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)