2015 Training Log

This topic contains 11 replies, has 1 voice, and was last updated by Fraser_9to5 Fraser_9to5 4 months, 2 weeks ago.

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  • #9296
    Fraser_9to5
    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
    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
    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
    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
    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

  • #9301
    Fraser_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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_9to5
    Fraser_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.

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