The never ending quest for mass: Round III

[StackedRugby]

As there seem to be loads of rugby journals springing up I thought I would add mine aswell.

Stats;

Age: 22
Weight: 99kg / 218lbs
Status: Currently offseason and cutting down before another bulk, had a dislocated shoulder just after xmas and have been lifting for 10 weeks. I have not done any normal width bench yet, just CGBP due to my shoulder.
Position: I have played everywhere in the pack bar hooker but more suited to back row.

Current PB’s

Squat 5x130 kgs/ 286 lbs (This morning)
Bench 5x102.5 kgs/226 lbs
Deads 5x157.5 kgs/347 lbs
OHP 5x67.5 kgs/ 149 lbs

Goals;

Squat; 5x300lbs --> 5x150kg/330lbs
Bench; 5x110kg
Deads; 1x400lbs --> 1x200kg/440lbs

Get a big yoke and grow a chest.


Routine

Is a mix between 5/3/1 for bench and OHP, deads and squats are following linear progression adding 2.5kg a week to the bar.


27/05/2010 – Squat

Squats

5x20
5x50
3x70
3x100
5x130
5x130
5x130


Gms

10x20
10x65
10x65
10x65


DB Side Bends

10x37.5
10x37.5
10x37.5


Cycle 25 mins

[StackedRugby]

Bench

10x20
5x50
3x70
5x87.5
3x92.5
8x97.5 (215lbs)


Inc WG BB Bench

10x20
10x50
10x50
10x50
10x50
10x50 (110lbs)


DB Rows

8x45
8x45
8x45
8x45
8x45 (99lbs)


Leg Raises

10xBW
10xBW
10xBW


25 Minute Row


Felt tired post-gym from the past two days, not going to do three sessions in a row again if I can avoid it, think I probably could have got nine reps on 97.5 otherwise.

That is my first month of 5 3 1 completed for bench and OHP, bring on month two.

[StackedRugby]

Deads

5x50
4x70

Belt on

3x100
3x120
2x140
5x160 (352lbs)


Hypers

10xBW
10x20
10x20
10x20


Dec Sit Ups

10xBW
10x20
10x20
10x20


15 mins stretching, foam rolling and shin splint rehab.

Tried out my belt for the first time, everything felt a lot tighter and form was definitely better, very pleased with my purchase.

I forgot to up the weight on hypers and sit ups, my fault for doing everything by memory, now bring on the Grand Prix!

[scott_donald]

welcome to the site...

subscribing for another rugby journal... there are loads on here now so have look if you have time....

[StackedRugby]

OHP

10x20
5x42.5
5x50
11x57.5 (127lbs)

10x42.5
10x42.5
10x42.5
10x42.5


Pull Ups

10
8
7
6


Shrugs

8x50
8x90
10x115
10x115
10x115 (253lbs)


Lat Raises

15x10
15x10


Woodchops

10x#4
10x#8
10x#8
10x#8


Explosive work with powerbags, starting with body weight up to 35kg, then 5x20, 5x25, 3x35. Shown at about 3 minutes on this video http://vimeo.com/12087084


Cheers scott, I have been looking for somewhere to post for ages. Nice to see lots of rugby players in the same place!

[StackedRugby]

Squats

5x20
5x50
5x70
3x100
2x120
5x132.5
5x132.5
5x132.5 (292 lbs)


Front Squat

3x70
3x70
5x70


Gms

10x70
10x70
10x70


DB Side Bends

10x40
10x40
10x40


Jump work
3x20
3x25
3x35
3x35
3x35


Stretch and foam roll

[StackedRugby]

Bench

10x20
5x50
5x70
x80
14x90 (198lbs)


Inc BB Bench Vol

10x52.5
10x52.5
10x52.5
10x52.5
10x52.5


BB Rows

5x50
5x70
5x80
5x90
5x90
5x90 (198lbs)


Leg Raises (These made my back feel horrible, will probably drop them)

10x5
10x5

Playing in a 7's tournament this weekend, should be fun.

[StackedRugby]

This weekend I broke my finger so cannot do a lot of lifts, will hopefully be able to do some upper this weekend. Had a sketchy squat session today.


Squats

5x50
5x70
3x100
2x120
5x135
5x135
5x135 (297lbs)
3x140 (308lbs)


Gms

10x75
10x75
10x75 (165lbs)


Wearing a belt makes such a difference for me, really supports my back and feels like all the drive is coming through my legs, I suspect I could be squatting much more but I'm going to take it session by session.

I'm also going to sack in 5,3,1 when my finger is better, I just don't think its doing anything for me and I could be progressing much faster on the Texas method.

[StackedRugby]

Press

10x20
3x40
3x50
9x60 work set (132lbs)

10x50


Push Press/Jerk

3x70
1x72.5
1x75
1x77.5
1x80
1x82.5
1x85
1x87.5
1x90
1x92.5 (204lbs)


Pull Ups

10
8
8


Sit Ups

8xBW
8x25
8x25
8x25


Had to use straps for pull ups as I couldn't hold on to the bar with my broken finger, shrugs were a no go.

[StackedRugby]

Squats

5x50
3x70
3x100
2x120
5x137.5
5x137.5
5x137.5 (302.5lbs)


Hypers

8x25
8x25
8x25


Jump work

Foam Roll



5 reps over 300lbs, very pleased.

[StackedRugby]

Bench

10x20
5x50
3x75
3x85
11x95 (209lbs)


Inc BB Bench

8x60
8x65
8x70 (154lbs)


BB Rows

10x50
10x50
8x60
8x60
painful on broken finger


Have upped the calories to over 4k the past few days, looking to get up to 102-105kg before next season starts.

[scott_donald]

when did you break the finger???

what is your weight at now???

decent session...

[StackedRugby]

when did you break the finger???

what is your weight at now???

decent session...


Last weekend.

95kg, so lost a bit of paunch, to be honest I don't think its worth it. I would like to go into next season at around 102-105kg. I'm guessing I will end up playing prop next season, I know I'm not big enough to play at a high club level but I think I will be able to hold my own in a Uni team next season if I'm strong.



Squats

8x20
5x50
5x70
3x100
2x120
1x130
5x140
5x140
5x140 (308lbs)


Gms

5X70
5x75
5x80
5x85
5x90
5x95 (209lbs)


Jump work

3x20
3x25
3x5x35

Foam Roll


Squatted three times in six days, my body is definitely going to pay for it. Pizza time.

[StackedRugby]

Press

10x10
5x30
5X52.5
3x57.5
10x62.5

8x55
8x55
8x55


Ran out of time, will finish tomorrow.

[StackedRugby]

Squats

10x10
5x50
5x70
3x100
2x120
1x130
8x137.5 (Worked out with a small bar and couldn't fit anymore weight on.)


Front Squat

3x75
3x80
3x85
3x90
3x95


BB Shrugs

10x75
10x100
10x117.5
10x117.5
10x117.5


Will have to wait till next week to workout with a full olympic bar again.