20/5/11
Deadlifts
60x5
60x5
100x5
120x3
150x3
170x3
180x3
200x3
Hang cleans
3x3 60kg
neutral grip lat pull downs
3x8-10
Straight arm pull downs
3x10
OHP
bar x10
40x10
40x10
70x5
75x5
75x4
40x15
Medecine ball throws
3x6 8kg ball
Lateral/front/rear raises superset 10reps each
10kg
10kg
5kg
10 mins incline walk
3x200m rowing machine sprints 30s rest
29/5/11
Rowing machine 30mins ~40rpm 6.8km
30/5/11
Bench
60x10x2
110x9
120x3
125x3
130x3
60x10x2 (explosive)
single arm overhead tricep extensions
18kg dumbell 3x10
cable front raises
3x10
tricep pushdowns with V shape attachment
the stack - 3x10
some swiss ball planks
3/6/11
Not the best session, trained alone for first time in best part of 9 months, hadn’t squatted in nearly a month, left my belt and chalk at uni and had quite a few drinks at a bbq the night before.
Squats
Bar x5
60kgx5
100kgx5
140x5
170x3
190x2
200x1
Was aiming for 200x3 but looking back that was probably a bit too much to ask.
RDL’s
60kgx10
100x8 (x4)
Standing ab crunches
5x12
lying leg raises
3x10
Just bought the e-book so now gonna do this properly. Will report back later
6/6/11
OHP
bar x5
40 x5
50 x5
60 x5
70 x9
Dips
Bodyweight
10,10,9,8,8
EZ bar curls
5x10 35kg
Tried some tabata on the cross trainer and felt like my heart was going to explode!
8/6/11
Pulls
60kg 2x10 1 set conventional 1 set sumo
80kg x5
100 x5
120 x3
130 x5
150 x5
170 x9
Lat pull down
5x10
Tyre flips
8 flips up, turn 8 back x2
5 flips up, turn 5 back x1
Bench
Barx10
50x10
60x5
70x5
80x5
95x5
105x10
Incline DB bench
37.5kg x8
35x9
35x9
35x8
30x10
Kroc rows
37.5 x20
14/6/11
Squats
60x5
70x5
110x5
125x5
145x5
165x10
Leg Press
5x10
cross trainer 20 mins
16/6/11
OHP
Barx10
30x5
40x5
55x3
65x3
72.5x8
5x10 50kg
Standing band crunches 3x20
x trainer - 45mins
19/6/11
Deadlift
60x5
100x5
140x3
160x3
180x6
Lying leg raises
3x20
23/6/11
1.5 hours football/ touch rugby / semi contact rugby
Bench
60x5
60x5
90x3
100x3
112.5x8
4x10 60kg
27/6/11
Squats
barx5
60x5
100x5
135x3
155x3
175x7 had at least one more in me but no spot
Good Mornings
60kg 5x10
OHP
barx10
60x3
70x3
77.5x5
Tricep pushdowns - 5x10
DB curls - 5x10
some crunches
5 mins fast paced walk up and down stairs
bodyweight tabata squats
2 hours of mess around tennis
Bench
60x5
80x5
95x5
105x3
117.5x4
No spot and the rack was set up pretty low so practically did a half rep to get to starting position
Lat pull down 5x10
internal/external rotation and facepulls with light band
Press ups 5x20
Deads
60x5
100x5
140x3
150x5
170x3
190x5 (one more in me but I am training at the rugby club above the bar so didnt want to bang around too much)
Lying leg raises
3x20
Complex
snatch grip deads - push press - bent over row
60kg 10, 10,6,6,10
These turned out to be a lot harder than i thought hence the drop to 6 reps
Had the week just gone totally off because of extreme sunburn I got while at newquay 7s. Have come back fresh and hungry to lift.
OHP
barx20
60x5
70x3
77.5x5
Lateral raises 5x10
Curls 5x10
Sprints 8x60m
1.5 hours pre season rugby training
squats
60x5
100x5
145x5
165x3
185x2
absolutely shattered, felt like I had to beat prescribed reps or I would be cheating myself
14/7/11
Bench
barx5
60x5
85x5
97.5x5
110x8
Bent over row
110kg 5x6
18/7/11
Squats
60x5
100x5
130x5
150x5
170x7
Good mornings
60kg 5x10
1 arm dumbell snatch
5x3 20kg
standing rope crunches 5x20