Reply To: 2013 Training Log

#9328
Fraser_9to5
Keymaster

    Aug 1

    Missed Rugby Training again, trained with my mate and we dragged ourselves through conditioning.

    8 x (22m x 3 then 100m jog)
    10 x (35m x 4, 30 sec rest)
    8 x (73m x 2, 30 sec rest)
    8 x (10m, 10m back pedal, 28m, 18m back pedal, 40m, 50m jog, 15 sec rest)

    Aug 2

    AM Session:

    Push Press 3 x 5 x 67.5kg

    Split Stance OHP
    6 x 50kg, 5 x 52.5kg, 4 x 55kg
    6 x 52.5kg, 5 x 55kg, 4 x 57.5kg

    A1 Bench Press 4 x 6 x 90kg
    A2 DB Rows 4 x 6 x 27.5kg

    PM Session:

    B1 Bench Press 85kg x 10, 8, 6, 5, 1
    B2 Incline DB Hammer Row 2 x 12, 10, 8 x 20kg
    C1 DB Press 25kg x 8, 5, 5, 5, 4, 3
    C2 Strict Pullups 13, 10, 7
    3 way shoulder raise 2 x 12, 10, 8 x 5kg

    Aug 3

    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
    6 x 60m WB recovery with a 20m intensity limit
    4 x 50m 5 mins rest, supporting run and pass

    Aug 5

    AM Session:

    Push Press 3 x 5 x 70kg
    Split Stance OHP 2 x (5 x 52.5kg, 4 x 55kg, 3 x 57.5kg)
    A1 Bench Press – 4 x 6 x 90kg
    A2 DB Rows – 4 x 6 x 27.5kg

    PM Session:

    B1 Bench Press 90kg x 8, 5, 5, 4, 4, 3, 1
    B2 Incline DB Hammer Rows 2 x 10, 8, 6 x 20kg
    Shoulder Press 15kg x 1,2,3,4,5,6,7,8,8,4
    Pullups 1,2,3,4,5,5,3,3,3,2
    3 Way Shoulder Raise 2 x 10, 8, 6 x 5kg

    Aug 6

    Rugby Training

    Driving a guy with a tackle pad backwards, stop-start, 2 x full pitch
    4 x 50m WB recovery
    8 v 4 drift defence, 3 x 4 mins
    half pitch touch
    8 x 20m sprints

    Jackknives 3 x 15
    Ab Marching 3 x 30

    Aug 7

    Power Clean 4 x 4 x 82.5kg
    A1 Back Squat 4 x 4 x 120kg
    A2 Borzov Jumps 4 x 4
    RDL 3 x 5 x 80kg
    TGU Sit Up 3 x 5 x 17.5kg
    Ab Machine 3 x 15 x 46kg

    Aug 8

    Rugby Training

    8 v 8 touch, tackler changes to attacking team
    passing drills
    12 x 6, exploiting gaps
    3 x 22m, 2 x 50m, 1 x full pitch (11.96 secs)

    5 mins ab holds

    Aug 9

    Just realised I work out every day…

    AM Session:

    Push Press 4 x 4 x 70kg
    Split Stance OHP 5 x 52.5kg, 4 x 55kg, 3 x 57.5kg, 5 x 55kg, 4 x 57.5kg, 3 x 60kg
    A1 Bench Press 4 x 6 x 90kg – easy!
    A2 DB Rows 4 x 6 x 27.5kg

    PM Session:

    B1 Bench Press 90kg x 9, 6, 5, 4, 4, 2
    B2 Incline DB Hammer Rows 2 x 10, 8, 6 x 20kg
    Shoulder Press 15kg x 1,2,3,4,5,6,7,8,9,6
    Pullups 1,2,3,4,5,6,4,3,3,3
    3 Way Shoulder Raise – 2 x 10, 8, 6 x 5kg
    Front Squat 10 x 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 50kg

    Aug 10

    Speed Training (Grass)
    Skips for height & distance 2 x 20m
    4 x 2 x 20m

    3 x 60m first 20m we used a skipping rope to resist the person to replicate pulling a heavy sled, then they get released and sprint
    3 x 60m WB recovery with a 20m intensity limit
    3 x 60m 5 mins rest, supporting run and pass

    Footwork drills 2 x 8 slaloms
    Agility Drills 5 x (T, W)

    Aug 11

    Power Cleans 4 x 2 x 85kg, 2 x 90kg
    A1 Front Squat 4 x 6 x 80kg
    A2 Vertical Jumps 4 x 6
    Hip Thrusts 3 x 20
    Ab Ripper X 175 reps

    Aug 12

    AM Session:

    Push Press 5 x 3 x 72.5kg
    Split Stance OHP 2 x (4 x 55kg, 3 x 57.5kg, 2 x 60kg)
    A1 Bench Press 4 x 6 x 92.5kg
    A2 DB Rows 4 x 6 x 27.5kg

    PM Session:

    B1 Bench Press 90kg x 9,6,5,4,4,2
    B2 Incline DB Hammer Rows 2 x 8,6,4 x 20kg
    Shoulder Press 15kg 1,2,3,4,5,6,7,8,9,7
    Pullups 8 x 4
    3 Way Shoulder Raise – 2 x 8,6,4 x 5kg

    Aug 13

    Dynamic and Static Stretching, some MobilityWOD stuff on hips, shoulders, quad

    Rugby Training

    Touch 14 v 14
    Drift Defence
    Tackle Bag Work (lots!)
    Touch 14 v 14 with proper rucks at the breakdown, then final 2 mins full contact

    General Strength Circuit, 232 reps

    Aug 14

    AM Session:

    Power Clean 3 x 3 x 80kg
    A1 Front Squat 4 x 6 x 80kg
    A2 Vertical Jumps 4 x 6
    RDL 4 x 5 x 80kg
    Ab Ripper X, 400 reps

    PM Session:

    OHP 3 x 8 x 50kg
    B1 Bench Press 4 x 6 x 92.5kg
    B2 DB Rows 4 x 8 x 27.5kg
    Rotator Cuff, 2 movements, 3 x 10 x 5kg

    Aug 15

    Rugby Training

    Touch 8 v 8
    passing drills
    2 v 2, 5 v 3
    Touch 8 v 8

    Aug 16

    Pullups 3 x 8
    Power Clean 3 x 6 x 60kg
    Front Squat 5 x 60kg, 5 x 70kg, 10 x 80kg

    Aug 17

    Track Work
    2 x 20m Skips for Height, Distance
    Footwork, 1 x 8
    10 x 8m shuttles with chest to floor, 2 x 20m, 60m
    10 x 8m shuttles with chest to floor, 2 x 30m, 60m
    10 x 8m shuttles with chest to floor, 2 x 40m, 60m
    Full Pitch Sprint – 11.50
    Footwork 1 x 8
    Hip Raise 4 x 20
    3 Way Shoulder Raise 4 x 10 x 5kg
    Front & Side Bridge, 4 mins Total

    Aug 19

    AM Session:
    Bench Press 5 x 72.5kg, 5 x 82.5kg, 10 x 92.5kg
    Close Grip Bench Press 4 x 8 x 80kg
    DB Rows 5 x 10 x 27.5kg
    3 Way Shoulder Raise 4 x 10 x 5kg

    PM Session:

    Power Clean 3 x 3 x 80kg
    A1 Front Squat 4 x 6 x 82.5kg
    A2 Vertical Jumps 4 x 6
    RDL 4 x 5 x 80kg

    Aug 20

    Rugby Training

    Touch, various rules
    Full Pitch Touch
    Full Pitch Full Contact (woohoooo!)

    Aug 21

    Track Work

    2 x 20m, 2 x 30m, 2 x 40m
    120, 100, 80m (14.2, 11.6, 9.6)

    Pleased with the 11.6 run, can’t remember going faster this year. I could tell I wasn’t at full freshness too.

    Push Press 3 x 3 x 72.5kg
    OHP 4 x 8 x 50kg
    Bench Press 5 x 95kg, 3 x 6 x 92.5kg
    DB Rows 4 x 10 x 27.5kg
    Ab Ripper X – why. why. god it hurts so much.

    Aug 22

    AM Session:

    Power Clean 3 x 6 x 60kg
    Front Squat 3 x 67.5kg, 3 x 75kg, 6 x 85kg

    Rugby Training

    Touch
    Set Moves
    Touch

    Towel Pullups 5,6,5

    Aug 24

    Rugby Match – Friendly Won 15-5

    Aug 26

    AM Session:

    Bench Press 3 x 77.5kg, 3 x 87.5kg, 8 x 100kg – BOOOOOMMM!!
    Close Grip Bench Press 4 x 8 x 80kg
    Incline Hammer Rows 5 x 10 x 20kg
    3 Way Shoulder Raise 4 x 10 x 5kg

    Obviously i’m pleased with the PB, I think I was 76kg last time I got a bench PB so to be 73kg is encouraging. Upping my nutrition another 150-200kcals a day to get some definite growth going on.

    PM Session:

    Power Clean 3 x 3 x 80kg
    A1 Front Squat 4 x 6 x 85kg
    A2 Vertical Jumps 4 x 6
    RDL 4 x 5 x 80kg
    Ab Ripper X

    Aug 27

    Rugby Training

    Touch
    5 stations – passing, tackling, rucking, forward play, back play

    Aug 28

    AM Session:

    Track Work
    2 x 20, 2 x 30, 2 x 40m
    80, 100, 120m 9.4, 11.8, 14.1

    PM Session:

    Push Press 3 x 3 x 72.5kg – easy
    OHP 4 x 8 x 50kg – also easy
    A1 Bench Press 4 x 6 x 92.5kg
    A2 DB Rows 4 x 10 x 27.5kg
    Ab Ripper X – never easy

    Aug 29

    AM Session:

    Power Clean 3 x 6 x 60kg
    Front Squat 5 x 70kg, 3 x 80kg, 4 x 90kg

    PM Session:

    Rugby Training

    Touch
    Drills
    Back Line Set Plays
    Pullups 3 x 8

    Aug 31

    Grass Runs

    8 x (22m x 3 then 100m jog)
    10 x (35m x 4, 30 sec rest)
    8 x (73m x 2, 30 sec rest)
    8 x (10m, 10m back pedal, 28m, 18m back pedal, 40m, 50m jog, 15 sec rest)
    3 Way Shoulder Raise 4 x 10 x 5kg