2019 Training Log

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  • July 25, 2019 at 7:27 am #10064
    Fraser_9to5
    Keymaster

      8 July

      Bench Press – 4 x 6 x 90kg
      BB Rows – 4 x 6 x 75kg
      A1 Chin Ups – 11, 9, 8
      A2 Skull Crushers – 10, 9, 9
      Ab Wheel – 3 x 12

      10 July

      I Love Basketball Sample Session
      Activation Drills, 10 approaches
      Box Jumps – 3 x 10
      Elbow Reaches – 3 x 10
      Single Leg HF Holds – 3 x 20 secs
      SL Pogo Jumps – 3 x 6
      Good Morning (3 sec ISO) – 3 x 8 x 30kg
      Hex DL – 5 x 10 x 90kg (2 mins)
      Toe Touchers – 3 x 12
      Poliquin Step Ups – 1 x 10

      11 July

      A1 OHP – 3 x 8 x 52.5kg
      A2 Inverted Rows – 20, 15, 15
      RDR – 3 x 12 x 3kg
      Weighted Push Ups – 15, 12, 10 x 20kg
      EZ Curls – 3 x 8 x 36kg

      13 July

      Cross-Country Run – 5.66km in 32:30
      1km times: 5:20, 5:40, 5:55, 6:00, 5:45

      July 25, 2019 at 7:40 am #10065
      Fraser_9to5
      Keymaster

        15 July

        Hiking – 15km, 800m elevation gain

        16 July

        Hiking – 16.6km, 1180m elevation gain

        17 July

        Hiking – 20.7km, 1000m elevatino gain

        18 July

        Hiking – 22km, 1390m elevation gain

        19 July

        Hiking – 25.2km, 1520m elevation gain

        I was in the Tatra mountains in southern Poland with my wife. The first two days carrying 10kg pack, then other 3 days about 8kg pack. It included Kozi Wierch and Swinica for those familiar with the range, setting off from Zakopane or Koznice each morning.

        I did 20 push ups one of the days but otherwise not a lot for the upper body, some of the steep sections did have chains and I was using my arms for those.

        July 28, 2019 at 2:02 pm #10066
        Fraser_9to5
        Keymaster

          20 July

          Push ups – 3 x 20
          Pull ups – 3 x 9
          DB Hammer Curl – 3 x 8 x 17.5kg
          Sprinter Sit ups – 3 x 30

          22 July

          Vertical Jump Bible Testing
          Back Squat – 5 x 80kg, 3 x 100kg, 1 x 112.5kg

          The program states a minimum squat of 1.5x BW, not a problem for me but I wanted to officially register it since I have been busy repping ~100kg.

          24 July

          Bench Press – 3 x 6 x 90kg
          BB Rows – 3 x 6 x 75kg
          Chin ups – 10,8,8
          Ab Wheel – 3 x 12

          25 July

          ATS – 2 x 4, Tuck Jumps – 10
          Swiss Ball HS Curls – 15
          Back Squat – 3 x 6 x 90kg
          RDL – 3 x 6 x 80kg
          Circuit – 20 squats, 20 squat jumps, 20 alt lunge, 20 lunge jumps, 10 step ups x 3 in 2:10, 2:16

          I’ll be doing Kelly Baggett’s Vertical Jump Program starting on Sunday so I wanted to play around with roughly the weights I’ll be using in squat & RDL. I have a “readiness” circuit for plyo’s that I did two rounds of, hard on the legs.

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