Al's Training Log

Tuesday, June 14, 2016:

AM:

A) Ring chins: x 8, 8, 8
B) Dips: x 12, 12, 12
C) Inverted rows: x 10, 10, 10
D) Ring push ups: x 15, 15, 15
E) Band face pulls: x 15, 15, 15
F) Supinated band pull aparts: x 15, 15, 15
G) Jump rope tempo's: 30 sec x 12

- Lost some strength which I expected, but no shoulder discomfort at least. Just tried to get some work in all angles.
 
Wednesday, June 15, 2016:

PM:

Volleyball: About 90 minutes total with the rugby club.
 
Thursday, June 16, 2016:

PM:

A) Speed skater jumps: x 5, 5, 5 per leg
B) Broad jumps: x 2, 2, 2, 2, 2

C) DB RFESS:
45kg per hand (90kg) x 3 per leg
45kg per hand (90kg) x 3 per leg
45kg per hand (90kg) x 3 per leg

D) GHR: x 8, 8, 8
E) Anti-rollout: x 5, 5, 5 per side
 
Friday, June 17, 2016:

AM:

A) Dips: Up to 50kg x 3
B) Chin ups: Up to 30kg x 3

C) Band-resisted push ups: x 15, 15, 15
D) DB row: 40kg x 8, 8, 8 per side

E1) Seated incline DB curls: 10kg x 10, 10, 10
E2) Band pushdowns: x 15, 15, 15

- Just testing the waters today without going all out. Clearly lost some strength. I'm going to postpone my original plan to begin WS4SB3 by restoring my strength and building back to my previous level. Plan is 4 strength training days, 2 upper and 2 lower, with main lifts being Dips, Deadlifts, Chin-ups and Front squats.
 
Saturday, June 18, 2016:

Rugby: Usual drills. Overall really good, kicking is getting better.

Tuesday, June 21, 2016:

AM:

A) Chin ups:
20kg x 5
20kg x 5
20kg x 5

B) Ring dips: x 8, 8, 8
C) DB row: 40kg x 10, 10, 10
D) Band-resisted push ups: x 15, 15, 14

E1) Band face pulls: x 15, 15, 15
E2) DB shrugs: 30kg x 15, 15, 15

F1) Seated incline zottman curl/Seated incline curl combo: 10kg x 5, 5, 5 each
F2) BW tricep extension: x 12, 12, 12

PM:

A) Dynamic warm up
B) Drills
C) Stride-outs

D) Accelerations:
10m x 3 (falling start)
10m x 3 (push up 'down')
10m x 2 (push up 'up')
10m x 2 (jump back)
---('4)---
20m x 4 (3pt. start)
30m x 1 (3pt. start)
- Not bad, good reaction off the ground, form a little off but that's no surprise, should be fine as weeks advance.
 
Wednesday, June 22, 2016:

AM:

A) Vertical jumps: x 2, 2, 2, 2, 2

B) Deadlifts:
177.5kg x 5
177.5kg x 5
177.5kg x 5
- Belted.

C) Reverse lunge off step: 20kg per hand (40kg) x 8, 8, 8 per leg
D) Band pallof press (brief pause): x 12, 12, 12
E) Cable crunch: 20kg x 12, 30kg x 12, 40kg x 12
 
Friday, June 24, 2016:

AM:

A) Band-speed chin-ups: x 2, 2, 2, 2, 2

B) Dips:
40kg x 5
40kg x 5
40kg x 5

C) 2 towel inverted row: x 15, 15, 15
D) DB bench: 30kg x 8, 8, 8

E1) Neck bridges: x 10, 10, 10 - front and back
E2) DB lateral raise: 10kg x 10, 10, 10

F1) Seated incline DB curl: 10kg x 12, 12, 12
F2) Lying dead-stop DB tricep extensions: x 12, 12, 12

PM:

A) Dynamic warm up
B) Drills
C) Stride-outs

D) Accelerations:
10m x 5 (jump back start)
15m x 4 (falling start)
20m x 5 (3pt. start)
 
Saturday, June 25, 2016:

AM:

A) SL broad jump to SL lateral bound: x 2, 2, 2, 2, 2 per side

B) Front squat:
Up to 100kg belted. First time actually trying Front squats. The 100kg felt ok weight wise, most difficult was the rack position where I felt unstable, keeping my elbows upright, as well as my upper body collapsing . I'll need to work on my wrist flexibility and thoracic mobility. I may try the cross armed grip as well.

C) GHR: x 8, 8, 8
D) Anti-rollout: x 5, 5, 5 per side
E) Cable crunch: 40kg x 10, 10, 10

PM:

Rugby:
Drop kicks to begin with then passing drills, followed by running drills. Cant wait until the next season already.
 
Tuesday, June 28, 2016:

AM:

A) Chin ups:
22.5kg x 5
22.5kg x 5
22.5kg x 5

B) Ring dip: x 8, 8, 8
C) DB Row: 42.5kg x 8, 8, 8 per side
D) Band-resisted push ups: x 15, 15, 14

E1) Band face pulls: x 15, 15, 15
E2) Overhead front raise: 15kg x 10, 10, 10

F1) Curl variations: x 10, 10, 12
F2) BW tri extension: x 12, 12, 12

PM:

A) Dynamic warm up
B) Drills
C) Stride-outs

D) Accelerations:
20m x 5 (3pt. start)
30m x 3 (3pt. start)
40m x 1 (3pt. start)
- 20m's weren't really efficient form-wise due to some stumbling, but quickly corrected itself for the 30m's and 40m. Didn't feel quick today, nor last Friday in comparison to before my shoulder injury. Think I know a few reasons why, but I'll give it a few weeks before any alterations.
 
Wednesday, June 29, 2016:

AM:

A) DB jump squats: 5kg per hand (10kg) x 3, 3, 3, 3, 3

B) Deadlift:
180kg x 5
180kg x 5
180kg x 5
- Belted. Was tough and had to fight for it. PB regardless as 180kg x 3 was my previous best. I'm sure there was some form breakdown.

C) Reverse lunge off step: 20kg per hand (40kg) x 8, 8, 8 per leg
D) Band pallof press: x 12, 12, 12 - stronger band than last week
E) Hanging leg raise: x 10, 10, 10

F) Goblet squat: 30kg x 15 second hold in the bottom position then 15 reps. Got the idea from here https://www.t-nation.com/training/tip-t ... -challenge
 
Quick update from my last few days of training; Friday worked up to 42.5kg for 3 sets of 5 on Dips. Saturday, I started playing about with Low-bar squats again, they seem to be the best option for me at the moment compared to Front squats. Sunday some rugby drills and five a side last night.

Tuesday, July 5, 2016:

PM:

Accelerations:
10m x 5 (3pt. start)
20m x 5 (3pt. start)
- Felt very heavy and slow, started to get into it on the last few 20m's.

-----

A) Depth plyo push ups: x 5, 5, 5

B) Chin ups:
25kg x 5
25kg x 5
25kg x 5
- Best these have felt since getting back into them.

C) Band-resisted dips: x 8, 8, 8
D) Ring row: x 10, 10, 10
E) Band face pulls: x 15, 15, 15
F) Seated DB power cleans: 7.5kg x 8, 8, 8

- I cant even remember the last time I had a de-load, so I think it might be time to reduce my training load this week. I wont de-load my upper days as I'm still getting back into things, but will de-load lower days. I'm also starting rugby pre-season training next week so that's also a big factor. I've done a couple weeks worth of general training such as hypertrophy, which is something I've never been particularly interested in, but it's been a nice change of pace. Next few weeks I'm going to do a linear type progression still for my strength work as it seems to working pretty well at the moment. I'm looking forward to testing my squats again after seeing my deadlift progress pretty well recently.
 
Wednesday, July 6, 2016:

PM:

A) Broad jump: x 2, 2, 2, 2, 2
B) DB jump squat: 5kg per hand (10kg) x 3, 3, 3, 3, 3

C) Deadlift:
140kg x 2, 2, 2, 2, 2 - Just did some DE stuff.

D) Walking lunge: 20kg per hand (40kg) x 8, 8, 8 per leg
E) Stir the pot: x 10, 10, 10 per side
F) Cable crunch: 40kg x 12, 12

- Felt really flat today, didn't feel as explosive as usual on the broad jumps and jump squats. Probably due to not so great sleep in the last few days etc.
 
Friday, July 8, 2016:

AM:

A) Band-speed chin up: x 2, 2, 2, 2, 2

B) Dips:
45kg x 5
45kg x 5
45kg x 5

C) Neutral grip pull up: x 8, 8, 8
D) DB bench: 30kg x 8, 8, 8
E) The DeFranco Band Pull Apart: x 12, 12, 12
F) Farmer's walk: 40kg per hand x approx. 25m, 25m, 25m - just did a down and back. Going to start doing loaded carries more often.

PM:

Accelerations:
20m x 3 (3pt. start)
30m x 3 (3pt. start)
- Knees have been painful/stiff from work, but after having two days off, these felt pretty good compared to the last few sessions.
 
Saturday, July 9, 2016:

AM:

A) Multi direction hops: L+R for 3 sets
B) SL broad jump to SL lateral bound: x 2, 2, 2, 2, 2 per side
C) Squats: Nothing specifically worth mentioning
D) GHR: x 10, 10, 10 - brief iso-hold on the last rep on the concentric portion
E) Bodysaw: x 12, 12, 12
F) Band woodchoppers: x 10, 10, 10 per side

- Quick one today, rest day tomorrow before beginning pre-season on Monday.
 
Monday, July 11, 2016:

AM:

Accels:
20m x 5 (raised left knee falling start)
30m x 3 (3pt. start)
40m x 1 (floor start)

PM:

A) Depth plyo push ups: x 5, 5, 5, 5

B) Chin ups:
27.5kg x 5
27.5kg x 5
27.5kg x 5

C) Paused band-resisted dips: x 8, 8, 8
D) 2 towel inverted row: x 15, 15, 15
E) The DeFranco Band Pull Apart: x 12, 12, 12
F) Waiter's walk: 20kg x approx. 25m, 25m, 25m per side
 
Tuesday, July 12, 2016:

AM:

A) Broad jump: x 2, 2, 2, 2
B) DB jump squat: 5kg per hand (10kg) x 2, 2, 2, 2

C) Deadlift:
182.5kg x 5
182.5kg x 5
182.5kg x 5
- Belted. PB over what I did two weeks ago. Bit sore/stiff so wasn't sure how these would go. Not as efficient off the floor, but I wouldn't consider it a real problem.

D) Single leg squat standing on box: 10kg counterweight x 8, 8, 8 per leg
E) Feet elevated side plank: x 30s, 30s, 30s per side

PM:

Stride-outs/Tempo's:
50m x 10
 
Been a couple of weeks, I've just been logging manually recently, but I'll continue to log here in case I'll lose my notebook.

Anyway, to update since my last post I've begun training with another rugby club and joined them for pre-season training last week, so I'll be training twice a week, in addition to the two upper/lower split I've done for myself as well as two speed training days. Plan is to deload after next week, then test my maxes and use 5/3/1 for a two day full body training split for strength.

Here is today's work:

Tuesday 26-07-2016:

AM:

A) 2 Count broad jump: x 2, 2, 2, 2, 2
B) Box jump: x 2, 2, 2, 2, 2 - not done these for a while, used the same height as usual but felt alright.

C) Deadlift:
192.5kg x 5
192.5kg x 5
19.25kg x 5
- Belted, and a PB. I made a mistake here since I was supposed to do 187.5kg for all sets, and only realised when unloading that I put on 5kg's a side rather than 2.5kg's. Regardless, first set was difficult, 2nd and 3rd were much better. Not sure what I'm going to do next week, since I was planning on attempting 190kg before deloading. May do an AMRAP or something.

D) DB RFESS:
30kg per hand (60kg) x 6 p/s
30kg per hand (60kg) x 6 p/s
30kg per hand (60kg) x 6 p/s

E) Band pallof press iso-hold:
x 20s p/s
x 20s p/s
x 20s p/s

PM:

Rugby:
Touch for 90 minutes. Made some decent breaks. Legs perhaps a little tired from the AM training.



 
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