2019 Training Log

Viewing 3 posts - 16 through 18 (of 18 total)
  • Author
    Posts
  • #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

    #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.

    #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.

Viewing 3 posts - 16 through 18 (of 18 total)
  • You must be logged in to reply to this topic.