2011 Training Log

Viewing 3 posts - 21 through 23 (of 23 total)
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  • #10398
    Fraser_9to5Fraser_9to5
    Keymaster

    Nov 4

    DB Shoulder Press
    4 x 8 x 24kg

    DB Upright Row
    3 x 8 x 21.5kg

    Pullups
    3 x 12

    DB Rows
    3 x 8 x 45kg

    Abs
    Leg Raise 3 x 15
    Toe Touchers 3 x 15
    Toes to Sky 1 x 15
    Wipers 3 x 16
    Sitting Tucks 3 x 30

    Abs 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 91kg

    Reverse Lunges
    3 x 8 x 63.5kg

    SLRDL
    3 x 8 x 26kg

    Lunge Jumps
    3 x 8

    Nov 8

    DB Floor Press
    4 x 10 x 31.5kg

    Decline Pushups
    21, 19, 19

    BB Curls
    3 x 7 x 47.5kg

    Guillotine Floor Press
    3 x 8 x 63.5kg

    Diamond Pushups
    15 x 5kg
    16 x 2.5kg
    16

    Rotator Cuff
    3 x 10 x 5kg

    Nov 10

    Back Squats
    8 x 111kg
    6 x 119kg
    2 x 4 x 127kg
    6 x 119kg
    8 x 111kg

    Nov 11

    Tricep Kickbacks
    8 x 5kg
    3 x 8 x 6kg

    Pullups
    3 x 12 x 2.5kg

    DB Upright Row
    3 x 7 x 24kg

    Barbell Shrugs
    3 x 10 x 73.5kg

    DB Rows
    3 x 8 x 45kg

    Ab Wheel Rollout
    4 x 12

    Nov 13

    Track Work
    3 x 3 x 60m, 22.5m IL, 3 mins rest

    Suicides (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 101kg

    Decline Pushups
    23,23,21

    BB Curls
    3 x 7 x 47.5kg (poor)

    Guillotine Floor Press
    2 x 8 x 68.5kg
    1 x 7 x 68.5kg

    Diamond Pushups
    12 x 10kg
    11 x 5kg
    14

    Renegade Rows
    3 x 8 x 5kg

    Rotator Cuff
    3 x 10 x 5kg

    #10399
    Fraser_9to5Fraser_9to5
    Keymaster

    Nov 17

    Back Squats
    8 x 113.5kg
    6 x 121.5kg
    2 x 4 x 129.5kg
    6 x 121.5kg
    8 x 113.5kg

    Ab Wheel Rollouts
    4 x 12

    Nov 18

    Tricep Kickbacks
    4 x 8 x 7kg

    Pullups
    3 x 10 x 5kg

    DB Upright Row
    3 x 7 x 24kg

    BB Shrugs
    3 x 10 x 78.5kg

    Nov 22

    Bench Press
    2 x 8 x 88.5kg
    1 x 7 x 88.5kg
    1 x 5 x 88.5kg

    Decline Pushups
    25,19,17

    BB Curls
    3 x 7 x 47.5kg

    Guillotine Press
    2 x 8 x 68.5kg
    1 x 7 x 68.5kg

    Diamond Pushups
    8 x 10kg
    10 x 5kg
    9

    Renegade Rows
    3 x 8 x 6kg

    Rotator Cuff
    3 x 10 x 5kg

    Nov 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 116kg

    This 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 7kg

    Pullups
    3 x 10 x 7.5kg

    DB Upright Row
    3 x 7 x 24kg

    DB Rows
    3 x 8 x 45kg

    BB Shrugs
    3 x 8 x 83.5kg

    Nov 26

    Rugby Match

    Loughborough 4th XV v Melton Nomads (Won 54-10)

    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 quick-thinking 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 83.5kg

    Decline Pushups
    26,23,20

    BB Curls
    3 x 7 x 47.5kg

    Guillotine Press
    2 x 8 x 68.5kg
    1 x 6 x 68.5kg

    Diamond Pushups
    12 x 10kg
    12 x 5kg
    14

    Renegade Rows
    3 x 10 x 5kg

    One 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.

    #10400
    Fraser_9to5Fraser_9to5
    Keymaster

    Dec 1

    Back Squats
    8 x 118.5kg
    6 x 126.5kg
    2 x 3 x 134.5kg
    4 x 126.5kg
    7 x 118.5kg

    Ab Wheel Rollout
    4 x 12

    Dec 2

    Tricep Kickbacks
    4 x 8 x 8.5kg

    Pullups
    3 x 10 x 7.5kg

    DB Upright Row
    3 x 7 x 24kg

    DB Rows
    3 x 8 x 45kg

    BB Shrugs
    3 x 8 x 83.5kg

    Renegade Rows
    3 x 10 x 5kg

    Dec 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 PB

    Ab Wheel Rollout
    4 x 12

    Good 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 88.5kg

    Decline Pushups
    23,21,21

    BB Curls
    3 x 7 x 47.5kg

    Guillotine Press
    2 x 8 x 68.5kg
    1 x 6 x 68.5kg

    Diamond Pushups
    10 x 10kg
    12 x 5kg
    10

    Renegade Rows
    3 x 10 x 5kg

    Dec 23

    Circuits inc. 70+ press ups

    Dec 26

    Tempo
    2 x 8 x 100m

    Very unfit, hope to get back some sort of base running fitness.

    Dec 28

    Punch Bag

    10 x 3 mins, 2-3 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 burst

    Mixture of runs, changed the intensity at the end with a short burst similar to what i’d do in rugby.

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