2019 Training Log

Viewing 5 posts - 6 through 10 (of 18 total)
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  • #9409
    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
    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
    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
    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
    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.

Viewing 5 posts - 6 through 10 (of 18 total)
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