Reply To: 2014 Training Log

#9319
Fraser_9to5
Keymaster

Dec 3

Deload week

Deadlift 5 x 60kg, 5 x 75kg, 5 x 90kg
DB OHP 3 x 5 x 20kg
Press-ups 3 x 15

Dec 6

Rugby Match – 5th XV (Won 12-3)

Dec 9

KB Swings 2 x 15 x 15kg
Abductor/Adductor Raise 2 x 15
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Hex Bar Deadlift 5 x 100kg, 5 x 115kg, 8 x 130kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 5 x 10 x 65kg
Leg Raise 4 x 9
Plate Pinch 3 x 30 secs w 10kg
Bench Press 5 x 75kg, 5 x 85kg, 5 x 97.5kg
Machine Row 5 x 10 x 20kg
DB Bench Press 27.5kg x 20, 20, 20, 16, 12
Cable Curl 5 x 10 x 35kg
Rotator Cuff

Dec 12

KB Swing 2 x 15 x 15kg
Adductor/Abductor Raise 15
Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg
Back Squat 5 x 90kg, 5 x 105kg, 7 x 120kg
BBB Back Squat 3 x 10 x 100kg

OHP 5 x 45kg, 5 x 50kg, 5 x 57.5kg
A1 Bench Press 80kg x 10, 5, 5, 4 (30-60 secs between exercises)
A2 Pull-ups 11, 7, 6

Dec 16

Machine Row 6 x 10 x 20kg
Bench Press 6 x 3 x 95kg
Alternate DB Bench Press (2 mins) 5 x 20 x 27.5kg, 16 x 27.5kg
Cable Curl 12, 12, 8, 8 x 35kg, 10 x 30kg
Rotator Cuff

Dec 17

BW 76.7kg (169lbs)

KB Swings 2 x 15 x 15kg
Adductor/Abductor Raise 2 x 15
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
Hex Bar Deadlift 3 x 107.5kg, 3 x 122.5kg, 7 x 137.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 5 x 10 x 65kg
Hanging Leg Raise 4 x 10
Plate Pinch, double hand 3 x 30 secs x (2 x 10kg plates)

Dec 20

Rugby Match – 3rd XV (Won 78-7)

Played bottom of the table. So easy to break their defensive line that the ball rarely came out to me. Think I touched it three times and passed every time. Ran a lot of support lines, think I could’ve got 4-5 tries if people weren’t so selfish.

Dec 21

KB Swing 2 x 15 x 20kg
Adductor/Abductor Raise 2 x 15
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Back Squat 3 x 100kg, 3 x 112.5kg, 8 x 125kg
BBB Back Squat 5 x 10 x 90kg – filthy
Glute Bridge 3 x 12 x 30kg

Dec 24

Seated OHP 3 x 3 x 60kg
Lat Pulldown 10 x 50kg, 3 x 10 x 45kg, 1 x 10 x 40kg
Bench Press 3 x 10 x 65kg, 1 x 8 x 60kg
A1 Tricep Cable Pushdown 3 unknown plates on machine x 10, 10, 10, 12, 15
A2 Bicep Curls 5 x 10 x 30kg

Dec 30

BW 76.5kg (169lbs)

KB Swings 2 x 15 x 15kg
Adductor/Abductor Raise 2 x 15
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Hex Bar Deadlift 5 x 115kg, 3 x 130kg, 2 x 147.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 5 x 10 x 70kg
Hanging Leg Raise 4 x 10

Dec 31

Bench Press 6 x 3 x 95kg
Machine Row 6 x 10 x 20kg
DB Bench Press 27.5kg x 10, 10, 10, 8, 5, 5
Tricep Cable Pushdown 6 x 10 x 25kg
Cable Curl 6 x 10 x 35kg
Rotator Cuff

——————————–

Quite a strong year, bench in particular was over 100kg a few times. Chopping and changing my sessions a lot.