Fraser_9to5

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  • in reply to: 2012 Training Log #9542
    Fraser_9to5
    Keymaster

      Mar 1

      Rugby Training

      Donkey Kicks
      2 x 20 x 2.5kg

      SL Glute Bridge
      2 x 20

      Back Squats
      6 x 128.5kg
      5 x 128.5kg
      4 x 128.5kg

      Ab Wheel
      4 x 18

      Mar 2

      Alternate Shoulder Press
      4 x 7 x 26.5kg

      Underhand Inverted Rows
      3 x 8

      Bicep Curls
      3 x 6 x 50kg

      Decline Pushups
      23, 23, 21

      Pullups
      12, 13, 9

      Tricep Kickbacks
      3 x 8 x 13.5kg

      Wrist Rolls
      3 x 5kg

      Side Bridge, 80 secs
      Front Bridge, 100 secs

      Mar 4

      Hang Cleans
      2 x 4 x 83.5kg

      Back Squats
      7 x 128.5kg
      2 x 6 x 128.5kg

      Speed Skaters
      4 x 24

      Mar 5

      Bench Press
      7 x 83.5kg
      6 x 83.5kg
      5 x 83.5kg

      Explosive Pushups
      3 x 8

      Bicep Curls
      3 x 6 x 50kg

      Tricep Kickbacks
      3 x 8 x 13.5kg

      Wrist Rolls
      3 x 5kg

      Press Up Challenge
      4 x 25 (90 sec rest)

      Side Bridge 2 x 80 secs
      Front Bridge 105, 120 secs

      Mar 6

      Box Jumps
      6 x 110cm

      Track Work
      20m – 3.18
      4 x (2 x 20m sled, 20m run) (4 mins)
      3.84, 3.87, 3.25 light sled + 10kg
      4.09, 4.18, 3.21 medium sled + 10kg
      4.06, 4.21, 3.25 ” ”
      4.06, 4.15, – ” ”

      Box Jumps
      6 x 110cm

      Hard Tempo
      3 x 4 x 100m (30 sec, 2.5 mins)

      15.2, 16.0, 15.2, 15.2
      14.8, 15.3, 15.0, 15.0
      14.6, 14.7, 15.0, 14.8

      Mar 8

      Alternate Shoulder Press
      3 x 8 x 26.5kg

      Inverted Rows
      3 x 8

      Bicep Curls
      3 x 7 x 50kg

      Decline Pushups
      26, 26, 22

      Pullups (Towel Grip)
      7, 9, 7 and hang to failure

      Tricep Kickbacks
      2 x 8 x 13.5kg
      1 x 8 x 14.5kg

      Mar 10

      Speed Skaters
      2 x 26

      Hang Power Cleans
      2 x 4 x 83.5kg (easy)

      Back Squats
      7 x 128.5kg
      2 x 6 x 128.5kg

      Mar 11

      P90X – Ab Ripper X

      Mar 12

      P90X – Ab Ripper X
      400 reps

      Bench Press
      8 x 83.5kg
      2 x 6 x 88.5kg

      Explosive Pushups
      3 x 8

      Bicep Curl
      3 x 6 x 51kg

      Tricep Kickbacks
      3 x 8 x 16kg

      Press Up Challenge
      4 x 25

      Chin Ups (Towel)
      6, 7, 4

      Mar 14

      Box Jumps
      3 x 110cm
      3 x 115cm

      Track Work
      20m – 3.21
      4 x (2 x 20m sled, 20m run) (4 mins)
      4.14, 4.05, 3.17 med sled + 10kg
      3.99, 4.15, 3.18 up to med sled + 12.5kg after sub-4 run
      4.26, 4.15, 3.15
      4.11, 4.22, 3.08

      Box Jumps
      6 x 110cm

      Tempo
      4 x 300m (2.5 mins)
      53.0, 52.3, 51.1, 51.9

      Mar 17

      Hang Power Cleans
      3 x 10 x 58.5kg

      Back Squats
      3 x 10 x 108.5kg

      Weighted Pressups
      3 x 10 x 15kg

      P90X – Ab Ripper X
      400 reps, three stops

      Mar 19

      Hang Power Cleans
      3 x 5 x 78.5kg

      Back Squats
      2 x 5 x 131kg
      1 x 4 x 131kg

      Speed Skaters
      3 x 26

      Bench Press (1)
      1 x 5 x 91kg
      2 x 4 x 91kg

      Explosive Pushups (1)
      3 x 8

      Bicep Curl
      3 x 8 x 45kg

      Tricep Kickbacks
      3 x 8 x 16kg

      Chin Ups (Towel)
      10, 9, 10

      Side Bridge 120 secs PB!!
      Front Bridge 150 secs =PB!!

      Mar 21

      Box Jumps
      5 x 105cm standing
      5 x 110cm hop
      5 x 115cm hop

      Track Work
      250m – 33.1
      200m – 27.1
      150m – 18.7

      Mar 22

      Hyperextensions
      3 x 15

      Pullups (Towel)
      11, 9, 10

      Upright Rows
      3 x 8 x 46kg

      Inverted Rows
      3 x 9

      Hang Power Cleans
      3 x 5 x 78.5kg

      Back Squat
      3 x 5 x 131kg

      Weighted Pressup
      3 x 5 x 25kg

      Ab Ripper X
      400 reps

      Mar 23

      Box Jumps
      2 x 5 x 110cm standing
      3 x 5 x 110cm running

      Bounding
      3 x 30m (16, 14, 14) – strides required to get over 30m line

      Track Work
      3 x 40m (5.56, 5.62, 5.55)

      Sleds (no added weight)
      4 x 40m (6.44, 6.40, 6.42, 6.33)

      Mar 24

      Hang Power Cleans
      3 x 10 x 58.5kg

      Back Squats
      3 x 10 x 108.5kg

      Weighted Pressup
      3 x 10 x 17.5kg

      Ab Ripper X
      400 reps

      Mar 26 – Part 1

      Hang Power Cleans
      5 x 78.5kg
      4 x 81kg
      3 x 83.5kg
      2 x 86kg
      1 x 88.5kg

      Back Squats
      5 x 131kg
      4 x 133.5kg
      3 x 136kg
      2 x 138.5kg
      1 x 138.5kg

      Weighted Pressup (1)
      3 x 5 x 25kg

      Explosive Pushups (1)
      3 x 8

      Part 2 – 1am

      Bicep Curls
      3 x 8 x 45kg

      Tricep Kickbacks
      3 x 8 x 16kg

      Chin Ups (Towel)
      6, 7, 5

      Side Bridge 90 sec
      Front Bridge 120 sec

      Mar 28

      Box Jumps
      5 x 110cm standing
      5 x 110cm hop
      5 x 115cm hop

      Track Work
      250m – 35.6 (****ing ****)
      200m – 26.7
      150m – 18.8
      100m – 12.1
      50m – 6.25
      TOTAL = 99.45 secs

      So pissed off with my first rep I was fuming. Why turn up to the fucking track if you can’t even hit the first fucking rep. I think I pussied out in the acceleration phase and held a slower top speed all the way round. It got better and faster as the session progressed and I am happy to target a faster total time next week.

      Mar 30

      Hang Power Cleans
      2 x 10 x 58.5kg
      1 x 10 x 63.5kg

      Back Squats
      3 x 10 x 108.5kg

      Weighted Pushups
      3 x 10 x 25kg

      in reply to: 2012 Training Log #9541
      Fraser_9to5
      Keymaster

        Feb 1

        Tricep Kickbacks – 4 x 8 x 11kg

        Pullups – 17, 18, 12

        BB Upright Rows – 3 x 8 x 46kg

        Inverted Rows – 3 x 8

        BB Shrugs – 3 x 8 x 78.5kg

        Side Bridge 2 x 75 secs
        Front Bridge 2 x 90 secs

        Feb 2

        Donkey Kicks (5 sec ISO) – 2 x 10

        SL Glute Bridge (5 sec ISO) – 2 x 10

        Back Squats – 9 x 118.5kg, 8 x 118.5kg, 7 x 118.5kg

        Seated Band Abduction – 20, 15

        Ab Wheel Rollout – 4 x 15

        Feb 5

        Donkey Kicks – 2 x 20 x 2.5kg

        SL Glute Bridge – 2 x 20

        Back Squats – 10 x 118.5kg, 2 x 8 x 123.5kg

        Seated Band Abduction – 2 x 20

        Ab Wheel Rollout – 4 x 18

        Feb 6

        One Arm Pressup (Dresser) – 5 x 5

        Inverted Rows – 3 x 8

        Wide Arm Pushups – 17, 18, 19

        Bicep Curls – 3 x 8 x 45kg

        Decline Pushups – 27, 24, 20

        Renegade Rows – 3 x 12 x 5kg

        Feb 7

        Box Jumps – 1 x 105cm, 5 x 110cm

        Track Work
        7 x 15m (2 mins)
        7 x 25m (3 mins)

        Box Jumps 1 x 110cm, 5 x 115cm

        Feb 9

        Donkey Kicks – 2 x 20 x 2.5kg

        SL Glute Bridge – 2 x 20

        Back Squats – 10 x 123.5kg, 7 x 128.5kg, 6 x 128.5kg

        Seated Band Abduction – 2 x 20

        Side Bridge, 2 x 75 secs
        Front Bridge, 2 x 90 secs

        Feb 12

        Donkey Kicks – 2 x 20 x 2.5kg

        SL Glute Bridge – 2 x 20

        Back Squats – 2 x 8 x 128.5kg, 6 x 128.5kg

        Seated Band Abduction – 2 x 20

        Side Bridge, 2 x 80 secs
        Front Bridge, 2 x 100 secs

        Feb 13

        Tricep Kickbacks – 4 x 8 x 12kg

        Bicep Curls – 3 x 6 x 50kg

        Explosive Pushups – 3 x 10

        Chin Ups – 14, 14, 12

        Wide Arm Pushups – 20, 20, 20

        Diamond Pushups – 15, 14, 12

        Weighted V-Situps
        12 x 5kg hand, 5kg feet
        2 x 12 x 7.5kg hand, 5kg feet

        Feb 14

        Box Jumps
        2 x 105cm
        3 x 110cm
        3 x 115cm

        Track Work
        6 x 20m (2.5 mins)
        4 x 30m (3.5 mins)
        2 x 30m (4.5 mins)

        Feb 15

        Pullups – 14, 15, 12

        Inverted Rows – 3 x 9

        Upright Rows – 3 x 8 x 46kg

        Hyperextensions – 3 x 10

        BB Shrugs – 3 x 8 x 78.5kg

        Feb 16

        Donkey Kicks – 2 x 20 x 2.5kg

        SL Glute Bridge – 2 x 20

        Back Squats – 2 x 8 x 128.5kg, 1 x 7 x 128.5kg

        Side Bridge, 60 secs
        Front Bridge, 60 secs

        Renegade Rows – 4 x 10 x 5kg

        Feb 18

        Rugby Match (Won 46-12)

        Played outside centre as a few of the backs were away this week. Scored the first try from inside our own half, saw a gap and burst through it and then fended off the full back to touch down. I felt quicker and stronger than I’ve ever been on the pitch and wouldn’t mind testing my skills for the 3rds next time i’m free. Got taken off early in the 2nd half which was a bit annoying because i’d played a whole half uphill and wanted to show my pace on a decline.

        Feb 22

        Hang Power Cleans
        2 x 88.5kg
        3 x 93.5kg
        4 x 88.5kg

        Back Squats – 20 x 88.5kg PB

        Speed Skaters – 3 x 20

        Weighted V-situps
        5 x 12 x 7.5kg Hand, 5kg Feet

        Feb 24

        Alternate Shoulder Press – 4 x 8 x 24kg

        Underhand Inverted Rows – 3 x 8

        Bicep Curls – 3 x 6 x 50kg

        Decline Pushups – 21, 22, 19

        Pullups – 12, 12, 12

        Tricep Kickbacks – 3 x 8 x 13.5kg

        Side Bridge, 70 secs
        Front Bridge, 100 secs

        Feb 27

        Tricep Kickbacks – 4 x 8 x 13.5kg

        Bicep Curls – 3 x 6 x 50kg

        Explosive Pushups – 3 x 8

        Chin Ups – 15, 17, 14

        Wide Arm Pushups – 19, 19, 17

        Diamond Pushups – 14, 14, 11

        Weighted V-Situps
        4 x 15 x 7.5kg hand, 5kg feet

        Feb 28

        Rugby Training

        Feb 29

        Pullups – 16, 15, 13

        Inverted Rows – 3 x 9

        Upright Rows – 3 x 8 x 46kg

        Hyperextensions – 3 x 12

        BB Shrugs – 3 x 8 x 78.5kg

        Renegade Rows – 4 x 10 x 5kg

        in reply to: Pre-Season Fitness for Soccer (Apr 2019) #9506
        Fraser_9to5
        Keymaster

          3 May

          Hex Bar DL – 2 x 3 x 130kg
          Swiss Ball HS Curl – 2 x 10
          Hip Thrusts – 3 x 10 x 90kg
          Sprinter Sit ups – 3 x 20
          Conditioning: Jump Squats 150 in 7:36 (cramp)

          I needed 3 sets of HS curls to “complete” the next level but I was clearly capable of that so moved on to hip thrusts. I got calf cramp during jump squats so they took a lot longer. This session is two days early as I have a super busy day on the 5th.

          6 May

          Pushups – 23,22,21
          A1 Chin Ups – 3 x 10
          A2 Face Pulls – 3 x 10
          Lat Raises – 4 x 12 x 3.5kg
          B1 BB Shrug – 3 x 10 x 80kg
          B2 DB Tri Ext – 3 x 10 x 15kg
          Swiss Ball Situps – 3 x 12 x 20kg

          Good session, flying up for chin ups and shrugs were strong too.

          7 May

          Running warm up – https://www.youtube.com/watch?v=FJdU4GhdQf0
          Grass Shuttle Runs: 4 x 4 mins (3 mins rest)

          Similar pace to last week but with a minute less rest. When I do something like this I think back to a book on habits where there’s three zones: comfort, stretch and stress. You panic yourself in the stress zone by trying too much and you don’t change at all in your comfort zone. I was trying to keep a pace that meant my breathing was uncomfortable but not extreme and not letting up for the whole 4 minutes. I can tell from the pace I go through the first rep in that my fitness is in a better place than week 1.

          in reply to: Pre-Season Fitness for Soccer (Apr 2019) #9482
          Fraser_9to5
          Keymaster

            30 Apr

            Running warm up – https://www.youtube.com/watch?v=FJdU4GhdQf0
            Grass Shuttle Runs: 4 x 4 mins (4 mins rest)

            Completed this with no concern at all that it might damage my hamstring, I was able to run relaxed and whatever pace I wanted. I check my watch at the point I was completing my 3 minute runs in week 1 and recently it’s been ~2:50 but the first rep I went through in 2:33 then the rest back at 2:50 pace. I pushed myself quite hard and was briefly on the floor after a few reps before getting up and walking it off.

            2 May

            Bench Press – 2 x 3 x 95kg
            Incline DB Bench Press – 16, 13 x 25kg
            A1 DB Rows – 3 x 9 x 35kg
            A2 Rear Delt Flyes – 3 x 8 x 3.5kg
            EZ Bar Curls – 3 x 12 x 31kg

            Start of week 5. The upper body is very manageable, this session was no more than 45 minutes thanks to the superset. Bench press is maintenance, meaning the goal is to maintain my current strength rather than progress it and that seems to be effective.

            in reply to: Pre-Season Fitness for Soccer (Apr 2019) #9472
            Fraser_9to5
            Keymaster

              25 Apr

              Stretches – Hamstring spectrum, Holding Large Globe, General Quad, Calf, Shin, Sole of Foot

              Bench Press – 2 x 3 x 95kg
              Incline DB Bench Press – 17, 13 x 25kg
              A1 DB Rows – 3 x 8 x 35kg
              A2 Rear Delt Flyes – 3 x 8 x 3.5kg
              EZ Bar Curls – 12,11,11 x 31kg

              26 Apr

              Swiss Ball HS Curl (assisted) – 1 x 10
              Hamstring Bridge Walkouts – 2 x 10

              Swiss ball curl was causing discomfort in the injured hamstring and I completed one set of 10 with my arms holding a squat rack to reduce the effort the legs put in before switching to walkouts. The walkouts were much better than last week and I consider that Phase 2 completed from this recovery protocol https://thebarbellphysio.com/ultimate-guide-hamstring-strain-rehabilitation/ maybe 5-7 days before I want to try the swiss ball though.

              28 Apr

              Hex Bar DL – 2 x 3 x 130kg
              Hip Thrusts – 10 x 60kg, 2 x 10 x 70kg
              Sprinter Sit ups – 3 x 20

              I skipped the conditioning as it was KB swings and my leg had done enough. Hex bar was back to what I lifted in week 1 while hip thrusts were at 70kg vs 100kg in week 1. This time next week I’ll do conditioning meaning I’m almost doing all of WS4SB 3 except for the sprint session.

              29 Apr

              Push ups – 30, 22, 18
              A1 Chin up – 10,9,9
              A2 Face Pull – 10,10,10
              Lat Raises – 4 x 12 x 3.5kg
              B1 BB Shrug – 3 x 10 x 75kg
              B2 DB Tricep Ext – 3 x 15 x 13.5kg
              Swiss Ball Situps – 3 x 12 x 20kg

              Good session, felt strong. Upped the shrugs, completed all reps of tricep extension and brought back the ab exercise. This is Week 4 Day 5 and even with my injury I am probably going to end up fitter by the end of week 5.

            Viewing 5 posts - 366 through 370 (of 547 total)