Critterallan's Training Journal

[critterallan42]

Hi I just signed up today as recommended by Scott Donald. My main aim is to improve my performance as a rugby player, I would also like to deepen my knowledge on personal training. Scott said that this was a great site so I thought I would get involved! I have been lifting relatively seriously for about 2 years (bit of dabbling before that) but nowhere near my maximum potential so feedback would be greatly appreciated!!! I am currently a student at the University of Edinburgh doing a PGDE in Physical Education and I also have a BSc in Sports and Exercise Science.

Age: 23
Height: 6ft 3'
Weight: 103kg / 227 lb
Body-Fat: 11%
Sport: Rugby Union
Position: Wing/Centre

I did a few 1RMs today:

Bench: 120kg / 264 lb
Squat: 150kg / 330 lb

I haven't been training as well recently as I used to, as Scott keeps telling me! No excuses for this (not even work load at Uni as I plan my time well) and I have the use of the Institute of Sport Gym which is based in my University Building. I will post my training for the last week shortly.....

[critterallan42]

Ok here is what I have been doing for the last week, I got this programme from Scott Donald. He says its a Westside programme. So far, I have enjoyed it and have felt benefits already. Scott has given me programmes in the past which have been really good so I trust him!

WEEK1

UPPER ME - MONDAY 9/1/06

BENCH TO 3 REP MAX 5 SETS - 80, 90, 90, 95, 100 (all in KGs)
CLOSE GRIP BENCH 2 X 10 - 50, 55
INCLINE BENCH 2 X 5 - 70, 70
DB ROWS 3 X 12 - 27.5, 27.5, 30
BB SHRUGS 4 X 10 - 110, 110, 110, 130

LOWER ME - WEDNESDAY 11/1/06

FRONT SQUAT TO 3 RM 5 SETS - 40, 40, 65, 65, 65
SQUAT 2 X 20 - 70, 70
GMs 3 X 5 - 65, 70, 75
GHR 3 X 10 - BW, 10, 10
ATG SQUATS - 2 X 10 - 40, 45

UPPER OPTIONS FRIDAY 13/1/06

SPEED BENCH 3 X 3 - 60, 60, 60
60KG BENCH TEST - 20 REPS
PULL-UPS 2 X BW MAX REPS - 7, 8
CHINS 3 X BW MAX REPS - 7, 6, 4
SIDE LATS/REAR LATS SUPERSET 4 X 12 - 7.5, 7.5, 7.5, 7.5
HAMMER CURL 3 X 10 - 20, 27.5, 30

[critterallan42]

THAT WAS LAST WEEKS, I WENT LIGHTER THAN NORMAL TO GET THE HANG OF A FEW THINGS, ASS-TO-GRASS SQUATS I HAVE NEVER DONE SO I TOOK IT EASY! NEVER DONE GOOD MORNINGS ASWELL. FELT FINE AFTER THE UPPER-BODY SESSIONS BUT HURT AFTER THE LEG SESSION!

WEEK 2

UPPER ME - MONDAY 16/1/06

BENCH 5X3 - 90, 90, 90, 100, 105
CLOSE GRIP BENCH 2X10 - 60, 60
INCLINE BENCH 2X5 - 70, 75
DB ROWS 3X12 - 30, 30, 35
BB SHRUGS 130 KG MAX REPS - 15, 16, 11, 10

LOWER ME - TUESDAY 17/1/06

FRONT SQUAT 5X3 - 60, 60, 70, 70, 80
SQUAT 2 X 20 - 70, 80
GM 3X5 - 60, 70, 75
GHR 3X10 - BW, 10, 10
ATG SQUAT 2X10 - 60, 60


I have team training on a monday and thursday night, Mon tends to be harder with alot of running and contact but is actually quite easy. I play for the University team who play in Scottish Premier 3 (3rd highest amateur league in Scotland) last season I played for Aberdeen Grammar who play in Premier 1. The difference in the training is unreal. There are at times almost 100 guys at the uni training so the quality of work done is less and there is only 1 coach. On Thursday night we split into teams: 1st XV, 2nd XV, 3rd Xv and a Freshers XV, I am in the First XV, the quality of work we get done on a Thurs is so much higher. Aberdeen's training was awesome, they are semi-pro and pay some players. They have a sprint coach and a weights coach so training is more specialist and of a higher quality. This really highlights the difference between 3 leagues! Due to this I try to take responsibility for my own training more seriously, I do sprints by myself occasionaly but need to do more. The nature of my course is of a practical nature so I find that I do alot during the day. Last week I did:

Mon: nothing - lectures (Team Training pm)
Tues: 2 hours Gymnastics, 2 hours basketball, 1.5 hours soccer (upper ME day)
Weds: Badminton 2 hours (lower ME day)
Thurs: "Cardiokarate" 1 hour (team training pm)
Fri: Cardiokarate 1 hour, Tennis 2 hours (upper options)
Sat: Match
Sun: Light rowing on Erg 20 mins and swim 15 mins

[critterallan42]

That is a brief overview of a typical week for me so any help/advice would be great! Doing upper options tomorrow so will post that. Might be struggling to play at the weekend with a knee injury, bit pissed off as I just received an email confirming that I have made the squad for the Scottish Universities for the 6-Nations. I played last year against England, Wales and Ireland but really want to play this year as this will be my last year I can play.

[BenT]

Hey, the journal looks good.

I play centre/wing as well, but I'm nowhere near as big or as strong as you unfortunately. I'll be following this journal...

Btw, how fast are you? 100m time?

[critterallan42]

Hey, your my first reply! The last time I got clocked for the 100 was on a running track, fair weather and spikes, I got 11.62 - no doubt im slower than that in the winter mud-baths of Scotland!

[scott_donald]

geek,,,

[critterallan42]

Thanks Scott, as helpful as ever!

[critterallan42]

Good Session today, training partner in bed hung-over so on my own! Got some good tips from the Institute of sport coach. Feeling abnormally warm 2 hours after the session.

SPEED BENCH
3x60 (kgs)
3x60
3x70

First 2 sets smooth and easy, third set harder.

60kg BENCH TEST
24 reps

Not happy with this, I want 30 reps next week then up to 70kg for the test.

PULL UPS
7xBW
5XBW

Not happy, worse than last week, last set killer

CHINS
9xBW
7xBW
5xBW

Happy with this, much better than last week, first set comfortable, second set harder, third set tough.

SIDE LATS/REAR LATS SUPERSET

12/12x7.5
12/12x7.5
12/12x7.5
12/12x10

First 2 sets not bad, third set getting sore, fourth set killer but technique good throughout.

DB HAMMER CURLS
10x25
10x27.5
10x30

Happy with these, all three sets tough and last set BURNED!!!!

No Abs - late for class oops! Myoplex shake immediately after session. Team Training session tonight.

[scott_donald]

rem speed stuff should be done at 50-60% max adn doen real fast...

should never be hard...

[critterallan42]

Cheers, 60 felt a bit light for bench so will go up to 70 next week, got 1RM of 120 for bench this week so 70 makes sense.

[critterallan42]

Got a cold today, explains high temperature 2 hours after session. Cup game tomorrow against weaker team so im "rotated"! Hate sitting on the bench but young lads deserve a chance.

[critterallan42]

Good win at the weekend, got 35 mins - got ankle tapped in the corner in the process of scoring, looked like a fool! Scotish Universities training session yesterday - very intense, alot of contact and running - tired today. Will do session in 2 hours time, see how I feel later. Team training tonight.

[critterallan42]

Monday's session - upper ME

Bench Press (all in KGs)
3x100
3x100
3x100
3x105
3x105

Close-grip bench
10x65
10x65

Incline bench
5x70
5x75 (fail on last rep)

DB Rows
3x30
3x35
3x40

BB Shrugs
10x130
10x140
6x150
6x160

Happy enough with this - incline could be much better.

[critterallan42]

Lower ME

Front Squat (all in Kgs)
3x60
3x70
3x70
3x80
3x80

Squat
20x80
20x90

Olympic Style GMs
5x60
5x75
5x80

GHR
10xBW
10x10
10x10

ATG Squats
10x70
10x70

Happy with Gms, much better technique this week and better ROM. Really happy with ATG - alot lower, almost fell back twice and split my shorts! Hopefully get over 100 kg in 2 weeks.

[BenT]

Damn, nice lifting!

[critterallan42]

Cheers man, still focussing on good technique at the moment. Will try to bump things up over the next few weeks. Feeling really fatigued today so doing nothing for rest of day, had 3 hours of badminton this morning - can hardly lift my legs now!

[critterallan42]

Some of the Scotland Senior squad were training in the gym yesterday - they do nothing but eat cheese paninis and talk, no wonder we suck at rugby! In the time I was in (50mins) they had done 2 exercises at what looked like 5x5s, so lazy!

[critterallan42]

Was out last night, big course night out before we go on placement for 6 weeks. Had pints of water every 2nd drink so not feeling too bad this morning, still not 100%. Good session too - totally knackered though! Will enjoy tomorrow, tennis for an hour at 10am then nothing all day!

UPPER OPTIONS

Speed Bench
3x65 (all in KGs)
3x65
3x65

First set felt unusually heavy but smooth, second set faster and smoth, third set awesome

60kg Bench Test
31 reps

Happy with this, was my aim to break 30 reps this week - done.

Pull-ups, BW max reps
10
8

Better than last week - felt smoother too

Chins, BW max reps
10
8
6

First set goo but discomfort in forearms/wrists, wider grip second set - slightly better, third set was tiring as hell.

Side lats/rear lats superset
12/12x7.5
12/12x7.5
12/12x10
12/12x10

Always burns - needs more work! first 2 sets smooth and good technique, third set harder, fourth set smooth but hard.

Totally knackered after this session, not always best idea when hung-over!

[critterallan42]

Had boxacise for an hour on friday morning then tennis till noon, did nothing for the rest of the day. Great game yesterday, hammered opposition - scored once and set up two. Got man of the match. Had a Scottish Universities training session today - was really good quality. Given us a bit of confidence for the forthcoming games.

[critterallan42]

Had a week off! First week of 6 week placement so im exausted! Had a squad session on Thurs - went well, lots of running! Has been really cold so al other sessions off. See how next week goes. The schol im at has a great gym so no excuses for inactivity on my part!

[critterallan42]

Hello journal! Been out injured for 4 weeks - had first game back on saturday past and managed to play a half. Been on placement and very busy so only managing 2 squad sessions a week. Will be back to normal in 2 weeks. Feeling quite good for the rest - but got ANOTHER cold, snotty kids!

[critterallan42]

No game this weekend, so....
Friday 17/3/06 - Feeling a bit tired and had a headache all day.

BENCH PRESS (all in Kg)

10 x 60
8 x 80
6 x 85
4 x 90
2 x 100
1 x 115 (Tried 120 but failed so tried 115)
2 x 100
4 x 90
6 x 80
8 x 60
10 x 60

Felt ok starting off but soon knew it was going to be one of those days - not happy with this session at all. Needs improving.

SINGLE ARM ROW

10 x 17.5
10 x 25
10 x 35

Not bad, technique much better - pulling to the hip.

BODY WEIGHT PULL-UP

7 x BW
5 x BW
5 x BW

crap

CLEAN

3 x 65
3 x 75
2 x 95 (failed on 3rd)

Happy with these, felt smooth and powerful. Thought I would get the third but had nothing left. Want to get over 100kg in 2 weeks time.

ABS

3 x 10 straight leg raises on bench
3 x 10 bent leg raises on dip frame
3 x10 crunches.

Average session - not been following programme for 5 weeks so no wonder. Need to work more consistently.

[scott_donald]

eh what prog wa that u are doin...

[critterallan42]

Was just bored so tried a pyramid, was well sore after it. Starting one of the Glasgow Warriors Programmes next week so hopefully that will be good

[critterallan42]

Friday 21 April, Not doing as much weights as I should - back is playing up again so im doing much more cyling than running now. Light session today - shoulders.

Upright Row (all in KGs)

8 x 50
6 x 55
6 x 55
5 x 60

Standing Push Press

8 x 50
8 x 55
8 x 60
5 x 65

Side Lat Raises

12 x 7.5
12 x 7.5
10 x 10

Nice light session, technique good on all.

[critterallan42]

OK newprogramme startedtoday so went a bit lighter but still really hard. Had Athletics this morning so really tired from that too. The programme is based on triplesets. (KGs)

BENCH 8x60 8x70 8x75
INC FLIES 6x15 6x15 6x15
SB CRUNCH BWx20 BWx20 BWx20

Exercises performed one after the other then 1mins rest between sets. First set not great - actually struggled on the bench (chest session yesterday too). Second set smooth and effortless, thirdset GOOD.

BENCH PULL OVERS 8x22.5 8x30 8x30
DIPS 6xBW 6xBW 6xBW
W CRUNCHES 10x12 10x12 10x12

Happy with all 3 sets, looking to bump the weight up in the next few weeks.

Dec. DB Press 8x15 8x20 8x22.5
Cable X-overs 6xno.6 6xno.9 6xno.10
OH Crunch 2.5x12 2.5x12 5x12

Really tired by this stage, had to put one hell of an effort in but happy with whole session.

[critterallan42]

oops meant to say that was the chest strength and core stability session, tomorrow is back and core, fri is shoulders. Only 1 more 7s tournament left on sunday then season over.

[scott_donald]

ii think this program is junk...

oh well.. u better play well on sunday... need to beat tanes and morays team...

[critterallan42]

Thank you Scott, I'll let you tell the man who wrote it yourself. I'm sure he thinks its "Junk". I mean the man has only been the strength and conditioning coach for Wasps, Glasgow and now Scotland!!! Plus he worked in the states with a top College Football team. Im sure you guys would have a grand conversation about it!!! (",) Really looking forward to sunday - we will have to make sure we keep trying to run round Moray everytime we have the ball!