Currently playing rugby starting this log to track training and hopefully get some advice along the way. At the moment training 4 days per weeks but training 6 sessions altogthere between gym and rugby ( 5 gym sessions 1 rugby training as we are on a break), doing 5 / 3 /1 with a few extra exercises thrown in…
current stats
squat 110 kg
bench 95 kg
deadlift 180 kg
push press 65 kg
chins 10 reps
not great but thats my own fault for lack of consistancy and poor eating habbits.
Today was leg day -
Jump squats 5 by 3
squats 5/3/1 + 5 singles
leg press 4 by 20 - 25 reps useing rest pause techniques
leg curl 6 - 8 reps surpersetted with 15 - 20 rep RDLs for 3 sets
then some random ab work to finish.Workout felt good no doubt my legs will be sore tommorow on wards and upwards 
Shoulders and light chest today…
warmed up with med ball throws and clap push ups,
military press 5/3/1 lead to new pr 55 kg for 7 reps
push press 5 by 3 - 50 kg
upright row 4 by 10 - dropset
rear delt fly 3 by 12
db bench press 4 by 12 - 15 - 27 kg db
pullover 3 by 6- 8 - 20 kg db focusing on strech porition of the lift…
twists and v sit ups for ab work finished off with 5 min on the bike to pump blood in to my legs to decrease some of yesterdays leg fatigue…
Overall good workout , need to get my diet in check now and il be good weights keep increasing 
back - triceps
deadlift 5/3/1 lead to 160kg for 5 reps
50 chins
bent row 5 by 5 reps 80 kg
kroc rows 2 by 20 35kg db supersetted with band pull aparts
pushdowns 4 by 12 - 20 reps
close grip bench 5 by 5 70 kg
seated french curl 3 by 12 - 15 reps
5 min bike
training went well again today deadlifts felt a bit slow had to grind out the last reps with 160 
Legs - Forearms - abs
warm up was bodyweight squats and lunges for about 2 - 3 minutes aswell as foam rolling…
jump squat 5 by 3 reps
Squat 5/3/1 - 90 kg by 4 reps twice and 2 triples with 80 kg
forearm curls 5 by 10 reps - 25 kg
overhead lunge 4 by 10 reps each leg - 20 kg plate
leg press 20 - 25 reps - rest pause - 100 kg
leg curl 3 by 6 - 8 reps
RDLs 3 by 15 reps - 15 kg
russian twists 3 by 25 reps
cross body sit ups 3 by 20 reps
Todays session looked alot longer than it was squats took the most time, need to up the ab work there weak as fuck hopefully improved there strength over the comming months
Heavy chest and light shoulders - biceps
clap push up 4 by 5 reps
incline bench press 5-3-1 70 kg for 5 reps and 3 triples of 65 kg
incline twist press 4 by 25 - 27 kg - 10 reps
incline fly 3 by 12 - 15 reps rest/pause - 15 kg
latheral swings 3 by 20 reps - 15 kg
rear delt fly machien 4 by 35 reps - 32 kg rest/pause
rope hammer curl 4 by 12 reps
barbell curl 4 by 8 reps
preacher curl 3 by 10 - 12 reps
20 min crosstrainer
good session, wrecked after it… chest is weak!
legs -
jump squat with bar 5 by 3 - 30 kg
squat 5/3/1 - 90 by 4 reps
leg press 100 kg 4 by 25
one legged bck extensions 4 by 15 bodyweight
abs circut 3 min
30 burpes
practice front squat with straps technique
chest - shoulder - bicep
clap push up 5 by 5 reps
incline bench 5/3/1 - 70kg by 4 and 3 triples of 65 kg
incline twist press 4 by 10 25 kg
incline fly 3 by 15 - 20 reps 15 kg
side latheral swings 3 by 25 15 kg
rear delt fly 3 by 35 reps 32 kg
bicep curl 5 by 5 30 kg
rope hammer curl 4 by 12 20 kg
preacher curl 3 by 12 25 kg
30 burpes
triceps specialiastion day…
pushdowns 4 by 20 reps
dips 4 by 8 reps 35 kg between legs
close grip bench 5 by 5 65 kg
bench lockouts 3 by 3 70 kg
french curl 4 by 15 20 kg
pushdowns 4 by 20 reps
practice front squat
30 burpes
15 chin ups
20 push ups for 3 circuts
back -
deadlifts 5/3/1 150 kg for 1
40 chin ups
bent row 5 by 5 70 kg
kroc row 2 by 20 - 35 kg
weighted chins cluster 1 by bodyweight and 15 kg plate 3 times.
shoulders
military press 5 / 3 / 1 60 kg for 4
upright row 5 by 10 30 kg
close grip chin ups 30 reps 5 kg plate between legs
bench press pause 4 by 3 - 60 kg 3 second pause
sorry have not been able to update this for a while, still training tho.
new one rep maxs are:
squat 140kg
bench 90kg
deadlift 170 kg
shoulder press 70 kg
clean 80 kg
snatch 45 kg
chin ups 8 - 10 reps
bodyweight 87 kg
plan for the next few months is to get bodyweight for 10 reps on everything except clean and snatch.. will be updateing this every so often with new devolpments
Training this week has been very good everything feeling quick when done…
hit a pr in cleans this week 90 kg for 1 rep
rear delt work seems to be not going as well as i had hopped lately anyone that cares to chip on tips to help pump blood in the rear delt please do!
also went sprinting twice this week 8 by 100 meters after squating and deadlifting really likeing these feeling so much lighter after them and quick… tommorows is everyones favourite day arm day! going to try john meadows arm workout see how it goes should be fun , updates next week
any advice will be more than welcomed on board by anyone thanks for looking also
trainings is going good, new prowler in the gym been pushing it 3 times so far this week my hamstrings are bollixed! all my cluster weight up by 5 kg this week! hopefully can keep this up! new goal is 100 kg incline bench by september and to pull 200 kg deadlift
Food poisoined most of the week so struggled to train however hit the gyhm the last 3 days in a row and hit a pr in overhead press of 75 kg for one , legs monday it will be good to be back to proper training
had a strange week in the gym this week both squat and deadlift were down while bench and pull ups were up! alot of prowler pushing this week as well as box jumps and power cleans really trying to get my metabolism up and cut down!
todays work out was :
deadlift ramp to 160 for one the 5/3/1 sets
supersetted with box jumps before deadlifts.
30 chins weighted with 10 kg vest
bent row 3 by 10 with 80 kg underhand grip
t-bar row 3 by 10 with 55 kg
lat strechers 3 by 12 40 kg
bicep pump work
prowler 5 by 100 meters
also in diet have cut carbs to 120 a day and upped my protein hope this helps me lean out a bit more sick of the fat!