Fraser_9to5

[Fraser_9to5]

Oct 1

Bench Press
5 x 67kg
5 x 77kg
5 x 87kg

Close Grip Bench Press
3 x 10 x 68.5kg
1 x 7 x 68.5kg

Inverted Rows
4 x 10 x 2.5kg (rested on my stomach)

Rotator Cuff
2 x 3 x 10

Oct 2

Interval Running
2 x 2250m, 11 mins each w 6 mins walk recovery

Oct 3

Yoga

Oct 4

Rugby Training

Overhead Squats
10 x 28.5kg
10 x 33.5kg
10 x 38.5kg
10 x 41kg
10 x 43.5kg

Dirty Back Squats
20 x 83.5kg

Oct 5

Overhead Press
5 x 47kg
5 x 54kg
6 x 62kg

Alternating T-Bar Press (explosive)
2 x 12 x 25kg
1 x 12 x 27.5kg

Weighted Chin Ups (1)
4 x 12 x 2.5kg

Weighted Dips (1)
4 x 15 x 2.5kg

T-Bar Half Moons
1 x 20 x 20kg
2 x 16 x 30kg

Oct 7

Deadlift
3 x 98kg
3 x 112kg
6 x 126kg

Seated Box Jumps
3 x 5 x 10kg

Step Ups
3 x 8 x 58.5kg
1 x 8 x 61kg

Dragon Flag Abs (!!)
3 x 8

Oct 8

Bench Press
3 x 72kg
3 x 82kg
5 x 92kg

Alternate Curls
1 x 8 x 14.5kg
2 x 8 x 16kg
1 x 8 x 17kg

Close Grip Bench Press
3 x 8 x 71kg

Rotator Cuff
2 x 3 x 10

Oct 9

Track Work

4 x 300m (8-11 mins rest)
44.2, 42.8, 41.3, 45.5

Oct 11

Overhead Squats
10 x 28.5kg
10 x 38.5kg
10 x 43.5kg
10 x 48.5kg PB
10 x 51kg PB

Dirty Back Squats
20 x 91kg PB

I’m 73kg (160lbs) and pretty lean, would like to be 75kg by xmas, my t-shirts and jeans are still looser than i’m used to.

Oct 12

Overhead Press
3 x 51kg
3 x 58kg
5 x 66kg

Alternate T-Bar Press
3 x 12 x 30kg

Weighted Chin Ups
4 x 12 x 5kg

Weighted Dips
4 x 15 x 5kg

T-Bar Half Moons
3 x 16 x 35kg

Oct 13

Rugby Match – Friendly v Hellingly 3rds Won 36-5

Good to play again. Pitch was awful due to the rain, sank about 2 inches when I put a foot down and some parts of the pitch had half an inch of surface water. Played about 45 mins, first possession I ran round two people and set up a try, after that I was soaked and didn’t want to go flat out in case I tore a hamstring. Injury-free and think I made a good enough impression to warrant a place in the squad for next weeks game against the league leaders East Grinstead 3rds.

Oct 14

Deadlift
5 x 105kg
3 x 119kg
4 x 133kg

Seated Box Jumps
3 x 5 x 10kg

Step Ups
4 x 8 x 61kg

Dragon Flags
4 x 6

Oct 15

Bench Press
5 x 77kg
3 x 87kg
3 x 97kg

Alternate DB Curls
4 x 9 x 16kg

Close Grip Bench Press
3 x 8 x 71kg

Rotator Cuff
2 x 3 x 10

Oct 16

Track Work
4 x 300m (10-12 mins rest)
42.6, 40.1, 42.1, 42.4

Resistance Band Dorsiflex
3 x 15

Oct 17

Overhead Squats
10 x 38.5kg
10 x 48.5kg
10 x 51kg
10 x 56kg
3 x 58.5kg (arms were having none of it)

Dirty Back Squats
20 x 101kg BOOOOOMMMMM!!!

Oct 20

Rugby Cancelled…

Overhead Press
5 x 54kg
3 x 62kg
4 x 70kg

Alternate T-Bar Press
3 x 10 x 35kg

Weighted Chins
4 x 12 x 7.5kg

Weighted Dips
4 x 18 x 7.5kg

T-Bar Half Moons
3 x 16 x 40kg

Oct 21

Deadlift
5 x 94kg
5 x 108kg
9 x 123kg

Seated Box Jumps
3 x 5 x 10kg

Step ups
4 x 8 x 61kg

Dragon Flags
4 x 6

Oct 22

Bench Press
5 x 68kg
5 x 79kg
6 x 89kg

Alternate DB Curls
4 x 9 x 16kg

Close Grip Bench Press
3 x 8 x 71kg

Rotator Cuff
2 x 3 x 10

Oct 23

Track Work
4 x 300m (9-11 mins recovery)
43.6, 41.1, 41.8, 43.8

Resistance Band Dorsiflex
3 x 15

Isometric Oblique Twist
3,2,2 x 3 sec hold

I wrote recovery instead of rest because that’s what it is, a painful 10 or so minutes to stop breathing like you’re going to die, get your legs moving and get back to the start line. Whoever does lactic training on a regular basis is mentally unwell. I am going to do 200m next week as a little tester before trying this again as unlike 5/3/1 there’s no escaping the need to rest once in a while from this kind of physical self-abuse.

Oct 24

Bench Press (1 board)
3 x 90kg
3 x 91kg
3 x 92kg

Immediately after each set – Explosive Pushups x 5

Alternate DB Curls
3 x 8 x 17kg

Oct 25

Rugby Training

Oct 26

Overhead Squats
10 x 41kg
10 x 51kg
10 x 56kg =PB
10 x 61kg PB

Sumo Deadlift (concentric only)
3 x 3 x 128.5kg

Immediately after each set – 20 inch box jumps x 6 at speed

ISO HS Hold (resistance band)
3 x 10 secs

Oct 27

Overhead Press
5 x 49kg
5 x 57kg
6 x 65kg

Weighted Chins
3 x 12 x 8kg

Weighted Dips
3 x 18 x 8kg

Alternate T-Bar Press
3 x 8 x 35kg

T-Bar Half Moons
3 x 16 x 40kg

Oct 28

Sumo Deadlift
3 x 101kg
3 x 116kg
6 x 131kg

Seated Box Jumps
3 x 5 x 10kg

Step Ups
3 x 8 x 63.5kg

Dragon Flags
3 x 6

Oct 29

Bench Press
3 x 73kg
3 x 84kg
5 x 95kg

Alternate DB Curls (+1 Right Arm)
3 x 8 x 17kg

Close Grip Bench Press
3 x 8 x 71kg

Rotator Cuff
2 x 3 x 10

Oct 30

Pre-Rugby Deadlifts

2 x (2 x 131kg + 5 box jumps)

Rugby Training

Pretty much a 40-minute game, very little rest and I was dead by about halfway. Made a good few runs and warmed up fully beforehand which put my mind at ease, still only ran 95%.

Oct 31

Bench Press
3 x 91kg
3 x 92kg
3 x 93kg

Immediately followed by 5 Explosive Pushups

Alternate DB Curls
3 x 8 x 19kg

Overhead Squats
10 x 41kg
10 x 51kg
7 x 58.5kg

ISO Oblique Twist
3 x 3 x 3 secs

ISO HS Hold (resistance band)
3 x 15 secs

Dorsiflex Resistance Band
3 x 15

[Fraser_9to5]

Sept 3

Deadlift
5 x 98kg
3 x 111kg
6 x 124kg

Seated Box Jumps (36in, ~91cm)
5 x 2.5kg
5 x 5kg
5 x 7.5kg

Good Mornings
4 x 10 x 63.5kg

Hanging Leg Raise
4 x 12

Sept 4

Bench Press
3 x 68kg
3 x 78kg
4 x 88kg

Close Grip Bench Press
4 x 9 x 63.5kg

Inverted Rows
4 x 10

Rotator Cuff
3 x 3 x 10

Sept 5

Box Shuttle Run (6 mins rest)
19.20, 18.91, 18.71 secs PB by 0.83 secs

Half Pitch Sprint (~50m)
6.45, 6.56

Double Suicides (6 mins rest)
3 mins 45 secs, 3 mins 37 secs. PB by 1 sec

Tempo – Run the length, walk the width x 12 average of 15.8 secs per run.
1 mile run/warm down – 6 mins 51 secs PB by 34 secs

Sept 6

Shoulder Press
3 x 47kg
3 x 54kg
3 x 61kg

Lat Pulldowns
3 x 10 x 55kg

Chin Ups
3 x 12

Dips
3 x 15

Sept 8

4 x 300m (5 mins rest) – 47.4, 48.4, 46.8, 49.9

Circuit A
lvl 3, 3

My Ciruits
5 x 3 exercises, 30s on/30s off

Sept 10

Deadlift
5 x 88kg
5 x 101kg
10 x 115kg

Seated Box Jumps, 36inch
5 x 5kg
5 x 7.5kg
5 x 10kg

Step Ups
2 x 8 x 53.5kg
2 x 8 x 56kg

Hanging Leg Raise
4 x 12

Sept 11

Bench Press
5 x 73kg
3 x 83kg
4 x 93kg

Close Grip Bench Press
4 x 9 x 63.5kg

Inverted Rows
4 x 10

Rotator Cuff
2 x 3 x 10

YEHHHHHHH!!! Best i’ve felt doing bench this year, completely in the zone, all lifts felt easy and I was fired up perfectly. Deadlift clicked yesterday, bench is on track today, happy happy man.

Sept 12

Box Shuttle Run (6-8 mins)
19.05, 19.20, 19.09 — P.B. is 18.71

Half Pitch Sprint (3 mins/6 mins)
6.34, 6.41, 6.45, 6.44, 6.50, 6.37 P.B. by 0.11 secs

1 mile
6 mins 21 secs P.B. by 30 secs

Sept 13

Shoulder/Push Press
5 x 51kg
3 x 57kg
2 x 64kg

Chin Ups
4 x 12

Dips – 4 x 15

Sept 16

Bench Press
5 x 65kg
5 x 75kg
8 x 85kg

Close Grip Bench Press
4 x 10 x 63.5kg

Inverted Rows
4 x 10

Rotator Cuff
2 x 3 x 10

Sept 17

Deadlift
3 x 95kg
3 x 108kg
10 x 121kg

Seated Box Jumps, 36 inch
5 x 7.5kg
5 x 10kg
5 x 12.5kg

Step Ups
4 x 8 x 58.5kg

Hanging Leg Raise
4 x 12

Sept 19

Shoulder Press (strict)
5 x 45kg
5 x 52kg
9 x 59kg !!

Chin Ups (1)
4 x 12

Dips (1)
4 x 15

Sept 20

Box Shuttle Runs (8 mins)
18.82, 18.71, 18.80 = P.B.

Half Pitch Sprint (7 mins)
6.48, 6.37, 6.46, 6.32 P.B. by 0.02 secs

Flying Halfway to 18yd box (~40 yds)
3.72, 3.74, 3.73

1 mile
6 mins 36 secs — P.B. is 6 mins 21 secs

Sept 21

Bench Press
3 x 70kg
3 x 80kg
5 x 90kg

Close Grip Bench Press
4 x 8 x 68.5kg

Inverted Rows
4 x 10

Rotator Cuff
2 x 3 x 10

Sept 23

Shoulder Press
3 x 49kg
3 x 56kg
5 x 63kg

Chin Ups
4 x 12

Dips
4 x 15

Sept 24

Seated Box Jumps
3 x 5 x 10kg

Deadlift
5 x 101kg
3 x 115kg
4 x 128kg

Step Ups
4 x 8 x 58.5kg

Hanging Leg Raise
4 x 12

Sept 25

Bench Press
5 x 75kg
3 x 85kg
2 x 95kg

Close Grip Bench
4 x 8 x 68.5kg

Inverted Rows
4 x 10

Rotator Cuff
2 x 3 x 10

Sept 27

Yoga

My calves are SO TIGHT!!! It’s a priority to sort them out as I know it used to completely eliminate the ‘bounce’ you get when sprinting for the last few years and I’ve never really attacked them like I’ve done with hip flexors etc.

Sept 28

4 x 300m (7 mins)
45.7, 45.5, 45.2, 45.2

Shoulder Press
5 x 52kg
3 x 59kg
4 x 66kg

Chin Ups
4 x 12

Dips
4 x 15

Sept 30

Deadlift
5 x 94kg
5 x 108kg
5 x 123kg (barely, grip was going, skipped a cycle so i’m going back to the one I missed)

Seated Box Jumps
3 x 5 x 10kg

Overhead Squat
10 x 8.5kg
10 x 18.5kg
10 x 23.5kg
10 x 28.5kg
8 x 38.5kg

Dirty Back Squats
20 x 78.5kg

[Fraser_9to5]

Aug 1

Shoulder Press
5 x 45kg
3 x 51kg
6 x 57kg

Lat Pulldown
4 x 10 x 50kg

Bicep Curl
3 x 8 x 45kg

Tricep Kickbacks
3 x 10 x 11kg

Ok pressing, had a stomach bug again and spent 9 hours in the foetal position earlier today but shook it off long enough to complete this. Cut the assistance work as i’m doing the double session tomorrow.

Aug 2

Deadlift
5 x 80kg
5 x 92kg
10 x 104kg

Good Mornings
2 x 12 x 46kg
2 x 12 x 51kg

Hanging Leg Raise
4 x 10

Bench Press
5 x 70kg
3 x 79kg
2 x 90kg

Chest Flyes
4 x 12 x 25kg

Inverted Rows
4 x 10

Reverse Flyes
4 x 12 x 3kg

Aug 7

Deadlift
3 x 86kg
3 x 98kg
6 x 111kg

Good Mornings
4 x 12 x 58.5kg

Hanging Leg Raise
4 x 10

Bench Press
5 x 63kg
5 x 72kg
5 x 82kg

Chest Flyes
4 x 10 x 30kg

Inverted Rows
4 x 10

Reverse Flyes
4 x 12 x 3kg

Aug 13

Shoulder Press
5 x 42kg
5 x 48kg
7 x 55kg

Lat Pulldown
4 x 10 x 50kg

Bicep Curls
4 x 8 x 45kg

Tricep Kickbacks
4 x 10 x 11kg

Slightly poor pressing as I fumbled getting the bar to my shoulders. Might start taking it off a rack instead of cleaning it to the starting position. Assistance work was fine, my diet’s been poor over the last week but i’m home now so no excuses for eating chocolate bars! (have eaten at least 20 of them last week)

Aug 14

Deadlift
5 x 92kg
3 x 104kg
6 x 116kg

Good Mornings
4 x 12 x 58.5kg

Hanging Leg Raise
4 x 10

Aug 15

Shuttle Runs
39.7 secs, 37.2 secs

One Lap (~400m)
71.6 secs, DNF

I was shockingly bad today, getting so out of breath I couldn’t complete the second one lap run.

Aug 16

Bench Press
3 x 67kg
3 x 77kg
3 x 87kg

Close Grip Bench Press
4 x 10 x 58.5kg

Inverted Rows
4 x 10

Reverse DB Flyes
4 x 12 x 3kg

I really dislike the first few weeks coming back into full training as i’m battling doms, I don’t know how much to increase it each week as I don’t know what my body is capable of, and I struggle with things I know will be beneath me in a months time. I’m also 151lbs as I haven’t been eating properly since February.

Aug 19

Shoulder Press
3 x 45kg
3 x 51kg
6 x 58kg

Lat Pulldown
5 x 10 x 50kg

Bicep Curls
5 x 8 x 45kg

5 min jog warm down

Aug 20

Deadlift
5 x 85kg
5 x 98kg
8 x 111kg

Good Mornings
4 x 12 x 58.5kg

Hanging Leg Raise
4 x 12

5 min jog

Aug 21

Bench Press
5 x 72kg
3 x 82kg
2* x 92kg

Close Grip Bench Press
4 x 10 x 58.5kg

Inverted Rows
4 x 10

Reverse DB Flyes
4 x 12 x 3kg

*Spotter touched the bar between reps.

Aug 22

Box Shuttle Run (6 mins rest) – On a football (soccer) pitch, start in corner of 18 yard box and go diagonal, short side, diagonal, short side, I reckon it’s about 100m but could be way off

20.16 secs, 19.70 secs, 19.54 secs

Double Suicides (6 mins rest)- 18 yard box and back x 2, recovery = time it takes to do that, halfway line and back x 2, recovery of that time, full pitch and back x 2. Stop clock. As an example the first run is 3 mins 48 but included 20 and 48 seconds recovery, so 2 mins 40 of actual running.

3 mins 48 secs, 3 mins 38 secs.

Tempo – Run the length, walk the width x 8 average of 15.8 secs per run.

1 mile run/warm down – 7 mins 25 secs

That was the perfect amount of running, though i’m sure my calves will disagree tomorrow. I hope the explanations aren’t confusing. I lifted them off a pre-season training web site for football and adapted them slightly to fit me. The mile run is a nice marker to see how fit I am and how much the session took out of me. It’s not flat out but i’m conscious of the time and maintaining the speed round and it does get me out of breath.

Aug 24

OH Press
5 x 48kg
3 x 54kg
3 x 61kg

Lat Pulldowns
5 x 8 x 55kg

Bicep Curls
5 x 9 x 45kg

Aug 27

Deadlift
3 x 91kg
3 x 104kg
6 x 117kg

Good Mornings
4 x 10 x 63.5kg

Hanging Leg Raise
4 x 12

Aug 28

Bench Press
5 x 63kg
5 x 73kg
6 x 83kg

Close Grip Bench Press
4 x 9 x 63.5kg

Reverse DB Flyes
3 x 12 x 3kg

Inverted Rows
4 x 10

Rotator Cuff
3 movements, 3 x 10

Aug 30

Yoga
60 mins

Circuit A
level 1,2,3

My Circuits
4 x 3 exercises, 30 sec on/30 sec off

Treadmill
9kph, 6deg – 5 mins
11kph, 5deg – 5 mins

Aug 31

Shoulder Press
5 x 44kg
5 x 51kg
8 x 57kg

Lat Pulldowns
4 x 10 x 55kg

Chin Ups
2 x 12
2 x 10+2

[Fraser_9to5]

July 2

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Chin Ups (Towel)
9, 7, 6

Explosive Pushups
3 x 8

Wide Arm Pushups
20, 20

Diamond Pushups
16, 16

Side Bridge, 60 secs
Front Bridge, 90 secs

July 3

Power Clean to Front Squat
3 x 5 x 50kg

Single Leg RDL
3 x 8 x 21kg

Single Leg Squat
4 x 8 x 50kg

Prone Hyperextensions
3 x 12

July 14

Bench Press
9 x 68.5kg
8 x 71kg
2 x 8 x 68.5kg

Inverted Rows
4 x 8

Overhead Press
3 x 8 x 45kg
1 x 7 x 45kg

Lat Pulldowns
8 x 40kg
8 x 45kg
8 x 55kg
8 x 50kg

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 13.5kg

Standard grip barbell hold
68.5kg for 47 secs

July 15

Deadlift
5 x 75kg
5 x 86kg
10 x 97kg

Good Mornings
2 x 12 x 21kg
1 x 12 x 26kg
1 x 12 x 31kg

Hanging Leg Raise
4 x 8

July 16

Shoulder Press
5 x 39kg
5 x 45kg
10 x 51kg

Lat Pulldown
4 x 10 x 50kg

Bicep Curls
4 x 8 x 45kg

Tricep Kickbacks
4 x 10 x 13.5kg

July 18

Clean to Front Squat
3 x 8 x 50kg

SL Squat
5 x 49kg
5 x 56kg
abandoned

Step Ups
3 x 8 x 48.5kg

SLRDL
4 X 10 X 21kg

Machine Chest Flyes
1 x 10 x 20kg
2 x 10 x 25kg

Prone Reverse DB Flyes
3 x 12 x 1.5kg

July 20

Deadlift
3 x 80kg
3 x 91kg
10 x 102kg

Good Mornings
1 x 12 x 31kg
2 x 12 x 36kg
1 x 12 x 41kg

Hanging Leg Raise
4 x 10

Bench Press
5 x 61kg
5 x 70kg
5 x 79kg

Inverted Rows
4 x 10

Machine Chest Flyes
4 x 10 x 25kg

Prone Reverse DB Flyes
4 x 12 x 2.5kg

July 23

Overhead Press
3 x 42kg
3 x 48kg
8 x 54kg

Lat Pulldown
4 x 10 x 50kg

Bicep Curls
4 x 8 x 45kg

Tricep Kickbacks (slow)
4 x 10 x 11kg

July 24

Deadlift
5 x 86kg
3 x 97kg
5 x 108kg

Good Mornings
1 x 12 x 41kg
3 x 12 x 46kg

Hanging Leg Raise
4 x 10

Bench Press
3 x 66kg
3 x 75kg
3 x 84kg

Inverted Rows
4 x 10

Chest Flyes
4 x 12 x 25kg

Reverse Flyes
4 x 12 x 3kg

[Fraser_9to5]

June 1

Bench Press
3 x 5 x 86kg

Inverted Rows
3 x 9

Bicep Curls
3 x 8 x 45kg

Tricep Kickbacks
3 x 8 x 16kg

Ab Ripper X
11 mins 44 secs

Really pleased with bench, I took my feet a little wider to get a solid ground contact and that made all the difference – could’ve done around 7 reps on this weight.

June 9

Shoulder Press
3 x 8 x 26.5kg

Underhand Inverted Rows
3 x 8

Bicep Curls
3 x 8 x 47.5kg

Tricep Kickbacks
3 x 8 x 16kg

Decline Pushups
20, 26

Pullups (Towel)
9, 8

Ab Wheel, 20 reps

June 15

Back Squats
5 x 108.5kg
5 x 118.5kg
2 x 5 x 123.5kg

June 21

Medicine Ball Throws
4 x 5

Running Drills

Track Work
4 x 300m (10 mins rest) – 43.0, 43.8, 43.1, 45.2

2 x 25m Forward Lunges

[Author]

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