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)