Airborne88's Journal

Training Training Logs
41

Last Monday (DW Bangor)

Squats 90kg x 20 )x3
Calf Raises (Seated) 30kg x 20)x3
Calf Raises (Standing) 65kg x 20)x3

Tuesday (Wells’ Llandudno)

Squats 60kg x 10, 100kg x 10, 140kg x 6 DROP 100kg x 4
Leg Extension 45kg x 10)x3
Calf Raises (Seated) 30kg x 20)x3
Calf Raises (Standing) 65kg x 20)x3
Leg Press 160kg x 10, 200kg x 10, 100kg x 30

Thursday

AM - 400m Swim
PM - 4.5mile Run

Late PM @ DW Bangor

Weighted Chins 8kg x 12)x3
T-Bar Row TUT 15kg for 50sec)x3
Seated Concentration Curls 10kgx10)x3

Saturday

6 mile Loaded March carrying 15kg in 1hr 30min

Sunday

1/2 mile Loaded March carrying 25kg in 4min (!)

42

Tuesday

Back Squat 10x20kg, 10x60kg, 20x100kg, 20x100kg, 20x100kg
DB Bench Press 10x10kg, 20x15kg, 20x20kg,
Seated Calf Raise 20x25kg, 20x35kg, 20x35kg
Leg Press Calf Raise 20x100kg, 20x100kg
Press Ups 15, 15, 20

43

Monday

Back Squat 10x40kg, 25x80kg, 25x80kg, 25x80kg
Leg Press 11x100kg, 25x100kg (2min TUT)

44

Tonight’s session

Thick Bar Chin Ups 6x16kg, 6x16kg, 6x16kg, 6x16kg
Snatch Grip Rack Pull 6x60kg, 6x100kg, 6x100kg, 6x100kg
Standing Screw Curl 8x7.5kg, 8x10kg, 8x10kg, 8x10kg (Superset with above)
Reverse Grip Barbell Row 10x60kg, 10x60kg, 10x60kg
Leg Press Calf Press 20x100kg, 20x100kg, 30x75kg

45

Race weekend coming up, resting and preparing for a cold one!

46

Tuesday 2/4/13 1RM Testing
Squat 190kg
Deadlift 180kg
Bench Press 107.5kg
Push Press 75kg
Power Clean 90kg

Thursday 4/4/13
Deadlift 4x6 @150kg
Push Press 4x6 @60kg
10 Lat Raise, 10 Arnold Press, 10 Rear Delt Flye, 10 Front Raise x3 @5kg DBs
Weighted Press Up Dropset 3 x Failure (20kg, 10kg, 5kg, Bodyweight)

Friday 5/4/13
30min Spin Little Method

Saturday 6/4/13
Bench Press 4x6 @85kg
Power Clean 4x6 @75kg
Leg Press Dubreuil Method @100kg
Walking Lunges 4x16 @24kg DBs

Sunday 7/4/13
4 Mile Run

Monday 8/4/13
Squat 4x6 @150kg SUPERSET with Chin Ups 4x6
Inverted Row 3x10 SUPERSET with Standing Screw Curls 3x10 @10kg DBs

Tuesday 9/4/13
45min Spin Class

Thursday 11/4/13
Deadlift 4x6 @152.5kg
Push Press 4x6 @62.5kg
Press Ups 10 @25kg

47

Friday 12/4/13
Bench Press 4x6 @87.5kg
Power Clean 5x3 @75kg
Leg Press Dubreuil Method @90kg
Leg Extension Triple Drop Set to FAILURE, Superset with 20 Walking Lunges

Sunday 14/4/13
Open Water Swim 750-800m

48

Forgive the ignorance but is it triathlon that you do?

49

Hi Jaice, yes it’s Triathlon mate. Just Sprint distance at the moment, whilst I improve my confidence in the water…

50

Monday 15/4/13 AM
3.1mile Run in 20min

PM
Squat 4x6 @152.5kg SUPERSET with 4x6 Chin Ups
Inverted Row 10, 8, 6, 4, 2 SUPERSET with Screw Curls 10, 8, 6, 4, 2 @2x10kg DBs

51

Tuesday 16/4/13

Oly Deadlift 4x6 @152.5kg
Push Press 4x6 @65kg

Face Pull 10,8,6,4,2 @35kg SUPERSET with Press Ups 10,8,6,4,2

52

Thursday 18/4/13

BB Bench Press 4x6 @90kg
Power Clean 5x3 @77.5kg
GHR Negatives 3x6 (4sec Eccentric)

53

Saturday 20/4/13

Walked 30miles (1400m Climbed and 1400m descended) carrying 30-45lbs in 11hrs.

54

Wednesday 24/4/13
Bench Press 4x6 @90kg
Power Clean 5x3 @77.5kg [Missed 3rd rep of 4th set, otherwise good]

Friday 26/4/13
Deadlift 4x6 @160kg
Push Press 4@80kg, 4@80kg, 2 x 6 @60kg

55

Monday 29/4/13
Back Squat 4x6 @160kg
Inverted Row SUPERSET with Screw Curls @10kg 10,8,6,4,2 No Rest
Chin Ups 4x6 @20kg

Tuesday 30/4/13
3.5mile Run

56

Thursday 2/5/13
Bench Press 4x6 @92.5kg
Power Cleans 2@60kg, 2x3@75kg. Form went to shit so I stopped the session and sulked home to bed

57

Tuesday 7/5/13
Lake Swim ~1000m
Cross Country Run 3.5miles

58

Saturday - Bodypower Expo (saw Ronnie Coleman, Jim Stoppani, Jay Cutler, Kai Greene, Johnnie Jackson, Troy Alves amongst others…)

Sunday - Slateman Sprint Triathlon (Swim 400m in Llyn Padarn, Cycle 12km up and down Llanberis Pass, Run 5km up to Fachwen and back) completed in 1hr 33min (allowing for stop for a crashed cyclist!)

59

Monday I was back in the gym.

Front Squat 2 x 20 @60kg
Push Press 2 x 20 @40kg
Chin Up / Press Up / Inverted Row Giant Set: 10 / 7 / 6 / 5 / 5 / 7
KB Swing 2 x 20 @20kg

60

Tuesday

10.3km Run in 55mins (steady pace for the first half)