2010 Training Log

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    • #10401
      Fraser_9to5Fraser_9to5
      Keymaster

      This is the first full year I still have access to, from 2006-2009 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 72kg

      Jan 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 72kg

      RDL
      3 x 10 x 108.5kg

      Deadlift
      3 x 5 x 108.5kg

      Donkey Kicks
      3 x 20 x 2.5kg

      Jan 12 PM

      Bench Press (been a while)
      8 x 76.5kg
      2 x 7 x 76.5kg

      ISO HS Hold
      3 x 15 secs

      Jan 14 PM

      RDL
      3 x 12 x 108.5kg

      Deadlift
      3 x 5 x 122kg

      Narrow Grip Press ups
      2 x 33

    • #10402
      Fraser_9to5Fraser_9to5
      Keymaster

      Jan 16 AM

      Clean Pulls
      3 x 7 x 72kg

      Front Squat
      10 x 81kg
      10 x 85.5kg
      9 x 90kg

      Bench Press
      2 x 7 x 81kg
      6 x 81kg

      ISO HF Hold
      3 x 15 secs

      Jan 19 PM

      Clean Pulls
      3 x 7 x 72kg

      Bench Press
      2 x 7 x 83kg
      6 x 83kg

      Jan 21 AM

      RDL

      2 x 12 x 108.5kg

      Deadlift
      5 x 128.5kg
      5 x 130.7kg
      5 x 128.5kg

      Press Ups
      2 x 37

      ISO HF Hold
      3 x 15 secs

      Jan 24 PM

      Clean Pulls
      3 x 7 x 72kg

      ISO HS Hold
      3 x 15 secs

      Front Squat
      8 x 87.5kg
      8 x 92kg
      8 x 94.2kg

      Bench Press
      2 x 6 x 85.5kg
      7 x 78.5kg fast

      Standing Plate Twist
      3 x 18 x 13.5kg

      Jan 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 133kg

      Rather 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

    • #10403
      Fraser_9to5Fraser_9to5
      Keymaster

      Feb 2 PM

      Bench Press
      8 x 78.5kg
      2 x 6 x 85.2kg

      Feb 4 PM

      DB Arm Swings
      3 x 40 x 2.5kg per hand

      Explosive Press Ups
      3 x 8

      Stiff Legged Deadlift
      2 x 12 x 113kg

      Deadlift
      3 x 4 x 122kg fast

      Feb 11 AM

      DB Arm Swings
      3 x 40 x 2.5kg per hand

      Explosive Press Ups
      3 x 8

      Stiff Legged Deadlift
      2 x 12 x 113kg

      Deadlift
      3 x 4 x 122kg fast

      Feb 14 PM

      Clean Pulls
      3 x 7 x 72kg

      Back Squat (41cm box)
      3 x 8 x 108.5kg

      Bench Press
      3 x 8 x 78.5kg fast

      Feb 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 108.5kg

      Feb 20 AM

      Clean Pulls
      3 x 7 x 72kg

      ISO Hamstring Hold
      3 x 15 secs

      Bench Press
      3 x 6 x 81kg fast

      Feb 23 AM/PM

      Donkey Kicks
      2 x 20 x 2.5kg

      Seated Abduction
      2 x 20

      Bench Press
      8 x 78.5kg
      2 x 5 x 87.5kg

      Feb 25 AM/PM

      Stiff Legged Deadlifts
      2 x 12 x 113kg

      Back Squats
      2 x 5 x 117.5kg

      Explosive Press Ups
      2 x 8

      Running Arms
      3 x 40

      Feb 27 PM

      Clean Pulls
      3 x 7 x 72kg

      ISO HS Hold
      3 x 15 secs

      Bench Press
      3 x 7 x 81kg

    • #10404
      Fraser_9to5Fraser_9to5
      Keymaster

      Mar 2 AM

      Donkey Kicks
      2 x 20 x 2.5kg

      Bench Press
      8 x 78.5kg
      5 x 87.5kg
      4 x 92kg

      Mar 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 10kg

      Jump Squats
      3 x 10 x 58.5kg

      Back Squats
      3 x 8 x 108.5kg

      Mar 15

      Bent Over Rows
      2 x 10 x 35kg

      Wide Grip Pullups
      2 x 9

      OH DB Press
      2 x 12 x 15kg

      Alt. DB Bench
      2 x 12 x 30kg

      Standing Plate Twist
      2 x 10 x 15kg

      Mar 16

      Wide Split Squats
      3 x 8 x 60kg

      Plyometric Low Squat Ankle Jump
      3 x 30

      Mar 17

      Bent Over Rows
      2 x 12 x 35kg

      Wide Grip Pullups
      2 x 10

      OH DB Press
      2 x 12 x 17.5kg

      Alt. DB Bench
      2 x 12 x 30kg

      Standing Plate Twist
      2 x 12 x 15kg

      Mar 18

      SLRDL
      2 x 12 x 30kg

      Deadlift
      4 x 2 x 135kg

      ISO Hip Hold
      5 x 5kg x 15 secs

      Mar 21

      VJB Plyometrics (Week 2)

      4 Star Drill
      3 x 10

      Ankle Jumps
      4 x 15

      Lunge Jumps
      5 x 16

      1,2,3 Jumps
      4 x 10

      Jump Squat
      3 x 10 x 50kg

      Walking Lunges
      4 x 16 x 20kg

      Back Squats
      3 x 8 x 113kg

      Mar 22

      Bent Over Rows
      2 x 10 x 37.5kg

      Wide Grip Pullups
      2 x 11

      OH DB Press
      2 x 12 x 20kg

      Alt. DB Bench
      2 x 12 x 32.5kg

      Standing Plate Twist
      2 x 12 x 15kg

      Mar 23

      Wide Split Squats
      3 x 8 x 67.5kg

      Plyometric Low Squat Ankle Jump
      3 x 30

      Mar 24

      Bent Over Rows
      2 x 12 x 37.5kg

      Wide Grip Pullups
      2 x 12

      OH DB Press
      2 x 10 x 22.5kg

      Alt. DB Bench
      2 x 12 x 32.5kg

      Standing Plate Twist
      2 x 12 x 15kg

      Mar 25

      SLRDL
      2 x 11 x 32.5kg

      Deadlift
      2 x 2 x 140kg shit
      2 x 2 x 130kg sh*t 2nd reps
      3 x 4 x 108.5kg

      ISO Hip Hold
      6 x 5kg x 15 secs

      Mar 28

      VJB Plyometrics (Week 3)

      4 Star Drill
      4 x 10

      Ankle Jumps
      5 x 15

      Lunge Jumps
      5 x 12 x 3kg per hand

      1,2,3 Jumps
      4 x 10

      Jump Squat
      3 x 8 x 41.5kg

      Walking Lunges
      2 x 12 x 30kg

      Back Squats
      3 x 6 x 117.5kg

      Mar 29

      Bench Press
      2 x 8 x 78.5kg

      Vertical Pushups
      1 x 3
      1 x 5

      Standing Plate Twist
      2 x 12 x 15kg

      Mar 30

      Wide Split Squats
      2 x 6 x 69.7kg
      1 x 6 x 72kg

      Plyo Low Squat Ankle Jump
      3 x 30

      Mar 31

      Bench Press
      2 x 8 x 78.5kg

      Vertical Pushups
      2 x 6

    • #10405
      Fraser_9to5Fraser_9to5
      Keymaster

      Apr 1

      RDL
      2 x 10 x 117.5kg

      Deadlift
      3 x 4 x 108.5kg

      ISO Hip Hold
      6 x 5kg x 15 secs

      Apr 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 10

      Ankle Jumps
      3 x 15

      Lunge Jumps
      3 x 12 x 3kg per hand

      1,2,3 Jumps
      2 x 10

      Jump Squat
      3 x 8 x 41.5kg

      Walking Lunges
      2 x 12 x 30kg

      Back Squats
      3 x 6 x 117.5kg

      Good 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 78.5kg

      Vertical Pushups
      2 x 6

      Apr 6

      Plyo Low Squat Ankle Jump
      3 x 30

      Apr 8

      RDL
      2 x 10 x 117.5kg

      ISO Hip Hold
      4 x 5kg x 15 secs

      Apr 11

      VJB Plyometrics (Week 5)

      Power Skipping
      2 x 40m

      Speed Hops
      2 x 20m per leg

      Box Squat Jumps
      2 x 6

      Tuck Jumps
      2 x 15

      SL Calf Raises
      2 x 15

      Bench Press
      6 x 78.5kg
      2 x 6 x 80.7kg

      Back Squat
      3 x 6 x 117.5kg

      Apr 13

      RDL
      2 x 10 x 117.5kg

      Donkey Kicks
      2 x 16 x 2.5kg

      Bench Press
      2 x 6 x 80.7kg
      6 x 83kg

      Apr 15

      Front Squat
      6 x 87.5kg
      2 x 7 x 87.5kg

      ISO Hip Hold
      4 x 5kg x 15 secs

      Vertical Pushups
      1 x 8
      1 x 7

      Apr 18

      VJB Plyometrics (Week 6)

      Power Skipping
      2 x 40m

      Speed Hops
      2 x 20m per leg

      Box Squat Jumps
      2 x 6

      Tuck Jumps
      2 x 12

      SL Calf Raises
      2 x 12

      Back Squat
      3 x 6 x 117.5kg

      Bench Press
      2 x 6 x 80.7kg
      1 x 6 x 83kg

      Apr 20

      Bench Press
      6 x 80.7kg
      6 x 83kg
      5 x 83kg

      RDL
      2 x 10 x 117.5kg

      Donkey Kicks
      2 x 18 x 2.5kg

      Apr 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 40m

      Speed Hops
      2 x 20m per leg

      Box Squat Jumps
      2 x 6

      Tuck Jumps
      2 x 10

      Shock Jumps
      2 x 5 x 75cm

      SL Calf Raises
      2 x 10

      Back Squat
      1 x 5 x 117.5kg
      2 x 5 x 124.2kg

      Bench Press
      1 x 5 x 83kg
      2 x 5 x 85.2kg

      Apr 27

      Bench Press
      2 x 5 x 85.2kg
      1 x 5 x 83kg

      RDL
      2 x 10 x 117.5kg

      Seated Abduction (Resistance Band)
      2 x 20

      Apr 29

      Front Squat
      3 x 7 x 87.5kg

      ISO Hip Hold
      3 x 5kg x 15 secs

      Vertical Pushups
      1 x 7
      1 x 6

    • #10406
      Fraser_9to5Fraser_9to5
      Keymaster

      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 40m

      Box Squat Jumps
      2 x 6

      Shock Jumps
      3 x 5 x 75cm

      SL Calf Raises
      2 x 8

      Back Squat
      3 x 5 x 124.2kg

      Bench Press
      1 x 5 x 83kg
      2 x 5 x 85.2kg

      9 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 11.92-94.

      11 May

      Clean Pulls
      3 x 4 x 72kg

      Seated Abduction
      2 x 20

      One Arm Barbell Rows
      3 x 8 x 38.5kg

      May 13

      Front Squat
      3 x 7 x 87.5kg

      ISO Hip Hold
      3 x 5kg x 15 secs

      Vertical Pushups
      2 x 7

      May 15

      VJ Test (55cm, 57cm)

      Pullups
      2 x 11

      I didn’t feel too springy during warm-up so i’m pleased to maintain my vert.

      May 16

      Box Squat Jumps
      3 x 5

      Back Squat (45cm)
      5 x 128.5kg
      2 x 5 x 133kg

      Bench Press
      2 x 5 x 81kg
      2 x 85.5kg, 4 x 76.5kg, 5 x 67.5kg, 6 x 58.5kg

      May 18

      High Pulls
      2 x 4 x 72kg
      1 x 4 x 63kg

      One Arm Barbell Rows
      3 x 10 x 39.5kg

      Seated Abduction
      2 x 20

      May 20

      Front Squat
      2 x 6 x 92kg
      1 x 6 x 96.5kg

      Vert. Pressups
      2 x 8

      ISO Hip Hold
      3 x 5kg x 15 secs

      May 22

      Bench Press
      8 x 65.2kg
      5 x 74.2kg
      3 x 80.7kg
      3 x 1 x 87.5kg
      5 x 76.5kg

      May 23

      Box Squat Jumps
      3 x 5

      Back Squat
      4 x 137.5kg
      4 x 142kg
      4 x 137.5kg

      May 25

      High Pulls
      3 x 4 x 63kg

      Rows
      3 x 8 x 41.8kg

      May 27

      Pullups
      2 x 15

      ISO Hip Hold
      3 x 5kg x 15 secs

      May 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 81kg

      May 30

      Box Squat Jumps
      3 x 5

      Front Squat
      6 x 96.5kg
      2 x 6 x 101kg

    • #10407
      Fraser_9to5Fraser_9to5
      Keymaster

      June 1

      High Pulls
      2 x 4 x 63kg

      Rows
      2 x 8 x 41.8kg

      June 3

      Pull ups
      2 x 10

      Clean Pulls
      2 x 4 x 63kg

      June 5

      Box Squat Jumps
      3 x 5

      Front Squats
      2 x 5 x 101kg

      June 6

      Bench Press
      8 x 67.5kg
      5 x 76.5kg
      3 x 83.2kg
      4 x 81kg

      June 10

      Pullups (wide arm, full extension no momentum)
      11, 10, 10

      Hang Cleans
      2 x 4 x 63kg

      Hip Extensor Res. Band
      3 x 10

      ISO HS hold
      3 x 15 secs

      Standing Knee Extension Res. Band
      3 x 10

      June 12

      Box Squat Jumps
      2 x 5

      Shock Jumps
      1 x 5 x 75cm

      Front Squat
      1 x 6 x 101kg
      1 x 4 x 105.5kg

      June 13

      Bench Press
      8 x 67.5kg
      5 x 77.5kg
      3 x 82.5kg
      1 x 95kg
      0 x 100kg
      5 x 80kg

      Tried 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 10

      June 19

      Straight Leg Pull Back Res. Band
      3 x 12

      June 20

      Bench Press
      8 x 67.5kg
      5 x 76.5kg
      2 x 83.2kg
      6 x 76.5kg

      June 22

      Pullups
      2 x 10

      Hang Cleans
      2 x 4 x 63kg

      Hip Extensor Res. Band
      3 x 15

      ISO HS hold
      3 x 15 secs

      Standing Knee Extension Res. Band
      2 x 10

      June 27

      Bench Press
      8 x 67.5kg
      5 x 77.5kg
      3 x 82.5kg
      3 x 1 x 95kg
      5 x 80kg

      Deadlift
      3 x 5 x 90kg

      June 29

      Pullups
      2 x 12

      Hang Cleans
      2 x 4 x 62.5kg

      Hip Extensor Res. Band
      3 x 15

      ISO HS hold
      3 x 15 secs

      Standing Knee Extension Res. Band
      2 x 10

    • #10408
      Fraser_9to5Fraser_9to5
      Keymaster

      July 1

      Straight Leg Pull Back Res. Band
      3 x 12

      July 3

      Plyo Hurdle Jumps
      4 x 6

      Shock Jumps
      5 x 81cm

      Deadlift
      3 x 6 x 100kg

      Wall Sit/Ski Squats
      120 secs with 20kg plate, squat every 15 secs

      July 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 82.5kg

      Press-up Challenge
      4 x 25 (1 min btw sets)

      July 6

      Hang Cleans
      2 x 4 x 65.5kg

      Hip Extensor Res. Band
      3 x 15

      ISO HS hold
      3 x 15 secs

      July 8

      SLRDL
      3 x 10 x 26kg

      DB Rows
      3 x 10 x 31kg

      July 10

      Plyo Hurdle Jumps
      4 x 6

      Deadlift
      2 x 6 x 101.2kg
      1 x 6 x 103.5kg

      July 11

      Bench Press
      2 x 8 x 75kg
      1 x 7 x 75kg

      July 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 34kg

      Bent Over DB Chest Flyes
      3 x 8 x 4kg

      Barbell Curls
      3 x 10 x 29kg

      Lateral Raises
      3 x 10 x 6kg

      Much 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 secs

      Seated Twists
      3 x 20 x 15kg

      July 17

      Hurdle Hops
      4 x 8 x ~50cm

      Power Skip
      2 x 40m

      Speed Hops
      3 x 25m per leg

      Standing 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 37kg

      Deadlift
      5 x 100kg
      5 x 105kg
      5 x 110kg

      Single Leg Squats
      3 x 8 x 65kg (f**k me!!)

      Plate Pinch Gripping
      15kg – 40 secs

      SL 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 82.5kg

      Alternate DB Bench
      2 x 14 x 31kg
      1 x 12 x 31kg

      DB Rows
      3 x 12 x 33.5kg

      Bent Over DB Flyes
      3 x 15 x 4kg

      Seated Twists
      3 x 24 x 15kg

      July 20

      Hang Cleans
      2 x 4 x 66kg

      ISO HS Hold
      3 x 15 secs

      Bird Dogs
      3 x 20

      July 21

      Bench Press (90 secs rest)
      15 x 60kg
      11 x 60kg
      7 x 60kg

      Lateral Raises
      3 x 12 x 6kg

      Barbell Curls
      3 x 10 x 31.5kg

      DB Tricep Extensions
      3 x 10 x 9.5kg

      July 22

      Hang Cleans
      4 x 68.5kg
      4 x 71kg

      Dwain 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 135kg

      I 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 ~55cm

      Power Skip
      2 x 40m

      Speed Hops
      3 x 25m per leg

      Standing Triple Jump
      2 per leg, 21 feet

      Shock Jumps
      2 x 5 x 80cm

      (15 mins)

      SLRDL
      3 x 12 x 42kg

      Deadlift
      5 x 105kg

      Single Leg Squats
      2 x 8 x 70kg
      1 x 10 x 70kg

      Plate Pinch Gripping
      15kg – 41 secs

      July 25

      Bench Press
      8 x 75kg
      5 x 82.5kg
      5 x 85kg

      Alternate DB Bench
      2 x 16 x 31kg
      1 x 14 x 31kg

      DB Rows
      3 x 12 x 36kg

      Bent Over DB Flyes
      3 x 12 x 5kg

      Seated Twists
      3 x 30 x 15kg

      July 27

      Hang Cleans
      2 x 4 x 73.5kg

      Bird Dogs
      3 x 20

      July 28

      Bench Press (90 secs rest)
      13 x 70kg
      9 x 70kg
      6 x 70kg

      DB Tricep Extensions
      3 x 12 x 9.5kg

      Lateral Raises
      3 x 12 x 6kg

      Barbell Curls
      3 x 10 x 34kg

      July 30

      DB Rows
      3 x 9 x 41kg

      Explosive Pushups
      3 x 10

      Seated Twists
      3 x 24 x 20kg

      Eccentric SL HS Curls
      5 x 10kg
      8 x 10kg
      8 x 12.5kg

      July 31

      Hurdle Hops
      4 x 8 x 76cm

      Power Skip
      2 x 40m

      Speed Hops
      3 x 25m per leg

      Standing Triple Jump
      2 per leg, 22 feet

      Shock Jumps
      2 x 5 x 80cm

      (30 mins)

      Deadlift
      1 x 5 x 108.5kg
      2 x 4 x 116kg

      SLRDL
      2 x 12 x 44.5kg

      Single Leg Squats
      2 x 10 x 70kg
      1 x 11 x 70kg

      Plate Pinch Gripping
      15kg – 46 secs

    • #10409
      Fraser_9to5Fraser_9to5
      Keymaster

      Aug 1

      Bench Press
      8 x 77.5kg
      5 x 85kg
      5 x 87.5kg

      Alternate DB Bench Press
      2 x 18 x 31kg
      1 x 14 x 31kg

      DB Rows
      3 x 11 x 41kg

      Bent Over DB Flyes
      3 x 12 x 5kg

      Seated Twists
      3 x 24 x 20kg

      Aug 3

      Bird Dogs
      3 x 20

      Hang Cleans
      2 x 4 x 73.5kg

      Eccentric SL HS Curls
      1 x 8 x 12.5kg
      2 x 8 x 15kg

      Aug 4

      Chin Ups
      3 x 15

      Bench Press (90 secs rest)
      15 x 70kg
      9 x 70kg
      6 x 70kg

      DB Tricep Extensions
      3 x 12 x 9.5kg

      Lateral Raises
      3 x 12 x 6kg

      Barbell Curls
      3 x 9 x 37kg

      Aug 7

      Deadlift
      2 x 4 x 118.5kg

      Back Squat (39cm)
      2 x 6 x 110kg
      1 x 5 x 115kg

      Wall Sit/Ski Squats
      8 in 120 secs 25kg

      Aug 8

      Bench Press
      8 x 77.5kg
      2 x 5 x 85kg

      Alternate DB Bench Press
      2 x 18 x 31kg

      Proper DB Rows
      1 x 10 x 16kg
      2 x 10 x 18.5kg

      Bent Over DB Flyes
      2 x 12 x 5kg

      Seated Twists
      3 x 24 x 20kg

      Aug 10

      Eccentric SL HS Curls
      2 x 8 x 15kg

      Aug 11

      Proper DB Rows
      1 x 10 x 18.5kg
      2 x 10 x 21kg

      Alt DB Bench Press
      2 x 20 x 31kg

      Barbell Curls
      2 x 10 x 37kg

      Aug 14

      Back Squat
      6 x 110kg
      6 x 115kg
      2 x 5 x 120kg

      Eccentric SL Ham Curls
      8 x 15kg
      2 x 8 x 16.25kg

      Wall Sit/Ski Squats
      8 in 120 secs, 30kg

      Aug 15

      Proper DB Rows
      3 x 10 x 21kg

      Alt DB Bench Press
      2 x 20 x 31kg

      Seated Twists
      3 x 26 x 20kg

      Bent Over DB Flyes
      2 x 12 x 5kg

    • #10410
      Fraser_9to5Fraser_9to5
      Keymaster

      Aug 17

      Hang Cleans
      2 x 4 x 73.5kg

      Eccentric SL Ham Curls
      2 x 8 x 16.25kg

      Hang cleans flew up, pleased with my power.

      Aug 18

      Chin Ups
      3 x 15

      Proper DB Rows
      3 x 11 x 21kg

      Alt DB Bench Press
      2 x 16 x 33.5kg

      BB Curls
      2 x 10 x 37kg

      Ab Circuit
      15 mins

      Aug 21

      Pullup Challenge
      40 in 2:10

      Squats
      1 x 6 x 110kg
      1 x 6 x 120kg
      1 x 5 x 125kg

      Eccentric SL Ham Curls
      3 x 8 x 16.25kg

      Wall Sit/Ski Squats
      8 in 120 secs, 30kg

      Aug 27

      Deadlift
      4 x 10 x 88.5kg

      Aug 29

      Hurdle Jumps
      4 x 8 x 76/84cm

      Jumps for Height
      3 x 6

      Jump into Lunge
      3 x 6 per leg

      Shock Jump
      3 x 5 x 80cm

      Squats
      2 x 8 x 110kg
      2 x 8 x 112.5kg

      Eccentric SL Ham Curls
      2 x 9 x 20kg

      Side bridge 2 x 1 min per side
      Front bridge 2 mins

      Aug 30

      Proper DB Rows
      3 x 9 x 23.5kg

      Alt DB Bench Press
      1 x 18 x 33.5kg
      1 x 14 x 33.5kg

      BB Curls
      2 x 10 x 37kg

      Ab Circuit
      15 mins

      Aug 31

      Eccentric SL Ham Curls
      2 x 9 x 20kg

      Wall Sit/Ski Squats
      8 in 120 secs, 35kg

      Played basketball for an hour as a warm-up/vert. practice. Wall sit was easy, what a difference a session without acceleration makes to my quads.

    • #10411
      Fraser_9to5Fraser_9to5
      Keymaster

      Sept 2

      Deadlift
      1 x 10 x 93.5kg
      3 x 10 x 98.5kg

      SLRDL
      2 x 10 x 44.5kg

      Sept 5

      Hurdle Jumps
      4 x 8 x 76/84cm

      Jumps for Height
      2 x 6

      Jump into Lunge
      2 x 6 per leg

      Shock Jump
      3 x 5 x 80cm

      Squats
      1 x 8 x 110kg
      1 x 8 x 115kg
      2 x 8 x 120kg

      Eccentric SL Ham Curls
      1 x 8 x 21.25kg
      1 x 8 x 22.5kg

      Side bridge 1 min per side
      Front bridge 2 mins

      Sept 11

      Proper DB Rows
      3 x 9 x 23.5kg

      Alt DB Bench Press
      2 x 18 x 33.5kg

      Bent Over DB Flyes
      2 x 12 x 5kg

      Seated Twists
      3 x 30 x 20kg

      Sept 13

      DB Weighted Lunges (1)
      3 x 20 x 21kg

      DB Explosive Jumps (1)
      3 x 10 x 5kg

      Eccentric SL Ham Curls
      2 x 8 x 22.5kg

      Wall Sit/Ski Squat
      7 in 116 secs, 40kg

      Basketball warm-up 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 23.5kg

      Plate Toss (1)
      3 x 10 x 15kg

      Alt DB Bench Press (2)
      1 x 18 x 33.5kg
      1 x 16 x 33.5kg

      Explosive Pushups (2)
      2 x 8

      BB Curls
      2 x 10 x 37.5kg

      Ab Circuit
      190 reps

      Sept 15

      Deadlift
      1 x 9 x 103.5kg
      3 x 8 x 108.5kg

      SLRDL (1)
      2 x 10 x 43.5kg

      Bird Dogs (1)
      2 x 20

      Sept 16

      DB Rows (1)
      2 x 8 x 26kg

      Plate Toss (1)
      2 x 10 x 15kg

      Bent Over Flyes
      2 x 12 x 5kg

      Lateral Raises
      3 x 15 x 5kg

      Weighted Pullups
      2 x 10 x 5kg

      Pullups
      6 x 10

      Seated Twists
      3 x 30 x 20kg

      Sept 18

      Squats
      1 x 8 x 115kg
      1 x 8 x 122.5kg
      2 x 8 x 125kg

      Eccentric SL Ham Curls
      2 x 8 x 23.75kg

    • #10412
      Fraser_9to5Fraser_9to5
      Keymaster

      ——START OF WINTER TRAINING——-

      Sept 20

      Proper DB Rows (1)
      2 x 8 x 26kg

      Plate Toss (1)
      2 x 10 x 15kg

      Alt DB Bench Press (2)
      1 x 20 x 33.5kg
      1 x 18 x 33.5kg

      Explosive Pushups (2)
      2 x 8

      BB Curls
      2 x 10 x 37.5kg

      Pullups
      12,8,8,3,3,6

      Sept 21

      DB Weighted Lunges (1)
      3 x 20 x 23.5kg

      DB Explosive Jumps (1)
      3 x 10 x 5kg

      Eccentric SL Ham Curls
      2 x 8 x 23.75kg

      Wall Sit/Ski Squat
      8 in 120 secs, 40kg

      Sept 22

      DB Rows (1)
      2 x 9 x 26kg

      Plate Toss (1)
      2 x 10 x 15kg

      DB Bench (2)
      1 x 20 x 33.5kg
      1 x 18 x 33.5kg

      Explosive Pushups (2)
      2 x 8

      Bent Over Flyes
      2 x 12 x 5kg

      Seated Twists
      3 x 14 x 25kg

      Sept 23

      Dips & Pullups (1 min rest)
      20, 20, 15 & 15, 10, 9

      Deadlift
      4 x 8 x 108.5kg

      SLRDL (1)
      2 x 10 x 45kg

      Bird Dogs (1)
      2 x 20

      Ab Circuit, 4 mins

      Sept 25

      Hurdle Jumps
      4 x 8 x 76/84cm

      Jumps for Height
      3 x 6

      Jump into Lunge
      3 x 6 per leg

      Shock Jump
      3 x 5 x 85cm

      Pullups
      12,8,6,6,5,3

      Squats
      1 x 8 x 118kg
      1 x 8 x 126kg
      1 x 7 x 130kg FAILED 8th rep
      1 x 8 x 120kg

      Eccentric SL Ham Curls
      2 x 8 x 23.75kg

      Side bridge 1 min per side
      Front bridge 1 mins

      Yeh…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 26kg

      Plate Toss (1)
      2 x 10 x 15kg

      Alt DB Bench Press (2)
      1 x 20 x 33.5kg
      1 x 18 x 33.5kg

      Explosive Pushups (2)
      2 x 8

      BB Curls
      2 x 10 x 37.5kg

      Sept 28

      DB Weighted Lunges (1)
      1 x 20 x 26kg
      2 x 18 x 26kg

      DB Explosive Jumps (1)
      3 x 10 x 5kg

      Eccentric SL Ham Curls
      2 x 9 x 23.75kg

      Wall Sit/Ski Squat
      6 in 120 secs, 40kg

      Sept 29

      DB Rows (1)
      2 x 10 x 26kg

      Plate Toss (1)
      2 x 10 x 15kg

      DB Bench (2)
      2 x 20 x 33.5kg

      Explosive Pushups (2)
      2 x 8

      Bent Over Flyes
      2 x 12 x 5kg

      Finally 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 114.5kg

      SLRDL
      2 x 10 x 51kg

      Bird Dogs
      2 x 20

    • #10413
      Fraser_9to5Fraser_9to5
      Keymaster

      Oct 2

      Hurdle Jumps
      4 x 8 x 84cm

      Jumps for Height
      3 x 6

      Jump into Lunge
      3 x 6 per leg

      Shock Jump
      3 x 5 x 85cm

      Back Squat
      3 x 8 x 125kg

      Eccentric SL Ham Curls
      2 x 8 x 25kg

      Side Bridge 1 min
      Front Bridge 2 mins

      Oct 4

      DB Rows (1)
      2 x 10 x 26kg

      Plate Toss (1)
      2 x 10 x 15kg

      Alternate DB Bench (2)
      2 x 14 x 36kg

      Explosive Pushups (2)
      2 x 8

      BB Curls
      2 x 10 x 42.5kg

      Ab Circuit, 4.5 mins

      Oct 5

      DB Weighted Lunges (1)
      3 x 20 x 26kg

      Hang Power Cleans (1)
      3 x 6 x 68.5kg

      Eccentric SL Ham Curls
      2 x 8 x 25kg

      Wall Sit/Ski Squat
      6 in 120 secs, 40kg

      Oct 6

      DB Running Arms (1)
      2 x 50 x 1.25kg
      1 x 50 x 2.5kg

      Plate Toss (1)
      3 x 10 x 15kg

      DB Bench (2)
      2 x 14 x 36kg

      Explosive Pushups (2)
      2 x 8

      Bent Over Flyes
      2 x 12 x 5kg

      Bench Press Sit Ups
      3 x 8 x 20kg

      Oct 7

      Deadlift
      1 x 6 x 116.5kg
      1 x 6 x 121.5kg
      1 x 6 x 124kg

      SLRDL (1)
      2 x 8 x 55.5kg

      Bird Dogs (1)
      2 x 20

      Bench Press Sit Ups
      2 x 8 x 25kg
      1 x 8 x 27.5kg

      Oct 9

      Hurdle Jumps
      4 x 8 x 84cm

      Jump into Lunge
      3 x 6 per leg

      2 Footed Line Hops
      3 x 20

      Shock Jump
      3 x 5 x 85cm

      Back Squat
      1 x 8 x 125kg
      2 x 8 x 130kg

      Eccentric SL Ham Curls
      2 x 8 x 25kg

      Side Bridge 1 min
      Front Bridge 2 mins

      Oct 11

      DB Running Arms (1)
      3 x 50 x 2.5kg

      Plate Toss (1)
      3 x 10 x 15kg

      DB Bench (2)
      2 x 12 x 36kg

      Explosive Pushups (2)
      2 x 8

      BB Curls
      2 x 10 x 40kg

      Ab Circuit

      Oct 12

      DB Weighted Lunges (1)
      2 x 20 x 26kg

      Hang Power Cleans (1)
      2 x 5 x 73kg

      Eccentric SL Ham Curls
      2 x 8 x 25kg

      Bench Press Sit Ups
      3 x 12 x 30kg

      Side Bends
      3 x 12 x 20kg

      Oct 13

      Running Arms
      3 x 50 x 2.5kg

      Plate Toss
      3 x 10 x 15kg

      DB Bench (1)
      2 x 14 x 36kg

      Explosive Pushups (1)
      2 x 8

      Bent Over Flyes
      2 x 12 x 5kg

      Oct 14

      Deadlift
      3 x 5 x 118.5kg

      Stiff Leg Deadlift (1)
      2 x 7 x 108.5kg

      Bird Dogs (1)
      2 x 20

      Bench Press Sit Ups
      3 x 12 x 30kg

    • #10414
      Fraser_9to5Fraser_9to5
      Keymaster

      Oct 16

      Pause Squat Jumps
      3 x 5

      Depth Jumps
      3 x 5 x 40cm

      Single Leg Shock Jumps
      5 x 45cm
      5 x 55cm
      5 x 60cm

      Front Squat
      1 x 8 x 85kg
      2 x 7 x 95kg

      Hip Thrusts
      20 x double leg
      15 x SL mid-foot
      15 x SL heel

      Eccentric SL Ham Curls
      2 x 8 x 26.25kg

      Side Bridge, 1 min
      Front Bridge, 2 mins

      Pretty 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 2.5kg

      Plate Toss
      3 x 12 x 15kg

      DB Bench (1)
      1 x 12 x 36kg
      1 x 14 x 36kg

      Explosive Pushups (1)
      2 x 8

      BB Curls
      2 x 10 x 40kg

      Ab 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 80kg

      Hang Power Cleans (1)
      3 x 4 x 76.5kg

      Eccentric SL Ham Curls
      2 x 7 x 27.5kg
      1 x 7 x 30kg

      Bench Press Sit Ups
      1 x 12 x 35kg
      2 x 12 x 40kg

      Side Bends
      3 x 12 x 26kg

      Had 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 2.5kg

      Plate Toss
      3 x 12 x 15kg

      Bench Press (1)
      1 x 8 x 75kg
      1 x 8 x 82.5kg
      1 x 8 x 85kg

      Explosive Pushups (1)
      3 x 8

      Bent Over Flyes
      2 x 12 x 5kg

      Oct 21

      Deadlift
      1 x 6 x 118.5kg
      2 x 5 x 126.5kg

      Stiff Legged Deadlift (1)
      1 x 8 x 108.5kg
      1 x 7 x 108.5kg

      Bird Dogs (1)
      2 x 20

      Oct 23

      Had a sports massage yesterday and she said my traps and lower back were the worst areas.

      Pause Squat Jumps
      3 x 4

      Depth Jumps
      3 x 5 x 40cm

      Single Leg Shock Jumps
      2 x 5 x 65cm
      1 x 5 x 70cm

      Front Squat
      1 x 7 x 90kg
      1 x 7 x 97.5kg
      1 x 7 x 92.5kg

      Hip Thrusts
      20 x double leg + 10kg
      15 x SL mid-foot + 5kg
      15 x SL heel + 5kg

      Eccentric SL Ham Curls
      1 x 7 x 27.5kg
      1 x 7 x 30kg

      Side Bridge, 1 min 05
      Front Bridge, 2 mins

      Pretty 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 2.5kg

      Plate Toss
      3 x 12 x 15kg

      DB Bench (1)
      1 x 16 x 36kg
      1 x 14 x 36kg

      Explosive Pushups (1)
      2 x 8

      BB Curls
      2 x 10 x 40kg

      Ab Circuit

      Oct 26

      Bulgarian Split Squats (1)
      1 x 8 x 80kg
      1 x 8 x 82.5kg

      Hang Power Cleans (1)
      2 x 4 x 76.5kg

      Eccentric SL Ham Curls
      1 x 8 x 27.5kg
      1 x 8 x 30kg

      Bench Press Sit Ups
      2 x 12 x 40kg

      Side Bends
      2 x 15 x 26kg

      Oct 27

      DB Running Arms
      3 x 60 x 2.5kg

      Bench Press (1)
      1 x 8 x 85kg
      1 x 8 x 87.5kg
      1 x 8 x 85kg

      Explosive Pushups (1)
      3 x 8

      Oct 28

      Deadlift
      2 x 5 x 121kg

      Stiff Legged Deadlift
      2 x 8 x 111kg

      Hip Flexor Holds
      5 x 15 secs

      Good Mornings
      1 x 12 x 35kg
      1 x 12 x 37.5kg
      1 x 12 x 40kg

      Abs 4 x 30 sec holds

      Oct 30

      Pause Squat Jumps
      3 x 4

      Depth Jumps
      3 x 5 x 45cm

      Single Leg Shock Jumps
      3 x 5 x 70cm

      Front Squat
      1 x 7 x 92.5kg
      2 x 7 x 95kg

      Hip Thrusts
      25 x double leg + 10kg
      15 x SL mid-foot + 5kg
      17 x SL heel + 5kg

      Good Mornings
      1 x 12 x 40kg
      1 x 12 x 45kg
      1 x 12 x 50kg

      Abs 4 x 30 sec holds, 2 x 1 min side bridge

    • #10415
      Fraser_9to5Fraser_9to5
      Keymaster

      Nov 1

      DB Running Arms
      3 x 60 x 2.5kg

      Plate Toss
      3 x 12 x 15kg

      DB Bench (1)
      2 x 14 x 36kg

      Explosive Pushups (1)
      2 x 8

      BB Curls
      2 x 10 x 40kg

      Nov 2– I love Tuesdays

      Bulgarian Split Squats (1)
      1 x 8 x 82.5kg
      1 x 8 x 87.5kg

      Hang Power Cleans (1)
      1 x 4 x 78.5kg
      1 x 4 x 81kg

      Good Mornings
      1 x 12 x 50kg
      1 x 12 x 55kg
      1 x 12 x 57.5kg

      Abs 4 x 30 sec holds (reverse crunch isometric hold)

      Side Bends
      2 x 15 x 26kg

      Sugar 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 2.5kg

      Bench Press (1)
      1 x 8 x 87.5kg
      1 x 8 x 90kg
      1 x 8 x 87.5kg

      Explosive Pushups (1)
      3 x 8

      Nov 4

      Stiff Legged Deadlift
      2 x 8 x 111kg

      Bird Dogs
      2 x 20

      Hip Flexor Holds
      5 x 15 secs

      Reverse Crunch Hold
      4 x 30 secs

      Nov 6

      Pause Squat Jumps
      3 x 4

      Depth Jumps
      3 x 5 x 45cm

      Single Leg Shock Jumps
      1 x 4 x 60cm
      1 x 4 x 70cm

      Front Squat
      1 x 7 x 95kg
      1 x 6 x 95kg
      1 x 7 x 95kg

      Hip Thrusts
      25 x double leg + 10kg
      22 x double leg + 15kg
      17 x SL mid-foot + 5kg
      20 x SL heel + 5kg

      Eccentric SL Ham Curls
      1 x 7 x 30kg
      1 x 6 x 32.5kg

      Side Bridge 1 mins
      Front Bridge 2 mins

      Nov 8

      DB Running Arms
      2 x 60 x 2.5kg

      Plate Toss
      2 x 12 x 15kg

      DB Bench (1)
      2 x 14 x 36kg

      Explosive Pushups (1)
      2 x 8

      BB Curls
      2 x 9 x 40kg

      Nov 9

      Bulgarian Split Squats (1)
      2 x 8 x 85kg

      Hang Power Cleans (1)
      1 x 4 x 78.5kg

      Good Mornings
      1 x 10 x 57.5kg
      1 x 10 x 60kg

      Reverse Crunch Hold
      3 x 30 secs

      Side Bends
      2 x 15 x 26kg

      Nov 10

      DB Running Arms
      2 x 60 x 2.5kg

      Bench Press (1)
      1 x 8 x 87.5kg
      1 x 5 x 92.5kg

      Explosive Pushups (1)
      2 x 8

      Nov 11

      Stiff Legged Deadlift (1)
      2 x 6 x 111kg

      Bird Dogs (1)
      2 x 20

      Hip Flexor Holds
      3 x 15 secs

      Reverse Crunch Hold
      3 x 30 secs

      13 Nov

      Pause Squat Jump
      2 x 4

      Depth 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 -> 90cm

      Shock 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 92.5kg

      Hip 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 + 5kg

      Ab Wheel from standing, 10 reps

      Side Bridge 1 mins
      Front Bridge 2 mins

      15 Nov

      DB Rows
      3 x 10 x 35kg

      Plate Toss
      3 x 12 x 15kg

      Alternate DB Bench (1)
      1 x 18 x 36kg
      1 x 16 x 36kg

      Explosive Pushups (1)
      2 x 8

      Barbell Curls
      2 x 10 x 40kg

      Ab Circuit, 10 mins

      Nov 16

      Bulgarian Split Squats (1)
      1 x 8 x 85kg
      1 x 8 x 90kg

      Hang Power Cleans (1)
      2 x 4 x 83kg

      Good Mornings
      1 x 10 x 60kg
      1 x 10 x 62.5kg

      Reverse Crunch Hold
      4 x 30 secs

      Side Bends
      2 x 15 x 26kg

      Nov 17

      DB Running Arms
      2 x 60 x 2.5kg

      Bench Press (1)
      1 x 5 x 65kg
      1 x 5 x 75kg
      1 x 11 x 85kg

      Explosive Pushups (1)
      3 x 8

      Nov 18

      Back Squat
      5 x 95kg
      5 x 109kg
      12 x 122.5kg

      Stiff Legged Deadlift (1)
      2 x 8 x 113kg

      Bird Dogs (1)
      2 x 20

      Hip Flexor Holds
      4 x 15 secs

      Reverse Crunch Hold
      4 x 30 secs

      Nov 20

      Pause Squat Jump
      3 x 4

      Depth Jumps
      1 x 5 x 40cm -> 90cm
      2 x 5 x 40cm -> 95cm

      Shock Jumps
      1 x 4 x 95cm
      1 x 4 x 100cm

      Front Squat
      1 x 6 x 95kg
      1 x 6 x 97.5kg
      1 x 6 x 100kg

      Hip Thrusts
      20 x double leg + 25kg
      17 x double leg + 30kg
      20 x SL midfoot + 5kg
      20 x SL heel + 5kg

      Ab circuit, 5 mins

      Nov 22

      DB Rows
      3 x 10 x 37.5kg

      Plate Toss
      3 x 12 x 15kg

      Alternate DB Bench (1)
      2 x 16 x 36kg

      Explosive Pushups (1)
      2 x 8

      Nov 23

      Split Squats (1)
      1 x 8 x 87.5kg
      1 x 8 x 92.5kg

      Hang Power Cleans (1)
      1 x 4 x 84kg
      1 x 4 x 86.5kg

      Reverse Crunch Holds
      3 x 30 secs

      Side Bends
      2 x 15 x 26kg

      Nov 24

      DB Running Arms
      2 x 60 x 2.5kg

      Bench Press (1)
      3 x 70kg
      3 x 80kg
      8 x 90kg

      Explosive Pushups (1)
      3 x 8

      Nov 25

      Back Squat
      3 x 101kg
      3 x 116kg
      9 x 131kg

      Stiff Legged Deadlift (1)
      2 x 8 x 115.5kg

      Bird Dogs (1)
      2 x 20

      Hip Flexor Holds
      4 x 15 secs

      Reverse Crunch Hold
      3 x 30 secs

      Standing Ab Wheel Rollout
      2 x 8

      Nov 27

      Pause Squat Jump
      3 x 5

      Depth Jumps
      1 x 5 x 40cm -> 95cm
      2 x 5 x 40cm -> 100cm

      Pullups, 3 x 12
      Dips, 3 x 20

      Front 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 + 35kg

      Modified 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 secs

      Nov 29

      DB rows
      3 x 10 x 37.5kg

      Plate Toss
      3 x 12 x 15kg

      Alternate 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 8

      Ab Circuit, ~350 reps of various stuff

      Nov 30

      Power Cleans
      3 x 1 x 83kg
      3 x 1 x 85.5kg

      Good Mornings
      1 x 8 x 65kg
      1 x 8 x 67.5kg

      Ab Circuit, 5 mins 30

    • #10416
      Fraser_9to5Fraser_9to5
      Keymaster

      Dec 1

      DB Running Arms
      2 x 60 x 2.5kg

      Bench Press (1)
      5 x 75kg
      3 x 85kg
      6 x 95kg

      Explosive Pushups (1)
      3 x 8

      Dec 2

      Back Squats
      5 x 109kg
      3 x 123kg
      5 x 138kg

      Stiff Legged Deadlift (1)
      2 x 7 x 118.5kg

      Bird Dogs (1)
      2 x 20

      Reverse Crunch Hold
      3 x 30 secs

      Dec 4

      Pause Squat Jump
      1 x 5 x 90cm
      1 x 5 x 100cm
      1 x 5 x 105cm

      Depth Jumps
      3 x 5 x 40cm -> 100cm

      Pullups, 16, 16, 11
      Dips, 3 x 20

      Front Squat
      1 x 5 x 80kg
      1 x 3 x 90kg
      1 x 7 x 101kg

      Sliding Hamstring Curl
      2 x 12
      1 x 12 + 2.5kg

      Shoulder Elevated Hip Thrusts
      1 x 12 x 50kg
      1 x 12 x 65kg
      1 x 12 x 70kg

      Dec 6

      DB rows
      3 x 10 x 37.5kg

      Plate Toss
      3 x 12 x 15kg

      Alternate DB Bench (1)
      1 x 20 x 36kg
      1 x 16 x 36kg

      Explosive Pushups (1)
      2 x 8

      Dec 7

      Power Cleans
      3 x 1 x 85.5kg
      2 x 1 x 88.5kg
      1 x 91kg

      Good Mornings
      2 x 8 x 67.5kg

      Ab Circuit, 5 mins

      Dec 8

      Running Arms
      2 x 60

      Bench Press (1)
      5 x 40kg
      5 x 50kg
      5 x 60kg

      Explosive Pushups (1)
      3 x 7

      Dec 9

      Back Squat
      5 x 58kg
      5 x 73kg
      5 x 88kg

      Stiff Leggged Deadlift
      2 x 7 x 78.5kg

      Bird Dogs
      2 x 15

      Reverse Crunch Hold
      3 x 25 secs

      Dec 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 65kg

      Dec 14

      DB Rows
      3 x 10 x 37.5kg

      Plate Toss
      3 x 12 x 15kg

      Alternate DB Bench (1)
      1 x 18 x 36kg
      1 x 14 x 36kg

      Explosive Pushups (1)
      2 x 8

      Ab Crunches
      4 x 30

      Dec 15

      Power Cleans
      3 x 1 x 86kg
      1 x 91kg
      1 x 93.5kg P.B.
      1 x 91kg

      Good Mornings
      2 x 8 x 67.5kg

      Ab circuit, 5 mins

    • #10417
      Fraser_9to5Fraser_9to5
      Keymaster

      Dec 16

      Running Arms
      3 x 70

      Bench Press (1)
      5 x 67.5kg
      5 x 77.5kg
      9 x 87.5kg

      Explosive Pushups (1)
      3 x 8

      Dips
      3 x 20

      Dec 17

      Back Squat
      5 x 97.5kg
      5 x 112.5kg
      10 x 127.5kg

      Stiff Legged Deadlift (1)
      2 x 7 x 118.5kg

      Bird Dogs (1)
      2 x 20

      Reverse Crunch Hold
      3 x 30 secs

      Side Bridge, 70 secs

      Dec 19

      Seated Jumps
      1 x 5 x 100cm
      2 x 5 x 105cm

      Rebound Jumps
      3 x 5 x 40cm->100cm

      Pullups (14,14,11) and Dips (20,20,20)

      Front Squat
      5 x 70kg
      5 x 81kg
      14 x 92kg

      Hip Thrusts
      2 x 10 x 70kg
      1 x 10 x 75kg

      Sliding HS Curl
      1 x 12 x 5kg
      2 x 10 x 10kg

      Ab Circuit, 5 mins

      Dec 23

      Running Arms
      3 x 80

      Bench Press (1)
      3 x 72.5kg
      3 x 82.5kg
      7 x 92.5kg

      Explosive Pushups (1)
      3 x 8

      Dips
      3 x 20

      Back Squats
      3 x 105kg
      3 x 120kg
      6 x 135kg

      Stiff Legged Deadlift (1)
      2 x 8 x 118.5kg

      Bird Dogs
      2 x 20

      Reverse Crunch Hold
      3 x 30 secs

      Dec 25

      Seated Jumps
      3 x 5

      Rebound Jumps
      3 x 5

      Front Squat
      3 x 76kg
      3 x 86kg
      12 x 97kg

      Sliding HS Curl
      2 x 10 x 10kg
      1 x 10 x 15kg

      Hip Thrusts
      2 x 10 x 75kg
      1 x 10 x 80kg

      Ab Crunches
      4 x 45

      Side Bridge, 75 secs

      Dec 27

      DB Rows
      3 x 10 x 37.5kg

      Plate Toss
      3 x 12 x 15kg

      Alternate DB Bench (1)
      1 x 19 x 36kg
      1 x 17 x 36kg

      Explosive Pushups (1)
      2 x 8

      Dec 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 67.5kg

      Ab Circuit, 5 mins 30

      Dec 29

      Running Arms
      3 x 90

      Bench Press (1)
      5 x 77.5kg
      3 x 87.5kg
      6 x 97.5kg

      Explosive Pushups (1)
      3 x 8

      Dips
      3 x 20

      Dec 30

      Back Squats
      5 x 112.5kg
      3 x 127.5kg
      3 x 142.5kg

      Stiff Legged Deadlift (1)
      2 x 7 x 121kg

      Bird Dogs (1)
      2 x 20

      Reverse Crunch Hold
      3 x 30 secs

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