Reply To: 2015 Training Log

#9304
Fraser_9to5
Keymaster

    4 Sept

    Jumps for Height 3 x 5
    Drop Jump to Broad Jump 3 x 5
    Jump Squat 3 x 5 x 60kg
    Back Squat 5 x 3 x 120kg
    OHP 4,4,4,3 x 57.5kg
    Bent Over Row 3 x 6 x 72.5kg
    Single Arm BB Bench Press 6 x 30kg, 2 x 32.5kg
    Close Grip Bench Press 3 x 10 x 65kg
    A1 DB Walking Lunge 3 x 12 x 25kg
    A2 Pullups 3 x 10 – last one was 5,2,1,1,1

    7 Sept

    Depth Jump (height) 3 x 5
    Speed Skaters 3 x 10
    Power Clean 3 x 5 x 75kg
    Front Squat 4,4,4,3 x 90kg
    RDL 3 x 12 x 75kg
    Clap Push-ups 3 x 10
    Bench Press 3 x 5 x 92.5kg
    BW Chin Ups 3 x 10
    Seated Rows 5 x 8 x 120lbs
    Abs 9 mins total

    8 Sept

    Grass Run 2.8 miles (4.5km) in 24 mins

    9 Sept

    Rugby Training

    Drills and Backs Drills

    12 Sept

    Rugby Match 3rd XV (Friendly won 40-14ish)

    13 Sept

    Grass Run 3.25 miles (5.25km) in 27 mins

    14 Sept

    Jumps for Height 3 x 5
    Drop Jump to Broad Jump 3 x 5
    Jump Squat 3 x 5 x 60kg
    Back Squat 5 x 3 x 125kg
    OHP 5 x 3 x 62.5kg
    Bent Over Row 3 x 6 x 72.5kg
    Single Arm BB Bench Press 3 x 6 x 32.5kg
    Close Grip Bench Press 10, 10, 9 x 65kg
    A1 DB Walking Lunge 2 x 24 x 22.5kg
    A2 Pullups 3 x 10

    17 Sept

    Depth Jump (height) 3 x 5
    Speed Skaters 3 x 10
    Power Clean 3 x 4 x 75kg
    Front Squat 5 x 92.5kg, 3,4,3 x 95kg
    RDL 3 x 12 x 75kg
    Clap Push-ups 3 x 10
    Bench Press 5 x 3 x 97.5kg
    BW Chin Ups 3 x 10
    Seated Rows 5 x 8 x 120lbs
    Abs 9 mins total

    20 Sept

    Grass Run 4 miles (6.5km) in 35 mins

    23 Sept

    Grass Runs

    4 x 15m
    8 x 30m (3 mins) – slight change of direction at 15m to replicate rugby a bit better
    2 x Football pitch angled sprints 102.5m – 13.3, 13.1

    26 Sept

    Rugby Match 3rd XV (won 35ish-5)

    Scored one try.

    27 Sept

    Grass Runs

    3 x 1 mile (5 mins rest) – 7:10, 7:37, 7:51

    28 Sept

    Jumps for Height 3 x 5
    Drop Jump to Broad Jump 3 x 5
    Jump Squat 3 x 5 x 60kg
    Back Squat 5 x 5 x 110kg
    OHP 5 x 5 x 55kg
    Bent Over Row 3 x 6 x 75kg
    Single Arm BB Bench Press 3 x 6 x 32.5kg
    Close Grip Bench Press 3 x 10 x 65kg
    A1 DB Walking Lunge 2 x 8 x 22.5kg per leg
    A2 Pull-ups 3 x 10
    Abs 9 mins (4.5 before and after)