2013 Training Log - 9to5strength

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January 1, 2014 at 10:41 pm #9321
Fraser_9to5
Keymaster
Okay one more year… In 2013 I believe I was just lifting for the sake of it and had no real goal in mind. My formatting was different back then and I’m not going to spend the time changing it.
Jan 3 2013
Pause Squats
5 x 88.5kg
5 x 93.5kg
5 x 98.5kg
RLESS
3 x 8 x 68.5kg
SLRDL
3 x 8 x 29kg
SL Calf Lowers
2 x 25
Jan 4
Overhead Press
3 x 8 x 53.5kg
Dips
3 x 25
Chin Ups
3 x 12
Half-Kneeling Cable Lift
3 x 10 x 10kg
Ab Wheel Standing
3 x 6
Bare Foot Treadmill Walk
37 mins, 3 deg incline, 5.9 kph
Jan 8
Sumo Deadlift
3 x 112kg
3 x 128kg
3 x 144kg
Sliding Leg Curl
3 x 9
GHR
3 x 5
Jan 9
Bench Press
3 x 79kg
3 x 90kg
5 x 101kg
DB Curls
3 x 8 x 20
Close Grip Bench Press
3 x 6 x 83.5kg
Ab Wheel
3 x 6
Jan 10
Bare Foot Treadmill Walk
40 mins, 3 deg, 6.0kph
Was genuinely bare foot last time and got a blister from the heat/friction of the belt, so this morning was in socks and with the help of the radio I was able to zone out and didn’t clock watch until the final 6 mins.
Jan 11
Pause Squats
5 x 98.5kg
5 x 103.5kg
Regular Squats
8 x 108.5kg
RLESS
3 x 8 x 68.5kg
SLRDL
3 x 8 x 29kg
Single Leg Calf Lowers
2 x 40
Jan 12
Bare Foot Treadmill Walk
40 mins, 3 deg, 6.0kph
Jan 15
Sumo Deadlift
5 x 120kg
3 x 136kg
1 x 152kg
Static Deadlift Hold
100kg x 10 secs
GHR
3 x 6
Sliding Leg Curl
3 x 10
Bodysaw
4 x 15
BW Overhead Pallof Press (body at an angle)
3 x 10
Jan 16
Bench Press
5 x 84kg
3 x 96kg
4 x 107kg
DB Curls
3 x 8 x 20kg
Close Grip Bench Press
3 x 7 x 83.5kg
Jan 17
Back Squats
8 x 108.5kg
8 x 113.5kg
5 x 118.5kg
SLRDL
3 x 8 x 29kg
Calf Lowers
2 x 50
Body Saw
3 x 20
Jan 21
Overhead Press
3 x 6 x 58.5kg
Dips
3 x 25
Chin Ups
3 x 12
Half Kneeling Cable Lift
3 x 10 x 10kg
Ab Wheel Standing
3 x 6
Jan 22
Sumo Deadlift (with my new Belt :D)
5 x 104kg
5 x 120kg
9 x 136kg
Static Deadlift Hold
100kg x 15 secs
GHR
3 x 6
Sliding Leg Curl
3 x 10
Jan 23
Bench Press
5 x 75kg
5 x 86kg
6 x 98kg
DB Curls
3 x 8 x 20kg
Close Grip Bench Press
3 x 7 x 83.5kg
Bodysaw
3 x 20
Jan 25
Back Squats
5 x 91kg
5 x 105kg
10 x 119kg (belt)
SLRDL
3 x 8 x 29kg
RLESS
2 x 8 x 73.5kg
Single Leg Calf Lowers
60 reps per leg
Body Saw
3 x 20
Jan 29
Sumo Deadlift
3 x 112kg
3 x 128kg (belt)
4 x 144kg (belt)
Deadlift Static Hold
110kg x 10 secs
GHR
3 x 6
Sliding Leg Curl
3 x 10
Jan 30
Bench Press
3 x 81kg
3 x 92kg
3 x 103kg
DB Curls
3 x 8 x 20kg
February 12, 2019 at 10:46 pm #9322
Fraser_9to5
Keymaster
Feb 4
Bench Press
5 x 86kg
3 x 98kg
2 x 110kg
DB Curls
3 x 8 x 20kg
Close Grip Bench Press
3 x 7 x 83.5kg
Rotator Cuff
2 x 2 x 10
Feb 5
Single Leg Skipping (change every 5 reps)
3 x 100 w 2mins rest
1 x 100
Speed Squats
3 x 6 x 98.5kg
GHR
3 x 6
Sliding Leg Curl
3 x 10
Bodysaw til my body’s sore
3 x 25
Feb 6
Treadmill Walk
6.2kph, 3 deg, 37 mins
Meant to be 42 mins but I didn’t read the workout beforehand just put it on what I felt was a challenge. Will do it 2x/wk and do a tempo session and two squat sessions each week.
Feb 7
Shoulder Press
2 x 5 x 58.5kg
5 x 68.5kg
Chin Ups
3 x 12
Dips
3 x 25
Feb 10
Back Squat
3 x 98kg
3 x 112kg
8 x 126kg (belt)
SLRDL
3 x 8 x 29kg
RLESS
2 x 8 x 73.5kg
Body Saw
2 x 25
Feb 11
Bench Press
5 x 76kg
5 x 88kg
6 x 100kg
DB Curls
3 x 8 x 20kg
Close Grip Bench Press
2 x 7 x 83.5kg
Rotator Cuff
2 x 2 x 10
Feb 12
Track Work
2 x 6 x 100m (50m jog/50m walk)
4 x 100m (30 secs rest)
Feb 13
Treadmill Walk
6.3kph, 3 deg incline, 44 mins
Feb 14
Back Squat
5 x 105kg
3 x 119kg
5 x 133kg (belt)
RLESS
2 x 8 x 73.5kg
SLRDL
3 x 8 x 29kg
Body Saw
3 x 25 (1 min rest)
Feb 15
Shoulder Press
3 x 56kg
3 x 64kg
3 x 72kg (very shaky)
Chin Ups
3 x 12
Dips
3 x 25
Half-Kneeling Cable Raise
3 x 10 x 10kg
Feb 16
SL Hops
4 x 100 (2 mins)
Hang Power Clean
1 x 6 x 58.5kg
2 x 6 x 63.5kg
GHR
3 x 6
Sliding Leg Curl
3 x 10
Bodysaw
3 x 25
Feb 17
Treadmill Walk
5.8kph, 6 deg incline, 44 mins
Feb 18
Bench Press
3 x 82kg
3 x 94kg
3 x 106kg
DB Curls
3 x 9 x 20kg
Close Grip Bench Press
3 x 7 x 83.5kg
Rotator Cuff
2 x 2 x 10
Feb 19
Track Work
3 x 4 x 100m (30 secs, 5 mins)
2 x 100m (30 secs)
Feb 20
Treadmill Walk
6.4kph, 3 deg inclince, 47 mins
Feb 21
Circuits
12 x 3 x 30 secs, 1 min rest
Feb 22
OHP/Push Press
5 x 60kg
3 x 68kg
1 x 76kg
Chin Ups
3 x 12
Dips
3 x 25
Half Kneeling Cable Raise
3 x 8 x 15kg
Feb 23
SL Hops
4 x 80
Hang Power Cleans
2 x 6 x 63.5kg
1 x 6 x 68.5kg
GHR
3 x 6
Sliding Leg Curl
3 x 10
Body Saw
3 x 25
Feb 24
Treadmill Walk
5.8kph, 7 deg, 45 mins
Incline doesn’t bother me, this seems easier than the faster speed.
Feb 26
Bench Press
5 x 88kg
3 x 100kg
2 x 112kg PB
DB Curls
3 x 9 x 20kg
Close Grip Bench Press
2 x 7 x 83.5kg
Rotator Cuff
2 x 2 x 10
Feb 27
Track Work
4 x 4 x 100m (30 sec/4.5 mins)
High Knees, 25m
Forward Lunges, 25m
Feb 28
DB Shoulder Press (1)
3 x 10 x 20kg
Chin Ups (1)
3 x 12
DB Rows (2)
3 x 10 x 29kg
Diamond Press ups (2)
3 x 15
February 12, 2019 at 10:49 pm #9323
Fraser_9to5
Keymaster
Mar 2
Bench Press
3 x 10 x 85kg
Shoulder Press
3 x 10 x 21kg
Bicep Curls
3 x 10 x 18.5kg
DB Rows
3 x 10 x 31kg
Diamond Pressups
3 x 18
Abs, 4 mins
Mar 3
Power Cleans
3 x 10 x 58.5kg
Back Squat
3 x 10 x 98.5kg
Mar 6
Bench Press
3 x 5 x 88.5kg
DB Shoulder Press (1)
3 x 10 x 21kg
Chin Ups (1)
3 x 14
DB Rows
3 x 10 x 29kg
Mar 7
Track Work
250m – 39.5
200m – 31.0
150m – 20.9
100m – 13.2
50m – 6.7
Forward Lunges 30m
High Knees 30m
Mar 8
Box Jumps
5 x 5
Back Squat
3 x 10 x 98.5kg
Bench Press
3 x 10 x 78.5kg
DB Press (1)
3 x 10 x 20kg
DB Curls (1)
3 x 10 x 20kg
DB Rows (2)
3 x 10 x 29kg
Diamond Pressups (2)
3 x 18
Bodysaw
3 x 25
Mar 13
Power Clean
5 x 68.5kg
4 x 68.5kg
3 x 73.5kg
2 x 78.5kg
1 x 83.5kg
Bench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kg
Back Squat
5 x 108.5kg
4 x 113.5kg
3 x 118.5kg
2 x 123.5kg
2 x 128.5kg
DB Rows
3 x 10 x 29kg
DB Shoulder Press (1)
3 x 10 x 20kg
Chin Ups (1)
3 x 12
Mar 14
Track Work
250m – 37.4
200m – 29.8
150m – 21.0
100m – 13.0
50m – 6.6
Mar 15
Box Jumps
5 x 5
Back Squat
3 x 10 x 103.5kg
Bench Press
2 x 10 x 78.5kg
1 x 9 x 78.5kg
DB Press (1)
3 x 10 x 21.5kg
DB Curls (1)
3 x 10 x 19kg
DB Rows (2)
3 x 10 x 29kg
Diamond Pressups (2)
3 x 20
Bodysaw
3 x 30
Mar 18
Power Cleans
5 x 68.5kg
4 x 73.5kg
3 x 73.5kg
2 x 78.5kg
1 x 83.5kg
Bench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kg
Back Squat
5 x 113.5kg
4 x 118.5kg
3 x 123.5kg
4 x 128.5kg
1 x 133.5kg
DB Rows
3 x 10 x 29kg
Shoulder Press (1)
3 x 10 x 21.5kg
Chin Ups (1)
3 x 14
Mar 19
Track Work
3 x 300m
47.3, 44.3, 44.2
High Knees, 30m
Walking Lunge, 30m
Mar 24
Bench Press
3 x 5 x 88.5kg
DB Rows
3 x 10 x 29kg
DB Press
3 x 10 x 21.5kg
DB Curls
3 x 10 x 19kg
Ab Ripper X
Good session, first in my new flat, abs were very sore from ab ripper.
Mar 26
Bench Press
3 x 10 x 81kg
DB Rows
3 x 10 x 29kg
Mar 27
Track Work
250m – 35.2
200m – 27.3
150m – 19.6
100m – 12.8
50m – 6.5
February 12, 2019 at 10:52 pm #9324
Fraser_9to5
Keymaster
Apr 11
Bench Press
3 x 5 x 88.5kg
DB Rows
3 x 10 x 29kg
DB Overhead Press
3 x 10 x 21.5kg
DB Curls
3 x 10 x 19kg
Body Saw (slow)
10 reps
Apr 12
Track Work
250m – 33.3
200m – 27.4
150m – 20.1
100m – 13.2
50m – 6.7
Walking Lunges, 40m
Apr 17
Bench Press
3 x 5 x 91kg
DB Curls
3 x 10 x 19kg
DB Rows
3 x 10 x 29kg
DB Press
3 x 10 x 21.5kg
Bodysaw
10 slow reps
Apr 18
Track Work
250m – 34.4
200m – 28.2
150m – 19.1
100m – 12.5
50m – 6.5
High Knees, 2 x 20m
Walking Lunges, 2 x 20m
Apr 19
SL Box Jumps
5 x 5 per leg
Bench Press
3 x 10 x 81kg
DB Rows
3 x 10 x 29kg
DB Curls
3 x 10 x 19kg
DB Press
3 x 10 x 21.5kg
Ab Ripper X, complete
Back Squat
1 x 10 x 103.5kg
2 x 10 x 108.5kg
Apr 22
Bench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kg
DB Rows
3 x 10 x 29kg
DB Press
3 x 10 x 24kg
DB Curls
3 x 10 x 19kg
Bodysaw
14 slow reps
Apr 23
Track Work
250m – 34.2
200m – 26.3 PB
150m – 19.5
100m – 12.6
Apr 24
Power Cleans
3 x 5 x 71kg
Bench Press
3 x 5 x 91kg
DB Rows
3 x 10 x 34kg
Lower Body ISO Resistance Bands
3 x 3 x 15 secs
Spiderman Press-ups
3 x 10
Apr 25
Track Work
10 x 400m (4 mins rest) all in 80 secs
400m in 63.7
Ab Wheel, 3 x 10
Apr 26
DB Bench Press
3 x 10 x 32.5kg
DB Rows
3 x 10 x 32.5kg
DB Press
3 x 10 x 25kg
DB Curls
3 x 10 x 18kg
Landmine
3 x 10 x 30kg
Apr 29
Back Squat
5 x 117.5kg
4 x 122.5kg
3 x 127.5kg
2 x 132.5kg
1 x 137.5kg
Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
1 x 107.5kg
DB Rows
3 x 10 x 32.5kg
DB Press
3 x 10 x 25kg
DB Curls
3 x 10 x 17.5kg
Ab Crunch Machine
3 x 18 x 39kg
February 12, 2019 at 10:59 pm #9325
Fraser_9to5
Keymaster
*Some of these sessions in a public gym as I was a fitness instructor and would do my own workout in the break*
May 1
Bench Press
3 x 5 x 90kg
DB Rows
3 x 10 x 35kg
DB Press
3 x 10 x 27.5kg
DB Curl
3 x 10 x 18kg
Spiderman Press-Ups
3 x 12
May 2
Track Work
250m – 35.9
200m – 26.6
150m – 18.2
100m – 12.1 =PB
50m – 6.4
Walking Lunges, 2 x 20m
High Knees, 2 x 20m
Ab Wheel
3 x 1 minute
May 3
Warm up – KB Swings 2 x 25 x 15kg
Power Clean
3 x 10 x 60kg
Bench Press
2 x 10 x 80kg
1 x 9 x 80kg
Back Squat
3 x 10 x 110kg
DB Rows
3 x 10 x 35kg
DB Press
3 x 10 x 25kg
DB Curls
3 x 10 x 17.5kg
Landmine
3 x 20 x bar + 5kg
May 5
Power Clean
5 x 70kg
4 x 72.5kg
3 x 75kg
2 x 77.5kg
1 x 80kg
Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
1 x 107.5kg
DB Rows
3 x 10 x 35kg
DB Windmills
1 x 12 x 10kg
2 x 10 x 12.5kg
May 7
KB Swings
4 x 60 x 15kg
High Knees, 2 x 20m
Walking Lunges, 2 x 25m
May 8
Power Clean
3 x 5 x 72.5kg
Bench Press
3 x 5 x 90kg
Back Squat
3 x 5 x 120kg
DB Rows
3 x 10 x 35kg
DB Press
3 x 10 x 25kg
DB Curl
3 x 8 x 20kg
Spiderman Press-Ups
3 x 14
May 9
Track Work
3 x 5 x 100m (30 sec/2.5 mins) average 15-15.5 secs
1 mile
6 mins 40 secs
Walking Lunges, 30m, 20m
High Knees, 30m, 20m
Ab Wheel 3 x 1 minute
May 10
Track Work (again!)
300m – 47.1
200m – 31.6
100m – 15.8
300m – 42.8
200m – 27.7
100m – 12.4
May 12
Hip Mobility
Broad Jumps
Plyo Hops
2 x (2 x 30m hops, 3 x 30m)
Plyometric session on grass, good co-ordination having not done it in ages and was pleased with the difficulty.
May 14
Power Cleans
5 x 72.5kg
4 x 72.5kg
3 x 77.5kg
2 x 80kg
1 x 82.5kg
Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
0 x 107.5kg
Back Squat
5 x 120kg
4 x 125kg
3 x 130kg
2 x 135kg
1 x 140kg
DB Rows
3 x 10 x 35kg
DB Curl
3 x 10 x 20kg
DB Press
1 x 10 x 27.5kg
1 x 10 x 25kg
stopped – nerve pain
DB Windmill
3 x 10 x 12.5kg
May 15
Track Work
250m – 33.6
200m – 26.9
150m – 19.3
100m – 13.2
50m – 6.4
Walking Lunges, 35, 15m
High Knees 35, 15m
Spiderman Press-ups 3 x 16
May 18
Bench Press
80kg x 9, 5, 4
DB Floor Press
3 x 8 x 25kg
Chin Ups/Pullups
2 x 2 x 8
Lat Raise
3 x 12 x 5kg
DB Curl
3 x 8 x 20kg
Landmine
3 x 10 x 30kg
May 19
Track Work
Plyo Jumps
2 x 30m hops (best of ~5.10)
3 x 30m (best ~4.25)
300m – 44.6
200m – 29.4
100m – 14.1
300m – 41.7
200m – 26.8
100m – 12.3
Ab Wheel, 3 x 1 minute
May 21
Track Work
Plyometric Hops
2 x 30m Hops
3 x 30m
250m – 34.9
200m – 26.9
150m – 18.8
100m – 12.2
50m – 7.0
I stepped on a slippery patch of floor yesterday and tweaked my groin, started to feel it in the 150m today, more in the 100m and the 50m was at 80% just to complete the session as it was seizing up a bit.
Update: Injury feels more hip flexor than groin, it impacts my walking so could be a few days before I can run. Hoping I can squat tomorrow!
May 22
Bench Press
8 x 60kg
5 x 80kg
5 x 90kg
5 x 95kg
DB Bench
2 x 10 x 32.5kg
1 x 9 x 32.5kg
DB rows
4 x 12 x 35kg
Reverse Flyes
2 x 12 x 5kg
DB Windmill
3 x 12 x 12.5kg
May 23
Back Squat
5 x 60kg
5 x 90kg
5 x 110kg
Reverse Lunge
2 x 10 x 60kg
1 x 10 x 65kg
Good Mornings
2 x 8 x 40kg
1 x 8 x 45kg
Plate Hold
3 x 20kg per hand x 1 minute
May 25
Bench Press
80kg x 10, 6, 5
DB Floor Press
3 x 8 x 25kg
Chin Ups/Pull Ups
2 x 2 x 9
Lat Raise
3 x 12 x 6.25kg
Bicep Curl
3 x 8 x 20kg
Landmine
3 x 10 x bar + 15kg
May 26
Track Work
2 x 500m (sub 1:40)
2 x 600m (sub 2:00)
1 mile – 6 mins 0 secs PB
Ab Wheel Standing
3 x 5
May 27
Back Squat
5 x 60kg
5 x 90kg
5 x 110kg
5 x 125kg
Reverse Lunges
3 x 10 x 65kg
Good Mornings
2 x 8 x 45kg
1 x 8 x 47.5kg
Plate Hold
3 x 20kg x 65 secs
May 30
Bench Press
5 x 90kg
5 x 92.5kg
DB Bench
2 x 10 x 32.5kg
1 x 9 x 32.5kg
DB Rows
4 x 12 x 35kg
DB Reverse Flyes
2 x 12 x 5kg
DB Windmill
3 x 10 x 15kg
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