Managed to make heavier DB’s for floor press but I could still do a little more. Getting a really good pump from this and my weight is creeping up now i’ve stopped doing all the cardio and circuits that come with sprinting.
Abs
Leg Raise 3 x 15
Toe Touchers 3 x 15
Toes to Sky 1 x 15
Wipers 3 x 16
Sitting Tucks 3 x 30
Abs were quite tough and i’d finish the last two sets but I know I need the stability when I do weights tomorrow. Weight is up to 160lbs and I think for rugby I could see myself getting to 165 without much trouble although I don’t want to get there quicker if it just means putting on fat. Diet is in check and i’m going to write up a more concrete weekly routine.
Really solid workout. I’m going to my mates to bench this week as I want to see where I am in that. Arms are 15.5 inches which is probably the biggest they’ve been, might have to post some pics up in another thread to get feedback on what parts of my body need work done.
Long time, no speak. Good to see your training is going well. Almost looks like you have lifted a level.
Im out with an adductor strain at the moment, been out for 6 weeks, and will probably be another 3 weeks before its fully recovered. Cant wait until I get back to my sprinting ways!
How much do you weigh at the moment? Im impressed with your heavy ass squats. Do you ever do front squats?
I feel your pain! I spent almost a year with adductor problems, used to feel it when I sneezed and thought it’d gone again.
I’m 73kg, now that i’m not 100% focussed on sprinting I can afford to think about what my body looks like rather than pure performance and I feel it’s paying off. I used to do front squats but funnily enough I think it was an adductor issue that made me stop them. It’ll be earlier in my log but I think I got to about 110kg for reps. All I can say is don’t rush the rehabilitation buddy, if you feel ready one day but it’s a bit uncomfortable mid warm-up then don’t risk it.
Nov 10
Back Squats
8 x 111kg
6 x 119kg
2 x 4 x 127kg
6 x 119kg
8 x 111kg
Strength was there and I was regretting not going up by 5kg but on the way back down my legs were so tired and I have a few muscle twitches now.
Posted my pics on RMP (see below) and priority will be arms, traps and back which my workout is covering already but i’ll have a review and maybe change an exercise or two.
Tweaked slightly to hit my traps and triceps more. The activation on kickbacks was intense, I thought my arm was going to explode even though it was only a few kg’s. Also enjoyed my first weighted pullups, will stick with those as I could feel my back getting hit. I want to do a few basic movements for abs to get in a routine so today is going to be ab wheel rollouts which weren’t too bad.
Bit sloppy on acceleration of the final few runs but rugby is about slogging it out even when you haven’t recovered. Took the first suicide too easy because I thought i’d die at halfway.
Went round to a friends for this and was pleased with my bench numbers given I haven’t done it in months. It must’ve taken more out of me than floor press as my curls were pretty shocking after the 5th rep. Like renegade rows, stole it from the College Lifting article as I want to simplify my ab routine to something with 3 x 8-15 reps rather than a random selection of movements.
8 x 113.5kg
6 x 121.5kg
2 x 4 x 129.5kg
6 x 121.5kg
8 x 113.5kg
Ab Wheel Rollouts
4 x 12
Those squats were easier than last week which is always a good sign. If I can remember to i’ll bump it up by 5kg next week and challenge myself. Abs were easy but I got some hefty doms last time I did these.
Hell of a workout. Bench took a lot out of me as I held the weight at 88.5kg and went to failure when I couldn’t reach eight reps. I had some trouble with renegade rows so I think more reps at 5kg is the way forward.
8 x 116kg
6 x 124kg
2 x 4 x 132kg
6 x 124kg
8 x 116kg
This was more of a struggle in the higher rep ranges. I guess as the weight increases but it remains 8kg jumps it’ll be the 8 reps that are comparatively harder on me.
No abs again as i’m playing for the 4th team tomorrow and shouldn’t really be doing upper body in case I have bad doms. The shrugs weren’t very smooth so will keep that the same weight but kickbacks can go up. Might include hang power cleans on their own on a Sunday afternoon for additional trap work.
Had a weekend off work and was able to play for the 4th team again. The captain started me this time and I scored the first two tries and made a number of good runs. I scored my third try in the 2nd half and came off after 10 mins. The backs are decent and it was their quick-thinking and good handling that created the space for me to score.
Nov 28
Bench Press
2 x 8 x 88.5kg
1 x 5 x 88.5kg
1 x 5 x 83.5kg
Decline Pushups
26,23,20
BB Curls
3 x 7 x 47.5kg
Guillotine Press
2 x 8 x 68.5kg
1 x 6 x 68.5kg
Diamond Pushups
12 x 10kg
12 x 5kg
14
Renegade Rows
3 x 10 x 5kg
One of those days in bench, probably underestimated how much 50 minutes of rugby takes out of me. I had sore wrists that didn’t help matters but the strength was not there. Pleased with renegade rows and the ease of curls this week.
8 x 118.5kg
6 x 126.5kg
2 x 3 x 134.5kg
4 x 126.5kg
7 x 118.5kg
Ab Wheel Rollout
4 x 12
Made sure to go full depth every rep and with a spotter I might have made the targets of more sets. The weight shifted a little forward on the 134kg set and I racked it out of safety. I’ve lost a bit of weight in the last few days from missing meals so my overall strength feels down.
Missed Upper Body on Monday due to work commitments.
Dec 8
Hang Power Cleans
1 x 86kg
1 x 88.5kg
1 x 91kg
1 x 93.5kg
1 x 98.5kg PB
1 x 101kg PB
1 x 103.5kg PB
1 x 106kg PB
Ab Wheel Rollout
4 x 12
Good God. I had repped at 91kg the last time I did these but I didn’t expect it to be so easy. I put the wrong weights on and jumped from 93 to 98kg which probably helped my confidence at getting the next lifts. I think my shrugs helped with this and I hadn’t done lower body weights in 6 days.