- This topic has 16 replies, 1 voice, and was last updated 2 years, 6 months ago by Fraser_9to5.

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- July 28, 2020 at 7:21 am #10411
**Sept 2**Deadlift

1 x 10 x 93.5kg

3 x 10 x 98.5kgSLRDL

2 x 10 x 44.5kg**Sept 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 mins**Sept 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 20kg**Sept 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 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 23.5kgPlate 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 reps**Sept 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 20**Sept 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 20kg**Sept 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 23.75kgJuly 28, 2020 at 7:24 am #10412——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

12,8,8,3,3,6**Sept 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, 40kg**Sept 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 25kg**Sept 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 37.5kg**Sept 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, 40kg**Sept 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 20July 28, 2020 at 7:26 am #10413**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 mins**Oct 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, 40kg**Oct 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 20kg**Oct 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 27.5kg**Oct 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 mins**Oct 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 20kg**Oct 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 5kg**Oct 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 30kgJuly 28, 2020 at 7:29 am #10414**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 mid-foot

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 yearBulgarian 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 5kg**Oct 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 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 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 mid-foot + 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 26kg**Oct 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 8**Oct 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 mid-foot + 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 #10415**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 40kg**Nov 2**– I love TuesdaysBulgarian 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 8**Nov 4**Stiff Legged Deadlift

2 x 8 x 111kgBird Dogs

2 x 20Hip Flexor Holds

5 x 15 secsReverse Crunch Hold

4 x 30 secs**Nov 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 mid-foot + 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 mins**Nov 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 40kg**Nov 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 26kg**Nov 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 8**Nov 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 secs**13 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 mins**15 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 26kg**Nov 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 8**Nov 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 secs**Nov 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 8**Nov 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 26kg**Nov 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 8**Nov 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 8**Nov 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 secs**Nov 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

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