2010 Training Log - 9to5strength

This topic has 16 replies, 1 voice, and was last updated 3 years, 9 months ago by Fraser_9to5.

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July 28, 2020 at 7:21 am #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
July 28, 2020 at 7:24 am #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
July 28, 2020 at 7:26 am #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
July 28, 2020 at 7:29 am #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
July 28, 2020 at 7:36 am #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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