Powerlifting and Rugby

Training Training Logs
1

Maxes:
Low bar Squat: 440
High bar Squat: 400
Bench: 245
Deadlift: 465
Push press: 155x3
Bodyweight: 190

Currently using 5/3/1

7/18
High Bar Squat
145x5
185x5
215x3
255x3
290x3
325x7

Leg Press
8 Platesx10
12xPlatesx10
12Platesx10

45 Degree back Raise
Bwx10
40x10
40x10

Overhead Pallof Press
35x10
42.5x10
42.5x10

10lb Sledge 12 mins (30s on 30s off)

7/19
Bench
95x5
115x5
125x3
160x3
180x3
205x8
235x1
235x1

(each Set Supersetted with rear de;t Raise)

Incline Press
155x8
155x8
155x8
(Supersetted wit Face Pulls)

BB Row
155x6
165x6
175x6

Hammer Curls
30x8
40x8
45x8

Rugby league Practice

7/20
Deadlift
175x5
205x5
245x3
295x3
340x3
380x1 (???)

I think it was just a bad day, woke up after 3 hrs and couldn’t fall back asleep.

2

Hill Sprints (Sprinted to the top, walk to bottom, no rest between rep, full rest between sets)
1x15
1x10
1x8

3

Today

Push Press
65x5
75x5
95x3
105x3
120x3
135x10

Superset With Face Pulls
35x10
35x10
35x10
35x10
42.5x10
50x12

Low Incline DB Press
60x10
70x8
70x10

Superset WEith Incline Reverse Flies
25x3x8
Pull Ups
Bw x 3x6

Preacher Curls
3x8

Rope Pushdown
30x10
50x15
60x15

Sledgehammer
10# Sledge 14 Mins (30s on 30s off)

Rugby League Practice later

4

Today
High Bar Squat
145x5
185x5
215x5
235x5
270x5
310x5

Good Morning
185x3x5

Split Stance 1 arm Cable Press
3x10

5

Haven’t updated this in a couple of weeks

High Bar Squat:
155x5
195x5
225x3
260x3
280x3
335x7
375x1
375x1

Good Morning:
155x5
185x5
205x5
225x5
245x5

Bulgarian Split Squat:
BWx8
35’sx8
40’sx10

Body Saw:
BWx3x8