2010 Training Log

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