WS4SB Rugby Log

Training Training Logs
1

Starting WS4SB part 3 today since my rugby season just ended and I’m looking to get stronger, faster, and gain some lean mass this off-season to get ready for next fall.

Current Stats:
HT: 5’10
WT: 168
BF%: About 10-11%
Bench Press personal best: 275x1
Squat personal best: 335x3
Box Jump personal best: 42in (could probably go higher but I have this mental block)
Pullup reps: 30 with just bodyweight
40yd dash PR: 4.79 last november

Goals for fall:
WT: between 175-180
Bench: 300
Squat: 405
Box Jump: 50in
Pullup reps: 35
40yd dash: 4.5-4.6 range

2 Likes
2

Sunday, April 30 2017
Max-Effort Upper

  • Bench Press
    45x5
    95x5
    135x5
    185x5
    205x3
    225x3
  • Strip-Set Chain Pushups w/perfect pushup handles
    2 chainsx16. 1chainx4, bodyweightx4
    2 chains x15, 1 chainx2, bodyweightx2
  • Seated Cable Row ss Face Pulls
    160x12/80x12
    160x12/80x12
    160x12/80x12
    160x12/80x12
  • DB Shrugs
    75x8
    75x8
    75x8
    75x8 (cant go much heavier on pulling movements right now, since I jammed my finger in a game a few weeks ago, and hasn’t fully recovered yet.)
  • Hammer Curls ss Pushdowns
    30x15/100x15
    30x15/100x15
    30x15/100x15
    30x15/100x15
1 Like
3

Monday, May 1 2017
Dymanic-Effort Lower

  • Box Jumps
    41inx1
    41inx1
    41inx1
    41inx1
    41inx1
    41inx1
    41inx1
    41inx1
  • Prowler Sprints
    45lb added to prowler 6x20yds w/2min rest between sprints
  • Upright Prowler Walks
    45x30yds
    50x30yds
    55x30yds
  • 10lb Med Ball Crunches ss Decline ball Twists ss Hanging Leg Raises
    4x15 each
1 Like
4

Sorry, my schedules been kind of messed up this week because of finals, but I plan on starting fresh next week since finals are over

5

Monday May 8 2017
Max-Effort Upper

  • Bench Press
    45x5
    95x5
    135x5
    185x5
    215x4
  • DB Floor Press
    50x30
    50x30
  • Incline Chest/Supported DB Rows ss Incline Rear Laterals
    40x12/10x12
    40x12/10x12
    40x12/10x12
    40x12/10x12
  • DB Shrugs
    60x15
    60x15
    60x15
    60x15
  • Defranco 21’s ss Rope Pushdowns
    20x21’s/50x15
    20x21’s/50x15
    20x21’s/50x15
    20x21’s/50x15

Here is a video of the 21’s variation I did for anyone interested:

1 Like
6

Tuesday, May 9 2017
Dynamic-Effort Lower

  • Box Jumps
    worked up to 43in for 2x1 (PR)
    then dropped back to 36in holding 5lb dbs for 8x3
  • Bulgarian DB Split Squats w/front foot elevated
    40x8 each leg
    40x8 each leg
    40x8 each leg
  • Upright Prowler Walks
    90x30yds
    100x30yds
    110x30yds
  • V-Ups ss Russian Twists holding 10lb Med Ball
    4x15 reps each
7

Thursday, May 11 2017
Repetition-Effort Upper

  • Pushups with chains using perfect pushup handles
    2 chains x15
    2 chains x12
    2 chains x15/1 chain x3/ bodyweight x3
  • Weighted Pullups ss Face Pulls
    25x8/50x12
    25x8/55x12
    25x8/60x12
    25x8/65x12
  • Seated Laterals
    15x12
    15x12
    15x12
    15x12
  • DB Shrugs
    80x10
    80x10
    80x10
  • Barbell Curls ss Overhead Extensions
    75x10/60x10
    75x10/60x10
    75x10/60x10
8

May 12, 2017
Max-Effort Lower

  • Olympic High-Bar Squat
    45x5
    95x5
    135x5
    185x5
    225x3
    275x5
  • Heavy-Ass Prowler Drags
    360x20yds (not including prowler weight)
    370x20yds
    380x15yds
  • GHR
    BWx12
    5x8
    10x8
  • Sprinter Sit-Ups ss V-Ups ss Toe Touches ss Hip Thrusts
    3 rounds of 10 reps each

Here’s a video of the prowler exercise i did today

9

Monday, May 15 2017
Max-Effort Upper

  • Bench Press
    45x5
    95x5
    135x5
    185x3
    205x3
    225x3
  • DB Floor Press
    60x15
    60x18
  • Chest Support DB Row ss Rear Delt Flyes
    45x12/10x12
    45x12/10x12
    45x12/10x12
  • DB Shrugs
    65x15
    65x15
    65x15
    65x15
  • Defranco 21’s ss Rope Pushdowns
    20x7 each/60x15
    20x7 each/60x15
    20x7 each/60x15
    20x7 each/60x15
10

Tuesday, May 16 2017
Dynamic-Effort Lower

  • Weighted Box Jumps holding 10lb DB’s
    36in for 2x3
    37in for 2x3
    38in for 2x3
    39in for 2x3
  • DB Split Squats w/front foot elevated for extended ROM
    45x8
    45x8
    45x8
  • Upright Prowler Walks
    110x30yds
    120x30yds
    120x30yds
  • Med Ball Ab Circuit (med ball decline crunches ss med ball twists ss hanging leg raises)
    15/15/15
    15/15/15
    10/10/15
    10/15/15
11

Thursday, May 18 2017
Repetition-Effort Upper

  • Pushups with 2-chains around neck using Perfect pushup handles
    2 chains x 20 reps (PR)
    2 chains x 16 reps
    2 chains x 14 reps/ 1 chain x 2 reps/ bodyweight x 2 reps (since I got 50 total reps with 2 chains, I will add a 3rd chain next time I do this exercise)
  • Weighted Pullups ss Face Pulls
    25x10/70x12
    25x10/70x12
    25x10/70x12
    25x10/70x12
  • Seated Laterals ss Band Pull-Aparts
    15x12
    15x12
    15x12
    15x12 (12 reps on each band-pull apart set as well)
  • DB Shrugs
    85x10
    85x10
    85x10
  • Barbell Curls ss Seated Tricep Press
    80x10/65x10
    80x10/65x10
    80x10/65x8
  • Plate Pinch grip (used this as a finisher today for grip strength, since my grip needs improvement for deadlifts, and to get a stronger grip on the ball carrier when making a tackle, and help preventing knock-ons)
    2 10lb plates for 3 sets of 1 min
12

Friday, May 19 2017
Max-Effort Lower

  • Warmed up with the limber 11, hurdle mobility skips, starts and submaximal box jumps
  • High-Bar Squat
    45x5
    95x5
    135x5
    185x5
    225x3
    275x1
    295x4
  • Heavy-Ass Forward Prowler Drags
    380x20yds
    390x20yds
    410x20yds
  • GHR
    5x8
    10x8
    15x4 drop BWx4
  • Sprinter sit ups ss V-Ups ss Toe Touches ss Hip Thrusts
    1st set 10 each
    2nd set 4 each
    3rd round 4 each
13

Monday, May 22 2017
Max-Effort Upper

  • Floor Press
    45x5
    95x5
    135x5
    155x5
    185x3
    205x5
    215x5
    225x3
  • Incline DB Press
    60x15
    60x14
  • Chest-Supported DB Row ss Incline Reverse Fly
    50x12/10x12
    50x12/10x12
    50x12/10x12
    50x12/10x12
  • DB Shrugs
    70x15
    70x15
    70x15
    70x15
  • Defranco 21’s ss Rope Pushdowns
    20x21’s/70x15
    20x21’s/70x15
    20x21’s/70x15
    20x21’s/70x15
14

Tuesday, May 23 2017
Dynamic-Effort Lower

  • Box Jumps holding 15lb DB’s
    36inx2x3
    37inx2x3
    38inx2x3
    39inx2x3 (PR)
  • DB Split Squats w/front foot elevated
    50x8
    50x8
    50x8
  • Weighted Hypers
    45x12
    45x12
    45x12
  • Weighted Planks
    45x30sec
    45x30sec
    45x30sec
    45x30sec
15

Thursday, May 25 2017
Repetition Effort-Upper

  • Flat DB Press
    60x20
    60x17
    60x15 (52 total)
  • Weighted Pullups ss Face Pulls
    30x8/80x12
    30x8/80x12
    30x8/80x12
    30x8/80x12
  • Shoulder Shocker V1
    4x8 each (front plate raises/laterals/seated db clean and press)
  • DB Shrugs
    90x10
    90x10
    90x10
  • Barbell Curls ss overhead extensions
    85x10/65x10
    85x10/65x10
    85x10/65x10

Shoulder shocker variation i did today:

16

Friday, May 26 2017
Max-Effort Lower

  • High-Bar Squats
    45x5
    95x5
    135x5
    185x5
    225x3
    275x1
    295x1
    315x2
  • Heavy-Ass Sled Drags
    410x20yds
    410x20yds
    410x20yds
  • GHR
    10x10
    15x10
    20x10
  • Sprinter sit-ups ss v-ups ss toe touches ss hip thrusts
    10 each
    6 each
    6 each
17

Monday, May 29 2017
Max-Effort Upper

  • Floor Press
    45x5
    95x5
    135x5
    155x5
    185x3
    205x3
    230x3
    235x3 (PR)
    240x2 (PR)
  • Incline DB Press
    60x17 (PR)
    60x14
  • Chest-Supported Row ss Rear Delt Flyes
    55x12/10x12
    55x12/10x12
    55x10/10x12
    55x8/10x12
  • DB Shrugs
    75x15
    75x15
    75x10
    75x10
  • Defranco 21’s ss Rope Pushdowns
    20x21’s/80x15
    20x21’s/80x15
    20x21’s/80x15
    20x21’s/80x15
18

It looks like you’re on a roll! Keep up the strong work.

1 Like
19

Tuesday, May 30 2017
Dynamic-Effort Lower

  • Seated Box Jump from a bench
    36inx3
    37inx3
    38inx3
    39inx3
    40inx3
    41inx3
    42inx3
    42inx3
  • DB Split Squats w/front foot elevated
    55x8
    55x8
    55x8
  • Hypers
    45x12
    45x12
    45x12
  • Spread-Eagle Sit-ups
    10x15
    15x15
    20x15
    25x15
20

Thursday, June 1 2017
Repetition-Effort Upper

  • Flat DB Press
    65x23 (PR)
    65x17
    65x12 (52 total reps, increasing to 70 next time since I got over 50 total)
  • Weighted Pullups ss Face Pulls
    30x10/90x12
    30x10/90x12
    30x8/90x12
    30x8/90x12
  • Seated Laterals ss Underhand Band-Pull Aparts
    15x12
    15x12
    15x12
    15x12
  • DB Shrugs
    95x10
    95x10
    95x10
  • Barbell Curls ss Seated Tricep Press
    90x10/70x10
    90x8/70x8
    90x8/70x8