Inverted Juggernaut Method for Rugby Log

Training Training Logs

superugbybro January 1, 2018, 11:28pm 41

January 1 2017
Bench Day

Bench Press
120x5
145x3
170x2
180x1
190x13 (PR)
Weighted Chins ss Face Pulls
15x8/60x15
15x8/60x15
15x8/60x15
15x8/60x15
Seated Laterals
15x12
15x12
15x12
15x12
DB Shrugs
80x20
80x20
80x20
Barbell Curls ss Pushdowns
95x8/150x12
95x8/150x12
95x8/150x12
Prowler Tempos
2x6x30yds 40 sec rest btw intervals, 3 min rest btw sets

superugbybro January 3, 2018, 2:48pm 42

Wednesday, January 3 2017
Deadlift Day

Falling Starts
7x20yds 90 sec rest between sprints
Box Jumps
40inx4x1
Trap-Bar Deadlift
185x5
225x3
260x2
285x1
300x10
DB Split Squats rear foot elevated
55x8
55x8
55x8
GHR
5x12
5x12
5x12
Sprinter sit-ups ss Weighted Plank ss Russian Twist
3 rounds of 15/30 sec w/45lb plate/ 20 each side

superugbybro January 5, 2018, 4:11pm 43

Friday, January 5 2018
Military Day

Military Press
65x5
80x3
95x2
100x1
110x14 (PR)
Incline DB Press
70x16
70x10
DB Row ss Face Pulls
100x10/60x20
100x10/60x20
100x10/60x20
100x10/60x20
DB Shrugs
90x15
90x15
90x15
90x15
Incline Curl ss Pushdowns
30x15/100x15
30x15/100x15
30x10/100x15
30x10/100x15
Prowler Tempos
2x6x30yds 40 sec btw intervals, 3 min rest btw sets

superugbybro January 7, 2018, 11:32pm 44

Sunday, January 7 2018
Squat Day (Deload)

Falling MB Throw Start
3x20yds 2 min rest between sprints
Box Jumps
3x3 @ 30in
Squat
140x5
175x5
205x5
Heavy-Forward Sled Drags
450x1x20yds
Hypers
55x1x8
Spread-Eagles ss Hanging Leg Raises
35x15/BWx15
35x15/BWx15

superugbybro January 8, 2018, 9:51pm 45

Monday January 8 2018
Bench Day (Deload)

Bench Press
95x5
120x5
145x5
Weighted Chins ss Face Pulls
15x8/35x15
15x8/35x15
Seated Laterals
15x12
15x12
DB Shrugs
80x20
Barbell Curls ss Pushdowns
95x8/72.5x10
Tempo Runs
2x5x70yds 40 sec rest between runs 3 min rest between sets

superugbybro January 14, 2018, 3:16pm 46

Wednesday, January 10 2018
Deadlift Day

Falling MB Throw Start
3x20yds 2 min rest
Box Jumps
3x3 @ 30in
Trap-Bar Deadlift
150x5
190x5
225x5
DB Split Squats
55x8
GHR
5x12
Ab Circuit
1 round of 20 each

superugbybro January 14, 2018, 3:18pm 47

Friday, January 12 2018

Military Day
55x5
70x5
80x5
Incline DB Press
70x10
DB Row ss Face Pulls
100x8/35x20
100x8/35x20
DB Shrugs
90x15
90x15
Incline Curls ss Pushdowns
30x15/50x15
30x15/50x15
Tempo Runs
2x5x60m (40 sec btw runs, 3 min rest btw sets)

superugbybro January 15, 2018, 8:48pm 48

Sunday, January 14 2017
Squat Day

Pushup Starts
4x30yds (150 sec rest between sprints)
Box Jumps
3x3 @ 30in
Squat
6x5 @ 245
Heavy-Forward Sled Drags
450x3x20yds
Hypers
45x3x15
Spread-Eagle Sit-ups ss hanging leg raises ss russian twists
4 rounds of 15 reps each

superugbybro January 15, 2018, 8:51pm 49

Monday, January 15 2017
Bench Day

Bench Press
175x5x5
175x1x8
Weighted Chins ss Band Pull-Aparts (4x15)
15x4x8
Seated Laterals
20x4x8
DB Shrugs
85x3x20
Barbell Curls ss Pushdowns
95x8/80x10
95x8/80x10
95x8/80x10
Tempo Runs on track (1 min rest btw 100m runs, 2 min rest btw 200m runs, 3-5 min rest btw sets)
3x100, 200, 100
3x100, 200, 200
3x100, 200, 100

superugbybro January 21, 2018, 9:32pm 50

Wednesday, January 17 2017
Deadlift Day

Jump-Back Acceleration Starts
4x10yds 75 sec rest between sprints
Depth Jumps into box jump off 12’’ box
2x5
Trap-Bar Deadlift
6x5 @ 270
DB Split Squats
40x8
40x8
40x8
GHR
10x3x12
sprinter sit-ups ss hanging leg raises ss russian twists
3 rounds of 20 each

superugbybro January 21, 2018, 9:35pm 51

Friday, January 19 2017
Military Day

Military Press
6x5 @ 105
Incline DB Press
70x15
70x10
DB row ss face pulls (4x20 @ 35)
100x4x10
DB Shrugs
95x4x15
Incline Curls ss Pushdowns
30x15/55x15
30x15/55x15
30x15/55x15
30x10/55x15
Tempo runs (1 min rest between 100s, 2 min rest btw 200s, 3-5 min rest btw sets)
3x100,200,100
3x100,200,200
3x100,200,100

superugbybro January 21, 2018, 9:37pm 52

Sunday, January 21 2018
Squat Day

Pushup starts
5x30yds (3 min rest between sprints)
Box Jumps
3x3 @ 33in
Olympic High-Bar Squat
225x2
255x2
270x4x5
Heavy-Acceleration Sled Drags
500x3x20yds
Hypers
45x3x15
spread-eagle sit-ups ss hanging leg raises ss russian twists
4 rounds of 15 each

superugbybro January 31, 2018, 3:51pm 53

Monday, January 22 2018
Bench Day

Bench Press
165x2
185x2
195x5
195x5
195x5
195x5
Weighted Chins ss Face Pulls
20x8
20x6
20x3
20x3
Seated Laterals
20x8
20x8
20x8
20x8
DB Shrugs
85x20
85x20
85x20
Barbell Curls ss Pushdowns
100x8/80x10
100x8/80x10
100x8/80x10
Tempo Runs
2x4x100m

superugbybro January 31, 2018, 3:53pm 54

Wednesday, January 23 2018
Deadlift Day

Mountain Climber Starts
4x10yds 75 sec rest
Depth Jumps off 18’’ box
2x3x36in
Trap-Bar Deadlift
255x2
275x2
300x5
300x5
300x5
300x5
DB Split Squat
45x8
45x8
45x8
GHR
15x12
15x12
15x12
Sprinter sit-ups ss Hanging Leg Raises ss Twist
3 rounds of 20 each

superugbybro January 31, 2018, 3:55pm 55

Friday, January 25 2018
Military Day

Military Press
95x2
105x2
115x5
115x5
115x5
115x5
Incline DB Press
75x15
75x10
DB Row ss Face Pulls
100x12
100x12
100x12
100x12
DB Shrugs
100x8
100x8
100x8
100x8
Incline Curls ss Pushdowns
35x15/55x15
35x15/55x15
35x15/55x15
35x15/55x15
Tempo Runs
2x4x100m

superugbybro January 31, 2018, 3:57pm 56

Sunday, January 28 2018
Squat Day

Pushup starts
6x30yds (3.5 min rest between sprints)
Box Jumps
3x3x34in
Olympic Squat
175x5
210x3
245x2
260x1
280x1
300x6
DB Split Squats (front and rear foot elevated for added rom)
30x8
30x8
30x8
Hypers
45x15
45x15
45x15
Spread-Eagle Sit-ups
35x15
35x15
35x15
35x15

superugbybro January 31, 2018, 4:00pm 57

Monday, January 29 2018
Bench Day

Bench Press
125x5
150x3
175x2
190x1
200x1
215x7
Weighted Chins ss Face Pulls
20x8
20x8
20x6
20x6
Seated Laterals
20x8
20x8
20x8
20x8
DB Shrugs
90x20
90x20
90x20
Barbell Curls ss Pushdowns
105x8/85x10
105x8/85x10
105x8/85x10
Tempo Runs
2x5x100m

superugbybro January 31, 2018, 8:54pm 58

Wednesday, January 31 2018
Deadlift Day

Trap-Bar Deadlift
190x5
230x3
270x2
290x1
310x1
325x13 (PR)
DB Split Squats (rear foot elevated)
50x8
50x8
50x8
GHR
20x12
25x12
25x12
Sprinter sit-ups ss Hanging Leg Raises ss Russian Twists
3 rounds of 22 each

superugbybro February 9, 2018, 7:48pm 59

Friday, February 2 2018
Military Day

Military Press
75x5
90x3
105x2
110x1
120x1
130x6
Incline DB Press
75x12
75x10
DB Row ss Face Pulls (35x4x20)
105x4x8
DB Shrugs
100x4x10
Incline Curls ss Pushdowns (60x4x15)
35x15
35x3x10
Tempo Runs ss Abs
2x5x60m 30 sec rest btw intervals, 3 min rest btw sets

superugbybro February 9, 2018, 7:50pm 60

Monday, February 4 2018
Squat Day

Pushup MB Throw Starts
6x30yds 3 min rest btw sprints
Hurdle Hops
3x3 @ 30in
Squat
7x3 @ 265
Heavy-Forward Sled Drags
540x3x20yds
Hypers
45x3x15
Spread-Eagle Sit-Ups
35x4x15

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