Reply To: 2014 Training Log

#9309
Fraser_9to5
Keymaster

Feb 2

Snatch (1) to Overhead Squat (reps) 2 x 10 x 40kg

Track Work

15 x 15m accelerations from a rolling start
400m – 58.1
2 x 6 x (2 x 55m run, 55m jog)
Ab Planks – 3 x 100 secs

Feb 4

Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 1 x 112.5kg, 2 x 1 x 110kg, 5 x 97.5kg
Pendlay Rows 2 x 3 x 75kg, 4 x 3 x 80kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 6
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kg

Feb 6

A1 Incline BB Chest Press 15 x 55kg, 12 x 55kg, 20 x 45kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
3 Way Raise 12, 10, 8 x 5kg
Incline Hammer Rows 3 x 15 x 17.5kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 15kg
Treadmill Walk 6.4-6.7ph, 3 degree incline, 46 mins

Feb 11

Back Squat 115kg x 5, 6, 5, 5, 3
Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 135kg
HS Swiss Ball 5 x 10
SL Calf Raise 3 x 20
Ab Wheel 3 x 20

Feb 12

Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 3 x 1 x 112.5kg, 5 x 95kg
Pendlay Rows 6 x 3 x 80kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 6
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kg
Treadmill Walk 12 mins

Feb 13

RDL 3 x 12 x 80kg
Back Squat 25 x 60kg, 20 x 70kg, 15 x 80kg
Fwd/Rev Lunge 30 x 50kg
Ab Planks 3 x 100 secs
Treadmill Walk 13 mins

Feb 14

A1 Incline Chest Press 15 x 57.5kg, 12 x 57.5kg, 20 x 47.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
B1 DB Curls 2 x 15 x 15kg
B2 DB Ext 2 x 15 x 15kg

Feb 18

Back Squat 115kg x 8, 6, 6, 4
Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 135kg
HS Swiss Ball 4 x 12
SL Calf Raise 3 x 20
Ab Wheel 3 x 25

Feb 18 pm

Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 3 x 1 x 115kg, 5 x 97.5kg
Pendlay Rows 6 x 3 x 80kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 7
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kg

Feb 19

Track Work

Shuttle Run (Triangle – ~45m run, ~45m run, ~45m jog)

10 x 2 laps, 2 mins rest between each

Feb 20

A1 Incline Chest Press 15 x 57.5kg, 12 x 57.5kg, 19 x 47.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
B1 DB Curls 2 x 15 x 15kg
B2 DB Ext 2 x 15 x 15kg
Treadmill Walk 25 mins

Feb 22

Snatch (1) to Overhead Squat (reps) 3 x 10 x 40kg

Rugby Match (Lost 24-19)

Scored one try.

Feb 23

Back Squat 4 x 8 x 100kg, 1 x 7 x 100kg
A1 Reverse Lunge 4 x 8 x 60kg
A2 RDL 4 x 8 x 70kg
B1 Swiss Ball HS Curls 4 x 8
B2 Resistance Band HS Curls 4 x 8
Single Leg Calf Raises 4 x 15 per leg
Ab Circuit 2 mins (before session), 2 x 2 mins after session
Treadmill Walk, 15 mins 3 degree inclince 6.5kph

Feb 24

Bench Press 2 x 8 x 80kg, 1 x 6 x 80kg, 1 x 6 x 70kg, 1 x 6 x 60kg
Incline Chest Press 4 x 8 x 50kg
A1 Chin Ups 4 x 8
A2 Incline Curls 4 x 8 x 10kg
B1 California Press 4 x 8 x 40kg
B2 Single Arm DB Extension 4 x 8 x 12.5kg
Ab Circuit – 2 mins (before), 2 x 2 mins (after)
Treadmill Walk 20 mins 3 deg incline 6.6kph

Feb 25

Treadmill Walk, 45 mins 3 deg incline 6.6kph – carb fasted AM cardio

Track Work

4 x 6 shuttle runs (run 55m, run 55m, jog 55m)

No ball or going to ground this time and it wasn’t nearly challenging enough. I could only use the local cinder track as all grassy areas are waterlogged.

Abs

Crunch w Pause 3 x 20
Hanging Leg Raise 3 x 15
Weighted Twists 3 x 30 x 10kg
Seated Leg Raise 3 x 20
Reverse Crunch 3 x 20
Chest to Floor 3 x 20 – not an ab exercise, thought I should include these since there were none in my shuttle runs

Feb 26

Deadlift 4 x 8 x 100kg
Front Squat 8 x 80kg, 3 x 8 x 70kg
A1 Good Mornings 8 x 50kg, 3 x 11 x 50kg
A2 Forward Lunge 8 x 60kg, 3 x 7 x 60kg
Calf Raise 80kg x 8, 9, 10, 11
KB Swings 20kg x 10, 15, 25, 50
Abs Circuit – 2 mins pre, 2 x 2 mins after
Treadmill Walk, 15 mins 6.6kph 3 deg incline

Feb 27

A1 OHP 3 x 8 x 50kg, 1 x 6 x 50kg
A2 Pullups 3 x 8, 1 x 7
B1 Pendlay Rows 4 x 6 x 70kg
B2 Hyperextensions 4 x 8
C1 Incline Hammer Row 4 x 10 x 17.5kg
C2 Lateral Raises 4 x 12 x 5kg
Abs 2 mins pre, 2 x 2 mins post