2019 Training Log

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  • #9255
    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
      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
        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
          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
            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.

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