2019 Training Log

This topic contains 17 replies, has 1 voice, and was last updated by Fraser_9to5 Fraser_9to5 3 months, 2 weeks ago.

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  • #9255
    Fraser_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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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