July 7
Bench Press 3 x 10 x 80kg
DB Bicep Curl 3 x 10 x 15kg
DB Tricep Extension 3 x 10 x 15kg
Abs 2 x 2 mins
July 10
Bench Press 3 x 10 x 80kg
Pullups 3 x 9
DB Bicep Curl 3 x 10 x 15kg
DB Tricep Extension 3 x 10 x 15kg
Abs 2 x 2 mins
July 12
Back Squat 105kg x 9, 8, 7
Pullups 3 x 9
Bench Press 85kg x 9, 8, 8
DB Bicep Curl 3 x 10 x 15kg
DB Tricep Extension 3 x 10 x 15kg
Abs 2 x 2 mins
July 14
Rugby Training
Walked straight into a f**king bleep test didn’t I. New club in South London, nice group of guys all about my age or a few years younger. I’m only after the 3rd XV with the oldies – though now that I think about it i’m 6 mins from the pitch and my work is flexible enough that I could make training twice a week.
So the bleep test, i got 10.1 (excuses: too lazy to squeeze another 0.2 out my legs and I had squat doms that held me back). Outside backs have been set a target of 13.5, I like the idea of performance targets so i’ll work hard in the stamina side of training and see where I land.
July 15
Bench Press 85kg x 10, 10, 7
Squat 105kg x 9, 8, 7
Pullups 3 x 9
Abs 2 x 2 mins
July 16
Rugby Training
Gym Tests
Max. Pressups (to depth) in 2 mins – 80
Max. Burpees (with jump & overhead clap) in 2 mins – 42
July 18
Football – 75 mins.
Went to do my warm up jog and someone passed the ball to me so I kicked it back quite hard and tweaked my adductor. Absolutely livid with myself, i knew I was tight from rugby and warm up was priority number one.
July 20
Bench Press 85kg x 10, 8, 6
Pullups 3 x 9
Bicep Curls 3 x 12 x 15kg
DB Tricep Ext 3 x 12 x 15kg
Abs 2 x 2 mins
July 24
5-a-side football tournament
Played 7 x 12-15 minute games, took the first few easy and gradually kicked the ball harder until i was near 100%. I did a lot of adductor rehab exercises, foam rolling, glute activation in the morning and it gave me the confidence to play.
July 25
Back Squat 5 x 5 x 110kg
SL Hip Bridge 3 x 12
Bench Press 5 x 5 x 90kg
A1 Inverted Row 3 x 12
A2 Bicep Curl 3 x 12 x 15kg
A3 Tricep Extension 3 x 12 x 15kg
Abs 3 x 2 mins
July 28
Rugby Training – Fitness Work
Shuttle Runs, 10m & WB, 20m & JB x 10 off 45 secs
Shuttle Runs 10m, 20m, 30m off 45 secs x 9 (i missed one as i was dying)
Shuttle Runs 2 x 50m off 60 secs x 10
100m, 150m, 200m, 250m, 300m, 250m, 200m, 150m, 100m off 90 secs on the way up and 100 secs on the way down
Touch 20 mins
July 30
Rugby Training
3 station circuit x 2
A 90 sec hit tackle pad, drop to floor, up again, repeat (with partner)
B 3 minutes agility
C 3 minutes (5 burpee, 10 press-up, 15 squat, repeat)
5 x 20m from prone start
Work in pods, passing, some rucking with pads
July 31
Back Squat 5 x 5 x 110kg
Bench Press 4 x 5 x 90kg, 1 x 4 + 1 x 90kg (racked then last rep)
Pogo Jumps 5 x 20 (meant to be good for calves)
KB Swings 3 x 15 x 20kg (good for HS)
SL Hip Bridge 3 x 12 (good for glute activation)
A1 Inverted Row 3 x 12
A2 Bicep Curl 3 x 12 x 15kg
A3 Tricep Extension 3 x 12 x 15kg
Rotator Cuff 2 x 10 x 2.5kg
Abs 3 x 2 mins