OHP
barx10
40x10
55x5
60x5
70x7
DB Curls/shoulder press complex
5x10 15kg
Deadlift
60x5
135x5
155x5
175x7
Another knackering training session
~1.5 hours conditioning work every tuesday and thursday
bench
50x10
70x5
90x3
105x3
117.5x6
db row
~42kg 3x10
1 arm db floor press
~42kg 3x6
squats
barx10
60x5
60x5
100x5
100x3
140x3
160x3
180x5
front squats
90kg x5
4x10 60kg
Rugby training
OHP
35x5
60x3
65x3
75x5
1st session back after a week off with food poisoning
Hang power snatch
20kg x3
30kg 2x3
35kg 3x3
Deadlift
60kg 3x3
100x3
145x3
165x3
190x4
Shrugs
100kgx10
130kgx20
Sprints
4x50m
4x40m
Crap session. On my own, no spot and the rack is set so low I have to do a dead press to get the bar up
Bench
barx10
50kgx10
70x5
95x5
110x3
120x3
Close grip bench
90x8,8,6
70x15
Lat pull downs
5x10
1 arm dumbell incline press
20kg 2x10
rugby training
Squats
barx10
60kg 2x5
100x5
150x5
170x3
190x3
Hamstring curls
5x10
straight arm pulldowns
3x10
Guns
Got bored and found my ez curl bar at home
~30kg 4x10
drop set from hell:
~30kgx10 - ~20kgx10,rest 10 seconds,x10,rest 10 seconds,x10
I’ve missed the pump.
OHP
rotator cuff work
barx10x2
50x5
60kgx5
70kgx3
80kgx3
rugby training
Deadlift
60kgx5
60x5
90x5
120x5
160x5
180x3
200x3
RDL’s
3x10 90kg
Standing ab crunches
Bench
barx10
60x10
85x5
100x5
112.5x6
70kg 4x10
tricep pushdowns 3x10
squats
60x5
100x5
100x5
132.5x5
152.5x5
172.5x8
bicep curls
3x10
28/8/11
Press
barx10
40x5
55x5
62.5x5
72.5x6
1 arm seated db press
3x10 20kg
Deadlift
sumo
90x5
100x5
138x5
158x1
178x1
conventional
158x5
178x5
Good mornings
60x5
100kg 2x5
kroc rows
42kg x20
stair sprints x20
bench
bar x10
60x10
90x3
105x3
117.5x4
benching without a spot sucks ass. Thankfully only one week til I’m back with a training partner
5x10 70kg
seated row
5x15 squeeze at peak
tate press
20kg 3x15
pinwheels
3x10 17.5kg
press ups 1x30
ohp
barx12
40x10
50x10
60x3
67.5x3
75x4
lateral raises 5x10 10kg
lat pull down 5x15
Vertical jumps 3x3
Squats
60x5
100x5
130x3
142x3
162x3
182x4
Warm ups and first sets felt good then felt dodgy on the 182 set for some reason, dissapointing
5x10 100kg
DB snatch 3x3 20kg
back to it after a long lay off. Doing the fullbody variation with squats every session to bring my squat back up after injury
18/12/11
Squats
65x10
80x10
95x10
Bench
60x10
60x10
80x5
90x5
100x13
DB row
1x15 30kg (felt dizzy)
tricep push downs
5x8
db curls
3x10 15kg
20/12/11
Squat jumps
Squats
65x10
80x10
95x10
Deadlift
100x5
100x5
135x5
160x5
180x5
DB incline
30kg 4x12
standing crunches/leg raises
Farmers walks
Clean and press with beer keg
22/12/11
Squats
barx5
100x5
100x5
115x5
135x12
Press
Barx10
60x5
60x5
70x5 elbows and wrists hurt from squats, will press first next time
Good mornings 4x10
Db row 4x12 30kg
superset flies 4x10 10kg
standing crunches 3x20
Curls 4x10
Face pulls 3x10
Step ups 5x15 each leg 30 second rest between sets
Squats
60x5
60x5
80x5
95x5
Bench
60x5
80x5
90x3
100x3
110x10
Close grip ~4 board press
80x10
100x8
100x8
100x6
Seated row
3x15
curls
4x10