2014 Training Log

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    • #9308
      Fraser_9to5Fraser_9to5
      Keymaster

      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 50kg

      Track 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 42.5kg

      Jan 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 mins

      Jan 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 15kg

      Jan 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 secs

      300m 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 20

      Jan 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 45kg

      Jan 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 15kg

      Jan 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 20

      Jan 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 secs

      General Strength Circuits 5 x (3 x 30 secs)
      Ab Planks 3 x (side, side, front) x 30 secs

      Jan 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 20

      Jan 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 45kg

      Jan 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 secs

      Jan 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 15kg

      Jan 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 20

      Jan 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 45kg

      Jan 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 secs

      Jan 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

    • #9309
      Fraser_9to5Fraser_9to5
      Keymaster

      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 secs

      Feb 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 45kg

      Feb 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 6.4-6.7ph, 3 degree incline, 46 mins

      Feb 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 20

      Feb 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 mins

      Feb 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 mins

      Feb 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 15kg

      Feb 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 25

      Feb 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 45kg

      Feb 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 mins

      Feb 22

      Snatch (1) to Overhead Squat (reps) 3 x 10 x 40kg

      Rugby Match (Lost 24-19)

      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 6.5kph

      Feb 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 6.6kph

      Feb 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 runs

      Feb 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 incline

      Feb 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

    • #9310
      Fraser_9to5Fraser_9to5
      Keymaster

      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 6.7kph

      Mar 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 6.6kph

      Mar 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, 1:10

      Abs

      A1 Crunch w Pause 4 x 30
      A2 Reverse Crunch 4 x 30

      B1 Weighted Twists 4 x 30 x 10kg
      B2 Hanging Leg Raise 4 x 15

      Treadmill 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 up

      Mar 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 post

      Mar 8

      Rugby Match (Lost 30-19)

      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 post

      Mar 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 reps

      Mar 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, 1:07

      Took 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 15

      B1 Crunch w Pause 4 x 30
      B2 Reverse Crunch 4 x 30

      Prone 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 reps

      Mar 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, 60

      Mar 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 post

      Mar 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 post

      Mar 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 post

      Mar 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 post

      Mar 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, 1:06

      Pleased 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 15

      B1 Crunch w Pause 4 x 30
      B2 Reverse Crunch 4 x 30

      Prone Knee Tuck on Swiss Ball 4 x 10

      Mar 22

      Rugby Match (Lost 38-3)

      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 post

      Mar 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 post

      Mar 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

    • #9311
      Fraser_9to5Fraser_9to5
      Keymaster

      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, post

      I 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 post

      Apr 9

      Front Squats 4 x 8 x 70kg
      Deadlift 4 x 4 x 120kg
      Lunge Jumps 4 x 8
      Abs 3 mins

      Apr 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 post

      Apr 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, post

      Apr 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, post

      Apr 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 mins

      Just 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

    • #9312
      Fraser_9to5Fraser_9to5
      Keymaster

      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 mins

      May 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 mins

      May 18

      Power Clean 3 x 5 x 80kg
      Bench Press 3 x 5 x 92.5kg
      Back Squat 3 x 5 x 110kg

      May 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 mins

      May 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 mins

      May 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

    • #9313
      Fraser_9to5Fraser_9to5
      Keymaster

      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 mins

      June 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
      Pull-ups 3 x 8
      DB Incline Curls 3 x 10 x 15kg
      Abs 2 x 3 mins

      June 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 mins

      June 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
      Pull-ups 2 x 8
      Chin Ups 2 x 10
      Abs 2 x 3 mins

      June 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 mins

      June 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 mins

      June 29

      Abs 2 mins

      Power Clean 3 x 10 x 65kg
      Bench Press 3 x 10 x 80kg
      Back Squat 3 x 10 x 100kg

      Had two weeks resting a pec injury, did play 9-a-side football for an hour on the 24th and 26th and found it worked me a lot aerobically.

    • #9314
      Fraser_9to5Fraser_9to5
      Keymaster

      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 mins

      July 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 mins

      July 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 mins

      July 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 mins

      July 16

      Rugby Training

      Gym Tests

      Max. Pressups (to depth) in 2 mins – 80
      Max. Burpees (with jump & overhead clap) in 2 mins – 42

      July 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 mins

      July 24

      5-a-side football tournament

      Played 7 x 12-15 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 mins

      July 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 mins

      July 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 press-up, 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

    • #9315
      Fraser_9to5Fraser_9to5
      Keymaster

      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 mins

      Aug 4

      Rugby Training

      One of those anti-winger 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 mins

      Aug 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 mins

      Aug 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 mins

      Aug 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 mins

      Aug 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 mins

      Aug 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 mins

      Aug 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 heavier

      Aug 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 mins

      Aug 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 mins

      Aug 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 5kg

      Aug 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

    • #9316
      Fraser_9to5Fraser_9to5
      Keymaster

      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 mins

      Sept 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 10

      Sept 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 side

      Sept 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 15

      Sept 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, 3

      Sept 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 15

      Sept 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 6

      B1 DB Hammer Curls 20,20,18 x 10kg
      B2 DB Skull Crushers 20,20 x 10kg

      Rotator Cuff 2 x 10 x 5kg
      Burpees 3 x 15 – best of 48 secs

      Sept 16

      Pilates (20 mins) and Stretching (10 mins)

      Sept 17

      Rugby Training

      8 attackers v 4-4-3 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 7

      Rotator Cuff 2 x 12 x 5kg
      Burpees 3 x 16 – best of 47 secs

      Sept 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 22

      Bench 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 secs

      Sept 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 8

      Burpees – 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 41-8)

      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)

    • #9317
      Fraser_9to5Fraser_9to5
      Keymaster

      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 ground

      I 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 59-17)

      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 2.5kg

      RDL 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 5kg

      Oct 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 today

      Oct 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 15

      Oct 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, V-Situp 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 25kg

      Oct 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
      V-Situps 3 x 15

      Oct 18

      Rugby Match – 3rd XV (Won 19-15)

      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
      V-Situps 3 x 15

      Oct 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 15

      Oct 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 90kg

      Bench 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 15

      Oct 25

      Rugby Match – 3rd XV (Won 18-10)

      Oct 27

      OHP 5 x 42.5kg, 5 x 50kg, 8 x 55kg
      Pullups 5 x 6

      Oct 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 secs

      Oct 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 15

      Oct 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

    • #9318
      Fraser_9to5Fraser_9to5
      Keymaster

      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 40kg

      Nov 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 secs

      Nov 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, V-Sit 15

      Nov 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 5kg

      Nov 15

      Rugby Match – 3rd XV (Won 41-5)

      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 8

      Nov 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 35kg

      Like 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 72-14)

      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 plates

      Nov 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 internal

      Nov 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 9

      Nov 28

      OHP 5 x 50kg, 3 x 55kg, 4 x 62.5kg
      Pull-ups (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

    • #9319
      Fraser_9to5Fraser_9to5
      Keymaster

      Dec 3

      Deload week

      Deadlift 5 x 60kg, 5 x 75kg, 5 x 90kg
      DB OHP 3 x 5 x 20kg
      Press-ups 3 x 15

      Dec 6

      Rugby Match – 5th XV (Won 12-3)

      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 Cuff

      Dec 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 100kg

      OHP 5 x 45kg, 5 x 50kg, 5 x 57.5kg
      A1 Bench Press 80kg x 10, 5, 5, 4 (30-60 secs between exercises)
      A2 Pull-ups 11, 7, 6

      Dec 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 Cuff

      Dec 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 78-7)

      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 4-5 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 30kg

      Dec 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 30kg

      Dec 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 10

      Dec 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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