July 1
Bench Press 85kg x 11, 7, 4
DB Tricep Extension 3 x 10 x 15kg
Chin Ups 3 x 50 secs
Lat Raise 3 x 12 x 10kg
DB 21s 3 x 15kg
Cable Pallof Press 3 x 10 x 23kg
July 2
Back Squat
5 x 90kg
5 x 110kg
5 x 120kg
2 x 130kg
Reverse Lunge
3 x 10 x 70kg
GM
3 x 10 x 50kg
Plate Hold
2 x 20kg x 90 secs
Swiss Ball Jackknives
3 x 15
July 7
Bench Press
3 x 10 x 75kg
Dumbbell Rows
4 x 10 x 15kg
1 x 10 x 20kg
July 8
AM Session:
Push Press
3 x 5 x 60kg
Split Stance Military Press
2 x 6 x 50kg
2 x 5 x 52.5kg
4, 3 x 55kg
Bench (1)
4 x 6 x 80kg
DB Rows (1)
2 x 6 x 20kg
2 x 6 x 22.5kg
PM Session:
Bench Press (30 secs rest) (2)
80kg x 7, 4, 4, 3, 3, 3, 3, 3 (total = 30)
DB Incline Hammer Row (2)
2 x (12, 10, 8) x 15kg
DB Press (30 secs) (3)
15kg x 8, 6, 5, 5, 4, 2 (total = 30)
Chin Ups (3)
11, 8, 6, 5 (total = 30)
Three Way Shoulder Raise (Front Raise ss Lat Raise ss Reverse Flyes)
2 x (12,10,8) x 5kg
July 9
Rugby Training
Passing Skills & 14 x 100-150m runs with short recovery
July 10
AM Session:
Track Work
2 x 2 x 20m Plyometric hops for height
2 x 2 x 20m Plyometric hops for distance
2 x 5 x 15m various starting positions, lying on front, on back, one leg kneel, with ball
4 x 22m build up 28m fast
2 x 60m FMF (20m fast, 20m maintain speed, 20m fast again)
2 x 80m 9.45, 9.49 first movement
4 x 20m walking lunges
PM Session:
Hang Power Clean – 3 x 5 x 60kg
Back Squat (1) – 3 x 5 x 100kg
Borzov Jumps (1) – 3 x 5
Reverse Lunge – 3 x 5 x 75kg
TGU Sit Up – 3 x 5 x 15kg
Ab Wheel Standing – 3 x 8
July 11
Rugby Training
Passing Skills, Footwork drills, 10m partner carry
8 x 50m short recovery
4 x 10 x 8m with chest to floor
2 games of touch, 7 v 7 half pitch width ways
July 12
AM Session:
Push Press 3 x 5 x 62.5kg (up from 60kg)
Split Stance Military Press
2 x 6 x 50kg
2 x 5 x 52.5kg
4, 3 x 55kg (failed the last rep again!)
Bench Press (A1) 4 x 6 x 80kg
DB Rows (A2) 4 x 6 x 25kg (up from 2 x 20kg, 2 x 22.5kg)
PM Session:
Bench Press (B1) 80kg x 8, 6, 5, 5, 4, 2 (got to 30 in 6 sets instead of 8)
DB Incline Hammer Row (B2) 2 x (12, 10, 8 x 15kg)
DB Press (C1) 20kg x 9, 7, 5, 5, 4 (up from 15kg)
Pull Ups (C2) 10, 7, 5, 5, 3 (chin ups last time)
Three Way Shoulder Raise 2 x (12, 10, 8) x 5kg
July 14
Weight: 152 lbs – quite disappointed that my weight has gone the other way, I upped my calories midweek by about 200 so i’ll stick with that and see where i go this week.
Chest: 39″
Waist: 31″
Arms: 13″
Legs: 22.5″
AM Session:
Track Work
2 x 2 x 20m Plyometric hops for height
2 x 2 x 20m Plyometric hops for distance
3 x 5 x 15m various starting positions, lying on front, kneeling, 3 point, jump & go
4 x 22m build up 28m fast
2 x 60m slalom direction changes
1 x 50m
1 x 80m
4 x 20m walking lunges
PM Session:
Power Clean – 3 x 5 x 65kg
Back Squat (1) – 3 x 5 x 100kg
Borzov Jumps (1) – 3 x 5
Reverse Lunge – 3 x 5 x 75kg
TGU Sit Up – 3 x 5 x 15kg
Ab Wheel Standing – 3 x 8
July 15
AM Session:
Push Press – 3 x 5 x 62.5kg
Split Stance Military Press
2 x 5 x 50kg
2 x 4 x 52.5kg
2 x 3 x 55kg
Bench Press (A1) 4 x 3/3 x 82.5kg (up from 6 x 80kg) (3/3 = 3 reps, 20 secs rest, 3 reps)
DB Rows (A2) 4 x 6 x 27.5kg (up from 25kg)
PM Session:
Bench Press (B1) 80kg x 9, 6, 5, 5, 5
DB Incline Hammer Row (B2) 2 x (10, 8, 6 x 17.5kg)
DB Press (C1) 20kg x 10, 8, 7, 5
Pull Ups (C2) 10, 7, 6, 5, 2
Three Way Shoulder Raise 2 x (10, 8, 6) x 5kg
Rotator Cuff 2 movements, 3 x 10 x 5kg
July 16
Rugby Training
Passing Skills
4 Suicides (22, half, opp 22, full) in 85-95 secs.
Half Pitch Touch 12 v 12
July 17
AM Session:
Wrist Flick 4 x 20
Med Ball Pass 4 x 10
Resistance Band ISO Pass Hold 4 x 15 secs
Wrist flick i got from a scrum half, the other two I just made up, just trying to strengthen the movement pattern associated with passing a ball.
Track Work (on grass)
2 x 2 x 20m Plyometric hops for height
2 x 2 x 20m Plyometric hops for distance
3 x 4 x 15m various starting positions, lying on front, kneeling, back pedal & turn, 3 point, jump & go
4 x 22m build up 28m fast (partner passed ball after the 22m and sprint once ball caught)
2 x 75m slalom direction changes
1 x 50m kick retrieve
1 x full pitch kick retrieve – was timed from picking ball up in dead ball area to scoring a try in 12.60 secs
Bit more ball work today, and no lunges! May as well get used to running fast with a ball under my arm. Good session, 32 degrees I was sweating before we even started.
PM Session:
Power Clean 4 x 4 x 70kg – narrower arms made all the difference and these absolutely flew up, so easy
A1 Back Squat 4 x 4 x 110kg – bit shaky at first but once I cued to push the knees apart and drive through heels it was ok
A2 Borzov Jumps 4 x 4 – fuck whoever came up with these
Swiss Ball Hamstring Curls 3 x 6 – bit easy but I don’t want achey hammies for training tomorrow
SL Hip Thrust 2 x 5 x 5kg, 1 x 5 x 7.5kg – I like these, weight was easy to hold over hips
TGU Sit Up 3 x 5 x 15kg
Ab Wheel Standing 3 x 8
July 18
Rugby Training
Full Pitch Touch
July 19
AM Session:
Push Press 3 x 5 x 62.5kg
Split stance OHP
2 x 5 x 50kg
2 x 4 x 52.5kg
2 x 3 x 55kg
A1 Bench Press – 4 x 3/3 x 82.5kg
A2 DB Rows – 4 x 6 x 27.5kg
Shoulder didn’t hurt much this time, seemed to get in a much stronger position under the bar for push press and OHP. Bench was easy, happy to make the move to 85kg next week.
PM Session:
B1 Bench Press 82.5kg x 9, 6, 5, 4, 4, 2 increased from 80kg, hands seem to hurt when it’s short recovery benching
B2 Incline Hammer Row 2 x (10, 8, 6) x 17.5kg feel strong in these, could see what 20kg is like next week
C1 DB Press 22.5kg x 9, 7, 5, 4, 5, up from 20kg, hard to get up onto shoulders when tired
C2 Pull Ups 10, 7, 8, 5
3 way Shoulder Raise 2 x (10, 8, 6) x 5kg
Rotator Cuff, 2 movements, 3 x 10 x 5kg
July 21
AM Session:
Speed Training (on grass)
Skips for height & distance 2 x 20m
Footwork drills 2 x 8 slaloms
Agility Drills 5 x (T, Box, W)
3 x 15m from 3 point start
Shuttle Run, 5-10-15-20 (no return after 20) x 3, 20.6 secs, 20.2 secs, 19.9 secs
5 x 22 build up 28 fast
2 x full pitch (try line to try line) 12.32 secs, 12.34 secs
1 suicide (22, half, opp 22, full) – 1 min 39 secs
Slow suicide, but I was knackered. I preferred the agility drills, very short rest and really working hard every step. Felt quick running the full pitch with the ball. Couldn’t get out my car once i’d driven home from the track, legs were gone.
PM Session:
Power Clean 4 x 4 x 75kg light weight, feel like i’m in such a mechanically strong position now
A1 Back Squat 4 x 4 x 115kg these felt good, up from 110kg
A2 Borzov Jumps 4 x 4
Swiss Ball HS Curl 3 x 9
SL Hip Thrust 3 x 5 x 10kg
TGU Sit Up 3 x 5 x 17.5kg
July 22
AM Session:
Push Press 3 x 5 x 65kg – up from 62.5kg
Split Stance OHP
4 x 50kg, 3 x 52.5kg, 2 x 55kg
4 x 52.5kg, 3 x 55kg, 2 x 57.5kg – felt too easy to not increase the weight when the prescribed reps drop so I put on 2.5kg for 2nd set
A1 Bench Press 4 x 6 x 85kg – up from 82.5kg and very very easy. I did wonder why I found these weights hard, should be on 90kg+
A2 DB Rows 4 x 6 x 27.5kg – shoulder still twinges when I get to rows but much less than previously
PM Session:
B1 Bench Press 82.5kg x 10, 7, 6, 4, 3 – hand still hurt but not as much
B2 Incline DB Hammer Rows 2 x 8,6,4 x 20kg – up from 17.5kg
DB Press 22.5kg x 9, 6, 6, 6, 3 – pleased to match my reps and not let fatigue take over
Strict Pullups 11, 7, 7, 5 – Only way I could make these harder was to make sure it was near enough from a dead hang each rep
3 way Shoulder Raise – 2 x 8, 6, 4, x 5kg
Rotator Cuff, 2 movements, 3 x 10 x 5kg
July 23
Yoga – 30 mins
Foam Rolling – 15 mins
Static Stretching – 10 mins
Rugby Training
4 x Suicides in 85-95 secs
5 x 30 secs of shuttle run sprints
Passing Skills
Full Pitch Touch
July 24
AM Session:
Speed Training (on grass)
Skips for height & distance 2 x 20m
Footwork drills 2 x 8 slaloms
Agility Drills 5 x (T, Box, W)
3 x 15m from 3 point start
Shuttle Run, 5-10-15-20 (no return after 20) x 2
4 x 22 build up 28 fast
2 x full pitch (try line to try line) 12.05 secs, 11.64 secs – different pitch to Sunday, must be smaller
6 x 20m partner carries (~80kg)
Good session, felt like we got through it at a better pace with less fatigue. Good full pitch sprints.
PM Session:
Power Clean 5 x 3 x 80kg harder this time but if my form is perfect it flies up
A1 Back Squat 5 x 3 x 115kg slower on the way down and tried to be explosive on the way up
A2 Borzov Jumps 5 x 3
Swiss Ball HS Curl 3 x 10
SL Hip Thrust 3 x 5 x 10kg
TGU Sit Up 3 x 5 x 17.5kg
Ab Wheel 3 x 8
July 26
AM Session:
Push Press 3 x 5 x 65kg
Split Stance OHP
2 x (4 x 52.5kg, 3 x 55kg, 2 x 57.5kg)
A1 Bench Press 4 x 6 x 87.5kg – up again from 85kg with a little left in the tank
A2 DB Rows 4 x 6 x 27.5kg
Good to move my bench up again, I don’t feel any stronger because i’m knackered most of the time but the numbers are moving in the right direction.
PM Session:
B1 Bench Press 85kg x 8, 6, 5, 5, 4, 2 – upped from 82.5kg
B2 Incline DB Hammer Rows 2 x 8,6,4 x 20kg
DB Press 22.5kg x 11, 6, 6, 4, 3 – first set of pullups was tough and sapped my strength for the second set of this. Time to move up a weight.
Strict Pullups 12, 7, 7, 4
3 way Shoulder Raise – 2 x 8, 6, 4, x 5kg
July 27
Speed Training (Grass)
Skips for height & distance 2 x 20m
Footwork drills 2 x 8 slaloms
Agility Drills 5 x (T, Box, W)
4 x 2 x 20m (lying on floor, kneeling, 3 point etc)
6 x 60m WB recovery with a 20m intensity limit
4 x 50m 5 mins rest
July 28
Power Clean 5 x 3 x 80kg Initiating the movement by driving through my feet, worked really well
A1 Back Squat 5 x 3 x 115kg didn’t need as much focus to get these reps out
A2 Borzov Jumps 5 x 3
Swiss Ball HS Curl 3 x 11
SL Hip Thrust 1 x 5 x 10kg
Hip Thrust 15 x 10kg, 15 no weight – didn’t like the short SL reps, my friend used to do 3 x 30 unweighted to supplement sprinting, I dropped to two leg to get a decent number of reps out.
TGU Sit Up 3 x 5 x 17.5kg
Ab Wheel 3 x 8
July 29
AM Session:
Push Press 3 x 5 x 67.5kg – up from 65kg, handled it ok
Split Stance OHP
2 x (6 x 50kg, 5 x 52.5kg, 4 x 55kg)
A1 Bench Press 4 x 6 x 90kg – up third session in a row, good progress
A2 DB Rows 4 x 6 x 27.5kg
Numbers are getting closer to what they should be and with the short recovery i’m pretty pleased.
PM Session:
B1 Bench Press 85kg x 9, 6, 5, 5, 4, 1
B2 Incline DB Hammer Rows 2 x 12, 10, 8 x 20kg
DB Press 25kg x 8, 5, 5, 4, 4, 4 – Really tough to get any reps out, thought I would end up doing 2’s and 1’s to finish
Strict Pullups 12, 7, 7, 4
3 way Shoulder Raise – 2 x 12, 10, 8, x 5kg – these are fine at this weight, can’t do the full set without stopping anyway
July 30
Had a 12 hour interview with a gym, got a chance to train with one of the other applicants and he showed me some really cool agility drills that i’ll be implementing into my current sessions.
Missed rugby training so I popped to a nearby pitch and did:
5 minute run (~1120m)
5 x 40 secs on 20 off (~200m), 5 x 30 secs on 30 off (~160m), 5 x 20 secs on 40 off (~120m)
5 minute run (~1170m)
July 31
Power Cleans 3 x 5 x 80kg – kept the same weight as the reps are up from 3 to 5
A1 Back Squat 2 x 5 x 115kg, 1 x 5 x 120kg – did these at the gym so had a safety bar which gave me the confidence to lift more
A2 Borzov Jumps 3 x 5
RDL 3 x 5 x 80kg – changed exercise again, probably going to do hip raise Sunday and RDL today.
Ab Machine 15 x 32kg, 15 x 39kg, 15 x 46kg – didn’t write ab work so forgot what I had to do, did this instead