VikingIrish Returns to Rugby

Training Training Logs
21

Warm up: band pull aparts/dislocates, hip thrusts, fat bell presses, mobility

-planche lean on parralettes x 4 sets

-80 lbs hussefell stone carry 2x40m

-Sandbag over bar (bar at chest height):
-100 x 2
-150 x 2
-200 x 1, x fail

-Keg carry 2x20m, no idea how much it weighed, maybe 80-90lbs

-Sled push
2x20m empty
2x20m +180lbs

-rope push downs, grenade reverse curl, grenade lateral raise, wrist roller, sledgehammer levers x a few

-foam roll hammy, t-spine, temper bar quad/hip flexor

Notes:
-Have a bit of a sinus infection so didn’t do as much volume as planned

-Starting new program on Monday, will be 6 weeks accumulation, 6 weeks intensification and 3 weeks realization.

22

A1W1D1

Warm up: band pull aparts/dislocates, altitude drops x4, band monster walk, light mobility

A1. Frankenstein squat x 10/10/8/8
@ 95/115/135/155
A2. Z press x 10/10/8/8
@ 65/85/95/105
B1. RDL x 10/10/8/8
All @ 135
B2. Floor press x 10/10/8/8
@ 115/135/155/175
C1. Split squat 3x12 with BW
C2. Farmers walk 3x40m with 60/hand

Cool down: foam roll and stand under the ceiling fan.

Edit to add nutrition for today:

230 am workout nutrition
25g casein hydroslate, 30g HBCD

5am breakfast (122carb 100pro, 66fat)
1 cup oatmeal
Banana
Raspberries/blueberries
30g Protein powder
Tbsp peanut butter
4 eggs
Onion/bell pepper
Butter

10am coffee (60pro, 16fat)
500ml coffee
50g protein powder
14g coconut oil
10g collagen

4pm dinner (45pro, 60fat, 20ish carb)
3 sausages
1/2 pound or so of green beans, peppers, carrots, onion, garlic and baby potatoes

Total 230g protein, 172carb, 142fat, 2886kcal

Would like to get about 30g more protein and 45g less fat on average going forward.

23

overall how has training been so far?

1 Like
24

Good so far thanks! The new gym I joined when I started this log is definitely a great place to train, Charles poliquin, halfthor and a bunch of olympians have trained there so it’s a pretty awesome atmosphere!

25

Was supposed to train this morning but had to stay out late last night babysitting for family, tomorrow was supposed to be an off day anyway so no big deal, I’ll just flip them around.

Nutrition for today:
158g protein, 219g carb, 74g fat, 2165kcal

26

A1W1D2

Warm up: band pull aparts/dislocates, wrist mobility

A. Catch drill 4x5
B. Altitude drop 4x5
C. Catch drill with Bar + 20lbs 4x5
D1. CAT push-up off jerk blocks 4x5
D2. Band pull apart 4x15
E. Walking lunge 3x10/leg

Edit to add nutrition for today:
350g protein, 295g carb, 101g fat, 3328kcal

27

A1W1D3

Warmup: foam roll, wall slides, hip mobility

A1. Oly squat w/5 sec eccentric
2x7 @ 135, 1x6 @ 155, 1x5 @ 185
A2. Overhead press w/5 sec eccentric
2x7 @ 85, 1x6 @ 95, 1x5 @ 115

B1. RDL w/5 sec eccentric
4x7 @ 135
B2. Bench w/5 sec eccentric
2x7 @ 115, 2x6 @ 135

C. Sled push 3x60m
@ sled + 45

Nutrition:
297g pro, 252g carb, 144g fat, 3327kcal

28

Light stuff at home:
Foam roll/lax ball, dead bugs, mobility, grip work, juggling

Nutrition for today:
214g pro, 91g carb, 105g fat, 2072kcal

29

A1W1D4

Warmup: band pull aparts/dislocates, monster walk, light mobility

A1. Rest/pause hack squat 3x12+6
1st set 1 plate per side, 2nd 2 per side, 3rd 3
A2. Rest/pause band hammy curl 3x12+6

B1. Rest/pause bench press 3x10+4
115/125/135
B2. Cable row mechanical drop set 3x12+8
(12 reps leaning forward, 8 sitting upright)

C1. MG bar overhead press 3x10 @ 95
C2. Lat pulldown mechanical drop set 3x10+5
(10 reps BTN, 5 in front)

Nutrition:
271g protein, 346g carb, 117g fat, 3515kcal

30

A1W2D1

Warm up: band pull aparts/dislocates, monster walk, light mobility

A1. Frankenstein squat
2x8 @ 135, 2x8 @ 155
A2. Z press
2x8 @ 95, 2x8 @ 105

B1. RDL
2x8 @ 155, 2x8 @ 205
B2. Floor press
2x8 @ 135, 2x8 @ 185

C1. Farmers walk 3x60m, 50/hand
C2. Split squat 3x10/side @ BW

Nutrition:
252g protein, 200g carb, 125g fat, 2819kcal

1 Like
31

Had to look up Frankenstein squats. It is exactly what I thought it was.

1 Like
32

@zeptrey haha yeah they’re awesome! They really keep you honest about your form!

33

A1W2D2

Warmup: band pull aparts/dislocates, light mobility

A. Altitude drop into vert jump 4x5
B. Catch drill 2x5 with BW, 2x5 with bar
C. Hip power clean 4x5 with 95
D1. Plyo push-up off bench 4x5
D2. Band pull apart 4x10
E. Sled push 3x60m @ sled + 90

Nutrition:
252g pro, 284g carb, 105g fat, 2948kcal

34

Stuff at home: foam roll/lax, birddogs, dead bugs, band dislocates, mobility stuff, neck isometrics and band look-aways, juggling

Nutrition:
178g pro, 134g carb, 77g fat, 1891kcal

35

Warm up: band pull aparts/dislocates, monster walks, mobility

A1. Oly squat with 3 sec. pause at 90, during eccentric
2x7 @ 135, 1x6 @ 185, 1x5 @ 205
A2. Overhead press with 3 sec. pause at eye level, during eccentric
2x7 @ 95, 1x6 @ 105, 1x5 @ 115

B1. RDL with 3 sec. pause at knees during eccentric
4x7 @ 185
B2. Bench press with 3 sec. pause at 90, during eccentric
4x7 @ 135

C. Walking lunge 3x8/leg
Holding 2x35lbs fatbell

Nutrition:
220g pro, 355g carb, 105g fat, 3150kcal

36

Well my gym just got closed for a month because of covid. Pretty fucking lame. Currently looking for another gym that’s still open but for tomorrow at least I’ll have to train at home.

Didn’t track macros today because I was helping family move so was eating whatever they had there. Did about 2km worth of loaded carries up stairs in the process though so I think it’ll all even out.

These gym closures are making me wish I had the space/money for my own set up.

37

So I’ll be training at home for the next 28 days until my gym reopens. I’ll just redo the first two weeks of my program then carry on from there after it opens again.

Today:

Eccentric/hyper trophy focus

A1. Ring chin with 5 sec eccentric
A2. Sandbag Zercher squat with 5 sec eccentric
A3. Dip with 5 sec eccentric
A4. Sandbag RDL with 5 sec eccentric

3 x AMRAP for all exercises above

B1. Ring Row 3x8
B2. Airborne lunge to yoga block 3x3/leg
B3. Hindu push-up 3x8
B4. Kickstand RDL with 24kg KB 3x5/leg

C1. Band high row 2x20
C2. Band fly 2x20
C3. Band lateral raise 2x10
C4. Band hammer curl 2x15

D1. KB pass 2 sets
D2. Calf raises 2 sets

Nutrition:

184g pro, 193g carb, 110g fat, 2461kcal

38

Didn’t track macros yesterday as it was Canadian thanksgiving so I simply ate all the foods.

Today:

A1. Glute bridge 2x10
A2. Band pull apart 2x10
A3. Deadbug 2x10/side
A4. Juggling

B1. Planche lean on floor 6x5 sec
B2. L-sit 6x5 sec

C1. Front lever from floor 6x5 sec
C2. Glute bridge 6x5 sec

D. Birddogs, sledgehammer levers, Cossack squats, 1-arm sit-ups and grip work x 2 sets

39

More random stuff at home today:

Ring chins and push-ups with 5 second eccentric, did 3 sets of each, didn’t count reps just focused on quality

Sandbag RDLs, Suitcase Deadlifts and sumo zercher good mornings x a bunch with 80 lbs Sandbag

Airborne lunge, 1-leg RDL, 1-arm Z press and Ring rows x 2 sets each

Band hammy curls x 50, abwheel x a few

Not tracking food currently, just focusing on eating clean, made a new meal plan for when the gym reopens and I can restart my program

40

Helped family move again yesterday so another 2-3km of loaded carries yesterday.

Today just did some easy stuff:
Ring rows, 1-arm Z press, SB RDL, SB Zercher good morning, suitcase deadlift holds.