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Altered the plan slightly with rep schemes. Focused more on warm up and did no conventional deads.
Overhead squat
65X5x2
Snatch
85X3
115X3x3
Clean and jerk
135X3+1 jerk in third rep
165X3x3+1 jerk
Snatch pulls
225X3x5
Clean pulls
225X3 almost felt like I could've cleaned this if I were fresh.
275X3x5
OHP
95X8
135X5
170X3x5
Pullups
5X6
Barbell rows
135X5
170X5x5
Dips
3X12
Nothing much to log for Friday. I think I was burnt out from pulling Wednesday and squats sucked. Did get out for a conditioning session yesterday, though. Feel my speed might be improving.
Today:
OHP
95X8x2
135X5
175X3x5
Pullups
5X7
Barbell row
175X5x5
Dips
1X6
+30# x5x3
I think I will try a new formula with my 10x3 squats. Friday will be a new 10x3 day and Monday will be Friday's weight done 3x5. If I fail the 3x5, drop10 pounds and do 5x5, next session do the prior 3x5 weight, then jump to the new 10x3 for the session after that.
Squats sucked again. Think it was upper back fatigue/rounding. Might need to revise my split.
Front squat
165x5
225X5
255X5
255X3
245x3x3 paused
Sumo deads
225X5
275X5
345X5x5
KB swings
100x150 over 4 sets
Snatch
45X3
65X3
85X3
115X3x3 kind of ended up like a lower power snatch
Clean and jerk
135X3
175X3x3 jerks kind of iffy at the end
Clean pulls
225X3
295X3x5
Barbell rows
185X5x3
Kroc rows
100X10 each
100X15 each
Plan was to do upper and lowet today but only got to lower.
Front squat
135X8
185X5
225X3
255X6x4
Drained after that.
Sumi deads
245x5
355X5
Probably need to do a better job ramping.
OHP
95X8
135X5
Fin
OHP
95X8
135X5
165X5x3
Pullups
7X5
Barbell row
135X5
185X5x3
Dips
1X8
35+ BWx6x2
Kroc rows
100x20 each. Did these with my kettlebell. Kind of awkward but works.
KB swings
100X250 spread out over 20 minutes on the minute. Thumbless grip.
Front squat
135X8
185X5
275X1 missed 2nd rep
225X8x3
Back squat
225x3
255X1
295X1 This came up pretty easy but legs were torched.
Sumo deads
225X5
275X5
335X5
365X5
Deficit conventional deads from 3"
225X5
315X3x3
Vacation next week. Not sure what my schedule will be like for the next two weeks. Gonna try to hit the gym though. Might try for a front squat max (295?) Friday. Today I used a 1" board under heels. Might look into lifting shoes soon. Also did a 10 second hold in the front rack position with 365. THAT was tough.
I might try for ramping 1x5 a la Bill Starr. I want to hit and maintain a 315 5rm by the stary if training in August. Just under 2 months to do that. Front squats that is.
OHP
95x5
135X5
155X5
170X5
Snatch
65X3
75X3
115X3x3
Front squat
135X5
185X5
Pullups
6X5
Barbell row
195x5x3
Dips
3X12
No energy for Oly lifts. Might go back to more of a MWF full body. I have been spending too much time working out and then burn myself out when I spend rest days doing housework. Will focus on a plan when I get back from my trip.
Did a quick workout last Saturday before leaving and also Monday. Worked up to a 5rm of 255 both days. Part of the reasoning was I am sure my bar doesn't actually weigh 45# and sure that us partly why I failed last time I traveled.
Today:
Front squat
135X5
185x5
225X5
245X5
265X5
225X8 paused. The 265 came up pretty easily.
OHP
95X8
135X5
155X5
165X5
Klokov press
95X8x2
Pullups
5X6
Sumo deads
225X5
275X5
315X5
345X5
365X5
Barbell row
135X5
185X5x3
Kroc row
100x20 each side
Dips
3X10
Front squat
135X5
185X5
225X5
255X5
275X3
275X1 for kicks
225X8 paused
OHP
95X5
135X5
155X5
170X3
Sumo deads
225X5
275X5
315X5
345X5
Deads
315X5
Pullups
4x5
Barbell row
135X5
195X5x3
Dips
2X10
Kroc rows
100X20 each
Kind of a quick turnaround, might explain some of the low #s on accessories. Went mostly on feel.
Wednesday I was a little torched from playing touch the day before. I managed a few sets of power snatches and some OHS but was in no shape out mindset to continue. Also videoed myself snatching and realized I am pretty slow with the bar! That is something that I will address by increasing frequency or skipping altogether.
Today I am splitting my workout in two halves. A note about today, I used a belt for my heaviest set for the first time since I began lifting again nearly two years ago. I think it made a positive difference. One problem I think I have is coordinating and concentrating on keeping core tight in the middle of the lift.
Front squat
135X5x2
195x5
235X5
255X5
275X5 belted, 5rm, helped me grind out last two reps.
OHP
95X8
135X5
155X5
170x5 belted, 5rm
Sumo deads
225X5
275X5
315X5
335 didn't want to budge. Might try this again later.
Yesterday continued.
Pullups
5X5
Dips
3X10
Barbell row
135X5
185X5x3
Kroc row
100X20x2 each
KB swings
100X15x10
100X10x10 on the minute
Front squat
135X5x2
195X5
235X5
255X5
285X3
235X8
OHP
95X8
135X5
155X5
175X3
145X8
Sumo deads
225X5
275x5
315X5
345X5
As front squats go up having to reset deads.
Pullups
4X5
Kroc rows
100X20x2 each
Gave Oly lifts another try. Felt a lot more stable but didn't quite keep track of every rep, but did concentrate on tapping a few sets.
Power snatch
45x3
65X3
95X3x3
125X1x3 All from hang up to this point
135X1x5 from floor.
Still looked slow, worked on getting hips extended instead of breaking from floor slowly.
Clean and jerk
135X3
165X2
185X1x2
Part of my form looks off a bit when the weight is lighter. I tend to just muscle it up instead of explode. Heavy jerks were a little bit pressed.
Deads
225x5
315X5
I tried to rig a makeshift farmer's walk. I walked around my yard for about 40m holding two 90# plates to dumbbell handles in both hands (180# total). Traps felt fried but was an awkward setup. Might try.something different later to make.
I was burnt Friday, I think my back took a hit from farmers walks on Wed. I managed a few sets of squats but nothing else. Saturday I worked in some conditioning and Kb swings.
Front squat
135X5x2
185x5
225X5
255X3
275x2x5
275x3
This month I am trying patient method, do a weight you can do 6 sets of 2, increase weight when you can do the same weight 6 sets if 4.
OHP
95x8
145X5
165X5
175X3
145X8
Sumo deads
225X5
275X5
315X5
355X5x3
Pullups
5X5
Kroc rows
120X20 each side
120X15 each
Dips
3X10
The 3cm cork heel inserts arrived today and they are great. Only bad news is I only have about 1.5cm of shoe above the heel!
Snatch
45x5
85x3
105x3
135X3x3
The skies opened up soon after and back patio became temporarily flooded. Had to quit there.
hi im 16 years old 84 kg and 5 foot 10,what work out diet and supplement should i take? im a front row rugby player and want to gain size and get toned up
[QUOTE=kevino5889;1274871081]hi im 16 years old 84 kg and 5 foot 10,what work out diet and supplement should i take? im a front row rugby player and want to gain size and get toned up[/QUOTE]
Don't bother with supplements at your age. I lifted and played (American) football when I was 16 and just ate most what I could get my hands on. But you'd also benefit from avoiding processed starchy foods.
For workout program, start with Starting Strength (google or search it here, literally tons of info about it). Focus on compound movements and learn proper technique. Having a knowledgeable coach, workout partner, or both would help you in more ways than one. Good luck, mate!
Front squat
135X5x2
185X5
235x5
255X3
275X3x10
OHP
95X8
145X5
165X5
175X1 burnt from squatting
Deads
225X5
275X5
315X5
Beat. Again.
Pullups
5X6
Kroc rows
120X20
120X15 each side
Dips
3X10
Yesterday
Snatch
45X3
85X3
95X3
Klokov press
95X10x3
KB swings
120X10x20 on the minute
Farmers walk
90# in each hand
4X50 feet
1X25 feet lost grip on last set
I spent much of the afternoon close to the bathroom, I was literally and figuratively drained. Managed a few squats though.
Front squat
135X5x2
185X5
245x5
275X3 was going for 5 but was sapped. Upper back always fatigues first. Probably did too much Saturday too.
Back squat
225X3
255X3
275X3
315X1
345X1
Without back squatting in months I exceeded my 1rm from this year.
OHP
95x8
145X5
175X3
175X0 wanted 5x3
155X8 new 8rm
Done after this.
Snatch
45X3
85X3
105x3
125X3x3
Cleans
135X3
175X1
Conventional deads
225x5
275X5
315X5
365X5
385X1
Did these with raised heel. Felt surprisingly comfortable
315X5 from 3" deficit, flat heel
RDL
225X5x3
KB swings
120X10x20
Farmers walk
90(x2)x50'x2
OHS
45X10
Front squat
135X5x2
185X5
225X5
255X3
285X1x5
255X1
225X3x6
OHP
135x5
155X5
175X1x5
155X3x6
Pullups
5X5
Kroc rows
120x10x2 each
Dips
3X10
BW squats
10
OHS
65X5
95X5
Front squat
135X10
185X5
225X5
255X3
285X1x7
225X4
225X3x5
OHP
135X5
155X5
175X1x6
155X4
155X3x5
Pullups
6X5
Kroc rows
120X20x2 each
Snatch
45X5
85X3
105x3
125X3
135X3x3
Clean and jerk
135X3
165X3x3
Deads
225X5
315X5
405X1
365X4
Clean pulls
315X3x3
RDLs
315X5x2
BW squat
10
OHS
65X5
95x5
Front squat
135X10
225X5
255X5
285X1x8
225X4x2
225X3x4
OHP
135X5
155X5
175X1x7
155x4x2
155X3x4
Pullups
5x6
Kroc rows
120X20x2 per side
Dips
3X10
Squats
BWx10
OHS
65X5
85X5
Front squat
135X10
225X5
265X5
295X1x5
225X4x3
225X3x3
OHP
135X5
155X5
175X1x8
155X4x3
155X3x3
Pullups
5X5
Kroc rows
120x20x2 per side
This is definitely the most I've ever front squatted. I think I have 315 in me. I might upgrade my belt soon since I wear my cheapo belt pretty high. Training starts tomorrow for me.
Bw squat
10
OHS
95x10
115X5x3
Sotts/Klokov press
95x5x3
Deads
225X5
315X5
365X2x8 on the second minute
Squat
BWX10
OHS
45X5
95X5
115X5x2
Front squat
135x5
225X5
265X3
295X1x7
225X4x4
225X3x2
OHP
135X5
155X5
185x1x5
155X4x4
155X3x2
Pullups
5x5
Kroc rows
120X10x2 per side
Squat
BWx10
OHS
45X10
95X5
125X5x2
Front squat
135X10
225X5
265X1
295X1x8
225X4x5
225X3
OHP
135X5
155X5
185X1x6
155X4x5
155X3
Pullups
BW+25x4x5
Got home late from work and was a little burned out. Minimal training today.
Klokov press
105X5x3
Deads
225X5
315X3
365X3x2
365X2x6
BW squat
10
OHS
45X5
95X5
135X5
Front squat
135 x 10
225X5
275X1
305X1x6
225X5
225X4x4
OHP
135X5
155X5
185x1x7
155X5
155X4x4
Pullups
4X5 +20#
2X5
Kroc rows
120x20x2 per side
Decided to do a lower workout today. Soon I will have to change things up when matches start so I'm experimenting with this. Squats were a grind to say the least.
OHS
45X5
95X5
135X5
Front squat
135X5
225X5
275X1
305x1x7
225X6x3
Deads
225X5
315X5
375X1x5
225X6x3 snatch grip
Yesterday:
OHP
135X5
155X5
185X1x8
155X6x3
Pullups
5, 5, 5 +20#, 5
Squats
BWx10
OHS
45X5
95X5
135X3x2
Front squat
135X5
225X3
275X1
305X1x8 These were a grind.
OHP
135X5
160X5
190X1x5
Deads
225X5
215X5
375X1x6
275X5x3 snatch grip
Pullups
4X5
Kroc rows
120X10x2 per side
Decided to drop the pump phase. Read an article that Hepburn ended up burning out doing both in one day. This might work to my benefit as matches are starting soon. Might even limit new squat weight to 3 or 4 singles to start.
south africa is the best in rugby...then new zealand
rugby is a man's sport! no pads needed. hit like a man
[QUOTE=jamalfudge;1281000071]BW squat
10
OHS
65X5
95x5
Front squat
135X10
225X5
255X5
285X1x8
225X4x2
225X3x4
OHP
135X5
155X5
175X1x7
155x4x2
155X3x4
Pullups
5x6
Kroc rows
120X20x2 per side
Dips
3X10[/QUOTE]
great journal link!
very helpful and great journals
I think I have a mild sprain in my ankle. Hard to run/push off. Skipped deads and squats but hit upper today. I think I will have to scale back on singles with the start of matches.
OHP
135X5
160X5
195X1x4 missed the following sets of singles
155X8
Pullups
BWx10
+25#x10 (over 4 sets)
2X3 weighted negatives
KB swings
120X130 over 5 sets
Ankle wasn't near 100% but good enough to squat. Had a "compressed" workout, only thing I wish I worked in was some type of rows.
OHS
45X10
Front squat
135X5
225X3
275X1
315X1x3
OHP
135X5
155X3
190X1x5
Deads
225X5
315X3
375X1x7
315x1x3 from snatch grip, these were brutal
Had some crappy squat sessions recently and have more or less been deloading. This morning I did some Kb settings because I wasn't planning on anything but upper body this afternoon but changed plans a bit.
KB swings
275 in 25 mins
OHP
135X5
155X5
190X1x6
Front squat
135X5
225X5
275X1
315x0 might have been worn out from other lifts
Deads
225X5
315X5
375x1x8
Pullups
10
10 +25#
5
Kroc rows
120X5x3 per side
subscribed! :)
[QUOTE=Andalite;1293777391]subscribed! :)[/QUOTE]
Thanks man!
Yesterday was the first time I kitted up for a match OR practice in two weeks. Foot was still tender but I needed to be out there. Still kind of in deload mode and think I could benefit from volume training especially in season.
Today:
Front squat
45X10
135X5x2
225X5
275X1x8
225X6x3
I think eliminating back off sets was a bad idea.
OHP
135X5
155X5
190X1 failed other attempts. Still kind of hurting from match.
135X8x3
Deads
225x5
315X5
385X0
See above comment
Pullups
5X6
Kb rows
120X8x3
OHS
45X5
95X3
135X3
Front squat
135X5
225X5
285X1x5
225X7
225X6x2
OHP
135X5
155X5
190X0
165X2x8
Deads
225X5
315X5
365X2x8
Pullups
20 over several sets, some weighted. Added a few weighted negatives at the end too.
KB rows
120X10x2 per side
Dips
4X5
Had a rough day scrumming yesterday. The other props were really strong. No match week so I am splitting upper and lower. Deads were brutal today too.
OHS
45X10
95x5
135X4
Front squat
135X5x2
225X5
295X1
225X7x2
225X6
changed up this rep scheme a bit
Sumo deads
225X5
275X5
315X5
Snatch deads
225X5x3
OHP
135x5x2
165x3
165x2x7
135x8x3
Pullups
5x6
KB rows
120x10x2 each
Dips
3x8
OHS
45X10
95X5
135X5
Front squat
135X5
225X5
295X1x2
225X7x2
225X6 was going for 3x7 but went for a pause on the last rep and lost it. Tried to be too cute.
Deads
225X5
315X5
365X3
365X2x7
Going to do upper session on Friday. Might try for max back squat too since no match for kicks. Back to regular Sun and Wed schedule after that.
Friday didn't go as planned. Managed 315 for a single. I think this was the first time back squatting with my current elevated heel and I felt like I was going to fall forward each rep.
Today:
OHS
45X10
95X5
135X6
Front squat
135X5
225X5
295X1x3
225X7x3
OHP
135X5
155X5
165x3x2
165X2x6
140X6x3
Snatch pulls
225X5x3
Pullups
10X3
Dips
3X6
KB rows
120X10x2 each