Fraser_9to5

[Fraser_9to5]

Nov 17

Back Squats
8 x 113.5kg
6 x 121.5kg
2 x 4 x 129.5kg
6 x 121.5kg
8 x 113.5kg

Ab Wheel Rollouts
4 x 12

Nov 18

Tricep Kickbacks
4 x 8 x 7kg

Pullups
3 x 10 x 5kg

DB Upright Row
3 x 7 x 24kg

BB Shrugs
3 x 10 x 78.5kg

Nov 22

Bench Press
2 x 8 x 88.5kg
1 x 7 x 88.5kg
1 x 5 x 88.5kg

Decline Pushups
25,19,17

BB Curls
3 x 7 x 47.5kg

Guillotine Press
2 x 8 x 68.5kg
1 x 7 x 68.5kg

Diamond Pushups
8 x 10kg
10 x 5kg
9

Renegade Rows
3 x 8 x 6kg

Rotator Cuff
3 x 10 x 5kg

Nov 24

Rugby Training

Included sprints and some upper body work.

Back Squats
8 x 116kg
6 x 124kg
2 x 4 x 132kg
6 x 124kg
8 x 116kg

This was more of a struggle in the higher rep ranges. I guess as the weight increases but it remains 8kg jumps it’ll be the 8 reps that are comparatively harder on me.

Nov 25

Tricep Kickbacks
4 x 8 x 7kg

Pullups
3 x 10 x 7.5kg

DB Upright Row
3 x 7 x 24kg

DB Rows
3 x 8 x 45kg

BB Shrugs
3 x 8 x 83.5kg

Nov 26

Rugby Match

Loughborough 4th XV v Melton Nomads (Won 54-10)

Had a weekend off work and was able to play for the 4th team again. The captain started me this time and I scored the first two tries and made a number of good runs. I scored my third try in the 2nd half and came off after 10 mins. The backs are decent and it was their quick-thinking and good handling that created the space for me to score.

Nov 28

Bench Press
2 x 8 x 88.5kg
1 x 5 x 88.5kg
1 x 5 x 83.5kg

Decline Pushups
26,23,20

BB Curls
3 x 7 x 47.5kg

Guillotine Press
2 x 8 x 68.5kg
1 x 6 x 68.5kg

Diamond Pushups
12 x 10kg
12 x 5kg
14

Renegade Rows
3 x 10 x 5kg

One of those days in bench, probably underestimated how much 50 minutes of rugby takes out of me. I had sore wrists that didn’t help matters but the strength was not there. Pleased with renegade rows and the ease of curls this week.

[Fraser_9to5]

Nov 4

DB Shoulder Press
4 x 8 x 24kg

DB Upright Row
3 x 8 x 21.5kg

Pullups
3 x 12

DB Rows
3 x 8 x 45kg

Abs
Leg Raise 3 x 15
Toe Touchers 3 x 15
Toes to Sky 1 x 15
Wipers 3 x 16
Sitting Tucks 3 x 30

Abs were quite tough and i’d finish the last two sets but I know I need the stability when I do weights tomorrow. Weight is up to 160lbs and I think for rugby I could see myself getting to 165 without much trouble although I don’t want to get there quicker if it just means putting on fat. Diet is in check and i’m going to write up a more concrete weekly routine.

Nov 5

Hang Power Cleans
4 x 91kg
5 x 91kg

Reverse Lunges
3 x 8 x 63.5kg

SLRDL
3 x 8 x 26kg

Lunge Jumps
3 x 8

Nov 8

DB Floor Press
4 x 10 x 31.5kg

Decline Pushups
21, 19, 19

BB Curls
3 x 7 x 47.5kg

Guillotine Floor Press
3 x 8 x 63.5kg

Diamond Pushups
15 x 5kg
16 x 2.5kg
16

Rotator Cuff
3 x 10 x 5kg

Nov 10

Back Squats
8 x 111kg
6 x 119kg
2 x 4 x 127kg
6 x 119kg
8 x 111kg

Nov 11

Tricep Kickbacks
8 x 5kg
3 x 8 x 6kg

Pullups
3 x 12 x 2.5kg

DB Upright Row
3 x 7 x 24kg

Barbell Shrugs
3 x 10 x 73.5kg

DB Rows
3 x 8 x 45kg

Ab Wheel Rollout
4 x 12

Nov 13

Track Work
3 x 3 x 60m, 22.5m IL, 3 mins rest

Suicides (670m) 3:39, 3:07

Bit sloppy on acceleration of the final few runs but rugby is about slogging it out even when you haven’t recovered. Took the first suicide too easy because I thought i’d die at halfway.

Nov 14

Bench Press
8 x 83.5kg
2 x 8 x 88.5kg
2 x 101kg

Decline Pushups
23,23,21

BB Curls
3 x 7 x 47.5kg (poor)

Guillotine Floor Press
2 x 8 x 68.5kg
1 x 7 x 68.5kg

Diamond Pushups
12 x 10kg
11 x 5kg
14

Renegade Rows
3 x 8 x 5kg

Rotator Cuff
3 x 10 x 5kg

[Fraser_9to5]

Oct 17

Shoulder Press
3 x 8 x 24kg

Dips
3 x 25

Bicep Curls
3 x 8 x 19kg

Res. Band Pullovers
3 x 12

Explosive Push Ups
3 x 15

Abs:

Marching 4 x 50 x 10kg
Twists 4 x 30 x 10kg

Oct 18

Rugby Training

Oct 20

Rugby Training

Hang Power Cleans
4 x 88.5kg
5 x 88.5kg (easy!)

A1 Reverse Lunges
3 x 8 x 61kg

A2 SLRDL
3 x 10 x 24kg

A3 Lunge Jumps
3 x 8

SL Hops
3 x 25 x 19kg

Everyone looked knackered after rugby and I’ve done warm-ups that were more taxing so I felt comfortable enough to do lower body weights straight after. Hang cleans were well within myself which led me to double and triple check the weights on the bar. Not sure what was wrong with me knee but it’s incredibly tight over the top of the knee cap and hurts when I slow down more than when accelerating. It’s manageable and I’ve said I’m available to play at the weekend for the 4th team if they want me.

Oct 22

Rugby Match

Dunlop 3rd XV v Loughborough 4th XV (Won 25-5)

Played for the 4ths but was only on for the last 10 mins, had to play centre and only got the ball once but made the most of it and just pushed through a few players to score a try.

Oct 23

Track Work
3 x 200, 2 x 200m – 26.4, 27.5, 28.6 26.9, 28.9

Ohhh dear. Legs aren’t 100% but there was no co-ordination within my muscles and I felt very unreactive off the track. I should get back into track work to at least get the new season gains sorted and then I can maintain through the winter.

Oct 24

DB Floor Press
4 x 10 x 26.5kg (most I can make)

Decline Pushups
15, 17, 14

BB Curls
3 x 6 x 45kg

Diamond Pushups
10 x 5kg
12 x 2.5kg
14

Guillotine Floor Press
3 x 8 x 48.5kg

Rotator Cuff
3 x 10 x 5kg

Oct 26

3 x 200m, 2 x 200m 26.8, 27.4, 26.9 – 26.9, 27.5

Wrecked. I didn’t feel too tired after the runs but my coach makes us curl up in a ball after the last run to trap the lactic in your legs to help with tolerance and I held a very painful 5 minutes in the position. Was lying on the floor for close to half an hour before I felt I could get up without immediately puking. I. Love. Sprints.

Oct 27

Back Squats
8 x 108.5kg
6 x 116.5kg
2 x 4 x 124.5kg
6 x 116.5kg
8 x 108.5kg

SL Hops
3 x 25 x 19kg

Abs:
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs

Oct 28

Shoulder Press
4 x 8 x 24kg

DB Upright Row
3 x 8 x 19kg

DB Rows
3 x 8 x 41kg

Pullups
3 x 12

Hanging Leg Raise 3 x 15
Sitting Tucks 3 x 30

Oct 30

3 x 60m (2 mins) (20m intensity limit)
3 x 60m (3 mins)
3 x 60m (4 mins)

Shuttle runs, 2 x 180m (37.26, 36.06)

Had a go at flat out sprinting and was pleased with my acceleration and top speed. Legs were a little fresh at the end so did a mini-suicide using a few track lines which were taxing.

Oct 31

DB Floor Press
1 x 10 x 29kg
3 x 10 x 31.5kg

Decline Pushups
18, 18, 17

BB Curls
3 x 7 x 45kg

Guillotine Floor Press
3 x 8 x 58.5kg

Diamond Pushups
16 x 5kg
14 x 2.5kg
14

Rotator Cuff
3 x 10 x 5kg

[Fraser_9to5]

Oct 2

Javelin
40 throws, best of 38.32m (~126ft) PB

Track Work
8 x 10m (2.5 mins)
8 x 12.5m (2 mins)

I almost got to my 7th set of 5 throws before I got over 30m, then I suddenly put metres on each subsequent attempt. Looking to go down Wednesday night for the first real training session and we’ll see if the coach can add some distance.

I’ve missed track!! It’s been five weeks since I’ve sprinted and it was so nice to get back into it. Working on getting the most out of every stride during acceleration (without over-striding), and my 7th stride was dead on 10m each time.

Oct 5

Shoulder Press
3 x 9 x 21.5kg

Dips
3 x 22

DB Curls
3 x 8 x 19kg (poor)

Res. Band Pullover
3 x 12

Press Ups
3 x 25

Abs
Marching 3 x 50 x 10kg
Twists 3 x 30 x 10kg

Oct 6

Hang Power Cleans
4 x 86kg
5 x 86kg

Reverse Lunges
4 x 8 x 58.5kg

SLRDL
4 x 10 x 21kg

Lunge Jumps
4 x 8

SL Hops
4 x 25 x 17kg

Oct 9

Javelin Ball
35 throws per arm

Track Work
2 x 8 x 15m (2 mins/5 mins)

Oct 10

Shoulder Press
3 x 8 x 24kg

Pullups
3 x 12

Dips
3 x 22

BB Shrugs
3 x 8 x 68.5kg

Hanging Leg Raise 3 x 12
Toe Touchers 3 x 15
Toes to Sky 3 x 12
Wipers 3 x 12
Sitting Tuck 3 x 20
Ab Wheel 15

My upper back was supported in shoulder press but it was still vertical so it should be as effective, perhaps taking out a weak point in my torso. Enjoyed that workout, once again fuelled by women problems.

I’m going to rugby training tomorrow evening with a friend, should be interesting to see what I can do.

Oct 12 (rest is 90s instead of 60s)

Shoulder Press
3 x 7 x 24kg

Dips
3 x 25

Bicep Curls
3 x 8 x 19kg

Res. Band Pullovers
3 x 12

Press Ups
3 x 28

Abs:
Marching 4 x 50 x 10kg
Twists 4 x 30 x 10kg

Oct 13

Back Squats
8 x 108.5kg
6 x 116.5kg
4 x 124.5kg
3 x 124.5kg
5 x 116.5kg
7 x 108.5kg

SL Hops
4 x 25 x 17kg

Abs:
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs

Better squats again but still a lack of a fully coordinated push. Enjoyed rugby the other day and he wants to give me a run-out in the 5th team this weekend which is a bit of a muck around. Will probably do hard tempo tomorrow as active recovery and get my stretches in.

Oct 15

Rugby Game (friendly)

Other team turned up with 10 men and we had 3 subs so all went on the other team and played 13 vs 15. They called it off 15 mins into the 2nd half when we were 112-12 down (we being the other team). I was left wing, pretty happy with my contribution as I probably stopped a few tries from chasing people down who’d broken through our defensive line. Pretty beat up now, my right knee is swollen and i’m looking to do upper body tomorrow, rugby training Tues and depending on the knocks I pick up from that I want to do sprints Wednesday morning.

[Fraser_9to5]

Sept 17

Back Squats
20 x 71kg

SL Hops
2 x 20 x 17kg

Ab Bridges, 2 mins

Sept 18

Javelin Throws
~40 throws, best of 36.41m (~119ft)

DB Shoulder Press
3 x 9 x 20kg

Dips
3 x 20

DB Bicep Curls
3 x 8 x 19kg

Res. Band Pullovers
3 x 12

Press Ups
3 x 22

Abs:

Marching 3 x 50 x 10kg
Twists 3 x 30 x 10kg

Sept 20

Javelin Throws
~40 throws, best of 38.00m (~125ft)

Shoulder Press
3 x 8 x 22kg

Dips
3 x 20

DB Curls
3 x 8 x 18kg

Weighted Pullovers
2 x 10 x 18kg
1 x 10 x 20kg

Press Ups
3 x 22

Abs:
Marching 3 x 50 x 10kg
Twists 3 x 30 x 10kg

Sept 21

Back Squats
3 x 6 x 108.5kg
5 x 108.5kg
20 x 78.5kg

SL Hops
20 x 17kg
3 x 25 x 17kg

Side Bridge 2 x 45 secs
Front Bridge 2 x 60 secs

Sept 23

Javelin Ball Throws (1kg)
25,15,10,20,20

A1 Shoulder Press
3 x 9 x 21.5kg

A2 Pull ups
3 x 10

B1 BB Shrugs
3 x 8 x 63.5kg

B2 Dips
3 x 20

Rotator Cuff, 2 lots
2 x 8 x 5kg

Abs:

Hanging Leg Raise 3 x 12
Toe Touchers 3 x 15
Toes to Sky 3 x 12
Wipers 3 x 12
Sitting Tucks 3 x 20
Ab Wheel 10

Sept 25

Javelin Throws
40 throws, best of 27.40m (ohhhh dear)

Track Work
3 x 4 x 100m (30 secs/2.5 mins) falling start,
in 14.0, 14.7, 14.5, 14.3 – 13.7, 13.8, 14.1, 14.1 – 14.1, 14.3, 14.2, 14.4

Wow. Blitzed this. I’m not claiming that I wasn’t collapsed on the floor afterwards but I was running within myself. NEVER done all sub 15 before let alone these times, which has given me something to think about with a new season approaching.

Sept 27

Shoulder Press
2 x 9 x 21.5kg
1 x 5 x 21.5kg

Dips
3 x 22

DB Curls
3 x 8 x 19kg

Res. Band Pullovers
3 x 12

Press Ups
3 x 25

Abs:
Marching 3 x 50 x 10kg
Twists 3 x 30 x 10kg

Sept 30

Back Squats
8 x 108.5kg
4 x 116.5kg
2 x 124.5kg
1 x 124.5kg
3 x 116.5kg
5 x 108.5kg
20 x 83.5kg

SL Hops
3 x 25 x 17kg

Side Bridge 2 x 45 secs
Front Bridge 2 x 60 secs

Completely trashed my legs, they felt sickly. I crawled through the stretching routine and made some bodged dinner (it’s 1am btw, long day but I was intent on doing weights). I am really enjoying 20 rep squats in a quite sick way.

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