2017 Training Log

This topic contains 12 replies, has 1 voice, and was last updated by Fraser_9to5 Fraser_9to5 3 months, 2 weeks ago.

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  • #8751
    Fraser_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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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