-
6/3/15
Workout:
Incline Bench Press
45lb x 20
135lb x 16
185lb x 8
185lb x 6
185lb x 5
Seated Double Pulley Cables Rows (weight is each arm)
60lb x 16
70lb x 14
70lb x 12
Dumbbell Row
70lb x 3 x 12
70lb x 10
One Arm Dumbbell Bench Press
70lb x 14
70lb x 11
70lb x 9
Dumbbell Curl to Press
20lb x 3 x 12
Did these slow, tried to keep my ribs pinned down so not to arch my back.
I've decided to forgo a deload, and mix up the weight rep schemes a bit week to week. Looking at my log, the most success I had was when I switched the reps up more.
-
On 6/2 and 6/4 I did my tabata cardio. 4 sets of 4 minute tabata intervals (20s on, 10s off), 3 minutes rest in between pedaling at minimum of 50w.
6/5/15
Workout:
Snatch Pull
135lb x 6
175lb x 4
205lb x 4
225lb x 2
pulls all came high, but the last two sets aggravated my right foot, which has been healing from a stress fracture.
Squat
135lb x 10
225lb x 10
275lb x 10
This reminds me why I have to alternate high rep weeks into my program. even 225lb for 10 was fine until 6, then was a little rough.
Romanian Deadlift
275lb x 6
295lb x 6
315lb x 4
One-Legged Leg Press
230lb x 2
180lb x 5
180lb x 6
Glad I did this, because it made me realize there's something up with my right hip. This was way harder on my right side, and not an issue at all for my left. I could feel it in my hip and groin.
-
haha humbling of 10 rep squats...
just do what i do with work to heavier stuff then a couple higher rep sets after...
-
[QUOTE=scott_donald;1368314801]haha humbling of 10 rep squats...
just do what i do with work to heavier stuff then a couple higher rep sets after...[/QUOTE]Yeah, I used to do that. Think i'll start doing that again. I do like changing up the rep schemes though.
-
6/8/15
Workout:
Deadlift
275lb x 6
315lb x 6
365lb x 4
385lb x 4
405lb x 2
425lb x 1
345lb x 4
345lb x 3
Was supposed to hit 425lb for 2, but could only get one.
Bench Press
155lb x 6
205lb x 4
230lb x 4
255lb x 2
245lb x 2
155lb x 10
Pullups
25lb x 4
25lb x 6
25lb x 4
BW x 6 + 4 (rest pause in between)
Dumbbell Overhead Press
35lb x 15
35lb x 10
35lb x 8 + 25lb x 4 + 20lb x 4
-
still can't complain with moving all that weight really... the double will come next time...
-
[QUOTE=scott_donald;1369260221]still can't complain with moving all that weight really... the double will come next time...[/QUOTE]Yeah overall, not a bad. day.
-
6/10/15
Workout:
Hang Clean Pulls:
135lb x 6
225lb x 2 x 4
275lb x 2 x 2
225lb x 3
I liked trying to move 225lb faster, then just moving up the weight. 275lb is probably the heaviest i'll do for doubles, until i can get it up faster
Squat
275lb x 2 x 6
315lb x 5
315lb x 4
315lb x 2
Man, those last few sets just felt so heavy. Form was way off. Probably because I rushed, didn't have time for a proper warmup. I'll drop the weight next week and go for reps.
Ran out of time, as I was going to see The Daily Show right after. I'll put in what I missed on my next workout.
-
6/14/15
Rugby game
Ugh, this was brutal as I was a little tired from a wedding i had the day before. I wasn't hungover, just exhausted. Ended up starting at tight-head, then hooker, then lock. We lost, but overall not a bad day playing wise. I didn't miss any tackles.
6/15/15
Workout:
Deadlift
135lb x 6
315lb x 2 x 6
365lb x 4
385lb x 4
405lb x 2
415lb x 2
Bench Press
155lb x 6
185lb x 6
225lb x 2 x 4
245lb x 2
245lb x 1
155lb x 9 (Double wide grip)
Man, the 2 sets of 245lb were rough. But I've been trying to make my build up sets heavier. I also supersetted the last 3 over 200lb sets of bench with clapping pushups
Chinups
45lb x 6
45lb x 5
45lb x 3
BW x 6
One-legged leg press
180lb x 2 x 6
Again, felt hard for my right leg, was effortless for my left.
-
funny i used to have 2 stats in my head - missed tackles and linnets against the head...
solid work on the lifting...
-
[QUOTE=scott_donald;1370699031]funny i used to have 2 stats in my head - missed tackles and linnets against the head...
solid work on the lifting...[/QUOTE]Thanks! Yeah I always keep missed tackles in my head. We're not that great at lineouts, so I try not to think about those.
-
6/16/15
Rugby Sevens
Played sevens for close to an hour, which is exhausting. We played live, which was fun because I'm one of the biggest guys on the team playing 7s. So I just used my body to suck in defenders, then offload the ball.
6/17/15
Workout:
Incline Bench press
155lb x 6
175lb x 6
205lb x 2 x 4
215lb x 2 x 2
Seated Cable Row
143lb x 16
148lb x 14
153lb x 14
Iso-Lateral Row
70lb x 3 x 10
Did these one side at a time, slow.
One-armed Dumbbell Bench Press
70lb x 14
70lb x 12
70lb x 10
Facepulls
Forgot what weight I used, but did 3 sets of 15, very slow, trying to focus on squeezing with my upperback and not pulling with my arms so much.
-
Good to see the log still going bob, they making you play tighthead these days. your moving the wrong way!!!
-
[QUOTE=toad1;1372237423]Good to see the log still going bob, they making you play tighthead these days. your moving the wrong way!!![/QUOTE]I've the entire front row this past year, despite having lost weight. I don't know what they're thinking.
-
6/19/15
Workout:
Squats 135lb x 6
Superset
1A Squats 315lb x 3 315lb x 4 335lb x 2 320lb x 4 340lb x 2
1B Depth Jump x 5 x 2
Depth jump was stepping off an 19" box, jumping onto a 30" box.
Clean Pull from Rack, below knees
225lb x 2
235lb x 2
245lb x 2
255lb x 2
275lb x 2
Went up slow, to make sure i was still getting good height from my pulls. 255 went up as high as 225. 275 was slightly lower.
-
6/22/15
Workout:
Power Cleans
135lb x 5
185lb x 4
205lb x 3
215lb x 3
225lb x 2
235lb x 2
Clean Pull
275lb x 2
Squat
135lb x 5
225lb x 5
Superset
1A Squat 275lb x 3 295lb x 4 315lb x 2 335lb x 2
1B Jump Squat 100lb x 4 x 2
Squat
205lb x 15
going to switch to 4 days a week for a while.
-
stomped the cleans strong stuff sir...
-
[QUOTE=scott_donald;1372377163]stomped the cleans strong stuff sir...[/QUOTE]Thanks! I was nervous i might not be able to do heavy cleans anymore, since i'm out of practice. 225lb i caught fine, but 235 i did catch a little wonky. but i'll be doing these regularly now, so hopefully it'll go back up.
-
6/23/15
Workout:
Superset
1A Dumbbell Bench Press 75lb x 6 80lb x 4 90lb x 3 100lb x 2 110lb x 2
1B Clapping Pushups x 5 x 3
Dumbbell Bench felt pretty easy, so definitely going up next week.
Pendlay Rows
185lb x 4 x 8
Superset
2A Seatted Barbell Press 75lb x 5 95lb x 5 105lb x 5 115lb x 5 135lb x 5 145lb x 5
2B Medicine Ball Throw 10lb x 6 x 3
Right shoulder had a little trouble
Pullups
BW x 15 BW x10 BW x 8
-
6/27/15
Took some time off as I was on a mini vacation. Went to the gym the one bad weather day we had.
Workout:
Box Squat
45lb x 6
135lb x 10
225lb x 8
315lb x 6
345lb x 4
365lb x 3
Overhead Press
45lb x 10
85lb x 10
95lb x 10
115lb x 8
135lb x 5
155lb x 1
Cable Rows
150lb x 15
165lb x 2 x 12
165lb x 10
Superset
1A Dumbbell Flyes 25lb x 12 30lb x 2 x 10
1B Hammer Curls 25lb x 10 30lb x 2 x 6
6/30/15
Workout:
Superset
1A Bench Press 185lb x 2 x 6 225lb x 2 x 4 245lb x 2
1B Clapping pushups BW x 5 x 3
Thick Bar Barbell Row (didn't know the weight of the bar. Definitely lighter than 45lb. Weight is plates only)
140lb x 7
140lb x 9
140lb x 10
140lb x 8
These felt really good on my elbow, which has been bothering me.
Superset
2A Seatted Overhead Press 135lb x 3 x 5
2B Medicine Ball Chest Pass 12lb x 3 x 3
Pullups
BW x 15
BW x 8
BW x 6
-
7/1/15
3:00 PM Workout:
Squat
135lb x 10
225lb x 8
Superset
1A 315lb x 3 315lb x 4 335lb x 2 315lb x 3
1B Bench Jump x 4 x 3
Ran out of time waiting for the squat rack. Was also helping my friend with his mobility issues. We were working in with this irish trainer who was very knowledgeable and was helping us with issues he saw in our squat.
8:00pm Workout:
Squat
135lb x 10
22lb x 8
Superset
1A Squat 315lb x 3 315lb x 4 335lb x 2 320lb x 4 335lb x 2
1B Box Jump 30" x 5 x 3
Basically re-did the earlier squat workout. Jumps felt great after squats
Clean Pull from rack set just above knees
225lb x 2
245lb x 2
265lb x 2
285lb x 2
305lb x 2
245lb x 2 x 2
Rack was at the lowest it could go
Superset
2A Hip Adduction 100lb x 12 110lb x 12 125lb x 12
2B Plank with arm reach x 3 x 12
Trainer suggested I do the hip adduction to combat my knees form caving in. I have to say my hips feels really good the next day.
Double outside kettlebell swings (weight each hand)
44lb x 5 x 10
25 seconds rest between sets.
I like the double outside, since it's closer to where you hands are in barbell pulls
-
couple great sessions with the squats...
hows rugby shaping up for the summer???
-
[QUOTE=scott_donald;1374699473]couple great sessions with the squats...
hows rugby shaping up for the summer???[/QUOTE]Thanks! Right now we're in our sevens season. I've been practicing but haven't been able to make it to any tournaments. The club came in 3rd the first tournament in the series, but have not been able to place since. I might be playing in the next one soon. Haven't had a chance to get out as every weekend this summer I've had a wedding or a bachelor party. Everyone on this team has been getting married or engaged!
-
7/3/15
Workout:
Superset
1A Dumbbell Bench Press 80lb x 6 90lb x 4 100lb x 3 110lb x 2 x 2
1B Clapping Pushups 5 x 3
Tough to get the 110lb up.
Pendlay Barbell Row
225lb x 3 x 3
Under hand grip
225lb x 4
22lb x 5
Dumbbell Overhead Press
40lb x 12
50lb x 2 x 6
50lb x 4
Pullups
BW x 13
BW x 7 + 4
7/4/15
Workout:
Power Clean
135lb x 3
185lb x 3
205lb x 3
215lb x 3
225lb x 2
235lb x 2 x 1
Clean Pull
245lb x 2
Power Clean
185lb x 2 x 2
Squats (Superset with 2 hurdle jumps)
135lb x 10
225lb x 8
275lb x 6
315lb x 3
320lb x 4
325lb x 3
335lb x 2
345lb x 2
-
7/6/15
Workout:
Squats
135lb x 5
225lb x 5
275lb x 5
Squats(Superset with 2 depth jumps)
320lb x 3
325lb x 4
335lb x 2
335lb x 4
350lb x 2
Clean Pulls from rack (bar just below knee)
230lb x 2
250lb x 2
275lb x 2
295lb x 2
315lb x 2
250lb x 2 x 2
Fixed my setup on these, felt it a lot more in my hamstrings and glutes, got a bit more of a pop. 315lb came a little higher than I thought it would.
Hip adductor work.
-
7/7/15
Workout:
Bench Press
135lb x 5
Superset with Clapping Pushups x 3
185lb x 6
225lb x 4
235lb x 3
245lb x 2
250lb x 2
205lb x 4
Seated Iso-Lateral Machine Row
90lb x 2 x 8
80lb x 2 x 9
Superset
1A Seated Barbell Press 115lb x 10 125lb x 7 125lb x 5+115lb x 3(drop set)
1B Pullups BW x 14 BW x 2 x 8
-
7/8/15
Workout:
Deadlift
135lb c 5
225lb x 5
315lb x 5
365lb x 4
365lb x 3
315lb x 5
Iso-Lateral Chest Press
45lb x 20
70lb x 13
90lb x 8
135lb x 3
Weight was each arm
Just a mess around workout with my buddy who was looking for something to do
7/9/15
Workout:
Power Clean
135lb x 5
185lb x 3
205lb x 3
Burned a lot of time showing my friend proper clean forms, so just moved on
Squat
135lb x 5
225lb x 5
315lb x 3
315lb x 4
335lb x 3
345lb x 2
345lb x 1
-
7/10/15
Workout:
Dumbbell Bench Press
85lb x 6
95lb x 4
100lb x 3
110lb x 2
120lb x fail
think i could have gotten them if someone helped me get them up.
Swiss Bar/Football bar/multi-grip bar Pendlay Rows
135lb x 12
135lb x 15
155lb x 14
I liked the way this felt
One-Arm Dumbbell Press
45lb x 2 x 12
45lb x 10
Lat Pulldowns
165lb x 15
165lb x 2 x 12
-
7/13/15
Workout:
Cleans
135lb x 3
185lb x 3
205lb x 2
Power Cleans
225lb x 2 x 2
245lb x 1
Clean Pulls
255lb x 2
Front Squat + Back Squat
135lb x 3 + 135lb x 8
225lb x 2 + 225lb x 6
Back Squat
275lb x 2 x 6
Bench press
135lb x 10
155lb x 10
185lb x 10
195lb x 4
Pullups
BW x 10
BW x 2 x 8
Deload week so just messing around.
-
how did you like FS into BS???