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