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

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February 12, 2019 at 7:34 pm #9308
Keeping this going, 2014 I was mostly training for rugby and had weights at home. Also had access to an athletics track.
Jan 4 2014
Snatch (single) to OH Squat (reps) 4 x 10 x 35kg
Jan 5
Track Work (mish mash)
4 x 100m w 30 secs rest
200m, 3 x 100m – 34.4, 15.2, 15.4, 15.4
200m, 100m, 200m – 31.8, 14.9, 28.9
Hang Power Clean & Jerk 5 x 5 x 50kgTrack was very poor to start, I was so out of breath from simple back to back runs. When it’s that poor I just do single runs as fatigue can make it too slow to be worthwhile. I was pleased with the last few runs, particularly sub 29 in 200m. I will try and get to the track in midweek and do another tempo session to blow more of the cobwebs away.
Jan 7
Bench Press 8 x 75kg, 5 x 87.5kg, 3 x 95kg, 3 x 1 x 105kg, 5 x 90kg
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 42.5kgJan 8
Back Squat 5 x 4 x 110kg, 1 x 4 x 112.5kg
Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 130kg
ISO Res Band 2 x 3 x 15 secs
Calf Raises 5 x 5 x 80kg
Abs 3.5 minsJan 9
A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 19 x 22.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
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 15kgJan 11
Snatch (1) to Overhead Squat (reps) 4 x 10 x 40kg
Jan 12
Track Work
3 x 60m ~ 7.8 secs
2 x 70m ~8.7 secs
1 x 80m 10.1 secs300m in 51 secs, 300m in 53 secs, 400m in 76 secs, 300m in 52 secs
Hang Power Clean (1) & Jerk (reps) 5 x 5 x 50kg
Jan 13
Back Squat 4 x 110kg, 2 x 4 x 115kg, 4 x 117.5kg, 2 x 4 x 115kg
Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 135kg
ISO Res Band 2 x 3 x 15 secs
Shoulder Elevated Hip Bridge 5 x 60kg, 2 x 5 x 70kg, 2 x 5 x 80kg
Calf Raises 2 x 5 x 90kg, 3 x 5 x 100kg
Ab Wheel 3 x 20Jan 14
Bench Press 8 x 80kg, 5 x 92.5kg, 3 x 97.5kg, 1 x 110kg, 1 x 115kg, 0 x 120kg, 1 x 120kg PB!!
Pendlay Row 6 x 3 x 75kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 6
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kgJan 16
A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
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 15kgJan 17
Good Mornings 3 x 12 x 50kg
RLESS 25 x 50kg, 20 x 55kg, 15 x 57.5kg
DB Walking Lunge 2 x 30 x 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20Jan 19
Track Work
8 x 10m, 8 x 20m, 2 x 30m
3 x 4 x 100m (30 secs/2.5 mins) avg 15.9 secsGeneral Strength Circuits 5 x (3 x 30 secs)
Ab Planks 3 x (side, side, front) x 30 secsJan 20
Back Squat 4, 5, 5, 4, 4, 2 x 115kg
Deadlift 8 x 117.5kg, 6 x 122.5kg, 4 x 127.5kg, 2 x 137.5kg
HS Swiss Ball Curls 5 x 8
Calf Raises 5 x 5 x 100kg
Ab Wheel 3 x 20Jan 21
Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 0 x 115kg, 1 x 115kg, 1 x 115kg, 5 x 97.5kg
Pendlay Row 6 x 3 x 75kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 6
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kgJan 22
Track Work
5 x 400m (75%, 3 mins rest) – 80 secs, 80 secs, 80 secs, 78 secs, 73 secs
Breathing was an issue after 250m on most reps and I maintained as best I could. Set off a little fast on the last run to get under 76 secs (equates to 19 secs per 100m) and almost hit 72. Want to work towards a set of 6 in 72 secs.
RDL 3 x 12 x 80kg
Back Squat 25 x 60kg, 20 x 70kg, 13 x 80kg
BB Forward Lunges 30 x 40kg, 30 x 45kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Ab Planks 3 x 90 secsJan 23
A1 Incline BB Chest Press 15 x 55kg, 12 x 55kg, 20 x 45kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
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 15kgJan 25
Rugby Match (Lost 24 – 3)
Jan 26
Track Work
1200m – 4 mins 55 secs
10 x 180m (40 secs on 20 off)
10 x 150m (30 secs on 30 off)
10 x 110m (20 secs on 40 off)1200m – 5 mins 04 secs
Jan 27
Back Squat 5, 6, 5, 5, 3 x 115kg
Deadlift 8 x 117.5kg, 6 x 122.5kg, 4 x 127.5kg, 2 x 137.5kg – back rounded on the double, fatigue rather than a limiting weight
HS Swiss Ball Curls 5 x 9
Ab Wheel 3 x 20Jan 28
Bench Press 8 x 85kg, 5 x 97.5kg, 2 x 102.5kg, 8 x 82.5kg
Pendlay Row 6 x 3 x 75kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 6
B1 Bicep Curls 2 x 5 x 45kg
B2 Skull Crushers 1 x 5 x 45kgJan 29
Track Work – Aerobic Endurance
3 x 6 x (2 x 55m run [ second run with rugby ball ], 55m jog), 1 x 3 x same – 3 mins rest between sets
RDL 3 x 12 x 80kg
Back Squat 25 x 60kg, 20 x 70kg, 15 x 80kg
BB Fwd & Reverse Lunges 30 x 50kg
Ab Planks 3 x 90 secsJan 30
A1 Incline BB Chest Press 15 x 55kg, 12 x 55kg, 20 x 45kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
3 Way Raise 12, 10, 8 x 5kg
Incline Hammer Rows 3 x 15 x 17.5kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 15kg 
February 12, 2019 at 7:38 pm #9309
Feb 2
Snatch (1) to Overhead Squat (reps) 2 x 10 x 40kg
Track Work
15 x 15m accelerations from a rolling start
400m – 58.1
2 x 6 x (2 x 55m run, 55m jog)
Ab Planks – 3 x 100 secsFeb 4
Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 1 x 112.5kg, 2 x 1 x 110kg, 5 x 97.5kg
Pendlay Rows 2 x 3 x 75kg, 4 x 3 x 80kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 6
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kgFeb 6
A1 Incline BB Chest Press 15 x 55kg, 12 x 55kg, 20 x 45kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
3 Way Raise 12, 10, 8 x 5kg
Incline Hammer Rows 3 x 15 x 17.5kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 15kg
Treadmill Walk 6.46.7ph, 3 degree incline, 46 minsFeb 11
Back Squat 115kg x 5, 6, 5, 5, 3
Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 135kg
HS Swiss Ball 5 x 10
SL Calf Raise 3 x 20
Ab Wheel 3 x 20Feb 12
Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 3 x 1 x 112.5kg, 5 x 95kg
Pendlay Rows 6 x 3 x 80kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 6
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kg
Treadmill Walk 12 minsFeb 13
RDL 3 x 12 x 80kg
Back Squat 25 x 60kg, 20 x 70kg, 15 x 80kg
Fwd/Rev Lunge 30 x 50kg
Ab Planks 3 x 100 secs
Treadmill Walk 13 minsFeb 14
A1 Incline Chest Press 15 x 57.5kg, 12 x 57.5kg, 20 x 47.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
B1 DB Curls 2 x 15 x 15kg
B2 DB Ext 2 x 15 x 15kgFeb 18
Back Squat 115kg x 8, 6, 6, 4
Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 135kg
HS Swiss Ball 4 x 12
SL Calf Raise 3 x 20
Ab Wheel 3 x 25Feb 18 pm
Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 3 x 1 x 115kg, 5 x 97.5kg
Pendlay Rows 6 x 3 x 80kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 7
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kgFeb 19
Track Work
Shuttle Run (Triangle – ~45m run, ~45m run, ~45m jog)
10 x 2 laps, 2 mins rest between each
Feb 20
A1 Incline Chest Press 15 x 57.5kg, 12 x 57.5kg, 19 x 47.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
B1 DB Curls 2 x 15 x 15kg
B2 DB Ext 2 x 15 x 15kg
Treadmill Walk 25 minsFeb 22
Snatch (1) to Overhead Squat (reps) 3 x 10 x 40kg
Rugby Match (Lost 2419)
Scored one try.
Feb 23
Back Squat 4 x 8 x 100kg, 1 x 7 x 100kg
A1 Reverse Lunge 4 x 8 x 60kg
A2 RDL 4 x 8 x 70kg
B1 Swiss Ball HS Curls 4 x 8
B2 Resistance Band HS Curls 4 x 8
Single Leg Calf Raises 4 x 15 per leg
Ab Circuit 2 mins (before session), 2 x 2 mins after session
Treadmill Walk, 15 mins 3 degree inclince 6.5kphFeb 24
Bench Press 2 x 8 x 80kg, 1 x 6 x 80kg, 1 x 6 x 70kg, 1 x 6 x 60kg
Incline Chest Press 4 x 8 x 50kg
A1 Chin Ups 4 x 8
A2 Incline Curls 4 x 8 x 10kg
B1 California Press 4 x 8 x 40kg
B2 Single Arm DB Extension 4 x 8 x 12.5kg
Ab Circuit – 2 mins (before), 2 x 2 mins (after)
Treadmill Walk 20 mins 3 deg incline 6.6kphFeb 25
Treadmill Walk, 45 mins 3 deg incline 6.6kph – carb fasted AM cardio
Track Work
4 x 6 shuttle runs (run 55m, run 55m, jog 55m)
No ball or going to ground this time and it wasn’t nearly challenging enough. I could only use the local cinder track as all grassy areas are waterlogged.
Abs
Crunch w Pause 3 x 20
Hanging Leg Raise 3 x 15
Weighted Twists 3 x 30 x 10kg
Seated Leg Raise 3 x 20
Reverse Crunch 3 x 20
Chest to Floor 3 x 20 – not an ab exercise, thought I should include these since there were none in my shuttle runsFeb 26
Deadlift 4 x 8 x 100kg
Front Squat 8 x 80kg, 3 x 8 x 70kg
A1 Good Mornings 8 x 50kg, 3 x 11 x 50kg
A2 Forward Lunge 8 x 60kg, 3 x 7 x 60kg
Calf Raise 80kg x 8, 9, 10, 11
KB Swings 20kg x 10, 15, 25, 50
Abs Circuit – 2 mins pre, 2 x 2 mins after
Treadmill Walk, 15 mins 6.6kph 3 deg inclineFeb 27
A1 OHP 3 x 8 x 50kg, 1 x 6 x 50kg
A2 Pullups 3 x 8, 1 x 7
B1 Pendlay Rows 4 x 6 x 70kg
B2 Hyperextensions 4 x 8
C1 Incline Hammer Row 4 x 10 x 17.5kg
C2 Lateral Raises 4 x 12 x 5kg
Abs 2 mins pre, 2 x 2 mins post 
February 12, 2019 at 7:44 pm #9310
Mar 2
Back Squat 5 x 8 x 102.5kg
A1 RDL 4 x 8 x 70kg
A2 Reverse Lunge 1 x 8 x 60kg, 3 x 7 x 60kg
B1 Swiss Ball HS Curls 4 x 8
B2 Resistance Band HS Curls 4 x 8
Single Leg Calf Raises 4 x 15 per leg
KB Swing 20kg x 10, 15, 25, 50
Ab Circuit 2.5 mins (before session), 2 x 2.5 mins after session
Treadmill Walk, 15 mins 3 degree inclince 6.7kphMar 3
Bench Press 75kg x 8, 8, 8, 8, 5
Incline Chest Press 50kg x 9, 9, 8, 8
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extension 3 x 9 x 12.5kg, 1 x 9 x 10kg
Abs 2.5 mins pre, 2 x 2.5 mins post
Treadmill Walk 20 mins 3 degree 6.6kphMar 4
Track Work
2 x 4 x 100m (40m jog between) time per 400m 1:18, 1:16
4 x 2 x 200m (80m jog between) time per 400m 1:14, 1:13
2 x 400m (lie face down weeping between reps) 1:13, 1:10Abs
A1 Crunch w Pause 4 x 30
A2 Reverse Crunch 4 x 30B1 Weighted Twists 4 x 30 x 10kg
B2 Hanging Leg Raise 4 x 15Treadmill Walk 20 mins 6.6kph
Mar 5
Front Squats 75kg x 8, 8, 8, 8
Deadlift 110kg x 8, 8, 8, 8
A1 Good Mornings 55kg x 8, 60kg x 8, 8, 8
A2 – Fwd Lunge 60kg x 7, 7, 7, 7
Calf Raise 90kg x 8, 8, 8, 8
KB Swings 20kg x 10, 15, 25
Abs 2.5 mins pre, 2 x 2.5 mins post
Treadmill 5 mins then legs gave upMar 6
A1 Pullups 4 x 8
A2 OHP 4 x 8 x 50kg
B1 Pendlay Rows 4 x 8 x 60kg
B2 DB Curl & Press 4 x 7 x 15kg
C1 Incline Hammer Row 4 x 12 x 17.5kg
C2 Lateral Raises 4 x 12 x 5kg
Rotator Cuff 2 x 12 x 2.5kg
Abs 2.5 mins pre, 2 x 2.5 mins postMar 8
Rugby Match (Lost 3019)
Scored one try.
Mar 10
Back Squat 5 x 8 x 105kg
A1 RDL 4 x 8 x 70kg
A2 Reverse Lunges 4 x 8 x 60kg
B1 Swiss Ball HS Curl 4 x 9
B2 SL Calf Raise 4 x 15
KB Swings – 10, 15, 10, 15
Jump Rope – 250 total reps
Abs 2.5 mins pre, 2 x 2.5 mins postMar 11
Bench Press 5 x 8 x 75kg
Incline Chest Press 4 x 8 x 52.5kg
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 2.5 mins pre, 2 x 2.5 mins post
Jump Rope 5 x 60 repsMar 12
Track Work
2 x 4 x 100m (40m jog between) time per 400m 1:07, 1:07
4 x 2 x 200m (80m jog between) time per 400m 1:05, 1:10
2 x 400m (lie face down weeping between reps) 1:10, 1:07Took ten seconds off my 4 x 100m runs, pleased to get back to speed in such a short time. Average was 17 secs per 100m for the whole 2.4km tempo, think the 100m could get down to 15 secs and the 200m to 16 secs.
Abs
A1 Weighted Twists 4 x 40 x 10kg
A2 Hanging Leg Raise 4 x 15B1 Crunch w Pause 4 x 30
B2 Reverse Crunch 4 x 30Prone Knee Tuck on Swiss Ball 4 x 10
Mar 13
Front Squats 80kg x 8, 7, 6, 6
Deadlift 110kg x 8, 8, 8, 8
A1 SL Hip Raise 4 x 10
A2 – Fwd Lunge 60kg x 7, 7, 7, 7
Calf Raise 90kg x 10, 10, 9, 9
KB Swings 20kg x 10, 15, 25, 50
Abs 2.5 mins pre, 2 x 2.5 mins post
Jump Rope 4 x 75 repsMar 14
A1 Pullups 4 x 8
A2 OHP 4 x 8 x 50kg
B1 Pendlay Rows 4 x 8 x 60kg
B2 DB Curl & Press 4 x 8 x 15kg
C1 Incline Hammer Row 4 x 12 x 17.5kg
C2 Lateral Raises 4 x 12 x 5kg
Rotator Cuff 2 x 12 x 2.5kg
Abs 2.5 mins pre, 2 x 2.5 mins post
Jump Rope 90, 80, 70, 60Mar 16
Bench Press 77.5kg x 8, 8, 8, 8, 4
Incline Chest Press 55kg x 8, 8, 8, 6
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 2.5 mins pre, 2 x 2.5 mins postMar 17
Back Squat 107.5kg x 8, 8, 7, 7, 6
A1 RDL 4 x 8 x 72.5kg
A2 Reverse Lunges 4 x 8 x 60kg
B1 Swiss Ball HS Curl 4 x 10
B2 SL Calf Raise 4 x 15
KB Swings 20kg x 10, 15, 25, 40
Jump Rope – 300 total reps
Abs 2.5 mins pre, 2 x 2.5 mins postMar 18
A1 Pullups 4 x 9
A2 OHP 4 x 9 x 50kg
B1 Pendlay Rows 4 x 10 x 60kg
B2 DB Curl & Press 4 x 8 x 15kg
C1 Incline Hammer Row 4 x 12 x 20kg
C2 Lat Raise 4 x 15 x 5kg
Abs 2.5 mins pre 2.5 mins postMar 19
Front Squat 4 x 8 x 80kg
Deadlift 4 x 8 x 112.5kg
A1 SL Hip Raise 4 x 12
A2 Fwd Lunge 4 x 7 x 60kg
Abs 2.5 mins pre, 2.5 mins postMar 20
Track Work
2 x 4 x 100m (40m jog between) time per 400m 1:05, 1:07
4 x 2 x 200m (80m jog between) time per 400m 1:06, 1:08
2 x 400m (lie face down weeping between reps) 1:12, 1:06Pleased with the series except for the pathetic first attempt at the 400m where I held back far too much and actually suffered more for the extra 6 seconds of effort.
Abs
A1 Weighted Twists 4 x 40 x 10kg
A2 Hanging Leg Raise 4 x 15B1 Crunch w Pause 4 x 30
B2 Reverse Crunch 4 x 30Prone Knee Tuck on Swiss Ball 4 x 10
Mar 22
Rugby Match (Lost 383)
Mar 24
Bench Press 80kg x 12, 8, 6, 5
Incline Chest Press 55kg x 10, 8, 8, 6
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 2.5 mins pre, 2.5 mins postMar 28
A1 Pullups 4 x 9
A2 OHP 4 x 10 x 50kg
B1 Pendlay Rows 4 x 10 x 60kg
B2 DB Curl & Press 4 x 9 x 15kg
C1 Incline Hammer Row 4 x 12 x 20kg
C2 Lat Raise 4 x 15 x 5kg
Abs 2.5 mins pre 2.5 mins postMar 30
Bench Press 80kg x 12, 8, 4, 5
Incline Chest Press 55kg x 10, 8, 7, 7
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 2.5 mins pre, 2.5 mins post 
February 12, 2019 at 7:47 pm #9311
Apr 6
Too long without lifting!!
Been up in London and itching to lift all week.
Back Squats 4 x 8 x 105kg
RDL 2 x 8 x 72.5kg, 2 x 8 x 77.5kg
Swiss Ball HS Curls 4 x 10
KB Swings 4 x 25 x 20kg
Abs 2.5 mins pre, postI haven’t trained legs since March 17th as I had a calf pull in a rugby match. It was bruised this week all around where the swelling was restricted by my sock, it’s fine to walk and maybe jog on but no more than that.
Apr 7
Bench Press 4 x 8 x 80kg – 2 mins recovery
Pendlay Rows 5 x 5 x 70kg
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 2.5 mins pre, 2.5 mins postApr 9
Front Squats 4 x 8 x 70kg
Deadlift 4 x 4 x 120kg
Lunge Jumps 4 x 8
Abs 3 minsApr 11
DB Curl & Press 4 x 9 x 15kg – massive mistake doing these first
Incline Chest Press 2 x 8 x 55kg, 2 x 8 x 60kg
A1 Pullups 4 x 9
A2 OHP 3 x 9 x 50kg
Incline Hammer Row 4 x 12 x 20kg
Abs 3 mins pre 3 mins postApr 13
Back Squats 6,7,6,6 x 110kg
RDL 2 x 8 x 80kg, 2 x 8 x 90kg
Reverse Lunges 2 x 10 x 60kg
Swiss Ball HS Curls 3 x 15
Abs 3 mins pre, postApr 14
Bench Press 4 x 7 x 85kg
Pendlay Rows 5 x 5 x 70kg
A1 Chin Ups 4 x 11
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 10 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 3 mins pre, postApr 16
Track Work
200m (4,6,6,8 mins rest) 28.3, 27.2, 27.1, 26.1, 28.1
May 8
Power Clean 3 x 10 x 60kg
Bench Press 3 x 10 x 75kg
Back Squat 3 x 10 x 95kg
DB OHP 3 x 10 x 20kg
DB Hammer Rows 3 x 10 x 20kg
DB Incline Curls 3 x 10 x 12.5kg
DB Supine Tricep Ext 3 x 10 x 12.5kg
Abs 2 x 3 minsJust moved to South London and working in West London about 65 hrs a week + 20 hrs travel so finding it hard to squeeze anything in.
May 8
Power Clean 3 x 10 x 60kg
Bench Press 3 x 10 x 75kg
Back Squat 3 x 10 x 95kg
DB OHP 3 x 10 x 20kg
DB Hammer Rows 3 x 10 x 20kg
DB Incline Curls 3 x 10 x 12.5kg
DB Supine Tricep Ext 3 x 10 x 12.5kg
Abs 2 x 3 mins 
February 12, 2019 at 7:48 pm #9312
May 12
Power Clean 3 x 5 x 80kg
Bench Press 2 x 5 x 90kg, 1 x 5 x 92.5kg
Back Squat 3 x 5 x 110kg
DB OHP 3 x 10 x 22.5kg
DB Hammer Rows 3 x 10 x 22.5kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 minsMay 14
Power Clean 5, 4 x 80kg, 3 x 82.5kg, 2 x 87.5kg, 1 x 90kg
Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 102.5kg
Back Squat 5, 4 x 110kg, 3 x 112.5kg, 2,1 x 115kg
DB OHP 3 x 10 x 22.5kg
DB Hammer Rows 3 x 10 x 22.5kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 minsMay 18
Power Clean 3 x 5 x 80kg
Bench Press 3 x 5 x 92.5kg
Back Squat 3 x 5 x 110kgMay 21
Power Clean 3 x 10 x 60kg
Bench Press 1 x 10 x 75kg, 2 x 10 x 77.5kg
Back Squat 3 x 10 x 95kg
DB OHP 3 x 10 x 22.5kg
DB Hammer Rows 3 x 10 x 22.5kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 minsMay 28
Power Clean 5, 4 x 80kg, 3 x 82.5kg, 2 x 87.5kg, 1 x 92.5kg
Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 102.5kg
Back Squat 5, 4 x 110kg, 3 x 112.5kg, 2,1 x 115kg
DB OHP 3 x 10 x 22.5kg
DB Hammer Rows 3 x 10 x 22.5kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 minsMay 30
Power Clean 3 x 10 x 60kg
Bench Press 3 x 10 x 77.5kg
Back Squat 3 x 10 x 95kg
DB OHP 3 x 10 x 22.5kg
DB Hammer Rows 3 x 10 x 22.5kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 mins 
February 12, 2019 at 7:50 pm #9313
June 1
Power Clean 3 x 5 x 82.5kg
Bench Press 3 x 5 x 92.5kg
Back Squat 3 x 5 x 112.5kg
DB OHP 3 x 10 x 25kg
DB Hammer Rows 3 x 10 x 25kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 minsJune 4
Power Clean 5 x 82.5kg, 4 x 85kg, 3 x 87.5kg, 2 x 90kg, 1 x 95kg
Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 102.5kg
Back Squat 5 x 112.5kg, 4 x 115kg, 3 x 117.5kg, 2,1 x 120kg
Pullups 3 x 8
DB Incline Curls 3 x 10 x 15kg
Abs 2 x 3 minsJune 8
Power Clean 3 x 5 x 82.5kg
Bench Press 3 x 5 x 92.5kg
Back Squat 3 x 5 x 112.5kg
Abs 2 x 3 minsJune 11
Track Work
2 x 5 x 100m – average 13.9, best runs were 13.4 and only one worse than 14.3
Power Clean 3 x 10 x 62.5kg
Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 105kg
Back Squat 5 x 112.5kg, 4 x 115kg, 3 x 117.5kg, 2,1 x 120kg
Pullups 2 x 8
Chin Ups 2 x 10
Abs 2 x 3 minsJune 13
Power Clean 3 x 5 x 82.5kg
Bench Press 3 x 10 x 80kg
Back Squat 3 x 10 x 100kg
DB OHP 2 x 10 x 25kg
DB Hammer Rows 2 x 10 x 25kg
DB Incline Curls 2 x 10 x 15kg
DB Supine Tricep Ext 2 x 10 x 15kg
Abs 3 minsJune 16
Power Clean 5 x 82.5kg, 4 x 85kg, 3 x 87.5kg, 2 x 90kg, 1 x 95kg
Bench Press 3 x 5 x 95kg
Back Squat 3 x 5 x 115kg
Incline Hammer Row 3 x 10 x 25kg
Abs 3 x 2 minsJune 29
Abs 2 mins
Power Clean 3 x 10 x 65kg
Bench Press 3 x 10 x 80kg
Back Squat 3 x 10 x 100kgHad two weeks resting a pec injury, did play 9aside football for an hour on the 24th and 26th and found it worked me a lot aerobically.

February 12, 2019 at 7:54 pm #9314
July 7
Bench Press 3 x 10 x 80kg
DB Bicep Curl 3 x 10 x 15kg
DB Tricep Extension 3 x 10 x 15kg
Abs 2 x 2 minsJuly 10
Bench Press 3 x 10 x 80kg
Pullups 3 x 9
DB Bicep Curl 3 x 10 x 15kg
DB Tricep Extension 3 x 10 x 15kg
Abs 2 x 2 minsJuly 12
Back Squat 105kg x 9, 8, 7
Pullups 3 x 9
Bench Press 85kg x 9, 8, 8
DB Bicep Curl 3 x 10 x 15kg
DB Tricep Extension 3 x 10 x 15kg
Abs 2 x 2 minsJuly 14
Rugby Training
Walked straight into a f**king bleep test didn’t I. New club in South London, nice group of guys all about my age or a few years younger. I’m only after the 3rd XV with the oldies – though now that I think about it i’m 6 mins from the pitch and my work is flexible enough that I could make training twice a week.
So the bleep test, i got 10.1 (excuses: too lazy to squeeze another 0.2 out my legs and I had squat doms that held me back). Outside backs have been set a target of 13.5, I like the idea of performance targets so i’ll work hard in the stamina side of training and see where I land.
July 15
Bench Press 85kg x 10, 10, 7
Squat 105kg x 9, 8, 7
Pullups 3 x 9
Abs 2 x 2 minsJuly 16
Rugby Training
Gym Tests
Max. Pressups (to depth) in 2 mins – 80
Max. Burpees (with jump & overhead clap) in 2 mins – 42July 18
Football – 75 mins.
Went to do my warm up jog and someone passed the ball to me so I kicked it back quite hard and tweaked my adductor. Absolutely livid with myself, i knew I was tight from rugby and warm up was priority number one.
July 20
Bench Press 85kg x 10, 8, 6
Pullups 3 x 9
Bicep Curls 3 x 12 x 15kg
DB Tricep Ext 3 x 12 x 15kg
Abs 2 x 2 minsJuly 24
5aside football tournament
Played 7 x 1215 minute games, took the first few easy and gradually kicked the ball harder until i was near 100%. I did a lot of adductor rehab exercises, foam rolling, glute activation in the morning and it gave me the confidence to play.
July 25
Back Squat 5 x 5 x 110kg
SL Hip Bridge 3 x 12
Bench Press 5 x 5 x 90kg
A1 Inverted Row 3 x 12
A2 Bicep Curl 3 x 12 x 15kg
A3 Tricep Extension 3 x 12 x 15kg
Abs 3 x 2 minsJuly 28
Rugby Training – Fitness Work
Shuttle Runs, 10m & WB, 20m & JB x 10 off 45 secs
Shuttle Runs 10m, 20m, 30m off 45 secs x 9 (i missed one as i was dying)
Shuttle Runs 2 x 50m off 60 secs x 10
100m, 150m, 200m, 250m, 300m, 250m, 200m, 150m, 100m off 90 secs on the way up and 100 secs on the way down
Touch 20 minsJuly 30
Rugby Training
3 station circuit x 2
A 90 sec hit tackle pad, drop to floor, up again, repeat (with partner)
B 3 minutes agility
C 3 minutes (5 burpee, 10 pressup, 15 squat, repeat)5 x 20m from prone start
Work in pods, passing, some rucking with pads
July 31
Back Squat 5 x 5 x 110kg
Bench Press 4 x 5 x 90kg, 1 x 4 + 1 x 90kg (racked then last rep)
Pogo Jumps 5 x 20 (meant to be good for calves)
KB Swings 3 x 15 x 20kg (good for HS)
SL Hip Bridge 3 x 12 (good for glute activation)
A1 Inverted Row 3 x 12
A2 Bicep Curl 3 x 12 x 15kg
A3 Tricep Extension 3 x 12 x 15kg
Rotator Cuff 2 x 10 x 2.5kg
Abs 3 x 2 mins 
February 12, 2019 at 7:57 pm #9315
Aug 2
Back Squat 5 x 5 x 115kg
Pogo Jumps 5 x 20
KB Swings 3 x 15 x 20kg
SL Hip Bridge 3 x 15
Bench Press 5 x 5 x 90kg
Rotator Cuff 2 x 10 x 2.5kg
Abs 3 x 2 minsAug 4
Rugby Training
One of those antiwinger sessions where i’m hardly involved, didn’t even feel the need for PWO or dinner as I didn’t break sweat.
Aug 6
Rugby Training
Full contact. Some tackle drills and shoulder warm ups then 2 v 2 with rucking.
Back Squat 5 x 5 x 115kg – will move to 120kg on Saturday
Pogo Jumps 5 x 20
KB Swing 3 x 15 x 20kg
SL Bridge 3 x 15
Abs 2 minsAug 7
Bench Press 5 x 5 x 90kg
A1 Inverted Row 3 x 12
A2 Bicep Curl 3 x 12 x 15kg
A3 Tricep Extension 3 x 12 x 15kg
Rotator Cuff 2 x 10 x 2.5kg
Abs 2 minsAug 8
Back Squat 5 x 90kg, 5 x 105kg, 3 x 5 x 120kg
More Back Squat BBB 5 x 10 x 60kg (75 secs)
Pogo Jumps 5 x 20
Abs 2 x 2 minsAug 11
Rugby Training
Backs passing drills. Got the hang of it eventually and for once we were short of wingers so I got to run every other line and as I was running second line of attack I often got the ball. Got to a main game but lightning storm was VERY close by so we had to give up. Game on Thursday but probably going to skip it to have dinner with friends.
Bench Press 5 x 70kg, 5 x 80kg, 3 x 5 x 90kg
DB Incline Row 5 x 10 x 20kg (75 secs)
Close Grip Bench Press 5 x 10 x 45kg (60 secs)
Abs 2 x 2 minsAug 13
Back Squat 5 x 90kg, 5 x 105kg, 3 x 5 x 120kg
BBB Back Squat 5 x 10 x 65kg (60 secs)
Pogo Jumps 2 x 50
Abs 2 minsAug 14
Bench Press 3 x 72.5kg, 3 x 85kg, 3 x 3 x 95kg
Incline Row 5 x 10 x 20kg (60 secs)
Close Grip Bench Press 5 x 10 x 50kg (60 secs)
Abs 2 x 2 minsAug 17
Bench Press 5 x 72.5kg, 5 x 82.5kg, 3 x 5 x 92.5kg
Incline Row 5 x 10 x 20kg (60 secs)
Close Grip Bench Press 5 x 10 x 55kg (60 secs)
Rotator Cuff 2 x 10 x 2.5kg – need to go heavierAug 17 (part 2)
Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg – biggest risk i’ve taken in a few years going down for final rep
Pogo Jumps 2 x 20, 3 x 20 x 1.25kg
BBB Back Squats 5 x 10 x 70kg (60 secs)
Abs 2 x 2 minsAug 21
Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg – comfy
Pogo Jumps 5 x 20 x 2.5kg
BBB Back Squats 5 x 10 x 75kg (60 secs)
Abs 2 x 2 minsAug 24
Bench Press 5 x 72.5kg, 5 x 82.5kg, 3 x 5 x 92.5kg
Incline Row 5 x 10 x 20kg (60 secs)
Close Grip Bench Press 5 x 10 x 55kg (60 secs)
Rotator Cuff 2 x 10 x 5kgAug 25
Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg
Pogo Jumps 5 x 20 x 2.5kg
BBB Back Squats 5 x 10 x 80kg (60 secs)
Abs 2 x 2 mins 
February 12, 2019 at 8:03 pm #9316
Sept 1
Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg
Pogo Jumps 4 x 25 x 2.5kg
BBB Back Squats 5 x 10 x 85kg (60 secs)Sept 2
Bench Press 5 x 75kg, 5 x 85kg, 3 x 5 x 95kg
Incline Row 5 x 10 x 20kg (60 secs)
Close Grip Bench Press 5 x 10 x 55kg (60 secs)
Rotator Cuff 2 x 10 x 5kg
Abs 2 x 2 minsSept 5
Back Squat 5 x 100kg, 5 x 115kg, 4,4,3 x 130kg – had to bail out in the first set trying a 5th rep
Pogo Jumps 4 x 25 x 2.5kg
BBB Back Squats 5 x 10 x 90kg (60 secs)
“Stir the pot” abs 3 x 5 each way
Slow Seated Leg Raise 3 x 10Sept 5
Bench Press 5 x 70kg, 5 x 80kg, 9 x 90kg
Incline Row 10,10,10,7,6 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,6 x 60kg (60 secs)
Rotator Cuff 2 x 10 x 5kg
Seated Leg Raise 3 x 20
Side Plank with Raised Leg 2 x 20 secs per sideSept 8
Bench Press 3 x 72.5kg, 3 x 85kg, 7 x 95kg
Incline Row 10,10,10,9,7 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,8 x 60kg (60 secs)
Rotator Cuff 2 x 10 x 5kg
Ab Circuit (3 sets, 30 secs rest):A1 Stir the Pot 3 x 5 each way
A2 Side Plank with Raised Leg 2 x 20 secs per side
A3 Seated Leg Raise 3 x 15Sept 9
Back Squat 5 x 90kg, 5 x 105kg, 7 x 120kg
Pogo Jumps 4 x 25 x 2.5kg
BBB Back Squats 5 x 10 x 95kg (60 secs)
Ab Circuit (30 secs rest):A1 Stir the Pot 3 x 5 reps each way
A3 Hanging Leg Raise 6, 6, 3Sept 11
Bench Press 5 x 80kg, 3 x 90kg, 4 x 100kg
Incline Row 10,10,10,9,5 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,8 x 60kg (60 secs)
A1 DB Hammer Curls 2 x 20 x 10kg
A2 DB Skull Crushers 20, 15 x 10kg
Rotator Cuff 2 x 10 x 5kg
Burpees 3 x 15Sept 15
Bench Press 5 x 72.5kg, 5 x 82.5kg, 7 x 92.5kg
Incline Row 10,10,10,10,7 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,8 x 60kg (60 secs)
Ab Circuit (3 sets, 30 secs rest):A1 Stir the Pot 3 x 5 each way
A2 Side Plank with Raised Leg 2 x 20 secs per side
A3 Hanging Leg Raise 3 x 6B1 DB Hammer Curls 20,20,18 x 10kg
B2 DB Skull Crushers 20,20 x 10kgRotator Cuff 2 x 10 x 5kg
Burpees 3 x 15 – best of 48 secsSept 16
Pilates (20 mins) and Stretching (10 mins)
Sept 17
Rugby Training
8 attackers v 443 guys in tackle pads – like a gauntlet of defenders, had to work on rucking and exposing space
Attack v Defence, ~ 14 per team. Defence kick it out from their try line and come up to defend, turnover ends the game or if attack score.
Sept 18
OHP 5 x 40kg, 5 x 45kg, 8 x 50kg
Strict Pullups (30 total) 8,7,6,5,4 – dead hang each rep
A1 DB Hammer Curls 20,20,20,17 x 10kg
A2 DB Skull Crushers 20,20,20 x 10kg
Ab Circuit (3 sets, 30 secs rest):B1 Stir the Pot 3 x 5 each way
B2 Side Plank with Raised Leg 2 x 25 secs per side
B3 Hanging Leg Raise 3 x 7Rotator Cuff 2 x 12 x 5kg
Burpees 3 x 16 – best of 47 secsSept 21
Power Clean 2 x 8 x 60kg
Hex Bar Deadlift 5 x 90kg, 5 x 105kg, 10 x 120kg
RDL 4 x 8 x 60kg – easy
Ab Circuit (3 sets, 30 secs rest):A1 Stir the Pot 3 x 5 each way
A2 Side Plank with Raised Leg 2 x 30 secs per side
A3 Hanging Leg Raise 3 x 8
Sept 22Bench Press 3 x 77.5kg, 3 x 87.5kg, 4 x 100kg
Incline Row 10,10,10,7,9 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,7 x 60kg (60 secs)
A1 DB Hammer Curls 20,20,20 x 10kg
A2 DB Skull Crushers 20,20,20 x 10kg
Rotator Cuff 2 x 10 x 5kg
Burpees 3 x 18 – best of 66 secsSept 23
Pilates (20 mins) and Stretching (10 mins)
Also did the self myofascial release on my calf from recent article and could tell the next day in pogo jumps.
Sept 24
Hex Bar Deadlift 5 x 90kg, 5 x 105kg, 5 x 120kg
Pogo Jumps 3 x 25 x 2.5kg
BBB Squats 3 x 10 x 85kg
SL Hip Raise – 3 x 12 (15 secs rest between legs)Sept 25
OHP 3 x 42.5kg, 3 x 47.5kg, 8 x 55kg
Strict Pullups (25 total) 8,7,7,3
A1 DB Hammer Curls 20,20,20 x 10kg
A2 DB Skull Crushers 20,20,20 x 10kg
Ab Circuit (3 sets, 30 secs rest):B1 Stir the Pot 3 x 6 each way
B2 Side Plank with Raised Leg 2 x 30 secs per side
B3 Hanging Leg Raise 3 x 8Burpees – Tabata (4 mins) – 51 total
Sept 26
Pilates (20 mins), Stretching (10 mins), Self Myofascial release on HS, Calf, Tib Ant
Sept 27
Rugby Match – 3rd XV (Won 418)
Scored two tries.
Sept 30
BW: 72.6kg / 160lbs
Hex Bar Deadlift 3 x 100kg, 3 x 112.5kg, 4 x 125kg
Pogo Jumps 3 x 25 x 2.5kg
BBB Squats 3 x 10 x 85kg
Glute Bridge 3 x 15 x 20kg (90 secs rest) 
February 12, 2019 at 8:09 pm #9317
Oct 1
BW: 72.2kg / 159lbs
OHP 5 x 45kg, 3 x 50kg, 7 x 57.5kg
Pullups – 9, 7, 7, 5, 2
A1 DB Hammer Curls 20,20 x 10kg
A2 DB Skull Crushers 20,20 x 10kg
Burpees (1 min on/off) 22, 7* – *stopped as my bicep was pulling when on the groundI tweaked my bicep on Sunday the morning after rugby and was hoping to sneak through this session without it flaring up.
Oct 2
Pilates (20 mins)
Oct 4
Rugby Match – 3rd XV (Won 5917)
Scored one try.
Oct 6
KB Swing (warm up) 2 x 10 x 15kg
Power Clean 3 x 8 x 60kg
Hex Bar Deadlift 5 x 105kg, 3 x 120kg, 5 x 132.5kg
Pogo Jumps 4 x 25 x 2.5kgRDL 4 x 8 x 60kg (90 secs)
Abductor/Adductor Raises 2 x 15
Oct 6 part 2
BW: 72.7kg (160lbs)
Bench Press 5 x 82.5kg, 3 x 92.5kg, 2 x 105kg
Incline Row 5 x 10 x 22.5kg
Close Grip Bench Press 10,10,10,10,8 x 60kg
A1 Bicep Curls 20,20,20,18 x 10kg
A2 Skull Crushers 20,20,20 x 10kg
Rotator Cuff 2 x 12 x 5kgOct 9
BW: 73.3kg (161lbs) – poor diet last few days so not a lean gain
OHP 5 x 40kg, 5 x 47.5kg, 11 x 52.5kg
Pullups – 9, 8, 6, 5, 2
Ab Circuit (2 sets, 30 secs rest):
B1 Stir the Pot – 7 each way
B2 Side Plank with Raised Leg – 2 x 30 secs per side
B3 Hanging Leg Raise – 8
Burpees 1 min on/off x 3 – 20, 20, 20 – wasn’t happy with my overeating so put these back in for todayOct 11
BW: 72.8kg (160lbs)
KB Swing (warm up) 2 x 10 x 15kg
Power Clean (2nd warm up) 3 x 6 x 65kg
Hex Bar Deadlift 5 x 95kg, 5 x 110kg, 8 x 122.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 4 x 10 x 62.5kg (90 secs)
Abductor/Adductor Raises 2 x 15Oct 12
BW: 72.5kg (160lbs) – always goes down the day after leg day
Bench Press 5 x 75kg, 5 x 85kg, 6 x 95kg
Incline Row 10,10,10,10,8 x 22.5kg
Close Grip Bench Press 10,10,10,10,8 x 60kg
A1 Bicep Curls 10kg x 20,20,20,20
A2 Skull Crushers 10kg x 20,20,20,16
Rotator Cuff 2 x 12 x 5kg
Abs – 3 x (Front Plank 30 sec w squeeze, VSitup x 15)Oct 14
BW: 72.9kg (161lbs)
KB Swings (warm up) 2 x 10 x 15kg
Hex Bar Deadlift 5 x 100kg, 5 x 110kg, 5 x 122.5kg
Pogo Jumps 4 x 25 x 2.5kg
BBB Back Squats 5 x 10 x 85kg
Glute Bridge 3 x 12 x 25kgOct 16
BW: 73.0kg (161lbs)
OHP 3 x 45kg, 3 x 50kg, 7 x 57.5kg
Pullups – 8,7,6,5,4
A1 Bicep Curls 10kg x 20,20,20
A2 Skull Crushers 10kg x 20,20,20
Front Plank 3 x 30 secs
VSitups 3 x 15Oct 18
Rugby Match – 3rd XV (Won 1915)
Oct 19
BW: 73.4kg (162lbs)
OHP 5 x 47.5kg, 3 x 52.5kg, 6 x 60kg
Pullups – 10,8,6,6
Front Plank 3 x 30 secs
VSitups 3 x 15Oct 20
BW: 73.5kg (162lbs)
KB Swing (warm up) 2 x 10 x 15kg
Power Clean (2nd warm up) 3 x 6 x 65kg
Hex Bar Deadlift 3 x 102.5kg, 3 x 115kg, 3 x 130kg, 6 x 130kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 4 x 10 x 65kg (90 secs)
Abductor/Adductor Raises 2 x 15Oct 22
BW: 73.2kg (161lbs)
KB Swings (warm up) 2 x 10 x 15kg
Hex Bar Deadlift 3 x 100kg, 3 x 115kg, 3 x 130kg
Pogo Jumps 3 x 25 x 2.5kg
BBB Back Squats 3 x 10 x 90kgBench Press 3 x 80kg, 3 x 90kg, 3 x 102.5kg
Incline Row 3 x 10 x 22.5kg
Close Grip Bench Press 3 x 10 x 60kg
Rotator Cuff 2 x 12 x 5kg
Front Plank 3 x 40 secs, V Sit 3 x 15Oct 25
Rugby Match – 3rd XV (Won 1810)
Oct 27
OHP 5 x 42.5kg, 5 x 50kg, 8 x 55kg
Pullups 5 x 6Oct 28
BW 72.7kg (160lbs)
KB Swings 2 x 10 x 15kg
Power Clean 3 x 6 x 65kg
Hex Bar Deadlift 5 x 110kg, 3 x 122.5kg, 6 x 137.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 4 x 10 x 65kg (90 secs rest)
Adductor/Abductor Raise 2 x 15
Hex Bar Deadlift Hold – 70kg for 62 secsOct 29
BW 73.0kg (161lbs)
Bench Press 5 x 85kg, 3 x 95kg, 1 x 107.5kg
Incline Row 4 x 8 x 22.5kg (90 secs)
Close Grip Bench Press 8,8,8,5 x 70kg (2.5 mins)
A1 Bicep Curls 12.5kg x 12,12,12,12 (1 min)
A2 Skull Crushers 12.5kg x 12,12,12 (2 min)
Rotator Cuff 2 x 12 x 5kg
Front Plank 3 x 40 secs, V Sit 3 x 15Oct 31
BW: 73.2kg (161lbs)
KB Swings 2 x 10 x 15kg
Hex Bar DL 5 x 110kg, 3 x 125kg, 2 x 140kg – grip failed almost immediately!
BBB Squat 5 x 10 x 95kg – FMLegs, that was rough 
February 12, 2019 at 8:15 pm #9318
Nov 3 (Deload)
Hex Bar Deadlift 5 x 60kg, 5 x 75kg, 5 x 90kg
OHP 5 x 27.5kg, 5 x 32.5kg, 5 x 40kgNov 5 (Deload)
Bench Press 5 x 45kg, 5 x 55kg, 5 x 65kg
Nov 6 (Deload)
BW: 73.7kg (162lbs)
Hex Bar Deadlift 5 x 60kg, 5 x 75kg, 5 x 90kg
Pilates (20 mins)Nov 9
BW: 74.1kg (163lbs)
KB Swings 2 x 10 x 15kg
Power Clean 2 x 5 x 70kg – performed as singles
Hex Bar Deadlift – 5 x 97.5kg, 5 x 112.5kg, 11 x 127.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 4 x 10 x 65kg
Adductor/Abductor Raise 2 x 15
Grip Strength: Hex Bar Hold 100kg for 34 secsNov 10
OHP 5 x 42.5kg, 5 x 50kg, 8 x 55kg
Pulllups 5 x 6
A1 Curls 15kg x 10, 10, 9
A2 Crushers 15kg x 10, 10, 10
Plank 40 sec, VSit 15Nov 12
Bench Press 5 x 75kg, 5 x 85kg, 5 x 97.5kg
Incline Rows 4 x 8 x 22.5kg
Close Grip Bench Press 4 x 8 x 70kg
Rotator Cuff 2 x 12 x 5kgNov 15
Rugby Match – 3rd XV (Won 415)
Scored one try.
Nov 17
Workout in a real gym! Metroflex in South London. http://goo.gl/7ZP1XB
KB Swing 2 x 10 x 15kg
Power Clean 3 x 4 x 70kg
Hex Bar Deadlift 3 x 105kg, 3 x 120kg, 7 x 135kg
Pogo Jump 4 x 25 x 2.5kg
RDL 4 x 10 x 65kg
Abductor/Adductor Raise 2 x 15
Hanging Leg Raise 4 x 8
Plate Pinch 3 x 20 secs with 2 x 5kg plates (so 10kg with left hand, then swap hands every 20 secs)Nov 18
Bench Press 3 x 80kg, 3 x 90kg, 3 x 102.5kg
Incline Row (machine) 12 x 15kg, 3 x 12 x 17.5kg
Alternate DB Bench Press 32.5kg x 20, 20, 12, 12
Alt DB Curls 15kg x 10, 10, 9, 8
Rotator Cuff 2 x 12 x 5kg
Ab Wheel 3 x 15 (60 secs)There are definitely some machines that I haven’t the scoobiest f**king doo how to use but I watched a guy use the machine row and jumped on after him to save me finding a sturdy bench for incline rows.
Nov 19
KB Swing 2 x 15 x 15kg
Hex Bar Deadlift 3 x 105kg, 3 x 120kg, 3 x 135kg
Pogo Jumps 3 x 25 x 2.5kg
Back Squat 3 x 10 x 100kg (60 secs)
Adductor/Abductor Raise 2 x 15
Hanging Leg Raise 4 x 8Nov 20
BW: 73.4kg (162lbs) – not bad the day after legs
OHP 3 x 45kg, 3 x 52.5kg, 5 x 60kg
Pullups (35 total) 7, 10, 6, 6, 5 + 1
Close Grip Bench Press 8, 8, 8, 6 x 70kg
Single Arm DB Extension 16kg x 10, 7 – abandoned when I realised I could do tricep pushdown on the cable machine
Tricep Pushdown – 4 x 10 x 25kg
Bicep Cable Curl – 1 x 10 x 30kg, 2 x 10 x 35kgLike a kid in a candy shop! It didn’t cross my mind that I can use the cables for my triceps and i’m really pleased with the pump I got with that compared to normal bi/tri work.
Nov 22
Rugby Match – 3rd XV (Lost 7214)
Nov 24
Abductor/Adductor Raise 15 reps
KB Swing 2 x 15 x 15kg
Power Clean 3 x 4 x 70kg
Hex Bar Deadlift 5 x 112.5kg, 3 x 127.5kg, 2 x 145kg – grip was slightly wrong and the bar was tilting forwards
Pogo Jump 4 x 25 x 2.5kg
RDL 4 x 10 x 65kg
Hanging Leg Raise 4 x 8
Plate Pinch 3 x 20 secs with 2 x 5kg platesNov 25
Bench Press 5 x 85kg, 3 x 97.5kg, 1 x 107.5kg (assisted?)
Alternate DB Bench Press 27.5kg x 20, 20, 20, 18, 14 (60 secs)
Incline Row (machine) 3 x 10 x 20kg, 2 x 10 x 17.5kg
Cable Curls 5 x 10 x 35kg (60 secs)
Rotator Cuff 15 x 4.5kg external, 8 x 8.5kg internalNov 27
KB Swing 2 x 15 x 15kg
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Hex Bar Deadlift (hold just above floor 5 secs) 4 x 3 x 90kg
Back Squat 10, 10, 10, 6 x 100kg (60 secs)
Adductor/Abductor Raise 2 x 15
Hanging Leg Raise 4 x 9Nov 28
OHP 5 x 50kg, 3 x 55kg, 4 x 62.5kg
Pullups (35 total) 13, 10, 6, 6
Bench Press 80kg x 10, 7, 5, 4, 4 (90 secs)
Tricep Pushdown – 5 x 10 x 25kg
Bicep Cable Curl – 4 x 10 x 35kg 
February 12, 2019 at 8:20 pm #9319
Dec 3
Deload week
Deadlift 5 x 60kg, 5 x 75kg, 5 x 90kg
DB OHP 3 x 5 x 20kg
Pressups 3 x 15Dec 6
Rugby Match – 5th XV (Won 123)
Dec 9
KB Swings 2 x 15 x 15kg
Abductor/Adductor Raise 2 x 15
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Hex Bar Deadlift 5 x 100kg, 5 x 115kg, 8 x 130kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 5 x 10 x 65kg
Leg Raise 4 x 9
Plate Pinch 3 x 30 secs w 10kg
Bench Press 5 x 75kg, 5 x 85kg, 5 x 97.5kg
Machine Row 5 x 10 x 20kg
DB Bench Press 27.5kg x 20, 20, 20, 16, 12
Cable Curl 5 x 10 x 35kg
Rotator CuffDec 12
KB Swing 2 x 15 x 15kg
Adductor/Abductor Raise 15
Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg
Back Squat 5 x 90kg, 5 x 105kg, 7 x 120kg
BBB Back Squat 3 x 10 x 100kgOHP 5 x 45kg, 5 x 50kg, 5 x 57.5kg
A1 Bench Press 80kg x 10, 5, 5, 4 (3060 secs between exercises)
A2 Pullups 11, 7, 6Dec 16
Machine Row 6 x 10 x 20kg
Bench Press 6 x 3 x 95kg
Alternate DB Bench Press (2 mins) 5 x 20 x 27.5kg, 16 x 27.5kg
Cable Curl 12, 12, 8, 8 x 35kg, 10 x 30kg
Rotator CuffDec 17
BW 76.7kg (169lbs)
KB Swings 2 x 15 x 15kg
Adductor/Abductor Raise 2 x 15
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
Hex Bar Deadlift 3 x 107.5kg, 3 x 122.5kg, 7 x 137.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 5 x 10 x 65kg
Hanging Leg Raise 4 x 10
Plate Pinch, double hand 3 x 30 secs x (2 x 10kg plates)Dec 20
Rugby Match – 3rd XV (Won 787)
Played bottom of the table. So easy to break their defensive line that the ball rarely came out to me. Think I touched it three times and passed every time. Ran a lot of support lines, think I could’ve got 45 tries if people weren’t so selfish.
Dec 21
KB Swing 2 x 15 x 20kg
Adductor/Abductor Raise 2 x 15
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Back Squat 3 x 100kg, 3 x 112.5kg, 8 x 125kg
BBB Back Squat 5 x 10 x 90kg – filthy
Glute Bridge 3 x 12 x 30kgDec 24
Seated OHP 3 x 3 x 60kg
Lat Pulldown 10 x 50kg, 3 x 10 x 45kg, 1 x 10 x 40kg
Bench Press 3 x 10 x 65kg, 1 x 8 x 60kg
A1 Tricep Cable Pushdown 3 unknown plates on machine x 10, 10, 10, 12, 15
A2 Bicep Curls 5 x 10 x 30kgDec 30
BW 76.5kg (169lbs)
KB Swings 2 x 15 x 15kg
Adductor/Abductor Raise 2 x 15
Power Clean 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
Hex Bar Deadlift 5 x 115kg, 3 x 130kg, 2 x 147.5kg
Pogo Jumps 4 x 25 x 2.5kg
RDL 5 x 10 x 70kg
Hanging Leg Raise 4 x 10Dec 31
Bench Press 6 x 3 x 95kg
Machine Row 6 x 10 x 20kg
DB Bench Press 27.5kg x 10, 10, 10, 8, 5, 5
Tricep Cable Pushdown 6 x 10 x 25kg
Cable Curl 6 x 10 x 35kg
Rotator Cuff——————————–
Quite a strong year, bench in particular was over 100kg a few times. Chopping and changing my sessions a lot.

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