2014 Training Log

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  • February 12, 2019 at 7:50 pm #9313
    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.

      February 12, 2019 at 7:54 pm #9314
      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

        February 12, 2019 at 7:57 pm #9315
        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

          February 12, 2019 at 8:03 pm #9316
          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)

            February 12, 2019 at 8:09 pm #9317
            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

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