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Author Topic: Lukas's training log  (Read 4638 times)
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lukasvv
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« Reply #150 on: July 22, 2011, 04:18:38 pm »
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Workout 22/7/2011

Warmup/activation

Jump shrug: 5x6 75 kg
Explosive squat: 2x6 85 kg
Squat: 3x3 107.5 kg
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lukasvv
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« Reply #151 on: July 26, 2011, 05:35:21 am »
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Workout 26/7/2011

Warmup/activation

Depth jumps: 3x6
Jump shrug: 5x6 75kg
Squat: 6x1 110kg
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lukasvv
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« Reply #152 on: August 28, 2011, 02:23:02 pm »
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First workout in 4 weeks today. I went trekking in Norway for 10 days, which was pretty hard sometimes: a lot of climbing with a 33 lbs backpack. But it was good conditioning work, and it worked the legs too. After that I took some rest in Italy, but now I'm back in business. The vball season is about to start so I won't be able to train a lot anymore, probably only maintaining work once a week. For the next two weeks, I might be able to get some more work in.

Anyway, this is what I did today.

Warmup/activation
Depth jumps: 2x6
Jump shrugs: 3x6 65 kg
Squat: 3x5 100kg
Cable pullthrough: 2x15, 50 kg
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lukasvv
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« Reply #153 on: September 04, 2011, 05:08:41 am »
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Workout 4/9/2011

Warmup/activation
Depth jumps: 2x6
Jump squats: 3x8, 40 kg
Squat: 1x5 100 kg, 2x5 105 kg
Cable pullthrough: 2x15, 50 kg
Pullups: 3x8

I bruised my finger during vball practice, so I replaced jump shrugs with jump squats Smiley
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lukasvv
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« Reply #154 on: September 25, 2011, 06:02:18 am »
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Workout 25/9/2011

warmup/activation
jump squats: 2x5 40kg
squat: 3x5 100kg
45 degree hyper: 2x12 10 kg added

Not a bad workout, especially because I built up a lot of fatigue last week (practices, games,...).
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lukasvv
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« Reply #155 on: October 15, 2011, 03:29:10 am »
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Workout 11/10/2011

Warmup/activation

Depth jump: 2x6
Jump shrug: 3x5 60kg
Squat: 1x5 100kg, 2x5 105kg
cable pull-through: 2x15 50kg
hyperextension on 45degree bench: 2x10 with 20kg added weight

Good workout. It even served as potentiation, I believe, because I jumped really high three days later!
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lukasvv
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« Reply #156 on: January 31, 2012, 05:36:41 am »
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Wow, I didn't post for a REALLY long time. A short summary to make up:

November: did MSEM squats, which maintained my strength and gave me some good potentiation effects.
December: I have to take pills for my acne, which caused muscle pain and thus back pain again: al the back muscles cramped up again. Started training my back, no more squatting for a while.
January: Continued training my core/back and sprained my ankle so no volleyball.

My back has become stronger now, I don't expect too much muscle cramps while vballing anymore. My ankle healed almost completely now, so I'll start vballing again this week.
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lukasvv
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« Reply #157 on: May 02, 2012, 03:31:41 pm »
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My off season started, so I'll start logging again.

Workout 28/4/2012

3x5 BSS with dumbbells (22 kg each)
5x6 front squat, 80 kg
5x6 stiff leg deadlift, 100 kg
2x10 pullups

Workout 1/5/2012
Tempo run: 15 sec on/ 45 sec off: 3x5

Workout 2/5/2012
3x6 Push press 45kg
5x5 incline dumbbell bench press 16 kg each
3x8 bent over dumbbell lateral raises 7kg
5x5 pushups with feet elevated
3x5 bent over barbell rows 55kg
some ab work

Weight: 66.5 kg

I'm going to incorporate more upper body work, as that's one of my weak points.
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lukasvv
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« Reply #158 on: May 04, 2012, 12:00:56 pm »
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Workout  3 May 2012

Warmup
light sprints : 6x100m at 75%
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lukasvv
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« Reply #159 on: May 05, 2012, 06:52:19 am »
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5 May 2012

Deadlifts: 5x5 110kg
Box squat (box slightly above parallel, couldn't find another one): 6x4 90kg, 100kg, 110kg, 110kg, 110kg, 110kg
Power Clean: 3x5 50kg
Power snatch: 3x4 40kg

Post-workout weight: 67 kg
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lukasvv
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« Reply #160 on: May 10, 2012, 12:08:21 pm »
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Workout 10 May 2012

BSS: 4x6 with 2x24 kg dumbbell
Front squat: 5x5 85kg
Stiff-legged deadlift: 5x5 100kg
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lukasvv
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« Reply #161 on: May 12, 2012, 04:24:01 am »
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Workout 11 May 2012

Tempo run: 20 on/40 off 3x5

Workout 12 May 2012

Push Press: 3x6 50 kg
Incline Bench Press: 5x5 18 kg dumbbells
bent over dumbbell lateral raises: 3x8 8kg dumbbells
Bent over barbell rows: 3x5 55kg
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lukasvv
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« Reply #162 on: May 14, 2012, 02:14:37 pm »
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Workout 13 May:

6x100m sprints (medium intensity)

Workout 14 May 2012


Deadlift: 5x5 120kg
Box squat: 90 kg 6x4
Power Clean: 2x5 50kg 1x5 60kg
Power Snatch: 2x4 40kg
Jump squat: 4x5 40kg

BW: 68kg
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lukasvv
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« Reply #163 on: May 19, 2012, 03:38:28 am »
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Workout 19/5/2012

BSS: 4x5 with 26 kg dumbbells
Front squat: 5x4 90kg
Stiff-legged deadlift: 5x4 110 kg

BW: 68kg
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lukasvv
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« Reply #164 on: May 21, 2012, 02:06:34 pm »
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Workout 21/5/2012

Push press: 3x6, 52.5kg
Incline DB bench press: 5x5, 18kg dumbbells
bent-over dumbbell lateral raises: 3x8 8kg dumbbells
push-ups: 5x5
bent-over barbell row: 4x5 60kg
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