Reply To: 2014 Training Log

#9316
Fraser_9to5
Keymaster

Sept 1

Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg
Pogo Jumps 4 x 25 x 2.5kg
BBB Back Squats 5 x 10 x 85kg (60 secs)

Sept 2

Bench Press 5 x 75kg, 5 x 85kg, 3 x 5 x 95kg
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
Abs 2 x 2 mins

Sept 5

Back Squat 5 x 100kg, 5 x 115kg, 4,4,3 x 130kg – had to bail out in the first set trying a 5th rep
Pogo Jumps 4 x 25 x 2.5kg
BBB Back Squats 5 x 10 x 90kg (60 secs)
“Stir the pot” abs 3 x 5 each way
Slow Seated Leg Raise 3 x 10

Sept 5

Bench Press 5 x 70kg, 5 x 80kg, 9 x 90kg
Incline Row 10,10,10,7,6 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,6 x 60kg (60 secs)
Rotator Cuff 2 x 10 x 5kg
Seated Leg Raise 3 x 20
Side Plank with Raised Leg 2 x 20 secs per side

Sept 8

Bench Press 3 x 72.5kg, 3 x 85kg, 7 x 95kg
Incline Row 10,10,10,9,7 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,8 x 60kg (60 secs)
Rotator Cuff 2 x 10 x 5kg
Ab Circuit (3 sets, 30 secs rest):

A1 Stir the Pot 3 x 5 each way
A2 Side Plank with Raised Leg 2 x 20 secs per side
A3 Seated Leg Raise 3 x 15

Sept 9

Back Squat 5 x 90kg, 5 x 105kg, 7 x 120kg
Pogo Jumps 4 x 25 x 2.5kg
BBB Back Squats 5 x 10 x 95kg (60 secs)
Ab Circuit (30 secs rest):

A1 Stir the Pot 3 x 5 reps each way
A3 Hanging Leg Raise 6, 6, 3

Sept 11

Bench Press 5 x 80kg, 3 x 90kg, 4 x 100kg
Incline Row 10,10,10,9,5 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,8 x 60kg (60 secs)
A1 DB Hammer Curls 2 x 20 x 10kg
A2 DB Skull Crushers 20, 15 x 10kg
Rotator Cuff 2 x 10 x 5kg
Burpees 3 x 15

Sept 15

Bench Press 5 x 72.5kg, 5 x 82.5kg, 7 x 92.5kg
Incline Row 10,10,10,10,7 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,8 x 60kg (60 secs)
Ab Circuit (3 sets, 30 secs rest):

A1 Stir the Pot 3 x 5 each way
A2 Side Plank with Raised Leg 2 x 20 secs per side
A3 Hanging Leg Raise 3 x 6

B1 DB Hammer Curls 20,20,18 x 10kg
B2 DB Skull Crushers 20,20 x 10kg

Rotator Cuff 2 x 10 x 5kg
Burpees 3 x 15 – best of 48 secs

Sept 16

Pilates (20 mins) and Stretching (10 mins)

Sept 17

Rugby Training

8 attackers v 4-4-3 guys in tackle pads – like a gauntlet of defenders, had to work on rucking and exposing space

Attack v Defence, ~ 14 per team. Defence kick it out from their try line and come up to defend, turnover ends the game or if attack score.

Sept 18

OHP 5 x 40kg, 5 x 45kg, 8 x 50kg
Strict Pullups (30 total) 8,7,6,5,4 – dead hang each rep
A1 DB Hammer Curls 20,20,20,17 x 10kg
A2 DB Skull Crushers 20,20,20 x 10kg
Ab Circuit (3 sets, 30 secs rest):

B1 Stir the Pot 3 x 5 each way
B2 Side Plank with Raised Leg 2 x 25 secs per side
B3 Hanging Leg Raise 3 x 7

Rotator Cuff 2 x 12 x 5kg
Burpees 3 x 16 – best of 47 secs

Sept 21

Power Clean 2 x 8 x 60kg
Hex Bar Deadlift 5 x 90kg, 5 x 105kg, 10 x 120kg
RDL 4 x 8 x 60kg – easy
Ab Circuit (3 sets, 30 secs rest):

A1 Stir the Pot 3 x 5 each way
A2 Side Plank with Raised Leg 2 x 30 secs per side
A3 Hanging Leg Raise 3 x 8

Sept 22

Bench Press 3 x 77.5kg, 3 x 87.5kg, 4 x 100kg
Incline Row 10,10,10,7,9 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,7 x 60kg (60 secs)
A1 DB Hammer Curls 20,20,20 x 10kg
A2 DB Skull Crushers 20,20,20 x 10kg
Rotator Cuff 2 x 10 x 5kg
Burpees 3 x 18 – best of 66 secs

Sept 23

Pilates (20 mins) and Stretching (10 mins)

Also did the self myofascial release on my calf from recent article and could tell the next day in pogo jumps.

Sept 24

Hex Bar Deadlift 5 x 90kg, 5 x 105kg, 5 x 120kg
Pogo Jumps 3 x 25 x 2.5kg
BBB Squats 3 x 10 x 85kg
SL Hip Raise – 3 x 12 (15 secs rest between legs)

Sept 25

OHP 3 x 42.5kg, 3 x 47.5kg, 8 x 55kg
Strict Pullups (25 total) 8,7,7,3
A1 DB Hammer Curls 20,20,20 x 10kg
A2 DB Skull Crushers 20,20,20 x 10kg
Ab Circuit (3 sets, 30 secs rest):

B1 Stir the Pot 3 x 6 each way
B2 Side Plank with Raised Leg 2 x 30 secs per side
B3 Hanging Leg Raise 3 x 8

Burpees – Tabata (4 mins) – 51 total

Sept 26

Pilates (20 mins), Stretching (10 mins), Self Myofascial release on HS, Calf, Tib Ant

Sept 27

Rugby Match – 3rd XV (Won 41-8)

Scored two tries.

Sept 30

BW: 72.6kg / 160lbs

Hex Bar Deadlift 3 x 100kg, 3 x 112.5kg, 4 x 125kg
Pogo Jumps 3 x 25 x 2.5kg
BBB Squats 3 x 10 x 85kg
Glute Bridge 3 x 15 x 20kg (90 secs rest)