Reply To: 2012 Training Log

#9541
Fraser_9to5
Keymaster

Feb 1

Tricep Kickbacks – 4 x 8 x 11kg

Pullups – 17, 18, 12

BB Upright Rows – 3 x 8 x 46kg

Inverted Rows – 3 x 8

BB Shrugs – 3 x 8 x 78.5kg

Side Bridge 2 x 75 secs
Front Bridge 2 x 90 secs

Feb 2

Donkey Kicks (5 sec ISO) – 2 x 10

SL Glute Bridge (5 sec ISO) – 2 x 10

Back Squats – 9 x 118.5kg, 8 x 118.5kg, 7 x 118.5kg

Seated Band Abduction – 20, 15

Ab Wheel Rollout – 4 x 15

Feb 5

Donkey Kicks – 2 x 20 x 2.5kg

SL Glute Bridge – 2 x 20

Back Squats – 10 x 118.5kg, 2 x 8 x 123.5kg

Seated Band Abduction – 2 x 20

Ab Wheel Rollout – 4 x 18

Feb 6

One Arm Pressup (Dresser) – 5 x 5

Inverted Rows – 3 x 8

Wide Arm Pushups – 17, 18, 19

Bicep Curls – 3 x 8 x 45kg

Decline Pushups – 27, 24, 20

Renegade Rows – 3 x 12 x 5kg

Feb 7

Box Jumps – 1 x 105cm, 5 x 110cm

Track Work
7 x 15m (2 mins)
7 x 25m (3 mins)

Box Jumps 1 x 110cm, 5 x 115cm

Feb 9

Donkey Kicks – 2 x 20 x 2.5kg

SL Glute Bridge – 2 x 20

Back Squats – 10 x 123.5kg, 7 x 128.5kg, 6 x 128.5kg

Seated Band Abduction – 2 x 20

Side Bridge, 2 x 75 secs
Front Bridge, 2 x 90 secs

Feb 12

Donkey Kicks – 2 x 20 x 2.5kg

SL Glute Bridge – 2 x 20

Back Squats – 2 x 8 x 128.5kg, 6 x 128.5kg

Seated Band Abduction – 2 x 20

Side Bridge, 2 x 80 secs
Front Bridge, 2 x 100 secs

Feb 13

Tricep Kickbacks – 4 x 8 x 12kg

Bicep Curls – 3 x 6 x 50kg

Explosive Pushups – 3 x 10

Chin Ups – 14, 14, 12

Wide Arm Pushups – 20, 20, 20

Diamond Pushups – 15, 14, 12

Weighted V-Situps
12 x 5kg hand, 5kg feet
2 x 12 x 7.5kg hand, 5kg feet

Feb 14

Box Jumps
2 x 105cm
3 x 110cm
3 x 115cm

Track Work
6 x 20m (2.5 mins)
4 x 30m (3.5 mins)
2 x 30m (4.5 mins)

Feb 15

Pullups – 14, 15, 12

Inverted Rows – 3 x 9

Upright Rows – 3 x 8 x 46kg

Hyperextensions – 3 x 10

BB Shrugs – 3 x 8 x 78.5kg

Feb 16

Donkey Kicks – 2 x 20 x 2.5kg

SL Glute Bridge – 2 x 20

Back Squats – 2 x 8 x 128.5kg, 1 x 7 x 128.5kg

Side Bridge, 60 secs
Front Bridge, 60 secs

Renegade Rows – 4 x 10 x 5kg

Feb 18

Rugby Match (Won 46-12)

Played outside centre as a few of the backs were away this week. Scored the first try from inside our own half, saw a gap and burst through it and then fended off the full back to touch down. I felt quicker and stronger than I’ve ever been on the pitch and wouldn’t mind testing my skills for the 3rds next time i’m free. Got taken off early in the 2nd half which was a bit annoying because i’d played a whole half uphill and wanted to show my pace on a decline.

Feb 22

Hang Power Cleans
2 x 88.5kg
3 x 93.5kg
4 x 88.5kg

Back Squats – 20 x 88.5kg PB

Speed Skaters – 3 x 20

Weighted V-situps
5 x 12 x 7.5kg Hand, 5kg Feet

Feb 24

Alternate Shoulder Press – 4 x 8 x 24kg

Underhand Inverted Rows – 3 x 8

Bicep Curls – 3 x 6 x 50kg

Decline Pushups – 21, 22, 19

Pullups – 12, 12, 12

Tricep Kickbacks – 3 x 8 x 13.5kg

Side Bridge, 70 secs
Front Bridge, 100 secs

Feb 27

Tricep Kickbacks – 4 x 8 x 13.5kg

Bicep Curls – 3 x 6 x 50kg

Explosive Pushups – 3 x 8

Chin Ups – 15, 17, 14

Wide Arm Pushups – 19, 19, 17

Diamond Pushups – 14, 14, 11

Weighted V-Situps
4 x 15 x 7.5kg hand, 5kg feet

Feb 28

Rugby Training

Feb 29

Pullups – 16, 15, 13

Inverted Rows – 3 x 9

Upright Rows – 3 x 8 x 46kg

Hyperextensions – 3 x 12

BB Shrugs – 3 x 8 x 78.5kg

Renegade Rows – 4 x 10 x 5kg