Aug 10
Eccentric SL HS Curls
2 x 8 x 15kg
Aug 11
Proper DB Rows
1 x 10 x 18.5kg
2 x 10 x 21kg
Alt DB Bench Press
2 x 20 x 31kg
Barbell Curls
2 x 10 x 37kg
No legs today (thurs) so that’s all i’ve done this week. I feel fresher, threw an OH shot put pb today and ran some submax flying 100’s so by saturday i’ll be ready to get back on my last few training weeks of summer.
Aug 14
Back Squat
6 x 110kg
6 x 115kg
2 x 5 x 120kg
Eccentric SL Ham Curls
8 x 15kg
2 x 8 x 16.25kg
Wall Sit/Ski Squats
8 in 120 secs, 30kg
Pretty wrecked after sprints, needed an hour to recover before hitting weights. Squats felt strong, greater depth and the wall sit afterwards made it a solid leg day.
Aug 15
Proper DB Rows
3 x 10 x 21kg
Alt DB Bench Press
2 x 20 x 31kg
Seated Twists
3 x 26 x 20kg
Bent Over DB Flyes
2 x 12 x 5kg
Aug 17
Hang Cleans
2 x 4 x 73.5kg
Eccentric SL Ham Curls
2 x 8 x 16.25kg
Hang cleans flew up, pleased with my power.
Aug 18
Chin Ups
3 x 15
Proper DB Rows
3 x 11 x 21kg
Alt DB Bench Press
2 x 16 x 33.5kg
BB Curls
2 x 10 x 37kg
Ab Circuit
15 mins
Got to 20 x 35kg last winter for DB bench so should beat that this time around.
Aug 21
Pullup Challenge
40 in 2:10
Squats
1 x 6 x 110kg
1 x 6 x 120kg
1 x 5 x 125kg
Eccentric SL Ham Curls
3 x 8 x 16.25kg
Wall Sit/Ski Squats
8 in 120 secs, 30kg
Had a pop at the overhand pullup challenge, thought I could dip under 2 mins as i did 39 in 1:59 but missed the last one. Squats were solid, ham curls are feeling pretty easy now and the wall sit was brutal. I’m really getting into a good rhythm and couldn’t have asked for a better weeks training.
Aug 27
Deadlift
4 x 10 x 88.5kg
I set up for each one, so in a way it was 40 singles, but I had larger gaps every ten.
There was an insane tailwind on tuesday and I took 0.25 secs off my 100m training time, so although it doesn’t count it’s good overspeed training to get my legs going that fast. The other side of that is I was crap the next session, so have taken this opportunity to get some rest.
Plan is to take three weeks off from any kind of running, my coach stressed to keep up the core work and fitness or i’ll unnecessarily suffer in the first week of GPP.
week 1 UB & LB Weights, circuits & Vert Program
week 2 UB Weights, circuits
week 3 UB & LB Weights, circuits & Vert Program
Aug 29
Hurdle Jumps
4 x 8 x 76/84cm
Jumps for Height
3 x 6
Jump into Lunge
3 x 6 per leg
Shock Jump
3 x 5 x 80cm
Squats
2 x 8 x 110kg
2 x 8 x 112.5kg
Eccentric SL Ham Curls
2 x 9 x 20kg
Side bridge 2 x 1 min per side
Front bridge 2 mins
Enjoyed that workout. I felt fresher already in squats and HS curls. Need to dig up last years numbers so I can smash them.
Aug 30
Proper DB Rows
3 x 9 x 23.5kg
Alt DB Bench Press
1 x 18 x 33.5kg
1 x 14 x 33.5kg
BB Curls
2 x 10 x 37kg
Ab Circuit
15 mins
Aug 31
Eccentric SL Ham Curls
2 x 9 x 20kg
Wall Sit/Ski Squats
8 in 120 secs, 35kg
Played basketball for an hour as a warm-up/vert. practice. Wall sit was easy, what a difference a session without acceleration makes to my quads.
Sept 2
Deadlift
1 x 10 x 93.5kg
3 x 10 x 98.5kg
SLRDL
2 x 10 x 44.5kg
Worked on lifting explosively off the floor and felt good. Found my numbers from last year and squats and HS curl are the only ones i’m not beating already, so unless I drop dramatically in the next 2 1/2 weeks before winter training then I should be a few steps ahead of where I was last year.
Sept 5
Hurdle Jumps
4 x 8 x 76/84cm
Jumps for Height
2 x 6
Jump into Lunge
2 x 6 per leg
Shock Jump
3 x 5 x 80cm
Squats
1 x 8 x 110kg
1 x 8 x 115kg
2 x 8 x 120kg
Eccentric SL Ham Curls
1 x 8 x 21.25kg
1 x 8 x 22.5kg
Side bridge 1 min per side
Front bridge 2 mins
Good session, got some good clearance over the hurdles. Squats feel really solid, I look forward to progressing in them as last winter was mostly unilateral work.
Sept 11
Proper DB Rows
3 x 9 x 23.5kg
Alt DB Bench Press
2 x 18 x 33.5kg
Bent Over DB Flyes
2 x 12 x 5kg
Seated Twists
3 x 30 x 20kg
This week has involved a lot of rest, had some issues with my hips and left adductor but i’ve stretched and foam rollered to loosen things up.
Sept 13
DB Weighted Lunges (1)
3 x 20 x 21kg
DB Explosive Jumps (1)
3 x 10 x 5kg
Eccentric SL Ham Curls
2 x 8 x 22.5kg
Wall Sit/Ski Squat
7 in 116 secs, 40kg
Basketball warm-up again. My left adductor was hurting and i’ve had problems with it in the past but rest doesn’t help it, so what worked in the past is to leave it alone and massage IT band and quads.
Having a week that includes the exercises we do in winter, I don’t know notation for a superset but the first two exercises were supersetted. Actually pleased to fail the wall sit, I gave everything and was 4 seconds short, good to work to failure once in a while.
Sept 14
Proper DB Rows (1)
3 x 10 x 23.5kg
Plate Toss (1)
3 x 10 x 15kg
Alt DB Bench Press (2)
1 x 18 x 33.5kg
1 x 16 x 33.5kg
Explosive Pushups (2)
2 x 8
BB Curls
2 x 10 x 37.5kg
Ab Circuit
190 reps
More supersets, I can feel it has more of a conditioning element as the recovery is cut. I’m already a lean 165 lbs and only got to 168 last year so everything’s gearing up for a good winter.
Sept 15
Deadlift
1 x 9 x 103.5kg
3 x 8 x 108.5kg
SLRDL (1)
2 x 10 x 43.5kg
Bird Dogs (1)
2 x 20
Had to stretch out lower back before deadlift as I couldn’t physically get in the right position. SLRDL was hard, worked on the free leg going right back behind me and that helped.
Sept 16
DB Rows (1)
2 x 8 x 26kg
Plate Toss (1)
2 x 10 x 15kg
Bent Over Flyes
2 x 12 x 5kg
Lateral Raises
3 x 15 x 5kg
Weighted Pullups
2 x 10 x 5kg
Pullups
6 x 10
Seated Twists
3 x 30 x 20kg
Pretty long workout, churned out the pullups at the park as i’ve nowhere to do them at home. Skipped bench and explosive pushups as my arms feel pretty heavy and fatigued.
Good log.
Sept 18
Squats
1 x 8 x 115kg
1 x 8 x 122.5kg
2 x 8 x 125kg
Eccentric SL Ham Curls
2 x 8 x 23.75kg
Worked hard in the ham curls and made sure to keep the 4 second tempo for the eccentric portion, needed a few minutes before I could get up afterwards.
START OF WINTER TRAINING
Sept 20
Proper DB Rows (1)
2 x 8 x 26kg
Plate Toss (1)
2 x 10 x 15kg
Alt DB Bench Press (2)
1 x 20 x 33.5kg
1 x 18 x 33.5kg
Explosive Pushups (2)
2 x 8
BB Curls
2 x 10 x 37.5kg
Pullups
12,8,8,3,3,6
Upper body felt pretty fresh and I managed a quite easy 20 reps in alternate bench.
Sept 21
DB Weighted Lunges (1)
3 x 20 x 23.5kg
DB Explosive Jumps (1)
3 x 10 x 5kg
Eccentric SL Ham Curls
2 x 8 x 23.75kg
Wall Sit/Ski Squat
8 in 120 secs, 40kg
Very close to failing on the wall sit, pleased to grind it out (thanks must go to Rob Zombie - Superbeast). Had hill runs earlier so quads and glutes were already worked, had a rest and a banana before getting on with weights.
Sept 22
DB Rows (1)
2 x 9 x 26kg
Plate Toss (1)
2 x 10 x 15kg
DB Bench (2)
1 x 20 x 33.5kg
1 x 18 x 33.5kg
Explosive Pushups (2)
2 x 8
Bent Over Flyes
2 x 12 x 5kg
Seated Twists
3 x 14 x 25kg
Wasn’t sure about the seated twists, might scrap weighted ab work as I have conditioning circuits most days. Everything else was fine, still stuck at 18 on the second set of bench - it will come.
Sept 23
Dips & Pullups (1 min rest)
20, 20, 15 & 15, 10, 9
Deadlift
4 x 8 x 108.5kg
SLRDL (1)
2 x 10 x 45kg
Bird Dogs (1)
2 x 20
Ab Circuit, 4 mins
Did it this afternoon due to a lot of sled work in the morning. Minimal loss of form in the deadlifts and keeping my balance well enough in SLRDL so that can probably go up in weight.