Fraser_9to5

[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

[Fraser_9to5]

3 May

Power Clean 3 x 6 x 70kg
RDL 3 x 10 x 70kg
Back Squat 3 x 10 x 90kg
Pull-ups 4 x 7
Single Arm Machine Row 4 x 8 x 25kg
Bench Press 4 x 4 x 90kg
Ab Ripper X

4 May

Tempo Runs (grass)

3 x 4 x 100m (1 min btw reps, 3 mins btw sets)

15.6, 13.9, 15.2, 14.3 (avg 14.8)
14.6, 15.0, 14.7, 15.6 (avg 15.0)
14.2, 16.0, 14.6, 14.2 (avg 14.8)

Body-weight of 76.5kg (169lbs), think I was trying to get back in shape.

8 May

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 20kg
Deadlift 10, 10, 10, 8 x 110kg (2 mins)

20 mins on the floor regretting not putting a leg finisher last

Bench Press 10, 10, 7 x 80kg
Bent Over Row 4 x 10 x 50kg – easy
OHP 1 x 8 x 40kg
Lat Pulldown (neutral grip) 4 x 10 x 50kg

10 May

BW 76.3kg (168lbs)

Tempo Runs (grass)

3 x 4 x 100m (1 min btw reps, 3 mins btw sets)

14.1, 15.6, 14.6, 15.1 (avg 14.9)
13.9, 15.4, 14.7, 15.2 (avg 14.8)
14.3, 15.6, 14.6, 13.9 (avg 14.6)

Brandon Carter Abdominal Assault (one of the versions, with ‘dying roach’)

3 rounds, (with rest, with planks and with mountain climbers)

12 May

Power Clean 3 x 6 x 70kg
RDL 4 x 8 x 75kg
Back Squat 4 x 8 x 95kg
Side Step Squat 3 x 8 x 37kg (80lb fixed bar)
Bench Press 4 x 4 x 95kg
T-Bar Row 3 x 8 x 45kg, 1 x 8 x 50kg
DB OHP 4 x 8 x 20kg
Pullups 4 x 7

15 May

BW 75.9kg (167lbs)

Tempo Runs (grass)

6 x 2 x 100m (30 sec btw reps, 2 mins btw sets)

14.4 & 15.7, 14.6 & 15.2
14.2 & 15.0, 14.4 & 15.3
14.3 & 15.2, 14.3 & 15.5

18 May

Bench Press 4 x 8 x 80kg
Power Clean 3 x 4 x 80kg
Back Squat 4 x 4 x 115kg
Jumping Lunge 3 x 6 x 40kg – much better power on these
Multi-Directional Lunge 3 x 12 (per leg) x 20kg
Bent Over Row 2 x 8 x 60kg, 2 x 8 x 65kg
OHP 3 x 8 x 40kg, 1 x 7 x 40kg
Deadlift 4 x 8 x 110kg (2 mins)
Lat Pulldown (neutral grip) 3 x 8 x 105lbs, 8 x 120lbs
Brandon Carter Ab Assault – 3 rounds, 9 x 20 sec exercises, 8 x 20 sec front plank, 8 x 20 sec mountain climber

19 May

Burpees 12 x 10 (1 min rest)

26 May

BW 75.2kg (166 lbs)

Speed session (grass)

31 yard sprint (1 min rest) – 4.0, 4.1, 4.1, 3.9, 3.9
62 yard sprint (2 min rest) – 7.2, 7.2, 7.2, 7.4, 7.3

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