1 x 4 x 60cm
1 x 4 x 70cmFront Squat
1 x 7 x 95kg
1 x 6 x 95kg
1 x 7 x 95kgHip Thrusts
25 x double leg + 10kg
22 x double leg + 15kg
17 x SL midfoot + 5kg
20 x SL heel + 5kgEccentric SL Ham Curls
1 x 7 x 30kg
1 x 6 x 32.5kgSide Bridge 1 mins
Front Bridge 2 minsNov 8
DB Running Arms
2 x 60 x 2.5kgPlate Toss
2 x 12 x 15kgDB Bench (1)
2 x 14 x 36kgExplosive Pushups (1)
2 x 8BB Curls
2 x 9 x 40kgNov 9
Bulgarian Split Squats (1)
2 x 8 x 85kgHang Power Cleans (1)
1 x 4 x 78.5kgGood Mornings
1 x 10 x 57.5kg
1 x 10 x 60kgReverse Crunch Hold
3 x 30 secsSide Bends
2 x 15 x 26kgNov 10
DB Running Arms
2 x 60 x 2.5kgBench Press (1)
1 x 8 x 87.5kg
1 x 5 x 92.5kgExplosive Pushups (1)
2 x 8Nov 11
Stiff Legged Deadlift (1)
2 x 6 x 111kgBird Dogs (1)
2 x 20Hip Flexor Holds
3 x 15 secsReverse Crunch Hold
3 x 30 secs13 Nov
Pause Squat Jump
2 x 4Depth Jumps (step off 45cm box and rebound off the floor onto a higher box)
1 x 4 x 45cm > 75cm
1 x 4 x 45cm > 90cmShock Jumps (2 legs)
1 x 4 x 90cm
1 x 4 x 95cm
1 x 4 x 100cm (woo)Dips, 2 x 20
Front Squats
3 x 6 x 92.5kgHip Thrusts
25 x double leg + 15kg
16 x double leg + 25kg (dammnnn my glutes felt that)
20 x SL midfoot + 5kg
20 x SL heel + 5kgAb Wheel from standing, 10 reps
Side Bridge 1 mins
Front Bridge 2 mins15 Nov
DB Rows
3 x 10 x 35kgPlate Toss
3 x 12 x 15kgAlternate DB Bench (1)
1 x 18 x 36kg
1 x 16 x 36kgExplosive Pushups (1)
2 x 8Barbell Curls
2 x 10 x 40kgAb Circuit, 10 mins
Nov 16
Bulgarian Split Squats (1)
1 x 8 x 85kg
1 x 8 x 90kgHang Power Cleans (1)
2 x 4 x 83kgGood Mornings
1 x 10 x 60kg
1 x 10 x 62.5kgReverse Crunch Hold
4 x 30 secsSide Bends
2 x 15 x 26kgNov 17
DB Running Arms
2 x 60 x 2.5kgBench Press (1)
1 x 5 x 65kg
1 x 5 x 75kg
1 x 11 x 85kgExplosive Pushups (1)
3 x 8Nov 18
Back Squat
5 x 95kg
5 x 109kg
12 x 122.5kgStiff Legged Deadlift (1)
2 x 8 x 113kgBird Dogs (1)
2 x 20Hip Flexor Holds
4 x 15 secsReverse Crunch Hold
4 x 30 secsNov 20
Pause Squat Jump
3 x 4Depth Jumps
1 x 5 x 40cm > 90cm
2 x 5 x 40cm > 95cmShock Jumps
1 x 4 x 95cm
1 x 4 x 100cmFront Squat
1 x 6 x 95kg
1 x 6 x 97.5kg
1 x 6 x 100kgHip Thrusts
20 x double leg + 25kg
17 x double leg + 30kg
20 x SL midfoot + 5kg
20 x SL heel + 5kgAb circuit, 5 mins
Nov 22
DB Rows
3 x 10 x 37.5kgPlate Toss
3 x 12 x 15kgAlternate DB Bench (1)
2 x 16 x 36kgExplosive Pushups (1)
2 x 8Nov 23
Split Squats (1)
1 x 8 x 87.5kg
1 x 8 x 92.5kgHang Power Cleans (1)
1 x 4 x 84kg
1 x 4 x 86.5kgReverse Crunch Holds
3 x 30 secsSide Bends
2 x 15 x 26kgNov 24
DB Running Arms
2 x 60 x 2.5kgBench Press (1)
3 x 70kg
3 x 80kg
8 x 90kgExplosive Pushups (1)
3 x 8Nov 25
Back Squat
3 x 101kg
3 x 116kg
9 x 131kgStiff Legged Deadlift (1)
2 x 8 x 115.5kgBird Dogs (1)
2 x 20Hip Flexor Holds
4 x 15 secsReverse Crunch Hold
3 x 30 secsStanding Ab Wheel Rollout
2 x 8Nov 27
Pause Squat Jump
3 x 5Depth Jumps
1 x 5 x 40cm > 95cm
2 x 5 x 40cm > 100cmPullups, 3 x 12
Dips, 3 x 20Front Squat
1 x 6 x 97.5kg
1 x 6 x 102.5kg
1 x 5 x 97.5kg (was slipping off my left shoulder so racked it)Hip Thrusts
18 x double leg + 35kg
19 x double leg + 35kgModified Reverse Lunges
3 x 12(don’t know if it has a separate name, but the back foot doesn’t touch the floor and balance is kept by holding on to something e.g. door frame)
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secsNov 29
DB rows
3 x 10 x 37.5kgPlate Toss
3 x 12 x 15kgAlternate DB Bench (1)
1 x 16 x 36kg
1 x 14 x 36kg (had to readjust grip and that tired me out)Explosive Pushups (1)
2 x 8Ab Circuit, ~350 reps of various stuff
Nov 30
Power Cleans
3 x 1 x 83kg
3 x 1 x 85.5kgGood Mornings
1 x 8 x 65kg
1 x 8 x 67.5kgAb Circuit, 5 mins 30

July 28, 2020 at 7:39 am #10416Fraser_9to5Keymaster
Dec 1
DB Running Arms
2 x 60 x 2.5kgBench Press (1)
5 x 75kg
3 x 85kg
6 x 95kgExplosive Pushups (1)
3 x 8Dec 2
Back Squats
5 x 109kg
3 x 123kg
5 x 138kgStiff Legged Deadlift (1)
2 x 7 x 118.5kgBird Dogs (1)
2 x 20Reverse Crunch Hold
3 x 30 secsDec 4
Pause Squat Jump
1 x 5 x 90cm
1 x 5 x 100cm
1 x 5 x 105cmDepth Jumps
3 x 5 x 40cm > 100cmPullups, 16, 16, 11
Dips, 3 x 20Front Squat
1 x 5 x 80kg
1 x 3 x 90kg
1 x 7 x 101kgSliding Hamstring Curl
2 x 12
1 x 12 + 2.5kgShoulder Elevated Hip Thrusts
1 x 12 x 50kg
1 x 12 x 65kg
1 x 12 x 70kgDec 6
DB rows
3 x 10 x 37.5kgPlate Toss
3 x 12 x 15kgAlternate DB Bench (1)
1 x 20 x 36kg
1 x 16 x 36kgExplosive Pushups (1)
2 x 8Dec 7
Power Cleans
3 x 1 x 85.5kg
2 x 1 x 88.5kg
1 x 91kgGood Mornings
2 x 8 x 67.5kgAb Circuit, 5 mins
Dec 8
Running Arms
2 x 60Bench Press (1)
5 x 40kg
5 x 50kg
5 x 60kgExplosive Pushups (1)
3 x 7Dec 9
Back Squat
5 x 58kg
5 x 73kg
5 x 88kgStiff Leggged Deadlift
2 x 7 x 78.5kgBird Dogs
2 x 15Reverse Crunch Hold
3 x 25 secsDec 11
60m Race
Heat 1 – 7.49. I’m quite pleased with that time as I’m not in race shape just yet. My first two steps were a little off and the guy next to me got out better, then the rest of the race I was happy with and I managed to beat him on the line.
Heat 2 – 7.55. Got out wayyy too low, hips were down and that impacted my transition at 20m where I lost ground. Given how I felt crossing the line I think 55 is a fair time.
Front Squat
5 x 42.5kg
5 x 52.5kg
5 x 65kgDec 14
DB Rows
3 x 10 x 37.5kgPlate Toss
3 x 12 x 15kgAlternate DB Bench (1)
1 x 18 x 36kg
1 x 14 x 36kgExplosive Pushups (1)
2 x 8Ab Crunches
4 x 30Dec 15
Power Cleans
3 x 1 x 86kg
1 x 91kg
1 x 93.5kg P.B.
1 x 91kgGood Mornings
2 x 8 x 67.5kgAb circuit, 5 mins

July 28, 2020 at 7:42 am #10417Fraser_9to5Keymaster
Dec 16
Running Arms
3 x 70Bench Press (1)
5 x 67.5kg
5 x 77.5kg
9 x 87.5kgExplosive Pushups (1)
3 x 8Dips
3 x 20Dec 17
Back Squat
5 x 97.5kg
5 x 112.5kg
10 x 127.5kgStiff Legged Deadlift (1)
2 x 7 x 118.5kgBird Dogs (1)
2 x 20Reverse Crunch Hold
3 x 30 secsSide Bridge, 70 secs
Dec 19
Seated Jumps
1 x 5 x 100cm
2 x 5 x 105cmRebound Jumps
3 x 5 x 40cm>100cmPullups (14,14,11) and Dips (20,20,20)
Front Squat
5 x 70kg
5 x 81kg
14 x 92kgHip Thrusts
2 x 10 x 70kg
1 x 10 x 75kgSliding HS Curl
1 x 12 x 5kg
2 x 10 x 10kgAb Circuit, 5 mins
Dec 23
Running Arms
3 x 80Bench Press (1)
3 x 72.5kg
3 x 82.5kg
7 x 92.5kgExplosive Pushups (1)
3 x 8Dips
3 x 20Back Squats
3 x 105kg
3 x 120kg
6 x 135kgStiff Legged Deadlift (1)
2 x 8 x 118.5kgBird Dogs
2 x 20Reverse Crunch Hold
3 x 30 secsDec 25
Seated Jumps
3 x 5Rebound Jumps
3 x 5Front Squat
3 x 76kg
3 x 86kg
12 x 97kgSliding HS Curl
2 x 10 x 10kg
1 x 10 x 15kgHip Thrusts
2 x 10 x 75kg
1 x 10 x 80kgAb Crunches
4 x 45Side Bridge, 75 secs
Dec 27
DB Rows
3 x 10 x 37.5kgPlate Toss
3 x 12 x 15kgAlternate DB Bench (1)
1 x 19 x 36kg
1 x 17 x 36kgExplosive Pushups (1)
2 x 8Dec 28
Power Cleans
2 x 1 x 86kg
1 x 88.5kg
1 x 91kg
1 x 94.5kg P.B.
1 x 95.5kg P.B.Good Mornings
2 x 9 x 67.5kgAb Circuit, 5 mins 30
Dec 29
Running Arms
3 x 90Bench Press (1)
5 x 77.5kg
3 x 87.5kg
6 x 97.5kgExplosive Pushups (1)
3 x 8Dips
3 x 20Dec 30
Back Squats
5 x 112.5kg
3 x 127.5kg
3 x 142.5kgStiff Legged Deadlift (1)
2 x 7 x 121kgBird Dogs (1)
2 x 20Reverse Crunch Hold
3 x 30 secs


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