2012 Training Log

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  • May 8, 2019 at 3:17 pm #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

      May 8, 2019 at 3:26 pm #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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