Rugggbys Training Log

Training Training Logs
101

27/1/11

Had yesterday off. Complete shit storm hit and its still affecting me now. This reflects in the training. Havent been eating right either since, families are a pain in the arse.

SQUATS

20KG x 12
20 x 12
40 x 10
40 x 10
60 x 8
80 x 6
100 x 4
115 x 4

Knew this was gonna be shit, so stopped there and smashed into my punchbag until my hands were bleeding, then did some more. Fucked my wrist up.

Spent the best part of today arguing and getting really really wound up and emotional. Finding it hard to eat atm.

102

28/1/11

Had a better day of eating today, but still felt dizzy and uptight during workout.

BENCH PRESS

20KG x 12
20 x 12
40 x 5
40 x 5
60 x 5
70 x 5
80 x 5
90 x 5 (PB)
100 x 1.5 !!
100 x 1 -----> drop sets
80 x 6
60 x 5 (pec injury flared up)

SHOULDER PRESS

20KG x 12
30 x 5
40 x 5
50 x 5
60 x 5
70 x 1

SHRUGS

70KG x 14
85 x 14
100 x 12

BTN PRESS

40KG x 12
45 x 6
47.5 x 5

LATERAL RAISES

11KG x 6
11 x 6
11 x 6

OH TRICEP EXTENTION (sitting down, behind the head?)

27.5KG x 8
32.5 x 3
27.5 x 5

Bit of a slap dash workout, just mentally easing into it.

103

29/1/11

BB ROW

40KG x 12
40 x 12
60 x 10
60 x 10
80 x 8
100 x 6
100 x 8
110 x 5 —> drop sets
80 x 8
60 x 5 (back gave up)

KROC ROWS

41KG x 16 (PB)
51 x 10 (PB)
61 x 4 (PB)

BB CURL

20KG x 12
30 x 10
40 x 8
50 x 3
55 x 0

DEADS

100KG x 3
120 x 3
140 x 1

HAMMER CURLS (1 sec eccentric hold)

13.5KG x 10
13.5 x 8
13.5 x 7

Good workout. Deads im easing back in. Its hard as im in the loft, so i have to be so careful lowering it… which makes it alot harder.

EDIT - corrected some wrong weights

104

31/1/11

FRONT SQUATS

20KG x 10
20 x 10
40 x 8
60 x 5
70 x 5
80 x 5
90 x 4
105 x 1 (PB)
105 x 1
105 x 1
105 x 1
80 x 6
80 x 5
80 x 4
80 x 4

These. were. hard. I had a very short rest time between sets, and it killed me. My core took a real pounding.
Got a few injuries creeping up due to (i think) improper footwear at work.

RDLs

20KG x 12
60 x 8
60 x 8
60 x 8
60 x 8

Decided to stop there cos of said injuries.

105

1/2/11

MILITARY PRESS

20KG x 12
20 x 12
40 x 8
50 x 6
60 x 7 (PB i think)
60 x 5
60 x 4
60 x 4 ---->drop sets
50 x 4
40 x 3

SINGLE ARM DB PRESS

21KG x 7
21 x 10
21 x 11 rh 7 lh

(weird how the number went up…)

BTN PRESS

40KG x 6
50 x 3
40 x 7

BENCH PRESS

40KG x 12
40 x 12
40 x 11

LATERAL RAISES (with momentum)

12KG x 6
12 x 7
12 x 7

OH TRICEP EXTENSION

22.5KG x 12
27.5 x 6
32.5 x 3

My pec is giving me grief so just gonna do some sets to get some blood into it. The last rep it ‘went’ again, so didnt get 12.

A lot less time between sets than usual, which is a fucker and is helping. I never get DOMS the next day, but had them in my shoulders today

106

2/2/11

BB ROW (one sec contraction hold at top)

40KG x 8
40 x 8
60 x 8
60 x 8
70 x 7
70 x 8
70 x 9
70 x 8
70 x 8 —> drop sets
50 x 5
40 x 6

ONE ARMED ROWS (1 sec hold)

51KG x 7 lh 3 rh (back gave up)
51 x 8 lh 7 rh
51 x 5

BARBELL CURLS

20KG x 12
30 x 10
40 x 7
50 x 3
55 x 2 (PB)

HAMMER CURLS (with one second hold on negative)

15KG x 7
15 x 7
15 x 5

Wasnt gonna do this today, as i was knackered. But im glad i did. The last two sessions have really opened my eyes. I have been resting too long between sets and not ‘working the muscle’ I was just concentrating on getting it up. Reading Thibs article about the lats made me contract at the top. My god did it ache during and after. Really enjoyed it. The one armed rows were complete wankers though.

107

3/2/11

SQUATS

40 x 10
40 x 10
60 x 8
70 x 3 x 20 sets

I done these as explosive as I could. I have a rugby match on Saturday so didn’t wanna do anything to taxing. It was a time 25 rest between sets. Followed up by a few sets of leg extensions.

108

^^ bad idea. For the first time doing squats, I have serious DOMS.

109

7/2/11

Decided a light workout to ease back into it from rugby. First full game for ages. I couldnt move saturday night or sunday. Work on monday was murder. Its reflected on the workout.

MILITARY PRESS

20KG x 12
30 x 12
40 x 12
50 x 9
60 x 4
60 x 3
50 x 7
50 x 5
40 x 8
40 x 8

BENCH

40KG x 8
40 x 8
60 x 8
70 x 8

stopped here cos of chest injury

LATERAL RAISES

12KG x 8
12 x 5

OH TRICEP EXTENSION

22.5KG x 12
27.5 x 8
32.5 x 3

Gonna stop the benching for a while, see if it helps it.

110

8/2/11

BB ROW (1 sec hold)

40KG x 8
40 x 8
60 x 8
70 x 8
75 x 7
75 x 7
75 x 7
70 x 6 —> drop sets
50 x 8
40 x 5

Technique wasnt great due to tiredness.

ONE ARMED DB ROW (1 sec hold)

51KG x 7
51 x 7 (5 drop 2)
51 x 5

Attempted a variation of a t-bar row, with my tricep bar (basically a semi supinated grip, 6 inches apart) but my lower back didnt want it at all.

BB CURL

20KG x 12
30 x 10
30 x 8
30 x 7

SHRUGS

3sets x as many reps as possible

HAMMER CURL (1 sec negative hold)

15KG x 8
15 x 6
15 x 6

Rest was about a minute between sets. Rows were HARD.

111

9/2/11

In my last session of squats, I done a few sets of parallel instead of atg. I really felt it in my quads for the first time so ive decided to do parallel instead.

SQUATS

40KG x 8
40 x 8
60 x 8
80 x 6
100 x 6
120 x 2
120 x 2
100 x 5
100 x 4
80 x 7
80 x 3 — drop sets
60 x 8

RDLs

60KG x 8
60 x 8
70 x 8
80 x 8

Then finished with some leg ext.

Parallel are a lot harder than atg, in my opinion. But they felt good. I recorded a few sets, and I was going a bit deeper than parallel, so il sort that out soon.

112

Started a programme a few weeks ago. 5x5 intermediate. I was going nowhere doing my own thing, I need something laid out infront of me.

Il start posting the log when i hit prs in week 3 /4

I set the training weights a little lower, like suggested. 1RM before starting the programme in brackets.

SQUAT : 130kg x 1 (140)

BENCH : 105kg x 1 (106.5)

ROWS : 80kg x 3 (proper form with squeeze and hold for a sec)

DEADS : 160kg x 3

OH PRESS : 70kg x 1 (72.5)

edited to include real 1rm

113

Shifted all my old weights from my loft into my shed, so can deadlift alot easier and there is more room to move. My new olympic weights arrived yesterday so can started smashing some new prs soon without worry of the bar snapping. My old one is pretty bent. It can only hold 100kg , so loading 147kg for reps wasnt the best idea. Bench is wide grip.

WEEK 1 DAY 1

SQUATS

55KG x 5
67 x 5
80 x 5
95 x 5
110 x 5

BENCH

47KG x 5
57 x 5
67 x 5
77 x 5
87 x 5

ROW

35KG x 5
45 x 6! (dickhead)
50 x 5
60 x 5
70 x 5

WEEK 1 DAY 2

SQUAT

55KG x 5
67 x 5
80 x 5
80 x 5

DEADS (overhand - may switch the one over, one under if i start stalling)

90KG x 5
105 x 5
120 x 5
140 x 5

OH PRESS

35KG x 5
42.5 x 5
49 x 5
59 x 5

BB CURLS

20KG x 8
30 x 6
35 x 6
40 x 6
45 x 6

WEEK 1 DAY 3

SQUATS

55KG x 5
67 x 5
80 x 5
95 x 5
112 x 3
80 x 8

BENCH

57KG x 5 (supposed to be 47)
57 x 5
67 x 5
77 x 5
88 x 3
67 x 8

ROW

35KG x 5
45 x 5
50 x 5
60 x 5
71 x 3
50 x 8

WEEK 2 DAY 1

56KG x 5
69 x 5
82 x 5
97 x 5
112 x 5

BENCH

48KG x 5
58 x 5
68 x 5
78 x 5
88 x 5

ROW

36KG x 5
47 x 5
51 x 5
61 x 5
71 x 5

BB CURL

40KG x 8 x 8 x 8

TRICEP EXTENSION

28.5KG x 8 x 8 x 8

WEEK 2 DAY 2

SQUAT

56KG x 5
69 x 5
82 x 5
82 x 5

OH PRESS

36 x 5
43.5 x 5
50 x 5
60 x 5

DEADS

93 x 5
108 x 5
124 x 5
144 x 5 (pr?)

WEEK 2 DAY 3

SQUAT

56 x 5
69 x 5
82 x 5
97 x 5
113 x 3
82 x 5

BENCH

48 x 5
58 x 5
68 x 5
78 x 5
90 x 3
68 x 8

ROW

36 x 5
47 x 5
51 x 5
61 x 5
73 x 3
51 x 8

BB CURL

41 x 8
31 x 8
21 x 8

WEEK 3 DAY 1

58 x 5
71 x 5
84 x 5
100 x 5
113 x 5

BENCH

49 x 5
60 x 5
70 x 5
80 x 5
90 x 5 (wide grip pr)

ROW

37 x 5
48 x 5
53 x 5
63 x 5
73 x 5

BB CURL

41 x 8 x 8 x 8

TRICEP EXTENSION

29.5 x 8 x 8 x 8

WEEK 3 DAY 2

58 x 5
71 x 5
84 x 5
84 x 5

OH PRESS

37 x 5
44.5 x 5
52 x 5
62 x 5 (pr - done 60 x 8 before so dunno if it counts)

DEADS

95 x 5
110 x 5
127 x 5
147 x 5 (PR)

114

WEEK 3 DAY 3

SQUATS

58KG x 5
71 x 5
84 x 5
100 x 5
116 x 3
84 x 8

BENCH

49KG x 5
60 x 5
70 x 5
80 x 5
92 x 3 (PR)
70 x 8

ROWS

37KG x 5
48 x 5
53 x 5
63 x 5
75 x 5 (supposed to be 3…)
53 x 8

BB CURL

42KG x 8 (PR)
32 x 8
22 x 8

Good workout overall. Had to duct tape some smaller weights onto the oly bar to get the same weight, which was a pain. Pleased at how the bench is progressing. I have a rugby match on saturday though - they called me up as its the game that can win the league… i couldnt resist. Hopefully it doesnt fuck me up for too long.

115

Bar sitting higher for deadlifts with the oly set? How much easier is it with the extra couple inches?

116

I havent done deads with them yet mate. I pulled a muscle or something under my rib cage last time i done them. With work and that rugby game, it fucked me up. I replaced deads with good mornings for now. Hows life on the job front? Gone into construction yet?

117

WEEK 4 DAY 1

SQUATS

60KG x 5
73 x 5
85 x 5
103 x 5
116 x 5

BENCH

51 x 5
61 x 5
72 x 5
92 x 5 (pr) supposed to be 82kg
92 x 5

ROW

38 x 5
49 x 5
54 x 5
65 x 5
75 x 5

BB CURL

42 x 8 x 8 x 8

TRIS

31 x 8 x 8 x 8

118

WEEK 4 DAY 2

SQUATS

60KG x 5
73 x 5
85 x 5
85 x 5

GM’s

40 x 5
50 x 5
60 x 5
70 x 5

MILITARY PRESS

38kg x 5
46 x 5
53 x 5
64 x 5 (PR)

119

WEEK 4 DAY 3

SQUATS

60 x 5
73 x 5
85 x 5
103 x 5
120 x 3
85 x 8

BENCH

51 x 5
61 x 5
72 x 5
82 x 5
94 x 3 (PR)
72 x 8

ROW

38 x 5
49 x 5
54 x 5
65 x 5
77 x 3
54 x 8

BB CURL

43KG x 8 (PR)
33 x 8
23 x 8

I know TBT gets the piss taken out of it on this site, but its coming along nicely and making progress. It also has helped with actually realising i dont need hundreds of sets, drop sets, maximums… to make progress. Its gonna be a great help in the long run when i do a different programme when linear progression stalls

120

WEEK 5 DAY 1

SQUATS

60 x 5
75 x 5
85 x 5
105 x 5
120 x 5 (PB)

BENCH

52 x 5
62 x 5
74 x 5
84 x 5
94 x 5 (PB)

ROWS

40 x 5
50 x 5
55 x 5
67 x 5
77 x 5 (form PB)

BB CURL

43 x 8 x 8 x 8 (PB)

TRIS

32 x 8 x 8 x 8 (PB)