Fraser_9to5

[Fraser_9to5]

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_9to5]

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_9to5]

*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

[Fraser_9to5]

Apr 11

Bench Press
3 x 5 x 88.5kg

DB Rows
3 x 10 x 29kg

DB Overhead Press
3 x 10 x 21.5kg

DB Curls
3 x 10 x 19kg

Body Saw (slow)
10 reps

Apr 12

Track Work

250m – 33.3
200m – 27.4
150m – 20.1
100m – 13.2
50m – 6.7

Walking Lunges, 40m

Apr 17

Bench Press
3 x 5 x 91kg

DB Curls
3 x 10 x 19kg

DB Rows
3 x 10 x 29kg

DB Press
3 x 10 x 21.5kg

Bodysaw
10 slow reps

Apr 18

Track Work

250m – 34.4
200m – 28.2
150m – 19.1
100m – 12.5
50m – 6.5

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

Apr 19

SL Box Jumps
5 x 5 per leg

Bench Press
3 x 10 x 81kg

DB Rows
3 x 10 x 29kg

DB Curls
3 x 10 x 19kg

DB Press
3 x 10 x 21.5kg

Ab Ripper X, complete

Back Squat
1 x 10 x 103.5kg
2 x 10 x 108.5kg

Apr 22

Bench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kg

DB Rows
3 x 10 x 29kg

DB Press
3 x 10 x 24kg

DB Curls
3 x 10 x 19kg

Bodysaw
14 slow reps

Apr 23

Track Work

250m – 34.2
200m – 26.3 PB
150m – 19.5
100m – 12.6

Apr 24

Power Cleans
3 x 5 x 71kg

Bench Press
3 x 5 x 91kg

DB Rows
3 x 10 x 34kg

Lower Body ISO Resistance Bands
3 x 3 x 15 secs

Spiderman Press-ups
3 x 10

Apr 25

Track Work
10 x 400m (4 mins rest) all in 80 secs
400m in 63.7

Ab Wheel, 3 x 10

Apr 26

DB Bench Press
3 x 10 x 32.5kg

DB Rows
3 x 10 x 32.5kg

DB Press
3 x 10 x 25kg

DB Curls
3 x 10 x 18kg

Landmine
3 x 10 x 30kg

Apr 29

Back Squat
5 x 117.5kg
4 x 122.5kg
3 x 127.5kg
2 x 132.5kg
1 x 137.5kg

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 32.5kg

DB Press
3 x 10 x 25kg

DB Curls
3 x 10 x 17.5kg

Ab Crunch Machine
3 x 18 x 39kg

[Fraser_9to5]

Mar 2

Bench Press
3 x 10 x 85kg

Shoulder Press
3 x 10 x 21kg

Bicep Curls
3 x 10 x 18.5kg

DB Rows
3 x 10 x 31kg

Diamond Pressups
3 x 18

Abs, 4 mins

Mar 3

Power Cleans
3 x 10 x 58.5kg

Back Squat
3 x 10 x 98.5kg

Mar 6

Bench Press
3 x 5 x 88.5kg

DB Shoulder Press (1)
3 x 10 x 21kg

Chin Ups (1)
3 x 14

DB Rows
3 x 10 x 29kg

Mar 7

Track Work

250m – 39.5
200m – 31.0
150m – 20.9
100m – 13.2
50m – 6.7

Forward Lunges 30m
High Knees 30m

Mar 8

Box Jumps
5 x 5

Back Squat
3 x 10 x 98.5kg

Bench Press
3 x 10 x 78.5kg

DB Press (1)
3 x 10 x 20kg

DB Curls (1)
3 x 10 x 20kg

DB Rows (2)
3 x 10 x 29kg

Diamond Pressups (2)
3 x 18

Bodysaw
3 x 25

Mar 13

Power Clean
5 x 68.5kg
4 x 68.5kg
3 x 73.5kg
2 x 78.5kg
1 x 83.5kg

Bench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kg

Back Squat
5 x 108.5kg
4 x 113.5kg
3 x 118.5kg
2 x 123.5kg
2 x 128.5kg

DB Rows
3 x 10 x 29kg

DB Shoulder Press (1)
3 x 10 x 20kg

Chin Ups (1)
3 x 12

Mar 14

Track Work

250m – 37.4
200m – 29.8
150m – 21.0
100m – 13.0
50m – 6.6

Mar 15

Box Jumps
5 x 5

Back Squat
3 x 10 x 103.5kg

Bench Press
2 x 10 x 78.5kg
1 x 9 x 78.5kg

DB Press (1)
3 x 10 x 21.5kg

DB Curls (1)
3 x 10 x 19kg

DB Rows (2)
3 x 10 x 29kg

Diamond Pressups (2)
3 x 20

Bodysaw
3 x 30

Mar 18

Power Cleans
5 x 68.5kg
4 x 73.5kg
3 x 73.5kg
2 x 78.5kg
1 x 83.5kg

Bench Press
5 x 88.5kg
4 x 93.5kg
3 x 98.5kg
2 x 103.5kg
1 x 108.5kg

Back Squat
5 x 113.5kg
4 x 118.5kg
3 x 123.5kg
4 x 128.5kg
1 x 133.5kg

DB Rows
3 x 10 x 29kg

Shoulder Press (1)
3 x 10 x 21.5kg

Chin Ups (1)
3 x 14

Mar 19

Track Work
3 x 300m
47.3, 44.3, 44.2

High Knees, 30m
Walking Lunge, 30m

Mar 24

Bench Press
3 x 5 x 88.5kg

DB Rows
3 x 10 x 29kg

DB Press
3 x 10 x 21.5kg

DB Curls
3 x 10 x 19kg

Ab Ripper X

Good session, first in my new flat, abs were very sore from ab ripper.

Mar 26

Bench Press
3 x 10 x 81kg

DB Rows
3 x 10 x 29kg

Mar 27

Track Work

250m – 35.2
200m – 27.3
150m – 19.6
100m – 12.8
50m – 6.5

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