Reply To: 2012 Training Log

#9550
Fraser_9to5
Keymaster

    Nov 1

    Pre-Rugby Broad Jumps
    4 x 3

    Rugby Training

    All forward play again, lots of pushing no running. The broad jumps were ok, didn’t feel half as warmed up as with the deadlifts though.

    Nov 3

    Rugby Match

    League Game v Uckfield 2nd XV Won 13-0

    I had to be a linesman the first half, played the second but wasn’t passed to ONCE. Only time I touched it was when they dropped it and I picked it up and passed it to someone. Basically 40 minutes watching us kick it and hopelessly chase, not what I call rugby. The other winger was equally frustrated and I hope this isn’t how they play every week. By the time I had to run it’d been about 80 minutes since i’d warmed up so I wasn’t risking my hamstrings and jogged everywhere, probably good I didn’t get the ball cos i’d have pulled something.

    Overhead Press
    3 x 53kg
    3 x 61kg
    6 x 68kg

    Weighted Chin Ups
    3 x 12 x 7.5kg

    Weighted Dips
    3 x 18 x 7.5kg

    Alternate T-Bar Press
    2 x 8 x 35kg

    Nov 4

    Broad Jumps
    4 x 3 (best of 89 inches, 7 ft 5)

    Sumo Deadlift
    5 x 110kg
    3 x 124kg
    3 x 138kg

    GHR
    3 x 5

    Sliding Leg Curls (Double Leg)
    3 x 10

    Dragon Flags
    3 x 6

    Nov 5

    Bench Press
    5 x 79kg
    3 x 89kg
    5 x 100kg

    Alternate DB Curls
    3 x 9 x 19kg

    Close Grip Bench Press
    3 x 8 x 73.5kg

    Rotator Cuff
    2 x 3 x 10

    Nov 6

    Broad Jumps
    4 x 3 (best of 95 inches, 7 ft 11)

    Track Work
    3 x 200m, 2 x 200m (4 mins, 10 mins)
    29.4, 29.0, 27.9 28.3, 29.8

    Nov 7

    Bench Press
    3 x 92kg
    3 x 93.5kg
    3 x 94.5kg

    followed by Explosive Pushups x 5

    Alternate DB Curls
    3 x 9 x 19kg

    Nov 8

    Overhead Squats
    10 x 41kg
    10 x 51kg
    11 x 56kg
    9 x 63.5kg

    Sumo Deadlift
    2 x 3 x 128.5kg then Box Jumps 6

    Nov 11

    Broad Jumps
    4 x 3 (best of 99 inches, 8 ft 3)

    Sumo Deadlift
    5 x 98.5kg
    5 x 113.5kg
    6 x 128.5kg

    Sliding Leg Curls
    3 x 10

    GHR
    3 x 5

    Dragon Flags
    3 x 6

    Nov 12

    Bench Press
    5 x 70kg
    5 x 81kg
    8 x 91kg

    Alternate DB Curls
    3 x 9 x 19kg

    Close Grip Bench Press
    2 x 8 x 78.5kg
    1 x 6 x 78.5kg

    Rotator Cuff
    2 x 3 x 10

    Nov 14

    Broad Jumps
    3 x 3 (best of 99 inches, 8 ft 3)

    Track Work
    3 x 200, 2 x 200m (2.5 mins/ 10 mins)
    28.8, 29.0, 29.6 29.0, 28.3

    Bench Press
    3 x 93.5kg
    3 x 94.5kg
    3 x 95.5kg
    then 5 x explosive pushups

    Alternate DB Curls
    2 x 9 x 19kg

    Nov 15

    Overhead Squats
    8 x 43.5kg
    8 x 53.5kg
    8 x 58.5kg
    8 x 63.5kg

    Step ups
    3 x 8 x 63.5kg

    Nov 17

    Overhead Press
    5 x 52kg
    5 x 60kg
    5 x 68kg

    Weighted Chin Ups
    3 x 12 x 7.5kg

    Weighted Dips
    3 x 18 x 7.5kg

    Nov 18

    Broad Jumps
    3 x 3 (best of ~8 ft)

    Sumo Deadlift
    3 x 105kg
    3 x 120kg
    6 x 135kg

    GHR
    3 x 5

    Sliding Leg Curls
    3 x 8

    Nov 19

    Bench Press
    3 x 76kg
    3 x 86kg
    7 x 97kg

    Alternate DB Curls
    3 x 9 x 19kg

    Close Grip Bench Press
    3 x 8 x 78.5kg

    Rotator Cuff
    2 x 3 x 10

    Ab Ripper X
    5 sets + 16 reps (141 total reps)

    Nov 21

    Bench Press
    3 x 93.5kg
    3 x 94.5kg
    3 x 95.5kg

    then 5 x explosive pushups

    Alternate DB Curls
    3 x 9 x 19kg

    Split Squat Glute Activation
    3 x 6

    Nov 22

    Overhead Squats
    8 x 43.5kg
    8 x 53.5kg
    8 x 58.5kg
    6 x 66kg PB

    Step Ups
    3 x 8 x 66kg

    Ab Ripper X
    6 sets + 14 reps (164 total reps)

    Nov 24

    Overhead Press
    3 x 56kg
    3 x 64kg
    3 x 72kg

    T-Bar Press
    3 x 8 x 35kg

    Weighted Chin Ups
    3 x 12 x 7.5kg

    Weighted Dips
    3 x 18 x 7.5kg

    Nov 25

    Staircase sprints
    3 x 3 sets

    Staircase Bounds
    2 x single step
    1 x double step

    Sumo Deadlift
    5 x 113kg
    3 x 128kg
    2 x 143kg

    GHR
    3 x 5

    Sliding Leg Curls
    3 x 8

    Nov 26

    Bench Press
    5 x 81kg
    3 x 92kg
    4 x 102kg

    Alternate DB Curls
    3 x 9 x 19kg

    Close Grip Bench Press
    3 x 8 x 78.5kg

    Ab Ripper X
    Complete – 11 sets

    Nov 27

    Yoga

    Nov 28

    Track Work
    3 x 200, 2 x 200m (2.5 min/10 min)
    30.5, 30.4, 31.9 30.2, 33.0

    Ridiculous wind. At least it wasn’t raining and I could actually do the session, but the wind was around 20mph directly against me down the back straight, and the home straight is always flooded so I don’t have a choice to run with it. The most I’ve run into in a race is -2.4 m/s, this was probably around -8.0 m/s and I was verging on stationary jogging on the final rep.

    Nov 29

    Overhead Squats
    8 x 48.5kg
    8 x 53.5kg
    8 x 58.5kg
    5 x 68.5kg

    SLRDL (Single Leg Russian Deadlift)
    1 x 8 x 19kg
    1 x 8 x 23kg
    1 x 8 x 28kg

    RLESS (Rear Leg Elevated Split Squats)
    3 x 8 x 68.5kg