2015 Training Log

Viewing 11 reply threads
  • Author
    Posts
    • #9296
      Fraser_9to5Fraser_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)

    • #9297
      Fraser_9to5Fraser_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

    • #9298
      Fraser_9to5Fraser_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

    • #9299
      Fraser_9to5Fraser_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.

    • #9300
      Fraser_9to5Fraser_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

    • #9301
      Fraser_9to5Fraser_9to5
      Keymaster

      1 June

      Power Clean 3 x 6 x 70kg
      RDL 4 x 8 x 80kg
      Back Squat 4 x 8 x 100kg
      Speed Skaters 3 x 8 x 37kg (80lb fixed bar)
      Bench Press 4 x 8 x 80kg
      T-Bar Row 4 x 8 x 50kg
      DB OHP 4 x 8 x 20kg & Rotator Cuff
      Pullups 4 x 7

      4 June

      BW 75.9kg (167lbs)

      Tempo Runs (grass)

      2 x 8 x 100m (50m jog, 50m walk recovery & 2.5 mins between sets)

      First 8 average of 14.6

      Second 7 average of 14.4 then last run of 12.8 (speedy!)

      6 June

      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 30kg
      Bench Press 4 x 4 x 95kg
      Bent Over Row 4 x 8 x 65kg

      10 June

      Power Clean 3 x 5 x 75kg
      RDL 3 x 8 x 80kg, 8 x 85kg
      Back Squat 4 x 8 x 100kg
      Speed Skaters 3 x 8 x 30kg (65lb fixed bar)
      Bench Press 4 x 8 x 80kg
      T-Bar Row 4 x 8 x 55kg
      DB OHP 4 x 8 x 20kg & Rotator Cuff
      Pullups 9, 8, 6, 5

      12 June

      BW 74.9kg (165lbs)

      Tempo Runs (Grass)
      Shuttles 5 x (4 x 100m) with 3 mins rest – 89.4, 83.3, 88.3, 91.5, 89.8 (average 1 min 28.5 secs)

      13 June

      Grass Sprints

      4 x 15m
      8 x 30m (2.5 mins) – 4.3, 4.2, 4.2, 4.1, 4.2, 4.2, 4.2, 4.2
      3 x 60m (3.5 mins) – 7.7, 7.6, 7.7

      Brandon Carter Ab Assault, 3 rounds

      14 June

      Bleep Test

      Level 9.5

      15 June

      Power Clean 3 x 5 x 75kg
      RDL 4 x 8 x 85kg
      Back Squat 4 x 8 x 105kg – effort!!
      Machine Press 8, 8, 8, 6 x 45kg per side
      T-Bar Row 4 x 8 x 55kg

      18 June

      Bench Press 4 x 4 x 95kg
      Power Clean 3 x 4 x 80kg
      Back Squat 4 x 4 x 115kg
      Jump Lunge 3 x 6 x 40kg
      Bent Over Row 4 x 8 x 65kg
      OHP 2 x 5 x 45kg, 2 x 5 x 47.5kg
      Deadlift 4 x 8 x 110kg (2 mins)
      Lat Pulldown (neutral grip) 2 x 8 x 60kg, 3 x 8 x 50kg

      21 June

      Grass Sprints

      4 x 15m
      8 x 30m (2.5 mins) – 4.2, 4.2, 4.3, 4.3, 4.3, 4.2, 4.2, 4.2
      2 x 61m (3.5 mins) – 7.9, 7.9 – didn’t measure until afterwards, paced it out generously so it was at least 60m
      100m – 12.6 – happy with this, think 12.8 was the fastest i’ve managed up until now

      22 June

      A1 Alt DB Bench Press 3 x 8 x 32.5kg
      A2 Explosive Pushups 3 x 6
      Tricep Dips 10, 7+3, 7+2+1
      Power Clean 3 x 5 x 75kg
      RDL 3 x 8 x 85kg
      Back Squat 4 x 8 x 105kg
      B1 T-Bar Row 3 x 10 x 55kg
      B2 Front Raise 3 x 10 x 5kg
      Incline DB Curl 8 x 15kg, 7 x 15kg, 2 x 8 x 10kg

      23 June

      BW 75.0kg (165lbs)

      Tempo Runs (Grass)
      Shuttles 5 x (4 x 100m) with 3 mins rest – 86.5, 84.4, 86.3, 90.0, 85.6 (average 1 min 26.6 secs)

      25 June

      Football Match (won 9-3)

      Scored one goal.

      Bench Press 4 x 8 x 80kg
      Bent Over Row 4 x 8 x 60kg
      Tricep Cable Pushdown 4 x 10 x 4 machine plates (40kg?)
      Bicep Curls 3 x 21’s with 20kg bar

      29 June

      Bleep Test

      Level 10.2 (previous 9.5)

      Brandon Carter Ab Assault, 3 rounds

    • #9302
      Fraser_9to5Fraser_9to5
      Keymaster

      1 July

      21km hike with 900m elevation

      2 July

      20km hike with 800m elevation

      3 July

      24km hike with 1250m elevation

      5 July

      15km hike with 850m elevation

      Hiking on holiday.

      8 July

      Rugby Training – Fitness Tests

      10 & 30m run (same run, through two timing gates) – 1.86 & 4.20, 1.79 & 4.08
      Standing Broad Jump – 2.45m, 2.46m
      Shuttle Run (1200m total – 5 x 20,40,60m) – 5 mins 16 secs

      9 July

      BW 74.8kg (165lbs)

      Speed Skaters 3 x 10
      Depth Jump 3 x 5
      Power Clean 3 x 5 x 75kg
      Front Squat 5 x 5 x 80kg
      RDL 12 x 60kg, 2 x 12 x 65kg
      Clap Push Up 3 x 10
      Bench Press 2 x 5 x 80kg, 3 x 5 x 85kg
      Chin Ups 9, 10, 7, 6, 5
      A1 T-Bar Row 8, 8, 10 x 55kg
      A2 Front Raise 3 x 10 x 5kg

      10 July

      Brandon Carter Ab Assault, 3 rounds

      11 July

      5 x (5 x 100m) with 4 mins rest
      1:47.4, 1:54.1, 1:54.1, 1:52.9, 1:54.1 (average 1:52.5)

      13 July

      Rugby Training

      Sprint Drills, Plyometrics, Accelerations
      4 x 90 sec ~422m
      Touch Rugby
      Shuttle Runs 3, 2, 1

      15 July

      BW Jump Lunges 3 x 10
      Broad Jump 3 x 5 , best of 8.3 shoe lengths ~ 2.45m (8ft)
      Back Squat (fast up) 3 x 5 x 90kg
      Back Squat 3 x 5 x 110kg, 2 x 5 x 100kg
      DB Walking Lunge 12 x 10kg, 2 x 12 x 15kg
      Bent Over Row 3 x 6 x 60kg
      OHP 5 x 5 x 47.5kg
      Pullups 5 x 7
      Single Arm DB Bench 6 x 22.5kg, 6 x 25kg, 2 x 6 x 27.5kg
      Tricep Dips 3 x 10

      17 July

      Speed Skaters 3 x 10 – arrrghghhhhh, pulled my right adductor doing these
      Clap Pushups 3 x 10
      A1 Power Clean 3 x 5 x 75kg
      A2 Depth Jump 3 x 5
      Front Squat 5 x 5 x 80kg
      RDL 3 x 12 x 65kg
      Bench Press 5 x 5 x 85kg
      B1 T-Bar Rows 3 x 10 x 55kg
      B2 Front Raise 3 x 10 x 5kg
      Chin Ups (30 total) 8, 7, 6, 6, 3

      18 July

      Grass Runs

      4 x (6 x 100m) with 5 mins rest
      2:20.6, 2:16.4, 2:15.2, 2:16.7 (avg 2:17.1)

      19 July

      Brandon Carter Ab Assault, 3 rounds

      20 July

      Rugby Training

      Sprint Drills, Plyometrics, Accelerations
      5 x 75 sec ~460m

      21 July

      BW Jump Lunges 3 x 10
      Broad Jump 3 x 5, best of 2.35m – my lower back tweaked
      Back Squat (fast up) 3 x 5 x 90kg
      Back Squat 5 x 4 x 105kg – tweaked back earlier so loads of focus on a tight core
      DB Walking Lunge 3 x 12 x 22.5kg
      OHP 4 x 5 x 52.5kg
      Bent Over Row 3 x 6 x 62.5kg
      Pullups 5 x 7
      Single Arm DB Bench 3 x 6 x 27.5kg
      Tricep Dips 3 x 10

      23 July

      Speed Skaters 3 x 10
      A1 Power Clean 3 x 5 x 75kg
      A2 Depth Jump 3 x 5
      Front Squat 5 x 4 x 85kg
      RDL 3 x 12 x 70kg
      Clap Pushups 3 x 10
      Bench Press 5 x 4 x 85kg
      B1 T-Bar Rows 3 x 10 x 55kg
      B2 Front Raise 3 x 8 x 7.5kg
      Chin Ups (30 total)

      25 Jul

      Grass Runs

      4 x (6 x 100m) with 5 mins rest
      2:15.4, 2:18.0, 2:18.4, 2:19.3 (avg 2:17.8)

      Brandon Carter Ab Assault, 3 rounds

      27 July

      Rugby Training

      Drills, Agility Work, Plyometrics
      6 x 75 sec run (~450m)

      29 July

      BW Jump Lunges 3 x 10
      Broad Jump 3 x 5, best of 2.35m
      Back Squat (fast up) 3 x 5 x 90kg
      Back Squat 3,4,4,4 x 110kg
      DB Walking Lunge 3 x 12 x 22.5kg
      OHP 5 x 3 x 55kg
      Bent Over Row 6 x 65kg, 6 x 67.5kg, 7 x 67.5kg
      Pullups 5 x 7
      Single Arm DB Bench 3 x 6 x 27.5kg
      Tricep Dips 3 x 10

      31 July

      Rowing Machine 20 mins, (~28 strokes per min)
      Bleep Test 7.3 – Audio stopped so I felt the test was invalid
      Bleep Test 9.3 – Was as tired at level 5 as I was when I stopped the last one

    • #9303
      Fraser_9to5Fraser_9to5
      Keymaster

      1 Aug

      Tennis 2.5 hours (chilled)
      Explosive Pushups 3 x 10
      Chin ups (30 total)

      3 Aug

      Rugby Training

      Drills, Plyometrics, Accelerations, 3 x 60m sprint
      3 x 3 x 120m (20 secs, 90 secs)
      Touch – 20 mins

      4 Aug

      BW Jump Lunges 3 x 10
      Back Squat (fast up) 3 x 5 x 90kg
      Back Squat 5 x 3 x 115kg
      OHP 5 x 3 x 57.5kg
      Bent Over Row 3 x 6 x 70kg
      Pullups 5 x 7
      Single Arm Bench Press 3 x 6 x 30kg
      A1 Tricep Dips 3 x 11
      A2 DB Walking Lunge 3 x 12 x 22.5kg

      6 Aug

      Press ups 5 x 10
      BW Squats (arms overhead) 5 x 20

      7 Aug

      BW 74.3kg (164lbs)

      Press ups 2 x 10
      BW Squats (arms overhead) 2 x 20
      Speed Skaters 3 x 10
      A1 Power Clean 3 x 5 x 75kg
      A2 Depth Jump + CMJ 3 x 5
      Front Squat 4, 4, 4, 3 x 87.5kg
      RDL 3 x 12 x 72.5kg
      Clap Push-ups 3 x 10
      Bench Press 4,4,4,3,2 x 90kg
      B1 T-Bar Rows 3 x 10 x 60kg
      B2 BB Front Raise 3 x 8 x 15kg
      Chin Ups (30 total) w 5kg
      Brandon Carter Abs, 3 rounds

      8 Aug

      Grass Runs

      3 x (8 x 100m) with 5 mins rest
      3:15.8, 3:11.2, 3:25.8 (avg 3:17.6)

      11 Aug

      Press ups 5 x 10
      BW Squats (arms overhead) 5 x 20

      12 Aug

      Rugby Training

      Plyo’s, Defence drills, 4 man attack drills, tackle drill, 9 v 9 game with tackle suits
      Brandon Carter Abs, 3 rounds

      13 Aug

      Press ups 3 x 10
      BW Squats (arms overhead) 3 x 20

      16 Aug

      Press ups 3 x 10
      BW Squats (arms overhead) 3 x 20

      17 Aug

      Rugby Training

      Defence drill, Attack drill, 8 v 8 touch, 12 v 8 (attack v defence) contact, 6 x 150m

      18 Aug

      BW 74.8kg (165lbs)

      Box Jumps 3 x 5
      Drop Jump to Broad Jump 3 x 5
      Jump Squat 3 x 5 x 60kg
      Back Squat 5 x 5 x 105kg
      OHP 5 x 5 x 52.5kg
      Bent Over Row 3 x 6 x 70kg
      Single Arm BB Bench Press 3 x 6 x 30kg
      A1 Pullups 3 x 10
      A2 DB Walking Lunge 3 x 12 x 22.5kg
      Close Grip Bench Press 3 x 10 x 60kg

      20 Aug

      Press ups 2 x 10
      BW Squats (arms overhead) 2 x 20
      Depth Jump (height) 3 x 5
      Speed Skaters 3 x 10
      Power Clean 3 x 5 x 75kg
      Front Squat 5 x 5 x 85kg
      RDL 3 x 12 x 72.5kg
      Clap Push-ups 3 x 10
      Bench Press 5 x 5 x 87.5kg
      BW Chin Ups 3 x 10
      A1 T-Bar Rows 3 x 10 x 60kg
      A2 DB Lateral Raise 3 x 10 x 7.5kg

      21 Aug

      Brandon Carter Abs, 1st round twice

      23 Aug

      Grass Runs

      8 x 100m (800m) 3:11.9
      20 x 45m (900m) 3:58.9

      Brandon Carter Abs, 1st round twice

      26 Aug

      Rugby Training

      Fitness Tests – 30m (10m split) – 4.21 (1.81) soggy ground from the rain and sand to fill in the uneven ground, can’t compare to last time

      1200m Shuttle Run – 5:00 beat my last time by 16 seconds, happy with that

      27 Aug

      Jumps for Height 3 x 5
      Drop Jump to Broad Jump 3 x 5
      Jump Squat 3 x 5 x 60kg
      Back Squat 4,6,5,5 x 110kg
      Bent Over Row 3 x 6 x 70kg
      Single Arm BB Bench Press 3 x 6 x 30kg
      A1 DB Walking Lunge 3 x 12 x 25kg
      A2 Close Grip Bench Press 3 x 10 x 62.5kg
      Pullups 3 x 10
      Brandon Carter Abs, 1st round twice

      31 Aug

      Depth Jump (height) 3 x 5
      Speed Skaters 3 x 10
      Power Clean 3 x 5 x 75kg
      Front Squat 5 x 4 x 87.5kg
      RDL 3 x 12 x 72.5kg
      Clap Push-ups 3 x 10
      Bench Press 5 x 4 x 90kg
      BW Chin Ups 3 x 10
      Seated Rows 3 x 10 x 110lbs, 2 x 8 x 120lbs
      Abs 9 mins total

    • #9304
      Fraser_9to5Fraser_9to5
      Keymaster

      4 Sept

      Jumps for Height 3 x 5
      Drop Jump to Broad Jump 3 x 5
      Jump Squat 3 x 5 x 60kg
      Back Squat 5 x 3 x 120kg
      OHP 4,4,4,3 x 57.5kg
      Bent Over Row 3 x 6 x 72.5kg
      Single Arm BB Bench Press 6 x 30kg, 2 x 32.5kg
      Close Grip Bench Press 3 x 10 x 65kg
      A1 DB Walking Lunge 3 x 12 x 25kg
      A2 Pullups 3 x 10 – last one was 5,2,1,1,1

      7 Sept

      Depth Jump (height) 3 x 5
      Speed Skaters 3 x 10
      Power Clean 3 x 5 x 75kg
      Front Squat 4,4,4,3 x 90kg
      RDL 3 x 12 x 75kg
      Clap Push-ups 3 x 10
      Bench Press 3 x 5 x 92.5kg
      BW Chin Ups 3 x 10
      Seated Rows 5 x 8 x 120lbs
      Abs 9 mins total

      8 Sept

      Grass Run 2.8 miles (4.5km) in 24 mins

      9 Sept

      Rugby Training

      Drills and Backs Drills

      12 Sept

      Rugby Match 3rd XV (Friendly won 40-14ish)

      13 Sept

      Grass Run 3.25 miles (5.25km) in 27 mins

      14 Sept

      Jumps for Height 3 x 5
      Drop Jump to Broad Jump 3 x 5
      Jump Squat 3 x 5 x 60kg
      Back Squat 5 x 3 x 125kg
      OHP 5 x 3 x 62.5kg
      Bent Over Row 3 x 6 x 72.5kg
      Single Arm BB Bench Press 3 x 6 x 32.5kg
      Close Grip Bench Press 10, 10, 9 x 65kg
      A1 DB Walking Lunge 2 x 24 x 22.5kg
      A2 Pullups 3 x 10

      17 Sept

      Depth Jump (height) 3 x 5
      Speed Skaters 3 x 10
      Power Clean 3 x 4 x 75kg
      Front Squat 5 x 92.5kg, 3,4,3 x 95kg
      RDL 3 x 12 x 75kg
      Clap Push-ups 3 x 10
      Bench Press 5 x 3 x 97.5kg
      BW Chin Ups 3 x 10
      Seated Rows 5 x 8 x 120lbs
      Abs 9 mins total

      20 Sept

      Grass Run 4 miles (6.5km) in 35 mins

      23 Sept

      Grass Runs

      4 x 15m
      8 x 30m (3 mins) – slight change of direction at 15m to replicate rugby a bit better
      2 x Football pitch angled sprints 102.5m – 13.3, 13.1

      26 Sept

      Rugby Match 3rd XV (won 35ish-5)

      Scored one try.

      27 Sept

      Grass Runs

      3 x 1 mile (5 mins rest) – 7:10, 7:37, 7:51

      28 Sept

      Jumps for Height 3 x 5
      Drop Jump to Broad Jump 3 x 5
      Jump Squat 3 x 5 x 60kg
      Back Squat 5 x 5 x 110kg
      OHP 5 x 5 x 55kg
      Bent Over Row 3 x 6 x 75kg
      Single Arm BB Bench Press 3 x 6 x 32.5kg
      Close Grip Bench Press 3 x 10 x 65kg
      A1 DB Walking Lunge 2 x 8 x 22.5kg per leg
      A2 Pull-ups 3 x 10
      Abs 9 mins (4.5 before and after)

    • #9305
      Fraser_9to5Fraser_9to5
      Keymaster

      1 Oct

      Abs 4.5 mins
      Depth Jump (height) 3 x 5
      Speed Skaters 3 x 10
      Power Clean 3 x 4 x 75kg
      Front Squat 5 x 5 x 87.5kg
      RDL 3 x 10 x 77.5kg
      Clap Push-ups 3 x 10
      Bench Press 5 x 5 x 90kg
      BW Chin Ups 3 x 10
      Seated Rows 5 x 9 x 120lbs
      Ab Wheel 2 x 20
      Roman Twists 2 x 40 x 5kg plate

      5 Oct

      Jumps for Height 3 x 5
      Drop Jump to Broad Jump 3 x 5
      Jump Squat 3 x 5 x 60kg
      Back Squat 5 x 4 x 115kg
      OHP 5 x 4 x 57.5kg
      Bent Over Row 3 x 6 x 75kg
      Single Arm DB Bench Press 1 x 6 x 37.5kg, 2 x 6 x 32.5kg
      Close Hand Pushups 3 x 10 x 15kg
      A1 DB Walking Lunge 2 x 16 x 22.5kg
      A2 Pull-ups 3 x 10
      Abs: Hanging Leg Raise 4 x 12, V-Situp 4 x 12, Roman Twist 4 x 24 x 7.5kg plate

      10 Oct

      Grass Runs

      4 x 15m
      8 x 30m (3 mins) – slight change of direction at 15m to replicate rugby a bit better
      55m sprint – 7.1

      11 Oct

      Press Ups 5 x 10
      Squats 5 x 20
      Ab Wheel 4 x 12
      Roman Twists 4 x 12 x 7.5kg
      V-Situps 4 x 12

      13 Oct

      Grass Runs

      3 x 1 mile (6 mins rest) – 7:26, 7:44, 7:55

      17 Oct

      Rugby Match 3rd XV (Lost 22-10)

      19 Oct

      Jumps for Height 3 x 5
      Jump Squat 3 x 5 x 60kg
      Back Squat 5 x 4 x 115kg
      Bent Over Row 3 x 6 x 75kg
      Close Grip Bench Press 3 x 10 x 65kg
      Pull-ups 3 x 9
      Abs: Hanging Leg Raise 4 x 12, V-Situp 3 x 12, Roman Twist 3 x 24 x 7.5kg plate

      21 Oct

      Depth Jump (height) 3 x 5
      Speed Skaters 3 x 10
      Power Clean 3 x 4 x 75kg
      Front Squat 5 x 4 x 90kg
      RDL 3 x 10 x 77.5kg
      Clap Push-ups 2 x 10
      Bench Press 5 x 4 x 92.5kg
      Seated Rows 5 x 10 x 120lbs
      Hanging Leg Raise 4 x 12 x 2.5kg
      Roman Twists 4 x 24 x 7.5kg plate

      25 Oct

      Grass Runs

      2.17 miles in 18.5 mins
      (6 mins rest)
      1.53 miles in 13 mins

      27 Oct

      Jumps for Height 3 x 5
      Jump Squat 3 x 5 x 60kg
      Back Squat 5 x 3 x 120kg
      OHP 4,4,3,3,1 x 60kg
      Face Pulls 4 x 10

      29 Oct

      Depth Jump (height) 3 x 5
      Speed Skaters 3 x 10
      Power Clean 3 x 4 x 70kg
      Front Squat 4,4,4,3 x 92.5kg
      Clap Push-ups 3 x 10
      Bench Press 5 x 3 x 95kg
      A1 Chin-ups 30 total
      A2 Seated Rows 50 total
      A3 V-Situps 50 total

    • #9306
      Fraser_9to5Fraser_9to5
      Keymaster

      2 Nov

      Squats 3 x 20
      Press-ups 3 x 10

      Grass Runs

      3 x 1 mile (8 mins rest) – 6:54, 7:50, 8:18

      V-Situps 4 x 12
      DB Toe Touch 4 x 6 x 2.5kg per side
      RKC Plank 4 x 20 secs

      4 Nov

      Jumps for Height 3 x 5
      Drop Jump to Broad Jump 3 x 5
      Jump Squat 3 x 5 x 60kg
      Back Squat 5 x 3 x 125kgt
      OHP 5 x 3 x 62.5kg
      Bent Over Row 3 x 6 x 75kg
      Single Arm angled Press-up 3 x 6
      Pull-ups 3 x 10
      Abs: Hanging Leg Raise 4 x 11 x 3.5kg, RKC Plank 4 x 20 secs, Roman Twist 4 x 24 x 10kg plate

      7 Nov

      Rugby Match 3rd XV (lost 26-18)

      9 Nov

      Depth Jump (height) 3 x 5
      Speed Skaters 3 x 10
      Power Clean 3 x 4 x 75kg
      Front Squat 5 x 3 x 95kg
      RDL 3 x 10 x 77.5kg
      Clap Push-ups 3 x 10
      Bench Press 5 x 3 x 97.5kg
      BW Chin Ups 3 x 10
      Seated Rows 3 x 10 x 120lbs
      Hollow Rock 4 x 20 secs
      Twists 4 x 30 x 10kg plate

      11 Nov

      Grass Runs – Chip and Chase

      14 Nov

      Rugby Match 3rd XV (lost 24-28)

      Pulled hip flexor in the warm up but had to play as no subs.

      17 Nov

      Grass Runs

      4 x 1/4 mile (rest 2 mins, 90 sec, 90 sec)
      1:40, 1:40, 1:47, 1:40 (target 1:47)

      19 Nov

      Grass Runs
      3 mile Tempo (Target 24:45, 8:15/mi)
      25:37 (8:23, 8:38, 8:36)

      21 Nov

      Road/Footpath Run
      6 mile “Long Run” (Target 54:00, 9:00/mi)
      59:20 (8:40, 9:15, 9:55, 10:15, 10:40, 10:30)

      24 Nov

      Grass Runs

      4 x 1/2 mile (rest 2 mins)

      3:39, 3:40, 3:41, 3:48 (target 3:40)

      Clap Pushups 3 x 10
      DB Curl & Press 3 x 6 x 18.75kg
      DB Row 3 x 10 x 30kg
      One Arm Press-up Progression 3 x 8 – free hand sliding support
      Pullups 2 x 8
      V-Sits 4 x 12
      RKC Plank 4 x 20 secs

      26 Nov

      Grass Runs
      4 mile Tempo (Target 33:00, 8:15/mi)
      33:44 (7:58, 8:28, 8:40, 8:38 – avg 8:26)

      Hollow Rock 4 x 20 secs

      28 Nov

      Hex Bar Deadlift 5 x 5 x 120kg
      KB Swings 4 mins Tabata with 20kg
      Hollow Rock 4 x 20 secs
      Dead Bug 1 x 60 secs

    • #9307
      Fraser_9to5Fraser_9to5
      Keymaster

      1 Dec

      Grass Runs

      3 x 1 mile (3 mins rest)
      Target 7:48 – 7:40, 8:14, 8:18 (average 8:04)

      One Arm Press-up Progression 3 x 8 – second arm at full stretch whole time with 5 fingertip contact
      V-Situps 4 x 12

      2 Dec

      Hex Bar Deadlift 5 x 5 x 120kg
      KB Swings 4 mins Tabata with 20kg
      Hollow Rock 4 x 20 secs
      Dead Bug 1 x 60 secs

      5 Dec

      Stationary Bike 60 mins

      9 Dec

      Grass Runs

      6 x 1/4 mile (2 mins rest) Target 1:47

      1:43, 1:47, 1:36, 1:42, 1:45, 1:29 (avg 1:40)

      Hollow Rock 4 x 20 secs
      Dead Bug 60 secs

      16 Dec

      Grass Runs

      6.1 miles in 60 mins (9:50/mi)

      19 Dec

      Hex Bar DL – 5 x 60kg, 3 x 80kg, 1 x 100kg, 1 x 120kg, 1 x 140kg

      Cheeky warm up before rugby.

      Rugby Match (4th XV) Lost 50?-10

      22 Dec

      Run

      8.1 miles in 80 mins

      Still no home gym, garage is leaking and i’m not putting metal in there until it’s sorted. Made a 2 mile loop on google maps but didn’t know that included a huge hill, ran it 4 times and felt pretty strong.

      28 Dec

      THE RUN

      12.45 miles in 2 hours 6 mins

      Run with a friend of mine who is a Pro Ironman, safe to say he was not challenged by my pace. Having someone always pushing me made a huge difference mentally and despite not feeling great when I started i’m happy with the effort. First 3 miles my pre-workout was settling, miles 3-10 were smooth and then hip flexors were seizing up and calf was cramping. The morning after (as I type) there’s a lot of hip and knee stiffness but by tomorrow i’ll be able to walk properly.

      29 Dec

      Pull Ups 4 x 5
      Press-ups 4 x 10

      30 Dec

      Agile 8 (warm up)
      Box Jump 2 x 5 x 30’, 1 x 5 x 33’
      Speed Skater 3 x 10
      Power Clean 5 x 2 (60,65,70,70,75kg)
      Hex Bar DL 5 x 5 (90,100,110,110,110kg)
      RDL 5 x 8 x 60kg
      V-Situps 3 x 10 x 1.25kg
      Ab Twists 3 x 20 x 10kg

      31 Dec

      Clap Pushups 3 x 8
      A1 Push Press 6 x 40kg, 5 x 45kg, 4 x 50kg, 6 x 42.5kg, 5 x 47.5kg, 4 x 52.5kg
      A2 Pull Ups 6 x 5
      B1 Bent Over Row 5 x 8 x 52.5kg
      B2 Diamond Push Ups 5 x 10 – would be close grip bench but no bench
      Face Pulls 4 x 15
      Jump Rope 4 min Tabata

      ———————

      This was a tough year of training, I packed a lot into each session as it was a 20-25 minute drive to the gym. I did a lot of running for rugby fitness but also for the annual Xmas run around Bewl Water. I rarely try max deadlift but this was the year I pulled 180kg and I think that was down to doing 5 sets of 10 at about 110kg with 2 mins rest.

Viewing 11 reply threads

You must be logged in to reply to this topic.