Monday 30th Aug
Power Cleans 3x3 65kg/75kg/85kg
squats
Warm up- 100kgx5 120x5 140x3 160x1
working sets 3x3 180 depth wasn’t consistent
Deadlift 3x3 110/115/120
lunges 3x10 25kg db’s Superset with russian twist 20reps 5kg med ball
the squats did not feel right I think instead of warming up to the working sets I’m going to try Thib’s ramping method.
Tuesday 31st Aug
Bench Press
warm up
empty bar 2x5
50kgs 5 reps
60kg 3reps
70kg 3reps
80kg 3reps
top sets - 90x3reps 95x3reps 100x3reps
paired with
DB rows 3x5x30kg’s
Incline press 65kg 3x8
paired with
DB rows 3x5x30kg’s
fat grip curls 3x7 18kg’s
Monday 6th september
Bench Press
empty bar 2x5
50kgs 5 reps
60kg 3reps
70kg 3reps
80kg x3
90x3
97.5 x2
102.5x1
i miss read my training log on the weights i went 5kgg’s to heavy on the first set
deadlift-
70k x5
85x3
100x3
3x3 - 115/120/125
supersetted with
DB rows - 32.5kg for 3x5
volume has been cut down dramtically becuase i have a game on wednesday. max effot work usually doesnt leave me feeling too sore if the total reps are down below 15
13th sept
Bench Press - 92.5 x 3 reps, 97.5 x 2 reps
squats - 170 x 3reps, 175 x 2reps, 180 x 1reps
deadlift - 120 x 1, 125 x 1, 130 x 1
DB Rows 6 x 5 x 30 Kg’s supersetted with bench and deadlifts
Planks 3x 30 seconds
18th september - Game day
played hooker (full 80 minutes)
6 - 8 carries (lost the ball twice, scored once)
3 tackles
2 steals
1 try assist
Didn’t miss a lineout throw
but lost two scrums against the head.
19th Septemeber
Floor Press - bar x 8 reps, 50kgx3 60x3 70x3 80x3 85x3 90x3 92.5x2
paired with
DB rows 6 x 5 x 35kg
Incline Dumbell flies (thumbs in) 3x10 w/ 12kg
SAQ/Sprinting form and foot speed work
A Walk 20 meters
A skips/pillars 20meters
Fast leg cycles 20 meters Each leg
Backpedals 20 meters
Footladder 4 - 6 of each
1foot low knees
1foot high knees
ski jumps/boxer shuffles
lateral/linebacker scrape
icky shuffles
Hangcleans 40kgx3 50x3
powercleans 60x3 70x3 80x3 85x3
Box Squats (half a second pause/touch and go to keep my depth good) 60kg x5 100x3 120x3 140x3 160x3 170x3
db squat jumps 3x6
plank arm leg raise 3x 20
game againsr wisbech
hada bad first half fumbled the ball quite a bit in contact
2nd half
about 8 carries - made 3 clean breaks, scored one try
the rest were over the gain line
5 passes (1 try assist)
4tackles
2 steals
missed most of the lineout throws(Had an absolute MARE)
lost 2 scrums against the head
14th December -
Warm up- foam rolling, static stretching followed by mobility work, and activation exercises
Power clean from a box (just above the knee) 50kg x 3 60x3 70x3 80x3 85x1 85x1
Front squat - worked up to four heavy sets of 3 reps of 115kg 122.5 130 and 135
Bulgarian Split squat jumps - 3 x 3 w/10kg plate
Hanging leg raises supersetted with dumbell power shrugs 2second squeezes at the top 3 x 10
Upper Body Repetition Day
Shoulder Press - Worked up to 8 reps with 50kg
Supersetted with Eccentric less Chin ups, I did 5 reps after every military press even the warm up sets.
Incline press - 3 sets of 10, 10 and 8 with 25kg db’s
T bar rows - 50kg 3set of 10 - 5 second ssqueezes on the tenth rep
Lateral raises 3 sets of 15 reps 5kg plate
Zottman curls with a 5 second hold at the mid point on the eccentric 2x8
upper body In Bulgaria (went skiing)
Military press - worked up to 50kg for 2x3 and 55 for 2x3
bench press - worked up to 90 and 95 kg both for 3 reps
staggered these lifts with 3 x 10 db rows w/20kg
finished with pendlay rows 3x8 ss with feet elevated push ups 3 x of 18/18/13
lower body deload in bulgaria
Power cleans worked up to 80kg for 2x1
front squat worked up to 110 for 2 singles
leg raises
2nd upperbody work in bulgaria -
military press - worked up to 55 for 2 sets of 3 reps and 60kg for 3 reps staggered with rear delt raises
incline press - worked up from 60kg to 70 for 3 reps staggered with shrugs
flat press - worked up to 90kg for 3 reps
2x16rep DB rows
reverse grip ez bar curls with a pause half way down 3x8
back in england 24th December - Repetition day
Military half press (keeping tension on shoulders) worked up to 50kg for 3 sets of 10reps 8 then 5
SS with Medium grip pull ups 3 sets of 7,7,6
Incline Dumbell Bench - 27.5 kg dumbells for 10 reps, 8 reps, 6 reps
ss with tbar rows - 50kg for 2sets of 12 and 1set of 10
Giant set -
Rear delts - 3sets of 20
lat raises 3sets of 10
incline chest fly 3 sets of 15 to 20
26th - Legs
Power cleans - 60Kgx3, 70x3, 75x1, 80x1, 85x1 - all these felt much easier than before time to up the weight i think
Front squats onto a low box - top sets = 112.5kg/120/127.5 all for 3 reps
bulgarian split squat jumps 5x3 with a 5kg plate
supersetted with close grip semisupinated chin ups 5x5
27dec - conditiioning
Not sure why i thought doing running a day after legs was a good idea…
20meter sprints with falling starts
3 sets of 5 sprints brisk walk back between reps
followed by lineout throwing drill - 4 throws followed by a 20 meter sprint repeated this about 4 times then called it a day.
28th dec
Military press - 55x3 60kgx2x3reps
staggered with 5 x 5 pull ups
Incline press - worked to a top set of 80 for 3 reps
staggered with 5 x 10 shrugs w/20kg plates
Bench Press - worked to two heavy sets 90kgfor 3 and 92.5 for 3
plate holds - 20kg for 60 secs, 30 secs, 30 secs
and rear delt band pull aparts 50 reps, then face pulls with external rotation - 50 reps
Switched to 5/3/1 the 3 exercise ramp wasn’t making the progress I expected, I’m tossing it out till the off season maybe. Going back to 5/3/1…not sure why I left it after the season started really
I’m trying something closer to the Boring But Big type setup
5rep week
Bench Press - Bar x 10 55 x 5, 65 x 5 70 x 5, 82.5 x 5 92.5kg/203.5lbs x5 reps
-Super set-
Db rows 6x5 with 25kg’s (nothing hard just even up the pulling and pushing volume)
Incline press 5x10 with 50kg
-superset-
Chin ups - 3x6 and then pull ups (under hand grip) 2x4
Upright left arm rows 3 x 10 with a 15kg plate to try and even up the size and strength defecit in my left trap
Legs 5 rep day
Power Cleans = 60x3, 70x3, 75x2, 80x2, 85Kgx1
Squats - top sets 117.5/135/152.5 all for 5 reps my legs are pretty fatigued from sevens training at school and conditioning at the club the previous night, so I left a few reps in the bag.
Good Mornings - 3 x 8 x 60kg does anyone know how to do these low without the bar trying to roll off your back
BUlgarian split Squat Jumps 3x5
-supersetted-
semi supinated/neutral grip wide pull ups 3x5
Light upright rows left arm only 3 x 10
thursday 20th
did a bit of conditioning work duriong pe at school 2 sets of 8 reps on the rowing machine (20 seconds work/40 seconds rest)
not going absoulutely balls to the wall with this ive got a game on sunday so i need to start winding down with the intensity.
Press 5/3/1
Military Press -
45kg x 5 52.5kg x 5 60kg x 5
5 reps of pull ups after every warm up/working set total of 6 sets of 5 reps with various grips
BBB assistance
Bradley Press 5 x 10 with 30kg
supersetted with thick grip rows 4x10
finished off with 1x10reps chin ups neutral grip with thick bar
Goals For the next few months
Get Stronger -
Squat - Get it back over 200kg ideally into the 250 range
Military press - get to a 100kg press
bench press - get up to 150kg
all with wendlers 5/3/1
Get Faster for Rugby - quicker feet, faster first step sort’ve ties in with my strength work
Lower bodyfat - I’m about 13 to 15 percent at the moment no abs (bit of gut)
going to try a combo of carb back loading and shugarts 100g carb cure (eating all my carbs during or after workouts and at night).
Does anyone have any opinions or advice on other macros, because I’m not sure whether I should be limiting my fat intake or putting a minimum and maximum on it?