2015 Training Log

Viewing 2 posts - 11 through 12 (of 12 total)
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  • #9306
    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
    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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