Fraser_9to5

[Fraser_9to5]

Mar 2

Back Squat 5 x 8 x 102.5kg
A1 RDL 4 x 8 x 70kg
A2 Reverse Lunge 1 x 8 x 60kg, 3 x 7 x 60kg
B1 Swiss Ball HS Curls 4 x 8
B2 Resistance Band HS Curls 4 x 8
Single Leg Calf Raises 4 x 15 per leg
KB Swing 20kg x 10, 15, 25, 50
Ab Circuit 2.5 mins (before session), 2 x 2.5 mins after session
Treadmill Walk, 15 mins 3 degree inclince 6.7kph

Mar 3

Bench Press 75kg x 8, 8, 8, 8, 5
Incline Chest Press 50kg x 9, 9, 8, 8
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extension 3 x 9 x 12.5kg, 1 x 9 x 10kg
Abs 2.5 mins pre, 2 x 2.5 mins post
Treadmill Walk 20 mins 3 degree 6.6kph

Mar 4

Track Work

2 x 4 x 100m (40m jog between) time per 400m 1:18, 1:16
4 x 2 x 200m (80m jog between) time per 400m 1:14, 1:13
2 x 400m (lie face down weeping between reps) 1:13, 1:10

Abs

A1 Crunch w Pause 4 x 30
A2 Reverse Crunch 4 x 30

B1 Weighted Twists 4 x 30 x 10kg
B2 Hanging Leg Raise 4 x 15

Treadmill Walk 20 mins 6.6kph

Mar 5

Front Squats 75kg x 8, 8, 8, 8
Deadlift 110kg x 8, 8, 8, 8
A1 Good Mornings 55kg x 8, 60kg x 8, 8, 8
A2 – Fwd Lunge 60kg x 7, 7, 7, 7
Calf Raise 90kg x 8, 8, 8, 8
KB Swings 20kg x 10, 15, 25
Abs 2.5 mins pre, 2 x 2.5 mins post
Treadmill 5 mins then legs gave up

Mar 6

A1 Pullups 4 x 8
A2 OHP 4 x 8 x 50kg
B1 Pendlay Rows 4 x 8 x 60kg
B2 DB Curl & Press 4 x 7 x 15kg
C1 Incline Hammer Row 4 x 12 x 17.5kg
C2 Lateral Raises 4 x 12 x 5kg
Rotator Cuff 2 x 12 x 2.5kg
Abs 2.5 mins pre, 2 x 2.5 mins post

Mar 8

Rugby Match (Lost 30-19)

Scored one try.

Mar 10

Back Squat 5 x 8 x 105kg
A1 RDL 4 x 8 x 70kg
A2 Reverse Lunges 4 x 8 x 60kg
B1 Swiss Ball HS Curl 4 x 9
B2 SL Calf Raise 4 x 15
KB Swings – 10, 15, 10, 15
Jump Rope – 250 total reps
Abs 2.5 mins pre, 2 x 2.5 mins post

Mar 11

Bench Press 5 x 8 x 75kg
Incline Chest Press 4 x 8 x 52.5kg
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 2.5 mins pre, 2 x 2.5 mins post
Jump Rope 5 x 60 reps

Mar 12

Track Work

2 x 4 x 100m (40m jog between) time per 400m 1:07, 1:07
4 x 2 x 200m (80m jog between) time per 400m 1:05, 1:10
2 x 400m (lie face down weeping between reps) 1:10, 1:07

Took ten seconds off my 4 x 100m runs, pleased to get back to speed in such a short time. Average was 17 secs per 100m for the whole 2.4km tempo, think the 100m could get down to 15 secs and the 200m to 16 secs.

Abs

A1 Weighted Twists 4 x 40 x 10kg
A2 Hanging Leg Raise 4 x 15

B1 Crunch w Pause 4 x 30
B2 Reverse Crunch 4 x 30

Prone Knee Tuck on Swiss Ball 4 x 10

Mar 13

Front Squats 80kg x 8, 7, 6, 6
Deadlift 110kg x 8, 8, 8, 8
A1 SL Hip Raise 4 x 10
A2 – Fwd Lunge 60kg x 7, 7, 7, 7
Calf Raise 90kg x 10, 10, 9, 9
KB Swings 20kg x 10, 15, 25, 50
Abs 2.5 mins pre, 2 x 2.5 mins post
Jump Rope 4 x 75 reps

Mar 14

A1 Pullups 4 x 8
A2 OHP 4 x 8 x 50kg
B1 Pendlay Rows 4 x 8 x 60kg
B2 DB Curl & Press 4 x 8 x 15kg
C1 Incline Hammer Row 4 x 12 x 17.5kg
C2 Lateral Raises 4 x 12 x 5kg
Rotator Cuff 2 x 12 x 2.5kg
Abs 2.5 mins pre, 2 x 2.5 mins post
Jump Rope 90, 80, 70, 60

Mar 16

Bench Press 77.5kg x 8, 8, 8, 8, 4
Incline Chest Press 55kg x 8, 8, 8, 6
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 2.5 mins pre, 2 x 2.5 mins post

Mar 17

Back Squat 107.5kg x 8, 8, 7, 7, 6
A1 RDL 4 x 8 x 72.5kg
A2 Reverse Lunges 4 x 8 x 60kg
B1 Swiss Ball HS Curl 4 x 10
B2 SL Calf Raise 4 x 15
KB Swings 20kg x 10, 15, 25, 40
Jump Rope – 300 total reps
Abs 2.5 mins pre, 2 x 2.5 mins post

Mar 18

A1 Pullups 4 x 9
A2 OHP 4 x 9 x 50kg
B1 Pendlay Rows 4 x 10 x 60kg
B2 DB Curl & Press 4 x 8 x 15kg
C1 Incline Hammer Row 4 x 12 x 20kg
C2 Lat Raise 4 x 15 x 5kg
Abs 2.5 mins pre 2.5 mins post

Mar 19

Front Squat 4 x 8 x 80kg
Deadlift 4 x 8 x 112.5kg
A1 SL Hip Raise 4 x 12
A2 Fwd Lunge 4 x 7 x 60kg
Abs 2.5 mins pre, 2.5 mins post

Mar 20

Track Work

2 x 4 x 100m (40m jog between) time per 400m 1:05, 1:07
4 x 2 x 200m (80m jog between) time per 400m 1:06, 1:08
2 x 400m (lie face down weeping between reps) 1:12, 1:06

Pleased with the series except for the pathetic first attempt at the 400m where I held back far too much and actually suffered more for the extra 6 seconds of effort.

Abs

A1 Weighted Twists 4 x 40 x 10kg
A2 Hanging Leg Raise 4 x 15

B1 Crunch w Pause 4 x 30
B2 Reverse Crunch 4 x 30

Prone Knee Tuck on Swiss Ball 4 x 10

Mar 22

Rugby Match (Lost 38-3)

Mar 24

Bench Press 80kg x 12, 8, 6, 5
Incline Chest Press 55kg x 10, 8, 8, 6
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 2.5 mins pre, 2.5 mins post

Mar 28

A1 Pullups 4 x 9
A2 OHP 4 x 10 x 50kg
B1 Pendlay Rows 4 x 10 x 60kg
B2 DB Curl & Press 4 x 9 x 15kg
C1 Incline Hammer Row 4 x 12 x 20kg
C2 Lat Raise 4 x 15 x 5kg
Abs 2.5 mins pre 2.5 mins post

Mar 30

Bench Press 80kg x 12, 8, 4, 5
Incline Chest Press 55kg x 10, 8, 7, 7
A1 Chin Ups 4 x 9
A2 Incline Curls 4 x 9 x 10kg
B1 California Press 4 x 9 x 40kg
B2 DB Extensions 4 x 9 x 12.5kg
Abs 2.5 mins pre, 2.5 mins post

[Fraser_9to5]

Feb 2

Snatch (1) to Overhead Squat (reps) 2 x 10 x 40kg

Track Work

15 x 15m accelerations from a rolling start
400m – 58.1
2 x 6 x (2 x 55m run, 55m jog)
Ab Planks – 3 x 100 secs

Feb 4

Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 1 x 112.5kg, 2 x 1 x 110kg, 5 x 97.5kg
Pendlay Rows 2 x 3 x 75kg, 4 x 3 x 80kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 6
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kg

Feb 6

A1 Incline BB Chest Press 15 x 55kg, 12 x 55kg, 20 x 45kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
3 Way Raise 12, 10, 8 x 5kg
Incline Hammer Rows 3 x 15 x 17.5kg
B1 DB Preacher Curl 2 x 15 x 15kg
B2 OH 1 Arm DB Ext 2 x 15 x 15kg
Treadmill Walk 6.4-6.7ph, 3 degree incline, 46 mins

Feb 11

Back Squat 115kg x 5, 6, 5, 5, 3
Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 135kg
HS Swiss Ball 5 x 10
SL Calf Raise 3 x 20
Ab Wheel 3 x 20

Feb 12

Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 3 x 1 x 112.5kg, 5 x 95kg
Pendlay Rows 6 x 3 x 80kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 6
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kg
Treadmill Walk 12 mins

Feb 13

RDL 3 x 12 x 80kg
Back Squat 25 x 60kg, 20 x 70kg, 15 x 80kg
Fwd/Rev Lunge 30 x 50kg
Ab Planks 3 x 100 secs
Treadmill Walk 13 mins

Feb 14

A1 Incline Chest Press 15 x 57.5kg, 12 x 57.5kg, 20 x 47.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
B1 DB Curls 2 x 15 x 15kg
B2 DB Ext 2 x 15 x 15kg

Feb 18

Back Squat 115kg x 8, 6, 6, 4
Deadlift 8 x 115kg, 6 x 120kg, 4 x 125kg, 2 x 135kg
HS Swiss Ball 4 x 12
SL Calf Raise 3 x 20
Ab Wheel 3 x 25

Feb 18 pm

Bench Press 8 x 85kg, 5 x 97.5kg, 3 x 102.5kg, 3 x 1 x 115kg, 5 x 97.5kg
Pendlay Rows 6 x 3 x 80kg
A1 OHP 5 x 5 x 60kg
A2 Pullups 5 x 7
B1 Bicep Curls 3 x 5 x 45kg
B2 Skull Crushers 3 x 5 x 45kg

Feb 19

Track Work

Shuttle Run (Triangle – ~45m run, ~45m run, ~45m jog)

10 x 2 laps, 2 mins rest between each

Feb 20

A1 Incline Chest Press 15 x 57.5kg, 12 x 57.5kg, 19 x 47.5kg
A2 DB Row 15 x 27.5kg, 12 x 27.5kg, 20 x 22.5kg
B1 DB Curls 2 x 15 x 15kg
B2 DB Ext 2 x 15 x 15kg
Treadmill Walk 25 mins

Feb 22

Snatch (1) to Overhead Squat (reps) 3 x 10 x 40kg

Rugby Match (Lost 24-19)

Scored one try.

Feb 23

Back Squat 4 x 8 x 100kg, 1 x 7 x 100kg
A1 Reverse Lunge 4 x 8 x 60kg
A2 RDL 4 x 8 x 70kg
B1 Swiss Ball HS Curls 4 x 8
B2 Resistance Band HS Curls 4 x 8
Single Leg Calf Raises 4 x 15 per leg
Ab Circuit 2 mins (before session), 2 x 2 mins after session
Treadmill Walk, 15 mins 3 degree inclince 6.5kph

Feb 24

Bench Press 2 x 8 x 80kg, 1 x 6 x 80kg, 1 x 6 x 70kg, 1 x 6 x 60kg
Incline Chest Press 4 x 8 x 50kg
A1 Chin Ups 4 x 8
A2 Incline Curls 4 x 8 x 10kg
B1 California Press 4 x 8 x 40kg
B2 Single Arm DB Extension 4 x 8 x 12.5kg
Ab Circuit – 2 mins (before), 2 x 2 mins (after)
Treadmill Walk 20 mins 3 deg incline 6.6kph

Feb 25

Treadmill Walk, 45 mins 3 deg incline 6.6kph – carb fasted AM cardio

Track Work

4 x 6 shuttle runs (run 55m, run 55m, jog 55m)

No ball or going to ground this time and it wasn’t nearly challenging enough. I could only use the local cinder track as all grassy areas are waterlogged.

Abs

Crunch w Pause 3 x 20
Hanging Leg Raise 3 x 15
Weighted Twists 3 x 30 x 10kg
Seated Leg Raise 3 x 20
Reverse Crunch 3 x 20
Chest to Floor 3 x 20 – not an ab exercise, thought I should include these since there were none in my shuttle runs

Feb 26

Deadlift 4 x 8 x 100kg
Front Squat 8 x 80kg, 3 x 8 x 70kg
A1 Good Mornings 8 x 50kg, 3 x 11 x 50kg
A2 Forward Lunge 8 x 60kg, 3 x 7 x 60kg
Calf Raise 80kg x 8, 9, 10, 11
KB Swings 20kg x 10, 15, 25, 50
Abs Circuit – 2 mins pre, 2 x 2 mins after
Treadmill Walk, 15 mins 6.6kph 3 deg incline

Feb 27

A1 OHP 3 x 8 x 50kg, 1 x 6 x 50kg
A2 Pullups 3 x 8, 1 x 7
B1 Pendlay Rows 4 x 6 x 70kg
B2 Hyperextensions 4 x 8
C1 Incline Hammer Row 4 x 10 x 17.5kg
C2 Lateral Raises 4 x 12 x 5kg
Abs 2 mins pre, 2 x 2 mins post

[Fraser_9to5]

1 Dec

Grass Runs

3 x 1 mile (3 mins rest)
Target 7:48 – 7:40, 8:14, 8:18 (average 8:04)

One Arm Press-up Progression 3 x 8 – second arm at full stretch whole time with 5 fingertip contact
V-Situps 4 x 12

2 Dec

Hex Bar Deadlift 5 x 5 x 120kg
KB Swings 4 mins Tabata with 20kg
Hollow Rock 4 x 20 secs
Dead Bug 1 x 60 secs

5 Dec

Stationary Bike 60 mins

9 Dec

Grass Runs

6 x 1/4 mile (2 mins rest) Target 1:47

1:43, 1:47, 1:36, 1:42, 1:45, 1:29 (avg 1:40)

Hollow Rock 4 x 20 secs
Dead Bug 60 secs

16 Dec

Grass Runs

6.1 miles in 60 mins (9:50/mi)

19 Dec

Hex Bar DL – 5 x 60kg, 3 x 80kg, 1 x 100kg, 1 x 120kg, 1 x 140kg

Cheeky warm up before rugby.

Rugby Match (4th XV) Lost 50?-10

22 Dec

Run

8.1 miles in 80 mins

Still no home gym, garage is leaking and i’m not putting metal in there until it’s sorted. Made a 2 mile loop on google maps but didn’t know that included a huge hill, ran it 4 times and felt pretty strong.

28 Dec

THE RUN

12.45 miles in 2 hours 6 mins

Run with a friend of mine who is a Pro Ironman, safe to say he was not challenged by my pace. Having someone always pushing me made a huge difference mentally and despite not feeling great when I started i’m happy with the effort. First 3 miles my pre-workout was settling, miles 3-10 were smooth and then hip flexors were seizing up and calf was cramping. The morning after (as I type) there’s a lot of hip and knee stiffness but by tomorrow i’ll be able to walk properly.

29 Dec

Pull Ups 4 x 5
Press-ups 4 x 10

30 Dec

Agile 8 (warm up)
Box Jump 2 x 5 x 30’, 1 x 5 x 33’
Speed Skater 3 x 10
Power Clean 5 x 2 (60,65,70,70,75kg)
Hex Bar DL 5 x 5 (90,100,110,110,110kg)
RDL 5 x 8 x 60kg
V-Situps 3 x 10 x 1.25kg
Ab Twists 3 x 20 x 10kg

31 Dec

Clap Pushups 3 x 8
A1 Push Press 6 x 40kg, 5 x 45kg, 4 x 50kg, 6 x 42.5kg, 5 x 47.5kg, 4 x 52.5kg
A2 Pull Ups 6 x 5
B1 Bent Over Row 5 x 8 x 52.5kg
B2 Diamond Push Ups 5 x 10 – would be close grip bench but no bench
Face Pulls 4 x 15
Jump Rope 4 min Tabata

———————

This was a tough year of training, I packed a lot into each session as it was a 20-25 minute drive to the gym. I did a lot of running for rugby fitness but also for the annual Xmas run around Bewl Water. I rarely try max deadlift but this was the year I pulled 180kg and I think that was down to doing 5 sets of 10 at about 110kg with 2 mins rest.

[Fraser_9to5]

2 Nov

Squats 3 x 20
Press-ups 3 x 10

Grass Runs

3 x 1 mile (8 mins rest) – 6:54, 7:50, 8:18

V-Situps 4 x 12
DB Toe Touch 4 x 6 x 2.5kg per side
RKC Plank 4 x 20 secs

4 Nov

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 125kgt
OHP 5 x 3 x 62.5kg
Bent Over Row 3 x 6 x 75kg
Single Arm angled Press-up 3 x 6
Pull-ups 3 x 10
Abs: Hanging Leg Raise 4 x 11 x 3.5kg, RKC Plank 4 x 20 secs, Roman Twist 4 x 24 x 10kg plate

7 Nov

Rugby Match 3rd XV (lost 26-18)

9 Nov

Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 4 x 75kg
Front Squat 5 x 3 x 95kg
RDL 3 x 10 x 77.5kg
Clap Push-ups 3 x 10
Bench Press 5 x 3 x 97.5kg
BW Chin Ups 3 x 10
Seated Rows 3 x 10 x 120lbs
Hollow Rock 4 x 20 secs
Twists 4 x 30 x 10kg plate

11 Nov

Grass Runs – Chip and Chase

14 Nov

Rugby Match 3rd XV (lost 24-28)

Pulled hip flexor in the warm up but had to play as no subs.

17 Nov

Grass Runs

4 x 1/4 mile (rest 2 mins, 90 sec, 90 sec)
1:40, 1:40, 1:47, 1:40 (target 1:47)

19 Nov

Grass Runs
3 mile Tempo (Target 24:45, 8:15/mi)
25:37 (8:23, 8:38, 8:36)

21 Nov

Road/Footpath Run
6 mile “Long Run” (Target 54:00, 9:00/mi)
59:20 (8:40, 9:15, 9:55, 10:15, 10:40, 10:30)

24 Nov

Grass Runs

4 x 1/2 mile (rest 2 mins)

3:39, 3:40, 3:41, 3:48 (target 3:40)

Clap Pushups 3 x 10
DB Curl & Press 3 x 6 x 18.75kg
DB Row 3 x 10 x 30kg
One Arm Press-up Progression 3 x 8 – free hand sliding support
Pullups 2 x 8
V-Sits 4 x 12
RKC Plank 4 x 20 secs

26 Nov

Grass Runs
4 mile Tempo (Target 33:00, 8:15/mi)
33:44 (7:58, 8:28, 8:40, 8:38 – avg 8:26)

Hollow Rock 4 x 20 secs

28 Nov

Hex Bar Deadlift 5 x 5 x 120kg
KB Swings 4 mins Tabata with 20kg
Hollow Rock 4 x 20 secs
Dead Bug 1 x 60 secs

[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

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