This topic contains 11 replies, has 1 voice, and was last updated by Fraser_9to5 8 months ago.

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February 12, 2019 at 10:41 pm #9321
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 98.5kgRLESS
3 x 8 x 68.5kgSLRDL
3 x 8 x 29kgSL Calf Lowers
2 x 25Jan 4
Overhead Press
3 x 8 x 53.5kgDips
3 x 25Chin Ups
3 x 12HalfKneeling Cable Lift
3 x 10 x 10kgAb Wheel Standing
3 x 6Bare Foot Treadmill Walk
37 mins, 3 deg incline, 5.9 kphJan 8
Sumo Deadlift
3 x 112kg
3 x 128kg
3 x 144kgSliding Leg Curl
3 x 9GHR
3 x 5Jan 9
Bench Press
3 x 79kg
3 x 90kg
5 x 101kgDB Curls
3 x 8 x 20Close Grip Bench Press
3 x 6 x 83.5kgAb Wheel
3 x 6Jan 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 103.5kgRegular Squats
8 x 108.5kgRLESS
3 x 8 x 68.5kgSLRDL
3 x 8 x 29kgSingle Leg Calf Lowers
2 x 40Jan 12
Bare Foot Treadmill Walk
40 mins, 3 deg, 6.0kphJan 15
Sumo Deadlift
5 x 120kg
3 x 136kg
1 x 152kgStatic Deadlift Hold
100kg x 10 secsGHR
3 x 6Sliding Leg Curl
3 x 10Bodysaw
4 x 15BW Overhead Pallof Press (body at an angle)
3 x 10Jan 16
Bench Press
5 x 84kg
3 x 96kg
4 x 107kgDB Curls
3 x 8 x 20kgClose Grip Bench Press
3 x 7 x 83.5kgJan 17
Back Squats
8 x 108.5kg
8 x 113.5kg
5 x 118.5kgSLRDL
3 x 8 x 29kgCalf Lowers
2 x 50Body Saw
3 x 20Jan 21
Overhead Press
3 x 6 x 58.5kgDips
3 x 25Chin Ups
3 x 12Half Kneeling Cable Lift
3 x 10 x 10kgAb Wheel Standing
3 x 6Jan 22
Sumo Deadlift (with my new Belt :D)
5 x 104kg
5 x 120kg
9 x 136kgStatic Deadlift Hold
100kg x 15 secsGHR
3 x 6Sliding Leg Curl
3 x 10Jan 23
Bench Press
5 x 75kg
5 x 86kg
6 x 98kgDB Curls
3 x 8 x 20kgClose Grip Bench Press
3 x 7 x 83.5kgBodysaw
3 x 20Jan 25
Back Squats
5 x 91kg
5 x 105kg
10 x 119kg (belt)SLRDL
3 x 8 x 29kgRLESS
2 x 8 x 73.5kgSingle Leg Calf Lowers
60 reps per legBody Saw
3 x 20Jan 29
Sumo Deadlift
3 x 112kg
3 x 128kg (belt)
4 x 144kg (belt)Deadlift Static Hold
110kg x 10 secsGHR
3 x 6Sliding Leg Curl
3 x 10Jan 30
Bench Press
3 x 81kg
3 x 92kg
3 x 103kgDB Curls
3 x 8 x 20kg 
February 12, 2019 at 10:46 pm #9322
Feb 4
Bench Press
5 x 86kg
3 x 98kg
2 x 110kgDB Curls
3 x 8 x 20kgClose Grip Bench Press
3 x 7 x 83.5kgRotator Cuff
2 x 2 x 10Feb 5
Single Leg Skipping (change every 5 reps)
3 x 100 w 2mins rest
1 x 100Speed Squats
3 x 6 x 98.5kgGHR
3 x 6Sliding Leg Curl
3 x 10Bodysaw til my body’s sore
3 x 25Feb 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 68.5kgChin Ups
3 x 12Dips
3 x 25Feb 10
Back Squat
3 x 98kg
3 x 112kg
8 x 126kg (belt)SLRDL
3 x 8 x 29kgRLESS
2 x 8 x 73.5kgBody Saw
2 x 25Feb 11
Bench Press
5 x 76kg
5 x 88kg
6 x 100kgDB Curls
3 x 8 x 20kgClose Grip Bench Press
2 x 7 x 83.5kgRotator Cuff
2 x 2 x 10Feb 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 minsFeb 14
Back Squat
5 x 105kg
3 x 119kg
5 x 133kg (belt)RLESS
2 x 8 x 73.5kgSLRDL
3 x 8 x 29kgBody 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 12Dips
3 x 25HalfKneeling Cable Raise
3 x 10 x 10kgFeb 16
SL Hops
4 x 100 (2 mins)Hang Power Clean
1 x 6 x 58.5kg
2 x 6 x 63.5kgGHR
3 x 6Sliding Leg Curl
3 x 10Bodysaw
3 x 25Feb 17
Treadmill Walk
5.8kph, 6 deg incline, 44 minsFeb 18
Bench Press
3 x 82kg
3 x 94kg
3 x 106kgDB Curls
3 x 9 x 20kgClose Grip Bench Press
3 x 7 x 83.5kgRotator Cuff
2 x 2 x 10Feb 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 minsFeb 21
Circuits
12 x 3 x 30 secs, 1 min restFeb 22
OHP/Push Press
5 x 60kg
3 x 68kg
1 x 76kgChin Ups
3 x 12Dips
3 x 25Half Kneeling Cable Raise
3 x 8 x 15kgFeb 23
SL Hops
4 x 80Hang Power Cleans
2 x 6 x 63.5kg
1 x 6 x 68.5kgGHR
3 x 6Sliding Leg Curl
3 x 10Body Saw
3 x 25Feb 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 PBDB Curls
3 x 9 x 20kgClose Grip Bench Press
2 x 7 x 83.5kgRotator Cuff
2 x 2 x 10Feb 27
Track Work
4 x 4 x 100m (30 sec/4.5 mins)
High Knees, 25m
Forward Lunges, 25mFeb 28
DB Shoulder Press (1)
3 x 10 x 20kgChin Ups (1)
3 x 12DB Rows (2)
3 x 10 x 29kgDiamond Press ups (2)
3 x 15 
February 12, 2019 at 10:49 pm #9323
Mar 2
Bench Press
3 x 10 x 85kgShoulder Press
3 x 10 x 21kgBicep Curls
3 x 10 x 18.5kgDB Rows
3 x 10 x 31kgDiamond Pressups
3 x 18Abs, 4 mins
Mar 3
Power Cleans
3 x 10 x 58.5kgBack Squat
3 x 10 x 98.5kgMar 6
Bench Press
3 x 5 x 88.5kgDB Shoulder Press (1)
3 x 10 x 21kgChin Ups (1)
3 x 14DB Rows
3 x 10 x 29kgMar 7
Track Work
250m – 39.5
200m – 31.0
150m – 20.9
100m – 13.2
50m – 6.7Forward Lunges 30m
High Knees 30mMar 8
Box Jumps
5 x 5Back Squat
3 x 10 x 98.5kgBench Press
3 x 10 x 78.5kgDB Press (1)
3 x 10 x 20kgDB Curls (1)
3 x 10 x 20kgDB Rows (2)
3 x 10 x 29kgDiamond Pressups (2)
3 x 18Bodysaw
3 x 25Mar 13
Power Clean
5 x 68.5kg
4 x 68.5kg
3 x 73.5kg
2 x 78.5kg
1 x 83.5kgBench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kgBack Squat
5 x 108.5kg
4 x 113.5kg
3 x 118.5kg
2 x 123.5kg
2 x 128.5kgDB Rows
3 x 10 x 29kgDB Shoulder Press (1)
3 x 10 x 20kgChin Ups (1)
3 x 12Mar 14
Track Work
250m – 37.4
200m – 29.8
150m – 21.0
100m – 13.0
50m – 6.6Mar 15
Box Jumps
5 x 5Back Squat
3 x 10 x 103.5kgBench Press
2 x 10 x 78.5kg
1 x 9 x 78.5kgDB Press (1)
3 x 10 x 21.5kgDB Curls (1)
3 x 10 x 19kgDB Rows (2)
3 x 10 x 29kgDiamond Pressups (2)
3 x 20Bodysaw
3 x 30Mar 18
Power Cleans
5 x 68.5kg
4 x 73.5kg
3 x 73.5kg
2 x 78.5kg
1 x 83.5kgBench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kgBack Squat
5 x 113.5kg
4 x 118.5kg
3 x 123.5kg
4 x 128.5kg
1 x 133.5kgDB Rows
3 x 10 x 29kgShoulder Press (1)
3 x 10 x 21.5kgChin Ups (1)
3 x 14Mar 19
Track Work
3 x 300m
47.3, 44.3, 44.2High Knees, 30m
Walking Lunge, 30mMar 24
Bench Press
3 x 5 x 88.5kgDB Rows
3 x 10 x 29kgDB Press
3 x 10 x 21.5kgDB Curls
3 x 10 x 19kgAb Ripper X
Good session, first in my new flat, abs were very sore from ab ripper.
Mar 26
Bench Press
3 x 10 x 81kgDB Rows
3 x 10 x 29kgMar 27
Track Work
250m – 35.2
200m – 27.3
150m – 19.6
100m – 12.8
50m – 6.5 
February 12, 2019 at 10:52 pm #9324
Apr 11
Bench Press
3 x 5 x 88.5kgDB Rows
3 x 10 x 29kgDB Overhead Press
3 x 10 x 21.5kgDB Curls
3 x 10 x 19kgBody Saw (slow)
10 repsApr 12
Track Work
250m – 33.3
200m – 27.4
150m – 20.1
100m – 13.2
50m – 6.7Walking Lunges, 40m
Apr 17
Bench Press
3 x 5 x 91kgDB Curls
3 x 10 x 19kgDB Rows
3 x 10 x 29kgDB Press
3 x 10 x 21.5kgBodysaw
10 slow repsApr 18
Track Work
250m – 34.4
200m – 28.2
150m – 19.1
100m – 12.5
50m – 6.5High Knees, 2 x 20m
Walking Lunges, 2 x 20mApr 19
SL Box Jumps
5 x 5 per legBench Press
3 x 10 x 81kgDB Rows
3 x 10 x 29kgDB Curls
3 x 10 x 19kgDB Press
3 x 10 x 21.5kgAb Ripper X, complete
Back Squat
1 x 10 x 103.5kg
2 x 10 x 108.5kgApr 22
Bench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kgDB Rows
3 x 10 x 29kgDB Press
3 x 10 x 24kgDB Curls
3 x 10 x 19kgBodysaw
14 slow repsApr 23
Track Work
250m – 34.2
200m – 26.3 PB
150m – 19.5
100m – 12.6Apr 24
Power Cleans
3 x 5 x 71kgBench Press
3 x 5 x 91kgDB Rows
3 x 10 x 34kgLower Body ISO Resistance Bands
3 x 3 x 15 secsSpiderman Pressups
3 x 10Apr 25
Track Work
10 x 400m (4 mins rest) all in 80 secs
400m in 63.7Ab Wheel, 3 x 10
Apr 26
DB Bench Press
3 x 10 x 32.5kgDB Rows
3 x 10 x 32.5kgDB Press
3 x 10 x 25kgDB Curls
3 x 10 x 18kgLandmine
3 x 10 x 30kgApr 29
Back Squat
5 x 117.5kg
4 x 122.5kg
3 x 127.5kg
2 x 132.5kg
1 x 137.5kgBench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
1 x 107.5kgDB Rows
3 x 10 x 32.5kgDB Press
3 x 10 x 25kgDB Curls
3 x 10 x 17.5kgAb Crunch Machine
3 x 18 x 39kg 
February 12, 2019 at 10:59 pm #9325
*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 90kgDB Rows
3 x 10 x 35kgDB Press
3 x 10 x 27.5kgDB Curl
3 x 10 x 18kgSpiderman PressUps
3 x 12May 2
Track Work
250m – 35.9
200m – 26.6
150m – 18.2
100m – 12.1 =PB
50m – 6.4Walking Lunges, 2 x 20m
High Knees, 2 x 20mAb Wheel
3 x 1 minuteMay 3
Warm up – KB Swings 2 x 25 x 15kg
Power Clean
3 x 10 x 60kgBench Press
2 x 10 x 80kg
1 x 9 x 80kgBack Squat
3 x 10 x 110kgDB Rows
3 x 10 x 35kgDB Press
3 x 10 x 25kgDB Curls
3 x 10 x 17.5kgLandmine
3 x 20 x bar + 5kgMay 5
Power Clean
5 x 70kg
4 x 72.5kg
3 x 75kg
2 x 77.5kg
1 x 80kgBench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
1 x 107.5kgDB Rows
3 x 10 x 35kgDB Windmills
1 x 12 x 10kg
2 x 10 x 12.5kgMay 7
KB Swings
4 x 60 x 15kgHigh Knees, 2 x 20m
Walking Lunges, 2 x 25mMay 8
Power Clean
3 x 5 x 72.5kgBench Press
3 x 5 x 90kgBack Squat
3 x 5 x 120kgDB Rows
3 x 10 x 35kgDB Press
3 x 10 x 25kgDB Curl
3 x 8 x 20kgSpiderman PressUps
3 x 14May 9
Track Work
3 x 5 x 100m (30 sec/2.5 mins) average 1515.5 secs
1 mile
6 mins 40 secsWalking Lunges, 30m, 20m
High Knees, 30m, 20mAb Wheel 3 x 1 minute
May 10
Track Work (again!)
300m – 47.1
200m – 31.6
100m – 15.8300m – 42.8
200m – 27.7
100m – 12.4May 12
Hip Mobility
Broad JumpsPlyo Hops
2 x (2 x 30m hops, 3 x 30m)Plyometric session on grass, good coordination 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 82.5kgBench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
0 x 107.5kgBack Squat
5 x 120kg
4 x 125kg
3 x 130kg
2 x 135kg
1 x 140kgDB Rows
3 x 10 x 35kgDB Curl
3 x 10 x 20kgDB Press
1 x 10 x 27.5kg
1 x 10 x 25kg
stopped – nerve painDB Windmill
3 x 10 x 12.5kgMay 15
Track Work
250m – 33.6
200m – 26.9
150m – 19.3
100m – 13.2
50m – 6.4Walking Lunges, 35, 15m
High Knees 35, 15mSpiderman Pressups 3 x 16
May 18
Bench Press
80kg x 9, 5, 4DB Floor Press
3 x 8 x 25kgChin Ups/Pullups
2 x 2 x 8Lat Raise
3 x 12 x 5kgDB Curl
3 x 8 x 20kgLandmine
3 x 10 x 30kgMay 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 – 14.1300m – 41.7
200m – 26.8
100m – 12.3Ab Wheel, 3 x 1 minute
May 21
Track Work
Plyometric Hops
2 x 30m Hops
3 x 30m250m – 34.9
200m – 26.9
150m – 18.8
100m – 12.2
50m – 7.0I 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 95kgDB Bench
2 x 10 x 32.5kg
1 x 9 x 32.5kgDB rows
4 x 12 x 35kgReverse Flyes
2 x 12 x 5kgDB Windmill
3 x 12 x 12.5kgMay 23
Back Squat
5 x 60kg
5 x 90kg
5 x 110kgReverse Lunge
2 x 10 x 60kg
1 x 10 x 65kgGood Mornings
2 x 8 x 40kg
1 x 8 x 45kgPlate Hold
3 x 20kg per hand x 1 minuteMay 25
Bench Press
80kg x 10, 6, 5DB Floor Press
3 x 8 x 25kgChin Ups/Pull Ups
2 x 2 x 9Lat Raise
3 x 12 x 6.25kgBicep Curl
3 x 8 x 20kgLandmine
3 x 10 x bar + 15kgMay 26
Track Work
2 x 500m (sub 1:40)
2 x 600m (sub 2:00)
1 mile – 6 mins 0 secs PBAb Wheel Standing
3 x 5May 27
Back Squat
5 x 60kg
5 x 90kg
5 x 110kg
5 x 125kgReverse Lunges
3 x 10 x 65kgGood Mornings
2 x 8 x 45kg
1 x 8 x 47.5kgPlate Hold
3 x 20kg x 65 secsMay 30
Bench Press
5 x 90kg
5 x 92.5kgDB Bench
2 x 10 x 32.5kg
1 x 9 x 32.5kgDB Rows
4 x 12 x 35kgDB Reverse Flyes
2 x 12 x 5kgDB Windmill
3 x 10 x 15kg 
February 12, 2019 at 11:04 pm #9326
June 1
Bench Press
80kg x 11, 5, 6DB Tricep Extensions
3 x 8 x 15kgChin Ups
4 x 9Lat Raise
3 x 12 x 7.5kgBicep Curl
3 x 8 x 20kgPallof Press (resistance band)
3 x 10 per sideJune 2
Track Work
Plyo Hops
3 x 30m3 x 200, 2 x 200m (25.9, 27.6, 27.2, 26.6, 28.5) avg 27.2 secs
Ab Wheel Standing
3 x 6June 4
Track Work
Plyo Hops
3 x 30m400m – 56.26
Groin/hip flexor hurt doing my warmup 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 95kgDB Bench Press
3 x 10 x 32.5kgDB Rows
4 x 12 x 35kgDB Reverse Flyes
2 x 12 x 5kgDB Windmill
3 x 10 x 15kgJune 6
Back Squat
5 x 90kg
3 x 110kg
5 x 125kgReverse Lunge
3 x 10 x 65kgGood Mornings
2 x 8 x 50kg
1 x 8 x 55kgPlate Hold
3 x 20kg x 70 secsSpiderman Pushups
3 x 16June 8
Bench Press
80kg x 12, 6, 4DB Tricep Extension
3 x 8 x 15kgChin Ups
3 x 1 x 50 seconds (25X25 tempo)Lat Raise
3 x 12 x 7.5kgDB 21s
3 x 15kgPallof Press
3 x 10June 9
Track Work
250m – 34.8
200m – 26.6
150m – 18.4
100m – 11.9 PB
50m – 6.7Ab Wheel Standing
3 x 6June 11
Track Work
3 x 4 x 100m averaging 14.5.
June 12
Bench Press
5 x 90kg
5 x 100kgDB Bench
3 x 10 x 32.5kgDB Rows
4 x 12 x 35kgDB Reveres Flyes
2 x 12 x 5kgJune 14
Bare Foot Treadmill Walk
5km at 23 degree incline, 6.26.4kphJune 15
Back Squat
3 x 5 x 90kg
5 x 110kgReverse Lunges
3 x 10 x 70kgGood Mornings
3 x 8 x 60kgPlate Hold
3 x 20kg x 80 secsSwiss Ball Jackknives
3 x 15June 17
Bench Press
80kg x 14, 7, 5DB Tricep Extension
3 x 8 x 15kgChin Ups
3 x 50 secsDB Lateral Raise
3 x 12 x 10kgDB 21’s
3 x 15kgPallof Press
3 x 10 x 23kgJune 18
Track Work
3 x 30m
4,4,3 x 100mJune 20
Bench Press
5 x 80kg
5 x 90kg
5 x 92.5kgDB Bench Press
2 x 10 x 32.5kg
1 x 7 x 32.5kgDB Rows
4 x 12 x 35kgRev. Flyes
2 x 12 x 5kgDB Windmill
3 x 12 x 15kgJune 23
XBand Walks to warm up
Full Squat (60 sec rest)
90kg x 12, 14, 15KB Swings
1 x 20 x 15kg
2 x 20 x 20kgRepeat Jumps for Height
3 x 8Bodysaw
2 x 25June 24
Bench Press
80kg x 14, 7, 5DB Tricep Ext
3 x 8 x 15kgChin Ups
3 x 50 secsLat Raise
3 x 12 x 10kgDB 21s
3 x 15kgCable Pallof Press
3 x 10 x 23kgJune 27
Track Work
250m – 36.2
200m – 25.8 PB
150m – 18.4
100m – 12.0
50m – 6.6June 28
Bench Press
5 x 80kg
5 x 90kg
5 x 95kgDB Rows (drop set)
12 x 20kg
10 x 25kg, 20kg, 17.5kg, 15kg, 12.5kg
15 x 10kgDB Bench (drop set)
10 x 35kg
4 x 30kg, 25kg, 20kg, 15kg, 10kg
10 x 5kgRev. Flyes
2 x 12 x 5kgRotator Cuff
2 x 10 x 5kgDB Windmill
3 x 10 x 15kgJune 29
XBand Walks (warm up)
Full Squat (60 sec rest)
100kg x 15, 8, 10KB Swings
3 x 20 x 20kgLunge Jumps
3 x 8Jackknives
3 x 15June 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 
February 12, 2019 at 11:15 pm #9327
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 130kgReverse Lunge
3 x 10 x 70kgGM
3 x 10 x 50kgPlate Hold
2 x 20kg x 90 secsSwiss Ball Jackknives
3 x 15July 7
Bench Press
3 x 10 x 75kgDumbbell Rows
4 x 10 x 15kg
1 x 10 x 20kgJuly 8
AM Session:
Push Press
3 x 5 x 60kgSplit Stance Military Press
2 x 6 x 50kg
2 x 5 x 52.5kg
4, 3 x 55kgBench (1)
4 x 6 x 80kgDB Rows (1)
2 x 6 x 20kg
2 x 6 x 22.5kgPM 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 15kgDB 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 5kgJuly 9
Rugby Training
Passing Skills & 14 x 100150m 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 lungesPM 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 8July 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 waysJuly 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 5kgJuly 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 lungesPM 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 8July 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 55kgBench 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 5kgJuly 16
Rugby Training
Passing Skills
4 Suicides (22, half, opp 22, full) in 8595 secs.
Half Pitch Touch 12 v 12July 17
AM Session:
Wrist Flick 4 x 20
Med Ball Pass 4 x 10
Resistance Band ISO Pass Hold 4 x 15 secsWrist 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 secsBit 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 8July 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 55kgA1 Bench Press – 4 x 3/3 x 82.5kg
A2 DB Rows – 4 x 6 x 27.5kgShoulder 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 5kgJuly 21
AM Session:
Speed Training (on grass)
Skips for height & distance 2 x 20m
Footwork drills 2 x 8 slalomsAgility Drills 5 x (T, Box, W)
3 x 15m from 3 point startShuttle Run, 5101520 (no return after 20) x 3, 20.6 secs, 20.2 secs, 19.9 secs
5 x 22 build up 28 fast2 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 17.5kgJuly 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 previouslyPM 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 5kgJuly 23
Yoga – 30 mins
Foam Rolling – 15 mins
Static Stretching – 10 minsRugby Training
4 x Suicides in 8595 secs
5 x 30 secs of shuttle run sprints
Passing Skills
Full Pitch TouchJuly 24
AM Session:
Speed Training (on grass)
Skips for height & distance 2 x 20m
Footwork drills 2 x 8 slalomsAgility Drills 5 x (T, Box, W)
3 x 15m from 3 point startShuttle Run, 5101520 (no return after 20) x 2
4 x 22 build up 28 fast2 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 8July 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 27.5kgGood 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 5kgJuly 27
Speed Training (Grass)
Skips for height & distance 2 x 20m
Footwork drills 2 x 8 slalomsAgility 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 restJuly 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 8July 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 27.5kgNumbers 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 anywayJuly 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 
February 12, 2019 at 11:23 pm #9328
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 57.5kgA1 Bench Press 4 x 6 x 90kg
A2 DB Rows 4 x 6 x 27.5kgPM 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 5kgAug 3
Speed Training (Grass)
Skips for height & distance 2 x 20m
Footwork drills 2 x 8 slalomsAgility 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 passAug 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 27.5kgPM 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 5kgAug 6
Rugby Training
Driving a guy with a tackle pad backwards, stopstart, 2 x full pitch
4 x 50m WB recovery
8 v 4 drift defence, 3 x 4 mins
half pitch touch
8 x 20m sprintsJackknives 3 x 15
Ab Marching 3 x 30Aug 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 46kgAug 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 27.5kgPM 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 50kgAug 10
Speed Training (Grass)
Skips for height & distance 2 x 20m
4 x 2 x 20m3 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 passFootwork 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 repsAug 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 27.5kgPM 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 5kgAug 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 contactGeneral Strength Circuit, 232 reps
Aug 14AM 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 repsPM 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 5kgAug 15
Rugby Training
Touch 8 v 8
passing drills
2 v 2, 5 v 3
Touch 8 v 8Aug 16
Pullups 3 x 8
Power Clean 3 x 6 x 60kg
Front Squat 5 x 60kg, 5 x 70kg, 10 x 80kgAug 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 TotalAug 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 5kgPM 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 80kgAug 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 85kgRugby Training
Touch
Set Moves
TouchTowel Pullups 5,6,5
Aug 24
Rugby Match – Friendly Won 155
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 5kgObviously 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 150200kcals 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 XAug 27
Rugby Training
Touch
5 stations – passing, tackling, rucking, forward play, back playAug 28
AM Session:
Track Work
2 x 20, 2 x 30, 2 x 40m
80, 100, 120m 9.4, 11.8, 14.1PM 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 easyAug 29
AM Session:
Power Clean 3 x 6 x 60kg
Front Squat 5 x 70kg, 3 x 80kg, 4 x 90kgPM Session:
Rugby Training
Touch
Drills
Back Line Set Plays
Pullups 3 x 8Aug 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 
February 12, 2019 at 11:30 pm #9329
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 5kgSept 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 XSept 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 XSept 5
AM Session:
Power Clean 3 x 6 x 60kg
Front Squat 5 x 62.5kg, 5 x 72.5kg, 10 x 82.5kgPM Session:
Rugby Training
Touch
Backs Training
Pullups 3 x 8Sept 7
Conditioning
5 minute run ~ 1080m
7 x 40 on 20 off ~ 175m each
5 minute run ~ 1060mSept 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 ~ 1080mSept 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 5kgGood 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 XSept 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 89, half pitch chip at speed, chase and score try x 78
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 XSept 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 lapsSept 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 8Sept 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 5kgSept 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 XGood 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 – 6.7Push 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 eachSept 19
AM Session:
Power Clean 3 x 6 x 60kg
Front Squat 5 x 72.5kg, 3 x 82.5kg, 6 x 92.5kgPM 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 27.4Sept 23
Track Work
600m warm up jog/skip
Drills A and C (Avariations and cycle ankle, calf, knee all with runouts)
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 FrontSept 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 95kgSept 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 6.25kgSept 26
AM Session:
Track Work
Drills E
3 x 200m, 2 x 200m 27.3, 27.3, 26.5 26.8, 26.6 avg 26.9Really 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, 3Sept 28
Rugby Match
3rd Team (Lost 408)
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 secsSept 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 
February 12, 2019 at 11:36 pm #9330
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 XOct 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 6kgOct 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 totalOct 5
Rugby Match
3rd Team (Lost 7712)
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 6.25kgOct 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 20Oct 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 6.25kgOct 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 27.7Not 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 minsOct 12
Rugby Match
3rd Team (Lost 8610)
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 secsOct 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, 11.2Oct 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 10Oct 17
Track Work (on grass)
10 laps of rugby pitch (run length, width & length – walk width) about 60 secs per runOct 19
Rugby Match
3rd Team (Lost 610)
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 10kgOct 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.
8am11am 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 37.5kgHad 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 34 reps of the final sets.
12.30pm2pm 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 35kgMissed a rep on curls but these were a lot harder and I think every set was a struggle.
2.30pm4pm 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 (35 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 20kgOct 30 – no DOMS from One Day Arm Cure
Oct 31 – no DOMS 
February 12, 2019 at 11:42 pm #9331
Nov 1
Back Squat 10 x 10 x 70kg – 60 secs rest and slow eccentric, so GVT
SL Eccentric Calf Lowers – 12 per legNov 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 minsNov 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 minsNov 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 minsNov 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 minsNov 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 minsNov 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 InjuryNov 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 minsNov 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 20Nov 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 minsNov 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 minsI 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 minsNov 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 20Nov 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 minsNov 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 minsNov 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 minsNov 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 20Nov 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 12.5kgDec 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 
February 12, 2019 at 11:45 pm #9332
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 42.5kgDec 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 20Dec 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 12.5kgDec 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 minsDec 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 42.5kgDec 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 20Dec 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 15kgDec 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 42.5kgDec 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 7.5kgDec 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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