Reply To: 2012 Training Log

#9542
Fraser_9to5
Keymaster

Mar 1

Rugby Training

Donkey Kicks
2 x 20 x 2.5kg

SL Glute Bridge
2 x 20

Back Squats
6 x 128.5kg
5 x 128.5kg
4 x 128.5kg

Ab Wheel
4 x 18

Mar 2

Alternate Shoulder Press
4 x 7 x 26.5kg

Underhand Inverted Rows
3 x 8

Bicep Curls
3 x 6 x 50kg

Decline Pushups
23, 23, 21

Pullups
12, 13, 9

Tricep Kickbacks
3 x 8 x 13.5kg

Wrist Rolls
3 x 5kg

Side Bridge, 80 secs
Front Bridge, 100 secs

Mar 4

Hang Cleans
2 x 4 x 83.5kg

Back Squats
7 x 128.5kg
2 x 6 x 128.5kg

Speed Skaters
4 x 24

Mar 5

Bench Press
7 x 83.5kg
6 x 83.5kg
5 x 83.5kg

Explosive Pushups
3 x 8

Bicep Curls
3 x 6 x 50kg

Tricep Kickbacks
3 x 8 x 13.5kg

Wrist Rolls
3 x 5kg

Press Up Challenge
4 x 25 (90 sec rest)

Side Bridge 2 x 80 secs
Front Bridge 105, 120 secs

Mar 6

Box Jumps
6 x 110cm

Track Work
20m – 3.18
4 x (2 x 20m sled, 20m run) (4 mins)
3.84, 3.87, 3.25 light sled + 10kg
4.09, 4.18, 3.21 medium sled + 10kg
4.06, 4.21, 3.25 ” ”
4.06, 4.15, – ” ”

Box Jumps
6 x 110cm

Hard Tempo
3 x 4 x 100m (30 sec, 2.5 mins)

15.2, 16.0, 15.2, 15.2
14.8, 15.3, 15.0, 15.0
14.6, 14.7, 15.0, 14.8

Mar 8

Alternate Shoulder Press
3 x 8 x 26.5kg

Inverted Rows
3 x 8

Bicep Curls
3 x 7 x 50kg

Decline Pushups
26, 26, 22

Pullups (Towel Grip)
7, 9, 7 and hang to failure

Tricep Kickbacks
2 x 8 x 13.5kg
1 x 8 x 14.5kg

Mar 10

Speed Skaters
2 x 26

Hang Power Cleans
2 x 4 x 83.5kg (easy)

Back Squats
7 x 128.5kg
2 x 6 x 128.5kg

Mar 11

P90X – Ab Ripper X

Mar 12

P90X – Ab Ripper X
400 reps

Bench Press
8 x 83.5kg
2 x 6 x 88.5kg

Explosive Pushups
3 x 8

Bicep Curl
3 x 6 x 51kg

Tricep Kickbacks
3 x 8 x 16kg

Press Up Challenge
4 x 25

Chin Ups (Towel)
6, 7, 4

Mar 14

Box Jumps
3 x 110cm
3 x 115cm

Track Work
20m – 3.21
4 x (2 x 20m sled, 20m run) (4 mins)
4.14, 4.05, 3.17 med sled + 10kg
3.99, 4.15, 3.18 up to med sled + 12.5kg after sub-4 run
4.26, 4.15, 3.15
4.11, 4.22, 3.08

Box Jumps
6 x 110cm

Tempo
4 x 300m (2.5 mins)
53.0, 52.3, 51.1, 51.9

Mar 17

Hang Power Cleans
3 x 10 x 58.5kg

Back Squats
3 x 10 x 108.5kg

Weighted Pressups
3 x 10 x 15kg

P90X – Ab Ripper X
400 reps, three stops

Mar 19

Hang Power Cleans
3 x 5 x 78.5kg

Back Squats
2 x 5 x 131kg
1 x 4 x 131kg

Speed Skaters
3 x 26

Bench Press (1)
1 x 5 x 91kg
2 x 4 x 91kg

Explosive Pushups (1)
3 x 8

Bicep Curl
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Chin Ups (Towel)
10, 9, 10

Side Bridge 120 secs PB!!
Front Bridge 150 secs =PB!!

Mar 21

Box Jumps
5 x 105cm standing
5 x 110cm hop
5 x 115cm hop

Track Work
250m – 33.1
200m – 27.1
150m – 18.7

Mar 22

Hyperextensions
3 x 15

Pullups (Towel)
11, 9, 10

Upright Rows
3 x 8 x 46kg

Inverted Rows
3 x 9

Hang Power Cleans
3 x 5 x 78.5kg

Back Squat
3 x 5 x 131kg

Weighted Pressup
3 x 5 x 25kg

Ab Ripper X
400 reps

Mar 23

Box Jumps
2 x 5 x 110cm standing
3 x 5 x 110cm running

Bounding
3 x 30m (16, 14, 14) – strides required to get over 30m line

Track Work
3 x 40m (5.56, 5.62, 5.55)

Sleds (no added weight)
4 x 40m (6.44, 6.40, 6.42, 6.33)

Mar 24

Hang Power Cleans
3 x 10 x 58.5kg

Back Squats
3 x 10 x 108.5kg

Weighted Pressup
3 x 10 x 17.5kg

Ab Ripper X
400 reps

Mar 26 – Part 1

Hang Power Cleans
5 x 78.5kg
4 x 81kg
3 x 83.5kg
2 x 86kg
1 x 88.5kg

Back Squats
5 x 131kg
4 x 133.5kg
3 x 136kg
2 x 138.5kg
1 x 138.5kg

Weighted Pressup (1)
3 x 5 x 25kg

Explosive Pushups (1)
3 x 8

Part 2 – 1am

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Chin Ups (Towel)
6, 7, 5

Side Bridge 90 sec
Front Bridge 120 sec

Mar 28

Box Jumps
5 x 110cm standing
5 x 110cm hop
5 x 115cm hop

Track Work
250m – 35.6 (****ing ****)
200m – 26.7
150m – 18.8
100m – 12.1
50m – 6.25
TOTAL = 99.45 secs

So pissed off with my first rep I was fuming. Why turn up to the fucking track if you can’t even hit the first fucking rep. I think I pussied out in the acceleration phase and held a slower top speed all the way round. It got better and faster as the session progressed and I am happy to target a faster total time next week.

Mar 30

Hang Power Cleans
2 x 10 x 58.5kg
1 x 10 x 63.5kg

Back Squats
3 x 10 x 108.5kg

Weighted Pushups
3 x 10 x 25kg