2019 Training Log

This topic contains 8 replies, has 1 voice, and was last updated by Fraser_9to5 Fraser_9to5 17 hours, 36 minutes 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.

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