2015 Training Log

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  • January 1, 2016 at 6:00 pm #9296
    Fraser_9to5
    Keymaster

      I’m going back even further as I can copy across my training log from the website I stored it on. I was training at MetroFlex Gym in Sydenham, my only year at a commercial gym.

      Jan 5 2015

      Ad/Ab Raise – 2 x 15
      Side Lying Clam – 2 x 15
      KB Swing – 2 x 15 x 20kg
      Power Clean – 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
      Deadlift (Conventional) – 5 x 110kg, 5 x 120kg, 5 x 130kg
      Plyo Jumps – 4 x 25 x 2.5kg
      Bent Over Row – 5 x 60kg, 5 x 5 x 70kg
      BBB Back Squat – 5 x 10 x 90kg
      V-Situps – 3 x 15
      Grip Master – Heavy: Power Grip 2 x 8

      Jan 8

      Suicides on Football Pitch (18yd, Half, Oppo 18yd, Full)
      5 runs, 3 mins rest. 92 sec, 94 sec, 93 sec, 102 sec, 97 sec

      Jan 14

      Ab/Ad Raise 2 x 15
      KB Swing 2 x 15 x 20kg
      Power Clean & Front Squat 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg* – *only one front squat
      Back Squat 2 x 110kg, 2 x 115kg, 3 x 120kg, 3 x 125kg, 2 x 3 x 120kg
      Pogo Jumps 4 x 25 x 2.5kg
      RDL 5 x 10 x 70kg
      Hanging Leg Raise 4 x 10

      Jan 15

      OHP 6 x 3 x 60kg
      T-Bar Row 2 x 10 x 25kg, 10 x 30kg, 3 x 10 x 40kg
      Bench Press 4 x 10 x 60kg, 7 x 60kg, 6 x 60kg
      Lat Pulldown 4 x 10 x 40kg, 10 x 50kg, 10 x 40kg
      Cable Curl 4 x 10 x 35kg

      17 Jan

      Rugby Match – 4th XV (Won 26-22)

      19 Jan

      Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
      Deadlift 3 x 100kg, 3 x 110kg, 3 x 120kg, 2 x 3 x 130kg, 3 x 135kg
      Plyo Jumps 2 x 25 x 2.5kg
      Bent Over Rows 5 x 5 x 70kg
      Back Squat 5 x 8 x 100kg (2 mins)
      V-Situps 4 x 15

      20 Jan

      Bench Press 3 x 90kg (2), 95kg (2), 90kg (2) – as in 6 sets in a pyramid.
      Machine Rows 5 x 10 x 20kg
      DB Bench 3 x 10 x 27.5kg
      Incline DB Bench 3 x 8 x 22.5kg
      Chin Ups 10, 9, 7, 7, 5
      Tricep Pushdown 10 x 25kg, 4 x 10 x 30kg, 10 x 35kg
      More Machine Rows 10 x 20kg, 2 x 10 x 22.5kg

      22 Jan

      Power Clean & Front Squat 2 x 70kg, 2 x 75kg, 2 x 80kg, 2 x 85kg
      Back Squat 4 x 100kg, 4 x 110kg, 3 x 4 x 120kg
      RDL 5 x 8 x 75kg (90 secs)

      23 Jan

      Lat Pulldown 4 x 10 x 90lb?, 2 x 10 x 105lb?
      OHP 2 x 3 x 60kg, 3 x 65kg, 3 x 3 x 60kg
      T-Bar Row 4 x 10 x 40kg, 2 x 10 x 30kg
      Bench Press 4 x 8 x 70kg, 6 x 70kg (90 secs)
      Kneeling Cable Crunches 10 x 70kg, 10 x 65kg, 2 x 10 x 60kg
      Cable Curl 10 x 35kg, 4 x 10 x 40kg

      28 Jan

      Bench Press 3 x 90kg, 90kg, 95kg, 95kg, 90kg, 90kg
      Machine Rows 6 x 10 x 21.25kg
      Incline DB Bench 3 x 10 x 22.5kg (90 secs) 10, 8, 8 x 22.5kg
      Weighted Pull Ups – 6,6,5,5,4 x BW +5kg
      Kneeling Cable Crunch 4 x 15 x 65kg
      Tricep Pushdown 6 x 10 x 35kg

      31 Jan

      Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
      Deadlift 3 x 110kg, 3 x 120kg, 2 x 3 x 130kg, 3 x 135kg, 2 x 135kg
      Plyo Jumps 2 x 25 x 2.5kg
      Bent Over Rows 5 x 5 x 70kg
      Back Squat 5 x 8 x 105kg (2 mins)

      February 12, 2019 at 6:06 pm #9297
      Fraser_9to5
      Keymaster

        1 Feb

        Bench Press 5 x 3 x 92.5kg, 3 x 97.5kg
        Pullups 5 x 6
        Incline DB Bench 2 sets of 3 x 10 x 22.5kg
        Machine Row 6 x 10 x 21.25kg
        Kneeling Cable Crunch 4 x 12 x 70kg
        Tricep Pushdown 6 x 10 x 35kg

        3 Feb

        KB swings, Abductor/Adductor & Glute work to warm up
        Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
        Back Squat 4 x 100kg, 4 x 110kg, 4 x 120kg, 2 x 4 x 125kg
        Plyo Jumps 2 x 25 x 2.5kg
        Smith Machine RDL 5 x 8 x 75kg (90 secs)

        5 Feb

        OHP 2 x 3 x 60kg, 3 x 3 x 62.5kg, 3 x 60kg
        T-Bar Row 6 x 10 x 40kg
        Bench Press 5 x 8 x 75kg (2 mins)
        Lat Pulldown 10 x 40kg, 3 x 10 x 50kg, 2 x 10 x 40kg
        Kneeling Cable Crunches 4 x 12 x 70kg
        Cable Curl 6 x 10 x 40kg

        7 Feb

        Rugby Match – 4th XV (Lost ~70-12)

        10 Feb

        Power Clean 2 x 2 x 80kg, 2 x 2 x 85kg
        Deadlift 4 x 4 x 120kg, 4 x 130kg
        Plyo Jumps 2 x 25 x 2.5kg
        Bent Over Rows 5 x 5 x 75kg
        BBB Deadlift 5 x 10 x 80kg

        12 Feb

        Bench Press 6 x 3 x 95kg
        Weighted Pullups 2 x 6 x 5kg, 3 x 5 x 5kg
        Incline DB Press 2 x 3 x 10 x 22.5kg
        Machine Row 6 x 10 x 21.25kg
        Kneeling Cable Crunch 4 x 15 x 70kg
        Tricep Pushdown 5 x 8 x 40kg (90 secs)

        14 Feb

        Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg, 2 x 90kg
        OHP 6 x 3 x 62.5kg
        Back Squat 5 x 4 x 120kg
        Plyo Jumps 2 x 25 x 2.5kg
        T Bar Rows 3 x 10 x 40kg, 3 x 10 x 45kg, 4 x 55kg
        Smith Machine RDL 5 x 8 x 75kg (90 secs)

        15 Feb

        Bench Press 3 x 8 x 80kg, 7 x 80kg, 5 x 80kg
        Lat Pulldown 6 x 10 x 40kg
        BB Bicep Curl 3 x 10 x 30kg

        17 Feb

        Deadlift (deload) 3 x 5 x 70kg
        Bench Press (deload) 3 x 5 x 60kg
        Exercise Bike 12 mins
        Treadmill 12 mins

        18 Feb

        Exercise Bike – 50 mins

        Just plodded along on it, was only there to keep my girlfriend company in the gym.

        19 Feb

        OHP (deload) 3 x 5 x 30kg
        Back Squat (deload) 3 x 5 x 60kg
        Abs 3.5 mins

        21 Feb

        Rugby Match – 5th XV (Won 25-5)

        Scored one try.

        23 Feb

        Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg
        Deadlift 5 x 4 x 125kg
        Plyo Jumps 2 x 25 x 2.5kg
        Bent Over Rows 5 x 5 x 70kg
        Deadlift 5 x 9 x 90kg (75 secs)

        24 Feb

        Bench Press 2 x 3 x 95kg, 2 x 3 x 100kg, 2 x 3 x 95kg
        Weighted Pullups 6,6,5 x 5kg, 2 x 6 x BW
        Incline DB Press 3 x 10 x 22.5kg, 10,10,7 x 22.5kg
        Machine Row 2 x (2 x 10 x 22.5kg, 1 x 10 x 20kg)
        Tricep Dips 15, 12, 9, 8
        Ab Ripper X – complete

        27 Feb

        Power Clean 2 x 75kg, 2 x 80kg, 2 x 85kg
        Back Squat 5 x 4 x 120kg
        Plyo Jumps 2 x 25 x 2.5kg
        RDL 5 x 8 x 80kg

        February 12, 2019 at 6:08 pm #9298
        Fraser_9to5
        Keymaster

          1 Mar

          OHP 6 x 3 x 62.5kg
          T-Bar Row 5 x 12 x 45kg
          Bench Press 8,8,8,6,6 x 80kg (2 mins)
          Lat Pulldown 6 x 10 x 50kg
          Preacher Curl 5 x 8 x 20kg
          Ab Ripper X

          4 Mar

          Power Clean 2 x 5 x 70kg, 5 x 75kg
          A1 Back Squat 3 x 5 x 110kg
          A2 Borzov Jumps 3 x 5
          RDL 10,9,8,7,6 x 70kg
          Bench Press (30 reps, 30 secs rest) 80kg x 13, 6, 5, 4, 2
          Machine Rows 6 x 10 x 22.5kg
          B1 Pull-ups (30) = 9, 7, 5, 5, 4
          B2 Alternate DB Press (30) 20kg x 10, 8, 7, 5
          Ab Ripper X

          7 Mar

          Power Clean 3 x 5 x 75kg
          A1 Deadlift 3 x 5 x 120kg
          A2 Squat Jumps 2 x 5 (forgot them first set)
          Back Squat 12, 10, 8 x 90kg, 12 x 90kg, 10 x 95kg, 8 x 100kg
          OHP 2 x (6 x 50kg, 5 x 55kg, 4 x 60kg)
          T-Bar Row 5 x 10 x 45kg
          Lat Pulldown 5 x 10 x 50kg
          3 Way Shoulder Raise 12,10,8 x 5kg per hand

          10 Mar

          Power Clean 3 x 5 x 75kg
          Back Squat 3 x 5 x 110kg
          Bench Press 3 x 5 x 90kg
          Bent Over Rows (smith machine) 6 x 10 x 50kg
          Incline DB Press (30 total, 30 secs rest) 25kg x 14, 7, 5, 4
          Deadlift 4 x 10 x 100kg (60 secs)
          Hex Bar Shrugs 6 x 10 x 40kg

          15 Mar

          Power Clean 5 x 75kg, 4 x 80kg, 3 x 85kg, 2 x 90kg, 0 x 95kg
          Back Squat 5 x 110kg, 4 x 115kg, 3 x 120kg, 2 x 125kg, 1 x 130kg
          RDL 4 x 8 x 70kg
          Bench Press 5 x 90kg, 4 x 92.5kg, 3 x 95kg, 2 x 97.5kg, 2 x 100kg
          Machine Row 4 x 10 x 22.5kg
          DB OHP 10 x 25kg, 10 x 22.5kg, 4+4 (alternate) x 22.5kg, 8 (alternate) x 22.5kg
          Pullups 8,7,6,5,4

          19 Mar

          Power Cleans 4 x 4 x 80kg
          A1 Back Squat 4 x 4 x 115kg
          A2 Borzov Jumps 4 x 4
          Deadlift 4 x 10 x 110kg (2 mins)
          Bench Press 4 x 4 x 95kg
          Lat Pulldown 4 x 10 x 50kg
          T-Bar Rows 4 x 10 x 45kg

          24 Mar

          Abs

          25 Mar

          Press-ups, 50
          Hex Bar DL 3 x 5 x 70kg

          30 Mar

          Exercise Bike – 25km in 52:52 with resistance 3/7
          SL Calf Raises – 10

          February 12, 2019 at 6:12 pm #9299
          Fraser_9to5
          Keymaster

            1 Apr

            OHP 1 x 40kg, 1 x 60kg, 1 x 70kg
            Exercise Bike – 25km in 44:50 with resistance 3/7
            SL Calf Raises 2 x 10

            5 Apr

            Bench 8 x 60kg, 5 x 80kg, 3 x 90kg, 1 x 100kg, 0 x 115kg, 1 x 110kg
            Pullups 5 x 6

            9 Apr

            Power Clean 2 x 4 x 80kg
            Deadlift 3 x 100kg, 1 x 120kg, 1 x 130kg, 1 x 140kg (belt for 140kg+), 1 x 150kg, 1 x 160kg, 1 x 170kg, 1 x 180kg
            Bench Press 4 x 4 x 95kg
            Lat Pulldown 10 x 50, 60, 60, 50kg

            180kg deadlift was scrappy but 170kg went up smoothly.

            13 Apr

            Power Clean 3 x 10 x 65kg
            RDL 3 x 10 x 70kg
            Back Squat 3 x 100kg, 7, 8, 6 x 80kg
            Bench Press 4 x 4 x 95kg
            Machine Row 4 x 8 x 25kg
            DB OHP 3 x 8 x 22.5kg, 1 x 5 x 22.5kg + 3 reps alternate
            Pullups 4 x 7

            18 Apr

            Bench Press 4 x 8 x 70kg
            Alt DB Curl 3 x 8 x 12.5kg

            22 Apr

            Tempo Runs 108 yds (98.75m) 2 x 5 with 50m jog 50m walk (avg 15.8, 14.5)

            27 Apr

            Tempo Runs (grass)

            3 x 4 x 100m (50m jog, 50m walk recovery)

            15.8, 15.7, 15.6, 15.0 (avg 15.5)
            14.6, 15.0, 15.1, 15.0 (avg 14.9)
            15.0, 15.5, 15.5, 13.5 (avg 14.9)

            BW Walking Lunge 2 x 30

            I had a body-weight of 78.1kg (172lbs) on 27th April. Don’t remember ever being that heavy.

            February 12, 2019 at 6:15 pm #9300
            Fraser_9to5
            Keymaster

              3 May

              Power Clean 3 x 6 x 70kg
              RDL 3 x 10 x 70kg
              Back Squat 3 x 10 x 90kg
              Pull-ups 4 x 7
              Single Arm Machine Row 4 x 8 x 25kg
              Bench Press 4 x 4 x 90kg
              Ab Ripper X

              4 May

              Tempo Runs (grass)

              3 x 4 x 100m (1 min btw reps, 3 mins btw sets)

              15.6, 13.9, 15.2, 14.3 (avg 14.8)
              14.6, 15.0, 14.7, 15.6 (avg 15.0)
              14.2, 16.0, 14.6, 14.2 (avg 14.8)

              Body-weight of 76.5kg (169lbs), think I was trying to get back in shape.

              8 May

              Power Clean 3 x 4 x 80kg
              Back Squat 4 x 4 x 115kg
              Jumping Lunge 3 x 6 x 40kg
              Multi-Directional Lunge 3 x 12 (per leg) x 20kg
              Deadlift 10, 10, 10, 8 x 110kg (2 mins)

              20 mins on the floor regretting not putting a leg finisher last

              Bench Press 10, 10, 7 x 80kg
              Bent Over Row 4 x 10 x 50kg – easy
              OHP 1 x 8 x 40kg
              Lat Pulldown (neutral grip) 4 x 10 x 50kg

              10 May

              BW 76.3kg (168lbs)

              Tempo Runs (grass)

              3 x 4 x 100m (1 min btw reps, 3 mins btw sets)

              14.1, 15.6, 14.6, 15.1 (avg 14.9)
              13.9, 15.4, 14.7, 15.2 (avg 14.8)
              14.3, 15.6, 14.6, 13.9 (avg 14.6)

              Brandon Carter Abdominal Assault (one of the versions, with ‘dying roach’)

              3 rounds, (with rest, with planks and with mountain climbers)

              12 May

              Power Clean 3 x 6 x 70kg
              RDL 4 x 8 x 75kg
              Back Squat 4 x 8 x 95kg
              Side Step Squat 3 x 8 x 37kg (80lb fixed bar)
              Bench Press 4 x 4 x 95kg
              T-Bar Row 3 x 8 x 45kg, 1 x 8 x 50kg
              DB OHP 4 x 8 x 20kg
              Pullups 4 x 7

              15 May

              BW 75.9kg (167lbs)

              Tempo Runs (grass)

              6 x 2 x 100m (30 sec btw reps, 2 mins btw sets)

              14.4 & 15.7, 14.6 & 15.2
              14.2 & 15.0, 14.4 & 15.3
              14.3 & 15.2, 14.3 & 15.5

              18 May

              Bench Press 4 x 8 x 80kg
              Power Clean 3 x 4 x 80kg
              Back Squat 4 x 4 x 115kg
              Jumping Lunge 3 x 6 x 40kg – much better power on these
              Multi-Directional Lunge 3 x 12 (per leg) x 20kg
              Bent Over Row 2 x 8 x 60kg, 2 x 8 x 65kg
              OHP 3 x 8 x 40kg, 1 x 7 x 40kg
              Deadlift 4 x 8 x 110kg (2 mins)
              Lat Pulldown (neutral grip) 3 x 8 x 105lbs, 8 x 120lbs
              Brandon Carter Ab Assault – 3 rounds, 9 x 20 sec exercises, 8 x 20 sec front plank, 8 x 20 sec mountain climber

              19 May

              Burpees 12 x 10 (1 min rest)

              26 May

              BW 75.2kg (166 lbs)

              Speed session (grass)

              31 yard sprint (1 min rest) – 4.0, 4.1, 4.1, 3.9, 3.9
              62 yard sprint (2 min rest) – 7.2, 7.2, 7.2, 7.4, 7.3

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