Thanks, much appreciated from you.
After this morning I’ve definitely learnt to value that morning cup a lot more
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Solid work by the way.
Tell me about it!!! The new laws are a joke, I attended one of their tackle workshops (as a coach) and they had no clear idea about where they actually meant by the waist.
Also 100% agree about rugby conditioning, I’ve tried all kinds of things like rowing or sprints with push ups etc but nothing compares!
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Full body 1000% awesome, week eleven, workout two, 5s week
(anchor)
BB Deadlift:
104kg x5
120kg x5
136kg x5
Incline Bench FSL 59kg 5x5
Accessory
1 arm DB Flat Bench 30kg - 12,14,14
DB Kroc Row 40kg x25
1 arm DB row 40kg - 10,14,12
BB Skullcrusher 30kg - 2x10
HLR 1x10
Daily Work
Face Pull x50
Neck x40
Curls x35
Plan was for a PR set on the top set but my back was cranky AF so just left it at 5, not also helping that I’ve got a couple of cracks in my flooring which is affecting stability of the deadlift. I’ve got a block of wood which I need to saw down to use as a platform.
@rugby_lifting I agree, it is an absolute joke especially after seeing Farrell’s tackle and lack of punishment
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Yesterday - conditioning x9 hill sprints, 1.5 mile walk all wearing 8kg vest
Today - Full body 1000% awesome, week eleven, workout three, 5s week
(anchor)
SSB Squat FSL 91kg 5x5
Swiss Bar Bench
62kg x5
72kg x5
82kg x12 - estimated 1rm 115kg equal to last week’s effort
Accessory:
Swiss Bar Bent Over Row 70kg - 10,12,12,12,14
Seated BB OHP 55kg - 7,8,8,8
DB Lateral Row 14kg - 2x14
Weighted Back Extensions 20kg - 3x12
Pallof Press Thick band - 3x12 (each side)
Daily Work
Pullaparts x70
Curls x25
Pushdowns x30
Calves x50
Good session today, reps went up everywhere that mattered on accessory. Weigh in at 214.4lbs which is neither here nor there from last week.
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Yesterday 5 mile run in 46 odd mins, nice steady easy pace. Will probably up these to a 10k next template.
Today - Full body 1000% awesome, week twelve, workout one, 1s week (anchor)
Zercher Squat
90kg x5
102kg x3
114kg x10, estimated 1RM 152kg
125kg x1
135kg x1
140kg x1
Swiss bar bench FSL 72kg 5x5
Accessory
Weighted chins 10kg - 5x10
BW chins AMRAP x1 set - 15
Banded press-ups - 17, 15, 16, 15, 16
DB SLDL 40kg - 3x14
Banded crunches - 2x20
Daily work
Pullaparts x70
Neck x50
Calves x50
Curls x30
Pushdowns x30
PR set added 4kg on to estimated 1RM from 3s week so that’s a win, could have gone for another rep or 2 but my plan was to hit 10. Heavy jokers took my breath away, probably a really bad chat up line there somewhere. Reps up on accessory work bar to the chins which were probably down to the Zercher work, my biceps felt pretty tired from the 1st set. Despite the progress on Zerchers I’m relegating them to an accessory lift from next template onwards and concentrating on getting my back squat up.
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Conditioning today, no sprints this morning to keep myself relatively fresh for deadlifts tomorrow.
AMRAP 20 mins
21 kcals on bike
15 lunges (each leg)
9 snatches 20kg bell (each arm)
x1 round, realised the exercise selection I went for wasn’t quite right. Then switched to
21 kcals on bike
15 swings 24kg bell
9 double KB cleans 20kg bells
x5 rounds with 26 seconds to spare. Then did some light banded pushdowns, curls and pullaparts and finished with 10 mins recovery on the bike.
That WOD is a keeper, changing the exercises really pushed my heart rate up
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Today - Full body 1000% awesome, week twelve, workout two, 1s week (anchor)
BB Deadlift:
120kg x5
136kg x3
152kg x9
165kg x1
180kg x1
FSL Incline Bench 68kg 5x5
Accessory:
DB Kroc Row 40kg x27
1 arm DB row 40kg - 10,15,15
Suitcase Row 28kg - 2x12
HLR - 15,11,11
Flat DB 1 arm Bench Press 30kg - 14,12
BB Skullcrusher 30kg - 3x12
Daily Work
Pullaparts x60
Neck x60
Curls x30
Good session again, needed 8 reps on deadlift to beat 3s week estimated 1rm got 9 so that gives me an estimated 1rm of 198kg which is a fair bit over double bodyweight and 10kg away from an all time non fat bastard PR (previous fat bastard PR was a single at 235kg). Had some sanded blocks of plywood type wood in the shed and I used them as a bit of a bastardised platform which really gave me a boost in stability, just need to wrap them with something. Other than that got plus 2 reps on the Kroc row, did start to flag towards the end of the session so dropped a couple of sets as I felt quality start to diminish.
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Conditioning
x9 or 10 hill sprints, lost count halfway through followed by 20 min walk all whilst wearing 8kg weighted vest, time to add another 1kg to the vest.
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Today - Full body 1000% awesome, week twelve, workout three, 1s week (anchor)
SSB Squats FSL 105kg 5x5
Swiss Bar Bench:
72kg x5
82kg x3
91kg x8
95kg x1
Accessory
Weighted Back Extensions 20kg - 3x12
Seated BB OHP 55kg - 2x8
Bent Over Swiss Bar Row 75kg - 2x14
Daily Work
Pullaparts x80
Neck x45
Last one of the template (will do a write up later) and bit of a shame to end on it tbh. Missed the 9th rep on bench, couldn’t quite get the bar up on my right side so still some work to do addressing the strength deficit. Ended up taking a bit more time getting back on with the workout after that so didn’t have enough time to get all the accessory work reps done. The bench estimated 1rm is 115kg, exactly the same as the other PR attempts this anchor cycle, still I’m 10-12lbs lighter than when I got a PR estimated 1rm of 116kg so guess that’s progress. TM’s for the next template will go up but only 1kg on upper body and 3kg for deadlift and SSB squats just to keep making progress, if Jim say’s start too light than in my head it’s making sense to keep making progress at a lighter weight.
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Hard Conditioning
Best effort 5k done in 23:34 which is down 1:40 from attempt done at start of the template. Plan was for hill sprints but had a thought about doing this to see where I am from the last attempt. I hated every minute of this with every fibre of my being but it does show that my approach to conditioning is working with a combo of long runs/time on the bike and some hills.
I’ve also posted a review of the full body 1000% awesome template here:
Plan for next week is a condensed 7WP testing week. We go away for a couple of nights on Monday and then I’m playing rugby next Saturday so testing my maxes on SSB Squats, Deads and Bench whilst establishing a seated OHP TM before going into Boring But Strong 3 month challenge.
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Nice work, mate!
I’m very excited to watch you crush this challenge!
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7WP TM Testing, Workout 1
SSB Squat:
99kg x5
113kg x5
127kg x5
141kg x5
Seated BB OHP
40kg x5
50kg x5
60kg x5
65kg x5 - 65kg used as TM for next cycle
Accessory
Trap Bar SLDL 97kg - 4x10
Trap Bar Row 67kg - 10,12, 72kg - 2x12
1 arm DB Floor Press - 29kg x6, 24kg - 3x10
Daily Work
Pullaparts x60
Neck x30
Pushdowns x25
Calves x40
Core x25
Curls x30
Hit my squat TM for 5 which I was a bit nervous about but to be honest I’d probably got another rep or 2 in me. Rest of the work was about establishing a seated OHP TM which again at 65kg could have got another rep or 2 but better to start too light (I’ve just plugged the TM into my spreadsheet and the work on the next cycle will be very light) and established some working weights for the accessory work I’ll be swapping to for the next cycle, really liked using the Trap Bar for the SLDL’s got a nice stretch.
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Some easy conditioning yesterday - 2.6 mile run, had planned for more but thanks to a dodgy curry Saturday night my guts were the limiting factor. Then once I’d sorted that urge out I jumped on the bike for about 20 odd minutes.
Today
7WP TM Testing, Workout 2
Deadlift
114kg x5
130kg x5
147kg x5
163kg x5
Swiss bar bench
68kg x5
78kg x5
87kg x5
97kg x5
Accessory
T bar row 60kg - 4x12
Side lateral raise 9kg - 3x14
KB swings 28kg - 2x25
Daily work
Pullaparts x50
Empty BB Unbroken Curls x43
Pushdowns x35
Core x20
Neck x40
TM’s all met, bench was probably about at my limit though all good reps so the slower increase in TM’s probably the way to go. Off to Yorkshire now for a few days, taking my running gear and bands and intend to do something every day
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Back after a few days off, whilst away got a 4 mile run in and a band + bodyweight session plus a couple of rest days. Yesterday - played rugby for 20 mins, on the bench for 1st team. We were getting dicked in the 1st half then I came on, scored and provided some grunt then inexplicably taken off after 20 mins and we went back to getting dicked again - I had words with the coach after the game. Anyway this meant I felt fresh enough to train this morning:
Boring but Strong, workout 1, 5s week
SSB Squat
92kg x5
106kg x5
120kg x5
85kg 10x5
Incline bench SST
46kg x10
55kg x10
64kg x10
Accessory
DB side lateral raise 9kg - 3x16
Trap bar Row 72kg - 10, 12, 12, 12, 12
KB swings 32kg - 15, 20
Daily work
Pullaparts x60
Pushdowns x35
Neck x30
Curls x20
Weight on the bar was humbling but I did find 10 sets quite taxing whilst concentrating on keeping bar speed fast. I had planned for doing some SLDL’s but after finishing squatting I did the warmup set and could tell it was a bad idea
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Hope the rugby thing ain’t a cliquey thing. I had a mate who had probably the best year-round attendance but because he’d only been local for 3-4 years would barely get much of a look in despite being one of the stronger players. All because of the culture all the others had grown after decades together. Grassroots-type clubs can be brutal at times.
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I left a previous club year ago due to how cliquey they were. So coaches just have ideas in their heads and can’t shift them.
Club rugby politics lol
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@cdep89 @rugby_lifting its a new coach showing preferential treatment to players that train and play regular which I totally get, I didn’t ask to play 1s I got asked to go on the bench to help out but then he picked a centre to start at 8 for the first time where I’ve played most of my rugby. It’s fortunately not a cliquey thing as I’ve been playing down there about 12 years but I did make it clear I’ll go elsewhere to play second team rugby as I only play monthly I want to get 80 mins when I do play. @rugby_lifting where you playing at now? Thought you were at manor park?
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That’s fair enough. In the young girls I coach there’s actually a girl who only turns up once a month, so we can do nothing but put her on the bench and give her fewer minutes. When you’re trying to build a team or system, it’s important to have some sort of consistency. Explaining that to the parents that pick and choose when they bring their child, that’s the hardest thing!
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Yeah that’s where I’m playing but haven’t actually played yet due to weddings, holidays and other stuff on. I’ll be playing soon though.
Good to hear about the coach and fully understandable.
Edit: I also think I was a little premature thinking my 37 body could cope with regular higher level rugby. The training is killing my knees and back etc so we’ll so how I go this season.
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No training this morning, felt progressively more ill yesterday as the day went on. Took a covid test and it came up positive, feel like I’ve been hit by a bus this morning.
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