2012 Training Log

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    • #9540
      Fraser_9to5Fraser_9to5
      Keymaster

      I’ll try and plough through another year as I have a quiet afternoon today.

      Jan 6

      Back Squats
      8 x 108.5kg
      3 x 108.5kg stopped

      Pullups
      12, 11, 10

      DB Upright Rows
      3 x 7 x 24kg

      DB Rows
      3 x 8 x 45kg

      Tricep Kickbacks
      4 x 8 x 8.5kg

      Ab Wheel Rollout
      4 x 12

      Jan 10

      Tricep Kickbacks
      4 x 9 x 8.5kg

      Pullups
      14, 12, 11

      DB Rows
      3 x 8 x 45kg

      DB Upright Row
      3 x 7 x 24kg

      BB Shrugs
      3 x 8 x 78.5kg

      Renegade Rows
      3 x 10 x 5kg

      Jan 12

      Donkey Kicks (5 sec ISO)
      2 x 10

      SL Glute Bridge (5 sec ISO)
      2 x 10

      Clam (5 sec ISO)
      2 x 10

      Back Squats
      3 x 8 x 108.5kg

      SL Hops
      3 x 20

      Ab Wheel Rollout
      4 x 15

      Jan 14

      Rugby Match (Won 16-15)

      Got a full 80 minutes but took a hit to my left quad early on that made running flat out feel restricted. Leg went a bit numb in the 2nd half but I did half a dozen sprints in the game and was really out of breath in places. We were the better team and if not for countless handling errors we’d have won more comfortably.

      Can’t really walk at the moment, iced my leg and took anti-inflammatory, seems impact rather than muscular so not concerned. Would like to do more fitness work as I wasn’t involved much in the game but I was still struggling to get in position in the minutes following a burst of speed.

      Jan 17

      Bench Press
      2 x 10 x 78.5kg
      8 x 78.5kg
      6 x 78.5kg

      Inverted Rows (!!!)
      3 x 8

      Wide Arm Pushups, Feet Elevated
      15, 14, 14

      Bicep Curls
      3 x 8 x 45kg

      Decline Pushups
      15, 13, 9

      Side Bridge 60 secs
      Front Bridge 75 secs

      Jan 19

      Donkey Kicks (5 sec ISO)
      2 x 10

      SL Glute Bridge (5 sec ISO)
      2 x 10

      Clam (5 sec ISO)
      2 x 10

      Back Squats
      1 x 10 x 108.5kg
      2 x 8 x 113.5kg

      Ab Wheel Rollout
      4 x 15

      Jan 21

      8 x 400m in 78-84 secs – rest 150,150,180,210,480,210,210 secs

      Jan 22

      Donkey Kicks (5 sec ISO)
      2 x 10

      SL Glute Bridge (5 sec ISO)
      2 x 10

      Clam (5 sec ISO)
      2 x 10

      Back Squats
      1 x 10 x 113.5kg
      2 x 8 x 118.5kg

      Ab Wheel Rollout
      4 x 15

      Jan 23

      Bench Press
      2 x 9 x 81kg
      2 x 7 x 81kg

      Inverted Rows
      3 x 8

      Wide Arm Pushups, Feet Elevated
      16, 14, 13

      Bicep Curls
      2 x 8 x 45kg
      1 x 8 x 47.5kg

      Decline Pushups
      27, 23, 19

      Renegade Rows
      3 x 12 x 5kg

      Jan 24

      Rugby Training

      Jan 25

      Tricep Kickbacks
      4 x 8 x 10kg

      Pullups
      15, 16, 13

      BARBELL Upright Rows
      3 x 8 x 46kg

      Inverted Rows
      3 x 8

      Shrugs
      3 x 8 x 78.5kg

      Side Bridge 75 secs
      Front Bridge 90 secs

      Jan 26

      Donkey Kicks (5 sec ISO)
      2 x 10

      SL Glute Bridge (5 sec ISO)
      2 x 10

      Clam (5 sec ISO)
      2 x 10

      Back Squats
      1 x 9 x 118.5kg

      Press up Hand Walks
      4 x 15

      Jan 29

      Donkey Kicks (5 sec ISO)
      2 x 10

      SL Glute Bridge (5 sec ISO)
      2 x 10

      Clam (5 sec ISO)
      1 x 10

      Back Squats
      2 x 8 x 118.5kg
      1 x 7 x 118.5kg

      Lying Hyperextensions (5 sec ISO)
      1 x 10

      Seated Band Abduction
      2 x 15

      Ab Wheel Rollout
      4 x 15

      Jan 30

      Bench Press
      1 x 10 x 81kg
      1 x 8 x 83.5kg
      2 x 6 x 83.5kg

      Inverted Rows
      3 x 8

      Wide Arm Pushups
      21, 19, 18

      Bicep Curls
      3 x 7 x 45kg

      Decline Pushups
      16, 14, 11

      Jan 31

      Box Jumps – 6 x 105cm

      Sprints
      8 x 10m (2 mins)
      8 x 20m (2.5 mins)

      Box Jumps – 6 x 105cm, 1 x 110cm, 2 x 115cm

    • #9541
      Fraser_9to5Fraser_9to5
      Keymaster

      Feb 1

      Tricep Kickbacks – 4 x 8 x 11kg

      Pullups – 17, 18, 12

      BB Upright Rows – 3 x 8 x 46kg

      Inverted Rows – 3 x 8

      BB Shrugs – 3 x 8 x 78.5kg

      Side Bridge 2 x 75 secs
      Front Bridge 2 x 90 secs

      Feb 2

      Donkey Kicks (5 sec ISO) – 2 x 10

      SL Glute Bridge (5 sec ISO) – 2 x 10

      Back Squats – 9 x 118.5kg, 8 x 118.5kg, 7 x 118.5kg

      Seated Band Abduction – 20, 15

      Ab Wheel Rollout – 4 x 15

      Feb 5

      Donkey Kicks – 2 x 20 x 2.5kg

      SL Glute Bridge – 2 x 20

      Back Squats – 10 x 118.5kg, 2 x 8 x 123.5kg

      Seated Band Abduction – 2 x 20

      Ab Wheel Rollout – 4 x 18

      Feb 6

      One Arm Pressup (Dresser) – 5 x 5

      Inverted Rows – 3 x 8

      Wide Arm Pushups – 17, 18, 19

      Bicep Curls – 3 x 8 x 45kg

      Decline Pushups – 27, 24, 20

      Renegade Rows – 3 x 12 x 5kg

      Feb 7

      Box Jumps – 1 x 105cm, 5 x 110cm

      Track Work
      7 x 15m (2 mins)
      7 x 25m (3 mins)

      Box Jumps 1 x 110cm, 5 x 115cm

      Feb 9

      Donkey Kicks – 2 x 20 x 2.5kg

      SL Glute Bridge – 2 x 20

      Back Squats – 10 x 123.5kg, 7 x 128.5kg, 6 x 128.5kg

      Seated Band Abduction – 2 x 20

      Side Bridge, 2 x 75 secs
      Front Bridge, 2 x 90 secs

      Feb 12

      Donkey Kicks – 2 x 20 x 2.5kg

      SL Glute Bridge – 2 x 20

      Back Squats – 2 x 8 x 128.5kg, 6 x 128.5kg

      Seated Band Abduction – 2 x 20

      Side Bridge, 2 x 80 secs
      Front Bridge, 2 x 100 secs

      Feb 13

      Tricep Kickbacks – 4 x 8 x 12kg

      Bicep Curls – 3 x 6 x 50kg

      Explosive Pushups – 3 x 10

      Chin Ups – 14, 14, 12

      Wide Arm Pushups – 20, 20, 20

      Diamond Pushups – 15, 14, 12

      Weighted V-Situps
      12 x 5kg hand, 5kg feet
      2 x 12 x 7.5kg hand, 5kg feet

      Feb 14

      Box Jumps
      2 x 105cm
      3 x 110cm
      3 x 115cm

      Track Work
      6 x 20m (2.5 mins)
      4 x 30m (3.5 mins)
      2 x 30m (4.5 mins)

      Feb 15

      Pullups – 14, 15, 12

      Inverted Rows – 3 x 9

      Upright Rows – 3 x 8 x 46kg

      Hyperextensions – 3 x 10

      BB Shrugs – 3 x 8 x 78.5kg

      Feb 16

      Donkey Kicks – 2 x 20 x 2.5kg

      SL Glute Bridge – 2 x 20

      Back Squats – 2 x 8 x 128.5kg, 1 x 7 x 128.5kg

      Side Bridge, 60 secs
      Front Bridge, 60 secs

      Renegade Rows – 4 x 10 x 5kg

      Feb 18

      Rugby Match (Won 46-12)

      Played outside centre as a few of the backs were away this week. Scored the first try from inside our own half, saw a gap and burst through it and then fended off the full back to touch down. I felt quicker and stronger than I’ve ever been on the pitch and wouldn’t mind testing my skills for the 3rds next time i’m free. Got taken off early in the 2nd half which was a bit annoying because i’d played a whole half uphill and wanted to show my pace on a decline.

      Feb 22

      Hang Power Cleans
      2 x 88.5kg
      3 x 93.5kg
      4 x 88.5kg

      Back Squats – 20 x 88.5kg PB

      Speed Skaters – 3 x 20

      Weighted V-situps
      5 x 12 x 7.5kg Hand, 5kg Feet

      Feb 24

      Alternate Shoulder Press – 4 x 8 x 24kg

      Underhand Inverted Rows – 3 x 8

      Bicep Curls – 3 x 6 x 50kg

      Decline Pushups – 21, 22, 19

      Pullups – 12, 12, 12

      Tricep Kickbacks – 3 x 8 x 13.5kg

      Side Bridge, 70 secs
      Front Bridge, 100 secs

      Feb 27

      Tricep Kickbacks – 4 x 8 x 13.5kg

      Bicep Curls – 3 x 6 x 50kg

      Explosive Pushups – 3 x 8

      Chin Ups – 15, 17, 14

      Wide Arm Pushups – 19, 19, 17

      Diamond Pushups – 14, 14, 11

      Weighted V-Situps
      4 x 15 x 7.5kg hand, 5kg feet

      Feb 28

      Rugby Training

      Feb 29

      Pullups – 16, 15, 13

      Inverted Rows – 3 x 9

      Upright Rows – 3 x 8 x 46kg

      Hyperextensions – 3 x 12

      BB Shrugs – 3 x 8 x 78.5kg

      Renegade Rows – 4 x 10 x 5kg

    • #9542
      Fraser_9to5Fraser_9to5
      Keymaster

      Mar 1

      Rugby Training

      Donkey Kicks
      2 x 20 x 2.5kg

      SL Glute Bridge
      2 x 20

      Back Squats
      6 x 128.5kg
      5 x 128.5kg
      4 x 128.5kg

      Ab Wheel
      4 x 18

      Mar 2

      Alternate Shoulder Press
      4 x 7 x 26.5kg

      Underhand Inverted Rows
      3 x 8

      Bicep Curls
      3 x 6 x 50kg

      Decline Pushups
      23, 23, 21

      Pullups
      12, 13, 9

      Tricep Kickbacks
      3 x 8 x 13.5kg

      Wrist Rolls
      3 x 5kg

      Side Bridge, 80 secs
      Front Bridge, 100 secs

      Mar 4

      Hang Cleans
      2 x 4 x 83.5kg

      Back Squats
      7 x 128.5kg
      2 x 6 x 128.5kg

      Speed Skaters
      4 x 24

      Mar 5

      Bench Press
      7 x 83.5kg
      6 x 83.5kg
      5 x 83.5kg

      Explosive Pushups
      3 x 8

      Bicep Curls
      3 x 6 x 50kg

      Tricep Kickbacks
      3 x 8 x 13.5kg

      Wrist Rolls
      3 x 5kg

      Press Up Challenge
      4 x 25 (90 sec rest)

      Side Bridge 2 x 80 secs
      Front Bridge 105, 120 secs

      Mar 6

      Box Jumps
      6 x 110cm

      Track Work
      20m – 3.18
      4 x (2 x 20m sled, 20m run) (4 mins)
      3.84, 3.87, 3.25 light sled + 10kg
      4.09, 4.18, 3.21 medium sled + 10kg
      4.06, 4.21, 3.25 ” ”
      4.06, 4.15, – ” ”

      Box Jumps
      6 x 110cm

      Hard Tempo
      3 x 4 x 100m (30 sec, 2.5 mins)

      15.2, 16.0, 15.2, 15.2
      14.8, 15.3, 15.0, 15.0
      14.6, 14.7, 15.0, 14.8

      Mar 8

      Alternate Shoulder Press
      3 x 8 x 26.5kg

      Inverted Rows
      3 x 8

      Bicep Curls
      3 x 7 x 50kg

      Decline Pushups
      26, 26, 22

      Pullups (Towel Grip)
      7, 9, 7 and hang to failure

      Tricep Kickbacks
      2 x 8 x 13.5kg
      1 x 8 x 14.5kg

      Mar 10

      Speed Skaters
      2 x 26

      Hang Power Cleans
      2 x 4 x 83.5kg (easy)

      Back Squats
      7 x 128.5kg
      2 x 6 x 128.5kg

      Mar 11

      P90X – Ab Ripper X

      Mar 12

      P90X – Ab Ripper X
      400 reps

      Bench Press
      8 x 83.5kg
      2 x 6 x 88.5kg

      Explosive Pushups
      3 x 8

      Bicep Curl
      3 x 6 x 51kg

      Tricep Kickbacks
      3 x 8 x 16kg

      Press Up Challenge
      4 x 25

      Chin Ups (Towel)
      6, 7, 4

      Mar 14

      Box Jumps
      3 x 110cm
      3 x 115cm

      Track Work
      20m – 3.21
      4 x (2 x 20m sled, 20m run) (4 mins)
      4.14, 4.05, 3.17 med sled + 10kg
      3.99, 4.15, 3.18 up to med sled + 12.5kg after sub-4 run
      4.26, 4.15, 3.15
      4.11, 4.22, 3.08

      Box Jumps
      6 x 110cm

      Tempo
      4 x 300m (2.5 mins)
      53.0, 52.3, 51.1, 51.9

      Mar 17

      Hang Power Cleans
      3 x 10 x 58.5kg

      Back Squats
      3 x 10 x 108.5kg

      Weighted Pressups
      3 x 10 x 15kg

      P90X – Ab Ripper X
      400 reps, three stops

      Mar 19

      Hang Power Cleans
      3 x 5 x 78.5kg

      Back Squats
      2 x 5 x 131kg
      1 x 4 x 131kg

      Speed Skaters
      3 x 26

      Bench Press (1)
      1 x 5 x 91kg
      2 x 4 x 91kg

      Explosive Pushups (1)
      3 x 8

      Bicep Curl
      3 x 8 x 45kg

      Tricep Kickbacks
      3 x 8 x 16kg

      Chin Ups (Towel)
      10, 9, 10

      Side Bridge 120 secs PB!!
      Front Bridge 150 secs =PB!!

      Mar 21

      Box Jumps
      5 x 105cm standing
      5 x 110cm hop
      5 x 115cm hop

      Track Work
      250m – 33.1
      200m – 27.1
      150m – 18.7

      Mar 22

      Hyperextensions
      3 x 15

      Pullups (Towel)
      11, 9, 10

      Upright Rows
      3 x 8 x 46kg

      Inverted Rows
      3 x 9

      Hang Power Cleans
      3 x 5 x 78.5kg

      Back Squat
      3 x 5 x 131kg

      Weighted Pressup
      3 x 5 x 25kg

      Ab Ripper X
      400 reps

      Mar 23

      Box Jumps
      2 x 5 x 110cm standing
      3 x 5 x 110cm running

      Bounding
      3 x 30m (16, 14, 14) – strides required to get over 30m line

      Track Work
      3 x 40m (5.56, 5.62, 5.55)

      Sleds (no added weight)
      4 x 40m (6.44, 6.40, 6.42, 6.33)

      Mar 24

      Hang Power Cleans
      3 x 10 x 58.5kg

      Back Squats
      3 x 10 x 108.5kg

      Weighted Pressup
      3 x 10 x 17.5kg

      Ab Ripper X
      400 reps

      Mar 26 – Part 1

      Hang Power Cleans
      5 x 78.5kg
      4 x 81kg
      3 x 83.5kg
      2 x 86kg
      1 x 88.5kg

      Back Squats
      5 x 131kg
      4 x 133.5kg
      3 x 136kg
      2 x 138.5kg
      1 x 138.5kg

      Weighted Pressup (1)
      3 x 5 x 25kg

      Explosive Pushups (1)
      3 x 8

      Part 2 – 1am

      Bicep Curls
      3 x 8 x 45kg

      Tricep Kickbacks
      3 x 8 x 16kg

      Chin Ups (Towel)
      6, 7, 5

      Side Bridge 90 sec
      Front Bridge 120 sec

      Mar 28

      Box Jumps
      5 x 110cm standing
      5 x 110cm hop
      5 x 115cm hop

      Track Work
      250m – 35.6 (****ing ****)
      200m – 26.7
      150m – 18.8
      100m – 12.1
      50m – 6.25
      TOTAL = 99.45 secs

      So pissed off with my first rep I was fuming. Why turn up to the fucking track if you can’t even hit the first fucking rep. I think I pussied out in the acceleration phase and held a slower top speed all the way round. It got better and faster as the session progressed and I am happy to target a faster total time next week.

      Mar 30

      Hang Power Cleans
      2 x 10 x 58.5kg
      1 x 10 x 63.5kg

      Back Squats
      3 x 10 x 108.5kg

      Weighted Pushups
      3 x 10 x 25kg

    • #9543
      Fraser_9to5Fraser_9to5
      Keymaster

      Apr 3

      Deadlift
      5 x 101kg
      5 x 116kg
      3 x 131kg

      Shoulder Press
      8 x 26.5kg
      7 x 26.5kg
      6 x 26.5kg

      Bicep Curls
      3 x 8 x 47.5kg

      Tricep Kickbacks
      3 x 8 x 17kg

      Inverted Rows
      3 x 9

      Decline Pushups, 41

      Ab Ripper X, 400 reps

      **HOLIDAY**

      Apr 17

      Weighted Pressups (1)
      3 x 8 x 25kg

      Explosive Pushups (1)
      3 x 6

      Bicep Curls
      3 x 8 x 45kg

      Tricep Kickbacks
      3 x 8 x 17kg

      Chin Ups (Towel)
      8,6,8

      Apr 18

      Hang Power Cleans
      3 x 10 x 63.5kg

      Back Squats
      3 x 10 x 108.5kg

      Ab Ripper X
      15 mins 38 secs

      Did Ab circuit without the video and was a minute off the time, thought it was a better way to do it because I sometimes feel like I can jump ahead of the video and days like today my fitness is poor and I need extra rest.

      Apr 25

      Hang Power Cleans
      3 x 10 x 63.5kg

      Back Squats
      3 x 10 x 111kg

      Weighted Pressups
      2 x 10 x 25kg
      1 x 12 x 25kg

      Apr 29

      Box Jumps
      5 x 105cm standing
      5 x 110cm jump in

      Track Work
      3 x 200, 2 x 200m (2.5 mins/10 mins) – 27.3, 27.7, 29.7 30.3, 31.8

      Awful conditions at the track, there was a big headwind and driving rain which I feel helped me work on my determination as I knew my fitness is lacking and the times would be poor.

    • #9544
      Fraser_9to5Fraser_9to5
      Keymaster

      May 1

      Weighted Pressups (1)
      3 x 12 x 25kg

      Explosive Pushups (1)
      3 x 6

      Bicep Curls (2)
      3 x 8 x 45kg

      Tricep Kickbacks (2)
      3 x 8 x 16kg

      Chin Ups (Towel)
      10, 8, 7

      Side Bridge, 75 secs
      Front Bridge, 90 secs

      May 2

      Box Jumps
      5 x 110cm standing
      5 x 110cm jump in

      Track Work
      3 x 200, 2 x 200m (2.5 mins/10 mins) – 25.3, 27.9, 27.4 27.9, 28.4

      Don’t let me do my first rep with girls watching, I will always try to show off even if it’s tempo. Ruined my legs with that first run and they felt heavy and tight for the rest of the session.

      May 3

      Back Squats (1)
      2 x 5 x 128.5kg
      1 x 5 x 118.5kg

      Alternating Jumps (1)
      3 x 8

      Ab Ripper X
      14 mins 12 secs

      May 4

      Alt. Shoulder Press
      3 x 8 x 26.5kg

      Underhand Inverted Rows
      3 x 8

      Bicep Curls
      3 x 8 x 47.5kg

      Tricep Kickbacks
      3 x 8 x 16kg

      Decline Pushups
      23, 25, 21

      Pullups (Towel)
      9, 6, 8

      Ab Wheel
      20 reps

      Hit my head on the 2nd set of pullups and had to stop… idiot. Ok that was a good workout, struggled on shoulder press and curls but those aren’t getting any heavier so if I can keep up consistent training it should be a breeze.

      May 7

      Hang Power Cleans
      3 x 5 x 78.5kg

      Back Squats
      3 x 5 x 123.5kg

      SL Glute Raise
      3 x 20

      Bit of Pantera and Korn’s Twisted Transistor gave me some adrenaline to get through this. Worked on technique in cleans and getting a controlled full depth squat. Finished with glute/HS raises, really felt these and hopefully it’ll give my posterior chain some extra strength.

      May 8

      Weighted Pressups (1)
      3 x 12 x 25kg

      Explosive Pushups (1)
      3 x 6

      Bicep Curls
      3 x 8 x 47.5kg

      Tricep Kickbacks
      3 x 8 x 16kg

      Chin Ups (Towel)
      12, 7, 6

      May 10

      Back Squats (1)
      1 x 5 x 123.5kg
      2 x 5 x 128.5kg

      Alternate Split Jumps (1)
      3 x 8

      SL Glute Raise
      1 x 20

      Side Bridge, 80 secs
      Front Bridge, 100 secs

      May 11

      Box Jumps
      5 x 110cm standing
      5 x 115cm jump in

      Track Work
      3 x 200, 2 x 200m – 27.7, 27.9, 27.0 26.7, 27.0

      May 14

      Bench Press
      2 x 5 x 88.5kg
      1 x 4 x 88.5kg

      Bicep Curls
      3 x 8 x 45kg

      Tricep Kickbacks
      3 x 8 x 16kg

      Inverted Rows
      3 x 8

      Ab Ripper X
      11 mins 0 secs

      May 16

      Box Jumps
      5 x 105cm standing
      4 x 110cm jump in

      Track Work
      3 x 200, 2 x 200m – 26.9, 27.0, 27.5, 27.9, 28.3

      May 19

      Hang Power Cleans
      5 x 81kg
      4 x 83.5kg
      3 x 86kg
      2 x 88.5kg
      1 x 91kg

      Back Squats
      5 x 128.5kg
      4 x 131kg
      3 x 133.5kg
      2 x 136kg

      May 22

      Box Jumps
      5 x 105cm standing
      5 x 110cm hop

      Track Work
      3 x (90m Easy-Fast-Easy, 9 mins, 90m Fast-Easy-Fast)

      May 25

      Bench Press
      3 x 5 x 83.5kg

      Bicep Curls
      3 x 8 x 45kg

      Tricep Kickbacks
      3 x 8 x 16kg

      Inverted Rows
      3 x 8

      May 26

      Back Squats
      3 x 5 x 126kg

      Alternate Jumps (touch floor and ceiling)
      3 x 6

      Side Bridge, 90 secs
      Front Bridge, 120 secs

      May 28

      Shoulder Press (1)
      3 x 8 x 26.5kg

      Underhand Inverted Rows (1)
      3 x 8

      Bicep Curls (2)
      3 x 8 x 47.5kg

      Tricep Kickbacks (2)
      3 x 8 x 16kg

      Decline Pushups (3)
      30, 24

      Pullups (Towel) (3)
      11, 8

      May 29

      Box Jumps
      5 x 110cm standing
      5 x 110cm hop

      Track Work
      90m (5 mins) 90m 10.83, 10.84
      90m + 2 feet (5 mins) 90m + 3 feet 10.90, 11.04
      2 x 10m

      Not sure why I moved the cone, guess I get frustrated when I know i’m half a second off my best so I changed it up to a distance i’d never run. Rest period was too short but even my first run totally fresh I ran the exact same time as my easy-fast-easy runs which makes me think I only have one gear and completely lack top speed. I’m expecting a jump in times as I see it being a co-ordination issue and it will click again and I can sprint with proper technique as it’s currently very laboured and lacking intensity.

      May 31

      Back Squats
      3 x 5 x 126kg

      Alt. Jumps (floor-ceiling)
      3 x 6

      Side Bridge 90 secs
      Front Bridge 120 secs

      One of my hardest final reps on squats but I surprised myself by not panicking or rocking out of position and I just eased the weight up. Think i’m adjusting to these weights and not getting intimidated by the numbers.

    • #9545
      Fraser_9to5Fraser_9to5
      Keymaster

      June 1

      Bench Press
      3 x 5 x 86kg

      Inverted Rows
      3 x 9

      Bicep Curls
      3 x 8 x 45kg

      Tricep Kickbacks
      3 x 8 x 16kg

      Ab Ripper X
      11 mins 44 secs

      Really pleased with bench, I took my feet a little wider to get a solid ground contact and that made all the difference – could’ve done around 7 reps on this weight.

      June 9

      Shoulder Press
      3 x 8 x 26.5kg

      Underhand Inverted Rows
      3 x 8

      Bicep Curls
      3 x 8 x 47.5kg

      Tricep Kickbacks
      3 x 8 x 16kg

      Decline Pushups
      20, 26

      Pullups (Towel)
      9, 8

      Ab Wheel, 20 reps

      June 15

      Back Squats
      5 x 108.5kg
      5 x 118.5kg
      2 x 5 x 123.5kg

      June 21

      Medicine Ball Throws
      4 x 5

      Running Drills

      Track Work
      4 x 300m (10 mins rest) – 43.0, 43.8, 43.1, 45.2

      2 x 25m Forward Lunges

    • #9546
      Fraser_9to5Fraser_9to5
      Keymaster

      July 2

      Bicep Curls
      3 x 8 x 45kg

      Tricep Kickbacks
      3 x 8 x 16kg

      Chin Ups (Towel)
      9, 7, 6

      Explosive Pushups
      3 x 8

      Wide Arm Pushups
      20, 20

      Diamond Pushups
      16, 16

      Side Bridge, 60 secs
      Front Bridge, 90 secs

      July 3

      Power Clean to Front Squat
      3 x 5 x 50kg

      Single Leg RDL
      3 x 8 x 21kg

      Single Leg Squat
      4 x 8 x 50kg

      Prone Hyperextensions
      3 x 12

      July 14

      Bench Press
      9 x 68.5kg
      8 x 71kg
      2 x 8 x 68.5kg

      Inverted Rows
      4 x 8

      Overhead Press
      3 x 8 x 45kg
      1 x 7 x 45kg

      Lat Pulldowns
      8 x 40kg
      8 x 45kg
      8 x 55kg
      8 x 50kg

      Bicep Curls
      3 x 8 x 45kg

      Tricep Kickbacks
      3 x 8 x 13.5kg

      Standard grip barbell hold
      68.5kg for 47 secs

      July 15

      Deadlift
      5 x 75kg
      5 x 86kg
      10 x 97kg

      Good Mornings
      2 x 12 x 21kg
      1 x 12 x 26kg
      1 x 12 x 31kg

      Hanging Leg Raise
      4 x 8

      July 16

      Shoulder Press
      5 x 39kg
      5 x 45kg
      10 x 51kg

      Lat Pulldown
      4 x 10 x 50kg

      Bicep Curls
      4 x 8 x 45kg

      Tricep Kickbacks
      4 x 10 x 13.5kg

      July 18

      Clean to Front Squat
      3 x 8 x 50kg

      SL Squat
      5 x 49kg
      5 x 56kg
      abandoned

      Step Ups
      3 x 8 x 48.5kg

      SLRDL
      4 X 10 X 21kg

      Machine Chest Flyes
      1 x 10 x 20kg
      2 x 10 x 25kg

      Prone Reverse DB Flyes
      3 x 12 x 1.5kg

      July 20

      Deadlift
      3 x 80kg
      3 x 91kg
      10 x 102kg

      Good Mornings
      1 x 12 x 31kg
      2 x 12 x 36kg
      1 x 12 x 41kg

      Hanging Leg Raise
      4 x 10

      Bench Press
      5 x 61kg
      5 x 70kg
      5 x 79kg

      Inverted Rows
      4 x 10

      Machine Chest Flyes
      4 x 10 x 25kg

      Prone Reverse DB Flyes
      4 x 12 x 2.5kg

      July 23

      Overhead Press
      3 x 42kg
      3 x 48kg
      8 x 54kg

      Lat Pulldown
      4 x 10 x 50kg

      Bicep Curls
      4 x 8 x 45kg

      Tricep Kickbacks (slow)
      4 x 10 x 11kg

      July 24

      Deadlift
      5 x 86kg
      3 x 97kg
      5 x 108kg

      Good Mornings
      1 x 12 x 41kg
      3 x 12 x 46kg

      Hanging Leg Raise
      4 x 10

      Bench Press
      3 x 66kg
      3 x 75kg
      3 x 84kg

      Inverted Rows
      4 x 10

      Chest Flyes
      4 x 12 x 25kg

      Reverse Flyes
      4 x 12 x 3kg

    • #9547
      Fraser_9to5Fraser_9to5
      Keymaster

      Aug 1

      Shoulder Press
      5 x 45kg
      3 x 51kg
      6 x 57kg

      Lat Pulldown
      4 x 10 x 50kg

      Bicep Curl
      3 x 8 x 45kg

      Tricep Kickbacks
      3 x 10 x 11kg

      Ok pressing, had a stomach bug again and spent 9 hours in the foetal position earlier today but shook it off long enough to complete this. Cut the assistance work as i’m doing the double session tomorrow.

      Aug 2

      Deadlift
      5 x 80kg
      5 x 92kg
      10 x 104kg

      Good Mornings
      2 x 12 x 46kg
      2 x 12 x 51kg

      Hanging Leg Raise
      4 x 10

      Bench Press
      5 x 70kg
      3 x 79kg
      2 x 90kg

      Chest Flyes
      4 x 12 x 25kg

      Inverted Rows
      4 x 10

      Reverse Flyes
      4 x 12 x 3kg

      Aug 7

      Deadlift
      3 x 86kg
      3 x 98kg
      6 x 111kg

      Good Mornings
      4 x 12 x 58.5kg

      Hanging Leg Raise
      4 x 10

      Bench Press
      5 x 63kg
      5 x 72kg
      5 x 82kg

      Chest Flyes
      4 x 10 x 30kg

      Inverted Rows
      4 x 10

      Reverse Flyes
      4 x 12 x 3kg

      Aug 13

      Shoulder Press
      5 x 42kg
      5 x 48kg
      7 x 55kg

      Lat Pulldown
      4 x 10 x 50kg

      Bicep Curls
      4 x 8 x 45kg

      Tricep Kickbacks
      4 x 10 x 11kg

      Slightly poor pressing as I fumbled getting the bar to my shoulders. Might start taking it off a rack instead of cleaning it to the starting position. Assistance work was fine, my diet’s been poor over the last week but i’m home now so no excuses for eating chocolate bars! (have eaten at least 20 of them last week)

      Aug 14

      Deadlift
      5 x 92kg
      3 x 104kg
      6 x 116kg

      Good Mornings
      4 x 12 x 58.5kg

      Hanging Leg Raise
      4 x 10

      Aug 15

      Shuttle Runs
      39.7 secs, 37.2 secs

      One Lap (~400m)
      71.6 secs, DNF

      I was shockingly bad today, getting so out of breath I couldn’t complete the second one lap run.

      Aug 16

      Bench Press
      3 x 67kg
      3 x 77kg
      3 x 87kg

      Close Grip Bench Press
      4 x 10 x 58.5kg

      Inverted Rows
      4 x 10

      Reverse DB Flyes
      4 x 12 x 3kg

      I really dislike the first few weeks coming back into full training as i’m battling doms, I don’t know how much to increase it each week as I don’t know what my body is capable of, and I struggle with things I know will be beneath me in a months time. I’m also 151lbs as I haven’t been eating properly since February.

      Aug 19

      Shoulder Press
      3 x 45kg
      3 x 51kg
      6 x 58kg

      Lat Pulldown
      5 x 10 x 50kg

      Bicep Curls
      5 x 8 x 45kg

      5 min jog warm down

      Aug 20

      Deadlift
      5 x 85kg
      5 x 98kg
      8 x 111kg

      Good Mornings
      4 x 12 x 58.5kg

      Hanging Leg Raise
      4 x 12

      5 min jog

      Aug 21

      Bench Press
      5 x 72kg
      3 x 82kg
      2* x 92kg

      Close Grip Bench Press
      4 x 10 x 58.5kg

      Inverted Rows
      4 x 10

      Reverse DB Flyes
      4 x 12 x 3kg

      *Spotter touched the bar between reps.

      Aug 22

      Box Shuttle Run (6 mins rest) – On a football (soccer) pitch, start in corner of 18 yard box and go diagonal, short side, diagonal, short side, I reckon it’s about 100m but could be way off

      20.16 secs, 19.70 secs, 19.54 secs

      Double Suicides (6 mins rest)- 18 yard box and back x 2, recovery = time it takes to do that, halfway line and back x 2, recovery of that time, full pitch and back x 2. Stop clock. As an example the first run is 3 mins 48 but included 20 and 48 seconds recovery, so 2 mins 40 of actual running.

      3 mins 48 secs, 3 mins 38 secs.

      Tempo – Run the length, walk the width x 8 average of 15.8 secs per run.

      1 mile run/warm down – 7 mins 25 secs

      That was the perfect amount of running, though i’m sure my calves will disagree tomorrow. I hope the explanations aren’t confusing. I lifted them off a pre-season training web site for football and adapted them slightly to fit me. The mile run is a nice marker to see how fit I am and how much the session took out of me. It’s not flat out but i’m conscious of the time and maintaining the speed round and it does get me out of breath.

      Aug 24

      OH Press
      5 x 48kg
      3 x 54kg
      3 x 61kg

      Lat Pulldowns
      5 x 8 x 55kg

      Bicep Curls
      5 x 9 x 45kg

      Aug 27

      Deadlift
      3 x 91kg
      3 x 104kg
      6 x 117kg

      Good Mornings
      4 x 10 x 63.5kg

      Hanging Leg Raise
      4 x 12

      Aug 28

      Bench Press
      5 x 63kg
      5 x 73kg
      6 x 83kg

      Close Grip Bench Press
      4 x 9 x 63.5kg

      Reverse DB Flyes
      3 x 12 x 3kg

      Inverted Rows
      4 x 10

      Rotator Cuff
      3 movements, 3 x 10

      Aug 30

      Yoga
      60 mins

      Circuit A
      level 1,2,3

      My Circuits
      4 x 3 exercises, 30 sec on/30 sec off

      Treadmill
      9kph, 6deg – 5 mins
      11kph, 5deg – 5 mins

      Aug 31

      Shoulder Press
      5 x 44kg
      5 x 51kg
      8 x 57kg

      Lat Pulldowns
      4 x 10 x 55kg

      Chin Ups
      2 x 12
      2 x 10+2

    • #9548
      Fraser_9to5Fraser_9to5
      Keymaster

      Sept 3

      Deadlift
      5 x 98kg
      3 x 111kg
      6 x 124kg

      Seated Box Jumps (36in, ~91cm)
      5 x 2.5kg
      5 x 5kg
      5 x 7.5kg

      Good Mornings
      4 x 10 x 63.5kg

      Hanging Leg Raise
      4 x 12

      Sept 4

      Bench Press
      3 x 68kg
      3 x 78kg
      4 x 88kg

      Close Grip Bench Press
      4 x 9 x 63.5kg

      Inverted Rows
      4 x 10

      Rotator Cuff
      3 x 3 x 10

      Sept 5

      Box Shuttle Run (6 mins rest)
      19.20, 18.91, 18.71 secs PB by 0.83 secs

      Half Pitch Sprint (~50m)
      6.45, 6.56

      Double Suicides (6 mins rest)
      3 mins 45 secs, 3 mins 37 secs. PB by 1 sec

      Tempo – Run the length, walk the width x 12 average of 15.8 secs per run.
      1 mile run/warm down – 6 mins 51 secs PB by 34 secs

      Sept 6

      Shoulder Press
      3 x 47kg
      3 x 54kg
      3 x 61kg

      Lat Pulldowns
      3 x 10 x 55kg

      Chin Ups
      3 x 12

      Dips
      3 x 15

      Sept 8

      4 x 300m (5 mins rest) – 47.4, 48.4, 46.8, 49.9

      Circuit A
      lvl 3, 3

      My Ciruits
      5 x 3 exercises, 30s on/30s off

      Sept 10

      Deadlift
      5 x 88kg
      5 x 101kg
      10 x 115kg

      Seated Box Jumps, 36inch
      5 x 5kg
      5 x 7.5kg
      5 x 10kg

      Step Ups
      2 x 8 x 53.5kg
      2 x 8 x 56kg

      Hanging Leg Raise
      4 x 12

      Sept 11

      Bench Press
      5 x 73kg
      3 x 83kg
      4 x 93kg

      Close Grip Bench Press
      4 x 9 x 63.5kg

      Inverted Rows
      4 x 10

      Rotator Cuff
      2 x 3 x 10

      YEHHHHHHH!!! Best i’ve felt doing bench this year, completely in the zone, all lifts felt easy and I was fired up perfectly. Deadlift clicked yesterday, bench is on track today, happy happy man.

      Sept 12

      Box Shuttle Run (6-8 mins)
      19.05, 19.20, 19.09 — P.B. is 18.71

      Half Pitch Sprint (3 mins/6 mins)
      6.34, 6.41, 6.45, 6.44, 6.50, 6.37 P.B. by 0.11 secs

      1 mile
      6 mins 21 secs P.B. by 30 secs

      Sept 13

      Shoulder/Push Press
      5 x 51kg
      3 x 57kg
      2 x 64kg

      Chin Ups
      4 x 12

      Dips – 4 x 15

      Sept 16

      Bench Press
      5 x 65kg
      5 x 75kg
      8 x 85kg

      Close Grip Bench Press
      4 x 10 x 63.5kg

      Inverted Rows
      4 x 10

      Rotator Cuff
      2 x 3 x 10

      Sept 17

      Deadlift
      3 x 95kg
      3 x 108kg
      10 x 121kg

      Seated Box Jumps, 36 inch
      5 x 7.5kg
      5 x 10kg
      5 x 12.5kg

      Step Ups
      4 x 8 x 58.5kg

      Hanging Leg Raise
      4 x 12

      Sept 19

      Shoulder Press (strict)
      5 x 45kg
      5 x 52kg
      9 x 59kg !!

      Chin Ups (1)
      4 x 12

      Dips (1)
      4 x 15

      Sept 20

      Box Shuttle Runs (8 mins)
      18.82, 18.71, 18.80 = P.B.

      Half Pitch Sprint (7 mins)
      6.48, 6.37, 6.46, 6.32 P.B. by 0.02 secs

      Flying Halfway to 18yd box (~40 yds)
      3.72, 3.74, 3.73

      1 mile
      6 mins 36 secs — P.B. is 6 mins 21 secs

      Sept 21

      Bench Press
      3 x 70kg
      3 x 80kg
      5 x 90kg

      Close Grip Bench Press
      4 x 8 x 68.5kg

      Inverted Rows
      4 x 10

      Rotator Cuff
      2 x 3 x 10

      Sept 23

      Shoulder Press
      3 x 49kg
      3 x 56kg
      5 x 63kg

      Chin Ups
      4 x 12

      Dips
      4 x 15

      Sept 24

      Seated Box Jumps
      3 x 5 x 10kg

      Deadlift
      5 x 101kg
      3 x 115kg
      4 x 128kg

      Step Ups
      4 x 8 x 58.5kg

      Hanging Leg Raise
      4 x 12

      Sept 25

      Bench Press
      5 x 75kg
      3 x 85kg
      2 x 95kg

      Close Grip Bench
      4 x 8 x 68.5kg

      Inverted Rows
      4 x 10

      Rotator Cuff
      2 x 3 x 10

      Sept 27

      Yoga

      My calves are SO TIGHT!!! It’s a priority to sort them out as I know it used to completely eliminate the ‘bounce’ you get when sprinting for the last few years and I’ve never really attacked them like I’ve done with hip flexors etc.

      Sept 28

      4 x 300m (7 mins)
      45.7, 45.5, 45.2, 45.2

      Shoulder Press
      5 x 52kg
      3 x 59kg
      4 x 66kg

      Chin Ups
      4 x 12

      Dips
      4 x 15

      Sept 30

      Deadlift
      5 x 94kg
      5 x 108kg
      5 x 123kg (barely, grip was going, skipped a cycle so i’m going back to the one I missed)

      Seated Box Jumps
      3 x 5 x 10kg

      Overhead Squat
      10 x 8.5kg
      10 x 18.5kg
      10 x 23.5kg
      10 x 28.5kg
      8 x 38.5kg

      Dirty Back Squats
      20 x 78.5kg

    • #9549
      Fraser_9to5Fraser_9to5
      Keymaster

      Oct 1

      Bench Press
      5 x 67kg
      5 x 77kg
      5 x 87kg

      Close Grip Bench Press
      3 x 10 x 68.5kg
      1 x 7 x 68.5kg

      Inverted Rows
      4 x 10 x 2.5kg (rested on my stomach)

      Rotator Cuff
      2 x 3 x 10

      Oct 2

      Interval Running
      2 x 2250m, 11 mins each w 6 mins walk recovery

      Oct 3

      Yoga

      Oct 4

      Rugby Training

      Overhead Squats
      10 x 28.5kg
      10 x 33.5kg
      10 x 38.5kg
      10 x 41kg
      10 x 43.5kg

      Dirty Back Squats
      20 x 83.5kg

      Oct 5

      Overhead Press
      5 x 47kg
      5 x 54kg
      6 x 62kg

      Alternating T-Bar Press (explosive)
      2 x 12 x 25kg
      1 x 12 x 27.5kg

      Weighted Chin Ups (1)
      4 x 12 x 2.5kg

      Weighted Dips (1)
      4 x 15 x 2.5kg

      T-Bar Half Moons
      1 x 20 x 20kg
      2 x 16 x 30kg

      Oct 7

      Deadlift
      3 x 98kg
      3 x 112kg
      6 x 126kg

      Seated Box Jumps
      3 x 5 x 10kg

      Step Ups
      3 x 8 x 58.5kg
      1 x 8 x 61kg

      Dragon Flag Abs (!!)
      3 x 8

      Oct 8

      Bench Press
      3 x 72kg
      3 x 82kg
      5 x 92kg

      Alternate Curls
      1 x 8 x 14.5kg
      2 x 8 x 16kg
      1 x 8 x 17kg

      Close Grip Bench Press
      3 x 8 x 71kg

      Rotator Cuff
      2 x 3 x 10

      Oct 9

      Track Work

      4 x 300m (8-11 mins rest)
      44.2, 42.8, 41.3, 45.5

      Oct 11

      Overhead Squats
      10 x 28.5kg
      10 x 38.5kg
      10 x 43.5kg
      10 x 48.5kg PB
      10 x 51kg PB

      Dirty Back Squats
      20 x 91kg PB

      I’m 73kg (160lbs) and pretty lean, would like to be 75kg by xmas, my t-shirts and jeans are still looser than i’m used to.

      Oct 12

      Overhead Press
      3 x 51kg
      3 x 58kg
      5 x 66kg

      Alternate T-Bar Press
      3 x 12 x 30kg

      Weighted Chin Ups
      4 x 12 x 5kg

      Weighted Dips
      4 x 15 x 5kg

      T-Bar Half Moons
      3 x 16 x 35kg

      Oct 13

      Rugby Match – Friendly v Hellingly 3rds Won 36-5

      Good to play again. Pitch was awful due to the rain, sank about 2 inches when I put a foot down and some parts of the pitch had half an inch of surface water. Played about 45 mins, first possession I ran round two people and set up a try, after that I was soaked and didn’t want to go flat out in case I tore a hamstring. Injury-free and think I made a good enough impression to warrant a place in the squad for next weeks game against the league leaders East Grinstead 3rds.

      Oct 14

      Deadlift
      5 x 105kg
      3 x 119kg
      4 x 133kg

      Seated Box Jumps
      3 x 5 x 10kg

      Step Ups
      4 x 8 x 61kg

      Dragon Flags
      4 x 6

      Oct 15

      Bench Press
      5 x 77kg
      3 x 87kg
      3 x 97kg

      Alternate DB Curls
      4 x 9 x 16kg

      Close Grip Bench Press
      3 x 8 x 71kg

      Rotator Cuff
      2 x 3 x 10

      Oct 16

      Track Work
      4 x 300m (10-12 mins rest)
      42.6, 40.1, 42.1, 42.4

      Resistance Band Dorsiflex
      3 x 15

      Oct 17

      Overhead Squats
      10 x 38.5kg
      10 x 48.5kg
      10 x 51kg
      10 x 56kg
      3 x 58.5kg (arms were having none of it)

      Dirty Back Squats
      20 x 101kg BOOOOOMMMMM!!!

      Oct 20

      Rugby Cancelled…

      Overhead Press
      5 x 54kg
      3 x 62kg
      4 x 70kg

      Alternate T-Bar Press
      3 x 10 x 35kg

      Weighted Chins
      4 x 12 x 7.5kg

      Weighted Dips
      4 x 18 x 7.5kg

      T-Bar Half Moons
      3 x 16 x 40kg

      Oct 21

      Deadlift
      5 x 94kg
      5 x 108kg
      9 x 123kg

      Seated Box Jumps
      3 x 5 x 10kg

      Step ups
      4 x 8 x 61kg

      Dragon Flags
      4 x 6

      Oct 22

      Bench Press
      5 x 68kg
      5 x 79kg
      6 x 89kg

      Alternate DB Curls
      4 x 9 x 16kg

      Close Grip Bench Press
      3 x 8 x 71kg

      Rotator Cuff
      2 x 3 x 10

      Oct 23

      Track Work
      4 x 300m (9-11 mins recovery)
      43.6, 41.1, 41.8, 43.8

      Resistance Band Dorsiflex
      3 x 15

      Isometric Oblique Twist
      3,2,2 x 3 sec hold

      I wrote recovery instead of rest because that’s what it is, a painful 10 or so minutes to stop breathing like you’re going to die, get your legs moving and get back to the start line. Whoever does lactic training on a regular basis is mentally unwell. I am going to do 200m next week as a little tester before trying this again as unlike 5/3/1 there’s no escaping the need to rest once in a while from this kind of physical self-abuse.

      Oct 24

      Bench Press (1 board)
      3 x 90kg
      3 x 91kg
      3 x 92kg

      Immediately after each set – Explosive Pushups x 5

      Alternate DB Curls
      3 x 8 x 17kg

      Oct 25

      Rugby Training

      Oct 26

      Overhead Squats
      10 x 41kg
      10 x 51kg
      10 x 56kg =PB
      10 x 61kg PB

      Sumo Deadlift (concentric only)
      3 x 3 x 128.5kg

      Immediately after each set – 20 inch box jumps x 6 at speed

      ISO HS Hold (resistance band)
      3 x 10 secs

      Oct 27

      Overhead Press
      5 x 49kg
      5 x 57kg
      6 x 65kg

      Weighted Chins
      3 x 12 x 8kg

      Weighted Dips
      3 x 18 x 8kg

      Alternate T-Bar Press
      3 x 8 x 35kg

      T-Bar Half Moons
      3 x 16 x 40kg

      Oct 28

      Sumo Deadlift
      3 x 101kg
      3 x 116kg
      6 x 131kg

      Seated Box Jumps
      3 x 5 x 10kg

      Step Ups
      3 x 8 x 63.5kg

      Dragon Flags
      3 x 6

      Oct 29

      Bench Press
      3 x 73kg
      3 x 84kg
      5 x 95kg

      Alternate DB Curls (+1 Right Arm)
      3 x 8 x 17kg

      Close Grip Bench Press
      3 x 8 x 71kg

      Rotator Cuff
      2 x 3 x 10

      Oct 30

      Pre-Rugby Deadlifts

      2 x (2 x 131kg + 5 box jumps)

      Rugby Training

      Pretty much a 40-minute game, very little rest and I was dead by about halfway. Made a good few runs and warmed up fully beforehand which put my mind at ease, still only ran 95%.

      Oct 31

      Bench Press
      3 x 91kg
      3 x 92kg
      3 x 93kg

      Immediately followed by 5 Explosive Pushups

      Alternate DB Curls
      3 x 8 x 19kg

      Overhead Squats
      10 x 41kg
      10 x 51kg
      7 x 58.5kg

      ISO Oblique Twist
      3 x 3 x 3 secs

      ISO HS Hold (resistance band)
      3 x 15 secs

      Dorsiflex Resistance Band
      3 x 15

    • #9550
      Fraser_9to5Fraser_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

    • #9551
      Fraser_9to5Fraser_9to5
      Keymaster

      Dec 3

      Staircase Sprint
      3 x 3 sets

      Staircase Bounds
      3 x 2 x double steps

      Sumo Deadlift
      3 x 3 x 118.5kg

      GHR
      2 x 5

      Sliding Leg Curl
      2 x 8

      Dec 4

      Bench Press
      3 x 94.5kg
      3 x 96kg
      3 x 97kg

      followed by Explosive pushups x 5

      Alternate DB Curls
      2 x 9 x 19kg

      Ab Ripper X
      Complete – 350 reps

      Dec 6

      Back Squats
      8 x 108.5kg
      8 x 118.5kg

      RLESS
      2 x 8 x 68.5kg

      SLRDL
      2 x 8 x 28kg

      Dec 8

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

      Alternate T-Bar Press
      3 x 8 x 35kg

      Weighted Pullups
      3 x 8 x 7.5kg

      Weighted Dips
      3 x 18 x 7.5kg

      Dec 9

      Staircase Sprint
      3 x 3 sets

      Staircase Bound
      3 x doubles

      Sumo Deadlift
      5 x 101kg
      5 x 116kg
      7 x 132kg

      GHR
      3 x 5

      Sliding Leg Curl
      3 x 8

      Dec 10

      Bench Press
      5 x 72kg
      5 x 83kg
      7 x 94kg

      Alternate DB Curls
      3 x 7 x 20kg

      Close Grip Bench Press
      3 x 8 x 78.5kg

      Rotator Cuff
      2 x 3 x 10

      Ab Ripper X to follow later this evening.

      Dec 11

      Back Squats
      8 x 108.5kg
      8 x 118.5kg
      3 x 126kg

      SLRDL
      3 x 8 x 28kg

      Pause Squat (5 sec ISO)
      5 x 58.5kg

      Dec 13

      Track Work (Real track, not shitty gravel track in my home town)

      6 x 400m (~8 mins rest) 5 in 72 secs, last one in 64.8 secs

      Ironman Weights (First Series 30-60 secs rest, 2 sec concentric 4 sec eccentric)

      Lat Pulldown 2 x 12 x 35kg
      Split Squat 2 x 12 x 10kg
      Press ups 2 x 8
      Hip Thrust 2 x 12
      DB Pullover 2 x 12 x 13.5kg
      Decline Pushups 2 x 12
      DB Bicep Curl 2 x 12 x 9kg
      Tricep Kickback 2 x 12 x 1.5kg

      Bird Dogs 2 x 12
      Side Bridge 2 x 40 secs
      Front Bridge 2 x 60 secs
      DB Side Bends 2 x 15 x 9kg
      Press up Hand Walks 2 x 20

      First things first, track. My friend is training for Ironman and was doing 10 x 400m with 4-5 mins rest, and I did reps 1,3,5,7,8 and we raced the final rep. Having done that there was NO chance of me doing RLESS when I came home so instead I joined him for his weights session, which we ended up going through twice. Some of the exercises like split squat, hip thrust and bicep curls were really tough in the 2X4 (or 4X2) tempo format and as long as they don’t blunt my max. strength noticeably i’m happy to include that session every week as it’s a little something different and had me way out my comfort zone.

      Dec 14

      Overhead Press
      3 x 56kg
      3 x 64kg
      2 x 72kg
      3 x 8 x 48.5kg

      Chin Ups
      3 x 11

      Dips
      3 x 25

      Dec 16

      Staircase Sprint
      3 x 3 sets

      Pause Squats (5 sec ISO)
      5 x 63.5kg
      5 x 68.5kg

      Sumo Deadlift
      3 x 108.5kg
      3 x 124kg
      3 x 140kg

      GHR
      3 x 5

      Sliding Leg Curl
      3 x 8

      Dec 17

      Bench Press
      3 x 77kg
      3 x 88kg
      6 x 100kg

      Alternate DB Curls
      3 x 7 x 20kg

      Close Grip Bench Press
      3 x 6 x 83.5kg

      Rotator Cuff
      2 x 2 x 10

      Ab Ripper X

      Dec 20

      Pause Squats
      5 x 68.5kg
      5 x 73.5kg
      5 x 78.5kg

      RLESS
      3 x 8 x 68.5kg

      SLRDL
      3 x 8 x 28kg

      Calf Lowers
      2 x 25

      Dec 21

      Overhead Press
      3 x 8 x 53.5kg

      Dips
      3 x 25

      Chin Ups
      3 x 12

      Half-Kneeling Cable Lift
      3 x 10 x 5kg

      Ab Wheel
      2 x 15

      RKC Plank
      45 secs

      Dec 23

      Sumo Deadlift
      5 x 116kg
      3 x 132kg
      1 x 148kg

      GHR 3 x 5

      Sliding Leg Curl
      3 x 9

      Dec 24

      Bench Press
      5 x 83kg
      3 x 94kg
      2 x 106kg

      Alternate DB Curls
      3 x 8 x 20kg

      Close Grip Bench Press
      3 x 6 x 83.5kg

      Rotateor Cuff
      2 x 2 x 10

      Ab Ripper X

      Dec 25

      20km Bike

      It was very muddy where we went and although a few km were on road the majority of it was rough terrain and annoyingly was so bad in places my tyres were slipping and I had to walk the bike. Between us my mate and I fell over about 40 times and gaining any fitness out of it wasn’t really possible. Good fun though.

      Dec 27

      Pause Squats
      5 x 78.5kg
      5 x 83.5kg
      5 x 88.5kg

      RLESS
      3 x 8 x 68.5kg

      SLRDL
      3 x 8 x 29kg

      Single Leg Calf Lowers
      2 x 25

      Bare Foot Treadmill Walk
      37 mins, 3 degree incline, 5.8kph

      Dec 28

      Overhead Press
      3 x 8 x 53.5kg

      Dips
      3 x 25

      Chin Ups
      3 x 12

      Half-Kneeling Cable Lift
      3 x 10

      Ab Wheel Standing
      3 x 5

      Dec 30

      Sumo Deadlift
      5 x 104kg
      5 x 120kg
      7 x 136kg

      GHR
      3 x 5

      Sliding Leg Curl
      3 x 9

      Dec 31

      Bench Press
      5 x 73kg
      5 x 84kg
      7 x 96kg

      DB Curls
      3 x 8 x 20kg

      Close Grip Bench Press
      3 x 6 x 83.5kg

      Note: This year started off in Loughborough, where I took on a full time position in a bar around March. That lasted until early July, I then did ~ 3 weeks of bar work during the Olympics before living with my parents in Crowborough for the rest of the year. I had given up competitive sprinting and was only playing rugby as something to do, so most of the year was a bit aimless.

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