2014 Training Log

Viewing 2 posts - 11 through 12 (of 12 total)
  • Author
    Posts
  • #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.

Viewing 2 posts - 11 through 12 (of 12 total)
  • You must be logged in to reply to this topic.