2010 Training Log

Viewing 2 posts - 16 through 17 (of 17 total)
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  • #10416
    Fraser_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_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

      Viewing 2 posts - 16 through 17 (of 17 total)
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