Fraser_9to5

[Fraser_9to5]

Nov 1

Back Squat 10 x 10 x 70kg – 60 secs rest and slow eccentric, so GVT
SL Eccentric Calf Lowers – 12 per leg

Nov 3

Bench Press 8 x 75kg, 5 x 85kg, 3 x 90kg, 3 x 1 x 100kg, 5 x 87.5kg
Incline DB Hammer Rows 5 x 10 x 20kg
Pendlay Rows 4 x 10 x 50kg
Towel Pull ups, Eccentric Lower 3 x 8
Forearm Curls (5kg) and Reverse Forearm Curls (2.5kg) 3 x 15
Abs 3.5 mins

Nov 5

Bench Press 5 x 77.5kg, 5 x 87.5kg, 5 x 100kg
Hang Power Clean & Jerk 5 x 10 x 40kg
Snatch (single) to OH Squat (reps) 7 x 20kg, 3 x 10 x 20kg
Inverted Rows 4 x 10
3 Way Raise 4 x 10 x 5kg
Rotator Cuff, 2 movements 2 x 10 x 5kg
Abs 3.5 mins

Nov 6

Vert. Jump 3 x 5
SLRDL 3 x 10 x 60kg
RLESS 7 x 60kg, 2 x 8 x 60kg – rear leg elevated split squat.
Step Ups 8 x 60kg
Abs 3.5 mins

Nov 7

Close Grip Bench Press 3 x 8 x 80kg, 6 x 80kg
Dips 4 x 20
California Press 4 x 10 x 30kg
BB Curls 4 x 9 x 30kg
DB Curls 3 x 10 x 10kg
Abs 3.5 mins

Nov 9

Snatch (1) to OH Squat 4 x 10 x 30kg – used this as a little warm up to rugby and to improve flexibility

Rugby Match

3rd Team (Lost ~57 – 5)

Nov 10

Hang Power Clean & Jerk 5 x 10 x 40kg
Abs 3.5 mins

Nov 11

ISO Res. Band 3 x 3 x 15 secs
Back Squat 4 x 100kg, 4 x 110kg, 2 x 4 x 115kg, 4 x 120kg (shaky!), 4 x 110kg
Deadlift 8 x 110kg, 6 x 115kg, 4 x 120kg, 2 x 125kg
SL Hip Raises 5 x 8
Calf Raises N/A Injury

Nov 12

Bench Power Matrix 8 x 77.5kg, 5 x 87.5kg, 3 x 95kg, 3 x 1 x 105kg, 5 x 90kg
Pendlay Rows 3 x 3 x 65kg, 3 x 3 x 70kg
A1 OHP 5 x 5 x 55kg
A2 Pullups 5 x 5
B1 Skull Crusher 3 x 5 x 40kg
B2 Barbell Curl 3 x 5 x 40kg
Abs 4 mins

Nov 13

Res Band ISO 3 x 3 x 15 secs
SLRDL 2 x 12 x 55kg, 1 x 9 x 55kg
RLESS 25 x 40kg, 20 x 42.5kg, 15 x 45kg – brutal
DB Walking Lunge 2 x 30 x 15kg – quite brutal
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 5kg
Supine Leg Raises 3 x 20

Nov 14

A1 Incline DB Bench Press 15 x 25kg, 12 x 25kg, 20 x 15kg
A2 DB Row 15 x 25kg, 12 x 25kg, 20 x 15kg
B1 3 Way Raise 3 x 15 x 5kg
B2 Incline Hammer Rows 15 x 20kg, 2 x 15 x 18.75kg
C1 DB Preacher Curl 2 x 15 x 15kg
C2 OH 1 Arm DB Ext 15 x 10kg, 15 x 12.5kg
Abs 3.5 mins

Nov 17

Hang Power Clean & Jerk – 3 x 10 x 40kg, 8 x 45kg, 8 x 47.5kg

Working me too much aerobically so I dropped the reps down and increased the weight slightly to provide some resistance.

Nov 18

Back Squat – 4 x 110kg, 4 x 115kg, 4 x 4 x 117.5kg
Deadlift 8 x 115kg, 6 x 115kg, 4 x 120kg, 2 x 125kg
SL Hip Raise 5 x 8
Calf Raises 5 x 10 x 50kg
Abs 4 mins

I tried an explosive jump to wam me up between sets of squats and I felt my calf go, a quick internet search and I think I already had a grade 2 strain from rugby. The impact bruising threw me off a bit but the main swelling and the ‘tracking’ of the bruising down the back of my calf are exactly like the pictures of a grade 2.

Nov 19

Bench Press 8 x 80kg, 5 x 92.5kg, 3 x 97.5kg, 3 x 1 x 110kg, 5 x 92.5kg
Pendlay Rows 6 x 3 x 70kg
A1 OHP 5 x 5 x 55kg
A2 Pullups 5 x 5
B1 Skull Crusher 3 x 5 x 40kg
B2 Bicep Curls 3 x 5 x 40kg
Abs 3.5 mins

Nov 20

SLRDL 3 x 12 x 47.5kg
RLESS 25 x 40kg, 20 x 42.5kg, 15 x 45kg
DB Walking Lunge 2 x 30 x 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 5kg
Supine Leg Raises 3 x 20

Nov 21

A1 Incline DB Bench Press 15 x 25kg, 12 x 25kg, 20 x 20kg
A2 DB Row 15 x 25kg, 12 x 25kg, 20 x 20kg
Incline Hammer Rows 3 x 15 x 20kg
3 Way Raise 3 x 15 x 5kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 12.5kg
Abs 3.5 mins

Nov 25

Back Squat 6 x 4 x 117.5kg
Deadlift 8 x 110kg, 6 x 115kg, 4 x 120kg, 2 x 127.5kg
SL Hip Raise 5 x 8
Abs 4 mins

Nov 26

Bench Press 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 2 x 1 x 112.5kg PB, 1 x 110kg, 1 x 105kg (thought it was 95kg!)
Pendlay Rows 6 x 3 x 70kg
A2 Pullups 5 x 5
B1 Bicep Curls 3 x 5 x 40kg
B2 – Skull Crushers 3 x 5 x 40kg
Abs 3.5 mins

Nov 27

SLRDL 3 x 12 x 50kg
RLESS 25 x 42.5kg, 20 x 45kg, 15 x 47.5kg
DB Walking Lunge 2 x 30 x 15kg
SL Calf Raise 3 x 20
Tibialis Anterior Raise 3 x 20
Crunches 3 x 20 x 6.25kg
Supine Leg Raises 3 x 20

Nov 28

A1 Incline DB Chest Press 15 x 27.5kg, 12 x 27.5kg, 17 x 22.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 20kg
3 Way Raise 3 x 15 x 5kg
Incline Hammer Rows 3 x 15 x 20kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 12.5kg

Dec 2

Back Squat 4 x 117.5kg, 3 x 4 x 122.5kg, 2 x 4 x 120kg
Deadlift 8 x 112.5kg, 6 x 120kg, 4 x 127.5kg, 2 x 135kg
GHR 5 x 5
Calf Raises 5 x 7 x 60kg
Abs 3 mins

[Fraser_9to5]

Oct 1

Power Clean 3 x 3 x 85kg
A1 Front Squat 4 x 6 x 85kg
A2 Vert. Jumps 4 x 6
RDL 4 x 6 x 95kg
Ab Ripper X

Oct 2

OHP 4 x 8 x 55kg
A1 Bench Press 3 x 6 x 92.5kg, 5 x 92.5kg
A2 Explosive Pushups 4 x 6
DB Rows 4 x 10 x 27.5kg
3 Way Shoulder Raise 4 x 10 x 6kg

Oct 3

Power Clean 3 x 6 x 65kg
Front Squat 3 x 70kg, 3 x 80kg, 8 x 90kg
Pullups 14, 4, 8, 4
Planks 3 mins total

Oct 5

Rugby Match

3rd Team (Lost 77-12)

Scored one try.

Oct 6

Bench Press 3 x 80kg, 3 x 92.5kg, 6 x 102.5kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Row 5 x 10 x 22.5kg
3 Way Shoulder Raise 4 x 10 x 6.25kg

Oct 8

Power Clean 3 x 3 x 85kg
SL Deadlift 8 x 40kg, 8 x 50kg, 2 x 8 x 60kg
Back Squat 2 x 8 x 90kg, 9 x 90kg
Hip Raise 3 x 12
Band ISO Holds 3 x 3 x 15 secs
Bodysaw 3 x 20

Oct 9

OHP 3 x 8 x 55kg
A1 Bench Press 4 x 6 x 92.5kg
A2 Explosive Pushups 4 x 6
DB Rows 4 x 10 x 27.5kg
3 Way Shoulder Raise 4 x 10 x 6.25kg

Oct 10

Track Work

Drilils E (Straight Leg ones)
3 x 200m, 2 x 200m – 27.9, 27.8, 26.9 28.0, 27.9 avg 27.7

Not my best sequence but I held a little back and my legs were still feeling it from Tuesday. I did expect mid 27s so a little disappointed that I was mainly around 28.0.

Power Cleans 3 x 6 x 67.5kg
Front Squat 5 x 75kg, 3 x 85kg, 6 x 95kg
Planks, 3 mins

Oct 12

Rugby Match

3rd Team (Lost 86-10)

Scored one try.

Oct 13

Bench Press 5 x 85kg, 3 x 97.5kg, 2 x 110kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 22.5kg
3 Way Shoulder Raise 4 x 10 x 6.25kg
Hollow Rock 73 secs

Oct 14

Track Work

Drills
2 x 20m, 2 x 30m
8 x 60m (20m IL) 7.80, 7.79, 7.73, 7.53, 7.63, 7.62, 7.56, 7.51
2 x 90m (30 secs) 10.9, 11.2

Oct 16

OHP 3 x 8 x 55kg
Bench Press 4 x 6 x 92.5kg
DB Rows 4 x 10 x 27.5kg
Hip Raise 3 x 12
Power Clean 3 x 3 x 85kg
Single Leg Deadlift 4 x 8 x 60kg
Back Squat 3 x 11 x 90kg
Swiss Ball Jackknives 3 x 10

Oct 17

Track Work (on grass)
10 laps of rugby pitch (run length, width & length – walk width) about 60 secs per run

Oct 19

Rugby Match

3rd Team (Lost 61-0)

Quick update: Pulled my bicep on Saturday playing rugby, it’s still tender if I poke it towards the middle but it’s healed up a lot in the last few days.

Oct 26

All of these were on a 501 tempo so 5 second eccentric, and with 90 secs rest.

A1 Zottman Curl 2 x 7 x 7.5kg
A2 Pronated DB Extensions 2 x 8 x 10kg
B1 Incline DB Curls 2 x 7 x 12.5kg
B2 California Press 8 x 30kg, 8 x 40kg
A1 Zottman Curl 2 x 7 x 7.5kg
A2 Pronated DB Extensions 2 x 8 x 10kg

Oct 29 – ONE DAY ARM CURE

Food is pretty much what was in the article, had turkey breast instead of chicken and steak, missed out Power Drive and had a few BCAA’s and creatine dotted around rather than a mass amount at the end.

8am-11am Totals (501 tempo)
Zottman curls – 6 x 7 x 7.5kg
Pronated DB Extensions – 6 x 8 x 10kg
Incline Curls – 6 x 7 x 12.5kg
California Press – 7 x 40kg, 5 x 8 x 37.5kg

Had no appetite for lunch but forced it down. I found zottman curls the easiest but I wasn’t very ambitious on the weight. Incline curls and california press was the harder superset but compared to the rest of the session this was pretty good, maybe struggling on the last 3-4 reps of the final sets.

12.30pm-2pm Totals (302 tempo)
Zottman curls – 4 x 10 x 7.5kg
Pronated DB Extensions – 4 x 12 x 10kg
Incline Curls – 3 x 10 x 12.5kg, 9 x 12.5kg
California Press – 4 x 12 x 35kg

Missed a rep on curls but these were a lot harder and I think every set was a struggle.

2.30pm-4pm Totals (201 tempo)
Zottman curls – 4 x 15 x 7.5kg
Pronated DB Extensions – 2 x 20 x 10kg*, 2 x 20 x 7.5kg*
Incline Curls – 12 x 12.5kg*, 12 x 10kg*, 2 x 15 x 7.5kg
California Press – 14 x 35kg & 6 x 30kg*, 15 x 30kg*, 2 x 20 x 25kg

*sets I had at least one rest (3-5 secs) midway through

These were brutal. The 20 rep was too hard with the same weight and I went to failure on most exercises first time round, then dropped the weight down for the second round. Triceps were hit the hardest as I could push it further whereas the concentric phase of curls was harder to do.

Mega Set 4.30pm
Zott 15 x 7.5kg, DB Ext 20 x 7.5kg, Curls 15 x 7.5kg, Cali Press 14 x 25kg & 6 x 20kg
(120 secs)
Zott 10 x 7.5kg, 5 x 5kg, DB Ext 14 x 5kg, 6 x 4kg, Curls 15 x 4kg, Cali Press 20 x 20kg

Oct 30 – no DOMS from One Day Arm Cure
Oct 31 – no DOMS

[Fraser_9to5]

Sept 1

Bench Press 5 x 82.5kg, 3 x 95kg, 5 x 105kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 5kg

Sept 2

Power Clean 3 x 3 x 80kg
A1 Front Squat 4 x 6 x 85kg
A2 Vert. Jumps 4 x 6
RDL 4 x 6 x 85kg
Ab Ripper X

Sept 4

AM Session:

Track Work

2 x 20m, 2 x 30m, 2 x 40m

80, 100, 120m 9.5, 11.6, 13.9 – pleased with all three of those, particularly sub 14 on the longer run. I focussed on conserving energy in acceleration and reaching a true top speed.

PM Session:

Push Press 3 x 3 x 75kg
OHP 4 x 8 x 52.5kg
A1 Bench Press 4 x 6 x 92.5kg
A2 Incline DB Hammer Rows 4 x 10 x 27.5kg
Ab Ripper X

Sept 5

AM Session:

Power Clean 3 x 6 x 60kg
Front Squat 5 x 62.5kg, 5 x 72.5kg, 10 x 82.5kg

PM Session:

Rugby Training

Touch
Backs Training
Pullups 3 x 8

Sept 7

Conditioning

5 minute run ~ 1080m
7 x 40 on 20 off ~ 175m each
5 minute run ~ 1060m

Sept 8

AM – Tennis 90 mins

PM Session

Conditioning (2nd attempt)

5 minute run ~ 1120m
10 x 40 on 20 off ~165m
10 x 30 on 30 off ~140m
10 x 20 on 40 off ~110m
5 minute run ~ 1080m

Sept 9

AM Session:

Bench Press 5 x 72.5kg, 5 x 85kg, 9 x 95kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 5kg

Good benching.

PM Session:

Power Clean 3 x 3 x 82.5kg – upped by 2.5kg, coped well
A1 Front Squat 4 x 6 x 85kg – serious depth on these
A2 Vert Jumps 4 x 6
RDL 4 x 6 x 85kg
Ab Ripper X

Sept 10

Rugby Training

4 Stations – Tackling, Rucking, Breakdown, Switch Passes

Sept 11

AM Session:

Track Work (on rugby pitch)

Kicking Skills – Chip and chase 4 x 20, Full Pitch Clearance, chase and score try x 8-9, half pitch chip at speed, chase and score try x 7-8

PM Session:

Push Press 3 x 3 x 77.5kg – very tough, don’t know why the f*ck I increased it, third rep was always poor

OHP 4 x 8 x 52.5kg
A1 Bench Press 4 x 6 x 92.5kg
A2 DB Rows 4 x 6 x 27.5kg
Ab Ripper X

Sept 12

Conditioning

5 minute run ~ 4.1 laps
10 x 40 on 20 off ~??m
10 x 30 on 30 off ~??m
10 x 20 on 40 off ~110m
5 minute run ~ 4 laps

Sept 13

Power Cleans 3 x 6 x 60kg
Front Squat 3 x 67.5kg, 3 x 77.5kg, 7 x 87.5kg
Pullups 3 x 8

Sept 15

Bench Press 3 x 80kg, 3 x 90kg, 6 x 102.5kg
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 5kg

Sept 16

Power Clean 3 x 3 x 82.5kg
A1 Front Squat 4 x 6 x 85kg
A2 Vert Jumps 4 x 6
RDL 4 x 6 x 90kg
Ab Ripper X

Good session.

Sept 17

Circuits, 5 min 8 min

Sept 18

Track Work

250m – 35.9
200m – 27.0* double tapped the button and didn’t get a time, so I did another 200m at the end which felt slower but was 27.0
150m – 18.8
100m – 11.9
50m – 6.7

Push Press 3 x 77.5kg, 2 x 77.5kg, 3 x 75kg
OHP 4 x 8 x 52.5kg
A1 Bench Press 4 x 6 x 92.5kg
A2 DB Rows 4 x 10 x 27.5kg
Front & Side Bridges, 90 sec each

Sept 19

AM Session:

Power Clean 3 x 6 x 60kg
Front Squat 5 x 72.5kg, 3 x 82.5kg, 6 x 92.5kg

PM Session:

Rugby Training

Sept 21

AM Session:

Track Work
600m warm up jog/skip
Drills E (straight leg scissor variations)
3 x 200m, 2 x 200m (2.5 mins between reps, 10 mins between set) – 27.5, 29.2, 27.3 26.5, 26.3 avg 27.4

Sept 23

Track Work

600m warm up jog/skip
Drills A and C (A-variations and cycle ankle, calf, knee all with run-outs)
2 x 20m, 2 x 30m, 2 x 40m
80m, 100m, 120m – 9.4, 11.9, 14.3 First run was good, last two were poor. I cut the recovery but probably tired myself out with the drills.

Bench Press 5 x 85kg, 3 x 95kg, 4 x 107.5kg
Close Grip Bench Press 4 x 8 x 80kg
DB Incline Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 6.25kg
Hollow Rock 60 secs
Planks – 60 Front, 40 Side, 40 Side, 60 Front

Sept 24

Power Clean 3 x 3 x 82.5kg
A1 Front Squat 4 x 6 x 85kg – thighs felt pumped
A2 Vert. Jumps 4 x 6
RDL 4 x 6 x 95kg

Sept 25

OHP 4 x 8 x 52.5kg
Bench 4 x 6 x 92.5kg
DB Rows 4 x 10 x 27.5kg
3 Way Shoulder Raise 4 x 10 x 6.25kg

Sept 26

AM Session:

Track Work
Drills E
3 x 200m, 2 x 200m 27.3, 27.3, 26.5 26.8, 26.6 avg 26.9

Really pleased with that series, I’m still holding back in the first few runs because I know pushing it half a second too much will mean a 29 or 30 in the next rep. I was writhing on the floor afterwards, think I paced it pretty perfectly and couldn’t have given any more.

PM Session:

Power Cleans 3 x 6 x 65kg
Front Squat 5 x 65kg, 5 x 75kg, 8 x 85kg
Pullups (30 sec rest) – 14, 6, 4, 3, 3

Sept 28

Rugby Match

3rd Team (Lost 40-8)

Sept 29

Bench Press 5 x 75kg, 5 x 85kg, 9 x 97.5kg – I had one poor rep and my friend tried to spot me on the last one but I had it. Don’t touch the bar unless I ask for help!!
Close Grip Bench Press 4 x 8 x 80kg
Incline DB Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 6.25kg
Hollow Rock Abs – 77 secs

Sept 30

Track Work
2 x 20m, 2 x 30m
6 x 60m (20m IL) – 7.58, 7.54, 7.49, 7.44, 7.39, 7.47
2 x 90m (30 secs) – 11.1, 11.2

[Fraser_9to5]

Aug 1

Missed Rugby Training again, trained with my mate and we dragged ourselves through conditioning.

8 x (22m x 3 then 100m jog)
10 x (35m x 4, 30 sec rest)
8 x (73m x 2, 30 sec rest)
8 x (10m, 10m back pedal, 28m, 18m back pedal, 40m, 50m jog, 15 sec rest)

Aug 2

AM Session:

Push Press 3 x 5 x 67.5kg

Split Stance OHP
6 x 50kg, 5 x 52.5kg, 4 x 55kg
6 x 52.5kg, 5 x 55kg, 4 x 57.5kg

A1 Bench Press 4 x 6 x 90kg
A2 DB Rows 4 x 6 x 27.5kg

PM Session:

B1 Bench Press 85kg x 10, 8, 6, 5, 1
B2 Incline DB Hammer Row 2 x 12, 10, 8 x 20kg
C1 DB Press 25kg x 8, 5, 5, 5, 4, 3
C2 Strict Pullups 13, 10, 7
3 way shoulder raise 2 x 12, 10, 8 x 5kg

Aug 3

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
6 x 60m WB recovery with a 20m intensity limit
4 x 50m 5 mins rest, supporting run and pass

Aug 5

AM Session:

Push Press 3 x 5 x 70kg
Split Stance OHP 2 x (5 x 52.5kg, 4 x 55kg, 3 x 57.5kg)
A1 Bench Press – 4 x 6 x 90kg
A2 DB Rows – 4 x 6 x 27.5kg

PM Session:

B1 Bench Press 90kg x 8, 5, 5, 4, 4, 3, 1
B2 Incline DB Hammer Rows 2 x 10, 8, 6 x 20kg
Shoulder Press 15kg x 1,2,3,4,5,6,7,8,8,4
Pullups 1,2,3,4,5,5,3,3,3,2
3 Way Shoulder Raise 2 x 10, 8, 6 x 5kg

Aug 6

Rugby Training

Driving a guy with a tackle pad backwards, stop-start, 2 x full pitch
4 x 50m WB recovery
8 v 4 drift defence, 3 x 4 mins
half pitch touch
8 x 20m sprints

Jackknives 3 x 15
Ab Marching 3 x 30

Aug 7

Power Clean 4 x 4 x 82.5kg
A1 Back Squat 4 x 4 x 120kg
A2 Borzov Jumps 4 x 4
RDL 3 x 5 x 80kg
TGU Sit Up 3 x 5 x 17.5kg
Ab Machine 3 x 15 x 46kg

Aug 8

Rugby Training

8 v 8 touch, tackler changes to attacking team
passing drills
12 x 6, exploiting gaps
3 x 22m, 2 x 50m, 1 x full pitch (11.96 secs)

5 mins ab holds

Aug 9

Just realised I work out every day…

AM Session:

Push Press 4 x 4 x 70kg
Split Stance OHP 5 x 52.5kg, 4 x 55kg, 3 x 57.5kg, 5 x 55kg, 4 x 57.5kg, 3 x 60kg
A1 Bench Press 4 x 6 x 90kg – easy!
A2 DB Rows 4 x 6 x 27.5kg

PM Session:

B1 Bench Press 90kg x 9, 6, 5, 4, 4, 2
B2 Incline DB Hammer Rows 2 x 10, 8, 6 x 20kg
Shoulder Press 15kg x 1,2,3,4,5,6,7,8,9,6
Pullups 1,2,3,4,5,6,4,3,3,3
3 Way Shoulder Raise – 2 x 10, 8, 6 x 5kg
Front Squat 10 x 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 50kg

Aug 10

Speed Training (Grass)
Skips for height & distance 2 x 20m
4 x 2 x 20m

3 x 60m first 20m we used a skipping rope to resist the person to replicate pulling a heavy sled, then they get released and sprint
3 x 60m WB recovery with a 20m intensity limit
3 x 60m 5 mins rest, supporting run and pass

Footwork drills 2 x 8 slaloms
Agility Drills 5 x (T, W)

Aug 11

Power Cleans 4 x 2 x 85kg, 2 x 90kg
A1 Front Squat 4 x 6 x 80kg
A2 Vertical Jumps 4 x 6
Hip Thrusts 3 x 20
Ab Ripper X 175 reps

Aug 12

AM Session:

Push Press 5 x 3 x 72.5kg
Split Stance OHP 2 x (4 x 55kg, 3 x 57.5kg, 2 x 60kg)
A1 Bench Press 4 x 6 x 92.5kg
A2 DB Rows 4 x 6 x 27.5kg

PM Session:

B1 Bench Press 90kg x 9,6,5,4,4,2
B2 Incline DB Hammer Rows 2 x 8,6,4 x 20kg
Shoulder Press 15kg 1,2,3,4,5,6,7,8,9,7
Pullups 8 x 4
3 Way Shoulder Raise – 2 x 8,6,4 x 5kg

Aug 13

Dynamic and Static Stretching, some MobilityWOD stuff on hips, shoulders, quad

Rugby Training

Touch 14 v 14
Drift Defence
Tackle Bag Work (lots!)
Touch 14 v 14 with proper rucks at the breakdown, then final 2 mins full contact

General Strength Circuit, 232 reps

Aug 14

AM Session:

Power Clean 3 x 3 x 80kg
A1 Front Squat 4 x 6 x 80kg
A2 Vertical Jumps 4 x 6
RDL 4 x 5 x 80kg
Ab Ripper X, 400 reps

PM Session:

OHP 3 x 8 x 50kg
B1 Bench Press 4 x 6 x 92.5kg
B2 DB Rows 4 x 8 x 27.5kg
Rotator Cuff, 2 movements, 3 x 10 x 5kg

Aug 15

Rugby Training

Touch 8 v 8
passing drills
2 v 2, 5 v 3
Touch 8 v 8

Aug 16

Pullups 3 x 8
Power Clean 3 x 6 x 60kg
Front Squat 5 x 60kg, 5 x 70kg, 10 x 80kg

Aug 17

Track Work
2 x 20m Skips for Height, Distance
Footwork, 1 x 8
10 x 8m shuttles with chest to floor, 2 x 20m, 60m
10 x 8m shuttles with chest to floor, 2 x 30m, 60m
10 x 8m shuttles with chest to floor, 2 x 40m, 60m
Full Pitch Sprint – 11.50
Footwork 1 x 8
Hip Raise 4 x 20
3 Way Shoulder Raise 4 x 10 x 5kg
Front & Side Bridge, 4 mins Total

Aug 19

AM Session:
Bench Press 5 x 72.5kg, 5 x 82.5kg, 10 x 92.5kg
Close Grip Bench Press 4 x 8 x 80kg
DB Rows 5 x 10 x 27.5kg
3 Way Shoulder Raise 4 x 10 x 5kg

PM Session:

Power Clean 3 x 3 x 80kg
A1 Front Squat 4 x 6 x 82.5kg
A2 Vertical Jumps 4 x 6
RDL 4 x 5 x 80kg

Aug 20

Rugby Training

Touch, various rules
Full Pitch Touch
Full Pitch Full Contact (woohoooo!)

Aug 21

Track Work

2 x 20m, 2 x 30m, 2 x 40m
120, 100, 80m (14.2, 11.6, 9.6)

Pleased with the 11.6 run, can’t remember going faster this year. I could tell I wasn’t at full freshness too.

Push Press 3 x 3 x 72.5kg
OHP 4 x 8 x 50kg
Bench Press 5 x 95kg, 3 x 6 x 92.5kg
DB Rows 4 x 10 x 27.5kg
Ab Ripper X – why. why. god it hurts so much.

Aug 22

AM Session:

Power Clean 3 x 6 x 60kg
Front Squat 3 x 67.5kg, 3 x 75kg, 6 x 85kg

Rugby Training

Touch
Set Moves
Touch

Towel Pullups 5,6,5

Aug 24

Rugby Match – Friendly Won 15-5

Aug 26

AM Session:

Bench Press 3 x 77.5kg, 3 x 87.5kg, 8 x 100kg – BOOOOOMMM!!
Close Grip Bench Press 4 x 8 x 80kg
Incline Hammer Rows 5 x 10 x 20kg
3 Way Shoulder Raise 4 x 10 x 5kg

Obviously i’m pleased with the PB, I think I was 76kg last time I got a bench PB so to be 73kg is encouraging. Upping my nutrition another 150-200kcals a day to get some definite growth going on.

PM Session:

Power Clean 3 x 3 x 80kg
A1 Front Squat 4 x 6 x 85kg
A2 Vertical Jumps 4 x 6
RDL 4 x 5 x 80kg
Ab Ripper X

Aug 27

Rugby Training

Touch
5 stations – passing, tackling, rucking, forward play, back play

Aug 28

AM Session:

Track Work
2 x 20, 2 x 30, 2 x 40m
80, 100, 120m 9.4, 11.8, 14.1

PM Session:

Push Press 3 x 3 x 72.5kg – easy
OHP 4 x 8 x 50kg – also easy
A1 Bench Press 4 x 6 x 92.5kg
A2 DB Rows 4 x 10 x 27.5kg
Ab Ripper X – never easy

Aug 29

AM Session:

Power Clean 3 x 6 x 60kg
Front Squat 5 x 70kg, 3 x 80kg, 4 x 90kg

PM Session:

Rugby Training

Touch
Drills
Back Line Set Plays
Pullups 3 x 8

Aug 31

Grass Runs

8 x (22m x 3 then 100m jog)
10 x (35m x 4, 30 sec rest)
8 x (73m x 2, 30 sec rest)
8 x (10m, 10m back pedal, 28m, 18m back pedal, 40m, 50m jog, 15 sec rest)
3 Way Shoulder Raise 4 x 10 x 5kg

[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

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