I’m a rugby player, and used WS4SB (found the dynamic lower day awesome for a pre-match day session) in season. Made some great gains not just with strength but my power and all-round athleticism seemed to shoot up. Now I have moved onto 5/3/1 with a bit more volume for my offseason. Just starting my 2nd cycle so this is how the main lifts of my 1st cycle went to show where i’m at now.
Squat - 180kg 1rm / 162.5kg working max
week 1 - 122.5 x 5, 130 x 5, 137.5 x 9
week 2 - 130 x 3, 137.5 x 3, 147.5 x 6
week 3 - 122.5 x 5, 137.5 x 3, 155 x 9
Bench Press - 130kg 1rm / 177.5kg working max
week 1 - 87.5kg x 5, 92.5kg x 5, 100kg x 12
week 2 - 92.5kg x 3, 100kg x 3, 105kg x 9
week 3 - 87.5 x 5, 100 x 3, 110 x 9
Deadlift - 210kg 1rm / 190kg working max
week 1 - 142.5 x 5, 152.5 x 5, 160 x 12
week 2 - 152.5 x 3, 160 x 3, 170 x 10
week 3 - 142.5 x 5, 160 x 3, 180 x 10
Military press - 80kg 1rm / 72.5kg woking max
week 1 - 55 x 5, 57.5 x 5, 60 x 12
week 2 - 57.5 x 3, 60 x 3, 65 x 9
week 3 - 55 x 5, 60 x 3, 70 x 6
3/5/11 - cycle 2 week 1
Squat - 135 x 5, 145 x 5, 152.5 x 9 - 130 x 3,3
Power clean off 6" blocks - 50 x 3, 60 x 3, 70 x 3, 80 x 3, 85 x 2
good mornings - 75 x 10,10,11
bulgarian split squats (with dumbells) - 17.g x 10,10,10
b/b rollout - 30 x 6,6,6,8
4/5/11
Bench Press - 95kg x 5, 102.5 x 5, 110 x 11 - 95 x 5,5
2 board press (never done them before so worked up to a moderate 3rm) - 95 x 3, 105 x 3, 115 x 3
seated cable row - 180lbs x 15,12,12,15
superset with
cable scarecrow (chains as handles) - 20kg x 10, 15kg x 12,12,12
seated DB overhead press - 25kg x 12,12,12,7
BB shrugs - 100 x 10,10,13
superset with
incline curls - 12.5 x 10,10,10
5/5/11
did some conditioning today:
sled pulls - +50kg
8 x 30metres 45 seconds rest
med ball slams - 8kg
7 x 20 slams 60 seconds rest
forward sled pull 30m straight to backwards pull 30m, straight to bear crawl with sled 30m
6/5/11
Box Jump (at 75% max) - 32" 6 x 3 reps
deadlift - 160kg x 5, 172.5 x 5, 182.5 x 6 - 140 x 3,3
box squat - 100kg x 3, 120 x 3, 140 x 3, 120 x 3,3
reverse lunge (front foot elevated) - 17.5kg x 10,10,13
barbell sit up (bar held infront of face, arms extended) - 20kg x 15,15,15,15
8/5/11
military press - 57.5kg x 5, 60 kg x 5, 62.5 x 12 - 52.5 x 5,5
pull up (up to 3rm) - bodyweight x 3, 10kg x 3, 20kg x 3, 25kg x 2
wide grip pulldown - 135lbs x 12,10,10
superset with
seated DB power clean - 10kg x 12,10,10
incline bench press - 80kg x 8,8,8,10
cable shrugs (2 D handles, kind of felt like snatch grip) - 80kg x 15,15,15,15
barbell curl - 30kg x 12,12,8,8
cable tricep pushdown - 50kg x 20,13 45kg x 17
8/5/11
military press - 57.5kg x 5, 60kg x 5, 62.5 x 5 - 52.5 x 5,5
pull up (3rm) - bodyweight x 3, +10kg x3, +20kg x 3, +25kg x 2
wide grip pulldown - 135lbs x 12,10,10
superset with
seated DB power clean - 10kg x 12,10,10
incline bench press - 80kg x 8,8,8,10
cable shrug (2 D handles, felt kind of like snatch grip) - 80kg x 15,15,15,15
BB curl - 30kg x 12,12,8,7
cable tricep pushdown - 50kg x 20,13, 45kg x 17