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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