Reply To: 2011 Training Log

#10397
Fraser_9to5
Keymaster

Oct 17

Shoulder Press
3 x 8 x 24kg

Dips
3 x 25

Bicep Curls
3 x 8 x 19kg

Res. Band Pullovers
3 x 12

Explosive Push Ups
3 x 15

Abs:

Marching 4 x 50 x 10kg
Twists 4 x 30 x 10kg

Oct 18

Rugby Training

Oct 20

Rugby Training

Hang Power Cleans
4 x 88.5kg
5 x 88.5kg (easy!)

A1 Reverse Lunges
3 x 8 x 61kg

A2 SLRDL
3 x 10 x 24kg

A3 Lunge Jumps
3 x 8

SL Hops
3 x 25 x 19kg

Everyone looked knackered after rugby and I’ve done warm-ups that were more taxing so I felt comfortable enough to do lower body weights straight after. Hang cleans were well within myself which led me to double and triple check the weights on the bar. Not sure what was wrong with me knee but it’s incredibly tight over the top of the knee cap and hurts when I slow down more than when accelerating. It’s manageable and I’ve said I’m available to play at the weekend for the 4th team if they want me.

Oct 22

Rugby Match

Dunlop 3rd XV v Loughborough 4th XV (Won 25-5)

Played for the 4ths but was only on for the last 10 mins, had to play centre and only got the ball once but made the most of it and just pushed through a few players to score a try.

Oct 23

Track Work
3 x 200, 2 x 200m – 26.4, 27.5, 28.6 26.9, 28.9

Ohhh dear. Legs aren’t 100% but there was no co-ordination within my muscles and I felt very unreactive off the track. I should get back into track work to at least get the new season gains sorted and then I can maintain through the winter.

Oct 24

DB Floor Press
4 x 10 x 26.5kg (most I can make)

Decline Pushups
15, 17, 14

BB Curls
3 x 6 x 45kg

Diamond Pushups
10 x 5kg
12 x 2.5kg
14

Guillotine Floor Press
3 x 8 x 48.5kg

Rotator Cuff
3 x 10 x 5kg

Oct 26

3 x 200m, 2 x 200m 26.8, 27.4, 26.9 – 26.9, 27.5

Wrecked. I didn’t feel too tired after the runs but my coach makes us curl up in a ball after the last run to trap the lactic in your legs to help with tolerance and I held a very painful 5 minutes in the position. Was lying on the floor for close to half an hour before I felt I could get up without immediately puking. I. Love. Sprints.

Oct 27

Back Squats
8 x 108.5kg
6 x 116.5kg
2 x 4 x 124.5kg
6 x 116.5kg
8 x 108.5kg

SL Hops
3 x 25 x 19kg

Abs:
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs

Oct 28

Shoulder Press
4 x 8 x 24kg

DB Upright Row
3 x 8 x 19kg

DB Rows
3 x 8 x 41kg

Pullups
3 x 12

Hanging Leg Raise 3 x 15
Sitting Tucks 3 x 30

Oct 30

3 x 60m (2 mins) (20m intensity limit)
3 x 60m (3 mins)
3 x 60m (4 mins)

Shuttle runs, 2 x 180m (37.26, 36.06)

Had a go at flat out sprinting and was pleased with my acceleration and top speed. Legs were a little fresh at the end so did a mini-suicide using a few track lines which were taxing.

Oct 31

DB Floor Press
1 x 10 x 29kg
3 x 10 x 31.5kg

Decline Pushups
18, 18, 17

BB Curls
3 x 7 x 45kg

Guillotine Floor Press
3 x 8 x 58.5kg

Diamond Pushups
16 x 5kg
14 x 2.5kg
14

Rotator Cuff
3 x 10 x 5kg