Dunno mate, maybe 4-5 with 45kg.

I like those burpee sprints alot!

Friday 12th March - Triceps & Biceps

Movements

A1 - EZ Bar Floor Press (Tempo 2-1-x-1, Rest 60): 12x50kg, 12x60kg, 12x70kg, 9x80kg, 9x80kg, 9x80kg
A2 - Palms Out DB Curl (Tempo 2-1-x-1, Rest 60): 10x12kg, 10x16kg, 10x18kg, 10x20kg, 10x20kg, 10x20kg

B1 - Laying French Press - EZ Bar (Tempo 3-1-x-1, Rest 60): 12x30kg, 12x35kg, 12x40kg, 12x40kg
B2 - Olympic Bar Curl - (Tempo 2-1-x-1, Rest 60): 5x50kg, 5x60kg, 5x60kg, 5x60kg

C1 - V-Bar Pushdown - Back Supported (Tempo 3-1-x-1, Rest 60): 12x30kg, 12x35kg, 12x35kg, 12x35kg
C2 - DB Concentration Curl (Tempo 3-1-x-1, Rest 60): 12x16kg, 12x20kg, 12x20kg, 12x20kg

Comments

Few variations today but a decent session.

Floor Press with EZ Bar hits very well but has some increased difficulty with the very narrow grip and wrist angle. Biceps started to blow out fairly quickly after Olly Bar Curls but doesn't take much for mine to pump up. Laying French Press also does a good job at killing my Triceps too.

Rilla wrote:I like those burpee sprints alot!

Thought you may be into these.

Alex wrote:

Rilla wrote:I like those burpee sprints alot!

Thought you may be into these.

Like I've said - I need to try them soon.

Saturday 13th March - Teddington vs Racal Decca

Comments

Pretty shocking game where we had a make shift team against a well drilled side plus we were down a couple of times with some injuries. Ribs held up well in contact and I wasn't being shy about it with a black eye and a few scratches on my face as a result of flying into Rucks. Roll on the Summer months really when we can actually get some training in and hold a defensive line instead of following the ball around the pitch.

Monday 15th March - Upper 1-1

Movements

A1 - DB Shoulder Press - Palms In (Tempo 2-1-x-0 Rest 90): 10x26kg, 10x34kg, 9x40kg, 10x40kg, 9x40kg
A2 - Medium Grip Rack Chin (Tempo 3-1-x-1, Rest 90): 10xBW, 10xBW+10kg, 10xBW+15kg, 10xBW+17.5kg, 10xBW+17.5kg

B1 - Incline Bench Press - Wide Grip (Tempo 3-1-x-0, Rest 90): 10x60kg, 10x80kg, 10x90kg, 9x95kg
B2 - Cable Squat Row (Tempo 2-1-x-1, Rest 90): 12x30kg, 12x40kg, 12x40kg, 12x40kg

C1 - DB Floor Press (Tempo 2-1-x-1, Rest 60) 12x30kg, 12x40kg, 12x40kg, 12x40kg
C2 - Alternate DB Curl - Standing (Tempo 2-1-x-1, Rest 60): 10x14kg, 10x18kg, 10x20kg, 10x20kg

Comments

Happy with the session and made a some of slight gains over the last Upper session on the rotation. Didn't go mad on Arms as I'd hit them with volume on Friday but the movements used were hard enough to do the job.

remind me - floor presses are for triceps?

kp1512 wrote:remind me - floor presses are for triceps?

Yes, Jonny Fud Pants.

Tuesday 16th March - Lower 1-1

Movements

A1 - Box Squat (Tempo 2-1-x-0, Rest 180): 10x60kg, 10x100kg, 10x120kg, 10x140kg, 10x140kg, 10x150kg

B1 - Double EZ Bar Deadlift - Combined Weight (Tempo 1-1-x-1, Rest 150): 8x100kg, 8x140kg, 8x160kg, 8x180kg

C1 - Single Leg Calf Raise (Tempo 1-3-x-1, Rest 60): 8x50kg, 8x70kg, 8x75kg, 8x75kg
C2 - Glute Ham Raise (Tempo 3-0-x-0, Rest 60): 14, 14, 14, 14

D1 - Decline Sit-Up & Single Arm Press (Tempo 2-0-x-1, Rest 60): 12xBW, 12x14kg, 12x14kg

E1 - Hanging Leg Raise (Tempo 2-1-x-1): 15

Comments

Session went well this morning for all movements.

Box Squats felt good for the weight and reps so making some steady progress.

Ribs seem to be pretty much ok so was happy to use normal weight for EZ Deads with no issue.

Increased weight on Calf Raise slightly and good rep increase for GHR's as the rest between sets using the alternations meant I could go a little harder.

Sit-Up and Leg Raise were also back on with Ribs healed.

Wednesday 16th March - Conditioning Session

Movements

A1 - Viking Squat > OH Press (Rest 30): 15x20kg, 15x20kg, 15x20kg
A2 - Flat Bench Press (Rest 30): 15x70kg, 15x70kg, 15x70kg
A3 - Isolever Lat Pull Down (Rest 30): 15x70kg, 15x70kg, 15x70kg
A4 - Isolever Shoulder Press (Rest 30): 15x70kg, 15x70kg, 15x70kg
A5 - EZ Bar Curl (Rest 30): 15x30kg, 15x30kg, 15x30kg
A6 - Standing EZ Bar French Press (Rest 30): 15x30kg, 15x30kg, 15x30kg

B1 - Treadmill Intervals: 60 secs @ 8kph, 30 sec @ 15 kph for 10 Intervals

Comments

Went for a bit of a rep increase on the weights but had to cut short by a set as it was starting to get busy in the gym and too many people were trying to get on equipment. Mat area was also busy so did Intervals on Treadmill instead of the Burpee Sprints which went well enough and didn't cause my ankle any issue. Will try to get a couple of Interval sessions a week in and perhaps more once the season wraps up.

Thursday 18th March - Upper 1-2

Movements

A1 - Medium Grip Chin (Tempo 3-1-x-1 Rest 90): 8xBW, 8x+10kg, 8x+20kg, 8x+25kg, 8x+25kg
A2 - Incline Bench Press (Tempo 3-1-x-1, Rest 90): 8x60kg, 8x80kg, 8x90kg, 8x100kg, 8x100kg

B1 - EZ Bar Yates Row (Tempo 2-1-x-1, Rest 90): 10x60kg, 10x80kg, 10x85kg, 10x90kg
B2 - Seated Barbell Press - Wide Grip (Tempo 2-1-x-0, Rest 90): 10x50kg, 10x60kg, 10x62.5kg, 10x65kg

C1 - EZ Curl (Tempo 2-1-x-1, Rest 60): 5x50kg, 5x60kg, 5x65kg, 5x65kg
C2 - Laying French Press - EZ Bar (tempo 3-1-x-1, Rest 60): 10x30kg, 10x40kg, 10x45kg, 10x45kg

Comments

Decent enough session this morning with some slight gains - nothing big but steady and maintainable.

Friday 19th March = Lower 1-2

Movements

A1 - Power Hang Clean (Tempo 1-1-x-1, Rest 120): 5x40kg, 5x40kg, 5x50kg, 5x60kg, 5x60kg, 5x60kg, 5x60kg

B1 - Power Hang Clean - Cluster Sets (Tempo 1-1-x-2, Rest 30): 1x60kg, 1x65kg, 1x70kg, 1x70kg, 1x70kg, 1x70kg, 1x70kg

C1 - Treadmill Intervals: 60 secs @ 8kph, 30 sec @ 16 kph for 10 Intervals

Comments

Not done Hang Cleans in ages so hit these this morning nut keeping weight low and simply concentration on form and generating power to drive the bar upwards rather than pulling it up with upper body. Did sets of 5 for a while and then moved to do some slightly heavier singles as Cluster Sets so as to try and maintain the power and form.

Finished with some intervals on the Treadmill and increased sprint speed to 16kph from 15kph.

Saturday 20th March - Racal Decca vs Guildfordians

Comments

Bit of a scratch team again this week but we all gelled well together and put in a decent performance winning 21-13. Had one Try disallowed as the ref couldn't see me touch down from where he was but scored a few mins after so not all bad. Set up the other 2 and linked well with Tolu who played in a 10 as Woody was covering at Scrum Half and this seems to be a good combination. Adam plays Outside Centre/Wing so we simple played a dummy switch 10/12 then I'd take an inside ball from 10, make the contact and shift to Adam at 13 who would run in on pace and round the outside as the Backline was being drawn in.

Sounds good Alex, nice to see another win

Monday 22nd March - Upper 2-1

Movements

A1 - DB Shoulder Press - Palms In (Tempo 3-1-x-0 Rest 90): 10x26kg, 10x34kg, 10x40kg, 10x40kg, 10x40kg
A2 - Medium Grip Rack Chin (Tempo 3-1-x-1, Rest 90): 8xBW, 8xBW+10kg, 8xBW+20kg, 8xBW+25kg, 8xBW+25kg

B1 - Incline Bench Press - Wide Grip (Tempo 3-1-x-0, Rest 90): 10x60kg, 10x80kg, 10x90kg, 10x95kg
B2 - T-Bar Row (Tempo 2-1-x-1, Rest 90): 10x60kg, 10x70kg, 10x80kg, 10x80kg

C1 - EZ Bar Floor Press (Tempo 2-1-x-1, Rest 60) 10x60kg, 8x80kg, 8x80kg, 8x80kg
C2 - Palms Out DB Curl (Tempo 2-1-x-1, Rest 60): 10x16kg, 10x20kg, 10x20kg, 10x20kg

Comments

Tough one this morning as Saturday's game had taken quite a bit out of me with shoulders, elbows and forearms sore from taking a lot of ball into contact. Still made some small gains on Shoulder Press, Rack Chins ad Incline Bench while introduced some T-Bar Rows back in but kept weight lower and very strict form so my core got a bit of a workout as well.

Arms were obviously feeling it but did ok although Floor Press definately felt harder than usual.

Tuesday 23rd March - Lower 2-1

Movements

A1 - Box Squat (Tempo 2-1-x-0, Rest 180): 8x60kg, 8x100kg, 8x120kg, 8x140kg, 8x150kg, 8x160kg

B1 - Single Leg Straight Leg DB Deadlift (Tempo 3-1-x-1, Rest 10+120): 8x16kg, 8x20kg, 8x22kg, 8x22kg

C1 - Isolever Leg Press - Feet Together & High (Tempo 2-1-x-1, Rest 90): 12x150kg, 12x200kg, 12x250kg, 12x300kg

D1 - Glute Ham Raise (Tempo 3-0-x-0, Rest 60): 12, 12, 12

Comments

Little bit of variation but a decent session this morning.

Box Squat is coming up well and I'm happy with progress. The 10/8/5 rep scheme through 3 weeks appears to work well here.

Stayed off Calf Raises as I'm planning on a couple of treadmill sessions again this week so don't need to burn them out.

I thought you where box squating a lot more a while back Alex?

Not for reps.

Was only doing 1RM and 3RM before with this box height. I was using a higher box at the beginning of the year due to lack of mobility on my ankle so could have been where you got that impression?

Tuesday 24th March - Conditioning Session

Movements

A1 - Viking Squat > OH Press (Rest 30): 12x20kg, 12x20kg, 12x20kg, 12x20kg
A2 - Flat Bench Press (Rest 30): 12x70kg, 12x70kg, 12x70kg, 12x70kg
A3 - Isolever Lat Pull Down (Rest 30): 12x70kg, 12x70kg, 12x70kg, 12x70kg
A4 - Isolever Shoulder Press (Rest 30): 12x70kg, 12x70kg, 12x70kg, 12x70kg
A5 - DB Curl (Rest 30): 12x14kg, 12x14kg, 12x14kg, 12x14kg
A6 - Rope Pull Down (Rest 30): 12x27.5kg, 12x27.5kg, 12x27.5kg, 12x27.5kg

B1 - Treadmill Intervals: 60 secs @ 8kph, 30 sec @ 16.5 kph for 8 Intervals

Comments

Session went well with Simon this evening and can possibly add a bit of weight onto most of the movement now. Was a bit busy again and was amusing jumping in on the Shoulder Press Machine on and banging out quick reps on some guy's working sets. Changed arms around a little and was a bit too light on DB Curls and didn't get on so well with Rope Pull Down so V-Bar would have been a better choice for me.

Thursday 25th February - Upper 2-2

Movements

A1 - Medium Grip Chin (Tempo 3-1-x-1 Rest 90): 6xBW, 6x+15kg, 6x+30kg, 6x+30kg, 6x+32.5kg
A2 - Incline Bench Press (Tempo 3-1-x-1, Rest 90): 8x60kg, 8x80kg, 8x100kg, 8x105kg, 8x105kg

B1 - Cable Squat Row (Tempo 2-1-x-1, Rest 90): 12x30kg, 12x40kg, 12x45kg, 12x50kg
B2 - Single Arm DB Side Raise (Tempo 2-1-x-1, Rest 90): 12x10kg, 12x14kg, 12x18kg, 12x22kg

C1 - Incline DB Hammer Curl (Tempo 2-1-x-1, Rest 60): 10x14kg, 10x18kg, 10x20kg, 10x20kg
C2 - Dips (tempo 4-1-x-1, Rest 60): 10xBW, 10xBW+20kg, 10xBW+30kg, 10xBW+30kg

Comments

Happy with how this morning's session went overall but especially for Chins and Incline Bench. Decided to to some Side Raises for Shoulders instead of a Press as I'll use one tomorrow and figured an isolation would be good to throw in. Started a little too light but not worried for 1st week.

Tried out some dips for the first time since damaging my Ribs but kept the weight conservative and tempo slow to ease in. Slight pain in the sternum but other than that, all ok.

Friday 26th March - Lower 2-2

Movements

A1 - Power Hang Clean > Push Press (Tempo 1-1-x-1, Rest 120): 5x40kg, 5x50kg, 5x60kg, 5x60kg, 5x60kg, 5x60kg

B1 - Power Hang Clean > Push Press - Cluster Sets (Tempo 1-1-x-2, Rest 30): 1x60kg, 1x65kg, 1x70kg, 1x70kg, 1x70kg, 1x70kg, 1x70kg

C1 - Xtrainer: 20 mins Random Hills setting

Comments

Shame idea as last Friday except adding in the Push Press element to the movement. Ankle felt a little sore so kept away from anything high impact as it's last game tomorrow and didn't want to cause any issues.

Saturday 27th March - Wandsworth vs Racal Decca

Comments

Not a bad game which finished even at 27 each which I think was a fair result. Took a few knocks, the main ones being on the jaw and cheek from a high tackle or fist and have lumped out impressively but scored right near the end so not so bad. Good team performance and not a bad way to finish off the season.

Alex wrote:Saturday 27th March - Wandsworth vs Racal Decca

Comments

Not a bad game which finished even at 27 each which I think was a fair result. Took a few knocks, the main ones being on the jaw and cheek from a high tackle or fist and have lumped out impressively but scored right near the end so not so bad. Good team performance and not a bad way to finish off the season.

Good to see someone's smacked some beauty in to you

Took a couple of kick's/knee's to the head in rucks from our own players as well which didn't help.