Fraser_9to5

[Fraser_9to5]

1 Oct

Abs 4.5 mins
Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 4 x 75kg
Front Squat 5 x 5 x 87.5kg
RDL 3 x 10 x 77.5kg
Clap Push-ups 3 x 10
Bench Press 5 x 5 x 90kg
BW Chin Ups 3 x 10
Seated Rows 5 x 9 x 120lbs
Ab Wheel 2 x 20
Roman Twists 2 x 40 x 5kg plate

5 Oct

Jumps for Height 3 x 5
Drop Jump to Broad Jump 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 5 x 4 x 115kg
OHP 5 x 4 x 57.5kg
Bent Over Row 3 x 6 x 75kg
Single Arm DB Bench Press 1 x 6 x 37.5kg, 2 x 6 x 32.5kg
Close Hand Pushups 3 x 10 x 15kg
A1 DB Walking Lunge 2 x 16 x 22.5kg
A2 Pull-ups 3 x 10
Abs: Hanging Leg Raise 4 x 12, V-Situp 4 x 12, Roman Twist 4 x 24 x 7.5kg plate

10 Oct

Grass Runs

4 x 15m
8 x 30m (3 mins) – slight change of direction at 15m to replicate rugby a bit better
55m sprint – 7.1

11 Oct

Press Ups 5 x 10
Squats 5 x 20
Ab Wheel 4 x 12
Roman Twists 4 x 12 x 7.5kg
V-Situps 4 x 12

13 Oct

Grass Runs

3 x 1 mile (6 mins rest) – 7:26, 7:44, 7:55

17 Oct

Rugby Match 3rd XV (Lost 22-10)

19 Oct

Jumps for Height 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 5 x 4 x 115kg
Bent Over Row 3 x 6 x 75kg
Close Grip Bench Press 3 x 10 x 65kg
Pull-ups 3 x 9
Abs: Hanging Leg Raise 4 x 12, V-Situp 3 x 12, Roman Twist 3 x 24 x 7.5kg plate

21 Oct

Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 4 x 75kg
Front Squat 5 x 4 x 90kg
RDL 3 x 10 x 77.5kg
Clap Push-ups 2 x 10
Bench Press 5 x 4 x 92.5kg
Seated Rows 5 x 10 x 120lbs
Hanging Leg Raise 4 x 12 x 2.5kg
Roman Twists 4 x 24 x 7.5kg plate

25 Oct

Grass Runs

2.17 miles in 18.5 mins
(6 mins rest)
1.53 miles in 13 mins

27 Oct

Jumps for Height 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 5 x 3 x 120kg
OHP 4,4,3,3,1 x 60kg
Face Pulls 4 x 10

29 Oct

Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 4 x 70kg
Front Squat 4,4,4,3 x 92.5kg
Clap Push-ups 3 x 10
Bench Press 5 x 3 x 95kg
A1 Chin-ups 30 total
A2 Seated Rows 50 total
A3 V-Situps 50 total

[Fraser_9to5]

4 Sept

Jumps for Height 3 x 5
Drop Jump to Broad Jump 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 5 x 3 x 120kg
OHP 4,4,4,3 x 57.5kg
Bent Over Row 3 x 6 x 72.5kg
Single Arm BB Bench Press 6 x 30kg, 2 x 32.5kg
Close Grip Bench Press 3 x 10 x 65kg
A1 DB Walking Lunge 3 x 12 x 25kg
A2 Pullups 3 x 10 – last one was 5,2,1,1,1

7 Sept

Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 5 x 75kg
Front Squat 4,4,4,3 x 90kg
RDL 3 x 12 x 75kg
Clap Push-ups 3 x 10
Bench Press 3 x 5 x 92.5kg
BW Chin Ups 3 x 10
Seated Rows 5 x 8 x 120lbs
Abs 9 mins total

8 Sept

Grass Run 2.8 miles (4.5km) in 24 mins

9 Sept

Rugby Training

Drills and Backs Drills

12 Sept

Rugby Match 3rd XV (Friendly won 40-14ish)

13 Sept

Grass Run 3.25 miles (5.25km) in 27 mins

14 Sept

Jumps for Height 3 x 5
Drop Jump to Broad Jump 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 5 x 3 x 125kg
OHP 5 x 3 x 62.5kg
Bent Over Row 3 x 6 x 72.5kg
Single Arm BB Bench Press 3 x 6 x 32.5kg
Close Grip Bench Press 10, 10, 9 x 65kg
A1 DB Walking Lunge 2 x 24 x 22.5kg
A2 Pullups 3 x 10

17 Sept

Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 4 x 75kg
Front Squat 5 x 92.5kg, 3,4,3 x 95kg
RDL 3 x 12 x 75kg
Clap Push-ups 3 x 10
Bench Press 5 x 3 x 97.5kg
BW Chin Ups 3 x 10
Seated Rows 5 x 8 x 120lbs
Abs 9 mins total

20 Sept

Grass Run 4 miles (6.5km) in 35 mins

23 Sept

Grass Runs

4 x 15m
8 x 30m (3 mins) – slight change of direction at 15m to replicate rugby a bit better
2 x Football pitch angled sprints 102.5m – 13.3, 13.1

26 Sept

Rugby Match 3rd XV (won 35ish-5)

Scored one try.

27 Sept

Grass Runs

3 x 1 mile (5 mins rest) – 7:10, 7:37, 7:51

28 Sept

Jumps for Height 3 x 5
Drop Jump to Broad Jump 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 5 x 5 x 110kg
OHP 5 x 5 x 55kg
Bent Over Row 3 x 6 x 75kg
Single Arm BB Bench Press 3 x 6 x 32.5kg
Close Grip Bench Press 3 x 10 x 65kg
A1 DB Walking Lunge 2 x 8 x 22.5kg per leg
A2 Pull-ups 3 x 10
Abs 9 mins (4.5 before and after)

[Fraser_9to5]

1 Aug

Tennis 2.5 hours (chilled)
Explosive Pushups 3 x 10
Chin ups (30 total)

3 Aug

Rugby Training

Drills, Plyometrics, Accelerations, 3 x 60m sprint
3 x 3 x 120m (20 secs, 90 secs)
Touch – 20 mins

4 Aug

BW Jump Lunges 3 x 10
Back Squat (fast up) 3 x 5 x 90kg
Back Squat 5 x 3 x 115kg
OHP 5 x 3 x 57.5kg
Bent Over Row 3 x 6 x 70kg
Pullups 5 x 7
Single Arm Bench Press 3 x 6 x 30kg
A1 Tricep Dips 3 x 11
A2 DB Walking Lunge 3 x 12 x 22.5kg

6 Aug

Press ups 5 x 10
BW Squats (arms overhead) 5 x 20

7 Aug

BW 74.3kg (164lbs)

Press ups 2 x 10
BW Squats (arms overhead) 2 x 20
Speed Skaters 3 x 10
A1 Power Clean 3 x 5 x 75kg
A2 Depth Jump + CMJ 3 x 5
Front Squat 4, 4, 4, 3 x 87.5kg
RDL 3 x 12 x 72.5kg
Clap Push-ups 3 x 10
Bench Press 4,4,4,3,2 x 90kg
B1 T-Bar Rows 3 x 10 x 60kg
B2 BB Front Raise 3 x 8 x 15kg
Chin Ups (30 total) w 5kg
Brandon Carter Abs, 3 rounds

8 Aug

Grass Runs

3 x (8 x 100m) with 5 mins rest
3:15.8, 3:11.2, 3:25.8 (avg 3:17.6)

11 Aug

Press ups 5 x 10
BW Squats (arms overhead) 5 x 20

12 Aug

Rugby Training

Plyo’s, Defence drills, 4 man attack drills, tackle drill, 9 v 9 game with tackle suits
Brandon Carter Abs, 3 rounds

13 Aug

Press ups 3 x 10
BW Squats (arms overhead) 3 x 20

16 Aug

Press ups 3 x 10
BW Squats (arms overhead) 3 x 20

17 Aug

Rugby Training

Defence drill, Attack drill, 8 v 8 touch, 12 v 8 (attack v defence) contact, 6 x 150m

18 Aug

BW 74.8kg (165lbs)

Box Jumps 3 x 5
Drop Jump to Broad Jump 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 5 x 5 x 105kg
OHP 5 x 5 x 52.5kg
Bent Over Row 3 x 6 x 70kg
Single Arm BB Bench Press 3 x 6 x 30kg
A1 Pullups 3 x 10
A2 DB Walking Lunge 3 x 12 x 22.5kg
Close Grip Bench Press 3 x 10 x 60kg

20 Aug

Press ups 2 x 10
BW Squats (arms overhead) 2 x 20
Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 5 x 75kg
Front Squat 5 x 5 x 85kg
RDL 3 x 12 x 72.5kg
Clap Push-ups 3 x 10
Bench Press 5 x 5 x 87.5kg
BW Chin Ups 3 x 10
A1 T-Bar Rows 3 x 10 x 60kg
A2 DB Lateral Raise 3 x 10 x 7.5kg

21 Aug

Brandon Carter Abs, 1st round twice

23 Aug

Grass Runs

8 x 100m (800m) 3:11.9
20 x 45m (900m) 3:58.9

Brandon Carter Abs, 1st round twice

26 Aug

Rugby Training

Fitness Tests – 30m (10m split) – 4.21 (1.81) soggy ground from the rain and sand to fill in the uneven ground, can’t compare to last time

1200m Shuttle Run – 5:00 beat my last time by 16 seconds, happy with that

27 Aug

Jumps for Height 3 x 5
Drop Jump to Broad Jump 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 4,6,5,5 x 110kg
Bent Over Row 3 x 6 x 70kg
Single Arm BB Bench Press 3 x 6 x 30kg
A1 DB Walking Lunge 3 x 12 x 25kg
A2 Close Grip Bench Press 3 x 10 x 62.5kg
Pullups 3 x 10
Brandon Carter Abs, 1st round twice

31 Aug

Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 5 x 75kg
Front Squat 5 x 4 x 87.5kg
RDL 3 x 12 x 72.5kg
Clap Push-ups 3 x 10
Bench Press 5 x 4 x 90kg
BW Chin Ups 3 x 10
Seated Rows 3 x 10 x 110lbs, 2 x 8 x 120lbs
Abs 9 mins total

[Fraser_9to5]

1 July

21km hike with 900m elevation

2 July

20km hike with 800m elevation

3 July

24km hike with 1250m elevation

5 July

15km hike with 850m elevation

Hiking on holiday.

8 July

Rugby Training – Fitness Tests

10 & 30m run (same run, through two timing gates) – 1.86 & 4.20, 1.79 & 4.08
Standing Broad Jump – 2.45m, 2.46m
Shuttle Run (1200m total – 5 x 20,40,60m) – 5 mins 16 secs

9 July

BW 74.8kg (165lbs)

Speed Skaters 3 x 10
Depth Jump 3 x 5
Power Clean 3 x 5 x 75kg
Front Squat 5 x 5 x 80kg
RDL 12 x 60kg, 2 x 12 x 65kg
Clap Push Up 3 x 10
Bench Press 2 x 5 x 80kg, 3 x 5 x 85kg
Chin Ups 9, 10, 7, 6, 5
A1 T-Bar Row 8, 8, 10 x 55kg
A2 Front Raise 3 x 10 x 5kg

10 July

Brandon Carter Ab Assault, 3 rounds

11 July

5 x (5 x 100m) with 4 mins rest
1:47.4, 1:54.1, 1:54.1, 1:52.9, 1:54.1 (average 1:52.5)

13 July

Rugby Training

Sprint Drills, Plyometrics, Accelerations
4 x 90 sec ~422m
Touch Rugby
Shuttle Runs 3, 2, 1

15 July

BW Jump Lunges 3 x 10
Broad Jump 3 x 5 , best of 8.3 shoe lengths ~ 2.45m (8ft)
Back Squat (fast up) 3 x 5 x 90kg
Back Squat 3 x 5 x 110kg, 2 x 5 x 100kg
DB Walking Lunge 12 x 10kg, 2 x 12 x 15kg
Bent Over Row 3 x 6 x 60kg
OHP 5 x 5 x 47.5kg
Pullups 5 x 7
Single Arm DB Bench 6 x 22.5kg, 6 x 25kg, 2 x 6 x 27.5kg
Tricep Dips 3 x 10

17 July

Speed Skaters 3 x 10 – arrrghghhhhh, pulled my right adductor doing these
Clap Pushups 3 x 10
A1 Power Clean 3 x 5 x 75kg
A2 Depth Jump 3 x 5
Front Squat 5 x 5 x 80kg
RDL 3 x 12 x 65kg
Bench Press 5 x 5 x 85kg
B1 T-Bar Rows 3 x 10 x 55kg
B2 Front Raise 3 x 10 x 5kg
Chin Ups (30 total) 8, 7, 6, 6, 3

18 July

Grass Runs

4 x (6 x 100m) with 5 mins rest
2:20.6, 2:16.4, 2:15.2, 2:16.7 (avg 2:17.1)

19 July

Brandon Carter Ab Assault, 3 rounds

20 July

Rugby Training

Sprint Drills, Plyometrics, Accelerations
5 x 75 sec ~460m

21 July

BW Jump Lunges 3 x 10
Broad Jump 3 x 5, best of 2.35m – my lower back tweaked
Back Squat (fast up) 3 x 5 x 90kg
Back Squat 5 x 4 x 105kg – tweaked back earlier so loads of focus on a tight core
DB Walking Lunge 3 x 12 x 22.5kg
OHP 4 x 5 x 52.5kg
Bent Over Row 3 x 6 x 62.5kg
Pullups 5 x 7
Single Arm DB Bench 3 x 6 x 27.5kg
Tricep Dips 3 x 10

23 July

Speed Skaters 3 x 10
A1 Power Clean 3 x 5 x 75kg
A2 Depth Jump 3 x 5
Front Squat 5 x 4 x 85kg
RDL 3 x 12 x 70kg
Clap Pushups 3 x 10
Bench Press 5 x 4 x 85kg
B1 T-Bar Rows 3 x 10 x 55kg
B2 Front Raise 3 x 8 x 7.5kg
Chin Ups (30 total)

25 Jul

Grass Runs

4 x (6 x 100m) with 5 mins rest
2:15.4, 2:18.0, 2:18.4, 2:19.3 (avg 2:17.8)

Brandon Carter Ab Assault, 3 rounds

27 July

Rugby Training

Drills, Agility Work, Plyometrics
6 x 75 sec run (~450m)

29 July

BW Jump Lunges 3 x 10
Broad Jump 3 x 5, best of 2.35m
Back Squat (fast up) 3 x 5 x 90kg
Back Squat 3,4,4,4 x 110kg
DB Walking Lunge 3 x 12 x 22.5kg
OHP 5 x 3 x 55kg
Bent Over Row 6 x 65kg, 6 x 67.5kg, 7 x 67.5kg
Pullups 5 x 7
Single Arm DB Bench 3 x 6 x 27.5kg
Tricep Dips 3 x 10

31 July

Rowing Machine 20 mins, (~28 strokes per min)
Bleep Test 7.3 – Audio stopped so I felt the test was invalid
Bleep Test 9.3 – Was as tired at level 5 as I was when I stopped the last one

[Fraser_9to5]

1 June

Power Clean 3 x 6 x 70kg
RDL 4 x 8 x 80kg
Back Squat 4 x 8 x 100kg
Speed Skaters 3 x 8 x 37kg (80lb fixed bar)
Bench Press 4 x 8 x 80kg
T-Bar Row 4 x 8 x 50kg
DB OHP 4 x 8 x 20kg & Rotator Cuff
Pullups 4 x 7

4 June

BW 75.9kg (167lbs)

Tempo Runs (grass)

2 x 8 x 100m (50m jog, 50m walk recovery & 2.5 mins between sets)

First 8 average of 14.6

Second 7 average of 14.4 then last run of 12.8 (speedy!)

6 June

Power Clean 3 x 4 x 80kg
Back Squat 4 x 4 x 115kg
Jumping Lunge 3 x 6 x 40kg
Multi-Directional Lunge 3 x 12 (per leg) x 30kg
Bench Press 4 x 4 x 95kg
Bent Over Row 4 x 8 x 65kg

10 June

Power Clean 3 x 5 x 75kg
RDL 3 x 8 x 80kg, 8 x 85kg
Back Squat 4 x 8 x 100kg
Speed Skaters 3 x 8 x 30kg (65lb fixed bar)
Bench Press 4 x 8 x 80kg
T-Bar Row 4 x 8 x 55kg
DB OHP 4 x 8 x 20kg & Rotator Cuff
Pullups 9, 8, 6, 5

12 June

BW 74.9kg (165lbs)

Tempo Runs (Grass)
Shuttles 5 x (4 x 100m) with 3 mins rest – 89.4, 83.3, 88.3, 91.5, 89.8 (average 1 min 28.5 secs)

13 June

Grass Sprints

4 x 15m
8 x 30m (2.5 mins) – 4.3, 4.2, 4.2, 4.1, 4.2, 4.2, 4.2, 4.2
3 x 60m (3.5 mins) – 7.7, 7.6, 7.7

Brandon Carter Ab Assault, 3 rounds

14 June

Bleep Test

Level 9.5

15 June

Power Clean 3 x 5 x 75kg
RDL 4 x 8 x 85kg
Back Squat 4 x 8 x 105kg – effort!!
Machine Press 8, 8, 8, 6 x 45kg per side
T-Bar Row 4 x 8 x 55kg

18 June

Bench Press 4 x 4 x 95kg
Power Clean 3 x 4 x 80kg
Back Squat 4 x 4 x 115kg
Jump Lunge 3 x 6 x 40kg
Bent Over Row 4 x 8 x 65kg
OHP 2 x 5 x 45kg, 2 x 5 x 47.5kg
Deadlift 4 x 8 x 110kg (2 mins)
Lat Pulldown (neutral grip) 2 x 8 x 60kg, 3 x 8 x 50kg

21 June

Grass Sprints

4 x 15m
8 x 30m (2.5 mins) – 4.2, 4.2, 4.3, 4.3, 4.3, 4.2, 4.2, 4.2
2 x 61m (3.5 mins) – 7.9, 7.9 – didn’t measure until afterwards, paced it out generously so it was at least 60m
100m – 12.6 – happy with this, think 12.8 was the fastest i’ve managed up until now

22 June

A1 Alt DB Bench Press 3 x 8 x 32.5kg
A2 Explosive Pushups 3 x 6
Tricep Dips 10, 7+3, 7+2+1
Power Clean 3 x 5 x 75kg
RDL 3 x 8 x 85kg
Back Squat 4 x 8 x 105kg
B1 T-Bar Row 3 x 10 x 55kg
B2 Front Raise 3 x 10 x 5kg
Incline DB Curl 8 x 15kg, 7 x 15kg, 2 x 8 x 10kg

23 June

BW 75.0kg (165lbs)

Tempo Runs (Grass)
Shuttles 5 x (4 x 100m) with 3 mins rest – 86.5, 84.4, 86.3, 90.0, 85.6 (average 1 min 26.6 secs)

25 June

Football Match (won 9-3)

Scored one goal.

Bench Press 4 x 8 x 80kg
Bent Over Row 4 x 8 x 60kg
Tricep Cable Pushdown 4 x 10 x 4 machine plates (40kg?)
Bicep Curls 3 x 21’s with 20kg bar

29 June

Bleep Test

Level 10.2 (previous 9.5)

Brandon Carter Ab Assault, 3 rounds

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