Reply To: 2014 Training Log

#9315
Fraser_9to5
Keymaster

Aug 2

Back Squat 5 x 5 x 115kg
Pogo Jumps 5 x 20
KB Swings 3 x 15 x 20kg
SL Hip Bridge 3 x 15
Bench Press 5 x 5 x 90kg
Rotator Cuff 2 x 10 x 2.5kg
Abs 3 x 2 mins

Aug 4

Rugby Training

One of those anti-winger sessions where i’m hardly involved, didn’t even feel the need for PWO or dinner as I didn’t break sweat.

Aug 6

Rugby Training

Full contact. Some tackle drills and shoulder warm ups then 2 v 2 with rucking.

Back Squat 5 x 5 x 115kg – will move to 120kg on Saturday
Pogo Jumps 5 x 20
KB Swing 3 x 15 x 20kg
SL Bridge 3 x 15
Abs 2 mins

Aug 7

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
Rotator Cuff 2 x 10 x 2.5kg
Abs 2 mins

Aug 8

Back Squat 5 x 90kg, 5 x 105kg, 3 x 5 x 120kg
More Back Squat BBB 5 x 10 x 60kg (75 secs)
Pogo Jumps 5 x 20
Abs 2 x 2 mins

Aug 11

Rugby Training

Backs passing drills. Got the hang of it eventually and for once we were short of wingers so I got to run every other line and as I was running second line of attack I often got the ball. Got to a main game but lightning storm was VERY close by so we had to give up. Game on Thursday but probably going to skip it to have dinner with friends.

Bench Press 5 x 70kg, 5 x 80kg, 3 x 5 x 90kg
DB Incline Row 5 x 10 x 20kg (75 secs)
Close Grip Bench Press 5 x 10 x 45kg (60 secs)
Abs 2 x 2 mins

Aug 13

Back Squat 5 x 90kg, 5 x 105kg, 3 x 5 x 120kg
BBB Back Squat 5 x 10 x 65kg (60 secs)
Pogo Jumps 2 x 50
Abs 2 mins

Aug 14

Bench Press 3 x 72.5kg, 3 x 85kg, 3 x 3 x 95kg
Incline Row 5 x 10 x 20kg (60 secs)
Close Grip Bench Press 5 x 10 x 50kg (60 secs)
Abs 2 x 2 mins

Aug 17

Bench Press 5 x 72.5kg, 5 x 82.5kg, 3 x 5 x 92.5kg
Incline Row 5 x 10 x 20kg (60 secs)
Close Grip Bench Press 5 x 10 x 55kg (60 secs)
Rotator Cuff 2 x 10 x 2.5kg – need to go heavier

Aug 17 (part 2)

Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg – biggest risk i’ve taken in a few years going down for final rep
Pogo Jumps 2 x 20, 3 x 20 x 1.25kg
BBB Back Squats 5 x 10 x 70kg (60 secs)
Abs 2 x 2 mins

Aug 21

Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg – comfy
Pogo Jumps 5 x 20 x 2.5kg
BBB Back Squats 5 x 10 x 75kg (60 secs)
Abs 2 x 2 mins

Aug 24

Bench Press 5 x 72.5kg, 5 x 82.5kg, 3 x 5 x 92.5kg
Incline Row 5 x 10 x 20kg (60 secs)
Close Grip Bench Press 5 x 10 x 55kg (60 secs)
Rotator Cuff 2 x 10 x 5kg

Aug 25

Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg
Pogo Jumps 5 x 20 x 2.5kg
BBB Back Squats 5 x 10 x 80kg (60 secs)
Abs 2 x 2 mins