 This topic has 22 replies, 1 voice, and was last updated 12 months ago by Fraser_9to5.

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July 26, 2020 at 8:54 pm #10398Fraser_9to5Keymaster
Nov 4
DB Shoulder Press
4 x 8 x 24kgDB Upright Row
3 x 8 x 21.5kgPullups
3 x 12DB Rows
3 x 8 x 45kgAbs
Leg Raise 3 x 15
Toe Touchers 3 x 15
Toes to Sky 1 x 15
Wipers 3 x 16
Sitting Tucks 3 x 30Abs were quite tough and i’d finish the last two sets but I know I need the stability when I do weights tomorrow. Weight is up to 160lbs and I think for rugby I could see myself getting to 165 without much trouble although I don’t want to get there quicker if it just means putting on fat. Diet is in check and i’m going to write up a more concrete weekly routine.
Nov 5
Hang Power Cleans
4 x 91kg
5 x 91kgReverse Lunges
3 x 8 x 63.5kgSLRDL
3 x 8 x 26kgLunge Jumps
3 x 8Nov 8
DB Floor Press
4 x 10 x 31.5kgDecline Pushups
21, 19, 19BB Curls
3 x 7 x 47.5kgGuillotine Floor Press
3 x 8 x 63.5kgDiamond Pushups
15 x 5kg
16 x 2.5kg
16Rotator Cuff
3 x 10 x 5kgNov 10
Back Squats
8 x 111kg
6 x 119kg
2 x 4 x 127kg
6 x 119kg
8 x 111kgNov 11
Tricep Kickbacks
8 x 5kg
3 x 8 x 6kgPullups
3 x 12 x 2.5kgDB Upright Row
3 x 7 x 24kgBarbell Shrugs
3 x 10 x 73.5kgDB Rows
3 x 8 x 45kgAb Wheel Rollout
4 x 12Nov 13
Track Work
3 x 3 x 60m, 22.5m IL, 3 mins restSuicides (670m) 3:39, 3:07
Bit sloppy on acceleration of the final few runs but rugby is about slogging it out even when you haven’t recovered. Took the first suicide too easy because I thought i’d die at halfway.
Nov 14
Bench Press
8 x 83.5kg
2 x 8 x 88.5kg
2 x 101kgDecline Pushups
23,23,21BB Curls
3 x 7 x 47.5kg (poor)Guillotine Floor Press
2 x 8 x 68.5kg
1 x 7 x 68.5kgDiamond Pushups
12 x 10kg
11 x 5kg
14Renegade Rows
3 x 8 x 5kgRotator Cuff
3 x 10 x 5kgJuly 26, 2020 at 8:56 pm #10399Fraser_9to5KeymasterNov 17
Back Squats
8 x 113.5kg
6 x 121.5kg
2 x 4 x 129.5kg
6 x 121.5kg
8 x 113.5kgAb Wheel Rollouts
4 x 12Nov 18
Tricep Kickbacks
4 x 8 x 7kgPullups
3 x 10 x 5kgDB Upright Row
3 x 7 x 24kgBB Shrugs
3 x 10 x 78.5kgNov 22
Bench Press
2 x 8 x 88.5kg
1 x 7 x 88.5kg
1 x 5 x 88.5kgDecline Pushups
25,19,17BB Curls
3 x 7 x 47.5kgGuillotine Press
2 x 8 x 68.5kg
1 x 7 x 68.5kgDiamond Pushups
8 x 10kg
10 x 5kg
9Renegade Rows
3 x 8 x 6kgRotator Cuff
3 x 10 x 5kgNov 24
Rugby Training
Included sprints and some upper body work.
Back Squats
8 x 116kg
6 x 124kg
2 x 4 x 132kg
6 x 124kg
8 x 116kgThis was more of a struggle in the higher rep ranges. I guess as the weight increases but it remains 8kg jumps it’ll be the 8 reps that are comparatively harder on me.
Nov 25
Tricep Kickbacks
4 x 8 x 7kgPullups
3 x 10 x 7.5kgDB Upright Row
3 x 7 x 24kgDB Rows
3 x 8 x 45kgBB Shrugs
3 x 8 x 83.5kgNov 26
Rugby Match
Loughborough 4th XV v Melton Nomads (Won 5410)
Had a weekend off work and was able to play for the 4th team again. The captain started me this time and I scored the first two tries and made a number of good runs. I scored my third try in the 2nd half and came off after 10 mins. The backs are decent and it was their quickthinking and good handling that created the space for me to score.
Nov 28
Bench Press
2 x 8 x 88.5kg
1 x 5 x 88.5kg
1 x 5 x 83.5kgDecline Pushups
26,23,20BB Curls
3 x 7 x 47.5kgGuillotine Press
2 x 8 x 68.5kg
1 x 6 x 68.5kgDiamond Pushups
12 x 10kg
12 x 5kg
14Renegade Rows
3 x 10 x 5kgOne of those days in bench, probably underestimated how much 50 minutes of rugby takes out of me. I had sore wrists that didn’t help matters but the strength was not there. Pleased with renegade rows and the ease of curls this week.
July 26, 2020 at 8:58 pm #10400Fraser_9to5KeymasterDec 1
Back Squats
8 x 118.5kg
6 x 126.5kg
2 x 3 x 134.5kg
4 x 126.5kg
7 x 118.5kgAb Wheel Rollout
4 x 12Dec 2
Tricep Kickbacks
4 x 8 x 8.5kgPullups
3 x 10 x 7.5kgDB Upright Row
3 x 7 x 24kgDB Rows
3 x 8 x 45kgBB Shrugs
3 x 8 x 83.5kgRenegade Rows
3 x 10 x 5kgDec 8
Hang Power Cleans
1 x 86kg
1 x 88.5kg
1 x 91kg
1 x 93.5kg
1 x 98.5kg PB
1 x 101kg PB
1 x 103.5kg PB
1 x 106kg PBAb Wheel Rollout
4 x 12Good God. I had repped at 91kg the last time I did these but I didn’t expect it to be so easy. I put the wrong weights on and jumped from 93 to 98kg which probably helped my confidence at getting the next lifts. I think my shrugs helped with this and I hadn’t done lower body weights in 6 days.
Dec 12
Bench Press
2 x 8 x 88.5kg
2 x 6 x 88.5kgDecline Pushups
23,21,21BB Curls
3 x 7 x 47.5kgGuillotine Press
2 x 8 x 68.5kg
1 x 6 x 68.5kgDiamond Pushups
10 x 10kg
12 x 5kg
10Renegade Rows
3 x 10 x 5kgDec 23
Circuits inc. 70+ press ups
Dec 26
Tempo
2 x 8 x 100mVery unfit, hope to get back some sort of base running fitness.
Dec 28
Punch Bag
10 x 3 mins, 23 mins rest
Good upper body stamina, landing some powerful hits all the way to the end. Knuckles are a bit bloodied now.
Dec 30
Tempo
4×100, 100+100, 2 x 100
4 x 200, 2 x 100 with 30m burstMixture of runs, changed the intensity at the end with a short burst similar to what i’d do in rugby.

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