2012 Training Log

Viewing 5 posts - 6 through 10 (of 12 total)
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  • #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

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