2010 Training Log

Viewing 5 posts - 11 through 15 (of 17 total)
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  • #10411
    Fraser_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_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_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_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_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

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