College Rugby and Strength

Training Logs
1

Hi all.

I’ve been going to the gym for 5 years, doing random things (think 2 months WFSB, 5x5 etc). Over the last year I’ve become more and more serious/in love with the weight room. I’m now on my 3rd cycle of 531 (4/week & simplest strength template for accessory).

In 1.5 months rugby competition will be starting again, so it’s time to pre-season. The plan is to do the 2-day 531 (2nd edition) variation combined with the SST for accessory on Monday en Wednesday. Practice is on Tuesday and Thursday, with a game on Sunday.

–Stats and Goals–
Military 154 to 200
Squat 297 to 400
Bench 222 to 275
Deadlift 352 to 440
Weight 207 to 207
Bf% 19 to 15

–Nutrition–
2648 kcal @ C35/P40/F25 until September (hopefully getting my BF to 17)
2900 kcal @ C40/P35/F25 from September (while listening to my body)

–531–
No de-loading week, as Wendler stated. Standard increments (10/5).

-Monday
Squat (531)
Bench (531)
Stiff legged deadlift (SST)
Incline bench (SST)
Dips (310)
Chins (30 in the least number of sets: eventually 310 weighted)

-Wednesday
Deadlift (531)
Military (531)
Front squat (SST)
CG Bench (SST)
Dumbell row (310)
Russian twist (310)

Let the fun begin!

2

Following

3

–LISS–
3km @ 6.30min/km. Felt bad.

Wow. Out of the excitement of finally having a time off college, I though I’d take a light LISS through the woods. Clearly doing that on EC isn’t happening.

So stopping with EC and introducing a 3km LISS (@ 6min/km) pre-breakfast daily.

Can’t wait to get in the gym again. This week was my deload, which happened to coincide with my finals.

4

–Liss–
3km run @ 6min/km. Felt good.
30km biketour @ 25 km/h. Just for fun: the weather was too good to sit inside.

Tomorrow squat and bench. Can’t wait.

5

–531–
-Squat
121 x 5
154 x 5
182 x 3
198 x 5
226 x 5
259 x 5 (PR)

-Bench
88 x 5
105 x 5
127 x 3
138 x 5
160 x 5
176 x 5

-SLD
121 x 10
143 x 10
171 x 10

-Incline bench
94 x 10
110 x 10
127 x 10

-Dips
10 x BW
10 x BW
8 x BW
3 x BW

-Chins
5 x BW
3 x BW

Grinded out the 5th rep on squat. Pretty pleased with the PR.
Chins didn’t go as planned: no fuel left in the tank.