I’m back. Between all this covid stuff and upheaval in my personal life I hadn’t trained much since December 2019. I got fat, got out of a 4 year relationship and decided it was time to take back control of my life.
I played Rugby in high school, mostly hooker and a bit at prop. I decided to start playing again to give myself something to work towards and keep me accountable. Also I just really miss playing. The men’s club season starts in May so I’ve got some time to stop being fat and useless between now and then.
BF%: no sure, probably around 28-30% though.
Ideally I’d like to be around 220 by the time the season starts. I’d really like to play in the back row or centres. My training is heavily influenced by Max Shank and Matt Wichlinkski, basically integrating the O-lifts with gymnastic movements, loaded carries and the standard BB lifts.
31 Aug 2020:
-Crow stands, glute bridges and pull-aparts
-4x (L-sit pull through x 1, Airborne lunge x 2/side, pull-up x 2)
-4x (Handstand against wall, Cossack squat x 3/side, lunge+rotation)
-3x (Juggle x 2 mins, band pull apart x 20, calf cramper x 20, hollow holds x 15 sec)
1 Sep 2020:
-Glute bridges, pull-aparts and Hang power snatch technique work
-4x (Deadlift-ramped to 330x1, Planche lean x 10 sec, lunge+rotation)
-4x (strict toes to bar x 2, KB windmill x1/side with 16kg, Thoracic bridges)
-3x (20m sled push, 20m sled sprint)
2 Sep 2020(Today):
-glute bridges, scap push-up, pull aparts
-Zercher squat - ramped to 225x1
-Fat bell waiter walk x 20m, 16kg/hand
- Push press - ramped to 165x1
-KB farmers walk x20m, 32kg/hand
Sandbag Bearhug carry:
1x20m with 100
1x20m with 150
Weights in pounds unless otherwise specified.