2013 Training Log

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    • #9321
      Fraser_9to5Fraser_9to5
      Keymaster

      Okay one more year… In 2013 I believe I was just lifting for the sake of it and had no real goal in mind. My formatting was different back then and I’m not going to spend the time changing it.

      Jan 3 2013

      Pause Squats
      5 x 88.5kg
      5 x 93.5kg
      5 x 98.5kg

      RLESS
      3 x 8 x 68.5kg

      SLRDL
      3 x 8 x 29kg

      SL Calf Lowers
      2 x 25

      Jan 4

      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 10kg

      Ab Wheel Standing
      3 x 6

      Bare Foot Treadmill Walk
      37 mins, 3 deg incline, 5.9 kph

      Jan 8

      Sumo Deadlift
      3 x 112kg
      3 x 128kg
      3 x 144kg

      Sliding Leg Curl
      3 x 9

      GHR
      3 x 5

      Jan 9

      Bench Press
      3 x 79kg
      3 x 90kg
      5 x 101kg

      DB Curls
      3 x 8 x 20

      Close Grip Bench Press
      3 x 6 x 83.5kg

      Ab Wheel
      3 x 6

      Jan 10

      Bare Foot Treadmill Walk

      40 mins, 3 deg, 6.0kph

      Was genuinely bare foot last time and got a blister from the heat/friction of the belt, so this morning was in socks and with the help of the radio I was able to zone out and didn’t clock watch until the final 6 mins.

      Jan 11

      Pause Squats
      5 x 98.5kg
      5 x 103.5kg

      Regular Squats
      8 x 108.5kg

      RLESS
      3 x 8 x 68.5kg

      SLRDL
      3 x 8 x 29kg

      Single Leg Calf Lowers
      2 x 40

      Jan 12

      Bare Foot Treadmill Walk
      40 mins, 3 deg, 6.0kph

      Jan 15

      Sumo Deadlift
      5 x 120kg
      3 x 136kg
      1 x 152kg

      Static Deadlift Hold
      100kg x 10 secs

      GHR
      3 x 6

      Sliding Leg Curl
      3 x 10

      Bodysaw
      4 x 15

      BW Overhead Pallof Press (body at an angle)
      3 x 10

      Jan 16

      Bench Press
      5 x 84kg
      3 x 96kg
      4 x 107kg

      DB Curls
      3 x 8 x 20kg

      Close Grip Bench Press
      3 x 7 x 83.5kg

      Jan 17

      Back Squats
      8 x 108.5kg
      8 x 113.5kg
      5 x 118.5kg

      SLRDL
      3 x 8 x 29kg

      Calf Lowers
      2 x 50

      Body Saw
      3 x 20

      Jan 21

      Overhead Press
      3 x 6 x 58.5kg

      Dips
      3 x 25

      Chin Ups
      3 x 12

      Half Kneeling Cable Lift
      3 x 10 x 10kg

      Ab Wheel Standing
      3 x 6

      Jan 22

      Sumo Deadlift (with my new Belt :D)
      5 x 104kg
      5 x 120kg
      9 x 136kg

      Static Deadlift Hold
      100kg x 15 secs

      GHR
      3 x 6

      Sliding Leg Curl
      3 x 10

      Jan 23

      Bench Press
      5 x 75kg
      5 x 86kg
      6 x 98kg

      DB Curls
      3 x 8 x 20kg

      Close Grip Bench Press
      3 x 7 x 83.5kg

      Bodysaw
      3 x 20

      Jan 25

      Back Squats
      5 x 91kg
      5 x 105kg
      10 x 119kg (belt)

      SLRDL
      3 x 8 x 29kg

      RLESS
      2 x 8 x 73.5kg

      Single Leg Calf Lowers
      60 reps per leg

      Body Saw
      3 x 20

      Jan 29

      Sumo Deadlift
      3 x 112kg
      3 x 128kg (belt)
      4 x 144kg (belt)

      Deadlift Static Hold
      110kg x 10 secs

      GHR
      3 x 6

      Sliding Leg Curl
      3 x 10

      Jan 30

      Bench Press
      3 x 81kg
      3 x 92kg
      3 x 103kg

      DB Curls
      3 x 8 x 20kg

    • #9322
      Fraser_9to5Fraser_9to5
      Keymaster

      Feb 4

      Bench Press
      5 x 86kg
      3 x 98kg
      2 x 110kg

      DB Curls
      3 x 8 x 20kg

      Close Grip Bench Press
      3 x 7 x 83.5kg

      Rotator Cuff
      2 x 2 x 10

      Feb 5

      Single Leg Skipping (change every 5 reps)
      3 x 100 w 2mins rest
      1 x 100

      Speed Squats
      3 x 6 x 98.5kg

      GHR
      3 x 6

      Sliding Leg Curl
      3 x 10

      Bodysaw til my body’s sore
      3 x 25

      Feb 6

      Treadmill Walk

      6.2kph, 3 deg, 37 mins

      Meant to be 42 mins but I didn’t read the workout beforehand just put it on what I felt was a challenge. Will do it 2x/wk and do a tempo session and two squat sessions each week.

      Feb 7

      Shoulder Press
      2 x 5 x 58.5kg
      5 x 68.5kg

      Chin Ups
      3 x 12

      Dips
      3 x 25

      Feb 10

      Back Squat
      3 x 98kg
      3 x 112kg
      8 x 126kg (belt)

      SLRDL
      3 x 8 x 29kg

      RLESS
      2 x 8 x 73.5kg

      Body Saw
      2 x 25

      Feb 11

      Bench Press
      5 x 76kg
      5 x 88kg
      6 x 100kg

      DB Curls
      3 x 8 x 20kg

      Close Grip Bench Press
      2 x 7 x 83.5kg

      Rotator Cuff
      2 x 2 x 10

      Feb 12

      Track Work

      2 x 6 x 100m (50m jog/50m walk)
      4 x 100m (30 secs rest)

      Feb 13

      Treadmill Walk
      6.3kph, 3 deg incline, 44 mins

      Feb 14

      Back Squat
      5 x 105kg
      3 x 119kg
      5 x 133kg (belt)

      RLESS
      2 x 8 x 73.5kg

      SLRDL
      3 x 8 x 29kg

      Body Saw
      3 x 25 (1 min rest)

      Feb 15

      Shoulder Press
      3 x 56kg
      3 x 64kg
      3 x 72kg (very shaky)

      Chin Ups
      3 x 12

      Dips
      3 x 25

      Half-Kneeling Cable Raise
      3 x 10 x 10kg

      Feb 16

      SL Hops
      4 x 100 (2 mins)

      Hang Power Clean
      1 x 6 x 58.5kg
      2 x 6 x 63.5kg

      GHR
      3 x 6

      Sliding Leg Curl
      3 x 10

      Bodysaw
      3 x 25

      Feb 17

      Treadmill Walk
      5.8kph, 6 deg incline, 44 mins

      Feb 18

      Bench Press
      3 x 82kg
      3 x 94kg
      3 x 106kg

      DB Curls
      3 x 9 x 20kg

      Close Grip Bench Press
      3 x 7 x 83.5kg

      Rotator Cuff
      2 x 2 x 10

      Feb 19

      Track Work
      3 x 4 x 100m (30 secs, 5 mins)
      2 x 100m (30 secs)

      Feb 20

      Treadmill Walk
      6.4kph, 3 deg inclince, 47 mins

      Feb 21

      Circuits
      12 x 3 x 30 secs, 1 min rest

      Feb 22

      OHP/Push Press
      5 x 60kg
      3 x 68kg
      1 x 76kg

      Chin Ups
      3 x 12

      Dips
      3 x 25

      Half Kneeling Cable Raise
      3 x 8 x 15kg

      Feb 23

      SL Hops
      4 x 80

      Hang Power Cleans
      2 x 6 x 63.5kg
      1 x 6 x 68.5kg

      GHR
      3 x 6

      Sliding Leg Curl
      3 x 10

      Body Saw
      3 x 25

      Feb 24

      Treadmill Walk

      5.8kph, 7 deg, 45 mins

      Incline doesn’t bother me, this seems easier than the faster speed.

      Feb 26

      Bench Press
      5 x 88kg
      3 x 100kg
      2 x 112kg PB

      DB Curls
      3 x 9 x 20kg

      Close Grip Bench Press
      2 x 7 x 83.5kg

      Rotator Cuff
      2 x 2 x 10

      Feb 27

      Track Work

      4 x 4 x 100m (30 sec/4.5 mins)
      High Knees, 25m
      Forward Lunges, 25m

      Feb 28

      DB Shoulder Press (1)
      3 x 10 x 20kg

      Chin Ups (1)
      3 x 12

      DB Rows (2)
      3 x 10 x 29kg

      Diamond Press ups (2)
      3 x 15

    • #9323
      Fraser_9to5Fraser_9to5
      Keymaster

      Mar 2

      Bench Press
      3 x 10 x 85kg

      Shoulder Press
      3 x 10 x 21kg

      Bicep Curls
      3 x 10 x 18.5kg

      DB Rows
      3 x 10 x 31kg

      Diamond Pressups
      3 x 18

      Abs, 4 mins

      Mar 3

      Power Cleans
      3 x 10 x 58.5kg

      Back Squat
      3 x 10 x 98.5kg

      Mar 6

      Bench Press
      3 x 5 x 88.5kg

      DB Shoulder Press (1)
      3 x 10 x 21kg

      Chin Ups (1)
      3 x 14

      DB Rows
      3 x 10 x 29kg

      Mar 7

      Track Work

      250m – 39.5
      200m – 31.0
      150m – 20.9
      100m – 13.2
      50m – 6.7

      Forward Lunges 30m
      High Knees 30m

      Mar 8

      Box Jumps
      5 x 5

      Back Squat
      3 x 10 x 98.5kg

      Bench Press
      3 x 10 x 78.5kg

      DB Press (1)
      3 x 10 x 20kg

      DB Curls (1)
      3 x 10 x 20kg

      DB Rows (2)
      3 x 10 x 29kg

      Diamond Pressups (2)
      3 x 18

      Bodysaw
      3 x 25

      Mar 13

      Power Clean
      5 x 68.5kg
      4 x 68.5kg
      3 x 73.5kg
      2 x 78.5kg
      1 x 83.5kg

      Bench Press
      5 x 88.5kg
      4 x 93.5kg
      3 x 98.5kg
      2 x 103.5kg
      1 x 108.5kg

      Back Squat
      5 x 108.5kg
      4 x 113.5kg
      3 x 118.5kg
      2 x 123.5kg
      2 x 128.5kg

      DB Rows
      3 x 10 x 29kg

      DB Shoulder Press (1)
      3 x 10 x 20kg

      Chin Ups (1)
      3 x 12

      Mar 14

      Track Work

      250m – 37.4
      200m – 29.8
      150m – 21.0
      100m – 13.0
      50m – 6.6

      Mar 15

      Box Jumps
      5 x 5

      Back Squat
      3 x 10 x 103.5kg

      Bench Press
      2 x 10 x 78.5kg
      1 x 9 x 78.5kg

      DB Press (1)
      3 x 10 x 21.5kg

      DB Curls (1)
      3 x 10 x 19kg

      DB Rows (2)
      3 x 10 x 29kg

      Diamond Pressups (2)
      3 x 20

      Bodysaw
      3 x 30

      Mar 18

      Power Cleans
      5 x 68.5kg
      4 x 73.5kg
      3 x 73.5kg
      2 x 78.5kg
      1 x 83.5kg

      Bench Press
      5 x 88.5kg
      4 x 93.5kg
      3 x 98.5kg
      2 x 103.5kg
      1 x 108.5kg

      Back Squat
      5 x 113.5kg
      4 x 118.5kg
      3 x 123.5kg
      4 x 128.5kg
      1 x 133.5kg

      DB Rows
      3 x 10 x 29kg

      Shoulder Press (1)
      3 x 10 x 21.5kg

      Chin Ups (1)
      3 x 14

      Mar 19

      Track Work
      3 x 300m
      47.3, 44.3, 44.2

      High Knees, 30m
      Walking Lunge, 30m

      Mar 24

      Bench Press
      3 x 5 x 88.5kg

      DB Rows
      3 x 10 x 29kg

      DB Press
      3 x 10 x 21.5kg

      DB Curls
      3 x 10 x 19kg

      Ab Ripper X

      Good session, first in my new flat, abs were very sore from ab ripper.

      Mar 26

      Bench Press
      3 x 10 x 81kg

      DB Rows
      3 x 10 x 29kg

      Mar 27

      Track Work

      250m – 35.2
      200m – 27.3
      150m – 19.6
      100m – 12.8
      50m – 6.5

    • #9324
      Fraser_9to5Fraser_9to5
      Keymaster

      Apr 11

      Bench Press
      3 x 5 x 88.5kg

      DB Rows
      3 x 10 x 29kg

      DB Overhead Press
      3 x 10 x 21.5kg

      DB Curls
      3 x 10 x 19kg

      Body Saw (slow)
      10 reps

      Apr 12

      Track Work

      250m – 33.3
      200m – 27.4
      150m – 20.1
      100m – 13.2
      50m – 6.7

      Walking Lunges, 40m

      Apr 17

      Bench Press
      3 x 5 x 91kg

      DB Curls
      3 x 10 x 19kg

      DB Rows
      3 x 10 x 29kg

      DB Press
      3 x 10 x 21.5kg

      Bodysaw
      10 slow reps

      Apr 18

      Track Work

      250m – 34.4
      200m – 28.2
      150m – 19.1
      100m – 12.5
      50m – 6.5

      High Knees, 2 x 20m
      Walking Lunges, 2 x 20m

      Apr 19

      SL Box Jumps
      5 x 5 per leg

      Bench Press
      3 x 10 x 81kg

      DB Rows
      3 x 10 x 29kg

      DB Curls
      3 x 10 x 19kg

      DB Press
      3 x 10 x 21.5kg

      Ab Ripper X, complete

      Back Squat
      1 x 10 x 103.5kg
      2 x 10 x 108.5kg

      Apr 22

      Bench Press
      5 x 88.5kg
      4 x 93.5kg
      3 x 98.5kg
      2 x 103.5kg
      1 x 108.5kg

      DB Rows
      3 x 10 x 29kg

      DB Press
      3 x 10 x 24kg

      DB Curls
      3 x 10 x 19kg

      Bodysaw
      14 slow reps

      Apr 23

      Track Work

      250m – 34.2
      200m – 26.3 PB
      150m – 19.5
      100m – 12.6

      Apr 24

      Power Cleans
      3 x 5 x 71kg

      Bench Press
      3 x 5 x 91kg

      DB Rows
      3 x 10 x 34kg

      Lower Body ISO Resistance Bands
      3 x 3 x 15 secs

      Spiderman Press-ups
      3 x 10

      Apr 25

      Track Work
      10 x 400m (4 mins rest) all in 80 secs
      400m in 63.7

      Ab Wheel, 3 x 10

      Apr 26

      DB Bench Press
      3 x 10 x 32.5kg

      DB Rows
      3 x 10 x 32.5kg

      DB Press
      3 x 10 x 25kg

      DB Curls
      3 x 10 x 18kg

      Landmine
      3 x 10 x 30kg

      Apr 29

      Back Squat
      5 x 117.5kg
      4 x 122.5kg
      3 x 127.5kg
      2 x 132.5kg
      1 x 137.5kg

      Bench Press
      5 x 87.5kg
      4 x 92.5kg
      3 x 97.5kg
      2 x 102.5kg
      1 x 107.5kg

      DB Rows
      3 x 10 x 32.5kg

      DB Press
      3 x 10 x 25kg

      DB Curls
      3 x 10 x 17.5kg

      Ab Crunch Machine
      3 x 18 x 39kg

    • #9325
      Fraser_9to5Fraser_9to5
      Keymaster

      *Some of these sessions in a public gym as I was a fitness instructor and would do my own workout in the break*

      May 1

      Bench Press
      3 x 5 x 90kg

      DB Rows
      3 x 10 x 35kg

      DB Press
      3 x 10 x 27.5kg

      DB Curl
      3 x 10 x 18kg

      Spiderman Press-Ups
      3 x 12

      May 2

      Track Work

      250m – 35.9
      200m – 26.6
      150m – 18.2
      100m – 12.1 =PB
      50m – 6.4

      Walking Lunges, 2 x 20m
      High Knees, 2 x 20m

      Ab Wheel
      3 x 1 minute

      May 3

      Warm up – KB Swings 2 x 25 x 15kg

      Power Clean
      3 x 10 x 60kg

      Bench Press
      2 x 10 x 80kg
      1 x 9 x 80kg

      Back Squat
      3 x 10 x 110kg

      DB Rows
      3 x 10 x 35kg

      DB Press
      3 x 10 x 25kg

      DB Curls
      3 x 10 x 17.5kg

      Landmine
      3 x 20 x bar + 5kg

      May 5

      Power Clean
      5 x 70kg
      4 x 72.5kg
      3 x 75kg
      2 x 77.5kg
      1 x 80kg

      Bench Press
      5 x 87.5kg
      4 x 92.5kg
      3 x 97.5kg
      2 x 102.5kg
      1 x 107.5kg

      DB Rows
      3 x 10 x 35kg

      DB Windmills
      1 x 12 x 10kg
      2 x 10 x 12.5kg

      May 7

      KB Swings
      4 x 60 x 15kg

      High Knees, 2 x 20m
      Walking Lunges, 2 x 25m

      May 8

      Power Clean
      3 x 5 x 72.5kg

      Bench Press
      3 x 5 x 90kg

      Back Squat
      3 x 5 x 120kg

      DB Rows
      3 x 10 x 35kg

      DB Press
      3 x 10 x 25kg

      DB Curl
      3 x 8 x 20kg

      Spiderman Press-Ups
      3 x 14

      May 9

      Track Work

      3 x 5 x 100m (30 sec/2.5 mins) average 15-15.5 secs

      1 mile
      6 mins 40 secs

      Walking Lunges, 30m, 20m
      High Knees, 30m, 20m

      Ab Wheel 3 x 1 minute

      May 10

      Track Work (again!)

      300m – 47.1
      200m – 31.6
      100m – 15.8

      300m – 42.8
      200m – 27.7
      100m – 12.4

      May 12

      Hip Mobility
      Broad Jumps

      Plyo Hops
      2 x (2 x 30m hops, 3 x 30m)

      Plyometric session on grass, good co-ordination having not done it in ages and was pleased with the difficulty.

      May 14

      Power Cleans
      5 x 72.5kg
      4 x 72.5kg
      3 x 77.5kg
      2 x 80kg
      1 x 82.5kg

      Bench Press
      5 x 87.5kg
      4 x 92.5kg
      3 x 97.5kg
      2 x 102.5kg
      0 x 107.5kg

      Back Squat
      5 x 120kg
      4 x 125kg
      3 x 130kg
      2 x 135kg
      1 x 140kg

      DB Rows
      3 x 10 x 35kg

      DB Curl
      3 x 10 x 20kg

      DB Press
      1 x 10 x 27.5kg
      1 x 10 x 25kg
      stopped – nerve pain

      DB Windmill
      3 x 10 x 12.5kg

      May 15

      Track Work

      250m – 33.6
      200m – 26.9
      150m – 19.3
      100m – 13.2
      50m – 6.4

      Walking Lunges, 35, 15m
      High Knees 35, 15m

      Spiderman Press-ups 3 x 16

      May 18

      Bench Press
      80kg x 9, 5, 4

      DB Floor Press
      3 x 8 x 25kg

      Chin Ups/Pullups
      2 x 2 x 8

      Lat Raise
      3 x 12 x 5kg

      DB Curl
      3 x 8 x 20kg

      Landmine
      3 x 10 x 30kg

      May 19

      Track Work

      Plyo Jumps
      2 x 30m hops (best of ~5.10)
      3 x 30m (best ~4.25)

      300m – 44.6
      200m – 29.4
      100m – 14.1

      300m – 41.7
      200m – 26.8
      100m – 12.3

      Ab Wheel, 3 x 1 minute

      May 21

      Track Work

      Plyometric Hops
      2 x 30m Hops
      3 x 30m

      250m – 34.9
      200m – 26.9
      150m – 18.8
      100m – 12.2
      50m – 7.0

      I stepped on a slippery patch of floor yesterday and tweaked my groin, started to feel it in the 150m today, more in the 100m and the 50m was at 80% just to complete the session as it was seizing up a bit.

      Update: Injury feels more hip flexor than groin, it impacts my walking so could be a few days before I can run. Hoping I can squat tomorrow!

      May 22

      Bench Press
      8 x 60kg
      5 x 80kg
      5 x 90kg
      5 x 95kg

      DB Bench
      2 x 10 x 32.5kg
      1 x 9 x 32.5kg

      DB rows
      4 x 12 x 35kg

      Reverse Flyes
      2 x 12 x 5kg

      DB Windmill
      3 x 12 x 12.5kg

      May 23

      Back Squat
      5 x 60kg
      5 x 90kg
      5 x 110kg

      Reverse Lunge
      2 x 10 x 60kg
      1 x 10 x 65kg

      Good Mornings
      2 x 8 x 40kg
      1 x 8 x 45kg

      Plate Hold
      3 x 20kg per hand x 1 minute

      May 25

      Bench Press
      80kg x 10, 6, 5

      DB Floor Press
      3 x 8 x 25kg

      Chin Ups/Pull Ups
      2 x 2 x 9

      Lat Raise
      3 x 12 x 6.25kg

      Bicep Curl
      3 x 8 x 20kg

      Landmine
      3 x 10 x bar + 15kg

      May 26

      Track Work

      2 x 500m (sub 1:40)
      2 x 600m (sub 2:00)
      1 mile – 6 mins 0 secs PB

      Ab Wheel Standing
      3 x 5

      May 27

      Back Squat
      5 x 60kg
      5 x 90kg
      5 x 110kg
      5 x 125kg

      Reverse Lunges
      3 x 10 x 65kg

      Good Mornings
      2 x 8 x 45kg
      1 x 8 x 47.5kg

      Plate Hold
      3 x 20kg x 65 secs

      May 30

      Bench Press
      5 x 90kg
      5 x 92.5kg

      DB Bench
      2 x 10 x 32.5kg
      1 x 9 x 32.5kg

      DB Rows
      4 x 12 x 35kg

      DB Reverse Flyes
      2 x 12 x 5kg

      DB Windmill
      3 x 10 x 15kg

    • #9326
      Fraser_9to5Fraser_9to5
      Keymaster

      June 1

      Bench Press
      80kg x 11, 5, 6

      DB Tricep Extensions
      3 x 8 x 15kg

      Chin Ups
      4 x 9

      Lat Raise
      3 x 12 x 7.5kg

      Bicep Curl
      3 x 8 x 20kg

      Pallof Press (resistance band)
      3 x 10 per side

      June 2

      Track Work

      Plyo Hops
      3 x 30m

      3 x 200, 2 x 200m (25.9, 27.6, 27.2, 26.6, 28.5) avg 27.2 secs

      Ab Wheel Standing
      3 x 6

      June 4

      Track Work

      Plyo Hops
      3 x 30m

      400m – 56.26

      Groin/hip flexor hurt doing my warm-up jog so I thought i’d get my accelerations done then do a single fast run but over a long enough distance to not be going 100% at any time.

      June 5

      Bench Press
      1 x 5 x 90kg
      1 x 5 x 95kg

      DB Bench Press
      3 x 10 x 32.5kg

      DB Rows
      4 x 12 x 35kg

      DB Reverse Flyes
      2 x 12 x 5kg

      DB Windmill
      3 x 10 x 15kg

      June 6

      Back Squat
      5 x 90kg
      3 x 110kg
      5 x 125kg

      Reverse Lunge
      3 x 10 x 65kg

      Good Mornings
      2 x 8 x 50kg
      1 x 8 x 55kg

      Plate Hold
      3 x 20kg x 70 secs

      Spiderman Pushups
      3 x 16

      June 8

      Bench Press
      80kg x 12, 6, 4

      DB Tricep Extension
      3 x 8 x 15kg

      Chin Ups
      3 x 1 x 50 seconds (25-X-25 tempo)

      Lat Raise
      3 x 12 x 7.5kg

      DB 21s
      3 x 15kg

      Pallof Press
      3 x 10

      June 9

      Track Work

      250m – 34.8
      200m – 26.6
      150m – 18.4
      100m – 11.9 PB
      50m – 6.7

      Ab Wheel Standing
      3 x 6

      June 11

      Track Work

      3 x 4 x 100m averaging 14.5.

      June 12

      Bench Press
      5 x 90kg
      5 x 100kg

      DB Bench
      3 x 10 x 32.5kg

      DB Rows
      4 x 12 x 35kg

      DB Reveres Flyes
      2 x 12 x 5kg

      June 14

      Bare Foot Treadmill Walk
      5km at 2-3 degree incline, 6.2-6.4kph

      June 15

      Back Squat
      3 x 5 x 90kg
      5 x 110kg

      Reverse Lunges
      3 x 10 x 70kg

      Good Mornings
      3 x 8 x 60kg

      Plate Hold
      3 x 20kg x 80 secs

      Swiss Ball Jackknives
      3 x 15

      June 17

      Bench Press
      80kg x 14, 7, 5

      DB Tricep Extension
      3 x 8 x 15kg

      Chin Ups
      3 x 50 secs

      DB Lateral Raise
      3 x 12 x 10kg

      DB 21’s
      3 x 15kg

      Pallof Press
      3 x 10 x 23kg

      June 18

      Track Work

      3 x 30m
      4,4,3 x 100m

      June 20

      Bench Press
      5 x 80kg
      5 x 90kg
      5 x 92.5kg

      DB Bench Press
      2 x 10 x 32.5kg
      1 x 7 x 32.5kg

      DB Rows
      4 x 12 x 35kg

      Rev. Flyes
      2 x 12 x 5kg

      DB Windmill
      3 x 12 x 15kg

      June 23

      X-Band Walks to warm up

      Full Squat (60 sec rest)
      90kg x 12, 14, 15

      KB Swings
      1 x 20 x 15kg
      2 x 20 x 20kg

      Repeat Jumps for Height
      3 x 8

      Bodysaw
      2 x 25

      June 24

      Bench Press
      80kg x 14, 7, 5

      DB Tricep Ext
      3 x 8 x 15kg

      Chin Ups
      3 x 50 secs

      Lat Raise
      3 x 12 x 10kg

      DB 21s
      3 x 15kg

      Cable Pallof Press
      3 x 10 x 23kg

      June 27

      Track Work

      250m – 36.2
      200m – 25.8 PB
      150m – 18.4
      100m – 12.0
      50m – 6.6

      June 28

      Bench Press
      5 x 80kg
      5 x 90kg
      5 x 95kg

      DB Rows (drop set)
      12 x 20kg
      10 x 25kg, 20kg, 17.5kg, 15kg, 12.5kg
      15 x 10kg

      DB Bench (drop set)
      10 x 35kg
      4 x 30kg, 25kg, 20kg, 15kg, 10kg
      10 x 5kg

      Rev. Flyes
      2 x 12 x 5kg

      Rotator Cuff
      2 x 10 x 5kg

      DB Windmill
      3 x 10 x 15kg

      June 29

      X-Band Walks (warm up)

      Full Squat (60 sec rest)
      100kg x 15, 8, 10

      KB Swings
      3 x 20 x 20kg

      Lunge Jumps
      3 x 8

      Jack-knives
      3 x 15

      June 30

      Track Work

      3 x 200, 2 x 200m – (26.5, 27.1, 26.7, 27.1, 25.9) avg 26.7

      Ab Wheel Standing
      3 x 6

    • #9327
      Fraser_9to5Fraser_9to5
      Keymaster

      July 1

      Bench Press 85kg x 11, 7, 4

      DB Tricep Extension 3 x 10 x 15kg

      Chin Ups 3 x 50 secs

      Lat Raise 3 x 12 x 10kg

      DB 21s 3 x 15kg

      Cable Pallof Press 3 x 10 x 23kg

      July 2

      Back Squat
      5 x 90kg
      5 x 110kg
      5 x 120kg
      2 x 130kg

      Reverse Lunge
      3 x 10 x 70kg

      GM
      3 x 10 x 50kg

      Plate Hold
      2 x 20kg x 90 secs

      Swiss Ball Jackknives
      3 x 15

      July 7

      Bench Press
      3 x 10 x 75kg

      Dumbbell Rows
      4 x 10 x 15kg
      1 x 10 x 20kg

      July 8

      AM Session:

      Push Press
      3 x 5 x 60kg

      Split Stance Military Press
      2 x 6 x 50kg
      2 x 5 x 52.5kg
      4, 3 x 55kg

      Bench (1)
      4 x 6 x 80kg

      DB Rows (1)
      2 x 6 x 20kg
      2 x 6 x 22.5kg

      PM Session:

      Bench Press (30 secs rest) (2)
      80kg x 7, 4, 4, 3, 3, 3, 3, 3 (total = 30)

      DB Incline Hammer Row (2)
      2 x (12, 10, 8) x 15kg

      DB Press (30 secs) (3)
      15kg x 8, 6, 5, 5, 4, 2 (total = 30)

      Chin Ups (3)
      11, 8, 6, 5 (total = 30)

      Three Way Shoulder Raise (Front Raise ss Lat Raise ss Reverse Flyes)
      2 x (12,10,8) x 5kg

      July 9

      Rugby Training

      Passing Skills & 14 x 100-150m runs with short recovery

      July 10

      AM Session:

      Track Work

      2 x 2 x 20m Plyometric hops for height
      2 x 2 x 20m Plyometric hops for distance
      2 x 5 x 15m various starting positions, lying on front, on back, one leg kneel, with ball
      4 x 22m build up 28m fast
      2 x 60m FMF (20m fast, 20m maintain speed, 20m fast again)
      2 x 80m 9.45, 9.49 first movement
      4 x 20m walking lunges

      PM Session:

      Hang Power Clean – 3 x 5 x 60kg
      Back Squat (1) – 3 x 5 x 100kg
      Borzov Jumps (1) – 3 x 5
      Reverse Lunge – 3 x 5 x 75kg
      TGU Sit Up – 3 x 5 x 15kg
      Ab Wheel Standing – 3 x 8

      July 11

      Rugby Training

      Passing Skills, Footwork drills, 10m partner carry
      8 x 50m short recovery
      4 x 10 x 8m with chest to floor
      2 games of touch, 7 v 7 half pitch width ways

      July 12

      AM Session:

      Push Press 3 x 5 x 62.5kg (up from 60kg)

      Split Stance Military Press
      2 x 6 x 50kg
      2 x 5 x 52.5kg
      4, 3 x 55kg (failed the last rep again!)

      Bench Press (A1) 4 x 6 x 80kg
      DB Rows (A2) 4 x 6 x 25kg (up from 2 x 20kg, 2 x 22.5kg)

      PM Session:

      Bench Press (B1) 80kg x 8, 6, 5, 5, 4, 2 (got to 30 in 6 sets instead of 8)
      DB Incline Hammer Row (B2) 2 x (12, 10, 8 x 15kg)
      DB Press (C1) 20kg x 9, 7, 5, 5, 4 (up from 15kg)
      Pull Ups (C2) 10, 7, 5, 5, 3 (chin ups last time)
      Three Way Shoulder Raise 2 x (12, 10, 8) x 5kg

      July 14

      Weight: 152 lbs – quite disappointed that my weight has gone the other way, I upped my calories midweek by about 200 so i’ll stick with that and see where i go this week.
      Chest: 39″
      Waist: 31″
      Arms: 13″
      Legs: 22.5″

      AM Session:

      Track Work

      2 x 2 x 20m Plyometric hops for height
      2 x 2 x 20m Plyometric hops for distance
      3 x 5 x 15m various starting positions, lying on front, kneeling, 3 point, jump & go
      4 x 22m build up 28m fast
      2 x 60m slalom direction changes
      1 x 50m
      1 x 80m
      4 x 20m walking lunges

      PM Session:

      Power Clean – 3 x 5 x 65kg
      Back Squat (1) – 3 x 5 x 100kg
      Borzov Jumps (1) – 3 x 5
      Reverse Lunge – 3 x 5 x 75kg
      TGU Sit Up – 3 x 5 x 15kg
      Ab Wheel Standing – 3 x 8

      July 15

      AM Session:

      Push Press – 3 x 5 x 62.5kg

      Split Stance Military Press
      2 x 5 x 50kg
      2 x 4 x 52.5kg
      2 x 3 x 55kg

      Bench Press (A1) 4 x 3/3 x 82.5kg (up from 6 x 80kg) (3/3 = 3 reps, 20 secs rest, 3 reps)
      DB Rows (A2) 4 x 6 x 27.5kg (up from 25kg)

      PM Session:

      Bench Press (B1) 80kg x 9, 6, 5, 5, 5
      DB Incline Hammer Row (B2) 2 x (10, 8, 6 x 17.5kg)
      DB Press (C1) 20kg x 10, 8, 7, 5
      Pull Ups (C2) 10, 7, 6, 5, 2
      Three Way Shoulder Raise 2 x (10, 8, 6) x 5kg
      Rotator Cuff 2 movements, 3 x 10 x 5kg

      July 16

      Rugby Training

      Passing Skills
      4 Suicides (22, half, opp 22, full) in 85-95 secs.
      Half Pitch Touch 12 v 12

      July 17

      AM Session:

      Wrist Flick 4 x 20
      Med Ball Pass 4 x 10
      Resistance Band ISO Pass Hold 4 x 15 secs

      Wrist flick i got from a scrum half, the other two I just made up, just trying to strengthen the movement pattern associated with passing a ball.

      Track Work (on grass)
      2 x 2 x 20m Plyometric hops for height
      2 x 2 x 20m Plyometric hops for distance
      3 x 4 x 15m various starting positions, lying on front, kneeling, back pedal & turn, 3 point, jump & go
      4 x 22m build up 28m fast (partner passed ball after the 22m and sprint once ball caught)
      2 x 75m slalom direction changes
      1 x 50m kick retrieve
      1 x full pitch kick retrieve – was timed from picking ball up in dead ball area to scoring a try in 12.60 secs

      Bit more ball work today, and no lunges! May as well get used to running fast with a ball under my arm. Good session, 32 degrees I was sweating before we even started.

      PM Session:

      Power Clean 4 x 4 x 70kg – narrower arms made all the difference and these absolutely flew up, so easy
      A1 Back Squat 4 x 4 x 110kg – bit shaky at first but once I cued to push the knees apart and drive through heels it was ok
      A2 Borzov Jumps 4 x 4 – fuck whoever came up with these
      Swiss Ball Hamstring Curls 3 x 6 – bit easy but I don’t want achey hammies for training tomorrow
      SL Hip Thrust 2 x 5 x 5kg, 1 x 5 x 7.5kg – I like these, weight was easy to hold over hips
      TGU Sit Up 3 x 5 x 15kg
      Ab Wheel Standing 3 x 8

      July 18

      Rugby Training

      Full Pitch Touch

      July 19

      AM Session:

      Push Press 3 x 5 x 62.5kg

      Split stance OHP
      2 x 5 x 50kg
      2 x 4 x 52.5kg
      2 x 3 x 55kg

      A1 Bench Press – 4 x 3/3 x 82.5kg
      A2 DB Rows – 4 x 6 x 27.5kg

      Shoulder didn’t hurt much this time, seemed to get in a much stronger position under the bar for push press and OHP. Bench was easy, happy to make the move to 85kg next week.

      PM Session:

      B1 Bench Press 82.5kg x 9, 6, 5, 4, 4, 2 increased from 80kg, hands seem to hurt when it’s short recovery benching
      B2 Incline Hammer Row 2 x (10, 8, 6) x 17.5kg feel strong in these, could see what 20kg is like next week
      C1 DB Press 22.5kg x 9, 7, 5, 4, 5, up from 20kg, hard to get up onto shoulders when tired
      C2 Pull Ups 10, 7, 8, 5
      3 way Shoulder Raise 2 x (10, 8, 6) x 5kg
      Rotator Cuff, 2 movements, 3 x 10 x 5kg

      July 21

      AM Session:

      Speed Training (on grass)

      Skips for height & distance 2 x 20m
      Footwork drills 2 x 8 slaloms

      Agility Drills 5 x (T, Box, W)
      3 x 15m from 3 point start

      Shuttle Run, 5-10-15-20 (no return after 20) x 3, 20.6 secs, 20.2 secs, 19.9 secs
      5 x 22 build up 28 fast

      2 x full pitch (try line to try line) 12.32 secs, 12.34 secs

      1 suicide (22, half, opp 22, full) – 1 min 39 secs

      Slow suicide, but I was knackered. I preferred the agility drills, very short rest and really working hard every step. Felt quick running the full pitch with the ball. Couldn’t get out my car once i’d driven home from the track, legs were gone.

      PM Session:

      Power Clean 4 x 4 x 75kg light weight, feel like i’m in such a mechanically strong position now
      A1 Back Squat 4 x 4 x 115kg these felt good, up from 110kg
      A2 Borzov Jumps 4 x 4
      Swiss Ball HS Curl 3 x 9
      SL Hip Thrust 3 x 5 x 10kg
      TGU Sit Up 3 x 5 x 17.5kg

      July 22

      AM Session:

      Push Press 3 x 5 x 65kg – up from 62.5kg

      Split Stance OHP
      4 x 50kg, 3 x 52.5kg, 2 x 55kg
      4 x 52.5kg, 3 x 55kg, 2 x 57.5kg – felt too easy to not increase the weight when the prescribed reps drop so I put on 2.5kg for 2nd set
      A1 Bench Press 4 x 6 x 85kg – up from 82.5kg and very very easy. I did wonder why I found these weights hard, should be on 90kg+
      A2 DB Rows 4 x 6 x 27.5kg – shoulder still twinges when I get to rows but much less than previously

      PM Session:

      B1 Bench Press 82.5kg x 10, 7, 6, 4, 3 – hand still hurt but not as much
      B2 Incline DB Hammer Rows 2 x 8,6,4 x 20kg – up from 17.5kg
      DB Press 22.5kg x 9, 6, 6, 6, 3 – pleased to match my reps and not let fatigue take over
      Strict Pullups 11, 7, 7, 5 – Only way I could make these harder was to make sure it was near enough from a dead hang each rep
      3 way Shoulder Raise – 2 x 8, 6, 4, x 5kg
      Rotator Cuff, 2 movements, 3 x 10 x 5kg

      July 23

      Yoga – 30 mins
      Foam Rolling – 15 mins
      Static Stretching – 10 mins

      Rugby Training
      4 x Suicides in 85-95 secs
      5 x 30 secs of shuttle run sprints
      Passing Skills
      Full Pitch Touch

      July 24

      AM Session:

      Speed Training (on grass)
      Skips for height & distance 2 x 20m
      Footwork drills 2 x 8 slaloms

      Agility Drills 5 x (T, Box, W)
      3 x 15m from 3 point start

      Shuttle Run, 5-10-15-20 (no return after 20) x 2
      4 x 22 build up 28 fast

      2 x full pitch (try line to try line) 12.05 secs, 11.64 secs – different pitch to Sunday, must be smaller
      6 x 20m partner carries (~80kg)

      Good session, felt like we got through it at a better pace with less fatigue. Good full pitch sprints.

      PM Session:

      Power Clean 5 x 3 x 80kg harder this time but if my form is perfect it flies up
      A1 Back Squat 5 x 3 x 115kg slower on the way down and tried to be explosive on the way up
      A2 Borzov Jumps 5 x 3
      Swiss Ball HS Curl 3 x 10
      SL Hip Thrust 3 x 5 x 10kg
      TGU Sit Up 3 x 5 x 17.5kg
      Ab Wheel 3 x 8

      July 26

      AM Session:

      Push Press 3 x 5 x 65kg

      Split Stance OHP
      2 x (4 x 52.5kg, 3 x 55kg, 2 x 57.5kg)

      A1 Bench Press 4 x 6 x 87.5kg – up again from 85kg with a little left in the tank
      A2 DB Rows 4 x 6 x 27.5kg

      Good to move my bench up again, I don’t feel any stronger because i’m knackered most of the time but the numbers are moving in the right direction.

      PM Session:

      B1 Bench Press 85kg x 8, 6, 5, 5, 4, 2 – upped from 82.5kg
      B2 Incline DB Hammer Rows 2 x 8,6,4 x 20kg
      DB Press 22.5kg x 11, 6, 6, 4, 3 – first set of pullups was tough and sapped my strength for the second set of this. Time to move up a weight.
      Strict Pullups 12, 7, 7, 4
      3 way Shoulder Raise – 2 x 8, 6, 4, x 5kg

      July 27

      Speed Training (Grass)
      Skips for height & distance 2 x 20m
      Footwork drills 2 x 8 slaloms

      Agility Drills 5 x (T, Box, W)
      4 x 2 x 20m (lying on floor, kneeling, 3 point etc)
      6 x 60m WB recovery with a 20m intensity limit
      4 x 50m 5 mins rest

      July 28

      Power Clean 5 x 3 x 80kg Initiating the movement by driving through my feet, worked really well
      A1 Back Squat 5 x 3 x 115kg didn’t need as much focus to get these reps out
      A2 Borzov Jumps 5 x 3
      Swiss Ball HS Curl 3 x 11
      SL Hip Thrust 1 x 5 x 10kg
      Hip Thrust 15 x 10kg, 15 no weight – didn’t like the short SL reps, my friend used to do 3 x 30 unweighted to supplement sprinting, I dropped to two leg to get a decent number of reps out.
      TGU Sit Up 3 x 5 x 17.5kg
      Ab Wheel 3 x 8

      July 29

      AM Session:

      Push Press 3 x 5 x 67.5kg – up from 65kg, handled it ok

      Split Stance OHP
      2 x (6 x 50kg, 5 x 52.5kg, 4 x 55kg)

      A1 Bench Press 4 x 6 x 90kg – up third session in a row, good progress
      A2 DB Rows 4 x 6 x 27.5kg

      Numbers are getting closer to what they should be and with the short recovery i’m pretty pleased.

      PM Session:

      B1 Bench Press 85kg x 9, 6, 5, 5, 4, 1
      B2 Incline DB Hammer Rows 2 x 12, 10, 8 x 20kg
      DB Press 25kg x 8, 5, 5, 4, 4, 4 – Really tough to get any reps out, thought I would end up doing 2’s and 1’s to finish
      Strict Pullups 12, 7, 7, 4
      3 way Shoulder Raise – 2 x 12, 10, 8, x 5kg – these are fine at this weight, can’t do the full set without stopping anyway

      July 30

      Had a 12 hour interview with a gym, got a chance to train with one of the other applicants and he showed me some really cool agility drills that i’ll be implementing into my current sessions.

      Missed rugby training so I popped to a nearby pitch and did:

      5 minute run (~1120m)
      5 x 40 secs on 20 off (~200m), 5 x 30 secs on 30 off (~160m), 5 x 20 secs on 40 off (~120m)
      5 minute run (~1170m)

      July 31

      Power Cleans 3 x 5 x 80kg – kept the same weight as the reps are up from 3 to 5
      A1 Back Squat 2 x 5 x 115kg, 1 x 5 x 120kg – did these at the gym so had a safety bar which gave me the confidence to lift more
      A2 Borzov Jumps 3 x 5
      RDL 3 x 5 x 80kg – changed exercise again, probably going to do hip raise Sunday and RDL today.
      Ab Machine 15 x 32kg, 15 x 39kg, 15 x 46kg – didn’t write ab work so forgot what I had to do, did this instead

    • #9328
      Fraser_9to5Fraser_9to5
      Keymaster

      Aug 1

      Missed Rugby Training again, trained with my mate and we dragged ourselves through conditioning.

      8 x (22m x 3 then 100m jog)
      10 x (35m x 4, 30 sec rest)
      8 x (73m x 2, 30 sec rest)
      8 x (10m, 10m back pedal, 28m, 18m back pedal, 40m, 50m jog, 15 sec rest)

      Aug 2

      AM Session:

      Push Press 3 x 5 x 67.5kg

      Split Stance OHP
      6 x 50kg, 5 x 52.5kg, 4 x 55kg
      6 x 52.5kg, 5 x 55kg, 4 x 57.5kg

      A1 Bench Press 4 x 6 x 90kg
      A2 DB Rows 4 x 6 x 27.5kg

      PM Session:

      B1 Bench Press 85kg x 10, 8, 6, 5, 1
      B2 Incline DB Hammer Row 2 x 12, 10, 8 x 20kg
      C1 DB Press 25kg x 8, 5, 5, 5, 4, 3
      C2 Strict Pullups 13, 10, 7
      3 way shoulder raise 2 x 12, 10, 8 x 5kg

      Aug 3

      Speed Training (Grass)
      Skips for height & distance 2 x 20m
      Footwork drills 2 x 8 slaloms

      Agility Drills 5 x (T, Box, W)
      4 x 2 x 20m
      6 x 60m WB recovery with a 20m intensity limit
      4 x 50m 5 mins rest, supporting run and pass

      Aug 5

      AM Session:

      Push Press 3 x 5 x 70kg
      Split Stance OHP 2 x (5 x 52.5kg, 4 x 55kg, 3 x 57.5kg)
      A1 Bench Press – 4 x 6 x 90kg
      A2 DB Rows – 4 x 6 x 27.5kg

      PM Session:

      B1 Bench Press 90kg x 8, 5, 5, 4, 4, 3, 1
      B2 Incline DB Hammer Rows 2 x 10, 8, 6 x 20kg
      Shoulder Press 15kg x 1,2,3,4,5,6,7,8,8,4
      Pullups 1,2,3,4,5,5,3,3,3,2
      3 Way Shoulder Raise 2 x 10, 8, 6 x 5kg

      Aug 6

      Rugby Training

      Driving a guy with a tackle pad backwards, stop-start, 2 x full pitch
      4 x 50m WB recovery
      8 v 4 drift defence, 3 x 4 mins
      half pitch touch
      8 x 20m sprints

      Jackknives 3 x 15
      Ab Marching 3 x 30

      Aug 7

      Power Clean 4 x 4 x 82.5kg
      A1 Back Squat 4 x 4 x 120kg
      A2 Borzov Jumps 4 x 4
      RDL 3 x 5 x 80kg
      TGU Sit Up 3 x 5 x 17.5kg
      Ab Machine 3 x 15 x 46kg

      Aug 8

      Rugby Training

      8 v 8 touch, tackler changes to attacking team
      passing drills
      12 x 6, exploiting gaps
      3 x 22m, 2 x 50m, 1 x full pitch (11.96 secs)

      5 mins ab holds

      Aug 9

      Just realised I work out every day…

      AM Session:

      Push Press 4 x 4 x 70kg
      Split Stance OHP 5 x 52.5kg, 4 x 55kg, 3 x 57.5kg, 5 x 55kg, 4 x 57.5kg, 3 x 60kg
      A1 Bench Press 4 x 6 x 90kg – easy!
      A2 DB Rows 4 x 6 x 27.5kg

      PM Session:

      B1 Bench Press 90kg x 9, 6, 5, 4, 4, 2
      B2 Incline DB Hammer Rows 2 x 10, 8, 6 x 20kg
      Shoulder Press 15kg x 1,2,3,4,5,6,7,8,9,6
      Pullups 1,2,3,4,5,6,4,3,3,3
      3 Way Shoulder Raise – 2 x 10, 8, 6 x 5kg
      Front Squat 10 x 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 50kg

      Aug 10

      Speed Training (Grass)
      Skips for height & distance 2 x 20m
      4 x 2 x 20m

      3 x 60m first 20m we used a skipping rope to resist the person to replicate pulling a heavy sled, then they get released and sprint
      3 x 60m WB recovery with a 20m intensity limit
      3 x 60m 5 mins rest, supporting run and pass

      Footwork drills 2 x 8 slaloms
      Agility Drills 5 x (T, W)

      Aug 11

      Power Cleans 4 x 2 x 85kg, 2 x 90kg
      A1 Front Squat 4 x 6 x 80kg
      A2 Vertical Jumps 4 x 6
      Hip Thrusts 3 x 20
      Ab Ripper X 175 reps

      Aug 12

      AM Session:

      Push Press 5 x 3 x 72.5kg
      Split Stance OHP 2 x (4 x 55kg, 3 x 57.5kg, 2 x 60kg)
      A1 Bench Press 4 x 6 x 92.5kg
      A2 DB Rows 4 x 6 x 27.5kg

      PM Session:

      B1 Bench Press 90kg x 9,6,5,4,4,2
      B2 Incline DB Hammer Rows 2 x 8,6,4 x 20kg
      Shoulder Press 15kg 1,2,3,4,5,6,7,8,9,7
      Pullups 8 x 4
      3 Way Shoulder Raise – 2 x 8,6,4 x 5kg

      Aug 13

      Dynamic and Static Stretching, some MobilityWOD stuff on hips, shoulders, quad

      Rugby Training

      Touch 14 v 14
      Drift Defence
      Tackle Bag Work (lots!)
      Touch 14 v 14 with proper rucks at the breakdown, then final 2 mins full contact

      General Strength Circuit, 232 reps

      Aug 14

      AM Session:

      Power Clean 3 x 3 x 80kg
      A1 Front Squat 4 x 6 x 80kg
      A2 Vertical Jumps 4 x 6
      RDL 4 x 5 x 80kg
      Ab Ripper X, 400 reps

      PM Session:

      OHP 3 x 8 x 50kg
      B1 Bench Press 4 x 6 x 92.5kg
      B2 DB Rows 4 x 8 x 27.5kg
      Rotator Cuff, 2 movements, 3 x 10 x 5kg

      Aug 15

      Rugby Training

      Touch 8 v 8
      passing drills
      2 v 2, 5 v 3
      Touch 8 v 8

      Aug 16

      Pullups 3 x 8
      Power Clean 3 x 6 x 60kg
      Front Squat 5 x 60kg, 5 x 70kg, 10 x 80kg

      Aug 17

      Track Work
      2 x 20m Skips for Height, Distance
      Footwork, 1 x 8
      10 x 8m shuttles with chest to floor, 2 x 20m, 60m
      10 x 8m shuttles with chest to floor, 2 x 30m, 60m
      10 x 8m shuttles with chest to floor, 2 x 40m, 60m
      Full Pitch Sprint – 11.50
      Footwork 1 x 8
      Hip Raise 4 x 20
      3 Way Shoulder Raise 4 x 10 x 5kg
      Front & Side Bridge, 4 mins Total

      Aug 19

      AM Session:
      Bench Press 5 x 72.5kg, 5 x 82.5kg, 10 x 92.5kg
      Close Grip Bench Press 4 x 8 x 80kg
      DB Rows 5 x 10 x 27.5kg
      3 Way Shoulder Raise 4 x 10 x 5kg

      PM Session:

      Power Clean 3 x 3 x 80kg
      A1 Front Squat 4 x 6 x 82.5kg
      A2 Vertical Jumps 4 x 6
      RDL 4 x 5 x 80kg

      Aug 20

      Rugby Training

      Touch, various rules
      Full Pitch Touch
      Full Pitch Full Contact (woohoooo!)

      Aug 21

      Track Work

      2 x 20m, 2 x 30m, 2 x 40m
      120, 100, 80m (14.2, 11.6, 9.6)

      Pleased with the 11.6 run, can’t remember going faster this year. I could tell I wasn’t at full freshness too.

      Push Press 3 x 3 x 72.5kg
      OHP 4 x 8 x 50kg
      Bench Press 5 x 95kg, 3 x 6 x 92.5kg
      DB Rows 4 x 10 x 27.5kg
      Ab Ripper X – why. why. god it hurts so much.

      Aug 22

      AM Session:

      Power Clean 3 x 6 x 60kg
      Front Squat 3 x 67.5kg, 3 x 75kg, 6 x 85kg

      Rugby Training

      Touch
      Set Moves
      Touch

      Towel Pullups 5,6,5

      Aug 24

      Rugby Match – Friendly Won 15-5

      Aug 26

      AM Session:

      Bench Press 3 x 77.5kg, 3 x 87.5kg, 8 x 100kg – BOOOOOMMM!!
      Close Grip Bench Press 4 x 8 x 80kg
      Incline Hammer Rows 5 x 10 x 20kg
      3 Way Shoulder Raise 4 x 10 x 5kg

      Obviously i’m pleased with the PB, I think I was 76kg last time I got a bench PB so to be 73kg is encouraging. Upping my nutrition another 150-200kcals a day to get some definite growth going on.

      PM Session:

      Power Clean 3 x 3 x 80kg
      A1 Front Squat 4 x 6 x 85kg
      A2 Vertical Jumps 4 x 6
      RDL 4 x 5 x 80kg
      Ab Ripper X

      Aug 27

      Rugby Training

      Touch
      5 stations – passing, tackling, rucking, forward play, back play

      Aug 28

      AM Session:

      Track Work
      2 x 20, 2 x 30, 2 x 40m
      80, 100, 120m 9.4, 11.8, 14.1

      PM Session:

      Push Press 3 x 3 x 72.5kg – easy
      OHP 4 x 8 x 50kg – also easy
      A1 Bench Press 4 x 6 x 92.5kg
      A2 DB Rows 4 x 10 x 27.5kg
      Ab Ripper X – never easy

      Aug 29

      AM Session:

      Power Clean 3 x 6 x 60kg
      Front Squat 5 x 70kg, 3 x 80kg, 4 x 90kg

      PM Session:

      Rugby Training

      Touch
      Drills
      Back Line Set Plays
      Pullups 3 x 8

      Aug 31

      Grass Runs

      8 x (22m x 3 then 100m jog)
      10 x (35m x 4, 30 sec rest)
      8 x (73m x 2, 30 sec rest)
      8 x (10m, 10m back pedal, 28m, 18m back pedal, 40m, 50m jog, 15 sec rest)
      3 Way Shoulder Raise 4 x 10 x 5kg

    • #9329
      Fraser_9to5Fraser_9to5
      Keymaster

      Sept 1

      Bench Press 5 x 82.5kg, 3 x 95kg, 5 x 105kg
      Close Grip Bench Press 4 x 8 x 80kg
      Incline DB Hammer Rows 5 x 10 x 20kg
      3 Way Shoulder Raise 4 x 10 x 5kg

      Sept 2

      Power Clean 3 x 3 x 80kg
      A1 Front Squat 4 x 6 x 85kg
      A2 Vert. Jumps 4 x 6
      RDL 4 x 6 x 85kg
      Ab Ripper X

      Sept 4

      AM Session:

      Track Work

      2 x 20m, 2 x 30m, 2 x 40m

      80, 100, 120m 9.5, 11.6, 13.9 – pleased with all three of those, particularly sub 14 on the longer run. I focussed on conserving energy in acceleration and reaching a true top speed.

      PM Session:

      Push Press 3 x 3 x 75kg
      OHP 4 x 8 x 52.5kg
      A1 Bench Press 4 x 6 x 92.5kg
      A2 Incline DB Hammer Rows 4 x 10 x 27.5kg
      Ab Ripper X

      Sept 5

      AM Session:

      Power Clean 3 x 6 x 60kg
      Front Squat 5 x 62.5kg, 5 x 72.5kg, 10 x 82.5kg

      PM Session:

      Rugby Training

      Touch
      Backs Training
      Pullups 3 x 8

      Sept 7

      Conditioning

      5 minute run ~ 1080m
      7 x 40 on 20 off ~ 175m each
      5 minute run ~ 1060m

      Sept 8

      AM – Tennis 90 mins

      PM Session

      Conditioning (2nd attempt)

      5 minute run ~ 1120m
      10 x 40 on 20 off ~165m
      10 x 30 on 30 off ~140m
      10 x 20 on 40 off ~110m
      5 minute run ~ 1080m

      Sept 9

      AM Session:

      Bench Press 5 x 72.5kg, 5 x 85kg, 9 x 95kg
      Close Grip Bench Press 4 x 8 x 80kg
      Incline DB Hammer Rows 5 x 10 x 20kg
      3 Way Shoulder Raise 4 x 10 x 5kg

      Good benching.

      PM Session:

      Power Clean 3 x 3 x 82.5kg – upped by 2.5kg, coped well
      A1 Front Squat 4 x 6 x 85kg – serious depth on these
      A2 Vert Jumps 4 x 6
      RDL 4 x 6 x 85kg
      Ab Ripper X

      Sept 10

      Rugby Training

      4 Stations – Tackling, Rucking, Breakdown, Switch Passes

      Sept 11

      AM Session:

      Track Work (on rugby pitch)

      Kicking Skills – Chip and chase 4 x 20, Full Pitch Clearance, chase and score try x 8-9, half pitch chip at speed, chase and score try x 7-8

      PM Session:

      Push Press 3 x 3 x 77.5kg – very tough, don’t know why the f*ck I increased it, third rep was always poor

      OHP 4 x 8 x 52.5kg
      A1 Bench Press 4 x 6 x 92.5kg
      A2 DB Rows 4 x 6 x 27.5kg
      Ab Ripper X

      Sept 12

      Conditioning

      5 minute run ~ 4.1 laps
      10 x 40 on 20 off ~??m
      10 x 30 on 30 off ~??m
      10 x 20 on 40 off ~110m
      5 minute run ~ 4 laps

      Sept 13

      Power Cleans 3 x 6 x 60kg
      Front Squat 3 x 67.5kg, 3 x 77.5kg, 7 x 87.5kg
      Pullups 3 x 8

      Sept 15

      Bench Press 3 x 80kg, 3 x 90kg, 6 x 102.5kg
      Close Grip Bench Press 4 x 8 x 80kg
      Incline DB Hammer Rows 5 x 10 x 20kg
      3 Way Shoulder Raise 4 x 10 x 5kg

      Sept 16

      Power Clean 3 x 3 x 82.5kg
      A1 Front Squat 4 x 6 x 85kg
      A2 Vert Jumps 4 x 6
      RDL 4 x 6 x 90kg
      Ab Ripper X

      Good session.

      Sept 17

      Circuits, 5 min 8 min

      Sept 18

      Track Work

      250m – 35.9
      200m – 27.0* double tapped the button and didn’t get a time, so I did another 200m at the end which felt slower but was 27.0
      150m – 18.8
      100m – 11.9
      50m – 6.7

      Push Press 3 x 77.5kg, 2 x 77.5kg, 3 x 75kg
      OHP 4 x 8 x 52.5kg
      A1 Bench Press 4 x 6 x 92.5kg
      A2 DB Rows 4 x 10 x 27.5kg
      Front & Side Bridges, 90 sec each

      Sept 19

      AM Session:

      Power Clean 3 x 6 x 60kg
      Front Squat 5 x 72.5kg, 3 x 82.5kg, 6 x 92.5kg

      PM Session:

      Rugby Training

      Sept 21

      AM Session:

      Track Work
      600m warm up jog/skip
      Drills E (straight leg scissor variations)
      3 x 200m, 2 x 200m (2.5 mins between reps, 10 mins between set) – 27.5, 29.2, 27.3 26.5, 26.3 avg 27.4

      Sept 23

      Track Work

      600m warm up jog/skip
      Drills A and C (A-variations and cycle ankle, calf, knee all with run-outs)
      2 x 20m, 2 x 30m, 2 x 40m
      80m, 100m, 120m – 9.4, 11.9, 14.3 First run was good, last two were poor. I cut the recovery but probably tired myself out with the drills.

      Bench Press 5 x 85kg, 3 x 95kg, 4 x 107.5kg
      Close Grip Bench Press 4 x 8 x 80kg
      DB Incline Hammer Rows 5 x 10 x 20kg
      3 Way Shoulder Raise 4 x 10 x 6.25kg
      Hollow Rock 60 secs
      Planks – 60 Front, 40 Side, 40 Side, 60 Front

      Sept 24

      Power Clean 3 x 3 x 82.5kg
      A1 Front Squat 4 x 6 x 85kg – thighs felt pumped
      A2 Vert. Jumps 4 x 6
      RDL 4 x 6 x 95kg

      Sept 25

      OHP 4 x 8 x 52.5kg
      Bench 4 x 6 x 92.5kg
      DB Rows 4 x 10 x 27.5kg
      3 Way Shoulder Raise 4 x 10 x 6.25kg

      Sept 26

      AM Session:

      Track Work
      Drills E
      3 x 200m, 2 x 200m 27.3, 27.3, 26.5 26.8, 26.6 avg 26.9

      Really pleased with that series, I’m still holding back in the first few runs because I know pushing it half a second too much will mean a 29 or 30 in the next rep. I was writhing on the floor afterwards, think I paced it pretty perfectly and couldn’t have given any more.

      PM Session:

      Power Cleans 3 x 6 x 65kg
      Front Squat 5 x 65kg, 5 x 75kg, 8 x 85kg
      Pullups (30 sec rest) – 14, 6, 4, 3, 3

      Sept 28

      Rugby Match

      3rd Team (Lost 40-8)

      Sept 29

      Bench Press 5 x 75kg, 5 x 85kg, 9 x 97.5kg – I had one poor rep and my friend tried to spot me on the last one but I had it. Don’t touch the bar unless I ask for help!!
      Close Grip Bench Press 4 x 8 x 80kg
      Incline DB Hammer Rows 5 x 10 x 20kg
      3 Way Shoulder Raise 4 x 10 x 6.25kg
      Hollow Rock Abs – 77 secs

      Sept 30

      Track Work
      2 x 20m, 2 x 30m
      6 x 60m (20m IL) – 7.58, 7.54, 7.49, 7.44, 7.39, 7.47
      2 x 90m (30 secs) – 11.1, 11.2

    • #9330
      Fraser_9to5Fraser_9to5
      Keymaster

      Oct 1

      Power Clean 3 x 3 x 85kg
      A1 Front Squat 4 x 6 x 85kg
      A2 Vert. Jumps 4 x 6
      RDL 4 x 6 x 95kg
      Ab Ripper X

      Oct 2

      OHP 4 x 8 x 55kg
      A1 Bench Press 3 x 6 x 92.5kg, 5 x 92.5kg
      A2 Explosive Pushups 4 x 6
      DB Rows 4 x 10 x 27.5kg
      3 Way Shoulder Raise 4 x 10 x 6kg

      Oct 3

      Power Clean 3 x 6 x 65kg
      Front Squat 3 x 70kg, 3 x 80kg, 8 x 90kg
      Pullups 14, 4, 8, 4
      Planks 3 mins total

      Oct 5

      Rugby Match

      3rd Team (Lost 77-12)

      Scored one try.

      Oct 6

      Bench Press 3 x 80kg, 3 x 92.5kg, 6 x 102.5kg
      Close Grip Bench Press 4 x 8 x 80kg
      Incline DB Hammer Row 5 x 10 x 22.5kg
      3 Way Shoulder Raise 4 x 10 x 6.25kg

      Oct 8

      Power Clean 3 x 3 x 85kg
      SL Deadlift 8 x 40kg, 8 x 50kg, 2 x 8 x 60kg
      Back Squat 2 x 8 x 90kg, 9 x 90kg
      Hip Raise 3 x 12
      Band ISO Holds 3 x 3 x 15 secs
      Bodysaw 3 x 20

      Oct 9

      OHP 3 x 8 x 55kg
      A1 Bench Press 4 x 6 x 92.5kg
      A2 Explosive Pushups 4 x 6
      DB Rows 4 x 10 x 27.5kg
      3 Way Shoulder Raise 4 x 10 x 6.25kg

      Oct 10

      Track Work

      Drilils E (Straight Leg ones)
      3 x 200m, 2 x 200m – 27.9, 27.8, 26.9 28.0, 27.9 avg 27.7

      Not my best sequence but I held a little back and my legs were still feeling it from Tuesday. I did expect mid 27s so a little disappointed that I was mainly around 28.0.

      Power Cleans 3 x 6 x 67.5kg
      Front Squat 5 x 75kg, 3 x 85kg, 6 x 95kg
      Planks, 3 mins

      Oct 12

      Rugby Match

      3rd Team (Lost 86-10)

      Scored one try.

      Oct 13

      Bench Press 5 x 85kg, 3 x 97.5kg, 2 x 110kg
      Close Grip Bench Press 4 x 8 x 80kg
      Incline DB Hammer Rows 5 x 10 x 22.5kg
      3 Way Shoulder Raise 4 x 10 x 6.25kg
      Hollow Rock 73 secs

      Oct 14

      Track Work

      Drills
      2 x 20m, 2 x 30m
      8 x 60m (20m IL) 7.80, 7.79, 7.73, 7.53, 7.63, 7.62, 7.56, 7.51
      2 x 90m (30 secs) 10.9, 11.2

      Oct 16

      OHP 3 x 8 x 55kg
      Bench Press 4 x 6 x 92.5kg
      DB Rows 4 x 10 x 27.5kg
      Hip Raise 3 x 12
      Power Clean 3 x 3 x 85kg
      Single Leg Deadlift 4 x 8 x 60kg
      Back Squat 3 x 11 x 90kg
      Swiss Ball Jackknives 3 x 10

      Oct 17

      Track Work (on grass)
      10 laps of rugby pitch (run length, width & length – walk width) about 60 secs per run

      Oct 19

      Rugby Match

      3rd Team (Lost 61-0)

      Quick update: Pulled my bicep on Saturday playing rugby, it’s still tender if I poke it towards the middle but it’s healed up a lot in the last few days.

      Oct 26

      All of these were on a 501 tempo so 5 second eccentric, and with 90 secs rest.

      A1 Zottman Curl 2 x 7 x 7.5kg
      A2 Pronated DB Extensions 2 x 8 x 10kg
      B1 Incline DB Curls 2 x 7 x 12.5kg
      B2 California Press 8 x 30kg, 8 x 40kg
      A1 Zottman Curl 2 x 7 x 7.5kg
      A2 Pronated DB Extensions 2 x 8 x 10kg

      Oct 29 – ONE DAY ARM CURE

      Food is pretty much what was in the article, had turkey breast instead of chicken and steak, missed out Power Drive and had a few BCAA’s and creatine dotted around rather than a mass amount at the end.

      8am-11am Totals (501 tempo)
      Zottman curls – 6 x 7 x 7.5kg
      Pronated DB Extensions – 6 x 8 x 10kg
      Incline Curls – 6 x 7 x 12.5kg
      California Press – 7 x 40kg, 5 x 8 x 37.5kg

      Had no appetite for lunch but forced it down. I found zottman curls the easiest but I wasn’t very ambitious on the weight. Incline curls and california press was the harder superset but compared to the rest of the session this was pretty good, maybe struggling on the last 3-4 reps of the final sets.

      12.30pm-2pm Totals (302 tempo)
      Zottman curls – 4 x 10 x 7.5kg
      Pronated DB Extensions – 4 x 12 x 10kg
      Incline Curls – 3 x 10 x 12.5kg, 9 x 12.5kg
      California Press – 4 x 12 x 35kg

      Missed a rep on curls but these were a lot harder and I think every set was a struggle.

      2.30pm-4pm Totals (201 tempo)
      Zottman curls – 4 x 15 x 7.5kg
      Pronated DB Extensions – 2 x 20 x 10kg*, 2 x 20 x 7.5kg*
      Incline Curls – 12 x 12.5kg*, 12 x 10kg*, 2 x 15 x 7.5kg
      California Press – 14 x 35kg & 6 x 30kg*, 15 x 30kg*, 2 x 20 x 25kg

      *sets I had at least one rest (3-5 secs) midway through

      These were brutal. The 20 rep was too hard with the same weight and I went to failure on most exercises first time round, then dropped the weight down for the second round. Triceps were hit the hardest as I could push it further whereas the concentric phase of curls was harder to do.

      Mega Set 4.30pm
      Zott 15 x 7.5kg, DB Ext 20 x 7.5kg, Curls 15 x 7.5kg, Cali Press 14 x 25kg & 6 x 20kg
      (120 secs)
      Zott 10 x 7.5kg, 5 x 5kg, DB Ext 14 x 5kg, 6 x 4kg, Curls 15 x 4kg, Cali Press 20 x 20kg

      Oct 30 – no DOMS from One Day Arm Cure
      Oct 31 – no DOMS

    • #9331
      Fraser_9to5Fraser_9to5
      Keymaster

      Nov 1

      Back Squat 10 x 10 x 70kg – 60 secs rest and slow eccentric, so GVT
      SL Eccentric Calf Lowers – 12 per leg

      Nov 3

      Bench Press 8 x 75kg, 5 x 85kg, 3 x 90kg, 3 x 1 x 100kg, 5 x 87.5kg
      Incline DB Hammer Rows 5 x 10 x 20kg
      Pendlay Rows 4 x 10 x 50kg
      Towel Pull ups, Eccentric Lower 3 x 8
      Forearm Curls (5kg) and Reverse Forearm Curls (2.5kg) 3 x 15
      Abs 3.5 mins

      Nov 5

      Bench Press 5 x 77.5kg, 5 x 87.5kg, 5 x 100kg
      Hang Power Clean & Jerk 5 x 10 x 40kg
      Snatch (single) to OH Squat (reps) 7 x 20kg, 3 x 10 x 20kg
      Inverted Rows 4 x 10
      3 Way Raise 4 x 10 x 5kg
      Rotator Cuff, 2 movements 2 x 10 x 5kg
      Abs 3.5 mins

      Nov 6

      Vert. Jump 3 x 5
      SLRDL 3 x 10 x 60kg
      RLESS 7 x 60kg, 2 x 8 x 60kg – rear leg elevated split squat.
      Step Ups 8 x 60kg
      Abs 3.5 mins

      Nov 7

      Close Grip Bench Press 3 x 8 x 80kg, 6 x 80kg
      Dips 4 x 20
      California Press 4 x 10 x 30kg
      BB Curls 4 x 9 x 30kg
      DB Curls 3 x 10 x 10kg
      Abs 3.5 mins

      Nov 9

      Snatch (1) to OH Squat 4 x 10 x 30kg – used this as a little warm up to rugby and to improve flexibility

      Rugby Match

      3rd Team (Lost ~57 – 5)

      Nov 10

      Hang Power Clean & Jerk 5 x 10 x 40kg
      Abs 3.5 mins

      Nov 11

      ISO Res. Band 3 x 3 x 15 secs
      Back Squat 4 x 100kg, 4 x 110kg, 2 x 4 x 115kg, 4 x 120kg (shaky!), 4 x 110kg
      Deadlift 8 x 110kg, 6 x 115kg, 4 x 120kg, 2 x 125kg
      SL Hip Raises 5 x 8
      Calf Raises N/A Injury

      Nov 12

      Bench Power Matrix 8 x 77.5kg, 5 x 87.5kg, 3 x 95kg, 3 x 1 x 105kg, 5 x 90kg
      Pendlay Rows 3 x 3 x 65kg, 3 x 3 x 70kg
      A1 OHP 5 x 5 x 55kg
      A2 Pullups 5 x 5
      B1 Skull Crusher 3 x 5 x 40kg
      B2 Barbell Curl 3 x 5 x 40kg
      Abs 4 mins

      Nov 13

      Res Band ISO 3 x 3 x 15 secs
      SLRDL 2 x 12 x 55kg, 1 x 9 x 55kg
      RLESS 25 x 40kg, 20 x 42.5kg, 15 x 45kg – brutal
      DB Walking Lunge 2 x 30 x 15kg – quite brutal
      SL Calf Raise 3 x 20
      Tibialis Anterior Raise 3 x 20
      Crunches 3 x 20 x 5kg
      Supine Leg Raises 3 x 20

      Nov 14

      A1 Incline DB Bench Press 15 x 25kg, 12 x 25kg, 20 x 15kg
      A2 DB Row 15 x 25kg, 12 x 25kg, 20 x 15kg
      B1 3 Way Raise 3 x 15 x 5kg
      B2 Incline Hammer Rows 15 x 20kg, 2 x 15 x 18.75kg
      C1 DB Preacher Curl 2 x 15 x 15kg
      C2 OH 1 Arm DB Ext 15 x 10kg, 15 x 12.5kg
      Abs 3.5 mins

      Nov 17

      Hang Power Clean & Jerk – 3 x 10 x 40kg, 8 x 45kg, 8 x 47.5kg

      Working me too much aerobically so I dropped the reps down and increased the weight slightly to provide some resistance.

      Nov 18

      Back Squat – 4 x 110kg, 4 x 115kg, 4 x 4 x 117.5kg
      Deadlift 8 x 115kg, 6 x 115kg, 4 x 120kg, 2 x 125kg
      SL Hip Raise 5 x 8
      Calf Raises 5 x 10 x 50kg
      Abs 4 mins

      I tried an explosive jump to wam me up between sets of squats and I felt my calf go, a quick internet search and I think I already had a grade 2 strain from rugby. The impact bruising threw me off a bit but the main swelling and the ‘tracking’ of the bruising down the back of my calf are exactly like the pictures of a grade 2.

      Nov 19

      Bench Press 8 x 80kg, 5 x 92.5kg, 3 x 97.5kg, 3 x 1 x 110kg, 5 x 92.5kg
      Pendlay Rows 6 x 3 x 70kg
      A1 OHP 5 x 5 x 55kg
      A2 Pullups 5 x 5
      B1 Skull Crusher 3 x 5 x 40kg
      B2 Bicep Curls 3 x 5 x 40kg
      Abs 3.5 mins

      Nov 20

      SLRDL 3 x 12 x 47.5kg
      RLESS 25 x 40kg, 20 x 42.5kg, 15 x 45kg
      DB Walking Lunge 2 x 30 x 15kg
      SL Calf Raise 3 x 20
      Tibialis Anterior Raise 3 x 20
      Crunches 3 x 20 x 5kg
      Supine Leg Raises 3 x 20

      Nov 21

      A1 Incline DB Bench Press 15 x 25kg, 12 x 25kg, 20 x 20kg
      A2 DB Row 15 x 25kg, 12 x 25kg, 20 x 20kg
      Incline Hammer Rows 3 x 15 x 20kg
      3 Way Raise 3 x 15 x 5kg
      B1 DB Preacher Curl 2 x 15 x 15kg
      B2 OH 1 Arm DB Ext 2 x 15 x 12.5kg
      Abs 3.5 mins

      Nov 25

      Back Squat 6 x 4 x 117.5kg
      Deadlift 8 x 110kg, 6 x 115kg, 4 x 120kg, 2 x 127.5kg
      SL Hip Raise 5 x 8
      Abs 4 mins

      Nov 26

      Bench Press 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 2 x 1 x 112.5kg PB, 1 x 110kg, 1 x 105kg (thought it was 95kg!)
      Pendlay Rows 6 x 3 x 70kg
      A2 Pullups 5 x 5
      B1 Bicep Curls 3 x 5 x 40kg
      B2 – Skull Crushers 3 x 5 x 40kg
      Abs 3.5 mins

      Nov 27

      SLRDL 3 x 12 x 50kg
      RLESS 25 x 42.5kg, 20 x 45kg, 15 x 47.5kg
      DB Walking Lunge 2 x 30 x 15kg
      SL Calf Raise 3 x 20
      Tibialis Anterior Raise 3 x 20
      Crunches 3 x 20 x 6.25kg
      Supine Leg Raises 3 x 20

      Nov 28

      A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 17 x 22.5kg
      A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 20kg
      3 Way Raise 3 x 15 x 5kg
      Incline Hammer Rows 3 x 15 x 20kg
      B1 DB Preacher Curl 2 x 15 x 15kg
      B2 OH 1 Arm DB Ext 2 x 15 x 12.5kg

      Dec 2

      Back Squat 4 x 117.5kg, 3 x 4 x 122.5kg, 2 x 4 x 120kg
      Deadlift 8 x 112.5kg, 6 x 120kg, 4 x 127.5kg, 2 x 135kg
      GHR 5 x 5
      Calf Raises 5 x 7 x 60kg
      Abs 3 mins

    • #9332
      Fraser_9to5Fraser_9to5
      Keymaster

      Dec 3

      Bench Press 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 1 x 115kg PB, 0 x 120kg, 0 x 117.5kg
      Pendlay Row 6 x 3 x 75kg
      A1 OHP 5 x 5 x 57.5kg
      A2 Pullups 5 x 5
      B1 Bicep Curls 3 x 5 x 42.5kg
      B2 Skull Crusher 3 x 5 x 42.5kg

      Dec 4

      SLRDL 3 x 12 x 50kg
      RLESS 25 x 45kg, 20 x 47.5kg, 15 x 50kg
      DB Walking Lunge 2 x 30 x 15kg
      SL Calf Raise 3 x 20
      Tibialis Anterior Raise 3 x 20
      Crunches 3 x 20 x 7.5kg
      Supine Leg Raises 3 x 20

      Dec 5

      A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 18 x 22.5kg
      A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 20kg
      3 Way Raise 3 x 15 x 5kg
      Incline Hammer Rows 3 x 15 x 20kg
      B1 DB Preacher Curl 2 x 15 x 15kg
      B2 OH 1 Arm DB Ext 2 x 15 x 12.5kg

      Dec 8

      Hang Power Clean & Jerk 5 x 8 x 47.5kg

      Dec 9

      Back Squat 4 x 117.5kg, 3 x 4 x 122.5kg, 4 x 125kg, 4 x 120kg
      Deadlift 8 x 115kg, 6 x 122.5kg, 4 x 130kg, 3 x 140kg – extra rep
      GHR 5 x 5
      Calf Raises 3 x 8 x 70kg, 2 x 6 x 80kg
      Abs 3.5 mins

      Dec 10

      Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 2 x 1 x 115kg =PB, 1 x 110kg, 3 x 97.5kg
      Pendlay Rows 6 x 3 x 75kg
      A1 OHP 5 x 5 x 60kg
      A2 Pullups 5 x 5
      B1 Bicep Curls 3 x 5 x 42.5kg
      B2 Skull Crushers 3 x 5 x 42.5kg

      Dec 11

      SLRDL 3 x 12 x 50kg
      RLESS 25 x 45kg, 20 x 50kg, 15 x 55kg
      DB Walking Lunge 2 x 30 x 17.5kg – up from 15kg
      SL Calf Raise 3 x 20
      Tibialis Anterior Raise 3 x 20
      A1 Crunches 3 x 20 x 7.5kg
      A2 Supine Leg Raises 3 x 20

      Dec 12

      A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 19 x 22.5kg – almost 20 reps…
      A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
      3 Way Raise 3 x 15 x 5kg – very tough
      Incline Hammer Rows 3 x 15 x 20kg
      B1 DB Preacher Curl 2 x 15 x 15kg
      B2 OH 1 Arm DB Ext 2 x 15 x 15kg

      Dec 13

      Run 4 miles (40 mins)

      Dec 16

      Run 7.2 miles (66 mins)

      Dec 17

      Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 1 x 115kg =PB, 1 x 117.5kg PB, 0 x 120kg, 4 x 97.5kg
      Pendlay Rows 6 x 3 x 75kg
      A1 OHP 5 x 5 x 60kg – again resorted to push pressing
      A2 Pullups 5 x 5 – slow eccentric
      B1 Bicep Curls 3 x 5 x 42.5kg
      B2 Skull Crushers 3 x 5 x 42.5kg

      Dec 18

      SLRDL 3 x 12 x 50kg
      RLESS 25 x 50kg, 20 x 52.5kg, 15 x 57.5kg
      SL Calf Raise 1 x 20
      Tibialis Anterior Raise 1 x 20
      A1 Crunches 1 x 20 x 7.5kg

      Dec 20

      Back Squat 4 x 117.5kg, 2 x 4 x 122.5kg, 4 x 120kg, 2 x 4 x 115kg
      Deadlift 8 x 115kg, 6 x 122.5kg, 4 x 130kg, 2 x 150kg
      5 mile run – 45:18 (avg 9:03/mile pace)

      Dec 30

      12.6 mile run – 2:26:02 (avg 11:30 ish /mile pace)

      This was initially meant to be on xmas morning but due to the flooding, and the fact we were running round a lake with a path that’s close to the waters edge at the best of times, we postponed it. It was still pretty dire, we were constantly slipping and had to walk through sections that were ankle deep with water and mud. The one clear section on a decent path was 9:30/mile pace which is what we were hoping for. There were undulating hills and in the last two miles my hip flexors really seized up and again I had to walk hilly sections. I don’t really care about the time it was just a bit of fun, but I think we’d be nearing 2 hours on a dry day.

      Overnight my knees ached and I borrowed some trainers that were worn on the outside so my feet were sore throughout and for four days afterwards. Muscles were surprisingly ok but I guess we were going bloody slow, quads, hams, glutes, calves were all fine straight away.

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