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