Uberwaffle's Rugby Offseason Log

[Uberwaffle]

6/22/2010

Background
I just got done with my first season of rugby. It was a decent season, but I was just learning the game and my conditioning wasn't too good. Thus, I left a ton of room for improvement, and this log should assist me in preparing for next year.

Goals
-I just started bulking again, and I will probably continue to do so for at least 6 months.
-3-4 months before the season starts I will start to significantly ramp up my conditioning so as to perform my best on the field. (currently I am doing hill sprints/prowler/HIIT/running 2 or 3 times a week, so not too much).
-I hope to play a forward position full-time next season (ideally 8-man, but possibly prop/lock/flanker)
-Lastly, my physique goal:

http://www.freakestphysique.blogger.com.br/10504.jpg

:)

Something close to that, lol.


Program
Since I'm just getting back into lifting I have just been instinctive lifting to get my body used to it and whatnot.
However I am going to go back on 5/3/1 ASAP, once my maxes are somewhat established.

[Uberwaffle]

Tuesday June 22nd, 2010 193lbs


Incline DB Bench Press
50's x12
50's x8
The incline was pretty high.

DB Seated Shoulder Press
40's x10
40's x6.5

Barbell Deadlift
225x3
245x3
265x2
275x1 +10 second hold and long negative

Hammer Row
185x8
185x8 << Some cheating

Wide Grip Pulldown
120x?
120x?

Barbell Upright Row
95x6
95x5 <<Cheating

Hill Sprints
3 in a row, pretty good sized hill, was naseous afterwards :)

[Uberwaffle]

Wednesday, June 23rd, 2010

Power Shrug
3-4 heavy sets, can't quite remember sets/reps. I did a heel raise on each rep, so these hit my calves as well.

Front squat
135 1x8

Hill Sprint
8 total, smaller hill than last time.
I also ran around at a playground with friends.

[Uberwaffle]

Thursday June 24th, 2010

I dedicated this session to getting a rough estimate of my powerlifting maxes and total, as I have a competition on July 10th. At the comp I'm shooting for at least 315/205/350 with a belt and maybe wraps.

Squat
255x1
265x1 PR
275x1 PR
Very deep, no belt.
My previous PR was 250x1 just a few days ago. This lift is shooting up quick.

Bench
185x1 Paused
195x1
200x1
100x10
100x10
100x10
Last 3 sets were close gripped.
195 and 200 were grinders.

Deadlift
255x1
265x1
275x1
300x1
Ran out of weight. I feel like a could have hit at least 335+ pretty easily.

Chins, Barbell Row superset
2 sets each, form wasn't at all strict, I just wanted to hit my back some more.


Judging from this session, my total is probably around 850-900lbs.

[Uberwaffle]

Saturday June 26th, 2010

Deadlift
225x5
255x3
275x5 With straps
Last set was pretty hard.

Bench Press
185x1
205x0
Barely got the 205 off my chest.

Overhead Press
90x10
90x10

[martyn747]

Are you posting a summary of your workouts, or everything you did during your workouts? Because I'm struggling to understand why, in your last post, you did 185x1 and then 205x0 for bench, and then no more benching!

The workout before you did 200x1, so at the moment your max is around the 200 mark - in order to improve that you should have dropped the weight from 205 to 195 again, seen how that went, then maybe put it up to 200x1 again. By doing that regularly your bench will improve so next week you might push 205, then the week after 210 and so forth.

Please correct me if I'm wrong, but from your post it just looks like you gave up after 205x0 :)

Finally, good deep squats, keep it up!