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