2019 Training Log

Viewing 5 posts - 11 through 15 (of 18 total)
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  • #9965
    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
    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
    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
    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
    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

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