Fraser Young

[Fraser Young]

Sept 1

Bench Press 5 x 82.5kg, 3 x 95kg, 5 x 105kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 5kg

Sept 2

Power Clean 3 x 3 x 80kg
A1 Front Squat 4 x 6 x 85kg
A2 Vert. Jumps 4 x 6
RDL 4 x 6 x 85kg
Ab Ripper X

Sept 4

AM Session:

Track Work

2 x 20m, 2 x 30m, 2 x 40m

80, 100, 120m 9.5, 11.6, 13.9 – pleased with all three of those, particularly sub 14 on the longer run. I focussed on conserving energy in acceleration and reaching a true top speed.

PM Session:

Push Press 3 x 3 x 75kg
OHP 4 x 8 x 52.5kg
A1 Bench Press 4 x 6 x 92.5kg
A2 Incline DB Hammer Rows 4 x 10 x 27.5kg
Ab Ripper X

Sept 5

AM Session:

Power Clean 3 x 6 x 60kg
Front Squat 5 x 62.5kg, 5 x 72.5kg, 10 x 82.5kg

PM Session:

Rugby Training

Touch
Backs Training
Pullups 3 x 8

Sept 7

Conditioning

5 minute run ~ 1080m
7 x 40 on 20 off ~ 175m each
5 minute run ~ 1060m

Sept 8

AM – Tennis 90 mins

PM Session

Conditioning (2nd attempt)

5 minute run ~ 1120m
10 x 40 on 20 off ~165m
10 x 30 on 30 off ~140m
10 x 20 on 40 off ~110m
5 minute run ~ 1080m

Sept 9

AM Session:

Bench Press 5 x 72.5kg, 5 x 85kg, 9 x 95kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 5kg

Good benching.

PM Session:

Power Clean 3 x 3 x 82.5kg – upped by 2.5kg, coped well
A1 Front Squat 4 x 6 x 85kg – serious depth on these
A2 Vert Jumps 4 x 6
RDL 4 x 6 x 85kg
Ab Ripper X

Sept 10

Rugby Training

4 Stations – Tackling, Rucking, Breakdown, Switch Passes

Sept 11

AM Session:

Track Work (on rugby pitch)

Kicking Skills – Chip and chase 4 x 20, Full Pitch Clearance, chase and score try x 8-9, half pitch chip at speed, chase and score try x 7-8

PM Session:

Push Press 3 x 3 x 77.5kg – very tough, don’t know why the f*ck I increased it, third rep was always poor

OHP 4 x 8 x 52.5kg
A1 Bench Press 4 x 6 x 92.5kg
A2 DB Rows 4 x 6 x 27.5kg
Ab Ripper X

Sept 12

Conditioning

5 minute run ~ 4.1 laps
10 x 40 on 20 off ~??m
10 x 30 on 30 off ~??m
10 x 20 on 40 off ~110m
5 minute run ~ 4 laps

Sept 13

Power Cleans 3 x 6 x 60kg
Front Squat 3 x 67.5kg, 3 x 77.5kg, 7 x 87.5kg
Pullups 3 x 8

Sept 15

Bench Press 3 x 80kg, 3 x 90kg, 6 x 102.5kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 5kg

Sept 16

Power Clean 3 x 3 x 82.5kg
A1 Front Squat 4 x 6 x 85kg
A2 Vert Jumps 4 x 6
RDL 4 x 6 x 90kg
Ab Ripper X

Good session.

Sept 17

Circuits, 5 min 8 min

Sept 18

Track Work

250m – 35.9
200m – 27.0* double tapped the button and didn’t get a time, so I did another 200m at the end which felt slower but was 27.0
150m – 18.8
100m – 11.9
50m – 6.7

Push Press 3 x 77.5kg, 2 x 77.5kg, 3 x 75kg
OHP 4 x 8 x 52.5kg
A1 Bench Press 4 x 6 x 92.5kg
A2 DB Rows 4 x 10 x 27.5kg
Front & Side Bridges, 90 sec each

Sept 19

AM Session:

Power Clean 3 x 6 x 60kg
Front Squat 5 x 72.5kg, 3 x 82.5kg, 6 x 92.5kg

PM Session:

Rugby Training

Sept 21

AM Session:

Track Work
600m warm up jog/skip
Drills E (straight leg scissor variations)
3 x 200m, 2 x 200m (2.5 mins between reps, 10 mins between set) – 27.5, 29.2, 27.3 26.5, 26.3 avg 27.4

Sept 23

Track Work

600m warm up jog/skip
Drills A and C (A-variations and cycle ankle, calf, knee all with run-outs)
2 x 20m, 2 x 30m, 2 x 40m
80m, 100m, 120m – 9.4, 11.9, 14.3 First run was good, last two were poor. I cut the recovery but probably tired myself out with the drills.

Bench Press 5 x 85kg, 3 x 95kg, 4 x 107.5kg
Close Grip Bench Press 4 x 8 x 80kg
DB Incline Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 6.25kg
Hollow Rock 60 secs
Planks – 60 Front, 40 Side, 40 Side, 60 Front

Sept 24

Power Clean 3 x 3 x 82.5kg
A1 Front Squat 4 x 6 x 85kg – thighs felt pumped
A2 Vert. Jumps 4 x 6
RDL 4 x 6 x 95kg

Sept 25

OHP 4 x 8 x 52.5kg
Bench 4 x 6 x 92.5kg
DB Rows 4 x 10 x 27.5kg
3 Way Shoulder Raise 4 x 10 x 6.25kg

Sept 26

AM Session:

Track Work
Drills E
3 x 200m, 2 x 200m 27.3, 27.3, 26.5 26.8, 26.6 avg 26.9

Really pleased with that series, I’m still holding back in the first few runs because I know pushing it half a second too much will mean a 29 or 30 in the next rep. I was writhing on the floor afterwards, think I paced it pretty perfectly and couldn’t have given any more.

PM Session:

Power Cleans 3 x 6 x 65kg
Front Squat 5 x 65kg, 5 x 75kg, 8 x 85kg
Pullups (30 sec rest) – 14, 6, 4, 3, 3

Sept 28

Rugby Match

3rd Team (Lost 40-8)

Sept 29

Bench Press 5 x 75kg, 5 x 85kg, 9 x 97.5kg – I had one poor rep and my friend tried to spot me on the last one but I had it. Don’t touch the bar unless I ask for help!!
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 6.25kg
Hollow Rock Abs – 77 secs

Sept 30

Track Work
2 x 20m, 2 x 30m
6 x 60m (20m IL) – 7.58, 7.54, 7.49, 7.44, 7.39, 7.47
2 x 90m (30 secs) – 11.1, 11.2

[Fraser Young]

Aug 1

Missed Rugby Training again, trained with my mate and we dragged ourselves through conditioning.

8 x (22m x 3 then 100m jog)
10 x (35m x 4, 30 sec rest)
8 x (73m x 2, 30 sec rest)
8 x (10m, 10m back pedal, 28m, 18m back pedal, 40m, 50m jog, 15 sec rest)

Aug 2

AM Session:

Push Press 3 x 5 x 67.5kg

Split Stance OHP
6 x 50kg, 5 x 52.5kg, 4 x 55kg
6 x 52.5kg, 5 x 55kg, 4 x 57.5kg

A1 Bench Press 4 x 6 x 90kg
A2 DB Rows 4 x 6 x 27.5kg

PM Session:

B1 Bench Press 85kg x 10, 8, 6, 5, 1
B2 Incline DB Hammer Row 2 x 12, 10, 8 x 20kg
C1 DB Press 25kg x 8, 5, 5, 5, 4, 3
C2 Strict Pullups 13, 10, 7
3 way shoulder raise 2 x 12, 10, 8 x 5kg

Aug 3

Speed Training (Grass)
Skips for height & distance 2 x 20m
Footwork drills 2 x 8 slaloms

Agility Drills 5 x (T, Box, W)
4 x 2 x 20m
6 x 60m WB recovery with a 20m intensity limit
4 x 50m 5 mins rest, supporting run and pass

Aug 5

AM Session:

Push Press 3 x 5 x 70kg
Split Stance OHP 2 x (5 x 52.5kg, 4 x 55kg, 3 x 57.5kg)
A1 Bench Press – 4 x 6 x 90kg
A2 DB Rows – 4 x 6 x 27.5kg

PM Session:

B1 Bench Press 90kg x 8, 5, 5, 4, 4, 3, 1
B2 Incline DB Hammer Rows 2 x 10, 8, 6 x 20kg
Shoulder Press 15kg x 1,2,3,4,5,6,7,8,8,4
Pullups 1,2,3,4,5,5,3,3,3,2
3 Way Shoulder Raise 2 x 10, 8, 6 x 5kg

Aug 6

Rugby Training

Driving a guy with a tackle pad backwards, stop-start, 2 x full pitch
4 x 50m WB recovery
8 v 4 drift defence, 3 x 4 mins
half pitch touch
8 x 20m sprints

Jackknives 3 x 15
Ab Marching 3 x 30

Aug 7

Power Clean 4 x 4 x 82.5kg
A1 Back Squat 4 x 4 x 120kg
A2 Borzov Jumps 4 x 4
RDL 3 x 5 x 80kg
TGU Sit Up 3 x 5 x 17.5kg
Ab Machine 3 x 15 x 46kg

Aug 8

Rugby Training

8 v 8 touch, tackler changes to attacking team
passing drills
12 x 6, exploiting gaps
3 x 22m, 2 x 50m, 1 x full pitch (11.96 secs)

5 mins ab holds

Aug 9

Just realised I work out every day…

AM Session:

Push Press 4 x 4 x 70kg
Split Stance OHP 5 x 52.5kg, 4 x 55kg, 3 x 57.5kg, 5 x 55kg, 4 x 57.5kg, 3 x 60kg
A1 Bench Press 4 x 6 x 90kg – easy!
A2 DB Rows 4 x 6 x 27.5kg

PM Session:

B1 Bench Press 90kg x 9, 6, 5, 4, 4, 2
B2 Incline DB Hammer Rows 2 x 10, 8, 6 x 20kg
Shoulder Press 15kg x 1,2,3,4,5,6,7,8,9,6
Pullups 1,2,3,4,5,6,4,3,3,3
3 Way Shoulder Raise – 2 x 10, 8, 6 x 5kg
Front Squat 10 x 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 50kg

Aug 10

Speed Training (Grass)
Skips for height & distance 2 x 20m
4 x 2 x 20m

3 x 60m first 20m we used a skipping rope to resist the person to replicate pulling a heavy sled, then they get released and sprint
3 x 60m WB recovery with a 20m intensity limit
3 x 60m 5 mins rest, supporting run and pass

Footwork drills 2 x 8 slaloms
Agility Drills 5 x (T, W)

Aug 11

Power Cleans 4 x 2 x 85kg, 2 x 90kg
A1 Front Squat 4 x 6 x 80kg
A2 Vertical Jumps 4 x 6
Hip Thrusts 3 x 20
Ab Ripper X 175 reps

Aug 12

AM Session:

Push Press 5 x 3 x 72.5kg
Split Stance OHP 2 x (4 x 55kg, 3 x 57.5kg, 2 x 60kg)
A1 Bench Press 4 x 6 x 92.5kg
A2 DB Rows 4 x 6 x 27.5kg

PM Session:

B1 Bench Press 90kg x 9,6,5,4,4,2
B2 Incline DB Hammer Rows 2 x 8,6,4 x 20kg
Shoulder Press 15kg 1,2,3,4,5,6,7,8,9,7
Pullups 8 x 4
3 Way Shoulder Raise – 2 x 8,6,4 x 5kg

Aug 13

Dynamic and Static Stretching, some MobilityWOD stuff on hips, shoulders, quad

Rugby Training

Touch 14 v 14
Drift Defence
Tackle Bag Work (lots!)
Touch 14 v 14 with proper rucks at the breakdown, then final 2 mins full contact

General Strength Circuit, 232 reps

Aug 14

AM Session:

Power Clean 3 x 3 x 80kg
A1 Front Squat 4 x 6 x 80kg
A2 Vertical Jumps 4 x 6
RDL 4 x 5 x 80kg
Ab Ripper X, 400 reps

PM Session:

OHP 3 x 8 x 50kg
B1 Bench Press 4 x 6 x 92.5kg
B2 DB Rows 4 x 8 x 27.5kg
Rotator Cuff, 2 movements, 3 x 10 x 5kg

Aug 15

Rugby Training

Touch 8 v 8
passing drills
2 v 2, 5 v 3
Touch 8 v 8

Aug 16

Pullups 3 x 8
Power Clean 3 x 6 x 60kg
Front Squat 5 x 60kg, 5 x 70kg, 10 x 80kg

Aug 17

Track Work
2 x 20m Skips for Height, Distance
Footwork, 1 x 8
10 x 8m shuttles with chest to floor, 2 x 20m, 60m
10 x 8m shuttles with chest to floor, 2 x 30m, 60m
10 x 8m shuttles with chest to floor, 2 x 40m, 60m
Full Pitch Sprint – 11.50
Footwork 1 x 8
Hip Raise 4 x 20
3 Way Shoulder Raise 4 x 10 x 5kg
Front & Side Bridge, 4 mins Total

Aug 19

AM Session:
Bench Press 5 x 72.5kg, 5 x 82.5kg, 10 x 92.5kg
Close Grip Bench Press 4 x 8 x 80kg
DB Rows 5 x 10 x 27.5kg
3 Way Shoulder Raise 4 x 10 x 5kg

PM Session:

Power Clean 3 x 3 x 80kg
A1 Front Squat 4 x 6 x 82.5kg
A2 Vertical Jumps 4 x 6
RDL 4 x 5 x 80kg

Aug 20

Rugby Training

Touch, various rules
Full Pitch Touch
Full Pitch Full Contact (woohoooo!)

Aug 21

Track Work

2 x 20m, 2 x 30m, 2 x 40m
120, 100, 80m (14.2, 11.6, 9.6)

Pleased with the 11.6 run, can’t remember going faster this year. I could tell I wasn’t at full freshness too.

Push Press 3 x 3 x 72.5kg
OHP 4 x 8 x 50kg
Bench Press 5 x 95kg, 3 x 6 x 92.5kg
DB Rows 4 x 10 x 27.5kg
Ab Ripper X – why. why. god it hurts so much.

Aug 22

AM Session:

Power Clean 3 x 6 x 60kg
Front Squat 3 x 67.5kg, 3 x 75kg, 6 x 85kg

Rugby Training

Touch
Set Moves
Touch

Towel Pullups 5,6,5

Aug 24

Rugby Match – Friendly Won 15-5

Aug 26

AM Session:

Bench Press 3 x 77.5kg, 3 x 87.5kg, 8 x 100kg – BOOOOOMMM!!
Close Grip Bench Press 4 x 8 x 80kg
Incline Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 5kg

Obviously i’m pleased with the PB, I think I was 76kg last time I got a bench PB so to be 73kg is encouraging. Upping my nutrition another 150-200kcals a day to get some definite growth going on.

PM Session:

Power Clean 3 x 3 x 80kg
A1 Front Squat 4 x 6 x 85kg
A2 Vertical Jumps 4 x 6
RDL 4 x 5 x 80kg
Ab Ripper X

Aug 27

Rugby Training

Touch
5 stations – passing, tackling, rucking, forward play, back play

Aug 28

AM Session:

Track Work
2 x 20, 2 x 30, 2 x 40m
80, 100, 120m 9.4, 11.8, 14.1

PM Session:

Push Press 3 x 3 x 72.5kg – easy
OHP 4 x 8 x 50kg – also easy
A1 Bench Press 4 x 6 x 92.5kg
A2 DB Rows 4 x 10 x 27.5kg
Ab Ripper X – never easy

Aug 29

AM Session:

Power Clean 3 x 6 x 60kg
Front Squat 5 x 70kg, 3 x 80kg, 4 x 90kg

PM Session:

Rugby Training

Touch
Drills
Back Line Set Plays
Pullups 3 x 8

Aug 31

Grass Runs

8 x (22m x 3 then 100m jog)
10 x (35m x 4, 30 sec rest)
8 x (73m x 2, 30 sec rest)
8 x (10m, 10m back pedal, 28m, 18m back pedal, 40m, 50m jog, 15 sec rest)
3 Way Shoulder Raise 4 x 10 x 5kg

[Fraser Young]

July 1

Bench Press 85kg x 11, 7, 4

DB Tricep Extension 3 x 10 x 15kg

Chin Ups 3 x 50 secs

Lat Raise 3 x 12 x 10kg

DB 21s 3 x 15kg

Cable Pallof Press 3 x 10 x 23kg

July 2

Back Squat
5 x 90kg
5 x 110kg
5 x 120kg
2 x 130kg

Reverse Lunge
3 x 10 x 70kg

GM
3 x 10 x 50kg

Plate Hold
2 x 20kg x 90 secs

Swiss Ball Jackknives
3 x 15

July 7

Bench Press
3 x 10 x 75kg

Dumbbell Rows
4 x 10 x 15kg
1 x 10 x 20kg

July 8

AM Session:

Push Press
3 x 5 x 60kg

Split Stance Military Press
2 x 6 x 50kg
2 x 5 x 52.5kg
4, 3 x 55kg

Bench (1)
4 x 6 x 80kg

DB Rows (1)
2 x 6 x 20kg
2 x 6 x 22.5kg

PM Session:

Bench Press (30 secs rest) (2)
80kg x 7, 4, 4, 3, 3, 3, 3, 3 (total = 30)

DB Incline Hammer Row (2)
2 x (12, 10, 8) x 15kg

DB Press (30 secs) (3)
15kg x 8, 6, 5, 5, 4, 2 (total = 30)

Chin Ups (3)
11, 8, 6, 5 (total = 30)

Three Way Shoulder Raise (Front Raise ss Lat Raise ss Reverse Flyes)
2 x (12,10,8) x 5kg

July 9

Rugby Training

Passing Skills & 14 x 100-150m runs with short recovery

July 10

AM Session:

Track Work

2 x 2 x 20m Plyometric hops for height
2 x 2 x 20m Plyometric hops for distance
2 x 5 x 15m various starting positions, lying on front, on back, one leg kneel, with ball
4 x 22m build up 28m fast
2 x 60m FMF (20m fast, 20m maintain speed, 20m fast again)
2 x 80m 9.45, 9.49 first movement
4 x 20m walking lunges

PM Session:

Hang Power Clean – 3 x 5 x 60kg
Back Squat (1) – 3 x 5 x 100kg
Borzov Jumps (1) – 3 x 5
Reverse Lunge – 3 x 5 x 75kg
TGU Sit Up – 3 x 5 x 15kg
Ab Wheel Standing – 3 x 8

July 11

Rugby Training

Passing Skills, Footwork drills, 10m partner carry
8 x 50m short recovery
4 x 10 x 8m with chest to floor
2 games of touch, 7 v 7 half pitch width ways

July 12

AM Session:

Push Press 3 x 5 x 62.5kg (up from 60kg)

Split Stance Military Press
2 x 6 x 50kg
2 x 5 x 52.5kg
4, 3 x 55kg (failed the last rep again!)

Bench Press (A1) 4 x 6 x 80kg
DB Rows (A2) 4 x 6 x 25kg (up from 2 x 20kg, 2 x 22.5kg)

PM Session:

Bench Press (B1) 80kg x 8, 6, 5, 5, 4, 2 (got to 30 in 6 sets instead of 8)
DB Incline Hammer Row (B2) 2 x (12, 10, 8 x 15kg)
DB Press (C1) 20kg x 9, 7, 5, 5, 4 (up from 15kg)
Pull Ups (C2) 10, 7, 5, 5, 3 (chin ups last time)
Three Way Shoulder Raise 2 x (12, 10, 8) x 5kg

July 14

Weight: 152 lbs – quite disappointed that my weight has gone the other way, I upped my calories midweek by about 200 so i’ll stick with that and see where i go this week.
Chest: 39″
Waist: 31″
Arms: 13″
Legs: 22.5″

AM Session:

Track Work

2 x 2 x 20m Plyometric hops for height
2 x 2 x 20m Plyometric hops for distance
3 x 5 x 15m various starting positions, lying on front, kneeling, 3 point, jump & go
4 x 22m build up 28m fast
2 x 60m slalom direction changes
1 x 50m
1 x 80m
4 x 20m walking lunges

PM Session:

Power Clean – 3 x 5 x 65kg
Back Squat (1) – 3 x 5 x 100kg
Borzov Jumps (1) – 3 x 5
Reverse Lunge – 3 x 5 x 75kg
TGU Sit Up – 3 x 5 x 15kg
Ab Wheel Standing – 3 x 8

July 15

AM Session:

Push Press – 3 x 5 x 62.5kg

Split Stance Military Press
2 x 5 x 50kg
2 x 4 x 52.5kg
2 x 3 x 55kg

Bench Press (A1) 4 x 3/3 x 82.5kg (up from 6 x 80kg) (3/3 = 3 reps, 20 secs rest, 3 reps)
DB Rows (A2) 4 x 6 x 27.5kg (up from 25kg)

PM Session:

Bench Press (B1) 80kg x 9, 6, 5, 5, 5
DB Incline Hammer Row (B2) 2 x (10, 8, 6 x 17.5kg)
DB Press (C1) 20kg x 10, 8, 7, 5
Pull Ups (C2) 10, 7, 6, 5, 2
Three Way Shoulder Raise 2 x (10, 8, 6) x 5kg
Rotator Cuff 2 movements, 3 x 10 x 5kg

July 16

Rugby Training

Passing Skills
4 Suicides (22, half, opp 22, full) in 85-95 secs.
Half Pitch Touch 12 v 12

July 17

AM Session:

Wrist Flick 4 x 20
Med Ball Pass 4 x 10
Resistance Band ISO Pass Hold 4 x 15 secs

Wrist flick i got from a scrum half, the other two I just made up, just trying to strengthen the movement pattern associated with passing a ball.

Track Work (on grass)
2 x 2 x 20m Plyometric hops for height
2 x 2 x 20m Plyometric hops for distance
3 x 4 x 15m various starting positions, lying on front, kneeling, back pedal & turn, 3 point, jump & go
4 x 22m build up 28m fast (partner passed ball after the 22m and sprint once ball caught)
2 x 75m slalom direction changes
1 x 50m kick retrieve
1 x full pitch kick retrieve – was timed from picking ball up in dead ball area to scoring a try in 12.60 secs

Bit more ball work today, and no lunges! May as well get used to running fast with a ball under my arm. Good session, 32 degrees I was sweating before we even started.

PM Session:

Power Clean 4 x 4 x 70kg – narrower arms made all the difference and these absolutely flew up, so easy
A1 Back Squat 4 x 4 x 110kg – bit shaky at first but once I cued to push the knees apart and drive through heels it was ok
A2 Borzov Jumps 4 x 4 – fuck whoever came up with these
Swiss Ball Hamstring Curls 3 x 6 – bit easy but I don’t want achey hammies for training tomorrow
SL Hip Thrust 2 x 5 x 5kg, 1 x 5 x 7.5kg – I like these, weight was easy to hold over hips
TGU Sit Up 3 x 5 x 15kg
Ab Wheel Standing 3 x 8

July 18

Rugby Training

Full Pitch Touch

July 19

AM Session:

Push Press 3 x 5 x 62.5kg

Split stance OHP
2 x 5 x 50kg
2 x 4 x 52.5kg
2 x 3 x 55kg

A1 Bench Press – 4 x 3/3 x 82.5kg
A2 DB Rows – 4 x 6 x 27.5kg

Shoulder didn’t hurt much this time, seemed to get in a much stronger position under the bar for push press and OHP. Bench was easy, happy to make the move to 85kg next week.

PM Session:

B1 Bench Press 82.5kg x 9, 6, 5, 4, 4, 2 increased from 80kg, hands seem to hurt when it’s short recovery benching
B2 Incline Hammer Row 2 x (10, 8, 6) x 17.5kg feel strong in these, could see what 20kg is like next week
C1 DB Press 22.5kg x 9, 7, 5, 4, 5, up from 20kg, hard to get up onto shoulders when tired
C2 Pull Ups 10, 7, 8, 5
3 way Shoulder Raise 2 x (10, 8, 6) x 5kg
Rotator Cuff, 2 movements, 3 x 10 x 5kg

July 21

AM Session:

Speed Training (on grass)

Skips for height & distance 2 x 20m
Footwork drills 2 x 8 slaloms

Agility Drills 5 x (T, Box, W)
3 x 15m from 3 point start

Shuttle Run, 5-10-15-20 (no return after 20) x 3, 20.6 secs, 20.2 secs, 19.9 secs
5 x 22 build up 28 fast

2 x full pitch (try line to try line) 12.32 secs, 12.34 secs

1 suicide (22, half, opp 22, full) – 1 min 39 secs

Slow suicide, but I was knackered. I preferred the agility drills, very short rest and really working hard every step. Felt quick running the full pitch with the ball. Couldn’t get out my car once i’d driven home from the track, legs were gone.

PM Session:

Power Clean 4 x 4 x 75kg light weight, feel like i’m in such a mechanically strong position now
A1 Back Squat 4 x 4 x 115kg these felt good, up from 110kg
A2 Borzov Jumps 4 x 4
Swiss Ball HS Curl 3 x 9
SL Hip Thrust 3 x 5 x 10kg
TGU Sit Up 3 x 5 x 17.5kg

July 22

AM Session:

Push Press 3 x 5 x 65kg – up from 62.5kg

Split Stance OHP
4 x 50kg, 3 x 52.5kg, 2 x 55kg
4 x 52.5kg, 3 x 55kg, 2 x 57.5kg – felt too easy to not increase the weight when the prescribed reps drop so I put on 2.5kg for 2nd set
A1 Bench Press 4 x 6 x 85kg – up from 82.5kg and very very easy. I did wonder why I found these weights hard, should be on 90kg+
A2 DB Rows 4 x 6 x 27.5kg – shoulder still twinges when I get to rows but much less than previously

PM Session:

B1 Bench Press 82.5kg x 10, 7, 6, 4, 3 – hand still hurt but not as much
B2 Incline DB Hammer Rows 2 x 8,6,4 x 20kg – up from 17.5kg
DB Press 22.5kg x 9, 6, 6, 6, 3 – pleased to match my reps and not let fatigue take over
Strict Pullups 11, 7, 7, 5 – Only way I could make these harder was to make sure it was near enough from a dead hang each rep
3 way Shoulder Raise – 2 x 8, 6, 4, x 5kg
Rotator Cuff, 2 movements, 3 x 10 x 5kg

July 23

Yoga – 30 mins
Foam Rolling – 15 mins
Static Stretching – 10 mins

Rugby Training
4 x Suicides in 85-95 secs
5 x 30 secs of shuttle run sprints
Passing Skills
Full Pitch Touch

July 24

AM Session:

Speed Training (on grass)
Skips for height & distance 2 x 20m
Footwork drills 2 x 8 slaloms

Agility Drills 5 x (T, Box, W)
3 x 15m from 3 point start

Shuttle Run, 5-10-15-20 (no return after 20) x 2
4 x 22 build up 28 fast

2 x full pitch (try line to try line) 12.05 secs, 11.64 secs – different pitch to Sunday, must be smaller
6 x 20m partner carries (~80kg)

Good session, felt like we got through it at a better pace with less fatigue. Good full pitch sprints.

PM Session:

Power Clean 5 x 3 x 80kg harder this time but if my form is perfect it flies up
A1 Back Squat 5 x 3 x 115kg slower on the way down and tried to be explosive on the way up
A2 Borzov Jumps 5 x 3
Swiss Ball HS Curl 3 x 10
SL Hip Thrust 3 x 5 x 10kg
TGU Sit Up 3 x 5 x 17.5kg
Ab Wheel 3 x 8

July 26

AM Session:

Push Press 3 x 5 x 65kg

Split Stance OHP
2 x (4 x 52.5kg, 3 x 55kg, 2 x 57.5kg)

A1 Bench Press 4 x 6 x 87.5kg – up again from 85kg with a little left in the tank
A2 DB Rows 4 x 6 x 27.5kg

Good to move my bench up again, I don’t feel any stronger because i’m knackered most of the time but the numbers are moving in the right direction.

PM Session:

B1 Bench Press 85kg x 8, 6, 5, 5, 4, 2 – upped from 82.5kg
B2 Incline DB Hammer Rows 2 x 8,6,4 x 20kg
DB Press 22.5kg x 11, 6, 6, 4, 3 – first set of pullups was tough and sapped my strength for the second set of this. Time to move up a weight.
Strict Pullups 12, 7, 7, 4
3 way Shoulder Raise – 2 x 8, 6, 4, x 5kg

July 27

Speed Training (Grass)
Skips for height & distance 2 x 20m
Footwork drills 2 x 8 slaloms

Agility Drills 5 x (T, Box, W)
4 x 2 x 20m (lying on floor, kneeling, 3 point etc)
6 x 60m WB recovery with a 20m intensity limit
4 x 50m 5 mins rest

July 28

Power Clean 5 x 3 x 80kg Initiating the movement by driving through my feet, worked really well
A1 Back Squat 5 x 3 x 115kg didn’t need as much focus to get these reps out
A2 Borzov Jumps 5 x 3
Swiss Ball HS Curl 3 x 11
SL Hip Thrust 1 x 5 x 10kg
Hip Thrust 15 x 10kg, 15 no weight – didn’t like the short SL reps, my friend used to do 3 x 30 unweighted to supplement sprinting, I dropped to two leg to get a decent number of reps out.
TGU Sit Up 3 x 5 x 17.5kg
Ab Wheel 3 x 8

July 29

AM Session:

Push Press 3 x 5 x 67.5kg – up from 65kg, handled it ok

Split Stance OHP
2 x (6 x 50kg, 5 x 52.5kg, 4 x 55kg)

A1 Bench Press 4 x 6 x 90kg – up third session in a row, good progress
A2 DB Rows 4 x 6 x 27.5kg

Numbers are getting closer to what they should be and with the short recovery i’m pretty pleased.

PM Session:

B1 Bench Press 85kg x 9, 6, 5, 5, 4, 1
B2 Incline DB Hammer Rows 2 x 12, 10, 8 x 20kg
DB Press 25kg x 8, 5, 5, 4, 4, 4 – Really tough to get any reps out, thought I would end up doing 2’s and 1’s to finish
Strict Pullups 12, 7, 7, 4
3 way Shoulder Raise – 2 x 12, 10, 8, x 5kg – these are fine at this weight, can’t do the full set without stopping anyway

July 30

Had a 12 hour interview with a gym, got a chance to train with one of the other applicants and he showed me some really cool agility drills that i’ll be implementing into my current sessions.

Missed rugby training so I popped to a nearby pitch and did:

5 minute run (~1120m)
5 x 40 secs on 20 off (~200m), 5 x 30 secs on 30 off (~160m), 5 x 20 secs on 40 off (~120m)
5 minute run (~1170m)

July 31

Power Cleans 3 x 5 x 80kg – kept the same weight as the reps are up from 3 to 5
A1 Back Squat 2 x 5 x 115kg, 1 x 5 x 120kg – did these at the gym so had a safety bar which gave me the confidence to lift more
A2 Borzov Jumps 3 x 5
RDL 3 x 5 x 80kg – changed exercise again, probably going to do hip raise Sunday and RDL today.
Ab Machine 15 x 32kg, 15 x 39kg, 15 x 46kg – didn’t write ab work so forgot what I had to do, did this instead

[Fraser Young]

June 1

Bench Press
80kg x 11, 5, 6

DB Tricep Extensions
3 x 8 x 15kg

Chin Ups
4 x 9

Lat Raise
3 x 12 x 7.5kg

Bicep Curl
3 x 8 x 20kg

Pallof Press (resistance band)
3 x 10 per side

June 2

Track Work

Plyo Hops
3 x 30m

3 x 200, 2 x 200m (25.9, 27.6, 27.2, 26.6, 28.5) avg 27.2 secs

Ab Wheel Standing
3 x 6

June 4

Track Work

Plyo Hops
3 x 30m

400m – 56.26

Groin/hip flexor hurt doing my warm-up jog so I thought i’d get my accelerations done then do a single fast run but over a long enough distance to not be going 100% at any time.

June 5

Bench Press
1 x 5 x 90kg
1 x 5 x 95kg

DB Bench Press
3 x 10 x 32.5kg

DB Rows
4 x 12 x 35kg

DB Reverse Flyes
2 x 12 x 5kg

DB Windmill
3 x 10 x 15kg

June 6

Back Squat
5 x 90kg
3 x 110kg
5 x 125kg

Reverse Lunge
3 x 10 x 65kg

Good Mornings
2 x 8 x 50kg
1 x 8 x 55kg

Plate Hold
3 x 20kg x 70 secs

Spiderman Pushups
3 x 16

June 8

Bench Press
80kg x 12, 6, 4

DB Tricep Extension
3 x 8 x 15kg

Chin Ups
3 x 1 x 50 seconds (25-X-25 tempo)

Lat Raise
3 x 12 x 7.5kg

DB 21s
3 x 15kg

Pallof Press
3 x 10

June 9

Track Work

250m – 34.8
200m – 26.6
150m – 18.4
100m – 11.9 PB
50m – 6.7

Ab Wheel Standing
3 x 6

June 11

Track Work

3 x 4 x 100m averaging 14.5.

June 12

Bench Press
5 x 90kg
5 x 100kg

DB Bench
3 x 10 x 32.5kg

DB Rows
4 x 12 x 35kg

DB Reveres Flyes
2 x 12 x 5kg

June 14

Bare Foot Treadmill Walk
5km at 2-3 degree incline, 6.2-6.4kph

June 15

Back Squat
3 x 5 x 90kg
5 x 110kg

Reverse Lunges
3 x 10 x 70kg

Good Mornings
3 x 8 x 60kg

Plate Hold
3 x 20kg x 80 secs

Swiss Ball Jackknives
3 x 15

June 17

Bench Press
80kg x 14, 7, 5

DB Tricep Extension
3 x 8 x 15kg

Chin Ups
3 x 50 secs

DB Lateral Raise
3 x 12 x 10kg

DB 21’s
3 x 15kg

Pallof Press
3 x 10 x 23kg

June 18

Track Work

3 x 30m
4,4,3 x 100m

June 20

Bench Press
5 x 80kg
5 x 90kg
5 x 92.5kg

DB Bench Press
2 x 10 x 32.5kg
1 x 7 x 32.5kg

DB Rows
4 x 12 x 35kg

Rev. Flyes
2 x 12 x 5kg

DB Windmill
3 x 12 x 15kg

June 23

X-Band Walks to warm up

Full Squat (60 sec rest)
90kg x 12, 14, 15

KB Swings
1 x 20 x 15kg
2 x 20 x 20kg

Repeat Jumps for Height
3 x 8

Bodysaw
2 x 25

June 24

Bench Press
80kg x 14, 7, 5

DB Tricep Ext
3 x 8 x 15kg

Chin Ups
3 x 50 secs

Lat Raise
3 x 12 x 10kg

DB 21s
3 x 15kg

Cable Pallof Press
3 x 10 x 23kg

June 27

Track Work

250m – 36.2
200m – 25.8 PB
150m – 18.4
100m – 12.0
50m – 6.6

June 28

Bench Press
5 x 80kg
5 x 90kg
5 x 95kg

DB Rows (drop set)
12 x 20kg
10 x 25kg, 20kg, 17.5kg, 15kg, 12.5kg
15 x 10kg

DB Bench (drop set)
10 x 35kg
4 x 30kg, 25kg, 20kg, 15kg, 10kg
10 x 5kg

Rev. Flyes
2 x 12 x 5kg

Rotator Cuff
2 x 10 x 5kg

DB Windmill
3 x 10 x 15kg

June 29

X-Band Walks (warm up)

Full Squat (60 sec rest)
100kg x 15, 8, 10

KB Swings
3 x 20 x 20kg

Lunge Jumps
3 x 8

Jack-knives
3 x 15

June 30

Track Work

3 x 200, 2 x 200m – (26.5, 27.1, 26.7, 27.1, 25.9) avg 26.7

Ab Wheel Standing
3 x 6

[Fraser Young]

*Some of these sessions in a public gym as I was a fitness instructor and would do my own workout in the break*

May 1

Bench Press
3 x 5 x 90kg

DB Rows
3 x 10 x 35kg

DB Press
3 x 10 x 27.5kg

DB Curl
3 x 10 x 18kg

Spiderman Press-Ups
3 x 12

May 2

Track Work

250m – 35.9
200m – 26.6
150m – 18.2
100m – 12.1 =PB
50m – 6.4

Walking Lunges, 2 x 20m
High Knees, 2 x 20m

Ab Wheel
3 x 1 minute

May 3

Warm up – KB Swings 2 x 25 x 15kg

Power Clean
3 x 10 x 60kg

Bench Press
2 x 10 x 80kg
1 x 9 x 80kg

Back Squat
3 x 10 x 110kg

DB Rows
3 x 10 x 35kg

DB Press
3 x 10 x 25kg

DB Curls
3 x 10 x 17.5kg

Landmine
3 x 20 x bar + 5kg

May 5

Power Clean
5 x 70kg
4 x 72.5kg
3 x 75kg
2 x 77.5kg
1 x 80kg

Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
1 x 107.5kg

DB Rows
3 x 10 x 35kg

DB Windmills
1 x 12 x 10kg
2 x 10 x 12.5kg

May 7

KB Swings
4 x 60 x 15kg

High Knees, 2 x 20m
Walking Lunges, 2 x 25m

May 8

Power Clean
3 x 5 x 72.5kg

Bench Press
3 x 5 x 90kg

Back Squat
3 x 5 x 120kg

DB Rows
3 x 10 x 35kg

DB Press
3 x 10 x 25kg

DB Curl
3 x 8 x 20kg

Spiderman Press-Ups
3 x 14

May 9

Track Work

3 x 5 x 100m (30 sec/2.5 mins) average 15-15.5 secs

1 mile
6 mins 40 secs

Walking Lunges, 30m, 20m
High Knees, 30m, 20m

Ab Wheel 3 x 1 minute

May 10

Track Work (again!)

300m – 47.1
200m – 31.6
100m – 15.8

300m – 42.8
200m – 27.7
100m – 12.4

May 12

Hip Mobility
Broad Jumps

Plyo Hops
2 x (2 x 30m hops, 3 x 30m)

Plyometric session on grass, good co-ordination having not done it in ages and was pleased with the difficulty.

May 14

Power Cleans
5 x 72.5kg
4 x 72.5kg
3 x 77.5kg
2 x 80kg
1 x 82.5kg

Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
0 x 107.5kg

Back Squat
5 x 120kg
4 x 125kg
3 x 130kg
2 x 135kg
1 x 140kg

DB Rows
3 x 10 x 35kg

DB Curl
3 x 10 x 20kg

DB Press
1 x 10 x 27.5kg
1 x 10 x 25kg
stopped – nerve pain

DB Windmill
3 x 10 x 12.5kg

May 15

Track Work

250m – 33.6
200m – 26.9
150m – 19.3
100m – 13.2
50m – 6.4

Walking Lunges, 35, 15m
High Knees 35, 15m

Spiderman Press-ups 3 x 16

May 18

Bench Press
80kg x 9, 5, 4

DB Floor Press
3 x 8 x 25kg

Chin Ups/Pullups
2 x 2 x 8

Lat Raise
3 x 12 x 5kg

DB Curl
3 x 8 x 20kg

Landmine
3 x 10 x 30kg

May 19

Track Work

Plyo Jumps
2 x 30m hops (best of ~5.10)
3 x 30m (best ~4.25)

300m – 44.6
200m – 29.4
100m – 14.1

300m – 41.7
200m – 26.8
100m – 12.3

Ab Wheel, 3 x 1 minute

May 21

Track Work

Plyometric Hops
2 x 30m Hops
3 x 30m

250m – 34.9
200m – 26.9
150m – 18.8
100m – 12.2
50m – 7.0

I stepped on a slippery patch of floor yesterday and tweaked my groin, started to feel it in the 150m today, more in the 100m and the 50m was at 80% just to complete the session as it was seizing up a bit.

Update: Injury feels more hip flexor than groin, it impacts my walking so could be a few days before I can run. Hoping I can squat tomorrow!

May 22

Bench Press
8 x 60kg
5 x 80kg
5 x 90kg
5 x 95kg

DB Bench
2 x 10 x 32.5kg
1 x 9 x 32.5kg

DB rows
4 x 12 x 35kg

Reverse Flyes
2 x 12 x 5kg

DB Windmill
3 x 12 x 12.5kg

May 23

Back Squat
5 x 60kg
5 x 90kg
5 x 110kg

Reverse Lunge
2 x 10 x 60kg
1 x 10 x 65kg

Good Mornings
2 x 8 x 40kg
1 x 8 x 45kg

Plate Hold
3 x 20kg per hand x 1 minute

May 25

Bench Press
80kg x 10, 6, 5

DB Floor Press
3 x 8 x 25kg

Chin Ups/Pull Ups
2 x 2 x 9

Lat Raise
3 x 12 x 6.25kg

Bicep Curl
3 x 8 x 20kg

Landmine
3 x 10 x bar + 15kg

May 26

Track Work

2 x 500m (sub 1:40)
2 x 600m (sub 2:00)
1 mile – 6 mins 0 secs PB

Ab Wheel Standing
3 x 5

May 27

Back Squat
5 x 60kg
5 x 90kg
5 x 110kg
5 x 125kg

Reverse Lunges
3 x 10 x 65kg

Good Mornings
2 x 8 x 45kg
1 x 8 x 47.5kg

Plate Hold
3 x 20kg x 65 secs

May 30

Bench Press
5 x 90kg
5 x 92.5kg

DB Bench
2 x 10 x 32.5kg
1 x 9 x 32.5kg

DB Rows
4 x 12 x 35kg

DB Reverse Flyes
2 x 12 x 5kg

DB Windmill
3 x 10 x 15kg

[Author]

Posts

[Fraser Young]

Sept 1

Bench Press 5 x 82.5kg, 3 x 95kg, 5 x 105kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 5kg

Sept 2

Power Clean 3 x 3 x 80kg
A1 Front Squat 4 x 6 x 85kg
A2 Vert. Jumps 4 x 6
RDL 4 x 6 x 85kg
Ab Ripper X

Sept 4

AM Session:

Track Work

2 x 20m, 2 x 30m, 2 x 40m

80, 100, 120m 9.5, 11.6, 13.9 – pleased with all three of those, particularly sub 14 on the longer run. I focussed on conserving energy in acceleration and reaching a true top speed.

PM Session:

Push Press 3 x 3 x 75kg
OHP 4 x 8 x 52.5kg
A1 Bench Press 4 x 6 x 92.5kg
A2 Incline DB Hammer Rows 4 x 10 x 27.5kg
Ab Ripper X

Sept 5

AM Session:

Power Clean 3 x 6 x 60kg
Front Squat 5 x 62.5kg, 5 x 72.5kg, 10 x 82.5kg

PM Session:

Rugby Training

Touch
Backs Training
Pullups 3 x 8

Sept 7

Conditioning

5 minute run ~ 1080m
7 x 40 on 20 off ~ 175m each
5 minute run ~ 1060m

Sept 8

AM – Tennis 90 mins

PM Session

Conditioning (2nd attempt)

5 minute run ~ 1120m
10 x 40 on 20 off ~165m
10 x 30 on 30 off ~140m
10 x 20 on 40 off ~110m
5 minute run ~ 1080m

Sept 9

AM Session:

Bench Press 5 x 72.5kg, 5 x 85kg, 9 x 95kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 5kg

Good benching.

PM Session:

Power Clean 3 x 3 x 82.5kg – upped by 2.5kg, coped well
A1 Front Squat 4 x 6 x 85kg – serious depth on these
A2 Vert Jumps 4 x 6
RDL 4 x 6 x 85kg
Ab Ripper X

Sept 10

Rugby Training

4 Stations – Tackling, Rucking, Breakdown, Switch Passes

Sept 11

AM Session:

Track Work (on rugby pitch)

Kicking Skills – Chip and chase 4 x 20, Full Pitch Clearance, chase and score try x 8-9, half pitch chip at speed, chase and score try x 7-8

PM Session:

Push Press 3 x 3 x 77.5kg – very tough, don’t know why the f*ck I increased it, third rep was always poor

OHP 4 x 8 x 52.5kg
A1 Bench Press 4 x 6 x 92.5kg
A2 DB Rows 4 x 6 x 27.5kg
Ab Ripper X

Sept 12

Conditioning

5 minute run ~ 4.1 laps
10 x 40 on 20 off ~??m
10 x 30 on 30 off ~??m
10 x 20 on 40 off ~110m
5 minute run ~ 4 laps

Sept 13

Power Cleans 3 x 6 x 60kg
Front Squat 3 x 67.5kg, 3 x 77.5kg, 7 x 87.5kg
Pullups 3 x 8

Sept 15

Bench Press 3 x 80kg, 3 x 90kg, 6 x 102.5kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 5kg

Sept 16

Power Clean 3 x 3 x 82.5kg
A1 Front Squat 4 x 6 x 85kg
A2 Vert Jumps 4 x 6
RDL 4 x 6 x 90kg
Ab Ripper X

Good session.

Sept 17

Circuits, 5 min 8 min

Sept 18

Track Work

250m – 35.9
200m – 27.0* double tapped the button and didn’t get a time, so I did another 200m at the end which felt slower but was 27.0
150m – 18.8
100m – 11.9
50m – 6.7

Push Press 3 x 77.5kg, 2 x 77.5kg, 3 x 75kg
OHP 4 x 8 x 52.5kg
A1 Bench Press 4 x 6 x 92.5kg
A2 DB Rows 4 x 10 x 27.5kg
Front & Side Bridges, 90 sec each

Sept 19

AM Session:

Power Clean 3 x 6 x 60kg
Front Squat 5 x 72.5kg, 3 x 82.5kg, 6 x 92.5kg

PM Session:

Rugby Training

Sept 21

AM Session:

Track Work
600m warm up jog/skip
Drills E (straight leg scissor variations)
3 x 200m, 2 x 200m (2.5 mins between reps, 10 mins between set) – 27.5, 29.2, 27.3 26.5, 26.3 avg 27.4

Sept 23

Track Work

600m warm up jog/skip
Drills A and C (A-variations and cycle ankle, calf, knee all with run-outs)
2 x 20m, 2 x 30m, 2 x 40m
80m, 100m, 120m – 9.4, 11.9, 14.3 First run was good, last two were poor. I cut the recovery but probably tired myself out with the drills.

Bench Press 5 x 85kg, 3 x 95kg, 4 x 107.5kg
Close Grip Bench Press 4 x 8 x 80kg
DB Incline Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 6.25kg
Hollow Rock 60 secs
Planks – 60 Front, 40 Side, 40 Side, 60 Front

Sept 24

Power Clean 3 x 3 x 82.5kg
A1 Front Squat 4 x 6 x 85kg – thighs felt pumped
A2 Vert. Jumps 4 x 6
RDL 4 x 6 x 95kg

Sept 25

OHP 4 x 8 x 52.5kg
Bench 4 x 6 x 92.5kg
DB Rows 4 x 10 x 27.5kg
3 Way Shoulder Raise 4 x 10 x 6.25kg

Sept 26

AM Session:

Track Work
Drills E
3 x 200m, 2 x 200m 27.3, 27.3, 26.5 26.8, 26.6 avg 26.9

Really pleased with that series, I’m still holding back in the first few runs because I know pushing it half a second too much will mean a 29 or 30 in the next rep. I was writhing on the floor afterwards, think I paced it pretty perfectly and couldn’t have given any more.

PM Session:

Power Cleans 3 x 6 x 65kg
Front Squat 5 x 65kg, 5 x 75kg, 8 x 85kg
Pullups (30 sec rest) – 14, 6, 4, 3, 3

Sept 28

Rugby Match

3rd Team (Lost 40-8)

Sept 29

Bench Press 5 x 75kg, 5 x 85kg, 9 x 97.5kg – I had one poor rep and my friend tried to spot me on the last one but I had it. Don’t touch the bar unless I ask for help!!
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 6.25kg
Hollow Rock Abs – 77 secs

Sept 30

Track Work
2 x 20m, 2 x 30m
6 x 60m (20m IL) – 7.58, 7.54, 7.49, 7.44, 7.39, 7.47
2 x 90m (30 secs) – 11.1, 11.2

[Fraser Young]

Aug 1

Missed Rugby Training again, trained with my mate and we dragged ourselves through conditioning.

8 x (22m x 3 then 100m jog)
10 x (35m x 4, 30 sec rest)
8 x (73m x 2, 30 sec rest)
8 x (10m, 10m back pedal, 28m, 18m back pedal, 40m, 50m jog, 15 sec rest)

Aug 2

AM Session:

Push Press 3 x 5 x 67.5kg

Split Stance OHP
6 x 50kg, 5 x 52.5kg, 4 x 55kg
6 x 52.5kg, 5 x 55kg, 4 x 57.5kg

A1 Bench Press 4 x 6 x 90kg
A2 DB Rows 4 x 6 x 27.5kg

PM Session:

B1 Bench Press 85kg x 10, 8, 6, 5, 1
B2 Incline DB Hammer Row 2 x 12, 10, 8 x 20kg
C1 DB Press 25kg x 8, 5, 5, 5, 4, 3
C2 Strict Pullups 13, 10, 7
3 way shoulder raise 2 x 12, 10, 8 x 5kg

Aug 3

Speed Training (Grass)
Skips for height & distance 2 x 20m
Footwork drills 2 x 8 slaloms

Agility Drills 5 x (T, Box, W)
4 x 2 x 20m
6 x 60m WB recovery with a 20m intensity limit
4 x 50m 5 mins rest, supporting run and pass

Aug 5

AM Session:

Push Press 3 x 5 x 70kg
Split Stance OHP 2 x (5 x 52.5kg, 4 x 55kg, 3 x 57.5kg)
A1 Bench Press – 4 x 6 x 90kg
A2 DB Rows – 4 x 6 x 27.5kg

PM Session:

B1 Bench Press 90kg x 8, 5, 5, 4, 4, 3, 1
B2 Incline DB Hammer Rows 2 x 10, 8, 6 x 20kg
Shoulder Press 15kg x 1,2,3,4,5,6,7,8,8,4
Pullups 1,2,3,4,5,5,3,3,3,2
3 Way Shoulder Raise 2 x 10, 8, 6 x 5kg

Aug 6

Rugby Training

Driving a guy with a tackle pad backwards, stop-start, 2 x full pitch
4 x 50m WB recovery
8 v 4 drift defence, 3 x 4 mins
half pitch touch
8 x 20m sprints

Jackknives 3 x 15
Ab Marching 3 x 30

Aug 7

Power Clean 4 x 4 x 82.5kg
A1 Back Squat 4 x 4 x 120kg
A2 Borzov Jumps 4 x 4
RDL 3 x 5 x 80kg
TGU Sit Up 3 x 5 x 17.5kg
Ab Machine 3 x 15 x 46kg

Aug 8

Rugby Training

8 v 8 touch, tackler changes to attacking team
passing drills
12 x 6, exploiting gaps
3 x 22m, 2 x 50m, 1 x full pitch (11.96 secs)

5 mins ab holds

Aug 9

Just realised I work out every day…

AM Session:

Push Press 4 x 4 x 70kg
Split Stance OHP 5 x 52.5kg, 4 x 55kg, 3 x 57.5kg, 5 x 55kg, 4 x 57.5kg, 3 x 60kg
A1 Bench Press 4 x 6 x 90kg – easy!
A2 DB Rows 4 x 6 x 27.5kg

PM Session:

B1 Bench Press 90kg x 9, 6, 5, 4, 4, 2
B2 Incline DB Hammer Rows 2 x 10, 8, 6 x 20kg
Shoulder Press 15kg x 1,2,3,4,5,6,7,8,9,6
Pullups 1,2,3,4,5,6,4,3,3,3
3 Way Shoulder Raise – 2 x 10, 8, 6 x 5kg
Front Squat 10 x 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 50kg

Aug 10

Speed Training (Grass)
Skips for height & distance 2 x 20m
4 x 2 x 20m

3 x 60m first 20m we used a skipping rope to resist the person to replicate pulling a heavy sled, then they get released and sprint
3 x 60m WB recovery with a 20m intensity limit
3 x 60m 5 mins rest, supporting run and pass

Footwork drills 2 x 8 slaloms
Agility Drills 5 x (T, W)

Aug 11

Power Cleans 4 x 2 x 85kg, 2 x 90kg
A1 Front Squat 4 x 6 x 80kg
A2 Vertical Jumps 4 x 6
Hip Thrusts 3 x 20
Ab Ripper X 175 reps

Aug 12

AM Session:

Push Press 5 x 3 x 72.5kg
Split Stance OHP 2 x (4 x 55kg, 3 x 57.5kg, 2 x 60kg)
A1 Bench Press 4 x 6 x 92.5kg
A2 DB Rows 4 x 6 x 27.5kg

PM Session:

B1 Bench Press 90kg x 9,6,5,4,4,2
B2 Incline DB Hammer Rows 2 x 8,6,4 x 20kg
Shoulder Press 15kg 1,2,3,4,5,6,7,8,9,7
Pullups 8 x 4
3 Way Shoulder Raise – 2 x 8,6,4 x 5kg

Aug 13

Dynamic and Static Stretching, some MobilityWOD stuff on hips, shoulders, quad

Rugby Training

Touch 14 v 14
Drift Defence
Tackle Bag Work (lots!)
Touch 14 v 14 with proper rucks at the breakdown, then final 2 mins full contact

General Strength Circuit, 232 reps

Aug 14

AM Session:

Power Clean 3 x 3 x 80kg
A1 Front Squat 4 x 6 x 80kg
A2 Vertical Jumps 4 x 6
RDL 4 x 5 x 80kg
Ab Ripper X, 400 reps

PM Session:

OHP 3 x 8 x 50kg
B1 Bench Press 4 x 6 x 92.5kg
B2 DB Rows 4 x 8 x 27.5kg
Rotator Cuff, 2 movements, 3 x 10 x 5kg

Aug 15

Rugby Training

Touch 8 v 8
passing drills
2 v 2, 5 v 3
Touch 8 v 8

Aug 16

Pullups 3 x 8
Power Clean 3 x 6 x 60kg
Front Squat 5 x 60kg, 5 x 70kg, 10 x 80kg

Aug 17

Track Work
2 x 20m Skips for Height, Distance
Footwork, 1 x 8
10 x 8m shuttles with chest to floor, 2 x 20m, 60m
10 x 8m shuttles with chest to floor, 2 x 30m, 60m
10 x 8m shuttles with chest to floor, 2 x 40m, 60m
Full Pitch Sprint – 11.50
Footwork 1 x 8
Hip Raise 4 x 20
3 Way Shoulder Raise 4 x 10 x 5kg
Front & Side Bridge, 4 mins Total

Aug 19

AM Session:
Bench Press 5 x 72.5kg, 5 x 82.5kg, 10 x 92.5kg
Close Grip Bench Press 4 x 8 x 80kg
DB Rows 5 x 10 x 27.5kg
3 Way Shoulder Raise 4 x 10 x 5kg

PM Session:

Power Clean 3 x 3 x 80kg
A1 Front Squat 4 x 6 x 82.5kg
A2 Vertical Jumps 4 x 6
RDL 4 x 5 x 80kg

Aug 20

Rugby Training

Touch, various rules
Full Pitch Touch
Full Pitch Full Contact (woohoooo!)

Aug 21

Track Work

2 x 20m, 2 x 30m, 2 x 40m
120, 100, 80m (14.2, 11.6, 9.6)

Pleased with the 11.6 run, can’t remember going faster this year. I could tell I wasn’t at full freshness too.

Push Press 3 x 3 x 72.5kg
OHP 4 x 8 x 50kg
Bench Press 5 x 95kg, 3 x 6 x 92.5kg
DB Rows 4 x 10 x 27.5kg
Ab Ripper X – why. why. god it hurts so much.

Aug 22

AM Session:

Power Clean 3 x 6 x 60kg
Front Squat 3 x 67.5kg, 3 x 75kg, 6 x 85kg

Rugby Training

Touch
Set Moves
Touch

Towel Pullups 5,6,5

Aug 24

Rugby Match – Friendly Won 15-5

Aug 26

AM Session:

Bench Press 3 x 77.5kg, 3 x 87.5kg, 8 x 100kg – BOOOOOMMM!!
Close Grip Bench Press 4 x 8 x 80kg
Incline Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 5kg

Obviously i’m pleased with the PB, I think I was 76kg last time I got a bench PB so to be 73kg is encouraging. Upping my nutrition another 150-200kcals a day to get some definite growth going on.

PM Session:

Power Clean 3 x 3 x 80kg
A1 Front Squat 4 x 6 x 85kg
A2 Vertical Jumps 4 x 6
RDL 4 x 5 x 80kg
Ab Ripper X

Aug 27

Rugby Training

Touch
5 stations – passing, tackling, rucking, forward play, back play

Aug 28

AM Session:

Track Work
2 x 20, 2 x 30, 2 x 40m
80, 100, 120m 9.4, 11.8, 14.1

PM Session:

Push Press 3 x 3 x 72.5kg – easy
OHP 4 x 8 x 50kg – also easy
A1 Bench Press 4 x 6 x 92.5kg
A2 DB Rows 4 x 10 x 27.5kg
Ab Ripper X – never easy

Aug 29

AM Session:

Power Clean 3 x 6 x 60kg
Front Squat 5 x 70kg, 3 x 80kg, 4 x 90kg

PM Session:

Rugby Training

Touch
Drills
Back Line Set Plays
Pullups 3 x 8

Aug 31

Grass Runs

8 x (22m x 3 then 100m jog)
10 x (35m x 4, 30 sec rest)
8 x (73m x 2, 30 sec rest)
8 x (10m, 10m back pedal, 28m, 18m back pedal, 40m, 50m jog, 15 sec rest)
3 Way Shoulder Raise 4 x 10 x 5kg

[Fraser Young]

July 1

Bench Press 85kg x 11, 7, 4

DB Tricep Extension 3 x 10 x 15kg

Chin Ups 3 x 50 secs

Lat Raise 3 x 12 x 10kg

DB 21s 3 x 15kg

Cable Pallof Press 3 x 10 x 23kg

July 2

Back Squat
5 x 90kg
5 x 110kg
5 x 120kg
2 x 130kg

Reverse Lunge
3 x 10 x 70kg

GM
3 x 10 x 50kg

Plate Hold
2 x 20kg x 90 secs

Swiss Ball Jackknives
3 x 15

July 7

Bench Press
3 x 10 x 75kg

Dumbbell Rows
4 x 10 x 15kg
1 x 10 x 20kg

July 8

AM Session:

Push Press
3 x 5 x 60kg

Split Stance Military Press
2 x 6 x 50kg
2 x 5 x 52.5kg
4, 3 x 55kg

Bench (1)
4 x 6 x 80kg

DB Rows (1)
2 x 6 x 20kg
2 x 6 x 22.5kg

PM Session:

Bench Press (30 secs rest) (2)
80kg x 7, 4, 4, 3, 3, 3, 3, 3 (total = 30)

DB Incline Hammer Row (2)
2 x (12, 10, 8) x 15kg

DB Press (30 secs) (3)
15kg x 8, 6, 5, 5, 4, 2 (total = 30)

Chin Ups (3)
11, 8, 6, 5 (total = 30)

Three Way Shoulder Raise (Front Raise ss Lat Raise ss Reverse Flyes)
2 x (12,10,8) x 5kg

July 9

Rugby Training

Passing Skills & 14 x 100-150m runs with short recovery

July 10

AM Session:

Track Work

2 x 2 x 20m Plyometric hops for height
2 x 2 x 20m Plyometric hops for distance
2 x 5 x 15m various starting positions, lying on front, on back, one leg kneel, with ball
4 x 22m build up 28m fast
2 x 60m FMF (20m fast, 20m maintain speed, 20m fast again)
2 x 80m 9.45, 9.49 first movement
4 x 20m walking lunges

PM Session:

Hang Power Clean – 3 x 5 x 60kg
Back Squat (1) – 3 x 5 x 100kg
Borzov Jumps (1) – 3 x 5
Reverse Lunge – 3 x 5 x 75kg
TGU Sit Up – 3 x 5 x 15kg
Ab Wheel Standing – 3 x 8

July 11

Rugby Training

Passing Skills, Footwork drills, 10m partner carry
8 x 50m short recovery
4 x 10 x 8m with chest to floor
2 games of touch, 7 v 7 half pitch width ways

July 12

AM Session:

Push Press 3 x 5 x 62.5kg (up from 60kg)

Split Stance Military Press
2 x 6 x 50kg
2 x 5 x 52.5kg
4, 3 x 55kg (failed the last rep again!)

Bench Press (A1) 4 x 6 x 80kg
DB Rows (A2) 4 x 6 x 25kg (up from 2 x 20kg, 2 x 22.5kg)

PM Session:

Bench Press (B1) 80kg x 8, 6, 5, 5, 4, 2 (got to 30 in 6 sets instead of 8)
DB Incline Hammer Row (B2) 2 x (12, 10, 8 x 15kg)
DB Press (C1) 20kg x 9, 7, 5, 5, 4 (up from 15kg)
Pull Ups (C2) 10, 7, 5, 5, 3 (chin ups last time)
Three Way Shoulder Raise 2 x (12, 10, 8) x 5kg

July 14

Weight: 152 lbs – quite disappointed that my weight has gone the other way, I upped my calories midweek by about 200 so i’ll stick with that and see where i go this week.
Chest: 39″
Waist: 31″
Arms: 13″
Legs: 22.5″

AM Session:

Track Work

2 x 2 x 20m Plyometric hops for height
2 x 2 x 20m Plyometric hops for distance
3 x 5 x 15m various starting positions, lying on front, kneeling, 3 point, jump & go
4 x 22m build up 28m fast
2 x 60m slalom direction changes
1 x 50m
1 x 80m
4 x 20m walking lunges

PM Session:

Power Clean – 3 x 5 x 65kg
Back Squat (1) – 3 x 5 x 100kg
Borzov Jumps (1) – 3 x 5
Reverse Lunge – 3 x 5 x 75kg
TGU Sit Up – 3 x 5 x 15kg
Ab Wheel Standing – 3 x 8

July 15

AM Session:

Push Press – 3 x 5 x 62.5kg

Split Stance Military Press
2 x 5 x 50kg
2 x 4 x 52.5kg
2 x 3 x 55kg

Bench Press (A1) 4 x 3/3 x 82.5kg (up from 6 x 80kg) (3/3 = 3 reps, 20 secs rest, 3 reps)
DB Rows (A2) 4 x 6 x 27.5kg (up from 25kg)

PM Session:

Bench Press (B1) 80kg x 9, 6, 5, 5, 5
DB Incline Hammer Row (B2) 2 x (10, 8, 6 x 17.5kg)
DB Press (C1) 20kg x 10, 8, 7, 5
Pull Ups (C2) 10, 7, 6, 5, 2
Three Way Shoulder Raise 2 x (10, 8, 6) x 5kg
Rotator Cuff 2 movements, 3 x 10 x 5kg

July 16

Rugby Training

Passing Skills
4 Suicides (22, half, opp 22, full) in 85-95 secs.
Half Pitch Touch 12 v 12

July 17

AM Session:

Wrist Flick 4 x 20
Med Ball Pass 4 x 10
Resistance Band ISO Pass Hold 4 x 15 secs

Wrist flick i got from a scrum half, the other two I just made up, just trying to strengthen the movement pattern associated with passing a ball.

Track Work (on grass)
2 x 2 x 20m Plyometric hops for height
2 x 2 x 20m Plyometric hops for distance
3 x 4 x 15m various starting positions, lying on front, kneeling, back pedal & turn, 3 point, jump & go
4 x 22m build up 28m fast (partner passed ball after the 22m and sprint once ball caught)
2 x 75m slalom direction changes
1 x 50m kick retrieve
1 x full pitch kick retrieve – was timed from picking ball up in dead ball area to scoring a try in 12.60 secs

Bit more ball work today, and no lunges! May as well get used to running fast with a ball under my arm. Good session, 32 degrees I was sweating before we even started.

PM Session:

Power Clean 4 x 4 x 70kg – narrower arms made all the difference and these absolutely flew up, so easy
A1 Back Squat 4 x 4 x 110kg – bit shaky at first but once I cued to push the knees apart and drive through heels it was ok
A2 Borzov Jumps 4 x 4 – fuck whoever came up with these
Swiss Ball Hamstring Curls 3 x 6 – bit easy but I don’t want achey hammies for training tomorrow
SL Hip Thrust 2 x 5 x 5kg, 1 x 5 x 7.5kg – I like these, weight was easy to hold over hips
TGU Sit Up 3 x 5 x 15kg
Ab Wheel Standing 3 x 8

July 18

Rugby Training

Full Pitch Touch

July 19

AM Session:

Push Press 3 x 5 x 62.5kg

Split stance OHP
2 x 5 x 50kg
2 x 4 x 52.5kg
2 x 3 x 55kg

A1 Bench Press – 4 x 3/3 x 82.5kg
A2 DB Rows – 4 x 6 x 27.5kg

Shoulder didn’t hurt much this time, seemed to get in a much stronger position under the bar for push press and OHP. Bench was easy, happy to make the move to 85kg next week.

PM Session:

B1 Bench Press 82.5kg x 9, 6, 5, 4, 4, 2 increased from 80kg, hands seem to hurt when it’s short recovery benching
B2 Incline Hammer Row 2 x (10, 8, 6) x 17.5kg feel strong in these, could see what 20kg is like next week
C1 DB Press 22.5kg x 9, 7, 5, 4, 5, up from 20kg, hard to get up onto shoulders when tired
C2 Pull Ups 10, 7, 8, 5
3 way Shoulder Raise 2 x (10, 8, 6) x 5kg
Rotator Cuff, 2 movements, 3 x 10 x 5kg

July 21

AM Session:

Speed Training (on grass)

Skips for height & distance 2 x 20m
Footwork drills 2 x 8 slaloms

Agility Drills 5 x (T, Box, W)
3 x 15m from 3 point start

Shuttle Run, 5-10-15-20 (no return after 20) x 3, 20.6 secs, 20.2 secs, 19.9 secs
5 x 22 build up 28 fast

2 x full pitch (try line to try line) 12.32 secs, 12.34 secs

1 suicide (22, half, opp 22, full) – 1 min 39 secs

Slow suicide, but I was knackered. I preferred the agility drills, very short rest and really working hard every step. Felt quick running the full pitch with the ball. Couldn’t get out my car once i’d driven home from the track, legs were gone.

PM Session:

Power Clean 4 x 4 x 75kg light weight, feel like i’m in such a mechanically strong position now
A1 Back Squat 4 x 4 x 115kg these felt good, up from 110kg
A2 Borzov Jumps 4 x 4
Swiss Ball HS Curl 3 x 9
SL Hip Thrust 3 x 5 x 10kg
TGU Sit Up 3 x 5 x 17.5kg

July 22

AM Session:

Push Press 3 x 5 x 65kg – up from 62.5kg

Split Stance OHP
4 x 50kg, 3 x 52.5kg, 2 x 55kg
4 x 52.5kg, 3 x 55kg, 2 x 57.5kg – felt too easy to not increase the weight when the prescribed reps drop so I put on 2.5kg for 2nd set
A1 Bench Press 4 x 6 x 85kg – up from 82.5kg and very very easy. I did wonder why I found these weights hard, should be on 90kg+
A2 DB Rows 4 x 6 x 27.5kg – shoulder still twinges when I get to rows but much less than previously

PM Session:

B1 Bench Press 82.5kg x 10, 7, 6, 4, 3 – hand still hurt but not as much
B2 Incline DB Hammer Rows 2 x 8,6,4 x 20kg – up from 17.5kg
DB Press 22.5kg x 9, 6, 6, 6, 3 – pleased to match my reps and not let fatigue take over
Strict Pullups 11, 7, 7, 5 – Only way I could make these harder was to make sure it was near enough from a dead hang each rep
3 way Shoulder Raise – 2 x 8, 6, 4, x 5kg
Rotator Cuff, 2 movements, 3 x 10 x 5kg

July 23

Yoga – 30 mins
Foam Rolling – 15 mins
Static Stretching – 10 mins

Rugby Training
4 x Suicides in 85-95 secs
5 x 30 secs of shuttle run sprints
Passing Skills
Full Pitch Touch

July 24

AM Session:

Speed Training (on grass)
Skips for height & distance 2 x 20m
Footwork drills 2 x 8 slaloms

Agility Drills 5 x (T, Box, W)
3 x 15m from 3 point start

Shuttle Run, 5-10-15-20 (no return after 20) x 2
4 x 22 build up 28 fast

2 x full pitch (try line to try line) 12.05 secs, 11.64 secs – different pitch to Sunday, must be smaller
6 x 20m partner carries (~80kg)

Good session, felt like we got through it at a better pace with less fatigue. Good full pitch sprints.

PM Session:

Power Clean 5 x 3 x 80kg harder this time but if my form is perfect it flies up
A1 Back Squat 5 x 3 x 115kg slower on the way down and tried to be explosive on the way up
A2 Borzov Jumps 5 x 3
Swiss Ball HS Curl 3 x 10
SL Hip Thrust 3 x 5 x 10kg
TGU Sit Up 3 x 5 x 17.5kg
Ab Wheel 3 x 8

July 26

AM Session:

Push Press 3 x 5 x 65kg

Split Stance OHP
2 x (4 x 52.5kg, 3 x 55kg, 2 x 57.5kg)

A1 Bench Press 4 x 6 x 87.5kg – up again from 85kg with a little left in the tank
A2 DB Rows 4 x 6 x 27.5kg

Good to move my bench up again, I don’t feel any stronger because i’m knackered most of the time but the numbers are moving in the right direction.

PM Session:

B1 Bench Press 85kg x 8, 6, 5, 5, 4, 2 – upped from 82.5kg
B2 Incline DB Hammer Rows 2 x 8,6,4 x 20kg
DB Press 22.5kg x 11, 6, 6, 4, 3 – first set of pullups was tough and sapped my strength for the second set of this. Time to move up a weight.
Strict Pullups 12, 7, 7, 4
3 way Shoulder Raise – 2 x 8, 6, 4, x 5kg

July 27

Speed Training (Grass)
Skips for height & distance 2 x 20m
Footwork drills 2 x 8 slaloms

Agility Drills 5 x (T, Box, W)
4 x 2 x 20m (lying on floor, kneeling, 3 point etc)
6 x 60m WB recovery with a 20m intensity limit
4 x 50m 5 mins rest

July 28

Power Clean 5 x 3 x 80kg Initiating the movement by driving through my feet, worked really well
A1 Back Squat 5 x 3 x 115kg didn’t need as much focus to get these reps out
A2 Borzov Jumps 5 x 3
Swiss Ball HS Curl 3 x 11
SL Hip Thrust 1 x 5 x 10kg
Hip Thrust 15 x 10kg, 15 no weight – didn’t like the short SL reps, my friend used to do 3 x 30 unweighted to supplement sprinting, I dropped to two leg to get a decent number of reps out.
TGU Sit Up 3 x 5 x 17.5kg
Ab Wheel 3 x 8

July 29

AM Session:

Push Press 3 x 5 x 67.5kg – up from 65kg, handled it ok

Split Stance OHP
2 x (6 x 50kg, 5 x 52.5kg, 4 x 55kg)

A1 Bench Press 4 x 6 x 90kg – up third session in a row, good progress
A2 DB Rows 4 x 6 x 27.5kg

Numbers are getting closer to what they should be and with the short recovery i’m pretty pleased.

PM Session:

B1 Bench Press 85kg x 9, 6, 5, 5, 4, 1
B2 Incline DB Hammer Rows 2 x 12, 10, 8 x 20kg
DB Press 25kg x 8, 5, 5, 4, 4, 4 – Really tough to get any reps out, thought I would end up doing 2’s and 1’s to finish
Strict Pullups 12, 7, 7, 4
3 way Shoulder Raise – 2 x 12, 10, 8, x 5kg – these are fine at this weight, can’t do the full set without stopping anyway

July 30

Had a 12 hour interview with a gym, got a chance to train with one of the other applicants and he showed me some really cool agility drills that i’ll be implementing into my current sessions.

Missed rugby training so I popped to a nearby pitch and did:

5 minute run (~1120m)
5 x 40 secs on 20 off (~200m), 5 x 30 secs on 30 off (~160m), 5 x 20 secs on 40 off (~120m)
5 minute run (~1170m)

July 31

Power Cleans 3 x 5 x 80kg – kept the same weight as the reps are up from 3 to 5
A1 Back Squat 2 x 5 x 115kg, 1 x 5 x 120kg – did these at the gym so had a safety bar which gave me the confidence to lift more
A2 Borzov Jumps 3 x 5
RDL 3 x 5 x 80kg – changed exercise again, probably going to do hip raise Sunday and RDL today.
Ab Machine 15 x 32kg, 15 x 39kg, 15 x 46kg – didn’t write ab work so forgot what I had to do, did this instead

[Fraser Young]

June 1

Bench Press
80kg x 11, 5, 6

DB Tricep Extensions
3 x 8 x 15kg

Chin Ups
4 x 9

Lat Raise
3 x 12 x 7.5kg

Bicep Curl
3 x 8 x 20kg

Pallof Press (resistance band)
3 x 10 per side

June 2

Track Work

Plyo Hops
3 x 30m

3 x 200, 2 x 200m (25.9, 27.6, 27.2, 26.6, 28.5) avg 27.2 secs

Ab Wheel Standing
3 x 6

June 4

Track Work

Plyo Hops
3 x 30m

400m – 56.26

Groin/hip flexor hurt doing my warm-up jog so I thought i’d get my accelerations done then do a single fast run but over a long enough distance to not be going 100% at any time.

June 5

Bench Press
1 x 5 x 90kg
1 x 5 x 95kg

DB Bench Press
3 x 10 x 32.5kg

DB Rows
4 x 12 x 35kg

DB Reverse Flyes
2 x 12 x 5kg

DB Windmill
3 x 10 x 15kg

June 6

Back Squat
5 x 90kg
3 x 110kg
5 x 125kg

Reverse Lunge
3 x 10 x 65kg

Good Mornings
2 x 8 x 50kg
1 x 8 x 55kg

Plate Hold
3 x 20kg x 70 secs

Spiderman Pushups
3 x 16

June 8

Bench Press
80kg x 12, 6, 4

DB Tricep Extension
3 x 8 x 15kg

Chin Ups
3 x 1 x 50 seconds (25-X-25 tempo)

Lat Raise
3 x 12 x 7.5kg

DB 21s
3 x 15kg

Pallof Press
3 x 10

June 9

Track Work

250m – 34.8
200m – 26.6
150m – 18.4
100m – 11.9 PB
50m – 6.7

Ab Wheel Standing
3 x 6

June 11

Track Work

3 x 4 x 100m averaging 14.5.

June 12

Bench Press
5 x 90kg
5 x 100kg

DB Bench
3 x 10 x 32.5kg

DB Rows
4 x 12 x 35kg

DB Reveres Flyes
2 x 12 x 5kg

June 14

Bare Foot Treadmill Walk
5km at 2-3 degree incline, 6.2-6.4kph

June 15

Back Squat
3 x 5 x 90kg
5 x 110kg

Reverse Lunges
3 x 10 x 70kg

Good Mornings
3 x 8 x 60kg

Plate Hold
3 x 20kg x 80 secs

Swiss Ball Jackknives
3 x 15

June 17

Bench Press
80kg x 14, 7, 5

DB Tricep Extension
3 x 8 x 15kg

Chin Ups
3 x 50 secs

DB Lateral Raise
3 x 12 x 10kg

DB 21’s
3 x 15kg

Pallof Press
3 x 10 x 23kg

June 18

Track Work

3 x 30m
4,4,3 x 100m

June 20

Bench Press
5 x 80kg
5 x 90kg
5 x 92.5kg

DB Bench Press
2 x 10 x 32.5kg
1 x 7 x 32.5kg

DB Rows
4 x 12 x 35kg

Rev. Flyes
2 x 12 x 5kg

DB Windmill
3 x 12 x 15kg

June 23

X-Band Walks to warm up

Full Squat (60 sec rest)
90kg x 12, 14, 15

KB Swings
1 x 20 x 15kg
2 x 20 x 20kg

Repeat Jumps for Height
3 x 8

Bodysaw
2 x 25

June 24

Bench Press
80kg x 14, 7, 5

DB Tricep Ext
3 x 8 x 15kg

Chin Ups
3 x 50 secs

Lat Raise
3 x 12 x 10kg

DB 21s
3 x 15kg

Cable Pallof Press
3 x 10 x 23kg

June 27

Track Work

250m – 36.2
200m – 25.8 PB
150m – 18.4
100m – 12.0
50m – 6.6

June 28

Bench Press
5 x 80kg
5 x 90kg
5 x 95kg

DB Rows (drop set)
12 x 20kg
10 x 25kg, 20kg, 17.5kg, 15kg, 12.5kg
15 x 10kg

DB Bench (drop set)
10 x 35kg
4 x 30kg, 25kg, 20kg, 15kg, 10kg
10 x 5kg

Rev. Flyes
2 x 12 x 5kg

Rotator Cuff
2 x 10 x 5kg

DB Windmill
3 x 10 x 15kg

June 29

X-Band Walks (warm up)

Full Squat (60 sec rest)
100kg x 15, 8, 10

KB Swings
3 x 20 x 20kg

Lunge Jumps
3 x 8

Jack-knives
3 x 15

June 30

Track Work

3 x 200, 2 x 200m – (26.5, 27.1, 26.7, 27.1, 25.9) avg 26.7

Ab Wheel Standing
3 x 6

[Fraser Young]

*Some of these sessions in a public gym as I was a fitness instructor and would do my own workout in the break*

May 1

Bench Press
3 x 5 x 90kg

DB Rows
3 x 10 x 35kg

DB Press
3 x 10 x 27.5kg

DB Curl
3 x 10 x 18kg

Spiderman Press-Ups
3 x 12

May 2

Track Work

250m – 35.9
200m – 26.6
150m – 18.2
100m – 12.1 =PB
50m – 6.4

Walking Lunges, 2 x 20m
High Knees, 2 x 20m

Ab Wheel
3 x 1 minute

May 3

Warm up – KB Swings 2 x 25 x 15kg

Power Clean
3 x 10 x 60kg

Bench Press
2 x 10 x 80kg
1 x 9 x 80kg

Back Squat
3 x 10 x 110kg

DB Rows
3 x 10 x 35kg

DB Press
3 x 10 x 25kg

DB Curls
3 x 10 x 17.5kg

Landmine
3 x 20 x bar + 5kg

May 5

Power Clean
5 x 70kg
4 x 72.5kg
3 x 75kg
2 x 77.5kg
1 x 80kg

Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
1 x 107.5kg

DB Rows
3 x 10 x 35kg

DB Windmills
1 x 12 x 10kg
2 x 10 x 12.5kg

May 7

KB Swings
4 x 60 x 15kg

High Knees, 2 x 20m
Walking Lunges, 2 x 25m

May 8

Power Clean
3 x 5 x 72.5kg

Bench Press
3 x 5 x 90kg

Back Squat
3 x 5 x 120kg

DB Rows
3 x 10 x 35kg

DB Press
3 x 10 x 25kg

DB Curl
3 x 8 x 20kg

Spiderman Press-Ups
3 x 14

May 9

Track Work

3 x 5 x 100m (30 sec/2.5 mins) average 15-15.5 secs

1 mile
6 mins 40 secs

Walking Lunges, 30m, 20m
High Knees, 30m, 20m

Ab Wheel 3 x 1 minute

May 10

Track Work (again!)

300m – 47.1
200m – 31.6
100m – 15.8

300m – 42.8
200m – 27.7
100m – 12.4

May 12

Hip Mobility
Broad Jumps

Plyo Hops
2 x (2 x 30m hops, 3 x 30m)

Plyometric session on grass, good co-ordination having not done it in ages and was pleased with the difficulty.

May 14

Power Cleans
5 x 72.5kg
4 x 72.5kg
3 x 77.5kg
2 x 80kg
1 x 82.5kg

Bench Press
5 x 87.5kg
4 x 92.5kg
3 x 97.5kg
2 x 102.5kg
0 x 107.5kg

Back Squat
5 x 120kg
4 x 125kg
3 x 130kg
2 x 135kg
1 x 140kg

DB Rows
3 x 10 x 35kg

DB Curl
3 x 10 x 20kg

DB Press
1 x 10 x 27.5kg
1 x 10 x 25kg
stopped – nerve pain

DB Windmill
3 x 10 x 12.5kg

May 15

Track Work

250m – 33.6
200m – 26.9
150m – 19.3
100m – 13.2
50m – 6.4

Walking Lunges, 35, 15m
High Knees 35, 15m

Spiderman Press-ups 3 x 16

May 18

Bench Press
80kg x 9, 5, 4

DB Floor Press
3 x 8 x 25kg

Chin Ups/Pullups
2 x 2 x 8

Lat Raise
3 x 12 x 5kg

DB Curl
3 x 8 x 20kg

Landmine
3 x 10 x 30kg

May 19

Track Work

Plyo Jumps
2 x 30m hops (best of ~5.10)
3 x 30m (best ~4.25)

300m – 44.6
200m – 29.4
100m – 14.1

300m – 41.7
200m – 26.8
100m – 12.3

Ab Wheel, 3 x 1 minute

May 21

Track Work

Plyometric Hops
2 x 30m Hops
3 x 30m

250m – 34.9
200m – 26.9
150m – 18.8
100m – 12.2
50m – 7.0

I stepped on a slippery patch of floor yesterday and tweaked my groin, started to feel it in the 150m today, more in the 100m and the 50m was at 80% just to complete the session as it was seizing up a bit.

Update: Injury feels more hip flexor than groin, it impacts my walking so could be a few days before I can run. Hoping I can squat tomorrow!

May 22

Bench Press
8 x 60kg
5 x 80kg
5 x 90kg
5 x 95kg

DB Bench
2 x 10 x 32.5kg
1 x 9 x 32.5kg

DB rows
4 x 12 x 35kg

Reverse Flyes
2 x 12 x 5kg

DB Windmill
3 x 12 x 12.5kg

May 23

Back Squat
5 x 60kg
5 x 90kg
5 x 110kg

Reverse Lunge
2 x 10 x 60kg
1 x 10 x 65kg

Good Mornings
2 x 8 x 40kg
1 x 8 x 45kg

Plate Hold
3 x 20kg per hand x 1 minute

May 25

Bench Press
80kg x 10, 6, 5

DB Floor Press
3 x 8 x 25kg

Chin Ups/Pull Ups
2 x 2 x 9

Lat Raise
3 x 12 x 6.25kg

Bicep Curl
3 x 8 x 20kg

Landmine
3 x 10 x bar + 15kg

May 26

Track Work

2 x 500m (sub 1:40)
2 x 600m (sub 2:00)
1 mile – 6 mins 0 secs PB

Ab Wheel Standing
3 x 5

May 27

Back Squat
5 x 60kg
5 x 90kg
5 x 110kg
5 x 125kg

Reverse Lunges
3 x 10 x 65kg

Good Mornings
2 x 8 x 45kg
1 x 8 x 47.5kg

Plate Hold
3 x 20kg x 65 secs

May 30

Bench Press
5 x 90kg
5 x 92.5kg

DB Bench
2 x 10 x 32.5kg
1 x 9 x 32.5kg

DB Rows
4 x 12 x 35kg

DB Reverse Flyes
2 x 12 x 5kg

DB Windmill
3 x 10 x 15kg

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