2012 Training Log

This topic contains 11 replies, has 1 voice, and was last updated by Fraser_9to5 Fraser_9to5 2 weeks, 3 days ago.

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  • #9540
    Fraser_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    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

  • #9551
    Fraser_9to5
    Fraser_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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