2014 Training Log

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  • #9308
    Fraser_9to5Fraser_9to5
    Keymaster

    Keeping this going, 2014 I was mostly training for rugby and had weights at home. Also had access to an athletics track.

    Jan 4 2014

    Snatch (single) to OH Squat (reps) 4 x 10 x 35kg

    Jan 5

    Track Work (mish mash)

    4 x 100m w 30 secs rest
    200m, 3 x 100m – 34.4, 15.2, 15.4, 15.4
    200m, 100m, 200m – 31.8, 14.9, 28.9
    Hang Power Clean & Jerk 5 x 5 x 50kg

    Track was very poor to start, I was so out of breath from simple back to back runs. When it’s that poor I just do single runs as fatigue can make it too slow to be worthwhile. I was pleased with the last few runs, particularly sub 29 in 200m. I will try and get to the track in midweek and do another tempo session to blow more of the cobwebs away.

    Jan 7

    Bench Press 8 x 75kg, 5 x 87.5kg, 3 x 95kg, 3 x 1 x 105kg, 5 x 90kg
    Pendlay Rows 6 x 3 x 75kg
    A1 OHP 5 x 5 x 60kg
    A2 Pullups 5 x 5
    B1 Bicep Curls 3 x 5 x 42.5kg
    B2 Skull Crushers 3 x 5 x 42.5kg

    Jan 8

    Back Squat 5 x 4 x 110kg, 1 x 4 x 112.5kg
    Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 130kg
    ISO Res Band 2 x 3 x 15 secs
    Calf Raises 5 x 5 x 80kg
    Abs 3.5 mins

    Jan 9

    A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 19 x 22.5kg
    A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
    3 Way Raise 3 x 15 x 5kg
    Incline Hammer Rows 3 x 15 x 20kg
    B1 DB Preacher Curl 2 x 15 x 15kg
    B2 OH 1 Arm DB Ext 2 x 15 x 15kg

    Jan 11

    Snatch (1) to Overhead Squat (reps) 4 x 10 x 40kg

    Jan 12

    Track Work

    3 x 60m ~ 7.8 secs
    2 x 70m ~8.7 secs
    1 x 80m 10.1 secs

    300m in 51 secs, 300m in 53 secs, 400m in 76 secs, 300m in 52 secs

    Hang Power Clean (1) & Jerk (reps) 5 x 5 x 50kg

    Jan 13

    Back Squat 4 x 110kg, 2 x 4 x 115kg, 4 x 117.5kg, 2 x 4 x 115kg
    Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 135kg
    ISO Res Band 2 x 3 x 15 secs
    Shoulder Elevated Hip Bridge 5 x 60kg, 2 x 5 x 70kg, 2 x 5 x 80kg
    Calf Raises 2 x 5 x 90kg, 3 x 5 x 100kg
    Ab Wheel 3 x 20

    Jan 14

    Bench Press 8 x 80kg, 5 x 92.5kg, 3 x 97.5kg, 1 x 110kg, 1 x 115kg, 0 x 120kg, 1 x 120kg PB!!
    Pendlay Row 6 x 3 x 75kg
    A1 OHP 5 x 5 x 60kg
    A2 Pullups 5 x 6
    B1 Bicep Curls 3 x 5 x 45kg
    B2 Skull Crushers 3 x 5 x 45kg

    Jan 16

    A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
    A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
    3 Way Raise 3 x 15 x 5kg
    Incline Hammer Rows 3 x 15 x 20kg
    B1 DB Preacher Curl 2 x 15 x 15kg
    B2 OH 1 Arm DB Ext 2 x 15 x 15kg

    Jan 17

    Good Mornings 3 x 12 x 50kg
    RLESS 25 x 50kg, 20 x 55kg, 15 x 57.5kg
    DB Walking Lunge 2 x 30 x 15kg
    SL Calf Raise 3 x 20
    Tibialis Anterior Raise 3 x 20

    Jan 19

    Track Work

    8 x 10m, 8 x 20m, 2 x 30m
    3 x 4 x 100m (30 secs/2.5 mins) avg 15.9 secs

    General Strength Circuits 5 x (3 x 30 secs)
    Ab Planks 3 x (side, side, front) x 30 secs

    Jan 20

    Back Squat 4, 5, 5, 4, 4, 2 x 115kg
    Deadlift 8 x 117.5kg, 6 x 122.5kg, 4 x 127.5kg, 2 x 137.5kg
    HS Swiss Ball Curls 5 x 8
    Calf Raises 5 x 5 x 100kg
    Ab Wheel 3 x 20

    Jan 21

    Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 0 x 115kg, 1 x 115kg, 1 x 115kg, 5 x 97.5kg
    Pendlay Row 6 x 3 x 75kg
    A1 OHP 5 x 5 x 60kg
    A2 Pullups 5 x 6
    B1 Bicep Curls 3 x 5 x 45kg
    B2 Skull Crushers 3 x 5 x 45kg

    Jan 22

    Track Work

    5 x 400m (75%, 3 mins rest) – 80 secs, 80 secs, 80 secs, 78 secs, 73 secs

    Breathing was an issue after 250m on most reps and I maintained as best I could. Set off a little fast on the last run to get under 76 secs (equates to 19 secs per 100m) and almost hit 72. Want to work towards a set of 6 in 72 secs.

    RDL 3 x 12 x 80kg
    Back Squat 25 x 60kg, 20 x 70kg, 13 x 80kg
    BB Forward Lunges 30 x 40kg, 30 x 45kg
    SL Calf Raise 3 x 20
    Tibialis Anterior Raise 3 x 20
    Ab Planks 3 x 90 secs

    Jan 23

    A1 Incline BB Chest Press 15 x 55kg, 12 x 55kg, 20 x 45kg
    A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
    3 Way Raise 3 x 15 x 5kg
    Incline Hammer Rows 3 x 15 x 20kg
    B1 DB Preacher Curl 2 x 15 x 15kg
    B2 OH 1 Arm DB Ext 2 x 15 x 15kg

    Jan 25

    Rugby Match (Lost 24 – 3)

    Jan 26

    Track Work

    1200m – 4 mins 55 secs

    10 x 180m (40 secs on 20 off)
    10 x 150m (30 secs on 30 off)
    10 x 110m (20 secs on 40 off)

    1200m – 5 mins 04 secs

    Jan 27

    Back Squat 5, 6, 5, 5, 3 x 115kg
    Deadlift 8 x 117.5kg, 6 x 122.5kg, 4 x 127.5kg, 2 x 137.5kg – back rounded on the double, fatigue rather than a limiting weight
    HS Swiss Ball Curls 5 x 9
    Ab Wheel 3 x 20

    Jan 28

    Bench Press 8 x 85kg, 5 x 97.5kg, 2 x 102.5kg, 8 x 82.5kg
    Pendlay Row 6 x 3 x 75kg
    A1 OHP 5 x 5 x 60kg
    A2 Pullups 5 x 6
    B1 Bicep Curls 2 x 5 x 45kg
    B2 Skull Crushers 1 x 5 x 45kg

    Jan 29

    Track Work – Aerobic Endurance

    3 x 6 x (2 x 55m run [ second run with rugby ball ], 55m jog), 1 x 3 x same – 3 mins rest between sets

    RDL 3 x 12 x 80kg
    Back Squat 25 x 60kg, 20 x 70kg, 15 x 80kg
    BB Fwd & Reverse Lunges 30 x 50kg
    Ab Planks 3 x 90 secs

    Jan 30

    A1 Incline BB Chest Press 15 x 55kg, 12 x 55kg, 20 x 45kg
    A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
    3 Way Raise 12, 10, 8 x 5kg
    Incline Hammer Rows 3 x 15 x 17.5kg
    B1 DB Preacher Curl 2 x 15 x 15kg
    B2 OH 1 Arm DB Ext 2 x 15 x 15kg

    #9309
    Fraser_9to5Fraser_9to5
    Keymaster

    Feb 2

    Snatch (1) to Overhead Squat (reps) 2 x 10 x 40kg

    Track Work

    15 x 15m accelerations from a rolling start
    400m – 58.1
    2 x 6 x (2 x 55m run, 55m jog)
    Ab Planks – 3 x 100 secs

    Feb 4

    Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 1 x 112.5kg, 2 x 1 x 110kg, 5 x 97.5kg
    Pendlay Rows 2 x 3 x 75kg, 4 x 3 x 80kg
    A1 OHP 5 x 5 x 60kg
    A2 Pullups 5 x 6
    B1 Bicep Curls 3 x 5 x 45kg
    B2 Skull Crushers 3 x 5 x 45kg

    Feb 6

    A1 Incline BB Chest Press 15 x 55kg, 12 x 55kg, 20 x 45kg
    A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
    3 Way Raise 12, 10, 8 x 5kg
    Incline Hammer Rows 3 x 15 x 17.5kg
    B1 DB Preacher Curl 2 x 15 x 15kg
    B2 OH 1 Arm DB Ext 2 x 15 x 15kg
    Treadmill Walk 6.4-6.7ph, 3 degree incline, 46 mins

    Feb 11

    Back Squat 115kg x 5, 6, 5, 5, 3
    Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 135kg
    HS Swiss Ball 5 x 10
    SL Calf Raise 3 x 20
    Ab Wheel 3 x 20

    Feb 12

    Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 3 x 1 x 112.5kg, 5 x 95kg
    Pendlay Rows 6 x 3 x 80kg
    A1 OHP 5 x 5 x 60kg
    A2 Pullups 5 x 6
    B1 Bicep Curls 3 x 5 x 45kg
    B2 Skull Crushers 3 x 5 x 45kg
    Treadmill Walk 12 mins

    Feb 13

    RDL 3 x 12 x 80kg
    Back Squat 25 x 60kg, 20 x 70kg, 15 x 80kg
    Fwd/Rev Lunge 30 x 50kg
    Ab Planks 3 x 100 secs
    Treadmill Walk 13 mins

    Feb 14

    A1 Incline Chest Press 15 x 57.5kg, 12 x 57.5kg, 20 x 47.5kg
    A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
    B1 DB Curls 2 x 15 x 15kg
    B2 DB Ext 2 x 15 x 15kg

    Feb 18

    Back Squat 115kg x 8, 6, 6, 4
    Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 135kg
    HS Swiss Ball 4 x 12
    SL Calf Raise 3 x 20
    Ab Wheel 3 x 25

    Feb 18 pm

    Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 3 x 1 x 115kg, 5 x 97.5kg
    Pendlay Rows 6 x 3 x 80kg
    A1 OHP 5 x 5 x 60kg
    A2 Pullups 5 x 7
    B1 Bicep Curls 3 x 5 x 45kg
    B2 Skull Crushers 3 x 5 x 45kg

    Feb 19

    Track Work

    Shuttle Run (Triangle – ~45m run, ~45m run, ~45m jog)

    10 x 2 laps, 2 mins rest between each

    Feb 20

    A1 Incline Chest Press 15 x 57.5kg, 12 x 57.5kg, 19 x 47.5kg
    A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
    B1 DB Curls 2 x 15 x 15kg
    B2 DB Ext 2 x 15 x 15kg
    Treadmill Walk 25 mins

    Feb 22

    Snatch (1) to Overhead Squat (reps) 3 x 10 x 40kg

    Rugby Match (Lost 24-19)

    Scored one try.

    Feb 23

    Back Squat 4 x 8 x 100kg, 1 x 7 x 100kg
    A1 Reverse Lunge 4 x 8 x 60kg
    A2 RDL 4 x 8 x 70kg
    B1 Swiss Ball HS Curls 4 x 8
    B2 Resistance Band HS Curls 4 x 8
    Single Leg Calf Raises 4 x 15 per leg
    Ab Circuit 2 mins (before session), 2 x 2 mins after session
    Treadmill Walk, 15 mins 3 degree inclince 6.5kph

    Feb 24

    Bench Press 2 x 8 x 80kg, 1 x 6 x 80kg, 1 x 6 x 70kg, 1 x 6 x 60kg
    Incline Chest Press 4 x 8 x 50kg
    A1 Chin Ups 4 x 8
    A2 Incline Curls 4 x 8 x 10kg
    B1 California Press 4 x 8 x 40kg
    B2 Single Arm DB Extension 4 x 8 x 12.5kg
    Ab Circuit – 2 mins (before), 2 x 2 mins (after)
    Treadmill Walk 20 mins 3 deg incline 6.6kph

    Feb 25

    Treadmill Walk, 45 mins 3 deg incline 6.6kph – carb fasted AM cardio

    Track Work

    4 x 6 shuttle runs (run 55m, run 55m, jog 55m)

    No ball or going to ground this time and it wasn’t nearly challenging enough. I could only use the local cinder track as all grassy areas are waterlogged.

    Abs

    Crunch w Pause 3 x 20
    Hanging Leg Raise 3 x 15
    Weighted Twists 3 x 30 x 10kg
    Seated Leg Raise 3 x 20
    Reverse Crunch 3 x 20
    Chest to Floor 3 x 20 – not an ab exercise, thought I should include these since there were none in my shuttle runs

    Feb 26

    Deadlift 4 x 8 x 100kg
    Front Squat 8 x 80kg, 3 x 8 x 70kg
    A1 Good Mornings 8 x 50kg, 3 x 11 x 50kg
    A2 Forward Lunge 8 x 60kg, 3 x 7 x 60kg
    Calf Raise 80kg x 8, 9, 10, 11
    KB Swings 20kg x 10, 15, 25, 50
    Abs Circuit – 2 mins pre, 2 x 2 mins after
    Treadmill Walk, 15 mins 6.6kph 3 deg incline

    Feb 27

    A1 OHP 3 x 8 x 50kg, 1 x 6 x 50kg
    A2 Pullups 3 x 8, 1 x 7
    B1 Pendlay Rows 4 x 6 x 70kg
    B2 Hyperextensions 4 x 8
    C1 Incline Hammer Row 4 x 10 x 17.5kg
    C2 Lateral Raises 4 x 12 x 5kg
    Abs 2 mins pre, 2 x 2 mins post

    #9310
    Fraser_9to5Fraser_9to5
    Keymaster

    Mar 2

    Back Squat 5 x 8 x 102.5kg
    A1 RDL 4 x 8 x 70kg
    A2 Reverse Lunge 1 x 8 x 60kg, 3 x 7 x 60kg
    B1 Swiss Ball HS Curls 4 x 8
    B2 Resistance Band HS Curls 4 x 8
    Single Leg Calf Raises 4 x 15 per leg
    KB Swing 20kg x 10, 15, 25, 50
    Ab Circuit 2.5 mins (before session), 2 x 2.5 mins after session
    Treadmill Walk, 15 mins 3 degree inclince 6.7kph

    Mar 3

    Bench Press 75kg x 8, 8, 8, 8, 5
    Incline Chest Press 50kg x 9, 9, 8, 8
    A1 Chin Ups 4 x 9
    A2 Incline Curls 4 x 9 x 10kg
    B1 California Press 4 x 9 x 40kg
    B2 DB Extension 3 x 9 x 12.5kg, 1 x 9 x 10kg
    Abs 2.5 mins pre, 2 x 2.5 mins post
    Treadmill Walk 20 mins 3 degree 6.6kph

    Mar 4

    Track Work

    2 x 4 x 100m (40m jog between) time per 400m 1:18, 1:16
    4 x 2 x 200m (80m jog between) time per 400m 1:14, 1:13
    2 x 400m (lie face down weeping between reps) 1:13, 1:10

    Abs

    A1 Crunch w Pause 4 x 30
    A2 Reverse Crunch 4 x 30

    B1 Weighted Twists 4 x 30 x 10kg
    B2 Hanging Leg Raise 4 x 15

    Treadmill Walk 20 mins 6.6kph

    Mar 5

    Front Squats 75kg x 8, 8, 8, 8
    Deadlift 110kg x 8, 8, 8, 8
    A1 Good Mornings 55kg x 8, 60kg x 8, 8, 8
    A2 – Fwd Lunge 60kg x 7, 7, 7, 7
    Calf Raise 90kg x 8, 8, 8, 8
    KB Swings 20kg x 10, 15, 25
    Abs 2.5 mins pre, 2 x 2.5 mins post
    Treadmill 5 mins then legs gave up

    Mar 6

    A1 Pullups 4 x 8
    A2 OHP 4 x 8 x 50kg
    B1 Pendlay Rows 4 x 8 x 60kg
    B2 DB Curl & Press 4 x 7 x 15kg
    C1 Incline Hammer Row 4 x 12 x 17.5kg
    C2 Lateral Raises 4 x 12 x 5kg
    Rotator Cuff 2 x 12 x 2.5kg
    Abs 2.5 mins pre, 2 x 2.5 mins post

    Mar 8

    Rugby Match (Lost 30-19)

    Scored one try.

    Mar 10

    Back Squat 5 x 8 x 105kg
    A1 RDL 4 x 8 x 70kg
    A2 Reverse Lunges 4 x 8 x 60kg
    B1 Swiss Ball HS Curl 4 x 9
    B2 SL Calf Raise 4 x 15
    KB Swings – 10, 15, 10, 15
    Jump Rope – 250 total reps
    Abs 2.5 mins pre, 2 x 2.5 mins post

    Mar 11

    Bench Press 5 x 8 x 75kg
    Incline Chest Press 4 x 8 x 52.5kg
    A1 Chin Ups 4 x 9
    A2 Incline Curls 4 x 9 x 10kg
    B1 California Press 4 x 9 x 40kg
    B2 DB Extensions 4 x 9 x 12.5kg
    Abs 2.5 mins pre, 2 x 2.5 mins post
    Jump Rope 5 x 60 reps

    Mar 12

    Track Work

    2 x 4 x 100m (40m jog between) time per 400m 1:07, 1:07
    4 x 2 x 200m (80m jog between) time per 400m 1:05, 1:10
    2 x 400m (lie face down weeping between reps) 1:10, 1:07

    Took ten seconds off my 4 x 100m runs, pleased to get back to speed in such a short time. Average was 17 secs per 100m for the whole 2.4km tempo, think the 100m could get down to 15 secs and the 200m to 16 secs.

    Abs

    A1 Weighted Twists 4 x 40 x 10kg
    A2 Hanging Leg Raise 4 x 15

    B1 Crunch w Pause 4 x 30
    B2 Reverse Crunch 4 x 30

    Prone Knee Tuck on Swiss Ball 4 x 10

    Mar 13

    Front Squats 80kg x 8, 7, 6, 6
    Deadlift 110kg x 8, 8, 8, 8
    A1 SL Hip Raise 4 x 10
    A2 – Fwd Lunge 60kg x 7, 7, 7, 7
    Calf Raise 90kg x 10, 10, 9, 9
    KB Swings 20kg x 10, 15, 25, 50
    Abs 2.5 mins pre, 2 x 2.5 mins post
    Jump Rope 4 x 75 reps

    Mar 14

    A1 Pullups 4 x 8
    A2 OHP 4 x 8 x 50kg
    B1 Pendlay Rows 4 x 8 x 60kg
    B2 DB Curl & Press 4 x 8 x 15kg
    C1 Incline Hammer Row 4 x 12 x 17.5kg
    C2 Lateral Raises 4 x 12 x 5kg
    Rotator Cuff 2 x 12 x 2.5kg
    Abs 2.5 mins pre, 2 x 2.5 mins post
    Jump Rope 90, 80, 70, 60

    Mar 16

    Bench Press 77.5kg x 8, 8, 8, 8, 4
    Incline Chest Press 55kg x 8, 8, 8, 6
    A1 Chin Ups 4 x 9
    A2 Incline Curls 4 x 9 x 10kg
    B1 California Press 4 x 9 x 40kg
    B2 DB Extensions 4 x 9 x 12.5kg
    Abs 2.5 mins pre, 2 x 2.5 mins post

    Mar 17

    Back Squat 107.5kg x 8, 8, 7, 7, 6
    A1 RDL 4 x 8 x 72.5kg
    A2 Reverse Lunges 4 x 8 x 60kg
    B1 Swiss Ball HS Curl 4 x 10
    B2 SL Calf Raise 4 x 15
    KB Swings 20kg x 10, 15, 25, 40
    Jump Rope – 300 total reps
    Abs 2.5 mins pre, 2 x 2.5 mins post

    Mar 18

    A1 Pullups 4 x 9
    A2 OHP 4 x 9 x 50kg
    B1 Pendlay Rows 4 x 10 x 60kg
    B2 DB Curl & Press 4 x 8 x 15kg
    C1 Incline Hammer Row 4 x 12 x 20kg
    C2 Lat Raise 4 x 15 x 5kg
    Abs 2.5 mins pre 2.5 mins post

    Mar 19

    Front Squat 4 x 8 x 80kg
    Deadlift 4 x 8 x 112.5kg
    A1 SL Hip Raise 4 x 12
    A2 Fwd Lunge 4 x 7 x 60kg
    Abs 2.5 mins pre, 2.5 mins post

    Mar 20

    Track Work

    2 x 4 x 100m (40m jog between) time per 400m 1:05, 1:07
    4 x 2 x 200m (80m jog between) time per 400m 1:06, 1:08
    2 x 400m (lie face down weeping between reps) 1:12, 1:06

    Pleased with the series except for the pathetic first attempt at the 400m where I held back far too much and actually suffered more for the extra 6 seconds of effort.

    Abs

    A1 Weighted Twists 4 x 40 x 10kg
    A2 Hanging Leg Raise 4 x 15

    B1 Crunch w Pause 4 x 30
    B2 Reverse Crunch 4 x 30

    Prone Knee Tuck on Swiss Ball 4 x 10

    Mar 22

    Rugby Match (Lost 38-3)

    Mar 24

    Bench Press 80kg x 12, 8, 6, 5
    Incline Chest Press 55kg x 10, 8, 8, 6
    A1 Chin Ups 4 x 9
    A2 Incline Curls 4 x 9 x 10kg
    B1 California Press 4 x 9 x 40kg
    B2 DB Extensions 4 x 9 x 12.5kg
    Abs 2.5 mins pre, 2.5 mins post

    Mar 28

    A1 Pullups 4 x 9
    A2 OHP 4 x 10 x 50kg
    B1 Pendlay Rows 4 x 10 x 60kg
    B2 DB Curl & Press 4 x 9 x 15kg
    C1 Incline Hammer Row 4 x 12 x 20kg
    C2 Lat Raise 4 x 15 x 5kg
    Abs 2.5 mins pre 2.5 mins post

    Mar 30

    Bench Press 80kg x 12, 8, 4, 5
    Incline Chest Press 55kg x 10, 8, 7, 7
    A1 Chin Ups 4 x 9
    A2 Incline Curls 4 x 9 x 10kg
    B1 California Press 4 x 9 x 40kg
    B2 DB Extensions 4 x 9 x 12.5kg
    Abs 2.5 mins pre, 2.5 mins post

    #9311
    Fraser_9to5Fraser_9to5
    Keymaster

    Apr 6

    Too long without lifting!!

    Been up in London and itching to lift all week.

    Back Squats 4 x 8 x 105kg
    RDL 2 x 8 x 72.5kg, 2 x 8 x 77.5kg
    Swiss Ball HS Curls 4 x 10
    KB Swings 4 x 25 x 20kg
    Abs 2.5 mins pre, post

    I haven’t trained legs since March 17th as I had a calf pull in a rugby match. It was bruised this week all around where the swelling was restricted by my sock, it’s fine to walk and maybe jog on but no more than that.

    Apr 7

    Bench Press 4 x 8 x 80kg – 2 mins recovery
    Pendlay Rows 5 x 5 x 70kg
    A1 Chin Ups 4 x 9
    A2 Incline Curls 4 x 9 x 10kg
    B1 California Press 4 x 9 x 40kg
    B2 DB Extensions 4 x 9 x 12.5kg
    Abs 2.5 mins pre, 2.5 mins post

    Apr 9

    Front Squats 4 x 8 x 70kg
    Deadlift 4 x 4 x 120kg
    Lunge Jumps 4 x 8
    Abs 3 mins

    Apr 11

    DB Curl & Press 4 x 9 x 15kg – massive mistake doing these first
    Incline Chest Press 2 x 8 x 55kg, 2 x 8 x 60kg
    A1 Pullups 4 x 9
    A2 OHP 3 x 9 x 50kg
    Incline Hammer Row 4 x 12 x 20kg
    Abs 3 mins pre 3 mins post

    Apr 13

    Back Squats 6,7,6,6 x 110kg
    RDL 2 x 8 x 80kg, 2 x 8 x 90kg
    Reverse Lunges 2 x 10 x 60kg
    Swiss Ball HS Curls 3 x 15
    Abs 3 mins pre, post

    Apr 14

    Bench Press 4 x 7 x 85kg
    Pendlay Rows 5 x 5 x 70kg
    A1 Chin Ups 4 x 11
    A2 Incline Curls 4 x 9 x 10kg
    B1 California Press 4 x 10 x 40kg
    B2 DB Extensions 4 x 9 x 12.5kg
    Abs 3 mins pre, post

    Apr 16

    Track Work

    200m (4,6,6,8 mins rest) 28.3, 27.2, 27.1, 26.1, 28.1

    May 8

    Power Clean 3 x 10 x 60kg
    Bench Press 3 x 10 x 75kg
    Back Squat 3 x 10 x 95kg
    DB OHP 3 x 10 x 20kg
    DB Hammer Rows 3 x 10 x 20kg
    DB Incline Curls 3 x 10 x 12.5kg
    DB Supine Tricep Ext 3 x 10 x 12.5kg
    Abs 2 x 3 mins

    Just moved to South London and working in West London about 65 hrs a week + 20 hrs travel so finding it hard to squeeze anything in.

    May 8

    Power Clean 3 x 10 x 60kg
    Bench Press 3 x 10 x 75kg
    Back Squat 3 x 10 x 95kg
    DB OHP 3 x 10 x 20kg
    DB Hammer Rows 3 x 10 x 20kg
    DB Incline Curls 3 x 10 x 12.5kg
    DB Supine Tricep Ext 3 x 10 x 12.5kg
    Abs 2 x 3 mins

    #9312
    Fraser_9to5Fraser_9to5
    Keymaster

    May 12

    Power Clean 3 x 5 x 80kg
    Bench Press 2 x 5 x 90kg, 1 x 5 x 92.5kg
    Back Squat 3 x 5 x 110kg
    DB OHP 3 x 10 x 22.5kg
    DB Hammer Rows 3 x 10 x 22.5kg
    DB Incline Curls 3 x 10 x 15kg
    DB Supine Tricep Ext 3 x 10 x 15kg
    Abs 2 x 3 mins

    May 14

    Power Clean 5, 4 x 80kg, 3 x 82.5kg, 2 x 87.5kg, 1 x 90kg
    Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 102.5kg
    Back Squat 5, 4 x 110kg, 3 x 112.5kg, 2,1 x 115kg
    DB OHP 3 x 10 x 22.5kg
    DB Hammer Rows 3 x 10 x 22.5kg
    DB Incline Curls 3 x 10 x 15kg
    DB Supine Tricep Ext 3 x 10 x 15kg
    Abs 2 x 3 mins

    May 18

    Power Clean 3 x 5 x 80kg
    Bench Press 3 x 5 x 92.5kg
    Back Squat 3 x 5 x 110kg

    May 21

    Power Clean 3 x 10 x 60kg
    Bench Press 1 x 10 x 75kg, 2 x 10 x 77.5kg
    Back Squat 3 x 10 x 95kg
    DB OHP 3 x 10 x 22.5kg
    DB Hammer Rows 3 x 10 x 22.5kg
    DB Incline Curls 3 x 10 x 15kg
    DB Supine Tricep Ext 3 x 10 x 15kg
    Abs 2 x 3 mins

    May 28

    Power Clean 5, 4 x 80kg, 3 x 82.5kg, 2 x 87.5kg, 1 x 92.5kg
    Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 102.5kg
    Back Squat 5, 4 x 110kg, 3 x 112.5kg, 2,1 x 115kg
    DB OHP 3 x 10 x 22.5kg
    DB Hammer Rows 3 x 10 x 22.5kg
    DB Incline Curls 3 x 10 x 15kg
    DB Supine Tricep Ext 3 x 10 x 15kg
    Abs 2 x 3 mins

    May 30

    Power Clean 3 x 10 x 60kg
    Bench Press 3 x 10 x 77.5kg
    Back Squat 3 x 10 x 95kg
    DB OHP 3 x 10 x 22.5kg
    DB Hammer Rows 3 x 10 x 22.5kg
    DB Incline Curls 3 x 10 x 15kg
    DB Supine Tricep Ext 3 x 10 x 15kg
    Abs 2 x 3 mins

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