2015 Training Log

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  • #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)

    #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

    #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

    #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.

    #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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