Inverted Juggernaut Method for Rugby Log

Training Logs
21

Tuesday, December 5 2017
Bench Day

  • Bench Press
    115x5
    135x3
    160x1
    170x16
  • Neutral-Grip Chins ss Face Pulls
    BWx8/35x15
    BWx8/35x15
    BWx8/35x15
    BWx8/35x15
  • Seated Laterals
    15x12
    15x12
    15x12
    15x12
  • DB Shrugs
    70x15
    70x15
    70x15
  • Barbell Curls ss Pushdowns
    85x8/70x10
    85x8/70x10
    85x8/70x10
  • Tempo Runs
    2x7x60yds 45 sec rest between runs 3 min rest between sets
22

Thursday, December 7 2017
Deadlift Day

  • Trap-Bar Deadlift
    185x5
    220x3
    255x1
    275x12 (different bar since I work out at 2 different gyms, design of my school’s trap bar is a little different, making it a little harder.)
  • DB Split Squats
    40x8
    40x8
    40x8
  • GHR
    5x12
    5x12
    5x12
  • Sprinter sit-ups ss moving side planks ss toe touches
    3 rounds of 10 each
23

I feel like the majority of people would benefit from the trap bar deadlift more than the conventional straight bar, but there are so many damn barbell purists, no one does the movement besides athletes, the majority of them probably highschool football players.

24

Our football and track team in high school actually did trap-bar deadlifts instead of straight-bar, we were on this one program called BFS (for bigger faster stronger)

25

Friday, December 8 2017
Military Day

  • Military Press
    65x5
    75x3
    85x1
    95x18
  • Incline DB Press
    70x8
    70x8
  • DB Row ss Face Pulls
    90x12/35x20
    90x12/35x20
    90x12/35x20
    90x12/35x20
  • DB Shrugs
    80x15
    80x15
    80x15
    80x15
  • Incline Curls ss Rope Pushdowns
    35x15/50x15
    35x15/50x15
    35x9/50x15
    35x11/50x15
  • Tempo Runs
    2x7x60yds 45 sec rest between runs, 3 min rest between sets
26

Monday, December 11 2017
Squat Day (Deload)

  • Falling Starts
    5x10yds 75 sec rest
  • Box Jumps wearing 20lb vest
    3x3 @ 30in
  • Olympic Squat
    120x5
    145x5
    175x5
  • DB Split Squats
    40x1x8
  • Hypers
    50x1x15
  • Spread-Eagle Sit-ups
    35x2x15
27

Tuesday, December 12 2017
Bench Day (Deload)

  • Bench Press
    90x5
    115x5
    135x5
  • Neutral-Grip Chins ss Band Pull-Aparts (3x15)
    BWx3x5
  • Seated Laterals
    15x2x12
  • DB Shrugs
    70x1x15
  • Barbell Curls ss Pushdowns
    85x8/70x10
  • Tempo Runs
    2x5x60yds 45 sec rest between runs 3 min rest between sets
28

Thursday, December 14 2017
Deadlift Day (Deload)

  • Falling Starts
    5x10yds 75 sec rest
  • Box Jumps wearing 20lb vest
    30inx3x3 1 min rest
  • Trap-Bar Deadlift
    145x5
    185x5
    220x5
  • DB Split Squats
    40x1x8
  • GHR
    5x1x12
  • Sprinter sit-ups ss moving side plank ss toe touches
    1 round of 20 each
29

Friday, December 15 2017
Military Day (Deload)

  • Military Press
    50x5
    65x5
    75x5
  • Incline DB Press
    70x8
  • DB Row ss Face Pulls
    90x12/35x20
    90x12/35x20
  • DB Shrugs
    80x15
    80x15
  • Incline Curls ss Pushdowns
    35x15/50x15
    35x15/50x15
  • Tempo Runs
    2x5x60yds 45 sec rest between runs 3 min between sets
30

Sunday, December 17 2017
Squat Day

  • Falling MB Throw Starts
    5x20yds 90 sec rest between sprints
  • Box Jumps (unweighted)
    36inx6x3
  • Squat
    8x5 @ 225 75 sec rest btw sets
  • Heavy-Forward Sled Drags
    410x20yds
    410x20yds
    410x20yds
  • Hypers
    55x3x8
  • Spread-Eagle Sit-Ups
    35x4x15
31

Tuesday, December 19 2017
Bench Day

  • Bench Press
    8x5 @ 155 75 sec rest
  • Neutral-Grip Chins ss Face Pulls
    5x8/50x15
    5x8/50x15
    5x8/50x15
    5x8/50x15
  • Seated Laterals
    15x12
    15x12
    15x12
    15x12
  • DB Shrugs
    70x20
    70x20
    70x20
  • Barbell Curls ss Pushdowns
    85x8/120x10
    85x8/120x15
    85x8/120x15
  • Prowler Tempos (50lb added)
    2x4x30yds 40 sec rest between runs 3 min rest btw sets
32

Wednesday, December 20 2017
Deadlift Day

  • Falling MB Throw Starts
    5x20yds 90 sec rest
  • Box Jumps unweighted
    36inx6x3
  • Trap-Bar Deadlift
    8x5 @ 245
  • DB Split Squats
    45x8
    45x8
    45x8
  • GHR
    5x8
    5x8
    5x8
  • V-Ups ss Plank ss Russian Twists
    15/1 min/20 each
    15/30 sec/20 each
    15/30 sec/20 each
33

Friday, December 22 2017
Military Day

  • Military Press
    8x5 @ 90 75 sec rest
  • Incline DB Press
    70x15
    70x12
  • DB Row ss Face Pulls
    95x12/50x12
    95x12/50x20
    95x12/50x20
    95x12/50x20
  • DB Shrugs
    85x15
    85x15
    85x15
    85x15
  • Incline Curls ss Rope Pushdowns
    30x15/90x15
    30x15/90x15
    30x8/90x15
    30x8/90x15
  • Prowler Tempos (50lb added)
    2x4x30yds 40 sec rest
34

Merry Christmas :star2:

1 Like
35

Merry Christmas to you too!

1 Like
36

Sunday, December 24 2017
Squat Day

  • Falling MB Throw Start
    6x20yds 105 sec rest
  • Box Jumps
    5x2 @ 36in
  • Squat
    8x3 @ 250 105 sec rest
  • Heavy-Forward Sled Drags
    420x20yds
    420x20yds
    420x20yds
  • Hypers
    55x9
    55x9
    55x9
  • Spread-Eagle Sit-ups ss Hanging Leg Raises
    35x15/BWx15
    35x15/BWx15
    35x15/BWx15
    35x15/BWx15
37

Monday, December 25 2017
Bench Day

  • Bench Press
    8x5 @ 175
  • Weighted Chins ss Face Pulls
    10x8/55x15
    10x8/55x15
    10x8/55x15
    10x8/55x15
  • Seated Laterals
    15x12
    15x12
    15x12
    15x12
  • DB Shrugs
    75x20
    75x20
    75x20
  • Barbell Curls ss Pushdowns
    90x8/150x10
    90x8/150x10
    90x8/150x10
  • Prowler Tempos
    2x5x30yds 40 sec btw runs 3 min rest btw sets
38

Wednesday, December 27 2017
Deadlift Day

  • Falling MB Throw Starts
    6x20yds 105 sec rest between sprints
  • Box Jumps
    39inx5x2
  • Trap-Bar Deadlift
    8x3 @ 270 105 sec rest
  • DB Split Squats rear foot elevated
    50x8
    50x8
    50x8
  • GHR
    5x10
    5x10
    5x10
  • V-Ups ss Plank ss Russian Twists
    15/1 min/20 each
    15/1 min/20 each
    15/30 sec/20 each
39

Friday, December 29 2017
Military Day

  • Military Press
    8x3 @ 100 105 sec rest
  • Incline DB Press
    70x17
    70x15
  • DB Row ss Face Pulls
    100x8/55x20
    100x8/55x20
    100x8/55x20
    100x8/55x20
  • DB Shrugs
    85x15
    85x15
    85x15
    85x15
  • Incline Curls ss Rope Pushdowns
    30x15/100x15
    30x15/100x15
    30x10/100x15
    30x10/100x15
  • Prowler Tempos
    2x5x30yds 40 sec rest between runs 3 min rest between sets
40

Sunday, December 31 2017
Squat Day

  • Falling MB Throw Start
    7x20yds 2 min rest btw sprints
  • Box Jumps
    39inx4x1
  • Olympic High-Bar Squat
    170x5
    205x3
    240x2
    260x1
    275x10 (Not what I was expecting, but still a rep PR for High Bar)
  • Heavy-Forward Sled Drags
    430x20yds
    430x20yds
    430x20yds
  • Hypers
    55x10
    55x10
    55x10
  • Spread-Eagle Sit-ups ss Hanging Leg Raises
    35x15/BWx15
    35x15/BWx15
    35x15/BWx15
    35x15/BWx15