Reply To: 2013 Training Log

#9329
Fraser_9to5
Keymaster

Sept 1

Bench Press 5 x 82.5kg, 3 x 95kg, 5 x 105kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 5kg

Sept 2

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

Sept 4

AM Session:

Track Work

2 x 20m, 2 x 30m, 2 x 40m

80, 100, 120m 9.5, 11.6, 13.9 – pleased with all three of those, particularly sub 14 on the longer run. I focussed on conserving energy in acceleration and reaching a true top speed.

PM Session:

Push Press 3 x 3 x 75kg
OHP 4 x 8 x 52.5kg
A1 Bench Press 4 x 6 x 92.5kg
A2 Incline DB Hammer Rows 4 x 10 x 27.5kg
Ab Ripper X

Sept 5

AM Session:

Power Clean 3 x 6 x 60kg
Front Squat 5 x 62.5kg, 5 x 72.5kg, 10 x 82.5kg

PM Session:

Rugby Training

Touch
Backs Training
Pullups 3 x 8

Sept 7

Conditioning

5 minute run ~ 1080m
7 x 40 on 20 off ~ 175m each
5 minute run ~ 1060m

Sept 8

AM – Tennis 90 mins

PM Session

Conditioning (2nd attempt)

5 minute run ~ 1120m
10 x 40 on 20 off ~165m
10 x 30 on 30 off ~140m
10 x 20 on 40 off ~110m
5 minute run ~ 1080m

Sept 9

AM Session:

Bench Press 5 x 72.5kg, 5 x 85kg, 9 x 95kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 5kg

Good benching.

PM Session:

Power Clean 3 x 3 x 82.5kg – upped by 2.5kg, coped well
A1 Front Squat 4 x 6 x 85kg – serious depth on these
A2 Vert Jumps 4 x 6
RDL 4 x 6 x 85kg
Ab Ripper X

Sept 10

Rugby Training

4 Stations – Tackling, Rucking, Breakdown, Switch Passes

Sept 11

AM Session:

Track Work (on rugby pitch)

Kicking Skills – Chip and chase 4 x 20, Full Pitch Clearance, chase and score try x 8-9, half pitch chip at speed, chase and score try x 7-8

PM Session:

Push Press 3 x 3 x 77.5kg – very tough, don’t know why the f*ck I increased it, third rep was always poor

OHP 4 x 8 x 52.5kg
A1 Bench Press 4 x 6 x 92.5kg
A2 DB Rows 4 x 6 x 27.5kg
Ab Ripper X

Sept 12

Conditioning

5 minute run ~ 4.1 laps
10 x 40 on 20 off ~??m
10 x 30 on 30 off ~??m
10 x 20 on 40 off ~110m
5 minute run ~ 4 laps

Sept 13

Power Cleans 3 x 6 x 60kg
Front Squat 3 x 67.5kg, 3 x 77.5kg, 7 x 87.5kg
Pullups 3 x 8

Sept 15

Bench Press 3 x 80kg, 3 x 90kg, 6 x 102.5kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 5kg

Sept 16

Power Clean 3 x 3 x 82.5kg
A1 Front Squat 4 x 6 x 85kg
A2 Vert Jumps 4 x 6
RDL 4 x 6 x 90kg
Ab Ripper X

Good session.

Sept 17

Circuits, 5 min 8 min

Sept 18

Track Work

250m – 35.9
200m – 27.0* double tapped the button and didn’t get a time, so I did another 200m at the end which felt slower but was 27.0
150m – 18.8
100m – 11.9
50m – 6.7

Push Press 3 x 77.5kg, 2 x 77.5kg, 3 x 75kg
OHP 4 x 8 x 52.5kg
A1 Bench Press 4 x 6 x 92.5kg
A2 DB Rows 4 x 10 x 27.5kg
Front & Side Bridges, 90 sec each

Sept 19

AM Session:

Power Clean 3 x 6 x 60kg
Front Squat 5 x 72.5kg, 3 x 82.5kg, 6 x 92.5kg

PM Session:

Rugby Training

Sept 21

AM Session:

Track Work
600m warm up jog/skip
Drills E (straight leg scissor variations)
3 x 200m, 2 x 200m (2.5 mins between reps, 10 mins between set) – 27.5, 29.2, 27.3 26.5, 26.3 avg 27.4

Sept 23

Track Work

600m warm up jog/skip
Drills A and C (A-variations and cycle ankle, calf, knee all with run-outs)
2 x 20m, 2 x 30m, 2 x 40m
80m, 100m, 120m – 9.4, 11.9, 14.3 First run was good, last two were poor. I cut the recovery but probably tired myself out with the drills.

Bench Press 5 x 85kg, 3 x 95kg, 4 x 107.5kg
Close Grip Bench Press 4 x 8 x 80kg
DB Incline Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 6.25kg
Hollow Rock 60 secs
Planks – 60 Front, 40 Side, 40 Side, 60 Front

Sept 24

Power Clean 3 x 3 x 82.5kg
A1 Front Squat 4 x 6 x 85kg – thighs felt pumped
A2 Vert. Jumps 4 x 6
RDL 4 x 6 x 95kg

Sept 25

OHP 4 x 8 x 52.5kg
Bench 4 x 6 x 92.5kg
DB Rows 4 x 10 x 27.5kg
3 Way Shoulder Raise 4 x 10 x 6.25kg

Sept 26

AM Session:

Track Work
Drills E
3 x 200m, 2 x 200m 27.3, 27.3, 26.5 26.8, 26.6 avg 26.9

Really pleased with that series, I’m still holding back in the first few runs because I know pushing it half a second too much will mean a 29 or 30 in the next rep. I was writhing on the floor afterwards, think I paced it pretty perfectly and couldn’t have given any more.

PM Session:

Power Cleans 3 x 6 x 65kg
Front Squat 5 x 65kg, 5 x 75kg, 8 x 85kg
Pullups (30 sec rest) – 14, 6, 4, 3, 3

Sept 28

Rugby Match

3rd Team (Lost 40-8)

Sept 29

Bench Press 5 x 75kg, 5 x 85kg, 9 x 97.5kg – I had one poor rep and my friend tried to spot me on the last one but I had it. Don’t touch the bar unless I ask for help!!
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 6.25kg
Hollow Rock Abs – 77 secs

Sept 30

Track Work
2 x 20m, 2 x 30m
6 x 60m (20m IL) – 7.58, 7.54, 7.49, 7.44, 7.39, 7.47
2 x 90m (30 secs) – 11.1, 11.2