Rugby Training Log

[b]Goals[/b]
- Personal
Start for my college's rugby club
Squat 500 lbs. before the first week of classes -- 550 lbs. before 2010
Deadlift 500 lbs. before the first week of classes -- 550 lbs. before 2010
Bench 250 lbs. before the first week of classes -- 300 lbs. before 2010
Push Jerk 225 lbs. before the first week of classes -- 275 lbs. before 2010
Increase speed and overrall conditioning
Win Southern California's Strongest Teen Competition
- Team
Win Southern California Rugby Conference
Compete at USA Rugby Collegiate Nationals

[b]Background[/b]
I played rugby for four years in high school but I had to sit out my first season in college due to patellofemoral syndrome. I'm working back from that injury, and slowly conditioning myself to match fitness. I typically play flanker, but my agression allows me to play any pack position or as a center in the back line if necessary. I have competed in a two powerlifting meets, winning both.

[b]Training[/b]

- Workout A
Back Squat [5RM / 3RM / 10-8-6 / 1RM / 6 x 3]
Bench Press [5RM / 3RM / 10-8-6 / 1RM / 6 x 3]
Goodmornings
Seated BB Military Press
Chin-Ups (Hammer Grip)
DB Floor Press
Abdominal Work
Fascial Stretching

- Workout B
Deadlifts [5RM / 3RM / 10-8-6 / 1RM / 6 x 3]
Push Jerk [5RM / 3RM / 10-8-6 / 1RM / 6 x 3]
T-Bar Rows
CG Bench Press
DB Snatch
BB Curls
Neck Strength / Mobility Work
Fascial Stretching

- Workout C
Front Squat [5RM / 3RM / 10-8-6 / 1RM / 6 x 3]
Incline Press [5RM / 3RM / 10-8-6 / 1RM / 6 x 3]
V-Bar Pulldowns
Standing DB Military Press (Hammer Grip)
DB Shrugs
DB Bench Press
Abdominal Work
Fascial Stretching

For the first couple of weeks cardio will be done on off-days; mostly on the row machine, stationary bike, light jogging, until my knee gets into running shape. Then I will do cardio three times a week; 1 sprint speed session, 1 longer distance fartlek, and 1 day of swimming / hiking / biking etc.

[b]Typical Diet[/b]

- Meal 1
3 whole eggs
1 piece of whole grain bread
Fish oil and multivitamin

- Pre-Workout
1 serving of creatine monohydrate

- Post-Workout
1 scoop ON Whey
1 serving of creatine monohydrate
1 glass of orange juice or 1 piece of fruit

- Meal 2
1 piece of grilled chicken / steak or 1 can of tuna
Veggies

- Meal 3
1 piece of grilled chicken / steak or 1 can of tuna
Veggies

- Meal 4
1 piece of grilled chicken / steak or 1 can of tuna
1 serving of nuts or peanut butter

- Meal 5
1 scoop ON Casein

Program starts up tomorrow afternoon, I'm excited to get in the gym and pound through some squats and try to kick my dipping habit.

[b]Workout A[/b]

Back Squats (Narrow Stance / ATG):
135 x 5
225 x 3
275 x 1
315 x 1
335 x 5

Bench Press:
135 x 5
155 x 3
185 x 5

45-Degree Hyperextensions:
BW x 15
10 x 12
10 x 12

DB Standing Military Press:
25's x 12
35's x 12
45's x 8

Chin-Ups (Hammer Grip):
BW x 5
BW x 4
BW x 4

DB Floor Press:
60's x 8
70's x 8
80's x 6

Day one down of not dipping.

[b]Workout B[/b]

Deadlift:
135 x 5
225 x 3
315 x 3
365 x 1
405 x 5

Push Jerk:
135 x 3
155 x 1
185 x 4 -- failed on 5th rep

T-Bar Row:
45 x 12
90 x 10
115 x 8

CG Bench Press:
135 x 10
155 x 8
155 x 6

BB Curls:
65 x 10
75 x 8
75 x 3 -- don't really know what happened arms were just toasted

[b]Workout A[/b]

Back Squat:
135 x 5
225 x 3
315 x 1
385 x 3

Bench Press:
135 x 5
185 x 3
215 x 3

45-Degree Hyperextension:
10 x 15
10 x 12
25 x 10

DB Shoulder Press:
30's x 12
40's x 10
50's x 6

Lat Pulldowns:
125 x 10
125 x 6

DB Floor Press:
75's x 10
75's x 6

Just thought I'd post a video of me maxing out from around January. It was my max-out day and my previous best was 365, I hit it easily, then moved up to 385, hit it, 405 hit it, and then this is my last set of 425. The rep was slow and form is kind of sloppy but hey it's meet passable and a 50 lb PR.

[youtube]<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/hCv2DC4ZppI&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/hCv2DC4ZppI&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>[/youtube]

I'd like to guess that my 1RM is right around 475 right now. Going from 315 x 1 to 475 x 1 in less than a year isn't too shabby.

[b]Workout B[/b]

Deadlifts:
135 x 5 (tried sumo stance first set, hated it)
225 x 3
315 x 2
365 x 1 (felt like ****)
405 x 1
435 x 3 (found a bottle of nose tork in my bag)

Push Jerk:
135 x 3
155 x 1
185 x 1
205 x 0
205 x 0 -- really pissed off and made the rest of my workout suck

T-Bar Rows:
45 x 12
90 x 10
135 x 8

CG Bench Press:
135 x 8
185 x 4
185 x 4

BB Curls:
65 x 12
65 x 8
65 x 8

*****ty workout today, I felt a little tricep strain benching after monday's workout. really hurt for the rest of the day, then on tuesday felt a little better, and today even better but I think that's why I was pressing low numbers.

Changes to the program...

- Workout A
Back Squat [5RM / 3RM / 1RM / Deload]
Bench Press [5RM / 3RM / 1RM / Deload]
45-Degree Hyperextensions
Standing DB Military Press
V-Bar Pulldowns
DB Floor Press
Abdominal Work


- Workout B
Deadlifts [5RM / 3RM / 1RM / Deload]
Push Jerk [5RM / 3RM / 1RM / Deload]
T-Bar Rows
Goodmornings
CG Bench Press
BB Curls
Neck Work


- Workout C
Front Squat [5RM / 3RM / 1RM / Deload]
Incline Press [5RM / 3RM / 1RM / Deload]
Chin-Ups
Hammer Grip DB Military Press
DB Shrugs
DB Bench Press
Abdominal Work

Notes -
My back squat work will be done geared, starting practicing for my meet in September. I may also wear gear during my deadlifts but it failed miserably the last time I attempted so that might change