Reply To: 2014 Training Log

February 12, 2019 at 7:44 pm #9310
Fraser_9to5
Keymaster

    Mar 2

    Back Squat 5 x 8 x 102.5kg
    A1 RDL 4 x 8 x 70kg
    A2 Reverse Lunge 1 x 8 x 60kg, 3 x 7 x 60kg
    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
    KB Swing 20kg x 10, 15, 25, 50
    Ab Circuit 2.5 mins (before session), 2 x 2.5 mins after session
    Treadmill Walk, 15 mins 3 degree inclince 6.7kph

    Mar 3

    Bench Press 75kg x 8, 8, 8, 8, 5
    Incline Chest Press 50kg x 9, 9, 8, 8
    A1 Chin Ups 4 x 9
    A2 Incline Curls 4 x 9 x 10kg
    B1 California Press 4 x 9 x 40kg
    B2 DB Extension 3 x 9 x 12.5kg, 1 x 9 x 10kg
    Abs 2.5 mins pre, 2 x 2.5 mins post
    Treadmill Walk 20 mins 3 degree 6.6kph

    Mar 4

    Track Work

    2 x 4 x 100m (40m jog between) time per 400m 1:18, 1:16
    4 x 2 x 200m (80m jog between) time per 400m 1:14, 1:13
    2 x 400m (lie face down weeping between reps) 1:13, 1:10

    Abs

    A1 Crunch w Pause 4 x 30
    A2 Reverse Crunch 4 x 30

    B1 Weighted Twists 4 x 30 x 10kg
    B2 Hanging Leg Raise 4 x 15

    Treadmill Walk 20 mins 6.6kph

    Mar 5

    Front Squats 75kg x 8, 8, 8, 8
    Deadlift 110kg x 8, 8, 8, 8
    A1 Good Mornings 55kg x 8, 60kg x 8, 8, 8
    A2 – Fwd Lunge 60kg x 7, 7, 7, 7
    Calf Raise 90kg x 8, 8, 8, 8
    KB Swings 20kg x 10, 15, 25
    Abs 2.5 mins pre, 2 x 2.5 mins post
    Treadmill 5 mins then legs gave up

    Mar 6

    A1 Pullups 4 x 8
    A2 OHP 4 x 8 x 50kg
    B1 Pendlay Rows 4 x 8 x 60kg
    B2 DB Curl & Press 4 x 7 x 15kg
    C1 Incline Hammer Row 4 x 12 x 17.5kg
    C2 Lateral Raises 4 x 12 x 5kg
    Rotator Cuff 2 x 12 x 2.5kg
    Abs 2.5 mins pre, 2 x 2.5 mins post

    Mar 8

    Rugby Match (Lost 30-19)

    Scored one try.

    Mar 10

    Back Squat 5 x 8 x 105kg
    A1 RDL 4 x 8 x 70kg
    A2 Reverse Lunges 4 x 8 x 60kg
    B1 Swiss Ball HS Curl 4 x 9
    B2 SL Calf Raise 4 x 15
    KB Swings – 10, 15, 10, 15
    Jump Rope – 250 total reps
    Abs 2.5 mins pre, 2 x 2.5 mins post

    Mar 11

    Bench Press 5 x 8 x 75kg
    Incline Chest Press 4 x 8 x 52.5kg
    A1 Chin Ups 4 x 9
    A2 Incline Curls 4 x 9 x 10kg
    B1 California Press 4 x 9 x 40kg
    B2 DB Extensions 4 x 9 x 12.5kg
    Abs 2.5 mins pre, 2 x 2.5 mins post
    Jump Rope 5 x 60 reps

    Mar 12

    Track Work

    2 x 4 x 100m (40m jog between) time per 400m 1:07, 1:07
    4 x 2 x 200m (80m jog between) time per 400m 1:05, 1:10
    2 x 400m (lie face down weeping between reps) 1:10, 1:07

    Took ten seconds off my 4 x 100m runs, pleased to get back to speed in such a short time. Average was 17 secs per 100m for the whole 2.4km tempo, think the 100m could get down to 15 secs and the 200m to 16 secs.

    Abs

    A1 Weighted Twists 4 x 40 x 10kg
    A2 Hanging Leg Raise 4 x 15

    B1 Crunch w Pause 4 x 30
    B2 Reverse Crunch 4 x 30

    Prone Knee Tuck on Swiss Ball 4 x 10

    Mar 13

    Front Squats 80kg x 8, 7, 6, 6
    Deadlift 110kg x 8, 8, 8, 8
    A1 SL Hip Raise 4 x 10
    A2 – Fwd Lunge 60kg x 7, 7, 7, 7
    Calf Raise 90kg x 10, 10, 9, 9
    KB Swings 20kg x 10, 15, 25, 50
    Abs 2.5 mins pre, 2 x 2.5 mins post
    Jump Rope 4 x 75 reps

    Mar 14

    A1 Pullups 4 x 8
    A2 OHP 4 x 8 x 50kg
    B1 Pendlay Rows 4 x 8 x 60kg
    B2 DB Curl & Press 4 x 8 x 15kg
    C1 Incline Hammer Row 4 x 12 x 17.5kg
    C2 Lateral Raises 4 x 12 x 5kg
    Rotator Cuff 2 x 12 x 2.5kg
    Abs 2.5 mins pre, 2 x 2.5 mins post
    Jump Rope 90, 80, 70, 60

    Mar 16

    Bench Press 77.5kg x 8, 8, 8, 8, 4
    Incline Chest Press 55kg x 8, 8, 8, 6
    A1 Chin Ups 4 x 9
    A2 Incline Curls 4 x 9 x 10kg
    B1 California Press 4 x 9 x 40kg
    B2 DB Extensions 4 x 9 x 12.5kg
    Abs 2.5 mins pre, 2 x 2.5 mins post

    Mar 17

    Back Squat 107.5kg x 8, 8, 7, 7, 6
    A1 RDL 4 x 8 x 72.5kg
    A2 Reverse Lunges 4 x 8 x 60kg
    B1 Swiss Ball HS Curl 4 x 10
    B2 SL Calf Raise 4 x 15
    KB Swings 20kg x 10, 15, 25, 40
    Jump Rope – 300 total reps
    Abs 2.5 mins pre, 2 x 2.5 mins post

    Mar 18

    A1 Pullups 4 x 9
    A2 OHP 4 x 9 x 50kg
    B1 Pendlay Rows 4 x 10 x 60kg
    B2 DB Curl & Press 4 x 8 x 15kg
    C1 Incline Hammer Row 4 x 12 x 20kg
    C2 Lat Raise 4 x 15 x 5kg
    Abs 2.5 mins pre 2.5 mins post

    Mar 19

    Front Squat 4 x 8 x 80kg
    Deadlift 4 x 8 x 112.5kg
    A1 SL Hip Raise 4 x 12
    A2 Fwd Lunge 4 x 7 x 60kg
    Abs 2.5 mins pre, 2.5 mins post

    Mar 20

    Track Work

    2 x 4 x 100m (40m jog between) time per 400m 1:05, 1:07
    4 x 2 x 200m (80m jog between) time per 400m 1:06, 1:08
    2 x 400m (lie face down weeping between reps) 1:12, 1:06

    Pleased with the series except for the pathetic first attempt at the 400m where I held back far too much and actually suffered more for the extra 6 seconds of effort.

    Abs

    A1 Weighted Twists 4 x 40 x 10kg
    A2 Hanging Leg Raise 4 x 15

    B1 Crunch w Pause 4 x 30
    B2 Reverse Crunch 4 x 30

    Prone Knee Tuck on Swiss Ball 4 x 10

    Mar 22

    Rugby Match (Lost 38-3)

    Mar 24

    Bench Press 80kg x 12, 8, 6, 5
    Incline Chest Press 55kg x 10, 8, 8, 6
    A1 Chin Ups 4 x 9
    A2 Incline Curls 4 x 9 x 10kg
    B1 California Press 4 x 9 x 40kg
    B2 DB Extensions 4 x 9 x 12.5kg
    Abs 2.5 mins pre, 2.5 mins post

    Mar 28

    A1 Pullups 4 x 9
    A2 OHP 4 x 10 x 50kg
    B1 Pendlay Rows 4 x 10 x 60kg
    B2 DB Curl & Press 4 x 9 x 15kg
    C1 Incline Hammer Row 4 x 12 x 20kg
    C2 Lat Raise 4 x 15 x 5kg
    Abs 2.5 mins pre 2.5 mins post

    Mar 30

    Bench Press 80kg x 12, 8, 4, 5
    Incline Chest Press 55kg x 10, 8, 7, 7
    A1 Chin Ups 4 x 9
    A2 Incline Curls 4 x 9 x 10kg
    B1 California Press 4 x 9 x 40kg
    B2 DB Extensions 4 x 9 x 12.5kg
    Abs 2.5 mins pre, 2.5 mins post