2012 Training Log

Viewing 2 posts - 11 through 12 (of 12 total)
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  • #9550
    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
    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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