2018 Training Log

[Fraser_9to5]

12 Nov

Back Squat – 3 x 6 x 75kg
RDL – 3 x 6 x 75kg
DB Lunge – 3 x 8 x 20kg
Lateral Lunge – 3 x 10 x 10kg (plate)
Single Leg Calf Raise – 3 x 10

Easy 60kg on squats and RDL last week, boosted it a little to 75kg this week. Had less of a problem with DOMS after this workout.

16 Nov

Incline DB Bench – 3 x 8 x 50lbs
DB Row – 3 x 10 x 50lbs
Alternate DB Bench – 3 x 8 x 50lbs
Inverted Rows – 10,10,8
Cable Tricep Pushdown – 3 x 8 x 35lbs
Cable Bicep Curl – 3 x 8 x 35lbs

Spent a week in NYC, had to deal with a hotel gym that maxed out at 50lb DB’s, which is 22.6kg.

20 Nov

Rowing Machine – 500m in 1:50.0
Boxing – Heavy Bag 10 mins
Cross-Trainer – 25 mins

As above, hotel gym and I was just fannying about after being woefully unfit on the rowing machine. I was walking about 15km/day round the city and although there was a fair amount of junk food I did have a healthy breakfast (Huevos Rancheros Quinoa Bowl from Fresh & Co.) most days.

21 Nov

Standing Vert Test – 49cm/19.25in (yikes!!!)
Power Clean – 3 x 3 x 60kg
Hex Deadlift – 2 x 4 x 100kg
Hip Thrust – 3 x 8 x 60kg
Swiss Ball HS Curls – 3 x 10

First session back home, this will be my second leg day. Give it a week or two and my vert will be back to normal, need my squat to be back over 100kg which I’m building to slowly.

[Fraser_9to5]

22 Nov

Incline Bench Press – 3 x 6 x 65kg
One Arm DB Row – 3 x 6 x 35kg
Close Grip Bench Press – 3 x 6 x 65kg
Inverted Rows – 3 x 12
DB Hammer Curl – 3 x 10 x 12.5kg

25 Nov

Rowing Machine – 4 x 500m (2 mins) in 1:54.8, 1:50.0, 1:55.2, 1:52.7

26 Nov

Back Squat – 3 x 6 x 90kg
RDL – 3 x 6 x 90kg
DB Lunge – 3 x 8 x 20kg
Lateral Lunge – 3 x 10 x 10kg (plate)
Single Leg Calf Raise – 3 x 10
Hollow Rock – 3 x 30 secs

RDL was tough, don’t need to go heavier.

27 Nov

Bench Press – 3 x 6 x 80kg
Pull ups – 3 x 6 x 10kg
Push Press – 3 x 6 x 55kg
BB Row – 3 x 6 x 65kg
EZ Curl – 3 x 8 x 26kg
EZ French Press – 3 x 8 x 26kg
Hanging Leg Raise – 3 x 10

Can go heavier on curls and press but all the main lifts were tough, Bench & Push Press in particular.

[Fraser_9to5]

29 Nov

Standing Vert Test – 52cm/20.5in
Power Clean – 3 x 3 x 60kg
Hex DL – 3 x 3 x 110kg (focus on speed)
Hip Thrust – 3 x 6 x 75kg
Stir The Pot – 3 x 30 secs

Tender adductors from earlier in the week, they really are a weak point. The vert test was moderately enthusiastic but I can go higher. Before vert shock I could do 55cm, weird if I can’t even achieve that. Adductors meant I skipped swiss ball hamstring curls and felt delicate doing deadlifts and hip thrusts.

30 Nov

Forearm Measurements – Left (11 1/4″), Right (11 1/8″)
Grip Dynamometer – Left (47.2kg, 43kg, 50.1kg), Right (51.4kg, 53.3kg, 52.1kg)
Rack Pull 140kg – 2.5 seconds

I’m doing a grip strength 30 day challenge, using only the Power Ball gyroscope for training. These were pre-measurements. Surprised that my dominant arm (left) is weaker.

Incline Bench Press – 3 x 6 x 67.5kg
One Arm DB Row – 3 x 7 x 35kg
Close Grip Bench Press – 6 x 67.5kg, 2 x 6 x 70kg
Inverted Rows – 3 x 12
EZ Reverse Curl – 3 x 8 x 21kg
Stomach Vacuums – 4 x 10 secs

Power Ball – 5 x 8 seconds per arm
Finger Extensions – 2 x 20

The Power Ball was much harder than I thought. I planned to reach top speed and hold it for 10-15 seconds, but very quickly decided 8 seconds was more than enough. I’m not neglecting finger extensions, which train different muscles of the hand and forearm.

2 Dec

Rowing Machine – 4 x 500m (2 mins) in 1:51.7, 1:50.2, 1:52.2, 1:51.0

Power Ball – 5 x 8 seconds per arm
Finger Extensions – 2 x 20

Much better sequence, was trying to go under 1:53 average. Listened to EDM on headphones, seems to help distract me. Last rep was tough, pretended I was competing and needed a strong finish.

[Fraser_9to5]

—GAP—

I’m finishing the year with an 8 week program for bigger legs. You will find that in a separate log. I’m continuing my power ball grip strength workouts every other day.

[Fraser_9to5]

30 December

500m row – 1:50.9, 1:47.9

Tried to go all out and faded horribly. I covered 400m at 1:35 pace then completely blew up and had to stop, then crawled my way through the last 100m for 1:51. Second attempt I was tired but knew anything I did would be faster, held 1:44 pace but again faded at the end. Going to make this a challenge for people who come work out with me and have a leaderboard up.

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