2017 Training Log

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    • #8751
      Fraser_9to5Fraser_9to5
      Keymaster

      2 Jan

      A1 Zottman Curls – 4 x 7 x 8.5kg
      A2 Pronated DB Ext – 4 x 8 x 10kg
      B1 Incline Curl – 2 x 7 x 12.5kg
      B2 EZ California Press – 2 x 8 x 36kg
      Skipping Rope – 12 x 50 jumps

      —GAP—

      Holiday

      23 Jan

      A1 Bent Over Row – 3 x 10 x 40kg, 3 x 10 x 32.5kg
      A2 Bench Press – 3 x 10 x 40kg, 3 x 10 x 32.5kg
      B1 Back Squats – 3 x 10 x 40kg, 3 x 10 x 32.5kg
      B2 RDL – 3 x 10 x 40kg, 3 x 10 x 32.5kg
      C1 EZ Curl – 3 x 10 x 21kg, 3 x 10 x 16kg
      C2 EZ Skull Crushers – 3 x 10 x 21kg, 3 x 10 x 16kg

      24 Jan

      A1 Single Arm Row – 6 x 12 x 20kg
      A2 Press ups – 6 x 12
      B1 Reverse DB Lunges – 3 x 12 x 6kg
      B2 RDL – 3 x 12 x 35kg
      C1 Hammer Curls – 6 x 12 x 7kg
      C2 OH Tricep Ext – 6 x 12 x 7.5kg

      25 Jan

      A1 Incline DB Row – 6 x 15 x 15kg
      A2 Incline DB Press – 15 x 9.5kg, 5 x 20 x 9.5kg
      B1 DB OHP – 3 x 15 x 8.5kgm 3 x 15 x 6kg
      B2 Lateral Raises – 3 x 15 x 2.5kg, 3 x 15 x 1.25kg
      C1 Incline DB Curls – 6 x 15 x 6kg
      C2 DB French Press – 6 x 15 x 6kg

      26 Jan

      Rowing Machine – 10 x 250m (1 min)

    • #8752
      Fraser_9to5Fraser_9to5
      Keymaster

        Fit February Challenge at Work (1k Row)

      1 Feb

      Rowing Machine – 1000m in 3:39.2

      2 Feb

      Power Cleans – 2 x 3 x 60kg, 2 x 3 x 65kg
      Narrow Squats – 10 x 50kg, 3 x 10 x 60kg
      RDL – 2 x 10 x 50kg, 10 x 55kg
      Incline DB Row – 3 x 10 x 15kg
      V-Sit Hold – 3 x 30 secs
      Side Plank – 3 x 45 secs
      Press up Plank – 3 x 60 secs

      3 Feb

      Rowing Machine – 2 x 5 x 1 min on 1 min off @ 1:50/500m pace

      6 Feb

      Power Cleans – 1 x 3 x 60kg, 3 x 3 x 65kg
      Narrow Squats – 2 x 10 x 60kg, 2 x 10 x 65kg
      RDL – 3 x 10 x 60kg
      Incline DB Row – 1 x 10 x 15kg, 2 x 10 x 17.5kg
      V-Sit Hold – 3 x 30 secs
      Side Plank – 3 x 45 secs
      Press up Plank – 3 x 60 secs

      7 Feb

      Rowing Machine – damper setting to 10, 7 x 10 hard strokes

      9 Feb

      Power Cleans – 1 x 3 x 60kg, 1 x 3 x 65kg, 2 x 3 x 70kg
      Narrow Squats – 3 x 10 x 70kg
      RDL – 2 x 10 x 70kg
      Incline DB Row – 3 x 10 x 17.5kg
      YT Ab Circuit – 8 mins 15 secs

      10 Feb

      Rowing Machine – 6 x 500m (22,24,26,28,30,32 spm) in 1:52.6, 1:55.1, 1:54.5, 1:54.8, 1:53.5, 1:57.6

      13 Feb

      Power Cleans – 1 x 3 x 65kg, 1 x 3 x 75kg, 2 x 3 x 80kg
      Narrow Squats – 3 x 10 x 70kg
      RDL – 3 x 10 x 70kg
      Incline DB Row – 3 x 10 x 17.5kg
      YT Ab Circuit – 7 mins 55 secs

      14 Feb

      Rowing machine – 10 x 1 min on 1 min off @ 1:48 pace

      This was when I filmed my fat loss rowing video on a whim, which was my first video over 100k views.

      16 Feb

      Power Cleans – 1 x 3 x 70kg, 3 x 3 x 80kg
      Narrow Squats – 2 x 8 x 70kg, 6 x 70kg
      RDL – 3 x 10 x 70kg
      Incline DB Row – 3 x 10 x 17.5kg

      18 Feb

      Rowing Machine – 5 x 500m (22,24,26,28,30 spm) in 1:49.1, 1:47.1, 1:49.5, 1:50.7, 1:51.5

      20 Feb

      Power Cleans – 1 x 3 x 70kg, 3 x 3 x 80kg
      Narrow Squats – 2 x 8 x 70kg, 7 x 70kg
      RDL – 3 x 10 x 70kg
      Incline DB Row – 3 x 10 x 17.5kg

      Dodgy feeling in outside of right knee after front squats.

      21 Feb

      Rowing Machine – 3 x 1000m avg 2:13/500m pace
      YT Ab Circuit – 9 mins 40 secs

      Slow on the ab circuit after fatigue from rowing

      25 Feb

      Rowing Machine – 1000m in 3:26.3 (PB)

    • #8753
      Fraser_9to5Fraser_9to5
      Keymaster

      27 Feb

      Fat Grip Bench Press – 4 x 8 x 70kg
      Bent Over Row – 4 x 8 x 50kg
      Zottman Curl – 4 x 10 x 8.5kg
      Towel Hang – 20,10,10,10,10 secs

      28 Feb

      Football – 70 mins

      1 Mar

      A1 EZ Reverse Curl – 4 x 10 x 20kg
      A2 BB Behing Wrist Curl – 4 x 15 x 25kg
      Seated DB Hold – 20kg x 15 secs, 15kg x 30,26,30 secs

      2 Mar

      Fat Grip Bench Press – 3 x 8 x 70kg, 1 x 7 x 70kg
      One Arm Row – 4 x 10 x 17.5kg
      Towel Chin Ups – 5,5,3
      Rack Pull Hold – 12 secs x 100kg,110kg,110kg,100kg

      3 Mar

      Towel Hang – 4 x 20 secs
      Wrist Roller – 10kg for total of 10 mins

      4 Mar

      Rack Pull Hold – 12,12,10,12,12 secs x 100kg
      Behind Back Wrist Curl – 4 x 12 x 30kg

      5 Mar

      Cherry Pickers – 1 min
      Zottman Curls – 10 x 10kg, 10 x 12.5kg
      Hammer Curl – 4 x 12 x 12.5kg
      DB Preacher Wrist Curl – 4 x 12 x 3kg
      BB Flat Bench Wrist Curl – 4 x 12 x 20kg
      Max Towel Hang – 26 secs

      6 Mar

      Towel Chin Ups – 3 x 5
      Rack Pull DL Hold – 12,11,12,12,10 secs x 110kg
      Wrist Roller – 10kg, 20 up and down x 4

      7 Mar

      OHP – 4 x 8 x 45kg
      DB Reverse Lunge – 3 x 10 x 15kg
      EZ Reverse Curl – 4 x 10 x 25kg
      Fat Grip Seated DB Hold – 15kg x 50,60 secs, 17.5kg x 45, 51 secs
      Abs – 8 mins 36 secs

      9 Mar

      Football – 60 mins

      12 Mar

      OHP – 4 x 8 x 45kg
      Zottman Curls – 3 x 10 x 12.5kg
      Hammer Curls – 3 x 10 x 12.5kg

      13 Mar

      Back Squat – 5 x 85kg, 5 x 97.5kg, 5 x 110kg
      Hex DL – 5 x 10 x 75kg
      Hanging L-Sit – 5 x 10

      14 Mar

      OHP – 5 x 45kg, 5 x 50kg, 5 x 57.5kg
      Fat Grip Bench Press – 5 x 10 x 50kg
      Towel Chin Ups – 4 x 7, 1 x 5
      EZ Reverse Curl – 3 x 10 x 26kg
      Skull Crushers – 3 x 10 x 31kg
      BB Wrist Curl Flexors – 3 x 12 x 20kg
      DB Wrist Curl Extensors – 3 x 12 x 3.5kg
      Rear Delt Raise – 3 x 10 x 5kg

      15 Mar

      Tempo Running – 2 x 5 x 100m (50m jog/50m walk recovery)

    • #8754
      Fraser_9to5Fraser_9to5
      Keymaster

      16 Mar

      Power Cleans – 3 x 75kg, 3 x 80kg
      Hex DL – 5 x 97.5kg, 5 x 112.5kg, 5 x 127.5kg
      Back Squat – 5 x 10 x 65kg
      Rack Hold – 12 secs x 110kg, 9 secs x 120kg
      Ab Circuit – 7 mins 26 secs

      17 Mar

      Bench Press – 5 x 65kg, 5 x 75kg, 5 x 85kg
      OHP – 5 x 10 x 35kg
      Bent Over Rows – 5 x 10 x 60kg
      Zottman Curls – 3 x 10 x 12.5kg
      Hammer Curls – 3 x 10 x 12.5kg
      Skull Crushers – 3 x 10 x 31kg
      Rear Delt Raise – 3 x 10 x 6kg

      19 Mar

      Back Squats – 3 x 90kg, 3 x 105kg, 3 x 117.5kg
      Hex DL – 5 x 10 x 75kg
      Hanging L-Sit – 5 x 10

      20 Mar

      OHP – 3 x 47.5kg, 3 x 55kg, 3 x 60kg
      Bench Press – 5 x 10 x 50kg
      Towel Chin Ups – 3 x 8, 1 x 6, 1 x 5
      EZ Reverse Curl – 3 x 10 x 26kg
      EZ Skull CRushers – 3 x 10 x 31kg
      Rear Delt Raise – 3 x 10 x 6kg

      26 Mar

      Hex DL – 3 x 105kg, 3 x 120kg, 3 x 135kg
      Back Squat – 5 x 10 x 65kg
      Bench Press – 3 x 70kg, 3 x 80kg, 3 x 90kg
      OHP – 5 x 10 x 35kg
      Bent Over Row – 5 x 10 x 60kg
      Zottman Curls – 3 x 10 x 12.5kg
      Hammer Curls – 3 x 10 x 12.5kg
      Skull Crushers – 3 x 10 x 33.5kg
      Rear Delt Raise – 3 x 10 x 6kg
      Hanging L-Sit – 4 x 10

      29 Mar

      Bench Press – 5 x 75kg, 3 x 85kg, 1 x 95kg
      Incline Bench – 6,8,4 x 70kg
      OHP – 8,8,6, x 47.5kg
      Chest Dips – 7,8,9
      EZ Reverse Curl – 3 x 10 x 26kg
      Skull Crushers – 5,7 x 36kg, 8 x 31kg

      30 Mar

      Hex DL – 5 x 112.5kg, 3 x 127.5kg, 1 x 142.5kg
      Back Squats – 8 x 80kg, 8 x 85kg, 8 x 90kg
      Bent Over Row – 2 x 8 x 60kg, 8 x 65kg
      Towel Chin Ups – 8,5,6 x 5kg
      Narrow BB Curl – 3 x 8 x 31kg
      Abs
      BB Wrist Curls Flexor 4 x 25kg x max
      DB Wrist Curls Extensor 4 x 4.5kg x max

    • #8755
      Fraser_9to5Fraser_9to5
      Keymaster

      3 Apr

      Power Clean – 3 x 3 x 75kg
      Back Squats – 5 x 97.5kg, 3 x 110kg, 1 x 122.5kg
      RDL – 8,8,7 x 80kg
      OHP – 5 x 50kg, 3 x 57.5kg, 1 x 65kg
      Fat Grip Bench Press – 8 x 70kg, 2 x 8 x 75kg
      Zottman Curls – 3 x 10 x 12.5kg
      Hammer Curls – 3 x 12 x 12.5kg
      Skull Crushers – 3 x 12 x 31kg
      Rear Delt Raise – 3 x 12 x 6kg

      6 Apr

      Football – 80 mins

      10 Apr

      Bench Press – 5 x 67.5kg, 5 x 77.5kg, 5 x 87.5kg
      Incline Bench – 7,7,6 x 70kg
      OHP – 7,6,6 x 47.5kg
      Weighted Chest Dip – 3 x 7 x 5kg
      EZ Reverse Curls – 3 x 10 x 28.5kg
      Skull Crushers – 8,8,7 x 33.5kg

      11 Apr

      Hex DL – 5 x 100kg, 5 x 115kg, 5 x 132.5kg
      Back Squat – 3 x 8 x 90kg
      Bent Over Row – 3 x 8 x 65kg
      Towel Chin Ups – 7,6,4 x 5kg
      Narrow BB Curl – 8 x 31kg, 2 x 8 x 33.5kg
      Abs
      Wrist Curls, 4 x max

      13 Apr

      OHP 5 x 45kg, 5 x 52.5kg, 5 x 60kg
      Fat Grip Bench Press – 3 x 8 x 75kg
      Zottman Curls – 3 x 10 x 12.5kg
      Hammer Curls – 3 x 12 x 12.5kg
      Skull Crushers – 3 x 10 x 33.5kg
      Rear Delt Raise – 3 x 15 x 6kg

    • #8756
      Fraser_9to5Fraser_9to5
      Keymaster

      16 Apr

      Power Cleans – 3 x 75kg, 3 x 80kg, 3 x 80kg
      Back Squats – 5 x 87.5kg, 5 x 102.5kg, 5 x 115kg
      RDL – 3 x 8 x 80kg
      Abs

      17 Apr

      Bench Press- 3 x 72.5kg, 3 x 82.5kg, 3 x 92.5kg
      Incline Bench – 8,8,5 x 70kg
      OHP – 6,4 x 47.5kg, 7 x 45kg
      Chest Dips – 6,6,8 x 5kg
      EZ Reverse Curl – 2 x 10 x 31kg

      20 Apr

      Football – 60 mins

      23 Apr

      Bench Press – 15 x 75kg
      Chin ups – 15
      OHP – 16 x 37.5kg
      Dips – 7 x 20kg
      Curls – 11 x 37.5kg

      This was the Mantathlon, another YT video. 20 minute time limit.

      24 Apr

      Hex DL – 3 x 107.5kg, 3 x 125kg, 3 x 140kg
      Back Squats – 3 x 8 x 90kg
      BB Row – 3 x 8 x 65kg
      Towel Chin Ups – 5,6,7 x 5kg
      Narrow BB Curl – 3 x 10 x 33.5kg
      Abs
      Wrist Curl – 4 x max reps

      27 Apr

      OHP – 3 x 50kg, 3 x 55kg, 3 x 62.5kg
      Fat Grip Bench Press – 3 x 8 x 77.5kg
      Zottman Curls – 3 x 8 x 15kg
      Skull Crushers – 8,10,8 x 36kg
      Hammer Curls – 8,10,10 x 15kg
      Rear Delt Raise – 3 x 15 x 6kg

      28 Apr

      Power Clean – 3 x 3 x 80kg
      Back Squat – 3 x 95kg, 3 x 107.5kg, 3 x 122.5kg
      RDL – 3 x 8 x 80kg
      Abs

    • #8757
      Fraser_9to5Fraser_9to5
      Keymaster

      1 May

      Bench Press- 5 x 77.5kg, 3 x 87.5kg, 3 x 97.5kg
      Incline Bench – 8,7,7 x 70kg
      OHP – 8,7,8 x 45kg
      Dips – 3 x 8 x 5kg
      EZ Reverse Curl – 10,10,8 x 31kg
      Skull Crushers – 9,8,7 x 36kg

      2 May

      Hex DL – 5 x 115kg, 3 x 132.5kg, 5 x 147.5kg
      Back Squats – 3 x 8 x 95kg
      BB Row – 3 x 8 x 65kg
      Towel Chin ups – 4 x 5kg
      Narrow BB Curl – 3 x 10 x 33.5kg
      Abs

      8 May

      OHP – 5 x 52.5kg, 3 x 60kg, 2 x 1 x 67.5kg
      Fat Grip Bench Press – 3 x 8 x 80kg
      Zottman Curls – 3 x 8 x 15kg
      Skull Crushers – 10,10,9 x 36kg
      Hammer Curls – 3 x 8 x 15kg
      Rear Delt Raise – 3 x 12 x 6kg

      10 May

      Power Clean – 3 x 3 x 80kg
      Back Squat – 5 x 102.5kg, 3 x 115kg, 1 x 127.5kg
      RDL – 3 x 8 x 80kg
      Abs

      12 May

      Bench Press – 5 x 67.5kg, 5 x 80kg, 7 x 90kg
      Incline Bench – 8,7,4 x 70kg
      OHP – 8,8,7 x 45kg
      Dips – 3 x 6 x 10kg
      EZ Reverse Curl – 10,10,9 x 31kg

      15 May

      Hex DL – 5 x 105kg, 5 x 120kg, 5 x 135kg
      Back Squat – 5 x 90kg, 2 x 5 x 100kg
      BB Rows – 3 x 8 x 65kg
      Chin ups – 6,6,5 x 10kg
      Abs

    • #8758
      Fraser_9to5Fraser_9to5
      Keymaster

      22 May

      Power Clean – 3 x 5 x 60kg
      A1 Back Squat – 3 x 5 x 77.5kg
      A2 Borzov Hops – 3 x 5
      RLESS – 3 x 5 x 50kg
      RDL – 3 x 6 x 80kg

      23 May

      A1 Push Press – 3 x 5 x 45kg
      A2 Chin ups – 3 x 5 x 12.5kg
      OHP – 3 x 5 x 40kg
      B1 Bench Press – 3 x 5 x 62.5kg
      B2 Pendlay Rows -2 x 5 x 50kg, 5 x 60kg
      3 Way Raise – 3 x 8 x 4.5kg
      Tension Planks – 5 x 10 secs

      24 May

      Running – 4 x 40 on 20 off, 4 x 30 on 30 off, 4 x 20 on 40 off
      Sprinter Sit ups – 2 x 15

      25 May

      Power Cleans – 3 x 5 x 60kg
      A1 Hex DL – 3 x 5 x 100kg
      A2 Bench Jumps – 3 x 5
      RLESS – 3 x 5 x 50kg
      RDL – 3 x 6 x 80kg
      Ab Wheel – 3 x 5

      26 May

      A1 Push Press – 3 x 5 x 45kg
      A2 Chin ups – 3 x 5 x 12.5kg
      OHP – 3 x 5 x 40kg
      B1 Bench Press – 3 x 5 x 62.5kg
      B2 Pendlay Rows -3 x 5 x 62.5kg
      3 Way Raise – 3 x 8 x 4.5kg
      Tension Planks – 3 x 3 x 10 secs

      29 May

      Power Cleans – 4 x 4 x 70kg
      A1 Back Squat – 4 x 4 x 90kg
      A2 Borzov Hops – 4 x 4
      RLESS – 4 x 4 x 57.5kg
      RDL – 3 x 6 x 80kg

      30 May

      A1 Push Press – 4 x 4 x 52.5kg
      A2 Chin ups – 4 x 4 x 15kg
      OHP – 4 x 4 x 47.5kg
      B1 Bench Press – 4 x 4 x 72.5kg
      B2 Pendlay Rows -4 x 4 x 72.5kg
      3 Way Raise – 3 x 8 x 4.5kg
      Hanging Leg Raise – 3 x 10

    • #8761
      Fraser_9to5Fraser_9to5
      Keymaster

      1 June

      Power Cleans – 4 x 4 x 70kg
      A1 Hex DL – 4 x 4 x 115kg
      A2 Bench Jumps – 4 x 4
      RLESS – 4 x 4 x 57.5kg
      RDL – 3 x 6 x 80kg
      AB Wheel – 3 x 5

      2 June

      A1 Push Press – 4 x 4 x 52.5kg
      A2 Chin ups – 4 x 4 x 15kg
      OHP – 4 x 4 x 47.5kg
      B1 Bench Press – 4 x 4 x 72.5kg
      B2 Pendlay Rows – 4 x 4 x 72.5kg

      5 June

      Power Cleans – 5 x 3 x 80kg
      Back Squats – 5 x 3 x 102.5kg
      Borzov Hops – 5 x 3
      RLESS – 3 x 67.5kg

      Cut RLESS short as I felt awful

      6 June

      Push Press – 5 x 3 x 60kg
      Chin ups – 5 x 3 x 20kg
      OHP – 5 x 3 x 52.5kg
      Bench Press – 5 x 3 x 82.5kg
      Pendlay Rows – 5 x 3 x 82.5kg
      3 Way Raise – 3 x 8 x 4.5kg
      Leg Raises – 4 x 10

      11 June

      Push Press – 4 x 3 x 60kg, 3 x 67.5kg
      Chin ups – 4 x 3 x 20kg, 5 x 20kg
      OHP – 4 x 3 x 52.5kg, 7 x 57.5kg
      Bench Press – 4 x 3 x 82.5kg, 6 x 92.5kg
      Pendlay Rows – 4 x 3 x 82.5kg, 3 x 92.5kg
      Ab Wheel – 3 x 5

      13 June

      Power Cleans – 5 x 3 x 80kg
      Hex DL – 4 x 3 x 132.5kg, 3 x 145kg
      Bench Jumps – 5 x 3
      RDL – 3 x 6 x 80kg
      Sprinter Sit ups – 3 x 30

      15 June

      Push Press – 3 x 5 x 45kg
      Chin ups – 3 x 5 x 15kg
      OHP – 3 x 5 x 42.5kg
      Bench Press – 3 x 5 x 65kg
      Pendlay Rows – 3 x 5 x 65kg
      Ab Wheel – 3 x 5

    • #8762
      Fraser_9to5Fraser_9to5
      Keymaster

      20 June

      Power Cleans – 3 x 5 x 60kg
      Back Squat – 3 x 5 x 77.5kg
      Borzov Hops – 3 x 5
      RLESS – 3 x 6 x 50kg
      Seated Good Morning – 2 x 10 x 20kg, 10 x 25kg
      Hollow Rock – 3 x 30 secs

      23 June

      Push Press – 3 x 5 x 45kg
      Chin ups – 3 x 5 x 15kg
      OHP – 3 x 5 x 42.5kg
      Bench Press – 3 x 5 x 65kg
      Pendlay Rows – 3 x 5 x 65kg
      Ab Wheel – 3 x 5

      24 June

      Rowing Machine – 10 x 1 min on 1 min off
      Sprinter Sit Ups – 3 x 30

      26 June

      Power Cleans – 3 x 5 x 60kg
      Hex DL – 3 x 5 x 100kg
      Bench Jumps – 3 x 5
      RDL – 2 x 6 x 85kg, 8 x 85kg
      Sprinter Sit ups – 3 x 30

      27 June

      Push Press – 4 x 4 x 50kg
      Chin ups – 4 x 4 x 17.5kg
      OHP – 4 x 4 x 47.5kg
      Bench Press – 4 x 4 x 75kg
      Pendlay Rows – 4 x 4 x 75kg
      Ab Wheel – 3 x 5

      30 June

      Power Cleans – 4 x 4 x 70kg
      Back Squat – 4 x 4 x 90kg
      Borzov Hops – 4 x 4
      RLESS – 3 x 6 x 50kg
      Seated Good Morning – 2 x 10 x 25kg, 10 x 30kg
      Hollow Rock – 3 x 30 secs

    • #8763
      Fraser_9to5Fraser_9to5
      Keymaster

      1 July

      Push Press – 4 x 4 x 50kg
      Chin ups – 4 x 4 x 20kg
      OHP – 4 x 4 x 47.5kg
      Bench Press – 4 x 4 x 75kg
      Pendlay Rows – 4 x 4 x 75kg

      6 July

      Push Press – 5 x 3 x 57.5kg
      Chin ups – 5 x 3 x 20kg
      OHP – 5 x 3 x 55kg
      Bench Press – 5 x 3 x 85kg
      Pendlay Rows – 5 x 3 x 85kg

      10 July

      Power Cleans – 4 x 4 x 70kg
      Hex DL – 4 x 4 x 115kg
      Bench Jumps – 4 x 4
      RDL – 3 x 6 x 85kg

      12 July

      Push Press – 4 x 3 x 57.5kg, 6 x 65kg
      Chin ups – 5 x 3 x 20kg
      OHP – 5 x 3 x 55kg
      Bench Press – 4 x 3 x 85kg, 9 x 85kg
      Pendlay Rows – 5 x 3 x 80kg

    • #8764
      Fraser_9to5Fraser_9to5
      Keymaster

      24 July

      Power Clean – 3 x 5 x 60kg
      Back Squat – 3 x 5 x 77.5kg
      Borzov Hops – 2 x 5
      RLESS – 3 x 6 x 50kg
      Seated Good Morning – 3 x 10 x 30kg
      Hollow Rock – 3 x 30 secs

      25 July

      Push Press – 3 x 5 x 45kg
      Chin ups – 3 x 5 x 17.5kg
      OHP – 3 x 5 x 42.5kg
      Bench Press – 3 x 5 x 65kg
      Pendlay Rows – 3 x 5 x 65kg
      Ab Wheel – 3 x 5

      27 July

      Power Cleans – 3 x 5 x 60kg
      Hex DL – 3 x 5 x 100kg
      Bench Jumps – 3 x 5
      RDL – 3 x 8 x 85kg
      Sprinter Sit ups – 3 x 30

      28 July

      Push Press – 3 x 5 x 45kg
      Chin ups – 3 x 5 x 17.5kg
      OHP – 3 x 5 x 42.5kg
      Bench Press – 3 x 5 x 65kg
      Pendlay Rows – 3 x 5 x 65kg
      Ab Wheel – 3 x 5

      29 July

      Rowing Machine – 10 x 1 min on 1 min off

      31 July

      Power Clean – 3 x 4 x 70kg
      Back Squat – 4 x 4 x 90kg
      Borzov Hops – 4 x 4
      RLESS – 3 x 6 x 50kg
      Seated Good Morning – 3 x 10 x 30kg
      Hollow Rock – 3 x 30 secs

    • #8765
      Fraser_9to5Fraser_9to5
      Keymaster

      1 Aug

      Push Press – 4 x 4 x 50kg
      Chin ups – 4 x 4 x 20kg
      OHP – 4 x 4 x 47.5kg
      Bench Press – 4 x 4 x 75kg
      Pendlay Rows – 4 x 4 x 75kg
      Ab Wheel – 3 x 5

      3 Aug

      Power Cleans – 4 x 4 x 70kg
      Hex DL – 4 x 4 x 115kg
      Bench Jumps – 4 x 4
      RDL – 3 x 7 x 90kg
      Sprinter Sit ups – 3 x 30

      4 Aug

      Push Press – 4 x 4 x 50kg
      Chin ups – 4 x 4 x 20kg
      OHP – 4 x 4 x 47.5kg
      Bench Press – 4 x 4 x 75kg
      Pendlay Rows – 4 x 4 x 75kg
      L-Sit Hold – 10 x 10 secs

      7 Aug

      Power Cleans – 3 x 3 x 80kg
      Back Squat – 4 x 3 x 105kg, 5 x 115kg
      BOrzov Hops – 4 x 3
      RLESS (DB) – 3 x 6 x 25kg
      Seated Good Morning – 3 x 6 x 30kg
      Hollow Rock – 3 x 30 secs

      8 Aug

      Push Press – 5 x 3 x 60kg
      Chin ups – 5 x 3 x 20kg
      OHP – 4 x 3 x 55kg, 5 x 60kg
      Bench Press – 4 x 3 x 87.5kg, 4 x 95kg
      Pendlay Rows – 5 x 3 x 80kg
      Ab Wheel – 3 x 8

      10 Aug

      Power Cleans – 3 x 3 x 80kg
      Hex DL – 4 x 3 x 132.5kg, 6 x 145kg
      Bench Jumps – 4 x 3
      RDL – 3 x 7 x 90kg
      Sprinter sit ups – 3 x 30

      12 Aug

      Push Press – 4 x 3 x 60kg, 7 x 65kg
      Chin ups – 4 x 3 x 20kg
      OHP – 5 x 3 x 55kg
      Bench Press – 5 x 3 x 87.5kg
      Pendlay Rows – 6,5,4 x 80kg

      —GAP—

      60 days of German Volume Training, then Human Flag Training, then Smolov Jr. to finish the year, all in separate training logs.

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