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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 68.5kgMay 8, 2019 at 3:26 pm #9551Fraser_9to5KeymasterDec 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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