Squat
squat
225x5
265x3
290x8
leg curls
4x10
barbell step ups
4x10, worked up to 135x10
grip work
55x3x1 minute
conditioning
60 yard sprint, 60 yard jog, 1 minute rest x13
press
press
95x5
110x3
125x5
lat pulldown
4x10-15
tri pushdown
4x8-12
ez bar curl
4x8-12
lateral raise
3x10-15
deadlift
clean
145x5
165x3
185x1
deadlift
275x5
315x3
345x6
leg curls
4x10
barbell step ups
4x10, worked up to 140x10
grip work
55x3x1 minute
New Training Maxes
Press: 135 ( 5)
Bench: 200 ( 5)
Squat: 315 ( 10)
Deadlift: 375 ( 10)
Snatch: 110 ( 5)
Clean: 200 ( 5)
Bodyweight was 219.2 ( +2.4 )
Bench
Bench
135x5
140x5
150x16
chest supported rows
4x6-15
incline dbs
4x6-10, worked up to 80sx9
rear delt
3x15
ab work
Squat
Snatch
70x5
80x5
85x5
95x1
105x1
115x1
125x1
Leg press
4x10
Squat
205x5
215x5
225x5
Lying leg curls
4x10-15
Grip work
60x3x1 minute
Session was all screwed up, I’m at a new gym and didn’t think they had a squat rack until after I did leg press, and my legs were done at that point, so I just did the prescribed reps
press
press
85x5
95x5
100x11
lat pulldown
4x10-15
tri pushdown
4x8-12
lateral raise
3x10-15
ez bar curls
4x8-12
ab wheel
deadlift
cleans
135x5
140x5
150x5
deads
245x5
265x5
280x12
lying leg curls
4x10-15
single leg press
4x10 (each leg)
grip work
60sx3x1 minute
Had to wait around for the squat rack, so deadlift was actually the last thing I did, instead of the first, hence less reps then I shouldve got
Conditioning
60 yard sprint/60 yard jog x 12, 1 minute rest
Bench
bench
150x3
160x3
170x12
chest supported rows
4x15,15,12,6
incline db
4x10, worked up to 60x10, time to up the weight
rear delt fly
3x15, tried these lying on an incline, liked it a lot better
ab rollouts
3 sets, sucked major ass in a good way
1 set of leg raises
Conditioning
Went out to the local university’s track to run, saw a rugby team practicing so I ran around with them for an hour or so.
2 laps of jogging around a big ass field
various sprints of different lengths, from 5 yards to 100 and everything in between
couple ball drills
No training today, traveled 2000 miles over the course of 12 hours, no energy, but I will be hitting it hard 2morrow
conditioning
2 mins running, 4 minutes rest x8
total distance: 6 1/2 laps, ~1.625 miles
New way of conditioning, found it on a site dedicated to rugby training. It definetely kicked my ass, so i’ll be sticking with it.
squat
snatch
80x3
90x3
100x3
box squat
225x3
250x3
275x5
lying leg curls
4x10-15
lunges
4x10-20
grip work
4x20 secs, worked up to 70s
wtf, this didnt post the first timem but anyway, switching to box squats, and 20 secs for grip work instead of a minute, since dave tate said so
press
overhead press
95x3
110x3
120x5
lat pulldown
4x10-15
tri pushdown
4x10-15
db lateral raise
3x10-15
ez bar curl
4x10-15
ab rollouts
3 sets
deadlift
deadlift
265x3
300x3
340x7
leg curls
4x10-15
lunges
3x12, up to 50sx12
shrugs
up to 55sx26
bench
bench
140x3
160x3
190x10
db row
up to 60sx23
db incline
up to 40sx20
rear delt
3x15
ab rollouts
3 sets
squat
box squat
235x5
270x3
300x3
leg curls
4x10-15
lunges
up to 50sx12
shrugs
up to 55sx23
rugby practice
started off with change of direction sprinting, jog, hit the ground, etc
ball drills
jogs and sprints with calisthenics throws in between
more ball drills