 This topic has 11 replies, 1 voice, and was last updated 2 years, 4 months ago by Fraser_9to5.

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February 12, 2019 at 11:42 pm #9331Fraser_9to5Keymaster
Nov 1
Back Squat 10 x 10 x 70kg – 60 secs rest and slow eccentric, so GVT
SL Eccentric Calf Lowers – 12 per legNov 3
Bench Press 8 x 75kg, 5 x 85kg, 3 x 90kg, 3 x 1 x 100kg, 5 x 87.5kg
Incline DB Hammer Rows 5 x 10 x 20kg
Pendlay Rows 4 x 10 x 50kg
Towel Pull ups, Eccentric Lower 3 x 8
Forearm Curls (5kg) and Reverse Forearm Curls (2.5kg) 3 x 15
Abs 3.5 minsNov 5
Bench Press 5 x 77.5kg, 5 x 87.5kg, 5 x 100kg
Hang Power Clean & Jerk 5 x 10 x 40kg
Snatch (single) to OH Squat (reps) 7 x 20kg, 3 x 10 x 20kg
Inverted Rows 4 x 10
3 Way Raise 4 x 10 x 5kg
Rotator Cuff, 2 movements 2 x 10 x 5kg
Abs 3.5 minsNov 6
Vert. Jump 3 x 5
SLRDL 3 x 10 x 60kg
RLESS 7 x 60kg, 2 x 8 x 60kg – rear leg elevated split squat.
Step Ups 8 x 60kg
Abs 3.5 minsNov 7
Close Grip Bench Press 3 x 8 x 80kg, 6 x 80kg
Dips 4 x 20
California Press 4 x 10 x 30kg
BB Curls 4 x 9 x 30kg
DB Curls 3 x 10 x 10kg
Abs 3.5 minsNov 9
Snatch (1) to OH Squat 4 x 10 x 30kg – used this as a little warm up to rugby and to improve flexibility
Rugby Match
3rd Team (Lost ~57 – 5)
Nov 10
Hang Power Clean & Jerk 5 x 10 x 40kg
Abs 3.5 minsNov 11
ISO Res. Band 3 x 3 x 15 secs
Back Squat 4 x 100kg, 4 x 110kg, 2 x 4 x 115kg, 4 x 120kg (shaky!), 4 x 110kg
Deadlift 8 x 110kg, 6 x 115kg, 4 x 120kg, 2 x 125kg
SL Hip Raises 5 x 8
Calf Raises N/A InjuryNov 12
Bench Power Matrix 8 x 77.5kg, 5 x 87.5kg, 3 x 95kg, 3 x 1 x 105kg, 5 x 90kg
Pendlay Rows 3 x 3 x 65kg, 3 x 3 x 70kg
A1 OHP 5 x 5 x 55kg
A2 Pullups 5 x 5
B1 Skull Crusher 3 x 5 x 40kg
B2 Barbell Curl 3 x 5 x 40kg
Abs 4 minsNov 13
Res Band ISO 3 x 3 x 15 secs
SLRDL 2 x 12 x 55kg, 1 x 9 x 55kg
RLESS 25 x 40kg, 20 x 42.5kg, 15 x 45kg – brutal
DB Walking Lunge 2 x 30 x 15kg – quite brutal
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 5kg
Supine Leg Raises 3 x 20Nov 14
A1 Incline DB Bench Press 15 x 25kg, 12 x 25kg, 20 x 15kg
A2 DB Row 15 x 25kg, 12 x 25kg, 20 x 15kg
B1 3 Way Raise 3 x 15 x 5kg
B2 Incline Hammer Rows 15 x 20kg, 2 x 15 x 18.75kg
C1 DB Preacher Curl 2 x 15 x 15kg
C2 OH 1 Arm DB Ext 15 x 10kg, 15 x 12.5kg
Abs 3.5 minsNov 17
Hang Power Clean & Jerk – 3 x 10 x 40kg, 8 x 45kg, 8 x 47.5kg
Working me too much aerobically so I dropped the reps down and increased the weight slightly to provide some resistance.
Nov 18
Back Squat – 4 x 110kg, 4 x 115kg, 4 x 4 x 117.5kg
Deadlift 8 x 115kg, 6 x 115kg, 4 x 120kg, 2 x 125kg
SL Hip Raise 5 x 8
Calf Raises 5 x 10 x 50kg
Abs 4 minsI tried an explosive jump to wam me up between sets of squats and I felt my calf go, a quick internet search and I think I already had a grade 2 strain from rugby. The impact bruising threw me off a bit but the main swelling and the ‘tracking’ of the bruising down the back of my calf are exactly like the pictures of a grade 2.
Nov 19
Bench Press 8 x 80kg, 5 x 92.5kg, 3 x 97.5kg, 3 x 1 x 110kg, 5 x 92.5kg
Pendlay Rows 6 x 3 x 70kg
A1 OHP 5 x 5 x 55kg
A2 Pullups 5 x 5
B1 Skull Crusher 3 x 5 x 40kg
B2 Bicep Curls 3 x 5 x 40kg
Abs 3.5 minsNov 20
SLRDL 3 x 12 x 47.5kg
RLESS 25 x 40kg, 20 x 42.5kg, 15 x 45kg
DB Walking Lunge 2 x 30 x 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 5kg
Supine Leg Raises 3 x 20Nov 21
A1 Incline DB Bench Press 15 x 25kg, 12 x 25kg, 20 x 20kg
A2 DB Row 15 x 25kg, 12 x 25kg, 20 x 20kg
Incline Hammer Rows 3 x 15 x 20kg
3 Way Raise 3 x 15 x 5kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 12.5kg
Abs 3.5 minsNov 25
Back Squat 6 x 4 x 117.5kg
Deadlift 8 x 110kg, 6 x 115kg, 4 x 120kg, 2 x 127.5kg
SL Hip Raise 5 x 8
Abs 4 minsNov 26
Bench Press 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 2 x 1 x 112.5kg PB, 1 x 110kg, 1 x 105kg (thought it was 95kg!)
Pendlay Rows 6 x 3 x 70kg
A2 Pullups 5 x 5
B1 Bicep Curls 3 x 5 x 40kg
B2 – Skull Crushers 3 x 5 x 40kg
Abs 3.5 minsNov 27
SLRDL 3 x 12 x 50kg
RLESS 25 x 42.5kg, 20 x 45kg, 15 x 47.5kg
DB Walking Lunge 2 x 30 x 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 6.25kg
Supine Leg Raises 3 x 20Nov 28
A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 17 x 22.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 20kg
3 Way Raise 3 x 15 x 5kg
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 12.5kgDec 2
Back Squat 4 x 117.5kg, 3 x 4 x 122.5kg, 2 x 4 x 120kg
Deadlift 8 x 112.5kg, 6 x 120kg, 4 x 127.5kg, 2 x 135kg
GHR 5 x 5
Calf Raises 5 x 7 x 60kg
Abs 3 minsFebruary 12, 2019 at 11:45 pm #9332Fraser_9to5KeymasterDec 3
Bench Press 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 1 x 115kg PB, 0 x 120kg, 0 x 117.5kg
Pendlay Row 6 x 3 x 75kg
A1 OHP 5 x 5 x 57.5kg
A2 Pullups 5 x 5
B1 Bicep Curls 3 x 5 x 42.5kg
B2 Skull Crusher 3 x 5 x 42.5kgDec 4
SLRDL 3 x 12 x 50kg
RLESS 25 x 45kg, 20 x 47.5kg, 15 x 50kg
DB Walking Lunge 2 x 30 x 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 7.5kg
Supine Leg Raises 3 x 20Dec 5
A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 18 x 22.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 20kg
3 Way Raise 3 x 15 x 5kg
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 12.5kgDec 8
Hang Power Clean & Jerk 5 x 8 x 47.5kg
Dec 9
Back Squat 4 x 117.5kg, 3 x 4 x 122.5kg, 4 x 125kg, 4 x 120kg
Deadlift 8 x 115kg, 6 x 122.5kg, 4 x 130kg, 3 x 140kg – extra rep
GHR 5 x 5
Calf Raises 3 x 8 x 70kg, 2 x 6 x 80kg
Abs 3.5 minsDec 10
Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 2 x 1 x 115kg =PB, 1 x 110kg, 3 x 97.5kg
Pendlay Rows 6 x 3 x 75kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 5
B1 Bicep Curls 3 x 5 x 42.5kg
B2 Skull Crushers 3 x 5 x 42.5kgDec 11
SLRDL 3 x 12 x 50kg
RLESS 25 x 45kg, 20 x 50kg, 15 x 55kg
DB Walking Lunge 2 x 30 x 17.5kg – up from 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
A1 Crunches 3 x 20 x 7.5kg
A2 Supine Leg Raises 3 x 20Dec 12
A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 19 x 22.5kg – almost 20 reps…
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
3 Way Raise 3 x 15 x 5kg – very tough
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 15kgDec 13
Run 4 miles (40 mins)
Dec 16
Run 7.2 miles (66 mins)
Dec 17
Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 1 x 115kg =PB, 1 x 117.5kg PB, 0 x 120kg, 4 x 97.5kg
Pendlay Rows 6 x 3 x 75kg
A1 OHP 5 x 5 x 60kg – again resorted to push pressing
A2 Pullups 5 x 5 – slow eccentric
B1 Bicep Curls 3 x 5 x 42.5kg
B2 Skull Crushers 3 x 5 x 42.5kgDec 18
SLRDL 3 x 12 x 50kg
RLESS 25 x 50kg, 20 x 52.5kg, 15 x 57.5kg
SL Calf Raise 1 x 20
Tibialis Anterior Raise 1 x 20
A1 Crunches 1 x 20 x 7.5kgDec 20
Back Squat 4 x 117.5kg, 2 x 4 x 122.5kg, 4 x 120kg, 2 x 4 x 115kg
Deadlift 8 x 115kg, 6 x 122.5kg, 4 x 130kg, 2 x 150kg
5 mile run – 45:18 (avg 9:03/mile pace)Dec 30
12.6 mile run – 2:26:02 (avg 11:30 ish /mile pace)
This was initially meant to be on xmas morning but due to the flooding, and the fact we were running round a lake with a path that’s close to the waters edge at the best of times, we postponed it. It was still pretty dire, we were constantly slipping and had to walk through sections that were ankle deep with water and mud. The one clear section on a decent path was 9:30/mile pace which is what we were hoping for. There were undulating hills and in the last two miles my hip flexors really seized up and again I had to walk hilly sections. I don’t really care about the time it was just a bit of fun, but I think we’d be nearing 2 hours on a dry day.
Overnight my knees ached and I borrowed some trainers that were worn on the outside so my feet were sore throughout and for four days afterwards. Muscles were surprisingly ok but I guess we were going bloody slow, quads, hams, glutes, calves were all fine straight away.

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