5/3/1 for Rugby

Taking a few days off to deal with some soreness and get my schedule back on track

cycle 2 week 2 Bench

Abs

Bench Press
155x3
165x3
175x7

Incline Bench
5x8 105 lbs, up next time

machine fly
3x12

dips
3x10

tri pushdown
3x20,20,15

cycle 2 week 2 squat

Squat
205x3
215x3
230x6

lunges
3x10 each leg

RDLs
5x8 190 lbs, up this next time

leg extensions
3x20

leg curls
3x20

later that night, a friend of mine talked me into going to his gym so…

box squats
135x5
225x5
315x3
365x1

leg abductors
3 sets

decline situps
2 sets

leg raises
2 sets

cycle 2 week 2 Deadlift

Abs

Power Cleans
135x3
155x3
180x3

Deadlift
270x3
290x3
305x6

Barbell Rows
3x8 120lbs

T-Bar rows
3x12

lat pulldowns
5x12

curls
3x10

cycle 2 week 3 Bench

Bench
155x5
175x3
195x6
215x1
225x1

Incline bench
5x8 135lbs

machine fly
3x15

Dips
3x8

Tri Pushdown
3x10

cycle 2 week 3 squat

squat
205x5
230x3
255x2

BBB squat
135x5x10

Leg curls
4x15

Hammer curls
3x12

The squats felt really weird today, it felt a lot heavier then it should have, so i decided to do BBB to work on the form, with slower reps, and i think the problem is my form, my hips and lower back especially were feeling it, so im going to drop my max and really work on my form

cycle 2 week 3 Deadlift

Power Clean
135x3
165x3
185x2

Deadlift
275x5
305x3
340x3

Lat Pulldown
5x12-8

E-Z bar curls
3x10

Cross body hammer curls
3x15

I seem to have injuried myself. When I went to do my barbell rows, there was a really bad pain in the back of both of my shoulders, i tried dumbell rows, and same thing. A friend of mine says my rear dealt may be overworked, and I have added a lot of rowing into my routine, ill take it easy and see what happens next time around. Other then that, I felt this was a great workout

Cycle 3 starts today! listed bellow are my new working weights for the upcoming cycle:

Oh Press:
115 (reset)

Bench Press:
210 ( 5)

Squat:
220 (reset)

Deadlift:
370 ( 10)

Bodyweight is currently 203lbs on an empty stomach

I used to play flanker. Absolute bitch of a position. All the running of the backs and push’n’shove of the forwards. Got thrown around in the lineouts as well.

Oh yea, its definitely exhausting as all hell, but honestly I wouldnt have it any other way

cycle 3 week 1 Bench Press

Bench Press:
135x5
145x5
160x12

Inline Press:
135x5x8,8,7,6,6

Machine Fly:
3x15,12x12

Tricep dumbell overhead extension thing:
30lbsx20, 40x12, 50x10

Very happy about the 12 reps on the final bench set, it seems my bench is just flying up with this program, as im adding weight, but still getting more reps, Im loving this. However, my shoulders are still flaring up, so I skipped the dips as to not aggrivate them, as well as a 2nd tricep exercise, Still a good workout though

Flanker is a bitch of a position, I have the good fortune to play it, but lost 25 pounds last season of mostly muscle just due to all the running.

Frustrating as hell.

Jesus man, Im hoping ill be able to keep most of my weight on, just gota shovel in the food

cycle 3 week 1 Squat

Squat:
135x5
155x5
165x12

BBB Squat
5x10x135lbs

Leg Curls
5 sets, making it burn

Exhausting ass workout today, My lower back and hips were on fire. I really believe my core was holding me back on squats, as I could definetely feel it working.

cycle 3 week 1 Oh Press

Oh Press:
75x5
80x5
85x14

Incline Bench:
5x20-10

Machine Row:
5x20-10

tri pushdown:
5x20-10

Cross body hammer curls:
5x10

cycle 3 week 1 Deadlift

Deadlift
240x5
260x5
280x12

Leg Curls
5x20-10

Db Lunges
5x20-10

Weighted decline situps
5x20-10

cycle 3 week 2 Bench

Bench:
135x5
170x5
185x9 (PR)

Shoulder Press:
5x20-10

Lat Pulldown:
5x20-10

Tri Pushdown:
5x20-10

Cross body hammer curls:
5x10

Great workout, and yet again my bench progress is amazing me, 185 felt light as a feather, and is a huge PR for me

cycle 3 week 2 Squat

Squat:
165x3
175x3
190x10

back raise/almost a GHR:
5x20-10

lunges:
5x20-10

Abs:
5x20

cycle 3 week 2 OH Press

OH Press:
85x3
95x3
100x12

incline bench:
5x20-10

machine row:
5x20-10

Tri pushdown
3x20-15

EZ bar curls
3x20-15

cycle 3 week 2 Deadlift

cleans
135x3
155x3
175x3
190x3

Deadlift
280x3
300x3
315x8

3 sets of GHR

Wasnt really feeling it today, headphones broke, so i didnt have any music, and couldnt get focused. The cleans and final set of deadlift went very well, which i didnt expect bc the weight was feeling heavy today, but i got my main lifts in so i cut out early