Reply To: 2015 Training Log

#9303
Fraser_9to5
Keymaster

    1 Aug

    Tennis 2.5 hours (chilled)
    Explosive Pushups 3 x 10
    Chin ups (30 total)

    3 Aug

    Rugby Training

    Drills, Plyometrics, Accelerations, 3 x 60m sprint
    3 x 3 x 120m (20 secs, 90 secs)
    Touch – 20 mins

    4 Aug

    BW Jump Lunges 3 x 10
    Back Squat (fast up) 3 x 5 x 90kg
    Back Squat 5 x 3 x 115kg
    OHP 5 x 3 x 57.5kg
    Bent Over Row 3 x 6 x 70kg
    Pullups 5 x 7
    Single Arm Bench Press 3 x 6 x 30kg
    A1 Tricep Dips 3 x 11
    A2 DB Walking Lunge 3 x 12 x 22.5kg

    6 Aug

    Press ups 5 x 10
    BW Squats (arms overhead) 5 x 20

    7 Aug

    BW 74.3kg (164lbs)

    Press ups 2 x 10
    BW Squats (arms overhead) 2 x 20
    Speed Skaters 3 x 10
    A1 Power Clean 3 x 5 x 75kg
    A2 Depth Jump + CMJ 3 x 5
    Front Squat 4, 4, 4, 3 x 87.5kg
    RDL 3 x 12 x 72.5kg
    Clap Push-ups 3 x 10
    Bench Press 4,4,4,3,2 x 90kg
    B1 T-Bar Rows 3 x 10 x 60kg
    B2 BB Front Raise 3 x 8 x 15kg
    Chin Ups (30 total) w 5kg
    Brandon Carter Abs, 3 rounds

    8 Aug

    Grass Runs

    3 x (8 x 100m) with 5 mins rest
    3:15.8, 3:11.2, 3:25.8 (avg 3:17.6)

    11 Aug

    Press ups 5 x 10
    BW Squats (arms overhead) 5 x 20

    12 Aug

    Rugby Training

    Plyo’s, Defence drills, 4 man attack drills, tackle drill, 9 v 9 game with tackle suits
    Brandon Carter Abs, 3 rounds

    13 Aug

    Press ups 3 x 10
    BW Squats (arms overhead) 3 x 20

    16 Aug

    Press ups 3 x 10
    BW Squats (arms overhead) 3 x 20

    17 Aug

    Rugby Training

    Defence drill, Attack drill, 8 v 8 touch, 12 v 8 (attack v defence) contact, 6 x 150m

    18 Aug

    BW 74.8kg (165lbs)

    Box Jumps 3 x 5
    Drop Jump to Broad Jump 3 x 5
    Jump Squat 3 x 5 x 60kg
    Back Squat 5 x 5 x 105kg
    OHP 5 x 5 x 52.5kg
    Bent Over Row 3 x 6 x 70kg
    Single Arm BB Bench Press 3 x 6 x 30kg
    A1 Pullups 3 x 10
    A2 DB Walking Lunge 3 x 12 x 22.5kg
    Close Grip Bench Press 3 x 10 x 60kg

    20 Aug

    Press ups 2 x 10
    BW Squats (arms overhead) 2 x 20
    Depth Jump (height) 3 x 5
    Speed Skaters 3 x 10
    Power Clean 3 x 5 x 75kg
    Front Squat 5 x 5 x 85kg
    RDL 3 x 12 x 72.5kg
    Clap Push-ups 3 x 10
    Bench Press 5 x 5 x 87.5kg
    BW Chin Ups 3 x 10
    A1 T-Bar Rows 3 x 10 x 60kg
    A2 DB Lateral Raise 3 x 10 x 7.5kg

    21 Aug

    Brandon Carter Abs, 1st round twice

    23 Aug

    Grass Runs

    8 x 100m (800m) 3:11.9
    20 x 45m (900m) 3:58.9

    Brandon Carter Abs, 1st round twice

    26 Aug

    Rugby Training

    Fitness Tests – 30m (10m split) – 4.21 (1.81) soggy ground from the rain and sand to fill in the uneven ground, can’t compare to last time

    1200m Shuttle Run – 5:00 beat my last time by 16 seconds, happy with that

    27 Aug

    Jumps for Height 3 x 5
    Drop Jump to Broad Jump 3 x 5
    Jump Squat 3 x 5 x 60kg
    Back Squat 4,6,5,5 x 110kg
    Bent Over Row 3 x 6 x 70kg
    Single Arm BB Bench Press 3 x 6 x 30kg
    A1 DB Walking Lunge 3 x 12 x 25kg
    A2 Close Grip Bench Press 3 x 10 x 62.5kg
    Pullups 3 x 10
    Brandon Carter Abs, 1st round twice

    31 Aug

    Depth Jump (height) 3 x 5
    Speed Skaters 3 x 10
    Power Clean 3 x 5 x 75kg
    Front Squat 5 x 4 x 87.5kg
    RDL 3 x 12 x 72.5kg
    Clap Push-ups 3 x 10
    Bench Press 5 x 4 x 90kg
    BW Chin Ups 3 x 10
    Seated Rows 3 x 10 x 110lbs, 2 x 8 x 120lbs
    Abs 9 mins total