2013 Training Log

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

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  • #9321
    Fraser_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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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