Introduction
Stats:
5'10 @ 250 lbs, 18-20% BF
1,210 Total (445, 250, 515)
Patellar Tendonitis
Heavy, Slow, Unconditioned
Goals:
5'10 @ 215-225 lbs, 10-12% BF
1,500 Total (600, 300, 600)
4.6 second 40 yd. & Well Conditioned
National Collegiate Rugby Championship
Training
Monday – Max Effort Lower Body + Upper Plyo's + Stretching
Tuesday – Active Recovery (15-30 minutes of light cardio) + Stretching
Wednesday – Max Effort Upper Body + Speed & Agility Session + Stretching
Thursday – Endurance Session + Stretching
Friday – Completely Off
Saturday – Dynamic Effort Upper Body + Lower Plyo's + Speed & Agility Session + Stretching
Sunday – Active Recovery (15-30 minutes of light cardio) + Stretching
Max Effort Lower Body
1. Dynamic Warm-Up + Hip Mobility Circuit + Knee Rehab Stretches
2. Squat or Deadlift Variant
3. Pulling Accessory (Choose 1)
4. Posterior Chain Accessory (Choose 1)
5. Unilateral Accessory (Choose 1)
6. Weighted Core
Max Effort Upper Body
1. Dynamic Warm-Up + Shoulder Prehab + Knee Rehab Stretches
2. Bench Press Variant
3. Horizontal Press Accessory (Choose 1)
4. Horizontal Row Accessory (Choose 2)
5. Grip / Forearms Accessory (Choose 1)
Dynamic Effort Upper Body
1. Dynamic Warm-Up + Shoulder Prehab + Knee Rehab Stretches
2. Speed or High Repetition Bench Press
3. Vertical Press Accessory (Choose 1)
4. Vertical Pull Accessory (Choose 1)
5. Horizontal Row Accessory (Choose 1)
6. Arms Accessory (Choose 1)
7. High Rep Core
Upper Body Plyometrics (Choose Two)
Overhead Throw, Side Throw, Slam Throw, Over Back Toss @ 5 x 10 each
Lower Body Plyometrics (Choose Two)
Depth Jump (12 – 18 inch), Ring Box, Zig-Zag Hop, Tuck Jumps @ 5 x 10 each
Speed & Agility Session 1
agility ladder /// 2 x 3 x 60 yard hill sprints /// 2 x 3 x sprint 10 – shuffle 10 – sprint 10 /// side-step drills
Speed & Agility Session 2
agility ladder /// 4 x 15 + 4 x 25 + 4 x 35 /// 2 x 3 x backpedal 10 – sprint 20 /// side-step drills
Endurance Session
2 x 4 x 100 yards /// 1 x 2 x 200 yards
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06-26-2010, 01:42 PM #1
- Join Date: May 2010
- Location: California, United States
- Age: 33
- Posts: 131
- Rep Power: 0
1,500 Total & 4.6 Forty @ 220 lbs -- RS Training Journal
Last edited by redstriped; 06-28-2010 at 09:05 AM.
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06-26-2010, 02:16 PM #2
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06-26-2010, 06:02 PM #3
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06-26-2010, 09:17 PM #4
- Join Date: May 2010
- Location: California, United States
- Age: 33
- Posts: 131
- Rep Power: 0
I was hand timed at a 5.0 - 4.9, 40 yd. but that will definitely be the hardest goal to reach. I recently got out of physical therapy for my knee which was inhibiting my squatting and deadlifting and I think I can easily get +550 on both of those before the beginning of 2011.
Those are goals that will take some time but my main focus is to never miss workouts, get through the rugby season without injury, win a national championship, advance our team to D1, and break PR's each week.
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06-26-2010, 09:18 PM #5
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06-27-2010, 01:13 AM #6
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06-28-2010, 12:55 PM #7
- Join Date: May 2010
- Location: California, United States
- Age: 33
- Posts: 131
- Rep Power: 0
June 28, 2010
ME Lower
Weight: 246 lbs (-4 lbs)
Dynamic Warm-Up (10 minutes)
Hip Mobility Circuit (5 minutes)
Knee Rehab Stretches (5 minutes)
Back Squat
45 x 8
45 x 8
135 x 5
135 x 5
225 x 3
225 x 3
315 x 1
365 x 1
415 x 1
415 x 1
415 x 1
Snatch Grip Pull
225 x 6
225 x 6
225 x 6
45-Degree Back Extensions
BW + chains x 10
BW + chains x 10
Lunges @ BOSU Ball
BW x 5 (per leg) ss neck work
BW x 5 (per leg) ss neck work
BW x 5 (per leg) ss neck work
Flat Sit-Ups
30 x 5 (per side)
30 x 4 (per side)
30 x 3 (per side)
Medicine Ball Side Pass
6 lbs x 5 (per side)
6 lbs x 5 (per side)
6 lbs x 5 (per side)
6 lbs x 5 (per side)
6 lbs x 5 (per side)
Medicine Ball Slams
8 lbs x 10
8 lbs x 10
8 lbs x 10
8 lbs x 10
8 lbs x 10
Static Stretching (5 minutes)
Ice Therapy (20 minutes)
Notes:
Great workout but I felt like I was in the gym forever today, adding in those extra plyometrics added an extra 15-20 minutes on to my workout. The back extension machine was broken but I made due on it anyways. I should have taken longer breaks in between my plyometric work, I'll definitely make sure to do that next week.
Nutrition
Meal 1
3 whole eggs + 2 slices of whole wheat bread + 1 slice of cheese + 250 grams of grapefruit
Post-Workout
1 scoop of oats & whey protein + 8 oz. of 1% milk + 8 oz. of cranberry juice
Meal 2
6 oz. of chicken + 2 whole eggs + 1 whole grain english muffin + 1 cup of fruit salad
Meal 3
4 oz. of chicken + 2 oz. of ground beef + 1 cup of cooked rice + 1 serving of green beans + 1/2 red bell pepper
Meal 4
4 whole eggs + 4 oz. of milk + 1 cup of cooked rice + 1 serving of shredded cheeseLast edited by redstriped; 06-28-2010 at 08:37 PM.
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06-29-2010, 08:35 AM #8
- Join Date: May 2010
- Location: California, United States
- Age: 33
- Posts: 131
- Rep Power: 0
June 29, 2010
Active Recovery
2 mile walk around my neighborhood
10 minutes of stretching
Going to the Red Sox vs. Rays @ Fenway later tonight, Lackey's pitching!
Nutrition
Meal 1
3 whole eggs + 250 grams of grapefruit + 1/2 cup of cantaloupe
Meal 2
4 oz. of chicken + 1 banana
Meal 3
1 can of tuna + 1/4 cup of chopped red onion + 4 slices of whole wheat bread + 2 slices of cheese + 2 servings of hummus
Meal 4
12” Fenway Sausage + 2 servings of green peppers and onions
Meal 5
1 cup of 1% cottage cheese + 8 oz. of 1% milkLast edited by redstriped; 06-29-2010 at 10:16 PM.
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01-24-2011, 08:45 AM #9
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