Shane_o's Rugby In-Season Log.

[shane_o_88]

Ok season is approaching and I am nearing the end of my first cycle of 5/3/1 (which I plan to use for as much of the season as possible until I stall)

The outline of my week looks as follows:

Monday:
Bench Press
Dips
Fly's
Core

Tuesday:
Rugby Training

Wednesday:
Squats
Smith Machine Shoulder Press
Calf Raises
DB Press
Leg Press

Thursday:
Rugby Training

Friday:
Deadlifts
Pull Ups
BB Rows
Shrugs
Core

Saturday:
Game

Sunday:
Rest

Side-note: Due to work I can only play every other week which completely sucks but unfortunately I dont have a choice, I have only been playing Rugby for a year and play wing/outside centre due to my size/experience. On weeks in which I am working I plan to spend around an hour after work doing sprint work/plyometrics on the weekend.

My current stats:
Bench 1RM: 92.5kg (203.5lbs)
Squat 1RM: 140kg (308lbs) << This is estimated and I feel is higher, although not tested.
Smith Machine Shoulder Press 1RM: 80kg (176lbs)
Deadlift 1RM: 145kg (320lbs)
BW: 78.5kg (173lbs)

My goals:
Bench: 105kg
Squat: 165kg
SM SP: 92.5kg
Deads: 160kg
BW: 80 - 81kg (176 - 178lbs)

I dont play at a high level as I am new to the sport but hugely dedicated and very much in love with the game. I am starting this log as a way of me keeping track and keeping my motivation levels high. My background in terms of lifting is that I have been lifting semi-serious for 3 years, in which I have put on around 12kg of bodyweight. Until I started rugby (a year ago) and joined BB I had never squatted or deadlifted in my life, and realise now how much time I wasted, but what you can you do? We all start somewhere and I feel now that I am much wiser.

So... here I go, my next workout is tomorrow (27/8/10) which is Deadlift day, im on the third week of the first cycle (5/3/1). I am not training tonight as I have a stress fracture on my fibula, doesnt affect my lifting, but sprinting etc. is a no-no for now. Am hopefully going to be back for next Tuesday.

Any-one have any feedback on the workout, or anything else mentioned?

Will just end by saying I hope this works and I stick to it, and hopefully the season goes well and goals are acheived.

Thanks for reading,
Shane.

[beertank23]

In.

[shane_o_88]

Cheers Beertank,

As you were my inspiration to attempt 5/3/1 I hoped you would be interested to see how it works for a skinny bastard like myself!
Just had my power breakfast and heading off for deadlifts etc in a bit. Will update later.

[beertank23]

Cheers Beertank,

As you were my inspiration to attempt 5/3/1 I hoped you would be interested to see how it works for a skinny bastard like myself!
Just had my power breakfast and heading off for deadlifts etc in a bit. Will update later.

Eat big son, oh and what works is periodisation, so don't be afraid to do say 9-10 weeks of hypertrophy training, to break it up.

[shane_o_88]

Eat big son, oh and what works is periodisation, so don't be afraid to do say 9-10 weeks of hypertrophy training, to break it up.

Yeah that is my plan, but def wanna get through a good few cycles of this first. Have already gained 1kg in 3 weeks of 5/3/1 so happy so far, not wanting to put on too much more weight as need to keep my speed up, but mid-season will be looking at a hypertrophy routine for sure.

On the subject of eating big I will probably post a general diet on here for critique at some stage, im not big on counting calories and macros etc. but will be interesting to see what people think.

Anyway... on with deadlift day....

[shane_o_88]

Please note, I am putting everything in kg from now as I cant be arsed converting all the time!

Deadlifts:
10 x 60kg (WU)
5 x 97.5kg
3 x 110kg
3 x 125kg

Pull Ups:
8 x BW
8 x BW
6 x BW

BB Row:
10 x 50kg
10 x 50kg
10 x 50kg

Shrugs (Smith machine):
5 x 100kg
5 x 100kg
5 x 100kg
5 x 105kg
5 x 110kg

Core:
Weighted sit ups on gym ball (8kg Med Ball) 3 x 20
Plank 3 x 1min
Bicycle 3 x 20
Side Lying Leg Raises 3 x 10

Comments:
Deads felt good, my grip is what lets me down, having to readjust after two reps of the final set. I have genetically puny forearms/wrists which hampers me, cheers Mum and Dad!

The side lying raises are to strengthen my glut med, mine is weak and causes my knees to fall inwards slightly whilst running. Increasing the strength of these will improve my running pattern and increase my sprint speed (theoretically!)

Deload coming up next week which is good as I have my first game this season on Saturday (if my stress fracture heals by then) we've had two pre-season games cancelled so far so looking forward to finally get some game time.

[beertank23]

Please note, I am putting everything in kg from now as I cant be arsed converting all the time!

Fu ck em.

[shane_o_88]

Quick update, been chilling this weekend. Hit the diet hard yesterday got through countless calories! Today though I am hanging and struggling following my porridge and PB!

Deload week starts tomorrow morning which im looking forward to. Worried about my injury though as it seems to be healing very slow, I can walk normally now but still feeling it so 50/50 for the game on Sat.

[shane_o_88]

Day 1/Week 4/Cycle 1 - Deload.

Bench:
32.5 x 5
40 x 5
50 x 5

Dips:
BW x 5
BW x 5
BW x 5
BW x 5

Fly's
12 x 10
12 x 10
12 x 10

Comments:
Felt tired today as I went early morning before work. Weights felt fine and looking forward to a light week. Think I will add weight to my dips when I start the next cycle.

[BenT]

Subbed -

i'm currently using 531 as my weights routine as well - good luck with your training buddy!

[shane_o_88]

Cheers buddy. Things are going well, only problem is Im on holiday in Spain for a week from next Weds which is gonna mess the routine up!

[shownmichle]

I appreciate the concern which is been rose. The things need to be sorted out because it is about the individual but it can be with everyone.The initiative taken for the concern is very serious and need an attention of every one. This is the concern which exists in the society and needs to be eliminated from the society as soon as possible.
==================================
Prepaid Credit (http://www.mastercreditcard.net)

[shane_o_88]

Right time for an update. Not updated for 2 weeks as I spent a week on deload which was boring and then was on holiday for a week. Got back to England last Thursday and played the first game of the season on Saturday, it was against our local rivals and I had been working towards this game for the entire pre-season. Unfortunately I was still not 100% fit so started on the bench. I came on with about 30 mins to go and we were 17-15 down. Scored with my first touch of the ball, running in at the corner. 20-17. We spent the next 20 mins defending our own 5 metre line pretty much before breaking and scoring with about 5 to go, game over, 25-17.

One point that stands out from the game was where we kicked clear down my wing, I was returning from an offside position and therefore didnt put in a good chase, for some reason their prop was waiting on the halfway, gathered and ran for 20 meters before reaching me, guy had about 3 stone on me and was going full pace by the time he got there, I put in probably the best tackle of my career so far and cut him in half, sending him back a few metres. Shoulder is still sore now though!

Anyway... back with the programme, I am continuing where I left off on 5/3/1, now starting my second cycle:

Bench:
10 x 20kg (WU)
8 x 40kg (WU)
5 x 55kg
5 x 65kg
5 x 72.5kg

Dips:
8x BW
8x BW
8x BW
8x BW
8x BW

Core/Abs:
Weighted Gym ball sit ups (6kg Med ball) 20 x 3
Bicycle 20 x 3
Side-lying leg raises 10 x 3

Decline Flys:
10 x 14kg
10 x 14kg
10 x 14kg
10 x 14kg


Maybe due to soreness from the game, or possibly due to two weeks rest, but only managed 5 reps on my final bench set today. Will see how the rest of the cycle goes but will possibly reduce or not increase the weight for the next cycle for bench. My rep max is an estimate and may be too high.

Dips felt easy, will try and figure a way to add weight to them, DB between legs next time?

[shane_o_88]

Workout from yesterday:

Squat:
10 x 40kg (WU)
8 x 60kg (WU)
5 x 85kg
5 x 97.5kg
5 x 110kg

Shoulder Press:
10 x 20kg (WU)
8 x 30kg (WU)
5 x 47.5kg
5 x 55kg
5 x 65kg

Calf Raise:
8 x 50kg
8 x 55kg
8 x 60kg
8 x 65kg
8 x 70kg

DB Snatch:
8 x 14kg
8 x 14kg
8 x 14kg

Leg Press:
10 x 100kg
10 x 100kg
10 x 100kg

Again only managed 5 reps of my final sets, probably due to fatigue but possibly as I didnt eat well at all that day. Will continue to monitor and see how the rest of this cycle goes.

[shane_o_88]

Deadlift
10 x 20kg (WU)
6 x 60kg (WU)
5 x 87.5kg
5 x 100kg
7 x 115kg

Pull Ups
8 x BW
8 x BW
6 x BW

BB Row
10 x 50kg
10 x 50kg
10 x 50kg

Shrugs
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg

Core/Abs:
Gym ball weighted sit ups 3 x 20
Plank 3 x 1.10 min
Russian Twists 8kg MB 3 x 15

Comments:
Feel better today, got my diet down a lot better and managed 7 deads at 115kg which is good. Determined to improve my pull ups though, for someone of my weight they should be much better!

[shane_o_88]

Week 2/Cycle 2/Bench Day:

Bench
10 x 20kg (WU)
8 x 40kg (WU)
3 x 60kg
3 x 67.5kg
6 x 77.5kg

Dips
8 x BW+6kg
8 x BW+6kg
8 x BW+6kg
8 x BW+6kg
8 x BW+6kg

Decline Fly's
10 x 14kg
10 x 14kg
10 x 14kg

Abs/Core:
Bicycle 3 x 20
Side lying leg raises: 3 x 10 each side.

Comments:
Very happy with the Bench today considering I got 5 reps at 72.5kg last week. Shows how much diet and preparation effects your workout I guess. Have a game this weekend and finally fit to train and play so massively motivated!

[shane_o_88]

Cycle 2/Week 2/Squat and Shoulder Press Day

Squat
10 x 20kg (WU)
8 x 40kg (WU)
5 x 70kg (WU)
3 x 90kg
3 x 105kg
9 x 117.5kg

Shoulder Press
10 x 20kg (WU)
8 x 30kg (WU)
3 x 52.5kg
3 x 62.5kg
6 x 70kg

Calf Raise
8 x 50kg
8 x 50kg
8 x 50kg
8 x 50kg
8 x 50kg

DB Snatch
10 x 16kg
10 x 16kg
10 x 16kg

Leg Press (Machine)
10 x 164kg
10 x 164kg
10 x 164kg

Core/Abs
Side Lying Leg Raises 3 x 10
Plank 3 x 1.15min

Comments:
Over the moon with the squats today, couldnt beleive I got 9 reps of a weight 5kg heavier than in the last cycle. Shoulder Press has improved as well. Calf raises still give me some problems due to the existing injury so my aim is to very gradually increase the load.

I have decided to do my Deadlift session tomorrow and take Friday as a complete rest day as I have a game on Saturday.

[shane_o_88]

Cycle 2/Week 2/Deadlift Day

Deadlift:
10 x 20kg (WU)
8 x 50kg (WU)
3 x 95kg
3 x 110kg
6 x 122.5kg (270lbs)

Pull Ups:
8 x BW
8 x BW
6 x BW

BB Row:
10 x 45kg
10 x 45kg
10 x 45kg

Shrugs:
5 x 100kg
5 x 100kg
5 x 100kg

Core/Abs:
Plank 3 x 1.15min

Comments:
Good day today. Felt the deads in my lower back slightly on the last set so might try and get a vid for a form check.
Still stuck on 8,8,6 for pull ups which is annoying but each time I do them its straight from a heavy deadlift set so maybe thats why, possibly manage to get more on deload week.

Oh side note... Never wear shorts on deadlift day again. Bye shin skin!

[shane_o_88]

Game

We lost by 7 today. First loss of the season. Really pissed off because we are a better side than them and we played poor. At the last minute our prop got called up to the first team as a front row replacement and we had no subs, therefore had to go uncontested at the scrum. Also lacking arguably our best forward we received no decent ball and got dominated at the ruck.

I scored one of our two try's but generally didnt have a good game, couldve scored a second but got tap tackled around 5 meters out and my offload from ground was intercepted.

Pissed off!

Anyway its Bench Day today so will put up how it went shortly.

[scott_donald]

sucks about loosing...

haha looking forward to bench day!!!

looking at the bench day... why flyes???

[shane_o_88]

I decided to do Flys as they are rugby specific in as much as wrapping in the tackle goes, also wanted to improve my chest more in general so wanted some isolation in there.

Does this make sense? Im up for changing things around if they will help, the points above were my reasoning for putting them in there.

Will update with Bench day in a bit.

[scott_donald]

i would say flyes really shouldn't be in there... better to use something that will benefit you over flyes like close grip bench or something along those lines...

[shane_o_88]

i would say flyes really shouldn't be in there... better to use something that will benefit you over flyes like close grip bench or something along those lines...

Ok, I may just leave them out completely and maybe move one of the assistance ex's from another day up there like shrugs for example. Or do you think an extra chest based exercise is necessary? If so I will just swap them for close grip bench.

[shane_o_88]

Cycle 2/Week 3/Bench Day

Bench Press:
12 x 20kg (WU)
8 x 40kg (WU)
5 x 65kg
3 x 72.5kg
7 x 82.5kg

Dips:
8 x BW + 6kg
8 x BW + 6kg
8 x BW + 6kg
8 x BW + 6kg
8 x BW + 6kg

Decline Fly's:
10 x 14kg
10 x 14kg
10 x 14kg

Core/Abs:
Weighted Gym Ball Sit ups: 20 x 3 x 8kg Med Ball
Bicycle: 3 x 20
Side Lying Leg Raises: 3 x 10

Comments:
So pissed off. I asked one of the trainers in the gym to spot me for my final bench set and he had his hands on the bar the whole time. Whats the ****ing point? You work in a gym so surely you have some idea of how to spot someone on bench, when I said "I am going to failure, will hopefully manage 3 or 4" and I breeze through 7 reps you should know you are obviously assisting too much. I only need you there for when/if I get stuck. Prick.

Anyway rant over.

Otherwise the session went fine, the weighted dips are brilliant but I will swapping out Fly's for CGBP next week I think. And finding someone else to spot me.

[scott_donald]

Ok, I may just leave them out completely and maybe move one of the assistance ex's from another day up there like shrugs for example. Or do you think an extra chest based exercise is necessary? If so I will just swap them for close grip bench.

from the balance that you have then def do the cgb it will definitely carryover better to your benching...

[shane_o_88]

from the balance that you have then def do the cgb it will definitely carryover better to your benching...

Ok sounds good, keep the same reps/sets 10 x 3?

[scott_donald]

Ok sounds good, keep the same reps/sets 10 x 3?

ya should be fine...

[shane_o_88]

OK cheers mate appreciate it.

[shane_o_88]

Cycle 2/Week 3/Squat and Shoulder Press Day

Squat
10 x 40kg (WU)
5 x 97.5kg
3 x 110kg
6 x 125kg (275lbs)

Smith Machine Shoulder Press
10 x 20kg (WU)
5 x 55kg
3 x 62.5kg
6 x 70kg (155lbs)

Calf Raise
8 x 40kg
8 x 50kg
8 x 50kg
8 x 50kg
8 x 50kg

BB Snatch
6 x 30kg
6 x 30kg
6 x 30kg + 5 Presses.

Leg Press (Machine)
10 x 164kg
10 x 164kg
10 x 164kg

Comments:
Few points to make about today, firstly I skipped this session yesterday as I was sore from Tuesdays training, as both the 1st's and 2nd's lost on Saturday we were given a beasting. Lost of fitness drills and hitting pads etc. There is no game on Saturday so I dont mind delaying this session anyway.
Secondly, my leg is still not 100% from the stress fracture I had 8 weeks ago. I can run but its still niggly and also the calf raises are sore so I am going light on them.
Lastly, attempted BB snatch for the first time today. I decided to do it in an effort to save time alternating DBs. Wasnt too bad, a little off balance on a few reps and the weight isnt impressive but will carry on with it I think and try to progress, I added a few presses on the end of the last set in order to hit those delts a bit more.

[shane_o_88]

Oh also...

BW update:
78.9kg (173.5lbs)

Have set a goal of 79.5kg by the end of this cycle (about a week and a half).

[shane_o_88]

Cycle 2/Week 3/Deadlift Day

Deadlift:
5 x 100kg
3 x 115kg
4 x 127.5kg

Pull Ups
8 x BW
8 x BW
8 x BW

BB Rows:
10 x 40kg
10 x 40kg
10 x 40kg

Core/Abs:
Gym Ball Sit Ups with 8kg Med Ball: 20, 25, 30reps

Comments:
Was in a rush today so skipped the shrugs. Happy to finally get 3 BW sets of pull ups. Will work towards 3 x 10 then add weight to them. Increase BB rows next cycle too.

[shane_o_88]

Right starting deload week, which is handy as Ive tweaked something in my neck during back day on Friday. Its just been one niggle after another this season and its only a few months in!
Anyway will see how it feels in the gym today and then head off to training tonight.

Fingers crossed.

[shane_o_88]

Cycle 2/Week 4(Deload)/Bench Day

Bench Press:
50kg x 5
55kg x 5
60kg x 5

Dips:
BW x 8
BW x 8
BW x 8

CG Bench Press:
35kg x 10
35kg x 10
35kg x 10

Core:
Weighted Gym Ball Sit ups: 8kg x 20, 25, 30.

Comments:
Deload is boring, but used it as an oppurtunity to focus on my form for CGBP as I've not done it in a while. Otherwise was good, neck felt alright but will see how it holds up in training tonight.

[scott_donald]

dam hope the neck holds out...

i get the same thing sometimes... sucks...

[shane_o_88]

Yeah its not too bad now but Friday night it kept me awake as it was so sore, now just a bit achy and slight pain when turning my head to the left. Nothing 2 hours of hitting bags and 200lb men wont fix im sure!

[shane_o_88]

Training was brilliant yesterday, for the first time in a while I have felt close to 100% fit. Neck held up and my stress fracture seems ok.

The first XV lost badly on the weekend so they had a meeting for the first 45mins of training, we went out and played touch, then the 1st's came out and we played another 45 mins of "rough touch" and we finished up with some rucking drills, pick and go's working down a channel of defenders.

Was shattered by the end but felt good.

Will post updates of the continuing deload shortly.

[shane_o_88]

Cycle 2/Week 4(Deload)/Squat and Shoulder Press Day

Squat
10 x 40kg
5 x 75kg
5 x 85kg
5 x 92.5kg

Shoulder Press
5 x 40kg
5 x 50kg
5 x 57.5kg

Calf Raise
40kgx8x5

DB Snatch
12kgx10x2

Leg Press Machine
100kg x 10
127kg x 10
155kg x 10

Comments:
Good session, lots of stretching today and hit the sauna and jacuzzi after, I could get used to this deload business!

[scott_donald]

solid stuff... i could so use a hot tub right now!!!!!

[shane_o_88]

Cycle 2/Week 4(Deload)/Deadlift Day

Deadlift:
10 x 20kg (WU)
5 x 75kg
5 x 85kg
5 x 95kg

Pull Ups:
8 x BW
8 x BW
8 x BW

BB Rows:
8 x 40kg
8 x 40kg
8 x 40kg

Shrugs:
5 x 80kg
5 x 80kg
5 x 80kg
5 x 80kg
5 x 80kg

Core/Abs:
Gym Ball Sit Ups: BWx3x20

Comments:
No problems here, set my goal BW for the end of this week at 79.5kg which I made. Good times.

[shane_o_88]

Cycle 3/Week 1/Bench Day

Bench Press:
10 x 20kg (WU)
8 x 40kg (WU)
5 x 60kg
5 x 67.5kg
6 x 75kg

Dips:
8 x BW+6kg
8 x BW+6kg
8 x BW+6kg
8 x BW+6kg
8 x BW+6kg

CGBP:
10 x 50kg
8 x 50kg
6 x 50kg

Core/Abs:
Gym Ball Sit Ups with Med Ball: 20x3x10kg
Side Lying Leg Raises: 10 x 3
Bicycles: 20 x 2

Comments:
Disappointed to only manage 6 reps on my final bench set. Weighted dips followed by CGBP = tricep burn! Definitely shot too high with 50kg and had an epic fail on last set, will drop the weight next week and work up from there.

[shane_o_88]

Cycle 2/Week 1/Squat and Shoulder Press Day

Squat:
10 x 20kg (WU)
5 x 90kg
5 x 105kg
10 x 117.5kg

Shoulder Press:
10 x 20kg (WU)
5 x 50kg
5 x 60kg
7 x 67.5kg

Calf Raise:
8 x 90kg
8 x 95kg
8 x 100kg
8 x 100kg
8 x 100kg

DB Snatch:
8 x 16kg
8 x 16kg
8 x 16kg

Leg Press:
10 x 173kg
10 x 173kg
10 x 173kg

Core/Abs:
None, Full body stretch only.

Comments:
Didnt feel well today, still sore from training and very tired too, somehow still managed to get decent numbers out though. Doing calf raises standing instead of seated now. COuldnt be bothered with any core stuff.

[shane_o_88]

Cycle 3/Week 1/Deadlift Day

Not done, completely lacked motivation, felt sore and not well.

[shane_o_88]

Cycle 3/Week 2/Bench Day

Bench Press:
3 x 62.5kg
3 x 72.5kg
5 x 80kg

Weighted Dips:
8 x BW+6kg
8 x BW+6kg
8 x BW+6kg
8 x BW+6kg
8 x BW+6kg

CGBP:
10 x 40kg
10 x 40kg
10 x 40kg

Core/Abs:
Gym Ball Weighted Sit Ups: 20x3x10kg med ball

Comments:
Have completely lacked motivation over the last few days, skipped Deadlift day last week and my diet has been terrible. Generally have not felt well but determined to get back on track now. Not bad numbers on bench considering the crappy diet recently. Plan on increasing the weighted dips to 8kg and CGBP to 42.5kg next week.

[shane_o_88]

Cycle 3/Week 2/Squat and Shoulder Press Day

Squat:
3 x 97.5kg
3 x 112.5kg
8 x 125kg (275lbs)

Smith Machine Shoulder Press:
3 x 55kg
3 x 62.5kg
6 x 72.5kg (160lbs)

Calf Raises:
8 x 100kg
8 x 100kg
8 x 100kg
8 x 100kg
8 x 100kg

DB Snatch:
16kg x 8
16kg x 8
16kg x 8

Leg Press (Machine):
10 x 174kg
10 x 174kg
10 x 174kg

Core/Abs:
Weighted Gym Ball Sit-Ups: 20x3x10kg
Bicycle: 20x3
Side lying leg raises: 10x3

Comments:
Good session today, motivation levels are back, including diet. I find my motivation is linked to how much core stuff I do at the end of a session lol.
Squat is improving really well and I am upping the DB snatch to 18kg next week.

[rugbykingz]

How fast are you?

[shane_o_88]

How fast are you?

Never measured 40 yard or 100m but I would say pretty fast lol.

Will try and get some times measured.

[shane_o_88]

Cycle 3/Week 3/Bench Day

Bench Press:
10 x 40kg (WU)
5 x 67.5kg
3 x 77.5kg
3 x 82.5kg (181.5lbs)

Weighted Dips:
8 x BW+8kg
8 x BW+8kg
8 x BW+8kg
8 x BW+8kg
8 x BW+8kg

CGBP:
10 x 42.5kg
10 x 42.5kg
10 x 42.5kg

Core/Abs
Weighted Sit Ups: 10x3x15kg
Gym Ball Sit Ups: 20x3xBW

Comments:
Struggled with Bench today. Barely made 3 reps on my second set and was meant to hit 85kg for final set but didnt feel I had it in me. Spotter helped my 3rd rep on the final set.
Weighted dips with the higher weight were good, and increased CGBP too.

Feeling slightly bored with 5/3/1 already so dont know if I will carry it on past xmas or just stick with it as I am making gains. Will deliberate later.

[shane_o_88]

Cycle 3/Week 3/Squat and Shoulder Press Day

Squat:
5 x 105kg
3 x 117.5kg
6 x 132.5kg

Shoulder Press:
5 x 60kg
3 x 67.5kg
3 x 75kg

Calf Raise:
8 x 100kg
8 x 100kg
8 x 100kg
8 x 100kg
8 x 100kg

DB Snatch:
8 x 18kg
8 x 18kg

Leg Press:
Missed

Core/Abs:
Gym Ball sit ups: 10kgx20x3

Comments:
Squats were good today, struggled with the snatches and skipped the leg press as I couldnt be bothered, **** attitude but really havnt been motivated recently.

[shane_o_88]

Cycle 3/Week 3/Deadlift Day:

Deadlift:
5 x 107.5kg
3 x 122.5kg
2 x 135kg

Pull Ups:
8 x BW
8 x BW
8 x BW

BB Row:
10 x 40kg
10 x 40kg
10 x 40kg

Shrugs:
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg
5 x 100kg

Core/Abs:
Gym Ball Weighted Sit-Ups: 10kgx20x3

Comments:
Struggled today as I had skipped deadlift day for the past 2 weeks, mainly as its my weakest area and I was a little aprehensive/lacking in motivation. Feels good to be back doing them though. Will deload next week, and hit them hard on the next cycle. I want to hit 4 reps on my final set for this time next cycle, with the higher weight.

[shane_o_88]

Cycle 3/Week 4

Just a quick update, this has been my deload week. Been keeping it nice and simple and emphasising more on my core/prehab stuff. All is well and playing tomorrow at fullback. Not played there before so should be interesting but really looking forward to it.

[shane_o_88]

Played fullback for the first time on Saturday and absolutely loved it!
We won 15-11 and I made a cover tackle in the corner with 5 mins to go which pretty much saved us the game (not blowing my own horn too much!) I was decent under the high ball, ran with ball in hand well, and tackled well. My kicking couldve been better but gives me something to work on.

In general was a really good win and really enjoyable game as we were defending our narrow lead for the majority of the latter part of the second half.

Only problem is that our Captain plays fullback and I was only put there as he is currently injured, he should be back soon though so may not get to play there for a while.

[shane_o_88]

Cycle 4/Week 1/Bench Day

Bench Press:
10 x 20kg
8 x 40kg
5 x 60kg
5 x 70kg
5 x 77.5kg

Dips:
8 x BW+8kg
8 x BW+8kg
8 x BW+8kg
8 x BW+8kg
8 x BW+8kg

CGBP:
10 x 45kg
10 x 45kg
10 x 45kg

Core/Abs:
Gym Ball Sit-Ups: 20x3x10kg
Plank: 1 min
Side Lying Leg Raises

Comments:
Good session, felt well motivated, getting to the point where I am struggling to get my numbers for bench so may drop the estimated 1RM for next cycle.

[scott_donald]

ahh glad you had fun and played well... my game was off due to waterlogged pitch!!! sucks...

i have been thinking about trying centre seems fun!!!

solid session too...

[shane_o_88]

ahh glad you had fun and played well... my game was off due to waterlogged pitch!!! sucks...

i have been thinking about trying centre seems fun!!!

solid session too...

Thanks man, really loving my rugby at the minute. Too bad about your game though bro.
At 225lbs you would make a menacing crash ball 12! 3 times on saturday their 12 broke our line and ran straight at me, managed to tackle well twice and once I got sat down! He was a unit though...

Im thinking about switching up 5/3/1 around the xmas break but not sure what too, may keep the same template but mix up the assistance work a bit, or may just man up and stick with it!

Checked out your log earlier, your CGBP actually makes me embarrased to post my numbers, I recon your triceps are about the same size as my quads!

[shane_o_88]

Cycle 4/Week 1/Squat and Shoulder Press Day

Squat:
2 WU sets ATG
5 x 92.5kg
5 x 110kg
5 x 122.5kg

Shoulder Press:
2 WU sets
5 x 52.5kg
5 x 60kg
5 x 67.5kg

Calf Raises:
8 x 100kg
8 x 100kg
8 x 100kg
8 x 100kg
8 x 100kg

DB Shoulder Press:
10 x 14kg
10 x 14kg
10 x 14kg

Leg Press:
10 x 164kg
10 x 164kg
10 x 164kg

Comments:
For this week I am listening to my body, at the moment its saying "ouch". Getting pain in my right hip when Im squatting and my traps and shoulders are consantly sore. For this week I am not pushing my final set, will get the reps done and concentrate on good form and push hard on the final sets in weeks 2 and 3. Also swapping DB snatch for DB press as my assistance, due to the fact that I'm hoping it will carry over to my shoulder press more, also the snatches take their toll on my legs more and I end up limping out the gym!

[shane_o_88]

Cycle 4/Week 1/Deadlift Day

Deadlift:
10 x 20kg
8 x 60kg

5 x 95kg
5 x 110kg
5 x 125kg

Wide Grip Pull Ups:
8 x BW
8 x BW
6 x BW

BB Row:
10 x 40kg
10 x 40kg
10 x 40kg

Shrugs:
5 x 90kg
5 x 90kg
5 x 95kg
5 x 95kg
5 x 100kg

Abs/Core:
Gym ball sit ups: BWx3x25
Plank: 1min

Comments:
Not a great session today, annoyed at my poor pull up ability, deadlifts wernt bad but my grip is ****, last set had to re-adjust my grip after each rep. Oh well... theres always next week.

[shane_o_88]

Cycle 4/Week 2/Bench Day

Bench:
10 x 20kg
8 x 40kg

3 x 65kg
3 x 72.5kg
3 x 82.5kg

Dips:
8 x BW+8kg
8 x BW+8kg
8 x BW+8kg
8 x BW+8kg
8 x BW+8kg

CGBP:
10 x 45kg
10 x 45kg
10 x 45kg

Core/Abs:
Weighted Gym ball sit ups: 20x3x10kg
Plank: 1min
Side lying leg raises: 3 x 10

Comments:
Barely managed 3 reps on my last set so going to have to play around with the numbers on my next cycle. Will increase weighted dips to 10kg.
Got smashed last night and the thought of squat and shoulder press makes me feel sick. Staying in bed today and will hit it up tomorrow.

[shane_o_88]

Cycle 4/Week 2/Squat and Shoulder Press Day

Squat:
20 x 10

3 x 100kg
3 x 115kg
5 x 130kg

Shoulder Press:
3 x 55kg
3 x 62.5kg
6 x 72.5kg

Calf Raises:
8 x 100kg
8 x 100kg
8 x 100kg
8 x 100kg
8 x 100kg

Standing DB Shoulder Press:
10 x 18kg
10 x 18kg
8 x 20kg

Leg Press:
10 x 164kg
10 x 164kg
10 x 164kg

Comments:
Not bad. Deadlift day today but got a game tomorrow so may not push final set to failure, lots of stretching and sauna afterwards.

[shane_o_88]

No time to lift today as Im at work. Getting bored of such a plain programme so will finish this cycle of 5/3/1 and then change things up throughout xmas and thereafter.

My thoughts are as follows:
Run the off-season WS4SB3 programme throughout xmas and then condense to the 2 day split in-season section for the rest of the season, with a third day of sprint specific training each week.

My main aims are still to pack on a bit more weight, which will come as long as I can stick to my diet, I seriously struggle to eat lots of food! And I want to improve my sprint speed as well, I am doing little power work on 5/3/1 whereas I can add box jumps etc. in WS4SB3 and add a third day of conditioning/sprint work.

I will spend the next few days coming up with a template and then post on here for feedback if anyone has any.

[shane_o_88]

So I have decided to stop 5/3/1 as I find it too boring/restrictive and kept missing days. I have put together a WS4SB type template which I plan to carry out for the rest of the season. The things I like about it are a bigger variety of exercises and also freedom to chop and change as I feel. Although I plan to stick with the specific programme below for at least 2 cycles (8 weeks). It also targets my aim to improve my sprint speed with the inclusion of box jumps, step ups with knee lifts and a specific speed training day which I plan to do before training sessions on a Thursday. Wednesday, Friday and Sunday are my planned rest days.

So the programme is as follows:

Week 1:
Day 1
ME UB
Bench Press 5RM
Military Press 5RM
Step Ups 8x3
BB row 10 to 12
ss
DB Shrugs 10 to 12

Gym Ball SU 20x2
Plank 1minx2
Russian Twists 20x2

Day 2
Box Jumps 3x3
Box Squats 6x2 (90kg)
Pull Ups 3x8
Gym Ball DB Bench 3x8 to 12
Face Pulls 3x8 to 12
DB Lateral Raises 3x10 to 12

Gym Ball SU 3x20 (ss)
Hyperextensions ↓

Day 3
8 x 5m
5 x 22m
1 x 40m
Shuttle

Week 2:
Day 1
ME UB
Bench Press 3RM
Military Press 3RM
Step Ups 8x3
BB row 10 to 12
ss
DB Shrugs 10 to 12

Gym Ball SU 20x2
Plank 1minx2
Russian Twists 20x2

Day 2
Box Jumps 3x3
Box Squats 5x2 (110kg)
Pull Ups 3x8
Weighted Dips 3x8 to 12
Face Pulls 3x8 to 12
DB Lateral Raises 3x10 to 12

Gym Ball SU 3x20 (ss)
Hyperextensions ↓

Day 3
8 x 5m
5 x 22m
1 x 40m
Shuttle

These two weeks are basically alternate, the only difference is in weeks 3 and 4 my box squat weight increases, with the reps decreasing. After running it for 8 weeks I will decide whether or not to mix up the assistance work.

Only downside is that I couldnt find a way of incorperating deadlifts in there as there are only 2 days of weight specific training, may try and find a way of including some PC work even if its not deads. GHR or Good mornings maybe?

Anyway any feedback would be appreciated, cheers.

[shane_o_88]

Bodyweight Update... 80kg (176lbs) Achieved my goal BW so now want to hit 82kg by the end of the season and hopefully go into next season at a trim 85kg!

Anyway, was my first workout on my new programme today and I really enjoyed it, something new and I like the way that you can vary the work-up sets and not be so restricted in the weights you have to lift.

Here are my numbers for today:

Day 1
Flat Bench:
10x20kg
8x50kg
5x60kg
5x65kg
5x70kg
5x72.5kg

Shoulder Press:
10x10kg
8x30kg
5x40kg
5x50kg
5x55kg

Step Ups with knee lifts:
Bench height: Around 2ft
8xBW+40kg
8xBW+40kg

BB Row ss DB Shrugs
12x30kg ss 10x20kg
10x30kg ss 10x20kg
10x30kg ss 8x20kg

Abs Superset:
Gym Ball Sit Ups x 20
Plank x 1min
Russian Twists x 20
[All x2]

Comments:
Good session, happy with the bench and enjoyed the step ups although they killed me!

[shane_o_88]

Decided to start logging my rugby training too to get a good idea of the amount of volume I am getting through on a weekly basis.

7/10/10 - Rugby training:
20 minute warm up - Light jogging and dynamic stretching

20 minute conditioning drill - touch rugby with various additional running activities during the session (running around the posts, running to touch cones etc.)

20 minute conditioning drill - Shuttle runs with the large tackle bag, pick and carry/slide the bag back and forth over a 5 metre channel, when the whistle blows do the same shuttles over the length of the pitch in teams.

5 minute push up drill - elevated legs, push ups on the coach's call.

20 minute continuation/contact drill - Group split in two teams, working on phase ball in a narrow channel, pick and go's etc with the other team defending and switch round after a turnover/try.

Good session, was knackered after the shuttle runs but on the whole felt good.

[shane_o_88]

Day 2

10 minute warm up + stretches.

Squat Jumps:
3x3

Box Squat:
90kgx2x6

Deadlifts:
100kgx3x5

Gym Ball DB Bench:
26kgx3x10

Wide Grip Pullups:
BWx3x6

Lateral Raises:
6kgx3x12

Comments:
Good session, found the box squats very easy, still suck at pullups but will get there.

[shane_o_88]

Rugby Game:
We won 53-0, was a pretty easy game, barely had to make a tackle in defence and played pretty well offensively. Scored one and assisted in another with a shweet offload lol. Should've had another try or two possibly but what can you do?

Sunday was rest day but hit some stretches in the evening as my hammys were so tight from all the sprinting on Saturday.

[shane_o_88]

Day One:

Bench Press:
10x20kg
8x50kg
5x60kg
3x65kg
3x70kg
3x75kg
3x80kg

Military Press:
10x10kg
8x30kg
5x40kg
3x60kg
3x65kg
3x70kg

Step Ups with Knee Lift:
8x30kg
8x30kg

BB Row ss DB Shrugs:
12x30kg ss 10x18kg
10x30kg ss 10x18kg
10x30kg ss 8x18kg

Abs Superset:
Gym Ball sit ups ss Plank ss Russian Twists:
20xBW ss 1min ss 20x10kg
20xBW ss 1min ss 20x10kg

Comments:
Good session, very happy to make 3x80kg on Bench, will aim to hit 3x82.5kg in 2 weeks time. Still quite sore/tight from the game on Saturday so will rest and stretch tomorrow and make sure I have a good warm up and cool down at training.

[shane_o_88]

Day 2:

Jump Squats:
3x3x20kg

Box Squats:
5x2x110kg

Pull Ups:
3x6 Wide Grip
1x7 Narrow Grip

Weighted Dips:
3x10x10kg

Face Pulls:
3x10xBW

Lateral Raises:
3x12x8kg

Core/Abs:
Gym Ball Sit Ups ss Gym Ball Hyperextensions
20 ss 15
20 ss 15
20 ss 15

Comments:
Was meant to do deads today but substituted them for facepulls as I didnt feel up to it. The whole session was average, got the numbers in but not feeling brilliant.

[shane_o_88]

http://www.youtube.com/watch?v=pJh2b-E8j0I

Have to credit my extra few reps on pull ups to this song...

[shane_o_88]

Week 3

Day 1

Bench Press:
12x20kg
8x40kg
5x60kg
5x65kg
5x70kg
5x75kg

Standing Military Press:
10x25kg
5x35kg
5x40kg
5x45kg
5x47.5kg

Step Ups with Knee Lift:
8x45kg Each Leg
8x45kg Each Leg

BB Row ss DB Shrug:
12x40kg ss 10x18kg
12x40kg ss 10x18kg
12x40kg ss 10x18kg

Abs/Core:
Gym Ball Sit Ups BWx20
Plank 1min
Gym Ball Sit Ups BWx20
Plank 1min
Gym Ball Sit Ups BWx20

Comments:
Happy to increase my 5 rep on Bench from the previous cycle. Will aim for 77.5 next time. I will be increasing either the weight or number of sets for the step ups next week, I started light and low as it was a new exercise to me and it took a while to be able to perform it with good form and balance, feel a lot more comfortable with them now so will begin increasing.

EDIT: Dissapointed with the low weight on the standing presses, I have been doing shoulder work on a Smiths machine for ages and can get much more weight out, gives me a new target and area for improvement though, so will try and get the standing presses to 60kg for 5 reps as soon as possible.

[shane_o_88]

First session back in two and a half weeks today. I was looking after my Aunties house over the Xmas period and didnt manage to get in the gym once. I am now taking creatine again as I cycled off it for a while. Had first rugby training session back two days before this session and it was so tough. Loads of fitness drills and some contact stuff at the end.

Anyway... On with the session...

Bench Press:
10 x Bar
8 x 40kg
5 x 60kg
5 x 65kg
5 x 70kg
5 x 72.5kg

Standing Behind the Head Press:
10 x Bar
5 x 35kg
5 x 40kg
5 x 40kg
5 x 40kg
5 x 45kg

Step Up with Knee Lift:
8 x 45kg Each Leg
8 x 45kg Each Leg

BB Row ss DB Shrug:
12x40kg ss 12x16kg
12x40kg ss 12x16kg
10x40kg ss 10x16kg

Core/Abs:
Weighted Gym Ball Sit Ups:
20x3x+5kg

Plank:
1min

Comments:
First session back and not feeling too bad. Not quite where I was before and have somehow lost a bit of BW since before Xmas. Very sore as Im writing this too. Hopefully with an improved diet and back on the Creatine I will get back to where I was shortly then can progress from there. Game on Saturday (tomorrow) against the only team that has beat us this season so looking forward to that. Will update later.

[shane_o_88]

Really motivated at the moment, had a great game on Saturday, we won 23-0 and I had a good game, tackling well and making some good runs. Really want to push harder now and get to 82-83kg by the end of the season, might take next week and measure my 1RM's and set some new targets for the end of the season.

Here's todays session:

Bench
10xBar
6x60kg
5x65kg
5x70kg
3x75kg
3x80kg
3x82.5kg

Military Press
10xBar(12.5kg)
8x22.5kg
8x27.5kg
5x32.5kg
3x42.5kg
3x47.5kg
3x52.5kg

Step Up's with knee lift:
8x2x52.5kg

BB row ss DB Shrugs
10x37.5kg ss 10x18kg
10x37.5kg ss 10x18kg
8x37.5kg ss 8x18kg

Pull Ups:
5x2xBW

Core/Abs:
Weighted gym ball sit ups:
20x3xBW+10kg

Russian Twist's ss Plank:
20xBW ss 30sec
20xBW ss 30sec

Comments:
Good session today, I raised the height of the bench I am using for the step ups and they killed me! Was completely burnt out by the end of this session, I tried to add in the pull ups at the end which I dont usually do and failed miserably, will leave these out in the future, the whole session felt good though and will be doing this every monday, alternating between 3RM and 5RM for the bench and military presses.

[shane_o_88]

Rugby Training - 11/01/11

Very hard session today, started off with a dynamic warm up and went on to 30m sprints, with a partner chasing you, repeated around 10 times with a jog back recovery.

Then went on to shuttle runs, two identical shuttle courses and two players racing to the finish, with a grubber kick put through and the players needing to run on and collect the ball to win.

Finished with a fitness/contact drill, groups of 4 hit pads in one 5m channel then run the width of the pitch to repeat, then come back again to the original 5m channel and hit pads a third time before going into a channel coned out into the middle of the pitch against defenders to take contact, recycle the ball and repeat until a 20m distance is covered.


My hamstrings have been really sore/tight over the last few days so skipped my usual leg workout yesterday and just went for a light swim and sauna instead, will train tonight as Thursdays are usually pretty light and then do my planned leg workout tomorrow as I am not playing on the weekend.

[shane_o_88]

Had a light training session last night, 20 minute warm up with a bit of touch rugby and then forwards and backs split, just running over some moves etc before a team runthrough at the end.

Day 2

DB Jump Squats:
14'sx3x3

Ski Jumps:
BWx10x3

Box Squats:
110kgx2x5

Wide Grip Pull Ups:
-30kgx10x3

Weighted Dips:
+12kgx8x3

Face Pulls:
BWx10x3

Lateral Raises:
8kgx10x3

Core/Abs:
Gym Ball Sit Ups ss Gym Ball Hyperextensions:
BWx20 ss BWx15
BWx20 ss BWx15
BWx20 ss BWx15

Comments:
Good session, have decided to use the assisted machine for my pullups as I wasnt able to get enough numbers with my BW to really progress, will aim reduce the amount of assistance I use every few weeks until I can get BWx10x3.
The box squats burned, but thats to be expected as I havnt squatted in pretty much 3 weeks.
No game this weekend so will try and do some sprint work on Sunday if possible before gym on Monday.

[shane_o_88]

Day 1

Bench Press:
Working to 5RM
12xBar
8x40kg
5x60kg
5x65kg
5x70kg
5x75kg
5x77.5kg

Standing Military Press:
Working to 5RM
10xBar
8x22.5kg
5x27.5kg
5x32.5kg
5x37.5kg
5x40kg

Step Ups with Knee Lift:
52.5kgx8x2

BB Row ss DB Shrugs:
40kgx10 ss 16kgx10
40kgx10 ss 16kgx10
40kgx10 ss 16kgx10

Core/Abs:
Gym Ball Sit Ups ss Plank ss Bicycles
BWx20 ss 1min ss BWx20
BWx20 ss 1min ss BWx20

Comments:
Bench felt really good today, increased by 2.5kg from last time and got 5 out relatively easy, definitely shooting for 5x80kg next time. Abs superset killed me but nice way to end the session.

BW Update: 80.5kg (177lbs)

[shane_o_88]

Rugby Training

Started the session with a light warm up then went on to sprinting/fitness work.

In pairs, one person holds the back of the others shorts and provides resistance for 5m then they let go and the person sprints out to the 22m, this is repeated 5 times each.

Then performed races to the 22m with one partner having a few metres headstart and the other trying to catch him.

Then an endurance race with one person running around the pitch, and the other one running a diagonal across the pitch trying to get to the opposite corner.

Then had a contact warm up, hitting pads in a 10m channel, recycling the ball and repeating.

Then moved into live contact, 7v7 defending your own try line, defence and attack swap once a try had been scored.


Good session but feeling the effects today, think I've sprained my shoulder joint and my hamstrings are both very tight. Its squat day today so will ensure to have a good warm up but may have to skip the upper body accessory work depending on how the shoulder feels.

[shane_o_88]

Day 2

DB Jump Squats:
14sx3x3

Ski Jumps:
BWx10x3

Box Squats:
130kgx1
130kgx1
130kgx0

Wide Grip Pull Ups
-30kgx10x3

Gym Ball DB Bench Press:
26kgx10x3

Lateral Raises:
4kgx10x3

Core/Abs:
Gym Ball Sit Ups ss Gym Ball Hyperextensions:
BWx20 ss BWx15
BWx20 ss BWx15
BWx20 ss BWx15

Comments:
Iced my shoulder before the session today and it wasnt too bad, went real light on the lateral raises still though.
Pissed I didnt get my final single with the box squat but didnt feel 100% today, will attempt the same weight in 3 weeks time and I'm sure I will kill it.

[shane_o_88]

Rugby Game

Local derby in the cup, we won 10-3 but it was a very close game against a team we should've dominated. I had a pretty poor game, made a good run in the first half but missed a few tackles and made a few errors. Overall not happy but determined to improve!

[shane_o_88]

Day 1

Bench Press:
10xBar
6x60kg
5x70kg
3x75kg
3x80kg
3x85kg (187.5lbs)

Standing Military Press:
10xBar
8x22.5kg
5x32.5kg
3x37.5kg
3x42.5kg
3x47.5kg
3x52.5kg

Step Ups with Knee Lift:
8x2x52.5kg

BB Row ss DB Shrugs:
32.5kgx12 ss 18kgx12
32.5kgx12 ss 18kgx10
32.5kgx12 ss 18kgx10

Core/Abs:
Gym Ball Sit Ups ss Plank ss Russian Twists:
BWx20 ss 30seconds ss 3kgx20
BWx20 ss 30seconds ss 3kgx20

Comments:
Just about made 3x85kg, tiny bit of help from a spotter. Same for the last set of MPs. Will use same numbers again next week and look to hit the reps without assistance. Happy with my progress on this template and will look to continue it until the end of this season.

BW Update:- 81kg (178lbs) +1lb increase in 1 week.

[scott_donald]

lots of strong pushing... nice progress lately...

[shane_o_88]

lots of strong pushing... nice progress lately...

Cheers man my bench has jumped quite a bit recently, wasnt so long ago that I was dreaming of repping more than 80kg! MP sucks though, but I will get there. Just had a look over on your journal, supersetting 100kg on bench is just insane, thats around my 1RM! Ill get there... one day!

[shane_o_88]

150th Post, woop!

Day 2

Jump Squats:
14sx3x3

Box Squats:
95kgx2x6

Pull Ups:
-30kgx10x3

Weighted Dips:
12kgx10x3

Deadlifts:
65kgx10x3

Lateral Raises ss Arnold Press:
6kgx10 ss 10kgx10
6kgx8 ss 10kgx8
6kgx6 ss 10kgx6

Core/Abs:
Gym Ball Sit Ups ss Gym Ball Hyperextensions:
BWx20 ss BWx15
BWx20 ss BWx15
BWx20 ss BWx15

Comments:
Good session, put it some light deadlifts as I was teaching a friend how to do them. Shoulder superset was good but hard.

[shane_o_88]

Day 2

Bench Press:
12xBar
8x40kg
5x60kg
5x70kg
5x75kg
5x80kg

Military Press:
10xBar
8x22.5kg
5x27.5kg
5x32.5kg
5x37.5kg
5x42.5kg

Step-Ups with Knee Lift:
8x2x57.5kg

BB Row ss DB Shrugs:
35kgx10 ss 18kgx10
35kgx10 ss 18kgx10
35kgx10 ss 18kgx10

Core/Abs:
Gym Ball Sit-Ups:
20x3xBW

Comments:
Good session today, hit all my targets and increased pretty much every weight from two sessions ago. Strength is massively improved since I have started this programme so very happy with that.

[rZi]

Hi Shane

Just finished reading all your posts and you've given me a lot of inspiration.

Im 24, from the UK and have lifting experience for about 2 years but ive just come back from a 2 year break. Im looking to get into rugby but i am aware that it's in season now, so im using this time to train. Your routines and progress have given me both ideas on what to do/how to do it and a good template to start with.

Hopefully once im settled in my new job and gym i can post my own journal.

1 Tip: post pictures showing the progress as well as the stats!

Good journal mate, keep up the good work

[shane_o_88]

Hi Shane

Just finished reading all your posts and you've given me a lot of inspiration.

Im 24, from the UK and have lifting experience for about 2 years but ive just come back from a 2 year break. Im looking to get into rugby but i am aware that it's in season now, so im using this time to train. Your routines and progress have given me both ideas on what to do/how to do it and a good template to start with.

Hopefully once im settled in my new job and gym i can post my own journal.

1 Tip: post pictures showing the progress as well as the stats!

Good journal mate, keep up the good work

Thanks mate good to hear, what position are you planning on playing? Good luck with everything and look forward to reading your journal. Will try and get pics up soon, dont know how to embed them into a post though :confused:!

[rZi]

Hoping to be playing Hooker, I can't wait im mentally pumped for it. Just need to work more on the physcial side now! Hmmm the best way to log pictures would probably be on a hosting site like imageshack.us or flickr etc

[shane_o_88]

I will have a look at that thanks for the advice, my avatar is me at about 172-3lbs so have put on a bit since then.

Good luck with the rugby career mate, let me know how you get on. I only started playing rugby a year and a half ago, I joined a team full of people who had been playing for years and years and through hard work and dedication feel I am on par with these guys now. My aim is to get into the first team hopefully in the next few seasons. If I can do it, anyone can!

Rugby Training
Warm Up, static stretches, dynamic stretches.

Grid coned off, passing around the grid, after you have passed the ball you sprint to where you passed it to and back to your cone before the ball gets around. Done this for around 10 minutes working both hands.

Area marked off from around 10 metres out and the width of the pitch.
Drill 1: Jog the 10 metres, Sprint the width, Jog the 10 metres, Sprint the width (x3 - 30 second rest)
Drill 2: Sprint the 10 metres, Jog the width, Sprint the 10 metres, Jog the width (x2 - 20 seconds rest)

Working on recycling the ball, integrating forward phases and then shifting the ball wide. Drill involved 4 people on pads as contact points, first pad is a midfield crash, second pad is a forward phase, third is another centre crash, fourth is another forward phase. After this we realign and quickly shift the ball back making sure we get wide enough and "around the corner" as the coach put it.

Good session today, my fitness levels are really not where they should be, mainly as Im doing no conditioning outside of training in an effort to put on weight. Will consider one cardio session a week from now on.

[shane_o_88]

In a desperate attempt to increase fitness, I foolishly decided to run to the gym today. This was a bad idea due to two very important reasons:

1) I had just eaten my pre workout meal + downed 3 scoops of Jack3d and water prior to leaving, due to this I barely reached the end of my road before heaving like a douche.
2) Considering the hour and a half fitness session last night, and the mile run to the gym, my legs were already dead before doing my leg workout.

Anyway....

Day 2
10 minute deep stretching

Squat Jumps:
14kgx3x3

Depth Jumps:
BWx5x1

Box Squats:
115kgx2x5

Deadlifts:
75kgx10
85kgx8
95kgx6

Wide Grip Pullups:
BWx8x3

Gym Ball DB Bench:
22kgx12x3

Lateral Raises ss Arnold Press:
4kgx10 ss 8kgx10
4kgx10 ss 8kgx10
4kgx10

Abs/Core:
Gym Ball Sit Ups ss Hyperextensions:
BWx20 ss BWx15
BWx20 ss BWx15

Comments:
Legs feel like jelly and got fed up of the core stuff at the end...
On a plus note, WG PullUps have massively improved from last time I performed them at bodyweight. Will work towards BWx10x3 then start adding weight.

[scott_donald]

well you certainly are working yourself hard these last couple days... hope the hard work pays off...

[shane_o_88]

well you certainly are working yourself hard these last couple days... hope the hard work pays off...

Yeah I am seriously tight today, may just do a light run to loosen up but essentially its rest today and tomorrow and game on Saturday.

[BobisMighty]

man if i ran to my gym, i'd never get anything done by the time i got there. good on you man.

[shane_o_88]

man if i ran to my gym, i'd never get anything done by the time i got there. good on you man.

Cheers man, its not too far to be fair only around a mile and a half or so, next time I drive there I'll get the distance on my car. May not do that on leg day in the future though....

[shane_o_88]

Rugby Game

We played the bottom of the league team today, and by 30 minutes in they had two in the sin bin and we were around 40 points up.

Bad points are that the team were really poor, so didnt really get a chance to test myself, only had to make two tackles all game.

Good points are that I played at 13 today as our regular centre was away, so some new experience for me, ran some good lines and scored twice as well. Also got a lot of sprint training in as every time I had the ball I had the confidence to score so worked well on that side of the game.

Final Score:- 102-5

[BobisMighty]

Cheers man, its not too far to be fair only around a mile and a half or so, next time I drive there I'll get the distance on my car. May not do that on leg day in the future though....
yeah that sounds like a good idea.

Rugby Game

We played the bottom of the league team today, and by 30 minutes in they had two in the sin bin and we were around 40 points up.

Bad points are that the team were really poor, so didnt really get a chance to test myself, only had to make two tackles all game.

Good points are that I played at 13 today as our regular centre was away, so some new experience for me, ran some good lines and scored twice as well. Also got a lot of sprint training in as every time I had the ball I had the confidence to score so worked well on that side of the game.

Final Score:- 102-5

great job on the win, regardless of who you were playing.

[shane_o_88]

Thanks, have my upper body day today so may run to the gym this morning.

Its 3RM today so will definitely look to hit 3x85kg for bench and 3x52.5kg on Military presses, same as two weeks ago as I remember getting them out but only just. I didnt have a game the weekend before last time as well and still a bit sore from Saturday.

[shane_o_88]

Day 1

Bench Press:
10xBar
8x40kg
5x65kg
5x70kg
3x75kg
3x80kg
3x85kg
15x50kg

Military Press:
10xBar
8x22.5kg
5x32.5kg
4x37.5kg
3x42.5kg
3x47.5kg
3x50kg
2x52.5kg

Step Ups With Knee Lift:
8x2x52.5kg

BB Row ss DB Shrugs:
10x40kg ss 10x18kg
10x40kg ss 10x18kg
10x40kg ss 10x18kg

Core Session:
Gym Ball Sit Ups with Leg Lift at top:
10x2xBW

Core Stability Bridges:
10x3xBW

Plank:
1minute

Comments:
Few points for today :-
-3x85kg on Bench was much easier, will attempt 87.5kg next cycle. Also added a light weight, high rep set at the end to increase volume slightly.
-Dissapointed with Military Press, im so close to 3 reps at 52.5kg, surely will get it next cycle?
-Decided to do one core stability specific session a week and one ab specific session a week, core stab. was good today, enjoyed it.
-The gym is 1.5miles from my house so will probably run it on my upper body days from now on to increase cardio, and try and get there faster each time.

[rZi]

Looking so far so good Shane

How do you find training in winter? Im finding it a lot easier to be honest because everybody seems to stay in when it's bad weather so i can spend time in the gym rather than in the pub heh

Any chance you could post your diet plan too? Id like to see that too

[shane_o_88]

Winter training is not bad, gym is empty and I get my cardio in during rugby training.

Diet plan should be attached, not sure if I done it right though...

Bad news is I've just got a new job, its based in the City of London which is an hour commute, and the hours are 8.15am - 6.30-7pm and I only get one lunch break. So going to severely struggle to eat as much as neccesary, and find time for the gym and training.

This log may need to take a backseat whilst I get settled in to my new job, and hopefully after a while I will have more freedom to eat more and be able to get in the gym more. Good points are that I have left my weekend job now and get to play Rugby every weekend! The main area I need to improve is getting more experience so 80 minutes every week can only be a good thing.

[rZi]

I know how you feel mate. Just started my new job this week (only 2 days in to it) and for the first 2 weeks im working 9-6 then after that they tell me it could change weekly so trying to lock down a routine is hard.

I dont have ms exel so i can't open your attachment either lol