2013 Training Log

Viewing 2 posts - 11 through 12 (of 12 total)
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  • February 12, 2019 at 11:42 pm #9331
    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

      February 12, 2019 at 11:45 pm #9332
      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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