Reply To: 2012 Training Log

#9549
Fraser_9to5
Keymaster

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