Thursday
4x2 Back Squat 180kg (fukn oath mates)
3x(8xbosch hold (100kg) into 5xquick step into 15xcrunch+10kg pull over)
3x12 S/L DB hip thrust (15kg)
Those squats doe. Didn't think I had it in me because my hammies were feeling a bit fried after loading them a lot the last few weeks + quite an aggressive sprint session yesterday. The squats really moved quite quickly and it was awesome that my last set was the easiest, most efficient and had the best form. I'll try for 4x2 190kg squats next week and then hopefully have a crack at a 200kg squat the week after. I think I can do it.
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Thread: ballzofpeaze training log
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06-29-2016, 06:54 PM #121
Last edited by ballzofpeaze; 06-29-2016 at 08:36 PM.
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07-04-2016, 10:30 PM #122
Friday
I deserved rest after finishing exams and I went out afterwards.
Saturday
My brother asked if I could fill in for his footy team because they were short on numbers and I ended up popping my shoulder out in the last few minutes. Bleh. It's not too bad.
Sunday - Monday
Rest and Physio.
Tuesday
4x2 safety bar squats 160kg
4x5 banded trap bar rdl (extended eccentric. These were fukn awesome. Took the idea from altis + Ben Bruno Instagram accounts)
5x20m sled pulls 140kg (10m March run, 10m backwards VMO focus)
My shoulder isn't too bad and I still want my 200kg squat next week. I'm going to really put in a lot of work in squatting movements over the next week with the safety bar and have a real dig the big two hunnit.aussie cawk pulla crew
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07-04-2016, 10:33 PM #123
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07-06-2016, 04:30 AM #124
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07-06-2016, 06:44 PM #125
Thursday
8x3 Safety bar squats (speed)(1min rest) 110kg
3x12 S/L DB hip thrust
3x8 banded split squat into 8xGHR
Getting a tonne of squat volume in this week while I'm not running too much to try and smash out that 200kg squat next week.
Also got treatment on my shoulder this morning. It's rapidly improving but the surrounding muscles are tight as tits and I need to continue to release them.aussie cawk pulla crew
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07-08-2016, 10:29 PM #126
Friday
rest (just some SMR stuff)
Saturday
hit a 200kg squat! i tried for 210kg but I didn't execute technically. When I look back on the footage for the 210kg attempt, I believe I have the strength to hit it. On the day, I didn't have the emotional or mental energy to have another max attempt after already having a great squat.
Did 3x10 GHR with 10kg plate too
5x5 Sled March/Pull (VMO)aussie cawk pulla crew
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07-12-2016, 02:52 AM #127
Sunday
Monday
rest
Tuesday
This was the first session with the track squad. This is the down week for the squad so everything is pretty light on.
medball warm up
4 x
6xsplit squat
6xs/l leg press
6xs/l deadlift
6xclean
very different type of training. looking forward to building a juicy post. chain.aussie cawk pulla crew
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07-12-2016, 03:15 AM #128
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07-14-2016, 10:20 PM #129
Cheers legend
Wednesday
Shoulder rehab
5x5 inc. bench 70kg
4x30s seal iso row hold
5x20m farmer walk 80kg
Thursday
First track session in 3 years. Only did one set because my doms from Tuesday feel like I had never done leg weights in my life.
40s (~290m)
30s (~240m)
20s (~170m)
10s (~80m)
3 min between reps. Felt so so good to be honest. I have some seriously powerful acceleration potential.aussie cawk pulla crew
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07-15-2016, 03:43 AM #130
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07-17-2016, 12:12 AM #131
Saturday
Stairs session
4x1 singles (one step at a time)
2x2 doubles
2x1 doubles jumps
Yep, this genuinely effed me up. Was shaking for 40 minutes later. Going skiing until next Thursday so will not be updating for a bit. I look forward to solely training for the purpose of running when I return with the intention to have a competition at uni games late september.aussie cawk pulla crew
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07-21-2016, 04:09 AM #132
Thursday
Back from skiing in the PM. Went to gym a few hours after arriving from a 6 hour car trip. Now that I have hit my 200kg squat goal, I have 2 new gym related goals.
1. No shoulder subluxation for the rest of the year (no matter the extent). This just means lots of shoulder prehab work and stopping football and too much basketball.
2. Drop body weight to 85kg by my 22nd birthday (23rd Sept.). If I can hit that, 83kg by November would also be a cool goal.
Anyways,
Gym:
Shoulder prehab circuit on seal row bench
- 4x
6x row + rotation + press
8x straight arm post. delt raise
10x pec stretch fly (all with 2.5kg plate. I'll try get a vid of this circuit as I plan on using it every upper body session.)
5x
5x Inc. Bench 75kg into 6x band pull aparts
5x
10x bench supported row (12.5kg DBs) into 8x lateral raise (4kg Dbs) into 20m farmer wall with trap bar (80kg)
I'm going to work around this session twice a week for 8 weeks.aussie cawk pulla crew
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07-22-2016, 05:31 PM #133
Friday
Physio
Saturday
3x should prehab circuit
5x(5 pause bench (80kg) into 6x band pull apart)
3x(6xdb row (25kg) into 10xchest supported row into 10xdb lateral raise)
10x Turkish get up each side 12kg KB.aussie cawk pulla crew
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07-25-2016, 03:32 AM #134
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07-26-2016, 04:20 AM #135
Tuesday
GP Circuit
4x8
Smith machine rear foot elevated split squad - 100kg
S/L Leg press - 7 plates
S/L RDL - 40kg BB
Power Clean - 80kg
2x
10 x S/L Hamstring curl - 25kg
45s isometric hamstring bridge
10 x 80kg Smith machine S/L calf raise
3x10 Ab Roll outaussie cawk pulla crew
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07-26-2016, 05:59 PM #136
Wednesday
3xshoulder prehab circuit
5x5 inc. bench press neut. grip 77.5kg into 7x band pull aparts
5x
10x seal row 50kg into 10kg lateral raise 5kg into farmer walk (80kg, 20m)aussie cawk pulla crew
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07-28-2016, 03:22 AM #137
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07-29-2016, 06:30 PM #138
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07-30-2016, 03:47 PM #139
Sat
Hurdle mobility
4x8
OHS - 40kg
Back squat - 110-140kg
RDL - 120kg
2x
10xhip machine
10xhamstring curl S/L
20xsmith machine calf raise S/L
3x
5xbench press 90kg
10xab roll out
10xpallof press
Followed with aerobic swim.
10x25m swim on the minute. This was a nice flush and not too demanding at all.aussie cawk pulla crew
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08-01-2016, 10:35 PM #140
Monday 1/8
Session in the rain.
40s (300m, 285m)
30s (220m, 215m)
20s (150m, 140m)
10s (75m, 75m)
3 mins between reps in first set, 4 mins between reps in second set.
This session was awesome. First time i've been genuinely happy with my running in a long time.aussie cawk pulla crew
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08-01-2016, 10:48 PM #141
Tuesday 2/8
5x6 Power Clean 1.5 min rest
(60, 70, 75, 75, 75kg)
5x6 1 min rest
Split Squat (80kg, 80kg, 80kg, 80kg, 80kg)
S/L Leg Press (20kg, 40kg, 40kg, 40kg, 40kg) (This is measured in plates on each side, not machine or total)
S/L RDL BB (40kg, 40kg, 40kg, 40kg, 40kg)
3x10 1 min rest
Hip flexion with KB 12kg
Hamstring curl
Ab roll out
I've purchased a notebook which is segmented into 4 parts: Track, Gym, Food and Sleep/Diabetes. I've bought this in an effort to try and improve my HBA1C and BW.aussie cawk pulla crew
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08-03-2016, 08:10 PM #142
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08-07-2016, 10:56 PM #143
Thursday
6x 60m flies into 50m resistance run
Friday
5x6
OHS Squat - 40kg
Back Box Squat - 120kg
RDL - 100kg
3x10 hamstring curl - '6'
Saturday
4x3 BB Bench 100kg
10 x 10m Prowler (ended up to a working weight of 225kg being pushed, i vomitted after this)
Sunday rest
Monday
This is a rest week. Only planned exercise is Thursday testing for a 40s and 30s time trial I believe.
3 x 8 weighted chin - 10kg
5 x 12 seated row - 40kg into x 10 wood chop
3 x 12 seal row into 12 x lat pull down into 60 x swiss ball wrestle
3 x 40 bus drivers - 10kg plate into 10 x lateral raise - 8kg DBaussie cawk pulla crew
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08-08-2016, 06:51 PM #144
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08-09-2016, 11:41 PM #145
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08-15-2016, 07:05 PM #146
Between Thursday and Saturday, I was really ill so I took time off exercising.
Sunday - New basketball comp.
Monday
New cycle of speed endurance
3 x 2 30s efforts (4 min between reps and 10 min between sets. Aiming for ~240m each 30s. Week 1 was performed in flats for 2 sets and spikes for 1. Spikes were really, really draining and I'm not ready for it yet).
Tuesday
5 x 6
Split squat (60kg)
S/L Leg press (1 plate each side)
S/L DL 20kg KB
3x10
Hip flexion
Hamstring curl ('8')aussie cawk pulla crew
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08-18-2016, 04:19 AM #147
Wednesday
3x10
scap push up into seated row wide grip
3x10
BB floor press 60kg
Lat pull down close grip
3x10 Seal row
3x10
face pull into lateral raise
Thursday
4x30m speed bounds
2x30m speed hops
4x30m standing start
4x
1x resisted block start 30m
2x block start 30m
4x6
hurdle jumpsaussie cawk pulla crew
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08-22-2016, 04:48 AM #148
Monday
training schedule has changed so my training over the next month will be pretty lame. My work schedule will change soon + the fact my school prac will be finished by the end of september means that I won't be training to my full capacity for some time.
5x4
S/L smith squat
Clean (worked up to 4x110kg, it was sick)
S/L Straight leg deadlift
3x
S/L Leg Press x 4 into 4 x mat hops
Hamstring curl x 4 into hamstring catch x 4
Hip flexor machine x 10 into 3 x scissor mat
S/L calf raise x 10 into hop circuit
3 x 10 S/A DB row
3 x 10 Seated rowaussie cawk pulla crew
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08-22-2016, 08:28 PM #149
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08-25-2016, 03:50 AM #150
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