bench
bench:
140x3
150x3
160x12
incline dbs
4x10, worked up to 60sx10
chest supported row
4x10-15
rear delt
3x15
ab work
Ran 1.82 miles
Great session today, got lots of reps, and did better on incline.
squat
squat
225x3
235x3
250x11
single leg press
4x8-15
leg curls
4x10
grip work
3x 1minute
sprints x8
press
press
95x3
100x3
105x8
rope pressdown
4x8-12
lat pulldown
4x8-12
lateral raise
3x15
ez bar curls
4x8-12
ab work
deadlift
cleans
140x3
150x3
160x3
deadlift
265x3
285x3
300x12
single leg work
4x8-15
leg curls
4x10
grip work
3x 1 minute
bench
bench
145x5
165x3
185x8
incline dbs
4x6-10, worked up to 65sx6
chest supported row
4x10-15
rear delt fly
3x15
ab work
squat
snatch
worked up to 115x1
squat
225x5
250x3
280x8
leg curls
4x10
single leg squats
4x8, worked up to 25sx8
grip work
3x1 minute
press
press
95x5
105x3
120x5
lat pulldown
4x8-12
tri pushdown
4x8-12
db lateral raise
3x10-15
db curls
4x8-12
ab work
3 rounds of planks
conditioning
ran 1.7 miles
deadlift
power cleans
145x5
165x3
185x1
deadlifts
265x5
315x3
340x6
New Training Maxes
Press: 130 ( 5)
Bench: 195 ( 5)
Squat: 305 ( 5)
Deadlift: 365 ( 10)
I’ve also decided to use 5/3/1 for my olympic lifts, but I’ll only be doing the prescribed reps
Cleans: 195 ( 5)
Snatch: 105, first time training this lift, going stupid light
Bodyweight was 216.8 ( 5)
Bench
Chinsxlots, waiting for the one bench in the gym
Bench
125x5
135x5
145x15
chest supported row
4x10-15
incline db
4x6-10. worked up to 60x7
rear delt fly
3x15
ab work
conditioning
60 yard sprint and back x8
On this, i would do 10 reps of some kind of bodyweight exercise, pushups, jumping jacks, etc. After rep 10, immediately sprint 60 yards, then jog back. 1 Minute rest between sprints.
squat
snatch
70x5
75x5
80x5
squat
200x5
215x5
235x12
leg curls
4x10
single leg work
4x8
grip work
3x 1minute
It’s good to see another person using 531 for rugby training. I’ve been running it for about 17 months (through both fall and spring seasons) and had a lot of success.
Do you have an idea for modifications for running the program during the inseason? This is what I struggled with most. I basically switched to a 2 day/week setup but progress stalled.
[quote]flyhalfnightmare wrote:
It’s good to see another person using 531 for rugby training. I’ve been running it for about 17 months (through both fall and spring seasons) and had a lot of success.
Do you have an idea for modifications for running the program during the inseason? This is what I struggled with most. I basically switched to a 2 day/week setup but progress stalled. [/quote]
thanks for stopping by.
I was planning on running it 3 days a week, something like this:
Sunday: lift
Monday: lift
Tuesday: practice
Wednesday: lift
Thursday: practice
Friday: rest
Saturday: game
I lifted throughout last year’s seasons, as well as 2 years of football and still made progress, but I also train every day in the offseason, so everyone’s different.
Bench
Bench
145x3
155x3
165x12
chest supported row
4x10-15
incline dbs
4x6-10, worked up to 60sx8
rear delt
3x15
ab work
squat
snatch
80x3
85x3
95x3
squat
230x3
245x3
260x12
leg curls
4x10
brabell step ups
4x10, worked up to 105x10
grip work
55x3x1 minute
press
ab work
Press
95x3
105x3
110x7
lat pulldowns
4x10-15
tri pushdown
4x8-12
lateral raise
3x10-15
ez bar curl
4x8-12
Conditioning
60 yard sprints, jog back, 1 minute rest x12
deadlift
clean
145x3
155x3
165x3
deadlift
275x3
295x3
315x12
leg curls
4x10
bb step ups
4x10, worked up to 125x10
grip work
55x3x1 minute
Bench
ab work
bench
145x5
165x3
185x9
chest supported rows
4x10-15
incline dbs
4x10
rear delt
3x15