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  • Writer's pictureJason St Clair Newman

Workout Diary Oct 4-7

Back in the swing of things this week, using a programme that I have many of the rugby players I work with on (although theirs is individualised based on needs, injury history and positional injury prevention work.

October 4th

Trap Bar Deadlift 1 x 5 @ 70kg 1 x 1 @100kg 1 x 1 @ 110kg

3 x 1 @ 140kg, 150kg, 152.5kg

Bench Press + Red bands 5 x 5 @42.5kg


Wide Stance Barbell Good Morning 2 x 10 @ 40kg

1/2 Turkish Get Up 3 x 5 @ 12kg (each side)

Seated Row 2 x 10 @ 63.5kg

Floor Press 3 x 10 @ 40kg, 45kg, 50kg

October 5th

Stretching and Mobility Session

October 6th

Bi-Acromial Grip Bench Press 4 x 1 @ 80kg, 85kg, 90kg, 95kg (went up pretty fast so fairly happy with that at this stage)

Box Squat 5 x 5 @ 45kg + red bands


DB Shoulder Press 2 x 10 @18kg

Back Extension with rotation 3 x 10 Bodyweight

1-Arm Db Row 2 x 10 @ 24kg, 30kg

Hanging Knee raise 1 x 15

Lateral Pillar 1 x 15

Russian Twist 1 x 15

October 7th

Mobility and stretch session

Back on track this week with consistency in the training.

The timetable isn't allowing me to get optimal rests between sessions - but that's just my situation at the moment, enjoying being able to train which is key.

I added a new goal to my Overhead Press Goal: to beat my previous best bench of 140kg for 3 ~no date target on that, but was good to hit a 95kg Bi-Acromial grip bench press without having benched properly in 6 years.

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