2019 Training Log

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    • #9255
      Fraser_9to5Fraser_9to5
      Keymaster

      I was coming into 2019 following a 3 week push up and pull up program for my upper body and an 8 week body-weight program for my legs. I finished both in late January and returned to my normal training. The final leg session was 25th January and it was so brutal I’m giving myself 10-14 days rest before lifting again.

      27 Jan

      Incline Bench – 3 x 6 x 70kg
      DB Row – 3 x 8 x 35kg
      Close Grip Bench Press – 3 x 6 x 70kg
      Inverted Rows – 3 x 12
      EZ Reverse Curls – 3 x 6 x 26kg

      I wanted to ease myself back into training after doing only push ups and pull ups for three weeks, so I left a few reps in the tank.

      30 Jan

      Bench Press – 3 x 8 x 85kg
      Lat Pulldowns – 8 x 65kg, 8, 7 x 70kg
      Seated Cable Rows – 3 x 8 x 50kg
      EZ Bicep Curls – 9,8 x 31kg, 8 x 28.5kg
      Cable Tricep Pushdown – 2 x 10 x 35kg, 9 x 30kg
      Rear Delt Raise – 2 x 12 x 2kg
      Leg Raises – 3 x 12

      This was in a public gym in Lithuania and the bench press went up easier than at my garage gym. Happy with everything else and it was my first proper upper body session of 2019.

      3 Feb

      Incline Bench – 3 x 8 x 70kg
      DB Row – 3 x 8 x 35kg
      Close Grip Bench Press – 3 x 8 x 70kg
      Inverted Rows – 15,15,12
      EZ Reverse Curls – 8,8,6 x 26kg
      Stir The Pot – 3 x 30 secs

      Good session! I decided to make this a higher rep day so I’m looking at 6-8 reps in the exercises, which I achieved in most. Almost skipped abs but I really need to stop neglecting them.

      4 Feb

      Fasted Walking – 35 mins

      I haven’t done much indoor rowing and need some fat burning workouts in the week, so instead of taxing my recovering legs I did some brisk walking. It’s more ‘carb-fasted’ as I had 10g EAA’s. Weight is 73.2kg this morning, I did this 8 week low protein diet back in Oct/Nov and bottomed out at 69kg, so it’s been really nice to start putting on mass. Over 10 weeks I’ve added 4.1kg (~9lbs) so just under 1lb/week which is promising.

    • #9320
      Fraser_9to5Fraser_9to5
      Keymaster

      NOTE: Upper body is in Bigger Arms in Six Weeks.

      7 Feb

      Back Squats – 25 x 75kg

      Have been off for two weeks recovering from a horrible leg session that included 500 walking lunges, thought I’d take it easy and do one big set.

      11 Feb

      Back Squat – 3 x 6 x 110kg
      RDL – 6,6,5 x 90kg (grip failed)
      DB Reverse Lunge – 3 x 12 x 15kg per leg
      Lateral Lunge – 2 x 10 x 10kg
      SL Calf Raise – 3 x 12 x 10kg
      Hollow Rock – 3 x 30 secs
      Jump Squats – 150 in 5:34

      Added in conditioning and will continue to do so. Squats were close, almost didn’t attempt the final rep but in the end it went up fine. My squat should be up at 120kg+ so I’m hoping it gets there quickly.

    • #9359
      Fraser_9to5Fraser_9to5
      Keymaster

      14 Feb

      Vert Test 52cm/20.5″
      Power Clean – 8 x 1 x 80kg
      Hex DL – 5 x 3 x 120kg
      Hip Thrust – 7,8,8,7 x 100kg
      Swiss Ball HS Curls – 13,12,11,11
      Conditioning (5 mountain climbers, 1 burpee x 25) – 8 mins 45 secs

      I had a 55cm vertical in May last year prior to doing Vert Shock, would like to be jumping higher than that this year (I’m considering another vert program). Switched cleans to singles, allows me more focus on maximising each rep and I used a loose 1 min rest. Having done all those lunges in my leg program I felt like increasing my volume, so instead of 3 sets of DL, Hip thrust and Swiss ball curls I did 5, 4 & 4 sets.

    • #9361
      Fraser_9to5Fraser_9to5
      Keymaster

      18 Feb

      ATS – 3 x 4
      Tuck Jumps – 2 x 10
      Back Squat – 6,5,5 x 112.5kg (last set with belt)
      RDL – 3 x 6 x 90kg
      DB Reverse Lunge – 3 x 12 x 15kg
      Lateral Lunge – 2 x 12 x 10kg
      SL Calf Raise – 3 x 12 x 10kg
      Hollow Rock – 40,40,30 secs
      Prone Hyper-extension – 3 x 6
      Jump Squats – 150 in 4:33

      ATS is Around The Square, an exercise from Vert Shock. I tweaked my back in the tuck jumps and didn’t want to injure myself in squats so stuck my lifting belt on for the final set. Jump squats aren’t too bad, might put hands on head to make it more aerobically challenging.

      20 Feb

      Fasted Walking – 35 mins

      21 Feb

      Vert Test 52cm/20.5″
      Power Clean – 8 x 1 x 80kg
      Hex DL – 5 x 3 x 125kg
      Hip Thrust – 4 x 8 x 100kg
      Swiss Ball HS Curls – 15,10,13,11

      Bit miffed my vert isn’t higher. Tried hook grip for power cleans, weird but has potential. Hex DL still really easy.

    • #9384
      Fraser_9to5Fraser_9to5
      Keymaster

      25 Feb

      ATS – 3 x 4
      Tuck Jumps – 2 x 10
      Back Squat – 6,5,5 x 112.5kg
      RDL – 6,6,5 x 95kg
      DB Reverse Lunge – 12,12,9 x 15kg (grip)
      Seated SL Calf Raise – 2 x 15 x 25kg
      Hollow Rock – 3 x 30 secs
      Prone Hyper-extension – 3 x 6
      Jump Squats – 150 in ?? under 6 minutes

      Back is still causing me problems on Mondays, will skip next week and do rehab and mobility work instead. I was timing jump squats but I reset it by mistake without checking the time.

      27 Feb

      Fasted Walking – 35 mins

      28 Feb

      Vert Test – none (wet)
      Power Clean – 5 x 1 x 80kg, 3 x 1 x 85kg
      Hex DL – 3,3,3,3,4 x 130kg
      Hip Thrust – 8,7,7,6 x 105kg
      Swiss Ball HS Curls – 13,14,15
      Conditioning (5 mountain climbers, 1 burpee x 25) – 8 mins 52 secs

      Upped a few sets of power cleans, good to challenge myself. Wore wrist straps for that as I was trying hook grip without much success. I want to transition to fewer total sets of deadlifts, even with the hex bar, as most programs use 1 maximal top set to save the lower and mid back from fatiguing.

    • #9409
      Fraser_9to5Fraser_9to5
      Keymaster

      7 Mar

      Power Clean – 4 x 1 x 80kg, 3 x 1 x 85kg
      Hex DL – 5 x 100kg, 5 x 117.5kg, 8 x 132.5kg
      Hip Thrust – 7,7,7,6 x 105kg
      Swiss Ball HS Curls – 14,13,13

      Switched deadlift to 5/3/1 as I wanted one maximal effort set to save my back. I missed out the Monday leg session which hasn’t been going well, choosing instead to work on mobility and soft tissue.

    • #9433
      Fraser_9to5Fraser_9to5
      Keymaster

      25 Mar

      ATS – 3 x 4
      Tuck Jumps – 2 x 10
      Back Squat – 4 x 6 x 105kg
      RDL – 4 x 8 x 90kg
      DB Reverse Lunge – 15 x 15kg
      Hollow Rock – 4 x 30 secs
      Prone Hyper-extensions – 3 x 6
      SL Calf Raises – 2 x 15 x 10kg

      26 Mar

      Bench Press – 3 x 4 x 100kg
      Bent Over Rows – 4 x 10 x 60kg
      Pull ups/Chin ups – 7,7,5,5
      Incline DB Curls – 10,8,9 x 12.5kg
      Decline Skull Crushers – 11,10,9 x 33.5kg
      Leg Raises – 4 x 10

      28 Mar

      Vert Test – 52cm/20.5in
      Power Clean – 3 x 1 x 80kg, 3 x 1 x 85kg
      Hex DL – 3 x 107.5kg, 3 x 125kg, 6 x 140kg
      Hip Thrust – 8,7,7,7 x 105kg
      Swiss Ball HS Curls – 15,12,11
      Stir The Pot – 3 x 30 secs

      29 Mar

      Incline Bench – 8,8,5 x 75kg
      DB Rows – 3 x 8 x 40kg
      Close Grip Bench – 6,7,7 x 82.5kg
      Conc Curls – 3 x 10 x 12kg

      Good week of training.

    • #9574
      Fraser_9to5Fraser_9to5
      Keymaster

      12 May

      Around The Square – 3 x 4
      Tuck Jumps – 1 x 10
      Back Squat – 2 x 120kg, 3 x 8 x 80kg

      This was for the end of my pre-season soccer training program and I had to estimate my 1RM in the squat. I probably had more reps in my legs but my mid-back was feeling really weak and there was nothing to gain from pushing it. It’s maybe a case of not squatting for 5 weeks as the pressure of Hex Bar Deadlift isn’t quite the same as the squat. I’ll check the sessions I was doing in March and modify them slightly before going back to it for the next month.

    • #9826
      Fraser_9to5Fraser_9to5
      Keymaster

      14 May

      Bench Press – 5,5,4,4 x 90kg
      BB Row – 4 x 10 x 60kg
      A1 Chin Ups – 8,8,6
      A2 Decline Skull Crushers – 10,9,7 x 31kg
      Ab Wheel – 3 x 8

      16 May

      Vert Test – 53cm/21″
      Power Clean – 1 x 70kg, 5 x 1 x 80kg
      Back Squat – 4 x 8 x 85kg
      Hip Thrust – 4 x 8 x 100kg
      Swiss Ball HS Curls – 14,11,15
      Stir The Pot – 3 x 30 secs

      17 May

      Incline Bench – 7,6,6 x 75kg
      DB Row – 4 x 8 x 35kg
      Rear Delt Raise – 4 x 8 x 3.5kg
      Close Grip Bench Press – 7,8,6 x 80kg
      Concentration Curls – 3 x 8 x 13.5kg
      Conditioning – 2x football pitch run length, lunge width (24 lunges short of 2 laps)

      18 May

      Shuttle Runs – 4 x 4 mins (3 mins)

      A good week of training. I’ve written it out slightly differently and as it’s the first week I skipped a few exercises, but the upcoming week should be done in full. I keep meaning to add elements of all the different training I’ve done and the balance is better now with the addition of cardio. I don’t want to sprint on my hamstring but I was confident enough after a warm up to try a vertical jump.

    • #9964
      Fraser_9to5Fraser_9to5
      Keymaster

      I started an account here https://strengthlevel.com/52858-9to5strength and after initially filling it out I will update when I either increase weight/reps on a main lift or for a weekly body-weight update. It’s a nice way to track estimated 1RM and get an indication if your strength is actually improving.

      20 May

      Around The Square – 3 x 4
      Tuck Jumps – 1 x 10
      Back Squat – 4 x 8 x 90kg
      SLRDL – 3 x 8 x 40kg, 8 x 45kg
      BB Rev Lunge – 2 x 12 x 40kg
      Hollow Rock – 3 x 30 secs

      21 May

      BB Row – 5 x 10 x 65kg
      Bench Press – 6,6,6,5,5 x 90kg
      A1 Chin Ups – 3 x 8
      A2 EZ Decline Skull Crushers – 3 x 10 x 31kg
      Ab Wheel – 3 x 8

      Tried rows first to put more emphasis on back training, hamstrings were singing from SLRDL the previous day.

      23 May

      Vert Test (skipped, really tender hamstrings)
      Power Clean – 2 x 1 x 80kg, 4 x 1 x 85kg
      Back Squat – 4 x 8 x 95kg
      Hip Thrust – 8,7,8,8 x 105kg
      Swiss Ball HS Curls – 12,15,11
      Stir the pot – 3 x 30 secs

      24 May

      Incline Bench – 7,7,5 x 75kg
      A1 DB Row – 4 x 8 x 37.5kg
      A2 Rear Delt Raise – 4 x 8 x 3.5kg
      B1 Close Grip Bench – 8,7,6 x 80kg
      B2 Conc Curls – 3 x 8 x 15kg
      Jump Squats (conditioning) – 150 in 6:35

      25 May

      Shuttle Runs – 4 x 4 mins (3 mins)

      Good week of training, I introduced single leg RDL after seeing someone on Instagram recommend it and it was really effective. The downside was I had brutal DOMS and it meant I couldn’t do vertical jump or my 30 min jog in the week.

    • #9965
      Fraser_9to5Fraser_9to5
      Keymaster

      27 May

      Around The Square – 3 x 4
      Tuck Jumps – 1 x 10
      Back Squat – 4 x 8 x 100kg
      SLRDL – 1 x 8 x 50kg, 3 x 8 x 55kg
      BB Rev Lunge – 2 x 12 x 50kg
      Hollow Rock – 3 x 30 secs

      28 May

      BB Row – 5 x 8 x 70kg
      Bench Press – 6,6,6,6,4 x 90kg
      A1 Chin Ups – 11,11,9
      A2 EZ Decline Skull Crushers – 3 x 10 x 31kg
      Grass Run – 5.4km in ~29 mins (first 3km in 5:00 pace, next 2 in 6:00 pace)

      30 May

      Vert Test – 55.5cm/21.75″
      Power Clean – 3 x 1 x 80kg, 3 x 1 x 85kg
      Back Squat – 8,8,7,8 x 102.5kg
      A1 Hip Thrust – 4 x 8 x 105kg
      A2 Warrior Lunge – 4 x 15 secs
      Swiss Ball HS Curls – 15, 10
      B1 Dead Bug Twist – 12, 8, 10
      B2 Side Hip Thrust – 16, 9, 10
      C1 Single Leg Good Morning – 3 x 10 reps then 10 sec hold
      C2 Kneeling Lunge (raise and lower back knee = 1 rep) – 3 x 10 reps then 10 sec hold
      Half Splits PNF Stretch – 3 x 50 secs

      Doing some work on flexibility and included a front splits session at the end. Also doing Neanderthal No More to correct my posture which means supersetting a regular exercise with a stretch. Vert is where it started before doing vert shock last year and I’m quietly confident I’ll go higher next week with all this stretching.

      1 June

      Dip Shrug – 3 x 15
      A1 Incline Bench Press – 7,7,6 x 75kg
      A2 Trap Stretch – 3 x 15 secs
      B1 DB Row – 4 x 8 x 40kg
      B2 Pec Stretch – 4 x 15 secs
      C1 Rear Delt Raise – 3 x 10 x 2.5kg
      C2 Band Ext Rotation – 3 x 12
      D1 Close Grip Bench – 8,7,7 x 80kg
      D2 Concentration Curls – 3 x 8 x 17.5kg
      Jump Squats – 150 in 5:40

      Lots of supersets with all this postural work.

      2 June

      Shuttle Runs – 6 x (2 x 20m, 40m, 60m) in 2:05,2:11,2:11,2:15,2:18,2:08

      Around 240m of running despite my run tracker app claiming each one was 390m! I’m not conditioned enough to benefit from these 4 x 4 minute runs meaning my overall pace is so low. Instead I thought I’d cut it in half and increase the intensity, which felt beneficial.

      4 June

      Around The Square – 3 x 4
      Tuck Jumps – 1 x 10
      Back Squat – 8,8,8,7 x 102.5kg
      SLRDL – 4 x 8 x 60kg
      A1 BB Rev Lunge – 2 x 10 x 60kg
      A2 IT Band Stretch – 2 x 15 secs
      B1 Single Leg Good Morning – 3 x 10 reps then 10 sec hold
      B2 Kneeling Lunge (raise and lower back knee = 1 rep) – 3 x 10 reps then 10 sec hold
      Half Splits PNF Stretch – 3 x 50 secs
      Hollow Rock – 3 x 30 secs

      More splits training at the end. When I did the SLRDL I had a lot of extra RoM so it’s working. I could have got the last rep on back squat but I didn’t have safety bars so chickened out. I hurt in all sorts of new places with the extra postural work I’m doing.

    • #9968
      Fraser_9to5Fraser_9to5
      Keymaster

      5 June

      Grass Run – 5.4km in ~27 mins (even 5:00/km pace throughout)

      A1 BB Rows – 4 x 8 x 70kg
      A2 Pec Stretch – 4 x 15 secs
      B1 Bench Press – 6,5,4 x 92.5kg
      B2 Trap Stretch – 3 x 15 secs

      I’d done the grass run in the morning and then didn’t feel up for the gym at all later in the day. I ended up calling it a day after each set of bench press felt harder as I took it as a sign my body was dealing with cumulative fatigue.

      7 June

      Vert Test – 56cm/22″
      Power Clean – 4 x 1 x 80kg
      Back Squat – 8,8,8,7 x 102.5kg
      A1 Hip Thrust – 4 x 6 x 110kg
      A2 Warrior Lunge – 4 x 15 secs
      Swiss Ball HS Curls – 12, 10
      B1 Dead Bug Twist – 3 x 12
      B2 Side Hip Thrust – 15,11,11
      C1 Single Leg Good Morning – 3 x 10 reps then 10 sec hold
      C2 Kneeling Lunge (raise and lower back knee = 1 rep) – 3 x 10 reps then 10 sec hold
      Half Splits PNF Stretch – 3 x 50 secs

      8-15 June on Holiday

      Daily stretching for posture and for the front splits. I had two active days, the 10th was up a mountain in Italy called Monte Fossa delle Felci and that was 962m elevation because my wife and I walked from the coast i.e. sea level, right to the summit. That was 2hrs up, 1hr down and tough on the legs. The 13th I tracked with my phone and we walked 6.5km in under 2 hrs. It was hot so included rest stops and maybe 350m elevation.

      I left for holiday around 74.2kg and came back 73.7kg. Won’t be much muscle loss as I was making sure to eat enough protein, so it’s likely the climbing is responsible.

    • #10060
      Fraser_9to5Fraser_9to5
      Keymaster

      Well I got those body-weight numbers wrong last time I posted. I actually left for holiday at 73.4kg so came back a little bit heavier.

      17 June

      Around The Square – 3 x 4
      Tuck Jumps – 1 x 10
      Back Squat – 4 x 6 x 100kg
      RDL – 2 x 6 x 100kg, 6 x 90kg
      BB Reverse Lunge – 2 x 10 x 60kg
      Hollow Rock – 3 x 30 secs

      18 June

      BB Rows – 4 x 8 x 70kg
      Bench Press – 6,4,4,4 x 90kg
      A1 Chin Ups – BW x 10,10,7
      A2 Skull Crushers – 3 x 8 x 33.5kg
      Ab Wheel – 8,9,10

      Rowing Machine – 2 x 15 mins (2:14.5 pace, 2:14.2 pace) w 6 mins rest

      Rowing machine was later in the day and in place of a long run due to the heavy rain.

      20 June

      Vert Test – 55.5cm/21.75″
      Power Clean – 5 x 1 x 80kg
      Back Squat – 4 x 8 x 100kg
      Hip Thrust – 4 x 6 x 110kg
      Swiss Ball HS Curls – 16, 16
      B1 Dead Bug Twist – 2 x 12
      B2 Side Hip Thrust – 2 x 12

      21 June

      Incline Bench Press – 6,2,3 x 75kg
      DB Rows – 4 x 8 x 40kg
      Rear Delt Raise – 3 x 12 x 2.5kg
      A1 Close Grip Bench – 8,8,5 x 80kg
      A2 Concentration Curls – 3 x 8 x 17.5kg
      Jump Squats – 150 in 5:20

      I did lots of demo’s for 9to5strength.com/shoulders which tired me out before the session began.

      22 June

      Grass Shuttle Runs
      Levels 1-7 (2 mins) Level 8 (1 min) Level 9 (1 min) Level 10 (2 mins)
      Level 8-9.5, 8-9.8, 8-9.5, 8-9.5 (3 mins, 2.5 mins, 3 mins)

      I was using the audio from the bleep test to train. I used levels 1-7 inclusive as a warm up, then tried to work out which 2 levels would be a challenge. I really like this approach, unsure on total volume but next time I think 6 runs in total with 3 mins rest seemed good, with each run lasting 90-100 seconds. I was genuinely trying to go as far as possible so it’s a bit depressing that even after a rest I can start at level 8 and only make it to 9.5, when my best this year was lvl 9.11. This was on grass instead of concrete so in that sense it’s not directly comparable.

    • #10061
      Fraser_9to5Fraser_9to5
      Keymaster

      24 June

      Around The Square – 3 x 4
      Tuck Jumps – 2 x 10
      Back Squat – 4 x 8 x 102.5kg
      Good Morning (3 sec ISO) – 8 x 20kg, 2 x 8 x 25kg
      BB Reverse Lunge (3 sec ISO) – 3 x 8 x 30kg
      Hip Flexor Hold (5 sec ISO) – 2 x 5
      Hollow Rock – 3 x 30 secs
      Prone Hyper Ext – 3 x 8

      25 June

      Bench Press – 6,6,6,5 x 90kg
      BB Rows – 4 x 8 x 70kg
      A1 Chin Ups – 10,9,8
      A2 Skull Crushers – 3 x 8 x 36kg

      Grass Run – 6.4km in 36 mins
      Pace per km = 5:17, 5:30, 5:23, 5:37, 6:01, 5:57, 5:35

      The plan is to extend this out to around 10km to build up my ability to do slow and steady running. Took a lot of effort to not walk as my breathing really goes nuts whatever the pace is.

      26 June

      Cycling – 2 x 4 miles

      Commute on a Boris Bike.

      27 June

      Vert Test – 55cm
      Power Clean – 5 x 1 x 80kg
      Back Squat – 4 x 6 x 105kg
      Hip Thrust – 6,7,8,6 x 110kg
      Good Morning (3 sec ISO) – 3 x 8 x 25kg
      BB Reverse Lunge (3 sec ISO) – 3 x 8 x 30kg

      28 June

      Incline Bench Press – 3 x 6 x 75kg
      DB Rows – 4 x 8 x 40kg
      Rear Delt Raise – 3 x 12 x 3kg
      A1 Close Grip Bench – 8,7,7 x 80kg
      A2 Concentration Curls – 3 x 6 x 20kg
      Burpees – 30 on 60 off x 4 (40 total)

      Better conditioning, I read someone’s program which stated 100 burpees in 5 minutes is a great conditioning goal and to train it you should always work at “race pace” of 1 burpee every 3 seconds. I did 10 in 30 seconds and will build on that.

      29 June

      Grass Shuttle Runs
      Levels 6-7 as a warm up
      Starting from level 8.1, 6 runs: 10.1, 9.8, 9.9, 9.7, 9.8, 9.7 (3 mins rest)

      Again using the bleep test audio, there’s something about the pace of level 9 that gets me. It’s a little too fast for my “plodding along” pace but my next gear is too tiring to maintain. I was pleased to go further than last week, a less tiring warm up helped. Each run was around 1 min 50 secs which is a good duration, if I could complete levels 8 & 9 for 6 reps and bring the rest down to 2:30 that would be amazing.

    • #10063
      Fraser_9to5Fraser_9to5
      Keymaster

      1 July

      Bench Press – 6,6,5,5 x 90kg
      BB Rows – 5 x 8 x 70kg

      Possibly short of time, not sure why I skipped the other exercises.

      2 July

      Around The Square – 2 x 4
      Tuck Jumps – 2 x 10
      Back Squat – 4 x 6 x 105kg (belted)
      Good Morning (3 sec ISO) – 3 x 8 x 25kg
      BB Reverse Lunge (3 sec ISO) – 3 x 8 x 30kg
      Hip Flexor Hold (5 sec ISO) – 2 x 8
      Hollow Rock – 3 x 30 secs

      Cycling – 2 x 4 miles

      3 July

      A1 OHP – 3 x 8 x 50kg
      A2 Inverted Rows – 18, 15, 14
      RDR – 3 x 12 x 3kg
      Weighted Push Ups – 10, 12, 10 x 20kg
      EZ Curls – 3 x 10 x 33.5kg

      4 July

      Swiss Ball HS Curls – 20 (using as a priming exercise)
      Vert Test 56cm
      Hex Bar DL – 3 x 110kg, 3 x 125kg, 3 x 140kg
      Hip Thrust – 3 x 8 x 110kg
      Good Morning (3 sec ISO) – 3 x 8 x 25kg
      BB Reverse Lunge (3 sec ISO) – 3 x 8 x 30kg

      6 July

      Cross-Country Run – 5.4km in 33 mins
      1km pace – 5:20, 5:46, 6:09, 6:20, 6:40

      7 July

      Around The Square – 2 x 4
      Tuck Jumps – 2 x 10
      Swiss Ball HS Curls – 20
      Back Squat – 4 x 110kg, 2 x 2 x 115kg, 4 x 110kg
      Circuit – 20 squats, 20 squat jumps, 20 alt lunge, 20 lunge jumps, 10 step ups x 3 in 2:15, 2:11, 2:10
      Hollow Rock – 40s, 35s, 35s

    • #10064
      Fraser_9to5Fraser_9to5
      Keymaster

      8 July

      Bench Press – 4 x 6 x 90kg
      BB Rows – 4 x 6 x 75kg
      A1 Chin Ups – 11, 9, 8
      A2 Skull Crushers – 10, 9, 9
      Ab Wheel – 3 x 12

      10 July

      I Love Basketball Sample Session
      Activation Drills, 10 approaches
      Box Jumps – 3 x 10
      Elbow Reaches – 3 x 10
      Single Leg HF Holds – 3 x 20 secs
      SL Pogo Jumps – 3 x 6
      Good Morning (3 sec ISO) – 3 x 8 x 30kg
      Hex DL – 5 x 10 x 90kg (2 mins)
      Toe Touchers – 3 x 12
      Poliquin Step Ups – 1 x 10

      11 July

      A1 OHP – 3 x 8 x 52.5kg
      A2 Inverted Rows – 20, 15, 15
      RDR – 3 x 12 x 3kg
      Weighted Push Ups – 15, 12, 10 x 20kg
      EZ Curls – 3 x 8 x 36kg

      13 July

      Cross-Country Run – 5.66km in 32:30
      1km times: 5:20, 5:40, 5:55, 6:00, 5:45

    • #10065
      Fraser_9to5Fraser_9to5
      Keymaster

      15 July

      Hiking – 15km, 800m elevation gain

      16 July

      Hiking – 16.6km, 1180m elevation gain

      17 July

      Hiking – 20.7km, 1000m elevatino gain

      18 July

      Hiking – 22km, 1390m elevation gain

      19 July

      Hiking – 25.2km, 1520m elevation gain

      I was in the Tatra mountains in southern Poland with my wife. The first two days carrying 10kg pack, then other 3 days about 8kg pack. It included Kozi Wierch and Swinica for those familiar with the range, setting off from Zakopane or Koznice each morning.

      I did 20 push ups one of the days but otherwise not a lot for the upper body, some of the steep sections did have chains and I was using my arms for those.

    • #10066
      Fraser_9to5Fraser_9to5
      Keymaster

      20 July

      Push ups – 3 x 20
      Pull ups – 3 x 9
      DB Hammer Curl – 3 x 8 x 17.5kg
      Sprinter Sit ups – 3 x 30

      22 July

      Vertical Jump Bible Testing
      Back Squat – 5 x 80kg, 3 x 100kg, 1 x 112.5kg

      The program states a minimum squat of 1.5x BW, not a problem for me but I wanted to officially register it since I have been busy repping ~100kg.

      24 July

      Bench Press – 3 x 6 x 90kg
      BB Rows – 3 x 6 x 75kg
      Chin ups – 10,8,8
      Ab Wheel – 3 x 12

      25 July

      ATS – 2 x 4, Tuck Jumps – 10
      Swiss Ball HS Curls – 15
      Back Squat – 3 x 6 x 90kg
      RDL – 3 x 6 x 80kg
      Circuit – 20 squats, 20 squat jumps, 20 alt lunge, 20 lunge jumps, 10 step ups x 3 in 2:10, 2:16

      I’ll be doing Kelly Baggett’s Vertical Jump Program starting on Sunday so I wanted to play around with roughly the weights I’ll be using in squat & RDL. I have a “readiness” circuit for plyo’s that I did two rounds of, hard on the legs.

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