2010 Training Log

Viewing 2 posts - 16 through 17 (of 17 total)
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  • #10416
    Fraser_9to5Fraser_9to5
    Keymaster

    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

    #10417
    Fraser_9to5Fraser_9to5
    Keymaster

    Dec 16

    Running Arms
    3 x 70

    Bench Press (1)
    5 x 67.5kg
    5 x 77.5kg
    9 x 87.5kg

    Explosive Pushups (1)
    3 x 8

    Dips
    3 x 20

    Dec 17

    Back Squat
    5 x 97.5kg
    5 x 112.5kg
    10 x 127.5kg

    Stiff Legged Deadlift (1)
    2 x 7 x 118.5kg

    Bird Dogs (1)
    2 x 20

    Reverse Crunch Hold
    3 x 30 secs

    Side Bridge, 70 secs

    Dec 19

    Seated Jumps
    1 x 5 x 100cm
    2 x 5 x 105cm

    Rebound Jumps
    3 x 5 x 40cm->100cm

    Pullups (14,14,11) and Dips (20,20,20)

    Front Squat
    5 x 70kg
    5 x 81kg
    14 x 92kg

    Hip Thrusts
    2 x 10 x 70kg
    1 x 10 x 75kg

    Sliding HS Curl
    1 x 12 x 5kg
    2 x 10 x 10kg

    Ab Circuit, 5 mins

    Dec 23

    Running Arms
    3 x 80

    Bench Press (1)
    3 x 72.5kg
    3 x 82.5kg
    7 x 92.5kg

    Explosive Pushups (1)
    3 x 8

    Dips
    3 x 20

    Back Squats
    3 x 105kg
    3 x 120kg
    6 x 135kg

    Stiff Legged Deadlift (1)
    2 x 8 x 118.5kg

    Bird Dogs
    2 x 20

    Reverse Crunch Hold
    3 x 30 secs

    Dec 25

    Seated Jumps
    3 x 5

    Rebound Jumps
    3 x 5

    Front Squat
    3 x 76kg
    3 x 86kg
    12 x 97kg

    Sliding HS Curl
    2 x 10 x 10kg
    1 x 10 x 15kg

    Hip Thrusts
    2 x 10 x 75kg
    1 x 10 x 80kg

    Ab Crunches
    4 x 45

    Side Bridge, 75 secs

    Dec 27

    DB Rows
    3 x 10 x 37.5kg

    Plate Toss
    3 x 12 x 15kg

    Alternate DB Bench (1)
    1 x 19 x 36kg
    1 x 17 x 36kg

    Explosive Pushups (1)
    2 x 8

    Dec 28

    Power Cleans
    2 x 1 x 86kg
    1 x 88.5kg
    1 x 91kg
    1 x 94.5kg P.B.
    1 x 95.5kg P.B.

    Good Mornings
    2 x 9 x 67.5kg

    Ab Circuit, 5 mins 30

    Dec 29

    Running Arms
    3 x 90

    Bench Press (1)
    5 x 77.5kg
    3 x 87.5kg
    6 x 97.5kg

    Explosive Pushups (1)
    3 x 8

    Dips
    3 x 20

    Dec 30

    Back Squats
    5 x 112.5kg
    3 x 127.5kg
    3 x 142.5kg

    Stiff Legged Deadlift (1)
    2 x 7 x 121kg

    Bird Dogs (1)
    2 x 20

    Reverse Crunch Hold
    3 x 30 secs

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