I’m starting a new training program preparing to play Rugby this fall. Goals are to increase speed, power, and to prevent injury. It is a combination of the westside training method and strongman, where the “main” lift is replaced or supplemented with a strongman lift.
Went right into tire flips. Don’t know how much the tire weighs, we guessed between 250 and 300 lbs.
Deadlift: 135x5/added chains 225x5/275x3/315x1/365x1/385x1 again, not sure how much the chains weighed, 50 lbs seemed right.
GHR: 4x8
DB Shrug: 3x20 @85 lbs
Ab roll outs: 3x10
Today I took a day off of weights and headed to my old high school football field I ran the track a few times and did some stadium sprints, alternating between high knees up the steps and explosive jumps on the bleachers coaching youth football tonight, if I have the energy after chasing kids around, might do some hill sprints before heading home
Today was DE bench press day. Going forward, I will be dropping the DE press days. Due to work and school, I am only able to make it to the gym 3 days a week. I don’t feel like the dynamic effort is making much of a difference when it comes to upper body strength. Anyway…
Steel Log Press 95x5/115x3/135x1,1,1,1,1,1
DE Bench Press (single chain): 135x10/155x5/175x3(8)
DB Bench Press: 4x8@85#(heaviest at my gym)
DB Rows: 4x15@85#
Face Pulls (green band): 3x20
Side/front DB raises: 3x15@15#
As usual finished with foam rolling/static stretching then took the wife out to the track for some cardio and abs…and of course stadium sprints(gotta build that explosive lower body).
DE Box Squat: +50lbs of chains 135x5/155x5/185x3/225x3 for 10 sets
GHR: 4x8 hands behind head
DB Hammer Curls 3x15@35#
Just a quick workout today, had a full schedule with work and school. Football practice was cancelled tonight because of rain, but I managed to get in a quick run on the trail at the park.
My regular gym was closed today because the owner left for the beach(it’s a really small gym), so I headed to my local commercial gym, so that means strongman training was out.
Started out with some foam rolling and targeted my glutes with a lacrosse ball after yesterday’s box squats.
Floor Press: 135x5/185x3/225x3/235x1/245x1/255x1/225x10
I neglected my bench pressing to focus on completing a cycle of Smolov squatting, so this is an area that I am rebuilding.
Lying Extensions: 4x15@60# 1x20@50#
Bent Barbell Rows:3x10@155# 1x15@135#
Rear Raises: 3x15@40#
Rotator Work, Foam Rolling and static stretching.
Dynamic warm up and foam rolling, was really stiff after the weekend.
Tire flips, I didn’t keep up with reps this time, just flipped it across the lot behind the gym. I estimate the distance was about 40-50yds. I flipped the 300# tire down and back twice.
Front Squat: 135x5/155x3/165x3/180x1/205x1/225x1 then :60 rest followed by 135x10 (rest :10) 135x10. Probably could have gone heavier, but I wanted to try out the rest-pause method.
GHR: 4x10 hands behind head
DB Shrugs: 3x20@85#
Ab wheels: 3x10
Finished up with some additional soft tissue work and static stretching. It was obvious after the tire flips and front squats that my conditioning is not quite what it used to be, I am planning to get out to the track an extra day this week, just hope the weather cooperates.
PR’d my bench today! I got 235 for 5 clean reps, but I needed help on the positive with the last two. The new training program is already starting to pay off. I think that 10 reps @135 is too much for a warm up set, so from now on, I’m thinking of keeping warm up sets to the percentages laid out in Wendler’s 5/3/1.
Fat Bar Bench Press: 135x10/185x8/205x3/225x3/235x7(PR!)
DB Press: 2x20@55#
DB Rows SS w/ DB Rear Flyes: 3x20 @85#/35#
DB Hammer Curls: 3x15 30#
Cable Overhead Tricep Extensions: 3x12 @100#
Another PR on Bench Press! I moved the max effort upper body day back where Defranco had it in the original WS4SB routine. After a weekend spent relaxing and getting sunburnt on the lake, it felt great to get back in the gym and start training again.
Farmer Carries: 135# for max distance(have no idea how far I actually went, just kept walking until my grip gave out)
Fat Bar Bench Press: 175x5/205x5/220x5/260x3(PR) I adjusted my warm up sets to 60%x5/70%x5/75%x5 and it felt a lot better and I had more in the tank for the actual max effort.
DB Press: 2x20 @60#
Close Grip Cable Rows SS w/ Face Pulls: 4x12 @210/100#
DB Shrugs: 3x20@95#
DB Hammer Curls: 4x12 @35#
Short workout today, had a quick break between classes.
Box Jump: 30" 8x3
One Leg Squat: 3x10 @45#
Speed Deadlifts: 135x3(w/ 50# of chains)/225x3 for six sets
Weighted back extensions: 3x12
KB Side Bends: 4x15 53#
Incline DB Press: 1x15/1x15/1x20 @60#
Chin Ups SSw/ Face Pulls: 3x12 @BW and 110#
DB Lateral Raise: 3x15 @15#
Barbell Shrugs: 4x12 @135# I know I can go heavier on these, but I’m not a fan. I will have to add weight next week.
Fat Bar Curls: 4x12 @75#
28 Jun 2013
Today was my first time using a Yoke and I’m kicking myself for not using it before.
Yoke Walk: Yoke +180# 4x100yds/ +220#2x100yds. Had to stop because of a thunderstorm moving in. The yoke plus heat index close to triple digits made this brutal, thinking about doing a Zercher-style carry next time and maybe making this a part of a relay with farmer carries.
Deadlift: 285x5/305x5/330x5/I failed to get 395 off the ground. Not sure if it was because of the Yoke or if I am just fatigued at the end of the week. Despite failing on the lift, this was still a max effort attempt.
Barbell Step Up: 135x12/185x12(2)
GHR: w/ mini band 3x12
Overall good training session. Hate to end the week missing a Deadlift attempt, but I will scale back the weight for the next mini cycle and try again.
[quote]RuckItAll wrote:
I’d assume the yokes and farmer carries are effecting your lifting, why not do the more traditional setup and have your conditioning at the end?[/quote]
For the max effort lifting days, the strongman lifts are my real max effort. I don’t do them just for conditioning, it’s just a welcome side effect. They are certainly affecting my lifts so I am considering a 20 minute break after before I start my other lifts. I’m also hoping to achieve increased mental toughness and testicular fortitude through the strongman work, once I get my conditioning levels back up, my hope is it won’t affect my other lifts as much.
[quote]B-Man wrote:
Hey man, I play a bit of ball myself and was just wondering, What position are you, I ask because is this training position specific? [/quote]
Open side Flanker and occasionally Fly-half. My weight training is not position specific, but my speed and agility work and conditioning are. Lately I’ve begun to favor depth jumps and broad jumps over traditional box jumps because they tend to carry over better in the scrum. What position do you play? Do keep a log? I always like talking to fellow players and see how they train for our sport.
[quote]RuckItAll wrote:
I’d assume the yokes and farmer carries are effecting your lifting, why not do the more traditional setup and have your conditioning at the end?[/quote]
For the max effort lifting days, the strongman lifts are my real max effort. I don’t do them just for conditioning, it’s just a welcome side effect. They are certainly affecting my lifts so I am considering a 20 minute break after before I start my other lifts. I’m also hoping to achieve increased mental toughness and testicular fortitude through the strongman work, once I get my conditioning levels back up, my hope is it won’t affect my other lifts as much.[/quote]
[quote]B-Man wrote:
Hey man, I play a bit of ball myself and was just wondering, What position are you, I ask because is this training position specific? [/quote]
Open side Flanker and occasionally Fly-half. My weight training is not position specific, but my speed and agility work and conditioning are. Lately I’ve begun to favor depth jumps and broad jumps over traditional box jumps because they tend to carry over better in the scrum. What position do you play? Do keep a log? I always like talking to fellow players and see how they train for our sport.[/quote]
Yeah man I keep a log, albeit new, on here, it’s called Mark’s training log. I’m just about to update it, I don’t wanna leave a link, after all this is your log. I play centre and wing however I’m doing a training program which David Pocock did in his pre-season, I make slight changes to suit. Likewise man, it’s always good to bounce ideas off others