Squat
45x10 goblet
135x5
185x3x2
225x3
255x2
295x3x2
295x2x3
225x5 front
245x5 front
OHP
135x5
165x3x2
165x2
135x5
Pull ups
30
Printable View
Squat
45x10 goblet
135x5
185x3x2
225x3
255x2
295x3x2
295x2x3
225x5 front
245x5 front
OHP
135x5
165x3x2
165x2
135x5
Pull ups
30
Pull ups
30
SL hip thrusts
3x10 each side
SLDL
135x8
225x8
275x8x3
KB rows
120x10 each side
Pull ups
30
SL hip thrusts
3x10 each side
SLDL
135x8
225x8
275x8x3
KB rows
120x10 each side
Snatch
75x3
105x3
115x2
125x2x8
Clean and jerk
135x1
145x1
155x1
165x1
175x1
185x1x2
Snatch pull
185x2x3
Squat
45x10 goblet
135x5
185x3x2
225x3
255x2
295x3x3
295x2x2
OHP
135x3x2
165x3x3
Pull ups
10
3 negatives
SLDL
225x8
295x5
295x8
Deadlift
135x5
225x5
275x3
315x3
345x3
385x1x5
335x8
225x3 snatch grip
275x3 snatch grip
Snatch
45x3
75x3
105x2
115x2
125x1
135x0 had a couple other misses. This kind of threw me for the rest of the session.
125x2
125x1
115x3
Clean and jerk
135x1
145x1
155x1
165x1
175x1
185x1
Squat
45x10 OHS
45x10 goblet
135x5
185x5
225x3
255x2
295x3x4
295x2
225x5 front
245x5 front
OHP
135x3x2
170x2x3
Pull ups
30
Pull ups
30
SL hip thrusts
3x10 each
SLDL
135x5
225x8
295x5x3
Snatch
45x3
75x3
95x2
105x2
115x2
125x1
130x1x8
Clean and jerk
135x1
145x1
155x1
165x1
175x1
185x1
195x1
165x2x2
Clean pull
195x3x3
Snatch pull
165x3x3
Squat
45x10 OHS
45x10 goblet
135x5
185x5
225x3
255x2
295x3x5
225x5 front
255x3 front
OHP
135x5
170x3
170x2x2
Pull ups
10
3 weighted
KB rows
120x5x2 each side
Yesterday
Deadlift
135x5
225x5
275x100 divided over 15or so sets
Today
Snatch
75x5
95x3
115x2x
135x1x10
Clean and jerk
135x1
155x1
175x1
185x1x5
Snatch pulls
185x2x3
Squat
45x10 ohs
45x10goblet
135x5
185x5
225x3
255x2
305x2x5
225x5 front
255x4
OHP
135x5
170x3x2
170x2
Pull ups
30
Pull ups
30
SLDL
225x8
315x8x3
Dips
3x5
Snatch
45x5
75x3
95x3
115x2x2
140x1x10
Clean and jerk
140x1
160x1
170x1
190x1x3
Squat
45x10 ohs
45x10 goblet
135x5
185x5
225x3
255x2
305x3
305x2x4
225x5 front
OHP
135x5
170x3x3
Pull ups
15
KB rows
120x5x2 each side
Deadlift
135x10
225x5
275x5
315x5
365x5x5
Stiff leg deads
225x8
315x5x3
Snatch
45x3
75x3
95x3
Was alittle tight from deads yesterday, didn't try to push much harder
Drop snatch
115x3x3
Clean and jerk
135x2
155x1
165x1
175x1x4
Snatch pulls
175x2x2
Squat
45x10 goblet
45x10 ohs
135x5
185x5
225x3
275x2
305x3x2
305x2x3
OHP
135x5
175x2x3
Pull ups
30
Snatch
45x5
75x5
95x3
115x2
135x1
Flexibility/concentration was off this week.
Clean and jerk
135x2
155x1
175x1
185x1
195x1x2
Hang snatch
115x2x3
Squat
45x10 goblet
135x5
185x5
225x5
275x1
305x3x3
305x2x2
225x5 front squat
255x3 front squat
OHP
135x3
155x1
175x3
175x2x2
Pull ups
30
Yesterday:
Deadlift
135x8
225x5
295x5
335x3
385x3x5
315x10
Today:
Snatch
45x3
75x3
95x3
105x3
115x2
125x1
135x1x3
145x1
Clean and jerk
145x1
165x1
175x1
185x1
195x1
205x1
Squat
45x10 goblet
135x5
185x5
225x5
275x1
305x3x4
305x2
OHP
135x5
155x1
175x3
175x2x2
155x2
135x3 last few were drop sets
Pull ups
30
KB rows
120x6x2 each side
Pull ups
30
Single leg hip thrust
3x10 each side
SLDL
135x8
225x5
275x5
335x8
Dips
3x5
Snatch
45x5
75x3
95x2
105x2
115x2
135x1x5
Clean and jerk
135x1
145x1
165x1
175x1
185x1
205x1
Snatch pulls
185x2x3
Squat
45x10 goblet
135x5
185x5
225x5
275x1
305x3x5
OHP
135x5
155x1
175x3x2
175x2
Pull ups
5
10 weighted
Had a little hammy issue. Pulling and running is a little tricky but squatting seems to be ok.
Squat
45x10 goblet
135x5
185x5
225x5
275x1
325x1x5
275x3
OHP
135x3
155x2
175x3x3
Pull ups
30
Did some yoga this morning. Hammy is still a little off, didn't want to aggravate it with anything else. It was more emphasis on the stretchy bits and it was pretty challenging. I always thought i had decent flexibility but apparently not. At least compared to the instrucor.
Sup bro not sure if you're aware but I've been reading a lot about Nordic hamstring curls and how they prevent hamstring and knee injuries. Might be something you'd be interested in. Love the log
[QUOTE=idunnobrah;1427207791]Sup bro not sure if you're aware but I've been reading a lot about Nordic hamstring curls and how they prevent hamstring and knee injuries. Might be something you'd be interested in. Love the log[/QUOTE]
Thanks man. I did those off and on a couple years ago but they never stuck. I'm about to scale back on weighted lifts for the start of rugby so maybe these can fit in better.
My hip has also been a bit sore lately, I wonder if it's related. I had a shoulder and pec issue a while back and I always felt there was a connection.
Squat
45x10
135x5
185x5
225x5
275x1
325x1x6
OHP
135x3
155x1
180x2x3
Deadlift
225x3
275x3
315x1
365x1
Hammy was a little unstable so stopped there.
Nordic ham curls
2x5 w/lots of assistance
Pull ups
20 (10 weighted)
Did some yoga again today, this time focusing on strength. I was definitely getting a good workout.
Yesterday was a circuit-type session. Ten rounds of:
5 pull ups
5 burpees
5 kb swings
Im 15 and Im just starting to play rugby next week, it looks very fun. I did some sprints today because my cardio isnt the best, what do you do for cardio?
[QUOTE=politiks;1428063591]Im 15 and Im just starting to play rugby next week, it looks very fun. I did some sprints today because my cardio isnt the best, what do you do for cardio?[/QUOTE]
I don't do much extra cardio in-season. But I will do some conditioning and touch rugby in the off season to stay loose.
Regardless of what extra cardio you do, there is definitely an adjustment phase when you're new. For me, what helps most i HIIT, like ladder sprints with a burpee at each phase. But your mileage may vary.
Hammy was feeling good enough to get some Oly work in but didn't pick up where I left off exactly.
Snatch
45x3
75x3
95x2
105x2
115x2x2
125x2
Clean and jerk
135x2
155x1
165x1
175x1x5
Deadlift
135x5
225x3
275x3
315x3
365x1
405x1x5
Hammy was meh, but serviceable. Probably going to take it easy at practice tomorrow.
Squat
45x10 goblet
135x5
185x5
225x5
275x1
325x1x7
275x4
OHP
135x3
155x1
180x2x3
180x1
Pull ups
30
Pull ups
30
Single leg hip thrust
3x10 each side
Nordic ham curls
3x5 w/a lot of assistance
These actually made legs feel really loose overall. I like them.
Snatch
45x3
75x3x2
105x1x3
115x1x2
135x1x6
Clean and jerk
135x2
155x1
175x2+1x5
Snatch pull
175x2x3
Squat
45x10 goblet
135x5
185x5
225x5
275x1
325x1x8
225x5 front
OHP
135x5
155x1
185x1x3
155x3
Pull ups
15 weighted
SLDL
225x8
315x8
Squat
45x10 goblet
135x5
185x5
225x5
275x1
325x1x8
225x5 front
OHP
135x5
155x1
185x1x3
155x3
Pull ups
15 weighted
SLDL
225x8
315x8
Tried something different today, was going for snatches and squats but really wasn't feeling it. What I'm probably going to do is continue Oly lifts on Mon and Thurs, strength on Tues, and drop the Friday lifts during the season.
Did deadlifts this afternoon no problem.
Deadlift
135x5
225x5
275x5
315x5
385x5x4
Squat
45x10 goblet
135x5
185x5
225x5
275x1
335x1x3
275x6
OHP
135x5
185x1x3
135x6
KB rows
120x10 each side
some very respectable lifts there mate especially your olympic lifts! why dont you do conditioning In-season?
[QUOTE=Bignik92;1429912001]some very respectable lifts there mate especially your olympic lifts! why dont you do conditioning In-season?[/QUOTE]
Thanks mate. Actually this winter was the first time in a few years where I didn't do a whole lot of conditioning. Main reason is commitments at home. I've found that I can get my stamina up relatively quickly, conditioning for me is more of a way to keep from getting too fat. But I've also recently invested in a small weight sled that I plan on using more regularly.
Edit: just reread your post. We do some conditioning in training in-season, but I don't do any extra.
Pull ups
30
Single leg hip thrust
3x10 each side
Nordic ham curl 2x5
Think I developed some quad tendonitis last week. Can't squat. Was able to play 80 minutes on Saturday. But I'm feeling it this week.
OHP
135x5
155x3
165x3
165x2x2
Pull ups
20
Just felt weak overall. Sucks to have to take time off but probably have no choice.
Pro tip: don't overdo it.
Pull ups
30
SLDL
135x8
225x8
315x5x3
275x8
Knee area felt better but can't do any kind of squat motion.
Hang power snatch
45x3
75x3
95x3
105x2x5
Hang power clean and press
105x2
135x2x5
Hang snatch pull
155x3x3
Deadlift
135x5
225x6
275x3
315x3
365x3
405x3
405x2
Wanted to hit 405x3x4 but I guess the time off didn't help. Will try next week.
385x4
315x10
Front squat
135x5
Just wanted to try my knee out. Was stiff but not as bad. Might try light back squats tomorrow and get back on track.