2017 Training Log

Viewing 5 posts - 6 through 10 (of 13 total)
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  • November 28, 2018 at 10:42 am #8756
    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

      November 28, 2018 at 10:47 am #8757
      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

        November 28, 2018 at 10:53 am #8758
        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

          November 28, 2018 at 12:22 pm #8761
          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

            November 28, 2018 at 12:27 pm #8762
            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

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