2011 Training Log

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

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.