2017 Training Log

Viewing 3 posts - 11 through 13 (of 13 total)
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  • #8763
    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
    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
    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.

Viewing 3 posts - 11 through 13 (of 13 total)
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