 This topic has 11 replies, 1 voice, and was last updated 1 year ago by Fraser_9to5.

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May 8, 2019 at 2:20 pm #9540Fraser_9to5Keymaster
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 stoppedPullups
12, 11, 10DB Upright Rows
3 x 7 x 24kgDB Rows
3 x 8 x 45kgTricep Kickbacks
4 x 8 x 8.5kgAb Wheel Rollout
4 x 12Jan 10
Tricep Kickbacks
4 x 9 x 8.5kgPullups
14, 12, 11DB Rows
3 x 8 x 45kgDB Upright Row
3 x 7 x 24kgBB Shrugs
3 x 8 x 78.5kgRenegade Rows
3 x 10 x 5kgJan 12
Donkey Kicks (5 sec ISO)
2 x 10SL Glute Bridge (5 sec ISO)
2 x 10Clam (5 sec ISO)
2 x 10Back Squats
3 x 8 x 108.5kgSL Hops
3 x 20Ab Wheel Rollout
4 x 15Jan 14
Rugby Match (Won 1615)
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 antiinflammatory, 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 78.5kgInverted Rows (!!!)
3 x 8Wide Arm Pushups, Feet Elevated
15, 14, 14Bicep Curls
3 x 8 x 45kgDecline Pushups
15, 13, 9Side Bridge 60 secs
Front Bridge 75 secsJan 19
Donkey Kicks (5 sec ISO)
2 x 10SL Glute Bridge (5 sec ISO)
2 x 10Clam (5 sec ISO)
2 x 10Back Squats
1 x 10 x 108.5kg
2 x 8 x 113.5kgAb Wheel Rollout
4 x 15Jan 21
8 x 400m in 7884 secs – rest 150,150,180,210,480,210,210 secs
Jan 22
Donkey Kicks (5 sec ISO)
2 x 10SL Glute Bridge (5 sec ISO)
2 x 10Clam (5 sec ISO)
2 x 10Back Squats
1 x 10 x 113.5kg
2 x 8 x 118.5kgAb Wheel Rollout
4 x 15Jan 23
Bench Press
2 x 9 x 81kg
2 x 7 x 81kgInverted Rows
3 x 8Wide Arm Pushups, Feet Elevated
16, 14, 13Bicep Curls
2 x 8 x 45kg
1 x 8 x 47.5kgDecline Pushups
27, 23, 19Renegade Rows
3 x 12 x 5kgJan 24
Rugby Training
Jan 25
Tricep Kickbacks
4 x 8 x 10kgPullups
15, 16, 13BARBELL Upright Rows
3 x 8 x 46kgInverted Rows
3 x 8Shrugs
3 x 8 x 78.5kgSide Bridge 75 secs
Front Bridge 90 secsJan 26
Donkey Kicks (5 sec ISO)
2 x 10SL Glute Bridge (5 sec ISO)
2 x 10Clam (5 sec ISO)
2 x 10Back Squats
1 x 9 x 118.5kgPress up Hand Walks
4 x 15Jan 29
Donkey Kicks (5 sec ISO)
2 x 10SL Glute Bridge (5 sec ISO)
2 x 10Clam (5 sec ISO)
1 x 10Back Squats
2 x 8 x 118.5kg
1 x 7 x 118.5kgLying Hyperextensions (5 sec ISO)
1 x 10Seated Band Abduction
2 x 15Ab Wheel Rollout
4 x 15Jan 30
Bench Press
1 x 10 x 81kg
1 x 8 x 83.5kg
2 x 6 x 83.5kgInverted Rows
3 x 8Wide Arm Pushups
21, 19, 18Bicep Curls
3 x 7 x 45kgDecline Pushups
16, 14, 11Jan 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

May 8, 2019 at 2:28 pm #9541Fraser_9to5Keymaster
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 secsFeb 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 secsFeb 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 secsFeb 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 VSitups
12 x 5kg hand, 5kg feet
2 x 12 x 7.5kg hand, 5kg feetFeb 14
Box Jumps
2 x 105cm
3 x 110cm
3 x 115cmTrack 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 secsRenegade Rows – 4 x 10 x 5kg
Feb 18
Rugby Match (Won 4612)
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 88.5kgBack Squats – 20 x 88.5kg PB
Speed Skaters – 3 x 20
Weighted Vsitups
5 x 12 x 7.5kg Hand, 5kg FeetFeb 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 secsFeb 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 VSitups
4 x 15 x 7.5kg hand, 5kg feetFeb 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

May 8, 2019 at 2:35 pm #9542Fraser_9to5Keymaster
Mar 1
Rugby Training
Donkey Kicks
2 x 20 x 2.5kgSL Glute Bridge
2 x 20Back Squats
6 x 128.5kg
5 x 128.5kg
4 x 128.5kgAb Wheel
4 x 18Mar 2
Alternate Shoulder Press
4 x 7 x 26.5kgUnderhand Inverted Rows
3 x 8Bicep Curls
3 x 6 x 50kgDecline Pushups
23, 23, 21Pullups
12, 13, 9Tricep Kickbacks
3 x 8 x 13.5kgWrist Rolls
3 x 5kgSide Bridge, 80 secs
Front Bridge, 100 secsMar 4
Hang Cleans
2 x 4 x 83.5kgBack Squats
7 x 128.5kg
2 x 6 x 128.5kgSpeed Skaters
4 x 24Mar 5
Bench Press
7 x 83.5kg
6 x 83.5kg
5 x 83.5kgExplosive Pushups
3 x 8Bicep Curls
3 x 6 x 50kgTricep Kickbacks
3 x 8 x 13.5kgWrist Rolls
3 x 5kgPress Up Challenge
4 x 25 (90 sec rest)Side Bridge 2 x 80 secs
Front Bridge 105, 120 secsMar 6
Box Jumps
6 x 110cmTrack 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 110cmHard 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, 14.8Mar 8
Alternate Shoulder Press
3 x 8 x 26.5kgInverted Rows
3 x 8Bicep Curls
3 x 7 x 50kgDecline Pushups
26, 26, 22Pullups (Towel Grip)
7, 9, 7 and hang to failureTricep Kickbacks
2 x 8 x 13.5kg
1 x 8 x 14.5kgMar 10
Speed Skaters
2 x 26Hang Power Cleans
2 x 4 x 83.5kg (easy)Back Squats
7 x 128.5kg
2 x 6 x 128.5kgMar 11
P90X – Ab Ripper X
Mar 12
P90X – Ab Ripper X
400 repsBench Press
8 x 83.5kg
2 x 6 x 88.5kgExplosive Pushups
3 x 8Bicep Curl
3 x 6 x 51kgTricep Kickbacks
3 x 8 x 16kgPress Up Challenge
4 x 25Chin Ups (Towel)
6, 7, 4Mar 14
Box Jumps
3 x 110cm
3 x 115cmTrack 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 sub4 run
4.26, 4.15, 3.15
4.11, 4.22, 3.08Box Jumps
6 x 110cmTempo
4 x 300m (2.5 mins)
53.0, 52.3, 51.1, 51.9Mar 17
Hang Power Cleans
3 x 10 x 58.5kgBack Squats
3 x 10 x 108.5kgWeighted Pressups
3 x 10 x 15kgP90X – Ab Ripper X
400 reps, three stopsMar 19
Hang Power Cleans
3 x 5 x 78.5kgBack Squats
2 x 5 x 131kg
1 x 4 x 131kgSpeed Skaters
3 x 26Bench Press (1)
1 x 5 x 91kg
2 x 4 x 91kgExplosive Pushups (1)
3 x 8Bicep Curl
3 x 8 x 45kgTricep Kickbacks
3 x 8 x 16kgChin Ups (Towel)
10, 9, 10Side Bridge 120 secs PB!!
Front Bridge 150 secs =PB!!Mar 21
Box Jumps
5 x 105cm standing
5 x 110cm hop
5 x 115cm hopTrack Work
250m – 33.1
200m – 27.1
150m – 18.7Mar 22
Hyperextensions
3 x 15Pullups (Towel)
11, 9, 10Upright Rows
3 x 8 x 46kgInverted Rows
3 x 9Hang Power Cleans
3 x 5 x 78.5kgBack Squat
3 x 5 x 131kgWeighted Pressup
3 x 5 x 25kgAb Ripper X
400 repsMar 23
Box Jumps
2 x 5 x 110cm standing
3 x 5 x 110cm runningBounding
3 x 30m (16, 14, 14) – strides required to get over 30m lineTrack 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 58.5kgBack Squats
3 x 10 x 108.5kgWeighted Pressup
3 x 10 x 17.5kgAb Ripper X
400 repsMar 26 – Part 1
Hang Power Cleans
5 x 78.5kg
4 x 81kg
3 x 83.5kg
2 x 86kg
1 x 88.5kgBack Squats
5 x 131kg
4 x 133.5kg
3 x 136kg
2 x 138.5kg
1 x 138.5kgWeighted Pressup (1)
3 x 5 x 25kgExplosive Pushups (1)
3 x 8Part 2 – 1am
Bicep Curls
3 x 8 x 45kgTricep Kickbacks
3 x 8 x 16kgChin Ups (Towel)
6, 7, 5Side Bridge 90 sec
Front Bridge 120 secMar 28
Box Jumps
5 x 110cm standing
5 x 110cm hop
5 x 115cm hopTrack Work
250m – 35.6 (****ing ****)
200m – 26.7
150m – 18.8
100m – 12.1
50m – 6.25
TOTAL = 99.45 secsSo 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 63.5kgBack Squats
3 x 10 x 108.5kgWeighted Pushups
3 x 10 x 25kg 
May 8, 2019 at 2:37 pm #9543Fraser_9to5Keymaster
Apr 3
Deadlift
5 x 101kg
5 x 116kg
3 x 131kgShoulder Press
8 x 26.5kg
7 x 26.5kg
6 x 26.5kgBicep Curls
3 x 8 x 47.5kgTricep Kickbacks
3 x 8 x 17kgInverted Rows
3 x 9Decline Pushups, 41
Ab Ripper X, 400 reps
**HOLIDAY**
Apr 17
Weighted Pressups (1)
3 x 8 x 25kgExplosive Pushups (1)
3 x 6Bicep Curls
3 x 8 x 45kgTricep Kickbacks
3 x 8 x 17kgChin Ups (Towel)
8,6,8Apr 18
Hang Power Cleans
3 x 10 x 63.5kgBack Squats
3 x 10 x 108.5kgAb Ripper X
15 mins 38 secsDid 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 25Hang Power Cleans
3 x 10 x 63.5kgBack Squats
3 x 10 x 111kgWeighted Pressups
2 x 10 x 25kg
1 x 12 x 25kgApr 29
Box Jumps
5 x 105cm standing
5 x 110cm jump inTrack Work
3 x 200, 2 x 200m (2.5 mins/10 mins) – 27.3, 27.7, 29.7 30.3, 31.8Awful 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.

May 8, 2019 at 2:43 pm #9544Fraser_9to5Keymaster
May 1
Weighted Pressups (1)
3 x 12 x 25kgExplosive Pushups (1)
3 x 6Bicep Curls (2)
3 x 8 x 45kgTricep Kickbacks (2)
3 x 8 x 16kgChin Ups (Towel)
10, 8, 7Side Bridge, 75 secs
Front Bridge, 90 secsMay 2
Box Jumps
5 x 110cm standing
5 x 110cm jump inTrack Work
3 x 200, 2 x 200m (2.5 mins/10 mins) – 25.3, 27.9, 27.4 27.9, 28.4Don’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 118.5kgAlternating Jumps (1)
3 x 8Ab Ripper X
14 mins 12 secsMay 4
Alt. Shoulder Press
3 x 8 x 26.5kgUnderhand Inverted Rows
3 x 8Bicep Curls
3 x 8 x 47.5kgTricep Kickbacks
3 x 8 x 16kgDecline Pushups
23, 25, 21Pullups (Towel)
9, 6, 8Ab Wheel
20 repsHit 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 78.5kgBack Squats
3 x 5 x 123.5kgSL Glute Raise
3 x 20Bit 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 25kgExplosive Pushups (1)
3 x 6Bicep Curls
3 x 8 x 47.5kgTricep Kickbacks
3 x 8 x 16kgChin Ups (Towel)
12, 7, 6May 10
Back Squats (1)
1 x 5 x 123.5kg
2 x 5 x 128.5kgAlternate Split Jumps (1)
3 x 8SL Glute Raise
1 x 20Side Bridge, 80 secs
Front Bridge, 100 secsMay 11
Box Jumps
5 x 110cm standing
5 x 115cm jump inTrack Work
3 x 200, 2 x 200m – 27.7, 27.9, 27.0 26.7, 27.0May 14
Bench Press
2 x 5 x 88.5kg
1 x 4 x 88.5kgBicep Curls
3 x 8 x 45kgTricep Kickbacks
3 x 8 x 16kgInverted Rows
3 x 8Ab Ripper X
11 mins 0 secsMay 16
Box Jumps
5 x 105cm standing
4 x 110cm jump inTrack Work
3 x 200, 2 x 200m – 26.9, 27.0, 27.5, 27.9, 28.3May 19
Hang Power Cleans
5 x 81kg
4 x 83.5kg
3 x 86kg
2 x 88.5kg
1 x 91kgBack Squats
5 x 128.5kg
4 x 131kg
3 x 133.5kg
2 x 136kgMay 22
Box Jumps
5 x 105cm standing
5 x 110cm hopTrack Work
3 x (90m EasyFastEasy, 9 mins, 90m FastEasyFast)May 25
Bench Press
3 x 5 x 83.5kgBicep Curls
3 x 8 x 45kgTricep Kickbacks
3 x 8 x 16kgInverted Rows
3 x 8May 26
Back Squats
3 x 5 x 126kgAlternate Jumps (touch floor and ceiling)
3 x 6Side Bridge, 90 secs
Front Bridge, 120 secsMay 28
Shoulder Press (1)
3 x 8 x 26.5kgUnderhand Inverted Rows (1)
3 x 8Bicep Curls (2)
3 x 8 x 47.5kgTricep Kickbacks (2)
3 x 8 x 16kgDecline Pushups (3)
30, 24Pullups (Towel) (3)
11, 8May 29
Box Jumps
5 x 110cm standing
5 x 110cm hopTrack Work
90m (5 mins) 90m 10.83, 10.84
90m + 2 feet (5 mins) 90m + 3 feet 10.90, 11.04
2 x 10mNot 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 easyfasteasy 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 coordination 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 126kgAlt. Jumps (floorceiling)
3 x 6Side Bridge 90 secs
Front Bridge 120 secsOne 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.

May 8, 2019 at 2:46 pm #9545Fraser_9to5Keymaster
June 1
Bench Press
3 x 5 x 86kgInverted Rows
3 x 9Bicep Curls
3 x 8 x 45kgTricep Kickbacks
3 x 8 x 16kgAb Ripper X
11 mins 44 secsReally 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 26.5kgUnderhand Inverted Rows
3 x 8Bicep Curls
3 x 8 x 47.5kgTricep Kickbacks
3 x 8 x 16kgDecline Pushups
20, 26Pullups (Towel)
9, 8Ab Wheel, 20 reps
June 15
Back Squats
5 x 108.5kg
5 x 118.5kg
2 x 5 x 123.5kgJune 21
Medicine Ball Throws
4 x 5Running Drills
Track Work
4 x 300m (10 mins rest) – 43.0, 43.8, 43.1, 45.22 x 25m Forward Lunges

May 8, 2019 at 2:49 pm #9546Fraser_9to5Keymaster
July 2
Bicep Curls
3 x 8 x 45kgTricep Kickbacks
3 x 8 x 16kgChin Ups (Towel)
9, 7, 6Explosive Pushups
3 x 8Wide Arm Pushups
20, 20Diamond Pushups
16, 16Side Bridge, 60 secs
Front Bridge, 90 secsJuly 3
Power Clean to Front Squat
3 x 5 x 50kgSingle Leg RDL
3 x 8 x 21kgSingle Leg Squat
4 x 8 x 50kgProne Hyperextensions
3 x 12July 14
Bench Press
9 x 68.5kg
8 x 71kg
2 x 8 x 68.5kgInverted Rows
4 x 8Overhead Press
3 x 8 x 45kg
1 x 7 x 45kgLat Pulldowns
8 x 40kg
8 x 45kg
8 x 55kg
8 x 50kgBicep Curls
3 x 8 x 45kgTricep Kickbacks
3 x 8 x 13.5kgStandard grip barbell hold
68.5kg for 47 secsJuly 15
Deadlift
5 x 75kg
5 x 86kg
10 x 97kgGood Mornings
2 x 12 x 21kg
1 x 12 x 26kg
1 x 12 x 31kgHanging Leg Raise
4 x 8July 16
Shoulder Press
5 x 39kg
5 x 45kg
10 x 51kgLat Pulldown
4 x 10 x 50kgBicep Curls
4 x 8 x 45kgTricep Kickbacks
4 x 10 x 13.5kgJuly 18
Clean to Front Squat
3 x 8 x 50kgSL Squat
5 x 49kg
5 x 56kg
abandonedStep Ups
3 x 8 x 48.5kgSLRDL
4 X 10 X 21kgMachine Chest Flyes
1 x 10 x 20kg
2 x 10 x 25kgProne Reverse DB Flyes
3 x 12 x 1.5kgJuly 20
Deadlift
3 x 80kg
3 x 91kg
10 x 102kgGood Mornings
1 x 12 x 31kg
2 x 12 x 36kg
1 x 12 x 41kgHanging Leg Raise
4 x 10Bench Press
5 x 61kg
5 x 70kg
5 x 79kgInverted Rows
4 x 10Machine Chest Flyes
4 x 10 x 25kgProne Reverse DB Flyes
4 x 12 x 2.5kgJuly 23
Overhead Press
3 x 42kg
3 x 48kg
8 x 54kgLat Pulldown
4 x 10 x 50kgBicep Curls
4 x 8 x 45kgTricep Kickbacks (slow)
4 x 10 x 11kgJuly 24
Deadlift
5 x 86kg
3 x 97kg
5 x 108kgGood Mornings
1 x 12 x 41kg
3 x 12 x 46kgHanging Leg Raise
4 x 10Bench Press
3 x 66kg
3 x 75kg
3 x 84kgInverted Rows
4 x 10Chest Flyes
4 x 12 x 25kgReverse Flyes
4 x 12 x 3kg 
May 8, 2019 at 2:56 pm #9547Fraser_9to5Keymaster
Aug 1
Shoulder Press
5 x 45kg
3 x 51kg
6 x 57kgLat Pulldown
4 x 10 x 50kgBicep Curl
3 x 8 x 45kgTricep Kickbacks
3 x 10 x 11kgOk 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 104kgGood Mornings
2 x 12 x 46kg
2 x 12 x 51kgHanging Leg Raise
4 x 10Bench Press
5 x 70kg
3 x 79kg
2 x 90kgChest Flyes
4 x 12 x 25kgInverted Rows
4 x 10Reverse Flyes
4 x 12 x 3kgAug 7
Deadlift
3 x 86kg
3 x 98kg
6 x 111kgGood Mornings
4 x 12 x 58.5kgHanging Leg Raise
4 x 10Bench Press
5 x 63kg
5 x 72kg
5 x 82kgChest Flyes
4 x 10 x 30kgInverted Rows
4 x 10Reverse Flyes
4 x 12 x 3kg
Aug 13Shoulder Press
5 x 42kg
5 x 48kg
7 x 55kgLat Pulldown
4 x 10 x 50kgBicep Curls
4 x 8 x 45kgTricep Kickbacks
4 x 10 x 11kgSlightly 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 116kgGood Mornings
4 x 12 x 58.5kgHanging Leg Raise
4 x 10Aug 15
Shuttle Runs
39.7 secs, 37.2 secsOne Lap (~400m)
71.6 secs, DNFI 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 87kgClose Grip Bench Press
4 x 10 x 58.5kgInverted Rows
4 x 10Reverse DB Flyes
4 x 12 x 3kgI 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 58kgLat Pulldown
5 x 10 x 50kgBicep Curls
5 x 8 x 45kg5 min jog warm down
Aug 20
Deadlift
5 x 85kg
5 x 98kg
8 x 111kgGood Mornings
4 x 12 x 58.5kgHanging Leg Raise
4 x 125 min jog
Aug 21
Bench Press
5 x 72kg
3 x 82kg
2* x 92kgClose Grip Bench Press
4 x 10 x 58.5kgInverted Rows
4 x 10Reverse 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 preseason 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 61kgLat Pulldowns
5 x 8 x 55kgBicep Curls
5 x 9 x 45kgAug 27
Deadlift
3 x 91kg
3 x 104kg
6 x 117kgGood Mornings
4 x 10 x 63.5kgHanging Leg Raise
4 x 12Aug 28
Bench Press
5 x 63kg
5 x 73kg
6 x 83kgClose Grip Bench Press
4 x 9 x 63.5kgReverse DB Flyes
3 x 12 x 3kgInverted Rows
4 x 10Rotator Cuff
3 movements, 3 x 10Aug 30
Yoga
60 minsCircuit A
level 1,2,3My Circuits
4 x 3 exercises, 30 sec on/30 sec offTreadmill
9kph, 6deg – 5 mins
11kph, 5deg – 5 minsAug 31
Shoulder Press
5 x 44kg
5 x 51kg
8 x 57kgLat Pulldowns
4 x 10 x 55kgChin Ups
2 x 12
2 x 10+2 
May 8, 2019 at 3:01 pm #9548Fraser_9to5Keymaster
Sept 3
Deadlift
5 x 98kg
3 x 111kg
6 x 124kgSeated Box Jumps (36in, ~91cm)
5 x 2.5kg
5 x 5kg
5 x 7.5kgGood Mornings
4 x 10 x 63.5kgHanging Leg Raise
4 x 12Sept 4
Bench Press
3 x 68kg
3 x 78kg
4 x 88kgClose Grip Bench Press
4 x 9 x 63.5kgInverted Rows
4 x 10Rotator Cuff
3 x 3 x 10Sept 5
Box Shuttle Run (6 mins rest)
19.20, 18.91, 18.71 secs PB by 0.83 secsHalf Pitch Sprint (~50m)
6.45, 6.56Double Suicides (6 mins rest)
3 mins 45 secs, 3 mins 37 secs. PB by 1 secTempo – 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 secsSept 6
Shoulder Press
3 x 47kg
3 x 54kg
3 x 61kgLat Pulldowns
3 x 10 x 55kgChin Ups
3 x 12Dips
3 x 15Sept 8
4 x 300m (5 mins rest) – 47.4, 48.4, 46.8, 49.9
Circuit A
lvl 3, 3My Ciruits
5 x 3 exercises, 30s on/30s offSept 10
Deadlift
5 x 88kg
5 x 101kg
10 x 115kgSeated Box Jumps, 36inch
5 x 5kg
5 x 7.5kg
5 x 10kgStep Ups
2 x 8 x 53.5kg
2 x 8 x 56kgHanging Leg Raise
4 x 12Sept 11
Bench Press
5 x 73kg
3 x 83kg
4 x 93kgClose Grip Bench Press
4 x 9 x 63.5kgInverted Rows
4 x 10Rotator Cuff
2 x 3 x 10YEHHHHHHH!!! 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 (68 mins)
19.05, 19.20, 19.09 — P.B. is 18.71Half Pitch Sprint (3 mins/6 mins)
6.34, 6.41, 6.45, 6.44, 6.50, 6.37 P.B. by 0.11 secs1 mile
6 mins 21 secs P.B. by 30 secsSept 13
Shoulder/Push Press
5 x 51kg
3 x 57kg
2 x 64kgChin Ups
4 x 12Dips – 4 x 15
Sept 16
Bench Press
5 x 65kg
5 x 75kg
8 x 85kgClose Grip Bench Press
4 x 10 x 63.5kgInverted Rows
4 x 10Rotator Cuff
2 x 3 x 10Sept 17
Deadlift
3 x 95kg
3 x 108kg
10 x 121kgSeated Box Jumps, 36 inch
5 x 7.5kg
5 x 10kg
5 x 12.5kgStep Ups
4 x 8 x 58.5kgHanging Leg Raise
4 x 12Sept 19
Shoulder Press (strict)
5 x 45kg
5 x 52kg
9 x 59kg !!Chin Ups (1)
4 x 12Dips (1)
4 x 15Sept 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 secsFlying Halfway to 18yd box (~40 yds)
3.72, 3.74, 3.731 mile
6 mins 36 secs — P.B. is 6 mins 21 secsSept 21
Bench Press
3 x 70kg
3 x 80kg
5 x 90kgClose Grip Bench Press
4 x 8 x 68.5kgInverted Rows
4 x 10Rotator Cuff
2 x 3 x 10Sept 23
Shoulder Press
3 x 49kg
3 x 56kg
5 x 63kgChin Ups
4 x 12Dips
4 x 15Sept 24
Seated Box Jumps
3 x 5 x 10kgDeadlift
5 x 101kg
3 x 115kg
4 x 128kgStep Ups
4 x 8 x 58.5kgHanging Leg Raise
4 x 12Sept 25
Bench Press
5 x 75kg
3 x 85kg
2 x 95kgClose Grip Bench
4 x 8 x 68.5kgInverted Rows
4 x 10Rotator Cuff
2 x 3 x 10Sept 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, 45.2Shoulder Press
5 x 52kg
3 x 59kg
4 x 66kgChin Ups
4 x 12Dips
4 x 15
Sept 30Deadlift
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 10kgOverhead Squat
10 x 8.5kg
10 x 18.5kg
10 x 23.5kg
10 x 28.5kg
8 x 38.5kgDirty Back Squats
20 x 78.5kg 
May 8, 2019 at 3:10 pm #9549Fraser_9to5Keymaster
Oct 1
Bench Press
5 x 67kg
5 x 77kg
5 x 87kgClose Grip Bench Press
3 x 10 x 68.5kg
1 x 7 x 68.5kgInverted Rows
4 x 10 x 2.5kg (rested on my stomach)Rotator Cuff
2 x 3 x 10Oct 2
Interval Running
2 x 2250m, 11 mins each w 6 mins walk recoveryOct 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 43.5kgDirty Back Squats
20 x 83.5kgOct 5
Overhead Press
5 x 47kg
5 x 54kg
6 x 62kgAlternating TBar Press (explosive)
2 x 12 x 25kg
1 x 12 x 27.5kgWeighted Chin Ups (1)
4 x 12 x 2.5kgWeighted Dips (1)
4 x 15 x 2.5kgTBar Half Moons
1 x 20 x 20kg
2 x 16 x 30kgOct 7
Deadlift
3 x 98kg
3 x 112kg
6 x 126kgSeated Box Jumps
3 x 5 x 10kgStep Ups
3 x 8 x 58.5kg
1 x 8 x 61kgDragon Flag Abs (!!)
3 x 8Oct 8
Bench Press
3 x 72kg
3 x 82kg
5 x 92kgAlternate Curls
1 x 8 x 14.5kg
2 x 8 x 16kg
1 x 8 x 17kgClose Grip Bench Press
3 x 8 x 71kgRotator Cuff
2 x 3 x 10Oct 9
Track Work
4 x 300m (811 mins rest)
44.2, 42.8, 41.3, 45.5Oct 11
Overhead Squats
10 x 28.5kg
10 x 38.5kg
10 x 43.5kg
10 x 48.5kg PB
10 x 51kg PBDirty Back Squats
20 x 91kg PBI’m 73kg (160lbs) and pretty lean, would like to be 75kg by xmas, my tshirts and jeans are still looser than i’m used to.
Oct 12
Overhead Press
3 x 51kg
3 x 58kg
5 x 66kgAlternate TBar Press
3 x 12 x 30kgWeighted Chin Ups
4 x 12 x 5kgWeighted Dips
4 x 15 x 5kgTBar Half Moons
3 x 16 x 35kgOct 13
Rugby Match – Friendly v Hellingly 3rds Won 365
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. Injuryfree 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 133kgSeated Box Jumps
3 x 5 x 10kgStep Ups
4 x 8 x 61kgDragon Flags
4 x 6Oct 15
Bench Press
5 x 77kg
3 x 87kg
3 x 97kgAlternate DB Curls
4 x 9 x 16kgClose Grip Bench Press
3 x 8 x 71kgRotator Cuff
2 x 3 x 10Oct 16
Track Work
4 x 300m (1012 mins rest)
42.6, 40.1, 42.1, 42.4Resistance Band Dorsiflex
3 x 15Oct 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 70kgAlternate TBar Press
3 x 10 x 35kgWeighted Chins
4 x 12 x 7.5kgWeighted Dips
4 x 18 x 7.5kgTBar Half Moons
3 x 16 x 40kgOct 21
Deadlift
5 x 94kg
5 x 108kg
9 x 123kgSeated Box Jumps
3 x 5 x 10kgStep ups
4 x 8 x 61kgDragon Flags
4 x 6Oct 22
Bench Press
5 x 68kg
5 x 79kg
6 x 89kgAlternate DB Curls
4 x 9 x 16kgClose Grip Bench Press
3 x 8 x 71kgRotator Cuff
2 x 3 x 10Oct 23
Track Work
4 x 300m (911 mins recovery)
43.6, 41.1, 41.8, 43.8Resistance Band Dorsiflex
3 x 15Isometric Oblique Twist
3,2,2 x 3 sec holdI 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 selfabuse.
Oct 24
Bench Press (1 board)
3 x 90kg
3 x 91kg
3 x 92kgImmediately after each set – Explosive Pushups x 5
Alternate DB Curls
3 x 8 x 17kgOct 25
Rugby Training
Oct 26
Overhead Squats
10 x 41kg
10 x 51kg
10 x 56kg =PB
10 x 61kg PBSumo Deadlift (concentric only)
3 x 3 x 128.5kgImmediately after each set – 20 inch box jumps x 6 at speed
ISO HS Hold (resistance band)
3 x 10 secsOct 27
Overhead Press
5 x 49kg
5 x 57kg
6 x 65kgWeighted Chins
3 x 12 x 8kgWeighted Dips
3 x 18 x 8kgAlternate TBar Press
3 x 8 x 35kgTBar Half Moons
3 x 16 x 40kgOct 28
Sumo Deadlift
3 x 101kg
3 x 116kg
6 x 131kgSeated Box Jumps
3 x 5 x 10kgStep Ups
3 x 8 x 63.5kgDragon Flags
3 x 6Oct 29
Bench Press
3 x 73kg
3 x 84kg
5 x 95kgAlternate DB Curls (+1 Right Arm)
3 x 8 x 17kgClose Grip Bench Press
3 x 8 x 71kgRotator Cuff
2 x 3 x 10Oct 30
PreRugby Deadlifts
2 x (2 x 131kg + 5 box jumps)
Rugby Training
Pretty much a 40minute 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 93kgImmediately followed by 5 Explosive Pushups
Alternate DB Curls
3 x 8 x 19kgOverhead Squats
10 x 41kg
10 x 51kg
7 x 58.5kgISO Oblique Twist
3 x 3 x 3 secsISO HS Hold (resistance band)
3 x 15 secsDorsiflex Resistance Band
3 x 15 
May 8, 2019 at 3:17 pm #9550Fraser_9to5Keymaster
Nov 1
PreRugby Broad Jumps
4 x 3Rugby 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 130
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 68kgWeighted Chin Ups
3 x 12 x 7.5kgWeighted Dips
3 x 18 x 7.5kgAlternate TBar Press
2 x 8 x 35kgNov 4
Broad Jumps
4 x 3 (best of 89 inches, 7 ft 5)Sumo Deadlift
5 x 110kg
3 x 124kg
3 x 138kgGHR
3 x 5Sliding Leg Curls (Double Leg)
3 x 10Dragon Flags
3 x 6Nov 5
Bench Press
5 x 79kg
3 x 89kg
5 x 100kgAlternate DB Curls
3 x 9 x 19kgClose Grip Bench Press
3 x 8 x 73.5kgRotator Cuff
2 x 3 x 10Nov 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, 29.8Nov 7
Bench Press
3 x 92kg
3 x 93.5kg
3 x 94.5kgfollowed by Explosive Pushups x 5
Alternate DB Curls
3 x 9 x 19kgNov 8
Overhead Squats
10 x 41kg
10 x 51kg
11 x 56kg
9 x 63.5kgSumo Deadlift
2 x 3 x 128.5kg then Box Jumps 6Nov 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 128.5kgSliding Leg Curls
3 x 10GHR
3 x 5Dragon Flags
3 x 6Nov 12
Bench Press
5 x 70kg
5 x 81kg
8 x 91kgAlternate DB Curls
3 x 9 x 19kgClose Grip Bench Press
2 x 8 x 78.5kg
1 x 6 x 78.5kgRotator Cuff
2 x 3 x 10Nov 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, 28.3Bench Press
3 x 93.5kg
3 x 94.5kg
3 x 95.5kg
then 5 x explosive pushupsAlternate DB Curls
2 x 9 x 19kg
Nov 15Overhead Squats
8 x 43.5kg
8 x 53.5kg
8 x 58.5kg
8 x 63.5kgStep ups
3 x 8 x 63.5kgNov 17
Overhead Press
5 x 52kg
5 x 60kg
5 x 68kgWeighted Chin Ups
3 x 12 x 7.5kgWeighted Dips
3 x 18 x 7.5kgNov 18
Broad Jumps
3 x 3 (best of ~8 ft)Sumo Deadlift
3 x 105kg
3 x 120kg
6 x 135kgGHR
3 x 5Sliding Leg Curls
3 x 8Nov 19
Bench Press
3 x 76kg
3 x 86kg
7 x 97kgAlternate DB Curls
3 x 9 x 19kgClose Grip Bench Press
3 x 8 x 78.5kgRotator Cuff
2 x 3 x 10Ab Ripper X
5 sets + 16 reps (141 total reps)Nov 21
Bench Press
3 x 93.5kg
3 x 94.5kg
3 x 95.5kgthen 5 x explosive pushups
Alternate DB Curls
3 x 9 x 19kgSplit Squat Glute Activation
3 x 6Nov 22
Overhead Squats
8 x 43.5kg
8 x 53.5kg
8 x 58.5kg
6 x 66kg PBStep Ups
3 x 8 x 66kgAb Ripper X
6 sets + 14 reps (164 total reps)Nov 24
Overhead Press
3 x 56kg
3 x 64kg
3 x 72kgTBar Press
3 x 8 x 35kgWeighted Chin Ups
3 x 12 x 7.5kgWeighted Dips
3 x 18 x 7.5kgNov 25
Staircase sprints
3 x 3 setsStaircase Bounds
2 x single step
1 x double stepSumo Deadlift
5 x 113kg
3 x 128kg
2 x 143kgGHR
3 x 5Sliding Leg Curls
3 x 8Nov 26
Bench Press
5 x 81kg
3 x 92kg
4 x 102kgAlternate DB Curls
3 x 9 x 19kgClose Grip Bench Press
3 x 8 x 78.5kgAb Ripper X
Complete – 11 setsNov 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, 33.0Ridiculous 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 68.5kgSLRDL (Single Leg Russian Deadlift)
1 x 8 x 19kg
1 x 8 x 23kg
1 x 8 x 28kgRLESS (Rear Leg Elevated Split Squats)
3 x 8 x 68.5kg 
May 8, 2019 at 3:26 pm #9551Fraser_9to5Keymaster
Dec 3
Staircase Sprint
3 x 3 setsStaircase Bounds
3 x 2 x double stepsSumo Deadlift
3 x 3 x 118.5kgGHR
2 x 5Sliding Leg Curl
2 x 8Dec 4
Bench Press
3 x 94.5kg
3 x 96kg
3 x 97kgfollowed by Explosive pushups x 5
Alternate DB Curls
2 x 9 x 19kgAb Ripper X
Complete – 350 repsDec 6
Back Squats
8 x 108.5kg
8 x 118.5kgRLESS
2 x 8 x 68.5kgSLRDL
2 x 8 x 28kg
Dec 8Overhead Press
5 x 52kg
5 x 60kg
6 x 68kgAlternate TBar Press
3 x 8 x 35kgWeighted Pullups
3 x 8 x 7.5kgWeighted Dips
3 x 18 x 7.5kgDec 9
Staircase Sprint
3 x 3 setsStaircase Bound
3 x doublesSumo Deadlift
5 x 101kg
5 x 116kg
7 x 132kgGHR
3 x 5Sliding Leg Curl
3 x 8Dec 10
Bench Press
5 x 72kg
5 x 83kg
7 x 94kgAlternate DB Curls
3 x 7 x 20kgClose Grip Bench Press
3 x 8 x 78.5kgRotator Cuff
2 x 3 x 10Ab Ripper X to follow later this evening.
Dec 11
Back Squats
8 x 108.5kg
8 x 118.5kg
3 x 126kgSLRDL
3 x 8 x 28kgPause Squat (5 sec ISO)
5 x 58.5kgDec 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 3060 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 1.5kgBird 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 20First things first, track. My friend is training for Ironman and was doing 10 x 400m with 45 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 48.5kgChin Ups
3 x 11Dips
3 x 25Dec 16
Staircase Sprint
3 x 3 setsPause Squats (5 sec ISO)
5 x 63.5kg
5 x 68.5kgSumo Deadlift
3 x 108.5kg
3 x 124kg
3 x 140kgGHR
3 x 5Sliding Leg Curl
3 x 8Dec 17
Bench Press
3 x 77kg
3 x 88kg
6 x 100kgAlternate DB Curls
3 x 7 x 20kgClose Grip Bench Press
3 x 6 x 83.5kgRotator Cuff
2 x 2 x 10Ab Ripper X
Dec 20
Pause Squats
5 x 68.5kg
5 x 73.5kg
5 x 78.5kgRLESS
3 x 8 x 68.5kgSLRDL
3 x 8 x 28kgCalf Lowers
2 x 25Dec 21
Overhead Press
3 x 8 x 53.5kgDips
3 x 25Chin Ups
3 x 12HalfKneeling Cable Lift
3 x 10 x 5kgAb Wheel
2 x 15RKC Plank
45 secsDec 23
Sumo Deadlift
5 x 116kg
3 x 132kg
1 x 148kgGHR 3 x 5
Sliding Leg Curl
3 x 9Dec 24
Bench Press
5 x 83kg
3 x 94kg
2 x 106kgAlternate DB Curls
3 x 8 x 20kgClose Grip Bench Press
3 x 6 x 83.5kgRotateor Cuff
2 x 2 x 10Ab 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 88.5kgRLESS
3 x 8 x 68.5kgSLRDL
3 x 8 x 29kgSingle Leg Calf Lowers
2 x 25Bare Foot Treadmill Walk
37 mins, 3 degree incline, 5.8kphDec 28
Overhead Press
3 x 8 x 53.5kgDips
3 x 25Chin Ups
3 x 12HalfKneeling Cable Lift
3 x 10Ab Wheel Standing
3 x 5Dec 30
Sumo Deadlift
5 x 104kg
5 x 120kg
7 x 136kgGHR
3 x 5Sliding Leg Curl
3 x 9Dec 31
Bench Press
5 x 73kg
5 x 84kg
7 x 96kgDB Curls
3 x 8 x 20kgClose Grip Bench Press
3 x 6 x 83.5kgNote: 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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