2010 Training Log

Viewing 5 posts - 6 through 10 (of 17 total)
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  • #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.

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