2013 Training Log

Viewing 2 posts - 11 through 12 (of 12 total)
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  • #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

    #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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