2014 Training Log

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  • January 1, 2015 at 7:34 pm #9308
    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

      February 12, 2019 at 7:38 pm #9309
      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

        February 12, 2019 at 7:44 pm #9310
        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

          February 12, 2019 at 7:47 pm #9311
          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

            February 12, 2019 at 7:48 pm #9312
            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

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