2014 Training Log

This topic contains 11 replies, has 1 voice, and was last updated by Fraser_9to5 Fraser_9to5 1 month ago.

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  • #9308
    Fraser_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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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