Oct 1
Bench Press
5 x 67kg
5 x 77kg
5 x 87kg
Close Grip Bench Press
3 x 10 x 68.5kg
1 x 7 x 68.5kg
Inverted Rows
4 x 10 x 2.5kg (rested on my stomach)
Rotator Cuff
2 x 3 x 10
Oct 2
Interval Running
2 x 2250m, 11 mins each w 6 mins walk recovery
Oct 3
Yoga
Oct 4
Rugby Training
Overhead Squats
10 x 28.5kg
10 x 33.5kg
10 x 38.5kg
10 x 41kg
10 x 43.5kg
Dirty Back Squats
20 x 83.5kg
Oct 5
Overhead Press
5 x 47kg
5 x 54kg
6 x 62kg
Alternating T-Bar Press (explosive)
2 x 12 x 25kg
1 x 12 x 27.5kg
Weighted Chin Ups (1)
4 x 12 x 2.5kg
Weighted Dips (1)
4 x 15 x 2.5kg
T-Bar Half Moons
1 x 20 x 20kg
2 x 16 x 30kg
Oct 7
Deadlift
3 x 98kg
3 x 112kg
6 x 126kg
Seated Box Jumps
3 x 5 x 10kg
Step Ups
3 x 8 x 58.5kg
1 x 8 x 61kg
Dragon Flag Abs (!!)
3 x 8
Oct 8
Bench Press
3 x 72kg
3 x 82kg
5 x 92kg
Alternate Curls
1 x 8 x 14.5kg
2 x 8 x 16kg
1 x 8 x 17kg
Close Grip Bench Press
3 x 8 x 71kg
Rotator Cuff
2 x 3 x 10
Oct 9
Track Work
4 x 300m (8-11 mins rest)
44.2, 42.8, 41.3, 45.5
Oct 11
Overhead Squats
10 x 28.5kg
10 x 38.5kg
10 x 43.5kg
10 x 48.5kg PB
10 x 51kg PB
Dirty Back Squats
20 x 91kg PB
I’m 73kg (160lbs) and pretty lean, would like to be 75kg by xmas, my t-shirts and jeans are still looser than i’m used to.
Oct 12
Overhead Press
3 x 51kg
3 x 58kg
5 x 66kg
Alternate T-Bar Press
3 x 12 x 30kg
Weighted Chin Ups
4 x 12 x 5kg
Weighted Dips
4 x 15 x 5kg
T-Bar Half Moons
3 x 16 x 35kg
Oct 13
Rugby Match – Friendly v Hellingly 3rds Won 36-5
Good to play again. Pitch was awful due to the rain, sank about 2 inches when I put a foot down and some parts of the pitch had half an inch of surface water. Played about 45 mins, first possession I ran round two people and set up a try, after that I was soaked and didn’t want to go flat out in case I tore a hamstring. Injury-free and think I made a good enough impression to warrant a place in the squad for next weeks game against the league leaders East Grinstead 3rds.
Oct 14
Deadlift
5 x 105kg
3 x 119kg
4 x 133kg
Seated Box Jumps
3 x 5 x 10kg
Step Ups
4 x 8 x 61kg
Dragon Flags
4 x 6
Oct 15
Bench Press
5 x 77kg
3 x 87kg
3 x 97kg
Alternate DB Curls
4 x 9 x 16kg
Close Grip Bench Press
3 x 8 x 71kg
Rotator Cuff
2 x 3 x 10
Oct 16
Track Work
4 x 300m (10-12 mins rest)
42.6, 40.1, 42.1, 42.4
Resistance Band Dorsiflex
3 x 15
Oct 17
Overhead Squats
10 x 38.5kg
10 x 48.5kg
10 x 51kg
10 x 56kg
3 x 58.5kg (arms were having none of it)
Dirty Back Squats
20 x 101kg BOOOOOMMMMM!!!
Oct 20
Rugby Cancelled…
Overhead Press
5 x 54kg
3 x 62kg
4 x 70kg
Alternate T-Bar Press
3 x 10 x 35kg
Weighted Chins
4 x 12 x 7.5kg
Weighted Dips
4 x 18 x 7.5kg
T-Bar Half Moons
3 x 16 x 40kg
Oct 21
Deadlift
5 x 94kg
5 x 108kg
9 x 123kg
Seated Box Jumps
3 x 5 x 10kg
Step ups
4 x 8 x 61kg
Dragon Flags
4 x 6
Oct 22
Bench Press
5 x 68kg
5 x 79kg
6 x 89kg
Alternate DB Curls
4 x 9 x 16kg
Close Grip Bench Press
3 x 8 x 71kg
Rotator Cuff
2 x 3 x 10
Oct 23
Track Work
4 x 300m (9-11 mins recovery)
43.6, 41.1, 41.8, 43.8
Resistance Band Dorsiflex
3 x 15
Isometric Oblique Twist
3,2,2 x 3 sec hold
I wrote recovery instead of rest because that’s what it is, a painful 10 or so minutes to stop breathing like you’re going to die, get your legs moving and get back to the start line. Whoever does lactic training on a regular basis is mentally unwell. I am going to do 200m next week as a little tester before trying this again as unlike 5/3/1 there’s no escaping the need to rest once in a while from this kind of physical self-abuse.
Oct 24
Bench Press (1 board)
3 x 90kg
3 x 91kg
3 x 92kg
Immediately after each set – Explosive Pushups x 5
Alternate DB Curls
3 x 8 x 17kg
Oct 25
Rugby Training
Oct 26
Overhead Squats
10 x 41kg
10 x 51kg
10 x 56kg =PB
10 x 61kg PB
Sumo Deadlift (concentric only)
3 x 3 x 128.5kg
Immediately after each set – 20 inch box jumps x 6 at speed
ISO HS Hold (resistance band)
3 x 10 secs
Oct 27
Overhead Press
5 x 49kg
5 x 57kg
6 x 65kg
Weighted Chins
3 x 12 x 8kg
Weighted Dips
3 x 18 x 8kg
Alternate T-Bar Press
3 x 8 x 35kg
T-Bar Half Moons
3 x 16 x 40kg
Oct 28
Sumo Deadlift
3 x 101kg
3 x 116kg
6 x 131kg
Seated Box Jumps
3 x 5 x 10kg
Step Ups
3 x 8 x 63.5kg
Dragon Flags
3 x 6
Oct 29
Bench Press
3 x 73kg
3 x 84kg
5 x 95kg
Alternate DB Curls (+1 Right Arm)
3 x 8 x 17kg
Close Grip Bench Press
3 x 8 x 71kg
Rotator Cuff
2 x 3 x 10
Oct 30
Pre-Rugby Deadlifts
2 x (2 x 131kg + 5 box jumps)
Rugby Training
Pretty much a 40-minute game, very little rest and I was dead by about halfway. Made a good few runs and warmed up fully beforehand which put my mind at ease, still only ran 95%.
Oct 31
Bench Press
3 x 91kg
3 x 92kg
3 x 93kg
Immediately followed by 5 Explosive Pushups
Alternate DB Curls
3 x 8 x 19kg
Overhead Squats
10 x 41kg
10 x 51kg
7 x 58.5kg
ISO Oblique Twist
3 x 3 x 3 secs
ISO HS Hold (resistance band)
3 x 15 secs
Dorsiflex Resistance Band
3 x 15