2013 Training Log

Viewing 5 posts - 6 through 10 (of 12 total)
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  • #9326
    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
      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
        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
          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
            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

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