Westside & Rugby Training Journal

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Introduction

I’m a rugby player and my goal this off-season is to increase my general athletic capacity: strength, speed, and conditioning. I will be following Westside training principles and doing a lot of GPP to increase my work capacity and my conditioning. However as traditional Westside training calls to work up to a true 1-3 RM on ME movements, I will only be working up to 1-3 singles of +90% because I will be losing weight and introducing conditioning into the program (much like Joe Defranco’s protocol in WS4SB). My previous PL total was in the ball park of 1300 lbs, but being hampered by an injury and going through physical therapy for three months has decreased my strength drastically. In the next few weeks I plan to drop a lot of excess fat gained during my injury period and horrible nutrition and return to 10-12% BF, and I will get my squat, bench and deadlift numbers to skyrocket to +500 / +300 / +500 again. I don’t believe in overtraining; I train hard, I train often, and I rest a lot.

Monday – ME Lower
Tuesday – Rugby Practice, GPP, or Sprints
Wednesday – ME Upper + GPP
Thursday – Rugby Practice, GPP, or Sprints
Friday – DE Lower
Saturday – Recovery Day
Sunday – DE Upper

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ME Upper

Starting Weight: 250 lbs





Dynamic Warm-Up (15 minutes)
Knee Rehabilitation Stretches (5 minutes)

Floor Press
45 + chains x 5
45 + chains x 5
45 + chains x 5
135 + chains x 5
135 + chains x 5
185 + chains x 3
205 + chains x 1
225 + chains x 1
225 + chains x 1
225 + chains x 1

Narrow Grip 3-Board Press
205 x 8
205 x 8

DB Rows
60's x 8
60's x 8
60's x 8

Static Stretching (5 minutes)

Jump Rope
5 minutes

Ice Therapy (20 minutes)

Notes:
So far, so good. My diet has been spot on today so far, and training went really well. My gym got rid of the 500-600 lbs tire they had in the back though so that was kind of a bummer, but I jumped rope for a few minutes for some GPP. My goal is to get down to around 215 lbs @ 10-12% BF.

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Conditioning

Dynamic Warm-Up (15 minutes)
Knee Rehabilitation Stretches (2 minutes)

Sprints
25 yards x 5 (short rest intervals)
--5 minute rest--
50 yards x 3 (short rest intervals)
--5 minute rest--

I forgot that the local high school lacrosse team was still in session so I was kicked off the football field before I could finish anymore, but it was still a grueling workout for someone who has not seriously run in over two years.

Static Stretching (5 minutes)

Ice Therapy (multiple 20 minute sessions)

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DE Lower

Dynamic Warm-Up (15 minutes)
Knee Rehabilitation Stretches (5 minutes)

Broad Jumps
5 x 2 jumps

Speed Deadlifts
135 + monster mini's x 3
135 + monster mini's x 3
135 + monster mini's x 3
135 + monster mini's x 3
135 + monster mini's x 3

45-Degree Back Extensions
2 chains x 5 + 1 chain x 5 + BW x 5
2 chains x 5 + 1 chain x 5 + BW x 5

DB Shrugs
75's x 8
75's x 8
75's x 8
75's x 8

Lying Sit-Ups
25 x 10
25 x 10

Static Stretching (5 minutes)

Ice Therapy (20 minutes)

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Hi Orlando PD, I'd like to report a rape in Boston...

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Forget Recovery, Prowler Time!

The gym will be closed on Memorial Day so I figured I might as well get in some extra work now, and just push my recovery day to Monday.

Dynamic Warm-Up (5 minutes)

The Prowler Sprint Challenge
70 lbs x 40 yards (low handles)
--60 seconds rest--
70 lbs x 40 yards (high horns)
--60 seconds rest--
70 lbs x 40 yards (low handles)
--60 seconds rest--
70 lbs x 40 yards (high horns)
--60 seconds rest--
70 lbs x 40 yards (low handles)
--60 seconds rest--
70 lbs x 40 yards (high horns)
--90 seconds rest--
120 lbs x 20 yards (low handles)
--no rest--
120 lbs x 20 yards (high horns)

...done, pass out, ice, eat, sleep

PM Session

bored as hell tonight so...

Jumping Rope
10 minutes

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DE Upper

Dynamic Warm-Up (15 minutes)
Knee Rehabilitation Stretches (5 minutes)

Speed Bench
45 + chains x 5
45 + chains x 5
45 + chains x 5
135 + chains x 3 (RG)
135 + chains x 3 (RG)
135 + chains x 3 (RG)
135 + chains x 3 (NG)
135 + chains x 3 (NG)
135 + chains x 3 (NG)
135 + chains x 3 (CG)
135 + chains x 3 (CG)

DB Shoulder Press
60's x 5
60's x 5
65's x 3
70's x 3

V-Bar Pulldowns
125 x 8
125 x 8
150 x 6
150 x 6

Static Stretching (2 minutes)

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Taking today off. I'll be icing my knee on and off throughout the day, it's holding up pretty well and it's great that the stiffness from the tendinitis is pretty much gone. I still have a lot of work to do before it's 100% though.

ME Lower tomorrow and some prowler work then I have a shift tomorrow night, going to be great...

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ME Lower

Dynamic Warm-Up (15 minutes)
Knee Rehabilitation Stretches (5 minutes)

Back Squats
135 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
335 x 1

Rack Pulls (Below Knee)
225 x 12
225 x 12

Swiss Ball Hamstring Curls
BW x 8
BW x 8
BW x 8

DB Shrugs
80's x 8
80's x 8
80's x 8

Static Stretching (5 minutes)

Sprints
20 yards x 3 (short rest)
40 yards x 3 (short rest)
10 yards back-pedal + 20 yards turn and go x 2 (short rest)

Ice Therapy (20 minutes)

Notes:
First day squatting heavy since I finished up physical therapy. I kept it pretty light, and didn't want to take out my knee wraps just yet. I haven't lost that much strength which is great, I feel that I could have easily doubled 405 with wraps and a belt on.

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ME Upper

Weight: 247 lbs (-3 lbs)

Dynamic Warm-Up (10 minutes)
Knee Rehabilitation Stretches (2 minutes)

Bench Press
45 + lots of chains x 5
45 + lots of chains x 5
45 + lots of chains x 5
135 + lots of chains x 5
135 + lots of chains x 5
185 + lots of chains x 1
185 + lots of chains x 1
205 + lots of chains x 1
205 + lots of chains x 1
215 + lots of chains x 1
225 + lots of chains x 1

Narrow Grip 3-Board Press
225 x 5
225 x 5
235 x 2

DB Rows
70's x 8
70's x 8
70's x 8

Face Pulls
30 x 12
30 x 12

Ice Therapy (20 minutes)

Notes:
Worked out at a different gym today with a buddy of mine, he brought his chains along too so I was pressing about 60 lbs. of chains instead of 15-20 lbs. Felt great today and glad to see my weight decreasing. I'll take pictures every couple weeks or so.

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I figured this would be the best way to schedule my "at the track" sessions:

Tuesday - Speed Focus

Thursday - Agility, Mobility, Change of Direction Focus

Saturday - Conditioning

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Field Agility

Dynamic Warm-Up (10 minutes)
Knee Rehabilitation Stretches (2 minutes)

20 yard sprint
20 yard sprint
20 yard sprint
-- 3 minute rest --
10 yard back-pedal + 20 yard turn and go to the left
10 yard back-pedal + 20 yard turn and go to the left
10 yard back-pedal + 20 yard turn and go to the left
-- 3 minute rest --
10 yard back-pedal + 20 yard turn and go to the right
10 yard back-pedal + 20 yard turn and go to the right
10 yard back-pedal + 20 yard turn and go to the right
-- 3 minute rest --
25 yard shuffle to the right + 25 yard sprint to the left
25 yard shuffle to the right + 25 yard sprint to the left
25 yard shuffle to the left + 25 yard sprint to the right
25 yard shuffle to the left + 25 yard sprint to the right
-- 3 minute rest --
100 yard run @ 70%
100 yard run @ 70%

Static Stretching (5 minutes)
Ice Therapy (20 minutes)

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I apologize for the lack of posting, I had to help my friend move out of her house and it took two days but it was pretty good work.

Updated Training
Monday - ME Lower
Tuesday - Speed Training or Rugby Practice
Wednesday - ME Upper
Thursday - Agility Training or Rugby Practice
Friday - Off
Saturday - Conditioning
Sunday - DE Upper

I started taking Animal Cuts this morning. I've never tried a fat burner before and was interested.

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ME Lower

Weight: 250 lbs (-0 lbs)

Dynamic Warm-Up (10 minutes)
Hip Mobility Circuit (5 minutes)
Knee Rehabilitation Stretches (5 minutes)

Back Squat
135 x 5
135 x 5
225 x 5
225 x 5
275 x 1
315 x 1
365 x 1
405 x 1
425 x 1

Back Extensions
2 chains x 10 + 1 chain x 5
2 chains x 10 + 1 chain x 2

Bulgarian Squat
25's x 8
25's x 8

Lying Sit-Up
25 x 10
25 x 10

Standing Abdominal Plate Rotations
45 x 10
45 x 10

Static Stretching (5 minutes)
Ice Therapy (20 minutes)

Notes:
Squats felt great today, I used my knee wraps for 365, 405, and 425. They actually felt surprisingly light, which is surprising because my last raw max was only 445 and I moved my friends entire house these past few days. I can't wait to break into the 500's in the next few months. Since I had such a great session I only did some light accessory work. I realize that I have to scale back some of my lower work because I'm conditioning 3x a week.

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Speed Day

Dynamic Warm-Up (10 minutes)
Knee Rehabilitation Stretches (2 minutes)

20 yards @ 100% x 3 (start from "tackled" position)
40 yards @ 100% x 3 (start from standing position)
20 yards flying @ 100% x 3
50 yards tire sled drag @ walking
50 yards tire sled pull @ walking

Static Stretching (5 minutes)
Ice Therapy (20 minutes)

Total Speed Work: 240 yards

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floor pressing tomorrow, hell yeah!

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ME Upper

Dynamic Warm-Up (10 minutes)
Hip Mobility Circuit (5 minutes)
Knee Rehabilitation Stretches (5 minutes)

Floor Press
45 + chains x 5
45 + chains x 5
135 + chains x 5
135 + chains x 5
185 + chains x 1
185 + chains x 1
205 + chains x 1
225 + chains x 1
245 + chains x 1
255 + chains x 1

Narrow Grip Reverse Band Floor Press
225 - two monster mini's x 2
225 - two monster mini's x 2
225 - two monster mini's x 2
225 - two monster mini's x 2

DB Rows
70's x 5
75's x 5
75's x 5

Face Pulls
45 x 12
45 x 12

Straight Bar Curls
65 x 8
65 x 8
65 x 6

Static Stretching (5 minutes)
Ice Therapy (20 minutes)

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Agility Day

Dynamic Warm-Up (10 minutes)
Knee Rehabilitation Stretches (2 minutes)

Agility Ladder
hop scotch (R, LR, L, RL...) x 3
zig-zag hops x 3

Sprints
10 yards back-pedal + 20 yards left turn and burn
10 yards back-pedal + 20 yards left turn and burn
10 yards back-pedal + 20 yards left turn and burn
10 yards back-pedal + 20 yards right turn and burn
10 yards back-pedal + 20 yards right turn and burn
10 yards back-pedal + 20 yards right turn and burn
-- 5 minutes rest --
5-10-5 (5 yards sprint + 5 yards back-pedal + 10 yards sprint + 10 yards back-pedal + 5 yards sprint, 5 yards back-pedal)
5-10-5 (5 yards sprint + 5 yards back-pedal + 10 yards sprint + 10 yards back-pedal + 5 yards sprint, 5 yards back-pedal)

Tire Sled
100 yards drag @ walking
100 yards drag @ walking

Static Stretching (5 minutes)
Ice Therapy (20 minutes)

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What do BIG BABIES do best!?

DROOL

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HORRIBLE DE Upper

Dynamic Warm-Up (10 minutes)
Hip Mobility Circuit (5 minutes)
Knee Rehabilitation Stretches (5 minutes)

Speed Bench
45 + chains x 5
45 + chains x 5
45 + chains x 5
135 + chains x 3 (RG)
135 + chains x 3 (RG)
135 + chains x 3 (RG)
135 + chains x 3 (NG)
135 + chains x 3 (NG)
135 + chains x 3 (NG)
135 + chains x 3 (CG)
135 + chains x 3 (CG)

Incline DB Press
65's x 8
65's x 6
65's x 6

V-Bar Pulldowns
150 x 8
150 x 6
150 x 6

Lateral Raises
10's x 12
10's x 12

Static Stretching (5 minutes)
Ice Therapy (20 minutes)

Notes:
Only got four hours of sleep last night and spent the whole morning driving some friends to the airport. Gym was crowded and I just really wasn't that focused. Good news is animal cuts is working amazingly, I'm down about 3 lbs already in 5 days. Prowler tomorrow.