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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 – 14,13,13Switched 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.
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 10kg26 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 1028 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 secs29 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 12kgGood week of training.
12 May
Around The Square – 3 x 4
Tuck Jumps – 1 x 10
Back Squat – 2 x 120kg, 3 x 8 x 80kgThis 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.
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 816 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 secs17 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.
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 secs21 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 8Tried 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 secs24 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 6:3525 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.
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