2021 Training Log

Viewing 5 posts - 6 through 10 (of 14 total)
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  • #10496
    Fraser_9to5
    Keymaster

    18 August

    Around The Square – 3 x 4
    ATG Split Squat – 3 x 10 x 30kg
    Reverse Nordic – 3 x 8
    Nordic Curls – 3 x 7
    SL Calf Raise – 3 x 12
    Conditioning – Jog length, run width 10 mins

    31 August

    Front Squat – 5 x 10 x 40kg
    Underhand Barbell Row – 5 x 10 x 30kg

    I need something short and sweet for legs so I thought about 5/3/1 Boring But Big.

    2 Sept

    Front Squat – 5 x 45kg, 5 x 52.5kg, 15 x 60kg
    Straight Leg Deadlift – 5 x 10 x 30kg

    I do so much RDL and not much straight leg deadlift so the technique needs focus, pleased with front squat and could have done more reps.

    4 Sept

    Jump Squats – 150 in 3:34

    I’ve done conditioning as a finisher before so I got through it really quickly when fresh. Will need to either add weight or include some weights beforehand.

    6 Sept

    DeFranco Daily Dozen

    I’m about 2 weeks away from having a proper home gym setup again for the first time since December. I’ve been at my parents and while my weights are in the garage it’s not as easy to set everything up as it was in my last house. I did some massage gun this week too as my legs are very deconditioned.

    #10497
    Fraser_9to5
    Keymaster

    7 Sept

    Straight Leg Deadlift – 5 x 40kg, 5 x 45kg, 10 x 50kg
    Front Squat – 5 x 10 x 42.5kg

    9 Sept

    Front Squat – 3 x 50kg, 3 x 55kg, 12 x 62.5kg
    Around The Square – 3 x 4
    Straight Leg Deadlift – 5 x 10 x 32.5kg

    12 Sept

    Conditioning – Jog length, lunge width for 10 mins (~25m x 10m)

    This is from GreySkull, it’s meant to be a football field but I used a scaled down one in my parents garden.

    14 Sept

    Straight Leg Deadlift – 3 x 42.5kg, 3 x 47.5kg, 9 x 55kg
    Front Squat – 5 x 10 x 45kg

    I added 2.5kg to the Boring But Big workout and it’s still relatively comfortable.

    16 Sept

    Front Squat – 5 x 52.5kg, 3 x 60kg, 10 x 67.5kg
    Around The Square – 3 x 4
    Straight Leg Deadlift – 5 x 10 x 35kg

    Still not maxing out on reps in the final set.

    19 Sept

    Treadmill – 10 mins (3 mins) 7 mins @ 7.4mph, 1 degree incline

    I have access to a treadmill and opted for that over running in the rain. I picked a pace and it ended up being too much for me so I took a brief rest before finishing the intended ~2 miles.

    21 Sept

    Straight Leg Deadlift – 5 x 45kg, 3 x 50kg, 10 x 57.5kg
    Front Squat – 5 x 10 x 47.5kg

    23 Sept

    Treadmill – 17 mins @ 7.4mph, 1 degree incline

    Same workout as before but without the break.

    27 Sept

    Treadmill – 16 mins @ 7.5mph, 1 degree incline

    This is exactly 2 miles and I’d rather do the same total distance at a faster pace than increase speed and maintain total run time.

    I’m moving house which will be 4-5 days without the time or access to a gym so I’ll pick up 5/3/1 in my new place.

    #10498
    Fraser_9to5
    Keymaster

    5 Oct

    Front Squat – 5 x 47.5kg, 5 x 55kg, 12 x 62.5kg
    Straight Leg DL – 5 x 10 x 40kg

    6 Oct

    Dominik Sky Beginner Abs – 1 set

    7 Oct

    Straight Leg DL – 5 x 40kg, 5 x 47.5kg, 11 x 52.5kg
    Front Squat – 5 x 10 x 50kg

    Decent weight for 5 x 10, not in a rush to progress

    9 Oct

    Rowing Machine – 4 x 500m (2 mins) in 1:54-1:56

    Bought a new pm3 monitor on my concept2 so I’m back to rowing.

    12 Oct

    Front Squat – 3 x 50kg, 3 x 57.5kg, 10 x 65kg
    Straight Leg DL – 5 x 10 x 40kg
    Around The Square – 3 x 4

    I’m still not maxing out on the reps, my lower back has felt a bit stiff and I probably need to stretch more outside of workouts.

    14 Oct

    Straight Leg DL – 3 x 45kg, 3 x 50kg, 8 x 57.5kg
    Front Squat – 5 x 10 x 50kg
    SL Calf Raises – 3 x 12 x BW

    Front squat was easier this time, fine to progress slightly. I’m adding in a few additional exercises as my Achilles is very tender and needs strengthening/rehab.

    16 Oct

    Rowing Machine – 4 x 500m (2 mins) in 1:54-1:56

    #10502
    Fraser_9to5
    Keymaster

    19 Oct

    Front Squat – 5 x 55kg, 3 x 62.5kg, 14 x 70kg
    Around The Square – 3 x 4
    Straight Leg DL – 5 x 10 x 40kg

    I’ve been stopping short on the final set but I pushed it more this time, still not to failure though.

    21 Oct

    Straight Leg DL – 5 x 47.5kg, 3 x 52.5kg, 10 x 60kg
    Front Squat – 5 x 10 x 52.5kg
    SL Calf Raises – 3 x 12 x BW

    I bumped the front squat weight but I can go heavier again. I feel like I’m getting in the groove now and can start challenging myself, it’s possible I jump ahead on the 5/3/1 for front squats but probably not.

    24 Oct

    Rowing Machine – 4 x 500m (2 mins) in 1:53, 1:53, 1:56, 1:54

    I try to set a tough pace but always run the risk of blowing up and not being able to finish all four reps.

    #10503
    Fraser_9to5
    Keymaster

    2 Nov

    Front Squat – 5 x 50kg, 5 x 57.5kg, 10 x 65kg
    Around The Square – 3 x 4
    Straight Leg DL – 5 x 10 x 42.5kg

    I had a week off which coincided nicely with laser tattoo removal. Still have some residual heavy leggedness so I didn’t max out on the 5+ set of front squats. I also skipped ahead in 5/3/1 so instead of the 75kg template I’m using the 77.5kg.

    4 Nov

    Straight Leg DL – 5 x 42.5kg, 5 x 50kg, 12 x 55kg
    Front Squat – 5 x 10 x 55kg
    SL Calf Raises – 3 x 12 x BW

    I filmed my last set of straight leg deadlifts because I know my knees aren’t perfect but they were better than I expected. Front squats are getting a little boost each time, 55kg feels good.

    7 Nov

    Rowing Machine – 2 x 1000m (4 mins) in 3:58, 3:59

    I wanted under 4 minutes and I was never in danger of failing. In the second rep I went through 500m in 1:56 and that was too fast so I struggled a bit in the end

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