Bench Focus
Weighted Chins 20kg - 4 sets, more reps than last week
Plyo Press-ups 4x4
Bench - 92.5kg x5, 105kg x3
PR Set 115kg x6
Joker 130kg x1
1st set last - 92.5kg x11
Face Pull - more reps than last week 3 sets
1 arm BB row - 25kg 3x15
1 arm DB Shoulder Press 30kg - 2x10
Did a couple of core exercises at the end,
Contact training tonight so got a feeling tomorrow morning will hurt
Full Body Power/Accessory
With it being game day Saturday I wanted to do some power work and then a bit of hypertrophy full body.
High Pull - 65kg x3, 72.5kg x3, 80kg x3
Didn’t want to try for any PR’s today just wanted the execution
Speed Landmine Press 20kg plus band ss with Speed KB Swing plus band, 6x3 low rest
KB Goblet Squat - 24kg 3 sets all reps between 16-18
1 Arm DB Flat Bench 37.5kg - 3x9
Band Pullaparts - 3 sets all reps between 17-20
DB Chest Supported Row 35kg - 3 sets all reps between 10-11
First game back on Saturday, I played ok would have liked more carries. I’m always rusty first couple of games felt I could have smashed through contact a bit more and feeling a bit of extra size would be helpful. Didn’t help I had about 7 shits from 2 in the morning until game time for whatever reason. Sore as fuck Saturday night and Sunday got caught in a double tackle which I was lucky didn’t end up nasty.
Did upper body today as my legs were too stiff to do anything lower body.
Weighted Chins 15kg 3x6
OHP 62.5kg x5, 70kg x3
PR set 77.5kg x6
Jokers 82.5kg x1, hit 90kg for 1 but wasn’t a strict OHP due to a slight knee bend
Trap Bar Row 92kg - 4 sets between 8-10
Bench 3x3 - 92.5kg, 105kg, 112.5kg
Face Pull - more reps than last week
DB Incline Bench 40kg 3 sets between 6-8
Lower Body Day - Deadlift
Still feeling sore on my legs today particularly right quad and left hammy but after 13 months of not playing it’s not unexpected.
High Pull - 60kg x5, 67.5kg x3
PR Set - 77.5kg x6
Joker 92.5kg x1 - new 1rm PR for me on this
Trap Bar Deadlift - 159.5kg x5, 179.5kg x3
PR - 202kg x6
PR - 232kg x1 - new 1rm as a non fat bastard. My true PR was 240kg x2 but I was about 115-118 odd kg at the time not the 95kg I currently am
1st set last 159.5kg x11
Neck Harness Raises 15kg - 4x12 (increase weight next week)
Squat - 3x3 107.5kg, 125kg, 140kg
Standing BB Calf raise 25kg a side - more reps than last week
Core
Done, not bad all things being considered.
What level of rugby do you play? I thought community rugby is still prohibited as we are at stage D?
Sorry see that we are stage D2 now. But still 90% of my local clubs have caned the season.
It’s not an amazing level, we’re a Mids 3 club not sure what the overall level on the club pyramid game is. We’re playing adaptive rules so no mauls or scrums, it was a bit weird but worth a run around. We got 40+ players out this weekend as did the other club we played but heard our opponents for this coming Saturday got 17 out. Guess a lot of people will just leave it until next season
Accessory/Power Day
Power Clean 3x3 - 50kg, 57.5kg, 70kg
Speed Floor Press - 62.5kg plus band, 6x3
KB Swings 24kg KB - 75 reps
Speed 1 Leg Split Squat - 10kg a side plus bands 6x3 (felt too light)
DB Chest Supported Row 37.5kg - 3 sets between 10-12 reps
1 arm DB Bench Press 37.5kg - 3 sets more reps than last week
Band Pullaparts 3x20
We have 5/6 senior squads some times. But we and all the other local teams have decided to pull up short and not play.
tbf it’s rugby league but with rucks and lineouts. It’s missing the intensity of scrums and mauls but good just to get the body used to playing again
Yeah I would go back. But I’m doing a strong man comp and want to focus on that. I can’t do both. Rugby even with out the contact is demanding. Teu doing rugby after doing yoke walks or farmers.
This is so right. It removes something. I love a try by mauled line out or push over scrum.
Its the ultimate fuck you. Its the one try I love scoring and hate giving away. I never mind being run around in rugby. If they get to out side and gas the whole team, well done to them. But never through the middle. And never like that.
Soreness again after Saturday’s escapades.
Played a team who were 2 leagues above us last season, we went at it hammer and tongs first half and were leading. I had a busy first half with quite a few tackles, couple of turnovers and a few carries. Second half we ran out of steam and couldn’t get back into the game so they ran out comfortable winners in the end. First time for a long time I’ve been absolutely ball-bagged by half time, making me rethink my total volume for my next training block in order to get more conditioning in. I’m one of the fitter players at my club but think I need to get fitter.
Anyway lower body today and decided last week I’d show some of the main accessory lifts some love. Booked in for the snip next week so don’t want to start a new 5/3/1 cycle with new PR’s until I’m over having my balls ripped out.
Zercher Squat - 100kg x5,115kg x5
PR Set - 132.5kg x7
Joker - 147.5kg x5
1st set last - 100kg x12
Hang Clean - 60kg x5, 70kg x5, 80kg x3
BB RDL - 120kg x5, 140kg x5
PR - 157.5kg x8
BB RDL - 175kg x5
BB Calf Raises 25kg a side - 4x20
Neck Harness Raises 17.5kg - 4x10
Absolutely, takes the confrontation out of it. Rugby speaks to something primal in us forwards about wanting to assert dominance, removing scrums and mauls is part of that.
Upper Body Day
Same template as lower body with going after main accessory. Noticed I had a lot less RIR on the lifts and getting the 5 reps was a struggle.
Weighted Chins 20kg - 4 sets, more reps than last time
Incline Bench - 3x5 77.5kg, 90kg, 102.5kg
1st set last 77.5kg x10
1 arm BB row 27.5kg - 3 sets more reps than last time
Close grip bench - 3x5 80kg, 92.5kg, 105kg,
1st set last 80kg x12
Face Pull - 3 sets more reps than last week
Power/Accessory day
KB Snatches - 24kg 6x3
1 Arm Landmine Press - 22.5kg plus band 6x3
Split Goblet Squat - 24kg, 3 sets between 18-20 more reps than last time, no one can tell me anything over about 12 reps each leg isn’t cardio!
DB Chest Supported Row 37.5kg - 3 sets between 11-12, more than last time
DB 1 arm Bench 37.5kg - 3x10 (increase weight next time)
Band Pullapart - 3x17-18
Played Saturday, good win against local rivals in a tough game. Personally I got battered behind the gain line a couple of times carrying into contact which I’m not used to. Really feeling like I need to stick some bulk on. Having a week off this week to do some family stuff so getting a full week of training in with plenty of conditioning.
I also bought some incremental weight plates (0.25kg, 0.5kg and 1kg) so can more or less make any weight now instead of rounding up/down as per TM %.
Monday:
High Pull
54kg x5, 62.5kg x5
PR set 70kg x7
Back Squat
111kg x5, 128kg x5
PR set 145kg x10
Joker - 162.5kg x5
1st set last - 111kg x14
Incline Bench 60kg x10, 72.5kg x10, 84kg x12
Weighted Chins 20kg - 3x7
DB Flys 20kg - 2x18
Had planned to do a bit more but had to go into the office so cut it short
Tuesday
Conditioning - 220m sprints x4
Did a bleep test-esque finisher where I ran try line - 22m line EMOM but increasing reps each minute so 1min - 1 rep, 2 min - 2 etc. Got to 9 minutes after which time my legs gave way before my cv system did i think
Wednesday
Power Clean - 52.5kg x5, 60kg x5
PR set - 68kg x7
Joker - 76kg x5
Weighted Pullups - 12.5kg 4 sets between 9-8 reps
Bench Press - 81kg x5, 94kg x5
PR Set - 106kg x9 (last cycle got 105kg x7)
Joker 119kg x4 (couldn’t quite get full ROM on 5th rep so not counting it)
DB Chest Supported row 37.5kg - 3 sets more reps than last week
RDL - 95kg x10, 114kg x10, 133kg x12
DB Incline Bench 37.5kg - 2x10, last set got about 6/7 but was ballbagged by this point
Quite liked doing my pullups before my bench, due to limitations in my gym I can’t superset as don’t have a dedicated pullup station. I have to put my bar on top rack of my squat rack and do chins/pullups like that
Wednesday
Pressup AMRAP - 51
Pullup AMRAP - 15
googled a KB WOD, did 3 sets of the following
20 double handed swings
15 goblet squats
10 reverse lunges each leg
15 Deadlift row (had to youtube this, possibly the worst KB movement I’ve done)
20 double handed high pull
Did one warm up set with 8kg then 2 with 16kg, had to drop the deadlift row to 10 each side as my lower back was calling me a prick. Was very crossfity, will just design my own on the hoof next time. Finished with a tabata on the rower
Deadlift Day
Trap Bar Deadlift - 141kg x5, 163kg x5
PR set 184kg x10
Joker 217kg x5
Zercher Squats - 78kg x10, 93kg x10, 109kg x12
Neck Harness Raises - 17.5kg 4x12, increase weight next week
Wanted to get some single leg, core and calves in but didn’t have the time
Strong dude 
wouldn’t want to run into you on the field.
Are you running a specific 5/3/1 template?
Thanks!
No specific template at the moment, last few weeks been doing Lower/Upper/Dynamic and Accessory 3 days per week when playing on a Saturday. This week I’ve just been farting around a bit tbh, was meant to be going in for the snip but mrs told me not to bother despite insisting it’s not because she wants more kids…
Got a couple more games then probably going to run BBB but my problem is I like doing unilateral upper and lower movements as well as main accessory lifts - Zercher, RDL and incline bench. Was thinking of using the accessory as the volume work on BBB.
Thats how i like to run BBB, Main movements 531, then either a Joker or FSL set, then 5x10 with a variation, and then add back work / isolation / unilateral stuff on top.