1 June
Power Clean 3 x 6 x 70kg
RDL 4 x 8 x 80kg
Back Squat 4 x 8 x 100kg
Speed Skaters 3 x 8 x 37kg (80lb fixed bar)
Bench Press 4 x 8 x 80kg
T-Bar Row 4 x 8 x 50kg
DB OHP 4 x 8 x 20kg & Rotator Cuff
Pullups 4 x 7
4 June
BW 75.9kg (167lbs)
Tempo Runs (grass)
2 x 8 x 100m (50m jog, 50m walk recovery & 2.5 mins between sets)
First 8 average of 14.6
Second 7 average of 14.4 then last run of 12.8 (speedy!)
6 June
Power Clean 3 x 4 x 80kg
Back Squat 4 x 4 x 115kg
Jumping Lunge 3 x 6 x 40kg
Multi-Directional Lunge 3 x 12 (per leg) x 30kg
Bench Press 4 x 4 x 95kg
Bent Over Row 4 x 8 x 65kg
10 June
Power Clean 3 x 5 x 75kg
RDL 3 x 8 x 80kg, 8 x 85kg
Back Squat 4 x 8 x 100kg
Speed Skaters 3 x 8 x 30kg (65lb fixed bar)
Bench Press 4 x 8 x 80kg
T-Bar Row 4 x 8 x 55kg
DB OHP 4 x 8 x 20kg & Rotator Cuff
Pullups 9, 8, 6, 5
12 June
BW 74.9kg (165lbs)
Tempo Runs (Grass)
Shuttles 5 x (4 x 100m) with 3 mins rest – 89.4, 83.3, 88.3, 91.5, 89.8 (average 1 min 28.5 secs)
13 June
Grass Sprints
4 x 15m
8 x 30m (2.5 mins) – 4.3, 4.2, 4.2, 4.1, 4.2, 4.2, 4.2, 4.2
3 x 60m (3.5 mins) – 7.7, 7.6, 7.7
Brandon Carter Ab Assault, 3 rounds
14 June
Bleep Test
Level 9.5
15 June
Power Clean 3 x 5 x 75kg
RDL 4 x 8 x 85kg
Back Squat 4 x 8 x 105kg – effort!!
Machine Press 8, 8, 8, 6 x 45kg per side
T-Bar Row 4 x 8 x 55kg
18 June
Bench Press 4 x 4 x 95kg
Power Clean 3 x 4 x 80kg
Back Squat 4 x 4 x 115kg
Jump Lunge 3 x 6 x 40kg
Bent Over Row 4 x 8 x 65kg
OHP 2 x 5 x 45kg, 2 x 5 x 47.5kg
Deadlift 4 x 8 x 110kg (2 mins)
Lat Pulldown (neutral grip) 2 x 8 x 60kg, 3 x 8 x 50kg
21 June
Grass Sprints
4 x 15m
8 x 30m (2.5 mins) – 4.2, 4.2, 4.3, 4.3, 4.3, 4.2, 4.2, 4.2
2 x 61m (3.5 mins) – 7.9, 7.9 – didn’t measure until afterwards, paced it out generously so it was at least 60m
100m – 12.6 – happy with this, think 12.8 was the fastest i’ve managed up until now
22 June
A1 Alt DB Bench Press 3 x 8 x 32.5kg
A2 Explosive Pushups 3 x 6
Tricep Dips 10, 7+3, 7+2+1
Power Clean 3 x 5 x 75kg
RDL 3 x 8 x 85kg
Back Squat 4 x 8 x 105kg
B1 T-Bar Row 3 x 10 x 55kg
B2 Front Raise 3 x 10 x 5kg
Incline DB Curl 8 x 15kg, 7 x 15kg, 2 x 8 x 10kg
23 June
BW 75.0kg (165lbs)
Tempo Runs (Grass)
Shuttles 5 x (4 x 100m) with 3 mins rest – 86.5, 84.4, 86.3, 90.0, 85.6 (average 1 min 26.6 secs)
25 June
Football Match (won 9-3)
Scored one goal.
Bench Press 4 x 8 x 80kg
Bent Over Row 4 x 8 x 60kg
Tricep Cable Pushdown 4 x 10 x 4 machine plates (40kg?)
Bicep Curls 3 x 21’s with 20kg bar
29 June
Bleep Test
Level 10.2 (previous 9.5)
Brandon Carter Ab Assault, 3 rounds