dax's rugby training

[daxpwn]

O-Lifting September 13th PM

Clean + Jerk

95 x 2 x 2
105 x 1
115 x 2 x 2
125 x 1
135 x 2
145 x 2 x 2

Cleans from Blocks (just below knees)

115 x 2 x 3
135 x 2 x 2
135 x 2 x 2
150 x 2
165 x 2 x 2

Squats

135 x 3
185 x 3 x 3
205 x 3 x 3
235 x 3 x 2
^didn't think i would get through it, but i managed

OHP

45 x 5
65 x 5
75 x 5 x 5

[anonlifter]

i graduated last year btw. keep up the good work though. your season is about to start right? its probably the first or second week of school for you

[daxpwn]

i graduated last year btw. keep up the good work though. your season is about to start right? its probably the first or second week of school for you

I actually started a bit early so this is about my third week.

Nah school rugby doesn't start until the spring, club starts now but I'm not gonna play caps this year.

[anonlifter]

I actually started a bit early so this is about my third week.

Nah school rugby doesn't start until the spring, club starts now but I'm not gonna play caps this year.

oh i see. is this going to be your last year of rugby playing for your highschool?

[daxpwn]

oh i see. is this going to be your last year of rugby playing for your highschool?

Yeah, so i want to put all that i can into my last season of high school sports.
I was fairly dominant last season, but i really kick some ass this year.

Also where did you graduate from? i may have played you..

[daxpwn]

Wednesday i did 5 sets of push ups
80 total reps

O-Lifting September 12th PM

Squat

185 x 2 x 3
195 x 2 x 3
205 x 2 x 3
220 x 2 x 2
235 x 2 x 2
that was all that was prescribed with my percentages
but i tried 245 x 2
got the first one but the spotter did a lot of the work on the second..

Snatch

45 x 5
65 x 2 x 2
75 x 2 x 2
85 x 2 x 2
95 x 2
105 x 2
115 x 2
125 x 2
135 x 3 x 0
i caught it the last 2 times but it kept falling forward

Jerks

85 x 2 x 3
95 x 2 x 3
105 x 2 x 3
115 x 2
125 x 2
130 x 2

Power Shrugs

4 x 8 @ 135

[daxpwn]

Upper Body September 13th PM

band warm-up

Bench

45 x 12
95 x 6
135 x 12
135 x 7
135 x 5

Chin Ups

+25 x 3.5
+25 x 2
4
2

Seated DB Press

25 x 6
40's x 3 x 10

Kroc Rows

70's x 3 x 10

[daxpwn]

O-Lifting September 14th AM

Cleans

95 x 3
110 x 3
120 x 3
130 x 2 x 2
140 x 2 x 2
155 x 2 x 2
165 x 2

Front Squats

135 x 2
145 x 2
155 x 2
165 x 2
185 x 2
195 x 2
205 x 2
215 x 2
225 x 1 (fail on second)
220 x 2 PR
135 x 3 x 5

Power Snatch

45 x 3
65 x 3
75 x 2 x 3
85 x 2 x 2

[daxpwn]

O-Lifting September 17th PM

Snatch Pulls

95 x 3 x 3
110 x 3 x 3
125 x 3 x 3
135 x 2 x 2
145 x 3 x 2

Front Squats

160 x 2 x 3
185 x 2 x 3
195 x 2
205 x 3 x 2
205 x 5 PR

Power Shrugs
205 x 2 x 8
215 x 3 x 8
135 x 8

OHP
65 x 15
65 x 10
65 x 8

[daxpwn]

Upper Body September 20th PM

a workout from last friday i didn't log

also i've been really tied up with school stuff this week to be able to workout, weak i know.

Bench
45 x 8
95 x 6
135 x 10
155 x 4
137 x 7

Pull Ups
8, 7, 7, 4, 2

Seated DB Press
26 x 6
40 x 2 x 8

[daxpwn]

O-Lifting September 26th PM

Snatch Pulls

45 x 5
65 x 5
95, 105, 125 (2x3)
135 x 2 x 2
155 x 2 x 2

Behind the neck jerks
85, 105, 115 (2x3)
125, 135, 145 (2x2)

Squats
135 x 5
155 x 5
185 x 4
195 x 4
225 x 2
235 x 2 x 3
250 x 1 fail on second (very close)
250 x 1 failed on second again (couldn't get out of the hole)

[daxpwn]

Upper Body September 27th PM

Upper body band warm-up

OHP form

Bench
95 x 6
135 x 4
155 x 5 spotted helped a lot...
155 x 6 5m

Chin Ups
10 lifetime PR

Wide grip pull ups
4 +2 negatives

Low Incline DB Press
25 x 5
40 x 12
50 x 7
40 x 12

Inverted DB rows
25 x 5
45 x 4 x 10

Shoulder circuit

Front/rear/ side raises
10lbs Dumbells
10 reps each
2 circuits

Random bicept stuff with barbell

[anonlifter]

Yeah, so i want to put all that i can into my last season of high school sports.
I was fairly dominant last season, but i really kick some ass this year.

Also where did you graduate from? i may have played you..

i'm actually from vancouver lol, not west van.

btw, do u have a set routine or do u just lift by feel?

[daxpwn]

i'm actually from vancouver lol, not west van.

btw, do u have a set routine or do u just lift by feel?

Oh ok cool.

I've tried having very strict routines but I find I progress best when I do what I feel.

But I do olympic lifting 2-3x a week (in a class) which takes care of my legs, power and speed.

Then if I get 1 upper body day and 1 conditioning day I'm happy. I do sprints occasionally and also some sets of push ups when I'm not doing an upper body day.

[daxpwn]

Deadlift + Accessories September 30th PM

45 x 2 x 8
135 x 6
185 x 3
225 x 5
245 x 3
275 x 3
295 x 1
315 x 5 PR!

Pull Ups

+25 x 4
+25 x 2
5
4
6
4

Kroc Rows

55 x 5
70 x 5
80 x 6

TRX Rows

3 x 8

Random Bicep and Trap stuff for 10 minutes

PS. This is the song i used to break my Deadlift PR

http://www.youtube.com/watch?v=1q12MD5Au6g
picked up the bar at 0:24

[daxpwn]

Also just thought i show your my PR grid
showing all my best lifts, i try to break one everytime

[anonlifter]

nice dude, keep at it.

[daxpwn]

Yesterday I did about 80 push ups in 5 sets

Today I did a cross country race.
It was brutal, I think around 6-7km but it was very hilly.

Gym tomorrow

[daxpwn]

Full Body October 4th PM

Band warmup
squats/ lunges

Squats

45 x 20
135 x 5
185 x 5
225 x 5 awkward as **** cus i was wearing sweat pants, not gonna do this again
225 x 3 fail on 4
135 x 15
135 x 15

Deadlifts

135 x 5
225 x 4

Bench

45 x 10
135 x 10
135 x 5

Seated DP Press

30 x 6
35 x 3 x 10

low energy not the greatest workout

[daxpwn]

O-Lifting October 8th PM

First time o lifting in over a week or so

Jerks

45 x 5
95 x 2 x 3
my wrist started to bug me so i stopped there

Clean pulls

135 x 2 x 3
170 x 2 x 3
185 x 3 x 3

again these felt weak

Back Squats

135 x 3
155 x 3
165 x 3
185 x 3
195 x 2
205 x 3
225 x 3
235 x 3
245 x 3
255 x 0

hopefully ill get out of this lifting rut, i feel weak..

[flanker34]

Journal looks pretty good man keep it up

[daxpwn]

Journal looks pretty good man keep it up

Thanks bra, I'm doin what I can.

[daxpwn]

Tire Workout October 17th PM

tire flips x 10
heavy sled drags x 20 meters

4 rounds of the above

[daxpwn]

Squats + misc October 18th PM

Verical Jumps
10 total reps

Squats

45 x 10
135 x 8
155 x 8
185 x 5
205 x 5
225 x 5
225 x 5
225 x 6

Seated DB Press

3 x 4 with 50's

Chin Ups
15 total reps

TRX Rows

3 x 8

Stretched my legs for 10 minutes

Had a hockey game later which reminded me how much i need to work on cardio.

[daxpwn]

X-Country October 23rd

7km run

Didn't stop and I think I kept a pretty decent pace throughout, still though it was tough

[daxpwn]

Random stuff October 24th

Squats

45 x 10
45 x 10
135 x 6
185 x 6
205 x 2
225 x 5

Close grip bench press
**** ton of singles at 115

Pull ups
5
4
3
2
2
1
1

[kurse196]

Sweet log man. What position do you play in rugby for your school? One of my good buds played u16 for ontario. I personally play hooker for my school. Been playing since grade 9 and I can that rugby is easily the best sport I've ever played

[daxpwn]

Squats + other stuff October 24th PM

Squats

45 x 10
45 x 10
135 x 6
205 x 2
225 x 5

Close grip bench Press

about 30 singles at 115
kinda random but w/e

Pull Ups

5
4
3
2
2
1
1

[daxpwn]

Full Body October 28th PM

Deadlifts

45 x 5
135 x 5
185 x 5
225 x 5
245 x 5
275 x 3
295 x 2
315 x 2
315 x 2

Chin Ups
5
5
3
2
2

Bench Press

45 x 10
115 x 6
135 x 8
135 x 7
135 x 6

Incline DB Press

30's x 10
40's x 3 x 10

also went for a nice run the day before this

[daxpwn]

Sweet log man. What position do you play in rugby for your school? One of my good buds played u16 for ontario. I personally play hooker for my school. Been playing since grade 9 and I can that rugby is easily the best sport I've ever played

Thanks!

I play 10 for school. Ya rugby is a great sport, ive been playing for 7 years and its by far my favorite.
Oh thats cool, i may have played him at u14 nationals or something.