Reply To: 2014 Training Log

February 12, 2019 at 7:57 pm #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