Fraser_9to5

[Fraser_9to5]

Sept 1

Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg
Pogo Jumps 4 x 25 x 2.5kg
BBB Back Squats 5 x 10 x 85kg (60 secs)

Sept 2

Bench Press 5 x 75kg, 5 x 85kg, 3 x 5 x 95kg
Incline Row 5 x 10 x 20kg (60 secs)
Close Grip Bench Press 5 x 10 x 55kg (60 secs)
Rotator Cuff 2 x 10 x 5kg
Abs 2 x 2 mins

Sept 5

Back Squat 5 x 100kg, 5 x 115kg, 4,4,3 x 130kg – had to bail out in the first set trying a 5th rep
Pogo Jumps 4 x 25 x 2.5kg
BBB Back Squats 5 x 10 x 90kg (60 secs)
“Stir the pot” abs 3 x 5 each way
Slow Seated Leg Raise 3 x 10

Sept 5

Bench Press 5 x 70kg, 5 x 80kg, 9 x 90kg
Incline Row 10,10,10,7,6 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,6 x 60kg (60 secs)
Rotator Cuff 2 x 10 x 5kg
Seated Leg Raise 3 x 20
Side Plank with Raised Leg 2 x 20 secs per side

Sept 8

Bench Press 3 x 72.5kg, 3 x 85kg, 7 x 95kg
Incline Row 10,10,10,9,7 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,8 x 60kg (60 secs)
Rotator Cuff 2 x 10 x 5kg
Ab Circuit (3 sets, 30 secs rest):

A1 Stir the Pot 3 x 5 each way
A2 Side Plank with Raised Leg 2 x 20 secs per side
A3 Seated Leg Raise 3 x 15

Sept 9

Back Squat 5 x 90kg, 5 x 105kg, 7 x 120kg
Pogo Jumps 4 x 25 x 2.5kg
BBB Back Squats 5 x 10 x 95kg (60 secs)
Ab Circuit (30 secs rest):

A1 Stir the Pot 3 x 5 reps each way
A3 Hanging Leg Raise 6, 6, 3

Sept 11

Bench Press 5 x 80kg, 3 x 90kg, 4 x 100kg
Incline Row 10,10,10,9,5 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,8 x 60kg (60 secs)
A1 DB Hammer Curls 2 x 20 x 10kg
A2 DB Skull Crushers 20, 15 x 10kg
Rotator Cuff 2 x 10 x 5kg
Burpees 3 x 15

Sept 15

Bench Press 5 x 72.5kg, 5 x 82.5kg, 7 x 92.5kg
Incline Row 10,10,10,10,7 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,8 x 60kg (60 secs)
Ab Circuit (3 sets, 30 secs rest):

A1 Stir the Pot 3 x 5 each way
A2 Side Plank with Raised Leg 2 x 20 secs per side
A3 Hanging Leg Raise 3 x 6

B1 DB Hammer Curls 20,20,18 x 10kg
B2 DB Skull Crushers 20,20 x 10kg

Rotator Cuff 2 x 10 x 5kg
Burpees 3 x 15 – best of 48 secs

Sept 16

Pilates (20 mins) and Stretching (10 mins)

Sept 17

Rugby Training

8 attackers v 4-4-3 guys in tackle pads – like a gauntlet of defenders, had to work on rucking and exposing space

Attack v Defence, ~ 14 per team. Defence kick it out from their try line and come up to defend, turnover ends the game or if attack score.

Sept 18

OHP 5 x 40kg, 5 x 45kg, 8 x 50kg
Strict Pullups (30 total) 8,7,6,5,4 – dead hang each rep
A1 DB Hammer Curls 20,20,20,17 x 10kg
A2 DB Skull Crushers 20,20,20 x 10kg
Ab Circuit (3 sets, 30 secs rest):

B1 Stir the Pot 3 x 5 each way
B2 Side Plank with Raised Leg 2 x 25 secs per side
B3 Hanging Leg Raise 3 x 7

Rotator Cuff 2 x 12 x 5kg
Burpees 3 x 16 – best of 47 secs

Sept 21

Power Clean 2 x 8 x 60kg
Hex Bar Deadlift 5 x 90kg, 5 x 105kg, 10 x 120kg
RDL 4 x 8 x 60kg – easy
Ab Circuit (3 sets, 30 secs rest):

A1 Stir the Pot 3 x 5 each way
A2 Side Plank with Raised Leg 2 x 30 secs per side
A3 Hanging Leg Raise 3 x 8

Sept 22

Bench Press 3 x 77.5kg, 3 x 87.5kg, 4 x 100kg
Incline Row 10,10,10,7,9 x 22.5kg (60 secs)
Close Grip Bench Press 10,10,10,10,7 x 60kg (60 secs)
A1 DB Hammer Curls 20,20,20 x 10kg
A2 DB Skull Crushers 20,20,20 x 10kg
Rotator Cuff 2 x 10 x 5kg
Burpees 3 x 18 – best of 66 secs

Sept 23

Pilates (20 mins) and Stretching (10 mins)

Also did the self myofascial release on my calf from recent article and could tell the next day in pogo jumps.

Sept 24

Hex Bar Deadlift 5 x 90kg, 5 x 105kg, 5 x 120kg
Pogo Jumps 3 x 25 x 2.5kg
BBB Squats 3 x 10 x 85kg
SL Hip Raise – 3 x 12 (15 secs rest between legs)

Sept 25

OHP 3 x 42.5kg, 3 x 47.5kg, 8 x 55kg
Strict Pullups (25 total) 8,7,7,3
A1 DB Hammer Curls 20,20,20 x 10kg
A2 DB Skull Crushers 20,20,20 x 10kg
Ab Circuit (3 sets, 30 secs rest):

B1 Stir the Pot 3 x 6 each way
B2 Side Plank with Raised Leg 2 x 30 secs per side
B3 Hanging Leg Raise 3 x 8

Burpees – Tabata (4 mins) – 51 total

Sept 26

Pilates (20 mins), Stretching (10 mins), Self Myofascial release on HS, Calf, Tib Ant

Sept 27

Rugby Match – 3rd XV (Won 41-8)

Scored two tries.

Sept 30

BW: 72.6kg / 160lbs

Hex Bar Deadlift 3 x 100kg, 3 x 112.5kg, 4 x 125kg
Pogo Jumps 3 x 25 x 2.5kg
BBB Squats 3 x 10 x 85kg
Glute Bridge 3 x 15 x 20kg (90 secs rest)

[Fraser_9to5]

Aug 2

Back Squat 5 x 5 x 115kg
Pogo Jumps 5 x 20
KB Swings 3 x 15 x 20kg
SL Hip Bridge 3 x 15
Bench Press 5 x 5 x 90kg
Rotator Cuff 2 x 10 x 2.5kg
Abs 3 x 2 mins

Aug 4

Rugby Training

One of those anti-winger sessions where i’m hardly involved, didn’t even feel the need for PWO or dinner as I didn’t break sweat.

Aug 6

Rugby Training

Full contact. Some tackle drills and shoulder warm ups then 2 v 2 with rucking.

Back Squat 5 x 5 x 115kg – will move to 120kg on Saturday
Pogo Jumps 5 x 20
KB Swing 3 x 15 x 20kg
SL Bridge 3 x 15
Abs 2 mins

Aug 7

Bench Press 5 x 5 x 90kg
A1 Inverted Row 3 x 12
A2 Bicep Curl 3 x 12 x 15kg
A3 Tricep Extension 3 x 12 x 15kg
Rotator Cuff 2 x 10 x 2.5kg
Abs 2 mins

Aug 8

Back Squat 5 x 90kg, 5 x 105kg, 3 x 5 x 120kg
More Back Squat BBB 5 x 10 x 60kg (75 secs)
Pogo Jumps 5 x 20
Abs 2 x 2 mins

Aug 11

Rugby Training

Backs passing drills. Got the hang of it eventually and for once we were short of wingers so I got to run every other line and as I was running second line of attack I often got the ball. Got to a main game but lightning storm was VERY close by so we had to give up. Game on Thursday but probably going to skip it to have dinner with friends.

Bench Press 5 x 70kg, 5 x 80kg, 3 x 5 x 90kg
DB Incline Row 5 x 10 x 20kg (75 secs)
Close Grip Bench Press 5 x 10 x 45kg (60 secs)
Abs 2 x 2 mins

Aug 13

Back Squat 5 x 90kg, 5 x 105kg, 3 x 5 x 120kg
BBB Back Squat 5 x 10 x 65kg (60 secs)
Pogo Jumps 2 x 50
Abs 2 mins

Aug 14

Bench Press 3 x 72.5kg, 3 x 85kg, 3 x 3 x 95kg
Incline Row 5 x 10 x 20kg (60 secs)
Close Grip Bench Press 5 x 10 x 50kg (60 secs)
Abs 2 x 2 mins

Aug 17

Bench Press 5 x 72.5kg, 5 x 82.5kg, 3 x 5 x 92.5kg
Incline Row 5 x 10 x 20kg (60 secs)
Close Grip Bench Press 5 x 10 x 55kg (60 secs)
Rotator Cuff 2 x 10 x 2.5kg – need to go heavier

Aug 17 (part 2)

Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg – biggest risk i’ve taken in a few years going down for final rep
Pogo Jumps 2 x 20, 3 x 20 x 1.25kg
BBB Back Squats 5 x 10 x 70kg (60 secs)
Abs 2 x 2 mins

Aug 21

Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg – comfy
Pogo Jumps 5 x 20 x 2.5kg
BBB Back Squats 5 x 10 x 75kg (60 secs)
Abs 2 x 2 mins

Aug 24

Bench Press 5 x 72.5kg, 5 x 82.5kg, 3 x 5 x 92.5kg
Incline Row 5 x 10 x 20kg (60 secs)
Close Grip Bench Press 5 x 10 x 55kg (60 secs)
Rotator Cuff 2 x 10 x 5kg

Aug 25

Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg
Pogo Jumps 5 x 20 x 2.5kg
BBB Back Squats 5 x 10 x 80kg (60 secs)
Abs 2 x 2 mins

[Fraser_9to5]

July 7

Bench Press 3 x 10 x 80kg
DB Bicep Curl 3 x 10 x 15kg
DB Tricep Extension 3 x 10 x 15kg
Abs 2 x 2 mins

July 10

Bench Press 3 x 10 x 80kg
Pullups 3 x 9
DB Bicep Curl 3 x 10 x 15kg
DB Tricep Extension 3 x 10 x 15kg
Abs 2 x 2 mins

July 12

Back Squat 105kg x 9, 8, 7
Pullups 3 x 9
Bench Press 85kg x 9, 8, 8
DB Bicep Curl 3 x 10 x 15kg
DB Tricep Extension 3 x 10 x 15kg
Abs 2 x 2 mins

July 14

Rugby Training

Walked straight into a f**king bleep test didn’t I. New club in South London, nice group of guys all about my age or a few years younger. I’m only after the 3rd XV with the oldies – though now that I think about it i’m 6 mins from the pitch and my work is flexible enough that I could make training twice a week.

So the bleep test, i got 10.1 (excuses: too lazy to squeeze another 0.2 out my legs and I had squat doms that held me back). Outside backs have been set a target of 13.5, I like the idea of performance targets so i’ll work hard in the stamina side of training and see where I land.

July 15

Bench Press 85kg x 10, 10, 7
Squat 105kg x 9, 8, 7
Pullups 3 x 9
Abs 2 x 2 mins

July 16

Rugby Training

Gym Tests

Max. Pressups (to depth) in 2 mins – 80
Max. Burpees (with jump & overhead clap) in 2 mins – 42

July 18

Football – 75 mins.

Went to do my warm up jog and someone passed the ball to me so I kicked it back quite hard and tweaked my adductor. Absolutely livid with myself, i knew I was tight from rugby and warm up was priority number one.

July 20

Bench Press 85kg x 10, 8, 6
Pullups 3 x 9
Bicep Curls 3 x 12 x 15kg
DB Tricep Ext 3 x 12 x 15kg
Abs 2 x 2 mins

July 24

5-a-side football tournament

Played 7 x 12-15 minute games, took the first few easy and gradually kicked the ball harder until i was near 100%. I did a lot of adductor rehab exercises, foam rolling, glute activation in the morning and it gave me the confidence to play.

July 25

Back Squat 5 x 5 x 110kg
SL Hip Bridge 3 x 12
Bench Press 5 x 5 x 90kg
A1 Inverted Row 3 x 12
A2 Bicep Curl 3 x 12 x 15kg
A3 Tricep Extension 3 x 12 x 15kg
Abs 3 x 2 mins

July 28

Rugby Training – Fitness Work

Shuttle Runs, 10m & WB, 20m & JB x 10 off 45 secs
Shuttle Runs 10m, 20m, 30m off 45 secs x 9 (i missed one as i was dying)
Shuttle Runs 2 x 50m off 60 secs x 10
100m, 150m, 200m, 250m, 300m, 250m, 200m, 150m, 100m off 90 secs on the way up and 100 secs on the way down
Touch 20 mins

July 30

Rugby Training

3 station circuit x 2

A 90 sec hit tackle pad, drop to floor, up again, repeat (with partner)
B 3 minutes agility
C 3 minutes (5 burpee, 10 press-up, 15 squat, repeat)

5 x 20m from prone start

Work in pods, passing, some rucking with pads

July 31

Back Squat 5 x 5 x 110kg
Bench Press 4 x 5 x 90kg, 1 x 4 + 1 x 90kg (racked then last rep)
Pogo Jumps 5 x 20 (meant to be good for calves)
KB Swings 3 x 15 x 20kg (good for HS)
SL Hip Bridge 3 x 12 (good for glute activation)
A1 Inverted Row 3 x 12
A2 Bicep Curl 3 x 12 x 15kg
A3 Tricep Extension 3 x 12 x 15kg
Rotator Cuff 2 x 10 x 2.5kg
Abs 3 x 2 mins

[Fraser_9to5]

June 1

Power Clean 3 x 5 x 82.5kg
Bench Press 3 x 5 x 92.5kg
Back Squat 3 x 5 x 112.5kg
DB OHP 3 x 10 x 25kg
DB Hammer Rows 3 x 10 x 25kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 mins

June 4

Power Clean 5 x 82.5kg, 4 x 85kg, 3 x 87.5kg, 2 x 90kg, 1 x 95kg
Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 102.5kg
Back Squat 5 x 112.5kg, 4 x 115kg, 3 x 117.5kg, 2,1 x 120kg
Pull-ups 3 x 8
DB Incline Curls 3 x 10 x 15kg
Abs 2 x 3 mins

June 8

Power Clean 3 x 5 x 82.5kg
Bench Press 3 x 5 x 92.5kg
Back Squat 3 x 5 x 112.5kg
Abs 2 x 3 mins

June 11

Track Work

2 x 5 x 100m – average 13.9, best runs were 13.4 and only one worse than 14.3

Power Clean 3 x 10 x 62.5kg
Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 105kg
Back Squat 5 x 112.5kg, 4 x 115kg, 3 x 117.5kg, 2,1 x 120kg
Pull-ups 2 x 8
Chin Ups 2 x 10
Abs 2 x 3 mins

June 13

Power Clean 3 x 5 x 82.5kg
Bench Press 3 x 10 x 80kg
Back Squat 3 x 10 x 100kg
DB OHP 2 x 10 x 25kg
DB Hammer Rows 2 x 10 x 25kg
DB Incline Curls 2 x 10 x 15kg
DB Supine Tricep Ext 2 x 10 x 15kg
Abs 3 mins

June 16

Power Clean 5 x 82.5kg, 4 x 85kg, 3 x 87.5kg, 2 x 90kg, 1 x 95kg
Bench Press 3 x 5 x 95kg
Back Squat 3 x 5 x 115kg
Incline Hammer Row 3 x 10 x 25kg
Abs 3 x 2 mins

June 29

Abs 2 mins

Power Clean 3 x 10 x 65kg
Bench Press 3 x 10 x 80kg
Back Squat 3 x 10 x 100kg

Had two weeks resting a pec injury, did play 9-a-side football for an hour on the 24th and 26th and found it worked me a lot aerobically.

[Fraser_9to5]

May 12

Power Clean 3 x 5 x 80kg
Bench Press 2 x 5 x 90kg, 1 x 5 x 92.5kg
Back Squat 3 x 5 x 110kg
DB OHP 3 x 10 x 22.5kg
DB Hammer Rows 3 x 10 x 22.5kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 mins

May 14

Power Clean 5, 4 x 80kg, 3 x 82.5kg, 2 x 87.5kg, 1 x 90kg
Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 102.5kg
Back Squat 5, 4 x 110kg, 3 x 112.5kg, 2,1 x 115kg
DB OHP 3 x 10 x 22.5kg
DB Hammer Rows 3 x 10 x 22.5kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 mins

May 18

Power Clean 3 x 5 x 80kg
Bench Press 3 x 5 x 92.5kg
Back Squat 3 x 5 x 110kg

May 21

Power Clean 3 x 10 x 60kg
Bench Press 1 x 10 x 75kg, 2 x 10 x 77.5kg
Back Squat 3 x 10 x 95kg
DB OHP 3 x 10 x 22.5kg
DB Hammer Rows 3 x 10 x 22.5kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 mins

May 28

Power Clean 5, 4 x 80kg, 3 x 82.5kg, 2 x 87.5kg, 1 x 92.5kg
Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 102.5kg
Back Squat 5, 4 x 110kg, 3 x 112.5kg, 2,1 x 115kg
DB OHP 3 x 10 x 22.5kg
DB Hammer Rows 3 x 10 x 22.5kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 mins

May 30

Power Clean 3 x 10 x 60kg
Bench Press 3 x 10 x 77.5kg
Back Squat 3 x 10 x 95kg
DB OHP 3 x 10 x 22.5kg
DB Hammer Rows 3 x 10 x 22.5kg
DB Incline Curls 3 x 10 x 15kg
DB Supine Tricep Ext 3 x 10 x 15kg
Abs 2 x 3 mins

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