5/3/1 for Rugby

i’ll be running the 5/3/1 program for my rugby training and ill set it up as follows:

monday:
bench 5/3/1
dips 5 sets
tri pushdown 5x10
lateral raise 3x10
rear raise 3x10
ab work

Tuesday:
squat 5/3/1
RDLs 5x5-8
lunges 3x10
ab work

Thursday:
5/3/1 OH press
5/3/1 power cleans, minumum reps only
dips 5 sets
tri pushdown 5x10
lateral raise 3x10
rear raise 3x10
ab work

Friday:
5/3/1 deadlift
5/3/1 front squat, minumum reps only
horizontal row 3x10
lat pulldown 3x10
db curls 5x10
ab work

I’ll also be doing sprints after tuesday and thursday’s workouts, my training maxes are:
bench: 200
squat: 260
Press: 125
Deadlift: 350
Clean: 180
Front squat: 160

My bodyweight is currently 208, and im looking to lean out a bit to be in better shape.

cycle 1 week 1 bench

Bench:
130x5
140x5
150x10

Dips:
5sets, ~50 reps

tri pushdowns:
5x10

lateral raise:
3x10

rear raise:
3x10

Ab work

Good workout today, triceps and chest had a good pump, puked after the ab work so i guess its working

cycle 1 week 1 Squat

Squat:
170x5
180x5
195x10

Power Cleans:
115x5
125x5
135x5

RDLs:
185x5x5,5,8,8,8

lunges:
100x1x10

Messed up and did the power cleans today instead of thursday, ah well, and had to get out of the gym a couple mins early for a run, so i had to cut the lunges short, all in all, a good workout

cycle 1 week 1 Press

Press:
80x5
90x5
95x10

Dips:
5 sets~60 reps

Tri extension:
5x10

lateral raise
3x10

rear raise
3x10

workout went good, got 10 reps again for the final set, i probly couldve gotten 1 or 2 more, as has been the case all week, but i figured id rather be able to still have a little gas in the tank for the rest of the workout, overall, had a good week of workouts

what position are you mate?

flanker, sometime 2nd row depending on injuries and stuff, how about yourself?

cycle 1 week 1 deadlift

deadlift:
225x5
245x5
265x10

front squat:
105x5
110x5
120x5

lat pulldown:
5x10

horizontal row:
5 sets x10 with both arms, and 2 setsx10 single arm

abs

some running

deadlifts were heavy but i still was able to get 10 reps, the front squats fell really light, but im still learning the form. Im having a bit of a problem feeling the rowing and pulldowns in my lats

outside centre

Seems like you’re doing a lot of everything for in-season training. I would be tempted to do what Wendler does and Squat and bench one week, deadlift and OHP the next.

im still in the offseason, first match isnt until feb 12, and ive found that unless i get a lot of volume, especially in the lower body, i lose strength/mass very quickly, and thats also the reason i added in front squats on deadlift day

cycle 1 week 2 bench

Bench
150x3
160x3
170x6

dips
5 sets 50-60 reps

tri pushdown
5x10

lateral raise
3x10

rear raise
3x10

abs

cycle 1 week 2 Squat

Squat:
195x3
210x3
225x6

RDLs
185x5x8

lunges
100x3x10

leg curls
3x10

Abs

Squats felt heavy, but i still got a good amount of reps, i hit 5x8 with 185 on RDLs, so ill be increasing the weight

cycle 1 week 2 press/deadlift

im home for christmas, so in an effort to save money from going to the local gym, i put these 2 workouts together.

press
95x3
100x3
105x6

deadlift
265x3
280x3
300x6

power clean
135x3
145x3
155x3

front squat
120x3
130x3
135x3

cycle 1 week 3 Bench/Squat

Another combo workout

Bench
150x5
170x3
190x5

dips
5 sets ~50 total reps

squat
195x5
220x3
250x4

final sets went a lot better then i expected, and i will definetly be adding the full 5 and 10 pounds to these lifts on the next cycle, bodyweight was 205 today a few hours after breakfast

cycle 1 week 3 Press and deadlift

Press:

95x5
105x3
120x1
130x1 (PR)
135x1 (PR)

Deadlift:

260x5
300x3
335x1
355x1
365x1 (PR)

Put these two workouts together, again to save some cash, ill be happy when I can go back to using the free gym on campus, I decided to push these two lifts to see what I had since I hadnt gone heavy in quite some time, and this would probly be the last oppurtunity for a while, as rugby practice will be starting after this deload, it went pretty well, with a 20lbs PR on the press and a 10lbs PR on the deadlift

Cycle 2 Training maxes

Oh Press: 130
Bench Press: 205
Squat: 270
Deadlift: 360

cycle 2 week 1 bench

bench:
warm up
135x5
145x5
155x10

incline bench
5x8 with 95 lbs

curls
3x10 concentration, 3x10 hammer

lateral raises, rear raises 3x10

the setup on the incline bench is a little tricky, i have to reach way behind my head to get the weight, so i wasnt able to go very heavy, but ill increase the weight slowly, Im trying a new approach with my assistance due to some lacking bodyparts, and ill be upping the volume, i wasnt able to get in everything i wanted to, but ill let my body adjust over these next couple weeks, as i havent done this much volume since i started training 3 years ago

cycle 2 week 1 squat

squat:
warm up
175x5
190x5
205x7

RDLs:
warmup
5x8 185lbs

Leg curls:
3x10

Legs were fatigued from last night’s rugby practice, and abs were very sore, so i wasnt able to get as much as i should have on squats. I cut out the lunges as well because of this. Ill up the RDL weight next time around.

cycle 2 week 1 OH Press

OH Press
85x5
90x5
100x7

Shoulder press maching
3x10-12

Db raises
3x10 front, side, and rear

Bench dips
5x8-12

tri pushdown
5x10-20

cycle 2 week 1 deadlift

Power cleans
135x3
155x3
175x3

Deadlifts
235x5
250x5
275x7

Barbell Row
3x8 115lbs

T-Bar Row
3x6 3 plates

Latpulldown
5x12-6, plus a higher rep set after the 6

E-Z bar curls
3x6

Concentration curls
3x12